5 Things I Wish I Knew Before My First 10k

[@runningchannel]

Are you getting ready to run a 10k? Which one? Or maybe you have a question about training for a 10k that we didn’t cover? Let us know in the comments below 👇

[@jasonkyler8444]

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[@gaelangelo1828]

@Jason Kyler instablaster =)

[@jasonkyler8444]

@Gael Angelo thanks so much for your reply. I got to the site through google and Im in the hacking process now. Looks like it's gonna take quite some time so I will reply here later when my account password hopefully is recovered.

[@jasonkyler8444]

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[@gaelangelo1828]

@Jason Kyler No problem :)

[@AmyMayHuntCFit]

"For more advanced runners 10k between 30-40mins" these people are gods. I've been stuck on 5ks and I only ever get down to 30mins when I push myself. Bravo to those doing sub 20min 5ks. Bravo!!

[@Bolastristes68]

20 min 5k is very hard to do. It requires a lot of training. 70-80 k per week (consistently). Also specific runs (intervals, tempo, fartlek, and hill repeats). In addition you have to work on your running form (like raising your heels to minimize momentum) My PB is 21:40 but I know I can go under 21. I do not know If I can go under 20. Maybe if I lose the excess weight. In any case I'm not interested in that anymore. I like trails and mountain races (so probably I will never know). Good luck.

[@yinhoukhor7109]

A thirty minute 5K is a pretty good time by the way! It's certainly not bad!

[@personwomanmancameratv717]

I want to get down to 30 min 5k one day. I need to drop quite a few kgs before I get there. I think 30min 5k is really fast anything faster than that is *seriously impressive* to me

[@sembackaert864]

@@Bolastristes68 20min 5k is good, but you are widely overestimating what it takes...

[@pcfreakable]

Maybe your problem is that you're not training your aerobic base. This means running at low speed and around 75% of your max heart rate. If youre running constantly over 80% HRmax I would suggest reading about MAF training.

[@oceansky4909]

My first 10km happened by accident 😅 I took a new route THINKING it was going to be 7km(that's the furthest I had run at the time) and it ended up being 10km. I was on such a high after the run though because my body showed me that it was capable of doing more, much sooner than I had anticipated. 👌

[@runningchannel]

Ah brilliant! Well done you!

[@oceansky4909]

@@runningchannel Thank you 😌

[@davidnewmz]

I did EXACTLY the same thing!

[@JohnM...]

The only thing that I didn't like about my 1st 10k, it took about 1hr 30! This morning I did 15k in 1hr 49!

[@oceansky4909]

Well done on this morning's run, I did a 15k myself this morning

[@JohnM...]

@@oceansky4909 Thank you! It's a good feeling of accomplishment, isn't it?

[@lucaslittmarck6804]

Huge respect and really cool to actually complete a 10k in 90min! I would have given up.

[@oceansky4909]

@@JohnM... Oh 1000000% best feeling ever!

[@BiasOfficialChannel]

Meanwhile there is me who did A 10k in 41 minuttes

[@feek2000]

Currently hitting around 44/45 minutes on my 10k runs, I started running last July on and off but recently got bang into it, hit a PB of 20.42 on my 5k so hoping to run some actual races soon. Great channel. Thanks

[@xelionizer]

I have not done a 10k race yet, but I do remember when I first ran the 10k distance myself! It was quite an achievement for me, and to be able to tell my friends that I had just done a 10k, was in some weird way, just a little more prestigious than telling them that I ran my usual 5k;) 10k is now my favorite distance for recovery, and I've only been running for about a year now (maybe a little more). Thanks for the upload TRC! Cheers!

[@runningchannel]

Thanks so much for watching! And well done - you should be proud!

[@csmcornbread]

My first 10k was actually done while pushing a running stroller. This taught me to definitely check tire pressure because all 3 were flat. Finished in around 58 minutes, but was definitely feeling it.

[@gregjohnson5791]

10k is definitely my favourite race distance, it’s far enough that it provides a challenge no matter what your goals are but short enough the training doesn’t take over your life.

