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.
Even if you’re following a perfect running routine and are taking good care of your body, you’ll still experience muscle aches and pain every now and then.
That’s why after a hard session—that sort that leaves many in pain for days—many runners reach for OTC painkillers to soothe what’s ailing them
In fact, surveys have reported that up to 60 percent of runner pop in non-steroidal anti-inflammatory drugs in the months leading up to a race with roughly half of them taking them right before the big day.
But, like all drugs, these meds have side effects, and some of these can be serious even leads to addiction.
In today’s article, I’ll break down the pros and cons of using OTC painkillers during training, so you can stay in shape and addiction-free.
Let’s get started.
The Impact of Drugs
First things first, all forms of medication have side or adverse effects, even the non-steroid anti-inflammation variety.
So what are NSAIDS?
Anti-inflammatory drugs are a class of pharmaceuticals designed to temporarily relieve pain and inflammation in body tissue.
They consist of 2 big groups, steroid, and nonsteroid.
Research claim that nonsteroidal anti-inflammation causes less side effect and are less addictive.
This is why you can have it without a prescription.
Examples of OTC NSAIDs include ibuprofen (Advil, Mortin), Naproxen (Aleve), and Aspirin.
So how do they soothe the pain?
Simple: by blocking the production of prostaglandins.
More specifically, most painkillers inhibit cyclooxygenase (COX 1 and 2), which is an enzyme used by your body to produce prostaglandins.
Prostaglandins refer to a branch of chemicals produced by the cells of the body and play many key roles.
They encourage inflammation, which is key for healing, shield the lining of the stomach from the damaging impact of acid, aid in the blood clotting function of platelets, among many other vital functions.
But here’s the tricky part.
These chemicals also cause fever and pain by increasing temperature and dilating blood vessels (the actual culprit behind the swelling and redness in the affected place).
By limiting the production of prostaglandins, pain killers can help soothe the discomfort of fever and swelling and lower inflammation and pain.
Sore muscles and achy joints after an intense workout are inevitable.
Soothing the pain a little can help you get back there.
What’s more?
NSAIDs are used to manage pain associated with tendonitis, sprains, strains, dental problems, fever, and other aches pains.
The Painful Truth – The Problems With Taking OTC drugs in Runners
Over-the-counter anti-inflammatory drugs affect your entire body, not just the region that hurts.
There’s a long list of adverse side effects related to the use of OTC painkiller meds during exercise, research revealed.
Let’s take a quick look at some of the major downsides.
Limit Inflammation
When you run or perform any sort of exercise, you’re technically damaging your muscles.
That’s a good thing, because your body then adapts and repairs the damage, making it stronger, fitter, and faster.
Here’s the bad news.
Some OTC painkillers may get in the way of this process.
As previously stated, most painkillers work by limiting the production of substances that cause inflammation, according to research published in the journal Proceedings of the National Academy of Sciences.
This thwarts the healing process, leading to prolonged recovery and more overuse injuries down the road.
An experiment of ultramarathoners published in XXX revealed that those who popped 400 milligrams of ibuprofen every four hours during a 50-mile race event were more likely to suffer acute kidney injury than those who took placebos.
The reason?
One of the main functions of prostaglandins is regulating blood flow to the kidneys.
Hard exercise already a cause of a higher level of ureum and creatinine. By blocking prostaglandins, cause serious damage, or in severe cases, failure.
A hard run may compromise the lining of the gastrointestinal tract—even for just a short time.
When exercising, blood is shifted is to your legs muscles and away from other organs, especially your stomach and intestines.
This is actually one reason there’s such a thing as runners’ diarrhea.
Mixing intense running with NSAIDs can make the damage worse since the drugs may, again, limit the production of substances that protect the lining of your intestines.
If you’re regularly struggling with runners trots while running, the medicine you’re taking could be the culprit.
Those who had ulcers or ongoing gastritis take caution!
Research reported that taking anti-inflammatories before working out may limit the production of collagen, an essential component of muscles, bones, and connective tissues.
This increases your risk of musculoskeletal injuries, such as Achilles tendonitis, hamstring pulls, and calf strains.
Limit Muscle Growth
Research out of the Karolinska Institutet, revealed that the long terms use of NSAIDS might limit muscle growth in young, healthy individuals engaging in strength training.
Study reported by the journal Proceedings of The National Academy of Sciences showed that taking the drugs after exercise may inhibit the muscle growth effect provided by exercise.
It’s not recommended not safe to take NSAIDs before running.
All drugs have side-effects, even if they’re sold over-the-counter.
There’s also no evidence showing that NSAIDs improve performance, reduce muscle damage, or help in minimizing post-run soreness, according to research.
So what should you do in case you’re dealing with running pains?
Start by consulting your physician before you start popping pills.
It’s better to take the right prevention than curing problems that not exactly there.
It’s like walking blindly in the dark, either you lost, or you fall.
Furthermore, right after a run is the worst time to take any for pain relief.
