David Dack

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

And guess what?

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

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

1. Start with a Baseline

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

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

Why a Baseline?

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

Here’s Your Game Plan:

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

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

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

No Track? No Problem!

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

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

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

2. Interval Running

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

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

Why Choose Interval Running?

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

Science Backs It Up

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

Here’s Your Interval Running Blueprint:

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

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

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

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

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

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

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

3. Hill Reps For Faster Legs

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

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

Here’s Why Hills Rock:

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

Listen to the Pros (or Science)

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

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

Ready to Conquer? Here’s How:

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

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

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

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

Additional resource – Bolt top running speed

4. Try Fartleks

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

What’s the Fartlek Fuss About?

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

Let’s Get Fartleking!

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

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

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

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

5. Practice Good Form For Running Speed

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

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

The Blueprint of a Beautiful Run:

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

One More Thing:

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

6. Lose Weight

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

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

The Science Behind Weight and Speed:

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

The Healthy Approach to Weight Loss:

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

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

Additional Resource – 13 Exercises to improve running

7. Strength Train To Run Faster

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

Let me explain more.

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

How to Incorporate Strength Training:

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

Sample Strength Workout for Runners:

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

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

8. Stay Persistent

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

Why Consistency Matters:

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

Tips for Maintaining Consistency:

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

How To Run Faster – The Conclusion

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

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

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

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

In the meantime, thank you for dropping by.

David D

Thinking about giving minimalist running shoes a try but don’t know how to get started? Then you have come to the right place.

Minimalist running has gathered a lot of steam over the past few years. If this is your first time down the minimalist path, you more than likely have a simple question in mind: how to choose a pair of proper minimalist shoes?

Fret no more.

In today’s article, I’ll help you learn more about minimalist running shoes as well as how to incorporate them into your training.

More specifically, we’ll look at:

• What are minimalist shoes
• The benefits of minimalist shoes
• The downsides
• What to look for when choosing a minimalist shoe
• The four best minimalist shoe brands in the markets
• And so much more.

Sounds exciting?

Let’s lace up and dig in.

The Rise Of Minimalist Running

Minimalist running has gathered so much steam over the past decade.

The theory is simple: humans naturally evolved to run barefoot—without the added padded rubber beneath the soles.  When you have less support and cushioning in your shoes, you’ll more than likely adopt a more natural gait and strengthen the muscles that often get ignored when using shoes.

In other words, “less shoe, more you.”

Minimalist Footwear Explained

Let’s get one thing straight first—minimalist footwear isn’t just your standard running shoe minus the cushioning.

Minimalist running shoes are built to closely mimic and represent how we would naturally run if we were not wearing shoes all the time while still offering some form of protection from sharp objects on the ground and the hazard of weather.

In short, minimalist footwear is characterized by a lack of arch support, high-cushioned heels, and stiff soles.

But not all minimalist running shoes are the same.

In fact, there’s a wide variety of shoes on the market.

But all in all, minimalist running shoes will have a mix of the following features (the more, the merrier):

• Low heel-toe drop—this refers to the difference in height between the heel and forefoot area.
• Lightweight – usually weighing no more than nine ounces
• Minimal cushioning – getting you to run closer to the ground as possible.
• Wider toe box – this allows the toes to spread out

Additional resource – How to measure foot size for running shoes

The Pros

Minimalist footwear has become so popular because they actually help—like a lot.

Here are a few of the benefits:

Improved Running Style

In theory, minimalist shoes may improve your running technique by reducing the damaging effects of the heel strike.

According to popular belief, the added padding of standard running shoes causes heel strikes, and research suggests that this isn’t the most effective running stride.

Heel striking causes your feet to land in front of your hips, which results in undue braking action on every stride, so you’re not making the most out of your forward momentum.

But when using minimal footwear, you’ll tend to land on the mid-sole and front of your foot instead of the heel.  This helps keep your strides light, smooth, and flowing.

Landing on the midfoot is also considered the most optimal as it’s the most biomechanically efficient.

