So, you’ve got a 10k coming up. If there’s one thing you’re looking for before a 10k (unless it’s literally ‘How to run a 10k’) - it’s going to be how to amp up your personal best.
Improving your time for a 10k isn’t as easy as Google might have you believe. Sure, a dedicated training programme will help, but we’re pretty sure you’ve got one of those on the go already (No? Check out our training programme with how to get started - coming soon!).
Instead, we wanted to bring you advice on how to enhance your 10k performance - not just how to run a 10k, but how to run a 10k well.
There’s a couple of things you’ll need to focus on for a truly goal-smashing 10k result, and they don’t just hinge on the basics of getting moving. Crushing your previous personal best might be a bit of a daunting task - but we’re here to help. Our physiotherapists, athletes and compression experts bring you this guide on how you can enhance your 10k performance - with CRX:
Preparation: Glute & Leg Work
There’s a bit of a tendency to focus only on running when people prep for their first 10k. Obviously, the distances you cover play a huge part in your preparation, but strength training is essential to keep muscles energised as long as possible.
Our experts say: “Keeping your glutes and legs strong is the simplest way to make sure your body can keep up with your goals. Strength training like squat and kettlebell swings can build up your body’s endurance potential - especially when it comes to single-leg training like a Bulgarian Split Squat!”.
Don’t underestimate how much your time spent in the gym impacts your body’s strength - and keep it up in the lead-up to the race.
Recovery: Active Recovery
It’s tempting to think recovery means rest - even for some of us who’ve been in the game a long time. In fact, the single best way to recover from training in the build-up to that 10k is by moving in recovery.
We know it sounds contradictory - especially to reluctant runners- but that’s where the science comes in: it’s the time when you’re not training that your muscle fibres are rebuilding. By stretching and even getting going on some light movement, you’re keeping the body flexible and hitting any tight spots.
Recovery determines performance - so don’t think that a heavy gym sesh and an 8K prep run are going to cut it. If you’re not following it up the right way, our experts think you might as well not bother.
Remember what we said about recovery? This is maybe the biggest way you can improve that 10K time: by simply recovering in the right way. Using compression to recover from both training runs and gym workouts can keep you on track to getting that gold.
The science is straightforward: expert compression partners like CRX build their garments on the basis of musculoskeletal science, feedback from elite athletes and physiotherapy professionals. Stimulating the area that’s been working hard with compression socks and compression tights - so your legs, calves, ankles and feet - brings oxygen-rich blood right into those sore spots. This not only tackles fatigue by re-energising the limbs, but it also flushes out that painful lactic acid buildup familiar to all runners.
Cutting down the swelling means cutting down on the pain - restoring mobility and meaning you wake up fresh and ready to tackle the next day’s training sessions. Staying on course with your training programme is the easiest way to make sure you’re gaining, not just maintaining.
Shop CRX Compression for Running here
We hope you’ve enjoyed this guide on how to best enhance your 10K performance. With a few simple adjustments to your routine, whether that’s in preparation, performance or recovery, you’ll be well on track to smash those 10K running goals.
Want to know more about how CRX compression works? Check out our Runner’s Guide here for more info.