Top tips to get you through the Donegal Women’s Mini Marathon

Whether you are going to run, jog, walk or crawl your way around the Finn Valley this Sunday the 14th for the first ever Donegal Women’s Mini Marathon hosted by Excel Sports, we are here to give you to top tips on surviving the 10k route!!!

Eat the right pre-race meal – You don’t want to be hitting the start line for your 10k run on an empty stomach and on the same point the 10K is not long enough to require any mid-race fueling, so you must eat for optimal performance. As a 10k won’t deplete your glycogen stores you can stick with your normal pre-run meal. Here are some ideas to help:
Porridge topped with fruit
A bagel
Wholegrain toast
Low-fat smoothie

If your not good with dairy at the best of times then its best to AVOID Yogurt and most dairy, as it’s known to cause stomach issues during workouts. There is also no need to load up on carbs for a 10k either.

Pace yourself! – Be careful about going out too fast in the 10K and aim for relatively even splits. Once you determine an average minute/mile pace, start the 10K no more than 5 to 10 seconds per mile slower than your goal pace. Gradually pick up the pace to be running at goal pace by miles 3 or 4; then continue to accelerate faster than goal pace in the final mile(s). Our range of Garmin Watches are great for keeping you on track throughout your race, check out our range here:

Garmin vivosmart 3 (available in black or purple)

3. The Must-do’s:

Get there in plenty of time so you are not rushing to the start line
Don’t miss a chance to run to the toilet before the race
Bring water to sip on but not too much, remember point above
Don’t forget to warm up and stretch
Pace yourself
And most importantly HAVE FUN!!!!!
If you like listening to music on your run or need the beat to run to our range of AfterShokz Wireless Headphones are lightweight and comfortable with bone conduction technology that delivers music through your cheekbones it ensures you can still safely hear all that is going on around you. See more here

AfterShokz Trekz Titanium Wireless Headphones Pink

4. Post race recovery – It is important that your recovery starts immediately after you finish your race, although you may not feel like it a light jog over a short distance can do wonders for your legs, after your jog have a protein drink on hand and have a good stretch and then home to rest!

Your legs should recover well from a 10k but if you feel those muscles a little tender, it’s a good idea to foam roll. See our range of Foam Rollers here

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