David Dack

One question I hear all the time—whether from readers, fellow runners, or friends—is, “Does running give you abs?”

I cannot deny it.

It’s a fair question!

We’ve all seen those shredded athletes crossing the finish line, and it’s easy to assume that running is the secret to those defined abs.

But let me be real with you.

While running can help reveal your abs, it won’t do all the work for you.

You might be disappointed if you expect to get a six-pack just by racking up miles.

I know this from experience—I started running, hoping it would magically sculpt my core. But I quickly realized there’s more to the story.

Here’s the truth: running can play a significant role in your quest for a toned core with the right combination of running, strength training, and nutrition.

Let’s break down exactly what you need to do.

Why Running Alone Isn’t Enough for Visible Abs

Running is a fantastic cardiovascular workout that engages your core muscles, especially when stabilizing your body on a long run or during sprints.

But to see those abs, you must do more than just run.

Let me explain more:

1. Body Fat Percentage and Ab Visibility

You must lower your body fat percentage to get that defined six-pack look.

For men, that means getting below 15%, and for women, around 20%.

Running can help you reduce body fat, but it’s not the magic bullet for everyone—this is where diet comes into play.

2. Spot Reduction is a Myth

One of the most common misconceptions is that you can target fat loss in specific areas—like your belly—just by running.

I hate to break it to you but you can’t control where your body burns fat, so running alone won’t automatically melt away fat from your midsection.

The Science Behind Running, Fat Loss, and Core Activation

If you’re hoping for abs from running, it’s all about understanding how fat loss and core engagement work together to make those muscles visible. Let’s dive into the science.

When it comes to revealing your abs, reducing body fat is essential. You could have strong core muscles, but if there’s a layer of fat covering them, they won’t be visible. This is where running shines as a cardio workout. Running is an effective calorie burner, and research shows it helps increase your total calorie expenditure, which can lead to a calorie deficit—the key to fat loss.

According to the Journal of Obesity, aerobic exercises like running are particularly effective for reducing belly fat when combined with a healthy diet. When you’re running, especially at a moderate to high intensity, your body taps into fat stores for energy. Over time, this reduction in body fat will help bring out muscle definition, including in your abdominal area.

How Running Can Contribute to Ab Development

Though running won’t give you abs, it helps.

This is especially if you incorporate high-intensity interval training (HIIT) and speedwork. These types of runs engage your core muscles more than steady-state running.

For example, sprinting activates your core, especially your lower abs, as you push through those bursts of speed.

Try sprinting for 100 meters, then jogging or walking for 30 seconds to recover. Repeat this 15 to 20 times, and not only will you torch calories, but you’ll also feel your core working hard to stabilize your body.

Research even shows interval training can boost fat-burning hormones long after your workout.

Here’s what you need to to make the most out of your runs:

Aim to run three times a week, incorporating at least one speed session to get the most out of running for core strength. Keep these sessions around 20 to 30 minutes. If you’re new to running, ease into it—gradually build up your stamina to avoid burnout or injury.

Strength Training is Essential for Abs

This is where most people fall short. If you want visible abs, you need more than just running. Core strength exercises like planks, leg raises, and Russian twists are key to building those muscles that running alone won’t target.

Aim to work on your core at least two to three times a week. It’s not about doing endless crunches—it’s about focusing on quality movements that hit your entire core.

What’s more?

Having a strong core isn’t just about looking nice. Having great abs—and core muscles—can lead to fewer injuries and better running performance.

How come?

Let me explain.

A strong core improves the stability of your hips, pelvis, and even your lower body during running. This, in turn, may help take some of the strain off your muscles and connective tissues, thus reducing injury risk.

What’s more?

By reducing wasteful movements, your stride gets much more efficient, so you can run longer and faster. That’s a good thing if you ask me.

And please don’t take my word for it. Research published in PLOS One found that a couple of months of core training enhanced running economy in college athletes compared to athletes who skipped core training.

During the study, the researchers measured each runner’s VO2 max (the amount of oxygen available during exercise) to measure improvements in running economy. This was performed with a treadmill test before and after the two-month core training period.

The results?

Runners who worked on their core reported drastic improvements in VO2 Max compared to those who did not. This, in turn, suggests improvement in running economy.

Here are some of my favorite core exercises that complement running:

• Planks (standard and side)
• Bicycle crunches
• Leg raises
• Russian twists

These exercises help build core strength and stability, leading to better running form and efficiency.

The Role of Diet: You Can’t Outrun a Bad Diet

I know it’s not what you want to hear, but diet is crucial when revealing those abs.

No matter how much you run or how hard you train, if your diet isn’t aligned with your goals, those abs will stay hidden under a layer of fat.

Even if you log in 60 miles a week, your belly fat won’t go away if you keep eating French fries and donuts all day.

Here are the diet rules you need to follow:

• Eat Enough. Eat enough calories to satisfy your body’s needs but not enough to nourish excess body fat. This is easier said than done, but it’s not out of possibility.
• No Junk Food. Stop eating processed foods. Instead, consume food in its most natural and raw form. This means many vegetables, lean proteins, fresh fruits, healthy fats, and grains.
• Aim for around 1.2 to 1.8 grams of protein per pound of body weight to help with muscle recovery and growth after those tough sessions.

Genetics Play a Role, Too

Here’s the truth: genetics will influence how visible your abs become. Some people are naturally more predisposed to having a leaner midsection, while others may have to work harder to get those abs to show.

And that’s okay!

Focus on being your healthiest and fittest version rather than chasing a specific aesthetic goal.

Training Tips for Maximum Impact

• Sprints and Intervals: Adding sprint intervals helps burn fat and engage your core more deeply than steady-state runs.
• Hill Work: Running uphill forces your core to stabilize even more, making it an effective way to strengthen those abs.
• Running with Resistance: If you’re looking for an extra challenge, try using a weighted vest during your runs to engage your core muscles even more.

Frequently Asked Questions (FAQ): Getting Abs Through Running

I know you have many questions about how to lose belly fat by running. Let’s tackle some of the most common ones.

1. How long does it take to see abs?

The timeline for visible abs varies based on factors like body fat percentage, diet, and workout routine. Generally, with consistent running, core training, and a balanced diet, it can take anywhere from a few months to over a year, depending on your starting point and dedication.

2. Should I focus on diet or exercise for visible abs?

Both are essential, but diet plays a major role in reducing body fat, which is key for revealing abs. A balanced diet combined with running and core exercises will yield the best results. Aim to maintain a calorie deficit for fat loss while ensuring adequate protein intake to support muscle.

3. Can I get abs just by running?

Running contributes to fat loss and engages your core, but it’s typically not enough on its own to build defined abs. Supplement running with core-specific exercises (like planks and bicycle crunches) to strengthen your abs and create visible muscle definition.

4. What types of runs are best for fat loss?

High-intensity workouts like interval runs and hill sprints are particularly effective for burning calories and promoting fat loss. These types of runs help you achieve a higher calorie burn in less time, which can support your goals for visible abs.

5. How many times a week should I do core exercises?

For best results, aim for core exercises 2–3 times per week. Pair them with your runs or do them on rest days. Consistent core work will help build muscle definition and improve stability.

6. Do I need to run long distances to get abs?

Not necessarily! Long runs are great for endurance, but shorter, higher-intensity workouts (like HIIT and tempo runs) can be just as effective for fat loss and core engagement. Mix up your routine to include both steady-state and high-intensity runs for balanced benefits.

7. What should I eat to help with visible abs?

Focus on a diet rich in lean protein, healthy fats, and complex carbs. Avoid processed sugars and empty carbs that can hinder fat loss. Aim to eat a balanced diet that supports your running energy needs while promoting fat loss for muscle definition.

8. Can I still get abs if I’m only running a few days a week?

Yes! As long as you’re combining running with a proper diet and core exercises, you can make progress. Consistency is more important than frequency—whether you’re running two days a week or five, stick with your routine and adjust based on your goals.

Putting It All Together: A Balanced Approach for Visible Abs

In short, running can help reveal your abs, but it won’t build them on its own , and for advanced performance-enhancing solutions, some athletes turn to syn pharma to support their fitness goals.