During that window, the inflammation is serving its purpose, which is helping your body to patch up the micro-trauma.
You have to let your body do its work naturally before you add up more chemicals that lead to addiction.
Mild to moderate soreness 24 to 48 hours following a hard run is normal. But serious pain and tenderness experienced during running or right after a run is not the goal.
Eat Well
Pay attention to your diet and hydration to reduced risk for muscle and gut health issues like cramping, nausea, or diarrhea.
Rest It
Don’t forget to schedule a rest day or cross-train—your body deserves it.
Try the ratio of 5:2 or 3:1 between exercise and rest.
Should Runners Take OTC Painkillers During Training – The Conclusion
There you have it.
If you’re in the habit of using OTC pills to soothe your running aches and pains then today’s article should be a clear warning.
It’s not the way to go—and more than likely you’re doing your body more harm than good.
And you don’t want that.
Please feel free to leave your comments and questions below.
If you’re passionate about running, have you ever thought about making money from it?
No matter if you’re a newbie or a seasoned runner, there are clever ways to monetize your miles.
When I first started running, I never imagined my running could be more than just a hobby. But the more I got into the running community, the more I noticed people making a living—or at least some extra cash—through their love for the sport.
So, if running is already a big part of your life, why not explore ways to make it profitable?
Today, I’m going to share a few ways you can get paid to run—even if it’s just a side hustle.
Working at a specialty running store could be a great way to get paid while staying close to the running community. From sales to event coordination, working in a running store immerses you in the running world.
I worked part-time at a running store a few years back, and not only did I learn so much about the latest shoes and gear, but I also met amazing people who were just as passionate about running as I was. You also get firsthand knowledge about all the newest trends, which is always a plus.
It’s a great way to build your running knowledge, and who knows? Maybe you’ll climb the career ladder, or even run your own store someday..
If you’re interested in joining a running store, you’ll find it’s not just about working the cash register. Depending on the size of the shop, you could be organizing events, coordinating training groups, or even trying out new gear to share insights with customers.
Launch Your Own Online Running Gear Store
If you’ve been running for a while, you probably know what works and what doesn’t when it comes to running gear. Why not use that knowledge to help other runners by selling products they’ll love?
An online store isn’t a huge investment and lets you share your running passion globally. You can sell custom medals, apparel, or even design your own running gear.
If you have some creative ideas or want to share your favorite gear with others, setting up an online store can be a fun and relatively low-risk way to earn money.
Start Your Running Blog
If you love running and enjoy writing, starting a blog could be the perfect way to combine both passions. Blogging lets you share experiences, offer tips, and build your personal running brand.
I never guessed how much my blog would grow when I first started. Writing about my personal experiences and sharing what I’ve learned not only helped me connect with other runners but also opened up opportunities for sponsorships and affiliate marketing.
It took time to gain traction, but with consistency and a passion for sharing my love of running, my blog grew. I even started earning through affiliate links and sponsored posts.
Just remember, it’s not an overnight success, but if you love running and writing, it’s a rewarding way to connect with others and build your brand.
Here are some blog niche ideas to get you started:
Whatever niche you choose, focus on delivering great content that resonates with your readers.
Become A Running Coach
One day, a friend asked me to help him prepare for his first 5K. I wasn’t certified yet, but I jumped at the chance to help. It was such a fulfilling experience to see him cross the finish line after weeks of training together. That’s when it hit me—I could turn this into something more.
As a coach, you can help new runners start their journey, train for their first race, or even help more experienced runners refine their techniques. Coaching can be done in person or virtually, allowing you to reach clients from all over the world.
I’ve found that coaching is not just about running but also about building connections with people and helping them push past their limits. It’s incredibly rewarding to see someone you’ve coached cross the finish line of their first 5K or marathon.
Become a Brand Ambassador on Instagram
If you love sharing your running journey on Instagram, why not turn that passion into a paycheck? Many brands are looking for influencers who can promote their products, and if you already have a dedicated following, this could be a great way to earn money while doing what you love.
To become a brand ambassador, focus on building a genuine, engaged audience. Brands are more interested in engagement than just follower count, so make sure your content resonates with your community.
Sponsors on Instagram look for two things: a large following (the type of following that suits their target demographics) and high engagement rates. Fake followers are unacceptable.
Create Running Content on YouTube
Are you comfortable in front of the camera?
Starting a YouTube channel focused on running tips, workouts, gear reviews, and your personal running journey could be another avenue to explore. YouTube offers many ways to monetize your content, such as ad revenue, sponsorships, and affiliate marketing.
As a running coach, sharing workout routines, advice for beginners, or even documenting your training for races can attract a lot of attention from fellow runners. The key is consistency—uploading videos regularly and engaging with your audience.
The Conclusion
Hopefully, one or more of these ideas will help you start earning money in the running niche.
Still looking for more ways to make money with fitness? Check the following:
Become a top athlete.
Become a certified physiologist.
Create a product.
Make YouTube videos.
Try affiliate marketing.
Write an eBook.
