The Complete Couch To Marathon Training Plan You Need

Want to learn how to train for a marathon? My couch to marathon training plan will help you get from zero to 26.2 miles with confidence.

Going from couch to marathon is a huge feat, but it’s also one of the most rewarding things you’ll ever do.

If you’re beginning with minimal running experience, expect to dedicate about six months to your marathon training.

This timeline allows for a slow, steady increase in running mileage, giving your body time to adapt to the demands of long-distance running. You’ll start running three to four times a week, gradually increasing your mileage in a carefully structured way to allow your body ample time to adapt to the rigors of long-distance running

In this guide, I’ll take you step-by-step through a tailored couch-to-marathon training plan.

Let’s get to it

How Far is the Marathon?

Let’s start with the basics. A marathon is 26.2 miles (or 42.2 kilometers for those using the metric system). That’s the equivalent of running around a standard 400-meter track 105.5 times.

Sound daunting?

It should! But don’t worry—by the time you’re done with this plan, you’ll be fully prepared to tackle the distance.

If you’re running at a 12-minute-per-mile pace, it’ll take you about five hours and 15 minutes to complete the marathon. Some runners will finish faster, while others will take longer—there’s no “right” time. The goal is to finish strong and enjoy the experience.

How Long to Train for a Marathon

How long you’ll need to train depends on your current fitness level. Six months (or about 25 weeks) is a good time for beginners who are just starting from the couch. This gives you enough time to build your endurance safely and avoid injury.

If you already have some running experience—like a few 5Ks or 10Ks under your belt—you might be able to train for a marathon in about 16 to 20 weeks. However, a six-month plan ensures a slow, safe progression for most beginners.

But please don’t get me wrong. You can only follow my plan if you’re already healthy.

In other words, you must have a basic fitness level.

Of course, you don’t need to be a seasoned runner, but having a bit of cardio endurance, whether from walking, cycling, or other sports, will help.

If you’re completely new to exercise, consider spending a few weeks building a fitness base before jumping into marathon training. Start with regular walking or light jogging to prepare your body for the demands of running. Check my couch to 5K plan if you don’t know where to start. You can also get started on the treadmill if you too shy to hit the outdoor.

No need to be in a hurry.

The Gear You’ll Need for Marathon Training

Having the right gear is essential for marathon training.

Here’s what I recommend:

Running Shoes

The right gear, particularly your running shoes, plays a critical role in your training. Opt for shoes that provide the perfect balance of support and cushioning. Make sure to break them in with at least 100 to 120 miles before race day to ensure comfort and avoid blisters.

I cannot emphasize this enough. I made the rookie mistake of wearing brand-new shoes for a long run. By mile 5, I had blisters so bad I could barely finish the run. Lesson learned! Now, I always break in my shoes well before race day and stick with the gear I’m comfortable with.

Clothing

Wear moisture-wicking, breathable fabrics like polypropylene or merino wool. Avoid cotton, which absorbs sweat and can lead to chafing. For colder weather, layer with lightweight, breathable gear.

Socks

Invest in high-quality, seamless running socks to prevent blisters. Your socks should be snug but not tight and have some cushioning to keep your feet comfortable during long runs.

Hat and Sunglasses

A lightweight running hat will protect you from the sun and help keep sweat out of your eyes. Sunglasses are also a great addition, especially if you’re running in bright conditions.

Sports Bra (for women)

Women should wear a high-quality sports bra that provides proper support. This is crucial for comfort during long runs, so test it out in training.

The Walk /Run Method

Now let’s break down the ins and out of my plan.

You’ll start with the walk/run method in the early stages of marathon training. This allows you to build endurance without putting too much strain on your body.

For example, your first workout might be one minute of running followed by one minute of walking, repeated 10 times. Over time, you’ll increase the running intervals and decrease the walking until you can run continuously for 30-40 minutes.

Gradual Progression

The key to marathon training is progressing slowly. One of the biggest mistakes beginners make is increasing their mileage too quickly, which can lead to injury. The 10% rule is a good guideline: don’t increase your weekly mileage by more than 10% from one week to the next.

Stick to this rule, even if you feel you can do more. Gradual progression is safer and more sustainable in the long run.

Long Runs: The Heart of Marathon Training

Around week 16 or 18 you should be able to run for more than hour with little or no breaks. That’s when long runs come into the picture. These weekly sessions help you build endurance and mentally prepare for race day.

Start with shorter distances (around 6 miles) and gradually build them up, adding a mile or two each week.

For example, if you start with a 6-mile long run, aim for 6.5 or 7 miles the next week, then 8 or 8.5 the following week. Every few weeks, scale back slightly to give your body a chance to recover and avoid burnout.

As for pace, stick to an easy and conversational pace. You should be able to keep a conversation with a running buddy without huffing and puffing.

Cross-Training

Cross-training is just as important as your running workouts. It helps you build strength, flexibility, and endurance without putting additional stress on your legs. Try activities like swimming, cycling, yoga, or strength training on your non-running days.

These low-impact activities will help improve your overall fitness while giving your legs a break from the pounding of running.

Nutrition: Fueling Your Marathon Training

Proper nutrition is a critical part of marathon training. You’ll need to fuel your body with the right foods to support your training and recovery.

Before your run, eat a light snack with carbs and a little protein, such as a banana, a piece of toast with peanut butter, or an energy bar. This will give you the energy you need without weighing you down.

For runs over 90 minutes, you’ll need to refuel during the run. Energy gels, chews, or sports drinks are great options. Experiment during training to find what works best for your body.

What’s more?

After your run, eat a snack with a mix of carbs and protein within 30 minutes to help your muscles recover. A protein shake or chocolate milk works great.

Sidestep Injury

High mileage exposes you to injury, whether you like it or not. How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for it. It’s okay. Proceed with caution.

Injury prevention is key when training for a marathon. Here are a few tips to help you stay injury-free:

  • Follow the 10% rule to avoid increasing mileage too quickly.
  • Listen to your body. If something hurts, take a rest day or cross-train instead.
  • Incorporate strength training to build stronger muscles that can handle the demands of running.
  • Practice good running form to reduce strain on your joints and muscles.

Tapering: Preparing for Race Day

The few weeks leading to your race day are most vital. That’s why all good marathon training plans have a “taper” period. During this period, you taper or reduce your training volume.

This latter training phase helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry. This is how:

  • Two weeks out: Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
  • One week before: Cut your mileage to half of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week.

The Couch to Marathon Plan

Now that you know how to train for a marathon the right way, let’s get into the actual couch to the marathon training plan.

If you stay consistent with your training, it might take you six months to be in marathon shape. The early training weeks focus on preparing you to be able to run a 5K distance, and then you move up the ladder from there to 10K, then half marathon—and finally transition to marathon-ready shape.

Training properly for a marathon is key since your body needs plenty of time to adjust and adapt to the stresses during training and the race.

The traits of a proper marathon training program consist of:

  • Running three to four times per week
  • Two to three cross-training days per week
  • One to two rest days per week
  • One long run a week

If you feel that making the jump to the couch to a marathon training plan is too much, then feel free to check out my other beginner’s plans:

Note – Click HERE to download the PDF version of my Couch to a Marathon plan.

The couch to marathon training plan

Recommended Resources: Tools to Keep You on Track

Training for a marathon from scratch can feel overwhelming, but there are plenty of tools out there to help you stay organized, motivated, and supported. From tracking apps to inspiring reads, here’s a list of resources to help make your marathon journey a little easier (and more fun!).

Training Apps

These apps are great for tracking your progress, logging miles, and even finding a little extra motivation when you need it.

  • Strava – Perfect for tracking runs, setting goals, and connecting with other runners in your area or around the world. Plus, you can join challenges to keep things interesting.
  • MapMyRun – Offers route tracking, customizable training plans, and progress tracking, making it a solid choice for beginners.
  • Nike Run Club – Features guided runs with coaching tips, progress tracking, and social features to share your achievements with friends.

Community Support Forums

Connecting with others on the same journey can be a huge motivator. Check out these forums for training advice, support, and camaraderie.

  • Reddit: r/running – A supportive community with advice from runners of all levels. From beginner questions to marathon training tips, there’s something for everyone.
  • MyFitnessPal Community – Offers a mix of training advice and general health support, plus a community of like-minded runners and fitness enthusiasts.
  • Runner’s World Forums – Dive into marathon-specific threads for advice, tips, and inspiration from experienced marathoners and newbies alike.

Must-Read Books for Marathon Training

These books are packed with insights, advice, and stories to keep you inspired throughout your training.

Gear Recommendations

Having the right gear can make a big difference. Here are a few essentials that runners swear by:

  • Garmin Forerunner Watch – For reliable GPS tracking, pace monitoring, and heart rate tracking on the go.
  • Foam Roller – Essential for post-run recovery to ease tight muscles and prevent soreness.
  • Hydration Pack or Belt – A must for long-distance training, especially in warm weather.

Join the Conversation

Drop a comment below and let me know how your training is going. What’s been the most rewarding part so far? Any challenges you’re working through? Sharing your progress and any tips you’ve picked up can help others who might be going through the same experiences.

This community is here to support you, cheer you on, and swap advice so we can all reach the finish line together. Plus, keeping track of your journey—and seeing others do the same—can be a big motivation boost!

Achilles Tendonitis in Runners: Causes, Symptoms, and Solutions

black toenail from running

Have you ever experienced that dreaded pain in your Achilles tendon while out on a run? Or maybe it strikes just as you’re catching your breath after a satisfying workout? Well, brace yourself, because you might be dealing with a formidable foe known as Achilles tendinitis.

Now, let me tell you, Achilles tendinitis is no joke. It’s like that unwelcome guest who crashes your running party and refuses to leave. But fear not because I’ve got your back. I’ve put together the ultimate guide to Achilles tendonitis in runners, and trust me, it’s going to be a game-changer for you.

By the time we’re done here, you’ll be armed with knowledge that will help you tackle this relentless injury head-on. I’m going to dive into everything you need to know, from understanding the ins and outs of Achilles tendonitis to learning why us runners seem to be particularly susceptible to it. Oh, and I’ll explore the fascinating anatomy of the Achilles tendon too, just to give you a complete picture.

But that’s not all. I’ll also unveil the secret sauce of treating Achilles tendonitis, providing you with practical tips and strategies to get you back on your feet in no time. And hey, prevention is key, right? So I’ll equip you with the tools you need to protect yourself from future bouts of Achilles tendinitis, ensuring you can keep pounding the pavement without worry.

Sounds like a lot to digest? Well, let’s get started.

Basic Anatomy & Functions

The Achilles tendon is a strong and resilient that takes the spotlight as the heavyweight champion of your body’s tendons. It sits right behind and above your heel, connecting the powerhouse duo of calf muscles—the gastrocnemius and soleus—to the back of your heel bone, also known as the calcaneum.

Think of the Achilles tendon as the power conduit, the trusty bridge that transfers all that force and energy from your calf muscles to your ankle during the magnificent acts of walking and running.

What’s more?

The Achilles tendon is so incredibly robust that it can withstand the mind-boggling pressure of over 1,000 pounds! Yes, you heard that right. It’s as if it possesses Herculean strength, ready to take on whatever challenges come its way.

But here’s the catch: Even with its impressive fortitude, the Achilles tendon isn’t impervious to injury. In fact, it can still succumb to the forces of strain and stress. Just like any formidable hero, Achilles tendonitis can sneak up on you when you least expect it, ready to put a dent in your running aspirations.

Risk Factors For Achilles Tendon

When it comes to Achilles tendinitis, knowledge is power. Understanding the factors that may raise your risk of falling victim to this nagging condition can help you take proactive steps to protect your Achilles tendon fortress..

First on the list is the unavoidable ticking clock of age. As the years go by, the risk of Achilles tendinitis tends to creep up, especially from the age of 30 onwards. The “elasticity” of the tendon takes a hit, making it more vulnerable to micro-tears.

But wait, there’s more. Gender also plays a role in this tendon tale. Sorry, gentlemen, but studies have shown that male runners are more prone to Achilles tendinitis. It’s like the tendons are playing favorites, leaving you with an extra hurdle to overcome.

Next up, let’s talk about biomechanical challenges. If you have flat feet, consider them a double-edged sword. While they might make you an ace at limbo competitions, they also put extra pressure on your Achilles tendon, paving the way for tendinopathy to march in uninvited.

Now, let’s lace up our detective shoes and investigate the case of the culprits known as bad running shoes. Picture this: you’re out on the road, putting in the miles, but your worn-out or ill-fitting sneakers are secretly plotting against you. They’re like the villains of the running world, increasing your risk of Achilles tendinitis. Time to invest in a trusty pair of running shoes, my friend!

Speaking of running surfaces, let’s navigate the treacherous terrains that can leave your Achilles tendon vulnerable. Think of asphalt and concrete as the foes of your footwork, offering little forgiveness and amplifying the strain on your tendon. It’s like running through a minefield, risking injury with each step.

But wait, there’s a twist in the story. Certain medical conditions can also act as accomplices to Achilles tendinitis. If you have high blood pressure, diabetes, or immunological issues, consider them as potential red flags that warrant extra caution. It’s like Achilles tendinitis has a knack for targeting those already facing health challenges.

Last but not least, let’s stretch our focus to the importance of flexibility. Tight calf muscles, akin to a clenched fist, put additional strain on the Achilles tendon.

It’s like pulling on a rubber band that’s already taut, increasing the tension and leaving the tendon susceptible to tendinopathy.

The Early Signs of Achilles Tendinitis

You’ve just finished a run, feeling that post-workout glow, when suddenly a mild ache starts to creep in. It’s like a warning sign from your Achilles tendon, located either above the heel or in the back of your leg. It’s a subtle message, but one that shouldn’t be ignored.

As the hours pass, you may notice stiffness or tenderness, almost like a mischievous cramp playing hide-and-seek around your affected foot. But fear not, as these sensations often subside with mild activity, leaving you with a sense of relief.

But wait, there’s more. Your Achilles tendonitis might have a few additional tricks up its sleeve. You might experience a redness or sweltering sensation in the Achilles area, as if the fire of inflammation is dancing beneath your skin.

What’s more?

Heel pain can strike during your run or ambush you right after, like a relentless opponent determined to throw you off your feet.

Swelling becomes another player in the Achilles tendonitis game, lurking in the back of your heel or even within the tendon itself, causing discomfort and pain.

And let’s not forget the morning rituals. As you rise from your slumber, you may encounter pain and stiffness in your Achilles.

