How To Run Your First 10k

Guest Post written by David Dack (fitness blogger and running expert).

Thinking about running your very first 10K but nervous because you have zero running experience?

Fret no more, my friend!

Running a 10K without stopping is a great target to have. The race is 6.2 miles. Don’t get intimidated by the distance. It’s a goal that only requires a pair of running shoes, and can be done anywhere.

It’s also good for you. Training for a 10K as a complete beginner can rev up your exercise routine like nothing else.

You can also train for the distance with zero running experience—as long as you train the right way. That’s where today’s post comes in handy.

In today’s post, I’m sharing with you a complete 12-week beginner 10K program that will take you from being a complete beginner to a 10K fanatic.

But before I do that, let’s first discuss some beginner runner tips and guidelines. These what you’ll need to set you on the right path toward success.

Walk First

If you’re really out of shape and/or haven’t exercised before, it’s always wise to introduce some movement to your life before you start any form of intense training, especially the 12 weeks training plan shared below.

Your early workouts on the program are around 40 minutes long.

So, if you find it hard to walk for that length of time, you’re not ready for the program.

Nothing can kill your 10K ambitions like an injury. That’s why it is critical to assess your fitness ability and train within your limits.

Here’s how to proceed. Build walking endurance first. Your goal is to build enough endurance to be able to comfortably walk for 60 minutes or over. To get there, start by walking three to four times per week, slowly building your walks up to longer than 60 minutes each.

Once you can briskly walk the entire duration without panting for air, you’re ready to tackle the 10K training plan.

The Walk/Run Method

Never run a mile in your life? Don’t worry.

Your first few workouts should be a mix of jogging and walking. This is what’s known as the walk/run method in the fitness circles, and it works very well to build stamina without running the risks of injury or burnouts.

The walk/run method uses intervals of low intensity running as well as walking, steadily building your confidence and endurance.

This simple method lets your body gradually acclimatize to running, allowing your muscles to recoup, which helps you prevent the risk of soreness, injury, and overtraining while making your training more fun.

You need to do it right.

Run slow enough at the start of every session so that you don’t feel completely drained at the end.

Don’t hesitate about taking breaks neither.

As you build endurance, spend more time running—or jogging—while taking shorter and fewer walking breaks.

And most importantly, remember to incorporate as many walk breaks as needed, especially during the first few weeks.

Don’t push your body more than it can handle; otherwise, you’re heading in the wrong direction.

Take Rest

Aside from staying sedentary for the rest of your life, probably the worst thing you can do is to ignore your body ‘s needs for rest and rejuvenation.

For this reason, make sure to include recovery days each week and focus on recovery practices as much as you prioritize training.

I’d go as far as to say that recovery is as important as the training itself.

Good recovery practices include:

·      Sleeping at least eight hours per night

·      Stretching

·      Foam rolling

·      Nutritious diet

·      Rest days

The Plan

The 12-week plan is super beginner friendly and assumes that you have zero running experience. It has been crafted to get you round your first 6.2 miles race, hopefully with as fewer walking breaks as possible.

You’ll train three days a week on this 12-week plan. Make sure to space out your training days to allow for recovery. For example, you might choose a Tuesday, Thursday, and Saturday schedule. It’s up to you.

Start each session with a 5-minute warm-up that consists of a brisk walk. During your first few sessions, you’ll be running and walking for similar lengths of time, but by week four, you’ll be spending more and more time running while reducing the frequency and length of walking breaks.

Sure, the 12-week plan is more ambitious than the typical couch to 5K, but that doesn’t mean that it’s out of the realm of possibility—even if you haven’t run since high school and/or completely out of shape.

Month One

Week 1

Session I – Run 1-minute. Walk 2-minute. Repeat seven times.

Session II– Run 1-minute. Walk 2-minute. Repeat eight times.

Session III– Run 1-minute. Walk 2-minute. Repeat nine times.

Week 2

Session I– Run 2-minute. Walk 2-minute. Repeat five times.

Session II– Run 2-minute. Walk 90-seconds. Repeat seven times.

Session III – Run 90-seconds. Walk 1-minute. Repeat eight times.

Week 3

Session I– Run 2-minute. Walk 1-minute. Repeat six times.

Session II – Run 2-minute. Walk 1-minute. Repeat eight times.

Session III – Run 2-minute. Walk 30-second. Repeat ten times.

Week 4

Session I– Run 2-minute. Walk 30-second. Repeat ten times.

Session II – Run 3-minute. Walk 1-minute. Repeat six times.

Session III – Run 3-minute. Walk 30-second. Repeat six times.

Month Two

Week 5

Session I– Run 4-minute. Walk 1-minute. Repeat six times.

Session II – Run 4-minute. Walk 1-minute. Repeat eight times.

