David Dack

Is there a difference between running and jogging?

Can we use the terms exchangeable?

Does it really matter?

If you’re looking for answers to these questions, then know, my friend, you have come to the right place.

When it comes down to it, there’s not much much difference between jogging and running.

After all, you’re simply putting one foot in front of the other at a pace faster than walking but slower than sprinting.

But, if we dig a little bit deeper, there are actually many clear-and-cut differences between jogging and running.

In today’s article, I’ll delve into some of the main differences (as well as the similarities) between running and jogging to help you better understand which is which.

Sounds great?

Let’s get started

The Similarities Between Running & Jogging

Whether you see yourself as a runner or jogger, both provide plenty of amazing benefits to your body.

Let’s start by sharing what running and jogging have in common.

Although most people may use the terms running and jogging interchangeably, the main common denominator is that they’re forms of cardiovascular training.

Here’s where they overlap:

• Burning calories
• Aiding in weight loss
• Strengthening muscles
• Improving confidence
• Reducing stress
• Building stronger bones
• Outdoor workout gear

Now that we go the similarities out of the way, let’s delve into what sets running and jogging apart.

Running Vs. Jogging – The Pace

Ask the average person on the street about the difference between running and jogging, and they’d likely say that jogging is a slow form of running.

This is, in fact, the main difference.

Jogging, as defined in the running community, is going at a pace of slower than 5 miles per hour or a pace of 1 mile in 12 minutes.

When you jog, you troll along at a more comfortable pace that’s easy enough for you to keep a conversation—or recite the pledge of allegiance—without panting for air.

In fact, you could practically jog for hours as long as you keep your pace under control.

On the other hand, running refers to anything faster than 6 miles per hour.

Running Vs Jogging – Running Is Harder

Although this might be subjective, there’s a reason why jogging “feels” less demanding than running, and it’s because you’ll likely expend more energy on a run than on a jog.

Thanks to the faster pace, running is a more intense form of aerobic training than jogging and therefore takes more effort than jogging.

That’s actually the reason runners tend to be generally fitter than joggers, especially when it comes to cardio endurance and fitness. You can debate me on this another time.

Research out of the journal Scientific Reports revealed that the faster you move, the more energy you expend.

For example, if you run a 7-minute per mile pace, it’ll take you roughly 20 minutes to finish a 5K race. A 10K race with the same pace will you over 40 minutes to complete.

Surveys show that the average running pace for men is 9:03 per mile and the average running pace for women is 10:21 per mile.

So if you’re short on time and looking to get the most out of your workout, you’re better off running hard for 20 minutes instead of an easy jog for the same duration.

Running Vs. Jogging – Calorie Burn

It doesn’t matter whether you jog or run, you’ll be burning calories, but all in all, running burns more per minute than jogging.

That’s, as explained earlier, due to the energy expenditure increase when you pick up the pace. The faster you run, the harder your body works, and the more calories you burn.

For example,

In fact, a 160-pound person will shed about 300 calories jogging at a pace of five miles per hour for 30 minutes.

Up the speed to eight mph, and the same person will burn over 430 calories during the same period of time.

What’s more?

Research shows that sprinting, which is a form of interval training, is far more superior when it comes to burning calories and reducing body fat.

Of course, don’t take my word for it. Research out of the International Journal of Obesity has revealed that high-intensity workouts, such as sprinting, shed a more drastic amount of total body mass than steady-state, low-intensity exercises such as jogging.

That’s not the whole story.

Running, especially interval running, produces a more significant workout after-burn or excess post-oxygen consumption—what’s usually referred to as the after-burn.

The more you push your body out of its comfort zone, the more you deplete its fuel stores, and the harder it has to work to restore them—hence the after-burn. This calls for energy and results in continued calorie burn up to 48 hours following the workout.

Additional link – How to perform running strides for beginners

Running Vs. Jogging – The Mindset

The differences between jogging and running extend beyond the physical.

For starters, as far as I can tell, runners tend to be more goal-oriented that love to set goals and go after them. However, joggers adopt a more casual approach. In fact, they might prefer to stick to an easy pace without trying to break any personal record or work on their speed.

This is actually one of the main reasons runners don’t like to call joggers. It’s like telling, “bro, you’re not serious enough about the craft.” That’s the biggest insult to a runner.

Running Vs. Jogging – The Form

Although proper running form is similar, there are a few things that sets jogging from running when it comes to technique.

For starters, jogging comprises more bouncy movements, while running requires a steady rhythm and involves faster arm swings and longer strides.

Runners are also more likely to land the forefoot, keep the knees aligned with your toes, and pump the arms back and forth to generate enough momentum to sustain your speed over a longer distance. The knees may come up more, coupled with a stronger arm swing.

But there’s less action while jogging since you’re going at a slower pace. You won’t need to produce and generate.

While running, you’re also taking a deeper breathe to ensure the delivery of oxygen into your muscles to meet the high demands being placed on your body while running.

The Main Differences Between Jogging and Running – The Conclusion

At the end of the day, both jogging and running have a lot to offer. They both provide immense positive results for your overall physical, mental, and emotional well-being, as well as protect your body from a plethora of chronic diseases.

Whether you decide to choose to run or jog, remember to always start your workouts with a 5-10 minute warm-up to get your body ready for training. Here’s the sequence I recommend.

Then, end the session with a 5-minute cool-down, either as a slow jog or walk, to slowly bring your body back to the pre-workout state.

If you’re a complete beginner and planning to start jogging or running, make sure to first consult your doctor, especially if you have any chronic conditions or a history of athletic injury. It’s always better to err on the side of caution.

If you have ever trained for a marathon or had a specific marathon goal, you more than likely have heard of the famous Yasso 800 workout.

You might even have tried them in the past.

Yasso 800s are a popular workout among serious runners looking to run their fastest marathon ever.

