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Men’s 10K Top 5 Tips for Winter Running

Top 5 Tips for Winter Running

There’s no denying there’s been a definite shift in temperature recently, autumn is here and winter is definitely on its way. Here are our top five tips for training during this nippy time of year:

1. Make a Plan: Make plans to meet someone for a run, then there’s no backing out if you’re not quite in the mood for it. Making plans will help you to get motivated and stay on track throughout the winter.

2. Dress for the conditions The general rule of thumb is to dress as if it’s 20 degrees warmer. You want to be warm but not overheating when you run.

    • 10 to 20 degrees: 2 tops, 2 bottoms.
    • 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.
    • Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of gloves, 1 scarf wrapped around mouth or a balaclava.

3. Gone with the wind: Wind is brutal when running, especially in Scotland! Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.

4. Old habits die hard: Traditionally a morning runner? Why not try a lunchtime run instead when the temperatures are a bit warmer? Alternatively, try running twice a day, in the morning and in the evening – it’s better than doing one long run where you might get very cold toward the end.

5. Winter sun: If all else fails, book a flight and head somewhere warm for your Vitamin D fix!

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Greg Cann – Blog 1

Greg Cann – Ambassador Blog 1

Have you ever agreed to something and then in hindsight wondered why? Have you ever been excited by an opportunity and then feel uncertain if you can carry on? You’re not alone…

I started running 2 (or 3!) years ago…I don’t remember exactly when or why – just felt I needed to do something to fill a gap and keep me occupied. At 40-something, I had been playing rugby for over 30 years and realised that it couldn’t continue – but I didn’t want to sit around and balloon in size. PARKRUN – that would be it! How hard could running 5k actually be…easy for a fit, rugby-playing afficionado of exercise – right? WRONG – it was torture. I remember the feeling and time – something I became obsessed with for almost a year.

After the 5k buzz, I started 10ks, then half marathons – that wasnt enough…I decided I needed on a goal. SO, I would use the new regime to raise money for a charity – one that I had been involved with personally and professionally for a couple of years. 2017 would see me run the equivalent of 10 marathons over 12 months…how hard could THAT be? Blooming murder actually…5k, 10k, Mens 10K, Kilomathon, Hairy Haggis, RED January etc etc, the list was endless…BUT I did it – finished some 14 months later (yeah yeah!)….WHAT NEXT? Wait and see…

So WHY have I carried on? Do you ever ask yourself the same question…? I found that running was my escape…from the pressures of work, from family squabbles…a time that was only me, (although usually with my second escape; music) and a space that allowed me to think, recharge my mind and get away from everything else. Through work partnerships, I found out more about the impact of physical fitness on mental health and began to realise that my mental health was all over the place – up and down constantly, linked to loads of external things that I had no control over – BUT YOU CAN IGNORE THEM ON A RUN!

I see firsthand the impact of physical activity on confidence, self-esteem and mental health of the people I worked with, especially amongst men who didn’t open up or talk about ‘that kind of thing’…so I ran, and carried on running, and will continue to run and exercise because I know the power and impact it has on me, and on every individual that gets out there…

This is why I am so excited and honoured to have been selected as an Ambassador for Men’s 10K Glasgow. Follow my journey to this year’s event and support…why not even get involved yourself!? You never know, you might just enjoy it!Inspired? Watch, read and enjoy more content from our fantastic crop of 2019 Ambassadors at mens10k.com/ambassadors. If you’ve not yet taken the leap, secure your spot on a Men’s 10K start line this year at mens10k.com/mydetails.

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Richard Fenton – Blog 1

Richard Fenton – Ambassador Blog 1

I ran my very first competitive 10k in September of 2017 and got myself a time of 49:33 after training for seven months from a standing start and being two stone overweight. The second I crossed the finishing line, I knew I had caught the running bug. That’s why I signed up for a few more races including the 2018 Men’s 10K Glasgow where I managed a time of 50:15. Since then I have completed 10 more events of varying distances and types, but as far as 10k races go, my favourite event is the Men’s 10K which is why I am back again this year with a target to beat my best time!

As I write I have really begun to step up my training with a mix of road running and on those cold icy days getting into the gym and onto the treadmill. If you have signed up for your first run and you are happy to take some advice around training, I have a couple of suggestions which worked very well for me. Firstly one foot in front of the other, then repeat; may seem obvious but pace isn’t really important at this type of event, it all about getting to the start line and moving forward to the finish and enjoying the journey. This rule applies to training too which is very important; the fact is the more you train the more fun you will have on the day. Secondly eat the right stuff, fuel is vital when training and even more so on race day. You don’t have to get a team of nutritionists involved, for me its peanut butter on toast with sliced up banana to make a toasted sandwich and a bowl of porridge, two hours before, for you it may be something entirely different, although I would recommend staying away from a fry up.

As it stands I am up to pace with my distance so getting in some regular 10k runs. I recently managed to cover 10k out on the road in just under 53 minutes, so quite pleased given that I am 49 in May this year. One thing that I always love about race day is the fact that you get boost to your pace time, which means whatever your best time is training you are more than likely going to smash that on the day, the reason is simple, you get carried along with the pace of your fellow runners and the atmosphere – the Men’s 10k has one of the best.

I will be back again soon with another blog and hopefully a video, in the mean time you may see me out on the roads of East Kilbride or on the trails in Calderglen, either way good luck with all your own training efforts! 
Inspired? Watch, read and enjoy more content from our fantastic crop of 2019 Ambassadors at mens10k.com/ambassadors. If you’ve not yet taken the leap, secure your spot on a Men’s 10K start line this year at mens10k.com/mydetails.

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Running at Christmas: Dos and Donts

Running at Christmas: Dos and Donts

The festive period is always a challenging time for us runners. As the calendar fills up with work parties and social gatherings, and the kitchen cupboard fills up with mince pies and yule logs, you’d be forgiven for over-indulging and missing out on some running!

But if you’re feeling extra determined this year, we’ve got some top tips to help you keep fit this Christmas, and some dangerous pitfalls to avoid!

Become an early riser

If your calendar is chock-a-block with parties, gatherings and family reunions, why not set an alarm and get your run done nice and early? It’s a great feeling having it under your belt and knowing the rest of the day is yours to relax! Will it be cold? Probably – but winter mornings can also be pretty beautiful things to behold.

Don’t be self-righteous

You might be really enjoying the feeling of keeping fit while family members pour prosecco onto their cornflakes, but don’t go gloating! An endorphin-charged runner sitting on their high-horse is sure to ruffle some turkey feathers.

Get into the spirit

There are plenty of festive fun runs coming up in the next few weeks, so why not get yourself entered into one? Get some friends together, don your Santa hats and reindeer antlers and have a laugh with it!

Don’t expect any PBs

A few cheeky treats are inevitable and Christmas food is certainly more conducive to steady running than a max out effort! So don’t put too much pressure on yourself, just go out and enjoy running for the sake of running!


Merry Christmas and enjoy!

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