Tips for your first 10K

Surely you have been adding kilometers for a long time and you have decided to start your first 10K. For sure, as the day of the test approaches you will begin to feel nervous and perhaps have some logical doubts. Do not worry!

train your mind

The mind can be our best ally and our worst enemy. So that you can control your pre-race nerves, adopt training routines before going for a run and load yourself with positive thoughts. On the day of the test, take a deep breath and trust your ability and effort. We recommend that you have your family and friends close by, they will give you confidence.

That does not control the route to you

Probably after 5 kilometers you will feel a drop, but you must change the "I can't" to "I'm going to make it." Dosage your effort, analyze and know the route well and do not get carried away by the rhythms of the rest.

Train your body

El power and endurance training it is vital. If your body is familiar with minimal physical activity, in 42krunning We recommend that you go running two or three days a week. Alternate training on flat surfaces and on hills to improve your endurance and sprint with changes in pace, and leave another day for easier training. If you are not used to it, start by combining fast gears with slower gears.

To strengthen your muscles and increase your resistance, run wearing a correct body posture. Keep your abdominals tense and your back straight, avoiding the curvature of your lower back. Run with your pelvis in a vertical position and, when stepping, avoid all your weight falling on your heels.

The power of stretching

Warm up before the competition and stretch your muscles afterwards. Both processes will help you minimize the risk of injury and they can serve as an exercise in mental preparation. Do not forget that you should not only stretch your legs. In the exercise of running the whole body is activated.

Real goals

Training to run a 10-kilometer race takes time and effort. Plan the workouts and be realistic with the goals you set for yourself. If you have only been running for a week and are already signing up for the competition, you are likely to suffer an injury.

Beware

Just as training is paramount, so is correct rest, hydrationlimentation. Do not get obsessed with the pace or the mark you want to achieve, the important thing is to be healthy to be able to try.

create a habit

The last of the factors to be treated is the experience. To create in you the sports habit and the habit of running, it will be necessary to dedicate enough time to it. You should not be in a hurry and the ideal is that you start the training for your first 10kAt least twenty-one or thirty days before the race and that you always listen to your body, which is wise.
By applying these tips, you will enjoy a 10k race with greater safety for your health. write them down!