Ahead of the Deejay Ten on Oct. 11, together with New Balance, we have created content specifically for those who want to run it. But also for anyone who has decided to start running and wants to do it the right way.
It is probably the preferred distance for many and, no doubt, is the most participated in. Yes, as you may also have guessed from the title, I’m talking about the 10-kilometer race.
When you start running, the 10K is the first goal you aim for, almost as if it were a sort of watershed between running without commitment and really feeling like a runner. Although we know better than that because feelings and perception change from person to person. However, we can certainly say that that one-hour run – give or take a minute – is the one that makes you savor the pleasure of a run with a “double-digit” distance, makes you feel like you have already conquered a small goal.
And it’s really cool.
The 10K is not only a prerogative of those who are just approaching running, but it is also that distance that allows you to stay in shape with your weekly workouts. A kind of distance for “running that feels good” without having any particular competitive ambitions or aiming for goals that are much more demanding in terms of effort or time devoted to training.
Ultimately, however, everyone-and when I say “everyone” I mean “a great many” ;) – we have the improvement gene in us. That particular characteristic that drives us to always give a little more, to constantly try to exceed our limits.
Although, in some cases, we leave the distance unchanged.
So here are 5 tips to achieve for the first time or improve in the 10 kilometers.
Reaching 10K
If you approach the distance for the first time and have just started running, as I said, 10 kilometers is a wonderful distance to achieve. But you have to do it gradually and slowly.
Forget about those who tell you that you need to get the distance in less than an hour-what some call the “dying man’s test”-and think mostly about focusing on the fun and joy that running induces.
But let’s come to the practical directions. We start at a level where you can run at least 30 minutes-or 5 kilometers-continuously. Starting here, you will find yourself reaching about 10 km of continuous running in just over a month. Isn’t it wonderful?
Each “week” requires that you run at least 3 times a week. Be sure not to overdo it with 6 or 7 outings a week even though enthusiasm is hard to contain. Most importantly, remember that if you don’t feel comfortable with one week’s program, you don’t necessarily have to increase in the next: you can even repeat the same week until you feel the distance easily in your legs.
Find the rest of the article on the RunYou.co.uk website, dedicated to the project
. There you will find the table and all the tips on how to reach the beautiful 10-kilometer distance!