[@StoneRunning23]

My first 10K, the first 5K on the road, the back 5K was on the beach.. i discovered that running on sand, definitely not a PB!!😆😆

[@gary6514]

Yep I remember being overjoyed when I completed my first 10k in 50 minutes but I remember being overjoyed when completing my first 5k in 23 minutes. No one told me how additive running can be. Of course with the joys comes pain.....quite a lot of it as it turns out. Great video. Well done.

[@runningchannel]

Thanks so much Gary! And you're absolutely right - running is so addictive, but it's so good for us as well 😊

[@conor.m56]

Really useful for many people

[@runningchannel]

Thank you! Hope you find some useful tips too 😊

[@carolinem5515]

I remember running a 10k where the water that was handed out at the drinks station was brown due to the fact it was being kept in a rusty looking cannister. It was hot and I was so thirsty I drank two cups anyway! I always take my own bottle of water on 10k races now. So my advice would be don't always rely on the organisers to provide water- make sure you have your own. There is also less plastic waste if you take your own refillable bottle or hydration pack.

[@Tunutriologarenal]

I ran my first 10k today, in 2 sessions with a 30min break xD wasnt planning to run more than 5k, but i felt like doing the rest. Totally worth it :)

[@francismitchell9226]

I just did. My first 10km run. I did it in just over an hour. I was halfway through the field. I paced myself, just kept going throughout the race. I have done 55 5km run so it was time to do a 10km.

[@bustatank1958]

10k probably my favourite distance. I have run quite a few but still have a tendency to go of too quick sometimes. Another good session is running 1 mile intervals at race pace with 2 to 3 mins walk/jog recovery inbetween. Do thesr every 2 weeks. Start of with 3 then add 1 mile each session until doing 6 miles. Then change 1 of the 1 miles to 2 miles so say 2 1 1 1. Then next session change another 1 mile to 2 mile so 2 2 1 1 and then finally 2 2 2 miles.

[@runningchannel]

Great suggestion - thank you!

[@toadlguy]

What is a good way to estimate what race pace you should target?

[@na-dk9vm]

If I put the treadmill at an incline and run 10 x 1km repeats fast, can that help increase fitness?? As long as the treadmill is at an obvious incline?

[@farah_lynn]

I'm currently training for a half marathon 😄 Never officially ran a 10k race, however I have done some personal time trials and several 5k races. Pacing yourself at the beginning of the race and incorporating strength/other types of training is definitely something I find valuable!

[@runningchannel]

Thanks for watching Farah and absolutely - that pacing is critical! It can be so easy to get caught up in the race start and go off too fast. Which half marathon are you training for?

[@farah_lynn]

@@runningchannel My university running club is doing our own half marathon at the end of winter semester in April and then there is going to be a big race at the end of October that I am looking forward to! It would be my first in person race since last July (which I'm surprised but thankful we got to do then)

[@MrP3lon69]

Thanks for the info, I am new to running and I have my 1st 10k in Maui soon and this video is inspiring me more!

[@runningchannel]

You got this!

[@vonny151]

I've signed up for the Great Scottish Run in October! My 1st 10k!

[@runningchannel]

Woohoo Siobhan!

[@timmytimms5172]

Is it a goal to add “tired Andy” to as many videos as possible? Good info TRC, I needed to hear this!! (even if my first 10k was 7 years ago)

[@kevinlance1813]

Nice advice Rick and Kate. 10K lately is my favorite distance to run.. Seems like when I go longer I hurt something and 5K seems like it isn't worth doing all the laundry for..

[@katevonme96]

Perfect timing, my first 10k is next weekend!

[@runningchannel]

Great! Good luck Kate! Let us know how it goes 😊

[@brookeworm18]

Thanks, Team TRC! I’m training for my first 10K and will definitely be using these tips! Definitely not going to hit 10 minute miles, but I’m working on just not stopping! So far, so good!

[@runningchannel]

Fantastic, Brooke! Good luck with it 😊

[@stevenf.1291]

I’m training for a half marathon in November but in August I will run a 10k. I’ve enjoyed watching your channel to help me in my journey. 👍

[@yinhoukhor7109]

10K, my favourite running distance! The perfect balance between performance and wellbeing! And yes, I do respect it! Not respecting it would be a mistake!

