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A classic goal for those who want to get into running, the distance is long enough to feel a true sense of accomplishment but does not require the same commitment and preparation time as a marathon, Miller says. "The benefits of training for a 10K are not only physiologic but also psychological."
Physiological benefits include cardiovascular fitness, weight loss, and improved upper- and lower-body strength. The often overlooked mental and emotional benefits include not only the sense of accomplishment after completion but also the self-confidence gained from reaching such a goal, Miller says. "These include the bonding and relationships developed through training. Partners supporting, encouraging, and motivating one another is what many runners enjoy the most about training."
Start gradually, increasing mileage by no more than 10 percent from the previous week, Miller says. Beginners should pick a race about three months down the road and ask others to train with them or look for a running group.
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