© Claire J De Boer 2012
Like many new challenges, the thought of running ten kilometers (6.2 miles) can be a daunting one. Perhaps you’ve never run before; perhaps you don’t even like to exercise. No doubt you are questioning your ability to go the distance. With these seven steps to success one thing is for sure: you will make it to the finish line.
Step one: commit to the goal
So you’ve decided to train to run 10K – congratulations. The mental challenge of learning to run any distance can be just as difficult to overcome as the physical challenge. You have to be willing to put in the time and effort to train and only you can make yourself do it. You may want to keep a journal or running log throughout your training to chart your progress. It also helps to reward yourself as the weeks go by.
Step two: buy the gear
Running isn’t much fun if you’re wearing the wrong gear. Most important, you’ll need the right running shoes. Don’t just buy the first pair you see. Wearing the wrong runners can put stress on the joints and lead to injury. If there is only one thing you buy, let it be runners. Ideally, you should go to a running store that specializes in fitting people according to their distance goals and the way they run, as well as the shape of their feet. Test your running shoes on a treadmill; if they don’t feel comfortable, take them back. Do not overlook this step.
Secondly, you’ll need some running pants and a shirt that allow your skin to breathe and pull moisture away from the body. Any sports store offering fitness clothing can help you find the right outfit. Do remember that if running in cold weather you will become warm very quickly – layering is key.
Step three: find a running partner or team
It’s easier to reach any goal if you have someone to do it with. Running is also much more fun with a friend or in a group. Many running stores offer running programs and all the support you need. You can sign up with them and train for a particular event; this makes reaching your goal all the more worthwhile if you know you have a race to run.
Step four: figure out a schedule
Running takes time. Most training programs are based on three runs per week. That means making time in your life to commit to your goal. If you don’t figure out a schedule, you’ll find it very difficult to stick with the program.
Step five: begin training
You’re ready to step outside. Start slow. Your program will be very gradual, beginning with gentle walking segments followed by short running intervals of around one minute. This may seem easy; don’t worry, the gradual manoeuvre into longer intervals will come soon enough.
If you haven’t signed up to run with a team, many websites offer learn to run programs. Visit runnersworld.com, activetrainer.com or logyourrun.com.
Step six: don’t try to outsmart the program
It may be tempting to do more than the schedule requires. Don’t be fooled; if your body isn’t used to running, your muscles need to ease into this new sport. Do too much and you may find yourself resting up for a week with shin-splints.
Step seven: listen to your body
Running is hard on the body. If you experience pain in your joints, feet or back, get it checked out before you return to your program. Running while injured could throw you off course for the long-term.
Always stretch after your run with concentration on the lower half of the body, especially your hamstrings, gluteus, hip-flexors and calves.