David Dack

The half marathon distance? It’s 13.1 miles.

A half marathon is a challenge for most of us, but it’s also one of the world’s most popular race distances

Before my first half marathon, I had no clue what 13.1 miles would feel like.

Sure, I could picture the distance on a map, but running it?

That was a whole other story.

Whether you’re about to tackle your first or eyeing your next, let me walk you through it as your coach—and someone who’s been there.

Breaking Down the Distance

Alright, the half marathon is officially 13.1 miles.

That might sound like a lot, but here’s some perspective

Ever run laps around a track? You’d need to complete 53 laps to hit that distance.

Or, to make it even more real, you’re looking at about 20,000 steps. (Yes, I checked my watch during my race—it’s a lot of steps.)

As you might notice, 13.1 is a very specific number. This specific distance is actually half of the full marathon, which has an interesting backstory. You can read about it here. And here’s the full guide to marathon distance.

How Tough is a Half Marathon?

I won’t sugarcoat it—it can be hard, especially if you’re new to endurance running.

Having a good half marathon training plan will help build your endurance and strength, no matter your current fitness level

The right plan can make it easier—just make sure it’s realistic for you.

If you’re new to running, a couch-to-half-marathon plan is a good place to start. During this plan, you start with easier sessions that consist of walking and running; then, you build up your weekly volume over long weeks up to the event.

This way, you can build up your endurance gradually and avoid injury or burnout

What’s more?

If you’ve recently done a 5K or 10K and want a bigger challenge, the half marathon is a great next step

When I started training, I followed a walk/run plan. My first few weeks? Brutal. But each week, as the distances grew, so did my confidence. If you’re like I was, feeling unsure, take it slow. Build that endurance over time; trust me, you’ll surprise yourself.

Want more challenge? Try this 90-minute half marathon training plan.

What’s a Typical Half Marathon Finish Time?

Let’s talk time. Most beginners finish between 2 to 3 hours.

When I trained for my first half, my goal was just to finish without stressing about the time. I remember crossing mine in 2 hours and 45 minutes, exhausted but proud. You’ll get there whether walking, jogging, or somewhere in between.

If you’re more experienced, maybe you’re eyeing that 1-hour 40-minute mark. That’s awesome! But remember your race, your pace. Don’t worry about what others are doing. My personal best came after I stopped chasing times and started running for myself.

My advice? Just enjoy the journey.

For me, consistency was key. Some weeks, I felt amazing and crushed my runs. Other weeks, I struggled. But as long as I kept showing up, I made progress. It just takes time and practice. The details will fall into place

Training for a Half Marathon

Half-marathon training programs are usually between 12 and 16 weeks. At the very least, it will take three months to race, but it depends on your starting option.

Beginners should stick to a training plan designed for first-timers.—such as the couch to half marathon plan—that lasts no less than 16 weeks to be race-ready.

But if you have a good base, I’d recommend training for 12 to 16 weeks for the distance.

Last but not least, advanced runners will follow a plan that’s 12 weeks long.

Just keep in mind that these are just suggestions. Your current fitness level is the deciding factor.

Tips for Beginner Runners

If this is your first time training for a half marathon, here are a few things I wish someone had told me:

• Consult a Doctor: Always check with your doctor before training, especially if you have health concerns. When I started, I was dealing with some knee issues, so having that check-up gave me peace of mind.
• Sign Up in Advance: Committing to a race well ahead of time keeps you motivated. Having that race date circled on my calendar was a constant reminder to stick with my training, even on the days I wasn’t feeling it.
• Choose a Good Plan: There are many training plans, but choosing one that fits your schedule and lifestyle is important. I’ve made the mistake of trying to follow a plan that had me running way more than I could realistically fit in, and it only led to frustration. Find something you can stick with.
• Get Proper Running Shoes: This one’s huge. Seriously, invest in a good pair. I ran in the wrong shoes in my first half and paid for it with blisters and knee pain. A good pair of running shoes is essential; you don’t want to skimp here. Head to a specialty running store and get fitted—this changed everything for me when I started running longer distances. Expect to pay around $100, but it’s worth every penny.
• Build Your Mileage Slowly: Start small, and don’t try to do too much too soon. I always follow the 10% rule, increasing my weekly mileage by no more than 10%. It’s a simple way to avoid injury while still making progress.
• Cross-Train: Strength training, yoga, biking—these are all great ways to build your fitness without pounding the pavement daily. I’ve found that adding strength training into my routine helped me avoid injury and made me a stronger runner overall.
• Come Up With a Race Strategy: Once your training’s on track, it’s time to think about race day. Have a pacing plan in mind and break the race into smaller chunks in your head. For example, if you aim to finish in two hours, think about how you want to pace each mile. I like to break the race into thirds—run the first part easy, stay steady in the middle, and then pick up the pace toward the end.
• Stay Motivated. Training for 13.1 miles can feel like a grind sometimes. When I was losing steam, I told everyone about my race. The accountability from friends and family kept me going. Find your tribe—whether it’s an online running group or your neighbors cheering you on.

