Beginner Runner

Looking for beginner runner tips? Then this page got you covered. In this section, you’ll find plenty of articles and resources that can help start running, prevent injury, and lose weight as a beginner.

Check out the articles for more running guidelines.

The Best Leg Workout for Runners – 8 Lower Body Exercises To Improve Running Performance

by
runner doing Legs Strength Exercises

Are you looking for the best leg workout for runners?

Then you have come to the right place as I’m sharing with you a serious of lower body exercises that every runner should do.

But, first things first, why should bother with strength training

Here’s the truth.

As a runner, strength training in the gym is no longer an option—it’s a necessity.

I cannot emphasize it enough.

If your goal is to prevent injury and become the best runner you can be, then you should strength train.

If you really want to improve your race times and become the best runner you can be, and I dare say it again, you need to strength train.

In other words, if you consider yourself a runner, then you should run to the strength room as well.

No buts, and no coconuts about it.

I am sharing short but effective leg strength workout for runners you can do in the gym to help keep your muscles working in harmony and prevent running injuries.

The right lower body workout routine should make them strong and bulletproof your lower body from common overuse injuries, like runner’s knee and stress fractures and other ailments.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way.

This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner.

And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

The 30-Minute Leg Workout For Runners

Perform these 8, runner-friendly, exercises and the workout routine I’m sharing with you below to build strong, powerful legs.

Leg Exercise for Runners 1 – Lunges

Targeted Muscles: Glutes, quads, calves.

Begin by standing with your feet shoulder’s width apart while resting a bar on the back of your shoulders, or holding dumbbells at the side.

That’s your starting position.

Next, take a giant step forward with your right foot, keeping your left foot planted on the ground.

Bend your right knee at a 90-degree angle, while simultaneously lowering your left leg toward the floor.

To complete one rep, push back up to the starting position and switch sides.

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

Aim for five sets.

Leg Exercise for Runners 2 – Calf Raises

Targeted Muscles: The calves.

Begin by standing with your heels hanging off the edge of a step or a sturdy box, holding two dumbbells by the side.

Make sure to stand as tall as you can with the back straight the entire time.

Next, drive the balls of your feet into the step, then raise your heels as high as you can, pause for a count of three, then slowly lower the heels down to the starting position.

Aim for five sets of 12 to 16 reps to complete one set.

Feel free to up the ante by increasing weight and number of reps if the exercise is not challenging enough.

Additional resource – Maintaining muscle during marathon training

Leg Exercise for Runners 3 – Squats

Targeted Muscles: Quads, glutes, calves and core.

Assume an athletic position with feet shoulder-width apart, toes pointing slightly outward, and back straight.

Next, place a barbell across the back of your shoulders and traps, then squat down, bending the knees, until your thighs are parallel to the ground, pause for a moment, then push back up through your heels to return to starting position.

That’s one rep.

Make sure to keep your knees tracking over your toes through the squat motion.

Do 10 to 12 reps to complete one set.

Aim for five sets.

Additional reading – How to Prevent Overuse Injury

Leg Exercise for Runners 4 – Sumo Squats

Targeted Muscles: Inner thighs, and quads.

Assume a wider stand with the feet pointing further out than they would with the classic squat.

Make sure to load a barbell of a challenging weight and place it across the back of your shoulders and traps.

That’s the starting position.

Perform the sumo squat by sitting back until your thighs are parallel to the ground, then slowly come up to starting position.

Make sure to keep your back straight and knees tracking over the toes the entire movement.

You should feel your inner thighs on fire during this exercise; otherwise, you are not doing it right or are not using enough weight.

Do five sets in the 10 to 12 rep range.

Leg Exercise for Runners – 5 – Leg Presses

Targeted Muscles: Quads, glutes, calves, hamstrings.

Climb into a leg press machine, and place your feet hip-width apart on the platform.

Make sure that your heels are flat with the toes facing a bit outward.

To perform the move, slowly lower the platform until your knees are bent at a 90-degree angle, then press the platform back up until your legs are nearly straight.

Please don’t allow for a full locking in the knees.

Do five sets of 12 reps each.

Leg Exercise for Runners 6 – Single-leg Deadlifts

Targeted Muscles: Hamstrings, glutes.

Stands tall with feet hip-width apart and hold a pair of light dumbbells in each hand.

