Tag Archives: self-belief

How to run your first 10K!

The sun is shining, finally, which means it’s the best time of year to think about new fitness challenges! Whether you’re stepping up in distance or putting your trainers on for the first time, here are my five easy steps to completing your first 10K

Have you recently completed a Race for Life 5K or parkrun? Or are you new to running and looking for your first challenge? The natural progression is to train for a 10K.

With 28.5 per cent of women taking part in sport two or three times a week, and 4.8 per cent of women trying either jogging, cross-country or running, more and more 10K races are springing up in a town near you. If training, and completing a 6.25-mile race appeals, here’s how you can ensure success.

It’s all about the training
If you’ve recently completed a 5K, well done! Even if you’re new to running, it’s worth knowing that moving up to your first 10K isn’t about speed, it’s about completing a new distance. Get ready to add time on your feet. ‘The more you extend the time on your feet, the closer you will get to your 10K goal,’ says running coach and Olympian Liz Yelling, who regularly trains new runners in her hometown of Poole, Dorset.

Training for a 10K is similar to a 5K, however the distance of your long run will double. ‘Slowly building your long run will help your endurance or ability to keep going when your body starts to tire,’ says Liz. A common misconception is that you need to have run the distance in training before race day: you don’t. If you’ve run five miles, the occasion will pull you through the last mile.

Kate, Amber and I after we finished the 10K

Very hot 10K in Barbados

Don’t think you need to be running every day either. It’s better to train smart, than train too much. There are three key sessions you should aim to include every week – a long run, a 30-minute steady run and an interval session. Interval running is about running faster over a short distance, then recovering before you repeat the effort. This helps your body get used to the feeling of running fast, and helps your heart and lungs adapt to let you do this.

‘One of my most popular sessions with runners aiming for their first 10K is running fast for 60 seconds, then walking for two minutes to recover, before repeating between six and eight times,’ says Liz.

When it comes to race day make sure you give yourself enough time to warm up. ‘Don’t waste energy on a really energetic warm-up,’ advises Liz, ‘at this stage, a brisk 10-minute walk will loosen your muscles.’

Pacing is key
When you first start to run, you can quickly become out of breath, which can feel scary if you haven’t done this since school. But it is normal. Training allows you to understand how to make your body run faster, and you shouldn’t be afraid to push yourself gradually, at small intervals.

The biggest pacing mistake for new runners is going off too fast in a race. How do you know you have done this? Think of the perceived effort you are running at, on a scale of 1-10. One is walking, 10 is running as fast as you can. If you are at 8-10 it’s too fast! You should be aiming for 6-7 to be able to finish comfortably.

Recognise that if you can’t keep running you have probably started too fast, and don’t be afraid to walk. Break the remaining distance down into periods of running, then walking for two minutes to recover, before trying to run again for two minutes.

Muddy 10K

Muddy 10K

Nail your pacing on race day by monitoring your breathing, and ability to talk while moving. For a first 10K, it’s unlikely that you are chasing a time, so you won’t be running flat out. Aim to be able to speak 8-10 words with the person next to you before you have to take a breath, and before you know it that finish line will appear.

Balance your diet
Can what you eat really affect your race? ‘Yes!’ says nutritionist and endurance runner Emma Patel. ‘Your daily training diet should be a consistent balance of natural unprocessed whole foods. Fill your body with processed junk and it will feel like you’re running on junk!’

A body loaded with junk is too busy detoxifying to thrive, leading to fatigue and low energy levels, and faster burnout when it comes to race day.

Try cooking with grains that have a low glycaemic index and aren’t processed, such as amaranth and quinoa. Both offer a vast quantity of carbohydrate, proteins and micronutrients. Processed, refined sugary foods such as white bread and pasta don’t offer much nutritionally other than carbohydrate and “empty calories”.

‘You also need healthy fats (free-range eggs and organic avocados), quality proteins such as sustainable organically farmed chicken and fish like salmon, plus an array of seasonal fruits, vegetables and spices,’ adds Emma. These are anti-inflammatory and are rich in antioxidants, aiding the recovery process after vigorous training.

Christmas 10K

Christmas 10K

Iron-rich foods are also important, especially if you are vegetarian or vegan, as they can boost performance. ‘This group of powerhouses includes dark green leafy vegetables such as kale, spinach, broccoli and dark coloured berries,’ says Emma.

Eat your pre-race breakfast two to three hours before your run to allow the food to be digested. ‘I recommend a go-faster breakfast of brown rice, blueberries, a dash of maple syrup and some healthy nut butter on race day,’ says Emma.

It’s also important to refuel and rehydrate as quickly as possible after to reduce muscle soreness and boost energy levels. Even though you may not feel like it, eating within the first 15 minutes of finishing will kick-start your recovery.

Avoid recovery drinks with large quantities of sugar, sweeteners and additives; a homemade smoothie will be more nourishing and cheaper. Try making your own with banana, almond, coconut milk and strawberries.