Additional resource – Here’s the full guide to running shoe anatomy.

Fewer Injuries

According to research, forefoot strike running may reduce the load of the knees, as well as the amount of impact absorbed by the body.

In fact, research reported that a forefoot strike might reduce the load on the knee by up to 20 to 24 percent. This implies that adopting a forefoot strike style may help runners with knee pain or injury.

Another research conducted by the National Taiwan Normal University also revealed the benefits of forefoot striking.

The researchers found out that the impact of a foot strike when lading on the forefoot is more spread out, therefore, limiting the amount of stress endured by the body, and in turn, reducing overuse injury risk.

Additional Resource – Here’s how to break in new running shoes.

Improved proprioception

Running in minimalist shoes help you feel the ground, which improves your ability to sense your own connection to the environment—or what’s known as proprioception.

You’re also engaging the smaller muscles in your hips, legs, ankles, and feet that are in charge of balance and coordination when you adopt the minimalist running method.

Lightweight

Minimalist footwear is, by definition, less bulky than traditional running shoes. That’s why they tend to weigh less than classic shoes by several ounces.

The Downside

Every type of running footwear has its downsides—minimalist shoes are no exception.

As you can already tell, most of us didn’t grow up barefoot. We all have to wear casual shoes or other more bulky footwear throughout the day.

Additional resource – How to recycle sneakers

Increased Injury Risk

If you’re dealing with muscle imbalances or biomechanical issues, consider switching to minimalist shoes as they may increase your injury risk, especially if you try to rush things and ignore the transition phase.

For example, research showed that the risk of sustaining tendonitis as well as metatarsal stress fractures increases among beginner minimalist runners, especially if the lower legs are already weak and compromised.

What’s more?

Research has also shown that forefoot striking may increase the stress on the Achilles tendons, ankles, and calf muscles.

According to Australian research, forefoot strike may up the load endured by the ankle by roughly 20 percent.

For more on the pros and cons of minimalist running, check the following resources:

• The long-term effect of minimalist shoes on running performance and injury
• Effect of Minimalist Footwear on Running Efficiency
• Transitioning to Minimal Footwear: a Systematic Review of Methods and Future Clinical Recommendations
• Study: do minimalist shoes cause injuries?
• Running Barefoot or in Minimalist Shoes
• Running barefoot leads to lower running stability compared to shod running
• Immediate and short-term adaptations to maximalist and minimalist running shoes
• Can Minimalist Shoes Reduce Running-Related Injuries?
• Minimalist Running Shoes and Injury Risk Among United States Army Soldiers

Additional Reading  – Your guide to the heel to toe drop.

Minimalist Vs. Standard Running Shoes

There are many differences between minimalist shoes and classic road shoes. The main one boils down to the drop length of the arch.

In general, standard running footwear features a 10 to 12 mm “heel-to-toe drop.” Meaning that they have an extra 10-12 millimeters of cushioning underneath the heels relative to the toes.

By contrast, most minimalist shoes boast a drop of roughly 4-8 mm,

This means less padding all over the shoes, especially at the forefoot and the heels.

In fact, some shoes have no drop at all, or what’s known as “zero-drop” shoes—putting the forefoot and heel are at the same level.

Additional resource – Guide to insoles for running shoes

How To Choose Minimalist Running Shoes

Let’s get to the practical stuff.

Here are the main features to check for when choosing minimalist running shoes.

Note –Minimalist running is not for everyone. For example, if you’re suffering from bunions, hammertoes, flat feet, plantar fasciitis, or other lower leg pains and injuries, minimalist running might not be for you. Consult your doctor first.

Flexibility

The amount of flexibility helps your feet adapt to the terrain, providing more grip and power.

In fact, as a rule, you should feel free to maneuver and move your feet without feeling any obstacle or struggle in your lower body.

The foot naturally bends in all directions, so should your minimalist footwear.

The Fit

The most important factor when buying a minimalist running shoe is the fit.

Minimalist footwear should feel secure on foot without any added extra pace around the toe. Tight, minimalist shoes can restrict your foot’s natural movement, which can do more harm than good.

