For a short answer, a 10 km run translates to ten kilometers. This is equal to 6.2 miles, and yes, double the distance you need to cover in a 5 km race. Furthermore, to give you an example, you'll need to scale the famous Eiffel Tower at least 32 times to give you an equivalent of covering 10 km.
If you're thinking of running a 10 km marathon, then there are some things you need to keep in mind. You can't simply hope to start a 10 km run and finish it without proper endurance training. A lot of hard work and discipline happens to plays a role in helping you reach your goal.
What happens to your body while running?
The time required for completing a 10 km run can vary according to age, gender and build. However, what goes on in your body over this course of time is more or less the same.
The First few minutes
In the first few minutes of the running, muscles start using adenosine triphosphate (ATP), energy molecules your body makes from food. As ADP is formed, you feel surges of energy and, therefore, refreshed. In the next few minutes, your heart will start to beat faster and begin directing blood toward your muscles, and away from the bodily functions you don't need at the moment such as digestion.
Within 10 minutes
During this duration, plenty of oxygen is required as to keep the process of oxidizing sugar maintained efficiently. This results in heavy breathing. This burning of glucose and oxygen results in raising your body temperature. Moreover, your blood is directed towards your skin to provide it with a fresh supply of oxygen. This rush of blood results in the formation of sweat, which forms a channel to release the excess heat inside your body. Within 10 minutes, your body starts feeling exhausted if you lack stamina.
Within 30 minutes
However, if your body succeeds in maintaining the ATP supply, you keep going and end the run in style. Chances are, you feel energized rather than exhausted after the run. Your brain has triggered a rush of the mood-elevating hormone called dopamine. With time and practice, a distance of 10 km can be covered in mere 30 minutes.
Tips for finishing a 10 km race
To achieve maximum accuracy, some tips can be used:
Don’t try anything new
Don't even think about trying new shoes, or eating new food or drinks, wearing new gear, or anything else you haven't used before in several workouts. Stick with the routine that works for you.
Relax your feet
In the days before you’re going to start the 10 km run, try to stay off your feet as much as possible. You should Relax, and leave the lawn mowing, shopping or sightseeing for after the race. Eat in small portions and make sure that you eat in a healthy manner.
On the race day, you need to stay hydrated, but that does not mean that you gulp as much liquid as you can. Drinking too much water may trouble you during the race. Just keep your mouth hydrated instead of trying to quench your thirst. Most athletes use the rinse-and-spit method to keep their mouth watered without weighing themselves down due to drinking.
Arrive early on the day of the race, so that you have ample time to warm up and get in your groove.
Do not overdress
Do not wear too many clothes. Make sure to wear what you feel comfortable in, and any kind of clothing item that won't get in your way while running.