Help needed - running my first race

abzo said:
HI all you runners

This Saturday i'll be running my first race - 10KM.

Firstly i'm not at all fit, not been going to gym or exercising. So I need some tips from you on how to prepare for this race. I only have 2 days! Secondly i'm a sprinter so not sure how to run longer distances.

Also what to eat the night before and the morning of the race. Any other tips welcome.

Thanks!
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I don't think its a great idea to jump straight in to a 10km race without training first... I think that if you want to run then start training and enter a later run when you have gotten your fitness levels up.

If you want to see how hard its going to be, hop on a treadmill and set the speed at 8 - 10 km/h at a 2% gradient. If you feel like you are dying after 1 or 2 or 3 km, then you know you will be in trouble with 10km :)
 
5km is easily do-able when unfit. 10km...not so much.

Carry energy bars & water preferable w/ isotonic mix added. Short-ish strides, even pace. ipod...IF its allowed (often its not). DCS is spot on w/ the street light approach.

And bring sunscreen.
 
you should be able walk the 10 if u are reasonably fit. try to walk as much as u can. most 10 k races have 90 min cutoff, so pace yourself at less than 9 mins per km .
Good luck.

Sent from my GT-I9000 using MyBroadband Android App
 
mak2000 said:
you should be able walk the 10 if u are reasonably fit. try to walk as much as u can. most 10 k races have 90 min cutoff, so pace yourself at less than 9 mins per km .
Good luck.

Sent from my GT-I9000 using MyBroadband Android App
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Thanks, race is over though. I did the 5km. Will go for a 10km next time.
 
tau1z said:
how accurate is your timing. For someone who is not fit etc that is almost unbelievable
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Well the race started at 6:35am and i finished at 7am.

I'm not entirely unfit, I play tennis once a week (doubles so I don't really run much). But I don't do any other activities which is why I consider myself to be unfit.

I've always been a pretty decent sprinter though.
 
HavocXphere said:
Its 12km/h which is a fairly fast jog. For reference fastest recorded speed (100m) is just under 45km/h.
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I could've probably shaved a minute off if I didn't have to stop twice to tie my shoelaces.

Also, do they usually give you coca-cola during a race or was that just advertising? Was shocked to grab a cup expecting water only to find it's coke.
 
abzo said:
Also, do they usually give you coca-cola during a race or was that just advertising? Was shocked to grab a cup expecting water only to find it's coke.
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Coke is standard fare at any race ... probably the quickest glucose level boost on the planet.
[oh and congrats on the sub-30 5kay. Run that same pace for 90 clicks and you've got yourself a Bill Rowan medal at the Comrades :) )
 
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thanks :) Going to do another 5km on 15 October. Will train a bit for that one. I'm just worried about doing cardio because i'm starting gym today (to build muscle) and have been warned that cardio can be counterproductive.

Hoping to do the next 5km in 20-25mins. Reading online I see an intermediate can do it in 15-20 mins :wtf: Just need a decent pair of running shoes now.
 
So much inspiration :)

I started training for a 10km in 12 weeks. ... Now I have flu :(
 
How long should I wait after starting antibiotics for bronchitis before I start training again?
 
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