Running for beginners: How to start training for 5K and 10K runs

Have you ever wanted to get out of your fitness rut and run a 10K? It’s not that easy to just get up and run, but if you have the drive to do it, you can work towards that goal.

The Bengaluru Midnight Marathon is coming up this December, and the race director, an avid marathoner, brings detailed insights to all those looking to get up and get running.

This primer is perfect for those who want to up their fitness over the new year.

Who can run a 10 kilometer run?

Anyone who wants to. If you’re looking to get up and go, get up and go.

For those who face medical issues, please get a clearance from a doctor.

Any person who is attending a one hour cardiovascular workout like aerobics, dance, spinning, swimming or even Yoga class can easily run the distance. For those who are doing a 10 K run for the first time, run for about 7 to 8 km and then walk-run to complete it. Once you have completed, you can make the required adjustments and train to do better for the next run.

How to increase your stamina

A very effective method to increase cardiovascular stamina is to follow the “Walk-run method.” Wherein you walk for two minutes, run for one minute and then again walk for two minutes. Gradually you increase the running time as you settle in, in the days to come. That is, you walk for two minutes and run for two minutes. Then you walk for two minutes and run for three minutes and so on. The overall time duration of your workout can be increased from 30 minutes to 45 minutes and go on to an hour.

This method is advocated by marathoners who have successfully run the full distance of 42 kms 195 yards in a very good time.

How to prevent injury

· Never underestimate the importance of a warm up and a cool down regimen. Factor this into your training schedule.

· Do not run for two days in a row as you will be hitting the same pressure points, ligaments, joints and using the same set of muscles. Three practice runs a week will suffice.

· Cross train – if you are running one day, then the next day either cycle, do the cross trainer/elliptical trainer, swim, row or dance. You will be bringing in another set of muscles into play and thereby enhancing your overall fitness levels and get to be a better runner.

· The stretches taught in a Yoga session help to improve your range of mobility, the breathing techniques help improve your output and stretching prevents your muscles from aging.

Running gear:

Shoes: Since most runs are on tarmac, you need a good cushioned shoe that is meant for road running. Most shoes stocked in markets here have lateral stability and are meant for basketball or indoor activities like the gym / aerobics. Since the structure of these shoes are different, they not conducive for distance running on tarmac.

Amongst running shoes category itself, you do have shoes meant for different running surfaces like trail, track, sand or even barefoot styled runners. You need a sports specific shoes – road runners.

If you have the wrong shoes or a shoe that has lost its bounce, then you are heading towards knee or injuries. A distance runners shoes are always a half an inch or an inch bigger than the shoe size because as you start running due to the number of times the shoes hits the ground, the foot begins to swell. To accommodate this and to avoid friction between the foot, toe nails and shoe a larger sized show is procured.

Never run in a new pair of shoes, break them in first. Always invest in a good brand of shoes, as these companies spend a lot of money on research to come out with good products.

Clothing: Avoid tight fitting garments, they lead to skin abrasion. Wear comfortable clothing, dry fit tee shirts are recommended. Pay attention to good quality inner wear. After the run, wear warm clothing, preferably a sports jacket, since you are running at night and it’s going to be cold.

Don’ts

· Running for weight loss if you are overweight is a bad idea. You will be damaging your knees, due to overload. Brisk walking is recommended. After you have dropped weight then start on distance running.

· Cardiovascular workouts can only be scaled up by about 10 to 15%. More injuries happen due to over training than anything else.

· Do not train on an empty stomach, always fuel yourself about 45 minutes prior to your run.

· Do not continue if you experience cramps, muscle pull, sharp or recurring pain.

· Never run, walk or cycle in polluted areas as the pollutants get embedded inside your lungs, and the damage is devastating.

· Do not take the stair case to burn calories with office footwear/heels/laptop etc. You might burn calories but will end up with other injuries due to incorrect posture.

Diet: Recommend four small meals a day, high on carbohydrates. Plenty of fruits of the season, vegetables, with a handful of assorted dry fruits. Four to five litres of water, fruit juice without sugar and of course no soft drinks or junk food. Sleep for seven to eight hours a day.

Rest, recoup, recovery and rehabilitate are the four golden “R’s” in case you do down with an injury.

How to train for a 5 K run.

Follow the basic guidelines mentioned above, but more importantly just have fun and don’t take it too seriously. The environment and peer pressure will move you to escalating to a 10 K soon. Remember there is no rocket science involved, just common sense.

Conclusion: It is not just the run on race day that matters. The time invested during practice sessions, the discipline and diet followed will be rewarded with an array of health benefits to prove the age old saying right, “The journey is the destination.”

Preparations before and on Race Day:

· It is very important to rest before race day. Your body needs to build up its energy stores to be released when you are running on the day. Therefore a very light workout, limbering exercises, stretching etc is a sensible thing to do, a day before. Just bear in mind that at the last moment you cannot build either stamina nor speed.

· Eat well, preferably eat home cooked food – red boiled rice, potatoes (with skin) banana’s are a good idea.

· And drink a combination of lime juice + honey and salt.

· Collect your chest number + timing chip well in advance and pin it onto your tee shirt and keep your running gear ready.

· Make sure you are at the venue, at least an hour before the race and calculate your driving time taking into consideration traffic jams and parking.

This tip is not for new runners.

· You are running the 10K but prepare to run a distance of 12 K.

· Run the race in your mind, time and again a day before. Eat a banana and a handful of dry fruits about 45 minutes before the start time. Start with a good warm up and run a kilometer or two, before the race.

· As soon as it the race starts make sure you settle into a comfortable stride by the first kilometer itself. And then just hold the pace and do not stop. Stay focused and breathe easy (deep breathing) Do not race with others, stay focused and maintain your pace. By the eight km accelerate and finish strongly.

· After the race, believe it or not a cola is a good recovery drink. J

· Get out of your wet running gear and wear on your warm clothes and do your cool down exercises and stretches.

The Bengaluru Midnight Marathon will be held on the 5th December, 2015.