Ten Tips for 10K
Here are a few tips to help you prepare. There are lots of training plans on line. One of the best is at Runners World:
See also the attached PDF for further tips.
Wear a bin liner at the start to stay warm and use the bag drop at the event centre so you have extra layers at the finish.
Trail shoes with a good rugged tread are ideal.
Look slightly ahead, not at your feet, to avoid falling.
As you climb, shorten your stride, lean into the hill from your ankles and pump your arms. On the downhills keep your weight forward, lengthen your stride and keep your arms low and elbows wide.
No need to carry water – water station at 6K. Take advantage of the food at the event centre and in the goody bag to refuel quickly at the end.
Practice on trails and parkland and include some hill work.
Include at least one core strength and balance session into your weekly training regimen.
It happens! Roll with the fall rather than trying to break it and you usually get up and keep going without too much damage.
The TYY is for all levels of ability. Train well, in company if you can, and have a great run.