So, you’ve signed up for the ASICS LDNX 10K this summer? Fantastic! This is an achievable and incredibly rewarding goal, and with the right guidance, you’ll cross that finish line at the iconic Wembley Stadium feeling fantastic.
To help you on your journey, we’ve teamed up with ASICS FrontRunner, UK & Ireland Community Manager and qualified run coach, Ania Gabb, to bring you their top 10 tips for runners tackling the ASICS LDNX 10K. This guide is designed for those who haven’t run this far before, focusing on building endurance, staying motivated, and getting race-day ready for the unique London atmosphere.
- Start with a Realistic Timeline: The Power of Gradual Progression
The Tip: Don’t rush it. Aim for a 9-10 week training plan if you’re starting from very little running, or 6-8 weeks if you’re already consistently running 3-5k.
Why it Sticks: This allows your body to adapt gradually, reducing the risk of injury and burnout. Jumping in too quickly is a surefire way to get discouraged or hurt. A longer timeline builds confidence as you steadily increase your mileage, preparing you for the undulations of the Wembley Park route.
- Schedule Your Runs Like Appointments: Consistency is key
The Tip: Dedicate 3 days a week to running. Mark these in your calendar and treat them as non-negotiable appointments. Making commitments to run with friends or participating in your local parkrun can help you stick to your schedule and build a running community, similar to the camaraderie you’ll find at the ASICS LDNX 10K.
Why it Sticks: When running becomes a scheduled part of your week, you’re less likely to skip sessions. Find the times that work best for you – morning, lunch, or evening – and commit to them. Life happens, so be flexible if you need to shift a run, but always reschedule rather than cancel.
- Embrace the Run-Walk Method: Your Gateway to Endurance
The Tip: If you’re new to continuous running for longer distances, start with a run-walk approach. For example, alternate 2-3 minutes of running with 1 minute of brisk walking. Gradually increase the running intervals and decrease the walking.
Why it Sticks: This method is incredibly effective for building endurance without overexertion. It allows you to cover more distance than you might otherwise, and it’s a fantastic way to ease into longer runs. Many experienced runners still use this for recovery or during long runs, helping them conquer every kilometer of a 10k like the ASICS LDNX.
- Vary Your Runs: Build Strength and Avoid Monotony
The Tip: Incorporate different types of runs into your week:
- Easy/Long Run: The cornerstone of your training, building endurance at a comfortable, conversational pace. This will be key for the longer stretches of the ASICS LDNX 10K course.
- Tempo Run (Optional, for later in your plan): A run at a comfortably hard pace, improving your lactate threshold.
- Intervals/Speed Work (Optional, for later in your plan): Short bursts of faster running followed by recovery, boosting speed and efficiency.
- Cross-Training: Activities like cycling, swimming, or elliptical are great for building fitness without the impact of running, giving your body a break from the repetitive motion you’ll experience training for the ASICS LDNX 10K.
Why it Sticks: Variety keeps training interesting and works different muscle groups, reducing the risk of overuse injuries. It also prevents plateaus and helps you become a more well-rounded runner.
- Listen to Your Body: The Smart Runner’s Mantra
The Tip: Pay attention to aches and pains. Differentiate between muscle soreness (normal) and sharp, persistent pain (warning sign). Don’t be afraid to take an extra rest day or swap a run for cross-training if something feels off.
Why it Sticks: Pushing through pain often leads to injury, which can derail your entire training plan. Learning to interpret your body’s signals is crucial for long-term running success and helps you avoid setbacks that can demotivate you, ensuring you make it to the ASICS LDNX 10K start line in top form.
- Fuel Your Training: Nutrition is Your Secret Weapon
The Tip: Focus on a balanced diet rich in complex carbohydrates (whole grains, fruits, vegetables), lean protein (chicken, fish, legumes), and healthy fats (avocado, nuts). Stay well-hydrated throughout the day, not just during runs.
Why it Sticks: Proper nutrition provides the energy your body needs to perform and recover. You’ll feel better, have more energy for your runs, and recover faster, making training more enjoyable and sustainable – essential for the demands of a 10k like the ASICS LDNX. Avoid restrictive diets that can deplete your energy.
- Practice Your Race-Day Fuelling: No Surprises on Race Day
The Tip: During your longer training runs (e.g., 6k and above), experiment with what you’ll eat and drink before and during the race. This might include a light breakfast 2-3 hours before, and sips of water or an energy gel (if needed) during the run.
Why it Sticks: Your stomach can be fickle on race day. By practicing your fuelling strategy during training, you’ll discover what works best for you and avoid unpleasant surprises like stomach cramps or energy crashes as you run through the vibrant streets of Wembley Park towards the ASICS LDNX 10K finish line.
- Invest in the Right Gear: Comfort and Performance
The Tip: Get properly fitted for running shoes at a specialist running store. Wear moisture-wicking clothing that prevents chafing.
Why it Sticks: The right shoes are paramount for injury prevention and comfort, especially for a 10k event. Chafing and uncomfortable clothing can make a run miserable and discourage you from continuing. While you don’t need to break the bank, good gear makes a significant difference in your training for the ASICS LDNX 10K.
- Don’t Forget Rest and Recovery: The Unsung Heroes of Training
The Tip: Prioritise sleep (7-9 hours per night) and incorporate active recovery (light stretching, walking) and passive recovery (rest days).
Why it Sticks: Your body gets stronger during rest, not during the run itself. Adequate sleep and recovery allow your muscles to repair and adapt, preventing fatigue and injury. This is essential for maintaining consistent training and preventing burnout, ensuring you arrive refreshed and ready for the ASICS LDNX 10K.
- Visualise Success and Celebrate Milestones: Stay Motivated
The Tip: Imagine yourself running down Olympic Way as you head to the ASICS LDNX 10K finish line at the iconic Stadium. Break your training plan into smaller, achievable chunks and celebrate each milestone – whether it’s completing your first 5k, running continuously for 30 minutes, or simply sticking to your schedule for a week.
Why it Sticks: Positive visualisation boosts confidence and motivation. Celebrating small victories reinforces good habits and reminds you of how far you’ve come, making the journey to your first 10k feel less daunting and more rewarding, especially as you anticipate the energy of race day at the ASICS LDNX 10K.
By following these tips, you’ll not only be well-prepared for your first 10k race but also build a sustainable and enjoyable running habit for years to come. Good luck and we’ll meet you at the start line in Wembley Stadium.
