So you want to start running? Many people start running for various reasons, whether to lose weight, improve overall health, improve heart health, manage stress, or just as a hobby. But the list goes on. Me, I’m running my first 10k mostly out of peer pressure. Long story short, a co-worker of mine brought it up one day and here I am. As a former track runner (I did the hurdles, 100M, and 400M), I much rather sprinting vs long-distance running. However, I’ve been challenged to do a 10K in February 2023. I agreed…although reluctantly.
One thing about me, I am up for a challenge to push myself to accomplish something different. I haven’t been in top-notch long-distance running form in a while, so I started my training back in September of 2022. With that said, here are a few things I’ve been focusing on in hopes that I will be successful at this feat. These tips and other things I’ve done to get myself ready, and I believe these 7 steps to running your first 10k can help anyone start a new running journey. On your mark, get set, let’s go!
#1 Get The Proper Gear & Equipment
One of the very first things I did when I started preparing for my 10K race was to invest in proper gear and equipment. From being a track athlete back in high school, I know having the right shoes is crucial for my training, so I went to a runner’s shoe store and had my foot posture analyzed while standing and running. This helped me understand which type of shoes would suit my needs. After trying several options, I decided to go with the Brooks Adrenaline GTS 22 model, known for its support and cushioning. I previously ran in the Mizuno Wave Riders, but I’m going to give the Brooks a try. I also made sure to invest in other gear, such as comfortable running clothes and a good sports watch, to keep track of my progress. My husband introduced me to Gym Shark a few years ago, so I logged on to the internet and went to the website. I picked up a few tops, a couple of training leggings, and a pair of Vital Seamless 2-In-1 shorts.
#2 Research Local Run Parks and Routes
Having a variety of running routes to choose is also important for my training, so I started researching different jogging parks and routes close to my home and workplace. Living in South Florida, I was happy to discover that there are plenty of options available to me. I looked for trails and paths with varying terrain and elevation, as this would help me prepare for the different conditions I might encounter on race day. I also considered renewing my gym membership but ultimately decided that running outdoors would better simulate actual race conditions. (Although I have used a treadmill here and there. Especially when I’ve gone out of town if the hotel where I was staying had one.)
#3 Practice Proper Nutrition
Nutrition and supplements play a major role in any training program, and I made sure to pay attention to this aspect of my preparation. One quick note before moving on; I believe food is fuel. I also acknowledge that what works for me might not work for everyone. I focused on maintaining a well-rounded diet that included a variety of fruits and vegetables, lean protein sources, and healthy fats. A lot of meals with chicken, fish, potatoes, whole grain noodles, and a variety of grains. As a snack, I’ll try to have a homemade trail mix, bananas, and a few other fruits. I also supplemented my diet with vitamins, protein shakes, and a pre-workout supplement. The vitamins that I use are Optimum Nutrition’s Opti-Women Multivitamin for active women. It has over 40 different active ingredients, and I’ve used it in the past when I was working out, so I just went back to using it. As for the protein shake, I went with Orgain’s plant-based Organic Protein & Greens. I got the vanilla flavor, and to be honest with you, I was not too fond of it. However, I have a Vanilla Birthday Cake flavor on the way! It’s had a lot of positive reviews, so I’m excited to give it a try! After a bit of research, I ordered the Beam Supplements pre-workout powder, and I chose the Watermelon Lime flavor. (Last I checked, that flavor is no longer offered.) These supplements have been especially helpful when I’m feeling low on energy or when I can’t stop to eat. I still try to get in a full meal, as a protein shake is good, but a full meal is better.
The best training for running long distances is to get out and run long distances.
#4 Research Run & Training Plans
I knew that finding a training plan that worked for me would be essential, so I researched different 10K training plans online. Unsurprisingly, there are plenty of resources available, from printable calendars to plans tailored to different training levels. I even found a plan called “Couch to 5K” that I would recommend for beginners. It has a structured plan to follow, and it helped me stay motivated and kept me on track with my training.
#5 Find Run Buddies
Running can be a solitary activity, so it might be helpful to have someone to share the experience with (Unless you’re someone who likes the solitude of running, then godspeed.) I asked my family and friends if they wanted to join me on my journey, but most of them were hesitant. However, my husband reluctantly agreed and has been my number-one running buddy (He has my back and wants me to be great.) I also discovered a few different run clubs in my city, which have been great for meeting other runners and getting support and motivation.
#6 Looked for Shorter Races
The best training for running long distances is to get out and run long distances. Over the months leading up to my 10K, I searched for a few other races that I could jump in to test my progress and to get a feel for what race day would be like. I found a 5K and another 10K race a few months apart, giving me adequate time to train. The shorter race helped me build confidence and stay motivated as I worked towards my goal. And in case you might be wondering, yes, it was brutal.
#7 Plan
Finally, I made sure to diversify my training. I knew that simply running alone wouldn’t be enough to prepare me for the 10K race, so I incorporated other activities such as strength training, stretching, and walking into my routine. I also made sure to take rest days as needed to give my body the best chance to build strength and endurance while preventing burnout. To avoid boredom with the same routine every week, I mixed up my training and the training location. As a present to myself, I purchased the Garmin Forerunner 245 to track my activity. It comes with Garmin Coach, a training program to help you run a 5K, 10K, or marathon. It’s like having a tiny, pushy running coach strapped to your wrist. I also found several ideas for different exercises and workout routines on my favorite runner’s YouTube channel, “This Messy Happy.”
Preparing for a 10K race is a challenging, fun, and rewarding experience, and by following the steps I’ve outlined above, I’m on my way to achieving my goal. I’m not an expert on the subject, and my personal experience may not apply to everyone. If you’re looking at training for a race, give these 7 steps for running your first 10k race a shot! Try out what I did but take it with a grain of salt and find what works best for you. Always seek advice from experts and professionals and throw in a doctor’s visit just to be sure. Remember that every journey is different, and we all have unique races to run. I wish you good luck on your running journey, and I hope my tips and advice can help you achieve your goals.
Shop the Post!
If you’re thinking about buying something, check out the links below. all the links from above are listed below. Enjoy!
(No affiliate links here! Missed opportunity? Maybe. We rather you have the resources! 😊)
Brooks Adrenaline GTS 22
Mizuno Wave Riders
Vital Seamless 2-In-1 shorts
GymShark Leggings
Opti-Women Multivitamin
Organic Protein & Greens
Garmin Forerunner 245