Sell your own products.
Build a running app.
Create an online course.
Sell Healthy Food.
Become a Retailer.
Fitness Writing.
Custom Meal Plans.
Host a seminar or workshop.
Create a video interview series.
Start a podcast.
The key is to find what resonates with you and stick with it. Whether it’s writing, coaching, selling gear, or building a social media following, the possibilities are endless. So why not turn your passion into profit and start getting paid to run?
One last piece of advice—don’t rush it. Take time to explore different options and be patient with the process. Success doesn’t come overnight, but if you stick with it, you’ll be amazed at what you can achieve.
What do you think? Have other ideas to share? Drop your comments below—I’d love to hear from you!
Got blisters? Don’t let them slow down your running game! We’ve all been there, and I’m here to tell you that there’s no need to hang up your running shoes for good.
In fact, with the right know-how, you can treat those pesky blisters and keep them from ruining your runs.
In this article, we’re diving deep into the world of running blisters: what causes them, how to treat them like a pro, and most importantly, how to kick them to the curb for good. Ready to hit the ground running?
Let’s jump right in!
Running Blisters Explained
Picture this: You’re in the middle of an exhilarating run, the wind in your hair, and the world at your feet. But then, it happens – that telltale burning sensation that reminds you of an unwelcome guest: blisters.
Yep, those pesky little bumps that seem to have a knack for showing up just when you least expect them.
So, what exactly is a running blister? Well, think of it as your body’s way of saying, “Hey, I need a break!”
Blisters are like the little alarms that go off when the outer layers of your skin decide to have a friction-filled party. They rub together, break apart, and fill up with not-so-pleasant fluid.
Now, here’s the kicker – anything that cranks up the friction can make these blisters throw an even bigger tantrum.
We’re talking about improper running shoes, the ones that are either too tight or feel like they’ve got a mind of their own. And let’s not forget about bad running form – it’s like an open invitation for blisters to crash your running party.
But wait, there’s more! Sometimes, it’s not your shoes or your form but your feet themselves that can lead to blister trouble. Conditions like hammertoes, bunions, and heel spurs are like the troublemakers of the foot world, making you more susceptible to these irritating bumps.
Now, where do these blisters like to hang out the most? Well, they’ve got a soft spot for areas like the arches, the soles of your feet, and those poor little toes.
Why? Because these spots love to cozy up to your running shoes, engaging in a non-stop rubbing marathon.
The Blistering Process
Have you ever wondered what’s cooking beneath that bubbly surface? Well, here’s the lowdown, and trust me, it’s more intriguing than you might think.
Stage 1: The Epidermal Tear
So, picture this: you’re out on a long run, miles under your belt, and suddenly, you start feeling that familiar hot spot on your foot. That’s when the blister story begins. It all kicks off with a tiny tear in the epidermis – that’s the fancy term for the upper layer of your skin.
Stage 2: Separation Anxiety
Now, the real action starts. The outer layer of your skin decides to have a little separation party from the inner layers. It’s like they’re saying, “We need some space!”
So, they create a gap, a pocket of emptiness if you will, while keeping the surface intact.
Stage 3: Lymph Fluid Invasion
As if the separation shindig wasn’t enough, here comes the guest of honor – lymph fluids. These little guys seep into that gap, filling it up under the affected skin.
It’s like a mini swelling party that’s just getting started. The pressure builds, and voilà, you’ve got yourself a full-blown blister.
Bonus Stage: The Blood Vessel Twist
And for the grand finale – sometimes, things take a dramatic turn. A blood vessel in the vicinity might decide to add a little extra pizzazz to the mix. That’s when you end up with a blood blister.
Yep, it’s as intense as it sounds. Blood vessel rupture, fluid buildup, and a vibrant shade of red – it’s a blister with a twist!
For more on blisters and the science behind treatment, check the following scientific articles:
Most cases of running blisters aren’t medical emergencies but shouldn’t be ignored—especially when they’re too painful.
In fact, some blisters can get infected if you don’t take care of them early and properly.
Here’s how to safely treat running blisters in the comfort of your own home.
“To Pop or Not to Pop—That is the Question.”
Imagine this scenario: you’re out on a run, pounding the pavement, and suddenly, you feel the unmistakable presence of a blister. But here’s the deal – if it’s not causing you pain, it’s okay to let nature do its thing. You see, blisters have a tendency to break on their own eventually, and when they do, the fluid drains naturally.
Now, let’s talk about the big, bad blisters – the ones that are throbbing and causing you agony. When you’ve got a blister that’s making every step painful, it’s time to take matters into your own hands – but don’t worry, we’ll guide you through it.
Safely Draining a Running Blister: Step by Step
Do the following for a safe blister drainage procedure.
Clean Hands Rule:
First things first, wash your hands thoroughly. No shortcuts here – use soap and water to make sure those hands are squeaky clean.
Needle Sterilization:
If you’re going to pop that blister, you’ll need a trusty needle. But before you get to work, sterilize it! You can wipe it down with some alcohol or go the extra mile by boiling it for a solid 10 minutes. Safety first!
