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Four tips to smash a 10k

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Four tips to smash a 10k

Got a 10k coming up but you've done zero training?

It's not too late but you'll have to move pretty quick if you don't want to be the last person over the finish line.  Here are four tips to get you racing to success.

First off, join a running club. If you aren't a self-motivator, it can be easy to stagnate with the pace and distances of your run, but finding a running buddy or joining a running club is a great way to boost morale and motivation. Running with people of similar abilities can make you more comfortable when it comes to pushing yourself. Take a look on meetup.com or even see if you've a few willing friends to join you for a jog around the park. 

Fuelling your body the right way is important for every runner. When increasing your distance, load up on slow-releasing, complex carbs like brown rice, brown bread, and porridge for a sustained energy release. Immediately postrun, replenish your energy stores with fat-releasing carbs like while pasta, white bread, or jacket potato.

Taking time away from running to incorporate different types of training into your fitness is important not just for giving your joints a rest, but also because it allows you to focus on strengthening your core and legs, which in turn help you improve your running ability.

Running the same route or trail every day may be convenient, but it can lead to complacency. Break away from what you're used to and start switching your run up by adding things like sprints, intervals, and hill runs that will challenge you and help build your endurance.

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