Equipped with a brand new set of goals and mindset, now is a good time to be open to new sights, sounds, and ideas. Here are some tips you might want to ponder on, as you progress in training for your first 10K.

Try a new running route, preferable one that takes you to a place of beauty. Include a leisurely jog with a friend or a loved one in your out-of-town trips or vacations abroad. Not only is it refreshing to breathe fresh air when running outside the city, but it can also be soul-cleansing and invigorating to have a healthy dose of Mother Nature once in a while. And try trail running at least once a week. The softer surface reduces the impact on your joints and the uneven terrain develops tiny muscles and tendons to strengthen your feet and ankles.

Join a running club or create one with your own network of running buddies. Invite runners of all shapes, sizes, and fitness levels. Having a nice variety of runners in the group develops a strong support system that can provide the motivation and inspiration that you need to stay on track as well as push you to the next level.

Incorporate flexibility and strengthening exercises to your fitness routine. If weight training isn’t your cup of tea, try to find a good yoga or pilates class that you can attend. And don’t forget to stretch lightly for 10 to 15 minutes after each run session. These exercises strengthen and prevent tightening of your muscles as you go longer, harder, and faster, during your runs.

Encourage other friends or family members to join in the fun by joining a race as a group. With so many running events to choose from, with varying themes and post-event activities for both participants and supporters, you’ll surely be able to pick the one that best suits you and your companions’ interest. And help motivate each other by starting a tradition and making a commitment to do it at least once a year.

Cross-train at least once a week. Good alternate activities include swimming, indoor cycling, road or mountain biking, dancing, or hiking. Cross-training takes out the boredom that could set in after running day in and day out. Doing other activities refreshes not just your muscles but also your mind, which keeps you wanting to run more.

Join a running clinic. This is a great opportunity to experience training with a coach or group of coaches and learning new insights from them. With their hands-on guidance, they can correct your form, answer your running-related questions, and give you workouts that can stretch your limits. Watch out for the resumption of the free Nike Running Training Clinics in April, which will be a great supplement to the training program I’ve prepared.

TRAINING PROGRAM

Here’s the second batch of the Beginner’s 16-Week Training Program for 10K:

Week 5

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 35 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 55 min long run

Week 6

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 35 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 60 min long run

Week 7

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 40 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 60 min long run

Week 8

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 45 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 60 min long run