With this running schedule you'll be able to run 10k in no time
Are you to telling your friends for months that you should start running again? Well, the time to begin just arrived. We hand you a schedule and other useful tips to run 10 kilometers in no time. Let's go!
Most of your workout starts in the kitchen
You shouldn't be reading this blog if you want to get a handful of tips on how to lose weight. But to be honest, it's a lot easier to run when you're eating healthy. Running requires a lot of energy from your body! Eat a varied meal the evening before you go running and eat a light meal that contains carbohydrates just before you go running. You don't want to get hungry while running. After the training it's important that you get a good mix of carbohydrates and protiens to feed your muscles and start your recovery period. These are products like oatmeal, quark, vegetables & fruit. No, not those delicious snacks from the pantry!
After your run, you may treat yourself with something tasty of course, but try to do this moderately. Protein and carbohydrates are the most important thing. Because the better and faster you recover, the earlier you can start your next training!
Restore after running
To fasten your recovery proces, you wear STOX Recovery Socks. These improve the disposal of blood and fluid, which speeds up the recovery period of injuries such as tibia irritation and Calf and Achilles tendon problems. When you wear STOX after running you'll have less stiff and tired legs the next day and you'll be fit enough for a (recovery) training.
Anyway, we are already talking about recovering while you first should run and put your muscles to work. Running 10k within 10 weeks. That's what you're going to do!
Running schedule for beginners
Week 1: Mon 10 min jogging, Wednesday 10 min jogging, Weekend 3 km running
Week 2: Mon 10 min jogging, Wednesday 10 min jogging, Weekend 4 km running
Week 3: Mon 20 min jogging, Wednesday 20 min jogging, Weekend 5 km running
Week 4: Mon 4 km, Wed 5 km, Weekend 6 km
Week 5: Mon 4 km, Wed 5 km, Weekend 7 km
Week 6: Mon 5 km, Wed 5 km, Weekend 8 km
Week 7: Mon 5 km, Wed 5 km, Weekend 9 km
Week 8: Mon 7 km, Wed 7 km, Weekend 10 km
Week 9: Mon 7 km, Wed 7 km, Weekend 11 km
Week 10: Mon 7 km, Wed 8, Weekend 12 km
* Running doesn't mean giving 100%, but more like giving 80% of your max capacity. Do you have a heart rate monitor? 220 - your age = your maximum heart rate (here you extract 20% off).
STOX Running Socks
Do you want to give your run a boost and get everything out that's in there? STOX can help you with that. STOX helps pushing the blood and fluid in your legs in an upward direction. What that means? By the force of gravity the blood and fluid in the legs sinks to the ankles, which can cause tired or even painful legs. STOX helps with the medically supported compression. This makes the blood circulation optimal again and it can even prevent injuries. STOX create a shock-absorbing effect, which ensures that the damage to the muscle tissue is reduced to a minimum.
Stretching is good for you. This is true and false. Stretching with cold muscles is in fact bad! By stretching you can estimate the current fitness of your muscles. This allows you to adjust your planned training. In addition, your muscles become shorter during walking and it can give a nice feeling if you stretch them a bit after running. Does stretching prevent injuries? No, that's a myth. The stiffness and elasticity of your muscles is genetically determined. One is simply stiffer than the other.
Have fun running your first 10 kilometers!
STOX // FIT TO RUNView the full collection
How to recover faster after an exhausting workout
How to prepare for a running event with warm weather
Facts and fables about stretching
How to lose weight with running
What can you do about swollen ankles during and after a flight
Workout everyday or also plan rest days?