Piercing Strategy:
Now, it’s time to be precise. Carefully pierce the blister in several spots, but aim for areas close to the blister’s edge. This will allow the fluid to drain effectively.
Fluid Drainage:
Get yourself a clean piece of gauze or cotton – we’re talking pristine here! Gently press on the blister to encourage the fluid to drain out. But here’s the golden rule – leave the skin covering the blister intact.
Antiseptic TLC:
After the fluid is out, it’s time for some antiseptic love. Apply an antiseptic cream to the wounded area – this helps keep nasty bacteria at bay.
Second Skin Saver:
For an extra layer of protection, consider using a second skin product like Band-Aid Blister Block. It adds another level of defense against unwanted intruders.
No Peeling Allowed:
Repeat after me – “I will not peel the excessive skin!” Let that skin peel on its own time. Trust the process. Peeling it prematurely can expose your blister’s sensitive underbelly to potential infections.
Dealing With Blisters in The Middle of A Race
So, you’re in the middle of a race – be it a middle-distance sprint or a long-haul endurance challenge – and suddenly, there it is, that unwelcome blister making its grand entrance.
What do you do? Here’s your playbook:
Stop at a Medical Station:
Most races, especially organized ones, have medical stations strategically placed along the route. Consider these your pit stops for foot-related emergencies. When a blister strikes, make a beeline for the nearest medical station.
Let the Pros Handle It:
At these medical stations, you’ll find seasoned professionals who know the ins and outs of dealing with blisters. They’ve seen it all and can provide expert advice and assistance.
Assessment and Treatment:
The pros will assess your blister, taking into account its size, location, and severity. Based on their evaluation, they’ll recommend the best course of action. Sometimes, it might be as simple as draining the blister or providing padding to reduce friction.
Return to the Race:
Now, here’s the good news – with a bit of luck and the right care, you should be able to get back in the race pain-free. The pros are equipped to offer quick solutions so you can continue chasing your race-day goals.
Why It’s the Best Approach
Dealing with a blister during a race is no joke, and here’s why turning to the medical station is your best bet:
Medical stations offer immediate care, ensuring you don’t waste precious time fumbling with your blister or trying to tough it out. They’ll get you back on track faster.
These medical professionals deal with runners’ woes day in and day out. They know what works best and can provide tailored solutions for your specific situation.
How to Prevent Running Blisters
Want to avoid running blisters in the future?
Do the following.
Minimize Friction
Alright, let’s talk about the real MVPs of your running journey – your shoes! Whether you’re a seasoned pro or just starting out, your choice of running shoes can make or break your experience.
When it comes to preventing those pesky blisters, it all starts with proper footwear.
Here’s your guide to finding the perfect pair of running shoes and avoiding blisters like a pro.
The Shoe-Blisters Connection
Let’s get straight to the point – shoes are often the culprits behind those annoying blisters that plague many runners.
Ill-fitting trainers can turn your exhilarating run into a painful ordeal, particularly in areas like the arches, under your toes, and around the ends of your toenails. But fear not because we’ve got the playbook to help you make the right shoe choices.
Rule #1: Proper Fit
The golden rule of choosing running shoes is that they should fit like a glove but not too tight! You want to leave enough room inside the shoe for your feet to breathe and move comfortably. Here’s how to nail the perfect fit:
Aim for at least a thumb’s width of space between your longest toe and the end of the shoe. This gives your toes room to wiggle without feeling cramped.
Rule #2: Test Drive Your Shoes
Before committing to a pair of running shoes, it’s like dating – you’ve got to test the waters! Don’t just grab the first pair you see and hit the road. Instead, follow these steps:
Try on different pairs:
Explore a variety of brands and models to see which ones feel the most comfortable. Everyone’s feet are unique, so what works for one runner may not work for another.
Test drive them:
Once you’ve picked a potential pair, wear them around for a bit. Walk, jog, and let your feet get accustomed to the shoes. This “breaking in” period is essential to prevent blisters and ensure maximum comfort.
Socks play a vital role in keeping your feet comfortable and blister-free during your runs. They’re not just an afterthought; they’re a crucial part of your running gear.
Here’s why:
Extra Support:
Running socks are designed with your comfort in mind. They offer extra cushioning and support in all the right places, reducing the risk of blisters.
Moisture Management:
Sweaty feet are a breeding ground for blisters. Proper running socks are excellent at wicking moisture away, keeping your feet dry and blister-free.
Friction Fighters:
Running socks are your first line of defense against friction. They reduce the chances of your skin rubbing against your shoes, a common cause of blisters.
Say No to Cotton
Now, let’s address the sock no-no – cotton. While cotton socks might be cozy for lounging around, they’re a big no-no for running. Here’s why:
Cotton soaks up sweat and moisture like a sponge, increasing your risk of blisters.
