Running and injury, they always go together. When you’re training for a 10K without injuries it’s crucial that you undergo a structured training system. This way you will learn how to run fast without getting hurt having the proper training.
It is best if runners would have an automatic reaction to steering away from any accident or serious injury while running. But that is quite near to impossible.
Especially when running for a 10K, it is not enough that a runner can run so fast. What is more important is that you learn the principles of how to keep yourself injury-free when running training for a 10K.
Even coaches admit that it is actually when a runner loses form and posture accident happens. That is why the best gear to arm yourself with is mindfulness and nothing else. Here are some of the principles to guide you in training for a 10K without injuries.
10 Principles In Staying Injury-Free
Always Warm Up And Cool Down
Warming up and cooling down are two of the basic things you must remember when running.
Prepare to run slowly, gradually picking up at the middle, and then gently slowing down at the end.
Learn to master these two for they are known to have the ability to avoid damages in both muscle and ligament.
Listen To What Your Body Says
Watch out for different types of pain when you run because, during training, your legs, and muscles will surely feel tired. But remember, when you feel you have tired muscles or scorching lungs, don’t panic.
These are the good pains of running. You can start worrying when you get the bad pains such as pain in your joints, muscles, ligaments, and tendons which linger on after you’ve completed your run.
Whenever you feel this, or feel hurt, immediately stop and REST! Medical experts have found out that for every minute you do not apply ice on an injury, you are allowing recovery to slow down by one hour.
However, if the pain still exists even after having been treated, it would be best to consult with your physician.
Did you know medical research has discovered that about 95% of marathon runners are almost always overtrained?
Simply put, these runners would have performed much better were they not trained so much. Because when you run, your body also needs some time to rest to be able to recover.
Otherwise, if you keep running despite what your body, specifically your muscles and joints are telling you, then you will surely not make any more progress. What’s worse, you might break down.
Mix In HIIT or Tabata To Boost Your Endurance
There are countless runners who are known to use HIIT workouts, and all of them have been proven to significantly improve their endurance so much.
In fact, there was one runner who was able to extend his running time from 30 seconds to almost 3 hours because of this workout plan. It is really proven effective by many!
While there are also some runners who wish to lower their time while extending their distance ran. This, on the other hand, changes the runner’s goal to merely running training at an increased speed but not necessarily improving both distance and time.
Mind-Body Attitude: Very Valuable In Running
There are actually several attitudes a runner may apply when wanting to achieve their various goals; that of extending the distance being run, or lowering the time spent on running a specific distance.
So it only means that endurance in running training can be attributed to the runner’s mind-body attitude, wherein they encourage themselves to do what they know and feel is right.
Below are some endurance-building strategies that will surely make you run the farther distance at a lesser time.
Take Things Gradually
If you want your training plan to be effective, simply have a sense of consistency and patience and everything will work well for you. The principle is proven to have worked for many in the past and continues to work for many people today.
The most important thing for a runner is to be able to improve his endurance and speed without meeting any injury or accident.
That is why all known winners in running say, “patience and persistence coupled with safety” are a great trio not only when it comes to running, but in almost everything in life.
Yasso Running System
Yasso is a very popular, surprisingly, and effectively useful workout in boosting the runners’ endurance.
Known to be tough in their workouts, everybody who employed its use claims that this kind of running training program really works and is effective in helping them achieve their marathon target time.
That is why for those who have not yet tried using the Yasso Running Training Program, it might be good to start now!
You may opt to take and run Yasso 800s once every week. You may simply start with the first four, gradually going up until five or six, and so on.
These should be done at your appropriate pace, and after you get the feel of it, and you believe you are fine with the adjustments you have had, then add one more week.
Lengthy Yet Slow Run Will Make Every Workout Count
When you have been joining fun runs and marathon events for several years already, it is important to look for the programs that would be beneficial to your running goals.
There is a three-day running training in a week wherein the runner allows alternating the hard days with the easy ones.
A runner may follow this and choose to run three hard days in a week, and on the other 4 days, stop running and let his body rest for that period.
This program has indeed worked well for so many, reducing the risk of accidents and injuries while boosting your endurance.
It is a rule of thumb that when you are training for running, you must spend at least a day or two off from running per week.
You will need to have sufficient sleep every night for two straight weeks when preparing for a competition or race. That way, your body will have all the energy to run the 10K distance!
If your bed is uncomfortable, worn down, and you’re not sleeping well, I’d encourage you to invest in a quality bed such as an Avocado. I’m telling you the best recovery happens when you sleep well.
Healthy And Proper Nutrition
Nothing beats having a good night’s sleep before the competition matched with a good and nutritious diet.
Use Keto//OS Pro for daily fuel and recovery after the competition, this Keto powder boosts energy, combats the aging process, and improves digestion.
Keto//OS Pro will initiate muscle growth, prevents muscle breakdown, perfect for high-quality fuel for post-workout recovery and repair as you’re training for a 10K without injuries.
Electrolytes are crucial if you’re training for a 10K without injuries. If you ever feel ill, especially with flu-like symptoms like dizziness or muscle weakness, you might have what is called the keto flu, even if you’re not doing an intentional keto diet.
Prüvit has UPGRADED electrolytes with their MITO//PLEX™, offering unparalleled energy and performance, and sustained muscle mass. Combined with Pure Therapeutic Ketones®, MITO//PLEX™ is the next step to BETTER.
As a runner, you are likely often in ketosis and burning body fat as fuel. You’re also sweating intensely, which depletes your body of essential minerals needed for optimal health.
Pure Therapeutic Ketones
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Drinking KETO//OS NAT is diet independent, which means no specific diet is required to enjoy the benefits. This is why this product works so amazingly well!
However, drinking ketones daily, along with consuming lower carbohydrate meals and a consistent exercise routine can improve your well-being.
*Results represented in these images are specific to this individual and may not be representative of your results based upon your diet, exercise, lifestyle, and health factors.
Always remember that you need to gas up with the great demands of running training, so make sure you are always well-rested and well-fed with a healthy diet to stay running until the 10K without injuries or accidents!
I hope this article was helpful in your training for a 10K without injuries.