RUNNING 10 kilometers is not just a sport, but also a healthy lifestyle that is increasingly popular. In addition to burning calories and improving fitness, long-distance running provides mental benefits, such as reducing stress and increasing self-confidence.
However, to complete a 10K run well, thorough preparation is essential. This article provides a complete guide from experts for those of you who want to start a 10K running adventure.
Training preparation
Race Director of Amartha 10X Run, Satrio Guardian, suggests, “If you are not used to running, start by walking. Routinely walk in the morning or evening, then gradually combine it with running. Consistency is key. If you don’t have a place to practice, join a running community or meet a coach for support. Don’t push yourself too fast, or you’ll get injured.”
Amartha 10X Run, which will be held on September 15, 2024 at Plaza Timur Gelora Bung Karno, Jakarta, carries the theme “Push Your Limit”.
Satrio also emphasized the importance of safety during the event. “We place marshals every 100 meters to ensure the entire track area is always under surveillance. All marshals are equipped with orange vests and are trained in first aid (CPR).”
“In addition, every kilometer there will be paramedics on bicycles to respond quickly if any participant needs medical assistance. We also prepare four ICU mini ambulances for emergency situations,” he continued.
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Tips to increase endurance
Key Opinion Leader Amartha 10X Run Budiyanto Januar added, “If you have run 3 km, don’t immediately increase the distance too far. Adequate rest is very important—don’t just sleep 2-3 hours after a long run. Maintain a good diet, especially protein and carbohydrate intake. Before running, consume complex carbohydrates.”
Regarding hydration, Budiyanto suggests, “Drink about 2.5 liters of water or the equivalent of 2-3 coconuts when running 10 km. Drink gradually to maintain body fluid balance.”
He also recommends strength training exercises such as squats, calf raises, and planks done 2-3 times a week to strengthen the muscles used when running.
“Strength training helps reduce the risk of injury,” he added. (Z-1)
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