Regardless of your level of fitness, starting on a running program can improve much of your health, and many people aim for a 10k training plan to get into shape. Quite often, adults look for a couch to 10k training plan as a way to improve health, lose weight, and to simply have fun with a friend. Consider what a sound running plan can do for you and your health ahead.
Benefits of Regular Running
A lot goes into your health on a regular basis and one of the most common ways for adults to get in shape is to start running. If you have never been a runner and you are jumping into it blindly then do not have any fear, as your hard work will pay off. Let’s take a look at some of the health benefits of running.
Reduced Blood Pressure
Hypertension is a common condition in the U.S. and it is estimated that roughly 75 million American adults have this condition. Hypertension can lead to a few different heart conditions that can dramatically affect your health, but fortunately there are some things you can do to manage it. Prolonged running can help to improve your heart functioning and it can improve your blood pressure readings.
Obesity is a great concern in the U.S. and currently one in every three adults is considered obese. Running is perhaps the most challenging exercises on your body and due to this you can expect amazing physiological responses, including weight loss.
Running is not only good for your physical health, but it is also something that can affect your mental health. A running program is a great way to maintain your mood and sometimes it can be a good way to burn off some steam after a hard day at the office.
Listed above are a few health benefits of a running program and while it seems easy to just start running like a professional, there are some tips you should consider for starting a 10k training plan.
5 Tips for Starting a 10K Training Plan
If you are looking to jump onboard a 10k training plan, first of all you should know that 10 kilometers is the same thing as 6.2 miles. Many adults tend to start out the running process slowly, which is something you should consider as well. However, if you are looking for a 10k training plan to get you to your running goals, consider the quick tips below to boost your success.
Start with a 5K
The only way to get to a 10k is to first give a 5k a try. This is usually the most popular method for adults who are not considered to be runners, but it is also an effective method. Consider starting here if you want to progress to a 10k.
Intervals are ideal for anyone who wants to boost running performance and endurance. Even if you have been sedentary for some time, intervals can help boost your success so that you can work towards your first 10k.
Cross-training is an important aspect in any running program and adding strength and endurance to your muscles can have a lasting effect. Consider strengthening your legs and core as a method to boost your muscular endurance so that you can make your way to a long distance.
Have a Schedule
Consistency is important if you want to succeed in a 10k training plan. For this reason, a schedule is something you should incorporate to your life and there are many options for you to try when it comes to planning runs. Some sources suggest that Tuesdays and Thursdays are ideal for comfortable running, with Mondays and Fridays as rest days, and Saturday as your long distance day. This is a good place to start and it can help to guide you as you progress.
The misconception is that runners should beef up on carbs 24 hours before a run as a way to carbohydrate load. However, this is no longer the case. Carbohydrate loading is no longer something that runners should aim for, as it simply excuses excessive eating. However, it is important to fuel up before your run and a light meal or snack with water is generally a good option. Be aware that eating too much before a run can cause fatigue and cramping, so be mindful on what you eat before your runs.