[@DanielHallLondon]

This channel is amazing. I’m by no means a fast runner but I find the videos super-useful. Thank you!

[@runningchannel]

Glad you like them!

[@ocoffeebean]

thanks for the constant uploading of video guys! love every single one of them! :)

[@aaronjenkins6048]

My staple workout for 10k is a 7 mile progression run, where I start out slow and get faster each mile. It gets me used to the faster speed, along with making certain I have the endurance to finish the race.

[@runningchannel]

Great tip, thanks Aaron!

[@haberschnack]

i'm not going for a 10k race, will probably never do, but i'm still training to go from the 5km i currently do 3 to 4 times a week to 10km running for health reasons. will try to implement some of your awesome tips the next weeks. thanks for compiling solid advice so often!

[@Burps___]

I enjoy that 5K and 10K races are more likely to accept race day registration than half- and full-marathons so I can last minute check the status of my training and the weather. They tend to be smaller events that have better parking than popular long distance events. Also, they are less expensive than long distance races so I can afford to run more of them and more frequently. 🏃🏼 🧡 5K 10K

[@justposi]

Today I did my first 10k for completion alone and it messed me up a bit lol . I did it in 1:34:23 so i wouldn't make an official cut off time. Im still very heavy 104 kg on 174 cm height (used to weigh 140 kg) and i can only imagine it will get a lot faster as i lose more weight. Still proud of what it did even tho it wasn't under 1.5 hr

[@remigiochilaule1961]

That point about starting at the back in large races is absolutely true. I was so pissed at people just standing and walking in front of me when i was trying to start a race. After a lot of pushing and shoving i think i arrived at the starting line after 1min of the gun

[@elizabetha9630]

Signed up for a summer 10k earlier today!! This video is perfect timing 😊

[@runningchannel]

Perfect! Hope you found some helpful tips Elizabeth!

[@brookeworm18]

I just realized I complete my 10K plan next week and I am PANICKING. But, as usual, Team TRC is coming in clutch with managing expectations and worries. Thanks, guys! I’m definitely a slower 10K runner, but I feel better after watching this!

[@runningchannel]

So glad we could help you Brooke! And well done on completing your 10k training! Trust the training and you'll be fine on race day 😊

[@sonicseaweed]

challenge suggestion - crazy steep hill race, similar the red bull 400. Who in TRC has the strongest(?) legs?

[@MarkoCoomo]

Love running 10k .. once you're comfortable running them and have found a nice route, it's a great distance for when you have an hour or so to run.

[@runningchannel]

Totally agree!

[@kitingholger9826]

I especially remember my second 10k, which was about 16 years ago: too high expectations for an (unrealistic) PB, going too fast the first 3 km, and almost destroying myself on the last two km… Biggest mistake at that time was too many training runs at too high intensity in training (so the basis was not strong enough).now I have restarted running and do a lot of kilometers at MAF/zone 2 heart rate - so really easy, have incorporated, active recovery, yoga, spin cycling as cross training and some body weight exercises to stabilize the weak muscles of a desk worker around the hip - and most important. And Remember that I only do this for me, progress at my speed and enjoy the journey…

[@Resiak85]

One thing I wish I knew before my first 10k (but true for any distance): the queue for the loos at the running events can be huge so get there early!

[@runningchannel]

Good point! 😂

[@shekharstripathi]

10k is the perfect distance for me - not too hard, not too easy. This is the first challenge I complete every month on Strava. I can go out and do it on the track or even on the road.

[@babetrekkie]

I did my first 10k on New years day but the last two was a struggle and I was soo tired for the rest of the day. So good tips, im taking it slower this time to build up to another one 😊

[@gm2407]

My first recovery run today at 10k distance, never ran that before 82 minutes. Did my first 5k recovery run 7 days ago 38 minutes. I found that my lungs have trained better than my legs. So I can breath well and control my heart rate over both distances but the muscles will still be building up as that is harder for me. Also found I had to improvise the route for the last 3.5k as the distance are further than I thought. Hopefully my judgement on kilometer distance will improve and I can better plan my runs. Tip, if your muscles in your legs and hips are aching do physio specific to area activities to help alieviate the doms always warm up and down. Also stop running for a few days but walk what you would have run. The walking is much lower intensity and allows your muscles to get bloodflow there and recover.

