Running the Glasgow 10K for Cancer Research UK

I've set myself the triple challenge of not only competing in my first competitive event, I have also set a time to complete the run in.

As regular readers may already know, my legs were pretty well smashed up in a car crash 10 years ago. I've had problems ever since, and it became apparent that I would never be able to run due to the injuries I sustained. However, that all changed last year when I had knee surgery to fix some cartilage and ligaments and to smooth out the underside of my kneecap. When they were in there, they found several small bone fragments lodged in the cartilage, left over from the initial fractures. These were the cause of all the knee pain I had been experiencing for so long.

Due to the overwhelming success of the operation, I would like to compete in the 2016 Glasgow 10K. However, there wasn't enough time for post-operative recovery and training before the race. I've spent the past year getting fit, running, dieting and exercising and now signed up for the event for 2017.

I aim to complete the run in less than one hour, a fairly modest goal. This will be my first competitive event, and I have to consider prior injury, including the metalwork in my knee. That's a reasonable target to aim for. The world record is 26 minutes 44 seconds, and the average time is 50 to 70 minutes.

The map above shows the planned route, which runs along the Clyde, up the busy shopping area Buchanan Street, past my offices, and down into Glasgow Green before heading back to finish in George Square.

Training is going well, and barring injury between now and race day, I should be on track for my target.

I Ran The Glasgow 10k and Set a New Personal Best!

On the 18th of June 2017, I completed my first formally timed 10k run for the Glasgow Mens 10K, and I was raising money for Cancer Research UK as well. After months of training from the couch to 10k, diet, running plans, running gear, injury and recovery, here is what I learned from the experience.

I began with the idea that it would be great to run a marathon; the only problem was that I had several lower leg injuries. However, that didn't stop me; after several operations, I could try running. I had the operation in March 2016, and the next run would have been in June, but that didn't allow enough time for post-op recovery and training, so I set my target for June 2017.

Having spent several months training hard, I estimated my course time to be around an hour. My personal best during training was 1:06:59, and I felt confident about beating that on the day. The training course I run has lots of steep hills and rough terrain, and Glasgow is relatively flat, so I was hoping to make up those 7 minutes.

On race day, I achieved a score of 57:33 despite it being the second hottest day of the year. I was so pleased with that result, a full 9 minutes off my personal best.

Here's a cool video from the Glasgow 10k, filmed from a drone camera with a few clips from around the Glasgow course.

10 Things I Learned From Running My First 10K

There were many highs and some lows on my path to running a 10k, so here are the top 10 things I learned along the way to completing my first 10k.

1. Start Slowly

If you've never run before or haven't run for a long time, it will take time for your legs to get used to the stress of running. Common symptoms include shin splints, blisters, heel pain, cramps and sore hips. These can all be very painful, so stop and go home when you first feel shin splints. Let your legs recover for a few days. The alternative is weeks of pain or a possible stress fracture.

Your bones and muscles will adapt and become stronger when subjected to stress, so start by running slowly and short distances. Build up speed and distance gradually, and ensure you get plenty of recovery time. This will give time for your body to adapt and become stronger. Don't be tempted to skip recovery; after stress, your body will restructure bone, and it can be more fragile immediately after, increasing the risk of damage. Allow 2-3 days for new bond growth and stronger bone.

2. Get Decent Running Gear

I originally started by buying some cheap trainers, mainly because I didn't want to spend much money on something I wasn't sure I wanted to do or could do. The first few months of training were a combination of running, getting shin splints, and then, after resting up, running again back to where I was before I stopped. The cycle repeated, and I didn't make any progress. I eventually got fed up with the constant injury, so I went to a local running store for advice and proper shoes. All I can say is that with proper footwear, I've not had shin splints since I can run faster and farther for longer. I highly recommend investing in decent running shoes at your local specialist running store.

3. Pre-Run Stretches

It is important to warm up before exercise and cool down afterwards; however, I found that static stretches would increase my chances of pulling muscles and getting cramps, especially in my calf. I generally warm up and cool down with a brisk walk, but sometimes do a dynamic stretch as well.

