a little bit of info needed please

magpie30

im doing a 10k run on 9th sept, at the min im doing it on a treadmill at an incline of 3 and im doing it in 64 mins running mostly at 10k and dropping to 8k for a rest when needed and when i can i hit 12 k for a min or two.im wondering if i should drink lucozade sport or just water or is there any thing that i can drink to keep me going im totaly new to all this and would like to get home in under an hour if possabile ,what about carb loading where i eat no carbs for a week and the day before the run i eat all carbs would this give me sustained energy? so if you know of any links where i can get some tips that would be great 4 months ago a stair climb made me breatless henc the reason to change and train hard

hunnymonster

Is that 3% or some other measurement on the incline?


If you are otherwise well fed you should not need to take on calories duing a 1 hour sesssion. The conventional advice is to start considering nutrition for anything lasting longer than 90 minutes.


What it the limiting factor when you go from 10 to 9 kph? Is it your breathing, legs, .....?

quozl

You don't need (and I doubt they'd help?) energy drinks or carb loading for a 10k run. You may not feel like it, but you've enough stored energy to run 3 times that distance without them.

Check out http://www.hillrunner.com/training/tmillchart.php

If that's in any way accurate then running 10k in 64 minutes on a 3% incline is already better than running 10k in 60 minutes on the flat. I'd believe it myself, 3% incline over an hour isn't negligible.

Plus if the motivation of a race doesn't knock 6% off your training runs time then I'd be amazed!

If you want a decent, beginner orientated running site, then check out http://www.coolrunning.com
There's some basic training advice, but the forums are full of helpful souls.

magpie30

im now up to 4% incline doing ten k but in the same time of 64 mins and wondering should i keep up waight training on my upper body, would like to do a mini marathon when im fit enough.