NOT sure how to train for a 10-kilometre run? Triple Olympian sprinter Melinda Gainsford-Taylor is here to help.
With the Rebel Sport Run4Fun presented by The Sun-Herald six weeks away, Gainsford-Taylor has some useful training tips to help you conquer the Sydney Olympic Park course come Sunday, November 4.
The Australian speedster spent her youth burning up the track over the 100 metres or 200 metres but, following her retirement in 2002, she did not run for three years.
"I had no desire to run at all," Gainsford-Taylor, 40, said. "It was only after I gave birth to my second child, Gabriella, that I decided to lose weight and start running and now I'm back obsessed with it again.
"Running helps me destress and gives me time out from life."
Having started as an amateur jogger means that Gainsford-Taylor knows what many Run4Fun participants are going through.
"You have to build up over a period of time, so if you're going for 30- to 40-minute walks and have that basic fitness, I would start off by running for one minute and then walking for five minutes and repeating that a number of times," she said.
"Then you could walk for five minutes and run for five minutes and maintain that as long as you can, with a five-minute walk as a warm-up and warm-down at the end, followed by 15 minutes of stretching." She suggests doing that three times a week, along with a cross-training session such as swimming or cycling that will increase your fitness but rest your body from the impact of running. Interval training, where runners speed up between markers such as street lights, and then slow down until the next marker, is also recommended.
Gainsford-Taylor suggests training at set times with a friend or relative because you'll be more likely to turn up. Putting your training gear out the night before your session will also help get you out the door.
Most importantly, plan to take the Run4Fun at your own pace, Gainsford-Taylor said.
"I've done this myself and it's a big no-no people often get carried away at the start and take off fast with everyone else and they realise down the track that they're struggling because they can't maintain it," she said. "You want to finish, that's the goal, so just take it easy, get your breathing under control and into a rhythm and enjoy yourself."
The Rebel Sport Run4Fun, presented by The Sun-Herald, is proudly supported by Brooks, Sydney Olympic Park, ANZ Stadium, Novotel, Timex, Orix, R4YL and our charity partners Movember and the Children's Hospitals at Westmead, Newcastle and Randwick. Enter online at run4fun.com.au.
Frequently Asked Questions about this Article…
How should a beginner train for a 10-kilometre run like the Rebel Sport Run4Fun?
Melinda Gainsford-Taylor recommends building up gradually: start with short run/walk intervals (for example, run 1 minute then walk 5 minutes and repeat), progress to longer intervals (such as walk 5 minutes, run 5 minutes and maintain), and include a 5-minute walk warm-up and warm-down plus 15 minutes of stretching. Do the running routine about three times a week and add a cross-training session (swimming or cycling) to boost fitness while reducing impact.
What interval training tips does Melinda Gainsford-Taylor recommend for improving running speed and endurance?
She suggests interval training where you speed up between natural markers (like street lights) and then slow down until the next marker. Including interval sessions alongside steady run/walk workouts helps build speed and endurance while keeping training varied.
How often should I run and cross-train when preparing for a 10km community race?
The article recommends running sessions three times per week plus one cross-training session such as swimming or cycling. Cross-training raises overall fitness while giving your body a break from the repeated impact of running.
What warm-up, cool-down and stretching routine is suggested before and after runs?
Gainsford-Taylor advises a five-minute walk as a warm-up and a five-minute walk as a cool-down, followed by about 15 minutes of stretching after your session to aid recovery and mobility.
What race-day pacing and breathing advice does the Olympian give for Run4Fun participants?
Her key advice is to take the run at your own pace: avoid sprinting off with the crowd at the start, get your breathing under control, find a steady rhythm, and focus on finishing and enjoying the event rather than an all-out start.
Who are the official sponsors and charity partners of the Rebel Sport Run4Fun presented by The Sun-Herald?
The event is proudly supported by sponsors including Brooks, Sydney Olympic Park, ANZ Stadium, Novotel, Timex, Orix and R4YL. Charity partners named in the article are Movember and the Children's Hospitals at Westmead, Newcastle and Randwick.
When and where is the Rebel Sport Run4Fun event, and how can I enter online?
The Rebel Sport Run4Fun presented by The Sun-Herald takes place at Sydney Olympic Park on Sunday, November 4. You can enter the event online at run4fun.com.au as noted in the article.
What practical motivation and planning tips will help me stick to a training schedule for a community 10km?
Gainsford-Taylor recommends training at set times with a friend or relative to increase accountability, laying out your training gear the night before to make it easier to get out the door, and keeping the goal simple—finish the event, control your pace and enjoy the experience.
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