Your ankle may also become a key player in this Achilles tendonitis drama. Poor flexibility and tightness during plantar or dorso flexion, like a stiff gatekeeper, can hinder your ankle’s full range of motion..

Lastly, prepare yourself for the unexpected soundtrack of cracking sounds during ankle movement. It’s like a tiny orchestra of pops and clicks accompanying your every step, reminding you that your Achilles tendon is in a state of unrest.

Additional resource – How to run in deep water

Achilles Tendonitis – The pain scale

At the milder end of the spectrum, you may experience pain while running or shortly after. It’s like a gentle reminder from your Achilles tendon, a whisper rather than a shout. However, the pain is not overly disruptive and tends to subside during rest. You might feel this discomfort along the Achilles tendon as you continue your run, a nagging companion that doesn’t want to steal the spotlight.

Moving up the scale, the pain becomes more assertive. Not only does it accompany your activities, but you also notice swelling in the Achilles region. This swelling can be tender to the touch, as if the area has become sensitized and responsive to even the slightest contact. In some cases, you might even detect the formation of a lump within the tendon, a small intruder that adds to the complexity of the situation.

Now, brace yourself for the higher end of the pain scale. Weight-bearing activities become a battleground for your Achilles tendon. Each step brings a surge of pain in the Achilles region. The swelling along the tendon may intensify, accompanied by sharp points of pain that catch you off guard. It’s as if your Achilles tendon is protesting vehemently, demanding your attention. In extreme cases, the Achilles tendon may even tear completely, causing a level of pain that is nothing short of severe.

Remember, this pain scale is a guide to help you understand the progression of Achilles tendonitis and the potential severity of your symptoms. If you find yourself higher on the scale, it’s crucial to seek professional medical advice to ensure proper diagnosis and treatment.

Complications of Achilles Tendonitis

When Achilles tendonitis is ignored or left untreated, scar tissue starts to make its presence known. Picture it like a stubborn invader, setting up camp in the delicate balance of your tendon. This scar tissue hampers the healthy flow of blood to the tendon, obstructing the crucial process of healing. While some remodeling may still occur, it takes a detour into fibrosis territory.

Now, fibrosis is no friend to your Achilles tendon. It’s like a mischievous character that brings trouble wherever it goes. The fibrotic tissue tends to be weaker and less elastic than the healthy tendon, posing a higher risk of tears. And we’re not talking about a minor hiccup here; we’re talking about a tear that demands serious attention, potentially even surgical intervention. It’s a scenario that no runner wants to face.

Over time, if left unaddressed, the complications can progress further. The Achilles tendon itself may succumb to a degenerative tear, forming a lump that serves as a painful reminder of the neglected tendonitis. This is a sign that things have taken a turn for the worse, and action needs to be taken promptly.

As if that weren’t enough, Achilles tendinosis  can rear its head. It’s like a stubborn foe that limits your ability to even engage in a slow jog. It puts a damper on your running aspirations, leaving you longing for the freedom and joy that once accompanied your strides.

Surveys and studies have shown that roughly 66 percent of Achilles tendonitis cases strike the midpoint of the tendon, a few inches above the heel. So, this isn’t just a rare occurrence—it’s a prevalent problem that demands our attention and proactive measures to prevent its progression.

How to Treat Achilles Tendonitis In Runners

So, you’ve found yourself caught in the grips of Achilles tendonitis. But fear not for there is a road to recovery that leads to renewed strength and pain-free running. Let’s explore the steps that will guide us along the way.

Stop Running

Giving your Achilles tendon a well-deserved break from the repetitive impact is crucial for its recovery. Take a step back, lacing up those running shoes can wait for now. But fear not, for rest doesn’t mean you have to stay idle. Embrace cross-training, engaging in activities that are gentle on your Achilles tendon.

Picture yourself gliding through the water, the pool becoming your sanctuary as you swim with grace. Or imagine the rhythm of your pedaling as you conquer the miles on a bike ride, feeling the wind against your face. You might even find solace in the strength training arena, sculpting your body while giving your tendon the respite it needs. And why not explore the benefits of yoga, where stretching and mindful movements can nourish both body and soul?

During this rest period, it’s essential to listen to your body and respect its limits. Non-weight-bearing exercises are your allies during this time. Allow yourself at least three weeks of dedicated recovery, refraining from pushing through the pain. Remember, healing takes time, and patience is your greatest companion on this road to recovery.

Studies have shown that it may take at least three months or more for the pain to fully dissipate, according to The American Academy of Orthopedic Surgeons.

Ice Therapy

Imagine your Achilles tendon as a fiery battleground, with inflammation and discomfort raging within. Ice therapy swoops in as a hero, armed with its icy touch to calm the flames. Applying ice to the Achilles tendon can provide much-needed relief, reducing swelling and numbing the pain.

But here’s the catch: timing is everything. Remember not to overstay your welcome with the ice pack. Keep it to a maximum of 15 minutes per session, several times a day. Studies have shown that applying ice for less than 10 minutes has minimal effect, while over-icing for more than 30 minutes may damage the skin. So, aim for that sweet spot and let the cooling sensation work its magic.

Take Meds

Intense pain can be a formidable adversary, but fear not, for there are allies that can lend a helping hand. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can be your go-to companions in combating both pain and swelling. However, it’s crucial to approach medication with caution.

Remember that while NSAIDs can provide temporary relief, they merely address the symptoms and don’t tackle the underlying issue. So, be mindful of using them as a short-term solution and seek comprehensive treatment for long-lasting results.

But hey, why stop there? Let’s explore some other techniques that can aid in your Achilles tendonitis recovery.

When To See A Doctor

If pain around your Achilles tendon persists despite rest and proactive measures, it’s time to bring in the experts. Consulting a doctor becomes essential when symptoms fail to improve.

Resist the temptation to reach for painkillers before your appointment, as they can mask the true extent of your condition, potentially leading to misdiagnosis. Instead, opt for an open discussion with your doctor, addressing your concerns and exploring the best course of action.

While surgery may be necessary in some cases to remove scar tissue around the tendon, my research indicates that it is not always the optimal solution, as it can stimulate further scar tissue formation.

Instead, experts recommend focusing on the root causes of the problem, rather than solely treating the symptoms. Improving flexibility and mobility in your calf muscles becomes paramount, and one tool that has shown promise in achieving this is the mighty foam roller.

Achilles Tendonitis in Runners – The Conclusion

Here’s the bad news.

We are not robots, and there’s no spare part for our bodies.

No real cure for an overuse injury.

Achilles tendonitis occurs because of damage to the tendon, and if if you run, you’re bound to cause some damage.

Healing damaged tendons requires recovery time and acute attention.

Understanding the injury and incorporating the tips above into the recovery plan is a good place to start.

If symptoms don’t improve, seek out a physical therapist to help you with your recovery.

Feel free to ask for second opinion if you’re still in doubt about surgical issues.

The Power of Walking: A Comprehensive Guide to Health and Fitness

start walking

Walking is a fantastic choice for improving your fitness and health and even working towards weight loss. It’s a low-impact, accessible exercise that can be tailored to your individual needs and goals. I’m here to guide you on your journey to becoming a healthier and more active you.

Before we dive into the details, it’s essential to emphasize safety and individual health considerations. Consulting with your doctor, especially if you have specific health concerns or conditions, is a smart and responsible first step. They can provide personalized advice to ensure that walking is a safe and suitable exercise for you.

Now, let’s get started on this exciting path to better health and fitness through walking!

Whether you’re a beginner or looking to take your walking routine to the next level, I’ve got you covered.

The Benefits of Walking

Walking is a powerhouse of exercise with a plethora of benefits for both your physical and mental well-being.

Let’s dive into some of these fantastic advantages:

  • Weight Management: Walking can help you shed those extra pounds and maintain a healthy weight. It’s a sustainable way to burn calories and boost metabolism.
  • Improved Stamina: Regular walking builds endurance, allowing you to take on more extended and more challenging walks over time.
  • Stress Reduction: Walking is an excellent stress reliever. It helps clear your mind, reduces tension, and promotes relaxation.
  • Health and Well-being: The health benefits are numerous, including reduced risk of heart disease, stroke, and certain cancers. It’s also known to lower blood pressure and cholesterol levels.
  • Mental Health: Walking is a mood booster. It releases endorphins, which are natural mood lifters and can help combat symptoms of depression.
  • Brain Health: It’s like a workout for your brain, too! Walking has been linked to improved cognitive function, memory, and creativity.
  • Low-Impact Exercise: Unlike high-impact exercises, such as running, walking is gentle on your joints while still providing an effective workout.

Consult Your Doctor

Before you lace up those sneakers and hit the pavement, let’s talk about a vital step that’s often overlooked: consulting your doctor.

Why, you ask? Here’s the scoop:

Cardiovascular Concerns:

If your family tree has a few branches dedicated to heart issues or you’ve had heart problems yourself, it’s like having a red flag that says, “Talk to your doctor!” Cardiovascular diseases can impact your ability to exercise safely.

Emerging from Hibernation:

Have you spent more time on the couch than you’d like to admit? Well, you’re not alone. But before you go from couch potato to marathoner, consider a pit stop at your doctor’s office. They can help you ease into a new routine without any hiccups.

The Lightheaded Club:

Are you the president of the “I Often Feel Dizzy” club, or do you have a VIP membership in the “Chronic Headache” association? These symptoms can be your body’s way of saying, “Hold on, let’s check this out.”

Wisdom of Age:

If you’ve celebrated a few 60th birthdays or more, your body may have some special needs when it comes to exercise. Your doctor can help tailor a plan that keeps you feeling youthful.

Medical Marvels:

Conditions like diabetes, high blood pressure, chest pain, or joint problems can be tricky when combined with exercise. Let your doctor be your health hero and create a plan that works for you.

The Mom-To-Be:

If you’re expecting, congrats! Now’s the time for some gentle guidance on the dos and don’ts of exercising while pregnant. Safety first, for you and your little one.

Recovery Mode:

If you’ve been on the injured list or recently played host to a surgical procedure, your doctor can give you the green light to get back into the swing of things safely.

How to Start Walking For Beginners?

So, you’re all geared up to embark on your walking journey, but you’re wondering, “Where do I begin?” Fear not, because the path to becoming a seasoned walker is simpler than you might think. Here’s your guide:

Start Small:

Picture this: You’re in the comfort of your home, ready to take on the world of fitness. But here’s the secret – you don’t have to conquer it all at once. Begin with a gentle introduction. Walk out that door and aim for a short 15 to 20-minute stroll.

Here’s how to walk 10000 steps everyday.

Listen to Your Body:

Your body is your best friend on this journey. Pay close attention to how it feels during and after your walk. If you’re feeling great, you’re doing it right!

The Gradual Climb:

Just like climbing a hill, your walking routine can gradually ascend. During the second week, extend your walks to 25 to 35 minutes. Slow and steady wins the race!

Here’s your guide to step count in one mile running vs walking.

Set Goals:

As you continue your walking escapades, set personal goals. Maybe you want to reach 10,000 steps a day, or perhaps you’re looking to explore new walking routes. Goals keep things exciting!

Step by Step:

Week by week, keep adding more time to your walks until you reach your desired duration. Whether you aim for a leisurely stroll or a brisk power walk, it’s all about what feels right for you.

Additional resource – How to combine keto and running

What’s the Ideal Walking Quota?

You might be wondering, “How many steps should I aim for?” Well, the magic number, according to experts, is 10,000 steps a day. That’s the golden ticket to maintaining fitness and overall health. But what does that look like?

Picture this: 10,000 steps translate to roughly four to five miles of walking. Impressive, right?

Now, here’s the exciting part – you’re not limited to 10,000 steps! If you feel like you can conquer more, go for it. But here’s the catch – always, always listen to your body. It’s like your walking compass, guiding you in the right direction.

If at any point it feels like you’re pushing too hard, don’t hesitate to slow it down. Recovery is just as important as those steps. So, stride at your own pace, and enjoy the journey!

How Fast Should Beginners Walk?

So, you’re all set to embark on your walking journey, but you might be wondering, “How fast should beginners walk?”

Well, here’s the scoop!

To maximize the benefits of your walking exercise, aim for a brisk pace that puts you in the realm of moderate-intensity walking. This sweet spot is where the magic happens, health-wise.

Here’s how you’ll know you’re hitting the mark:

  • You should be able to chat comfortably without straining your vocal cords.
  • Your breathing should be a tad heavier than usual, but not to the point where you’re huffing and puffing.
  • Your pace should be around 3 to 4 miles per hour, which is like walking with a purpose!

Additional resource – How long does it take to walk five miles

How to Progress?

So, you’ve got the hang of regular walking and want to take it up a notch? Fantastic!

Here’s a simple progression plan to keep you on the right track:

  • Weeks 1-2: Walk for at least 15-20 minutes three times a week. Get comfortable with the routine.
  • Weeks 3-4: Bump it up to four times a week. Your body is getting used to the groove.
  • Week 5 onwards: Aim for five times a week. You’re becoming a walking champ!

And if you find yourself walking for over an hour without breaking a sweat (figuratively, of course), consider adding some brief jogging intervals to spice things up. It’s a great way to challenge yourself and keep boredom at bay.

Remember, the key is gradual progression. Your journey towards better health and fitness is all about consistency and listening to your body.

Make it more Challenging

Do you feel like your walking routine needs a little extra oomph?

Here are some fun ways to make your walking sessions more challenging:

  • Backpack Boost: Strap on a backpack filled with 10 to 15 pounds of weight. It’s like leveling up in the world of walking!
  • Power Arms: Grab some light hand weights and swing those arms as you walk. It’ll give your upper body a great workout.
  • Beach Strolls: If you’re near the coast, try walking on the beach. The uneven sand surface makes every step more engaging.
  • Hill Climbing: Add some inclines or stairs to your regular route. Climbing hills can do wonders for your legs and stamina.

Additional resource – Average time to walk a mile

Improve Your Walking Form

Walking may seem simple, but good form is essential for efficiency and injury prevention.

Here’s a quick checklist to make sure you’re walking like a pro:

  • Posture Perfect: Stand tall with your feet hip-width apart. Imagine a string pulling you gently upward from the crown of your head.
  • Footwork: Land softly on your heels, then roll through the foot and push off with your toes. Avoid excessive inward or outward rolling of your feet.
  • Eyes Forward: Keep your gaze straight ahead, like you’re on a mission. Your chin should be parallel to the ground, and your neck should be in line with your spine.
  • Shoulder Ease: Relax your shoulders and let them hang naturally. No need for them to visit your ears.
  • Arms in Sync: Swing your arms back and forth rhythmically. It’s like dancing while walking!
  • Engage Your Core: Keep your core muscles gently contracted by pulling your navel toward your spine. This not only helps your posture but also gives your abs a mini workout.
  • Step It Up: Take quicker, smaller steps rather than long strides. It’s more efficient and easier on your joints.
  • Ninja Steps: Imagine you’re a stealthy ninja. Walk quietly and smoothly, avoiding heavy foot slaps.

