David Dack

Prevent Running Injuries with These 5 Hip-Strengthening Exercises For Runners

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If you’re on the hunt for the ultimate hip-strengthening exercises to boost your running game and keep those pesky injuries at bay, you’ve landed in the right spot!

Today, we’re diving headfirst into the world of hip strength training for runners, and trust me, it’s going to be a game-changer.

Here’s the lowdown on what’s coming your way:

  • We’ll break down the hip muscles so you know exactly what we’re working with.
  • Discover how these hip muscles play a crucial role in your running performance.
  • Uncover the fascinating connection between hip muscles and running injuries (yes, we’ve got some science-backed insights for you).
  • Get ready for the main event – the top 5 exercises that’ll have your hip strength and mobility skyrocketing.
  • Plus, a whole lot more to keep you informed and inspired.

Excited? Well, let’s lace up those running shoes and dive in.

Anatomy of The Hips Muscles

Your hips aren’t just there to look good in yoga pants; they’re true workhorses. Nestled in your upper legs, the hip allows  you to strut your stuff, climb stairs, grab that fallen pen, or gracefully park yourself on the couch.

But here’s the real star of the show: the hip joint! It’s a nifty ball-and-socket setup, and it’s key to everyday movements.

Every time you take a stroll, conquer a staircase, reach for your dropped phone, or elegantly plop onto your favorite chair, your hip joint and its trusty muscle squad swing into action.

And guess what? We’ve got more hip intel coming your way, so stay tuned

The most important muscles of the hips include :

The Hip Flexors

The hips flexors play a vital role in the grand scheme of things. They’re like the supporting cast in your body’s blockbuster film, making sure everything runs smoothly.

And consist of five muscles:

  • Rectus Femoris
  • TFL (Tensor Fasciae Latae)
  • Iliacus
  • Psoas
  • Sartorius

These hip flexors are the MVPs behind knee elevation and keeping your pelvis and legs in perfect harmony during your runs.

Think of them as your body’s own mechanics for knee operations. But here’s the kicker: weak hip flexors could spell trouble, with the dreaded runners’ knee and iliotibial band syndrome lurking in the shadows

Adductors

The adductors are responsible for pulling your legs inward and orchestrating those nifty cross-body moves.

And consist of the following:

  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Pectineus
  • Gracilis

Think of them as your body’s graceful dance troupe, ensuring your legs move seamlessly in any direction you desire.

These performers add finesse to your legwork and contribute to the harmony of your hip movements. Without them, things might get a bit clunky on the dance floor—or, should we say, the running track?

Glutes

The Glutes are the powerhouse behind your backside and so much more!

Meet the Gluteal squad:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
  • Tensor Fasciae Latae

These muscles are your body’s true all-stars, responsible for various functions, from extending your hip and moving your leg out to the side to ensuring your leg’s external rotation.

The Importance of hip Muscles While Running

Let’s dive deeper into the critical role of hip muscles while running.

Efficient and Injury-Free Running:

Whether you’re a casual jogger or a marathon enthusiast, strong and functional hips are your secret weapon. They keep you in the game, preventing those dreaded injuries.

Stabilizing Powerhouses:

These muscles aren’t just for show; they’re the guardians of your running stance. They ensure each leg is rock-solid during every step, maintaining stability in the process.

The Perils of Weak Hips:

Now, imagine weak hip flexors crashing this party. Your performance takes a nosedive, your form goes haywire, and injuries gatecrash your running journey.

Studies linking hip weakness to running injuries

There’s some compelling research highlighting the connection between hip weakness and running injuries.

Study 1: Hip Rotation and Iliotibial Band Syndrome

This study, published in the Journal of Orthopedic & Sports Physical Therapy, unveils a crucial link. It suggests that when hip rotation and inward collapse occur excessively during the gait cycle, the risk of Iliotibial Band Syndrome shoots up.

Study 2: Weak Hip Muscles and Lower Extremity Injuries

In another study featured in the Clinical Journal of Sports Medicine, the evidence becomes even more compelling. It draws a strong association between weak hip muscles, including the abductors, adductors, and flexors, and a range of overuse injuries in the lower extremities.

Study 3: Runners’ Knee and Weak Hip Muscles

The Clinical Journal of Sports Medicine presents evidence that links overuse injuries like Runners’ Knee to weaker hip muscles. Specifically, the hip abductor, adductor, and flexor muscles were weaker in individuals with these injuries compared to a control group. This underscores how critical strong hips are in preventing injuries like Runners’ Knee.

Study 4: Pelvic Instability and Runner’s Knee

Another study published in Medicine & Science in Exercise & Sports delves into pelvic stability and its role in Runner’s Knee among women. It was discovered that women who developed Runner’s Knee exhibited greater pelvic instability in their gait compared to those who remained injury-free. This insight highlights the significance of hip and pelvic stability for injury prevention.

Study 5: Hip Strength Training for Iliotibial Band Syndrome

The study by Frederickson et al. focused on 24 distance runners dealing with Iliotibial Band Syndrome, a common issue among runners. They examined the hip abductor strength in the injured limb compared to the healthy leg and a control group.

Notably, they found a 2 percent strength deficit in the Gluteus medius of the injured limb. However, after undergoing a six-week strength training program, 22 out of 24 injured runners were able to return to training with minimal or no symptoms. It underscores the potential of targeted hip strength training in rehabilitating running injuries.

The Evidence is Overwhelming!

It’s clear that hip strengthening exercises should be a priority for every runner to prevent injuries and enhance performance. Ignoring hip strength can lead to a host of problems that no runner wants to deal with.

The great news is that there’s a wide array of effective hip-strengthening exercises available. These exercises are a proactive approach to injury prevention and overall improved running performance.

By dedicating time to strengthening your hip muscles, you’re investing in your long-term running success.

Remember, once your hip strength is improved, you’re not only less likely to experience pain and injuries, but you’ll also find your running form and efficiency improving.

5 Hip Strengthening Exercises For Runners

Consistency is key when it comes to strengthening your hip muscles. Starting with one set of 8 reps and gradually progressing to three to four sets of 12 to 15 reps is an excellent approach.

It allows your body to adapt and grow stronger over time, reducing the risk of injury and improving your running performance.

Remember, patience and persistence pay off when it comes to fitness and strength training. Keep up the good work, and you’ll undoubtedly notice significant improvements in your hip strength and overall running abilities in just a few weeks

Hip Strengthening Exercise – 1. Single-Leg Bridge

Targeted Muscles: Glutes, Lower back, Calves, Quads, and Hamstrings.

Proper Form

Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides.

Then, lift your hips, engage your thighs, and squeeze your glutes.