That’s the starting position.

Next, bend at the hips and raise your right leg behind while engaging your core muscles, then hinge forward and gradually lower your torso down as far as possible, pause for a second, then return to starting position.

Shoot for 8 deadlifts on each side to complete one set.

Aim for 5 sets.

Leg Exercise for Runners 7 – Lunges With Rotations

Targeted Muscles: Quads, glutes, calves and core.

Stand with feet wide and parallel, grab two light dumbbells with arms straight out sideways, then step forward into a lunge.

Next, lower your body into the lunge and rotate your torso 90 degrees to the right, then another 90 degrees to the left.

Next, take another step forward and repeat the motion.

Aim for 10-12 reps on each side to complete one set.

Do 5 sets.

Leg Exercise for Runners 8 – The Cable Knee Drive

Targeted Muscles: Hip flexors and glutes.

Begin this exercise by securing a strap around your right ankle then attaching it to the low cable pulley.

Next, while standing 1 to 2 feet away from the stack on one leg, drive your right knee explosively up in front your chest.

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

Aim for five sets.

Additional resource – Clamshells for runners

Want to Become a Much More Better Runner?

If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!

The Best Leg Workout for Runners  – Conclusion

Here you have it! This is an amazing leg workout for runners you can do a few times a week reap huge gains.

This is a really powerful leg workout for runners. But you need to put it into action ASAP. The speed of implementation is what matters most.

Here are moret strength exercises for runners.

In the meantime thank you for reading my blog.

David D.

Featured Image Credit – OK Photographer via Flickr

Say Goodbye to Tight Hamstrings: 7 Essential Stretches for Runners

by
Why Running Causing Heart Burn?

Are your hamstrings feeling as tight as a guitar string?

Ready to learn the secret to keeping them limber and pain-free?

Well, you’re in luck because we’re about to dive into the world of hamstring stretches that will leave you feeling like a limber athlete in no time!

In the hustle and bustle of our busy lives, it’s easy to neglect those essential muscles at the back of our legs.

But here’s the kicker: even if you’re juggling work, family, and a social life that’s busier than a beehive, dedicating just a few minutes each day to hamstring stretches can work wonders for your body.

Whether you’re a dedicated runner, an avid cyclist, or just someone who enjoys the occasional jog in the park, your hamstrings deserve some TLC.

Neglecting them could lead to a cacophony of aches, pains, and injuries that can throw a wrench in your fitness routine.

But don’t fret!

In today’s article, I’m sharing with you a lineup of straightforward, highly effective hamstring stretches that will help you bid farewell to those pesky tight muscles.

Before we get into the nitty-gritty, let’s start by unraveling the mysteries of the hamstrings.

Excited? Then here we go!

What Are the Hamstrings? 

The hamstrings are a group of three muscles located on the back of your thigh.

These muscles play a crucial role in various leg movements and include:

  • Biceps Femoris: This is one of the major muscles in the hamstring group. It has two heads, known as the long head and short head, which originate from different parts of the pelvis and come together to form the hamstring tendon.
  • Semimembranosus: This is one of the deeper muscles in the hamstring group. It originates from the ischial tuberosity (a bony prominence in the pelvis) and extends down to the back of the tibia bone.
  • Semitendinosus: Like the semimembranosus, this muscle also originates from the ischial tuberosity and extends down to the tibia. It’s one of the more superficial muscles in the hamstring group.

Don’t worry.

The stretches I’m going to share with you today are going to cover them all.

For more runner’s specific stretching routines, check out the following posts:

How to Stretch Your Tight Hamstrings

Here are seven easy hamstring stretches for flexibility.

Perform each exercise once or twice, holding each stretch to the edge of discomfort or between a 6 and 8 on a scale of 1-10.

I recommend performing these hamstring stretches when your muscles are well-warmed, preferably after a run or a solid warm-up.

And please never stretch a cold muscle; otherwise, you’ll only hurt yourself.

  1. Lying Hamstring Stretch with Cord

Start by lying on your back with your back straight and legs extended.

Next, while keeping your lower back down on the floor and hips level, bend the right knee towards your chest, then slowly set your knee straight while reaching for the back of your leg with both hands.

Be sure to pull the right leg towards you as gently as possible while keeping both hips firmly on the floor.

