10K Training: How to Prepare for a 10K Run Without Getting Hurt

When you start 10K training, a structured plan to build endurance for a 10-kilometer run, typically used by runners of all ages to stay active and healthy. Also known as 10-kilometer running, it's not just about speed—it's about consistency, recovery, and knowing when to slow down. Many senior runners in Nottinghamshire pick up the 10K because it’s long enough to feel like a real challenge, but short enough to train for without burning out. It’s the sweet spot between walking for health and training for a full marathon.

Good 10K training, a plan focused on building aerobic endurance, improving running form, and preventing injury through gradual progression. doesn’t mean running every day. It means running smart. You need to mix easy runs, one longer run each week, and rest days. Your body needs time to recover, especially if you’re over 50. Many people hurt themselves by jumping into long runs too fast. The key? Increase your weekly mileage by no more than 10% each week. That’s it. No fancy apps, no complicated charts—just steady progress.

Your running shoes, specialized footwear designed to support the foot during running, absorb impact, and reduce injury risk. matter more than you think. If your shoes are worn out, you’re not just running slower—you’re risking knee pain, plantar fasciitis, or shin splints. Check your tread. Feel the cushioning. If they’ve done over 500 miles, it’s time for a new pair. You don’t need the most expensive ones—just ones that fit your foot and feel comfortable from the first step.

And don’t ignore your pace. You don’t have to race every run. Most of your training should feel easy—like you could talk while running. Save the fast efforts for one day a week. That’s how elite runners stay injury-free for years. If you can’t hold a conversation during your run, you’re going too hard.

What you’ll find in these posts isn’t theory. It’s real talk from people who’ve been there. You’ll learn how to tell if your shoes are done, why wearing shoes half a size too big causes blisters, and how to avoid the mistakes that sideline senior runners. There’s no magic formula—just practical steps that work for people who run because they love it, not because they’re chasing a medal.