Next, raise your right leg in the air as straight as possible, keeping the foot flexed, and extend it while raising your lower back and butt.

Lift your hip as high as possible by engaging your abs and pressing down through the left heel.

Hold the position for 5 to 10 seconds; lower your hips to lightly touch the ground, then switch legs.

Number of sets: Three to four sets

Number of Repetitions: 8 to 12 reps.

Hip Strengthening Exercise 2. Donkey Kicks

Targeted muscles: All three butt muscles — gluteus maximus, gluteus medius, and gluteus minimus, plus the lower back

Proper Form

Get on all fours, with your hands directly under your shoulders and knees under the hips, wrists aligned under your shoulders.

Next, draw your abdominals in you gradually lift your leg behind you until it’s almost parallel to the floor, with knee bent and foot flexed.

Hold the position and pulsate your flexed foot toward the ceiling by engaging and squeezing your glutes.

Keep the motion small and controlled with the muscle doing most of the work.

Focus on the muscle, and avoid using momentum.

And make sure to keep your back straight and spine in a neutral position.

Last up, return to the starting position to complete one rep.

Number of sets: Two to three sets

Number of Repetitions: 12 to 15 reps

Hip Strengthening Exercise 3. Side-Lying Hip Abduction

Targeted muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Tensor Fascia Lata.

Proper Form

Lie down on your side on the floor or the mat.

Make sure your hips and feet are stacked in a neutral position—Meaning the right hip is directly over the left hip (or the other way around).

And keep your body in a straight line from ankles to head.

Next, place your lower hand on the floor in front for support, and your upper hand resting upon your upper hip.

Keep your pelvis in a neutral position.

Engage your core muscles to support the spine.

Then, exhale and extend and raise your top leg off the lower while keeping the knee straight and your foot in a neutral position.

No hip rolling—forward or back—is allowed.

Raise the top leg as high as possible.

Inhale and slowly return the leg to the starting position in a slow and controlled manner.

After finishing the set, roll over and repeat on the other side.

Number of sets: Two to three sets

Number of Repetitions: 8 to 10 reps

Hip Strengthening Exercise 4. Bird Dog Hip Strengthening Exercise

Targeted Muscles: Glutes, Lower Back Muscles, and Rectus Abdominis Muscle.

Proper Form

Get down on all fours on your hands and knees with palms flat on the floor and shoulder-width apart, with knees directly under the hips and hands beneath the shoulders.

Make sure to keep your lower back and abdomen in a neutral position.

Next, engage your core to keep a good balance; raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.

Hold the position for 3 to 5 seconds, return to the starting position, and repeat.

Number of sets: Two to three sets.

Number of reps: 6 to 8 reps.

Hip Strengthening Exercise 5. Single-Leg Deadlift

Muscle engaged: Glutes, Hamstrings, Spinal Erectors, and Abs

Proper Form

Stand on your left leg with your right leg behind you and in the air.

Then, while keeping your shoulders back and back straight throughout the movement, hinge forward at the waist and raise the right leg behind you, then reach your hands toward the ground.

Last up, come back to the starting position by engaging your glutes and hamstring of the left leg.

For more challenges, use weight or a medicine ball for added resistance.

Number of sets: Three to four sets

Number of reps: 10 to 12.

Here are more strength exercises for runners.

 Bonus Hip Strength Exercises For Runners

Seated hip Flexion

This simple move activates the hip flexor past a 90-degree angle to condition the muscles throughout their range of motion.

Additional resource – Running Vs. Strength training

Proper Form

Begin by sitting on a chair with good posture.

Make sure your feet are flat on the floor, core engaged, and back flat.

Next, while bending your right knee to about a 90-degree angle, raise it toward your chest without letting your thigh roll in or out or leaning back, pause, then slowly lower it to start position.

Perform three sets of 10 to 12 reps on each side.

Add weights for more challenges.

Lunges

Another fantastic move for strengthening the hip muscles as well as the lower body.

To make the most out of lunges, make sure to include different variations of this standard lunge, including static, backward, and plyo versions.

Proper Form

Begin in standing position, feet just slightly apart, looking straight ahead with back flat and core engaged.

Next, place your hands on your hips, then take a giant step forward with your right foot.

Make sure your hips are hanging straight on either side of your body.

Then, once you ensure heel contact with the floor, bend the right knee over the ankle while bending the left toward the ground.

Last up, press back into the starting position, pushing off the ground with your leading foot.

Changes sides to complete one rep.

Skater Squats

This is one of my favorite squat variations, focusing specifically on the hips instead of every muscle in the lower body.

Proper Form

Begin by performing a mini-squat, bending from the hips and knee and lowering your butt toward the floor while keeping your chest lifted and back flat, then transition your weight to the right side and lift the left leg slightly off the floor, toes pointed ahead.

This is your starting position.

Next, slowly squat by pushing your hips and butt backward.

Keep squatting until your right knee is bent to a 90-degree angle, if possible.

Perform  10 to 12 reps on each side to complete one set.

Shoot for three sets.

Clamshell

You’ll often find this move on most lower body rehabilitation programs, the reason being it works.

Not only does it strengthen your hips and glutes, but it also stabilizes your pelvis muscles and helps soothe tightness in the lower back, which is key for injury-free training.

Proper form

Begin by laying on the mat on your side, hips stable, heels together, and legs stacked up on top of each other.

Your shoulders, hips, and heels should form a straight line.

If it’s uncomfortable to lay in this position, lie with your back against a couch.

Next, open your top knee so that it points at the ceiling.

Keep your feet stacked together and allow for no rolling backward throughout the movement.

Raise the top knee as far as possible without rotating your hip or lifting your bottom knee off the floor, then pause for a moment.

To complete one rep, close the leg.

Perform 16 to 20 on each side to finish one set.

Shoot for three sets.

For more resistance, wrap a resistance band around your lower thighs.

Standing hip flexion

Another excellent move for isolating the hip flexors while improving muscle control and balance.

The movement is easy to perform but provides the lower body a good workout.

Proper Form

Begin by assuming an athletic position, back straight, core engaged, and feet hip-width distance apart.

Next, while keeping your left foot planted in the ground, raise your right leg off the ground so that you form a 90-degree angle at the hip.

Then, hold for a count of five to ten, then slowly lower the leg.

Switch sides to complete one rep.

Perform five reps to complete one set.

For more challenges, use weight or slowly flex your hip forward.

Additional resource – Clamshells for runners

Hip Strengthening Exercises For Runners – The Conclusion

There you have it!

The above hip strengthening exercises should make a huge part of your resistance training if you’re serious about improving performance and preventing injury.

Whatever you do, make sure to stay within your fitness level the entire time. Doing regular exercises to strengthen your hips is a good thing, but overdoing it is not the way to go.