Additional resource – Running shoes for plantar fasciitis

Sizing

Shoe sizing can be tricky as feet tend to swell and shrink throughout the day—and while running, too.

That’s why you should test out a few different sizes and see which one suits you the best.

And remember to go shopping in the evening—that’s when your feet swell the most.

You should also try out different models, such as wide toe-box, separate fingers, foot-shaped, etc., before making up your mind.

Remember to put on your running socks too, if you plan to wear them while running.

The Materials

Just like any other workout footwear, breathability is a key factor to look for.

I’d recommend minimalist running shoes with a high-performance upper mesh to help manage any build-up of moisture or smelly odors. It should also be made of machine-washable materials, designed with lots of breathability.

The Stack Height

This refers to the height of the shoe sole, and it’s measured at the center of the heel between where the foot sits and the most external part of the outsole.

As a rule, the lower the number the closer your feet to the ground will be while running.

Your choice will depend on your main running surfaces and your own preferences. If you usually run on roads and other hard surfaces, you’ll want a heavier shoe weight that has a greater stack height.

Heel-To-Toe Drop

This refers to the height between the front and the back of those, usually 4 to 8 mm for minimalist shoes.

As a rule, your minimalist shoes should have a heel to toe drop of roughly 4mm to 8mm because you want the most underfoot feel possible.

The Toe Box

The wider the toe box, the more room you’ll have for your toes to lay flat and move naturally. That’s why you should make sure the toe box is large enough to let your toes function as they’re supposed to.

The Shoe Weight

Weight is another factor to consider when buying minimalist shoes. These shoes are required to be incredibly lightweight for optimal performance.

The lighter the shoe, the better.

Any additional weight impacts your overall running style. Keep in mind that the main goal is to feel as if you were barely wearing shoes at all.

So, check the weight first, then see how it compares to the other brands.

How long Do Minimalist Shoes Last?

The lifespan of a minimalist running shoe depends on various factors, such as your weight, running style, weekly mileage, terrains, and the shoe itself.

But all in all, expect to squeeze about 400 to 500 miles from a pair of minimalist footwear.

So if you run 5 miles in the shoe per week, they could last 12 to 18 months—which is quite long.

But if you’re using them as your main training footwear, let’s say running 20 per week, you’ll need to replace your footwear every five to six months.

What’s more?

Pay attention to any wear patterns, tears, holes, or a decrease in footbed comfort; it’s likely time to start looking for new shoes.

Adapt Slowly

To make a pain-free transition to minimalist running, you should take the adaption period seriously. How long it takes varies from runner to runner. If you feel any discomfort or pain during the first few weeks, it’s a sure sign that you need to reevaluate your training approach.

Most of the research points out the fact that injuries are common during the transition period from classic to minimalist footwear

Most minimalist shoes brands have transition plans on their website, like this one from XXX.

How Much Should You Pay For A Minimalist Shoe?

Again, this depends on you—as in your budget and how much you’re willing to shell out on running footwear.

I’d recommend getting a cheap one from a famous brand. A high-end minimalist shoe will set you back by roughly $140+. These tend to be overpriced and not the best choice for a beginner. Choose wisely.

Here are more tips to help you make a smoother transition:

• Practice walking in your minimalist shoes before taking them for a run
• Avoid overstriding
• Start with running short distances over soft surfaces
• Shoot for a 170 to 180 cadence per minute, focusing on striking the ground with the midfoot
• Keep your running style smooth and relaxed—don’t force it.
• Lean slightly forward from your ankles—not the waist—to create forward propulsion.
• Keep your arms bent at a 90-degree angle, swinging from the shoulders in a straight line
• Pay attention to your body the entire time and back if you’re experiencing any degrees of discomfort or pain.
• Gaze straight ahead—not at your feet—and stay relaxed the entire time.

How To Choose The Right Minimalist Running Shoes – The Conclusion

There you have it!

