Exercise Advice: How to Train for a 10K Run
The World Health Organization says that 27% of adults don't get the recommended 150 to 300 minutes of exercise a week.
Running is an excellent way to get those important exercise minutes. All you need is a good pair of running shoes, comfortable clothes and the time to do it.
A 10-kilometer run, often called a 10K, is a great challenge for someone who's been running for a while but isn't ready for a marathon. So here's some advice on how to start training for one.
Runners World recommends running at least three times a week, doing perhaps two half-hour runs during the week and a longer one at the weekend. And try going faster and adding more kilometers every second weekend.
If you already run often, it might take you 6 to 8 weeks to be 10K-ready.
The important thing is to have a plan. If you aren't sure which will work for you, there are many available online. For example, Nike and Garmin have free plans you can download.
One thing to remember when choosing a plan is to make sure it includes rest days. You need to give your body time to recover between runs. If you don't rest, you are at a higher risk of injury.
And as your muscles repair themselves while you rest, they get stronger too!
Doing other types of exercise can also make you a better runner and get you to that 10K.
For example, strength training for your legs can keep you going for longer and helps prevent injuries. And things like yoga will stretch sore muscles and help them recover.
