New to running or training for your next long distance challenge? Marathon competitor and director of Flow Athletic, BEN LUCAS, shares his step-by-step guide on how to prepare for your first 10km run…
So, you have decided to lace up your sneakers and give running a go. Congratulations, this is definitely the start of something great for you. Running, for me, has been great for my mental health – it’s a good way of getting some “me time” and with all of the events that are held all over the world, it has also provided me with yet another reason to travel and a way to explore new places. One of the best ways to learn to enjoy it, and build up the habit of including running into your week, is by signing up to a running event. When you have a date that you need to be ready by, it kind of forces you to train and build that habit. It is such a fun day so it’s worthwhile preparing for.
This month’s Real Insurance Sydney Harbour 10km and 5km is a great one to start with as it is set on a flat, fast course in the most beautiful parts of Sydney. Because it takes place on July 24, it is also a good event to do to build your confidence ahead of the City2Surf in August or Blackmores Sydney Running Festival in September. Here’s how you can get started:
MAKE A PLAN
The first thing you need to do is work out what is likely to come up on the running course and prepare for it. We already know that you will be running 10km and that there will be a crowd that you may need to shuffle around, but will there be hills? Mud? Sand? Any other terrain that you may not naturally be used to? Once you know what you need to prepare for, you can factor that into your week. Here is an example plan…
1 x long run day: This is a day that you go for a long run, although you don’t need to run the full distance of the event. You just need to build your strength so you CAN run the full distance of the event. If you are new to running, start with 5km, even if you need to walk some of it, and build your kms up from there.
1 x sprint training day: On this day, choose a 100m distance. Sprint up, walk back 10 times. The reason you want to practise sprinting is so that you can sprint around people or sprint to the finish line while still being able to control your energy go that you can keep running even after a short sprint.
1 x speed play day: This is where you play with speeds. For example, you may run 400 metres fast followed by a slow 400m jog for 30 mins.
1 x hill or sand sprint day: If there will be hills, sand, etc on the running track you plan on doing, include a hill or sand sprint day into your routine. Also make sure there are hills or sand in your long run day route.
1-2 weight training days: It is a good idea to strengthen up your legs and your posture when preparing for a fun run. Having poor posture when you are running will lead
to some aches, pains and potentially injury. Also, when you run you are on one leg at a time, so you want to work both legs individually so you can strengthen them up without one taking over the load for the weaker leg.
1-2 rest days: You may also want to consider signing up to a running group so that you can learn effective running technique and strides to make your run more efficient and comfortable.
GET INTO GEAR
Now that you have a plan, you may want to look the part. Go to your local running shop or sports shoe expert and get fitted for a shoe that is most suitable for your feet. There are so many tests that they can do on you nowadays to make sure your feet are supported properly so go for the right ones for you – rather than choosing your shoes based on looks. With both shoes and clothing, make sure you run in them a few times before event day as you want to make sure they are comfortable. You also want to wear your shoes in so they don’t give you blisters. If you are running a longer distance, consider bringing nipple tape as chafed nipples after a long run is not fun at all.
DIETARY REQUIREMENTS
Running consumes a lot of energy, so you want to make sure you are replenishing the nutrients that you are using and burning. Making sure you eat a diet that is rich in protein, antioxidants from fruit and veggies and healthy carbs such as sweet potato is a good way to replenish yourself and help your body recover. However, don’t change your diet a day or two out from the event. Whatever you plan on eating on the day, and that includes supplements, should be included at least a fortnight before the event. The last thing you want is to discover that your new diet doesn’t agree with your stomach on running day. Also, of course, make sure you are staying hydrated and that you are drinking a lot of water.
PROPER RECOVERY
Similar to your diet, making sure you assist your muscles in the recovery process is so important when you run, as running can be strenuous on your body. Use a foam roller, book a massage if you need one, cryotherapy and NormaTec boots are also great in terms of helping you release your muscles. A rest day or two a week is also necessary, as is 7-8 hours sleep per night.
TAPER OFF YOUR TRAINING
You don’t want to be going full out with your training the week of the event. You want to start tapering off, so do less kms and train with less intensity the week prior to your event. The reason being is that you don’t want sore muscles and to be exhausted come event day. You want to give yourself every chance of getting a good time. Most important is to have fun! Running events are lots of fun and they are a good opportunity to familiarise yourself with running. ■
BEN WHO?
Benjamin Lucas is Owner and Director of Flow Athletic in Sydney NSW, where he grew up excelling in athletics, basketball and rugby league during his formative years. Post-school he went on to play professional rugby league for the Cronulla Sharks as well as in Brisbane and Auckland. Whilst training for an Ultra-marathon in 2010 Ben met leading yoga teacher Kate Kendall and in 2013 they launched Flow Athletic. Bringing a unique mix of strength, fitness and yoga to the marketplace, Flow has since flourished and in 2015 won the Telstra Start-Up of the year. For more info check out flowathletic.com.au
For the full article grab the July 2022 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
