For those that will be running the Ukrops Monument Avenue 10K this March I wanted to start a weekly series on tips and training pointers to get you ready for your 10k race. We always learn something new to improve our training, run faster, and successfully achieve a Personal Record (PR) whether it is your first or seventh time around running.
You do not have to be a “full-time” runner to participate in a 10k, but it does take some training if you plan to run the entire course and possibly set a PR. Remember it takes mental discipline and physical determination.
Typically for a 10k, expect to train between on a routine basis between 30-60 days. Seriously, you can train for the 6.2-mile course in less than 60 days and that does not mean running everyday.
Breathe & Stretch
Lets start with the basics. If you are a first timer or just getting back into running, remember to stretch at least fifteen minutes before you run and workout. Perform the following; between ten to fifteen repetitions once on the left and once on the right.
• Rotating of both the arms and the legs
Jumping Jacks, jogging in place, and toe touches are great ways to wake up the body and stretch out loose ends and muscles you did not even know you had. Get to know your body and see how you breathe when you stretch. Breathing is super important in running and working out. You would be surprised how much you breathe and that breathing controls the how the blood flow moves throughout your body. Breathing and stretching are the building blocks to your training and comes next is the run…
Jason Yu is Partner and Director of Marketing for Social Media Solutions in Richmond, VA. His company specializes in Social Media Strategy and Online Reputation Management. Jason enjoys keeping active by running, swimming and working out on a daily basis. Jason has ran in over fifteen running races including the Monument Avenue 10K, Philadelphia Half Distance Run, Richmond Half-Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, macaroni and cheese connoisseur, and aspiring “mixologist.”
Jason Yu is Partner and Director of Marketing for The Hardwicke Group in Richmond, VA. His company specializes in new media, PR and influence with an emphasis on digital marketing strategy and reputation management. Jason enjoys keeping active by biking, running and working out on a daily basis. Jason has ran in over twenty running races including the Marine Corps Marathon, Tough Mudder, Richmond Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, in search fro the best macaroni and cheese, and aspiring “mixologist.”