10 top running tips for going from zero to 10k!

Here are my own top tips that I tried to follow to take me from being extremely unfit to completing a 10k! Give them a go and try something new!


Number 1

Get a training partner! Whether it is a relative, your dog or a friend make sure you get somebody else to run with! It really helps to spur you on to keep going!

Number 2

Eat well! Putting the right fuel in your tank matters! As my training fell during the Lent period I gave up eating chocolate and crisps and I was 4 pounds lighter for it and it helped me feel more alert instead of the usual sluggish feeling!
Eat plenty of carbs, fruit and veg and drink energy drinks whilst out running!


Number 3

Don’ t push too hard too soon! Ease yourself into the training schedule, don’t run 5 miles in the first week, make a training timetable by running every other day alternating speeds and distances!

Number 4

If you’re doing a big run then run for charity! There’s nothing like the feeling of helping others out, so get your friends, family, neighbours, uni housemates to sponsor you a couple of quid! It helps to keep you going on the day knowing that you’ve raised some cash! Running in fancy-dress gives you a buzz, and who cares how daft you look, laugh along with people and it will certainly get you noticed! You may even be lucky enough to get on TV/in the newspaper!
Me in fancy dress!

Number 5

Buy correct clothes/trainers. I made this fatal mistake to begin training in my manky old gym trainers in the back of my wardrobe. Go to a Sports shop, ask the staff to advise you on correct gear. Invest in a decent pair of running trainers your feet will thank you later!
My Puma Trainers!


Number 6

Positive thinking. It will get you far. Even when you feel like your muscles are bursting and your legs about to give way tell yourself ‘Go on I can do this, not far to go keep going!!’ Yes you will look crazy talking to yourself but who cares if it gets you across that finish line!

Number 7

Do speed training. Run as fast as you can for half a mile and continue doing this over your next few training sessions then when it comes to running at your normal pace again it will seem slower and your distance will increase!


Number 8

Look after number 1!
Injuries strike at any moment. Don’t push yourself too far that you cannot come back from, your body or sports therapist wont appreciate it! Listen to your body and take care of any injuries you are prone to getting!

Number 9

Warm up and cool down!
Before and after every race ensure that you stretch out your muscles or you’re at risk at not being able to walk the next day! Cooling down is slightly more important to remember, as it will stop the acid build up in your muscles after exercise
Doing cool down stretches after the 10k!

Number 10

Finally just ENJOY YOURSELF!
Enjoy running outside in the fresh air and feeling fitter and healthier.
Enjoy every moment of the race, honestly the crowds will inspire you to keep your feet going one in front of the other! Relax, talk to other people who are running too and imagine the satisfied feeling of crossing the finish line and getting a well deserved medal!
And don’t forget to smile at all the cameras!

So take my top tips, have fun and get running!

Tips on getting the best running form

With no actual running left to do until Sunday I thought I'd compile a check-list into Running Form from information and tips I have gathered from other runners over these last few months to get me through this 10k!

We all think we know how to run, it can't be that hard surely we have been moving our legs one after each other since we were knee-high to a grasshopper, but there are some rookie mistakes that we can make whilst training/running:


FEET

Let your heels make contact with the ground first when you're running. If your running long distances DO NOT run on your toes this is bad and you could damage your feet if you try to run too many miles on your tippy-toes.

RUNNING LOW

When you are actually running, focus on a object in front of you (a tree/lamp-post/that other runners bottom...) and if the 'object' is moving up and down then apparently you are running too 'vertically' so you need to keep your feet in a straight position and keep your feet low to the ground. This will help stop all that bouncing (girls this advice is crucial, there's only so much a sports bra can do!)

ARMS

Arms need to be relaxed and at 90 degree angles by your side (I expect accuracy so take protractor with you at all times) Relax your arms if you feel yourself getting tense - my favourite is too stretch them out by my side and shake them for 10 seconds to release the tension in my shoulders.

BREATHING

Even from the off when your breathing is ok and you're not struggling ALWAYS breathe through your mouth. It helps get more oxygen into the lungs.

A good tip is to make a pattern when you're breathing. One I use is Breath in in then out out (2 at a time baby yeah!) also breathing to music helps keep a steady rhythm so long as your music isn't Pendulum as you may cause self hyperventilation.

POSTURE

Finally is the posture pose. Gotta get this one right so we don't end up with bad backs/knee's or legs after a run. The Hunchback of Notre Dame look is not in this season so pay careful attention to this section.

BACK

It is vital that you keep your back straight whilst running. I know myself that the temptation to hunch over when you begin to tire is difficult to overcome, but running continually with a straightened back and with your chest slightly sticking out - it will make everything seem more comfortable and fill you with the confidence to finish the race with your head held high (no money back guarantee if this is not your winning formula for you, sorry!)


Give these few tips I have accumulated over my few months of training a go next time you're out on a run! None of these tips have been given to me by doctors - just experienced runners - so obviously they are not miraculous, they are just tips that have worked for me so of course they may not turn you into the next Paula Radcliffe but it's worth giving it a go - I will be on Sunday!