If you’re looking to make the switch to minimalist running, then today’s post should get you started on the right foot. I know it’s not the most extensive nor comprehensive article on the topic, but it should give you enough ammunition to get started. The rest you can figure out on your own.

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

In the meantime, thank you for dropping by.

Keep training strong.

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

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

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

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

In this article, you’ll learn more about:

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

Sound great?

Let’s get started

Running Streak Explained

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

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

Lose Weight

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

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

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

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

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

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

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

Stay More Consistent

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

Doing a running streak is all about exercising every day.

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

Improves Your Outlook

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

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

Maybe you feel burned out at work.

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

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

Whatever.

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

Protect You Against Cardiovascular Disease

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

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

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

No Excuses

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

Not even a 5K.

Let alone a marathon.

To Conclude

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

But by now, I hope you’re in.

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

Additional resource – How to start running with your dog

The Dark Side of Running Two Miles A Day

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

Clearly, running every day has a lot to offer.

But like almost any exercise plan, it has drawbacks.

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

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

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

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

Keep on reading.

Will I lose Weight Running Two Miles a Day?

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

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

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

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

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

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

How to Get Started Running 2 Miles A Day

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

Go Slow

Are you a complete beginner runner?

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

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

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

That’s how you get fit without getting hurt.

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

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

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

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

It’s up to you.

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

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

How Long Should It Take To Run 2 Miles?

The answer depends on the individual.

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

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

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

It’s just a matter of practice and time.

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

Running Two Miles A Day – The Pace

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

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

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

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

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

Plan Your Sessions

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

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

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

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

Do what works for you.

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

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

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

It’s only two miles, after all.

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

Pay Attention

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

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

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

How To Start Running 2 Miles a Day – The Conclusion

There you have it!

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

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

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

In the meantime, thank you for dropping by.

Keep Running Strong

David D.

Looking to buy a home treadmill but don’t know how to choose the right model for your budget and training goals? Then you’ve come to the right place.

With a treadmill at home, you can keep running—and working toward your fitness goals—regardless of weather conditions and time restrictions.

The right home treadmill can help you improve running performance, shed weight, build the exercise habit, and enjoy exercise—all from the comfort of your home.

However, before you go out and purchase your first home treadmill, there are some key things that you need to definitely consider.

Treadmills come in various shapes, sizes, and price points, so you want to ensure you are choosing one that will fit your lifestyle perfectly.

Here’s the good news.

There is a treadmill that suits every budget and everyone—from the power walker to the serious marathoner.

In this article, I’ll look at some of the most important features to look for when looking for a residential treadmill as well as how to make sure you have the right one for the job.

Sounds great?

Let’s lace up and dig in.

Your Space

How much room can you devote to a treadmill in your house, and where will you be putting it?

The first thing to consider is space. Unlike a set of free weights or resistance bands, a treadmill will take a lot of space.

To save the hassle, measure the floor space you intend to put treadmill on. Most treadmills have footprints similar in range, which is roughly six feet long and three feet wide.

Next, check the assembled treadmill dimensions before purchasing. These are usually published.

What’s more?

Make sure there are no obstacles directly behind the treadmill.  You should also have a lot of space all around the treadmill, so there’s less risk of injury if you fall off the machine.

You should also keep the machine away from children and pets as they can get easily injured by it.

Short on space, or don’t you want your treadmill permanently on display?

Consider getting a foldable treadmill that folds flat and can be stored under your bed or in a cupboard. Remember to measure storage pace too.

Set Your Budget

As I stated previously, buying a residential treadmill is an important financial decision.

That’s why budget is key—and the main factor that will help determine what model of a treadmill to get.

As a rule, get the best treadmill the money can buy, but it also has to be within your means. You don’t want to sacrifice your mortgage for a piece of training equipment.

Last time I check, a treadmill offers no roof.

Let me break down the price points.

Additional resource – Here’s your guide to buying a second hand treadmill.

Under $600

Dipping below the $600 mark usually means very limited features that even a beginner will tire of quickly. The quality is also less than subpar.

Sure, these treadmills can work fine for walking or running during adverse weather, but if you use them intensely or regularly, they could fall apart within a few months.

