MAKE Aberdeen’s longest-running road race your latest challenge.
Welcome to your 10 weeks to 10k training plan.
Whether you have run the race before or are looking to set yourself a new challenge, Sport Aberdeen’s health and wellness team will be on hand every Saturday to offer you training advice to help keep you motivated and get you ready for the race on Sunday May 5.
There will be two plans available every week, one for beginner runners to follow to get them ready for the race, and one for people who have run before but are looking to set a new personal best.
For more information on the race and how to sign up, please visit the Sport Aberdeen website: www.sportaberdeen.co.uk/bhge-10k.
Week three – Remain hydrated as running gets better
Wow, it’s week three already! Now that you have the knowledge and tips on how to train for your 10k run, the next important thing to remember is keeping hydrated.
Running and dehydration often go hand in hand and, after oxygen, water is a close second on the list of essentials for life.
Water makes up 60% of your total body weight and performs many crucial functions including nourishing cells, carrying food through the body, eliminating waste, regulating body temperature, cushioning and lubricating joints, and maintaining blood volume and pressure.
Every day we lose water by sweating, breathing and urinating, but it’s the sweating in particular that runners need to pay attention to.
This is because as soon as you start to run, you start to dehydrate, meaning that rehydration during running is crucial to performance.
The NHS recommends we consume around 1.5 litres or 8-10 glasses of water a day and when undertaking any form of exercise, it is recommended to increase this amount to replenish the water lost by the body in the process. Also, it is important to spread out your water consumption throughout the day and during exercise.
While running, water helps prevent your mouth from becoming dry, it promotes good cardiovascular health and keeps your body cool – all of which helps ensure you get the very best out of yourself and your training.
To stay hydrated during training, we would recommend using either a handheld water bottle, a multiple bottle belt or a hydration packs/vests – which are available at all good running shops.
This week’s plan –
Walk 5 mins. Alternate run 2 mins and walk 2 mins. Repeat 5 times.
Walk 5 mins. Run up to 40 mins (as continuously as you can).
Walk 5 mins. Attempt to run 4k (continuously).
Jog 5 mins. Run 30 mins (easy).
30 secs push ups, 30 secs rest. 30 secs mountain climbers, 30 secs rest. 30 secs crunches, 30 secs rest. 30 secs leg raises, 30 secs rest. 30 secs plank, 30 secs rest. Repeat 6 times.
Jog 5 mins. Run 40 mins (tempo).
Jog 5 mins. Run 8K.
Name: Debbie Wilkinson. Age: 33.
Week two is over and I am really getting into the routine of the 10 weeks to 10K programme.
This week, I have been trying out the MyZone belt, gifted to me by Sport Aberdeen.
It is a great way of seeing how much effort I am putting into my activities and is pushing me to aim higher and harder.
I have also reactivated my jogscotland membership and went along to a sprint relay session on Monday evening with jogscotland Kintore.
Jogscotland is a great scheme and there are many clubs over the north-east that are welcoming to new members, whatever their ability.
On Sunday, I was able to test myself with distance and pace by going out with my canine running belt and my four-legged friend Rocco.
This too is a great way to exercise yourself and your dog and great fun for you both.
For next week I hope to increase the distance I can run/jog without dropping the pace.