On June 16, a new edition of the 10 km Skechers «North vs. South» race and within the special that we have been doing for her with the Workout, tips for 10k, or tips to have a quality point in 10k The last article arrives where we give you the cprevious advice for the race
You have 10 kilometers ahead to enjoy whenever you take into account some key points to minimize possible contingencies that harm your career, so let's do it:
1. Analyze the route.
If you have the possibility, run a day through the race area to know its unevenness, its curves and key points. Also find out about the departure and arrival points and any important details provided by the organization.
2. Take care of invisible training.
This mainly involves rest and food. The previous week will be key, it is not the only one that you must take care of but if you neglect it it may harm you on race day.
3. Eat breakfast with time and without innovation.
You must leave at least 2 hours for gastric emptying after breakfast and we advise you to eat known and fiber-free foods to avoid gastrointestinal problems. Half an hour before the race you can eat a bar or 10 minutes before a gel.
4. Guide your hydration.
Know the supply points and make sure you arrive in good hydration conditions consuming at least 2,5L of water a day during the week prior to the test.
5. Heats up.
Starting the race without a previous 10-15 minute warm-up can knock you out of the race for a variety of reasons, so set your type warm-up for race day. You can include 5 minutes of joint mobility, 5 minutes of smooth running and a few small changes of pace.
6. Wear appropriate clothing.
Look at the weather forecast for the day of the race and adapt your clothes for it. Mainly comfortable and breathable clothing.
7. Know your step rhythms
. If you have trained your career you will know the rhythms that you must carry and the steps of each kilometer, so that you do not fall into the mistake of starting too strong and ending up suffering more than you should.
8. Train the strength.
If your muscles are not strengthened, fatigue will appear sooner and the risk of injury is much higher, so you should dedicate a couple of days a week to perform strength exercises.
9. Material released.
All the equipment that you are going to use on the day of the race must have been tested before and make sure that it does not cause any discomfort or chafing. This involves everything from socks and sneakers to shirts and pants.
The most important thing without a doubt is that you go out to enjoy. You've already done the work, so trust yourself and do each stride safely.
Laura García Cervantes
Dra. Sciences of Physical Activity and Sport
Club Trikatlón Tres Cantos Sports Director
Senior Triathlon and Swimming Trainer
Paratriathlon Specialist Coach