My First 10km Race.

How Long does a 10k Take?
Well, it varies for everyone, of course. Compare yourself to the below paragraph to get an idea of where you lie.

I had a standard base level of fitness before I started training about 10 days before the race. I could already climb a flight of stairs at a quick pace without getting significantly out of breath and in the 10 days before the race I went for 4 runs, the longest being about 7 kilometers. Before those 10 days I didn't really run any long distances. Maybe the 500m or so from the bus stop to home.

I finished the race, which was mostly flat, in 59 minutes. Also, I ran in boots because I am poor and can't afford trainers.

Any kind of race is a test for the mind and body. You need to be able to manipulate your limbs into some sort of running motion and you need to be able to do that motion for longer than 10 minutes but beyond that I would say running is mainly a mental exercise. Here are some tips!

Eat Food! (Just Not Too Much)
When things get uncomfortable it is your brain that will get you to keep running, not your legs. It is important to remember that and take care of your mind before a race. That means eat something light- if you're like me you might get angry when you are hungry... hangry, if you will- this is something you would do well to avoid. If, like I did, you were to eat way too much before running, leading you to feel like throwing up for a lot of it, you could do with...

Getting More Sleep!
Another compounding factor is sleep. The amount of sleep you need is genetically determined and you cannot alter your normal sleeping time without sustaining losses to your concentration. Get enough sleep before you run! I did not get enough sleep before the race and as a consequence my focus waned severely throughout. I had a slight injury, felt sick and was VERY aware of it because I wasn't able to concentrate on running. Instead, for a lot of the race I had to put most of my attention towards keeping my amygdala in check in order to avoid giving up.

Though my case study is not an exact science the below actual scientific article (as presented by the mainstream media) is as close as you can get! Check it out and at the very least read the last paragraph. It is VERY important to understand that sleep is a limiting factor of ability perhaps as much as sunlight is a limiting factor for plant growth.
http://www.nytimes.com/2011/04/17/magazine/mag-17Sleep-t.html?_r=0

Feel Da Rhthym, Feel Da Rhyme...
During the race me and my running partner were passed by many people that were listening to music. We eventually passed them breathing very heavily, heads down, slowing down. I hypothesise that they were running to a beat that was too fast for them to keep up with. If you don't listen to your body- your breath, your heart rate, your stride length and feet- you will be unable to adapt and optimise. It's like ignoring a "check engine" light in your car.

Sure, it might get you pumped but in the end if you aren't able to keep up with your "best of drum and bass" playlist you are only hurting your own efforts. I prefer to run without music as you are able to find your rhythm. Rhythms have to be able to change! If you're going up a hill you might not be able to keep up with your stride or you might have to break your one breath every two strides rule but that's good! It means you are doing the best that you can.

The bottom line is by all means push yourself but remember there is a difference between pushing yourself and being pushed. That goes for trying to keep up with that obviously better trained runner too. Set a goal and be ready to move beyond it if you can.

Get On Up, It's Bobsled Time!
I hope the above is useful to you, whoever you are. If you are thinking of running a race then my best advice is just give it a go. Make sure you don't box too far above your weight in case you hurt yourself. Be ambitious if you would like and just give it a go. If you are trying to be aware of what your body is doing then you are on an excellent track.

The best thing I have gained from doing this race is that the things that I learned carry over into many other areas of life. I hope your experience is as positive as mine.

Good luck.

Josh.