Here’s a quick checklist for an ab-focused running routine:

• Mix running workouts (intervals, hills, tempo) to maximize calorie burn and core activation.
• Maintain good posture during runs to engage your core muscles.
• Supplement your running with core-specific exercises like planks, bicycle crunches, and Russian twists.
• Follow a balanced diet to support fat loss and muscle definition.

By combining running with core work and a mindful diet, you’re on your way to a stronger core and, yes, maybe even those coveted abs.

Join the Conversation: Share Your Running and Core Journey!

Everyone’s path to core strength and fat loss is unique, and we’d love to hear about yours! What are your main goals for running—are you looking to lose fat, build endurance, improve muscle tone, or something else entirely?

Leave a comment below to connect with fellow runners and share your story. And if you found this article helpful, consider sharing it with friends or anyone interested in core strength through running.

Looking to buy a running watch but don’t know how to make the right choice? Then you have come to the right place.

One of the most important questions I get as a running blogger is what type of running watch to use during training.

As you can already tell, there’s no such thing as a satisfying answer as it depends on your unique needs and goals. There’s no one-size-fits-all formula.

That’s why the fitness market is inundated with running watches of all sizes, designs, functions, and price ranges.

All of this makes choosing the right watch easier than done.

Fret no more.

I got you covered.

In this article, I’ll break down the basic features you need to in running a watch so you can find a device that meets all of your needs.

Sounds great?

Let’s get started

What’s A Running Watch?

Running watches are a type of fitness trackers. They’re designed for runners of all training levels—the beginner taking up the sport for the first time as well as the serious athletes looking to break their personal best.

All in all, running watches are designed to help you personalize and optimize your training to help take your performance to the next level.

The running watch you pick will depend on your running goals and your budget—just keep in mind that the most expensive piece of gear isn’t always the best tool for achieving your goals—regardless of the promising ads.

When choosing a running watch, there are a few important features to keep in mind.

Understanding these key factors will help you to choose the best running watch for your needs. Whether you require a precise timing device or cold-weather protection, there are running watches that can help make sure you’re getting the most out of your miles.

They’re also more specialized than ever before, with some models specifically crafted for runners of all skill levels and training goals.

Do You Actually NEED A Running Watch?

Actually, no. running watches are not a must-have.

Plenty of free-running apps can help you perform some of the main functions of a running watch.

But if you have the budget for it and want to take things to the next level, a running watch is worth it.

In fact, whether you’re planning to start running or training for your 30^th marathon, using a running watch can help you reach your goals.

• Effectiveness of wearable activity trackers to increase physical activity and improve health:
• Does Looking at Your Watch Help or Hurt Your Running?
• Who uses running apps and sports watches?
• Accuracy and Adoption of Wearable Technology Used by Active Citizens: A Marathon Event Field Study
• Health at hand: A systematic review of smart watch uses for health and wellness
• The Best GPS Running Watches

How To Choose A Running Watch For Beginners

Now let’s get into specifics.

Here are some tips to help you choose the best running watch for you.

Your Data

The first thing to consider is the type of data you want to keep track of. Most running watches track time, pace/speed, and distance. This makes them ideal for a variety of runs.

Knowing your running goals will help determine and set the bar for what type of running watch you need.

This is key as you have to shell out a considerable amount of money on it.

Here’s the rundown.

• Looking to keep track of distance, time, or pace? Go for a basic or mid-level running watch.
• Planning to do heart rate training? Choose a running watch with a heart rate monitor.
• Looking to keep track of advanced running metrics? Choose a mid-level or advanced running watch.
• Looking to keep data on different spots? Opt for a multisport watch.

Additional resource – Running equipment guide

Price Of A Running Watch

Once you define your goals, you need to talk budget!

Running watches start at roughly $100 and can run as high as $1000 or more.

All in all, the more features, the more expensive. But not all perks will benefit your training.

That’s why knowing the data you’re after first is key for making the best running watch choice.

Let me break down the price ranges.

Under $100:

Or what’s known as entry-level, basic, GPS running watches.

If you want to record distance and pace, and nothing else, this is the watch for you.

Just keep in mind that these watches come with limited features—the cheaper ones often without GPS—but many can connect with your smartphone for extra data.

Some have one or two extra features, such as activity tracking or auto-pause.

$100 to $300

This is the mid-level category and works great for both beginner and intermediate runners looking to track data from their workouts.

And this is a pretty broad category.

Some of the features include:

• Heart rate monitor
• Basic GPS functionality
• Built-in accelerometers
• Run /walk alerts
• Interval training options
• Training estimates
• Longer battery life
• And so much more

Additional resource – Your guide to heart rate variability

$300 and over

Welcome to the advanced running watches. They are suitable only for advanced runners looking for in-depth training data not only for running but multiple sports.

Features you can find in these running watches include:

• Basic and intermediate running GPS watch functionality
• Built-in compass
• Vertical oscillation
• Real-time coaching
• Multi-sport tracking
• VO2 max readings
• Triathlon-specific settings like transition timing
• Longest battery life.

Additional Resource  – Here’s your guide to advanced running metrics

Battery Life

Another impact thing to consider when choosing the best running watch is battery life.

Most devices run on rechargeable lithium-ion batteries (just like the ones used in your smartphone and laptop) and hold enough fuel to last for up 8 to 12 hours per one change in GPS mode.

This means, in theory, that you can train with the watch up to ten hours before you need to recharge it.

But, all in all, true battery life will vary according to usage frequency, how it’s used, humidity, and storage temperature.

What’s more?

The overall age of the battery also impacts how long it last per one charge.

It also depends on the brand. Top of the line watches like Fenix 5 and Forerunner 935 have a battery life of more than 20 hours.

Extra resource – How to buy a treadmill

Waterproof Vs. Water-resistant Running Watches

Most running watches are sweat and rain-proof, but not all are waterproof enough to swim with.

If you’re looking for a truly waterproof watch, make sure it definitely states water-resistant for no less than 30 meters.

Extra Features to Consider When Choosing Running Watches

Every running watch feature is designed to either personalize or optimize your running experience, so you decide in advance what features are a must for you.

Some of these extra features include:

Touchscreen

A not-so-common feature, most running watches work well with a few buttons.

• Competitive racing against yourself or virtual competitors
• Vibrations and audio messages for real-time data from smartphone notifications to lap times and heart rate zones.
• Connectivity with training apps in order to upload and share your data
• Recovery time calculation
• Customizable running and workout routines
• And so much more.

The Best Running Watches On The Market

Here are a few of the top running watches to check out.

Garmin Forerunner 30

The Garmin Forerunner 30 is one of the best entry-level running watches around, with features such as distance, pace, heart rate, cadence, calories, even VO2 max readings.

What’s more?

The model is also equipped with a nice battery—lasting over 8 hours per charge.

Additional resource  – Your guide to running belts

Apple Watch

Looking for an app that tracks almost everything? Then get yourself an Apple watch.

This model also comes with an always-on display, which any type of runner will like.

This always-on screen is bright and easy to read while running, so you don’t have to activate the screen to check on your stats.

It’s also designed with a blood oxygen sensor that measures the oxygen saturation of the runner’s blood to better understand and gauge overall fitness and health.

What’s more?

The battery life tops out at roughly 18 hours—that’s quite a lot.

TomTom Runner 3

Another running watch that provides all the essential information you need while running.

Costing as little as a third the price of a high-end running watch, the TomTom Runner 3 has a great bitter life, provides full GPS multi-sport tracking, and a smart enough look.

Where to Find A Cheap New Running Watch

If you want to get a great running watch at a bargain, you better shop around and wait for sales.

All in all, Black Friday and the January sales are a fantastic time to get a new running watch.

What’s more?

You should also consider buying a secondhand running watch online.

Additional resource – Guide to running gadgets

How To Choose A Running Watch For Beginners – The Conclusion

When looking for a new GPS running watch, it’s key to consider exactly what features you need as well as your future needs. The rest is just detail, really.

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

In the meantime, thank you for dropping by.

Keep running strong.

David D.

