Top 10 rules of training

Before starting your Vitality London 10,000 training, you need to be aware of the following top 10 rules. Follow them and you'll get the most out of your training!


It may seem strange to start this list with rest, but if you don't get this element of your training right then you will not make any progress. While you don't want the whole of your programme to consist of rest, it's essential to listen to your body and take time off regularly.

Train according to how you feel

If you're having a bad day and feel that another training session would be detrimental, then don't do it. Training when you're feeling unwell or having a stressful time at work, for example, is counterproductive. This is not to be confused with that 'I can't be bothered because I feel tired' feeling!

Have a plan

Training without a plan can be demoralising. If you're training for the Vitality London 10,000 then you'll need to follow a plan or you could find you are literally going around in circles. A plan will give you short-, medium- and long-term targets – and you can tick these off as you achieve them.

Stick to your plan

Once you have your Vitality London 10,000 training plan, stick to it. Don't be tempted to deviate from it just because you're having a particularly good day. The plan will have been put together with all of the principles of training in mind, such as the need for progression.

Build up slowly

Don't be tempted to do too much too soon. Even though you might feel that you want to get into your training in a big way from day one, make sure that you stick to your plan and start slowly. If you don't then you are more likely to become injured.

Get into a routine

Build your Vitality London 10,000 training into your way of life, just like you go to work and have dinner when you get back. Follow the sessions on your training plan and you're sure to make progress.

Go your own way

Training with a partner suits some people more than others. There are advantages but there are also disadvantages. You may well find it better to do your own thing, especially in the early days. One of the problems of training with others is that you can lose heart if you can't keep up or don't make as much progress as they do.

Don't waiver

Believe in yourself and don't give up. There will be plenty of times when you doubt your ability to follow your plan and achieve your goals. Don't lose sight of your Vitality London 10,000 goal and keep at it. We all have bad days but don't let them affect your overall programme.

The right fuel

Training regularly places additional demands on the body, and that includes nutritional demands. The food you eat when you are particularly active is of utmost importance. You need to fuel your body with the right, nutritious and balanced diet to provide it with all the essential nutrients it requires to enable you to perform at your best. This will in turn help you to get more out of your training programme. Additionally it will increase your energy levels and let you train harder and for longer.

Anything letting you down?

If you're aware there is something letting you down then work on it. Don't let a weakness bring down your Vitality London 10,000 training. Deal with it as soon as you identify it.