Sports

Five Tips for Running Your First 10K

Mount Pleasant trainer offers training tips for first-timers.

The Cooper River Bridge Run is a month and a half away, so if you're looking to train for the area's signature running event, there's still some time, but you need to do it the right way.

Local trainer Brian Durbin with Fitness Together in Mount Pleasant offers five tips to help you train without injury.

Shoes: Find a high-quality shoe that works for your feet. Durbin recommends small shoe stores, such as The Foot Store. Not all shoes are created equal, so don't rely simply on brands or commercials.

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Distance over speed: Don't focus on running quickly at first. It's much better to focus on distance. Durbin tells his clients not to worry about speed until they are confident running the first 5 kilometers.

10 weeks: If you're a couch potato, it's going to take you about 10 weeks to fully train for a 10K. He pushes his clients to run three times a week, conquering 1 kilometer each week until the end of the training period.

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Weight training: Hip muscles help prevent injuries. New runners should strength train at least twice a week and focus on the outsides of your hips to avoid injuries.

Roll with it: Durbin recommends his clients use a foam roller to massage the muscles on the sides of the hips, back of the legs and calve muscles. Getting out those knots prevents possible injuries in the long run.

For more about Brian Durbin, check out his Patch blog or visit his website.

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