Getting Ready for My First 10K Race: Uplowman 10K

I'm looking forward to my first ever running event: the Tiverton Harriers Uplowman 10K road race on Bank Holiday Monday, 29 May 2023.

Tiverton Harriers Uplowman 10k

Getting ready for a first 10K race

If you're also training for your first 10K, these are the things I'm focusing on in the last week.

Don't cram in extra training. The hard work is done. In race week, keep runs short and easy so your legs feel fresh on the day.

Book your sports massage early. A massage in the week before a race helps loosen tight calves, hamstrings and hips. Book it 4 to 7 days before, not the day before. Deep work can leave muscles tender for a day or two.

Stick to what you know. Race day is not the time for new shoes, a new breakfast or a new gel. Use the kit and food you've trained with.

Plan the day. Check the start time, parking and where to collect your number. Get there early enough to warm up and queue for the loo.

Start steady. It's easy to go off too fast with the crowd. Run the first kilometre a little slower than you think you need to, and pick up the pace later.

Common niggles before a first race

Building up to 10K is a big jump for many new runners. Tight calves, sore shins, knee pain and a stiff lower back are all common. They usually mean your body is still getting used to the extra load.

If a niggle hasn't settled after a few easy days, get it checked before race day rather than running through it. I treat common running injuries at my clinic, including calf strains, shin splints, IT band pain and runner's knee. See my sports massage and injury rehab pages for more.

See you at the start line

If you're running Uplowman too, come and say hello. Read how my first 10K went.

ExeActive is at 15 Winder Crescent, Tiverton, with free parking. Book online with a free consultation.