Stepping it up from 5km to 10km might be double the distance, but it\u2019s not double the effort. You hear it everywhere. People tend to agree that the first 5km is the hardest. The following 5km after that is just a steady climb where you know what to expect.<\/p>\n
You don\u2019t need to invest in expensive gear. You don\u2019t need to fuel much more before or during. You don\u2019t need to get into ice baths and go for massages. But there are a couple of things you do need to be mindful of when making the jump:<\/p>\n
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<\/p>\n
Build strength<\/a> in your legs<\/h4>\nMost runners will experience runner\u2019s knee at some point. This tends to happen when the frequency and intensity of your running surpasses the capability of the muscles in your legs to support the impact. A sharp pain in the side of your knee or under the kneecap when you walk or run? Yep, that\u2019s it.<\/p>\n
When you pound the pavement over and over again, the impact of your weight landing can affect the joints in your knees and your ankles. If your muscles are not strong enough to support this, it can lead to irritation and inflammation in your joints.<\/p>\n
When progressing with running, the most important thing you can do is to complement your training schedule with resistance training. At least twice a week, work on the muscles in your lower body through exercises<\/a> such as squats, deadlifts, lunges, and leg raises. It\u2019s something you shouldn\u2019t be skipping.<\/p>\nIf you are affected by runner\u2019s knee. Take some time off. It\u2019s frustrating, but resting is the only way to let your knees recover and get back to running as quickly as possible without risking further injury. Keep up the cardio, but engage in low impact activities such as swimming, cycling, or rowing. There are also plenty of low impact HIIT sessions you can do that won\u2019t aggravate your knees.<\/p>\n
<\/p>\n
<\/p>\n
Rest when you need to<\/h4>\n
Your body is naturally very intuitive. However, our brain is pretty good at overriding it with thoughts of what we think we should be doing. Or what we want to be doing. Try your best to listen to your body when it comes to scheduling rest days.<\/p>\n
Some people need more rest than others. Some weeks you\u2019ll need more rest than others. Some days you just won\u2019t have it in you. There\u2019s no golden rule for how much rest you need.<\/p>\n
If your legs feel fresh and you think your body will benefit from the run, then do it. But if you\u2019re feeling weak and have some niggles that you\u2019re unsure about, then it\u2019s better to rest.<\/p>\n
You won\u2019t lose all your progress by taking it easy for a few days. Slow and steady wins the race every time. Don\u2019t learn this lesson when it\u2019s too late.<\/p>\n
<\/p>\n
<\/p>\n
Prioritise post run recovery<\/h4>\n
It\u2019s all too easy to hop straight into the shower and forget about recovering from your run. But if you\u2019re looking to make long term progress, this is a habit you should get into now.<\/p>\n
Take ten minutes to cool down properly. Tag on a few minutes walk to the end of your session to let your heart rate go down and your muscles ease slowly. Do some key stretches<\/a><\/b> to help release any tightness and to check in with any problem areas you\u2019ve noticed. Shower. Moisturise any areas that might have rubbed and look after those feet. You\u2019ll be needing them. If you want an honest truth:<\/p>\n1. Clip your toenails or risk losing them altogether.<\/p>\n
2. Take on and replace the water you will have lost.<\/p>\n
3. Eat a balanced meal that includes protein, carbs and fats.<\/p>\n
<\/p>\n
<\/p>\n
Keep the variety there<\/h4>\n
When you\u2019re on a running journey, it\u2019s easy to become obsessed over distance and forget about everything else. Your sole marker of success becomes how many kilometres your phone or smartwatch says you did. And whilst that\u2019s a big part of running achievements, it\u2019s also important to keep variety in your workouts to build and maintain muscle strength<\/b><\/a>, develop stamina, and work on well rounded fitness<\/b><\/a>. As well as incorporating lower body strength sessions, make sure you\u2019re attending to your upper body<\/a> and core too. This will help you maintain proper running form and avoid any injuries. Do some shorter running sessions at a faster pace. Sprints and HIIT sessions are a great way to ramp up the intensity and spend time at your maximum heart rate.<\/p>\n <\/p>\n
