A 10k is one of the most exciting yet challenging kinds of race. If you have taken part in a few 10K’s, but feel that your race time is not improving significantly, it can be frustrating. The good news is that there are several things you can do to shift the dial. 

If you look at a standard marathon training plan, you’ll notice that in the final 2 to 3 weeks before the race, the recommended distances and intensity of running drops off significantly. This period is called ‘tapering’, and it is about winding down and letting your body re-energise before the endurance of the marathon itself.

Interval training is one of the best ways you can increase your running fitness, and should definitely be included as part of your race preparation - whether you run 5ks, 10ks, marathons and other distances.

It’s easy to forget to warm up for running - especially when you’re keen to get going. But it’s impossible to stress just how important it is to take a few minutes to get your body prepared. Warming up stimulates your neuromuscular system and prepares your muscles and joints to enable them to cope with the impact of the sport. 

If you’re running a 5K for the first time, you’re actually in a very enviable position. At no other time in your running career can you expect to improve so much, so quickly.

After months of training, pounding pavements and changing your diet, you’re finally there: marathon race day. Whether the marathon is in your hometown or you’re travelling further afield, smart marathon race preparation is essential for feeling confident on the day – and avoiding any upsets.

  If you’ve got a big run on the horizon, getting a marathon training plan into place will be one of your first tasks. You’ll be putting your body through a lot on race day, so it’s important to condition your muscles and your mind to be prepared for the exertion.

Start your running journey with ASICS' half marathon training plan for beginners. Get step-by-step guidance to build endurance and achieve your race goals.

Do you ever feel like you’ve hit a plateau with your running? It can be frustrating when your race times just don’t seem to get better.

Have you started to notice lower back pain when running? For some, it starts as a dull ache. For others, it begins with a jolt and a sharp spasm. Or, you might notice a strange tingling or tightness. 

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