Set a goal for your first 10km
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 kilometres.
At last, the sports calendar is showing signs of life. Taking place in July is the Benoni Northerns Marathon, which returns after a two years hiatus due to the Covid-19 pandemic.
This year’s race, sponsored by Kwikscaff, offers a 10km event which is perfect for anyone keen to get back to road races or has their sights on running their first 10km race. This 10km event on July 3 is a fun-filled and friendly race.
Entries to the race are online until 26 June 2022 at www.bnac.co.za.
Ten tips for running your first 10km from Benoni Northerns Athletics Club:
1. Have a plan and build your mileage slowly. Too much, too fast and too soon could result in injury or overtraining. Follow the programme from Benoni Northerns Athletics 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 or start your run slowly and increase your pace after one or two kilometres.
3. Wear the right kit. The wrong running shoes or a shirt that doesn’t absorb the sweat can make your running experience uncomfortable.
Also Read: Race date for 2022 Comrades Marathon
4. You might be using your 10km as a kickstart to get 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 friends to train with you and run with a group. Firstly, it is safer and secondly, it is motivating.
6. Everyone is different. Don’t compare your progress with anyone else – especially someone who is more experienced at running than you. Train at a pace that suits you. Also, use your weekly Park Run result to evaluate your 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.
Also Read: Kwikscaff marathon back on calendar