Lower-end machines often have 55” tracks, weak motors, small decks, and top speeds of 10 mph. That’s why they work best for walking and jogging, not running.

More downsides of low-end models include:

• Noisy belts
• Wobbly frames
• Tiny running areas
• Minimal workout programming
• Flickering data screens
• Short life span
• And so much more

The $600 to $1000 Range

Low-to-Mid-range residential treadmills are often priced from around $600 to $1000.

Even though some models may have some limitations, you can find some feature-packed machines in this price range. Some of the models may be priced at roughly $1400 and have labor and parts coverage for at least 24 months.

There’s a definite jump in performance and cushioning quality on these machines, many of which are equipped with a stronger motor and come with patented cushioning technology.

These also can come with some great features such as classic LCD monitors, full track, decent power incline, and a good variety of workout programs.

Additional Resource  – Your guide to anti-gravity treadmills

The $1000 to $1500 Range

This is when you start getting good treadmills for your money.

In fact, some of the best home treadmills are fully priced at around $2000 and up, but you can snatch one for about $1500 during sales.

Compared with the previous categories, these machines have higher weight capacities, provide better workout variety, and some are even equipped with heart rate monitors.

These typically have speeds over 12 MPH and motorized inclines to simulate hill training.

They also have all-embracing warranties that cover parts, motor, electronics, among other things.

What’s more?

They might be designed with better features, such as a larger touch screen, steeper power incline, heart rate controlled exercise program, and so much more.

The $1500 to $2500 Range

Treadmills within this price range have more “extras.” Features like workout programs, touch screens, and incline ranges of 15 percent or more.

What’s more?

Typical models are highly durable and made with heavier frames, so the machine can last for years.

These also work great for serious runners and/or for households with more than one runner.

Additional resource – How to find affordable running gear

Over $2500

Expensive residential treadmills are priced over $2500. These are particularly sought after for their powerful motors, excellent shock absorption, and long 60” track.

Top-end treadmills are luxurious in every aspect. They’re designed to be used for many hours a day and by more than one user, and their warranties reflect that. They also have commercial quality motors that can run at over 12 mph.

What’s more?

Customization is what sets them apart. High-end machines will have customizable options for belts, decks, and so much more.

They also require less maintenance, unlike the cheaper versions that need regular lubricating to extend track like and will sooner or later need to be replaced.

Note – You should also factor in any potential shipping costs if you order online or delivery fees from a store.

Manual VS. Motorized Treadmills

While most modern models have a motor, some are manual.

Let’s explain the difference.

Manual Explained

User-powered treadmills are on an incline, and foot friction is what makes the belt move.  These tend to be cheaper and maybe more durable, as there are fewer moving parts. These are also more cost-effective and do not require electricity.

But manual models tend to be harder to use. Since you can only make the belt move by your own movement, they require more work on your part, which can be quite tiring.

What’s more?

Manual treadmills tend to be less sturdy, have fewer features, and you have to manually adjust the incline—all of which can be quite annoying.

Additional Resource- Your guide to curved treadmills

Motorized Explained

Motorized treadmills are equipped with motors powered electricity with continuous horsepower. These models are designed with a lot of features and suitable for runners of various backgrounds and training goals.

Motorized treadmills allow for a more varied session, come with different settings for speed and incline.

A high-quality motorized treadmill tends to be more expensive. The higher the horsepower, the higher the price.

Horsepower

Another thing to consider is the motor and the level of horsepower the treadmill has.

A lot of the treadmill’s price hinges on the quality, strength, and durability of its electric motor. This is why you shouldn’t get a cheap model as it won’t be equipped with a great motor and may not last long.

Horsepower refers to a unit of measurement for motor size. The larger the horsepower—usually 3hp or more—the higher the quality of the motor, lasting longer than a small motor size.

For example, if you’re a family of five runners, you’ll need a machine with a lot more horsepower than when you plan to use it alone to jog on occasion.

And of course, the higher the horsepower, the higher the price, so it’s something that you do want to define from the start.