Hold the stretch for 30 seconds to one full minute, then switch sides.

  1. The Cross-Over Hamstring Stretch

While standing up straight with legs crossed, your right leg over your left, with the feet close together.

Next, while keeping a soft bend in the knees, slowly roll your upper body and let your hand reach toward the ground.

Keep rolling down until you feel a mild stretch along the back of your left leg.

Don’t fret if you can’t reach your toes.

Just give it time, and you will eventually get there.

Hold the stretch for one full minute, then repeat with the opposite leg.

  1. Half Split Hamstring Strech

This is one of my favorite hamstring stretches of all time.

But be careful here.

It’s also one of the most challenging.

The half split is ideal for stretching the lower back, hips, IT band, hamstrings, and calves.

Here is how to perform them in a safe manner.

Start in a low lunge position with your right leg in front,

Next, slowly straighten your right leg as much as you can, then slide the left leg straight behind you.

Then, while keeping your hips squared and stacked over your left knee, slowly fold over your right leg while lengthening your spine and keeping your back straight the entire time.

Hold the position for one full minute, then switch sides.

  1. Seated Forward Fold

Begin by sitting on the floor with both legs extended straight out in front of you.

Be sure to point both feet straight up toward the ceiling.

Next, while keeping the legs straight and core engaged, stretch your arms up overhead and fold your torso over your thighs.

Hold onto your feet, ankles, or shins. In case you are too tight here, you can always wrap a towel or yoga strap around the soles of your feet.

Hold the position for one to two minutes and then slowly sit up.

  1. Triangle Forward Fold

Stand with your feet together, core engaged, and hands on hips.

Next, to perform the triangle forward fold, step back with your left foot about two to three feet.

Make sure your right foot is facing forward while the left foot is at a slight angle.

Next, while keeping the back and legs as straight as possible, bend forward from your hip joint, extend your body over your right leg, and place your right arm on your tight knee or shin (you can also use a block for assistance).

Make sure to feel the stretch in your hamstrings and lower back and the whole back side of your leg.

Hold the stretch for 30 seconds to one full minute, then switch sides.

  1. Standing Hamstring Stretch

Start by standing up straight with feet shoulder-width apart.

Be sure to keep your chest up and back straight.

Next, slowly bend forward at the hips with arms hanging down and with legs as straight as possible until you start feeling a mild stretch in your lower back and hamstrings.

Try to reach your toes, but do not pull anything to do so.

Conclusion

Please add this simple hamstring stretch routine to your training program ASAP. The above exercises are all you need to keep your hamstrings flexible and supple so you can run your best for the long haul.

Furthermore, please remember to take action on what you have just learned. Learning about the best hamstring exercises to perform after a run is one thing, but actually stretching the muscles of the back thigh on a regular basis is another thing.

For that, you’d need to build the habit of regular stretching in your life. And yet, it’s just a habit, just like anything else in life.

One thing you can do to speed up this whole process is to incorporate at least three to four of the above stretches into your post-run routine. Perform more stretches if you’re suffering from chronic hamstring tightness (just like the rest of us).

And remember to stay within your fitness level and have fun.

For more on post-run stretches, check the following links:

The 7 Hip Flexor Stretches Runners Should Do

8 Standing Post-Run Stretches For Runners

In the meantime, thank you for reading my post. Please feel free to leave your comments and questions below.

David D

Featured Image Credit – Jeremy Hall via Flickr

From Zero to Running Hero: How to Make Running a Lifelong Habit

by
runner trying to Make Running a Habit

It was a crisp morning when my trusty alarm clock chimed at 6:00 a.m. As a dedicated runner, I’ve always prioritized my sleep, aiming to get a solid 7-8 hours of shut-eye every night.

My morning routine is a well-oiled machine. By around 10:00 p.m., I’m already snuggled in bed, ensuring I’m well-rested for the next day’s adventure. When that alarm sounds, I’m raring to go. Within minutes, I’m up, dressed in my running gear – sneakers, socks, a comfortable tee, and my favorite workout shorts.

At precisely 6:15, I step out the door, ready to embark on my morning run. Today, it’s all about tempo training. But tomorrow, it’s a different story. I’ll rise at the same early hour, but my focus will shift to yoga. Later in the day, you’ll find me at the gym, tackling a CrossFit WOD. I prefer evening gym sessions – they somehow boost my productivity.

