Video:Tips for Approaching Your First 10K

Transcript:Tips for Approaching Your First 10K

When you've begun to run regularly and are in the groove of running a few miles each session, a great way to continue improving your fitness is to sign up for a 10K.

At 6.2 miles, it's not even close to a half-marathon or marathon, but it is a first step for taking on those longer runs if that's your goal, and is an all-around great race length. Here are some tips on prepping for hitting the 10K starting line.

Pick a Race When Approaching Your First 10K

To begin, research where and when a 10K race might be planned for your local area. If you'd like to combine a holiday and a race together, you can also search for 10K races in a city or locale that you find ideal in terms of running conditions and R&R.

Besides searching for keywords that include your city name and 10K, there are websites dedicated to race information including Active.com, RunThePlanet.com, and Race-Calendar.com just to name a few.

Be sure to start your search at least a couple of months in advance to give yourself enough time to train and prepare. Also, think about what time of the year you most enjoy running. While some might actually enjoy sizzling summer runs, others might prefer milder weather. Let this dictate when and where you sign up for your 10K.

Plan a Training Regimen When Approaching Your First 10K

Once you've registered for the race, it's time to start your training regimen. Your first step should be to review your plans and workout schedule with your physician. If you haven't had a physical recently, it's best to make sure your body is up to the task.

Since you might only currently run a few miles each session, you want to make sure you are in good shape to add more miles and a faster pace. Your physician can also review your training plan and help you make any necessary adjustments.

Get Necessary Gear When Approaching Your First 10K

From there, it's onto the next step -- looking the part of a 10K runner. I'm not saying this is a fashion show (though it may be just that for some), rather that you need the right shoes, clothing, and gear to help you perform at your best. While you might look pretty stylish, especially if your shoes happen to be yellow and awesome, you'll also feel more comfortable and prepared.

Shoes are the most important part. Get measured and try on numerous pairs before settling on the running shoes for the race. Comfort, support, and performance are key features. Be sure to plan your clothing around expected weather conditions.

The ideal strategy is short, light and breathable for warmer weather and layered and longer for colder weather. You might also consider a fuel belt for water bottles, sports drinks or gels, and small snacks.

Start Running 8 Weeks Ahead When Approaching Your First 10K

Finally, it's time to get down to your training. In brief, you should plan to start at least eight weeks prior to race day, and start out slowly, then incrementally add miles to your runs and be sure to include days for rest, cross training, interval training and timed runs.

You can learn more about developing your specific training plan at Running.About.com. So get out there, have a blast, and good luck with your race. I'm Jonathon Stewart, with About.com.