In this video and in the following article we will explain how to run 10 km. To help you we have included a table with a training program that lasts 9 weeks and which alternates days with running sessions with days dedicated to rest and recovery.
Here are some tips that apply to each session.
- Start 10 minutes earlier with a quick warm up walk and finish 10 minutes later with a quick cool down walk. This way the legs get used to the distance.
- Integrate running with strengthening exercises to be done at home, at least once a week, which are preparatory to running, to strengthen the legs and core.
- Eating properly with balanced meals based on proteins, carbohydrates and fats.
- Snack in the middle of the day.
- Drink plenty of water from the day before your workout.
- After running, dedicate 10 minutes to stretching.