In this article, I’ll share with you the full guide to Yasso 800s, covering the basics, history as well as how to add the session into your training plan in the most effective way.

Sounds great?

Let’s get started.

What Is Yasso 800 Workout?

Although the long run is the bread and butter of marathon training, it’s by no means the only workout you should be doing, especially if you have a specific marathon goal in mind.

In fact, regardless of your marathon goals, performing Yasso 800s is a sure way to help you achieve them.

So what are they all about?

Quite simple. Yasso 800s involves performing 800-meter reps, usually on a standard track.

The goal behind them is to get your body accustomed to running at the exact pace you’ll run during the event with minimal recovery between sets.

More specifically, performing a series (usually 10) 800 meters reps alternated with short breaks will simulate the effort and pace of running a marathon at your target pace.

Before I explain more, let’s first say a few words about the man behind the workout. He coined it, after all.

Enter Yasso Bart – The Gurus’ Guru

As the name implies, Yasso 800s comes from Bart Yasso, the legendary biathlete and former chief running officer at Runner’s World Magazine.

Having run races on all seven continents, he’s unofficially referred to in the running community as “the mayor of running.”

Yasso won the 1987 U.S. national Biathlon Long Course Championship, ran the Badwater Ultramarathon, and has competed in five Ironman triathlons.

In other words, the guy is a true running legend.

The Theory Behind The 800 Yasso Workout

Yasso 800s are popular because they’re a quick and simple way to guestimate your marathon time based on your 800-meter time.

According to Yasso, the average time it takes a runner to perform ten 800-m intervals in minutes and seconds roughly correlates to the marathon time expect to run in hours and minutes.

For example, if you ran 800-meters in two minutes and 40 seconds on the track, your estimated marathon time will be around two hours and forty minutes.

The workout is also simple. The session consists of 10 intervals of 800-meters (or two laps around a standard track), with recovery intervals of the same length between each interval.

Additional resource – How to qualify for the Boston Marathon

The Best Yasso 800 Workout for A Marathon PR

Start by determining your marathon goal time in hours and minutes. Next, convert it to minutes and seconds.

For example, if you’re shooting for a four-hour marathon ( a common goal among beginner runners), your converted time will 4 minutes per interval.

By the same token, if you’re a faster runner aiming for a sub-3 hour marathon, your Yasso 800m goal time should be a sub 3 minutes too.

Once you have figured out your time, perform the following routine.

• Warm-up. This is the first step. Perform a 10-minute dynamic warm-up that consists of 5 minutes of jogging and another 5 minutes of dynamic warm-up exercises (as described here). You can also perform a few 100-meter strides to get your body really ready for faster-paced running.
• 800-meter interval. Run your first 800 meters (roughly half a mile) at your converted time (4 minutes in this example).
• Recovery: Jog slowly for the same amount of time to recover. (again, 4 minutes in this example)
• Repeat: Shoot for three to four reps per session in the first few weeks. Up the ante later on.
• Cool-down: Finish your session with 5 to 10 minutes of easy jogging, following by stretching.

And voila! There’s nothing to it but to do it.

How Many 800s Reps?

Although the exact number of intervals you perform may vary according to your fitness, when this is your first time doing Yasso 800s, start with no more than four reps and work your way up to completing ten in a single session two weeks before race day.

As you get fitter, aim to add one more repetition every other week until you reach ten repetitions per training session.

It should feel really easy during the first few weeks and don’t worry about running under your goal time. Don’t chew more than you can swallow, or you’ll regret it later on.

Can’t keep up the goal pace throughout all the intervals? Then simply stick with fewer reps again during your next speedwork—only progress when you can handle it.

Additional resource – When to skip a run

How Many Yasso 800s Workouts Per Week?

Aim to complete one Yasso 800-m session a week. Doing more will defeat the purpose, and remember that a well-rounded marathon training program includes other sessions, such as easy runs, interval workouts, and the long run.

Where To Do Yasso 800 Workout?

The best—and most practical place—to perform Yasso 800s is on a track since it makes it easy to measure 800 meters, which is about two laps around a standard track, or roughly one-half mile.

However, feel free to also do the workout on a treadmill as long as you keep track of how far and fast you’re running.

What’s more?

As long as you know the distance, feel free to do Yasso 800s on a long stretch of rad if you have a track or treadmill at hand.

Follow A Well Rounded Marathon Training Plan

Although Yasso 800s are a tried-and-true strategy for running a faster marathon, the workout is not the answer to all of your marathon prayers. In fact, it should be used in conjunction with other training runs.

As a rule, you should follow a well-rounded training plan that includes various runs such as progressive, tempo, and long runs, especially long runs with a few miles at your goal marathon pace.

What’s more?

Besides endurance, speedwork training can take a toll on your body, so cap it at no more than twice per week to prevent injury and/or burnout when training for a marathon.

The guy himself prescribes doing the workout one per week, but if you haven’t been doing speed work lately,  feel free to do the Yasso 800s every other week.

That’s ok, too.

Check the couch to marathon plan.

Yasso 800 Workout – Conclusion

There you have it! If you’re planning to add the Yasso 800 workouts to your running plan, then this article should be enough to set you on the right path. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong

David D.

Looking for some valuable advice on how to conquer the tricky challenge of running with hemorrhoids?

Well, you’ve landed in the perfect spot. Trust me, I’ve got your backside covered!

Now, let’s get real for a moment. Running with hemorrhoids can be an absolute pain in the, well, you know where. Those swollen, inflamed anorectal veins can make every step a painful reminder that life isn’t always fair. Sitting becomes a struggle, walking feels like tiptoeing on hot coals, and the thought of running seems like a distant dream. But fear not, my determined friend, because where there’s a will, there’s a way.

Are you ready to uncover the secrets of running with hemorrhoids? I know you are! And guess what? It’s totally possible to hit the pavement and conquer those miles, even with those pesky swollen veins. But first, you need to know what you’re doing. That’s where today’s post swoops in to save the day!