Additional resource – How to find cheap running gear

Walking Safely

Walking is a fantastic exercise, but safety should always be a priority.

Here are some essential safety tips to keep in mind:

  • Choose Sidewalks: Whenever possible, opt for sidewalks instead of walking on the road. After all, you’re a pedestrian.
  • Carry Essentials: Don’t forget your phone, ID, and a bit of cash when you head out for your walk. It’s better to be prepared.
  • Let Someone Know: Inform a friend or family member about your walking plans, including where and when you’ll be walking. It’s a safety net.
  • Face Traffic: When walking on the streets, face oncoming traffic. This gives you better situational awareness and safety.
  • Stay Visible: If you’re walking in low-light conditions, wear reflective clothing or carry a flashlight. Being visible is crucial.
  • Confident Strides: Walk with confidence, like someone who knows where they’re going. It’s a great deterrent.
  • Keep It Simple: Leave valuable jewelry and flashy items at home. Better safe than sorry.
  • Use Your Voice: If you ever feel threatened, don’t hesitate to yell for help. Attackers don’t like attention.

Additional resource – How to start exercising with your dog

How To Start Walking For Fitness – The Conclusion

There you have it.

Today’s article should provide you with all the tools you need to get started with walking in no time.

The rest is really up to you.

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

In the meantime, thank you for dropping by.

Keep Walking Strong

David D.

How to Set Fitness Goals

fitness goals

Are you ready to kick your workout routine up a notch and unleash your full potential?

Well, you’ve stumbled upon the perfect starting point on your fitness journey. Get ready to dive into the exhilarating world of goal setting!

We all know that setting goals is a crucial step towards achieving greatness, whether you want to sculpt those muscles, shed some pounds, conquer a marathon, or simply boost your overall well-being.

But hey, I get it. Figuring out where to begin can be a bit overwhelming. That’s why I’m here to guide you every step of the way.

In today’s article, we’re going to unravel the secrets of effective goal setting that will transform your fitness game. Trust me, by the time you finish reading, you’ll be equipped with all the knowledge you need to conquer your aspirations and sculpt the body of your dreams.

So, what exactly are fitness goals? Why are they so darn important? How do you set the right goals that will ignite your motivation and keep you going? We’ll explore it all! From understanding the difference between short-term and long-term goals to finding the perfect balance and assessing your progress along the way, we’ve got you covered.

But wait, there’s more! I’ll also share some inspiring examples of proper fitness goals that will ignite your inner fire and get those endorphins pumping.

Let’s do this!

Why Set Fitness Goal?

Setting fitness goals is like unlocking a treasure trove of benefits that will make your fitness journey even more rewarding.

In its simplest form, a fitness goal is like a destination you set for yourself in the vast landscape of physical training. It’s that specific target or test you strive to achieve within a designated time frame. It’s like having a compass guiding you towards your ultimate fitness triumph.

Think about it as a roadmap for success. You identify what you want to improve or accomplish, and then you embark on a journey to make it happen. It’s about embracing your inner athlete and unleashing your full potential.

And let me tell you, if you’re already on the health-conscious path, chances are you’re no stranger to setting fitness goals.

Maybe you’ve been dreaming of shedding those extra pounds, sculpting those muscles, or even engaging in a friendly competition. Perhaps your goal is to lower your blood pressure and improve your overall health. The possibilities are endless! It’s all about discovering what ignites your passion and then channeling that energy into actionable steps.

Why You Should Be Setting Fitness Goals

First off, let’s talk about accountability. When you set fitness goals, you’re essentially putting yourself in the driver’s seat of your own success. Research studies have shown that setting goals increases motivation and helps you stay committed to your fitness endeavors. It’s like having a personal coach pushing you beyond your limits, helping you break through barriers, and paving the way for a stronger, fitter you.

Think of your fitness goals as stepping stones on the path to greatness. They challenge you to go beyond what you thought was possible, expand your horizons, and redefine your limits. It’s like discovering that there’s a whole universe of potential within you just waiting to be unleashed. So, embrace those temporary discomforts, push through those challenging moments, and witness the incredible transformation that awaits you.

But wait, there’s more! Setting fitness goals not only helps you monitor your progress but also gives you a clear target to aim for. It’s like having a bullseye in the distance, urging you to take aim and hit it dead center. Whether it’s running a marathon, mastering a new yoga pose, or increasing your strength, having a tangible goal motivates you to keep pushing forward.

Plus, there’s nothing quite like the rush of joy and accomplishment that washes over you when you conquer a fitness goal. It’s like crossing the finish line of a race and feeling that surge of triumph coursing through your veins.

The 10 Fitness Goals You Should Be Setting

To help set you on the right foot, I’m sharing with you a list of some of the fitness goals you should add to your bucket list for a healthier, stronger, and faster you all year round.

1. Cardiovascular Goals

At a minimum, aim to spend 180 to 220 minutes every week engaging in some sort of cardiovascular exercise, whether it’s running, cycling, swimming, spinning, or simply walking.

Shoot for three to five sessions per week at an intensity at around 70 to 90 percent of your maximum heart rate.

2. Drink More Water

Water is essential to life—getting fit is no exception.

Make it a rule to stay well hydrated throughout the day.

Aim to drink half of your body in ounces every day.

Drink more during your intense training days and/or the summer—and remember to keep track of your hydration levels.

3. Stretch often

Although the science on the effectiveness of stretching for injury preventing and performance is still out for debate, I cannot emphasize it enough.

Regular stretching improves your range of motions, prepares your muscles and joints for intense activity, improves flexibility, and may speed up recovery as well as reduce post-workout aches and pains.

Make it a rule to lightly stretch your major muscle groups used during exercise for  6 to 8 seconds before a workout, and all major muscle groups for 30 to 45 seconds post-workout.

4. Do High-Intensity Interval Training

Steady-state cardio workouts, such as the long run, have their benefits.

But if you want to crank up your fitness to the max, add a couple of HIIT workouts to your exercise plan.

5. Strength Train

Target every major muscle group at least two to three times per week, shooting for a minimum of one to two sets of 10 to 12 reps.

6. Decrease Your Body Fat

Having a healthy BMI is one of the most vital steps to a healthier you.

When you a low (healthy) body fat, you also lower your risk of heart disease, reduce inflammation, protect against diabetes, enhance the functions of joints and tendons and improve your overall appearance and self-confidence.

7. Eat More Vegetables

Unless you have been living under a rock for the past few decades, then you already know that the greens are an essential ingredient in a healthy eating plan.

Eat plenty of dark, leafy vegetables as they’ll offer you a wide array of nutrients, vitamins, antioxidants, and minerals—all of which assist your body in performing at its best.

8. Reduce—or Altogether Eliminate—Sugar

This I cannot emphasize enough

What’s more?

Cutting sugar won’t cost you anything—in fact, it actually improves your health in the long run while saving you a lot of money and trouble.

What’s not to like!

9. Shoot for 10,000 Steps A Day

Besides hitting the gym and the running track, I’d also recommend that you add as much physical activity to your daily life as possible.

A good target to have to shoot for at least 10,000 steps per day.

You are not meant to sit down all day long.

Get to work and move your body.

Get a fitness tracker and start keeping track of your daily step count.

For the record, 10,000 steps per day is the equivalent of one hour’s worth of walking.

10. Shoot for 7 to 9 Hours of Sleep

This might not seem like a fitness goal, but it’s actually crucial for achieving your health vision.

Proper sleep speeds up recovery and the muscle rebuilding process as well as boost up your energy tanks for your next workout.

How to Set Good (and Smart) Fitness Goals

Now that we got the formalities out of the way let’s look at how you can actually start setting fitness goals as well as how to go after them.

Sounds exciting?

Let’s lace up and dig in.

Your Goals Must be Relevant

Listen up, my friend, because I’m about to drop some wisdom bombs on you when it comes to setting relevant fitness goals. Let’s get one thing straight: motivation can come from all directions, like a gust of wind blowing in different directions. But when it comes to your fitness goals, it’s time to take the reins and make them truly yours.

Picture this: your fitness goals are like a personal masterpiece, a work of art that reflects your deepest desires and aspirations. They shouldn’t be a carbon copy of someone else’s dreams or a paint-by-numbers template imposed upon you. No, sir! Your fitness goals should be a true representation of what you want for yourself, a reflection of your unique journey.

You see, setting relevant goals means aligning them with your life, your passions, and your health. It’s about finding that perfect harmony between what excites you and what fits into your lifestyle. Just like a tailor stitching a bespoke suit, your goals should be tailored specifically for you. Don’t settle for off-the-rack goals that don’t resonate with who you are.

Now, here’s a golden rule: make your goals YOURS. Don’t let them become a pawn in someone else’s game. It’s time to reclaim ownership and make your fitness goals a personal declaration of empowerment. So what if your friend wants to bench press a small car? If that doesn’t align with your interests or aspirations, then it’s not your goal to chase. Your goals should ignite a fire within you, make you feel proud, and push you to become the best version of yourself.

Bad Example:

“I’m going to lose 20 pounds in 8 weeks, and that gives me bragging rights all year long.”

Losing 20 pounds in two months is very had, and sorry for saying this, but no one gives a damn about the numbers on your scale but you.

Good example:

“I’m going to do my best to lose weight and get in shape because that will help me feel good about myself, increase my productivity, and improve my overall health and well being.”

Well, that’s what we’re talking about.

Additional resource – Vitamin D for runners

Make Your Goals Specific

Specificity is the secret sauce that adds flavor and purpose to your fitness journey. It’s what separates the wishy-washy dreamers from the determined achievers. So listen up and let’s dive in!

Imagine you’re embarking on a quest to conquer a mountain. You wouldn’t simply say, “I want to climb some mountain someday.” No way! You’d pinpoint the exact peak you want to conquer, visualize the breathtaking view from the summit, and set a clear path to get there.

The same goes for your fitness goals. Saying, “I want to start running” or “I want to hit the gym more often” is like trying to navigate a maze in the dark. It lacks direction. And guess what? It’s precisely why so many people throw in the towel when faced with challenges along the way.

To avoid the pitfalls of vagueness, let’s make your fitness goals as sharp as a surgeon’s scalpel. Get specific, set your sights on a clear target, and watch your motivation soar. If you want to shed some pounds, don’t just leave it at that. Ask yourself, “How many pounds do I want to lose?” Give it a number, create a tangible benchmark, and track your progress like a champion.

Now, let’s say you have dreams of becoming a runner. That’s fantastic! But don’t stop there. Get specific about how many times per week you plan to hit the pavement. Is it three times? Four times? By attaching a number to your goal, you’ll have a clear roadmap to follow, and you’ll know when you’re getting closer to crossing that finish line.

Bad example:

“I want to lift more weights.”

Good example:

“I want to be able to squat 170 pounds using the barbel in 8 weeks”.

Challenging But Realistic Goals

One of the biggest pitfalls I’ve seen people stumble into is chasing after unrealistic dreams. Now, don’t get me wrong, I’m all for dreaming big and reaching for the stars, but when it comes to your fitness goals, we need to find that sweet spot between ambition and achievability.

Think of it this way: imagine you’re a tightrope walker, balancing your way towards success. If you set your goals too high, you’ll be walking on a wire suspended in thin air with no safety net below. It’s a recipe for disaster. And guess what? It’s one of the main reasons why so many people give up on their exercise resolutions faster than a cheetah chasing its prey.

You see, when your fitness goals are so far out of reach, it’s like trying to catch a shooting star with bare hands. You know deep down that it’s an impossible feat, and that lack of belief will hinder your commitment. Why bother putting in the effort when you know you’re bound to fall short?

But fear not! I’m here to guide you towards that sweet spot of success. It’s all about finding a balance. Choose a goal that challenges you, yes, but also one that you can realistically achieve within a reasonable timeframe.

Bad example:

“I want to finish my first marathon under four hours.”

It won’t likely happen if this is your first race.

It takes years of training to reach that level.

Good example:

“I want to finish my first marathon within the four hours time frame.’

Again, what’s I’m talking about.

Remember Short Term Goals

What’s the best way to eat an elephant? Of course, one bite at a time. That’s right, the same approach applies when it comes to conquering those big, audacious fitness goals you’ve set for yourself.

Now, when I talk about big goals, I mean those ambitious feats that require some serious dedication and time. We’re talking about goals that may take a year or even more to achieve. But fear not, because I’ve got a strategy that will make them more manageable and increase your chances of success.

Within your grand fitness vision, it’s crucial to set smaller goals along the way. These are the bite-sized morsels that you can devour in a shorter time-frame and that will boost your confidence as you make progress. Think of them as stepping stones towards your ultimate destination.

Say your ultimate goal is to run a 10K race in under 60 minutes. Well, instead of diving headfirst into the deep end, start with a smaller goal like running two miles at your goal pace. Once you’ve achieved that, build on it. Gradually increase your distance and speed until you can conquer that 10K in 50 minutes. It’s all about taking one step at a time, celebrating each milestone along the way.

And let’s say you’ve got your sights set on running a full marathon, but you’re a newcomer to the racing scene. No worries! Start with shorter distances, like 5Ks, 10Ks, and half marathons. These mini-goals will help you build a solid foundation, improve your endurance, and get you race-ready without overwhelming yourself. Think of it as taming the beast, piece by piece.

Now, as a general rule of thumb, aim to achieve these mini-goals within a two to six-week timeframe. This way, you maintain a sense of progress and momentum without feeling like you’re spinning your wheels.

Use Time

Imagine you’re embarking on a journey without a destination in mind. You’re just wandering aimlessly, without any sense of urgency or purpose. Sounds pretty unfulfilling, right? Well, the same goes for setting fitness goals without a deadline.

Having a deadline is like having a compass guiding you towards your destination. It’s what gives you a roadmap to success by breaking your big goal into smaller, manageable milestones that you can tackle on a daily, weekly, and monthly basis. But here’s the catch—it has to be a realistic goal. Setting an unrealistic deadline will only lead to disappointment and frustration.