<\/p>\n
Take your time<\/h4>\n
Building up to the distance slowly and strategically is the best way to make sure you avoid injury, learn more about your body, and develop long lasting fitness. Although it might be tempting to attack it in one go, getting there by building up to it will mean you can continue progressing from a solid foundation.<\/p>\n
Now you have the info. It\u2019s just the kilometres you need to tackle that 10km. On your marks, get set, Hussle.<\/p>\n
<\/p>\n
<\/p>\n
If you are affected by runner\u2019s knee. Take some time off. It\u2019s frustrating, but resting is the only way to let your knees recover and get back to running as quickly as possible without risking further injury. Keep up the cardio, but engage in low impact activities such as swimming, cycling, or rowing. There are also plenty of low impact HIIT sessions you can do that won\u2019t aggravate your knees.<\/p>\n
<\/p>\n
<\/p>\n
Rest when you need to<\/h4>\n
Your body is naturally very intuitive. However, our brain is pretty good at overriding it with thoughts of what we think we should be doing. Or what we want to be doing. Try your best to listen to your body when it comes to scheduling rest days.<\/p>\n
Some people need more rest than others. Some weeks you\u2019ll need more rest than others. Some days you just won\u2019t have it in you. There\u2019s no golden rule for how much rest you need.<\/p>\n
If your legs feel fresh and you think your body will benefit from the run, then do it. But if you\u2019re feeling weak and have some niggles that you\u2019re unsure about, then it\u2019s better to rest.<\/p>\n
You won\u2019t lose all your progress by taking it easy for a few days. Slow and steady wins the race every time. Don\u2019t learn this lesson when it\u2019s too late.<\/p>\n
<\/p>\n
<\/p>\n
Prioritise post run recovery<\/h4>\n
It\u2019s all too easy to hop straight into the shower and forget about recovering from your run. But if you\u2019re looking to make long term progress, this is a habit you should get into now.<\/p>\n
Take ten minutes to cool down properly. Tag on a few minutes walk to the end of your session to let your heart rate go down and your muscles ease slowly. Do some key stretches<\/a><\/b> to help release any tightness and to check in with any problem areas you\u2019ve noticed. Shower. Moisturise any areas that might have rubbed and look after those feet. You\u2019ll be needing them. If you want an honest truth:<\/p>\n 1. Clip your toenails or risk losing them altogether.<\/p>\n 2. Take on and replace the water you will have lost.<\/p>\n 3. Eat a balanced meal that includes protein, carbs and fats.<\/p>\n <\/p>\n <\/p>\n When you\u2019re on a running journey, it\u2019s easy to become obsessed over distance and forget about everything else. Your sole marker of success becomes how many kilometres your phone or smartwatch says you did. And whilst that\u2019s a big part of running achievements, it\u2019s also important to keep variety in your workouts to build and maintain muscle strength<\/b><\/a>, develop stamina, and work on well rounded fitness<\/b><\/a>. As well as incorporating lower body strength sessions, make sure you\u2019re attending to your upper body<\/a> and core too. This will help you maintain proper running form and avoid any injuries. Do some shorter running sessions at a faster pace. Sprints and HIIT sessions are a great way to ramp up the intensity and spend time at your maximum heart rate.<\/p>\n <\/p>\n <\/p>\n Building up to the distance slowly and strategically is the best way to make sure you avoid injury, learn more about your body, and develop long lasting fitness. Although it might be tempting to attack it in one go, getting there by building up to it will mean you can continue progressing from a solid foundation.<\/p>\n Now you have the info. It\u2019s just the kilometres you need to tackle that 10km. On your marks, get set, Hussle.<\/p>\n <\/p>\n <\/p>\nKeep the variety there<\/h4>\n
Take your time<\/h4>\n
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