{"id":1188,"date":"2022-11-03T13:05:15","date_gmt":"2022-11-03T10:05:15","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1188"},"modified":"2022-12-23T14:14:10","modified_gmt":"2022-12-23T11:14:10","slug":"5-reasons-to-run-a-10k","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/5-reasons-to-run-a-10k\/","title":{"rendered":"5 Reasons to Run a 10K"},"content":{"rendered":"\n

ccording to Meteor.Run, 22.8% of runners<\/a> 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.<\/p>\n\n\n\n

If you\u2019re still hesitant about whether or not to test yourself with this distance, we\u2019ve put together 5 reasons why it\u2019s worth it. In addition, we have some suggestions for your 10K training plan. So, ready, steady, go!<\/p>\n\n\n\n

1. You\u2019ll Get the \u201cI Can\u201d Feeling<\/h2>\n\n\n\n

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. <\/p>\n\n\n\n

The explanation is quite simple – it\u2019s 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.<\/p>\n\n\n\n

2. Your Heart Will Thank You<\/h2>\n\n\n\n

The study \u201cLeisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk\u201d showed that running positively affects the human body. Among the 55,137  research participants<\/a>, approximately 24% were runners. Compared to non-runners, they had from 30% to 45% lower risk of dying from cardiovascular diseases.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

However, it\u2019s 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<\/a>, athletes\u2019 heart rate can rise to 180-200 beats per minute during exercise.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

3. You\u2019ll Find Your Distance<\/h2>\n\n\n\n

In running, each person finds their \u201cfavorite\u201d and comfortable distance. <\/p>\n\n\n\n

Some runners like the 5K because it\u2019s 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.<\/p>\n\n\n\n

Without trying, you will not understand what distance works for you. Maybe it\u2019s 10K.<\/p>\n\n\n\n

4. You Can Diversify Your Workouts<\/h2>\n\n\n\n

Wondering how long a 10K run is? The average time for a 10K<\/a> 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.<\/p>\n\n\n\n

So if you\u2019re bored with your traditional gym program and want to add something new to your workouts, a 10K run is a great alternative.<\/p>\n\n\n\n

In addition, most runners burn between 600 and 800 calories<\/a> per 10K. Thus, you can consider running for weight loss. <\/p>\n\n\n\n

5. It Will Make You Happier<\/h2>\n\n\n\n

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<\/a>. So by choosing to run a 10K, you will definitely enjoy the happy vibe.<\/p>\n\n\n\n

Another study, Effects of Perceived Fitness Level of Exercise Partner on Intensity of Exertion, found that the healthy actions of other people<\/a> impact us and draw us in. Therefore, running a 10K in the company of friends and like-minded people will make you even happier.<\/p>\n\n\n\n

10K Training Plan: Beginner Level<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

A 10K or 5K to 10K training plan should include:<\/p>\n\n\n\n

  • anaerobic training with tempo running (20-30 minutes of running at your top speed with a few minutes break jogging);<\/li>
  • 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;<\/li>
  • long runs with a distance according to your physical fitness.<\/li><\/ul>\n\n\n\n

    And if you are wondering how to boost your immune system quickly while preparing for a long run, don\u2019t forget one simple rule: stay hydrated, maintain a healthy diet, and get plenty of sleep. <\/p>\n\n\n\n

    This plan will allow you to gradually prepare for a 10K race without harming your body.  <\/p>\n\n\n\n

    Wrap Up<\/h2>\n\n\n\n

    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.<\/p>\n\n\n\n

    But remember, 10K runners are considered long-distance runners, so having a proper running training program is indispensable.  <\/p>\n","protected":false},"excerpt":{"rendered":"

    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\u2019re still hesitant about whether or not to test yourself with this distance, we\u2019ve put together 5 reasons […]<\/p>\n","protected":false},"author":4,"featured_media":1189,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"yoast_head":"\n5 Reasons to Run a 10K - RUNZY<\/title>\n<meta name=\"description\" content=\"ccording to Meteor.Run, 22.8% of runners who complete a 10K return to run the same distance next year. 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The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. 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