How To Train For A 10K Run >> With Running Pace Chart

How To Train For A 10K Run >> With Running Pace Chart


 

A 10K race is one of the harder races on your body. Typical times for non-professional runners range from 30 to 60 minutes and are close to your individual anaerobic threshold, or the pace at which you can run for 60 minutes without a loss in performance.

Since you will be putting a lot of stress on your body by running at the limit of your capabilities, it can be helpful to know what running pace you can sustain for 10K.

New to longer runs?

Preparing for a 10K doesn’t need to be hard or take a long time. In fact, it’s possible to prepare for it in as little as two weeks! Get all the info in our article >> How to Prepare for a 10K Run <<.

.

Running at the Limit of Your Capabilities? A Lactate Test Helps

One way of determining this limit is to do a lactate test in a lab. This not only defines your training zones but also includes a sports medical exam. Unfortunately, the values achieved on the treadmill don’t always transfer to running outdoors. Plus, the test – if performed regularly – is rather expensive.

All you need to estimate your individual anaerobic threshold is a stopwatch, a flat place to run, and some motivation.

Here’s How to Estimate Your Anaerobic Threshold:

  • Warm up for 10 to 15 minutes. Start slow and finish at a faster pace.
  • Begin jogging in 5 X 100-m strides –  jog back to where you started as a break between strides.
  • Graduate by running 1,000 meters as fast as possible and jot down the time. This step should get your body up to speed and your legs ready to run fast.
  • Rest for 10 minutes but don’t stand or sit while you wait. Move around and stay loose.
  • Now it’s time to run 5,000 meters as fast as you can – and don’t forget to jot down the time.
  • Finally, jog for 10 minutes to cool down. Depending on the weather and the ground, you can also run barefoot on the grass for five minutes.

Good to know:

If you divide your 5K time by five, you will find your individual anaerobic threshold pace. And your 10K race pace, too!

Of course, you can also wear a heart rate monitor during the test to determine your working heart rate on that day. But remember that your heart rate can fluctuate significantly for the same activity based on the time of day. Therefore, it should only be used as a training tool when there is no other option for monitoring your performance (e.g., for running hills).

This test does not require much time; you can do it almost anywhere, and it provides you with all the information you need for your next race. But, generally, getting a medical checkup before you start training for a race is a good idea. That way, you can rule out any risk factors. A 10K race – as well as the test described above – is only suitable for healthy runners.

The table below (for download and printing!) shows you that your test results can tell you a lot more than just your 10K pace.

10K Run: Download the Running Pace Chart

Get Helpful Tips and Training Plans to Work on Your Running Performance

Now you know the running pace for your 10K.

But if you want to bring your performance to the next level, you should actively work on it. 

The following blog posts will support you in reaching your fitness goals:

And if you want to go even further, this training plan in the adidas Training app is for you:

“Running Strong”: Did you know that strength training is a great way to take your running performance to the next level, prevent injuries, and add variety to your fitness routine? Get your >> 4-week training in the adidas Training app << today!

***





Source link

Headache During or After Workouts? 4 Common Causes

Headache During or After Workouts? 4 Common Causes


Piercing pain at your temples, a throbbing ache in your forehead – we’ve all suffered the agony of headaches, and there are plenty of causes. Some of us are more likely to get them during or after exercise. 

Good to know:

Headaches are divided into two types: primary and secondary.

  • Primary headaches are triggered by exertion, tension, or not enough sleep.
  • Secondary headaches, however, are a symptom of another more serious underlying condition like high blood pressure, an infection, substance withdrawal, or a stroke. 

In this article, we’ll identify four common causes of headaches that can occur during and after exercise and give you tips for treating and preventing them. We’ll also uncover the truth about whether or not exercise can trigger migraines.

Important:

If you experience headaches that last for days, or if there are more days in a month that you suffer from headaches than without, you should consult a specialist. A medical professional can check to see if you are suffering from primary or secondary headaches, both of which can come from underlying conditions.

Table of contents: 

4 Reasons Why You’re Suffering From Headaches During Or After Workouts

Reason #1: Sustained, Strenuous Exercise

Primary headaches caused by strenuous physical activity are called exertional exercise or exercise headaches. These are described as throbbing, migraine-like pain across the whole head (bilateral headaches) and last between five minutes and 48 hours.(1,2) An extreme exercise headache can also cause vomiting and vision problems. It’s important to take exercise-induced headaches seriously.

Headache prevention

Exertion headaches often develop if you skip your warm-up, your workout is too strenuous, or your body overheats. That can encompass high temperature indoors or outdoors, or when you are at high altitudes, like on a tough hike in the mountains.

One way to prevent exertion headaches is to reduce the intensity of your workouts. These tips for running in the summer can help you cope with the heat and avoid dehydration.

