GET RACE-READY WITH NAOMI’S 10K TOP TIPS

Fresh off the back of her first marathon (Belfast City Marathon), where she finished 5th in her age category and 37th woman overall in an impressive 3:16, Naomi Allen shares her top tips for runners gearing up for the Craigavon Lake Run 10k (Wednesday 3 June). Naomi says:

Preparation is key!

At this stage you’ll have been preparing for weeks or months! You’ll be doing a combination of runs, strength training and cross training but it’s also important to incorporate easy runs and rest days. Easy runs give your body a chance to go at an easier and gentler pace and rest days are essential to help your muscles rejuvenate and your body recover.

When I was training for the marathon, my go-to for cross training was swimming, spinning and circuit training (strength and conditioning), which helped to build my aerobic stamina!

While the focus is mainly on physically preparing your body, this also goes a long way to building mental strength, which will be put through the mill with any form of long-distance running!

Invest in good gear

Let’s talk about one of the most important parts of your running journey – your shoes, which need to be comfortable and reliable. Think of them as your training partner! They’re with you every step of the way, so it’s worth getting this right early on. Investing in a decent pair of trainers is one of the best things you can do for yourself as a runner.

That said, “decent” doesn’t mean you have to spend a fortune. The most important thing is how they feel on your feet. Comfort always comes first. If a shoe feels good, supports you well and you enjoy running in it, that’s the one for you.

However there is one golden rule – never, ever try out a brand-new pair on race day. It might seem tempting, especially if they look great and promise big things, but race day isn’t the time for surprises. Stick with a pair you’ve already worn, trusted and know won’t let you down. In the end, the right shoes won’t just help your performance—they’ll make the whole experience of running that bit more enjoyable. And that’s what it’s all about.

Listen to your body

Running a long distance can be gruelling on both your mind and body, especially if you’re stepping up from a 5k to 10k or you’re relatively new to running. An injury can initially appear as a gentle whisper or niggle so it’s important to know your body, be aware of subtle cues and be wise enough to stop or take a break. Again, I am going to reinforce the importance and benefits of rest days to help your body to recover and keep injuries at bay.

Fuel up

Prioritise good nutrition and hydration. As the saying goes, carbs are a runner’s best friend but equally important are healthy fats and essential vitamins and minerals that can be provided through a nutritious and balanced diet and plenty of water.

On race day

When race day comes, soak it all in – the atmosphere, the scenery, the buzz of everyone around you. You are running somewhere beautiful, let yourself actually see it. And at the end, however you get there, whether you run, jog, walk, or even stumble over that finish line – be proud. Genuinely proud. Because showing up, putting in the work, and completing a 10k is an achievement worth celebrating.

Parting advice

There’s something special about a 10k. It sits right in that sweet spot where you’re challenged but not completely broken by the end! It tests everything: your endurance, your speed, your pacing… and just a little bit of your grit too. I really came to appreciate this when I ran the Belfast 10K on St. Patrick’s Day as part of my marathon training. It turned out to be the ideal race distance – long enough to feel like a real effort, but short enough that you don’t end up questioning all your life choices halfway through (we’ve all been there!).

A 10k isn’t about going all-out like a 5k. If you try that approach, you’ll feel it quickly. Instead, it’s about finding that steady, comfortable rhythm early on. The key is holding back just a little at the start, settling into a pace you know you can maintain. Trust me, your future self will thank you when you’ve still got enough left in the tank to push that final kilometre and cross the finish line strong.

And here’s the thing we sometimes forget – this is supposed to be fun! In all the structure of training plans and the constant checking of pace on our watches, it’s easy to lose sight of why we started running in the first place. So every now and then, put the watch away. Run by feel. Take in the fresh air. Notice your surroundings. Enjoy the freedom of simply moving.

All that’s left to say is – here’s to enjoying the journey, trusting your pacing and remembering that every step forward counts.