• The Right Way to 10K

    On Sunday 20th May a record 40,000 runners will to take to the streets to take part in the Great Manchester Run. It is in its tenth year and whilst there will be plenty of aching muscles and sore feet amongst the competitors millions of pounds will be raised for charity.

    For many though this will be the first time they have tackled a 10K run. For anyone that has considered giving it a go it is important to prepare properly as it is easy to injure yourself either whilst training for the race or during the race itself.

    Running or jogging?

    Obviously, your average runner will not be thinking of trying to match the time of the legendary Ethiopian runner Haile Gebraselassie who is taking part this year.

    But when preparing for a 10K event it is important to try to think like a runner rather than a jogger. If you get into the mindset of a runner there is less likelihood for the first aid kit to be called for as you prepare.

    A runner will put together a training plan, which will importantly include rest days, designed to build the strength and stamina required to complete the distance.

    The jogger will just train now and again and this is not the best way to get the body in the right shape for the run. This attitude increases the risk of muscle pulls and sprains requiring cold packs to ease the agony.

    Failing to prepare properly means sitting on the sidelines with a knee support and the feeling of what might have been. Your disappointment will be compounded by the fact you will have let your charity down as well.


    Athletes always set themselves a goal. A decent target for a 10K run is an hour. It does not matter if you do not achieve this time. Think as a runner and do your best to reach your target.

    It is all about taking pride in what you do and whilst you may not be a professional runner there is no reason why you canִ approach the run as if you are.

    Andy McNeil, 39, a father of two taking part in this yearֳ run has the right attitude. He told the local paper, Ӊ am hoping to better my 2009 time of 59 minutes.Ԝn
    By giving yourself a goal you are more likely to stick to your training regime and you will have more chance of being successful.

    Stay healthy

    Most of all look after yourself as you get ready for the race. Eat healthily, take care of your body and donִ over tire yourself.

    Make sure you warm up, stretch properly and cool down after every run.

    You will know it was all worth it when you cross the line, put the medal round your neck and think about the cash you have raised for that great cause close to your heart.

    Believe it or not you will want to do it again.

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