When shall I start 10K ??

[adnewg73]

OK, so I've decided to do a 10K race, and have my eye on a local one on 20 October 2024 (which is 1 day short of my first ever 5K Parkrun). I'm running 3 times a week (including a weekly Parkrun) and swimming twice weekly too. While the weather is not so "run friendly" - ie windy, dark and cold (I don't do cold weather), I'm running on a treadmill during the week and outside in the Parkrun on a Saturday. I am planning on being outside mainly running, once the clocks go forward next month.

So, two quick questions :

1) When should I start training for the 10K or should I just try and up the km every so often until October (people have said I could do a 10K now, but I'm not sure I feel ready). I've got the NRC app but not really used it yet and Runkeeper.

2) According to my age and height, I am technically underweight with the NHS BMI women calculator app, but I don't feel a lack of energy (other than from a day at work, on a screen all day). I take (under the guidance of a dietitian) 1 probiotic, 2 digestive enzymes, 2 L-glutamine, Vitamin C, D and zinc, Evening Primrose oil (all these mentioned are natural) and 30mg Amitriptyline (for IBS pain management) - all these tablets are mainly to control my IBS. I try adding nuts and biscuits to my diet (only small biscuits) but still am technically underweight. Am I doing any long term harm to myself by taking all these supplements ?? I do feel better on them and haven't felt tired from running or swimming (other than usual tiredness after exercise).

Sorry for the long post by the way, but any advice would be really helpful .... thanks to everyone who has bothered to read this and given advice. It's much appreciated !!🤗🤗

[Mummycav Administrator Graduate10]

hi adnewg73 congratulations on completing c25k and consolidating all that hard work…have a read of this link and see what you think…

healthunlocked.com/bridgeto...

I am absolutely sure you are ready to move on now and this plan is designed to do it the very best way

Good luck 🤞🏼

[Oldfloss Administrator Graduate10]

Gosh... well done to you!

 Mummycav has given you a link, which should be helpful... I can empathise with the underweight bit; am currently trying to out weight back on after a few blips last year with overthinking and stress!

Your dietician and your GP are the ones to advise you of the effects of your supplements on your body and exercise, they are the experts;

I, I am just, on the BMI, in the safe category, but only just... and I am being very careful with my running. Never over doing it.

A healthy eating regime, tailored to suit our individual needs is essential. as is great hydration... the fuel does have to go in, to get the performance out.

Listening to our body too. is our very best guide and if I feel , that for whatever reason the energy level is low... I may shorten the run, or take an extra rest day.

I am building back to 10K ready for an April race,,, started by repeating C25K first.. and now moving on.. I am using  ju-ju- 's Magic Plan again, as I have done previously after time out. It is slow and steady and works for me... I go on time not distance and I tweak as I feel my body needs me too.

healthunlocked.com/bridgeto...

I know Mummycav has given you this

Hope this may help a tad... do please let us know how you go and how you decide to move forward?

[Lezlie]

Hi!

I did my first 10k race last year in October. It was a quarter marathon with 10,9 km and it was a great feeling to reach the finish line and getting the medal!

One of my running friends told me that I should only plan a 10k race when I'm really sure that I can handle the distance and feeling well during running it. So it takes some years for me from my first 5k race until this quarter marathon. And it was a good advice for me - maybe others just say I try it and are just looking how it goes. For me it's always important that I know that I can do a distance otherwise I stress myself which lets my heart beat going up ...

After graduation of C25K I ran 3 times a week and at the run on the weekend I continously added some meters, sometimes only 500 m or 1k. But not every week. I always wanted to have a good feeling ... ok, sometimes it was hard and I didn't feel well. I didn't really follow a plan to reach the 10k. I tink it's important to stay relaxed and not overdoing it. You already did C25K and so I think you know that it's important to listen to your body!

A lot of years ago after my first C25K I wanted to much. Every week I tried to run a longer distance. This was to much to my knees and I had to stop running at all. After a long time I started with C25K again and the rest of the story is written above.

My BMI also states I'm underweight. I also don't feel a lack of energy. After every run I take zinc, magnesium and potassium. I tried to stop taking them, but in my opinion I feel better with them. But I can't tell you anything to your second question on IBS and the supplements.

Good luck with reaching the 10k! I'm sure you can do it!

[Fiadh79 Graduate10]

I'm not really qualified to answer the questions about supplements and diet, but I am also planning on doing my first 10k. Mine is in June, so a bit sooner than yours.

I finished C25k quite a few months ago. After a period of consolidation I used the magic plan to build up to running for 1 hour - it took a while as for a time I was only able to run twice a week. Anyway I did my 1 hour run in the beginning of January.

Since then I've been running 3 times a week - one 3.5k, one 5k, and one 20 minute hill session. My intention is to start the Nike Run Club 10k plan 8 weeks before my 10k. I'm fairly confident that I'll be able to get to 10k without any issues, as I wasn't far off with am hour. But I figured taking it easy for a few months would reduce the chance of injury.

I'm enjoying that at the moment all my runs are quite short, but I'm also really excited about starting the 10k plan!

Just wanted to give you this as one option. I feel like it's working quite well for me at the moment.