Running a 10K: What You Need to Know About Training, Shoes, and Stamina

When you're thinking about running a 10K, a 6.2-mile distance that’s challenging but achievable for most people with consistent effort. It’s not a sprint, and it’s not a marathon—it’s the sweet spot where preparation meets persistence. Whether you’ve never run more than a mile or you’ve knocked out a few 5Ks, this distance tests your stamina, your body’s ability to keep going without burning out, your running shoes, the single most important piece of gear that can prevent injury or make your run feel effortless, and your mental game.

Most people think running a 10K is just about running more. But it’s not. It’s about running smart. If your stamina gives out halfway, it’s not because you’re weak—it’s because you haven’t trained your body to handle sustained effort. You don’t need to run 10K every day. You need to build up gradually, mix in walks, and let your body recover. And if your shoes feel like bricks after three miles, no amount of willpower will fix that. Your feet need support, cushioning, and fit—not brand names or flashy colors. A study from the British Journal of Sports Medicine found that runners who chose shoes based on foot type and comfort, not price, had 30% fewer injuries over six months. That’s not luck. That’s science.

Running a 10K also connects to bigger habits. It’s not just about the race day. It’s about showing up on days you don’t feel like it. It’s about knowing when to push and when to rest. It’s about understanding how your body feels when it’s running on empty—something you’ll learn fast if you’ve ever gasped for air walking up stairs. That’s low stamina. And fixing it doesn’t mean running longer. It means running better.

Below, you’ll find real advice from people who’ve been there. How to pick the right shoes without overspending. What to do after an 11-mile run to prepare for a half marathon. Why working out three times a week is enough if you do it right. And how to avoid the biggest mistake most new runners make—thinking more miles equals better results. This isn’t theory. It’s what works.