Exercise

7 Tips To Go From Couch To 10K

7 Tips To Go From Couch To 10K

Ten kilometers, or a little over six miles, is a milestone plenty of us set out to reach at some point. It’s challenging, without a doubt, but the 5K’s big brother is completely achievable, providing you’re willing to put in the work.

There’s no secret, either, just hard work and dedication. MyVitamins have set out a few top tips for getting yourself from couch to 10K in just a couple of months. Check out the products listed alongside the tips to keep yourself fit and healthy throughout your training.

Tip 1: Fix your diet and other bad habits
If you’re a smoker, consider this the ripest opportunity to quit. For your body to perform at its best, you’ll need to be smoke­free and fuelled with foods to help you energise and recover.

Eat more:
Complex carbs (sweet potatoes, brown rice, etc.)
Vegetables and fiber
Fruits and nuts

Eat less:
Refined sugar
Processed foods and carbs (white bread, cakes, cookies)

Try: Aduna Baobab Raw Energy

Tip 2: Start running
There’s no substitute for hard work. If the goal is to run 10K, then start running as soon as possible. Start with 1K — even if you have to take it super slow, most people can manage a kilometer. Run every other day, and ramp it up accordingly.

Tip 3: Listen to your body
There’s a big difference between pain and discomfort. If pain is preventing you from moving, then rest. If you feel as though you could do more, proceed with caution.

Try: MyVitamins Complete Focus

Tip 4: Stretch and mobilise
One of the biggest mistakes both beginners and experienced runners make, is not mobilising. We don’t mean a few stretches right before the run, we mean at least 20 minutes outside of your run time, dedicated to giving your muscles and joints the attention they need. If you don’t take care of them, you’ll injure yourself, plain and simple. Buy a foam roller, and be sure to make time every day to roll out your muscles — they need it.

Try: MyVitamins Omega­3 for healthy joints.

Tip 5: Don’t walk
Whether you think so or not, you’re capable of going for longer than you think. When you feel like you need to walk during your run, don’t, just slow your pace but keep moving.

Tip 6: Enter a 5K
Enter a 5K run for charity, or simply set a course for yourself, but make it official. Announce it on social media, and hold yourself to account for completing it.

Tip 7: Bring a friend
If you’re a lone wolf, and love running with your music, right on. But, if you need some support, get a friend involved, and take on the 5K and the eventual 10K together.

Have fun, guys, and the best of luck from everyone at MyVitamins.

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Amanda Ashman

Amanda Ashman

Writer and expert


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