The Austin Cap10K is coming up this weekend, and Texas Orthopedics wants to wish ‘good luck’ to all the participants, including our very own Lana Tran and Hayley Belveal to name a few.
Training for a 10K (equivalent to 6.2 miles) is different from training for a full or half-marathon, and so your race day strategy should be slightly different, too.
Here are 5 tips to take you successfully from the starting to finish line of your 10K:
- Because this is a shorter race, heavy carb-loading is not necessary–it will likely slow you down. Opt for lighter pre-race fare like whole grain toast with peanut butter and fruit, a protein shake, or scrambled egg whites.
- Similar to a marathon, however, do not make any changes to your socks, shoes, or general attire on race day that is drastically different from what you train in. You want to feel comfortable and assured in that what you are wearing won’t cause unexpected blisters or chafing.
- Warm up. Ten minutes of light stretching followed by 10 to 15 minutes of light cardio should be good to get you going for this distance.
- Run your race in thirds–this is a proven strategy for 10Ks. The first two miles should be at your slowest pace, ramp it up a bit for the next two, and then save your sprint for the final few.
- Hydrate along the way. You may think as it’s a shorter race, you don’t need to stop for water, but water is essential when exerting yourself no matter what the distance.
After the race, celebrate and reward yourself for a great accomplishment. Treat yourself and your supporters to a special meal or schedule a relaxing massage for a day or two later.
To ease sore muscles, use ice and over-the-counter pain medication as needed. Also remember to continue at least light stretching for the next few days, even if you aren’t ready to go back to regular workouts or runs yet.
If you experience any severe pain lasting for several days following the race, please contact us for an appointment to rule out the possibility of a running injury.
(Courtesy of Run to the Finish)