Why is a deadline so crucial? Well, it adds a sense of urgency to your fitness journey. It lights a fire under you, motivating you to take action and give it your all. Without that deadline looming over your head, it’s easy to fall into the trap of procrastination and delay. You might find yourself saying, “I’ll start tomorrow,” and before you know it, weeks turn into months, and your goals remain untouched.

So here’s what you need to do. Set a big, audacious goal that stretches you and excites you. Give yourself a longer time-frame, like one year, to achieve it. But don’t stop there. Break that big goal down into smaller, bite-sized mini-goals, each with its own deadline. These mini-goals will keep you focused, motivated, and on track.

By setting a deadline, you’re making a commitment to yourself and your fitness vision. You’re saying, “I’m dedicated, and I’m going to make this happen.” It’s like having a finish line in sight, driving you forward with determination and purpose.

Bad example:

“I want to run a 5K someday.”

Good example:

“I will run the X 5K race on Y date”.

Write it Down

Imagine your fitness goals as stars in the night sky, shining brightly and guiding you towards your desired destination. But without a map to navigate by, those stars can easily fade into the background, lost in the vastness of the universe. That’s where a workout journal comes in.

Think of your workout journal as your personal compass, keeping you on track and accountable to your goals. When you write down your goals, you’re not only declaring your intentions but also bringing them to life. It’s like planting a seed in fertile soil, giving it the best chance to grow and flourish.

But here’s the secret sauce: writing down your goals isn’t a one-and-done deal. It’s an ongoing process of refinement and adjustment. Just as a sculptor continuously shapes their masterpiece, you too should regularly revisit and tweak your goals as needed. Think of it as molding clay into a work of art, constantly refining and shaping it until it matches your vision.

When you write down your goals, use the power of words to your advantage. Instead of using weak language like “might” or “would like to,” embrace the strength of “will.” Say it with conviction and confidence. For example, say, “I will run my first 10K on my birthday,” not “I would like to be able to run a 10K on my birthday.” By using the word “will,” you’re infusing your goals with purpose and determination, making them more compelling and believable.

Now, here’s a pro tip: keep your goals visible. Don’t tuck them away in a hidden corner where they’ll gather dust. Display them proudly in places where you’ll see them every day. Whether it’s on your office desk, your bedroom wall, or even your refrigerator door, make sure those goals are a constant presence in your life. They’ll serve as a friendly reminder, motivating you to stay focused and committed.

Go Public

Now that you’ve set your smart fitness goals, it’s time to kick things into high gear and bring those goals to life. But you don’t have to go on this journey alone. In fact, sharing your goals with others can be a game-changer.

Think of it as casting a wide net into the sea of support. Whether it’s through social media platforms like Facebook and Twitter or simply by having heartfelt conversations with your family and friends, let your goals be known. Share your aspirations and ambitions with those who matter to you.

Why is this important? Well, let’s dive into the science behind it. According to a study published in the Journal of Applied Psychology, individuals who shared their goals with others were more likely to achieve them.

Not only does going public with your goals help hold you accountable, but it also acts as a filter to identify the true supporters in your life. As you unveil your goals, you’ll quickly discover who genuinely wants to see you succeed and who might not be as supportive. It’s like sifting through a garden, separating the blossoming flowers from the pesky weeds.

But here’s the thing: once you’ve identified the not-so-supportive individuals, it’s essential to distance yourself from their negative influence. Just as you wouldn’t want to carry unnecessary weight while striving to shed pounds, you don’t need the added burden of negativity hindering your progress. Surround yourself with those who uplift and inspire you, creating an environment that fuels your success.

5 Easy Ways to Make Money Running – Get Paid To Run Guide

Get Paid To Run

If you’re passionate about running, have you ever thought about making money from it?

No matter if you’re a newbie or a seasoned runner, there are clever ways to monetize your miles.

When I first started running, I never imagined my running could be more than just a hobby. But the more I got into the running community, the more I noticed people making a living—or at least some extra cash—through their love for the sport.

So, if running is already a big part of your life, why not explore ways to make it profitable?

Today, I’m going to share a few ways you can get paid to run—even if it’s just a side hustle.

Get a Job at a Running Store

Obsessed with the latest running gear and gadgets?

Working at a specialty running store could be a great way to get paid while staying close to the running community. From sales to event coordination, working in a running store immerses you in the running world.

I worked part-time at a running store a few years back, and not only did I learn so much about the latest shoes and gear, but I also met amazing people who were just as passionate about running as I was. You also get firsthand knowledge about all the newest trends, which is always a plus.

It’s a great way to build your running knowledge, and who knows? Maybe you’ll climb the career ladder, or even run your own store someday..

If you’re interested in joining a running store, you’ll find it’s not just about working the cash register. Depending on the size of the shop, you could be organizing events, coordinating training groups, or even trying out new gear to share insights with customers.

Launch Your Own Online Running Gear Store

If you’ve been running for a while, you probably know what works and what doesn’t when it comes to running gear. Why not use that knowledge to help other runners by selling products they’ll love?

An online store isn’t a huge investment and lets you share your running passion globally. You can sell custom medals, apparel, or even design your own running gear. For example, custom medals. It is important for every runner. You can design and make a personalized medal at a custom medal manufacturer. They are cheap and beautiful, which is the best selling product in the store.

If you have some creative ideas or want to share your favorite gear with others, setting up an online store can be a fun and relatively low-risk way to earn money.

Start Your Running Blog

If you love running and enjoy writing, starting a blog could be the perfect way to combine both passions. Blogging lets you share experiences, offer tips, and build your personal running brand.

I never guessed how much my blog would grow when I first started. Writing about my personal experiences and sharing what I’ve learned not only helped me connect with other runners but also opened up opportunities for sponsorships and affiliate marketing.

It took time to gain traction, but with consistency and a passion for sharing my love of running, my blog grew. I even started earning through affiliate links and sponsored posts.

Just remember, it’s not an overnight success, but if you love running and writing, it’s a rewarding way to connect with others and build your brand.

Here are some blog niche ideas to get you started:

Whatever niche you choose, focus on delivering great content that resonates with your readers.

Become A Running Coach

One day, a friend asked me to help him prepare for his first 5K. I wasn’t certified yet, but I jumped at the chance to help. It was such a fulfilling experience to see him cross the finish line after weeks of training together. That’s when it hit me—I could turn this into something more.

As a coach, you can help new runners start their journey, train for their first race, or even help more experienced runners refine their techniques. Coaching can be done in person or virtually, allowing you to reach clients from all over the world.

I’ve found that coaching is not just about running but also about building connections with people and helping them push past their limits. It’s incredibly rewarding to see someone you’ve coached cross the finish line of their first 5K or marathon.

Become a Brand Ambassador on Instagram

If you love sharing your running journey on Instagram, why not turn that passion into a paycheck? Many brands are looking for influencers who can promote their products, and if you already have a dedicated following, this could be a great way to earn money while doing what you love.

To become a brand ambassador, focus on building a genuine, engaged audience. Brands are more interested in engagement than just follower count, so make sure your content resonates with your community.

Sponsors on Instagram look for two things: a large following (the type of following that suits their target demographics) and high engagement rates. Fake followers are unacceptable.

Create Running Content on YouTube

Are you comfortable in front of the camera?

Starting a YouTube channel focused on running tips, workouts, gear reviews, and your personal running journey could be another avenue to explore. YouTube offers many ways to monetize your content, such as ad revenue, sponsorships, and affiliate marketing.

As a running coach, sharing workout routines, advice for beginners, or even documenting your training for races can attract a lot of attention from fellow runners. The key is consistency—uploading videos regularly and engaging with your audience.

The Conclusion

Hopefully, one or more of these ideas will help you start earning money in the running niche.

Still looking for more ways to make money with fitness? Check the following:

  • Become a top athlete.
  • Become a certified physiologist.
  • Create a product.
  • Make YouTube videos.
  • Try affiliate marketing.
  • Write an eBook.
  • Sell your own products.
  • Build a running app.
  • Create an online course.
  • Sell Healthy Food.
  • Become a Retailer.
  • Fitness Writing.
  • Custom Meal Plans.
  • Host a seminar or workshop.
  • Create a video interview series.
  • Start a podcast.

The key is to find what resonates with you and stick with it. Whether it’s writing, coaching, selling gear, or building a social media following, the possibilities are endless. So why not turn your passion into profit and start getting paid to run?

One last piece of advice—don’t rush it. Take time to explore different options and be patient with the process. Success doesn’t come overnight, but if you stick with it, you’ll be amazed at what you can achieve.

What do you think? Have other ideas to share? Drop your comments below—I’d love to hear from you!

Top 5 Causes of Lower Leg Pain While (or After) Running

hotspots while running

For many runners, lower leg pain is an all-too-common experience. It’s the bane of our existence, the thorn in our side, the nagging ache that just won’t quit. But fear not; I’m here to help.

In this post, I’ll be diving into the five most common causes of lower leg pain while (or after) running.

Whether you’re a seasoned pro or a newbie lacing up your shoes for the first time, we’ve got you covered. So let’s dive into the nitty-gritty of this pesky problem and get you back on the road pain-free.

Lower Leg Pain Cause. 1 Shin Splints

First up, we have shin splints – a frustrating and painful condition that can plague even the most experienced runners.

Shin splints, also known as medial tibial stress syndrome or MTSS, is an inflammation of the muscles, bone tissue, and tendons around the tibia. This can cause pain along the inner (medial) side of the tibia, usually where the muscles attach to the bone.

If you think you might be dealing with shin splints, you’ll likely feel tenderness around the lower two-quarters of the inner tibia, and the affected spot will be tender to touch. You may also notice some mild swelling in the lower leg.

The causes of this injury are often attributed to repetitive stress on the shinbone and the connective tissue that attaches the muscles to the bone. This can happen when you suddenly increase your training volume, either with a new activity, or intensity or by changing something in your running routine. Even the skipping recovery section also takes part in this injury.

So, what can you do to treat and prevent shin splints?

First and foremost, rest is key. Take a break from high-impact exercises and opt for low-impact sports like swimming and cycling during the acute period.

Ice the affected area, wear proper shoes with arch support and change your running surfaces more regularly. Adding insoles or padding inside your shoes can also minimize the impact. For persistent cases, it’s important to consult a physiotherapist or chiropractor to help you improve the mobility and strength of your Achilles tendon, ankle, and calf.

Prevention

The best way to prevent shin pain is to take it slow and listen to your body. Assess your running routine and look for anything that could be making the injury worse, such as hills or hard surfaces. Instead, opt for softer surfaces like dirt paths or trails.

It’s also important to improve strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. This can be done through exercises such as calf raises and stretches. And don’t forget to wear proper shoes with arch support and consider adding insoles or padding to minimize impact.

If you do experience lower leg pain, don’t push through it. Take a break from high-impact exercises and consider low-impact sports like swimming or cycling. And if the pain persists, don’t hesitate to seek the help of a physiotherapist or chiropractor to improve mobility and strength. Remember, prevention is key, so take care of your lower legs and keep them pain-free for all your running adventures.

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

Lower Leg Pain Cause. 2 Stress Fractures

Imagine you’re in the middle of your morning jog, heart pumping, sweat dripping down your face, and suddenly, you feel a sharp pain radiating down your leg. What could it be? It might be a stress fracture. This serious injury can knock you out of commission for weeks or even months, so it’s important to know the signs and how to prevent it.

Stress fractures occur when tiny cracks form in a bone due to repetitive trauma. They’re common in long-distance runners, particularly women who may be more prone to osteoporosis, hormonal imbalances, and low body weight. The metatarsals and the inside edge of the tibia are the most susceptible bones.

Unlike shin splints, which can also cause pain during or after running, stress fractures are characterized by sharp, persistent pain that worsens with each run. You might also experience tenderness, swelling, or bruising that doesn’t go away. Even putting weight on the affected leg or sleeping at night can be painful.

If you suspect a stress fracture, don’t try to power through it. That’s like driving a car with a broken engine and expecting it to work. You need to see your doctor as soon as possible for a thorough diagnosis. X-rays are necessary to detect the fracture, and you’ll likely need to stop weight-bearing exercises for 6 to 8 months, sometimes even longer in severe cases.

You may also need to wear a cast or elastic bandage for a certain amount of time to provide firm support.

Prevention

To prevent stress fractures, examine your running routine and make any necessary changes. Don’t overdo it by increasing the intensity or amount of training too quickly, as that’s the primary cause of this injury. T

It’s also important to maintain proper form and strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. Take care of your body, and it will take care of you.

Lower Leg Pain Cause. 3 Achilles Tendinitis 

Imagine your Achilles tendon as a strong rope that connects your calf muscles to your heel bone. When that rope is overused, overstressed, or strained, it can lead to a painful condition known as Achilles tendinitis. This common issue affects many runners and can put a serious dent in your training routine.

One of the most frustrating things about Achilles tendinitis is that it can take a while to diagnose. You may not even realize that you have it until you start feeling pain in your lower calf or near the back of your heel. The pain can be sharp and persistent, especially in the morning, and may be accompanied by inflammation, swelling, and poor range of motion in the affected leg.

So, what causes this pesky condition? Overuse and strain on the Achilles tendon are the main culprits. Runners who log too many miles too quickly or overwork their calf muscles are particularly susceptible to Achilles tendinitis. It can also be caused by bad running form, wearing inappropriate footwear, and even certain medications.

If you suspect that you have Achilles tendinitis, it’s crucial to seek medical attention as soon as possible. Ignoring the pain and continuing to run can make the problem worse, leading to more serious injuries and a longer recovery time. Your doctor may recommend rest, ice, compression, and elevation (RICE) therapy, as well as physical therapy or even surgery in severe cases.

Preventing Achilles tendinitis requires a bit of self-care and attention to your running routine. Make sure to properly warm up before your runs, wear supportive and comfortable shoes, and gradually increase your mileage to avoid overuse.

Strengthening your calf muscles and incorporating cross-training exercises, such as swimming or cycling, can also help prevent Achilles tendinitis. Remember, taking care of your body is key to staying injury-free and reaching your running goals.

Lower Leg Pain Cause. 4 Posterior Tibial Tendonitis

Have you ever felt a sharp, stabbing pain on the inside of your ankle? If so, you may be dealing with posterior tibial tendonitis. This sneaky injury can creep up on even the most experienced runners and cause havoc on your training schedule.

The posterior tibialis muscle is a key player in running, responsible for pointing your ankle and toes downward and supporting the arch of your foot. When this muscle gets overused, it can lead to posterior tibial tendonitis, which can cause tenderness, swelling, and pain in the inside of your ankle.

