Challenging yourself to that 10 km run

Preparing for your inaugural 10 kilometre run is, like any first-time experience, simultaneously daunting and exciting. What seemed an insurmountable task from the get-go slowly becomes more manageable as you rack up the miles day after day in preparation. But before you set out on your next jog in preparation for that 10 k, keep these tips in mind.

 

Control your breathing

Running is unique: it’s just about the only workout that taxes your lungs before your muscles. Cycling, rowing, the step machine – they’ll all cause you to wince from the burn of lactic acid build-up before your lungs start to wheeze.

That’s why getting your breath under control, and learning to keep it controlled, is your first priority.

As a general rule, breathe through your nose and exhale through your mouth. Celebrated run coach Budd Coates advises 3 inhalations followed by 2 exhalations, or what’s known as the 3:2 ratio. You can follow his step by step advice here: https://www.runnersworld.com/running-tips/running-on-air-breathing-technique

But whatever ratio feels most comfortable – 2:2, 3:2, 3:3 – learn to control your breaths before anything else.

 

Run with a straight back

A lot of first-time runners lean forwards to cut the air. But that’s a complete misnomer. Slouching puts pressure on your joints and ruins your speed. You want to run in alignment: that means, a straight back, head, and your legs centered right beneath your body. Don’t slouch over. It isn’t going to make you more aerodynamic.

A straighter back will cause your legs to work in piston-like fashion, and will enable you to gulp down those bigger breaths when the going gets tough.

 

Don’t bound

It’s better to keep your running stride short – and to step more often. Bounding increases the risk of injury, and though it might seem like a good way of optimising your speed and time, it’s generally frowned upon by Olympic coaches. That’s good enough for us.

 

Footwear

The footwear industry is a billion-dollar empire built on the back of marketing slogans: gels; synthetics; ultra lightweight meshes.

In reality, running comes from your muscles, lungs and heart – strengths forged by repetition.

Footwear is an aid, not a solution. You want a pair that’s comfortable, and very importantly, looks good. Why? Because feeling good while you’re in the midst of a tough run can make all the difference.