Thinking about tackling your first 10k run? Or maybe you're getting ready for the Forest Runner 10k Strava challenge in partnership with CLIF? Whether you're just lacing up your trainers or already running short distances, working your way up to running 10 kilometres is an achievable and rewarding goal.
Here at Forestry England, we believe running is even better when it’s among the trees – so let’s help you get there with these 10 tips for building your stamina and confidence in a safe and sustainable way.
1. Start slow
If you’re new to running, don’t worry about pace or distance at first. Begin with run-walk intervals – for example, one minute of running followed by two minutes of walking. Gradually increase your run time each week. The goal is consistency, not speed!
2. Follow a training plan
A structured training plan can help you steadily increase your distance while avoiding burnout or injury. Our Forest Runner 5k plan and Forest Runner 5 to 10k plan are 6-week training guides that take you from the start of your running journey all the way to 10k, and include rest days and cross-training too. A plan gives you both motivation and a clear roadmap.
3. Choose the right running shoes
Wearing the correct footwear is essential. Visit a specialist running shop to get fitted – the right pair of shoes can prevent injuries and make running more comfortable. Trail running shoes are ideal for woodland paths and forest trails.
4. Fuel your body properly
Eating well fuels your progress. Before a run, opt for a light snack like a banana or some toast with peanut butter. Afterward, help your body recover with a snack that includes carbs and protein – a CLIF Bar energy bar is a tasty, convenient option that supports muscle recovery and energy refuelling.
5. Run in scenic places
Running doesn’t have to be boring! The soft terrain of a beautiful forest trail is gentler on joints and being surrounded by nature can lift your mood and reduce stress. We have waymarked running trails ranging from 1-10k, but choosing a forest 5k can be the perfect stepping stone to your 10k.
6. Mix it up with cross-training
Add in activities like cycling, swimming or yoga to build strength and reduce your risk of injury. These workouts give your running muscles a break while still improving your overall fitness – and they keep training fun and varied too.
7. Rest and recover
Rest days are just as important as running days. Your body needs time to rebuild and strengthen. Don’t feel guilty for taking a day off – it’s part of your progress. Listen to your body and don’t push through pain. Missing the forest on your days off? Check out our virtual forests hub with ways of connecting to nature even while you’re at home.
8. Stay hydrated and stretch
Drink water before and after your runs, especially on warm days. Post-run, stretch out your legs – focus on your calves, quads, hamstrings and hips to maintain flexibility and prevent tightness. A quick 5-minute stretch can make a big difference.
9. Track your progress
Using an app or watch to track your runs helps you see how far you’ve come. Celebrate small milestones – your first 3K, first 20-minute run, or first forest trail. Progress isn’t always linear, but it’s always worth celebrating. Join the Forestry England Running Club on Strava to join an active community and share your milestones.
10. Enjoy the journey
Running 10k is a fantastic goal, but don’t rush it. Every run you do is a chance to connect with nature, improve your fitness, and clear your mind. Enjoy the journey – and remember, the forest will always be there to run through when you're ready.
Ready to take the first step?
At Forestry England we have miles of waymarked running trails perfect for all levels of runners. From peaceful solo jogs to family-friendly running events, our forests are open and waiting for your next adventure.