In today’s article, I’m going to unveil all the secrets to running with hemorrhoids. I’ll equip you with the knowledge, strategies, and guidelines you need to not only find relief but also prevent these pesky veins from ruining your running bliss. Consider this your personal roadmap to success, specially designed for those facing the hemorrhoid hurdle.

Ready? Let’s get going.

What Are Hemorrhoids?

Alright, let’s dive into the fascinating world of hemorrhoids and unravel the mystery behind these pesky little buggers!

Picture this: your rectum is like a bustling neighborhood, and within it, there’s a group of veins that are just a little more sensitive than the others. We call them hemorrhoids. They’re like the varicose veins of the rectum, and they can cause quite a commotion, especially for us runners.

So, here’s the deal. Hemorrhoids are these swollen, weakened veins that form lumps of tissue inside the rectum. Think of them as the cushions of vascular tissues in your anal canal, working hard to provide support and comfort. But just like the varicose veins you may have seen on legs, these little vessels can become overwhelmed under pressure. And boy, can they make their presence known!

Pain, itching, and even bleeding are some of the delightful symptoms that hemorrhoids bring to the party. And let’s be honest, as runners, the last thing we need is an unwelcome guest in our rectal neighborhood causing a ruckus. But fear not, my friend, because we’re about to equip you with the knowledge and strategies to tackle these annoyances head-on.

Here’s a mind-boggling statistic for you: surveys have shown that a whopping 70 to 80 percent of adults in the U.S., both men and women, will experience hemorrhoids at some point in their lives. That’s right, it’s like a secret club that most people are unwittingly a part of. But here’s the good news: hemorrhoids aren’t typically dangerous or life-threatening. And here’s an even better news flash: they’re not contagious! Phew, we can all breathe a sigh of relief there.

Internal Vs. External Hemorrhoids

Just like a rollercoaster ride, hemorrhoids come in different levels of intensity, and we’re here to take you through each thrilling stage!

First up, we have the first three stages of hemorrhoids, also known as the undercover agents of the rectal realm. These sneaky fellows hide away, not visible to the naked eye. But don’t be fooled, they might decide to make a grand entrance and show themselves outside the anus, leaving behind traces of blood on toilet tissue or in your stool. It’s like their secret code, a signal that they’re up to no good.

Now, here’s an interesting tidbit: internal hemorrhoids, even though they may not be painful at first, can be quite mischievous when it comes to bleeding, especially when you’re out there pounding the pavement or engaging in high-impact activities. They love to make a grand spectacle, reminding you of their presence with each stride you take.

But wait, there’s more! Enter the fourth stage, the external hemorrhoids. These are the rebels that you can see and feel, hanging out around the opening of the anus like uninvited guests at a party. They bring along a whole entourage of discomfort, including pain, itching, swelling, and bleeding. Oh, and let’s not forget the mucus they like to leave behind as their calling card. They’re the troublemakers of the bunch, causing a real ruckus, especially when you’re trying to enjoy a peaceful run.

Here’s the thing: if you neglect these external troublemakers, they can become real troublemakers indeed. They have a knack for forming blood clots, turning a simple annoyance into a potential medical emergency. That’s when you might need some expert intervention to prevent further complications and ensure your running adventures remain worry-free.

Additional guide  – How to run with seasonal Allergies

Hemorrhoids Symptoms

As runners, we’re no strangers to aches and pains, but when it comes to those pesky hemorrhoids, how do we know if we’re dealing with the real deal? Let’s dive in and unravel the clues, shall we?

First off, let’s talk about internal hemorrhoids, the masters of disguise. These crafty fellows like to keep things low-key, but they do leave behind some telltale signs. One of their favorite party tricks is bleeding during bowel movements. It’s like their secret code, a subtle hint that they’re up to something.

But wait, there’s more! These sneaky internal hemorrhoids might decide to take center stage and prolapse or protrude to the outside when you least expect it. That’s when you might experience some discomfort and pain, like an uninvited guest overstaying their welcome.

On the flip side, we have the external hemorrhoids, the rebels of the rectum. They’re not ones to shy away from making their presence known. If you’re dealing with these troublemakers, you might encounter a whole range of symptoms. Picture this: pain or discomfort, a bit like an annoying itch that just won’t go away.

They also have a flair for dramatics, so don’t be surprised if you witness some bleeding or notice some anal swelling. And let’s not forget the irritation and itchiness they bring along, like a mischievous prankster trying to disrupt your peace. Plus, these external troublemakers have a stubborn streak—they refuse to be manually reduced, making it even more frustrating to deal with them.

Additional resource – Running with osteoarthritis 

Causes Of Hemorrhoids in Runners

When it comes to the root causes of hemorrhoids, it’s like navigating through a maze with multiple pathways. One prominent theory that has made its way into the medical literature points to factors such as constipation, straining during bowel movements, and even prolonged sessions on the porcelain throne. These can all contribute to a disruption in the delicate balance of blood flow, leading to the dreaded swelling and inflammation of those pesky veins.

Now, here’s where things get interesting for us runners. The culprit that often sneaks into the spotlight is none other than dehydration, that sly thief of bodily fluids. Picture this: as runners, we push our limits, pounding the pavement with every stride. But if we neglect to replenish our water stores, chronic dehydration creeps in, leaving our bodies parched like a desert.

And what happens when we don’t have enough water flowing through our systems? You guessed it—constipation takes center stage, starring as the villain in this tale. With hard stools that require Herculean efforts to pass, we find ourselves straining, unknowingly placing extra pressure on those innocent hemorrhoids.

But wait, there’s more! The cast of characters behind hemorrhoids doesn’t end there. Research has uncovered a motley crew of culprits. Frequent bouts of diarrhea can throw a curveball into the mix, wreaking havoc on the digestive system.

Weight gain and poor digestion join forces, casting shadows on our gut health.

