It is now just one month to go until this year’s Burnham 10k run October 2024, which is taking place on Sunday 13th October.

The annual 10k run, which is organised by The Rotary Club of Burnham on Crouch and Dengie Hundred will commence at 10am from the Riverside Park.

If you haven’t signed up already, there is still time to register for this popular event. All profits raised by the event will go to a series of local charities, supported by The Rotary Club. Charities supported by the 10k run will include The Essex and Herts Air Ambulance, Little Havens Hospice and The Sick Children’s Trust.

Participation in the Burnham on Crouch 10k is £20 per person if booked in advance, or £25 on the day. To find out more and to book your place, visit: https://www.atwevents.co.uk/e/burnham-on-crouch-10k-9183

Burnham Waters, the new over 55s lifestyle community in Burnham on Crouch,  is very proud to be once again, sponsoring this popular, annual event.

Neil Yates, President of The Rotary Club of Burnham on Crouch and Dengie Hundred, said: “If you have been thinking about participating in this year’s Burnham 10k run, and you are yet to sign up, I would encourage you to go online today and register! It is always a great event, offering a scenic route that takes in some of our town’s very best views. Whether you are a seasoned runner or you are just planning to run with a few friends for fun, it is open to all and we’d love to see as many people as possible taking part on the day.”

Ian Holloway, Project Director, Burnham Waters added: “With just one month to go, there is still time to register and to take part in next month’s Burnham 10k. We are very proud to be sponsoring the event again this year. There is always a fantastic atmosphere on the day and it’s great to see so many people from the local community come together to enjoy some exercise, while raising money for some really worthwhile causes.”

The 10k is popular with runners because of its varied route, which offers views of the coastal paths on the sea wall of the Dengie peninsula as well as picturesque trails across open countryside, and sections through the main streets of the town. Runners are encouraged to obtain sponsorship to raise funds for good causes, or to just join and have fun.

For those who have signed up to participate in the Burnham 10k run in October, we share a few tips from Runners World, on how to tackle to run, on the day – and what to eat to prepare!

How to tackle the Burnham 10k on the day

According to Runners World, if this is your first 10K, try and run evenly – a fast start will often mean a painful finish. If you have a target of 60 minutes, you should aim to pass each kilometre marker at six-minute intervals. If you feel great near the end, pick up the pace and speed up.

Or, if it’s all feeling a bit too much, just slow down and enjoy the views!

What to eat before a 10K

The biggest mistake runners tend to make is not eating enough before a run. Runners World have some great advice from sports nutritionist Emma Barraclough about what you should be eating before a 10K race – and when.

Whether it’s your first time around a local course or a big push for a new personal best, eating the right foods the night before – and on race morning itself – can help to improve your performance and make for a much more pleasant experience.

What to eat the night before the Burnham 10K run

For your evening meal on the night before a race, stick to a carb-based plate. This could be pasta, rice, potato or cereal based. Some lean protein is fine to include, but try to avoid anything too high in fat, such as cheese sauces, pastry and cream, which can sit heavy and be slow to transit through your gut.

You also want to be sipping on plenty of fluids. Avoid alcohol, which can cause dehydration and deplete your muscle glycogen stores.

Also, if you've stayed nicely hydrated in the days before a race, there's no need to drink loads on the morning of the race. In fact, many runners favour not drinking anything in the hour leading up to a race to avoid the risk of needing a mid-race toilet stop.

What to eat for breakfast on the day of the Burnham 10k

Sports nutritionist Emma Barraclough advises eating your breakfast roughly two to three hours before the race starts, to give your body time to digest it – though always stick with what works for you, preferably something tried and tested. Again, this meal should be carbohydrate-based, ideally with some high-glycaemic carbs included such as cereal, porridge with jam or honey, toast and jam, or cereal bars with yoghurt and fruit.  

Do I need to fuel during the Burnham 10K race itself?

The short answer is probably not. Unless your 10K is likely to take over an hour and a half, you shouldn't need to take on any fuel mid-run. If you have adequately fuelled your body the evening and morning before the event, you should have enough stored energy in your body to run your 10K without requiring any extra fuel during the run.

About The Rotary Club  

The Rotary Club of Burnham on Crouch & Dengie Hundred is one of over 1,800 clubs with over 58,000 members throughout the UK. It has nearly 40 members drawn from all sectors of the community within the Dengie Hundred.

As well as raising funds for charity and supporting good causes in the community, The Rotary also has an extensive social programme, which is enjoyed by members, families, and friends alike. Please make contact if you wish to know more at https://www.facebook.com/burnhamocrotary  

About Burnham Waters

Burnham Waters is a vibrant new lifestyle community for the over 55s, situated in Burnham on Crouch.

It offers the perfect blend of luxurious bungalow living, combined with the comfort and serenity of a rural village community. With the added benefits of on-site amenities and facilities for residents, everything you need is easily accessible and readily available.

Choose from a selection of one, two and three-bedroom bungalows - with the first homes now ready to move in to.

Visit the website to find out more: https://www.burnhamwaters.co.uk/