My exercise routine has become second nature, etched into my daily life. There’s no resistance, no forcing myself out of bed, no teeth-grinding to get going. It just flows naturally. Of course, there are moments when life throws curveballs, and I might stray from my routine. But rest assured. I always come back stronger than ever.

A Very Common Struggle

Let’s face it: forming an exercise habit is no walk in the park for most people. Many folks start off with good intentions, whether it’s running, eating healthier, reading more, or reducing screen time, only to find themselves stopping and restarting repeatedly.

But fear not! What I’m about to share with you today will provide the keys to breaking free from this endless cycle and transform your running routine (or any other workout regimen) into a lifelong, ingrained habit.

How To Make Running a Habit – Start Small

A common mistake many new runners make is pushing themselves too hard right from the beginning. This approach can lead to injury, burnout, and frustration. To build a sustainable running habit, it’s crucial to begin with manageable and realistic goals.

Starting small, such as incorporating a walk-run method or going for a short run around the block, can make the early weeks of running more enjoyable and achievable. Remember the mantra, “A short run is better than none.” This mindset is especially helpful for beginners.

Whether your goal is weight loss, completing a 10K, or simply being able to jog for 20 minutes without getting out of breath, ensure that your initial goals are realistic and attainable.

The Walk-Run Method

For beginners, the walk-run method is an excellent approach to establishing a running habit. Here’s a beginner’s running program that incorporates this method.

Additional Resource – When it’s the best time to run

Come Up with a Running Plan

Deciding to start running is a significant step, but it’s equally important to support your decision with a well-thought-out plan. The saying, “Failing to plan is planning to fail,” attributed to Benjamin Franklin, holds true for managing exercise routines.

To ensure your running journey is successful, create a detailed plan covering every aspect related to your running routine. This includes choosing a running route, deciding on the time and type of run, and even preselecting your music playlist or any other elements of your training routine.

As crucial as planning your runs is, don’t forget to plan your rewards as well. These rewards can be anything that motivates you, whether it’s a post-run smoothie, a massage, or a relaxing hot shower. These incentives will keep you motivated on your path to achieving your long-term running goals.

Write It Down

Research supports the effectiveness of planning in achieving fitness and health objectives. An experiment conducted at the University of Hertfordshire revealed that individuals without a plan struggled to achieve their New Year’s resolutions.

Once you’ve determined the components of your running plan, write them down and place them where you’ll see them regularly. Be specific about the details, including:

  • Running distance
  • Running time
  • Running duration
  • Type of run
  • Walk/run ratio (for beginners)
  • Training pace
  • Running route

I have written a comprehensive guide to running program design.

You can find it here.

Also, prepare in advance your running shoes, clothes, water bottle, and running backpack, preferably the night before.

This helps eliminate any excuse to skip the run.

Turn Your Plan into a Ritual

Once you’ve established a solid running plan, the next step is to turn it into a daily ritual. This concept draws inspiration from Tony Schwartz, the author of “The Power of Full Engagement,” a renowned book on productivity and personal management. If you’re serious about making lasting changes in your life, this book is a must-read.

But what exactly is a ritual, and how can it benefit your running journey?

A ritual consists of a specific set of behaviors that you perform at the same time every day or on specific, designated days. To create a ritual, you need to define the precise behaviors related to running that you’ll engage in. Once these behaviors are defined, commit to performing them at the designated times.

By establishing a fixed time for your running routine, you eliminate the need to expend mental energy on when to fit it in. Additionally, rituals often carry a sense of spirituality or religiosity, making them more compelling, even for individuals who aren’t particularly religious or spiritual.

Creating a running ritual helps you solidify your commitment to regular running, making it an integral and non-negotiable part of your daily or weekly routine.

Additional reading – How to Prevent Overuse Injury

Set a Specific Time for the Ritual

Selecting a specific time of day for your running ritual is crucial. You must determine whether the morning, midday, or evening is the most suitable and feasible time for your runs. Once you’ve chosen a time, it’s vital to stick with it consistently, regardless of any obstacles or distractions.

For example, I’ve committed to running every day at 6:15 a.m., and I find that maintaining this consistency greatly contributes to my success, whether I’m going for a run or practicing yoga.