[@darrenl4218]

Would be good to do a video on your first 100k, I plan to do one this year and have only ever competed in two 10k races, and 1 half marathon in my own training routine.

[@runningchannel]

This is a great idea, Darren! Have you seen our recent video about stepping up to ultras? I'm sure you'll find some helpful tips here: kzbin.info/www/bejne/bJeVi313r7B1ndU

[@ben_imaging]

Are you inside my mind? 😆I've just booked my first 10k for Oct. This week I've started to progress from 5k to 10 with a few 6ks.

[@runningchannel]

Excellent, Ben! You can do it! 💪

[@lorrainecowan7288]

Hi running channel I did 10k with a team2 years in April i learned a lot LOVE it it's my future I used to do longer runs now like 8 miles so on like watching your channel interesting

[@runningchannel]

Thanks Lorraine!

[@AlbertoDelCampo-di4cq]

came in here in question 'how to save my first 10k' and left with much more

[@hargoj7984]

Finished c25k on the 1st of february. Been upping my distance since then. Got 1 more 8k to do then I'll up it to 9k and do 4 of those then on to 10k. Hoping to do some 5k parkruns this year just to get used to running different courses and routes and then do some 10k events. Building up to run the great north run eventually when I have the ability and get a place in the race.

[@runningchannel]

Fantastic! Well done on your progress!

[@DavidWilliams-sd7yw]

My quickest 10k was the Swansea 10k event back in 2017..45.45. Have only ever managed to get down to 48 mins since. Training for a 10k should never be underestimated. I find it easier training for a decent half marathon time than a really quick 10k. And don't be disheartened if you don't hit your time, just enjoy the fact you have run 10k!

[@ThomasBeckingham]

Thanks for this. I'm really excited to be running my first ever 10k in 7 weeks. My goal is to run it under an hour. As long as I pace myself properly like you talked about, I'm quietly confident.

[@runningchannel]

You can do it Thomas! Good luck and let us know how it goes 😊

[@raymondmorrow7926]

My first 10k was something I found online a week before the race. I did great on the first 5k of it because it was all down hill. We then turned on a gravel road that went up the hill all the way to the finish. It really kicked my tail but now I have built up to marathons and like a quick 10k.

[@tinamay7119]

I wish I knew I was running my first 10K until 6 weeks prior my race last fall. I was part of a 4 person relay. My section was originally 5.2 miles. I received an email that the mileage will be split evenly for the relay participants. That bumped my mileage from 5.2 to 6.55 miles. I never ran past 4 miles prior to that.

[@electricgloves1]

I’m definitely using these tips for my 10k race in September!!!

[@runningchannel]

Good to hear Isabelle! Hope the tips are helpful for you 😊

[@Redditstories477]

Love you guys

[@runningchannel]

Thank you 😊 . Hope you enjoy today's video!

[@Warriors_and_Wanderers]

I love a good 10k! Use these as my regular training runs for the bigger distances!

[@runningchannel]

Good stuff, Jack! What are your race goals for 2021?

[@Warriors_and_Wanderers]

@@runningchannel got the London marathon so far this year so hopefully a 4 hour on that!

[@kendobson9009]

I've definitely been getting a better overall time/pace if I ease up on my perceived effort. By going a bit easier, I'm finding that I don't have to slow down (or even walk) for a bit and can generally keep running over the whole 10k :-)

[@nickic1983]

Taking on my first 10k next weekend, the Virtual Vitality 10k. Feeling quite apprehensive, whilst been training and now have proper running shoes etc I’ve not actually tested the full distance. I’ve been running 3.6 km a few times a week on the school run, done long walks where I can and try to swim twice a week if I can. I think I will end up brisk walking a lot of the distance as can’t imagine doing the whole stretch running right now.

