How to run 10km in two weeks, a conversation with Michelle Bridges

The sun is shining and various Melbourne running tracks are abuzz with jogging enthusiasts, distance runners and the elite professionals who sprint while pushing a pram. Australia’s largest marathon, the Medibank Melbourne Marathon takes places on Sunday, 14 October. More than 30,000 adrenaline junkies are expected to run the 42.195km race that begins at the MCG and stretches along the St Kilda beachside.

Milk Bar Mag had the pleasure to speak to Medibank Ambassador Michelle Bridges on how to run 10km in two weeks.

Who can take part in the marathon? One of the best things about the Medibank Melbourne Marathon Festival is that it doesn’t matter if you’re a walker, jogger, long distance runner or even a professional athlete – there is an event for you. With just two weeks to go, there’s still time to take part and set yourself a goal.

What’s your advice on goal setting? As with any fitness milestone, it’s important to plan back from the date of the event to where you are now, so you can ensure you have enough time to set yourself up for success. You’ll need to decide what distance you want to do, and then work out whether you have enough time to train to achieve that distance. For example, if your goal is to run a half marathon or marathon and you’ve never done one before, 2-3 weeks will not be long enough. If however, you run between 5-7km weekly, then you might be able to up the ante and run the 10km. For those who are new to running,  you could do a combination of running and walking to get to 5km,or you could always do the 3km walk. Whatever the distance, I’d encourage you to get out there, give it a go and just experience the amazing atmosphere.

When setting yourself a goal, it helps to break it down into the various steps you’ll need to take to achieve it, so that it doesn’t look so daunting. Then, when you complete those smaller steps, you’ll get the reinforcement and encouragement you need to stay motivated. Short term wins are important to maintaining your motivation to reach those bigger, long-term goals.

If you’re stuck on ways to build up your fitness, or simply need a regular engagement in the diary to help you stay motivated and achieve your goals, check out Medibank Free + Active. This program provides free exercise activities in local communities around the country, like parkrun — a free, timed 5km walk/run, which takes place every Saturday morning in hundreds of locations around the country.

What can you do to avoid injury? When it comes to preventing injury, my single biggest tip is to take the time to stretch before and after you run. Stretching beforehand can reduce the risk of injury by warming up the muscles and increasing blood flow within your arms and legs. Stretching again after the run will help to prevent muscle stiffness and soreness, and generally helps to speed up the post-run recovery process.

My second biggest tip is to make sure you’re wearing the right footwear. So many injuries are caused by worn-out or poor fitting exercise shoes, so it’s worth investing in a pair that can go the distance — just make sure you break them in before hitting the pavement.

Ready, set, go!

Medibank Melbourne Marathon 
Sunday, 14 October 2018
melbournemarathon.com.au