Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Warm Up before 10k

  • 07-03-2011 8:16pm
    #1
    pumpit2010
    Registered Users, Registered Users 2 Posts: 27 ✭


    Hi

    Runing my first 10k race in a few weeks.
    Can anyone recommend what type of warm up I should do before a 10k run? stretches/exercises/running.

    Also what foods/fluids should I take on board. Race at 10.30 in morning so what time should I have breakfast (what foods), how much water should I drink that morning and the day before, should I take any energy bars or tablets before the race?

    thanks


Comments

  • #2
    pistol_75
    Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    pumpit2010 wrote: »
    Hi

    Runing my first 10k race in a few weeks.
    Can anyone recommend what type of warm up I should do before a 10k run? stretches/exercises/running.

    Also what foods/fluids should I take on board. Race at 10.30 in morning so what time should I have breakfast (what foods), how much water should I drink that morning and the day before, should I take any energy bars or tablets before the race?

    thanks


    If its your first 10K then you should concentrate on enjoying it. Do a light warm up and stretch. Don't over stretch. Again if the race is 10:30 you should try to have your breakfast at least a couple of hours before hand and only sip some water after that. Not too much either. Porridge and a Banana maybe for breakfast.

    No need for energy bars or tablets before a 10K in my opinion.


  • #3
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Go out for a run this weekend at 10.30, doing everything you plan to do on the morning of your 5k - same clothes, food, drink, whatever.
    You shouldn't need anything out of the ordinary, just a normal healthy breakfast and a pint of water about an hour beforehand (but that's why you do a rehearsal - in case that leaves you hungry, or needing the toilet, or ...)
    There may be water on the course, check with the organizers.

    Do a short run, if possible finishing about 10 minutes before the start, at an easy pace but with some faster bursts. That's your stretching.


  • #4
    ger664
    Registered Users, Registered Users 2 Posts: 2,402 ✭✭✭ger664


    RayCun wrote: »
    Do a short run, if possible finishing about 10 minutes before the start, at an easy pace but with some faster bursts. That's your stretching.

    This.

    So many people risk injury by stretching cold muscles before a race and not stretching them throughly after a race.


  • #5
    Oryx
    Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Dont try to eat lots for breakfast or anything you dont usually eat, I think if it came to it, Id rather run a distance like 10k slightly hungry, than with a tum full of food (or water). If youre used to energy drinks or bars, then fine take a small amount, but if they are new to you I wouldnt bother at all. Personally I dont drink lots before a race cos it means Ill be running for the loo just before the start. :)

    The main thing with a first race is to relax and not go off too hard, by getting caught up in the faster runners in the pack. Give yourself a few minutes to settle in, and dont worry about anyone passing you, run your own race, at your own pace.


Advertisement