EVERYONE can make a 10-kilometer run. Every man, every woman, every child and of course the dog. So it can not be that hard, right? With that certainty, at least, I signed up for a 10km race. Right away: I was completely wrong. I totally underestimated the run, neither assigned my strength nor prepared myself sufficiently. It was hell. I've been paying for all the bad things I've done to my body in recent years – and probably for all those I'm going to do to him. Here is just a small list of my biggest mistakes:
- I did not start preparing until a week before the run.
- I was at a pretty fun and rather long celebration two days before the run.
- I did not deal enough with the right clothes.
- I just ran off.
How to make the 10km run as a newcomer
You need a training plan. Even if you feel halfway fit: 10 kilometers is a longer distance than you can imagine. To get through, you have to start exercising 12 weeks before day X. You have to know one thing: 3/4 you can handle a 10 km run in the aerobic area. This means that your body gets enough oxygen to perform its normal metabolism. In order to find this area, the speech test is sufficient: While walking, you should be able to talk. So you should also run this tempo while training. Start with a leisurely 6 kilometers and then increase continuously from week 6 to 10 kilometers. In the last 4 weeks before the race Interval-Training strengthens your condition: For example, this is 3 x 5 minutes at a pace which is slightly faster than the planned 10 km competition pace. In between, you'll be able to loosen up for a few minutes and make sure that your pulse rate drops again and the body can break down a part of the lactate (here you can download a running plan for beginners). You need a goal (not one that a friend dictates). My pretty nerdy friend was always annoying me that I needed a running app to track my performance. How fast did I run, what mileage did I do … for a beginner like me that's nothing, it puts me under too much pressure. For me, it's better if I just walk for 30, then 40 minutes and make sure that I can still talk. When I realize that I am ready, I increase myself for an hour. Above all, I want to enjoy the simplicity of running, free of performance. You can admit that running is boring. There's an almost religious glorification of running, but to be honest, putting your legs in a jam will just get pretty boring over time. If you notice that the pleasure is flute because your running track has already cleared for you, then stop training and go cycling or swimming for a change. As preparation for the 10-kilometer run, these endurance sports are also good. Your equipment is important. Running is not a beauty contest, especially not a 10km race. If you wear well-worn running shoes without good cushioning, your bones and joints will suffer. A simple cotton T-shirt may be enough, but on hot days breathable underwear simply absorbs your sweat better and does not rub your body. A sports bra is mandatory for runners! The shocks emanate the tissue – an effect you certainly do not want. Carbohydrates are your friend. Carbohydrates provide energy to muscles and brain. Because carbohydrates burn faster than fat and protein, the body first resorts to them. Therefore, the so-called "Carbo-Loading", the targeted intake of carbohydrates in large quantities before competitions, is very popular among endurance athletes. Means: In the evening before the run, a portion of pasta is just the right food. During the run you should keep glucose or bananas that supply you with fast sugar, at energy. Give everything – but only late. You will notice it: As soon as the start signal sounds, kick in the adrenaline and you want to run faster than you were used to in training. Try to control yourself and start slower. Save the energy for a strong finish, where you get everything out of you again. Above all, have fun. You do not have to prove anything to anyone, you're the one and only run for you!