Jogging 10K

I'm going to start doing running. First I will be walking/jogging for 18 minutes then slowly build it up more every day/week for 5 weeks until I can jog 5k.


I have some questions is it realisticly possible to be able to run 10k within 5-10 weeks of starting with running?

What is the best food to eat/drink before you start walking/jogging?

Also what is the best thing once ur home to do after running a cold shower?

 

If you stay consistent you could easily run a 10k. Eat something small and easy on your stomach before you run. Make sure you are hydrated two hours before. Take a swig or two right before running. Don't drink any soda!! Make sure you stretch before and after. Make sure you push yourself. The key is progression.

 

Longer distances requires a lot of willpower so just keep telling yourself to keep on trucking even when you don't want to (mainly applies to when you're jogging and want to start walking)

Not sure what your current state of conditioning is, but assuming you're just average skinny-fat build it's definitely doable if you put in the time and effort. Drink a PWO 30 minutes beforehand, and after you finish your jog, walk around your block 2-3 times to cool off before going inside to take a shower

 

Pacing is most important if you want to run a 10k. After running, drink a tall glass of chocolate milk: it has the perfect blend of proteins and carbs for recovery. 5 weeks might put you in well enough endurance shape to run the entire race, don't expect any superhuman race times though.

 

Before you run stay away from spicy foods and dairy products as they'll kill your stomach and affect your run.

 

slow release carbs are good
something like oatmeal always makes me feel great for my runs

 

Good luck with your goal. Me and my friend ran 7k for awhile as a routine, and I started from not beeing able to run at all haha my cardio was so weak.

Yes it is possible but it depends how fast you decide to run haha.

I normally run in the evening as I have eaten a few hours ago and also its not to hot / cold out side, and for a drink I normally use the lucozade bottle (squirty top) and its filled with water with a dash of orange / blackcurrent.

 

Good luck, if you want to start walking then don't, as stated above. Don't push yourself until the point of unconsciousness but pushing the boundaries a little. Don't eat big amounts beforehand either.

 

Pasta is good to eat before jogging as it's a slow release energy
Make sure you always stretch before and after jogging to warm up and to warm down, also take a little walk before hand to warm up too.

If you're not much a of a jogger/runner anyway, you'll have to push yourself.
When you want to quit, just carry on jogging until you think you're going to puke.
Make sure you're always hydrated.
You can also take protein drinks AFTER your jog (before fills up your stomach and makes you feel sick while jogging) that will help a little.
Also get yourself a decent pair of running shoes, if you run with normal trainers and then swap to running shoes you can tell the difference so much. It's like going from running on rock to running on pillows.