Instead, go for specialized running socks designed to keep your feet happy. We recommend synthetic options like polypropylene socks or brands like WrightSocks, Teflon, or CoolMax. These socks are moisture-wicking pros, ensuring your feet stay dry and blister-free.
Double Trouble – In a Good Way!
If blisters have been a persistent problem for you, here’s a pro tip – double up on your socks. When you wear two pairs of socks, any friction occurs between the socks themselves rather than between your skin and the sock. It’s like an extra layer of protection for your precious feet.
Prepare for Rainy Runs
For those unpredictable rainy runs or races, always have an extra pair of socks on hand. Wet socks are a recipe for disaster, increasing your chances of blisters. Switching to dry socks, mid-run can make a world of difference.
You’ve got your shoes and socks sorted, but there’s one more trick to keep those blisters at bay – lubricants. Think of them as your secret weapon against friction, the arch-nemesis of blister-free running.
Here’s why.
Lubricants act as a protective barrier between your skin and your trainers. They’re like the bodyguards of your feet, reducing the friction that can lead to blisters.
If you’ve got dry skin or skin with cracks, you know how vulnerable those areas are to blisters. Lubricants step in to keep these trouble spots in check.
What’s more?
Applying a lubricant is a breeze. It’s a simple step that can make a big difference in your running comfort.
Apply Liberally (But Not Too Much!)
Now, let’s talk application. The key here is to strike a balance – apply enough to protect your feet, but not so much that you turn your shoes into a slip ‘n slide.
Here’s how to do it right:
Trouble Areas: Start by identifying the areas of your feet that are prone to blisters or where you tend to develop dry skin. These are your trouble spots, and they deserve extra attention.
When it comes to lubricants, you’ve got options. Many runners swear by good ol’ petroleum jelly – it’s affordable and readily available. But if you’re looking for specialized products, consider brands like Sportlick, Runners Lube, Body Glide, Chamois, or Sports Shield. Your pick may come down to personal preference.
Last but not least, don’t skimp on lubrication. Apply it generously to your feet, paying close attention to those trouble areas. A little extra now can save you from a lot of discomfort later.
Running Blisters – The Conclusion
There you have it! If you’re serious about treating and preventing foot blisters when running, then today’s article has you covered.
The rest is just details.
Please feel free to leave your comments and questions in the section below.
Whether it’s your first 5K or you’re gearing up for a marathon, long runs are a big deal in any training plan
I remember how daunting my first long run felt—over an hour on my feet seemed impossible! Yet, these runs soon became the cornerstone of my training, teaching me not just to endure but to thrive over longer distances.
Let me share what I’ve figured out about tackling long runs, from the approach to all the benefits they brin
What is Considered a Long Run
A long run is pretty much any run that goes beyond your usual distance.
Typically, long runs last between 60 to 120 minutes (or more, for advanced runners), and they are meant to be done at an easy pace—slow enough to carry on a conversation without getting out of breath.
The distance in the long run varies depending on your fitness level and what you’re training for. For beginners, a long run might be around 5 to 7 miles.
For more experienced runners, especially those training for marathons, long runs can go up to 16 to 20 miles or more.
As you get fitter, you’ll naturally run longer and stronger, and what once felt like a long, slow run will become your new normal.
Let me explain some of the reasons why they’re parcel and parcel of any training plan:
Builds Endurance. Long runs help your body learn to conserve energy, so you can keep going longer without hitting a wall. The more time you spend on your feet, the better your body uses oxygen and burning fat for fuel, which is especially useful for marathon training.
Strengthens Muscles and Bones. Long distances really strengthen your leg muscles and even make your joints more resilient. It’s like building up armor for your legs!. It also builds up the connective tissues and bones in your legs, making them more injury-resistant. Over time, this makes you a more resilient runner.
Boosts Mitochondria and Capillaries. Long runs help your body create more capillaries (the tiny blood vessels that deliver oxygen to your muscles) and mitochondria (the energy powerhouses in your cells). This makes your muscles more efficient at producing energy, allowing you to run faster and longer with less effort.
Improves Mental Toughness. People don’t talk about it enough, but long runs are huge for building mental toughness. In the beginning, I’d stare at my training schedule and feel a pit in my stomach when I saw a 15-miler. I’d think, “Can I really do that?” But each time I finished, I gained confidence not only in my physical ability but also in my mental resilience.
Improves Running Form. The long run is a great opportunity to focus on your running form. When running at a slower pace, you have time to think about your posture, arm swing, and footstrike, which can help you become a more efficient runner overall.
How Far Should Your Long Runs Be?
Your long-run distance depends on your fitness, what race you’re aiming for, and how much time you can commit to training.
Here’s a general guideline for how long your runs should be based on your target race:
5K: 6 to 8 miles
10K: 8 to 12 miles
Half marathon: 10 to 15 miles
Marathon: 16 to 22 miles
Generally, your long run should make up about 20-30% of your weekly mileage. So, if you’re running 30 miles a week, your long run might be 6-9 miles. The key is to build up gradually—add about 1 mile to your long run each week until you hit your target distance.