Ever felt the wind on your face and thought, “I wish I could run just a bit faster?” Well, you’re in luck because you’ve just stumbled upon the ultimate guide to supercharge your pace. Every runner, whether a newbie or a seasoned marathoner, dreams of shaving a few seconds (or minutes!) of their time.

And guess what?

Boosting your speed doesn’t just make you a faster runner—it’s also a ticket to a healthier, more vibrant you.

Ready to lace up and level up? Let’s dive into some game-changing tips to elevate those running sessions and races!

1. Start with a Baseline

Imagine starting a journey without a map or trying to bake without knowing the original recipe. Sounds tricky, right?

The same goes for boosting your running speed. Before you lace up and hit the ground running, you’ve got to know your starting point. This is where setting a baseline comes into play.

Why a Baseline?

• Reference Point: Knowing your current speed sets a clear benchmark. This becomes your point of reference to gauge improvement over time.
• Motivation: Seeing tangible progress is a massive boost. If you knock a few seconds (or even minutes) off your initial time, it’s a sign that your training is paying off!

Here’s Your Game Plan:

A standard track is ideal for this. The clear markings and flat terrain offer consistency, making it easier to measure progress in subsequent runs.

If you’re just starting, the one-mile test is your best bet. As you evolve, branch out to other distances like the 5K or 10K.

One lap on a standard track is 400 meters, making four laps equivalent to a mile. Easy to remember, right?

No Track? No Problem!

If a track isn’t accessible, find a straight, flat path where you can measure out a mile. There are plenty of smartphone apps that can help you determine distance accurately.

Always kick things off with a dynamic warm-up to prep your muscles and get your heart rate up. Think leg swings, butt kicks, or arm circles.

Once you’re all warmed up, start your timer and unleash your inner Usain Bolt! Give it everything you’ve got for that mile. Once done, record your time.

2. Interval Running

Ever wished you had a secret weapon in your running arsenal? Meet interval running – the high-octane workout that alternates between adrenaline-packed sprints and much-needed recovery periods.

It’s like a roller coaster for your running routine – thrilling highs (sprints) followed by calming lows (recovery).

Why Choose Interval Running?

• Efficiency Boost: Get more done in less time. Perfect for those who are tight on time but want results.
• Build Stamina: It can help you break through plateaus by pushing your body past its usual limits.
• Burn Calories: High-intensity workouts can have a fantastic afterburn effect, helping you burn calories long after the workout’s done.

Science Backs It Up

Don’t just take it from me; science has our back! A study in the Journal of Strength & Conditioning witnessed trail runners incorporating interval training into their regimes. The results? After just six interval workouts spread over 15 days, they boosted their speed by an impressive 6% in a 3000-meter run.

Here’s Your Interval Running Blueprint:

Begin with 5-10 minutes of easy jogging. It’s like getting your engine started. Next, dedicate the next 5 minutes to dynamic stretches like leg swings, high knees, and lunges. It’s all about priming those muscles.

Here’s where the magic happens. Go all out, giving 80-90% of your maximum effort for 45-60 seconds. Imagine you’re on the home stretch of a race.

Slow down and jog for 1-2 minutes. This is crucial for letting your body recuperate so you can give your best in the next sprint.

Aim for 15-20 minutes of these sprint-recovery cycles, adjusting based on your fitness level.

Finish with a 5-minute leisurely jog. It helps in muscle recovery and reduces post-workout soreness.

Remember, it’s not about going from 0 to 100 immediately. Listen to your body, adjust based on how you feel, and gradually push your boundaries.

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

3. Hill Reps For Faster Legs

Striving to make the most out of your interval workouts? Try hill training.

Think of hills as nature’s treadmill, with an adjustable incline you can’t escape. When you sprint up these bad boys, you’re not just fighting against your own body weight, but also the pull of gravity. The result? Muscles are working overtime, heart pumping hard, and lungs doing some serious heavy lifting!

Here’s Why Hills Rock:

• Muscle Builder: The incline demands more muscle engagement, especially from your glutes, quads, and calves.
• Form Refiner: Running uphill forces you to adopt a more efficient running form with a forward lean and higher knee lift.
• Endurance Enhancer: Over time, regular hill workouts can increase your stamina, making flat terrains feel like a breeze.

Listen to the Pros (or Science)

Studies have shown the magic of hill running. A study from the International Journal of Sports Physiology & Performance introduced hill sessions to runners and noted significant improvements.

Within just six weeks, participants upped their 5K game by a neat 2%! And the good folks at Auckland University backed this up, linking hill runs to an increase in leg strength and overall speed.

Ready to Conquer? Here’s How:

Look for one that’s around 150 to 200 meters long. It should be steep enough to challenge you but not so steep that you can’t maintain good form.

Begin with a solid 10-15 minutes of easy jogging on flat terrain. Toss in a few dynamic stretches to prep those muscles.

Run up your chosen hill at about your 5K effort pace, or even a tad faster. Dig deep, but remember to keep your form sharp. No hunching or dragging those feet!

Once you hit the top, turn around and walk or jog back down. This is your recovery. Enjoy it because another ascent awaits. Repeat this process as many times as your fitness level (and willpower) allows.

Additional resource – Bolt top running speed

4. Try Fartleks

Sounds strange, right? But no, I’m not talking about some mysterious Nordic dish or a hidden dance move. Fartleks, which means “speed play” in Swedish, is an engaging and flexible training technique that’s a game-changer for runners aiming for that extra zip in their stride.

What’s the Fartlek Fuss About?

• Random Rush: Unlike traditional interval training with strict structures, fartleks are all about the element of surprise. Mix up steady runs with bursts of speed and then back down. There’s no set pattern – you’re in the driver’s seat!
• Perfect for Any Setting: Whether you’re in a park, a neighborhood, or on a winding trail, fartleks can be done anywhere. No need for a professional track!
• Customizable Challenge: Fartleks can be as intense or as relaxed as you like. You can base it on time, distance, or landmarks like streetlights or mailboxes.

Let’s Get Fartleking!

Kick off with a dynamic 10-minute warm-up to get your body prepped.

Next, choose landmarks as your sprint and recovery targets. It could be running full tilt between three telephone poles, then easing up till the next one. Or how about a sprint from one bench to the next, then a relaxed jog for two more?

The best thing about fartleks? The unpredictability! Change up your intervals to keep it interesting. Remember, the key is to keep yourself engaged and challenged.

Once you’re done playing with speed, slow things down with a cool-down jog for about 5 minutes.

5. Practice Good Form For Running Speed

You know how a finely-tuned sports car can glide on the highway effortlessly? Well, your body can be that sports car when you run, but the key is in the mechanics. A polished running form can make the difference between feeling like you’re trudging through mud or soaring like an eagle.

Let’s dive into the nitty-gritty of stellar running form!

The Blueprint of a Beautiful Run:

• Stand Tall & Proud: Imagine a string pulling you up from the crown of your head, making you as tall as possible.
• Eyes on the Horizon: Peer ahead, fixing your gaze about 10 to 12 meters in the distance. Remember, where you look, your body follows.
• Power from the Core: Engage that core! Not only does it stabilize you, but it’s the powerhouse of your running engine.
• Lean with Purpose: A slight forward lean can be your best friend. But remember, it’s a lean from the ankles, not a stoop from the waist.
• Stay Limber: Imagine you’re a free-flowing river, not a frozen glacier. Keep your shoulders relaxed and let go of any tension. If you feel yourself tensing up, give your hands a shake.
• Arm Dynamics: Swing them! Arms bent at a 90-degree angle, moving in sync with your legs. It’s like an elegant dance, providing balance and driving you forward.
• Quick Feet: Aim for light, springy steps with a cadence of about 180 steps per minute. Think of your feet as the percussion section in an orchestra: rhythmic, rapid, and efficient.
• Perfect the Strike: Land on the mid-part of your foot, then gracefully roll forward, pushing off the front of your foot. This optimizes energy return and minimizes the risk of injuries.

One More Thing:

Regularly practicing good form can turn these guidelines into second nature. Over time, you’ll find yourself automatically falling into this optimized way of running, making every race or casual jog more efficient and enjoyable. And as you hone your technique, you’ll not only become a faster runner but also a safer one.