And let’s not forget the role of diet—a protagonist or antagonist, depending on our choices.

Genetics play their part too, as our DNA whispers secrets that may make us more susceptible to these unwanted visitors.

For some, the chapters of pregnancy and childbirth add their own twists and turns to the hemorrhoidal tale. And as we age, the plot thickens, with the passage of time becoming a contributing factor. Oh, and let’s not overlook the importance of the poop position—a seemingly insignificant detail that can make all the difference.

Can Running Cause Hemorrhoids?

In the realm of running and hemorrhoids, it turns out that running itself is not the villain. No, no, my friends, running is actually a hero in the battle against those swollen blood vessels.

When done in moderation, physical activity like running can be your trusty sidekick, aiding in colon health and helping you maintain a healthy weight. It’s like having a superhero protecting your backside from the clutches of hemorrhoids.

But wait, there’s more to this story. If you find yourself straining like there’s no tomorrow during your bathroom visits, constantly battling chronic dehydration, munching on a low-fiber diet, or even having a family history of hemorrhoids, then the plot thickens. These factors, combined with your hardcore running regimen, could potentially create a perfect storm, paving the way for those unwanted hemorrhoids to make their grand entrance.

Now, let’s talk about the unfortunate scenario where you’re already grappling with those pesky piles. If you’re in that boat, lacing up your running shoes and hitting the pavement may not be the most pleasant experience. You see, running is like a mischievous trickster, a high-impact and repetitive activity that can wreak havoc on your perianal skin and delicate hemorrhoidal tissues. It’s as if every step sends a jolt of discomfort through your nether regions, intensifying your pain and making you wish for smoother trails.

But hold on, my fellow runners, there’s a silver lining. While running may temporarily exacerbate your hemorrhoid-related symptoms, it doesn’t mean the condition itself will permanently worsen. Think of it like a passing storm, where the rain may pour a little harder for a while, but eventually, the skies will clear. So don’t be too quick to hang up your running shoes just yet.

Can You Run With Hemorrhoids?

First things first, let’s get one thing straight. Running itself doesn’t bear the blame for causing hemorrhoids. However, it’s important to note that any high-impact exercise that aggravates those pesky swollen blood vessels can prolong your road to recovery.

And let’s be honest, my fellow runners, the sooner we heal, the faster we can lace up our shoes and return to the bliss of logging those satisfying miles.

Now, here’s the crucial part: You need to be mindful and not exacerbate your condition by going full throttle with your running routine. Listen closely to what your body is telling you. If your hemorrhoids are causing you discomfort or pain that’s beyond what you can tolerate, it’s time to hit the brakes and give yourself some well-deserved rest. Think of it as a pit stop on your running journey, where you can take the time to heal and recharge before hitting the road once again.

If your symptoms are mild and manageable, running with hemorrhoids should be a walk (or rather, a run) in the park. In fact, for many runners, engaging in their beloved activity while dealing with this condition poses no significant harm.

However, let’s not disregard the warning signs along the trail. If you experience extreme pain and discomfort while running with hemorrhoids, it’s crucial to listen to your body’s distress signals. Don’t push through the agony, my friends. It’s essential to prioritize your well-being and give yourself the time and space needed for healing.

Additional resource – Salt tablets for runners

Treating Hemorrhoids in Runners

First things first, let’s establish a crucial fact: Hemorrhoids don’t exactly “heal” in the traditional sense. They have their ups and downs, much like the undulating terrain we encounter during our runs. But fret not, my resilient friends, for we have tools at our disposal to manage and alleviate the discomfort.

When it comes to treatment, the approach you take depends on the severity of your condition and the extent of the damage. But let’s start with some fundamental lifestyle adjustments that can make a significant difference in your battle against hemorrhoids..

Medication

As runners, we understand the importance of choosing the right gear for the job. Similarly, selecting the appropriate over-the-counter medications can help alleviate the discomfort caused by hemorrhoids.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen or Tylenol can be a runner’s ally in soothing the pain and reducing inflammation. However, it’s important to note that painkillers may only mask the symptoms temporarily, so anti-inflammatories are often recommended.

But wait, there’s more! In our quest for relief, you have a range of other solutions to explore. Ointments, suppositories, and pads come to the rescue, offering potential relief for the affected area. Look for salves containing witch hazel or hydrocortisone, which have a reputation for soothing itching and pain.

Rubber Band Ligation

When all else fails and the home remedies have left you yearning for relief, it might be time to consider this intriguing option, carried out by a skilled doctor. Picture it as a strategic maneuver in the battle against hemorrhoids, designed to cut off their blood supply and bring about their ultimate demise.

In this “non-invasive” procedure, a tiny rubber band takes center stage. It slips around the base of the hemorrhoid, constricting its blood flow and leaving it no choice but to surrender. It’s as if we’re tying a knot to prevent an escape route, sealing the fate of those troublesome piles.

Now, here’s the interesting part: Over the course of a few days, the banded hemorrhoids, deprived of their life force, begin to wither away. It’s like watching the leaves of a once-mighty tree shrivel and fall to the ground, bidding farewell to their existence. This natural process allows the body to eliminate the remnants of the hemorrhoids.

But let’s not sugarcoat the truth. This procedure may come with its share of discomfort and bleeding, like unexpected potholes along our running route. Some cases experience these side effects two to three days after the procedure. It’s crucial to keep in mind that while the majority of cases proceed smoothly, severe complications are rare but can occur.

Once the procedure is complete, it’s time for the crucial after-care phase. Just as we adjust our training and recovery routine after a challenging race, a drastic diet change may be in order to support the healing process. This dietary shift aims to prevent irritation in the affected area, much like a gentle breeze soothing a tender wound. Hard stool is the nemesis here, so we must be mindful and take measures to ensure a smoother recovery.