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

In the meantime, thank you for reading my post.

Keep Running Strong

David D.

How to Increase Running Stamina For Beginners – 12 Ways

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Running VS. Strength Training

Looking for the best advice on how to increase running stamina for beginners? Then you’ve come to the right place.

Here’s the truth. Improving running endurance isn’t the easiest thing in the world. It requires a lot of effort, sweat, time, and miles on the road.

But, with the right training strategy and mindset, you can build your running stamina over a relatively short period without risking injury or burnout.

Let’s delve into how.

How to Increase Running Stamina For Beginners

Without further ado, here are 12 best strategies for building running endurance. Put them following into practice and you’ll, sooner than later, get fitter and stronger without getting hurt.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

1. Gradual Progress

The key to building running stamina without risking injury and/or burnout is to “train smart.”

What does that mean?

Smart training involves gradually increasing mileage and speed while being consistent over the long haul.

It’s the gradual adaptation rule at work.

The gradual adaptation rule is a universal principle.

And it applies to all runners, whether the beginner trying to make it around the block for the first time or the 2:30 marathon junkie prepping for their next race.

You need to adopt the gradual adaptation rule whenever you’re exercising—not just when running.

In fact, once you fully internalized the mindset, you’ll be on your way to success, regardless of the goal you’ve set for yourself.

Here’s how many miles to run per week.

2. Run-Walk

This is for you beginners out there.

You have to be extremely careful if you’re starting out. This is my best advice on how to increase running stamina for beginners.

If you’re a complete running newbie and are serious about warding off injury and/or overtraining, then start on the right foot.

The best way is to opt for the run/walk method.

Here’s how:

Start with a 10-minute brisk walk, then alternate 30 seconds of easy paced jogs and 30 seconds to one full minute of walks.

As you get fitter, run for longer and take less and less recovery.

Keep doing this until you can run for at least 25 to 30 minutes straight without much huffing and puffing.

3. Add a Long Run

Once you’ve built enough stamina,  add distance to your runs, especially your longest run of the week.

Why are long runs so vital?

Simple.

These strengthen the heart, flush waste from tired muscles, improve running form, etc.

I can go on and on, but you get the picture.

For the full guide to the Long Run, check this post.

How do you fit a long run into an existing running program?

Make sure at least 25 to 30 percent of your weekly mileage is devoted to the long run.

The exact percentage will depend on your overall mileage, training goals, and fitness level.

If you hate long runs, then this post is the exact thing you need to help you overcome that feeling.

Sample Workout

On your next long run, stick to a comfortable, consistent pace for at least 50 to 70 minutes.

As you get stronger, aim to increase your long run duration by no more than 5 minutes from one week to the next.

Gradually extending distance gradually helps you drastically reduce your risk of injury and/or overtraining.

Whatever you do, make sure your long runs are carried out at a comfortable pace that would allow you to run and carry on a conversation at the same time.

If you push the pace too much, you’ll end up hurting yourself, and that’s not the purpose of training.

4. Tempo Runs

Tempo runs have one main purpose: they help you improve your lactate threshold level.

This is the level of exertion at which lactic acid starts accumulating in the muscles.

The better your threshold pace, the further and faster you can run.

The Ideal Tempo Pace

During tempo runs, your running effort should feel difficult enough, but not so hard that you can’t sustain your pace.

That pace is slightly slower than your 10K race pace.

Sample Workouts

Variation I

After a 10-minute warm-up running at an easy pace, run the next three to four miles at tempo pace.

Finish it off by cooling down with a 5-minute slow jog.

Variation II

To spice up your long runs and make them more challenging, do a negative split run.

Here’s how.

Run the first portion of your long run at a comfortable pace.

Once you reach the midway point, gradually pick up your pace until you’re running the last three to four miles at tempo pace.

When you’re done, cool down with a 10-minute effortless jog.

5. Interval Running

Interval training does more than just improve speed and power.

It’s also an excellent tool for boosting athletic endurance and stamina.

The Structure of an Interval Run

Interval training is one of the most frequently referenced training trends.

According to experts, the method is hailed as the closest thing to a miracle when it comes to achieving optimum fitness.

Interval training uses quick bouts of intense exercise to boost endurance and stamina.

The length and intensity of each interval depend more than anything on your fitness level and training goals.

Beginner runners should start with shorter sprints at a moderate effort, while competitive athletes can tailor an interval workout to meet their specific racing goals.

Intervals  extremely effective when it’s combined with traditional running training (think easy runs, tempo runs, and long runs).

Where to Do Them

You can perform an interval training workout on any smooth flat surface.

If that suits your established running loop it’s fine, but a trail is out of the question.

Here’s how to proceed with your next interval run.

Head to your local track.

Start your workout with a proper warm-up.

Jog slowly for 5 to 10 minutes to get your body ready, then sprint at 85 to 95% of your maximum effort for 30 seconds. Jog for one minute to recover.

Repeat this cycle six to eight times, then finish with a cool-down. Jog slowly for 5 minutes and then stretching.

Variation I

Go to a flat surface running area and complete a thorough 10-minute warm up.

Then do 8 to 10 200m sprints at your maximum speed.

Walk or jog as recovery for at least 30 seconds to one minute between each rep.

Finish the workout with a cool down.

Variation II

If you want a greater challenge, perform Workout I but do it on a hilly route.

Ideally, aim for a hill with a  6 to 8 percent grade that should take you 20 to 30 seconds to reach its pinnacle at top speed.

Additional resource – How to run a faster mile

6. Perform Yasso 800s

Doing Yasso 800s is a simple method for increasing stamina, especially if you’re planning on tackling a marathon.

So, what do these consist of?

In essence, they’re hard 800-meter run intervals interspersed with jogging recoveries lasting one minute or longer.

Where

Unless you have a good way of gauging speed and distance, perform this workout solely on a track or a treadmill.

This is so you can measure the 800-meter distance (roughly two laps around a standard track.)

Sample Workout

After a 10-minute thorough warm-up, run 800 meters at a challenging pace. This can be a tempo pace.

Jog for one to two minutes to recover, then repeat.

If you’re a beginner, do no more than four sets per session.

Add more as you get stronger and more fit.

Remember to stay within your fitness level the entire time.

7. Cross Train To Increase
Running Endurance

To become a good runner, you’re going to have to run a lot.

In fact, you’ll have to follow a well-rounded program that includes all kinds of runs: long runs, intervals, speed work, hill work, fartleks and recovery runs.

But running will only take you so far.

You also need a comprehensive cross-training program to back up your road miles.