Here’s how to make sense out of it.

To make the right choice choose, a treadmill with a motor of at least 1.5 continuous-duty horsepower

Plan on running more intensely and frequently? Choose a model with a 2.5 to 3.0 CHP. Your weight also impacts your motor choice—the heavier you’re, the more powerful the motor you’ll need.

Performance

Whether you’re looking to start running or train for a marathon, you’ll need to pick a treadmill that can power your training specifically to meet your goals.

Will you be walking, jogging, running, sprinting, or doing all four? How often will you walk or run?

In other words, get a machine that satisfies your needs. Not the other way around.

And these needs will vary depending on whether you plan to power walk at 4 miles per hour or sprint at 12 miles per hour.

For Walking

If you’re planning to solely use the treadmill for walking, choose a machine that boasts features that can support walking exercise specifically.

I’d recommend a model with a 2.0 continuous horsepower motor. You should also choose a machine designed with extended handrails for more balance and support.

For Jogging.

If you want to do more than walking on the treadmill, then a machine with a maximum speed under 8.0 miles should suit a jogging routine. Choose a machine designed with shock absorption for a more cushioned running experience.

For Running

Choose a treadmill with a strong motor—something with speed well past 6.0 miles per hour, or a model with at least a 3.0 continuous horsepower motor

For running, you should also choose machines with wider and longer tread decks to ensure that you have sufficient space to elongate your stride. For more safety and easier speed adjustment, you should also choose a machine with handrail controls and quick-select speed buttons.

You should also consider getting a treadmill with an AC motor if you want to run intervals. These motors tend to react to speed changes faster than DC motors.

Additional Resource – Your guide to treadmill running technique

The Deck Size

Look for a deck with some buoyance to offer cushioning and shock reduction to make it easier on your joints. And as a rule, make sure the belt is long enough for your stride.

Most residential treadmills are made with a single-ply blet that provides cushioning a shock absorption, while the two-ply belt is softer, thicker, and more quit.

What’s more?

If you’re taller, over six feet height, choose a belt size over 54 inches for comfortable walking and running. Remember, the taller you are, the longer your stride.

Keep in mind that a thicker belt is also more durable than a thinner one.

More Features To Consider When Buying A Treadmill

Here are more features to consider when choosing a home treadmill.

Programming

Some models are equipped with pre-loaded workout plans, but many allow you to come up with your own training routine to meet your specific needs.

Displays

Make sure the number and letters are big enough for you to see clearly during your workouts.

Easy-to-use Buttons

When training on the treadmill, you’ll want to be able to change up your speed and incline as you’re moving.

Electronics

Some models are also equipped with speakers, docking stations, and even TV screens to help you stay motivated while working out.

Safety Keys

Safety keys have a magnet that attaches to your waist at one end, and the other attaches to the console. In the event of an accident, like a fall, the safety key of the console will turn off your treadmill automatically, bringing

Hand Rails

Another safety measure to consider is the handrails. These help ensure that a little stumble on the machine doesn’t turn into a serious injury. However, they shouldn’t interfere with your arms when walking or running because that might throw you off your balance. And you don’t want that.

Connectivity

A high-quality treadmill has a built-in TV screen that you can connect to cable TV with a cord or wirelessly.

Some also are equipped with a USB port so you can plug your smartphone or tablet into the treadmill and enjoy your shows or movies that way.

Additional Resource  – When to replace a treadmill belt

Heart Rate Training

Some models might also be compatible with heart rate monitors, so you can track your heart rate while exercising.

This may be very useful if you’re training for a certain goal or if you need to reach—or stay under—a specific heart rate on your doctor’s instructions.

The Warranty

Another significant factor that reflects the quality of the treadmill is the manufacturer’s warranty.

All in all, you should look for a lifetime warranty on the motor and the frame, or at least for ten years. Electronics should come with a five-year warranty, while labor and parts should have a two-year warranty.

You should also check the treadmill’s owner’s manual online to check for any hidden terms and conditions that are stated only there. Be a clever shopper.

