Getting Better: Up to 10K

Runners at 2010 Toronto Women's 10K. (Adrienne Stewart)

Now that you can run 5K, it's time to take your running to the next level.

Start by pledging to Run 10K by taking the challenge and join the Live Right Now running community.

Cory Freedman, founder of the Toronto Women's Run Series, says whether it is to run a longer distance (maybe an 8K or 10K) or to improve your performance, running gets easier the more you work at it. 
 
Freedman has these tips:

1. Take It Slow: building endurance should be done gradually to reduce the risk of injury and increase your risk of enjoyment!

2. Invest in New Gear: be sure you have clothing that suits the weather. As you run your body will heat up by at least 10 degrees. In warmer months, look for comfortable, light weight technical clothing that will wick sweat away from your body. A second pair of running shoes will help extend their life of both sets.

3. Stay Hydrated: as you start to run longer distances, especially in warmer months, your body will lose salt as well as water. Replenish by using a electrolyte replacement as part of your fluids. 

4. Eat Well: incorporate nutrition products into your training runs. Gels, blocks and chews are all good choices. You'll have to try a few to see which ones feel best for you.

5. Before and After: in order to prevent injuries it is important to start your runs at a slow pace and allow your body to warm up for 5-10 minutes. Don't forget post-workout stretches to keep you loose and ready for another day of training.

Click on this link for an eight week 10K training program from Toronto Women's Run Series. If your goal is to complete an 8K race, simply make your long runs a maximum of 10K.

"Running will teach you more about yourself then you might think," encourages Cory Freedman, Race Director and Founder of Toronto Women's Run Series. 

Go set a new pace and run further then you ever thought you could! 

Looking for more? Train for a Marathon! Looking for less? Learn How to Run!

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