In Conclusion

The half marathon is as much a mental challenge as it is physical.

Many a day, I questioned if I could do it. But here’s the thing—every single mile gets you closer. Trust the process, be patient with yourself, and remember why you started in the first place.

So, lace up, get out there, and make this half marathon yours. You’ll look back on this journey and realize that the distance wasn’t the hardest part—it was taking that first step. And guess what? You’ve already done that.

I get it.

Knee pain is one of the most frustrating things about running.

That annoying kneecap pain that flares up when you run? I know it all too well

As a coach and fellow runner, I’ve seen many athletes—including myself—struggle with the notorious runner’s knee. It strikes often, catching both newbies and seasoned marathoners off guard.

When that familiar ache in your knee starts creeping in, you’ll search for quick, effective relief.

I’ve personally found KT tape incredibly helpful, and I highly recommend it. This isn’t just any tape; it’s designed to lift your skin slightly, which helps reduce pressure on the knee, improve circulation, and support those tender areas without restricting movement.

If you’re new to kinesiology tape, don’t worry—I’ve got you covered. In this guide, I’ll explain exactly what runner’s knee is, how KT tape can help, and how to apply it properly for maximum relief.

What Is Runner’s Knee?

Before we get into the taping part, let’s break down what a runner’s knee is.

Runner’s knee (also known as chondromalacia patella) is usually caused by overuse of your kneecap.. The symptoms are familiar to many runners: swelling, discomfort, and clicking around the kneecap, especially during weight-bearing activities. If left untreated, the pain can become stabbing and even radiate down to your lower leg.

Poor knee alignment, muscle imbalances, and faulty running mechanics all contribute to this condition. For more on this notorious overuse injury, check out my complete runners knee guide.

What Is Kinesiology Tape?

KT tape is a stretchy, elastic material that supports recovery while still allowing your body to move freely.

Designed to mimic skin’s elasticity, KT tape supports muscles and joints without holding back your range of motion.

When I tried KT tape for the first time, I was surprised at how light it felt—like a second skin, but still offering solid support

Developed by Dr. Kenzo Kase in the 1970s, kinesiology tape has been around for decades but has recently gained popularity among athletes.

It’s not just for runners—it was originally used to help patients with joint alignment and recovery.

How Does KT Tape Help?

So, why use KT tape for patellofemoral pain?

Let me explain briefly.

The tape gently lifts the skin, creating space between the skin and the tissue underneath. This slight lift boosts circulation, reduces swelling, and eases pressure.

KT tape may also alter how your body senses pain by reducing pressure and improving body awareness

In my experience, KT tape offers extra compression, making a noticeable difference during long runs or while recovering

When I tape my knee before a run, I feel more stable and notice less soreness afterward. That’s just my anecdotal evidence, but it doesn’t hurt to try something new—especially if you’re in pain.

Does Kinesiology Tape Really Work? Here’s What the Research Says

Let’s face it—it’s tempting to try something new, especially when you see other runners swearing by it.