[@runningchannel]

Completing the race will be an achievement regardless of how fast you run or walk - good luck!

[@Bolastristes68]

People tend to dismiss the 5 & 10 k races. These are very hard races. I prefer running a 25-30k im the mountains.

[@alyssamueller1204]

1st 10K sept 18th, nervous but ready for it :), thank you for the tips !!

[@runningchannel]

You got this!

[@alyssamueller1204]

@@runningchannel thank you 😊!!

[@StefanWbkk]

My first 10 k I thought was only a 5 k. My company at that time in Bangkok Thailand was helping the community with this run by raising money. There was a communication error and i was told it was only a 5 k, but that was the kid's race. Long story short, i finished 5k only to be told I have another 5 k to go. The rest I just walked and ran a little. Worst muscle pain ever

[@runningchannel]

Oh no Stefan! Well done for finishing!

[@MyJammy12]

Done my first 10k yesterday out the blue haven’t trained at all , managed to do it in 69 minutes

[@wouter238]

Hey guys, slightly too late these tips as I ran my first 10k today. With 53.46 slower than I hoped. Misjudged and started too quickly. Still set a PB and and yardstick for the next 10k though. Crosstraining... I really don't want to do that. Does volleyball training work as well? -edit just noticed it's a 1yr old video...🤭🤐

[@keyowilson5695]

My first 10k I wanted to run off a cliff because it was so hard, haha! Anyway, this is the distance I find to be least exciting, yet I see it as the most vital. I find it to be not a short race, but it's also not a half or full, and it bridges the sprint and the endurance runs. In my sub-3 hour marathon training, I was amazed to see that my 10k time should be below 38 minutes. I actually don't remember my last time but I believe I was around 41 minutes. Still, I shall get to sub 38!

[@Filipomnomnom]

Right now I'm trying to achieve 10k somewhere around the end of August. Doing my best not to try it out sooner. Right now i am on my 7k. The only thing I can say is... I don't know how my knees will survive the 10 haha and that I will need to run with a bottle of water - which i hate. 😊

[@iberiksoderblom]

If I'd known about sweat and gasping for air...

[@khannaruns25]

My first 10k was on December 27 in my effort to finish my years mileage goal! 😂

[@runningchannel]

Amazing Arjun! Well done 😊

[@gusmalave4864]

I have done it but turtle speed after about 20 yrs and after very tired and very sore calves though definitely I’m doing something wrong better to keep up the 5K instead

[@hanphilnoffz8827]

I never race 10 k I do it for jog and I'm planning to run sub 44 minute finishing 10 k mark on 7 miles long run next week

[@Veldvrouw]

I actually ran my first 10k today and fuck I am proud!

[@linneawestberg6435]

i want to see rick try jeff galloways runningstyle of many light and little steps as if on clouds. hes very bouncy:P

[@kevinb8558]

As a relative newbie , do you measure distance with a app or Google maps etc ?

[@iloveimageprocessing]

I hate 10K races but obviously I still do them since they are one of the most common distances. 10K sits in the sweet point (?!?!) between 5K and Half Marathon, requiring the speed work from the shorter distances and the endurance of the longer distance. Relying on the 5K speed work is not enough, 10K will hurt and drag because it is much longer. Relying on the Half Marathon endurance is not enough, you will complete it but with a poor time. Because 10K is so common, it has a lot of competition, so to do well you have to accept the pain and bring speed and endurance. Many runners are good at one but not the other. 10K for me puts me in the middle and neither good either. I much prefer a Half Marathon race personally.

[@Rubix78]

I don’t know why I always stop at water stations on 10k races, i never need water when doing 10-15k on my own

[@runningchannel]

Haha - this is very true! I do the same! - Mary

[@Rubix78]

@@runningchannel I think its just a reaction to them being there and everyone getting them. I’d get a slightly better time if I didn’t stop 😅

[@justaspectatorpassingthrou6108]

Will run my first 10K in 22 days! I will tell you how it went, see you in 22 days :)

[@runningchannel]

Good luck!

