Thinking about running one of our regional 10.5k races?This might be your first time running, or a return to running. The less running you've done recently, the more you can expect to improve. However, you're also at a higher risk for injury by doing too much too soon. This is why it is important to start with a good aerobic base.
After beginning with aerobic base, you can begin health walk or health run and then start engaging in 5k, 7k and then 10.5k recreational fun or competitions to know and monitor your pace and as time goes on, you can start participating in 21k or half marathon.
Don't worry about how fast you are running. Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually. It is important that your first runs be completed at an effort and pace that is easy and comfortable. Most beginners don't know what an easy or comfortable pace should be so they tend to push too hard. A comfortable pace is one you feel confident you can sustain for the duration of your run. It is better to run too slow and finish feeling like you could have gone longer or faster, rather than finishing exhausted. A simple way to determine your pace and effort is to listen to your breathing. If you aren't gasping for air and you can talk while you're running, then your pace is just right.
Don't be afraid to walk. Walking breaks the run into smaller, more doable pieces. These breaks will allow you to run longer and faster. Walking breaks work best if you walk for one to five minutes.
When you finish your first run, don't stop suddenly. Instead, walk for another five minutes to cool down gradually.
Signing up to run a 10.5K race is the perfect way to kick-start a fitness routine and shed those unwanted pounds.