To enhance your chances of success, treat your runs with the same level of importance as you would an essential work meeting or a family obligation. Make it a non-negotiable commitment by scheduling it into your calendar. This approach demonstrates your dedication to the practice.

As a helpful strategy, develop a habit of marking your calendar with a prominent red “X” on the days you plan to go for a run. This visual representation can serve as a powerful motivator, and ideally, you should aim for three to four big red “Xs” on your weekly calendar. This level of consistency will reinforce your commitment to your running ritual.

Run First Thing in the Morning

Our lives are incredibly busy, filled with long work hours, childcare duties, the captivating but time-consuming world of social media, and various daily obligations. Balancing it all can be challenging, but there’s a strategy to help you maintain your running lifestyle even in the midst of a hectic schedule: run in the early morning when your willpower is at its peak, and the rest of the world is still asleep.

Research supports the idea that individuals who consistently exercise prioritize morning workouts. Therefore, it’s advisable to establish a morning running routine before the hustle and bustle of the day begins, especially before your children wake up. But how can you make this adjustment to your schedule?

It’s relatively straightforward. Start by setting your alarm an hour earlier than usual. If you prefer, you can have a light snack before your run. Once you’ve completed your run, follow it up with a refreshing shower and a nutritious breakfast. By doing so, you’ll already have accomplished more than many people do in the morning.

Remember that being a morning person is not an inherent trait; it’s a habit that can be cultivated. Running in the morning will not only boost your metabolism but also enhance your productivity throughout the day, which is pretty cool, right?

picture of Calf Pain

Lay Out your Running Gear

If you have a run scheduled in the morning, make sure to get your running gear ready the night before.

Doing this will help you head out the door with minimum friction, as there’s nothing worse than waking up early and having to hunt through a dark room in a semi-awake state for gear that you need.

This is especially important if you’re not naturally a morning person: if your running gear is nowhere to be found, you’re much more likely to drop the whole plan and say that you’ll run another time.

So, what do you need to lay out? Your clothes, from underwear and running socks to your hat.

Earphones, shoes,  watch, hydration belt, headlamp, reflective vest, gels, even post-run rewards—everything that’s needed for your run, in a nutshell.

For more discipline, try sleeping in your running clothes.

If you’re an efficiency freak like me, this is your best option.

Make it Regular

Once you decide on a running ritual, do your best to never skip a workout.

If you skip a day, the process of exercise habit formation only gets harder.

It’s all about keeping your momentum going, especially during the first few weeks.

The easiest way to keep your resolution going is simply not to stop.

Objects in motion tend to stay in motion.

It’s a basic physics law, and you should use it to your advantage.

If your ultimate goal is to run three times a week, then schedule your three runs on non-consecutive days (On Monday, Wednesday, and Saturday, for instance) and do your best not to miss a day.

Pick A Time

Once you establish your running ritual, strive never to skip a workout. Skipping a day makes forming the exercise habit more challenging. Maintaining momentum is crucial, particularly during the initial weeks of habit formation.

Remember the basic physics law: “Objects in motion tend to stay in motion.” Leverage this principle to your advantage. If your goal is to run three times a week, schedule these runs on non-consecutive days, such as Monday, Wednesday, and Saturday. Make a commitment not to miss a day.

Consistency is key, and it’s easier to stick to a routine when you keep it going. Choose a specific time of day for your runs and try to stick to it. For example, if you prefer running in the morning, aim to run at the same time every morning. Establish a routine of at least five workouts per week, including three runs and two cross-training sessions.

On rest days, remain active. Go for long walks, hikes, or bike rides. The principle is simple: keep moving during the early stages of habit formation to solidify exercise as a regular part of your daily schedule.

Prioritize your workout schedule by treating your running sessions as appointments that cannot be canceled. By prioritizing your fitness and health, you ensure that your exercise routine becomes a non-negotiable part of your life.

Make it Pleasurable

Running shouldn’t feel like a dreaded ordeal; it should be an enjoyable experience. While working on building your exercise habit, focus on the pleasure and fun of running rather than solely on end results.

