5k and 10k: From Start to FinishEveryone knows someone who has recently taken part in a 5k or 10k charity run, and jogging and running are as popular as ever. This accessible book is designed for those novice runners who plan to take part in a 5k or 10k race - whether running, jogging or even walking the course. In partnership with Cancer Research UK, whose annual 'Race for Life' and Run '10k' events have become incredibly popular, it contains a wealth of vital information. From the basics like starting training and what to wear, to staying motivated and what to do on race day, it offers friendly guidance to help novice runners prepare for their race and enjoy themselves in the process. Graeme has planned flexible training plans to suit all levels of fitness and commitment as well as giving advice on avoiding injuries. This is a book for every runner: those taking part in one of the hundreds of different charity events each year; people hoping to improve their health or reduce their waistline; and those who simply want to get round a course in one piece. Whatever the reader wants from their race, this book will set them on the road to success. |
Contents
1 First things first | 1 |
2 Dress to impress | 9 |
3 Run to the beat | 19 |
4 Preparing for training | 29 |
5 Let the fun begin | 37 |
6 Go Select your training timetable | 45 |
7 Stretching to prevent injuries | 57 |
8 Exercises to prevent injuries | 75 |
9 Gofaster fuel | 89 |
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Common terms and phrases
10k events 10k race 10k running Achilles tendonitis advice avoid ball blood body breathe bum muscles Bupa bursts calcium calf muscles calories CANCER RESEARCH UK cent challenge choose cross-train Rest diet easy effective energy essential exercise experience Expert corner extra fast feel feet gentle give glucosamine going half marathon hamstring hard heart rate monitor hip flexors hydrated important incredibly intensity Interval runs jogging joints keep kilometres knee leg muscles look maximum heart rate metabolic minutes nutrition pace pain pelvis perform piriformis power walking race day Rest/30 min Rest/30 min walk runners running event running gait running shoes shin splints slowly sports drinks squat stitch supplements sure TESCO thigh thing tips trainers training plans training regime training run training sessions trans fats treadmill unsaturated fats vitamins warm wearing weeks of training