Additional Resource – Your Guide To Runners Nipples

Consult Your Doctor

If despite your best efforts, those pesky symptoms just won’t quit, it’s time to pick up the phone and reach out to your healthcare provider. Remember, we’re talking about prolonged discomfort and, most importantly, any form of excessive or profuse rectal bleeding. That’s the moment to hit the brakes and seek guidance.

Why is this step so crucial, you might wonder? Well, let’s consider the bigger picture. While hemorrhoids themselves typically aren’t life-threatening, there’s a chance that your symptoms could be a sign of something more serious lurking beneath the surface. We don’t want to play a game of chance when it comes to our health, right?

In such situations, it’s wise to consult a specialist who focuses on colon and rectal health. Think of them as the seasoned captains navigating the treacherous waters of gastrointestinal issues. They possess the knowledge and expertise to identify any potential red flags and guide you toward the most appropriate course of action.

One of the reasons it’s essential to consult a specialist rather than a general practitioner is because, in rare cases, hemorrhoids can evolve into a more advanced and serious condition, such as colon cancer. Now, we don’t want to go down that road, do we? By proactively seeking the advice of a specialist, we can address any concerns early on, ensuring the best possible outcome.

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Additional Resource – Your Guide To Joggers Nipples

Running With Hemorrhoids – The Conclusion

There you have it!

If you’ve ever suffered from hemorrhoids while running but wanted to keep your running routine on the go, then today’s article should have provided you with enough answers and guideposts on what to do.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Have a painless run!

David D.

Whether you’re training for your first 5K or for a new personal record, your pacing strategy can make the difference between failure or success

One simple yet very reliable strategy is the negative split. Performing them is one of the best ways to build your aerobic base and endurance, which is more critical at events like the half marathon and marathon.

Would you like to learn more about how to practice this strategy in your training? Then keep on reading.

In today’s article, I’m going to share with you the full guide to negative splits without any technical jargon or complicated non-sense.

In short, I’ll look at:

• What are negative splits?
• The benefits of negative splits
• The downsides of negative splits
• How to incorporate them
• How to practice negative splits
• How to follow a negative split on race day
• And so much more.

Sounds great?

Let’s get started.

What Is Negative Split?

Keeping a steady pace during a race is tricky. Competition, terrain variability, elevation changes, and weather conditions can all impact your running speed.

That said, and most experts would agree, negative splits are an unfailing pacing strategy in virtually every racing scenario—or whenever trying to improve your running times.

In fact, by design, negative splits are an advanced tactic that can guarantee a fast finish time.

So what are negative splits? And why should you care?

First things first, let’s start with the basics.

A split in the running world refers to the time it takes to complete a certain distance.

Are you still confused? Then simply break down your run into two or three more equal-distance portions. A split refers to the time needed to complete one of those segments.

So what does make a split negative?

In essence, a negative split refers to running the back half of a run or race faster than you ran the first half. You run slower in the first part, then speed up in the second half.

This can mean 10 seconds faster or five minutes faster, but most runners would stick to an even pace through most of the race then gradually speed it up as they get close to that finish line.

For example, if you run a half marathon with 10K splits of 55:15 and 54:45 for 01:53:40 (including the additional sprint to the finish line), you have just run a negative split as the second portion of the race is faster than the first.

By doing this, you save a lot of power, endurance and feel like you have more energy during the race.

Additional Resource – Here’s how many miles should a beginner run

What Are Positive Splits?

As the name implies, a positive split is the opposite of a negative split. When you do a positive split, you actually run the second half of the run/race slower than the first half.

This strategy is helpful if you’re want to stay consistent while running, especially if you’re tackling a really hilly course with lots of elevation changes and/or terrain variability. But again, it may not work for everyone.

What Are Even Splits?

Again, this is simple. An even split involves keeping a consistent pace throughout the entire run/race. This means running the two halves of a race—or a run—in the same amount of time.

For example, if you want to run one mile on a standard track in 4:48, you’d have to run four 72-second laps, with each lap counting as a split to achieve this goal.

This is a common goal among beginner racers in virtually all distances.

Unfortunately, all it takes is a bit of distraction, fatigue, or a tiny problem, and your even splits are ruined. Unless you can keep that even pace throughout, this strategy may prove futile.

The Benefits of Negative Splits

As you can already tell, negative splits have a lot to offer.

Let’s discuss a few of the perks.

Warm Up Properly

Kicking up your runs at a slow pace allows for your muscles and joints to gradually warm up, which may help avoid injury and ensure optimal performance.

Find True Pace

One of the most common mistakes runners make is rushing out of the gate during a race.

For this reason, determining your true pace helps set a realistic time goal for your next run/race.

Figuring out your “true pace” is key, especially when running for an extended period. By doing a negative split, you’ll start your session at a conservative pace then speed it up in line with your current fitness level.

Ensure Good Speed

Negative splits, by definition, involve running the latter portion of a race faster than the first half—as long as you stick to a realistic pace.

That’s why if you plan them right, you’ll, consequently, conserve your energy and be able to run your fastest race.

It also reduces the risk of slowing down as the race drags on.

Additional resource – How many miles is a half marathon

The Downside

As in everything else in life, negative splits are not the answer to all of your running race prayers.

One downside is the fact that negative splits do not work on all race distances/courses.

For example,  a racecourse that kicks off downhill and finishes with a drastic elevation gain may require a positive split, in which you run at the end even effort.

How To Execute A Negative Split

While it’s easy to say, “run the second half faster than the first,” it’s actually much more challenging to put it into practice.

In fact, Practicing negative splits is tricky, especially in the midst of a race when your adrenaline is soaring and other runners begin to outpace you.

To get the hang of it, you’ll need to follow a proper training plan and practice negative splits as often as possible.

Practice makes perfect, after all. And it’s what you need to ensure that you get used to the experience of performing a negative split so you can easily follow the strategy on race day.

The Step By Step Guide

First, begin by figuring out your goal pace goal, for example, 10K race pace, or simply a pace you can keep up.