Try Before You Buy The Treadmill

Treadmills, just like running shoes, are very subjective purchase and it has to feel right. That’s why you need to test a few before you make up your mind.

And here’s exactly how to do that.

Begin by making a list of the treadmills you’re interested in and are in your price range, then contact local sports stores and see if they’re available.

I’d recommend spending at least 10 minutes on each model. Make sure it’s reliable, suitable, and quiet and that it doesn’t shake, even when running.

Finally, once you find the right one, I’d recommend getting the machine online—that way, you can make sure to take advantage of special discounts sales tax, treadmill delivery and consumer protections.

Conclusion

There you have it!

Today’s article should guide you toward choosing and buying the right home treadmill. After all, you do want to make the right decision, don’t you? Otherwise, you are going to just waste your time and money. Ain’t nobody got time—nor money—for that.

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

In the meantime, thank you for dropping by.

David D.

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

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

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

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

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

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

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

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

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

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

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

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

Additional resource – How to avoid slowing down during  a race

How To Train For The Mile

This depends on your starting point.

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

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

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

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

Additional resource – Guide to pacing strategies for different races

How Far Is The 5K?

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

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

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

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

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

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

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

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

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

Here are more pace ideas:

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

How To Train For A 5K

5Ks are a challenge, but an achievable one.

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

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

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

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

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

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

Additional resource – How to promote a 5K

How Long is The 10K Race?

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

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

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

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

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

Here are more pace examples.

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

How To Train For 10K

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

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

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

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

What’s more?

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

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

How Far Is The Half Marathon Race?

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

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

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

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

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

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

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

Here are more pace examples:

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

How To Train For A Half Marathon

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

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

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

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

What’s more?

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

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

How Far is The Marathon Race?

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

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

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

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

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

How Long It Will Take You To Run A Marathon?

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

Here are a few marathon pace examples:

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

How To Train For A Marathon

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

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

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

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

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

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

How Long is The 50-Miler Race?

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

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

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

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

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

Here are a few pace examples:

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

How Train For a 50-Miler

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

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

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

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

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

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

How Far is The 100-Miler Race?

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

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

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

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

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

How Long It Will Take You To Run 100 Miles?

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

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

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

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

How To Train For a 100-Miler

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

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

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

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

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

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

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

Here are a few resources to help you get started:

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

How Far Are Common Running Race Distances? – The Conclusion

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

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

In the meantime, thank you for dropping by.

Keep training strong.

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

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

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

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

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

But fret no more.

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

Sounds great?

Let’s lace up and dig in.

Anatomy 101

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

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

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

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

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

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

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

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

1. Extensor Tendonitis

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

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

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

The main symptoms include:

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

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

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

How To Treat Extensor Tendonitis

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

What’s more?

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

Consult a doctor for serious cases.

Additional resource – Common cause of lower leg pain while running

2. Metatarsal Stress Fracture

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

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

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

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

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

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

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

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

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

Main symptoms include:

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

How to Treat A Stress Fracture

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

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

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

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

3. Bone Spur

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

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

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

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

How To Treat A Bone Spur

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

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

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

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

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

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

4. Vamp Disease

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

How to Treat Vamp Disease

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

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

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

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

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

5. Arthritis

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

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

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

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

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

Symptoms include:

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

Here’s the full guide to arch support for running

How to Treat Arthritis

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

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

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

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

How To Prevent Top of The Foot Pain When Running

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

Proper Running Shoes

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

First, examine your shoes right now and see if:

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

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

Shoes too tight? Time to get a new pair.

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

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

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

Additional guide – How to prevent Foot pain while running

Replace Your Shoes

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

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

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

Lace Properly

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

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

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

This YouTube tutorial shows you how:

Consider Orthotics

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

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

When to See A Doctor For Runners Foot Pain

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

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

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

Especially if you’ve:

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

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

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

Additional Resource -Your guide to jaw pain while running

Top of Foot Pain When Running – The Conclusion

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

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

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

In the meantime, thank you for dropping by.

Keep training strong.

David.