10K – The Race for Everyone

Your palms are sweaty and your heart begins to race. You look nervously at those around you. Did I remember my water bottle? Did I charge my iPod? And just as you wonder how you’ll deal with getting a blister on the course, a blowhorn sounds. Like a herd of cattle, the crowd makes its way to the start line. As you follow suit, you look to the sidelines and find your kids waving with excitement and notice a tear of pride in your spouse’s eye. And just as quickly as the wave of panic had set in, confidence takes over. You’ve trained for this day and have rehearsed this moment a thousand times in your mind. As you cross the start line and the crowd begins to thin, you know you’re ready…

According to Jamie McInnis, president of Run!Inc. of Calgary, anyone can run a 10K race. Unlike other distances, the 10K is highly accessible. For the novice, it isn’t intimidating and the diversity of the crowd is very supportive. “You see people of all levels at these races. The elite runners usually take the front, walkers start at the back, and everyone else is in between. It provides comfort to new runners when they can see others at their own skill level.”

For the more experienced, 10K provides sufficient challenge at a distance that allows you to realistically achieve your goal. Kyle Morrison, owner of Multisport Fitness (also of Calgary), encourages seasoned runners to try cross-training. Cycling, swimming and playing volleyball build core stability, improve stamina and develop lateral strength. “Augmenting your training with other sports helps your body prepare and can translate into significant improvements in your run,” says Morrison. “It can help your muscles adapt to the intensity of the mid-distance.”

But whether you’re an experienced runner or someone just starting out, training by gradually building your speed or distance is critical to avoid injury – and you don’t need to hire a personal trainer to do it. There are great books and programs you can follow on your own, including the Vancouver Sun Run’s training schedule.

Injuries such as dehydration, sprains and strains, or tears are all common in runners who haven’t made incremental changes to their time or distance. McInnis’ advice: take your time, have fun and don’t go so hard that you hurt yourself. “If you want to run for the rest of your life, you need to be respectful of your body. Be patient and you’ll accomplish your goal without experiencing pain.”

In the end, it’ll all be worth the effort. Unlike other sports, running provides instant gratification. For the novice, reaching a goal will motivate you for your next run; for the experienced runner, achieving a faster pace or reaching a new distance is a sure-fire way to build your confidence.

Tips:

Novice Runners

• set realistic goals
  • making it to the finish line is an admirable goal for your first race
• don’t run longer than 20 minutes without a walk break
  • it will help ensure you have the stamina to finish
  • you can start with five minutes of running followed by a one minute walk and work your way up
• wear proper footwear
  • don’t grab an old, worn pair of tennis shoes out of the closet – cushioning wears out over time and can strain your feet, knees, hips and joints
  • get fitted for shoes that are right for your gait
• train at an easy pace
  • the recommended heart rate for a new runner is 120-140 beats per minute (you should be able to speak normally, without huffing and puffing)

Intermediate/Competitive Runners

• run four to five times each week
  • take two days off each week to get the rest and recovery your body needs
• vary your runs but only increase your pace or your distance each week
  • to avoid injury, don’t increase your distance and your pace at the same time
  • continue with your new distance or pace until you feel comfortable; then add a new challenge
• include fartleks (short bursts in your run during which you temporarily increase your speed) or structured intervals into your training