10 tips for running a 10k as the Sunderland Running Festival 2019 approaches

Thousands of runners are getting ready to take part in the various events at this year's Run Sunderland Festival.

Friday, 10th May 2019, 1:12 pm
Sunderland 10k tips

Here University of Sunderland Senior Lecturer in Biomechanics and Performance Analysis, Dr Bob Hogg, who is also a triathlon coach, gives his top tips for 10k runners on making it through Sunday in winning style. Read more about the events here.

Every good runner should "taper" - run less and rest more - during the last 48 hours before a race. In the last few days it is the rest rather than the work that will make you strong.
Hydration remains hugely important on the day, so you should aim for between 500-1000ml of fluid per hour. Plan ahead and dont forget to keep the fluid flowing.

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New trainers are a big no-no. Its a classic mistake. Splashing out on some fancy Nikes for the big day only to find your feet are in agony 4k into the run. Be sensible. Use tried and tested kit and avoid blister/chafing problems.
Most runners understand the value of warming up before a race. The warm-up primes your muscles for peak performance. Best to keep mobile during your warm up rather than static stretching
You might not (and probably wont need it) but better safe than sorry. Its especially important for the head, ears, nose and where your shorts ride up and your socks fall down!
Dont be tempted to fling yourself onto the ground after achieving your goal. Stay active. Keep the body moving and stretch as soon as you get space to do so safely.
One cheap option is to wear a bin bag on the start line. It will keep the heat in and it means you dont risk having to dump the expensive Adidas top halfway through the run.
So, youve been training for a while and the frenetic energy at the start of the race could prove irresistible. The gun fires and off you shoot like a rocket into space. Think. Slow down. By 4K in, you might be regretting it.
Don't have a gel or energy drink in the hour before the start of the race, a couple of minutes before you start is ok if you have practiced it in training, otherwise, stick to water.
Human error can creep in and if you're using a GPS tracker, it might not match up to the markers. Dont panic best to be prepared and leave some reserve in the tank.
Enjoy yourself. Its supposed to be fun so make the most of what should be a great day.