Session III – Run 5-minute. Walk -minute. Repeat six times.

Week 6

Session I– Run 5-minute. Walk 1-minute. Repeat eight times.

Session II – Run 7-minute. Walk 2-minute. Repeat four times.

Session III – Run 7-minute. Walk 1-minute. Repeat six times.

Week 7

Session I– Run 8-minute. Walk 1-minute. Repeat four times.

Session II – Run 10-minute. Walk 2-minute. Repeat three times.

Session III – Run 10-minute. Walk 1-minute. Repeat three times.

Week 8

Session I– Run 12-minute. Walk 2-minute. Repeat three times.

Session II – Run 15-minute. Walk 2-minute. Repeat three times.

Session III – Run 20-minute. Walk 2-minute. Repeat two times.

Month Three

Week 9

Session I– Run 25-minute. Walk 2-minute. Repeat two times.

Session II – Run 30-minute. Walk 2-minute. Run 20-minute

Session III – Run 35-minute. Walk 3-minute. Run 15-minute

Week 10

Session– Run 30-minute. Walk 3-minute. Run 15-minute

Session II – Run 35-minute. Walk 3-minute. Run 15-minute

Session III – Run 40-minute.

Week 11

Session– Run 45-minutes.

Session II – Run 50- minutes.

Session III – Run 55-minutes.

Week 12

Session I– Run 50 minutes.

Session II – Run 25 minutes. Walk 5-minute. Repeat two times.

Session III– Run 60 minutes.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy.

Check his blog Runners Blueprint for more info.

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How Cardio Helps Neck Pain

Chen's (2018) systematic review also found a positive effect of adding aerobic fitness to office workers with neck pain.

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With only about 1/2 of us meeting the World Health Organisation recommendations for weekly physical activity (150 mins of moderate intensity or 75 mins of vigorous intensity per week), there is some serious upside to increasing your daily dose of cardio as a first line treatment for neck pain.

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Neck pain is common, but rarely is it serious or caused by structural problems.

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More often it is related to holding sustained postures for long periods and reduced blood flow to the muscles...which can cause pretty intense pain 💥 but not tissue damage as such.

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3 key benefits of cardio exercise to neck pain:

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✅ Increases blood flow and oxygen 🌲 to the muscles around the neck (and rest of body)

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✅ Stimulates endorphins - our bodies natural pain relievers that are more effective than any synthetic medication 😻

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✅ Gets you out of your mind and into your body, activating the creativity response to help problem solve any issues that might be stressing you out 🌸

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As they say, Movement Is Medicine!

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Reference: Workplace-Based Interventions for Neck Pain in Office Workers: Systematic Review and Meta-Analysis (Chen 2018)

#movementismedicine #neckpain #neckpaintreatment #cardiofitness #endorphin #motionislotion

#physio

Shoulder Theraband Exercises: Improve Posture And Reduce Neck Pain

Muscle imbalances are common in the upper body.

Stretching or addressing ergonomic setup alone doesn’t seem to be effective in giving much relief.

However, a systematic review (Chen 2018) showed that by strengthening the smaller stabiliser muscles around the shoulder can relieve pressure in your neck and help manage your symptoms effectively in the long run.

Here’s 5 Theraband exercises that can be done at home, gym or when you’re traveling that will help provide support for your neck and shoulder.

Aim for 2 to 3 sessions per week and it may take 8 to 12 weeks of training to adequately build your capacity and notice a positive difference.

Bonus tip, the research also showed general fitness training was effective in reducing neck pain in office workers. So make sure you’re getting your minimum of 150 mins per week, (as recommended by the Word Health Organisation).

List of exercises:

• T’s

• Shrugs

• External rotation

• Serratus punch

• Rowing

If you’d like a personalised assessment of your posture and management plan set up for you, please use our easy online booking system below to schedule an appointment.

5 Times When Stretching Is Not A Good Idea

“I can’t understand why I’m getting injured so often.

I always stretch before I exercise.

I’m confused!”

A phrase I hear in the clinic on a daily basis.

Just to clarify, in terms of ‘stretching’ we are talking about holding a static muscle stretch.

Optimising mobility, (especially around a joint) is another thing altogether and can be a very useful way to prepare the body for the demands of sport.

Knowing where and when to perform joint mobility exercises and foam rolling can be invaluable - but we’ll talk about that another time.

5 Times When Stretching Is Not A Good Idea

1. Right before a training session/race

There is a growing scientific argument that pre-exercise muscle stretching is generally unnecessary and may even be counterproductive, increasing the risk of injury and decreasing performance.

Researchers have shown that static stretching reduces strength by about 5 percent.

Certainly not an ideal way to start a race, where you will be placing big demands on your muscular system, and creating risk of overload and injury with a weaker muscles.

