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How to get ready for your first 10K for beginners?

Approaching the starting line for your initial 10km race can be an exhilarating yet intimidating experience. Transitioning from casual jogs to an official race requires not just endurance, but also refined techniques and improved performance.

In this article, we guide you through preparing for your first 10km, from the basics of building endurance to advanced interval training and essential running techniques.

On this article, you'll learn how to get ready for your first 10K

How to take care of your running shoes?

Receiving a new pair of running shoes is always exciting. Whether as a gift to yourself or a reward, you’ve invested time and money to find a pair that fits your morphology, activity level, and matches your style preferences. Since buying good running shoes can be expensive, proper care is necessary to avoid premature replacement and better for the environment.

Through this article, and with our expert tips, you can maintain your running shoes for as long as possible, keeping them clean and comfortable.

So, how do you take care of running shoes?

How to choose a pair of shoes to start running?

Like thousands of other people, you've decided to take up running. Welcome to the runner’s family! Running is accessible, economical, and flexible: anytime, anywhere. Just lace up your shoes, and off you go for well-being, reduced cardiovascular risk, confidence bookst, and stress reduction.

But there's the all-important question: How do I choose the right pair of shoes to start running?

6 Tips to start running

Running should be fun. To keep it that way, we've compiled 6 basic rules that show what's important for feeling good in sports and for optimal recovery/preparation.

To integrate running training into your routine, you should listen to your body, respect it, and start with a rhythm that is tailored to you.

Discover our 6 tips to start running

What are good shoes for heavy runners?

Choosing the right pair of running shoes can improve your performance and reduce the risk of injury To make your choice, you need to consider various criteria: those related to your running habits as well as your personal characteristics.

Heavy runners should pay particular attention to this weight criterion when choosing their shoes. Indeed, these shoes need to have additional reinforcement and cushioning to reduce the impact on the runner's joints and tendons.

So, what are good shoes for heavy runners?

Cushioned shoes good or bad?

Having the right shoes is crucial for running performance. While comfort is important, the right amount of cushioning is key. Too much or too little can cause problems, highlighting the need to find the perfect balance for your unique running style and needs.

This article delves into the complex effects of cushioning on your runs and provides tips on choosing the best shoes for optimal safety and performance.

So, are cushioned shoes good or bad?

How many running shoes should I have?

Ever wonder how many running shoes you should own? Balancing performance, comfort, and injury prevention isn't just about the right fit—it's about the right number.

From training on diverse terrains to preparing for different types of races, having multiple pairs can be a game-changer. Discover the optimal shoe count for your running routine, learn how to extend the life of each pair, and understand why rotation is crucial for every runner.

Ready to optimize your shoe collection? Find out how many running shoes is just right for you

How to lace your running shoes?

Do you feel discomfort while running? Are your heels slipping, or do you suffer from black toenails? The problem might be how you lace your running shoes, which significantly impacts your performance and comfort.

Explore our guide to discover various lacing techniques that solve common running issues, ensuring comfort and efficiency with every step. Ready to transform your run?

Learn the best ways to lace your running shoes!

How to improve running endurance?

Improve your endurance with expert insights from our article and run longer, faster, and stronger.

Explore effective approaches like interval runs, long slow runs, and essential nutrition tips, while building the mental resilience needed to push past your limits.

Whether you're training for a 5K or a marathon, our guide is accessible to runners of all levels. Learn how to boost your stamina and set new personal records.

Build your running endurance now and achieve your goals with confidence!

How to run faster?

Dreaming of breaking your personal record or simply running faster without getting exhausted?

Discover practical tips to boost your speed, from refining your technique and mastering hill runs to trying fartlek workouts. Whether you’re a beginner or an experienced runner, this article reveals the keys to pushing your limits and achieving your goals.

Unleash your potential and learn how to run faster now!

Runner's Tales: Marathon Annecy Lake 2024: Amelie's Story

Created in 1980 by the Annecy Haute Savoie Athletics Sports Club, The Marathon Annecy Lake saw its 43rd edition take place on April 14, 2024.

On this occasion, we met Amélie G., who participated in this marathon, and asked her a few questions about her experience. Throught this article, discover the Annecy Marathon through the eyes of Amélie, a participant. From the preparation to the race day, delve into her journey and gain insights into the challenges and triumphs of marathon.

Discover Amelie's experience on the Annecy Marathon Lake

Nike Pegasus 41

Explore the latest innovations and features of the Nike Pegasus 41, a running shoe designed to be your perfect companion on every run.

Experience unmatched comfort, durability, and performance tailored for every stride.

Discover through this article, the features of the new Nike Pegasus 41

Discover the new Brooks Glycerin 21 running shoes

Discover the new Brooks Glycerin 21 running shoes: main features, tech specs, and a comparison with the Glycerin 21 GTS version. Learn more about these redesigned iconic shoes that promise an experience of comfort and support like never before.

Take a look at the new Brooks Glycerin 21 now

Nike Pegasus Plus Review

The Nike Pegasus Plus is now available at i-Run! Considered by some as the worthy successor to the Nike Turbo, discover all you need to know about the Nike Pegasus Plus in our comprehensive review.

From first visual impressions to try-on and long-term use, we explore every aspect of these pair of Nike running shoes.

Are these shoes will be your next pair of Nike? Read our review of the Nike Pegasus Plus

How many times per week should I run?

Have you ever wondered how often you should run each week to stay in shape or improve your performance? Whether you're a beginner or a marathoner, understanding the best running frequency is important.

In this article, we break down the ideal weekly running schedule to help you achieve your fitness goals. Learn how to balance easy runs, speed workouts, and long distances to find your perfect training rhythm.

Dive into our expert tips to learn how many times you should run each week.

What is Maximal Aerobic Speed (MAS) and how to use it to improve your performances?

Ever wondered how to boost your running performance? Maximal Aerobic Speed (VMA) might be the secret you're looking for.
In this guide, you'll learn how you can improve your efficiency and speed with MAS. Ideal for both new runners and marathoners, understanding VMA will help you smarter, not harder.
Calculate your own, and integrate it into your training regime to run faster and longer with less effort.
Step up your running game by mastering your Maximal Aerobic Speed today!

Does swimming help for running?

Explore the benefits of swimming as an essential cross-training activity for runners seeking enhanced recovery and performance. This article delves into how swimming reduces injury risks, supports muscle recovery, and boosts overall athletic performance without the high impact of running.

Discover practical tips and strategies for incorporating swimming into your routine to improve endurance, speed up recovery, and maintain peak fitness levels.

Learn now how swimming makes you a better runner

How to start running if you are overweight?

Running is an activity accessible to everyone looking to gradually reintegrate sports into their lives based on their capabilities and availability. Running, even for those already in good health, can pose a challenge.

i-Run experts answer to the question: How to start running if you are overweight?