Getting ready for 10k in January.

[Rustytin]

I have recently signed up for a 10k in January at Tatton Park. As I am increasing distance and trying to to shave a few seconds off my splits, I have started get stitches intermittently and was looking for any advice.

[IannodaTruffe Mentor]

Stitch is generally associated with running too fast with shallow, inefficient breathing. It can also be caused by poor hydration or drinking while you run.

Prepare for your run by intaking 2.5-3 litres of fluids daily and at least 500ml an hour before your run, if possible.

To eliminate stitches when they occur, slow down and take several full, deep breaths, as advised on the C25K app and podcast.

You may find browsing through the FAQ Posts beneficial healthunlocked.com/couchto5...

[Rustytin Graduate in reply to IannodaTruffe]

Thanks, I'll try and squeeze another litre of water in

[Instructor57 Graduate]

I would absolutely Echo the great advice given by IannodaTruffe for the possible causes, preventing and then dealing with stitches.

Also doing a Dynamic warmup routine can help by stimulating the blood flow to the muscles before starting to run .

[nowster Graduate]

Conversely to IannodaTruffe I've sometimes found that a stitch can be helped by sipping some fluids during a long run.

Avoid eating anything for at least an hour before the run. That can cause stitches.

One way of getting rid of a stitch is to push out with the belly during an intake of breath, then pull in on the out breath, then reverse the actions (pull in when breathing in, push out when breathing out). Repeat that a few times and it tends to relax the stitch.

However, you shouldn't need to bring any fluids with you on a 10km.

I'd suggest not pushing for pace whilst extending your range. Get to 10km first at an easy pace before thinking about increasing speed.

What will help increase your speed is actually to run longer at an easier pace. Continue extending your range a little beyond 10km. It's counter-intuitive, but it does work.

And don't forget to mix up the runs. Only do your longest run once a week. You can do a shorter run faster if you want. Maybe do some intervals training too.

Tatton Park is relatively flat, unlike some other 10km venues in the area (Heaton Park, I'm looking at you).

PS. There's a Bridge to 10k forum here too.

[Rustytin Graduate in reply to nowster]

Thank-you that's great

[nowster Graduate in reply to Rustytin]

By the way, what's your current longest distance?

[Rustytin Graduate in reply to nowster]

I have done 10km 3 times in the last 10 weeks. Everything else has been less than 10km

[nowster Graduate in reply to Rustytin]

You're already ready. If you have time, try to extend gradually to about 14-15km, then cut back a little on the running the week before the race, so you have fresh legs.

[Rustytin Graduate in reply to nowster]

I'll do a 6km on wednesday, then I'll stretch to longer one on Saturday possible 12km.

[nowster Graduate in reply to Rustytin]

Remember the 10% rule. If the longest you've done so far is 10km, you're safest doing 11km next.

[Rustytin Graduate in reply to nowster]

Ok, that's great. I also play sqaush 2 times a week. So would it be worth not playing in the week running upto my run

[nowster Graduate in reply to Rustytin]

Depends. If it was a day or two before the race, I'd suggest not.

[Rustytin Graduate in reply to nowster]

That's good to know. Thank you

[Rennur Graduate]

I would actually take some water with you. Just in case you needed it. The cold air can be very dry and dry out the mouth for us mouth breathers. There may be water stations but in the wrong Places!