Here are four activities to consider:

  • Swimming: Swimming is one of the best total body endurance and strength workouts you can do. Get the most out of it by using proper technique and doing interval swims. Swimming is also ideal when you’re recovering from an injury.
  • Biking: Whether you prefer road biking or mountain biking (my favorite), make safety a priority. Approach your biking the same way you approach running—do long weekend bikes, interval bike workouts, hill rides and recovery rides.
  • Strength Training: This type of training strengthens the bones, ligaments, tendons, and muscles, and that means increased performance and less chance of injury. Do plenty of total body exercises, including squats, deadlifts, and pull-ups.
  • CrossFit: This crazy fitness philosophy is all about non-specificity. It improves all elements of fitness, including cardio, endurance, strength, speed, agility, flexibility — you name it.

8. Weightlifting

If you’re an avid reader of my blog (you are, right?) then you know I’m a strong advocate of weight lifting for runners.

As a matter of fact, I believe it’s the best complement to your outdoor workouts.

How does weight lifting boost endurance?

It’s quite simple.

A regular routine helps you strengthen key running muscles, tendons, ligaments, and bones.

This helps you improve running efficiency and total body endurance.

The Training Guidelines You Need

What follows are some useful weight lifting strategies for making the most out of your gym time.

Go Compound

First, do plenty of compound moves.

These consist of total body moves like squats, deadlifts, push-ups, and step-ups that recruit a lot of muscles.

Compound exercises improve strength better than classic isolation exercises, like bicep curls, leg extensions, and calf raises.

When performing these compound movements, allow yourself at least 30 to 60 seconds of rest between each exercise.

Lift Fast and Intense

For a more intense workout, lift weights at an extremely fast pace.

This will help you add an element of endurance training to your strength workouts.

Combine Em

Try mixing and matching aerobic exercises and strength training.

One example is doing 400-meter runs at a challenging pace, then working out with a dumbbell, or Kettlebell, or doing bodyweight exercises.

Sample Workout

After a thorough warm-up, perform 12 to 16 reps of the following exercises with a challenging weight.

Take one minute of rest between each set.

  • Deadlift
  • Barbell Rows
  • Back Squats
  • Walking Lunges
  • Thrusters

Additional Resource – Is Walking 10000 Steps daily good for you?

9. Embrace Plyometrics To Increase
Running Stamina

After a few months of strength and interval training, you’re ready for some more action, and plyometric exercises are just the ticket.

What are they and how can they help you become a better runner?

Plyometric training is all about doing explosive movements.

It can help you become a better runner by improving your running form efficiency.

Being more explosive benefits runners for many reasons.

Once you start becoming more explosive, your entire body will start moving faster without you putting in any additional effort.

Science backs this up.

Check out these two studies.

Sample Workout

After a thorough dynamic warm-up, do 45 seconds to a minute of any of the following exercises

  • Burpees
  • Box Jumps
  • Squat jumps
  • Jump knee tucks
  • One leg hops (30 seconds on each leg).

Rest for one minute, then repeat the cycle two to three times.

10.  CrossFit Training

Still looking for more endurance-building strategies? Give CrossFit (CF) a try.

CF is a diversified training program designed to improve all facets of fitness.

These include speed, strength, agility, endurance, coordination, and stamina.

CrossFit is commonly referred to as functional fitness.

This is achieved through the use of bodyweight training, plyo exercises, Olympic weightlifting, gymnastics rings, sled pushes, Kettlebell exercises, interval-style cardio workouts, and much more.

I enjoy doing CF, and still do WODs (Workout Of the Day) at least a couple of times a week.

A standard WOD might include sprinting, rope climbs, power cleans (an Olympic weightlifting move), and slamming a medicine ball against the floor or a wall.

Sample Workout

Here’s a beginner-friendly WOD called the Cindy (CrossFit workouts have universally-used names).

In a 20-minute period, do as many reps as possible of the following circuit: 5 Pull-ups -> 10 Push-ups -> 15 Squats

11. Don’t Forget Recovery

I hate to break it to you, but running every day won’t turn you into the fastest and strongest runner alive.

Rather, doing helps you achieve nothing but run your body into the ground. And you don’t want that.

This might sound like a counterintuitive, thing to do, but taking time to rest is essential.

In fact, the right recovery strategy is as important as the training itself.

Downtime is when your body bounces back from the training load it’s just endured, and rebuilds and repairs damaged muscle tissue.

Skimp on recovery, and you’ll be putting a large dent in your fitness progress.

That I can promise.

Action steps

Give your body enough time to fully recover and recuperate.

Take a reload week every third or fourth week of intense training.

During this week, you reduce your mileage by 40 to 50 percent.

Even if you’re not doing intensive training, a reload week is a must.

You should also do a recovery run following  a hard session.

At the very least give yourself a light week either when training hard for an extended period or upon noticing early warning signs of overtraining.

These signs include an elevated heart rate, chronic fatigue, persistent soreness, and insomnia.

12. Be Consistent

In the end, consistency and patience are the names of the game.

The workouts and training guidelines suggested here are some of the best, but nothing happens if you’re not consistent.

As with anything else in life, practice makes perfect.

There’s no way around it.

Don’t expect to improve your running endurance if you only lace up your running shoes twice a week.

Action Step

Here are some of the things you need to achieve staggering training consistency:

  • Turn your running program into a habit. Here’s your complete guide.
  • Pair up with a training buddy.
  • Change up your running program. Here’s your complete guide.
  • Join a running club.
  • Try running twice a day.

The Conclusion

That’s all you need to know about how to increase running endurance, both for the short run and the long run, literally and figuratively.

Feel free to leave your comments below, or send me your questions and suggestions.

Thanks for reading my post.

Cheers.

 

How To Breathe While Running

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woman running

Ever felt out of breath while running? Trust me, every runner’s been there.

I’ve been there too.

I used to think that running was all about how fast I could go or how far I could push myself.

But over time, I learned that breathing is as important as pace, form, or even endurance.

Mastering your breathing has a big impact on how comfortable and enjoyable your runs feel, not to mention your performance.

Let’s dive into why breathing right makes a huge difference, and I’ll share the tips that really helped me out.

So whether you’re just starting or a seasoned runner looking to refine your technique, this guide will help you take your running and breathing to the next level!

Go Conversational

The easiest way to keep breathing steady? Start at a pace that actually feels good.

For new runners, I recommend a ‘conversational pace,’ where you can chat comfortably without gasping for air

Think of it like chatting with a friend or reciting something simple—like the Pledge of Allegiance—while running. You’re in the right zone if you can talk without struggling to breathe.

When I first started, I’d go all out every run and end up gasping within minutes—definitely not fun .

But running became more fun once I started paying attention to my pace and trying to find my rhythm.

