Summer training is in full swing, and every skier doesn’t just want to compete in winter – many also like to set a summer goal, such as a running race. If you’re going to run your best, read on for several tips on how to achieve it.

A 10-kilometer race – for some, too long; for others, too short and fast; and for others still, the perfect distance. Whatever group of runners you belong to, if you’ve decided to tackle a 10km race, in this article, you’ll find 10 helpful tips on how to perform at your best while also enjoying the race.

Tips before the race

1. Train your speed

For 10km, both endurance and speed are essential. You don’t have to aim for a sub-40-minute time, but the longer you’re on the course, the more your legs will hurt. So, it’s a good idea to get to the finish as quickly as possible.

Ideally, include interval training in your preparation at least twice a week – if possible, once on the track and once in the forest or on a bike path.

Examples of track training:

• Warm-up + drills: 2 km easy jog, running drills, 4 × strides
• Intervals: 4–5 × 1000m split (600m + 400m) or 3 × 1500m split (500m + 500m + 500m)
• Cool-down + stretching: 2km easy jog, 15 minutes of stretching

Interval pace should match your target 10km pace. For example, if I want to run 10km at 4:30 min/km, I’ll run the split kilometer at 4:40 min/km (600m) and 4:30 min/km (400m). For 1500m intervals: 4:40 – 4:35 – 4:30.

2. Train your endurance

As mentioned above, endurance is just as crucial for a 10km – without it, the race can feel endless.

You build endurance best with longer runs at a moderate intensity. Ideally between 12 and 15km, at 65–75% of your maximum heart rate.

If you don’t use a heart rate monitor, the right pace is when you’re breathing harder but can still speak. Again, if my target 10km pace is 4:30 min/km, I’ll run my general endurance runs at about 5:15–5:30 min/km.

3. Focus on running technique

Proper technique is as important as speed and endurance. Improving your form can have a considerable impact not only on your pace but also on how you feel while running. If you’ve been experiencing pain while running, I recommend consulting a professional about your technique – running properly can also help prevent future injuries.

It’s hard to assess your technique – find someone who can help you, such as an athletics coach, a more experienced running friend, or attend a public training session led by professional coaches. Ideally, have someone watch you, or better yet, record you, so you can review together what you’re doing right and wrong. Personally, it helped me to see myself on screen – that’s when I finally understood what my coach had been telling me for a long time.

4. Don’t forget to rest

Less is sometimes more. That’s true in life in general, but especially in running. Listen to your body – if you’re exhausted, skip the intervals and jog easily. If you’re sick, rest so your body can fight the illness.

Stretching is an essential part of training and should last at least 15–20 minutes. Massages, regular physiotherapy, sauna, cryotherapy, or complementary activities such as swimming are also important.

5. Eat

With regular training, you burn a lot of energy, so you need to replenish it. Nutrition is a vast topic and could easily fill an entire article.

If you need to change your diet radically or want to make sure you’re eating correctly, visit a nutritionist for a consultation. They don’t necessarily need to create a custom meal plan – sometimes it’s enough to point out what your diet lacks or has too much of.

Read More: Nutrition fundamentals for recreational skiers

Race-day tips

6. Eat at least two hours before the race

It’s not so much about what you should or shouldn’t eat – that’s another big topic – but whatever you have, don’t eat it right before the race. Two hours before the start is ideal.

Just before the race, you might have a gel, an energy drink, a magnesium tablet, or an energy bar – nothing big, or you’ll feel it the whole race.

7. Warm up before the race

Arrive at the race venue at least one hour before the start so you can calmly handle logistics such as picking up your bib and getting ready.

Warm up well. Your pre-race warm-up should be similar to what you do in training:

2–3 km easy jog, running drills, strides, short stretching.

Take a sip of water, psych yourself up, and go for it!

8. Don’t start too fast!

If you start too hard in a 5km, you can still stagger to the finish. In a 10km, you have to be careful – the suffering can be much longer. Start cautiously – not holding back too much, but increasing gradually, and don’t get carried away by the crowd.

The first two kilometers should feel easy, gradually increasing until halfway. Between 5 and 8km, the pain will increase, but aim to maintain or slightly improve your pace. From 8km, there’s nothing to save for – hang on through the 9th km, and in the last one, give it everything.

9. What if you hit the wall?

It’s normal to have a crisis during the race. For many, it comes between 7 and 8km – you’ve done a lot, but there’s still a way to go. The key is not to dwell on it – push through, fight it. It will pass, and you’ll likely get a second wind around 9km.

10. What to do after the race so you can walk the next day

Recovery is part of racing. You’ve pushed your body hard, and you need to take care of it to avoid injuries or fatigue later.

Immediately after the race, change into dry clothes to avoid getting chilled. If possible, do a short stretch on the spot – 5 minutes to loosen the main muscle groups in your legs.

At home, take a cold shower for your legs, then lie down with your legs elevated for about 10 minutes. Then do a longer 25–30-minute stretch, including your upper body and arms (which also worked hard).

The evening or next day, a sauna can help – 2 cycles for recovery are enough; 3 cycles can cause more fatigue.

The day after the race

Go for a recovery jog – slow and easy, to flush lactic acid from the muscles. The following day should be a rest day, and then you can return to your regular training.

These tips help you enjoy your 10km race while also working hard. Good luck!

(This article was first published on Bezky.net in May 2017.

Also Read – Threshold training explained: The science behind ski endurance

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