But does KT tape actually work for knee pain? Research offers some promising insights:

1. Temporary Pain Relief and Support: Studies have shown that kinesiology tape can help reduce pain and improve knee function in people with patellofemoral pain syndrome . For example, a study found that KT tape helped participants experience short-term pain relief and improved muscle activation around the knee.
2. Improved Circulation and Swelling Reduction: Kinesiology tape’s lifting effect is believed to promote circulation, which can reduce swelling and aid recovery. According to research published in Physiotherapy Research International, KT tape can improve blood flow in the taped area, which may contribute to reduced inflammation and faster recovery after intense activity.
3. Enhanced Muscle Function: Some runners find that KT tape provides additional stability to the muscles surrounding their knee. A review in the Journal of Sports Rehabilitation concluded that KT tape may positively impact muscle activation, helping runners maintain better form and control during movement (source).

A Word of Caution – Though KT tape can be incredibly helpful, applying it incorrectly can worsen your problem. Make sure to follow proper techniques and, if possible, consult with a physical therapist before making taping a regular part of your routine. Patellofemoral pain is an injury that shouldn’t be taken lightly, and taping should never replace a full recovery plan.

How To Apply KT Tape for Runners Knee 

Before you start taping, make sure you have all the supplies at hand. These include:

• Tape
• Scissors
• Low allergy or elastic tape
• Pre-wrap
• Clean knee

All of this helps ensure the adhesive tape sticks properly.

Remember that some kinesiology tape products come precut,  so just choose the right size for your leg, and that’s all.

Once you have everything you need, follow these steps to do it right.

Patella Taping Method

Patella taping employs rigid tape to help correct the alignment of the kneecap.

Follow this YouTube tutorial to do it right:

• Start by measuring the bump under your patella—or what’s known as the tibial tubercle—to your quadriceps tendon.
• Cut two KT tape strips of similar length. Minimize peeling by rounding the ends.
• Place the low allergy tape over the front of the affected knee to act as an anchor and protect the skin.
• Take a piece of rigid tape, then place it towards the top of your patella.
• Add two more pieces of tape.
• Place two strips of KT tape on your quads to form the teardrop shape, and then run them down both sides of the affected knee.

I like to tape my knee before long runs or speed sessions, giving me the needed stability. It can also stay on for a day or two after a run, supporting my knee during recovery.

The Video Tutorial

Sometimes, words aren’t enough to fully capture how to apply KT tape properly. So, let’s walk through the process with visual aids! Below, you’ll find a video and a step-by-step diagram to guide you. Whether you’re new to KT tape or just need a refresher, these resources will make it easy to get it right.

My best advice? Pause the video at each step and apply your tape along with the demo. Take your time to get the placement just right—rushing can lead to mistakes that won’t give you the full benefits of the tape!

When KT Tape Might Not Be the Best Option

KT tape is a fantastic tool, but it’s not a one-size-fits-all solution. Here are some scenarios where it might not be ideal:

• Severe Knee Injuries: For acute injuries like ligament tears or fractures, KT tape won’t provide the support you need. In these cases, a knee brace or more specialized medical care is recommended.
• Inflamed or Irritated Skin: If your skin is sensitive or you’re experiencing any irritation (from previous tape applications or otherwise), it’s best to avoid KT tape until your skin heals. Constant irritation can lead to rashes or even skin breakdown.
• Chronic Knee Pain Without Diagnosis: If you’ve had knee pain for an extended period without improvement, KT tape alone may not address the underlying issue. Chronic pain should ideally be assessed by a healthcare provider who can help you identify the root cause and create a more comprehensive treatment plan.
• Hot and Humid Conditions: KT tape can sometimes lose its adhesive strength in extreme heat or humidity. If you’re running in hot weather, consider using additional adhesive spray or switching to a compression sleeve.

Final Thoughts

KT tape has become one of my go-to tools for managing knee pain. It’s not a miracle cure, but can offer much-needed relief when used correctly. If you’re struggling with knee pain, try kinesiology tape—just make sure to get the technique right and use it with a balanced recovery plan. And as always, listen to your body.

If you have any questions or need further clarification, feel free to leave a comment. I’m happy to help guide you through the process.

Happy running, and take care of those knees!

Obesity is a global epidemic and it has been on the rise for decades. The World Health Organization estimates that more than 1 in 10 adults across the globe are obese, which means over 600 million people worldwide. Obesity rates have doubled since 1980 and continue to grow at an alarming rate. In America alone, over two-thirds of American adults (approximately 150 million) are either overweight or obese, with about one-third being classified as obese.

