Gear Up for the Herts 10K: Training Tips, Race Day Essentials, and More!
If you have already signed up for the Herts 10K, 5K and Fun Run – fantastic! We are look forward to welcoming you to our exciting new venue for 2024 – the Herts County Showground!
New to running?
Why not check out the NHS Couch to 5K – a plan that will help you gradually work up towards running 5km in just 9 weeks.
Below we have also shared some handy tips for both before, during and after the run from local personal trainer, Jackie Jayawardena of JJ Fitness.
Before the Race:
- Nutrition: Nutrient-dense carbohydrates like rice, vegetables, and potatoes are great the night before the race. On the race day morning have breakfast at least two hours before the start – avoid too much fat and large quantities of protein as these will take time to digest. Ideal breakfast options include bananas, porridge, or toast with honey.
- Warm Up: Once you arrive at the Herts County Showground make sure you warm up thoroughly! Engage in light exercises such as running on the spot, gentle squats, bum kicks, and arm circles to increase blood flow. We will also have two enthusiastic instructors leading a warm-up – Jo Hancock from Everyone Active and Jennifer Davies a local Zumba instructor so join in and hit the ground running!
Remember to set up your JustGiving page – just £37 could pay for an hour of care in our inpatient unit or within a patient’s home, £37 can pay for an hour of care in our inpatient unit or within a patient’s home, to provide care and support at any time of the night, ensuring nobody feels alone.
Set up your JustGiving page here.
Raise £100 and receive a free Rennie Grove Peace water bottle!
During the race:
- Pace Yourself: Avoid the temptation to start too fast – focus on maintaining your own pace and finding your rhythm amidst the excitement and cheering crowd. Sticking to a consistent speed throughout will help during the run.
- Support: Invite family and friends to come along and watch you race for extra support – and remember to share your fundraising page with them as well!
After the Race:
- Recovery: Once you finish the race the endorphins will be flowing and you’ll, rightly, want to celebrate. First of all, spend five minutes stretching key muscle groups like hamstrings, quads, and calves to aid recovery and reduce soreness.
- Refuel and Rehydrate: Eat a protein and carbohydrate-rich snack about 30 minutes after the race. Good options include yogurt with fruit or a smoothie. Drink plenty of fluids, and consider drinks with electrolytes, especially if you sweat heavily.
Once you’ve completed the race it’s not too late to share your JustGiving page – share your success and let family and friends know how you did!