During the first few miles, focus on saving up your energy by running 20-30 seconds per mile slower than your goal pace. Don’t focus too much on speed.

During the first third, focus on saving energy by running 10 to 30 seconds per mile slower than your goal pace.

As you near the middle third of the race, kick it up a notch to a realistic pace that you can keep up for the remainder of the race.

Once you reach the final stretch of the race, use any remaining energy and run as fast as possible. Shoot for 20 to 30 seconds faster than your goal pace.

For instance, if you’d like to negative split a half-marathon, and you feel confident you can finish it in precisely two hours, aim to run the first half in roughly 61-63 minutes. Then, on the second half, aim to finish it within 57-59 minutes.

Now let’s look at some ways by which you can start adding negative splits into your training.

Steady Runs

Steady runs, anything from two to six miles at a steady effort, should be negative splits all the time, even if you don’t have any specific racing goals.

Here’s how.

Break your session into three thirds.

For example, if you’re running for 45 minutes,(1) jog the first 10 minutes at an easy pace, (2) run the middle 20 minutes at a medium-fast pace, then (3) the last 15 minutes as fast as possible for the remaining duration.

This will definitely guarantee a negative split run which helps your body practice what it’s like to finish faster than the start.

Progression Run

Another way to practice negative splits is to do a progression run, which is gradually increasing your pace throughout the session.

Here’s how.

Start slower than you have to, then increase the pace in increments (every mile or so) until you’re running as fast as you can in the final mile. This is an ideal strategy to help teach your body and mind how to speed up on tired legs, which inherently translates to a faster finish time.

Here’s a simple six-mile workout.

• One mile at an easy pace
• One mile at marathon pace
• One mile at half marathon pace
• One mile at 10K pace
• One mile at 5K pace
• Five minutes jog/walk as cool down.

Interval Training

The best way to practice negative splits by doing interval workouts.

For example, if you’re training for a 5K, perform 10 X 400m at your desired speed, along with a one-minute break after each interval. Your goal is to get run each interval a little bit faster than the previous one until you’re running the last one as fast as you can.

Here’s is a sample session:

• Start with a 10-15 dynamic warm-up. Here’s how.
• Perform 8 to 10 400-meter with 60 to 90 seconds of rest between each interval.
• Finish with a 10-minute cooldown.

Here’s another variation

Example one–  10 X 400-meter reps with a one-minute rest break.

• Run intervals 1 to 4 five seconds slower than your goal pace.
• Run intervals 5 to 8 at your goal pace
• Run the last two intervals 5-10 second faster than you goal pace.

Example Two – 8 X 800-meter with 90 seconds break.

• Run intervals 1 and 2 five seconds slower than your goal pace.
• Run intervals 3 to 5 at your goal pace
• Run the last three intervals at 5-10 seconds faster than your goal pace.

The Long Run Negative Split

Long runs are another suitable workout for negative splits, especially when training for a long-distance race, such as a marathon.

And it’s really simple.

Start slow and steady, then settle into a comfortable pace. Complete the first 60-70 percent of the session at an easy, conversational pace. You should be able to recite the pledge of allegiance without panting for air.

Then, gradually pick up the pace for the last quarter until you’re running at your 10K pace or a little bit faster.

For example, if you’re running for two hours, run the first 80 to 90 minutes at the easy pace, then pick up the pace over the last 40 to 30 minutes of the run.

Beginners Runner Guide To Negative Splits – The Conclusion

Most running coaches and experts emphasize the importance of protecting a good pacing strategy for the optimal racing experience.

As you can tell by now, I’m a big fan of the negative splits, and I believe it’s the ideal way to pace on race day.

You just need to practice it more during your training so you can set realistic expectations and learn how your body reacts to the pace.

The rest is just details, really.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Cross country running is no easy jog in the park—you need to ready for anything in your path.

Rocks, roots, steep inclines, streams, and adverse weather can all be challenging but fun “complications.”

Training properly for a cross country event will give you the endurance, agility, and strength needed to reach your full performance potential.

In today’s article, I’ll spill the beans on cross country running and why so many enjoy it.

I’m also sharing a few tips on how to get started with cross country running and how to make the most out of it.

Sounds exciting?

Let’s lace up and dig in.

What is Cross Country Running?

Also known as XC running, cross country running is a form of racing that takes place in open-air, natural environments and seldom run along paths or roads.

From obstacle to jump over, steep hills, and slippery muddy descent, cross country running offers a broad range of challenges that will literally keep every runner on their feet.

What’s more?

Cross-country events take place in all sorts of weather conditions, which can drastically impact performance.

These include rain, snow, wind, ice, hail as well as heatwaves. In fact, cross-country events are seldom canceled because of adverse and bad weather.

XC running races are held during the fall or winter months, and many runners, recreational and elite alike, use the sport as means for improving endurance and staying fit throughout the cold months.

The Distance Of Xc Running Events

Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km.

Some of the most popular XC running events include:

The annual World Cross Country Championships

• NCAA Cross Country
• Cross Country Championships
• The English National Cross-Country Championships

The History

Cross country events trace their history to the 19^th century in the form of an English game called “hard and bounds” or “the paper chase.”

English schools began holding competitions in cross country running as far back as 1837, then on the 7^th December 1867, the national championship was held for the first time on Wimbledon Common in south-west London, then the first international one took place in 1903 at Hamilton Park Racecourse in Scotland.

Not long thereafter, cross country running made its way to the Olympic Games in 1912, becoming a popular event for the games.

But the sports didn’t fare well in the Olympics.

A Disaster of Olympic Proportions

At the 1924 Paris Olympics, a devastating heatwave during the race resulted in only 15 of the 38 participants reaching the finish line.

Eight of those ended up needing serious medical help.

Jose Andia and Edvin Wide were both reported dead (but the reports of their demise were actually exaggerated)  while the medics spent hours trying to locate the participants who fainted along the course.

