There’s nothing more daunting than looking for fitness advice online, especially when you’re training for something like the adidas City Runs Clapham 10k. There’s so much contradicting information out there regarding training and nutrition that many of us are left confused or put off altogether. Whether it’s your first race or you’ve been around the block before, having the right information is vital when you’re preparing for race day.
To help you out, we spoke to adidas ambassador, runner and personal trainer Tashi Skervin-Clarke about her top tips for making it across the finish line. As the saying goes, "Fail to prepare, prepare to fail", so read on for Tashi’s 10k prep advice...
Plan Training Days
"A 10k doesn’t require as much dedication as a marathon," says Tashi, who sets herself a 4-5 week timeframe when training for a 10k. "If you’re not used to running, aim towards 6-8 weeks." Although you might think you have to run a 10k distance every day, that’s not the case. "I always recommend three runs per week, split into a tempo run, a speed run, and a long run."
If you’ve got the time (and energy), she also recommends complementing your runs with a weekly HIIT session. "If you do one workout per week where you’re really pushing yourself, you help build that lactate threshold so that when you’re running that final kilometre, you don’t feel like you’re going to pass out. So definitely get your HIIT training in!"
Takeaway Tip: Run three times a week, and fit in some HIIT where you can.
Relax, Don’t (Over) Do It
Believe it or not, there’s such a thing as overtraining. Tashi tells Refinery29 that it’s a common mistake, so don’t feel guilty about taking rest days. Although it’s a good idea to schedule in a couple of rest days a week, Tashi stresses that it’s important to listen to your body and be flexible. "Make sure your plan can adapt around life, because life can happen. You may be hungover, have the flu or, if you just don’t want to work out, then take the rest day."
Aside from total rest, your muscles also need a healthy dose of stretching in order to recover. "A lot of runners complain about having tight hamstrings because they spend a lot of time running and not enough time stretching," Tashi says. Since most of us spend our days sitting down at our desks, it’s important to prepare our bodies for movement by warming up with some dynamic stretches. "I like to do something called 'The world’s greatest stretch': Come into a high plank, step your right leg outside of your right arm and then stretch your right arm towards the ceiling. Yoga also helps work your muscles through their full range of motion, so I always say to try and get a yoga session in per week."
Takeaway Tip: Don’t feel guilty about taking rest days, and make sure to properly warm up your muscles with dynamic stretches and yoga once a week.
Eat Carbs
What to eat when you’re training is probably the most confusing part, and while a lot of people think they need to lose weight before a race, it shouldn’t be your main goal. "When it comes to running and training we need to make sure we’re fuelling for whatever it is we want our body to do," Tashi explains. She recommends a bowl of porridge and a banana for breakfast, and plenty of starchy simple carbs (like white rice) post-workout.
But what about protein? "Of course always get your protein in. It doesn’t have to be a protein shake, it can be a chicken breast or tofu. I feel like we really overcomplicate things and people just need to go back to basics and eat the food that they like. Be mindful and make sure that your body’s got enough fuel and enough of the good stuff for you to perform."
Takeaway Tip: There’s no need for fancy protein shakes or supplements, just try and eat mindfully.
Dress To Impress
Extremely stylish workout gear is great for the ‘gram, but aside from looking the part, your clothes need to fit right. "You want something that you’re comfortable in, so make sure you run in your clothes before. You need to know if the leggings fall down, if the fabric keeps away moisture, and make sure it’s appropriate for the weather." The right trainers are just as important, and Tashi recommends the adidas SolarBOOST: "I like to feel bouncy on my feet but this shoe is also really supportive, which is what you need for a 10k."
Takeaway Tip: Road test your race day clothes by training in them beforehand.
Make It A Fun Run
Once you’ve got your training schedule, nutrition and outfits all figured out, the last thing you need is… motivation. Tashi shares her final tip with us: "Listen to a playlist that reminds you of a fun time like a holiday or a night out with your friends. I plan my playlist way in advance so I know I have certain songs to call on if I’m struggling and I need that final push." Turn up the volume and tune out the world.
On the day of your 10k, if you find yourself needing an extra push, the crowds will see you to the finish line. "The adidas City Runs have amazing crowds. Just when you’re thinking 'I can’t do this, all my training has gone out the window', someone calls out your name and says 'Keep going!'"
Takeaway tip: To stay motivated, listen to music, add variety to your workouts and involve your mates.
Now that you’ve got all the info, why not put it to the test at the next adidas City Run.
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