Couch to 10k: Top tips for conquering 6.2 miles

Brought to you by Virgin Media.

We are gonna boss it!

If you haven't heard, the Her team will be racing against our JOE brothers in this year's Virgin Media Night Run on April 23. So, naturally enough we are getting just a little bit excited at the prospect of beating the boys (for the second year in a row). We're finally getting into the swing of things and training a few times a week and we have to say, we think we have got this running malarky down. The race is open to anyone and everyone. If you'd like to take part (and watch us annihilate the lads) you can sign up here.. Until the big day we decided to pull our collective knowledge and come up with 10 handy tips to help you get prepared for a 10k. Come on gals let's show them how it is done. 1. Start out easy It's very easy to throw yourself into training in the lead up to a race but always remember to start slow. It will take you a while to work up to your race distance and pace. It's all about little steps and don't forget those all-important rest days. 2. Find an online training plan A quick search on Pinterest will come up with lots of great training plans to help you work towards your 10k. There are lots of handy apps too like Nike+RunClub that will tailor a plan for you and track your runs. 3. Mix it up Don't forget about other exercises. Strength training and HIIT sessions are a great way to help build up your muscles and prevent injury. Keep your routine varied and you won't get bored. 4. Wear the right gear For the love of God don't go running in your Penney's trainers. Invest in a good pair of runners and they will help you dodge injury (and blisters). Likewise buy yourself a decent supportive sports bra or better yet get yourself fitted for one. The girls will thank you. 5. Fuel up with good food It can be very tempting to gorge yourself on sweets after a long run (you've earned it right?). But try to make sure you are feeding your body all the nutrients it needs to recover. That doesn't mean you can't have a bar of chocolate every now and then though. 6. But don't eat before a run Always wait at least two hours after eating a meal and sometimes more if it is particularly large. It's just not worth the stitches. 7. Don't let a bad run ruin your week We all have our off days. During your training, there will be days when you can't run as long or as fast as you'd hoped and that's okay. Take an extra rest day, recharge and you will be back on form before you know it. 8. Create your ultimate playlist Music is the ultimate running partner. Create a good upbeat playlist on Spotify that will help carry you through the race. You won't believe the boost that it will give you. 9. Come up with a race day plan As the day gets closer come up with a lose plan that you will follow. Organise what you are going to eat that day and what you are going to wear for your run and trial them out. Don't leave anything up to chance. 10. Enjoy it It's easy to get a little stressed out about an upcoming race especially if you're aiming for a personal best but the most important thing is that you have a good time. Running any race is a massive achievement so don't forget to just enjoy the day and have some fun. Afterall the hard part is over. This year's race will start off at 9pm on Sunday, 23 April. For more information or to register for the Virgin Media Night Run, check out their website.  Brought to you by Virgin Media.