Reason #2: Poor posture

Bad posture, stress, and poor form when you work out can cause tension, which can lead to headaches during or after exercise. Tension headaches are described as a constant ache that is usually felt on both sides of the head.(3)

Headache Prevention

Check your form during workouts and your posture throughout the day. Review these tips on proper running form and be aware of the most common mistakes are made during bodyweight exercises

Try using heat, massage, or doing exercises to relieve neck pain to relax your muscles if you get a headache after workouts.

Reason #3: Dehydration

Whether it’s from exercise or just not drinking enough fluids, dehydration is one of the most common causes of post-exercise headaches.

Avoid dehydration by calculating how much water you should drink each day with our liquid requirement calculator:

Headache prevention

Make sure you are drinking enough throughout the day. To add variety, you can include special sports drinks that keep you hydrated and provide your body with important micronutrients. 

Reason #4: Low blood sugar

Headaches after exercise are bad enough, but if you also feel weak, shaky, dizzy, or even nauseous, you may be experiencing the symptoms of low blood sugar and depleted energy stores. Always ensure that your body has enough energy to work out.

Headache prevention

If you notice the symptoms listed above when you’re exercising, you should take a break. You can refill your energy and increase your blood sugar by eating more carbohydrates

There are also a few foods that can trigger headaches and migraines or make them worse – usually in combination with other causes. Avoid these potential headache triggers(4)

  • alcohol (especially wine or beer) 
  • chocolate
  • caffeine
  • aged cheese
  • foods high in
    • monosodium glutamate
    • artificial sweeteners
    • and preservatives like nitrates or nitrites 

Can exercise trigger migraines?

Research on the connection between migraines and exercise is not very extensive. However, there are studies that show that migraineurs (people who frequently suffer from migraines) can experience exercise-triggered migraines. It is believed that the exertional headaches and tension headaches mentioned above are more likely to lead to a migraine.(5) If you are at risk of migraines, it is even more important that you prevent the four causes of headaches after exercise. 

The good news:

Studies also show that regular exercise can help prevent migraines or at least reduce the intensity of the pain. This is thanks to the endorphins produced during sports.(6,7)

Takeaway

Before you start working out, make sure you are hydrated and that your energy stores are full. Pay attention to your form and practice good posture while exercising. If you have a bad headache combined with dizziness, nausea, shakiness, and/or vomiting, stop your workout immediately and consult your physician. The same applies if you experience headaches that last several days.

***

 





Source link

Should You Be Working Out While Sick?

Should You Be Working Out While Sick?


During the cold months of the year, your immune system is sometimes weakened, making you more susceptible to sniffles, sore throats, or common colds. 

Normally, this wouldn’t be such a big deal, but what if it happens if you’re in the middle of your running or bodyweight training plan?

See our tips for dealing with  common cold symptoms, recommendations about getting back to training after being sick, and don’t forget to check out our training plan at the end of the article:

Common Cold Symptoms

Before we start: What is the common cold, and what are the symptoms?

The common cold…

Also simply known as a cold, it affects your upper respiratory tract (nose, throat) and is caused by a viral infection. It’s usually harmless and might last for seven to 10 days. Even if you don’t need to worry about a cold, go see a doctor if symptoms don’t get better.(1)

Common cold symptoms can be:

  • Runny nose
  • Congestion
  • Sore throat
  • Coughing
  • Sneezing
  • Headache

Please note:

To be safe and see if you’re really just suffering from a common cold and not COVID-19, take a test before you run outside or train in a gym or public space.

What to Consider When Exercising

Is it a good idea to keep training when being sick? Or is it better to take a break, so you don’t overstress your body or your heart? 

“As so often in life, the truth is in the details. When your body is busy fighting the common cold and speeding your recovery, training wouldn’t do your body any good. While it is true that exercise and sports strengthen your body’s defenses and immune system, this only applies to healthy bodies,” points out running expert Sascha Wingenfeld.

If all you have are the sniffles and no other symptoms, then a bit of exercise can do your body good. But make sure to pay attention to the following points:

  • The effort and intensity of your training session, such as running, should be very low. Keep reminding yourself to follow this rule. Under the circumstances, a fast walk might even be enough.
  • In winter, wear a scarf or a bandana over your mouth to protect yourself from cold air. That way you don’t breathe in the ice-cold air directly.
  • If it is too cold, you should think about doing an indoor sport for a change, working out in a gym or at home.
  • Drink more water than usual to keep your mucous membranes moist.
  • Make sure you get enough rest days. After your training, it is very important to get plenty of recovery time when you are not feeling 100%.
  • Dress warmer and change out of your sweaty clothes and into a dry outfit right after your workout.