It wasn’t until I slowed down and found my rhythm that running became more fun and sustainable. By pacing my properly, I was able to keep my breathing under control. That’s a good thing if you ask me.

Let’s unpack this more.

Beginners – Slow Down

If you’re new to running, it’s normal to feel out of breath during your runs. Many beginners feel they’re out of shape if they get winded quickly, but it’s often just a matter of pacing.

Here’s the truth.

Starting out too fast is a classic beginner mistake—I made it plenty of times myself.” I’d try to match the pace of more experienced runners, and before I knew it, I was struggling for air.

The good news? Breathing gets easier as your endurance improves. The key is to start slow and build up gradually.

In the beginning, keep your runs easy and conversational. Don’t worry about speed or distance—focus on maintaining a pace that allows you to breathe comfortably. As your fitness improves, you’ll naturally be able to run faster and farther without feeling breathless.

Feeling breathless too soon? Try a mix of running and walking until you find a rhythm.. Start with a routine, like 1 minute running followed by 1 minute walking. Gradually increase the running intervals as your endurance builds.

Deep Breathing While Running

One of the best ways to improve your breathing while running is to practice deep breathing.

Most of us take shallow breaths day-to-day, but that won’t work while running.

You need to take deeper breaths to maximize your lung capacity and deliver more oxygen to your muscles.

Deep, or diaphragmatic, breathing lets you fully engage your lungs and take in more oxygen.

When you breathe deeply, you give your muscles the oxygen they need to keep working efficiently. It also helps you stay relaxed and prevent side stitches or muscle cramps.

Science agrees. A study in the Journal of Strength and Conditioning Research found that diaphragmatic breathing improves endurance performance by enhancing oxygen efficiency and reducing respiratory fatigue. It’s also been linked to better core engagement, which can reduce strain on the back and improve posture during long runs.

When I first started practicing deep breathing, I noticed that it made my runs easier—especially on longer distances. I felt more in control of my breathing, and my body stayed more relaxed.

Here’s how to do it:

  • Inhale deeply through your nose, letting your belly expand (not just your chest). This helps your diaphragm pull more air into your lungs.
  • Exhale fully through your mouth, letting your belly contract. This pushes out all the carbon dioxide, making room for more oxygen on your next breath.

To build this habit, I’d recommend practicing it while you’re sitting or lying down. This helps you get used to breathing deeply from your belly. Incorporate it into your runs once you’ve got the hang of it.

Synchronized Breathing

Once I felt comfortable with deep breathing, I tried rhythmic breathing. The 3:2 ratio—inhale for three steps, exhale for two—sounded easy enough, but it took some practice!

Well, it took some practice! But after a few runs, I found my rhythm. It became a meditation for me, helping me stay focused and calm, especially on long, steady runs.

Let me explain what is it all about.

Rhythmic breathing, or matching breaths to foot strikes, may sound tricky, but once you get the hang of it, it can make a big difference.

This method also has to offer and you don’t have to take my word for it.

According to the Journal of Applied Physiology, rhythmic breathing patterns can help runners optimize oxygen uptake and manage the demands of distance running. A 3:2 pattern (inhale for three steps, exhale for two) has been shown to work well for longer runs, as it provides a steady oxygen flow and helps keep you at a sustainable pace. (source)

If you’re just getting into this, try a 3:2 pattern; it’s a solid starting point. This means you inhale for three foot strikes (RIGHT-LEFT-RIGHT) and exhale for two foot strikes (LEFT-RIGHT). This pattern helps balance your breath and reduces the strain on your diaphragm.

Over time, as you become more experienced, you can adjust the pattern based on your pace. For example, if you’re running faster, you might switch to a 2:2 pattern (inhale for two foot strikes, exhale for two). And during all-out sprints, you can even go to a 1:1 pattern, inhaling and exhaling with every footstrike.

Nose vs. Mouth Breathing: Which is Better?

Wondering if you should stick to nose breathing or mouth breathing? It depends on your pace and what feels comfortable.

I know this can be confusing. I used to think I had to breathe through my nose all the time, but that just wasn’t cutting it once I started picking up the pace.

For starters, let’s not diss nasal breathing. A study published in the International Journal of Exercise Science found that nasal breathing during moderate-intensity exercise can improve oxygen exchange efficiency. It also lowers the risk of over-breathing, helping runners maintain a comfortable pace, especially during longer runs. (source)

Now, I’ve found a balance that works for me: on easy runs, I’ll stick to nose breathing, but once the intensity ramps up, I breathe in through my nose and mouth. This allows for deeper breaths and warms the air, while exhaling through the mouth helps you eliminate carbon dioxide more efficiently.

During faster runs or races, I keep my mouth slightly open (the “dead fish” look) to allow for easier airflow. It might look funny, but it works!

Whatever you do, don’t stress about whether you’re breathing through your nose or mouth

Breathing in the Cold

Running in cold weather brings its own breathing challenges. Cold air can irritate your lungs and make it harder to breathe.

One way to minimize this is to focus on nose breathing as much as possible. Your nose helps warm and humidify the air before it enters your lungs, reducing irritation.

However, when your pace picks up or the air is especially cold, you may need to breathe through your mouth. A scarf or buff over your mouth can warm the air before it reaches your lungs—a lifesaver for me during one cold winter training session!

In especially chilly weather, consider covering your mouth with a neck gaiter or scarf to help trap warmth and moisture. Start with a slower pace to let your body adjust, and ease into a comfortable breathing rhythm as you warm up.

For more on how to breathe while running in the cold season, check out the following article.

High-Altitude Runs

At higher altitudes, oxygen levels are lower, which means you may feel out of breath more quickly. To adapt, focus on taking slower, deeper breaths to maximize each inhale. Diaphragmatic breathing (or “belly breathing”) is particularly helpful here, as it allows you to take in more oxygen with each breath and reduce the feeling of breathlessness.

Start your high-altitude runs at a lighter intensity to allow your body time to adjust. Breathe in deeply through your nose, filling your belly, and exhale slowly through your mouth to regulate oxygen intake.

What’s more?

If you’re new to altitude, give your body time to acclimate by taking frequent breaks and sticking to a comfortable pace. Diaphragmatic breathing—focusing on deep breaths that expand your abdomen—can also help increase oxygen intake.

The Conclusion

Bottom line? Breathing might seem basic, but when it comes to running, it’s your secret weapon

Start by controlling your pace, practice synchronized and deep breathing, and don’t be afraid to experiment with different techniques as you become more experienced.

If you have any questions or need more tips, feel free to comment below—I’m here to help. Until next time, keep running strong!

Top 11 Weight Loss Rules For Runners

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lose weight while running

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

 Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basis, it might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.
couple running trying to lose weight

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss 

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer

6 Fat Burning Running Workouts

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trail running

Looking for fat-burning running workouts? You’re in the right place!

