Running 10k and upwards - what don't I know?

[Pianism]

Hello all

I'm beginning to run longer now and getting into pre-preparation for my first 10k race in early July.

During C25k, I so benefitted from the advice and wisdom of those who had travelled this path before me.

So, I open this question up to the floor... what don't I know about running (or preparing to run) 10k-15k? (Think pacing, nutrition, hydration, clothing, what time to arrive, warm-up... anything really).

Any and every contribution most welcomed!

Ps - the picture is from the warm-up of this morning's run... 10 points if you know where.

[AlMorr Ambassador Graduate10]

No idea where that is, looks a nice off road path to walk, run or cycle, any clues??!! 🙄

[Pianism Graduate10 in reply to AlMorr]

It's south of Stockport... cryptic clue - "a method of being in the centre of a forest..."

[AlMorr Ambassador Graduate10 in reply to Pianism]

You are very lucky to have such a nice place near to where you live either to walk or run, a bit like to where I live as well, I can go walks, runs or bike runs off road as well.

[Pianism Graduate10 in reply to AlMorr]

Yes, I am very lucky indeed... there are several nice cycle-ways and country parks within quite a short distance of my home. And, of course, the Peak District is just a short drive away for both walking and running.

[RunaroundSue Graduate10 in reply to Pianism]

Thought so. I won't say it because I know where you planned to go

[Pianism Graduate10 in reply to RunaroundSue]

And you know it well RunaroundSue

[Katnap Graduate10]

Its a long time since I lived in the area so not a ScoobyDoo where that is.

Depends how confident you feel. I've seen a post in the past where you have ever decreasing circuits.

Can you make:

5k, 2k, and 1k circuits?

That way you aren't too far from your home or car. And you can keep water and food at the start point instead of lugging it around.

😸 Katnap 😸

[cheekychipmunks Graduate10]

Speaking from very recent experience - yesterday - my advice to you is to work on strengthening your legs even more than you think necessary.

Yesterday at the Bristol 10k, I had plenty of puff all the way round, but my legs gradually slowed on me! They had enough for a sprint finish and I got my PB, but it would have been so much easier if they hadn’t turned to jelly in the latter stages of the race. Squat time I think!

Just an observation, and your legs might already be honed to perfection, but I thought I’d mention it! 😀

[molly1973 in reply to cheekychipmunks]

This is something I need to do: I am pretty neglectful of this, and planks etc 🧐

[Pianism Graduate10 in reply to cheekychipmunks]

Nothing about me is toned to perfection!! But I have been doing calf lifts and squats to increase strength. I'm also going to try to get up to about 14k comfortably a few weeks before and then run very little the week before so I've got fresh legs. What else would you recommend in the strengthening arena?

[Hidden in reply to Pianism]

Hill training strengthens your lungs and your legs, improves technique, and makes running on the flat easier.

Most 10k runs have hills and it really does make a difference when you're comfortable/confident on them.

[Pianism Graduate10 in reply to Hidden]

Yes, good point. The routes I run on don't really have hills - perhaps that is intentional - but there's no shortage around here. Do you recommend specific hill reps or just incorporating them into your route?

[Hidden in reply to Pianism]

The best way is to find a steep hill or even steps.. you want to be running uphill for about 50-100 metres. Run up it and walk/jog down. Start with 5 try and work up to 10. Your legs will tremble at the end of this, but it doesn't exhaust you. This really improves strength. Take your time, take some water. It doesn't take long but it's a great workout. I actually enjoy it.

You can also just put some hills in your run.

[Hidden in reply to Pianism]

I found an article on it..

runnersworld.com/uk/trainin...

[Pianism Graduate10 in reply to Hidden]

I know exactly the hill I need... I walk back up it from my river run so I'll have a go at some reps this week. Come to think of it, I'm sure I've seen other people doing exactly that there...

[Millsie-J in reply to Pianism]

Speaking from experience on the IC......Start with 2 repeats then build from there.

[Pianism Graduate10 in reply to Millsie-J]

Thank you. Yes, I find I have to take things a bit slowly as I'm coaxing a 44 year old obese body into doing things it's never done before!

[RunningChocoholic Graduate10 in reply to Hidden]

Thanks so much for this. I’ve just signed up for the Beachy Head 10k (East Sussex). At this moment the first hill looks like it goes on for 2k at 80 degree angle! Slight exaggeration but boy it’s steep. This article will be really useful. Happy running!

[K8nno Graduate10]

Middlewood Way?

[Pianism Graduate10 in reply to K8nno]

10 points to you!

