A run is more than just an exercise; it is an indication of the performance of the human body. And in the heart of every runner is the desire to exceed their personal best performance. The motto is always the same – to run faster! A 10K run has the ideal distance to test a runner’s performance and run-time. It is long enough to stretch your limit, while not as long as marathons that it seems impossible for the amateur.
Like every runner, if you have been wondering how to improve your run-time and ace your 10K run, then here are some tips for you:
Schedule a training calendar
A 10K is not an easy sprint, and if your focus is on how to get a better mile time, then you need to have at least 8-10 weeks to prepare. Ensure that your training is adequate, else you will be unable to perform on the D-Day.
Recovery is important when you run, especially during a long training period for a 10K run. The long runs are going to stress your muscles and you need to cool down to lower the wear and tear. Before and after you run, indulge in warm-up exercises and stretching. Do not miss stretching after running as it reduces cramping of the muscles. Yoga is also a great way to ensure optimum stretching.
Consistency is the best way to increase running speed. While you should not run a 10K every day, you certainly need to run regularly. Make sure you run for at least 15-20 minutes daily to train your body.
Aerobic training is crucial
Running is an aerobic exercise, which means that the heart pumps oxygenated blood to the muscles during the exercise. You will require great lung capacity and a healthy heart to run better. Mix up your training with other aerobic exercises like HIIT and Tabata, and learn breathing exercises like Pranayama (a type of Yoga exercise)
Train on hills
The track plays an important role in improving running pace. To be fully prepared to take on any track on the day of the 10K run, you should practice on hills. Running on a steep hill will use your entire body strength will prepare your body to physically take on any challenge.
Get a lean body
You may have noticed that a runner’s body is lean with strong calf and leg muscles. It is unlike a bodybuilder’s body, which has ripped muscles. The lesser weight your body has to carry, the faster it moves. This helps you improve your running pace. Losing weight and getting lean in a healthy way while focussing on the right kind of nutrition will definitely help you with your 10K run-time.
Music for the mind
Several studies have researched if music helps in improving running pace. While the music does not significantly improve running performance, it certainly helps in distracting you from the exertion. So, if you are wondering how to better your mile time, just put on your favorite music and run.
Apps for motivation
You can have access to a wealth of information about your body at the click of a watch or a tap on your mobile. Smart Watches, Fitness Trackers, Fitness Apps, and several other sports gadgets, have made tracking performance an easy task. Get a fitness app to get answers on how to improve run-time and to know how your body is reacting to your training.
Get a buddy
There are going to be days when even the best runners get low on motivation. Get a friend to train with you to help you push yourself. Running can also be a fun healthy competition with a friend.
Push yourself to the limit
Runners have an aerobic threshold- which is the point at which the body starts using anaerobic energy. Your body cannot last long on anaerobic energy. Soon lactic acid will start to form in the muscles, and you will not be able to sustain your running. This is why you should increase your aerobic threshold by pushing yourself with faster-paced runs in the middle of your training.