Running has always been my secret weapon for staying fit, clearing my mind, and energizing my day.

Over the years, I’ve experimented with different workouts, and I can honestly say that these specific types have made a huge difference in my fitness journey.

If you’re like me, you probably run for a mix of reasons—health, mental wellness, and yes, fat loss too.

Let’s face it, shedding some extra fat is a huge motivator for many of us runners!

In fact, I started running because I was overweight and wanted to lose the extra pounds. Not a secret.

Here are my tried-and-true fat-burning workouts to help you shed those extra pounds and keep your runs fresh and challenging.

Intervals

Intervals are a game changer. The first time I tried them I’d been running the same pace for months, barely breaking a sweat. Then, a friend suggested intervals—short bursts of all-out running followed by recovery.

I was skeptical, but wow, what a difference.

After just a few weeks, I was burning more calories and running faster than ever. Plus, intervals make the workout go by so fast. You’re always changing pace, so there’s no time to get bored.

Don’t take my word for it.

The proof’s in the pudding—research shows interval training can triple your fat loss compared to running at a steady pace. That’s because the intense effort pushes your body into a higher calorie burn even after you’ve stopped running, a phenomenon known as the “afterburn effect” (officially called Excess Post-Exercise Oxygen Consumption or EPOC).

Here’s a quick guide to get you started:

  • Warm-up for 5 minutes with an easy jog.
  • Sprint for 20-30 seconds at full effort.
  • Slow down to a jog or brisk walk for 1-2 minutes to recover.
  • Repeat the sprint-recovery cycle 6-8 times.
  • Cool down with a 5-minute jog and stretch.

To make it more challenging as you improve, increase the duration of your sprints or decrease your recovery time. Remember, the more effort you put in during sprints, the more fat you’ll burn.

Weighted Sprints

Want to take your interval training up a notch? Add a weighted vest. Running with extra weight forces your body to work harder, which means you’ll burn even more calories and fat in the process.

The first time I strapped on a weighted vest, I felt ridiculous. But after one session of weighted sprints, I was hooked. It adds an extra layer of challenge, and when I took the vest off for my next run, I felt like I was flying.

It’s tough, but if you want to burn serious calories, give it a try.

When you wear a weighted vest (aim for one that’s 5-10% of your body weight), you’re adding resistance to your run. This not only increases the intensity of your workout, but it also helps you build more muscle. More muscle means a higher resting metabolic rate, which is a fancy way of saying you’ll burn more calories even when you’re not running.

Here’s how to do it:

  • Strap on a weighted vest (start with a lighter weight and build up).
  • Follow the same interval pattern from above: 20-30 second sprints with 1-2 minutes of recovery.
  • Keep your form strong—don’t let the extra weight cause sloppy running mechanics.
  • Finish with a 5-minute cool-down jog and stretch.

Stick with it, and soon you’ll really start to feel stronger in your legs and core. I usually keep the weight light—just 5 or 10 pounds—so I don’t put too much strain on my knees, but even that makes a huge difference.

Hill Sprints

If you want to burn fat fast, hill sprints are your best friend. Not only do they torch calories, but they also strengthen your legs, glutes, and core, making you a more powerful runner overall.

Running uphill engages more muscle groups than running on flat ground. This extra muscle activation means you’re burning more calories with each step.

And good news for your joints—hill sprints are lower impact than flat sprints but still pack a serious punch.

Here’s how to do them:

  • Find a hill with a moderate incline (or set a treadmill to a 5-7% incline).
  • Warm-up with a 5-minute easy jog on flat terrain.
  • Sprint uphill for 20-30 seconds at full effort.
  • Walk or jog back down for recovery.
  • Repeat 6-8 times.
  • Finish with a 5-minute cool-down jog and stretch.

Hill sprints will leave your legs burning, but the results are worth it. If you’re consistent, you’ll notice an improvement in fat loss and running strength.

The Stairs

Stair running is essentially hill sprints on steroids. It’s a simple yet highly effective way to burn calories, build muscle, and boost your cardiovascular fitness—all at once.

I used to live near a park with a huge staircase, and one day, I decided to give it a try. I thought, “How hard could it be?” I thought it’d be a breeze, but five minutes in, I was gasping, and my legs were screaming..

So why is it so hard?

Let me explain.

Running stairs forces your body to lift your full weight against gravity with every step. This constant lifting motion burns many calories while strengthening your legs, core, and arms (because you’ll be pumping them hard as you run).

Here’s how to do a stair workout:

  • Find a set of stairs (in your home, at a park, or in a stadium).
  • Warm-up by walking up and down the stairs for 5 minutes.
  • Sprint up the stairs as fast as possible, then walk or jog down for recovery.
  • Repeat for 15-20 minutes.
  • Add bodyweight exercises like squats or push-ups between sprints for an extra burn.

The beauty of stair running is that it’s simple, accessible, and very challenging. Plus, it makes your usual flat running feel like a breeze.

Tabata Protocol Runs

Tabata is a type of HIIT that delivers a quick, fat-torching workout in just minutes.

Tabata pushes your body to its limits, helping you burn fat while boosting your endurance. In just 4 minutes, you can get an incredibly effective workout that fires up your metabolism for hours after you’re done.

The first time I did a Tabata run, I could barely finish. You sprint for 20 seconds, rest for 10, and repeat. It doesn’t sound that hard, right? Wrong. By the third or fourth sprint, I was gasping for air. But after a few weeks, I started to see real improvements in my stamina—and the fat was melting off. Adding bodyweight exercises like squats and burpees in between sprints takes it to a new level.

Here’s how to do a Tabata workout:

Why Tabata Works:

  • Warm-up with a 5-minute jog.
  • Sprint as hard as you can for 20 seconds.
  • Rest for 10 seconds.
  • Repeat this cycle 8 times (for a total of 4 minutes).
  • Finish with a 5-minute cool-down.

While it may sound simple, don’t underestimate the difficulty of Tabata. Those 20-second sprints will feel like the longest 20 seconds of your life, but the results are well worth it.

Long, Slow Distance Runs (LSD)

I know—long runs aren’t as sexy or intense as sprints or hills, but they play a crucial role in fat loss. Long, steady runs improve your aerobic base, help you burn fat over longer periods, and make you a better runner overall.

While short, intense workouts are great for burning fat quickly, long runs tap into your fat stores and improve your endurance. The trick is to keep your pace conversational, allowing your body to burn fat more efficiently during the run.

Here’s how do long runs:

  • Schedule one long run per week (45-90 minutes, depending on your fitness level).
  • Run at a comfortable pace—this is not the time to push yourself hard.
  • Gradually increase your distance by no more than 10% each week to avoid injury.