[K8nno Graduate10 in reply to Pianism]

Woohoo! I’ve always wanted to be a private investigator just like Magnum

[Pianism Graduate10 in reply to K8nno]

I like Almond Magnums... is that the same? Lol

[Couchpotato2 in reply to Pianism]

Have you tried the raspberry ones?

[Pianism Graduate10 in reply to Couchpotato2]

No... I'm not terribly adventurous when it comes to ice-cream and I absolutely don't need to find another product to have to resist!

[Couchpotato2 in reply to Pianism]

Someone brought them round to my house. If you are in a situation when you can try them, do!

[Pianism Graduate10 in reply to Couchpotato2]

I'll carefully avoid any situation where I might be exposed to them then!

[cheekychipmunks Graduate10 in reply to Couchpotato2]

Ooooo my absolute favourite CP2 😋 😋

[cheekychipmunks Graduate10 in reply to Pianism]

😅

[TailChaser Graduate10]

If Katnap didn’t know where it was I haven’t a hope!!

Tbh I do/wear/warm up very little differently than from 5k except run slower. I do more stretches when I get home and there’s more need of an immediate shower!! I listen to Mark Kermode & Simon Mayo’s podcast as it lasts a good 2 hours and sees me right through to those stretches & shower. I can’t recommend JuJu’s plan enough though and maybe a little spreadsheet to help you along the way to tick off 😉

[Pianism Graduate10 in reply to TailChaser]

Thank you. Yes, I do like a spreadsheet, in case you hadn't noticed. I'm very proud to say that my spreadsheet has no red on it since I started running at the turn of the year (red would be "can't be bothered"... injured or unwell is amber).

I'm loosely following Ju-Ju's 10k plan though will have to slow down a bit as I want my first 10k to be in June along Blackpool front...

I might start podcasts... just need to find out how to have a podcast plus music...

[TailChaser Graduate10 in reply to Pianism]

I just downloaded a lovely spreadsheet today (not allowed to concentrate for long enough to make my own in our household!), and I’m beginning to see why you love them so much for training. Good idea for a flat first 10k with lots of distractions, hope it’s not windy!

You could probably do podcast and music on Spotify as I’d have thought you’d be able make a combined playlist? Haven’t tried it myself but it must be possible?

[UnfitNoMore Graduate10]

Old railway... so I’m thinking it’s the Marple to Macc route in the linear park... forget it’s real name.

Above 10k you’re probably gonna need to carry water especially as the weather warms up... apart from that I don’t know anything that you don’t... but I look forward to discovering it.

[Pianism Graduate10 in reply to UnfitNoMore]

Thank you. Dead on btw - Middlewood Way.

[Decker]

For what it’s worth, I can tell you a few things I learned moving from 10k to 15k, and up to 21-30km more regularly. When I moved from 5k I crashed at 7km because I was pushing too hard. That wall seems to occur at every major distance change for me anyway. Easing off on the pace helped get much more distance in. The pace came back later on with weekly training on hills and intervals (fast and slow sessions) As for fuelling, everyone seems different. I would say to experiment with some hydration and gels or snacks that work for you well before your race so you are not surprised with any stomach issues. Weather and layers also require some experimentation. On cooler days they say to dress to be cool at the start as you will heat up as you run. I stay a bit cooler than most so I usually have more layers than the folks I run with. Hope this helps a little. Best of luck with the rest of your training!

[SaskAlliecat Graduate10 in reply to Decker]

Quick question Decker . Do you do hill training and intervals each week or alternate? I haven't inputted for my newest myAsics HM training plan but am going to put hills and intervals in if they aren't there (they weren't in my last plan but I was just trying to reach the distance). I'm hoping to do a shorter timed run mid week with intervals, a second run on the mountain bike course with great undulating and banked hills that are totally runable (and a blast to run!). I'm thinking this run will be tempo runs or will be used for different type of hill repeats (the article Hidden mentioned above gave me some ideas) and my long run at the lake running the trails (so more hills but hikeable more than runnable). This run will be run at an easy pace with powerhiking when needed. I just wasn't sure if hills and intervals was a good idea each week or if it was better to alternate. But whatever you're doing is working - you've gotten quick and are running some awesome distances! (Sorry to hijack the post Pianism)

[Decker in reply to SaskAlliecat]

We do our hills or intervals on Wed of each week. Its mostly intervals TBH, which entail a park path loop or high school track and running a fast side/lap, slow side etc, anywhere from 5-10 sets. The hills are a mixed bag, sometimes it is a neighbourhood hill, up and down a number of times. Last week was the dreaded 16 hill run, with 3 big hills and one big staircase in the nearby parkland with 4 passes up and down each and runs between them. That almost did me in. Your planned routes sound awesome and really fun!