But fear not! There are steps you can take to treat and prevent posterior tibial tendonitis. RICE (rest, ice, compression, elevation) is your first course of action. You can also use an ankle-compression sleeve to help soothe pain and prevent re-injury when you return to running. But remember, it’s important to avoid painkillers without consulting your doctor first.

Prevention is key when it comes to avoiding this injury altogether. Consider adding custom foot orthotics to your running shoes to provide extra arch support, and make sure your shoes are well-cushioned. To avoid compressing your neuroma, loosen the laces near the toes. And don’t forget to strengthen your ankle muscles with exercises like calf raises.

As tempting as it may be to go barefoot or wear flip-flops or flat shoes, these types of footwear can contribute to the development of a fallen arch, which can worsen your condition. So stick to well-cushioned, supportive shoes and give your feet the love and attention they deserve.

Lower Leg Pain Cause. 5 Muscle Strains

As a runner, there’s nothing more frustrating than having to deal with an injury that keeps you from pounding the pavement. And lower leg pain is a particularly common culprit that can really put a cramp in your style. One of the most frequent causes of this type of pain is muscle strain in the calf muscles.

Picture this: you’re sprinting down the track, feeling great, and suddenly, you feel a sharp pain in your calf. It’s like a light switch has been flipped, and suddenly, you can barely move. You might even feel like your calf has given up on you entirely. If this sounds familiar, you’ve likely strained a calf muscle.

Symptoms of a calf strain include pain in the lower leg, limited range of motion, and a feeling that the muscle has “given way.” This can be especially frustrating for runners, who may mistake the strain for simple tightness. You may even feel like the pain subsides during a run, only to come back with a vengeance afterward.

Calf strains are often the result of overtraining or making sudden changes to your routine, like increasing your mileage or switching up your running technique. To treat a mild strain, you can try the RICE method at home, but if the tear or strain is severe, it may require medical attention.

Preventing calf strains is key, and that means taking the time to warm up properly before your run. A good warm-up should include low-intensity running and dynamic movements like lunges, butt kicks, and squats. Additionally, it’s important to strengthen your calf muscles and prepare them properly for hard training. Isometric exercises can be particularly helpful in preventing calf strains.

If you’re dealing with lower leg pain as a runner, there are a variety of injuries and conditions that could be to blame. By taking steps to prevent injuries and addressing them quickly when they do occur, you can keep hitting the pavement and chasing those personal records.

Additional Resource – Your guide to runners itch

Lower Leg Pain – The Conclusion

In the thrilling world of running, lower leg pain can sometimes be the villain that threatens to derail our athletic pursuits. We’ve uncovered a handful of notorious culprits responsible for this pesky pain, but let me tell you, my friends, this is just the tip of the iceberg.

If you hunger for more knowledge and crave deeper insights into running injuries and prevention, be sure to pay a visit to my page. It’s a treasure trove of wisdom waiting to empower you on your journey to pain-free running.

Oh, and let’s not forget the foot pain relief article and the heel pain guide, both waiting eagerly to shower you with valuable tips and tricks.

But wait, there’s more! I’m not just here to deliver information; I’m here to connect with you. I want to hear your stories, your triumphs, and even your struggles. So drop me a line in the comments section below. Let’s build a community of passionate runners who support and inspire each other.

Thank you for dropping by.

Keep training strong.

David D

 

Running Blisters Explained: Causes and Solutions For Runners

running blisters

Got blisters? Don’t let them slow down your running game! We’ve all been there, and I’m here to tell you that there’s no need to hang up your running shoes for good.

In fact, with the right know-how, you can treat those pesky blisters and keep them from ruining your runs.

In this article, we’re diving deep into the world of running blisters: what causes them, how to treat them like a pro, and most importantly, how to kick them to the curb for good. Ready to hit the ground running?

Let’s jump right in!

Running Blisters Explained

Picture this: You’re in the middle of an exhilarating run, the wind in your hair, and the world at your feet. But then, it happens – that telltale burning sensation that reminds you of an unwelcome guest: blisters.

Yep, those pesky little bumps that seem to have a knack for showing up just when you least expect them.

So, what exactly is a running blister? Well, think of it as your body’s way of saying, “Hey, I need a break!”

Blisters are like the little alarms that go off when the outer layers of your skin decide to have a friction-filled party. They rub together, break apart, and fill up with not-so-pleasant fluid.

Now, here’s the kicker – anything that cranks up the friction can make these blisters throw an even bigger tantrum.

We’re talking about improper running shoes, the ones that are either too tight or feel like they’ve got a mind of their own. And let’s not forget about bad running form – it’s like an open invitation for blisters to crash your running party.

But wait, there’s more! Sometimes, it’s not your shoes or your form but your feet themselves that can lead to blister trouble. Conditions like hammertoes, bunions, and heel spurs are like the troublemakers of the foot world, making you more susceptible to these irritating bumps.

Now, where do these blisters like to hang out the most? Well, they’ve got a soft spot for areas like the arches, the soles of your feet, and those poor little toes.

Why? Because these spots love to cozy up to your running shoes, engaging in a non-stop rubbing marathon.

The Blistering Process

Have you ever wondered what’s cooking beneath that bubbly surface? Well, here’s the lowdown, and trust me, it’s more intriguing than you might think.

Stage 1: The Epidermal Tear

So, picture this: you’re out on a long run, miles under your belt, and suddenly, you start feeling that familiar hot spot on your foot. That’s when the blister story begins. It all kicks off with a tiny tear in the epidermis – that’s the fancy term for the upper layer of your skin.

Stage 2: Separation Anxiety

Now, the real action starts. The outer layer of your skin decides to have a little separation party from the inner layers. It’s like they’re saying, “We need some space!”

So, they create a gap, a pocket of emptiness if you will, while keeping the surface intact.

Stage 3: Lymph Fluid Invasion

As if the separation shindig wasn’t enough, here comes the guest of honor – lymph fluids. These little guys seep into that gap, filling it up under the affected skin.

It’s like a mini swelling party that’s just getting started. The pressure builds, and voilà, you’ve got yourself a full-blown blister.

Bonus Stage: The Blood Vessel Twist

And for the grand finale – sometimes, things take a dramatic turn. A blood vessel in the vicinity might decide to add a little extra pizzazz to the mix. That’s when you end up with a blood blister.

Yep, it’s as intense as it sounds. Blood vessel rupture, fluid buildup, and a vibrant shade of red – it’s a blister with a twist!

For more on blisters and the science behind treatment, check the following scientific articles:

How to Treat Blisters For Runners

Most cases of running blisters aren’t medical emergencies but shouldn’t be ignored—especially when they’re too painful.

In fact, some blisters can get infected if you don’t take care of them early and properly.

Here’s how to safely treat running blisters in the comfort of your own home.

race warm-up

“To Pop or Not to Pop—That is the Question.”

Imagine this scenario: you’re out on a run, pounding the pavement, and suddenly, you feel the unmistakable presence of a blister. But here’s the deal – if it’s not causing you pain, it’s okay to let nature do its thing. You see, blisters have a tendency to break on their own eventually, and when they do, the fluid drains naturally.

Now, let’s talk about the big, bad blisters – the ones that are throbbing and causing you agony. When you’ve got a blister that’s making every step painful, it’s time to take matters into your own hands – but don’t worry, we’ll guide you through it.

Safely Draining a Running Blister: Step by Step

Do the following for a safe blister drainage procedure.

Clean Hands Rule:

First things first, wash your hands thoroughly. No shortcuts here – use soap and water to make sure those hands are squeaky clean.

Needle Sterilization:

If you’re going to pop that blister, you’ll need a trusty needle. But before you get to work, sterilize it! You can wipe it down with some alcohol or go the extra mile by boiling it for a solid 10 minutes. Safety first!

Piercing Strategy:

Now, it’s time to be precise. Carefully pierce the blister in several spots, but aim for areas close to the blister’s edge. This will allow the fluid to drain effectively.

Fluid Drainage:

Get yourself a clean piece of gauze or cotton – we’re talking pristine here! Gently press on the blister to encourage the fluid to drain out. But here’s the golden rule – leave the skin covering the blister intact.

Antiseptic TLC:

After the fluid is out, it’s time for some antiseptic love. Apply an antiseptic cream to the wounded area – this helps keep nasty bacteria at bay.

Second Skin Saver:

For an extra layer of protection, consider using a second skin product like Band-Aid Blister Block. It adds another level of defense against unwanted intruders.

No Peeling Allowed:

Repeat after me – “I will not peel the excessive skin!” Let that skin peel on its own time. Trust the process. Peeling it prematurely can expose your blister’s sensitive underbelly to potential infections.

Dealing With Blisters in The Middle of A Race

So, you’re in the middle of a race – be it a middle-distance sprint or a long-haul endurance challenge – and suddenly, there it is, that unwelcome blister making its grand entrance.

What do you do? Here’s your playbook:

Stop at a Medical Station:

Most races, especially organized ones, have medical stations strategically placed along the route. Consider these your pit stops for foot-related emergencies. When a blister strikes, make a beeline for the nearest medical station.

Let the Pros Handle It:

At these medical stations, you’ll find seasoned professionals who know the ins and outs of dealing with blisters. They’ve seen it all and can provide expert advice and assistance.

Assessment and Treatment:

The pros will assess your blister, taking into account its size, location, and severity. Based on their evaluation, they’ll recommend the best course of action. Sometimes, it might be as simple as draining the blister or providing padding to reduce friction.

Return to the Race:

Now, here’s the good news – with a bit of luck and the right care, you should be able to get back in the race pain-free. The pros are equipped to offer quick solutions so you can continue chasing your race-day goals.

Why It’s the Best Approach

Dealing with a blister during a race is no joke, and here’s why turning to the medical station is your best bet:

Medical stations offer immediate care, ensuring you don’t waste precious time fumbling with your blister or trying to tough it out. They’ll get you back on track faster.

These medical professionals deal with runners’ woes day in and day out. They know what works best and can provide tailored solutions for your specific situation.

How to Prevent Running Blisters

Want to avoid running blisters in the future?

Do the following.

Minimize Friction

Alright, let’s talk about the real MVPs of your running journey – your shoes! Whether you’re a seasoned pro or just starting out, your choice of running shoes can make or break your experience.

When it comes to preventing those pesky blisters, it all starts with proper footwear.

Here’s your guide to finding the perfect pair of running shoes and avoiding blisters like a pro.

The Shoe-Blisters Connection

Let’s get straight to the point – shoes are often the culprits behind those annoying blisters that plague many runners.

Ill-fitting trainers can turn your exhilarating run into a painful ordeal, particularly in areas like the arches, under your toes, and around the ends of your toenails. But fear not because we’ve got the playbook to help you make the right shoe choices.

Rule #1: Proper Fit

The golden rule of choosing running shoes is that they should fit like a glove but not too tight! You want to leave enough room inside the shoe for your feet to breathe and move comfortably. Here’s how to nail the perfect fit:

Aim for at least a thumb’s width of space between your longest toe and the end of the shoe. This gives your toes room to wiggle without feeling cramped.

Rule #2: Test Drive Your Shoes

Before committing to a pair of running shoes, it’s like dating – you’ve got to test the waters! Don’t just grab the first pair you see and hit the road. Instead, follow these steps:

Try on different pairs:

Explore a variety of brands and models to see which ones feel the most comfortable. Everyone’s feet are unique, so what works for one runner may not work for another.

Test drive them:

Once you’ve picked a potential pair, wear them around for a bit. Walk, jog, and let your feet get accustomed to the shoes. This “breaking in” period is essential to prevent blisters and ensure maximum comfort.

Additional Resource – Your guide to runners itch

Choose Running Socks

Socks play a vital role in keeping your feet comfortable and blister-free during your runs. They’re not just an afterthought; they’re a crucial part of your running gear.

Here’s why:

Extra Support:

Running socks are designed with your comfort in mind. They offer extra cushioning and support in all the right places, reducing the risk of blisters.

Moisture Management:

Sweaty feet are a breeding ground for blisters. Proper running socks are excellent at wicking moisture away, keeping your feet dry and blister-free.

Friction Fighters:

Running socks are your first line of defense against friction. They reduce the chances of your skin rubbing against your shoes, a common cause of blisters.

Say No to Cotton

Now, let’s address the sock no-no – cotton. While cotton socks might be cozy for lounging around, they’re a big no-no for running. Here’s why:

Cotton soaks up sweat and moisture like a sponge, increasing your risk of blisters.

Instead, go for specialized running socks designed to keep your feet happy. We recommend synthetic options like polypropylene socks or brands like WrightSocks, Teflon, or CoolMax. These socks are moisture-wicking pros, ensuring your feet stay dry and blister-free.

Double Trouble – In a Good Way!

If blisters have been a persistent problem for you, here’s a pro tip – double up on your socks. When you wear two pairs of socks, any friction occurs between the socks themselves rather than between your skin and the sock. It’s like an extra layer of protection for your precious feet.

Prepare for Rainy Runs

For those unpredictable rainy runs or races, always have an extra pair of socks on hand. Wet socks are a recipe for disaster, increasing your chances of blisters. Switching to dry socks, mid-run can make a world of difference.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Apply Lubricants

You’ve got your shoes and socks sorted, but there’s one more trick to keep those blisters at bay – lubricants. Think of them as your secret weapon against friction, the arch-nemesis of blister-free running.

Here’s why.

Lubricants act as a protective barrier between your skin and your trainers. They’re like the bodyguards of your feet, reducing the friction that can lead to blisters.

If you’ve got dry skin or skin with cracks, you know how vulnerable those areas are to blisters. Lubricants step in to keep these trouble spots in check.

What’s more?

Applying a lubricant is a breeze. It’s a simple step that can make a big difference in your running comfort.

Apply Liberally (But Not Too Much!)

Now, let’s talk application. The key here is to strike a balance – apply enough to protect your feet, but not so much that you turn your shoes into a slip ‘n slide.

Here’s how to do it right:

Trouble Areas: Start by identifying the areas of your feet that are prone to blisters or where you tend to develop dry skin. These are your trouble spots, and they deserve extra attention.

When it comes to lubricants, you’ve got options. Many runners swear by good ol’ petroleum jelly – it’s affordable and readily available. But if you’re looking for specialized products, consider brands like Sportlick, Runners Lube, Body Glide, Chamois, or Sports Shield. Your pick may come down to personal preference.

Last but not least, don’t skimp on lubrication. Apply it generously to your feet, paying close attention to those trouble areas. A little extra now can save you from a lot of discomfort later.

Running Blisters – The Conclusion

There you have it! If you’re serious about treating and preventing foot blisters when running, then today’s article has you covered.

