Couch to 10km with BNAC captain Mark Dingle

Benoni will be awash with colour and a festive atmosphere will prevail when Benoni Northerns Athletic Club (BNAC) hosts the annual Rowlin Glow Run on October 30.

The popular night race starts and finishes at Benoni Northerns and features a 5km fun run and 10km and 15km timed races.

Over the next four weeks, BNCA running captain Mark Dingle will be sharing helpful tips for those intending to pound the road in their first 10km at the Rowlin Glow Run.

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For anyone sitting on the couch reading this and thinking running a 10km impossible, here are this week’s tips from the BNAC captain, who said it is totally possible to go from the couch to a 10km finisher! All it takes is dedication and some good advice, like this:

1. Have a plan and build your mileage slowly. Too much, too fast, too soon could result in injury or over training. Follow the programme from BNAC to help you build up your mileage sensibly to avoid fatigue and injury.

2. Start your runs with a warm up. Walk for five minutes before beginning to run. Start your run slowly and increase your pace after one or two kilometers.

3. Wear the right kit. The wrong running shoes or a shirt that doesn’t wick away the sweat can make your running experience uncomfortable.

4. You might be using your 10km as a kick-start to getting into shape, but don’t restrict food groups such as carbohydrates and fats. Eat a healthy balanced diet to ensure you have the energy for your training.

5. Recruit some friends to train with you and run with a group. Firstly, it is safer and secondly, it is motivating.

6. Don’t compare your progress with anyone else – especially someone who is more experienced at running than you. Everyone is different. Train at a pace that suits you. Use your weekly parkrun result to evaluate your own progress.

7. Have a goal – sign up for a 10km race and work towards that.

8. Stay hydrated. Take a small bottle of water with you on your runs.

9. Take walk breaks. There is no shame in walking but don’t make your walks too long. Walk the space between two lamp posts and get going again.

10. Remember that you will have good runs and bad runs. Sometimes you will feel comfortable and other times you might not. Take a rest day if you need to but don’t give up.

Online pre-entries at www.enteronline.co.za close on October 24. Race day entries will also be taken at the start from 5pm.

Contact the race office on 083 657 8885 for further details.

Keep an eye on the City Times and social media for more exciting news about the event.