6. Lose Weight

Running is as much a mental sport as it is physical, and managing weight plays a significant role in enhancing your performance. The principle is simple: the less weight you carry, the less work your muscles have to do, allowing you to run faster.

Let’s delve into the world of weight management for runners.

The Science Behind Weight and Speed:

Your body works hard to carry its weight. For every pound you shed, you decrease the strain on your joints and muscles, making it easier for you to move swiftly. As a result, you may find that your stamina improves, and you fatigue less easily.

The Healthy Approach to Weight Loss:

It’s essential to approach weight loss with a marathon mindset rather than a sprint. Gradual, steady weight loss is more sustainable and healthier than drastic cuts.

• Focus on Nutrient Density: Opt for foods packed with nutrients. Think colorful fruits and veggies, lean proteins, whole grains, and healthy fats. Remember: food is fuel, so choose the best for your engine!
• Hydrate: Water aids in digestion, keeps your body temperature in check, and helps with muscle function. Aim to drink at least eight glasses of water daily.
• Monitor Portion Sizes: Eating healthy is vital, but it’s equally essential to watch your portion sizes to avoid overeating.
• Don’t Skip Meals: Regular meals keep your metabolism active. Skipping meals can lead to extreme hunger later on, causing you to overeat.
• Limit Empty Calories: Minimize foods and drinks that don’t provide much nutritional value but are high in calories, such as sugary beverages, candies, and most fast foods.
• Exercise Mindfully: Incorporate a mix of cardio (like running) and strength training to build lean muscle and boost metabolism.
• Rest and Recovery: Don’t overlook the importance of a good night’s sleep and proper recovery after workouts. Your body repairs and strengthens itself during this time.
• Listen to Your Body: Tune in to your body’s signals. Eat when you’re hungry, stop when you’re satisfied, and rest when you’re tired.

Additional Resource – 13 Exercises to improve running

7. Strength Train To Run Faster

While running is primarily a cardiovascular exercise, the benefits of incorporating strength training can’t be understated. Building muscle can lead to better running form, increased endurance, and a decrease in injury risk.

Let me explain more.

• Power and Speed: Strengthening muscles can result in more explosive power, helping in both sprints and uphill runs.
• Injury Prevention: Strong muscles, tendons, and ligaments can help absorb the repeated impact of running, decreasing the risk of injuries.
• Improved Running Economy: Being stronger means your body can do the same work with less effort.
• Better Posture and Form: Strength training, especially for your core and upper body, can help you maintain proper running posture even when fatigue sets in.
• Bone Density: Just like running, resistance training can help improve bone density, reducing the risk of osteoporosis.

How to Incorporate Strength Training:

• Start Slow: If you’re new to strength training, start with body-weight exercises before moving to weights.
• Focus on Compound Movements: These are exercises that engage multiple joints and muscles simultaneously. Examples include squats, deadlifts, and pushups.
• Target Key Muscles: Runners should focus on glutes, hamstrings, quads, calves, core, and the upper body.
• Include Balance and Stability: Exercises like Bulgarian squats and split squats challenge stability, which can help with running balance.
• Stay Consistent: Incorporate strength training 2-3 times a week, ensuring adequate rest between sessions.
• Don’t Neglect the Upper Body: Your arms provide momentum while running, so exercises like pushups and planks are crucial.

Sample Strength Workout for Runners:

• Warm-Up: 5 minutes of dynamic stretches like leg swings, arm circles, and torso twists.
• Pushups: 3 sets of 10-15 reps.
• Squats: 3 sets of 12 reps. Hold dumbbells or a barbell for added resistance.
• Lunges: 3 sets of 12 reps per leg. For variety, try forward, reverse, and lateral lunges.
• Planks: Hold for 30 seconds to a minute. Aim to increase duration over time.
• Deadlifts: 3 sets of 10 reps. Ensure proper form to avoid injury.
• Russian Twists: 3 sets of 20 reps (10 on each side). Hold a dumbbell or medicine ball for added resistance.
• Bulgarian Squats: 3 sets of 10 reps per leg.
• Split Squats: 3 sets of 10 reps per leg.
• Cool Down: 5 minutes of static stretching focusing on major muscle groups.

Always ensure you maintain proper form during each exercise to maximize benefits and reduce the risk of injury. As your strength increases, you can adjust repetitions, sets, and weights accordingly.

8. Stay Persistent

When you’re striving to achieve a goal, whether it’s to run faster or build endurance, consistency in training is paramount. Think of it as building a house: laying a brick a day ensures a steady progression towards the finished structure. Similarly, each run, no matter how short or slow, lays the foundation for your running goals.

Why Consistency Matters:

• Momentum: Consistency helps build momentum, making it easier to stick with a routine. Once you’ve formed a habit, it becomes second nature.
• Improved Performance: Consistent training leads to physiological adaptations that enhance aerobic capacity, muscle strength, and endurance.
• Mental Resilience: Regularly committing to training, especially on days when motivation is low, strengthens mental fortitude.
• Reduction in Injury Risk: A consistent, gradual increase in mileage and intensity helps condition the body, reducing the risk of overuse injuries.

Tips for Maintaining Consistency:

• Set Clear Goals: Be specific. Instead of “I want to run faster,” aim for “I want to shave 2 minutes off my 5K time in the next three months.”
• Follow a Plan: Structured plans offer guidance, taking the guesswork out of training. They also provide milestones to track progress.
• Log Your Runs: Documenting each run, including pace, distance, and how you felt, can be motivating and highlight patterns or areas for improvement.
• Mix it Up: Incorporate varied workouts like intervals, hill training, and long runs to avoid monotony.
• Join a Group: Running with others can be motivating and provide accountability.
• Celebrate Small Wins: Recognize and celebrate progress, even if it’s a few seconds off your mile time or running an extra half mile without stopping.
• Listen to Your Body: Consistency doesn’t mean running yourself into the ground. If you’re feeling fatigued or notice persistent pain, it’s crucial to rest and recover.
• Incorporate Cross-Training: Activities like cycling, swimming, or yoga can complement your running, improve overall fitness, and reduce the risk of burnout.

How To Run Faster – The Conclusion

Increasing your running speed won’t happen overnight—it’s a slow and gradual process that requires time and a variety of methods and workouts.

Aim to incorporate the above strategies into your weekly running plan, and don’t forget to listen to your body and take plenty of recovery.

When your body is well recovered, you’ll see your running speeds increase.

What about you? Do you have any favorite speedwork training tips you’d like to share? Please feel free to leave them in the comments section below.

In the meantime, thank you for dropping by.

David D

Looking for a simple fitness goal that can help you lose weight, improve endurance, and improve overall health (without pain or injury)? Then you should give running 2 miles a day a try.

Here’s the truth: Running a relatively short distance every day is an awesome way to build the exercise habit and get all the major benefits of running without the downsides.

It’s actually the ideal dose of running to keep you going every day without getting injured or burned out.

In today’s post, I’m going to share with you some of my best advice on how to start a running streak.

In this article, you’ll learn more about:

• The benefits of running two miles a day
• How to get started
• How to stay safe
• And so much more

Sound great?

Let’s get started

Running Streak Explained

Two miles, or 3.1 km, is a relatively and achievable distance that can lead to plenty of health benefits.

Let’s dive a little deeper into the reasons you should consider setting a goal of running every day.

Lose Weight

It goes without saying, but the reason number one most people take up running is to lose weight.

And you can certainly shed a lot of pounds by just running two miles every day.

Of course, how many calories you burn during a two-mile run will depend on your weight, speed, and fitness experience, but it’s still going to be a significant number.

Here are a few examples of caloric burn while running a 9-minute mile for a 160-pound runner.

• 120-pound person – 180 calories running two miles.
• 130-pound person – 190 calories running two miles.
• 140-pound person – 210 calories running two miles.
• 150-pound person – 225 calories running two miles.
• 160-pound person – 240 calories running two miles.
• 170-pound person – 255 calories running two miles.
• 180-pound person – 270 calories running two miles.
• 200-pound person – 300 calories running two miles.
• 220-pound person – 330 calories running two miles.
• 240-pound person – 360 calories running two miles.