This staggering number translates into shockingly high health care costs for both individuals and taxpayers alike; obesity-related medical expenses account for nearly ten percent of all national healthcare expenditures in the United States – roughly $190 billion annually! It’s not just America though: globally, obesity accounts for 2%to 7% of all health care costs. We need to do something about obesity rates. But what can we do?

Exercise is a key part of the solution, and interval training is one of the best types of exercise for weight loss and overall health. Let’s take a closer look at interval training and how you can get started.

What is interval training?

Interval training is a type of exercise that alternates short periods of high-intensity activity with short periods of lower-intensity activity or rest. The high-intensity intervals are typically performed at or near your maximum effort, while the lower-intensity intervals are done at a moderate intensity. This type of training is more effective than traditional steady-state cardio for improving overall health, burning fat, and building muscle. Getting the appropriate running equipment, especially shoes should be your number one priority. Many amazing choices are available online such as on Runner’s Lab where you can compare prices and models so by doing some research beforehand you can find a model that is appropriate for your needs and budget.

How to get started with interval training

If you’re interested in starting interval training, there are a few things you need to know. First, it’s important to start slowly and gradually increase the intensity of your intervals over time. This will help prevent injury and allow your body to adapt to the new demands being placed on it. Second, it’s important to have an appropriate level of fitness before starting interval training. If you’re not in good shape, start with some basic cardio exercises and work your way up.

Start slowly

If you’re new to interval training, start by doing just two or three high-intensity intervals and then rest for an equal amount of time. As you get more comfortable with the routine, gradually increase the number of intervals you do. 

Build your core

To perform interval training safely and effectively, you need a strong core. Core exercises will help you stay stable during your high-intensity intervals and prevent injuries. There are many different core exercises you can do, so find a few that you like and stick with them.

Avoid potential risks

Interval training can be risky if not done correctly. One of the risks is that you can overdo it and end up injured. These injuries can be mild, like a muscle strain, or more serious, like a stress fracture. To avoid these risks, start slowly and gradually increase the intensity and duration of your intervals. If you are new to interval training, start with three minutes of intervals at a moderate intensity and work your way up from there.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Overtraining syndrome

Another risk of interval training is that you can push yourself so hard that you end up feeling sick or fatigued. This is known as overtraining syndrome, and it can lead to several negative side effects, including decreased performance, fatigue, decreased immunity, and even mental health problems. To avoid overtraining syndrome, always listen to your body and back off when you feel like you’ve pushed yourself too hard. If you’re not feeling well or if your performance starts to suffer, take a break from interval training until you feel better. 

Additional Resource – Here’s how to run faster

Recover between workout intervals

Interval training is intense, and it’s important to get enough rest between workouts. Aim to get at least eight hours of sleep per night and allow yourself plenty of time for recovery between workouts. 

In order to get the most out of your interval training, you need to make sure that you are fully recovered between workouts. This means giving yourself enough time to rest and rebuild your muscles. Depending on how hard you worked during your intervals, you may need up to 48 hours of recovery time. If you’re doing back-to-back interval workouts, make sure you allow for at least one day of rest in between.

Preparation exercises

It’s important to do some preparatory exercises before starting interval training. These exercises will help you get ready for the intense workout and prevent injuries. Some good preparatory exercises include squats, lunges, and hip bridges. Do a few sets of each exercise and rest for about 60 seconds between sets.

If you’re doing intervals on a track, do a light jog for about five minutes before starting your intervals. This will help get your body warm and ready for the intense workout.

End with a cooldown

Finish your interval workout with a few minutes of low-intensity cardio. This will help cool down your body and prevent injuries. Low-intensity cardio exercises include walking and light jogging.

Interval training can be a great way to improve your fitness level and get in better shape. However, it’s important to do it safely and intelligently. Start slowly, build up your core strength, and avoid overtraining syndrome. And be sure to end your workout with a cooldown period. Listen to your body, and take a break if you need it. And don’t forget to cool down after your workout.

As you can see, there are many things to consider before starting interval training. But if you take the time to prepare properly, you can enjoy the many benefits of this intense workout routine.

