training for 10k

mrso97

i (who have never run) mistakenly volunteered to run a 10k on st patricks day....i started couch to 10k today..how many extra calories or water should i be eating or drinking...if any....i understand the rest day between runs..and after running to have a sugary sweet and water...but what about before??? what about when training for it?? oh..my....i should never talk to people when i'm drinking wine....a promise is a promise....10k here i come! help!!!

gmallan

Not sure about sugary sweets after running, my fitness instructor said one of the best things you can have for recovery is chocolate milk (sugar AND protein) and obviously a lot of water. Just track how many calories you are burning with your running and eat back about half - that's what I do anyway. You'll need to eat on the days that you run because longer runs burn a lot of calories

jekissa729

Not sure about sugary sweets after running, my fitness instructor said one of the best things you can have for recovery is chocolate milk (sugar AND protein) and obviously a lot of water. Just track how many calories you are burning with your running and eat back about half - that's what I do anyway. You'll need to eat on the days that you run because longer runs burn a lot of calories

I agree with the above. Chocolate milk is awesome for recovery! Before I run (just finished a half marathon), I usually eat a Clif
Bar, a bottle of water, and a Gatorade Prime. After I run, I drink Gatorade and water to restore electrolytes and will have a whey protein shake (chocolate). Running usually curbs my appetite so I don't eat much afterwards until later in the day. I also started running by using the couch to 5 k (started in May), then couch to 10 k, etc. Rest days are important. While training I usually only run 3-4 times per week. Good luck! You can do it...you have 4 months:) And pace yourself.

mrso97

I agree with the above. Chocolate milk is awesome for recovery! Before I run (just finished a half marathon), I usually eat a Clif
Bar, a bottle of water, and a Gatorade Prime. After I run, I drink Gatorade and water to restore electrolytes and will have a whey protein shake (chocolate). Running usually curbs my appetite so I don't eat much afterwards until later in the day. I also started running by using the couch to 5 k (started in May), then couch to 10 k, etc. Rest days are important. While training I usually only run 3-4 times per week. Good luck! You can do it...you have 4 months:) And pace yourself.

HALF MARATHON??!! thats encouraging...were you a runner before?

daylily2005

You've got plenty of time. I did C25K back in June (finished in August) and this week had two six mile runs (that's just under the 10k). I would have been here about a month to six weeks ago but I had to back off because of an ankle injury.

You don't need to worry about "recovery" foods until you hit longer runs--4-6 miles or so. Your body acclimates. Make sure you drink 20 ounces of water (at least) after your run, and make sure that you are hydrating enough during the day. I find that days when I have more sugar/carbs before my runs I run better.

Don't worry about time--the more you train, your pace will naturally increase! make sure you stretch after each run. I also walk at least 1.5 miles after every run. helps me to stretch out more plus gets in more cardio at a lower HR. I recommend a HRM too so you can accurately log cals burned.

Most important...have fun! You can totally do this! slow and steady, positive attitude, you'll be there before you know it (literally! you'll probably work up to 6.2 miles by feb)

ETA: you'll be doing a 10k on St Patty's day, and I'm going to be doing my first half! it'll be an awesome day

berlynn_j

I tend to stay away from the sugary sweets/drinks, including gatorade. You can get what your body needs without the all the sugar (and despite the hype gatorade doesn't much more for you than water, except give you more sugar) and it's better for you, in my opinion. But you have to do what works for you, some people may notice a difference. I just rather not add the calories and it doesn't do anything for me.

I did the couch to 5k as well. Instead of chocolate milk a better alternative for me is skim milk with chocolate whey protein. Much better calories. Anyway, I eat a banana or half a protein bar a little before (I can't run with much on my stomach) then the milk and protein afterwards. 3 to 5 miles you really don't need to carb it up for energy, your body can handle that mileage on it's own (in my experience, again this just advice and not gospel). For a 10k I might say, once you get up to the mileage, a power bar and a banana. But anyway, find what works for you. You can do it!

kmoore02

I like to eat bananas before a run and run with little on my stomach. Chocolate milk is an excellent recovery drink, its what I prefer!

mrso97

I like to eat bananas before a run and run with little on my stomach. Chocolate milk is an excellent recovery drink, its what I prefer!

does the banana help with muscle recovery?

daylily2005

I like to eat bananas before a run and run with little on my stomach. Chocolate milk is an excellent recovery drink, its what I prefer!

does the banana help with muscle recovery?

bananas are high in potassium (an electrolyte). They can help stave off muscle cramps if that's an issue you have. Plus the sugars give you a boost.

kmoore02

I like to eat bananas before a run and run with little on my stomach. Chocolate milk is an excellent recovery drink, its what I prefer!

does the banana help with muscle recovery?

Bananas are a good source of potassium, carbohydrates and vitamin C, as well a iron. Low fat 1% chocolate milk is good for muscle recovery.

Read more: http://www.livestrong.com/article/439296-the-benefits-of-bananas-for-running/#ixzz2By8iTyul

mrso97

You've got plenty of time. I did C25K back in June (finished in August) and this week had two six mile runs (that's just under the 10k). I would have been here about a month to six weeks ago but I had to back off because of an ankle injury.

You don't need to worry about "recovery" foods until you hit longer runs--4-6 miles or so. Your body acclimates. Make sure you drink 20 ounces of water (at least) after your run, and make sure that you are hydrating enough during the day. I find that days when I have more sugar/carbs before my runs I run better.

Don't worry about time--the more you train, your pace will naturally increase! make sure you stretch after each run. I also walk at least 1.5 miles after every run. helps me to stretch out more plus gets in more cardio at a lower HR. I recommend a HRM too so you can accurately log cals burned.

Most important...have fun! You can totally do this! slow and steady, positive attitude, you'll be there before you know it (literally! you'll probably work up to 6.2 miles by feb)

ETA: you'll be doing a 10k on St Patty's day, and I'm going to be doing my first half! it'll be an awesome day

thats awesome!!

rubypoh

I trained for a 5K this year. Before that I never ran a mile in my life. It was hard. I will not lie. I find running to be the hardest exercise. I am sure many will disagree, hopefully you will too. Anyway... stick to the plan. Don't overdo it.

I always like to eat a few hours before exercise and some form of protein after. Like someone else said because you are only going a short (I guess that depends on who you ask) distance you should have to worry about changing your diet much. LONG distance runners need special diets to keep fueled for extended periods of time.

And remember, there is no shame if walking. Run as much as you can but don't run to the point where your body shuts down. Listen to the cues your body gives.

I'd love to hear about your journey!

cms721

Before my longer runs, I will eat 1/2 bagel or english muffin with peanut butter and jelly and glass of orange juice. I usually eat at least on hour before running. Gatorade prime and a banana 15-20 minutes before the start of a race. Water and Powerade during/after running will keep you energized and able to run and train easier. Have a beer for me when you finish your 10K (not right after you finish though - have some good stuff first).