OLYMPIC athlete Liz Yelling officially launched the Bluewater Sweatshop 10k run which takes place on June 13, and we managed to catch her for a speedy chat on her top training advice.

How regularly should you train for a 10k run?

I’d say to train a minimum of two to three times a week, depending on how serious you are. If you’ve never done a 10k run before, then training three times a week would really benefit you and make the race a lot easier, ultimately that’s what training is supposed to do.

How can you integrate training into your day-to-day routine?

You need to be really organised. Plan your training around your lifestyle and decide when you can run. It’s about creating opportunities to run, so that could be early in the morning before your family get up or in the evening after work.

Training early in the morning means your session is done for the day and you can relax for the rest of the evening, perhaps you could run at work if your office have facilities for showering.

Most people prefer running in the evening because your body is a lot warmer, your muscles are warmed up and you probably feel less stiff. It’s best to train as soon as you’ve finished work, especially if you find the sofa too luring when you get home!

Really it’s all about personal preference.

What do you wear whilst training? Does it differ to when you compete?

I try and wear something that I feel really comfortable in, so my preference is Lycra shorts and a light technical t-shirt that wicks away all the sweat.

I wouldn’t recommend wearing heavy cotton items as they can rub and collect your sweat, weighing you down.

You should wear clothes that you feel confident about wearing and running in.

I wear a lot less when I compete. If I’m racing a big international race, I wear shorts and a crop top because less is lighter and every second counts!

What three key kit items do you think are important for running?

First and foremost is your shoes, it’s very important to have a decent pair of trainers for injury prevention. I would also recommend for women to invest in a good support bra. Also a good sports watch can be handy, allowing you to time and calculate your distance so you can monitor your progression.

What is the most important thing to look for when buying new trainers?

If you don’t wear the correct footwear you could get injured, so making sure you go to a reputable store that do gait analysis is essential for aspiring runners. They will look at your running style and fit you with a shoe that is suitable for you.

Stores like Sweatshop are fantastic places to go, you can get advice from people who have experience in sports and running and can also fit the right shoe for you.

How many trainers do you go through?

Gosh, well, they say you should only run 500 miles in your trainers so I guess that means they last me about four to five weeks!

I probably get through about 10 to 12 pairs of training shoes a year.

How should you warm up before a race?

It really depends on the distance. If you are running a marathon and you’re running for a very long time then you should do very little before the race, as the race will be long enough to warm into.

With a 10k run you need to do a very gentle jog beforehand, between a five to 10 min easy run or walk depending on your level, and just a few dynamic stretches, which include gentle bounces and bounding exercises.

Leave your static stretching until the end of the race, not before, because it can take some of the spring out of your legs.

Any tips for increasing energy levels whilst running?

Most people really miss out on hydration, I think people don’t realise how fatigued dehydration can make them feel. I know it sounds grim but checking the colour of your urine is a really good way to check if you are hydrated. If it's clear to pale then you're hydrated, if it’s a lot darker yellow to brown then you're not drinking enough.

It’s amazing what a difference you’ll feel when hydrated properly.

Eating a good balanced diet with lots of fruit and veg, and including carbohydrates is a good way to increase energy levels. I don’t really advocate the Atkins diet for anyone who’s running. Carbohydrates are good for you as they fuel your body giving you energy. It’s all about eating the right foods in moderation.

What foods should you avoid during training? And what foods should you eat?

Avoid high-fat processed food. I wouldn’t necessarily say "don’t eat cake" because I think it’s good to have those treats in moderation, as long as you don’t live on them or have them with every single meal.

You should have a healthy balance in your diet, making sure that your main meals include some carbohydrates, protein, vegetables and fruit.

After I run I really enjoy scrambled egg on toast, because it replaces the energy that you’ve used up, and helps you to feel better for your next training session.

Eggs are a really great source of protein to help your body recover and adapt to the exercise you’ve done.

Do you listen to music while you run and if so what are your favourite tracks?

I did go through a phase of listening to music, I think I was listening to Mika. Generally, I don’t really listen to music very much while I’m running because I’m trying to get in tune with my body and how it’s feeling while I’m running.

As a women running on my own, I like to be able to hear things around me, it’s very important to be aware of your surroundings when you are running, especially if you are on your own.

How do you relax after a race/event?

Personally, I like to go out for a meal and reflect on the race while having some good food.

What would your key advice be for new runners?

Don’t listen to the ‘no pain, no gain’ mantra. As a new runner you really need to be easy on yourself, gradually introducing a run/walk schedule, and progressively building up.

You need to start your training gradually so you feel comfortable working up the time and the distance that you run.

The Bluewater Sweatshop 10k run will be held on Sunday, June 13. For more information or to download an entry go to bluewater10k.com