Remember to take precautions to avoid potential risks, such as overtraining syndrome and injuries. By starting slowly and gradually increasing the intensity and duration of your intervals, you can safely enjoy the benefits of interval training without any negative side effects. By following these tips, you can enjoy all the benefits of interval training while minimizing the risks.

If you’re working on your fitness, tracking body fat percentage can actually tell you more than just watching the scale

As a running coach, I’ve seen firsthand how understanding your body composition—specifically fat versus muscle mass—can give you a clearer picture of your fitness progress.

So, why bother with body composition tracking?

Exercise, especially strength training, can really add muscle

So, while the scale may not budge, you might actually be making big changes to your body composition. That’s why monitoring your fat-to-muscle ratio gives a more accurate picture of your progress than just looking at your weight.

In this article, we’ll dive into body fat percentage, why it matters, and the best ways to measure it.

What Is Body Fat Percentage?

Body fat percentage tells you how much of your weight is fat versus everything else. The metric has nothing to do with your muscle mass, so two people with similar body fat percentages can look completely different.

In other words, it’s the amount of fat in your entire body compared to everything else, such as your:

• Muscles
• Bones
• Organs
• Tendons
• Ligaments
• Water

For example, if you weigh 180 pounds and have 35 pounds of fat, your body fat percentage would be 19% (35 ÷ 180). Even if your weight stays the same, reducing fat and increasing muscle will improve your overall body composition.

Age, gender, genetics, and activity level significantly determine your ideal body fat percentage. Generally, men and women have different targets. Men may aim for 10-20% body fat, while women often aim for 18-28% due to physiological differences.

Why Track Your Fat-to-muscle Ratio?

Body fat percentage isn’t a vanity marker; it’s actually an important health marker. I’ve coached athletes who felt discouraged by their weight on the scale, only to realize that they were building muscle and losing fat at the same time.

Let me explain more:

• More accurate progress tracking helps you see if you’re losing fat, gaining muscle, or both.
• Setting realistic goals: Knowing how much fat you need to lose (or gain) can make goal-setting easier.
• Improving health awareness: A high body fat percentage increases the risk of heart disease, diabetes, and high blood pressure.

Body fat percentage can tell you way more about your fitness progress than a scale. I get it—it’s easy to obsess over weight, but your body composition tells the story of your fitness progress.

So, let’s talk about how to measure body fat. I’ll walk you through seven common methods, from simple and affordable to the highly accurate.

1. Check Your Progress with Photos and the Mirror

This is it if you’re looking for an easy way to estimate your body fat without fancy tools. I know it’s not scientific, but progress photos are a super simple way to actually see your fat loss.

• How It Works: Take weekly or monthly photos from the front, side, and back, wearing the same outfit each time. Stand in the same spot, ideally in front of a plain background with good lighting. Over time, these photos will show changes the scale might miss—especially if you lose fat and gain muscle.
• Accuracy: Let’s be real, it’s not the most accurate method. You won’t get an exact number for your body fat percentage, but it’s great for monitoring your progress. Pictures don’t lie—they’ll show your progress clearly.
• My Best Tip: I’ve seen this work wonders for many clients. Have a friend or partner snap the pics so you’re not fumbling with your phone. And trust me, the consistency of timing and lighting makes all the difference when you compare photos later.

2. Waist Measurements

Carrying fat around your waist can be more than just an aesthetic issue—it’s also a health indicator. Belly fat is linked to higher risks of diseases like diabetes and heart problems, even in people who otherwise seem healthy.

• How It Works: Use a measuring tape to track your waist circumference around your belly button. Also, measure other areas like your hips or thighs for a fuller picture.
• Accuracy: It’s not a direct measure of body fat but can be a good indicator of progress. For men, a waist measurement over 40 inches and women, over 35 inches, can indicate a higher risk of health issues.
• My Best Tip: Once I started tracking my waist measurement, I was surprised by how much it showed about my health. Just measure the same spot every time to ensure consistent results.

3. Skinfold Calipers

Skinfold calipers are a popular tool among trainers for estimating body fat. I remember trying them the first time—I had no idea what I was doing. But with practice, this method became one of my go-to tools for clients.