The rest is just details.

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

Thank you for stopping by

The 12 Best Stretches For Runners

runners stretches

I love running—it’s one of the best cardio workouts you can do.

It keeps me fit, clears my mind, and makes me feel good overall.

But there’s a catch (there’s always a catch, right?).

Running is a high-impact sport, and all that pounding on the pavement can take a toll on your body, especially your lower limbs and joints.

Over time, this stress can limit your flexibility and mobility, slow your performance, and—worst of all—increase your risk of injury.

And let me tell you, that’s the last thing you want as a runner. I’ve been there, and it’s no fun being sidelined due to injuries like Achilles tendonitis or IT Band Syndrome.

That’s why stretching is so important!

It helps your muscles recover after a run and prevents that tightness that can mess with your running form and performance.

Stretching can even help prevent post-run soreness—at least, that’s been my experience, though I can’t promise scientific proof for that. I’d recommend you try and see if it works for you.

In short, making stretching a regular part of your post-run routine will help you feel better after each run and make your running more efficient and enjoyable in the long term.

The Myth of Pre-Run Stretching

A lot of people think you should stretch before you run, but that’s not the best idea—at least not static stretching. Research shows that static stretching (holding a stretch for 30 seconds or more) before a workout can reduce your strength and running performance.

Plus, it doesn’t seem to do much to prevent injuries.

So, focus on a good warm-up instead of stretching before your run to get your muscles ready. Save the stretching for after your run when your muscles are warm and pliable, which is when it’s most effective.

How to Stretch Properly

When you stretch, the goal is to loosen your running muscles, improve flexibility, and prevent post-run tightness. Here’s how to do it right:

  • Stretch after your run when your muscles are warm. This helps prevent injury and ensures you get the most out of each stretch.
  • Hold each stretch for 30 to 60 seconds. Don’t rush! Stretching is about releasing tension, not forcing your muscles.
  • Avoid bouncing or jerky movements. These can lead to injury. Instead, stretch slowly and gently.
  • Focus on your breathing. Deep, controlled breaths will help you relax into the stretch and get a deeper release.

Key Muscle Groups to Stretch After Running

Not sure which muscles to focus on? As a runner, there are a few key areas you need to pay attention to:

  • Hamstrings: Tight hamstrings can lead to lower back problems and reduce your running efficiency.
  • Quadriceps: Flexible quads are key for knee lift and speed, but tight quads can cause a runner’s knee.
  • Hip Flexors: If you have tight hips, you’re setting yourself up for issues like IT Band Syndrome and lower back pain.
  • Calves: Tight calves commonly cause shin splints and plantar fasciitis.
  • Lower Back: A tight lower back can affect your posture and running form, so keeping this area flexible is important.

The Best Stretches For Runners

Without further ado, here’s a list of my favorite runners-friendly stretches.

Enjoy!

Targeted Muscle: The Hamstrings

The hamstrings are prone to injury, especially among runners.

Tight hamstrings can lead to pulled muscles and lower back problems.

They can also hinder range of motion, which limits running efficiency.

Here are two runner’s stretches to help you improve your hamstring’s flexibility and mobility.

1: Standing Single Leg Hamstring

Stand with your feet hip-distance apart.

Bend your right knee slightly and extend your left leg before you, pointing your toes up.

Holding this position, lower your upper body towards your knee and reach your hands toward your left foot’s toes as far as possible.

Hold this position for 30 seconds, then switch to the other side.

2: The Lying Hamstring Stretch

Lie flat on your back with your legs extended and your back straight.

Pull your right knee to your chest to keep your left leg extended on the floor.

Put your hands behind your right knee and slowly straighten the leg towards the ceiling, keeping both hips on the floor.

Hold for 30 seconds, then switch sides.

Targeted Muscle: The Calves

The calves are runners’ most overworked muscles, and inflexible calves set the stage for strains, shin splints, and plantar fasciitis.

Boosting this muscle’s flexibility and mobility can also improve stride length and cadence.

3: The Runner’s Calf Stretch

Stand facing a wall.

Then, place both arms on the wall with your arms extended and your back straight.

Step your right leg backward while keeping your heel planted to the ground and your leg extended without bending your knee.

To stretch the calf, lean forward slightly towards the wall while pressing your back heel into the ground until you feel a good stretch in the muscle.

Breathe deeply and hold for 30 seconds or more, then switch sides.

Targeted Muscle: The Quadriceps

Flexible quadriceps muscles are the key to stronger knee lift and speed, while tight quads are one of the main causes of the dreaded “runner’s knee.

4. The Standing Quadriceps Stretch

Start by standing with your legs and hips apart.

Stand tall while holding your right foot behind your butt, with your knee pointing to the floor.

If you need it, grab a chair for balance.

Keep your thighs lined up and your core engaged throughout the stretch, holding for no more than 30 seconds.

Repeat with the left leg.

Targeted Muscles: The Hip Flexors

For most runners, the hips are the weakest link.

Ignoring them can set the stage for a runner’s knee, Iliotibial Band Syndrome, lower back pain, and other trouble.

It’s happened to me.

I believe that tight hip flexors are the reason I suffered from knee problems for so many years.

5. The Hip Flexors Lunge Stretch

Begin kneeling and lunge forward with your right leg, pressing your left knee to the floor.

Extend your hips forward until you feel a stretch down the front of your left leg around your hips.

Repeat on the opposite side.

6: The Pigeon

This is one of my favorite yoga poses for runners.

It targets the hip flexors and the lower back.

Assume table position (on your hands and knees with a flat back).

Bend your right knee and bring it to a comfortable position between your hands.
Take your left leg and stretch it fully behind you.
Exhale and bend down to the ground.

Make sure you’re resting your torso on your leg and rest your head on the floor.

Targeted Muscles: The Lower Back Muscles

This is another major muscle group you need to stretch regularly to release running stress, improve mobility in the lower body, and prevent aches and pains.

7. The Lower Back Knee Crossover Stretch

Lie on your back with your legs extended and your back straight.

Bend your right leg and grab your right foot.

Keeping your left shoulder on the floor, grab the outside of your knee with your left hand and guide it across your body and towards the ground on your left side.

Try to move your knee closer to the ground while keeping both shoulders in contact with the floor.

Return to the starting position and repeat the same stretch on the other side.

You can end this runner’s stretch routine by doing Shavasana.

Lay on your back, with your arms and legs spread at about 45 degrees, and breathe deeply.

It’s good for you!

8. Hip Flexors & Psoas Stretch

Muscle targeted: The hip flexors and the Psoas

Proper Form

Start with a forward lunge position, then place your hands on your lead knee.

Next, lower your left knee to the ground, then stretch. Press down with your hands and extend the hips forward until you feel a stretch in front of your thigh, groin, and hip.

While keeping your pelvis tucked.

Hold the stretch for 30 seconds, then switch sides.

9. The Forward Hang

Muscle targeted: lower back, glutes, hamstrings, and calves

Proper Form

Stand with your feet hip-distance apart and knees slightly bent to perform this powerful stretch.

Next, bend at your waist on the exhale and fold forward from the hips, reaching for the floor.

Reach as far down as you can and grab onto your shins, ankles, or toes.

For more stretch, interlace your fingers behind your back.

Hold the stretch for one full minute and breathe deeply to release tension in the lower back, hamstrings, and calves.

Additional Resource – 13 Exercises to improve running

10. The Standing Chest Stretch

Muscle targeted:

Chest and shoulder muscles.

Proper Form

Stand tall with your feet shoulder-width apart.

Next, lace your fingers together behind your back and straighten your arms.

Then, with your arms straight, squeeze your shoulder blades together while aiming to extend your elbows out to the sides to open and stretch your chest.

Hold the stretch for 30- 45 seconds, then slowly release your arms to the sides.

11. Standing IT Band Stretch

Muscle targeted:

The Iliotibial Band is a group of fibers that run outside your thighs.

Proper Form

Begin by standing tall, then cross your left leg behind your right and point the toes of your left foot out about 45 degrees.

Next, while engaging your core, lean slightly forward and to the right side until you start feeling a stretch on the outside of your left leg.

To stay on the safe side, make sure to lean against a chair or a wall.

Hold the stretch for 30 seconds, then switch to the other side.

12. The Inner Thigh Stretch

Muscle targeted: Adductors and the whole groin area

Proper Form

Stand upright with straight back, feet wider than the hips, and toes turned out.

Next, slowly bend your knees, squatting straight down while keeping your hands on your thighs until you start feeling a stretch all over the inner thighs.

Keep your shoulders relaxed and back straight throughout the stretch, and never allow your knees to move past your toes.

Hold the stretch for 30- 45 seconds, then slowly press back to the starting position.

Customizing Your Stretching Routine for Your Running Style

Stretching isn’t a one-size-fits-all approach—different runners have different needs, and a sprinter’s routine might look a lot different than a marathoner’s. Here’s how you can tailor your stretching routine to match your running style and goals, plus tips for pre- and post-run stretches that get you prepped and recovered in the best way.

For Sprinters: Focus on Dynamic Power

If you’re a sprinter or enjoy shorter, fast-paced runs, prioritize stretches that warm up your fast-twitch muscles. Dynamic stretching before you start can activate those muscles for the explosive power you need in sprints.

Pre-Run:

Add high knees and butt kicks to your warm-up to target your hamstrings, glutes, and hip flexors—muscles that power your speed. Aim for 2 sets of 20 seconds each.

Post-Run:

Cool down with longer-held static stretches, focusing on the muscles that take a beating during sprints. Try a standing quad stretch (hold for 30 seconds each side) and seated hamstring stretch (hold for 30 seconds per leg) to aid recovery and prevent tightness.

For Marathon and Long-Distance Runners: Keep it Balanced

Long-distance running is all about endurance, so stretching routines for marathoners focus on injury prevention and flexibility to support your stride over long periods.

Pre-Run:

Start with dynamic stretches that increase blood flow and gently activate muscles without overstressing them. Leg swings (10 reps per leg, front-to-back and side-to-side) are great for loosening up your hips, and walking lunges (10 reps per leg) help engage your quads, hamstrings, and glutes.

Post-Run:

After a long run, prioritize stretches that help reduce stiffness and promote circulation. Try a downward dog stretch to target your calves and hamstrings, and finish with a hip flexor stretch to keep your hips from tightening up after those long miles. Hold each stretch for about 30 seconds on each side.

For Trail Runners: Build Stability and Flexibility

Trail running involves uneven terrain and engages stabilizer muscles more than road running. Your stretching routine should prepare those stabilizers and help prevent ankle or knee injuries.

Pre-Run:

Use dynamic calf raises (15 reps per leg) to warm up your calves and ankles, essential for navigating rocky or hilly trails. Lateral lunges (10 reps per side) also help prepare your hips and inner thighs for uneven footing.

Post-Run:

Target the calves, hamstrings, and hips with static stretches to release tension and improve mobility. A calf stretch (hold for 30 seconds on each leg) and figure-four stretch for your glutes (hold for 30 seconds per side) can be especially helpful after a challenging trail run.

Conclusion

Stretching after your run is one of the easiest ways to keep your muscles flexible, prevent injury, and improve your overall running performance. I’ve made it a regular part of my routine, and I highly recommend you do the same. Whether a beginner or a seasoned runner, these stretches will keep you feeling good and ready for your next run.

If you have any questions or want to share your favorite stretches, please comment below.

David D.

5 Hill Running Workouts For Beginners

a bunch of runners hill running

Hill running? It’s a challenge that tests every runner, and trust me, it’s tough but totally worth the effort.

Many runners have a love-hate relationship with hills — they’re daunting yet so rewarding

If you tend to avoid hills because they feel like too much work or just don’t know where to start, this post is for you.

I’ll walk you through some simple steps to master those hills and enjoy them!

Let’s get to it.

Why You Should Love Hill Running

I get it—hills are hard. But they can be a game-changer for your running. Running uphill works out your glutes, hamstrings, calves, and core—muscles that don’t always get attention on flat routes.

You’ll also be driving your knees up more and using your arms to power yourself forward, giving your entire body a workout.

Hill running builds strength, boosts cardiovascular fitness, and increases running efficiency. Plus, it boosts your VO2 max, enhancing the maximum oxygen your body can utilize during intense runs.

Not only does hill running build muscle, but it’s also a fantastic way to improve your cardiovascular fitness. My heart rate shot up every time I hit a hill, and I could feel my endurance increasing over time.

But I won’t sugarcoat it. Hill running is tough, especially at first. That’s why you need to be smart about how you approach it.

The Science-Backed Benefits of Hill Running

Hill running isn’t just about powering up inclines—it’s a powerhouse workout with some pretty awesome benefits for strength, endurance, and overall running efficiency. And recent research backs up what many of us have felt firsthand on those tough climbs!

Builds Muscular Strength and Power

Running uphill forces you to work against gravity, which engages your glutes, quads, hamstrings, and calves even more than flat terrain does. According to a study published in Sports Medicine, hill running activates the lower body muscles in a way similar to resistance training. The repetitive, high-intensity muscle engagement builds strength and power, especially in the legs and core, which translates to faster speeds on flat ground. Think of hill running as a “secret weapon” for making those muscles resilient and strong for race day.

Boosts Cardiovascular Endurance

Research shows that hill running enhances VO2 max—your body’s ability to utilize oxygen—far more efficiently than flat-surface running. A study found that just six weeks of hill training significantly improved runners’ aerobic capacity. Why? Because running uphill requires your body to work harder and your heart rate to spike, pushing your cardiovascular system to new limits. Adding hills to your routine once a week can help you tackle longer distances with less fatigue.

Improves Running Form and Efficiency

One of the often-overlooked perks of hill running is its impact on form. Studies suggest that tackling inclines can naturally improve biomechanics by promoting a higher knee lift, proper foot strike, and stronger arm drive. Uphill running encourages a forward-leaning posture, which is ideal for all running surfaces. The Journal of Applied Biomechanics found that runners who included hill sprints in their training showed better stride mechanics and greater running efficiency. So, if you’re looking to smooth out your form, hills are the way to go!

How to Conquer Hill Running

Once you’re ready to add hills into your routine, a bit of strategy is involved. One mistake I made early on was trying to keep the same pace going uphill that I would on flat ground.

I’d gas out halfway up and stop to catch my breath. I realized it’s all about maintaining effort, not pace.

Let the hill slow you down, but keep the intensity steady.

Let’s dive a little deeper.

Find a Good Hill

New to hill running? Start easy. Look for a hill that’s about 100-200 meters long with a gentle 3-5% incline—enough to give you a challenge without killing your form.