Over time, your long runs will not only help with fat loss but also improve your performance in the other, more intense workouts.

Fat-Burning Running Workouts FAQ

I know that you have more than a few pressing questions about running for fat loss. Let me address some of them.

Is running better than walking for fat loss?

Yes, running generally burns more calories than walking in the same amount of time, which can contribute to faster fat loss. Studies show that higher-intensity activities like running elevate your heart rate and increase calorie burn both during and after your workout, a phenomenon known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). Walking can still aid in fat loss, especially for beginners, but running often provides a more efficient way to burn calories in less time.

How often should I run to burn fat?

To see fat-burning benefits, aim for 3-4 running sessions per week. Consistency is key, so mix it up with high-intensity interval training (HIIT), steady-state runs, and easy recovery runs to keep your body challenged and engaged. Pairing these runs with a balanced diet and other forms of exercise can help maximize fat-burning potential.

What’s the best type of running workout for fat loss?

HIIT workouts are particularly effective for fat loss because they involve short bursts of high-intensity effort followed by rest, keeping your metabolism revved up. Tempo and fartlek runs are also great choices, as they help build endurance and burn fat by varying your pace and intensity. The key is to incorporate different types of workouts to avoid plateaus and keep fat loss steady.

How long should my runs be to burn fat?

For fat-burning, aim for 20-45 minutes per run. Shorter, high-intensity sessions (like 20-30 minutes of HIIT) are excellent for boosting metabolism, while longer steady-state runs (around 45 minutes) can help tap into stored fat for energy. Find a balance that works for your schedule and fitness level—longer isn’t always better if you’re working hard!

Is it okay to run every day for fat loss?

While it might seem like running daily will help with faster fat loss, rest days are essential. Your muscles need time to recover and rebuild, which is key to sustained fat loss and avoiding injuries. Aim for 3-4 focused running days each week, and on other days, consider low-impact activities like walking, swimming, or strength training for a balanced approach.

Can running help with belly fat specifically?

Running can certainly aid in reducing overall body fat, including belly fat, but keep in mind that spot reduction isn’t possible. Instead, a consistent routine of fat-burning workouts combined with a healthy diet will help lower body fat percentage. Over time, you’ll notice changes across your body, including the abdominal area, as you build endurance and lose weight. Here’s how to measure your body fat composition.

How do these workouts fit into a weight loss plan?

These workouts are a great addition to any weight loss plan, especially since they’re designed to maximize calorie burn and boost your metabolism. To get the most out of them, pair these runs with a balanced diet and strength training to support muscle growth, which helps burn more calories even at rest. Consistency is key—aim for 3-4 running sessions per week combined with healthy eating habits for steady, sustainable weight loss.

Can I do these workouts if I’m a beginner?

Absolutely! If you’re new to running, start by easing into the workouts. For instance, try shorter HIIT sessions (like 10-15 minutes), or introduce fartlek-style runs where you mix easy jogging with short bursts of faster running. Remember, the goal is progress, not perfection. As you build endurance, you can gradually increase the intensity and duration of your runs. Start slow and listen to your body—it’s all about enjoying the journey!

What should I do if I don’t see results?

If you’re not seeing the results you want, don’t get discouraged. It could be helpful to revisit your overall routine. Ensure you’re fueling your body with a balanced diet, getting enough sleep, and allowing for recovery days to avoid overtraining. Additionally, mix up your workouts—adding variety keeps your body challenged and prevents plateaus. Sometimes, it’s just a matter of giving it a bit more time. Stay consistent, and remember, results often come gradually!

Conclusion

I’ve tried all these different types of workouts, and they’ve all played a role in helping me stay fit and burn fat. If you want to shake up your routine and see some serious results, give these a shot. Trust me, they work!

Remember to listen to your body as you incorporate these workouts into your routine. Rest and recovery are as important as the workouts themselves, especially when doing high-intensity training. Combine these fat-burning running workouts with a balanced diet, and you’ll be on your way to reaching your weight loss and fitness goals.

I hope you try out some of these workouts and see how they transform your running and body.

Enregistrer

The 8-Week Beginner Running Plan

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Free beginner running plan schedule

Planning to start running but don’t know where to begin?

Then you need a beginner-friendly running plan.

When I first decided to start running, it seemed a bit overwhelming. The thought of hitting the pavement was intimidating, even for just a few minutes.

But here’s the thing: it doesn’t have to be!

In today’ post, I’ll walk you through it, step by step, with the plan I wish I had back then.

We’ll start slow and steady—trust me, it’s the best way to stay injury-free and enjoy the process.

Let’s get to it.

Start Slow—Seriously

I can’t stress this enough: my biggest mistake early on was going too hard and fast.

I’d lace up my shoes and think I could crush a few miles.

Let’s just say, it didn’t end well

I ended up with shin splints that sidelined me for weeks.

Not just beginners who are guilty of this. Even if you’re already in shape and have great shoes, running’s still a pretty intense, high-impact sport.

Not much we can do about that.

So my advice? Start slow and steady

When you’re just starting, you’re building a foundation, which takes time.

Think of it this way: you wouldn’t try to lift the heaviest weight in the gym on your first day, right? The same goes for running. Your muscles, tendons, and joints need time to adjust to the new impact.

That’s where the rule of gradual progress comes into the picture. Skip this step, and you’re likely to end up with an injury.

Here’s how many miles to run per week as a beginner.

How Long Does it Take?

Sorry, I don’t have the EXACT answer because every runner is different and responds differently to the high-impact stress of running.

In other words, it all depends on the individual.

To give you some perspective, the following are the factors to consider when determining how long it should take you to become a runner.

  • Your current shape—or how to fit you where before you take up running.
  • Your age. The younger you are, the quicker you can get in shape.
  • Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.
  • Your running program. If you follow my free beginner running plan, there’s a strong chance you can make it ASAP.

The Run-Walk Method

Let’s talk about something that saved me when I started—Jeff Galloway’s run-walk method.

I’ll be honest: I wasn’t thrilled at the idea of walking in between my runs at first. I thought it would slow me down. But here’s the truth: it made running doable and helped me avoid injuries.

With this method, you mix in walking breaks with your runs. It could be 30 seconds of jogging followed by a minute of walking or more running and less walking as you get fitter.

It’s about finding a rhythm that works for you. When I first did this, I ran longer and felt stronger without realizing it!

Finding the Right Balance Between Walking and Running

To get the most out of run-walk, find the balance that works for you. And that entirely depends on your starting point.