Finally, if it’s going to be hot, you sweat a lot and your race will take more than 60 minutes, sip on an electrolyte drink on your way round to remain hydrated.

Sort out your kit bag
With the right gear you can avoid injury, which could halt your training. Buying untested shoes online could mean running in the wrong type of trainers. You need to get both your feet and your gait analysed in a specialist running shop, to get the right shoe for your running style.

Videos on the Internet may help you work out whether you have high arches or over-pronate (think of your knees rolling inwards), but it’s difficult to assess your own running style.

Any specialist should match your running needs with your budget, and give you plenty of options; your first trainers don’t have to be expensive.

Mountain 10K in Mauritius

Mountain 10K in Mauritius

The majority of runners over-pronate and need a little support in their shoes, but as the overall trend is towards natural shoes, even if you need support you can expect your trainers to be lightweight.

If you don’t wear a properly fitted, supportive sports bra when you run you could suffer permanent breast damage – even if your breasts are very small.

Also, when you’re buying gear to run in, your best option is modern polyester fabric, rather than cotton, as it’s breathable and wicks away sweat. This fabric doesn’t get heavier as you sweat and the more expensive items will have an odour control element, worth investing in!

You CAN do this
The surest way to ensure you achieve this goal is to work out why you are running. You need to find out the core “why” or motivation for running: the bottom-line reason behind your effort. For example, if you are running with a friend, ask yourself why? If it’s to support her as she’s raising money for charity, why do you want to help?

If the charity is linked to a specific cause, why is this relevant to you? Keep going until there are no more questions – this is your core motivation. ‘The more you can drill down to the core “why” behind your challenge, and get to the bottom of why you took it on, the easier it will be to keep going when it gets tough,’ says emotional wellness coach Janet Smith.

When this is your reward why wouldn't you train for a 10K?

When this is your reward why wouldn’t you train for a 10K?

If you are running to raise £1,000 for a breast cancer charity as you lost your mum to the disease, this is your core motivation. As you run you can then build on this motivation to keep going. ‘Each 1K you complete can become £100 raised towards your target, or a chunk of whatever goal you have set yourself,’ says Janet.

‘Keep thinking big: if you raise your target what will the charity do with this money? How many lives will be saved by this charity? This becomes your biggest goal: to help save peoples’ lives.’ If it helps, contact your charity to ask what your fundraising target will achieve.

When last minute nerves kick in, don’t let them stop you achieving success. ‘Either connect with others, via blogs or Facebook, to get external energy to boost your confidence, or journey inwards to do this. Renew your energy by spending time with yourself, whether you enjoy swimming, walking, meditation or art,’ says Janet.

Here’s my beginner’s 10K training plan!
Beginner's Training Plan 10K

Emma Patel’s ideal breakfast, lunch and tea:
Breakfast: Amaranth porridge with fresh mango and chia seeds. Start the day with hot water with fresh lemon and ginger.

Lunch: Mackerel and brown rice with an avocado, spinach and watercress salad, and a tahini dressing (rich in calcium).

Dinner: Roasted turkey breast with roasted veggies, celeriac, butternut squash, aubergine and peppers. Add melted feta cheese to the veggies.

Don’t forget to drink filtered water throughout the day (aim for six glasses).

Let me know how you get on with your first 10K!

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It’s time to change your mindset and change your life (and your running of course!)

I’m just as bad as every other runner (and woman!) out there who doubts themselves and questions what they do. Will I be able to finish my long run? How will I ever run a PB again in my mid 40s? Does my bum look big in these shorts/capris/leggings?!

More so in the last five years or so as a difficult divorce knocked my confidence right out of me, heart and soul. For months, and then a few years I could run, then I couldn’t. I started training with my club again, then stopped. I entered races then never made it to the start-line (far too often). So I’ve had a good few years of being demoralised, physically and mentally. But there have been a few glimmers of hope; good days when I felt like I was flying and some good races that I was almost happy with. Running is a constant rollercoaster, and we all go up and down with it, just as we do with life. I’ve found that being able to accept my running for what it is now – regardless of the amount of training behind me, or the speed in my legs – means that I keep going when life wants me to stop, and I feel I’m managed to hold on to that wisdom we all know with running – consistency is key.

I get a lot of motivation from my three girls...what motivated you to keep going?

I get a lot of motivation from my three girls…what motivates you to keep going?

What’s one of the most important ways I do this? Talking to myself of course. More commonly known as Neuro Linguistic Programming, or NLP. NLP is the art of getting consistent results using the language of the mind to positively influence our attitude and therefore our behaviours. “I’m never going to be able to run that fast/far…” say this no more! “I’m too old to run a marathon…” Stop it right now! “I’m never going to be as good a runner as I want to be…” Oh yes you are!

I’m lucky as at a particularly low point post-separation I visited an Emotional Wellness Coach, Janet Smith. At this stage I was carrying around a lot of stress and anxiety after looking after my three girls on my own for two years. After a few sessions with Janet my whole approach to myself, and my divorce, would transform dramatically.

