Top Training Tips For The Sheffield 10K
Are you training for the Sheffield 10K on Sunday 24 September or considering entering?
Is it your first race or are you pushing for a PB?
Here are a few tips to help you with your training for the next seven weeks in the run-up to the big event.
If this is a first race it can feel a little overwhelming and nerve-wracking so that’s completely normal.
Get a taster with parkrun
Parkrun is a brilliant activity to give you a taster of a race environment: it’s a 5K event rather than a race but definitely helps with your speed to run amongst others.
It’s also brilliant for personal motivation as you can push to improve your time every week.
Running to and from your local parkrun will increase your mileage which in turn will help prepare you for running the full 10K.
We’re lucky to have a number of parkruns to choose from in Sheffield: if you want flat go for Millhouses or if you want more of a challenge in terms of hills, head to Graves.
All events start at 9am on a Saturday morning, everyone is always super-friendly and best of all it’s free of charge.
Just make sure you register for your unique barcode in advance of your first run.
Book here: https://www.parkrun.org.uk/register/
Preview your route and run regularly
https://www.runforall.com/events/10k/sheffield-10k/
Take a look at the route in advance of event day. The first 5K is on an incline so include hilly runs with your training.
This is hard to avoid in Sheffield but if most of your training is on a treadmill I would recommend getting out on the road and ideally pick up parts of the route before the big day.
Plan your days to run and stick to it. Life is super busy; we are forever juggling plates but try and find a day and a time for getting out and work with that routine from week to week.
Aim for two shorter runs and one longer run and if time allows include strength or conditioning training to help avoid injury.
Keep your shorter runs to around 5K and gradually build up on your longer run, aiming for the distance a couple of weeks prior to the race. Make one of your rest days the day after your longer run or use this day for strength and conditioning.
Run with music, a podcast or with company! Whichever works for you. Streaming services will have pre-made playlists for running motivation. Running with someone else means there is less chance of talking yourself out of it and it’s also nice to motivate each other along the way.
Nutrition and hydration
Depending on when you run make sure your body is fuelled. If running early morning I wouldn’t eat a big breakfast but something like a banana for energy.
If you’ve planned a long run eat a high carb/high protein meal such as chicken with pasta the night before to energise and prepare the body for the day ahead. I would also do this the evening before race day.
Drink water! Make sure you drink plenty before and after running and if the weather is hot then maybe carry water with you depending how long you’re running for.
And most importantly enjoy it! Crossing the finish line is such an adrenaline rush. If you can have a friend or family member at the finish line to cheer you on or somewhere on the route where you think you may struggle. Someone shouting your name can be such a boost.
Good luck!
Contact Jenny here if you have any questions or want some advice in the run-up to race day.