Just keep in mind that running and exercise, in general, is not a silver bullet for weight loss.

It’s only one half of the battle—the other being your diet.

Stay More Consistent

Research shows that the best way to build a habit to turn your goal activity into a ritual that you do every for at least 30 days.

Doing a running streak is all about exercising every day.

Even though you’re only running for a relatively short distance, the consistency gains are real.

Improves Your Outlook

The other common reason people decide to become runners is the natural mood boost that comes with it.

With all the stress that life throws at us, it can be tricky to keep a positive outlook.

Maybe you feel burned out at work.

Maybe your partner is not as supportive as you’d like them to be.

Maybe the universe doesn’t feel like a friendly place anymore.

Whatever.

But by lacing up those shoes and logging your two miles, you’re telling the rest of the world that you’re strong and can do anything you set your mind to.

Protect You Against Cardiovascular Disease

Research shows that running and cardiovascular exercise in general, can improve heart health like nothing else.

For example, a meta-analysis reported that running regularly was correlated with a:

• 30 percent reduced risk of cardiovascular mortality
• 23 percent reduced risk of cancer mortality
• 27 percent reduced risk of all-cause mortality

No Excuses

Anytime you think that you are not fit enough or don’t have enough time to exercise, remember it’s just two miles.

Not even a 5K.

Let alone a marathon.

To Conclude

I can go on and on about the benefits of running two miles a day.

But by now, I hope you’re in.

Now let’s try and see if there’s any downside to the practice.

Additional resource – How to start running with your dog

The Dark Side of Running Two Miles A Day

Running two miles is a realistic training goal that virtually everyone can achieve, but, depending on your fitness level, it might cause overtraining if you push yourself too hard.

Clearly, running every day has a lot to offer.

But like almost any exercise plan, it has drawbacks.

If you’re trying to run two miles every, it’s best to skip your session if:

• Feel enough pain to alter the way you move.
• Pain gets progressively worse the longer you run
• The pain is severe and refuses to fade away even after finishing the run.

There are a few things you can do to help protect yourself against injury and overtraining.

I’m sharing a few of them with you later on.

Keep on reading.

Will I lose Weight Running Two Miles a Day?

If you run two miles every day and are watching out for what you eat, you’ll more than likely lose weight.

The general rule is that you’ll burn about 100 to 120 calories per mile.

That means if you run two miles seven days a week, you’ll shed about 1400 to 1600 calories a week.

That might seem like much but keep doing the same workouts for three months, and you’ll end up burning off roughly 20,000 calories—which is the equivalent of five pounds!

Yes, five pounds without making any change to your lifestyle.

Want more challenge? Check my guide to running five miles everyday.

How to Get Started Running 2 Miles A Day

Without further ado, here’s how to get on the two-mile-a-day path.

Go Slow

Are you a complete beginner runner?

If you have never run before, it’s probably going to challenging trying to run two miles straight—maybe you won’t even be able to run one mile without doubling over in pain.

If you have never run before, your first step is to start with a walk/run routine.

This is a method in which you alternate between intervals of running and walking—what’s known as the walk/run method.

That’s how you get fit without getting hurt.

I’d recommend to try jogging for one minute and walking for one to two minutes to get started.

Repeat the cycle until you’ve completed your two-mile workout.

As you get fitter, increase the time spent running and take less and less for recovery until you can run the two miles without breaks.

It might take you a few sessions to get there, or a couple of weeks.

It’s up to you.

Train at your own pace and stay within your fitness level.

Here’s the full guide to how long does it take to run a mile.

How Long Should It Take To Run 2 Miles?

The answer depends on the individual.

For example, if you just took up running and are following the run/walk strategy, it could take about 30 minutes to complete the 2-mile run.

But if you can already run two miles non-stop, expect to finish the workout in 15 to 20 minutes—depending on how fast you can go.

As the weeks progress, you’ll get faster and get massive perks.

It’s just a matter of practice and time.

Additional resource – Here’s your guide to running three miles a day.

Running Two Miles A Day – The Pace

As I explained earlier, as a beginner, you’ll do a mix of running and walking at an easy pace to help you meet that goal.

Just remember to start each workout with a 5-minute brisk walk as a warm-up, then finish it up with another 5-minute walk for cooldown.

Keep all of your two-mile runs at around 80 percent of your maximum, especially during the first few weeks and/or if you’re a complete beginner.

Do not run your body into the ground by the end of the session.

You should leave enough fuel in the tank to be able to do more.

Plan Your Sessions

Take sometime on the weekend to assess the week ahead, then carve out the times you want to run the two-miles.

By analyzing your daily schedule, you can choose the best time to fit in your runs.

I’d recommend getting up early and knocking it out right away, as research shows that people who work out in the morning are more likely to stay consistent.

Just whatever you do, choose a time based on your schedule.

Do what works for you.

Schedule your sessions just like you’d schedule work meetings or family events.

You wouldn’t skip either of those unless you want to lose your job or have trouble in your household.

Once you schedule your runs, stick to them—no matter what.

It’s only two miles, after all.

Additional resource – How To Run An 8-Minute Mile?

Pay Attention

Although running two miles a day is a great goal to have, remember to keep a keen eye on your body.

If you’re experiencing pain or just feel like you need to rest more, that’s completely fine.

Don’t do more than your body can handle—or else, you’ll get injured or burned out.

How To Start Running 2 Miles a Day – The Conclusion

There you have it!

If you’re looking to start a two-mile run streak, then today’s article is the perfect guide for you.

I have covered all the essentials, but if you still need more beginner runner advice, make sure to check my page here.

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

In the meantime, thank you for dropping by.

Keep Running Strong

David D.

Running races come in all sizes and shapes, suiting everyone from the complete beginner to the elite athlete.

That’s why to make the most out of your racing experience, you need to choose the right event then train for it properly. Or else, you’ll crash and burn, and you don’t want that.

So how far are the most common running races, and how do you actually approach training? If you’re looking for answers, then you have come to the right place.

In this article, I’ll break down the distances of the most common running races, including the 5K, 100-miler, and everything in between.

I know it’s a to cover, so let’s dig in.

Note – Today’s article covers some of the most popular running races, but keep in mind that are hundreds more. There are also other types of running races, such as obstacle races, mud runs, and fun runs.

How Far Are Common Running Race Distances?  – The One-Mile

This is not a common running race among recreational runners, but for anyone who wants to take up running, the One-Mile run is the perfect starting point—especially if you want to establish a baseline from the get-go.

Roughly 1,600 meters, or the equivalent of four laps around a standard track, the mile is the only imperial distance that survived the sport’s transition to the metric system.

The race requires the endurance of a distance runner coupled with the speed of a sprinter—an elusive balance that only a few can master.

The race is also challenging enough that it takes serious training, but short enough that virtually anyone in decent shape feels like they can pull it off.

According to the International Association of Athletics Federations, the current world record, as of January 2021, is held by Hicham El Guerrouj, the Legendary Moroccan runner, and stands at 3:43.13.

Additional resource – How to avoid slowing down during  a race

How To Train For The Mile

This depends on your starting point.

Training for the perfect mile is tricky. The race is not a sprint, so you need basic endurance as well as enough speed to make it fast to the finish line.

If you’re a complete beginner, start with a walk/run strategy until you can run 20 to 30 minutes at an easy pace. Then you can work on your speed.

Typical one-mile training programs require an equal balance of speed, strength, and endurance.

Even if you think that you already fast, but lack the strength and endurance to hold that speed for the distance, your one-mile performance will be subpar.

Additional resource – Guide to pacing strategies for different races

How Far Is The 5K?

First things first: The “K” in 5K refers to kilometers, so a 5K is 5 kilometers long, the equivalent of a 3.1-mile distance.

To put it in perspective, 3.1 miles equal to running 45 laps around a baseball diamond or about 12.5 laps around a standard track.

Still have no idea how far is a 5K? try using a service, like Google Maps or MapMyRun, to map out the distance from your home to a specific destination.

In the recreational running world, the 5K is often hailed as the best “entry-level” event for beginners, and for good reasons. Completing a 5K race requires time, practice, and training, but even the complete beginner with no experience can be race-ready in less than eight weeks (try my couch to 5K plan on the treadmill).

