Once a runner has gained experience like Nancy Errichetti of Raleigh has, there’s always a motivation to reach the next running goal. Many runners start their journey hoping to one day run the mile without stopping. Nancy Errichetti of Raleigh understands that each goal is one to cherish, but then it’s time to see what is next. Goal setting is essential to maintaining motivation as a runner. Nancy Errichetti of Raleigh will utilize today’s post to discuss preparing for a 10K, as this is one of the most common goals for the experienced runner to obtain.
Every achieved goal in running is only possible because of the preparation a runner puts in before reaching that goal, notes Nancy Errichetti of Raleigh. The preparation will determine the performance on race day. With a 10K, as the distance grows longer, the consequences of not properly training will only be felt more. Nancy Errichetti of Raleigh believes any runner serious about running a 10K must be committed to daily training.
Nancy Errichetti of Raleigh recommends setting goals for the race and keeping those goals in mind during training. If this is the first 10K a runner has attempted, the goal should typically be to complete the race without needing to stop to walk. If this is the fifth 10k, the goal should be beating a previous time. When time goals are in place, they can be trained for by tracking the pace of miles run during training. Having an understanding of where a runner is tracking on race day will let them know if they need to pick up the pace or can maintain their pace as the race progresses.
Nancy Errichetti of Raleigh notes that newer runners should not expect to run 6.2 miles right away. Trying to attempt longer distances all at once is a great way to get injured. Instead, Nancy Errichetti of Raleigh recommends running three times a week and looking to ramp up the distance by ten percent every week. If the 10K is approaching faster than a runner can handle, there’s no shame in walking. Setting realistic goals is better than pushing the body past a level where the likelihood of injury is increased.
A lot of runners only run when training, but Nancy Errichetti of Raleigh encourages mixing up the training methodologies. With running, different paces and distances should be enjoyed. Slow runs can be longer runs where they are intentionally done slower and easier. This is all about building endurance and not worrying about speed. Regular runs are for typical training sessions and should be done at the proper, sustainable pace. Then, runs should be done with speed work. With shorter distances, sprints can be done that can help a runner train for the last part of the race. Understanding what one’s body is capable of will always help towards the end of a race because a runner can think back to those sprints.
To avoid overtraining, Nancy Errichetti of Raleigh recommends mixing in a few different workouts into a fitness routine. A lot of runners point to cycling, whether on an outdoor bike or a stationary bike, as a great way to build up cardiovascular endurance. Yoga can be a great way to recover from running while strengthening stability muscles, making running much easier. As long as weight training isn’t pushed beyond a person’s limits, this can be another way to improve power for running long distances.
Rest and recovery time is just as important as the actual workout. In addition to prioritizing sleep, Nancy Errichetti of Raleigh believes a runner needs to fuel their body properly. The body needs to be fueled to perform on race day, which is especially true when longer distances are involved. Make calories count by eating foods rich in carbohydrates and low in unnecessary sugars. In addition to food, hydration is critical. More water will be necessary as training picks up. Runners who experience cramps should consider upping their hydration to avoid issues on race day.