• How It Works: Calipers pinch the skin at specific sites to measure the thickness of the fat underneath. Typically, measurements are taken at the abdomen, thigh, and arm, then plugged into a formula to estimate body fat percentage.
• Accuracy: When done correctly, calipers can be accurate within 3-5%, but the key word is correctly. If you’re new to calipers, ask someone with experience to help, as it’s tricky to do on your own.
• My Best Tip: Have the same person take your measurements every time to minimize errors. I always measure clients on the same side of the body and average three readings at each site to get the most reliable estimate.

4. DEXA Scan

If you’re after precision, the DEXA scan is as good as it gets.. I’ve done this myself, and while it’s not something you can do every day, it’s the gold standard for measuring body composition.

• How It Works: During a DEXA scan, you lie still on a table while an X-ray machine scans your body. The scan differentiates between fat, muscle, and bone, providing a complete picture of your body composition.
• Accuracy: DEXA scans are incredibly accurate, with an error margin of only 2-3%. It’s also great for tracking where you lose or gain fat and muscle.
• My Best Tip: The downside? It’s expensive and not always easy to find. Expect to pay around $100-150 for a scan, but it’s worth the investment if you’re serious about tracking body composition.

5. Hydrostatic Weighing

Also known as underwater weighing, hydrostatic weighing has been around for decades and is another highly accurate method to measure body fat. I tried it once and felt like I was taking a deep dive into science.

• How It Works: You’re weighed on land and submerged in water. Since muscle is denser than fat, you’ll weigh less underwater if you have more fat.
• Accuracy: With an error margin of around 2%, this is one of the most accurate methods available. However, it’s not as widely accessible and can be uncomfortable for people who don’t like being underwater.
• My Best Tip: If you use this method, ensure you can fully exhale all the air from your lungs while underwater. It’s crucial for getting an accurate result.

6. Bod Pod

The Bod Pod is like something out of a sci-fi movie. It uses air displacement to measure your body composition and is quick, safe, and non-invasive. I’ve seen a few clients opt for this method, and it’s been a reliable option for tracking progress.

• How It Works: You sit inside a small, egg-shaped chamber while the machine measures how much air your body displaces. This data is used to calculate your body fat percentage.
• Accuracy: The Bod Pod has an error rate of about 1-2.7%, which puts it in the same league as hydrostatic weighing.
• My Best Tip: It’s not available everywhere, but if you can find a facility with a Bod Pod, it’s a convenient way to get a highly accurate body fat measurement without getting wet or exposed to radiation.

7. Bioelectrical Impedance Analysis (BIA)

BIA is often found in smart scales and handheld devices. It works by sending a small electrical current through your body, and since muscle conducts electricity better than fat, the device estimates your body fat percentage based on the resistance.

• How It Works: You either stand on a scale or hold a handheld device that sends the current through your body. It’s quick, easy, and can be done at home.
• Accuracy: BIA’s accuracy can vary depending on factors like hydration, with a 3-5% margin of error.
• My Best Tip: Measure first thing in the morning before you’ve had anything to eat or drink. Hydration can throw off the results, so consistency is key.

Conclusion

Tracking your body composition is a powerful way to monitor your fitness journey, whether your goal is fat loss, muscle gain, or simply maintaining optimal health. For many, a combination of methods—such as photos, waist measurements, and skin calipers—can provide a well-rounded view of your progress.

DEXA scans or Bod Pods are excellent options for those seeking the most accurate results, though they can be costly and harder to access. However, simpler methods like calipers and BIA scales can effectively track changes over time and are much more practical for regular use.

No matter which method you choose, consistency is key.

Track your body fat regularly under the same conditions to get the most accurate picture of your progress.

And remember, it’s not just about the numbers—it’s about how you feel and your body performs.

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

• When running on a quiet and safe residential road
• During an organized race
• Roads on which traffic is almost nonexistent
• Roads without sidewalks
• Frozen sidewalks that may be hazardous and/or slippery.
• Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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 like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

• Carbs help restore the glycogen (energy) you use during exercise.
• Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

• Banana with almond butter – A perfect combo of carbs and healthy fats.
• Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
• Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
• Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
• Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs: 

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

• Brown rice
• Sweet potatoes
• Whole-wheat pasta
• Quinoa
• Oats
• Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

• White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
• Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
• Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
• Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

• Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
• Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

• Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
• Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts: 

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!