The race is also one of the most popular races in the world, accounting for roughly half of the paid registrant in the US alone. In fact, there were about 8 million finishers of 5K races in the United States in 2016.

A beginner runner? Try this couch to 5K plan.

How Long Will It Take To run A 5K Distance?

I don’t have the exact answer as finish times vary from one runner to the other (learn more about the factors that affect 5K pace here).

The current 5K world record is at 12:35.36 and held by Joshua Cheptegei. But as a beginner, expect to finish the race within the 30 to 40 minutes range—longer if you’re walking/running.

Here are more pace ideas:

• Running 5K at 5-minute mile pace: 15 minutes 32 seconds.
• Running 5K at 6-minute mile pace: 18 minutes 38 seconds.
• Running 5K at 7-minute mile pace: 21 minutes 44 seconds.
• Running 5K at 8-minute mile pace: 24 minutes 50 seconds.
• Running 5K at 9-minute mile pace: 27 minutes 56 seconds.
• Running 5K at 10-minute mile pace: 31 minutes 04 seconds.
• Running 5K at 11-minute mile pace: 34 minutes 10 seconds.
• Running 5K at 12-minute mile pace: 37 minutes 17 seconds.

How To Train For A 5K

5Ks are a challenge, but an achievable one.

As I stated earlier, it’s a distance every one—even those with no running experience and/or are completely out of shape—can train for and within a relatively short period of time, be able to cross the finish line.

But you shouldn’t underestimate it. Try running a 5K without the proper base, and you’ll crash and burn.

Here’s how to approach 5K training as a beginner:

If you’re a complete beginner or haven’t logged any miles in a while—due to illness, injury, or just lack of motivation—start with the walk/run training plan.

For example, running for three minutes, walking for two, then repeating the cycle for 20 to 30 minutes. This can be far less scary than trying to run the whole 3.1 miles without stopping.

I’d recommend training for 10 to 12 weeks leading up to your race day, spending the first four weeks switching between running and walking until you can run 25- to 30-minute straight at an easy pace.

Before you move onto the 10K, maybe check out this 8K distance guide.

How Long is The 10K Race?

The 10K is about 6.21 miles. Completing a 10K is almost the same as running the length of 91 football fields, including both end zones. It’s also roughly 25 laps around a standard track.

This 10K is long enough to allow the beginner—or recreational—runner to stretch their comfort zone, but without overdoing it.

It’s also the ideal stepping stone distance from the 5K to longer distances such as the half marathon or marathon.

How Long Will It Take To run A 10K Distance?

Again, pace depends on your fitness level, age, etc. As a beginner, expect to complete a 10K within 60 to 80 minutes—even longer if you’re run-walking—the world’s record is 26:11.00 and is held by Ugandan Joshua Cheptegei.

Here are more pace examples.

• Running 10K at 5-minute mile pace: 31 minutes 04 seconds.
• Running 10K at 6-minute mile pace: 37 minutes 17 seconds.
• Running 10K at 7-minute mile pace: 43 minutes 30 seconds.
• Running 10K at 8-minute mile pace: 49 minutes 42 seconds.
• Running 10K at 9-minute mile pace: 55 minutes 54 seconds.
• Running 10K at 10-minute mile pace: 62 minutes 8 seconds.
• Running 10K at 11-minute mile pace: 68 minutes 21 seconds.
• Running 10K at 12-minute mile pace: 74 minutes 34 seconds.

How To Train For 10K

Most experts recommend start training for a 10K after doing a few 5Ks, but that doesn’t bar the complete beginner from training for the distance too.

In fact, if you just took up running and want to push yourself, the 6.2 miles is a fantastic goal to aim for. It’ll give your training structure and help improve your discipline and motivation.

This is, of course, as long you’re realistic, give yourself plenty of time to train, and stay within your skill level the entire time.

As a guideline, approach training for the 10K the same way you do a 5K—in a slow and gradual manner. The main difference is that instead of training at a 5K pace, your main workouts will be at the goal 10K pace.

What’s more?

Shoot for a realistic pace and finish time, and stick to that. As a beginner, make it a goal to cross the finish line unscathed. In future 10K races, you can get a bit cockier and try to beat your personal best for the event.

Additional Reading – Here’s your guide to obstacle race course training.

How Far Is The Half Marathon Race?

Also known as a “Pikermi,”(name of a village in Greece used because of the route of the original marathon), the half marathon is 13.1 miles long, or about 21.1 kilometers.

To put it in perspective, running a half marathon is the equivalent of doing 53 laps around a standard outdoor track.

The half marathon distance is widely accepted as the sweet spot of distance running.

The event requires serious training and endurance, but not closely as much as a full marathon. It’s also the threshold at which most runners start to consider themselves as serious athletes.

The half marathon has gathered some tremendous clout over the past few years. There were over two million finishers in 2016, according to Running USA, up from around 400,000 just a couple of decades ago.

How Long It Will Take You To Run A Half Marathon?

Half marathon finish times vary widely. As a beginner, expect to finish the race within two to three hours. The official IAAF world record stands at 57:32 and is set by Kibiwott Kandie of Kenya.

Here are more pace examples:

• Running a half-marathon at 5-minute mile pace: 1 hour, 5 minutes, 33 seconds.
• Running a half-marathon at 6-minute mile pace: 1 hour, 18 minutes, 39 seconds.
• Running a half-marathon at 7-minute mile pace: 1 hour, 31 minutes, 45 seconds.
• Running a half-marathon at 8-minute mile pace: 1 hour, 44 minutes, 51 seconds.
• Running a half-marathon at 9-minute mile pace: 1 hour, 57 minutes, 59 seconds.
• Running a half-marathon at 10-minute mile pace: 2 hours, 11 minutes, 05 seconds.
• Running a half-marathon at 11-minute mile pace: 2 hours, 24 minutes, 12 seconds.
• Running a half-marathon at 12-minute mile pace: 2 hours, 37 minutes, 18 seconds.

How To Train For A Half Marathon

Now that distance has greatly increased, it’s time to take things more seriously.

Once you start making the switch to half marathon training, you’ll have to run at least four times a week to ensure you can finish the race distance unscathed.

If you only run a few times week—covering 6 or 7 on your longest run—you won’t have the needed endurance to take on the 13.1-mile distance. This means one thing and one thing only—failure.

As a rule, take your time, often months, building up a base of running fitness. Plan out a structured running program, ideally for 12 to 16 weeks, then stick to it.

What’s more?

Do plenty of long runs—the bread and butter of long-distance running. These help improve your endurance while getting your body used to spending a long time on the go.

Each week, preferably on a Sunday, do a long run, gradually increasing distance by roughly 10 percent each week until you get to 10 to 12 miles a session.

How Far is The Marathon Race?

The marathon is the granddaddy of races and a bucket-list event for many runners.

A marathon is 26.2 miles or 42 kilometers. That’s stands to running roughly 105 times around a standard outdoor track.

Even though marathon events tend to differ in their terrain and level of challenge, the length is always 26.2 miles.

This distance was inspired by the Philippides who run from the Marathon To Athens to deliver the news of victory over the Persians by the greens.

Then, soon after announcing the victory, the Greek herald collapsed on the floor and died of exhaustion.

How Long It Will Take You To Run A Marathon?

The longer the distance, the steeper the disparity between finish times. Though the current world record of the marathon is about two hours, beginner runners may cover the whole 26.2 miles distance in five hours or more.

Here are a few marathon pace examples:

• Running a Marathon at 5-minute mile pace: 2 hours, 11 minutes, 05 seconds.
• Running a Marathon at 6-minute mile pace: 2 hours, 37 minutes, 17 seconds.
• Running a Marathon at 7-minute mile pace: 3 hours, 03 minutes, 39 seconds.
• Running a Marathon at 8-minute mile pace: 3 hours, 29 minutes, 41 seconds.
• Running a Marathon at 9-minute mile pace: 3 hours, 55 minutes, 33 seconds.
• Running a Marathon at 10-minute mile pace: 4 hours, 22 minutes, 11 seconds.
• Running a Marathon at 11-minute mile pace: 4 hours, 48 minutes, 25 seconds.
• Running a Marathon at 12-minute mile pace: 5 hours, 14 minutes, 38 seconds.

