Learning about a 10K Run

A 10k run means running for 6.2 miles. It may not seem all that far in comparison to other longer distance that people run, either for enjoyment or for competition, but it is still a major distance and requires careful preparation and training. The 10k race is popular because (a) training for it can be done on a part time basis without interfering with a person’s normal activities, (b) it is more of a challenge than a 5k race but is still within the ability of most people to achieve and (c) the length of the course and the duration makes it easier to arrange than marathons or other long distance races.

Why do people run 10k? Among the many reasons are:

• It is the next step for those who are comfortable with the 5k distance and are looking for new goals
• It is a target oriented race that requires something more than the abilities of the casual runner
• It is a true test of a runners physical condition and running ability
• It is the best form of aerobic and cardiovascular exercise that can be done without taking up an unreasonable amount of time and is suitable for those who have other commitments in life

Most 10 runners have graduated from the 5k stage. If you are new to running, it is best to focus on the 5k and settle into that routine and condition yourself to it before trying 10k. Do not try and go for the 10k distance right from the beginning. Your progress will be slow and many people who try this become disheartened and give up. A reasonably fit beginner can reach 5k in 3 or 4 months and then try his hand (or should it be legs?) at a few races. Once he knows where he stands as a 5k runner, he can start looking at working his way up to 10k.

A common mistake people who are 5k regulars make is to think that stepping up from 5k to 10k is just a matter of increasing stamina. Yes, that is an important part of it but so is the mental preparation and the motivation level. Running 10k requires a long period of focused running and mental alertness. Also 10k running, except when in a races, is a lonely form of exercise, unless you are among the lucky few who have friends who will run with them or are members of running clubs.

To begin 10k running the first thing you need to do is make sure you are fit enough to start. Consult a doctor before beginning any training program. Find a training program that is right for you. Assess you fitness levels objectively and see where you should start. Find a training program that suits you. Running 10k is not just covering the distance. There is an art and a science to it that will make the effort result in the maximum physical benefits, allow you to perform to your best and make the running enjoyable.

Training for running 10k takes time so don’t expect to be a competitive runner in a few weeks. Remember that your goal is to run 10k as fast you’re you comfortably can and not to be able to run 10k within a month or two of starting your running.