by Ben Lucas, the co-founder of Flow Athletic
It seems like everyone is running. Whether it’s part of a run club, training for a fun run or trying to set new PB’s on Strava, running is certainly ‘in’ right now and we’re loving it! After all, there’s no easier way to stay fit, clear the mind and be able to keep up with your kids than having a consistent running practice.
We’ve called in one of Sydney’s favourite fitness specialists and someone who is no stranger to running after completing an incredible 49 marathons (he will complete his 50th later this year!), Ben Lucas, co-founder of Flow Athletic , to share his top 5 tips to help you run 10k’s. Over to you, Ben:
- My number one tip is not to overtrain. That’s right. Pull back a little. Most people when they set out to train for a running event go too hard, too fast. They think they’ve got to push themselves to get up to speed as quickly as possible. But this will do more damage than good. Consistency is the key when it comes to preparation for a running event. If you can’t run for a week after your first running session, that’s not doing you any good. You should feel like you can and want to go for a run most days. Slowly building on the distance you go. But even then, you only really should go for a ‘long run’ once a week. Start off with what feels manageable and build on that.
- Mix it up. Another common mistake I see a lot when people start off running is that it’s all they do. There are a lot of other training factors to keep in mind to be a good (and injury-free) runner. Strength, flexibility and recovery are some of the other training elements you should definitely incorporate into your training schedule.
Adding a couple of resistance training sessions each week will do wonders, not only for improving your running distance and speed but also for reducing the risk of injuries. My recommendation would be to do a lot of one-leg exercises, as when you run, you are only on one leg at a time. Some good exercises for this include the staggered Romanian deadlifts, lunges and step-ups. These exercises will increase the stability of your ankles, knees, hip and core. All are essential for maintaining good running posture.
- Nutrition. This had to be included, sorry. It’s just too important not to have here. What we put into our bodies has a huge impact on how our bodies perform. When it comes to running specifically, you want to be trying to avoid most food and drinks that cause inflammation within the body. The two main culprits of this are processed sugars and alcohol. If you can try to cut these out completely in the lead-up to any race event, it will make the experience oh so more pleasurable and the recovery a whole lot quicker.
As for what you want to be adding into your diet, upping antioxidant-rich foods such as fruit and vegetables as well as good fats, proteins and carbs, is what you’re looking for. You may want to seek out a healthcare professional to help you with a meal plan, especially if you are burning a lot more energy than you are used to with your training.
- All the gear is a good idea. Get some good running shoes. This is another key factor that could be the difference between a short running career and a lifelong love affair. Most sports shops now have excellent foot diagnostic equipment that will let you know what type of running shoe is best for your feet. Also, look to invest in some decent running clothes. Maybe even some running skins. Also known as compression sportswear. These can help a lot with reducing friction and improving blood flow. Both of which will help a lot with running recovery. I also like Step One underwear for longer runs due to their anti-chafing panels in the inner thighs, which is a game-changer.
- Rest. My last tip is to prioritise recovery. Your body needs the appropriate amount of rest and recovery to be able to perform at its best. This is even more important if you’re new to running, as your body will be in shock and need a little extra time to recover. Quality sleep is your number one recovery go-to. Do what you can to make sure you are maximising the amount of quality sleep you are getting. This means aiming for a consistent duration of sleep times each night, reducing things that impact the quality of sleep, like coffee, screen time before bed, and room temperature.
If you are looking for an event to get you motivated and out there hitting the pavement (which is also achievable and won’t leave your body feeling broken), the Real Insurance Harbour 10 just might be the answer. A beautiful 10km run around Sydney’s harbour on the 27th July. Don’t worry, though, if that sounds too soon, we don’t expect you to be breaking any running records yet. This could be a great entry event into the world of running and one that encourages getting all your family and friends involved.
About Author
Written by Bayside Psychotherapy, a Melbourne-based team supporting mental wellness in individuals and families. If your child is facing emotional challenges related to sport, contact Bayside Psychotherapy for the help and support you need.