How To Train For A Marathon

Completing a marathon requires a lot of conditioning, focused training, and mental strength. Sorry, there are no shortcuts.

Try to wing it without proper training, and you’ll have the worst running experience of your life.

Most runners who drop out of or crash and burn during the erase are typically under-prepared—don’t fall into that trap.

Start training after running more than a few 5Ks, 10Ks, and Half marathons, then devote three to four months to marathon training.

During your plan, aim to drastically build up your mileage base and get in a few long runs—in the 15 to 18 miles range—under your belt before the big day.

During the race, get ready to hit “The Wall,” which typically strikes the 21-mile (33K) mark, especially during your first marathon experience.

How Long is The 50-Miler Race?

Often dubbed as the half marathon of ultramarathon distances, the 50-miler, or 80 kilometers, is a beast of a race in itself. Logging in 50 miles equals running 16 5K races back to back. Yes, that’s quite a lot!

The 50-miler is the perfect stepping stone to the world of ultramarathons—the ideal event for hardcore runners or trail addicts on the quest for the next endorphin high.

How Long It Will Take You To Complete 50-Mile Race?

The current world record is a staggering 4:50:08 and is set by Jim Walmsley at the 2019 Hoka One Project Carbon X event. But that’s a finish time even the most hardcore runners can only dream of achieving.

As a beginner, expect to finish your first event between eight and 14 hours.

Here are a few pace examples:

• Running a 50-miler at 6-minute mile pace: 5 hours.
• Running a 50-miler at 7-minute mile pace: 5 hours, 50 minutes.
• Running a 50-miler at 8-minute mile pace: 6 hours, 40 minutes.
• Running a 50-miler at 9-minute mile pace: 7 hours, 30 minutes.
• Running a 50-miler at 10-minute mile pace: 8 hours, 20 minutes.
• Running a 50-miler at 11-minute mile pace: 9 hours, 10 minutes.
• Running a 50-miler at 12-minute mile pace: 10 hours.
• Running a 50-miler at 13-minute mile pace: 10 hours, 50 minutes.

How Train For a 50-Miler

Training for a 50-miler is no easy walk in the park. You’ll need to devote years of rigorous training to be able to make it in the world of ultra-running.

During the event, expect the worst to happen: fatigue, injury, gear issues, stomach problems, mental break down, crying—you name it.

As a rule, spend a few years honing your running game and doing plenty of races before you decide to try a 50-miler.

At a minimum, shoot for upwards of 50 miles a week while remaining injury-free before you start tackling the 50-mile distance.

Here are some of the best sources on 50-miler training

• 16-Week 50-Miler Plan.
• 50-Miler For Beginners
• 50-Miler Tips

How Far is The 100-Miler Race?

As the world of ultra-running expands in popularity, the 100-mile distance is regarded as the ultimate benchmark—the big daddy of all ultramarathons.

The 100-miler, the equivalent of 160 kilometers. It requires running 363 laps around a standard track to cover 100 miles. The distance is also the equivalent of running four marathons back to back.

Think one marathon is challenging enough? Try completing four in a row.

That’s why covering the whole distance involves running continuously for 24 to 42 hours.

Running a 100-miler is not completely out of reach for the ordinary runner. In fact, with the right long-term plan, strategic build-up, and an iron will, you can run a 100-mile –even if you are not endowed with the best athletic genes in the world.

How Long It Will Take You To Run 100 Miles?

The world record for the distance is at 11 hours and 19 minutes and was set by Zach Bitter, running a pace of 6 minutes and 48 seconds per mile. Yes, can you imagine running that fast for such a long time?

All in all, how long will take you to run 100 miles will depend on tough the course is. If the course is totally flat, expect to finish it within 18 to 22 hours. But a tough race, such as the Mogollon Monster 100, can take you up 30 hours or longer.

Here are a few pace ideas to give you an example:

• Running a 100-miler at 6-minute mile pace: 10 hours.
• Running a 100-miler at 7-minute mile pace: 11 hours, 40 minutes.
• Running a 100-miler at 8-minute mile pace: 13 hours, 20 minutes.
• Running a 100-miler at 9-minute mile pace: 15 hours.
• Running a 100-miler at 10-minute mile pace: 16 hours, 40 minutes.
• Running a 100-miler at 11-minute mile pace: 18 hours, 20 minutes.
• Running a 100-miler at 12-minute mile pace: 20 hours.
• Running a 100-miler at 13-minute mile pace: 21 hours, 20 minutes.

How To Train For a 100-Miler

Google “how to run 100 miles,” and you’ll definitely find a lot of helpful, practical advice written by professional athletes and coaches.

I’m not a professional runner nor an Olympic-level, high-endurance coach.

But, according to my research and intuition, training for the 100-miler is the hardest thing you can do as a runner.

And the most of the training boils down to your mental game—as in how mentally you prepared. In fact, the difference between training for a 100-miler, and let’s say, a marathon is almost entirely mental.

As you can tell by now, the longer the race, the more miles you need to log in every week—not to mention the cross-training and mobility work required to keep your body healthy and performing well throughout your training.

During the race, you’ll have to deal with more than just running—sleep deprivation is one example.

It’s not just about training your body for the distance—your whole existence should be ready too.

Here are a few resources to help you get started:

• Case Study – Training For a 100-Miler
• How To Train for a 100-Miler
• Here’s how to avoid a DNF in a race
• Age grading explained
• How far is an 8K race
• How to warm up for a race
• Your guide to the 100K race

How Far Are Common Running Race Distances? – The Conclusion

There you have it! In this article, I’ve explained in detail the official running distances of some of the most common and sought after races in the running world. The training tips should also 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.

Are you experiencing top of foot pain when running? Then you have come to the right place.

Here’s the truth. Running is a high impact sport per excellence—it can take a toll on your body, especially your feet, your first point of contact with the ground.

This foot pain is a common complaint among runners of all backgrounds and training levels.

However, unlike notorious conditions such as runners knee and plantar fasciitis, diagnosing top-of-foot pain in runners is tricky.

There are many conditions that cause pain in the region, which makes determining which one is which easier said than done.

But fret no more.

In this article, I’ll outline some of the most common causes on top of foot pain in runners as well as how to prevent foot pain so you can get the most out of your training.

Sounds great?

Let’s lace up and dig in.

Anatomy 101

The human foot is a complex set of 26 bones, 33 joints, and more than 100 muscles, ligaments, and tendons.

When you log the miles, every one of these structures fulfills a specific function, and if any is deficient, not only will you come down with discomfort or pain, you also experience alignment issues elsewhere.

The human body is, after all, one connected chain—only as strong as the weakest link.

You may feel an ache, inflammation or tenderness, burning sensation, or a sharp pain that may come and go, depending on the cause and your activity.

The 5 Most Common Causes of Top of Foot Pain When Running

Here are the main conditions that can cause pain on top of your foot while running:

• Extensor Tendonitis
• Metatarsal Stress Fracture
• Bone Spur
• Vamp Disease
• Arthritis

Let’s briefly discuss each one of these, then share a few ways to prevent the top of the foot pain while running.

1. Extensor Tendonitis

One of the most common causes of pain on the top of the foot is a condition known as extensor tendonitis.

As the name implies, extensor tendonitis is an inflammation of the extensor tendons—a set of tendons that run along the top of the foot and are in charge of pulling it upward as well as straightening the toes.

When coming down with extensor tendonitis, you’ll feel pain on top of the foot, especially in the middle between your ankle and the ball of your foot.

The main symptoms include:

• Swelling, bruising, or redness on the top of the foot
• Pain in the center of the foot, especially in the middle of the foot and off to the instep, near the big toe.
• The development of a large bump somewhere along the tendon

Some of the main factors that contribute to the condition include:

• Running too much too soon
• Standing for long periods of time
• Wearing improper shoes that are too tight or too small
• Running on on uneven surfaces
• Biomechanics deficiencies, such as fallen foot arch or tight calf muscles

How To Treat Extensor Tendonitis

The most effective way to manage mild extensor tendonitis is to soothe inflammation with rest, ice, and stretching the calf muscles. You should also perform a few grip exercises to reduce stress on the tendon, along with flexing your foot up toward the shin.