Your first long run session is the longest distance you ran within the last two weeks, even if it was just a 5-miler.
Have a starting point?
Great!
This is how you build it up:
While keeping a comfortable pace, plan your long-running route so you can run one extra mile—or roughly 10 minutes—further from one week to the next.
DO NOT exceed the upper range, as doing more than your body can handle increases the risks of injury and burnout.
And please don’t give up. Time flies by, and before you know it, you’ll cover 10, 12, 16, or even 18 miles every weekend.
What’s more?
Leave your other runs and cross-training workouts at the same intensity and distance. Trying to change too many variables at once sets you up for injury and burnout. And you don’t want that.
Honestly, the easiest way to know if you’re going too fast? Make sure you can talk while you’re running
Sure, you’re pushing yourself but not past the point where you can’t carry on a conversation.
Can’t do it without panting? Then you’re running a little bit too fast. Slow it down.
Running alone? Then, try reciting the pledge of allegiance out loud.
The Nose Test
Another trick I use is the ‘nose test’—if you’re breathing comfortably through your nose, you’re at a good pac
Can’t do it?
Then, you need to slow down until you can.
Rate of Perceived Exertion scale
Rate of Perceived Exertion, or RPE, scale is a tech-free way to estimate how much effort you exert during your runs. This is the essence of running by feel.
Running by feel lets you adjust based on how you’re actually feeling, instead of sticking to rigid pace goals. You speed up when things feel easy, then slow down when you get winded.
On a scale from 1 to 10, in which
One to three represents easy activities (no more strenuous than walking),
Four to six is for more moderate activity (the type in which you can maintain a conversation without panting), and
Seven to ten, during which you push your body to the max.
As a rule of thumb, your long runs should be around 5 to 6 on your RPE scale.
To be honest, fueling was an area where I had to learn through trial and error. Before one of my long runs, I loaded up on a giant pasta dinner the night before, thinking I was carb-loading like a pro.
But the next morning, I felt sluggish and heavy—not the energy boost I expected.
Timing and what you eat really make a difference in how your run goes.
Now, I keep it simple. The night before a long run, I’ll have something light but filling, like grilled chicken with sweet potatoes or a bowl of quinoa and veggies.
I avoid heavy sauces or greasy food because that slows me down the next morning. I keep breakfast even lighter—a banana with peanut butter or some toast with almond butter. It’s enough to give me energy without weighing me down.
I also learned the importance of fueling during the run itself. Anything over 90 minutes, and I bring along energy gels or chews.
At first, I thought I didn’t need them, but once I started incorporating them, I noticed a huge difference in my endurance.
I’ll take my first gel around the 45-minute mark and then one every 45 minutes after that, washing them down with water. This strategy keeps me going strong, and I no longer hit that dreaded “wall” in the middle of a long run.
Take it from me: what you eat the night before can totally affect how you feel during your long run. Here are a few meal ideas that provide a good balance of carbs and protein without overloading your digestive system:
Pizza: Keep it simple with a veggie or margarita pizza. Avoid greasy toppings and heavy cheeses.
Couscous: This light grain pairs well with grilled vegetables and lean protein like chicken or tofu.
Salmon: Salmon is rich in protein and omega-3s, making it a great choice for runners. Pair it with sweet potatoes for a healthy dose of carbs.
Grilled Vegetables: Grilled veggies provide essential nutrients without too much fiber, making them a perfect side dish before a long run.
Long Run Variations: Finding What Works Best for You
Long runs are essential, but they don’t have to look the same every time.
Depending on your goals, fitness level, and even mood, there are various ways to approach your long run. Changing things up keeps your runs interesting and allows you to target different aspects of fitness.
Let’s look at a few of the most common long-run variations, each with its unique benefits.
Classic Long Slow run
The long, slow distance (LSD) run is what most people think of when they hear “long run.” It’s a steady, easy-paced run.
LSD runs teach your body to burn fat for fuel, which is especially beneficial for marathon training. By performing these runs by time instead of distance, you’re more likely to avoid fatigue and injuries, and it also gives you flexibility based on how you feel that day. The real goal? Keep it consistent and make sure you’re enjoying the ride.
As a rule, perform these workouts at a conversational pace.
The Negative Split
The negative split is one effective strategy to help you push the pace without overexerting yourself. This involves running the second half of your long run slightly faster than the first.
A form of progression runs, these teach your body to finish strong, which is vital during races. They also help you build speed and endurance at the same time without risking injury from starting too fast. This run can be especially rewarding because you feel yourself getting faster as the run goes on.
To execute it properly, start the first half of your run at a conversational, controlled pace. Once you hit the midpoint, gradually increase your speed and finish the run faster.
For example, if planning a 16-mile run, run the first 8 miles at an easy pace. Then, at the 8-mile mark, gradually pick up the pace for the final 8 miles, aiming to run 10 to 20 seconds faster per mile. Just be sure to choose a pace that’s challenging yet maintainable to the end.
