Sunderland 10k tips

10 tips for running a 10k as the Sunderland Running Festival 2019 approaches

Thousands of runners are getting ready to take part in the various events at this year's Run Sunderland Festival.

Here University of Sunderland Senior Lecturer in Biomechanics and Performance Analysis, Dr Bob Hogg, who is also a triathlon coach, gives his top tips for 10k runners on making it through Sunday in winning style. Read more about the events here.

Every good runner should "taper" - run less and rest more - during the last 48 hours before a race. In the last few days it is the rest rather than the work that will make you strong.

1. In the last week reduce quantity, not quality

Every good runner should "taper" - run less and rest more - during the last 48 hours before a race. In the last few days it is the rest rather than the work that will make you strong.
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Hydration remains hugely important on the day, so you should aim for between 500-1000ml of fluid per hour. Plan ahead and dont forget to keep the fluid flowing.

2. Practice drinking in training - try to drink not sip so as to keep your stomach active

Hydration remains hugely important on the day, so you should aim for between 500-1000ml of fluid per hour. Plan ahead and dont forget to keep the fluid flowing.
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New trainers are a big no-no. Its a classic mistake. Splashing out on some fancy Nikes for the big day only to find your feet are in agony 4k into the run.'Be sensible. Use tried and tested kit and avoid blister/chafing problems.

3. Don't use new kit

New trainers are a big no-no. Its a classic mistake. Splashing out on some fancy Nikes for the big day only to find your feet are in agony 4k into the run.'Be sensible. Use tried and tested kit and avoid blister/chafing problems.
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Most runners understand the value of warming up before a race.'The warm-up primes your muscles for peak performance. Best to keep mobile during your warm up rather than static stretching

4. Do a warm-up walk/jog and then some dynamic stretching before you start

Most runners understand the value of warming up before a race.'The warm-up primes your muscles for peak performance. Best to keep mobile during your warm up rather than static stretching
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