After 10K, runners will generally take three to six days off high-intensity training. The rest period does not mean to halt all running or exercise, but a break from speedwork and high-intensity training. Rest days can include easy runs, swimming, biking and even lifting weights at the gym at an easy intensity level.
Any time you run, especially in high-intensity races like a 10k, you will break down some muscle tissue. That's the reason your muscles feel sore after a hard workout. Proteins are made up of amino acids, organic compounds essential in repairing muscle damage and promoting the growth of new muscle tissue.
The muscle tears, rebuilding process, and inflammation creates that soreness and stiffness DOMS is recognized for. “The soreness peaks anywhere from 24 to 48 hours after the initial stress, so it's common for runners to feel fine the next morning and think they're all good and recovered,” Smith says.
Try drinking chocolate milk as it gives you lot of energy which will help recover from an intense workout. Also consume some protein rich foods as it will help in muscle recovery and building. Lastly, rest is important as well because your body will recover when you are resting.
It isn't easy to determine a precise average time it takes to run a 10k among all runners and walkers that complete the distance worldwide. However, we've run some calculations, and an average finishing time for an athlete running (as opposed to walking) a 10k is between 45 and 55 minutes.
It's normal to be tired after a long run. You've expended a lot of energy and put physical demands on your body. You are likely to want to take it easy the rest of the day, go to bed early, or even fit in an afternoon nap. The next day is a time for light activity and recovery.
Running long distance and jogging will most likely chip away at the muscle if you go overboard and the overall caloric intake is not matched. Just visualise the body of a marathon runner and that should speak for itself.
Slow, less athletic runners or beginners will generally have a 10km run time over 1h15. Athletic people or those with a little more training should aim for an average 10k time of between 45 min and 1h15. Trained and experienced athletes will go for times under 45 min.
Feeling nauseous after a run can be frustrating, but it's usually not a big concern. Even experienced runners deal with upset stomachs from time to time. Things like not drinking enough water, not eating well, breathing weirdly, pushing yourself too hard, or feeling stressed can make it more likely to happen.
A 10k is considered an achievable distance for most individuals, even those who are new to running. By following a proper training plan and being consistent with practice, anyone can successfully cross the finish line of a 10k race.
Healthy foods provide recovery nutrition to help replenish glycogen stores lost from the body during running. Foods that give runners energy include complex carbohydrates like whole grains, fruits, vegetables, and lean proteins. These provide post-run refuelling and aid in muscle recovery.
For a beginner, you want to be able to run at least five miles before your 10K race. More experienced runners will likely run more than 6.2 miles in their training. Intermediate runners will complete long runs of 7-10 miles. Advanced runners will complete long runs of 10-14 miles to optimize their endurance.
The answer is yes. Running three times a week can help you achieve weight loss, especially if you're consistent and committed to your workouts. It is an effective form of exercise that can help burn calories and improve your overall physical fitness levels.
Spreading out your total distance over the course of a week decreases injury risk and allows your body to stay adapted to the impact forces. In addition, you should never do harder efforts two days in a row unless you are an experienced runner working from a smart plan.
As a very general rule, a good time for a 10K is considered to be anything less than 50 minutes. But this comes with a big caveat - since everyone's age, gender, experience, genetics (and even things like the weather) come into play here. So, a 'good' 10K time for one person would be very different to someone else's.
As a very general rule of thumb, an average-sized runner burns 100 calories per mile ran – or 60 calories per kilometre ran – which means a four-mile run would burn approximately 400 calories, or to burn 600 calories you should aim to run 10km.
It's about an hour running, and any exercise taken for that long without a break is not nothing. The fact that that only 27% of people can run (or will train enough to run) a 10k proves it.
One study found that regular aerobic exercises, such as walking, reduced belly fat and helped people manage obesity. Walking and running help burn calories in the body, but they also help reduce belly fat, depending on the intensity of the exercise.
Speed intervals workouts can help build muscle size, and running hills adds resistance and makes your muscles stronger, too. Long endurance runs, however, may not be as effective when it comes to building leg muscle size.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
If you weren't racing your event, taking fewer recovery days is fine. For example, if you were racing a 10k, you should take six days' recovery, but if your run effort wasn't all-out, such as running at a marathon pace or moderately as a fun run, then taking between 2 and 6 days is fine.
'The most common explanation for runner's stomach is to do with the physical jostling of the intestines,' says Bean. 'Running is high impact. Generally, people are okay for an hour or so, but between 60 and 90 minutes, all of that shaking of the intestinal tract can make you feel nauseous.