How to prepare yourself for a 10K race?

• Reyes Estévez, running ambassador for the financial institution and coach of the #runnersCaixaBank team, has created a list of ten tips to help runners confidently take on a 10 kilometer race

• CaixaBank maintains a strong connection with local communities and is committed to being a customer-focused institution. This is reflected in its local sponsorship of more than 60 running events across Spain, as part of a strategy to build brand awareness

• Key elements for finishing a race in optimal condition include proper warm-up, appropriate gear, effort management, hydration and nutrition, and staying motivated

CaixaBank, as the official sponsor of more than 60 running events across Spain, has a top-tier ambassador for its running segment: Reyes Estévez. The world bronze medalist in the 1,500-meter event in Athens (1997) and Seville (1999) regularly supports the #runnersCaixaBank team before and during the races organized by the financial institution for its employees and clients. The goal is to help everyone improve through training sessions, where a wide range of technical and tactical tips are shared to prepare for races of this kind.

Warming up properly, tracking the route all the time, mentally preparing for the race, choosing the right gear, and managing hydration and nutrition are some of the key factors that will help athletes successfully complete their run.

WARM-UP

This is one of the most important parts of the race. Warming up helps your body adapt better to the effort you're about to demand from it. The recommendation is to spend at least 15 minutes doing light jogging and mobility exercises, along with 2 or 3 100-meter strides at your target race pace.

VISUALITZATION

Knowing the course, elevation profile, turns, and weather conditions will help you adopt a better strategy and manage your effort more effectively.

RUNNING SHOES 

With so many options on the market, choosing the right model can be tough. The most important thing is to know your foot strike type so you can find the best shoe for your needs. It's not just about your stride, but also your pace, body weight, and other factors.

TACKLING A 10K DISTANCE

Before anything else, it’s essential to undergo a stress test before starting your training and racing. This not only rules out any heart issues but also provides valuable information about the pace you can sustain.

Keep in mind that 10 kilometers is a long-distance race and can be very tough if you misjudge your pace. That’s why a minimum level of preparation is necessary to face it with confidence and enjoy the experience.

MANAGING EFFORT

The race can become especially tough if you don’t approach it wisely. It’s important to set a realistic pace. This will help you avoid burning out early and allow you to finish strong.

Since it’s a long-distance race, it’s important to drink at hydration points even if you’re not thirsty. Carrying an energy gel can also help you recover strength.

Knowing the course will also help you manage your effort better, uphills, downhills, sharp turns, and other course features.

HYDRATION

Try to arrive at the race well-hydrated: electrolytes and water will help your muscles perform reliably.

During the race, as mentioned, it’s crucial to drink at every hydration station, even if you’re not thirsty.

Bonus tip: carrying a gel can help you push through moments of fatigue.

NUTRITION

A varied diet is the best choice. Since this is a long-distance race, you can increase your carb intake slightly at dinner. On race day, have the same breakfast you’re used to, don’t try anything new, as it could upset your stomach and ruin the race. It’s best to eat about 2 hours before the event.

MOTIVATION

Think about all the training you’ve done, the pace you’ve set for the race, and how much effort it took to get to the starting line. That’s when you should feel most motivated and proud of your preparation. The hardest part is already behind you! Race day is for enjoying the experience, knowing there will be tough moments, but that’s what this sport is all about: pushing your limits day by day.

EMOTIONS 

Emotions can be a double-edged sword, they can help or hinder you. The key is to stay calm during the first few kilometers. It’s easy to start too fast and ruin your race within the first 4K.

Between kilometers 7 and 9, it’s a good time to think of things that motivate you and give you that extra push to reach the finish line.

AFTER THE RACE

Once you’ve crossed the finish line and achieved your goal, a very important phase begins. The first two hours after the race are crucial for proper recovery.

Try to jog for 5 minutes, stretch, and hydrate as much as possible. This will make a big difference in how your muscles feel the next day.

Running as a Tool for Territorial Engagement

CaixaBank maintains a strong connection with its area of influence and is committed to being a close and approachable institution for its clients. This commitment is reflected in its strategy of local sponsorships, which serve as an effective way to build brand awareness. For this reason, the financial institution continues to support the most prominent popular running events across Spain, races that share its core values of effort, perseverance, and the spirit of self-improvement.

CaixaBank is the main sponsor of 60 traditional running events throughout the country, including the Jean Bouin in Barcelona, the Valencia Marathon and Half Marathon, the Carrera de las Murallas in Pamplona, the Mitja Marató in Formentera, the Old Town Race in Seville, the Pontevedra Half Marathon, the Roncesvalles-Zubiri race, several editions of the Carrera de la Mujer held in each autonomous community, and the traditional San Silvestre races held every December 31st, among others.

With a focus on energizing and collaborating with its local communities, CaixaBank actively promotes engagement activities in the lead-up to these races, sometimes involving brand ambassador Reyes Estévez, while also encouraging participation and providing financial support to help make these events possible.

This commitment to sport has also led to the creation of a large internal running community: #runnersCaixaBank. This group, with over 3,000 members, spreads the values of sport, values that are also deeply embedded in CaixaBank’s corporate culture, throughout the country.