Posted on October 19, 2016 by Jenny Cromack
If you have a 10k coming up, here are our 10k top tips for your final weeks of training.
Don’t PANIC!
If you have followed your plan, the advice of your personal trainer or coach then you have nothing to panic about, you have it in the bag! It’s easy to be overcome with a feeling of dread and doubt but be confident in all of the hours training you have put in so far!
Not at 10k yet?
Not quite a 10k or your run plan hasn’t gone to plan? Again, don’t panic! Focus on getting a two to three longer runs in over the last couple of weeks, but make sure these are completed with at least 4 days to go before the big event (see below) . Even if you only get up to 8 or 9k I can promise that the other runners and spectators will get you through that last 1k.
Taper
Tapering is important, when you taper, i.e. reduce the volume of running, it allows your body to recover from all those miles you have been running, ready to face the big day with your legs feeling fresh and your mind feeling focused to smash your best time! Ideally in the final week you should reduce your volume to two to three short, easy runs of 3-4 miles. If you still need to squeeze in one final long run do this at the start of the week.
To Carb Load or Not Carb Load?
The million dollar question! Personally, for a 10k I don’t think you need to carb load, if you already have a balanced diet with some healthy, slow release carbs in it. You’re going to be running for around 40-60 minutes, maybe a bit more, maybe a bit less. So if you have a balanced diet you should have sufficient muscle glycogen to get you around 10k. If you follow a low carb diet then you may need to add an extra carbohydrate based meal into your meals on Friday and Saturday, if you do this make sure it is food you are used to eating as you don’t want it to backfire when you’re in the race! Choose natural, slow release carbohydrates.
Hydration
Make sure you’re hydrated before the race, and by this I don’t mean gulping two litres of water an hour before you start…this will only lead to a stitch. You should be very conscious of how much water you drink in the two days before the race, aiming for at least 2 litres of water per day. Then on the morning of the race aim to have at least 1 litre of water in the morning, taken on board in small amount at a time. I would recommend stopping drinking 30-40 minutes before you start to avoid needing the loo at the start line and the dreaded stitch!