Running my first 10K this Sunday...any helpful tips?

Re: Running my first 10K this Sunday...any helpful tips?

• GRKaters

  April 2012

  How long did you run in training? If you've been able to make it 6 miles without water thus far, I wouldn't start trying it on race day UNLESS it was much hotter/more humid than I was used to running in.

  If you do have to stop, keep an eye on the tables as you come up to the stop and pick the one that is least crowded--usually the last one. If there are volunteers on the right and left of the road, go to one on the less crowded side. Pinch the top of the cup together and sip from the narrower "spout." Easier and less messy than potentially sloshing a whole cup down your front.
  

  Start at a comfortable pace, but keep it conservative for the first half. After the 5K mark if you're feeling strong, pick it up a bit. During the last half mile, leave it all out on the course and finish hard. 

  Have fun!
  

  
  
  
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• JW28

  April 2012

  It depends really - have you done a 6 mile training run at faster than 9min miles? If so, you won't have to slow down too much, since racing is usually faster than training. If your longest training runs have been significantly slower, definitely start out slower the first few miles and ramp up the last 2-3 if you're feeling good. You'll only need fluids if it's quite warm out - I drank about a swallow on a 10k recently in cool weather, just to wet my mouth. If it's 70+, you might actually need water. If your aim is good, you can grab a cup without stopping, just slow a little bit, and don't drink too much or it will slosh around your stomach for the rest of the race (at least in my experience).

  Oh, and if you do start out too fast, don't freak out - check your time every mile, and if the first one is below 8 (or some speed that feels too fast), make an effort to lengthen your stride, just slow a bit. I always start races faster than I probably should, but it can also lead to having a great race. If after the second mile you're feeling winded at all, ease up even more. Regardless of how you feel with a mile to go, you'll probably pick up the pace a bit, since you know it's almost over. I always do this in races, and I think in my first 10k I was so excited that I started really picking up the pace and was practically sprinting at the 6 mile mark - that was a really painful last 0.2 miles and I threw up at the end (but I blame that on humid July heat). Don't do that, but finish strong, even if you're really tired. I find there's little that's more satisfying than finishing a race completely spent. Have fun!

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• gt7301b

  April 2012

  
  

  I would use the mcmillian calculator to get an idea what your pace should be for the race:

   

  http://www.mcmillanrunning.com/index.php/site/calculator 

   

  On a 10K I drink water, as pps mentioned I wouldn't change up your routine too much for a 10K.  I feel that it is actually easier to walk through a water station than run though the water stop. 

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