Anything is possible, if you believe in yourself

Anything is possible, if you believe in yourself

“NLP can improve your performance dramatically,” Janet told me at our first meeting. “How? It provides a series of techniques that assist in changing negative mindsets or removing blocks to performance that have been created through bad habits or as a result of negative past experiences.”

NLP techniques can be used to focus your mind. “Changing limiting self beliefs and negative self talk will increase personal success as a runner and also increase happiness as unresolved negativity is released,” Janet said. “Performance in any sport can be broken down into the components of knowledge, skill and attitude. With running, the attitude or mental approach is often paramount in achieving success. Think of the runners that you admire: what qualities do you notice? It is often attitude which allows that person to put in the dedication to achieve their goals; knowledge and skill become secondary.”

OK I hear you say, but how is NLP going to benefit me?
By working with NLP it is possible to challenge your long standing beliefs through ‘mental modelling’, a questioning paradigm, that helps you to get to the root of the problem that affects performance. “You may also wish to break down your running technique into components which can be looked at individually. Often what we believe about a problem is not where we end up finding the solution,” continues Janet. “We can begin by asking ourselves simple questions such as: What do I believe about my ability to reach my goal? Is there anything that will stop me? Do I commit 100 per cent or do I self sabotage?”

This is an image I hold in my mind when I am struggling with my running. It reminds me of The Dodo Trail I ran in Mauritius

This is an image I hold in my mind when I am struggling with my running. It reminds me of The Dodo Trail I ran in Mauritius

Your success begins with having the right attitude, but it’s important to look at your whole life, not just your running. “It is never just about the running; outside stresses influence our ability,” Janet believes. “Negative emotions and anxiety can drain our energy and cause under performance. Similarly being too relaxed and not focused will lose us ‘our edge’.” In my case, my traumatic divorce bought negativity into all areas of my life – financial, relationships, home, family. It dragged me down into a dark, dark place. Janet made me realise that if I wanted to, I could leave that place.

A really tough race, the Killarney Adventure Race in Ireland

A really tough race, the Killarney Adventure Race in Ireland

To do this, and to reignite my love for running, and reestablish it in my daily and weekly routine, Janet encouraged me to create the best attitude I could around my running. “Begin by thinking of a time when you were off your game and under-performed. What emotions were present? How were your behaviours influenced by those emotions? It is most likely that negative emotions of anger, fear and anxiety were present in some capacity or they even stopped you from going out running in the first place.”

My first marathon, Shakespeare

My first marathon, Shakespeare

Then I had to focus on the feelings surrounding my running that had given me the most joy and pleasure. This was easy. It was finishing my first marathon, and the feelings of sheer disbelief that I had finally achieved something I had dreamed my whole life of doing. The elation was so incredibly it took light years to make my way back down to earth.

We can all raise our awareness of our own peak performance by recognising when we are on our game and things are going well. If we can just stay out of our own way then we will perform to the peak of our capacity! Increasing our self awareness provides us with the motivation to achieve our aims.

“It is believed by numerous coaches that the next big steps in human performance will come from how we harness the mind and this is where NLP will come into its own as we step into the future of sport and competition,” adds Janet.

Whatever it may be that you hope to achieve in your running, or whatever your dreams are, once you start believing you can do this, you will.

So, what is Emotional Wellness Coaching?
“As an Emotional Wellness Coach, I use NLP techniques alongside hypnosis and Spectrum Therapy when working with clients,” says Janet. “By working with a client’s own individual programming it is possible to increase performance by using visualisation and hypnosis. Furthermore, I use Spectrum Therapy to release negative emotions, help people heal from previous past experiences and become more positive in all areas of their life. This can be extremely beneficial not only in bringing about optimum performance but in providing a happier more enjoyable experience whilst running.”

Some NLP strategies we can all do at home
Janet suggests you:

Listen to the stories you tell yourself and others about your running. Do you constantly discuss your fears over a previous injury? Do you play down your ability? Are you frightened of achieving success or failure? Change the stories – change the results!

Focus on what you do want and not what you don’t want.

Ask yourself what do you believe about your ability to achieve your goal? If you believe it is impossible or that it will take a long time, you will be right.

Imagine yourself having the best run of your life, what would need to be happening? How would it feel, look and sound? Use this as a visualisation exercise.

Take time to focus your mind by using visualisation. Relax, breathe slowly, close your eyes and imagine yourself achieving your goal, is there a colour or sensation connected to it? Now make that colour or sensation more vibrant and more compelling. Do this everday to install new behaviours.

Ask yourself are you literally running away from your problems? How happy are you with your life? Are there negative situations that you should be addressing?

Listen to your inner voice, do not allow your ego to push you towards an injury.

To find out more about how NLP and how Emotional Wellness Coaching can benefit you, visit www.emotionalwellnesscoaching.co.uk.