JOE running tips: The 10km

This week JOE will bring you tips and advice for tackling distances of differing lengths to help you get back to a more active lifestyle. First up is the 10km run.

By Declan Whooley

In the midst of a season of over-indulgence, many will feel that they would like to get into some healthy exercise routine sooner rather than later. A 10km run should do the trick.

For some of our readers, this may seem more than a little daunting, for others it is so short it is hardly worth doing. We will have to go with the assumption that there are more in the first category.

A 10km run really should be within everyone’s capability. Unless you are morbidly obese, it is just a matter of getting through it at your own pace. Obviously the time targets greatly depend on fitness levels, training, health etc.

It's only 10,000 metres, so don't get too worried.

For those who have never run before and are in reasonable shape, you would be looking to finish under an hour. The more dedicated you are, the further the time should come down also.

Training for a 10km is really up to what your expectations are. Run Ireland has detailed plans for the different time targets, but for the beginner this plan can be simplified.

Those who have never run at all should do a few 5kms at a comfortable pace, gradually upping this to the 10km. Some advise not to run the full distance, but for this length, it is probably wise to see how you feel to cover what you will do on the race day.

If you are training on your own, make sure to time yourself. It can be easy to slack off, possibly not go the distance with no one there to spur you on, so going against the clock is a motivating factor to keep at a steady pace.

Remember, for your first race, a decent time is a bonus. The most important thing is to finish, so going all out in the first 2km just because there are people around you going fast is of no benefit to you in the long-run. You will most likely be passing some of these very same people in the final 2km again.

Try to enjoy the race as much as you possibly can, wear the same gear you have been in training and don’t eat the hour before the race. With that under your belt, your attentions may turn to the half-marathon.