In fact, one of the competitors started to run tight circles after reaching the stadium until he knocked himself unconscious while another collapsed a few meters from the finish line.

Although the fatality reports were unfounded, the public was so horrified at the conditions of the race that Olympic officials ruled to ban cross country running races from future games. Things may change in the upcoming Olympic event but fingers “crossed.”

For more on the history of cross country running, check the following articles:

• The Origins of Cross Country
• Cross country running
• A Brief History on Cross Country Running
• A Brief History of Cross Country

Additional Resource – Here’s how many miles should a beginner run

When Is Cross Country Season?

Cross country running races normally take place during the autumn and winter season, usually held from early October up until February and early March.

Not Easy

X-C running is no joke. In fact, it’s one of the most challenging events out there.

The sport isn’t just about the competition between you and other runners.  You also need to overcome mother nature as you make your way through slippery roads, steep hills, technical terrains, and everything in between.

All of these challenges conspire to constantly disrupt your rhythm and throw you off your footing much more than your typical race on a flat, predictable surface.

That’s why you’ll need specific cross-training training to make it through over the variety of surfaces unscathed.

Beginner Cross Country Running Tips

Now that you know a thing or two about XC running, the question is, how do you actually train for one?

Let’s find out.

How Train For Cross Country Running

As previously explained, typical XC running events range from 4 to 12 kilometers.

All these distances are primarily aerobic, meaning if you go off the gate too fast, you’ll run yourself into the ground in the latter portions of the race. Few things are as bad as being passed by runner after the next over the last part of a cross country event.

That’s why to run your cross country race, make sure you’ve enough endurance to run well over a distance of 6.2 miles. This is a key factor in cross-country success.

Crush Hills

One of the most challenging aspects of cross country running is how much up and down is involved in the race.

Although the typical XC running events aren’t long, the constant up and down is involved in the race can be tricky.

That’s why simulating these conditions before the race will better prepare your body and mind for the event.

How? Quite simple –train on hills. Doing hill work—either hill sprints or uphill endurance running—is one of the best ways to get your body used to the changing pace of an XC running event.

Even if you hate hills, incline training is key to building country running specific speed, strength, and endurance.

Here’s a sample workout to try out.

Locate a hill of no more than 400 to 600 meters in length, preferably on a softer surface off the asphalt.

Next, following a dynamic warm-up on a flat surface, run the uphill portion at a sustainable yet challenging effort, focusing on being fast and efficient, Then jog down for recovery.

Repeat for a minimum of 6 to 8 reps, depending on your fitness level and weekly mileage, then finish with a 10-minute slow jog.

For more on-hill training for runners, check my guide here.

You can also work on improving your form by doing agility ladder drills.

Your Running Shoes

To properly train for and run a cross-country race, make sure you have proper footwear.

Picking the proper pair is key to reduce your injury risk while subsequently improving your performance.

Runners who compete in X-C races usually used spiked shoes. These shoes are specifically designed to offer traction and grip on all sorts of surfaces and terrains.

What’s even better?

Get yourself a pair of proper X-C running shoes. These are designed to be more robust and versatile than track spikes and usually have better grip and traction.

I’d recommend visiting the nearest running store to get the needed shoes. You can also check out online shopping websites that also offer great cross-country running shoes.

Additional resource – How to choose running gloves

Cross Country Running Tips For For Beginners – Conclusion

Giving cross country running isn’t that hard. All you need is the right mindset, a reliable training plan, and the right gear. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.

If you’re looking to hit a 10K in under an hour, whether you’re new or experienced, it’s a great target.

Kudos to you!

Essentially, running a 60-minute 10K requires a pace of 6 minutes per kilometer, or about 9:39 minutes per mile.

It sounds like a lot, but with the right plan, you can definitely get there.

As your running coach, I’m here to guide you through this journey, drawing from my own experiences and the success stories of those I’ve helped.

I’m here to help you out with some tips I’ve learned from my own experience and from other runners I’ve worked with.

How Close Are You to the Sub-60 Mark?

When I first decided to break the one-hour 10K barrier, I was already running 5Ks comfortably, but doubling the distance at a faster pace seemed intimidating.

A lot depends on your fitness, running history, age, weight, and consistency.

I can tell you that hitting that sub-60 10K will require you to keep a pace of about 9:40 per mile (or 6:00 per kilometer), which doesn’t come overnight for most people. But don’t worry if you’re not there yet.

If you can hit 30 minutes for a 5K, you’re in the ballpark for a sub-63 minute 10K. Progress happens one step at a time!

How Achievable is a Sub-60 10K?

As a coach and a fellow runner, let me tell you that achieving a sub-60 minute 10K is doable—but like most goals, it depends on a few key factors.

Your fitness level, running experience, weight, age, gender, motivation, consistency, training plan, and mental strength all play a part.

But let’s keep it simple: to hit a 10K under an hour, you must run at an average pace of 9:40 per mile (or 6:00 per kilometer), or faster.

Not sure what that pace feels like? Head to your nearest track and give it a try.

That pace is about 12.5 laps on a standard 400-meter track, with each lap coming in at around 2 minutes and 23 seconds.

If you can already run a 5K in 30 minutes, you’re probably looking at a 63-minute 10K, so you’re not too far off.

If you’re still in the early stage, I’d recommend starting with a good training plan—like a Couch to 10K program—and easing into it. Don’t rush!

Is Running a 10K in Under an Hour a Good Goal?

Absolutely! But let me be clear: it takes work to get there. Running a 10K in under an hour is no small feat, especially for beginners.

You cannot achieve it overnight, but it’s a rewarding challenge with the right approach.

5K vs. 10K

People often say, “Well, if I can run a 5K in 30 minutes, I should be able to run a 10K in 60, right?”

Not exactly.

Doubling the distance doesn’t just double the effort—it requires better endurance and pacing. I found this out the hard way when I tried to maintain my 5K pace over a 10K and hit a serious wall around mile four.