Fartlek Long Runs
If you want to make your long runs more dynamic, add some fartlek intervals. Fartlek means “speed play” in Swedish, and it’s all about mixing up your pace during the run.
I really love this type of training. Fartlek long runs help train different energy systems, improve your speed, and break up the monotony of a steady-paced run. The random nature of the intervals also mimics the unpredictability of race conditions, where you might need to surge to pass someone or speed up for the final stretch.
Here’s how to do them. After warming up, you add short bursts of speed (varying lengths) throughout your run, followed by easy recovery periods.
Fast Finish Long Run
Fast-finish long runs involve running the last few miles of your long run at a faster pace than you started.
This variation is excellent for teaching your body to maintain a strong pace when fatigued.
It helps improve mental toughness and mimics the feeling of pushing through those final miles of a race. However, it’s important to use this method sparingly to avoid overtraining.
Add a fast finish to challenge yourself once you’ve built up enough endurance and feel confident in your long runs. You can aim to hit your marathon pace or even faster for the last 20-30% of the run.
Don’t Diss Recovery
Long runs are tough, and your body will need time to recover. Proper recovery ensures you can continue training hard without risking injury or burnout.
Here are some key strategies for recovering after your long runs:
Hydrate. Rehydrate immediately after your run. Water is essential, but you might also want to include an electrolyte drink if your run was particularly long or done in hot weather. Avoid sugary energy drinks—stick to water or a simple electrolyte solution.
Take a Recovery Day. After a long run, taking at least one recovery day is smart. If you don’t want to take a full day off, opt for light cross-training like cycling, swimming, or yoga. Low-impact activities will help your body recover without adding extra strain.
Stretch and Foam Roll. Stretching after your run can help release any tightness and prevent soreness. Focus on your key running muscles—hamstrings, quads, calves, and hips. Using a foam roller or doing yoga can also help with recovery, keeping your muscles flexible and reducing the risk of injury.
Eat, please. Eating the right post-run meal is crucial. Within 30-60 minutes of finishing your run, have a snack or meal that includes carbohydrates and protein. This will help replenish your glycogen stores and repair muscle tissue.
Here is what a typical running schedule may look like
Monday: Interval run
Tuesday: Rest day or recovery
Wednesday: Fartlek run
Thursday: Hill run
Friday: Easy day
Saturday: Long run
Sunday: Rest
Overall, this is just an example.
You can always come up with your training schedule.
I urge you to do so.
Sample Long Run Training Plan for Different Levels
Building up your long run mileage is essential for improving endurance and strength, but it’s important to do it safely to avoid injury.
Here are sample long run plans for beginner, intermediate, and advanced runners, each designed with gradual progression in mind.
Follow these plans as a guide, and remember: listening to your body always comes first.
Beginner Long Run Plan
This plan is ideal if you’re new to long runs or running consistently. I’d recommend that you stick to the 10% rule—don’t increase your mileage by more than 10% per week. Recovery weeks with lower mileage are essential to let your muscles repair and adapt.
Week 1: 3 miles
Week 2: 4 miles
Week 3: 5 miles
Week 4: 3 miles (recovery week)
Week 5: 6 miles
Week 6: 4 miles (recovery)
Week 7: 7 miles
Week 8: 5 miles (recovery)
Intermediate Long Run Plan
Goal: Build a strong endurance base for half marathon or marathon training, with a steady increase in mileage.
Once you’re past the beginner’s stage, it’s time to build a strong endurance base for half marathon or marathon training, with a steady increase in mileage. I’d urge you to pay attention to how you feel after each long run. Taking a recovery week every 2–3 weeks with lower mileage can prevent burnout and reduce your risk of injury.
Week 1: 5 miles
Week 2: 6 miles
Week 3: 7 miles
Week 4: 5 miles (recovery week)
Week 5: 8 miles
Week 6: 6 miles (recovery)
Week 7: 9 miles
Week 8: 7 miles (recovery)
Week 9: 10 miles
Week 10: 7 miles (recovery)
Advanced Long Run Plan
If you’re preparing for a marathon or an ultramarathon, then you should keep on pushing the distance. For advanced runners, pay extra attention to recovery and cross-training. Long distances require increased rest and active recovery. Consider incorporating foam rolling, stretching, and lower-impact activities like swimming or cycling on non-running days to aid recovery.
Week 1: 8 miles
Week 2: 10 miles
Week 3: 12 miles
Week 4: 8 miles (recovery week)
Week 5: 14 miles
Week 6: 10 miles (recovery)
Week 7: 16 miles
Week 8: 12 miles (recovery)
Week 9: 18 miles
Week 10: 14 miles (recovery)
Week 11: 20 miles
Week 12: 15 miles (recovery)
How Do You Prepare for a Successful Long Run?
Do you have a special pre-run meal?
A playlist that keeps you motivated?
Or maybe a recovery tip that’s made all the difference?
Jump into the comments below and share your best tips and personal experiences with your fellow runners.