If you don’t live near hills, don’t worry—treadmills with incline settings can simulate the experience. I often used this trick during the winter when the streets were too icy for hill sprints.

The Warm-up & Cool-Down

This might sound basic, but never skip your warm-up before hitting the hills. The last thing you want is to pull a muscle because you didn’t prepare properly.

Start with 5-10 minutes of easy jogging on a flat surface, followed by dynamic stretches like leg swings, lunges, and high knees. This will loosen you up and flow blood to the right muscles. After the workout, cool down with an easy 10-minute jog and some stretches to help prevent soreness.

Start Small – The Ideal Session

My first proper hill workout was a revelation. I kept it simple: running up the hill for 10 to 20 seconds and walking back down to recover. I repeated that for about 15 minutes, and I was wiped out by the end of the session. But after a few weeks, I noticed the climbs weren’t as hard as they used to be, and I could run for longer stretches without walking.

You should start small if it’s your first time running hills. Here’s an easy session to get you going:

  • Warm-up: Jog for 5-10 minutes on flat ground.
  • Run the hill: Run uphill at an easy pace for 10-20 seconds.
  • Walk down: Walk back down to recover.
  • Repeat: Continue this cycle for 15-20 minutes or as long as you feel strong.
  • Cool-down: Finish with a 10-minute easy jog.

Control Your Body

Running hills requires rhythm and control. You’ll burn out quickly if you try to power through and keep the same pace as on flat ground. Instead, focus on maintaining effort, not speed.

Allow the hill to dictate your speed, focusing on maintaining a steady effort instead. This helps you conserve energy while still getting the benefits of hill training.

When to Start

Hill running is intense, so don’t jump into it right away if you’re new to running. Make sure you’ve built a solid base first. I recommend having 2-3 months of regular running (3-4 days a week, averaging 14-16 miles per week) before you start hill training. Once you have that base, add one hill workout to your weekly routine.

The Exact Pace

Aim to run at 70-80% of your maximum effort for your first hill workout. You don’t need to push yourself too hard, but the pace should still feel challenging.

I suggest keeping your first hill sessions around 15 minutes to ease into it.

One of the biggest mistakes I made was trying to keep my flat-ground pace going uphill. I’d huff and puff and feel like I was running through quicksand. It took me a while to figure out that hills aren’t about keeping pace—they’re about keeping effort steady.

Once I made that shift, hills became manageable. Now, I let the hill dictate my pace, and I focus on maintaining good form and steady breathing. It’s less about speed and more about building strength and resilience

The Very First Few Steps

After warming up, find a hill around 100-150 meters long. Run uphill at a 5K effort pace, but don’t worry too much about speed.

Focus on maintaining the same effort you use on flat ground. Challenge yourself, but don’t let your form fall apart. Keep it smooth and controlled.

Group of runners running up a hill. Horizontal framing.

The Uphill Form

Form is key when it comes to hill running. When I started, I leaned forward too much, thinking it would make the climb easier. It didn’t. I learned to stay upright, keep my core engaged, and use my arms to help drive me up the hill.

Shortening my stride also made a huge difference—I’d try to power through with big steps, but smaller, quicker strides allowed me to keep my energy up without losing my form.

Here are a few tips to help point you in the right direction.

  • The proper alignment. Keep your hips, chest, and head in line, staying upright as you climb. Lean in a bit from the hips—just don’t stoop. I learned the hard way that slumping forward only makes the hill harder.
  • The head. Keep your head up, eyes about 10-20 feet ahead—don’t stare at your feet or the top of the hill. I like to focus on a spot just in front of me; it helps keep my momentum and focus in check..
  • The right posture. Engage your core muscles, keep your back straight and chest out, and hold your head up. This should open your airways, allowing for maximum oxygen delivery—Oh, trust me, you will need all the oxygen you can get.
  • The arms. Keep your arms bent at a 90-degree angle. They should move forward and backward, rotating at the shoulder, not side to side.
  • Arm swings. Swing your elbows backward from your shoulder to generate enough momentum to help power up the hill. Imagine you’re punching someone in front of you with an uppercut. This might seem exaggerated, but it works.
  • Stride rate. As you go up, shorten your stride instead of extending it as if trying to power up the hill. The feet should be kept low to the ground the entire time.

The Downhill Technique

Running downhill can be just as tricky as going up.

I used to think that once I made it to the top, the hard part was over. But running downhill isn’t something you should take lightly. I ran down too fast the first few times and felt it in my knees afterward.

Here’s how to build proper downhill form.

  • Avoid overstriding. Let gravity carry you downward and use it to step up the pace. Take short and quick steps, increasing your stride rate.
  • The right landing. Focus on landing on your forefoot. Landing on the heels creates a braking effect, which jars the entire body and slows you down. Land as light as possible, preferably on the mid to forefoot.
  • Keep it under control. Try to keep a stride turnover and effort that’s consistent with the rest of your workout.

The Five Hill Workouts Runners Should Do

Let me share with you my favorite five hill workouts that are game-changers for any runner, from sprinters to marathon enthusiasts.

1. Short Hill Sprints

Find a hill around 50-200 feet long with a nice, steep 5-15% incline. Sprint up as hard as you can for less than 30 seconds, and then walk back down. It’s perfect for building explosive strength, especially if you’re a sprinter

These sprints activate all types of muscle fibers and enhance the maximal stroke volume of your heart, making your cardiovascular system more efficient.

My first real hill workout was a short, steep hill near my house. I committed to running up it for 10 seconds at a time, walking down to recover, and repeating the process for 15 minutes. It might not sound like much, but by the end, my legs were toast!

But I stuck with it.

Every week, I added a few more seconds, and before long, I could tackle that hill with ease

The Routine

Start with six to eight sprints up the steepest part of the hill you can manage, recover on the way down, and gradually increase the number of repeats as you progress.

2. Long Hill Repeats

Long hill repeats help build endurance and aerobic strength. Try running up a longer hill (half a mile or so) at a pace you could keep for a 10K. These are a bit of a grind but incredibly rewarding

Your pace should be challenging yet sustainable, similar to or slightly faster than your 10K race pace. These repeats are excellent for building endurance and improving your lactate threshold, which is crucial for longer distances.

The Routine

Warm up with a gentle jog and dynamic stretches. Attack the hill for three to five minutes at a time, aiming to maintain an effort level around 7 out of 10. Jog down for recovery and repeat three to four times.

3. Long Hill Runs

For those longer, steady-state efforts, long hill runs are ideal. Depending on your fitness and goals, these runs can range from three to ten miles. They primarily engage your slow-twitch muscle fibers, which are essential for endurance. This type of workout is a staple for distance runners and invaluable if your race course features hills.

The Routine

Start incorporating gradual uphill sections into your longer runs. As you build strength, increase the uphill distance. Try continuous uphill running on a long ascent for 45 to 90 minutes for a real challenge.

4. Downhill Running

Don’t underestimate the downhill! It’s great for learning control and building up your quads. Start with a gentle slope, and focus on landing lightly, keeping those steps quick and steady. It strengthens your quadriceps through eccentric contractions and teaches you to manage your pace effectively.

The Routine

I’d recommend doing a downhill session at least once a month. Start with a gentle slope and progress to steeper descents. Use the downhill sections to practice running fast while maintaining control, and focus on engaging your core to stabilize your descent.

5. Hill Bounding

To specifically target running strength and power, hill bounding is your go-to workout. This involves exaggerated, powerful strides that focus on driving each knee high and pushing off strongly with each foot. It’s fantastic for enhancing your push-off power and overall running efficiency.

The Routine

Only add hill bounding to your routine once you’ve established a solid cardiovascular and muscular endurance base. Start with a moderate incline and perform drills like exaggerated strides and one-leg hops, always focusing on form and power.

4-Week Beginner Hill Running Progression Plan

If you’re new to hill running, this four-week progression plan will help you ease into it without overwhelming your muscles.

Hill workouts are all about building strength and endurance gradually, so we’re starting slow and increasing the intensity bit by bit.

Week 1: Getting Comfortable with Hills

Workout: 2 rounds of short hill repeats
Incline: Light incline (4-5%)
Goal: Focus on form—keep your core engaged, lean slightly forward, and drive your arms.
Instructions: Find a hill with a manageable incline. Run up for about 20-30 seconds at a steady pace, focusing on good form. Walk back down to recover. Complete 2 rounds with plenty of rest in between. This week is all about getting a feel for running uphill without rushing.

Week 2: Adding a Bit of Intensity

Workout: 3 rounds of hill repeats
Incline: Moderate incline (5-7%)
Goal: Start building strength and confidence.
Instructions: This week, increase the number of rounds to 3 and find a slightly steeper hill. Keep focusing on form, but aim to challenge yourself a bit more. Run up for 30-40 seconds at a controlled, consistent pace. Walk back down to recover fully between each round.

Week 3: Extending the Distance

Workout: 4 rounds of hill repeats
Incline: Moderate incline (5-7%)
Goal: Build endurance with longer repeats.
Instructions: Increase your rounds to 4 and slightly extend the distance—aim for 40-50 seconds of uphill running. This week will push your endurance, so stay steady on the pace and don’t worry if it feels tough. Walk down between rounds, focusing on keeping your breathing controlled.

Week 4: Adding Variety to the Challenge

Workout: 5 rounds of varied hill repeats
Incline: Mix of light and moderate inclines (4-8%)
Goal: Introduce variety and build a balanced foundation.
Instructions: This week, aim for 5 rounds and try incorporating different inclines. Start on a lighter incline for the first two rounds, then shift to a steeper incline for the final three rounds. Run each repeat for about 40-50 seconds, focusing on maintaining form as you tackle different incline levels. Walk back down to recover and reflect on how far you’ve come!

How Much is Hill Training

Starting, schedule one hill session every 7 to 14 days.

Add time to your repeats and an extra climb as you get fitter.

The number of hill reps depends on your fitness experience and training goals.

You’re good to go if you’re staying within your fitness level.

As you get fitter, expect to perform anywhere from eight to ten repeats, depending on your goals and level of fitness.

Just whatever you do, whenever you plan hill workouts, do not do it more than once a week.

What’s more?

Mix up your hill workouts—some steep and short, and other longer ones with less challenging inclines.

Hill running might seem intimidating at first, but with the right approach, it can become one of your favorite parts of training. Focus on good form, control your effort, and gradually build your strength. In no time, you’ll be tackling hills like a pro.

Keep at it, and remember—every hill you conquer makes you a stronger, faster runner!

Enregistrer

Does Running Burn Belly Fat?

runner belly fat

Does running burn belly fat?

The answer is a heck yeah!

In fact, a lot of beginners take up running to lose belly fat and and get a flat stomach.

When it comes to losing weight, it’s hard to beat running.

You can burn up to 600 to 800 calories while running, depending on your factors such as your size, training intensity, and fitness level.

But long runs alone aren’t going to help you lose that belly fat.

In fact, you need to back up your plan with the right diet and lifestyle changes—or else, you’ll fail miserably.

And you don’t want that.

In today’s post, I’m sharing with you some of the most effective ways to get rid of that stubborn belly fat and get a flat stomach.

But first things first, let’s discuss what’s belly fat as well as some of the dangers it poses.

What’s Belly Fat?

Belly fat, or “visceral fat” in medical terms—is the most dangerous fat there is.

This lethal fat accumulates in the abdominal area and envelopes your organs.

Surveys show that 30 percent of U.S. adults are classified as obese.

That’s just over one in three people, making the US one of the fattest countries in the world.

Probability, half the population of the US will be obese by 2040.

This fat not only affects how you look, but it’s also a significant risk factor for many serious diseases, including:

  • Type II diabetes
  • Heart diseases
  • Coronary artery disease
  • Hypertension
  • Some cancers
  • Sleep apnea
  • Shorter life expectancy

Part 1 – Diet Changes to Get A Flat Stomach

The kitchen is the heart of the house and also where the battle for losing belly fat is won or lost.

Make the following changes to your nutrition plan and see your belly slimming down as a result.

1. Remove The Sugars

One of the best things you can do right now to get a flat stomach as soon as possible is to reduce your daily sugar intake.

Don’t take my word for it.

Science agrees.

Here are a few studies:

  • Research revealed that subjects who consumed four to five servings of white bread a day resulted in more belly fat gains than those who only had one serving of white bread, even though both groups consumed the same amount of calories.
  • Research has found that consuming low-carb diets resulted in reduced appetite, which is conducive to weight loss.
  • A study from the University of North Caroline at Chapel Hill determined that the average American consumes about 80 more calories per day than they did in 1977.

Action Step

Cut back (or eliminate them for good) on all forms of refined and processed calories, including white bread, cookies, waffles, muffins, candy, chips, bagels, pastries, cakes, donuts, pasta, crackers, junk & fried foods and any other processed foods you get in a bag or a box.

I know that’s a lot, but you can do it in a slow manner.

2. Banish Liquid Calories

These liquid calories come in just about any form—soda, coffee, energy drinks, fruit juice, beer, and other sugar-sweetened beverages.

Liquid sugars are the worst as they don’t get “indexed” by the brain in the same way as it would index solid food.

In short, you end up taking in a lot of extra calories without even taking notice.

Even diet coke is bad for you.

A study published in the Journal of the American Geriatrics Society found that people who consumed diet soda on a regular basis gained about triple the amount of fat over a period of nine years as those who didn’t drink it.

That’s why I said any form of sugar, even artificial.

Action Step

Mindful eating!

Eat what’s essential and good for you.

Limit your intake of all sources of liquid calories, and that includes coke, sports drinks, beer, alcohol, juice, coffees, and other forms of sugar-sweetened drinks.

Instead, drink water.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

3. Eat More Healthy Fats

Are you in the habit of skimping on fats because you want to lose weight? That’s a big mistake

The truth is, not all fats are bad for you.

In fact, you need fats as much as you need carbs and proteins in your diet.

Healthy fats increase satiety levels, improve fat burning, increase metabolism, regulate blood sugar levels, etc.

Research published in the journal Diabetic Care reported that a diet rich in monounsaturated fats is more effective at regulating blood sugar levels than a high-carb diet

Another study published in the medical journal Appetite revealed that long-chain omega-3 fats could help control hunger.

Action Step

Healthy fats are abundant in:

  • Olives and olive oil
  • Canola oil
  • Flax oil
  • Seeds
  • Peanuts
  • Cashews
  • Almonds
  • Peanut butter
  • Avocadoes
  • Sesame seeds
  • Tahini
  • Pesto sauce

 

4. Count Your Calories

Let’s be honest, we are terrible at guesstimating the amount of calories consumed during a meal, and the number of calories burnt during a workout.