Here are some ideas to make your running more enjoyable:

  • Treat yourself to some new, colorful running gear that makes you happy.
  • Run with a friend, your dog, or both for added companionship.
  • Explore new routes and locations to keep things fresh and exciting.
  • Choose pristine trail routes that immerse you in natural beauty and fresh air.
  • Use a running app to track your progress, helping you stay motivated.
  • Take in the beauty of the sky and appreciate the solitude.
  • Create an upbeat playlist of your favorite songs to keep you energized and distracted from fatigue.
  • Use the time to listen to an audiobook, podcast, or radio show, making the most of your run.

There are endless possibilities to infuse joy into your running routine, so find what works best for you and make each run an enjoyable experience.

Recharge—Have a Recovery Day

Recovery is crucial for your body’s well-being and performance. It provides an opportunity to rest and readapt to your training load. To support your running habit, consider having a designated recovery day.

I highly recommend taking one day off from intense exercise every week. On this day, prioritize rest and relaxation. If you feel that you need some activity, limit it to a gentle half-hour walk to keep your body moving without exerting too much effort.

The key is to engage in some form of activity every day except your designated rest day. Ideally, this activity should be something you enjoy, and that maintains your habit of staying active. Don’t hesitate to explore other exercise routines in addition to running, as they can also contribute to the development of your exercise habit. Incorporate activities such as strength training, swimming, cycling, and yoga into your routine to keep things fresh and enjoyable.

Give Your Running Ritual Eight Weeks

Be patient with yourself and commit to at least 66 days to establish your new running habit. Habits don’t develop or change overnight; they require time and dedication to become ingrained in your daily routine.

Research conducted at The London University College suggests that it can take six to eight weeks to form a lifelong, lasting habit. Therefore, aim to stick with your running routine for a minimum of 50 to 60 days.

Once you reach this point, you’ll begin to notice significant changes. Your running habit will start to feel like a natural part of your daily life. You’ll build enough cardiovascular endurance to run comfortably for around 45 minutes, experience weight loss, and see tangible improvements in your body and overall well-being. Keep persevering, and the results will be worth it.

Life is Messy Y’know…

A word of caution: Life is unpredictable, and there will be times when your running routine faces obstacles. Whether it’s due to injury, demanding work hours, family commitments, or holiday celebrations, these challenges can disrupt your plans. Remember, it’s not personal; it’s just a part of life.

Perfection should not be your goal, as striving for it will only lead to frustration. Accept that you may miss a day or two (or more) occasionally. When these disruptions occur, don’t beat yourself up or lose sleep over them. Everyone makes mistakes, and life can be unpredictable; it’s a part of the human experience.

Forming a habit, like maintaining a running routine, is a skill that requires consistent practice. Think of it as a muscle you’re training; the more you work on it, the stronger it becomes. So, if you stumble along the way, pick yourself up, brush off the dust, and start anew. Embrace the warrior spirit and never give up on your running habit.

Track Your Progress

You cannot make progress without measurement. This is one of my all-time favorite sayings related to productivity and management, and it holds true when it comes to physical exercise. Whether you choose to track your progress with pen and paper or using a dedicated app, keeping a record of your runs is essential for maintaining your fitness routine.

Being analytical about your exercise regimen pays off. By maintaining a record, you’ll start to notice training trends that can help you determine what works best for efficient and successful training. After all, how can you decide what to do next if you don’t have a record of what you’ve done in the first place?

Progress in your fitness journey can take many forms, from being able to run longer without fatigue to lifting heavier weights or even experiencing improved fitness in how your clothes fit. These are all signs of progress, and they’re something to be proud of.

The Things to Track

It’s important to track various aspects of your exercise routine and achievements, whether you maintain a workout journal or store the information digitally for periodic review. Here are some key things to track:

