Future 10k runner.... Need tips!!!

zsgirl1218

Hey everyone! I'm starting the couch to 10k training tommorrow and I was wondering if anyone had some tips??? I've run in a few 5ks and my goal is to continue working my way up to running a marathon in the distant future. My next big thing tho is the combat mud run near my house.

ThickMcRunFast

If you've got a plan and already have run some 5ks, then I can just say 'stick with it'

general rules:
-make sure you have good (fitted) shoes. You might want to go up a size as you increase distance, as your feet can swell. My normal shoe size is 9, but I run in 10 or even 10.5, depending on the shoe. I have never lost a toenail
-Only increase your distance by 10% each week. If you have a plan, this is probably what it will tell you
-Never try anything new on race day
-Training runs are training for everything. this is includes clothes and nutrition. Nutrition won't be necessary for a 10k, but when you get to the half/full distances, you will have to find out how much/what you need to consume to keep your energy up.
-if you get sick, realize you are sick and take a few days off. you won't lose all your fitness, and trying to run while sick will just prolong the illness. Shiz happens, training plans are usually 'best case scenarios', so missing a run here and there is not the end of the world.
-Strength training is important! Squats! lunges! planks! They don't need to be weighted, but it helps. All of these will help your times, keep you from getting injured, and make you look great.
-don't eat at too large of a deficit. You need to fuel those runs.

Good luck!
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zsgirl1218

Thanks I didn't know about the shoes... Ill keep that in mind.