Research out of the Pennington Biomedical Research Center found that subjects who kept track of calories consumed still missed roughly 18 percent of them.

Further research also has shown that people—both those who are overweight or those within a healthy weight—tend to overestimate the amount of calories burnt during exercise.

So, you are not alone.

Action Step

Learn how to log smarter.

There is a wide range of apps and online resources to help you simplify the calorie counting process—provided that you’re willing to engage in it regularly.

Here are a few apps and websites:

  • SparkPeople
  • Lose it!
  • MyPlate
  • FitDay
  • MyFitnessPal
  • Cron-o-meter

To figure out how many calories you should eat each day, use this calculator

  • Training intensity
  • Fitness level
  • Age
  • Bodyweight
  • Gender

5. Eat A High-Protein Diet

Protein is an essential nutrient that not only helps you build muscle but also loses weight.

During an experiment published in The FASEB Journal, female subjects were instructed to follow a diet for two months that consisted of roughly 30 percent protein, 30 percent fat, and 40 percent carb.

While the control group stuck to a diet that was 16 percent protein, 26 percent fat, and 55 percent carbs.

Result shown that the first group lost drastically more fat—including belly fat—than the other group without losing muscle mass.

Action Step

As a general guideline, roughly 30 to 35 percent of calories should come from lean sources of quality protein.

These include:

  • Lean meats
  • Whole eggs
  • Fish
  • Nuts, and
  • Dairy

6. Eat Probiotics

Probiotics are various types of healthy bacteria found in a variety of foods and supplements. Bioma Probiotics is a great example of a supplement that can help introduce these beneficial bacteria into your system.

These have a lot to offer, but more importantly, they help reduce tummy fat.

In research published in the European Journal of Clinical Nutrition, subjects had two cups per day of fermented milk containing Lactobacillus Gasseri, (a probiotic strain), for a period of three months.

The subjects reported a reduction in abdominal visceral fat by roughly 4.6 percent and subcutaneous fat by just over 3 percent.

Another research shows the supportive result that: Probiotics are not only conducive to weight loss, but also work very well for belly fat.

Let’s say its like a detoxing agent.

Action Step

You need to support the growth of probiotic bacteria by eating plenty of prebiotic foods that naturally pack in a lot of soluble fiber.

These include:

  • Asparagus,
  • Bananas,
  • Jerusalem artichokes
  • Garlic,
  • Onions,
  • Leeks.

7. Try Intermittent Fasting

A review of research conducted on intermittent fasting reported that subjects experienced a 4 to 7 percent reduction in abdominal fat within a period of two to six months.

Another research published in the journal Cell Research revealed that intermittent fasting could cause drastic weight loss in just weeks in a mice group who were fed a typical diet for two days, followed by a 24-hour fast.

So, how does IF work?

Intermittent fasting is effective due to a mix of the following mechanisms:

  • Lowering insulin levels.
  • Regulating ghrelin levels, AKA “the hunger ”
  • Promoting the release of human growth hormone.
  • Increasing abdominal subcutaneous blood flow.
  • Stimulating anti-inflammatory cells.

Action Step

In the past few years, I’ve experimented with a few different IF schedules, and this is my personal favorite as it’s easy to implement once your body has adjusted to the new eating approach.

The 16/8 method involves fasting for 16 hours per day, then having all of your meals in an 8 hour period.

For example, you could restrict your food intake to the hours of 1 pm to 9 pm.

So, basically, you’re just hopping breakfast and making lunch your first meal of the day.

Sure, feel free to drink your coffee in the morning—but that’s it.

Try to refrain from any sugar or sweets for breakfast if you don’t want to spend the remaining hours with hunger pangs.

I know there are a lot of IF variations, but 16/8 is the best and easiest form for beginners.

8. Drink Green Tea

When it comes to healthy beverages, green tea tops the list.

I’m talking about pure green tea, no latte, no frappe.

Just classic green tea ala Japan.

Research reported that drinking green tea can increase metabolism by up to 4 percent.

It may not seem as much, but it adds up.

What’s more?

According to research published in the American Journal of Clinical Nutrition, subjects who drank green tea with caffeine saw their weight drop and also reduced their belly fat more than those who only had caffeine.

Action Step

Shoot for 600 mg—or the equivalent of two to three cups of green tea per day.

For those with insomnia, try to have it gradually so you won’t disrupt your sleeping pattern.

Additional resource – Here’s how to lose body fat.

9. Eat Plenty of Soluble Fiber

An experiment, published in the journal Obesity, reported that for every ten grams increase in soluble fiber intake per day, subjects were able to reduce their tummy fat by roughly 3.7 percent over a period of five years.

Examples of ten grams of soluble fiber include two servings of black beans, two small apples, and two cups of asparagus

Another study published in the Journal of Nutrition revealed that subjects who consumed more fiber from whole grains and cereals had less body fat and belly fat than those who skipped the fiber.

lose belly fat

Action Step

Soluble fiber can be found in different foods, including:

  • Flaxseeds
  • Brussel sprouts
  • Avocadoes
  • Shirataki noodles
  • Legumes
  • Blackberries

10. Eat Fatty Fish

A study published in the British Journal of Nutrition that found that consuming omega-3 fatty acids from fatty fish, like mackerel, is effective at reducing visceral fat.

You can also turn to fish oil supplements if you can’t find a good fish source.

Research conducted on subjects with liver fatty diseases reported that fish oil supplements could drastically reduce abdominal and liver fat.

Action Step

Aim for, at least, three servings of fatty fish per week to get enough levels of omega-3’s.

Here are the few:

  • Sardines
  • Halibut
  • Salmon
  • Herring
  • Mackerel

11. Go Easy on The Alcohol

They call it a beer belly for a reason.

A single serving of wine, beer, or spirits can pack in roughly 120 to 150 calories, and if you tend to overindulge, you can end with severe calorie overload.

A study published in Obesity found that alcoholic drinks make your brain more sensitive to the smell of food, increasing appetite.

Action Step

I’m not saying that you should give up beer altogether.

But a little moderation can go a long way in helping you get a flat stomach.

Part 2 – Exercise & Running Strategies to Lose Stomach Fat 

The way you run, and exercise in general, also matters when it comes to burning belly fat.

Apply the following strategies to ensure you’re making the most out of your sweat time.

12. Do Intervals

I’ve already confirmed that running does burn stomach fat, however, logging endless miles isn’t the best way to go.

Instead, do intervals by alternating between high-intensity bursts of running and slow jogging or walking for recovery.

Not only good for speed work, according to studies, intervals are proven to reduce belly fat and boost metabolism.

Action Step

Start with a proper warm-up of 5 to 10 minutes of slow jogging to raise your core temperature and get your muscles ready for the task ahead.

Go hard for 30 seconds, then rest for one minute, then go hard again.

Shoot for 8 or 9 on the RPE scale.

Repeat the process for 15 to 20 minutes. Don’t forget a proper cool down.

For more, check my six fat burning workouts. This guide on running for abs is also helpful.

13. No More Crunches

Classic ab exercises like sit-ups and crunches can strengthen your abs, but they’re not the most efficient exercises you can do to help you lose belly fat.

So what kind of ab exercises you should be doing?

You need exercises that engage multiple muscle groups and also challenge your cardiovascular system, so you end up burning off more calories.

These also work well for building strength in the core muscles—upper and lower abs, obliques, glutes.

Action Step

One of the best core exercises in the world is the good ol’ planks, where you hold yourself in a standard push-up position, core engaged, back flat, forearms resting firmly on the ground.

Planks cannot only hit your core hard, but they also activate your legs, chest, and shoulders.

Alignment first, strength later.

If you are beginner, then start with 3 to 5 sets of plank hold for 20 to 30 seconds each.

As you get stronger, hold it for longer and try adding in more variations.

14. Try HIIT Bodyweight Training

High-intensity interval training, as the name implies, consists of alternating between intense exercise intervals with recovery periods of low-intensity training.

Greek researchers found that performing intervals helped subjects lose more belly fat than moderate steady-state cardio training.

Another research published in the Journal of Sports & Physical Fitness showed that HIIT style workouts increase metabolism.

This means you continue burning calories at a higher rate for several hours post-workout.

“Also, You can try some waist cinchers while HIIT Bodyweight Training. Learning about Best Waist Trainer it will make your time less consumed and eventually you would see the results much faster.”

Action Step

You can copy my bodyweight routine below and do reps as many as possible with good form.

Take 20 seconds of rest between each exercise, then rest for one to two minutes between each round.

Aim for six to eight rounds

15. Perform Resistance Training

Research reported that resistance training to be super beneficial for people with prediabetes, type II diabetes, and other metabolic issues.

For instance, this experiment revealed that a mix of strength training and cardio exercise is most effective in reducing visceral fat in overweight teenagers.

Action Step

Incorporate the following guidelines into your training program:

  • Start out training with a personal trainer. This will help you nail good form from the get-go—key to injury-free and efficient training.
  • Combine it with cardio. How? By adding kettlebells, battle ropes, medicine ball exercises.
  • Do compound moves. Spot reduction is a myth. Instead, do multi-joint, full-body exercises that target many muscles at once. Examples include squats, bench presses, deadlifts, overhead presses, burpees, etc.
  • Go heavy or go home. Research shows that opting for heavier weight with fewer reps is most useful for shedding body fat. And don’t worry about getting bulked up.

Lifestyle Changes To Get a Flat Stomach

Your everyday lifestyle choices can also affect your belly fat loss results.

Don’t worry.

I’m sharing with you below the exact measures you need to take to get your lifestyle up to speed.

The sweat will be for nothing if you neglect your lifestyle.

Does Running burn belly fat

16. Sleep Well

According to a study published in the journal Sleep, people how logged six to seven hours of sleep during the night’s time had the lowest levels of visceral fat.

The researchers concluded that sleeping above or below that range was linked to more belly fat, and those who slept less than 5 hours reported the worst numbers.

In a 16-year study, 68,000 women who logged in less than five hours of sleep per night were likely to gain weight than those who slept seven hours or longer per night.

Research also has associated sleep deprivation with a number of conditions that contribute to excess visceral fats.

These include:

  • Increased concentration of the hormone cortisol and serotonin..
  • Reduced insulin sensitivity
  • Reduced levels of the satiety hormone leptin and increased secretion of hunger-inducing ghrelin.

Action Step

Here is what you need to ensure that you are getting enough sleep.

  • Sleep at least 7 to 8 hours of high-quality uninterrupted sleep during the night’s time.
  • Ensure quality sleep by removing all sorts of distractions, like your TV, Smartphone, and other electronics, from your bedroom.
  • Keep your room cool—around 65 degrees. Some people prefer a warm room, so make it as comfy as you want.
  • Avoid caffeine and other stimulants three to four hours before going to bed.
  • Keep a strict and fixed sleeping schedule by going to bed and getting up at the same time, even on the weekend.
  • Accept the fact that you cannot accomplish everything on the to-do list. That’s life, and bad stuff happens to good people all the time.
  • Your bedroom has two functions: Sleep and sex. So keep it that way.

17. Reduce Stress

 A study from the Ohio State University revealed that stress could hinder you from losing weight, or even add more pounds, by disturbing healthy hormone regulation.

It will make you hungry as your body keeps on releasing cortisol as long as the stress continues.

The bad news is when you are stressed out, you will tend to go for high-fat, high-calorie treats, and foods because these foods stimulate the brain to release good-feel chemicals that ease the tension.

Action Step

Here are a few things you can do here:

  • Start meditating. Techniques like Vipassana and Transcendental Meditation can be easily learned in the comfort of your house. Not into silent meditation? Try vibrational meditation like a Tibetan bowl or gong bath.
  • Keep a daily journal and jot down what’s bothering you. This will help you identify major stressors in life, along with ways of dealing with them.
  • Start a yoga class, especially restorative yoga.
  • Make more time for yourself. Learn how to be more assertive and say no to family members, friends, and the rest of the world, especially when they ask you for something you just don’t have the time to do.
  • Get enough sleep—at least 7 to 8 hours a night.
  • Remove friction and grey zone areas from your life.
  • Find time to do the things you enjoy—even if it’s watching South Park for the third time.

 18. Set Challenging Goals

Research reported in the Journal of Human Nutrition & Dietetics suggested that the key to long-term weight loss is setting challenging goals.

The study, led by researchers at Nottingham University, assessed the impact of goal setting in roughly 24,000 overweight participants for a 12-month duration.

The following conclusion:

  • Subjects who set no clear goals were the least successful overall
  • Those who set relatively modest goals shed 10 percent of their body weight.
  • Those who set more challenging goals lost an average of 19 percent of their body in one year–almost twice as much weight as the “realistic group.”

Also, this falls within the expert recommendation for a safe weight loss of one to two pounds per week.

Action Step

As a rule of thumb, start out by setting short-term fat loss goals.

These shorter, mini, goals are gradual achievements that lead up to your ultimate goals.

A good example would be to lose one pound per week.

That might not seem like much, but it adds up.

Keep that weight loss consistent for three months, and you’ll achieve the longer-term goal of shedding 10 to 12 pounds, in other words, aim for 10-20% from your old bodyweight.

You should expect slow, gradual weight loss, but not instant results. Everything instant are never good.

19.  Stay Consistent

Consistency at its best!

The key to shedding the pounds and keeping them off is consistently losing a small amount each week, according to research conducted at the Drexel University.

Duing the experiment, a group of 183 overweight participants went on a weight loss plan for a year.

In the end, subjects who shed a consistent amount of weight over the first two months of the experiment ended up losing more weight than the yo-yo dieters, despite the latter group reporting bigger weight loss results to start.

Further research on achievement and personal success shows that the most successful people in the world—those you might consider lucky—possess a tremendous level of perseverance.

Never give up before you even start it.

Action Step

Make exercise a daily must remove junk foods from your life, do the work, and you’ll see improvement, but just not right away.

It’s okay to have some time for recreational foods or cheating day, but please limit it as much as possible.

And that’s all.

Today’s post is full of useful strategies to help you burn belly fat and get a flat stomach.

But it’s up to you to get started on the path.

Eat right, exercise often and take care of your body.

The rest is just details.

Conclusion

I think that’s it for today. If you’re still asking yourself “does running burn belly fat?” then today’s article should get you started on the right path.

Don’t worry, I will be writing more about running to lose belly fat in the near future.

Please do your best to put into action what you just learned so you can lose your belly fat and enjoy a flat stomach.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D