Are you fighting flu-like symptoms such as fever or chills, cough, or a sore throat?

Then your immune system is already working full speed on your recovery. “In this case, any additional training would overstress your body,” explains Sascha. You run the risk of being sick longer and maybe even doing permanent damage to your body. Until your fever goes down and you really feel way better, rest is the name of the game

Please consider:

People taking medication often feel better and tend to return to their training schedule sooner. But you need to be careful about this. Often, you are still sick; it’s just that the medication is suppressing your symptoms, making you feel better.

“The more you train while you are sick, the worse your performance will be afterward. Due to the two-fold stress of healing your body and training, your body is overworked, and your performance will continue to decrease,” cautions expert Sascha. 

Treat yourself to a couple of days off instead of continuing to train without thinking. The more you take care of yourself, the faster you will be able to start training again.

5 Tips on How to Get Back to Running and Training After a Cold

Get back on your feet after a common cold:

  1. You should be symptom-free without medication for at least three days and feel 100% fit.
  2. You should take your first training session very easy: Choose a low-intensity run or workout, and short workout periods. Monitor the intensity of your workout using your heart rate.
  3. After the first training session, take another day off to recover. See how your body reacts to starting up again.
  4. Avoid high-intensity training for the same number of days you had to take a break due to illness. If you start training at a high intensity too soon, you can get sick again.
  5. See a sports medicine specialist for a check-up and get their OK before starting to train again.

Exercise After Being Sick: Training Plan to Get Back to Running

If you’ve been out of action for a while and are wondering how to get back into your running training, we’ve put together a 10-day training plan for you on our blog:

Training plan

Looking for more content on running and health issues? You might also be interested in our following articles:





Source link

Running Recovery Tips: Mind & Muscle Recovery

Running Recovery Tips: Mind & Muscle Recovery



Q5. How Do I Recover Well After Running?

An evening of sleep, mental relaxation, and nutrition are usually enough for the recreational athlete to recover. But, there are ways to optimize your recovery time and muscle protein synthesis. Read on!

An evening of sleep, mental relaxation, and nutrition are usually enough for the recreational athlete to recover. But, there are ways to optimize your recovery time and muscle protein synthesis. Read on!

Hydrate

You have to start with hydration. Check your fluid requirements with this simple water intake calculator: 

Refuel

Carbs, protein, and sodium are also important after your workout to boost your recovery. Have a balanced meal of carbohydrates, fats, and protein about one hour after running. 

Supplement*

*Beware: dietary supplements can be dangerous. Therefore, always consult a registered dietician or doctor before taking any.

Magnesium helps to support your system. Your body sweats out magnesium during running. See this blog post for more information about foods containing the mineral: Magnesium for Athletes.

Some supplements are important for recovery after running, including glutamine, branch-chain amino acids (BCAAs), gamma-aminobutyric acid (GABA), creatine, and micronutrients (vitamins and minerals). 

Glutamine and BCAA support the muscle’s ability to sustain exercise and regenerate cells. Creatine gives muscles stable energy. And the neurotransmitter GABA helps if you are suffering from sleep issues

Such dietary aid should only be used if you’re training intensely or have a deficiency. A healthy diet is the key to success and is more important than anything you find at the pharmacy or nutrition shops.

For more help determining if supplements are right for your activity levels, see this blog post: Supplements for Sports Lovers.

Relax

Every runner has their own individual lifestyle. If someone is constantly stressed out, exhausted, sluggish, or restless, it is almost impossible to fully recover. Mental health is as important as your physical health. Everything in life can affect recovery because emotions affect our physical self and vice versa.(2)

There are active ways to support your body. Enjoy a massage, go to the sauna, or take a hot shower. Especially after races, this is a well-deserved way to show self-love.

Conduct a skincare check while showering. Outdoor runners are especially prone to skin spots that can lead to skin cancer. This blog post provides more sun-safe advice: Running in the Sun. For a guide on how to recognize signs of melanoma, visit Spot The Dot.

What is the Best Recovery for Runners?

A study conducted by the University of Essex analyzed a group of recreational runners after a half-marathon. They were given different recovery strategies and measured to see which method worked best. The methods: active recovery, cold water immersion, massage, and passive recovery. The study results:

  • Active recovery participants perceived less muscular and emotional benefits.
  • Participants who used cold-water immersion didn’t perform better in their next run but felt less sore and stressed.
  • Massage reduced muscle soreness the most.
  • Every participant felt fatigued after 24 hours, regardless of their recovery method.
  • In another study by the United States Sports Academy, both passive and active recovery had benefits and downsides.

In conclusion, massage and cold-water immersion are the best runners’ recovery. Since both passive and active recovery has pros and cons, it’s up to you to decide which feels best in your body!

 





Source link