As children, we loved to run around, it’s one of the first things we learn to do. In today’s society, everything is rush-rush, work-work and we forget how fun and amazing it can feel to just run.
As a running coach, I see many first time runners wanting to set themselves a challenge with an ambitious running goal. I’m often asked, will I ever be able to run a whole 10km? The answer is; absolutely. With the right know-how, a 10km run is achievable for anyone.
Never has there been a more truer statement when it comes to running. Whether your running aspirations are brand new, you’re getting back into it or you’re more of a casual treadmill jogger, every run you do is an improvement. Once you learn how to ride a bike, you never forget, and the same goes with running.
A scheduled run three times a week, mixed with an essential resistance training session to build strength in the lower body, core and back, will improve conditioning incredibly quickly and you’ll be running long distances in no time.
Before you set out on a running plan, you’ll want to “get ready to run”. This means making improvements in other areas of your training to set you up for running success. A good starting place is interval training, which has been proven to significantly improve your VO2 Max (maximal oxygen uptake). Not only will it help you get fitter, quicker, it’s also easier on the limbs to stay clear of injury.
Active recovery, stretching and foam rolling are also important to incorporate in your plan as a means to maximise your performance on every run and avoid injury.
Finding the motivation to run long distance can be the most challenging part. That’s where a commitment to raising money for a worthy cause can really help push you along. Plus, it’s hugely rewarding, especially if it’s a cause that’s close to your heart. Start with shorter distance – 10km race events are the most common distance and there are many ways to get involved with your favourite charities.