Here are three walk-to-running ratios to experiment with:

  • The Newbie: Jog for 20 to 30 seconds. Then walk for one to two minutes
  • The Intermediate: Jog for three to five minutes. Then take a two to three minutes walking break.
  • The Experienced: Jog for eight to ten minutes. Then walk for 30 seconds to one full minute.

What’s more?

Remember to take those walk breaks before you’re too tired to continue

Keep It Conversational

I always love to say: “If you can’t hold a conversation, you’re going too fast.”

Your pace should be relaxed when you start, like chatting with a friend. This is what we call a “conversational pace.” If you’re huffing and puffing, slow down. It’s not about speed in the beginning—it’s about consistency and building a base.

beginner runner

Time First, Distance Later

Here’s another lesson I learned the hard way: don’t focus on distance immediately. It’s tempting to hit that 5K or 10K milestone, but building up your stamina first is more important. Focus on the amount of time you spend running, not the distance. When your body is ready, the distance will come naturally.

Don’t Skip Rest Days

Trust me on this one—your body needs time to recover. When I first started, I thought I could just power through every day, but all it got me was sore muscles and burnout. Plan two weekly rest days, and don’t feel guilty about them. Rest days are just as important as your running days.

The Right Shoes

One last thing—ensure you’re running in shoes that work for your feet. Trust me, good shoes make all the difference. It was like night and day when I switched to a pair that properly supported my feet.

My 8-Week Plan For Beginner Runners

This eight-week program is designed to take you from a complete beginner to being able to run a 5K distance comfortably

My beginner plan assumes that you’re a beginner runner who can already walk briskly for one hour four to six times per week. If that’s out of the realm of possibility, I’d recommend starting with a walking plan first.

Note: if you can already run for more than half an hour with ease, then skip this.

Experienced runners may up the ante by doing other forms of running, such as sprints, hill reps, or working on increasing mileage for the long run.

P.S – You can also Try this couch to 5K Treadmill plan.

In order to motivate yourself to complete this running plan, you can customize some prizes, such as Custom Medals. 

You can design medals according to the weekly plan, and incorporate running elements, goal achievements, and some motivational words into the design of custom medals. Imagine that every time you achieve a certain achievement, you receive a custom medal, which is not only a recognition of your previous efforts but also an incentive for your future exercise. 

If you also want to motivate yourself better, the custom medals on custommedals.com.au will not let you down.

Beginner Running Plan – Week 1:

Warm up by walking for 5 minutes at a brisk pace.

Then alternate running for one minute at an easy pace followed by three minutes of brisk walking.

Example: Run 1-minute, walk 3-minute.

Repeat the cycle 5 to 7 times.

Finish off the sessions with a 5-minute easy walk.

Do three sessions per week.

Beginner Running Plan – Week 2:

Run 2-minute, walk 2-minute. Repeat six times.

Do three workouts.

Beginner Running Plan – Week 3:

Run 3-minute, walk 1-minute. Repeat five times.

Do three workouts.

Beginner Running Plan – Week 4:

Run 5-minute, walk 90-second. Repeat four times.

Do three workouts.

Beginner Running Plan  – Week 5:

Run 8-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan  – Week 6:

Run 12-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan  – Week 7:

Run 15-minute, walk 1-minute and run another 15-minute. Do three workouts.

Beginner Running Plan  – Week 8:

Run 30-minute at an easy and controlled pace. Do TWO workouts.

This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level.

Frequently Asked Questions

I know that as a beginner runner you have more than one lingering question on your mind right now. Let me adress some of the most common ones.

What if I miss a day in my running plan?

Missing a day in your running plan is perfectly normal, especially when you’re just starting out. If you miss a scheduled run, don’t stress! Simply pick up where you left off and continue with the plan. Consistency is important, but so is listening to your body. If you feel tired or unwell, it’s okay to take an extra rest day.

Can I repeat a week if needed?

Absolutely! If you feel that a particular week’s workouts are challenging or you want more time to adjust, feel free to repeat it. The goal of this plan is to build a strong foundation, and taking the time to feel comfortable with your running will pay off in the long run. Listen to your body and progress at a pace that feels right for you.

How do I know if I’m overdoing it?

Pay attention to your body. Signs of overtraining can include persistent fatigue, unusual soreness, or lack of motivation to run. If you experience any of these symptoms, it may be a sign to take a break or reduce your running intensity. Incorporating rest days and cross-training can also help prevent overtraining.

What should I wear for my runs?

Wearing the right gear can make a significant difference in your running experience. Invest in a good pair of running shoes that fit well and provide the support you need. Comfortable clothing made from moisture-wicking materials will help keep you dry and chafe-free. Don’t forget to check the weather and dress appropriately for conditions!

How can I stay motivated throughout the plan?

Finding motivation can be a challenge, especially in the beginning. Setting achievable goals, tracking your progress, and running with a friend can all help keep you motivated. Joining a local running group or participating in virtual challenges can also create a sense of community and accountability.

More Resources for The Beginner Runner

For more beginner running advice, check some of my posts here:

Join the Community!

I want to hear from you! Whether you’re just starting your running journey or have been hitting the pavement for a while, sharing your experiences can help others and enrich our community. What challenges have you faced as a beginner runner? What tips or strategies have worked for you?

Feel free to share your thoughts and questions in the comments section below. Your insights can inspire and motivate fellow runners who are navigating their own paths.

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

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Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

  • Rounding the shoulders,
  • Shrugging the shoulder near the ears,
  • Holding on to tension,
  • Swinging the arms too widely,
  • Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles. 

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement.  Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

  • The Vastus Medialis,
  • Intermedius,
  • Lateralus, and
  • Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

  • The biceps femoris,
  • The Semitendinosus, and
  • The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

  • The Gluteus Maximus,
  • The Gluteus medius, and
  • The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

  • The large gastrocnemius, or outer calf; and
  • The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

  1. Lie on your stomach
  2. Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
  3. Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
  4. While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

  1. Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
  2. Hold the weight in front of your body while keeping your back straight.
  3. Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

  1. Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
  2. While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
  3. Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do.  These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

  1. Stand with your feet hip-distance apart with your toes facing forward
  2. With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
  3. Squat until your thighs are parallel to the ground.
  4. Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

https://www.youtube.com/watch?v=mG-Stc3c7N0

  1. Start by holding two dumbbells or a weighted bar in front of your body.
  2. While standing tall, shift your weight to your right foot
  3. Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
  4. Lower the weight while keeping it close to the tops of the legs.
  5. Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

  1. Standing tall, balance on your right foot,
  2. Squat down by bending at the knee and sitting your hips back.
  3. Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

  1. While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
  2. As you press the weights up with your right hand, rotate your body to the right side.
  3. Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

weight training for runners

 

Weight Lifting For Runners  – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

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

In the meantime thank you for reading my post

Keep Running Strong

David D.