(ESP-ENG) Recomendaciones antes de tus primeros 10kms // Recommendations before your first 10kms.
Hello friends, good vibes to all.
Photo of my property!
In a previous post I talked a bit about some tips in case you ever wanted to start in this world of running and how it would be the best way to start and not die trying. To sum it up, basically it's all about perseverance, motivation and a good pair of running shoes; everything else is optional.
Well, assuming that all the above is already done and started to run little by little I think it would be good to talk a little about the basics if you want to take that leap and set a goal a little more ambitious. There is something important and that is that the times of each person are different so some will be able to run in 2 weeks and others in 2 months, nothing happens, as I said patience is key. Let's go then with some small keys to take into account.
The first thing is training. To run 10 kilometers or any other distance there are 2 things you have to work on: speed and endurance. For the first one, the ideal is to do speed series between distances for a determined time, that is to say, run 100 meters in 25 seconds and repeat it five times. Or 400 meters in 55 seconds and repeat it 5 times; in the end everything will depend on the training plan you choose because these distances can vary, ranging from 50 meters to 3000 meters easily.
And endurance is trained by doing "long runs" or sessions of more than 45 minutes. You can go out and just set a goal of that time or look to run longer distances such as 5 to 7 kilometers per workout. In the end what we are looking for is that our body is able to withstand the changes of pace that we will find on the route in the form of climbs or slopes, for example, and that we are also able to finish the 10 km.
Cabe destacar que un entrenamiento de 10 kilómetros para una persona que nunca haya corrido esta distancia puede durar aproximadamente 3 meses.
It should be noted that a 10-kilometer training for a person who has never run this distance can take approximately 3 months.
Let's assume that you trained well, the time you have seen that it was enough, and then we are in the week before the race. Being only 10k the nutrition is not so vital except the day before but the hydration is so with 3 days to go it is good that you hydrate well, drink your 2 liters of water a day minimum and above all ZERO alcoholic beverages or energy drinks.
Already the day before things change because what your body needs are carbohydrates so a good diet based on them is highly recommended, both at lunch and dinner. The tubers are very good, a protein not as heavy as chicken would be good and above all the pasta dish the night before is a must.
The day of the race arrives and you are nervous, that's normal, even to me that I have been running for many years those nerves still hit a little. The ideal here is to get up at least 2 hours before the race so you can have a good breakfast because friends, DO NOT EXERCISE IN FASTING, much less run because it is a very physically demanding activity.
If the race is at 7 a.m. you can have breakfast at 6 a.m. but what can you eat? - Well, a slice of bread with jam and a glass of juice, if they want a fruit is also valid. What not to eat BEFORE running? - No caffeine, dairy or citrus fruits because they are very heavy and when it's time to run your body will start to take its toll.
You went out for a run, you gave it your all and you finished your 10K with the satisfaction that the job was done because you did it right during the previous weeks but the thing is that it doesn't end here. AFTER you run you have to continue with the hydration process with water and electrolyte drinks at least during that day and the next one.
At this point in the post race if it is necessary to eat protein to replenish what was lost but the first thing has to be the number one source of potassium: the banana or banana. So, which proteins? - At this point you can give yourself the prize of eating whatever you want because you need it and you deserve it, a good hamburger, a grill, a pizza, whatever provokes you because in the end your body will ask for it.
Un dato: las bebidas achocolatadas son EXCELENTES para después de un entrenamiento.
Here's a fact: chocolate drinks are EXCELLENT after a workout.
Running the first 10 kilometers can be intimidating because the preparation process can be hard and demanding for some but the key as I am tired of saying is CONSTANCE. Don't go with the mentality of looking to make a certain time, that will come, my advice is to focus on FINISHING the race or distance in the best possible condition, that has to be the ultimate prize.
Clear and realistic expectations can be key to avoid disappointment and abandon everything for something that was impossible to achieve, we must always be aware of our conditions and limitations. So friends, without fear, it's time to climb one more step and propose this goal that at first may seem hard but when you achieve it, it will be one of the best feelings there is.
¡Un abrazo a todos, nos leemos en la próxima!
Well my people that's all for today, I hope you liked it.
¡Hugs to all, see you next time!