  • Running Workouts: Log the details of your running sessions, including distance, duration, pace, and any specific notes about the run.
  • Heart Rate: If you monitor your heart rate during workouts, record this data to track your cardiovascular fitness.
  • Running Goals: Document your running goals, both short-term and long-term, and track your progress toward achieving them.
  • Running Times: Keep a record of your best running times for different distances to monitor improvements.
  • Mileage on Running Shoes: Note how many miles you’ve logged on your running shoes to determine when it’s time for a replacement.
  • Running Performance: Track your performance in races or time trials, including race results and personal records.
  • Cross-Training Activities: If you engage in cross-training activities like strength training, yoga, or swimming, record these sessions.
  • Weight: Monitor your weight regularly to track changes, especially if weight loss or maintenance is a goal.
  • Body Measures: Measure your body dimensions, such as waist circumference or body fat percentage, to assess changes in your physique.
  • Before and After Pictures: Take photos to visually document your progress over time.
  • Meals: Keep a food diary to track your daily meals and calorie intake, which can be helpful for nutrition and weight management.
  • Weather: Note the weather conditions during your runs, as weather can affect performance.
  • Sleep Patterns: Record your sleep duration and quality to ensure you’re getting adequate rest for recovery.
  • Weekly Mileage: Summarize your weekly running mileage to gauge your training volume.
  • Calorie Intake: Keep track of your daily calorie intake if you have specific dietary goals.
  • Aches and Pains: Document any injuries, aches, or pains to help identify patterns and seek appropriate treatment or adjustments to your training.

How to Make Running A Habit – The Conclusion

Have you considered starting the running habit? Do you run regularly? I’d love to hear from you in the comment section.

Featured Image Credit – Ed Yourdon through Flickr.

How to Increase Running Stamina For Beginners – 12 Ways

by
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

by
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

by
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

The 8-Week Beginner Running Plan

by
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.

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

by

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.

The Greatest 72 Running Tips Of All Time

by

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.

dive-in-running-

To become a runner, you need to start running.

It’s that simple, period.  Accept the challenge and do your best—even if it scares the hell out of.

Think-in-Time,-not-Distance-runining

If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

Run-and-Talk

To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

Pick-the-Right-Pair

Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.

Wiggle-Room

When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

Get-Warmed-running

Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.

Cool-it-Down-running

Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least  10 minutes to stretch, relax your body and contemplate on what you have just completed.

Listen-to-Your-Body

Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

Try My Beginner Guide

If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!

K.I.S.S-running

“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.

Build-the-Base-running

The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.

Step-Back

Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

See-the-Big-Picture-running

Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.

Shoot-for-10-Miles-running

Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.

Embrace-Junk-Miles-running

Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.

Open-mind-running

Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.

Leave-the-Comfort-Zone

Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.

Quarter-Quality

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

Embrace-the-hills-running

Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.

Fartlek-it-Up-running

Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image

Keep-Track-running

Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.

Learn-From-Your-Mistakes-running

The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.

Clone-Success-running

Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.

Test-Yourself-running

To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo

Relax-Man-running

Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.

Don’t-Crush-the-Butterfly-running

Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.

Move-Your-Arms

From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Seek-Advice-runningImproving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

Become-a-Morning-Runner According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.

Lunchtime-Break-Run

If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.

A-Short-Run-is-Better-than-None

If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.

Face-Traffic-running

Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.

Vary-Your-Routes-running

Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.

Right-Surface-running

Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are  the norm, but your best to run on proper surfaces.

Starts-in-the-Mind

Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .

Set-Goals-running

Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

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

Write-and-Rewrite-running-goals

Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.

Stay-Realistic-running

Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.

Shutter-Excuses-running

Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.

Find-your-Reasons-running

Why are you running? Come up with at least five reasons and keep them close to heart.

Buddy-Up-running

I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.

Or-Join-a-Club-running

Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.

Make-it-Fun-running

I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.

But-Go-Solo-at-Other-Times

A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.

Outrun-Boredom

Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.

Run-Naked

Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.

Enjoy-the-Easy-Run

When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.

Run-to-Music

I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music. 

So use music to get your mental state up to the challenge.

Stay-in-the-Now

To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.

Eat-Right-running

Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.

Vary-Your-Eating-running

Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.

Water-it-On-running

If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.

Don’t-Run-On-an-Empty-Stomach

Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.

Fast,-Low-Fat-Fuel-running

Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.

Post-Run-Eating-is-King

Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.

Up-the-Multivitamin-running

Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.

Iron-as-Well

Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.

Check-the-Pulse

Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.

Gradual-Progress-is-Key

Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.

Harder-is-Not-Always-Better

The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.

Within-Posts-1---Copie

Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Just-Move-On

Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.

Go-Small-running

To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.

Have-a-Limit-running

Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.

Be-Willing-to-Rest-running

During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.

Marathon-Goal(s)-running

To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.

Taper-Right-running

A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.

Steady-and-Slow-Wins-the-Race

Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.

Move-On-running-tips

Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.