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Australia’s elite run coaches share their top tips for improving your 10k run

Running festival season is well and truly here and whilst we’re all for having fun whilst you’re running during these events we also know you might be amongst one of many Sydney-siders who are training for an event with a focus on improving your time and even maybe scoring a new PB!
 
In celebration of Global Running Day on June 5th and to support your race day prep, we’ve rounded up some pointers from 5 of Australia’s elite running coaches on how to improve your 10k.
 
Ben St Lawrence- dual Olympic runner and founder of RunCrew
Strength Training 
While running itself is great for helping you prepare for a fun run, I would also recommend doing some strength training to up your game. When you run, you are on one leg at a time, so you should do some single leg strength work, such as walking lunges, runners lunges, single-leg deadlifts etc to help strengthen both legs equally. You should also work on your core strength and posture as well. Running can be tough on the body over a distance, so you want to be able to maintain core strength and good posture throughout.
 
Dale Erdimer- Marathon Runner and Coach
Consistency
It’s really hard to just pick one tip, but I think I have to go with: be consistent. Life is going to happen as you’re training, and it will require you to be flexible, but the goal should always be to be as consistent as you can. If your plan has you running 5 days a week, and one of those is an interval session, but you’re stuck at work and didn’t fuel well on interval day, and don’t have it in you, go out and run easy for the time, or move it to tomorrow. Flexibility is important, but consistency throughout the training process is the goal. Staying consistent with your running will help you gain fitness and feel ready for race day. 
 
Ben Lucas- Flow Athletic and The Paddo Panthers
Have an event to train for 
The best way to motivate yourself to stick with a training program is to have something to train for. By signing up for a fun run, you will have a date you need to be ready by and a distance to be prepared for.
 
The Real Insurance Sydney Harbour 10&5K for example is a brilliant course as it is flat and fast. Therefore it is less daunting for a beginner, and for a seasoned runner, it gives you a good chance of achieving a PB. This year is “Retro Run” themed so you can dress up, and the event has partnered with the Australian Cancer Research Foundation (ACRF) for those who want to raise money and run for a good cause. 

Don’t forget about the basics
Preparing for a run is about so much more than just training. Building up your kms is essential of course, but so are the basics such as diet, sleep, hydration, recovery and even your gear. Remember training is hard on your body, so stretching, massaging, and using a foam roller or Normatec boots are all good ways to give back to your body, as is eating well and getting a good night's sleep.

When it comes to your gear, don’t make the mistake of buying new kit and wearing it for the first time on race day. That is how you get chafed, discover something is uncomfortable or get blisters. Try out your new gear for at least two weeks before the event to ensure it is “broken in” and/ or to see how it feels. For a guy, I would also recommend nipple tape if you are running a longer distance as nothing is worse than having chafed nipples during a fun run. I also really like Step One underwear for running, as their UltraGlyde panels reduce the risk of chafing and their bamboo fabric is breathable. 
 
Veronika Larisova- ultra runner, Exercise Physiologist and co-founder of Chief Nutrition
Incorporate tempo training
My best tip is to incorporate one tempo run and one interval session every week to improve lactate threshold, speed and endurance. 
 
A tempo run, or threshold run, involves running at a "comfortably hard" pace, typically around 80-90% of your maximum heart rate, for 20-40 minutes. Its primary goal is to improve your lactate threshold, allowing you to sustain faster paces longer. A proper tempo run includes a warm-up, a tempo portion, and a cool-down. Benefits include increased endurance, improved running efficiency, and enhanced performance in 10k race.
 
Still need to register for a race? Check out our What’s On page to see what running events are coming up.

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Zoii
About the Author: Zoii Editorial Team

Our in-house Zoii editorial team is comprised of two very passionate wellness lovers who are healthy cookie aficionado's, enjoy long walks on the beach, getting their downward dog on, and working up a sweat in their running shoes. Most importantly, they're passionate about helping inspire you to enjoy every day as a lover of health and wellness.

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