The Crescent City Classic 10K is a New Orleans tradition. It attracts a huge crowd of runners and spectators every year, and, like other races, it can be a fun way to add purpose and motivation to your cardio. With an April 8 event date this year, the race is only 6 weeks out, so now’s the time to start a training plan. Combining resistance training at BXF with a 10k training plan can be a great way to feel good after Mardi Gras, challenge your body, and get ready for the summer with a well-rounded fitness regimen.
Is running a 10K for you?
If you’ve never gone out on a jog before, but you want to start running, start slow with a 5K as your first goal.Then build up to the 10K distance. If you are dealing with hip, knee, ankle, or foot injuries, there are low-impact cardio options that are better suited to injury recovery. And as with any new exercise program, it’s always a good idea to consult with a medical professional to ensure you don’t have any underlying conditions that could cause a problem.
If you’re already actively doing cardio 3 days a week, are in good health, and injury-free, and want more of a challenge, set your sights on the 10K. For those already into running, a 10K makes a great follow-up to a 5K or a tune-up race during half-marathon training.
Here’s some tips to help make 10K training work for you:
Pick a training plan that fits your fitness level. There are a lot of professionally produced plans out there, such as Hal Higdon’s Novice 10K program. Plans range in intensity depending on your current level of running experience and your goal for the race. If you are new to running, stick with a plan designed for beginners. Generally, you should be able to comfortably run 2–3 miles 3x a week before you start training.
Get adequate nutrition. If you’re increasing your cardio considerably, your calorie expenditure may be increasing. If you under-fuel, your body won’t be able to make beneficial adaptations as easily and you can be more prone to injury. Note, though, that if you are replacing other forms of exercise with running, you may not need to adjust your caloric intake.
Wear the right shoes. The right shoes are shoes made for running that are comfortable on your feet. Get fitted at a running store if you don’t know where to start. Just avoid going out for mile after mile in five year old shoes you’ve worn into the ground. The insole material in tennis shoes wears down meaning, over time, it stops providing adequate impact absorption.
Set a goal that works for you. If your ultimate goal is to improve overall health or transform your body, you’ll want to keep your focus on strength training. Keep your race training light and set an easy goal for yourself. It’s OK to have a goal to just finish. Preparing for a race is an amazing way to add some interest to your cardio session.
Don’t drop your weight training. Even if you are focusing seriously on your race performance, weight training can play an important role in strengthening the muscles in the posterior chain (glutes, hamstrings, calves) to make you a more powerful runner. It also helps build stabilizing muscles that reduce knee pain and injury risk.
No matter your fitness and health goals, combining weight training with moderate-intensity cardiovascular training a few times a week will help create a fitter, healthier you. If you want help with the creation of a fitness plan tailored to your goals, Body By Ford has the best and most dedicated trainers in the city to help you get rolling in your fitness journey. Sign up for a consultation today to get started!
