10k Running Tips Revealed

By Ben Lucas

Running is having a major moment. From local running clubs to fun runs with friends, it’s become one of the most popular ways to stay fit, connect with others and build a sense of community.
With events like the Real Insurance Harbour 10 and the Sydney Marathon on the horizon, there’s no better time to lace up your sneakers and hit the pavement.
Whether you’re training for your first 10k or just getting back into running, here are my top tips to help you go the distance. 

Mix up your runs

When training for a running event, it is best to mix up your runs.

• 1-2 long run days per week. If you are new to running, don’t think you need to run the full 10k distance right away. Instead, build up your kms gradually. For some of us, a long run day could be 3k, for others, it may be 10k. Start where you are at and add a bit more distance every week.
• Sprint training days: In a running event, you will often need to sprint around people to overtake them, plus you may want to sprint when the finish line is near. So, be sure to practice your sprinting. One day a week, map out around 100m. Sprint the 100m, walk back. Do 10 rounds of this.
• Speed play: For the same reason mentioned before, practice running at different speeds. Run fast for a few minutes, slow down for a few minutes. When running in a crowd, your speed will vary, so it is good to practise that
• Hill Sprints: If the course you are going to run has hills, sand, mud or any other obstacles, practice training in those conditions as part of your training

Get into the gym

Running can be tough on the body, especially if you have poor posture or are weak in certain areas. Therefore, I would recommend that you hit the gym and do some strength training 2-3 times each week. 

• Single leg work: When we run, we are on one leg at a time, so training your legs separately for balance is a good idea, as often your dominant leg will take most of the load. TRX single leg squats, walking lunges and one-legged deadlifts are all good exercises
• Core Strength: Work your core, as it needs to stay strong to help your body go the distance. Sit-ups and crunches are fine, but also add in Russian twists, mountain climbers, and other exercises that work your core bilaterally.
• Postural muscles: Your posture is important when you run, as running 10k with poor posture can lead to a lot of aches and pains. Back and shoulder work should be included as part of your training plan

Get a crew together

Whether you are signing up for a run club or like to run with friends now and then, getting a crew together is motivating, social and great for your mental health. Signing up for an event with friends is even better as it makes for a great day out. Do the run, grab a coffee or drink and hang out afterwards. It is a great way to spend a winter’s day.

Sign up for an event

I am a big fan of running events, and I have done races all over the world. They give you a date that you need to be ready by, which means you must keep on top of your training to be ready by that date. They are a vibe, a great day out, and very social.
The Real Insurance Harbour 10 is a reimagined run in Sydney on July 27, 2025. The new course, look, and activities were developed with the input of several local running clubs, so it was essentially designed by runners, for runners.
The Sydney Marathon is also a great day out on August 31, 2025. While you can run a shorter event, such as the Bridge Run, if you are very keen, you can also use the Harbour 10 as training for the marathon

Recovery is everything

Recovery is so important. From making sure you eat well post-run to replenish nutrients, to getting adequate rest and recovery.
Make sure you eat food that is rich in lean protein, full of leafy greens, veggies, fruit, and nuts, and keep processed food to a minimum. 
Stay hydrated, drink lots of water to help you hydrate. 
Get a lot of sleep. Sleep is the number one tool for recovery. It is so important, so make sure you are getting 8 hours of sleep. I am also a big fan of taking magnesium before bed, with my current favourite being Caruso’s Natural Health’s Super Magnesium. 
Finally, invest in a foam roller to stretch tired muscles. Massages, massage guns, and Normatech boots are also great!
Happy running!

About the Author: Ben Lucas is the head coach for the Real Insurance Harbour 10 and Sydney Marathon. This is an opinion column. The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of this publication