[SaskAlliecat Graduate10 in reply to Decker]

That 16 hill run sounds like a doozy but it will get you ready for your trail race!

[Pianism Graduate10 in reply to SaskAlliecat]

Thank you both. No apology necessary SaskAlliecat - this is all good stuff and it's very useful to know how people more experienced than me approach their training.

[Pianism Graduate10 in reply to Decker]

Thank you - all very useful stuff. I recently invested in a few bits and pieces in prep for running longer... some lighter weight tee shirts and a running belt to sort out the hydration. I feel warmer rather than colder so haven't really needed layers yet... will wait until autumn (no idea what size I'll be then, but hopefully substantially smaller).

I think you are dead right about pacing. I bought a Garmin when I graduated from C25k and that really helps. I spent several weeks just running and having the Garmin read out my pace every k and also every 5 minutes, which helped me understand my starting point. I'm not very good at pacing at parkrun... I tend to go off too fast at the start and then slow down. But I've noticed I'm better at that with my long runs as I'm more conscious to limit myself to a very light jog at the start. Didn't hit the same 7k barrier as you but I have no doubt that one will appear. At least now I'll know it's not just me and try your method of working through it.

[Richard7 Graduate10 in reply to Pianism]

I try to use my Garmin to pace too, sometimes it can be difficult as it tries to deal with my undulating pace but I found recently if I keep an eye on my cadence it helps to level things out and the cadence tends to update quicker on the watch than pace does so you don't get the massive fluctuations.

[Pianism Graduate10 in reply to Richard7]

Good tip - thank you. Irun at a very steady cadence (it's my inner metronome at work) so perhaps that's helpful in my pacing.

[Richard7 Graduate10 in reply to Pianism]

Lol - my cadence swings from one to another like a pendulum or ... a ticking metronome!!

[Wolvesmad Graduate10]

Good luck with whatever you do

[Pianism Graduate10 in reply to Wolvesmad]

Thank you

[Jogunlikely]

Hi a colleague of mine training for a marathon used to do a compass run for her long ones. E.g. a 14k run would be 2.5km out then back in a northerly direction from her house (So 5k), 2km out and back easterly, 1.5k oab southerly and 1k oab westerly hope that makes sense.

It enabled her to run further without having to find a long route.

Good luck with the training

[Pianism Graduate10 in reply to Jogunlikely]

Thank you - good idea

[Millsie-J in reply to Pianism]

Thats a great idea!

[linda9389 Graduate10]

Take a look at the posts on the HU marathon and race forum. Lots of people post detailed race reports which will give you a great insight into how to be prepared for raceday - timings, bags, loos etc. If you add your race to the pinned event post you'll get a shoutout and lots of support before your race too 🙂. There's lots of chat re fuelling too. Good luck.

[Pianism Graduate10 in reply to linda9389]

Thank you - will have a look in over there...

[Sybilw Graduate10]

I think it’s the driveway up to your mansion. 😆

[Pianism Graduate10 in reply to Sybilw]

Ha! I wish... end terrace (but paid for :))

[Richard7 Graduate10]

When I started trying to get up to 10k I picked a route with a number of "breakouts" that allowed me to alter the distance depending upon how I feel.

More recently I have been doing what I call Hobbit runs "there and back again". I find this helps me mentally as I know I am nearing the turn around point or I venture a bit further on the same route each time.

I find my running style results in a very high calorie/km count (around 100/km) compared with some other runners so have resorted to using gels to keep me going on my longer runs, over 10k - this seems to have given me enough energy boost to keep me going longer at a higher pace. There seems to be a lot of views on fuelling and the general consensus was to see what works for you - gels/snacks etc.

[Pianism Graduate10 in reply to Richard7]

Thank you. Yes, all my runs so far have been out and back - a function of not particularly liking road running and having some lovely long cycle routes on my doorstep.

I don't seem to need fuel at all - my latest run was 8k on a completely empty stomach (i.e. no food for about 18 hours) and I wasn't lacking at the end at all. However, I do want to start taking some dried fruit with me just in case it happens and I have a crash.

[Millsie-J]

Unlike many others, i need to fuel for further than 8k. Im slow so it takes me a while to run 10k! I like to use dates, raisins are also naturally good. I make up a drink from a shot of pure orange juice, filled up with water and a pinch of salt. Start fueling earlier than when you feel you need it.... little and often. Enjoy!

[Pianism Graduate10 in reply to Millsie-J]

Thank you - that's good advice.

[Deals1 Graduate10]

some great advice here, I've just been reading all for my info too

Sorry - nothing else to add.

keep us posted and good luck

[Pianism Graduate10 in reply to Deals1]

No worries - we all learn from each other on this forum so I always hope my naive questions will help others.