[@justaspectatorpassingthrou6108]

Update: I managed to finish it:). Running is not my thing but with only one training run(which was 10k too) my time was 1:01:00. It was a really nice experience, dont be afraid that you might not finish it! If i did it with only 1 training run, you can too!

[@adammoylett8133]

Prepping for my first 10k in the delayed Brighton Marathon weekend, how far should your long run be? Longer than 10k and if so how far? Thanks.

[@runningchannel]

Sounds great Adam! Good luck with your training! It's entirely up to you - if you're able to push your distance a bit further than 10k before race day, you'll probably find it a bit easier on race day.

[@jessicaphan8816]

I did last weekend and I sprained my ankle and had to walk the last mile. I wish I had been a little more careful because I was a little too eager at the start

[@runningchannel]

Sorry to hear that Jessica! Hope your ankle recovers quickly 🤞

[@helengodber3178]

That to perform at my best over 10k I still need to include tempo and intervals, something I've neglected for the last year

[@runningchannel]

Absolutely, Helen! That speed work is going to reap rewards (even though it hurts!). Thanks for watching 😊

[@ezekielanderson9055]

Can you do training tip videos on shorter events? Like 1600 and 800?

[@runningchannel]

Thanks for the suggestion Ezekiel 😊

[@siddharthashah7026]

My fouvrite distance 10 k . I tug in about 3-4 in a week

[@Urban0utlawGT]

Here's a top tip. Its ok to walk a bit !!

[@runningchannel]

Absolutely!

[@augustusgreen7881]

Can you do the leapfrog challenge?

[@johnathanpotts776]

I ran my first half marathon before i did my first 15 k and 10 k but by the time of my first 10 k it was about a month and a half after my half marathon and in that time i became a little out of shape so i died during it

[@runningchannel]

Sorry to hear that Johnathan! Yes, pacing a 10k race can definitely be tricky..

[@lh3540]

under dress and do not eat new foods on race day. If you didn't eat it every day for the last month, do not eat it on race day.

[@augustusgreen7881]

How do you play leapfrog

[@iberiksoderblom]

I'm looking at 50K and hardly fit to do 25... 🥺😭

[@runningchannel]

That's a fantastic goal Erik! When are you thinking of tackling it? You can build up your distance, I'm sure! Just gradually increase your weekly mileage 😊

[@Bolastristes68]

if can run 25k you can probably finish a 50k in about 8 weeks. keep slowly adding to your weekly mileage, and on race day run very slowly. Also see that you fuel yourself during the run (I take a gel on every half hour and something mor substantial on the hour) Good luck.

[@iberiksoderblom]

@@runningchannel yes. Well, its in 20 days from now :-O I need a week with daily long (slow-slow-slow) runs, and an effective taper. Its 50K in loose sand ! I'll keep you posted :-D

[@iberiksoderblom]

@@runningchannel And I did the 50K :-) Absolutly hated the last 5. My toes was all pain (PAIN). Need a shoe with wider toebox ! And my Garmin FR 945 was as stupid as ever... But the run was great, perfect weather, a happy run ! Then it's 21K in five days :-D

[@augustusgreen7881]

Can you do the sack race challenge?

[@xelionizer]

If you can do the "no comment" challenge, I'll do the ballsack-noodle challenge any day of the week!

[@augustusgreen7881]

Can you do the smoothie challenge

[@runningchannel]

How does the smoothie challenge work?

[@augustusgreen7881]

You make the best smoothie

[@augustusgreen7881]

Hi

[@runningchannel]

Hey Augustus! Are you excited for the new video?

[@fatrunner]

Love the videos but why am I constantly seeing the same addidas advert. If I hear "you need to go for a run or summat" one more time, I think I'm going to scream. I understand you get your revenue from the ads but there's too many of them now.

[@davebowerman9869]

Don't scrimp on buying suitable footwear and try to dress minimally.

[@runningchannel]

Solid advice, Dave! Thanks for watching 😊

[@vinnisha5716]

First view!

[@runningchannel]

Awesome! Welcome 😊

[@vinnisha5716]

Well this is really helpful

[@linneawestberg6435]

early:)