Posted on August 26, 2023 by Jenny Cromack
At the time of writing this there are around 8 weeks to go until the Leeds Abbey Dash, if you live in Leeds you’ve probably heard of this annual 10k run. It’s a key event in many runners’ diaries. You may be sat reading this thinking I’d love to do the Abbey Dash, but…..I’ve never run 10k, I’m not fit enough, eeek 8 weeks doesn’t sound like a long time!
It’s time to push those doubts aside, be positive and embrace the challenge. Here are some words of advice to get training for the Abbey Dash!
Start slow & steady and gradually build up
Just because the race is 10k, doesn’t mean you need to be able to run 10k now. Start with what is manageable for you, if this is a run/walk session or starting with 3k and building up then start with what is achievable for you and build up from there. You’ll be pleasantly surprised what you can achieve in 8 weeks!
It’s never too late
We often never get round to doing events like 10ks because we have the perception that we should have started training much sooner, however, 8 weeks is a great amount of time to make a substantial change to your running fitness and speed. Don’t think it’s too late….get signed up and start your training programme today.
“I don’t have time“
Lack of time is always a factor for not exercising when we chat to our personal training clients. So let me ask you, zero times per week or twice per week? Which is better? The latter of course! Would you become faster and build up your fitness with more sessions per week, well yes, but it’s better to be realistic and fit in what you can do. Earlier in the year I wrote a blog about how two of my personal training clients completed the Leeds Marathon just running twice per week, so if you can run a marathon on 2 x runs per week, you can definitely run a 10k!
It’s your race, therefore it’s your training
Whilst places like social media are great for tips about running and getting in shape, they can also put unnecessary pressure on you. Forget what everyone else is doing and focus on your training and how well you are progressing. You only have one person you can genuinely compare yourself against and that is you….and remember progress isn’t always about building up the miles, it can simply be that you have trained today (when ordinarily you would have just stayed in and watched TV!).
Sign up with a friend
Signing up for an event with a friend can be a great motivator. You may choose to train together, or have weekly check-ins with each other about how your training is going, either way you’ll keep each other motivated and focused.
Make sure your trainers are in good nick
Running in badly fitting or old trainers will cause injury especially if you are stepping up your training load. You should change your running shoes around every 500 miles; if you need to buy a new pair of trainers and don’t know what type of runner you are then we would recommend visiting a running shop to have your gait analysed so you know you are running in the right pair. And talking of kit….if you’re a woman, please make sure you look after your boobs and wear a good sports bra!
One final thing to mention is that whilst the Abbey Dash is often billed as a flat and fast course, it is also an amazing run for beginners or those 10k first-timers; it has a great atmosphere and great spectator support. What are you waiting for? Get signed up!