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Jo Pavey’s 10km running tips for all abilities

December 4, 2024
JoPaveyWinterRun2016-2

In 2014 Jo made history by becoming the oldest ever European Champion (at 40 years and 325 days) and later in the year she won third place at the BBC Sports Personality of the Year. She has been an inspiration to a generation of women, picking up gold in the 10,000m in Zurich in 2014 just ten months after giving birth to her first child. Sportsister’s Stephanie Tait spoke to Jo to get her advice for the winterrunseries 10km race series.

JoPaveyWinterRun2016-2

What would be your top 10km tips?

On the actual race day you need to pace yourself, work out what your kilometre splits would be and keep quite strictly to that. When I started to do long road races people would tell me to pace myself and I would go out too hard and really regret it in the later stages, so pacing is important.

Make sure you have a tried and tested pre-race meal – you need to make sure that you aren’t eating things before your race that you are not used to.

Make sure you are well hydrated but during your last hour before your race only take sips so you don’t need the loo on the way round.

If you haven’t run before, don’t feel like you can’t run – you don’t need to run the whole way. Even when you start your training, go out and just run for a few minutes, walk for a few minutes and then try to build up joining it together and running for a bit longer and walking for a bit less.

Enjoy running! Plan interesting routes or join a group of runners so that you can keep each other motivated.

Build up very gradually because if you do too much too soon you might end up getting injured, so take your rest days, be sensible and listen to your body.

Have a training plan in place but be flexible – if one day you wake up and have a niggle or feel a bit exhausted don’t hesitate to take an extra day off.

Most of all just get out there and enjoy it and embrace the event because it is a fantastic thing to be a part of – you will absolutely love it.

JoPaveyWinterRun2016-12

What about experienced runners who would like to improve their time and really push themselves – would you have different advice for them?

I think it’s a great opportunity for runners who are entering these races with the aim of running a really fast time – there aren’t many chances to run an exciting race, especially around iconic sites in big cities at this time of year.

When you are training aim for times that you want on the track and road and build into that.

Know what sessions work for you but still be sensible, flexible and listen to your body.

Wrap up warm during training runs.

Make sure you taper down just before the event so that you don’t negate the benefit of all the training you have done.

Do you have any good advice for balancing training with a busy life and being a mum?
I found that being a mum has actually made me enjoy my running more. When I was younger I would feel quite stressed about the training and whether I would hit the targets when I went down to the track. Now my life is similar to busy parents out there, mums or dads, trying to juggle everything – but I’ve found it has made me happier and I have a better balance in my life.

One of the things I do is try to make exercise part of my daily routine, while staying flexible as I can’t have my training times set in stone – it needs to fit around the needs of the kids. I also try to make it a family affair, so I take my children with me to the forest or canal with my husband.

I try to make keeping fit part of quality time as a family, which really helps. Definitely have a training plan but work around it, find a plan that fits around your lifestyle and don’t have any barriers of when you should be doing this that or the other. Keep it part of your routine and embrace it as a family.

Do you have any tips for staying warm through the cold winter months?
You can train in any weather if you are wearing the right clothing – so I would definitely say wear layers.

One important thing is a lightweight waterproof jacket when it is hammering down with rain, as even if you are running hard, if you are doing a long distance you will be really cold if you are wet through – so wear layers. You can take the layers off and tie them around your waist.

For me socks are a big thing; in the winter I wear three pairs of socks because my feet always go numb. When we had the cold winter I would also wear three pairs of gloves because my hands would really hurt.

Definitely make sure you warm up well and don’t head off too fast.

If you are feeling a bit negative because it is horrible outside, just think how positive and boosted you will feel when you get back in and think: ‘Yes I have been out there and I have beaten the elements!’

When you ran last year’s Winter Run did you run as you do when you compete or did you take it easy and socialise with people?

When I ran last year I absolutely loved it because I got the opportunity to run with a group of runners and it was inspiring for me as we all chatted and kept each other motivated. We all stayed like a little team and encouraged those who found it more difficult. That was a really great experience and it made me enjoy the race; to have the opportunity to chat with other runners and hear their stories – there are so many inspiring people out there and you get very humbled hearing their personal reasons for taking part.

LondonRoute

Stephanie Tait, Sportsister
The Women’s Sports Magazine

The Winter Run Series will be taking place in Liverpool on Sunday 17 January, in London on Sunday 31 January and in Manchester on 28 February. Visit www.winterrunseries.co.uk for registration and more information. Stephanie (and Jo!) will be taking part in the Winter Run in London – stay posted for a report!

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