Top tips for 10k novices #AskGraeme

Race feature: Brooks give you the rundown ahead of your first Sure Run to the Beat

You’ve got yourself new kicks and awesome new running gear, you’ve set yourself the challenge and now you’re ready to run – right? It’s true the right kit, the right attitude and having a goal in mind is all it takes for some runners to get going, but for many new runners the prospect of a 10K can be  extremely daunting.

That’s why Brooks and leading personal trainer Graeme Hilditch are here to help – their sound advice will help you prepare for the Sure Run to the Beat so that come race day, you can bask in the glory of your achievement and celebrate in style in the legendary Finish Festival.

They’ve answered the five most frequently asked questions from new runners:

1. How much should I push myself in training? Is it really “no pain, no gain”?
   
   The phrase “go hard or go home” may well ring true in power and strength dominant sports, but when it comes to running, training too hard can actually be counter-productive. Certain runners striving to achieve fast times will need to train at a very high intensity, but for us mere mortals it’s far more productive to complete training runs at a more moderate intensity that you’re comfortable with, rather than giving everything you’ve got to every training run.
    
2. Do I need to run 10K during training?
   
   There is no need to run the entire 10K in your training. Provided you are able to run up to 8K by the time September comes, you’ll find that the buzz and excitement of the day will give you a massive lift and completing the 10K course will not be as difficult as you might think.
    
3. How much carbohydrate should I eat throughout my training? Do I really need to eat loads?
   
   It is a common myth that you need to eat your body weight in pasta, potatoes, rice and bread in order to get the fuel needed to train. In fact, your body is able to store a lot more carbohydrate than you can actually use or need. Although you may need to eat more during the latter stages of training, there is no need to overboard right from the word go. When it comes to the carbohydrate requirements of runners, everyone is different.
    
4. How much fluid do I need to drink during training?
   
   To ensure you’re hydrated properly before training you should start thinking about it in the hours leading up to your run (not just in the 15 minutes before). Drink water regularly, though not excessively and try to keep track of your hydration status by keeping an eye on the colour of the “water you pass” when you use the bathroom.  The colour of the “water passed” is a key indicator of how well your body and cells are hydrated. If it runs clear or is pale then you are adequately hydrated and good to run. If it’s dark in colour you may be dehydrated and should take on fluids before you train.
    
5. What tactics should I adopt for race day?
   
   Try and pace yourself evenly throughout and resist the temptation to set off too fast. The electric atmosphere, pumping music and adrenaline coursing through your veins can often mean runners set off too quickly, which results in fatigue setting in by the 7-8K mark. By starting off nice and slowly, then speeding up towards the end, you should still have spring in your step to help you cross the line running happy!

Leading personal trainer and author Graeme Hilditch has teamed up with Brooks to help answer any running questions that are nagging you via Twitter. You can find him through @BrooksrunningUK and whatever your query on training, injury or nutrition, just tweet your question using #AskGraeme and he’ll respond within hours (unless he’s out running happy).