Friday, March 29, 2024

How to Prepare Yourself For the TC10k

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Written by guest blogger, Yana Hempler:

The TC10k is the biggest running event in Victoria with over 10,000 people stepping on the starting line! It’s very inclusive and welcomes people of all levels of fitness – from elite runners who will blaze through it in under a half hour, to those who will walk the race in a little over two hours.

Regardless of which category you fall into, there are definitely things you can do in the weeks leading up to the race in order to make it more enjoyable for you.

Stepping on the starting line unprepared not only makes you susceptible to physical injuries, but it also has the potential to make you feel bad about yourself if you don’t meet your own expectations and finish slower than you had hoped.

So, what are some steps that you can take to avoid injuries, feel confident about yourself and achieve your goal for the TC10k?

After working with dozens of clients who have accomplished their TC10k goals in the past, as well as training multiple groups for the race, I have a few takeaways that will increase your chances of having a more successful TC10k, regardless of what your definition of that success looks like.

Give yourself enough time to prepare

If you are relatively new to running, try to give yourself at least 12 weeks to build up to the 10k distance. As you build up your aerobic base, your body becomes a more efficient running machine. Running a 10k is challenging and the more time you have to prepare the more likely you are going to achieve your goal. You can build up your running distance and your aerobic base very gradually, so that you are not over-stressing your body (and your mind) knowing that you are not in a huge rush to get race-ready. This will help prevent potential injuries from doing too far, too soon, too fast.

During training weeks, listen to your body

If something hurts in a bad way, it’s best to take a step back to re-assess your training schedule and make the necessary adjustments. Sometimes, all you need is to take it easy for a few days. Learn the difference between minor muscle soreness that you get from working out vs. bad pain in the joints, tendons and ligaments. Once you know the difference, you will be able to better assess the situation. If you are a little bit sore, you can usually resume your workouts as usual. If you are experiencing bad pain that lasts a week (or more), then you should definitely see a sports physiotherapist for an assessment and recommendations of what to do next.

Mix up your workouts especially as you get further into your training plan

The best training plan is one that focuses on a more integrated approach to running a 10k. It involves a combination of aerobic base building, followed by hill training, then pace work. Additionally, it includes some cross training days (biking, swimming, rowing machine, elliptical), in order to keep maintaining your fitness level, while at the same time preventing repetitive strain injuries caused by just running all the time.

Strengthen your glutes, back and core

Proper strength training is very important for everyone who wants to decrease their likelihood of running injuries. Keeping your core, glutes and back strong will help you continue improving as a runner and avoid potential setbacks. You are far less likely to get injured when you have balance around your hip, knee and ankle joints. In running, some muscles are overused and some are not used enough, which is why strength training to balance out your body is an important part of every running program.

Have proper shoes

Many people underestimate the importance of proper shoes and opt for the least expensive option. However, proper running shoes are an investment in your health as a runner. Even though running shoes don’t cure injuries, proper shoes will help prevent them. Since everybody is different and everyone’s feet are different, it’s best to get fitted for proper shoes by a running shoe expert. If a pair of shoes is working well for you, then try to stick to buying the same brand/type of shoe. If it’s not working well, then try a different pair until you find a brand and type that works with your feet. That being said, don’t try any new shoes on race day.

Adequate recovery

Many people get so preoccupied in training for the race that they forget the importance of recovery. Sometimes, when it comes to hard workouts, less is more. When you do hard workouts too often, you aren’t giving your body enough time to recover and your performance diminishes over time. As you recover, you get new-found strength and reap the benefits of training. Without adequate recovery, you will be burnt out, tired, miserable and possibly even injured.

Adequate nutrition

Food is fuel and your body needs it to perform its best. It’s important to avoid heavily processed foods leading up to the race. Focus on eating healthy complex carbs that will give you more sustained energy for running. You should also stay hydrated and keep your electrolytes balanced in your system. Whenever you do your weekly longer runs, you should try out a variety of food combinations in training to see how your body feels each time and how it responds. Don’t do anything new nutrition-wise on race day, or else that could end badly.

Realize that you can’t cram training into the last week before the race

With only one week left before the race, it’s not possible to increase your fitness level in time for the race, if you try to cram extra training into your schedule. In fact, it will most likely negatively impact your performance. Take the time to do some recovery runs, relaxed strides and understand that you already did the work and that race day will be your moment to reap the rewards of your hard work. Save your hardest effort for race day, not before.

Don’t be too nervous and don’t overthink it

You trained and you are prepared. You can’t control who is faster or slower than you and you can’t control the weather. There’s a 99.9% chance that you won’t be last and even if you are that 0.01%, you are still beating everyone who chose to stay on the couch. If you’re unfamiliar with the course, it may even be beneficial for you to drive or bike or jog the course at some point in the weeks leading up to the race so you know what to expect and where the challenging spots will be. At the end of the day, it all comes down to having fun, enjoying the journey and connecting with the running community. Set realistic expectations and focus on the process rather than the final outcome.

Adequate warm up on race day

A light and easy 10-15 minute jog with 2 or 3, 30-45 second pickups in the middle of it should be sufficient to get you physically and mentally prepared for the race. Don’t just roll out of bed and step on the starting line. If you already have a different warm up that works well for you, then use it before your race.

Yana Hempler is a nationally published fitness writer, personal trainer and running coach who has helped dozens of people achieve personal bests in 5k, 10k, half marathon and marathon races. She specializes in corporate wellness programs, run clinics and online run coaching.

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Victoria Buzz Staffhttps://www.victoriabuzz.com
Your inside source for Greater Victoria happenings. Established in 2012.

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