In terms of performance, a study of runners completing a 1 mile run - those who stretched before hand were slower at running the mile by a full thirteen seconds.

And this study found that runners had who stretched before had a higher rating of perceived exertion during their run.

Stretching aims to loosens muscles and their accompanying tendons.

But in the process, it makes them less able to store energy and spring into action, essentially creating a temporary reduction in available capacity.

Instead of static stretching, focus on a proper warm-up involving running at an easy pace for 10-15 mins (aim to break a sweat) and gradually layering in sport specific drills.

You can tune your body by activating the specific stabiliser muscles that may be required in your sport and create joint mobility where you need it.

Dedicating some time to stretching and mobility work (Yoga, Pilates e.t.c) during the week is a very good idea, just not right before you exercise.

If you need some help with your warm-up routine, just let us know.

2. When you have a painful and irritated tendon

For example if you have hip pain, (often when the hamstring and gluteal tendon have become irritated) - many people intuitively try and ‘stretch it out’ to get some relief.

Stretching can sometimes make you feel better temporarily.

But it’s not until later (often that night) that the pain is becomes a problem.

Aggressively stretching tendons irritates them by compressing them and this can delay the healing process.

The most important thing for tendons is to gradually increase their capacity and tolerance to load, via a graduated strengthening program under the supervision of a Physiotherapist.

3. Chronic lower back pain

Research shows people who focus exclusively on stretching their lower backs actually had a greater risk for developing back pain.

This comes back to a bigger picture view of the body and the role of each segment (see The Joint-by-Joint picture below).

We can see the main role of the the lower back is to provide stability - the core from which the rest of the body can move freely.

Stretching the lower back may feel good temporarily, and there is absolutely no issues with adding stretching to your overall program, especially if it makes you feel good.

But stretching doesn’t build capacity and if you have ongoing back pain, you will need to develop a program of building core strength and capacity to help in the long run.

Getting the balance right between mobility and stability is the trick for lower back pain.

To get you started, check out a 6 Minutes To A Supple Spine routine that you might find useful and you may want to try a KIN Foundation Class.

4. To try and improve your hamstring flexibility

The primary role of the hamstrings in walking and running is to eccentrically control the landing of the foot.

Eccentric refers to a type of contraction where a muscle lengthens while contracting.

Whilst it is important to have adequate flexibility, the actual more important job of the hamstring to have enough strength and capacity to walk and run properly.

If a muscle doesn't have much capacity to contract when needed, it will most likely get overloaded. 

When it gets overloaded, it's muscle fibers contract and knot up, limiting flexibility.

For a runner, strength and stability trumps flexibility everyday of the week.

Hang on a sec...I thought stretching was a good thing!?

Stretching the hamstring in this position, you are actually making the hamstring weaker and sending confusing mixed messages to the brain about what the function of the muscle is. 

Anytime your brain is confused, it's going straight into fight-flight mode and will want to tighten everything up to protect it.

Intuitively stretching feels good and it often does give some short term relief. 

But in the long run, with continued stretching, the hamstring becomes weaker and more likely to become overloaded and tight.  Then you've got yourself into a real pickle. 

The hamstring, once locked down, becomes an inefficient blob that hampers everything you try and do.

Our first step in making friends with the hamstring is to stop making it angry, so no more stretching. 

For more info on how to become friends with your hamstring - please click here.

5. Your sore neck

If you have neck pain, a first line of treatment that many people try is stretching.

But being over-zealous with your neck stretches could potentially do more harm than good.

With too much stretching, we can run the risk of irritating the vertebrae, compressing the discs and pinching nerves.

A general rule of thumb is that your neck stretches should be gentle, never feel painful and avoid pushing to the extreme ends of motion.

If you have any uncertainty in regards to cervical stretches you are currently performing, schedule an appointment to ensure that your neck does not become a pain in the neck.

In the long term, performing exercises to improve your neck and shoulder strength can be more useful than only stretching.

Maintaining good cardio-vascular fitness is extremely important, as well practicing appropriate stress reduction techniques and having a good ergonomic set-up (and not always looking down at your phone!).

Have you any questions about stretching?

Please leave any comments below…

And if you have any ongoing niggles, please schedule an appointment to come in and see us.

We can get to the root cause of your problem and get you back on the fast track to doing what you love.

What is the best treatment for a rotator cuff tear?

The shoulder is an AMAZING joint! 🤾‍♂️🏊‍♀️🏋️‍♀️

It needs a balance of mobility and dynamic muscular stability.

Unfortunately, shoulders do get sensitive and painful sometimes and getting to the root cause can be a little tricky.

Some interesting thoughts here from Professor Jeremy Lewis, who compares the outcomes of surgery vs a progressive strengthening program in people with atraumatic rotator cuff tears.

The results may surprise you 🤸‍♀️😊