Static stretches are those where you hold a muscle under tension for some time, such as touching your toes or holding your knee to your chest. A dynamic stretch involves movement, such as swinging leg lifts.

4. Running Style

Your running style, like footwear, is vital to distance running. I discovered quite late on that my stride length was far too long, causing an aggressive heel strike. This sudden jarring of all the bones between my heels and hips was causing damage, shin splints, and probably leading to a stress fracture. Shortening my stride and slowing down, I could run for longer at a more even pace without injury (and therefore faster).

5. Diet is Key to Performance

As the saying goes, garbage in, garbage out. If you want to have any success when running a 10k, you need to eat properly, and you need to eat differently pre-run and post-run.

Before running, you must stock up on carbohydrates as they will fill up your glycogen stores. Glycogen is the primary fuel for muscles, so you need to ensure they have a good supply before the race.

After running, I found a mix of high protein and calcium beneficial to speed up recovery. I took additional carbohydrates to replenish those glycogen stores.

6. Vary Workouts

There are many different kinds of running, including steady running, intervals, speed training, hill training, and distance running. I found several short-interval training sessions, and the longer distance training was the best for me. As my intervals became longer, my overall stamina improved significantly.

I started with a 30-second run at about 80% of my maximum effort, followed by a 2-minute walk and repeated that ten times. Slowly, over the next few months, I would increase that to 60 seconds running and 60 seconds walking. I'd then run 5-8k at a slower, more comfortable pace, which I could maintain for 2-3k at a time.

It's also a good idea to train not only on the flat but also on the hills. If you find yourself coming up on a hill, run up it, don't stop and walk up. It will hurt, to begin with, and you may not make it to the top the first time, but keep doing it, and you will improve.

7. Do some core strength training

Running isn't just about leg strength and stamina; you must also have a strong core. A strong core will support your body while running and allow you to run more efficiently.

Add some press-ups, sit-ups, crunches, squats, split squats, and dorsal holds to strengthen that core.

8. Fix things earlier, not later

Don't do what I did and wait until the last minute to resolve some problems. I knew I had a problem with my running style and running gear, but I waited months before actually doing anything about it. As a result, I was training, getting injured, and recovering, and by the time I started training again, I was back at stage 1 again.

9. Scout out the route

It's always good to have a recce of the route beforehand to know where you're going and the terrain you will be running over. This includes whether you're running up or down hills, whether on tarmac, concrete, or grass. Know where the hydration and rest points are to plan your pacing.

10. Finish Fast

Start the race slowly; don't worry if others pass you by; you're not running to beat anyone. I was a little nervous at the start, unsure what to expect. This stresses your body and muscles extra, so a nice and gentle start loosens them. Keep up to your normal running pace in the first kilometre. Towards the end of the race, especially the last 100m, I gave it everything I had in a sprint to the finish line. Better to expel all your energy towards the finish line than right at the start of the race.

11. Bonus Tips

Here are a few quick pre-race event tips I learned along the way.

Don't overdo it
Give yourself a week off before the race, or if you must go out, only go for a gentle run. This will help any injuries to mend before the race and not cause discomfort on the day.

Get ready the night before
It will be a nerve-racking day and a little stressful if it is your first event. Do yourself a favour the night before, prepare your kit, pack any bags, and lay out any necessary equipment. There is less to worry about on the morning of the race since everything is ready in advance.

Don't over dress
Ideally, you should dress as if the temperature were around 10 degrees C warmer than it is. That means if it's a mild 10° C out, you should dress as if it was 20° C out. It may feel cold, but you'll soon warm up once you get going.

Dont try anything new on the day
Race day is not the time to try a new warmup routine, breakfast, new shoes or techniques. Go with what works and stick with it. The last thing you want is to pull a muscle because your warmup was different.

Keep moving after the race
This isn't always possible, but when you stop running, you need to cool down properly to allow the lactic acid that has built up to be absorbed and processed. If you stop after the race and don't move, you'll likely have sore muscles for a few days. In my first race, the finish line was so crowded it wasn't possible to move, let alone stretch. I hurt for about a week afterwards.

Are you about to run your first 10K and looking for advice? Are you an experienced runner with tips to share? Let us know in the comments below!