ccording to Meteor.Run, 22.8% of runners who complete a 10K return to run the same distance next year. It means that although a 10K is undoubtedly a challenge, the feeling of victory keeps runners coming back.
If you’re still hesitant about whether or not to test yourself with this distance, we’ve put together 5 reasons why it’s worth it. In addition, we have some suggestions for your 10K training plan. So, ready, steady, go!
1. You’ll Get the “I Can” Feeling
10K is a pretty popular distance to run. In the Wings for Life World Run, with a moving finish line, everyone can choose their final goal. However, one of the distances that participants most often strive for is 10K.
The explanation is quite simple – it’s the optimal distance for both beginners and those practicing a marathon training program. In addition, once you reach the finish line, you realize that you can accomplish what you previously thought was super difficult or even impossible. This experience can become a real inspiration and motivation.
2. Your Heart Will Thank You
The study “Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk” showed that running positively affects the human body. Among the 55,137 research participants, approximately 24% were runners. Compared to non-runners, they had from 30% to 45% lower risk of dying from cardiovascular diseases.
Cardio exercises and running increase the heart rate. Thus, the tissues are saturated with oxygen, positively affecting the cardiovascular system, strengthening the walls of the blood vessels, and stabilizing blood pressure.
However, it’s essential to keep your heart rate comfortable for you. For example, most runners between the ages of 20 and 45 train at 100 to 160 beats per minute. While according to HealthLine, athletes’ heart rate can rise to 180-200 beats per minute during exercise.
In general, long runs for up to 51 minutes, 1 to 2 times a week, at speeds up to 10 km/h (a bit more than 6 miles per hour) are enough to reduce the mortality rate among runners. Therefore, systematic 10K runs can prolong your life.
3. You’ll Find Your Distance
In running, each person finds their “favorite” and comfortable distance.
Some runners like the 5K because it’s short and you can recover very quickly. Others prefer 10K for its intensity. Others yet choose the half marathon for endurance running. However, it requires much preparation to run fast and keep a high speed for a long time.
Without trying, you will not understand what distance works for you. Maybe it’s 10K.
4. You Can Diversify Your Workouts
Wondering how long a 10K run is? The average time for a 10K is about the same as the standard training time in the gym – around 1 hour, although the duration directly depends on your speed and your fitness level.
So if you’re bored with your traditional gym program and want to add something new to your workouts, a 10K run is a great alternative.
In addition, most runners burn between 600 and 800 calories per 10K. Thus, you can consider running for weight loss.
5. It Will Make You Happier
Several studies prove that exercising makes us happier. The research study, Release of Endomorphin Hormone and Its Effects on Our Body and Moods, states that endorphins (the happiness hormones) are released after 30 minutes of exercise. So by choosing to run a 10K, you will definitely enjoy the happy vibe.
Another study, Effects of Perceived Fitness Level of Exercise Partner on Intensity of Exertion, found that the healthy actions of other people impact us and draw us in. Therefore, running a 10K in the company of friends and like-minded people will make you even happier.
10K Training Plan: Beginner Level
If you are considering a 10K, you need to prepare well. Training for such a race should combine different approaches to improve your speed and endurance. Use long runs to challenge yourself, speed runs to fuel your enthusiasm, and recovery runs to make yourself stronger.
A 10K or 5K to 10K training plan should include:
- anaerobic training with tempo running (20-30 minutes of running at your top speed with a few minutes break jogging);
- maximal-oxygen-consumption (VO2 max) workouts, for instance, 3 x 1600m with 2-minute jogging breaks or 4 x 2000m with 90-second jogging breaks;
- long runs with a distance according to your physical fitness.
And if you are wondering how to boost your immune system quickly while preparing for a long run, don’t forget one simple rule: stay hydrated, maintain a healthy diet, and get plenty of sleep.
This plan will allow you to gradually prepare for a 10K race without harming your body.
Wrap Up
No one but you can decide whether to run a 10K. But we hope the reasons to say yes described above have shown you that such an initiative can bring positive results for your physical and mental health.
But remember, 10K runners are considered long-distance runners, so having a proper running training program is indispensable.