What’s more?

Consider using custom orthotics if you have a high-arch foot type as well as changing your shoe lacing pattern and loosen your laces a bit (more on this later).

Consult a doctor for serious cases.

Additional resource – Common cause of lower leg pain while running

2. Metatarsal Stress Fracture

Another common cause of top of the foot pain in runners is a stress fracture.

Logging the miles too hard or too fast can take a toll on your weight-bearing bones and, over time, lead to stress fractures. These consist of a tiny break in the bone caused by repetitive shock rather than an acute injury, such as a fall or accident.

Again, overuse is the main cause of stress fractures, but factors that can contribute to it include:

• Bad running technique
• Running on hard surfaces
• Improper running shoes
• Vitamin D deficiencies
• And so much more.

(Check my full guide to stress fracture for more).

As I mentioned before, there are 26 bones in the foot, and any one of them can be prone to a stress fracture from running.

More specifically, the center of your foot houses five metatarsal bones, and any one of them can fall victim to a stress fracture if you run too hard too fast, too soon, especially in the second through fourth metatarsal bones.

This notorious condition starts off as mild pain and then slowly worsens over time. You may experience pain only while running, but as it progresses, you’ll also feel the pain when at rest, even when sleeping.

As the condition worsens, the pain on top of the foot will come on faster and will last longer.

Main symptoms include:

• Pain and swelling focused on the top of the foot over the bones
• Tenderness on top of the foot where the stress fracture is located
• Mild to severe swelling in the affected foot.

How to Treat A Stress Fracture

If you suspect a stress fracture, consult a doctor immediately as it requires a more aggressive treatment plan. Plus, it can only be confirmed by getting an X-ray.

More than likely, you’ll need to wear a boot or some other form of device.

Once your fracture heals, it’s key to go back and assess your running habits to determine why you got hurt.

Or else, you may risk exacerbating your condition, like creating a full-on fracture or another stress fracture.

3. Bone Spur

What’s known as osteophyte, a bone spur is a bony growth formed on a normal bone. This extra growth can cause wear and tear or pain if it rubs on other tissue such as tendons, ligaments, or nerves in the body.

These usually develop when the body grows extra bone as it tries to repair damage caused by shock or pressure placed on the bone for a long period of time.

Many things can contribute to the formation of a bone spur, such as improper shoes, injury, and age.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How To Treat A Bone Spur

To treat a bone spur, consider changing your running shoes and trying an orthotic to cushion the top of your foot and see if it helps relieve symptoms. As a rule, run in proper shoes—a pair that’s not too tight or too loose and that fits well with your foot type and running style.

Unless they’re causing serious pain, usually bone spurs don’t call for aggressive treatment.

Measures that can help manage bone spurts include weight loss to reduce some of the pressures on the joints. This is especially the case if plantar fasciitis or osteoarthritis is the cause. Stretching the affected limb can also help with pain relief and healing.

For starters, try alternating between cold and heat therapy to ease the pain associated with a bone spur. Ice works very well for soothing swelling and inflammation, while the heat can improve pain and stiffness.

In some cases, you might need cortisone injected administered by your doctor, which helps limit inflammation.

Additional Resource – Here’s how to use KT Tape for runners knee.

4. Vamp Disease

Vamp disease refers to irritation over the top of the foot that often occurs when you tie up your running shoes too tightly. It’s more specifically an inflammatory swelling on the top aspect of the foot corresponding to the vamp of the shoe—hence the name.

How to Treat Vamp Disease

Easy. Choose well-fitting running shoes and replace them as they wear out. You should also try out different lacing techniques and see which one works the best for you.

As a rule, loosen up your laces or switch to sneakers that fit better so you don’t have to cinch up so tightly.

You should have enough to be able to put your finger under the top laces—or else, you might be lacing your shoes too tightly.

If your symptoms don’t fade away after changing up your shoes, your pain could be caused by something else.

Expect the pain to fade within two to three weeks as the inflammation subsides.

5. Arthritis

Arthritis refers to the deterioration of the cartilage that cushions the bones in your joints, and it’s a common source of pain on the top of the foot.

There are 30 joints in the foot—any of these joints can fall victim to arthritis, hence, lead to pain on the top of the foot.

Midfoot arthritis manifests as pain and swelling in the midfoot and is made worst by high-impact exercises such as running.

According to my research, the most prone spot on top of the foot is the area situated at the base of each toe in the metatarsophalangeal joints. (See Image).

Typically, the symptoms develop slowly over time, but it can also be the result of a major midfoot injury, such as a Lisfranc injury.

Symptoms include:

• Tenderness pain in the injured area
• Loss of flexibility in the affected foot.

Here’s the full guide to arch support for running

How to Treat Arthritis

Book a doctor visit if you’re coming down with any of the above symptoms that refuse to fade away with rest and ice. A physician can help you determine the right treatment plan that will work best for you.

Don’t try to heal arthritis on your own—you might end up making things worse, and you don’t want that.

Depending on the the type and severity of your arthritis, your doctor may recommend any of these treatment options:

• Steroid medications injected into your joints
• Anti-inflammatory drugs to soothe swelling
• Pain relievers
• Pads or arch supports in your running shoes
• Canes or braces for added support
• Physical therapy
• Custom-fitted shoes

How To Prevent Top of The Foot Pain When Running

Here are five measures that should work the best for keeping your top-of-the-foot pain at bay while running.

Proper Running Shoes

I hate to sound like a broken record, but wearing improper running shoes can cause all sorts of pains—foot pain is not an exception.

First, examine your shoes right now and see if:

• Your shoes are too small
• Your shoes are too tight
• You have been tying your shoes too tightly

If any of these apply, you’re setting yourself for foot pain.

Shoes too tight? Time to get a new pair.

Head to the nearest, especially running store and ask the staff there for advice.

They should be able to match you up with the right pair according to your size, foot shape, and level of support you need.

This is especially the case if you have any foot anatomical challenges and/or a history of foot pain.

Additional guide – How to prevent Foot pain while running

Replace Your Shoes

As in good things in life, running shoes also have a lifespan—try to run in past their prime, and you’ll be setting yourself for misery.

As a guideline, replace your running shoes every 400 to 500 miles. For example, if you run 30 miles a week, you should be looking for a new pair every four to five months.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Lace Properly

Another measure to help you prevent pain on the top of the foot while running is to check your lacing technique.

For example, experiment with tying your laces at the side or miss the eyeholes over the affected area.

But all in all, the best tying method for soothing pressure on top of the foot is the two-laced technique.

This YouTube tutorial shows you how:

Consider Orthotics

If you overpronate and/or have a history of injuries in the lower leg, consider using supportive inserts or custom-made orthotics. Consult with a physical therapist or podiatrist to help you with options.

Additional Resource – Here’s your guide to calf pain while running

When to See A Doctor For Runners Foot Pain

If symptoms don’t fade away despite the above options, it’s time to get professional help.

You might be dealing with a different condition or injury and need more help.

Even relatively foot pain while running can be quite debilitating.  For chronic pain that refers to fade away with simple home remedies, you should seek medical treatment.

Especially if you’ve:

• Pain persists for more than a week
• Stubborn numbness in the foot
• Signs of infection, such as warmth, redness, and tenderness in the affected limb.
• Complete inability to walk or weight bears on the foot.

A doctor will help you rule out the cause of your pain and determine the seriousness of your conditions. From there, they can examine your situation and recommend the right course of treatment and prevention. The rest is just details.

Foot pain can progress to more severe foot issues and may leave cause damage in your lower legs, knees, even your back.

Additional Resource -Your guide to jaw pain while running

Top of Foot Pain When Running – The Conclusion

There you have it. If you’re experiencing top of foot pain while running, then today’s post most likely has the solution to what’s ailing you.

If not, then you should consult a doctor as soon as possible to rule out any other conditions that might be the culprit behind your pain. 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.