As a result, if you can run a 5K in 30 minutes, you’re likely looking at a 10K time of around 63 minutes.

So, if sub-60 is the goal, shaving off those extra minutes will take some focused effort.

Interval Training: Boost Your Speed

Interval training was one of my best tools to improve my speed.

Interval training refers to performing periods of higher intensity running with recovery periods in between.

How fast you go during the high-intensity intervals depends on your running goals and training ability.

To make the most out of your training for a sub-60 minute 10K, running at or faster target, 10K pace is the way to go.

If you have access to a track, the following workout is perfect. You simply run fast for 400-meter, then do a slow 400-meter for recovery. Rinse and repeat for 30 minutes.

Tempo Runs: Build Your Endurance

Tempo runs are another effective tool. These are steady, sustained runs lasting 20-30 minutes, usually performed at 10 to 20 seconds per mile slower than your 10K race pace.

Start with a 5-10 minute easy jog, then gradually increase your speed for the rest of the workout. By the end, you should feel tired but not completely wiped out.

Tempo runs teach your body to maintain a challenging pace for longer, which is key for a sub-hour 10K.

Where to do them?

Practically anywhere, but I’d recommend performing them on any easily-measured, flat road with little to no traffic or obstacles. By the end of the tempo session, you should feel tired but not completely drained.

Long Runs: The Secret to Endurance

Speed is great, but you must also build endurance to run a 10K in under an hour.

When I was training, I gradually increased my long run distances until I ran up to 8-10 miles. The trick is to keep these runs easy and conversational.

Long runs are where you build the stamina to keep going strong over the 6.2-mile distance.

Aim to build your long runs up to 8-10 miles, but don’t worry about pace and finish times.

Focus on spending more time on your feet instead of worrying about how fast (or slow) you’re going. Try and go fast, and you’re more likely to crash and burn—and you don’t want that.

Race Day Strategy for a One-Hour 10K

Training is one thing, but race day is a whole different game.

Here are some tips to maximize your performance:

1. Rest up: Sleep well in the days leading up to the race, and avoid tough workouts right before the big day. You want to feel fresh and ready, not worn out.
2. Know your pace: Understand what your splits should be at each mile. For a sub-60 10K, your mile splits should be around 9:39. Familiarize yourself with those numbers to pace yourself properly on race day.
3. Warm up: I can’t stress this enough—don’t skip the warm-up! Spend about 5 minutes jogging easily, followed by dynamic stretches to get your muscles firing.

Master the Negative Split

One of my favorite strategies—and one that helped me break the 60-minute mark—is the negative split.

This means running the second half of the race faster than the first.

It takes some self-discipline to start slower than you feel you can, but trust me, it’s worth it. I’ve seen too many runners burn out by going out too fast.

The key is to save enough energy for a strong finish.

Start a bit easier than your goal pace, then gradually pick it up. For example, your first mile might be a 10:12, but by the last mile, you’re running closer to 9:10. You’ll feel in control at the start and have the energy to crush it at the end.

Here’s an example of a negative split for a sub-60 minute 10K:

• Mile One – Split Time: 10:12- Lap Time: 10:12
• Mile Two – Split Time: 20:05- Lap Time: 10:07
• Mile Three – Split Time: 29:55- Lap Time: 9:50
• Mile Four – Split Time: 39:40- Lap Time: 9:45
• Mile Five – Split Time: 48:55- Lap Time: 9:20
• Mile Six – Split Time: 58:02- Lap Time: 9:10
• 21 – Split Time: 1:00:00 – Lap Time: 1:58

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question about running a 10K. Let me address some of these questions so you can make the most out of my training plan.

What should I do if I experience pain while training?

If you encounter pain during your training runs, it’s crucial to listen to your body. Do not ignore pain; instead, take a break and assess the situation. If the discomfort persists, consult a healthcare professional to rule out any injuries. Remember, taking time to recover is essential for your long-term success and health as a runner.

How can I stay motivated during my training?

Staying motivated can be challenging, especially as your training progresses. Here are some tips to keep your spirits high:

• Set Specific, Achievable Goals: Break down your main goal into smaller milestones. Celebrating these wins can keep you motivated and engaged.
• Join a Running Group or Find a Buddy: Training with others can provide camaraderie and accountability. Sharing the journey with fellow runners can make your training more enjoyable.
• Track Your Progress: Use a running app or journal to log your workouts. Seeing your improvement over time can be a great motivator.

How should I adjust my training if I feel fatigued?

Fatigue is a normal part of training, but it’s essential to listen to your body. If you’re feeling unusually tired, consider taking an extra rest day or reducing the intensity of your workouts. Incorporate recovery strategies such as proper hydration, nutrition, and sleep to help your body recover.

What if I miss a training session?

Missing a training day is common and shouldn’t derail your progress. If you miss a workout, simply return to your training schedule as planned. If you’ve missed multiple sessions, consider repeating a week of training to allow your body to adjust. Remember, consistency is essential, but it’s also important to be flexible with your training plan.

How long should my long runs be as I prepare for the 10K?

As you prepare for the 10K, your long runs should gradually build up to around 6-7 miles. This distance will help improve your endurance without overwhelming your body. Keep these runs at a comfortable, conversational pace, allowing you to adapt to longer distances.

What should I eat before training runs?

Nutrition plays a crucial role in your training. Aim to have a light meal or snack about 1-2 hours before your run. Good options include:

• A banana with nut butter
• A slice of whole-grain bread with avocado
• Greek yogurt with some fruit

These foods will provide you with the energy needed for your workouts without causing discomfort.

The Bottom Line

There’s no magic formula for a sub-60 10K—it takes commitment and consistent effort. But the reward?

That sense of accomplishment when you see the clock stop just under an hour—it’s worth every step. So, lace up, put in the miles, and enjoy the journey.