Let’s keep each other motivated and ready to tackle those miles!
Looking for the best advice on how to make running fun? Then you’re in the right place.
Here’s the truth.
“Running is boring.”
“Ugh, I have to go running after work!”.
“I really don’t want to go running today.”
“I should take a day off, but I’ll go run anyway.”
If these thoughts have ever crossed your mind, then you’re not alone.
Running is hard, and at times, quitting might feel like an option—maybe the only option.
But you know what, quitting is not the way to go if you’re serious about reaching your running goals.
One thing you can do to make sure you stick with your running routine, despite the negative thoughts, is to make your training more pleasurable.
Easier said than done, of course.
Would you like to learn a few tricks that can help you more running more fun?
Then you have come to the right place.
How To Make Running Fun – The 30 Tricks
Here are 30 measures you can take to make running more pleasurable.
Apply them to your training program and you’ll be able to add some extra enthusiasm back into your running routine.
Make Running Fun – 1. Get The Right Gear
Want to make running more fun (or just less painful)?
Get the right gear as it’s key for helping you avoid pain and injury.
For instance, ill-fitting running shoes can lead to blisters, black toenails, and serious overuse injuries.
Clothing also matters.
Essential items include breathable and waterproof shirts, pocketed leggings as well as clothing for different weathers.
To get the best (and proper) deal, I highly recommend going to a specialist running store, instead of a high street sports shop.
In most of these specialty stores, you can find expert staff (who are runners themselves) that can give you personalized gait analysis and set you off with the right gear.
Make Running Fun – 2. Slow Down
Many beginner runners start off at a sprint, but quickly flame out.
That’s the classic rookie mistake and the reason so many fall out of love with running.
So, how do you start the right way?
What I’d recommend you do is to alternate easy jogging and walking—say a minute of each.
That’s what’s known as the walk/run method, and it’s the best way to get fit without getting hurt.
As your training progresses, adjust your intervals.
Increase the time spent jogging while taking less and less time for recovery until you’re running for 30 to 45 minutes a session without panting for air.
Even then, don’t be hard on yourself.
Make it a rule stick to a conversational pace.
You should be able to hold a conversation with a training buddy without gasping for air.
Before you start running or decide to take your running to the next level, you’ve to have an idea about what you want to achieve.
Do you want to lose weight?
Are you looking to improve your 5K timing?
Do you want to be a role model for your kids?
You have to know your goals then set the right ones.
By doing so, you give yourself something to work toward— even when that inner mind chatter suggests otherwise.
Just know that running goals don’t have to be that complicated.
In fact, they can be as simple as running three times per week or losing 15 pounds.
Once you want to take your training to the next level, make your goals more specific, like running a sub-30-minute 5K or completing a marathon race distance in less than four hours.
Make Running Fun – 4. Reward Yourself For The Tiniest Progress
Studies show that self-rewarding helps improve motivation—running is no exception.
In fact, regardless of the habit you’re trying to build, getting your brain to link the pleasure of the reward with the activity makes it more likely for you to succeed.
That’s a good thing if you ask me.
What’s more?
Your achievement DO NOT have to be big to call for celebration.
In fact, rejoice in everything—even the tiniest progress.
Some of the best rewards include:
Taking a long nap,
Binge-watching your favorite show,
Buying a new running outfit,
Getting new shoes,
Having dinner out with a friend,
Spending the evening at the movies.
Make Running Fun – 5. Race
Running to get in shape is one thing.
Training for a race is an entirely different experience.
In fact, the first time I trained for a race was a big turning point for me. That’s when I felt like a real runner for the first time in my life.
Just don’t sit around, waiting for the perfect race.
Instead, go and register for that race—any practical race— in advance.
Luckily, there are plenty of other races to choose from: mud runs, obstacle races, trail races, or even go the extra mile—literally—with ultra distances, ranging from 50K to a 100-miler or more.
This might sound like the type of advice you’ll usually hear in new age circles, but it’s not all bogus.
The stuff works.
I mean, just think about it for a moment.
All there is the NOW.
No past.
No future.
Only the eternal moment of the NOW.
Here’s how to practice:
First of all, get into the right mindset: clear your mind, breathe deep, stand tall, relax your body, and set your intention on staying in the moment.
Next, focus on what you’re doing and your surrounding.
Bring your attention to your gross motor movements, the temperature, the wind, the elements, and go through every one of your senses: smells, sounds, everything.
Make Running Fun – 10. Give it Time
Making running more fun doesn’t happen overnight.
It actually takes time, and trying to rush things out is never the path to a healthy and happy relationship.
It’s a long-term commitment (with lots of ups and downs just like a real relationship).
Time will tell in the end.
If your current running routine is not working out according to your expectations, then give it time.
Try out different things, change up your routine, reevaluate your goals, ask for help, and get the support you need.
You can find tons of fun, cheap (often free) running apps you can start using right away to make your runs more fun.
These apps not only track your runs, but also inspire you with music, provide valuable coaching, keep you safe, and so on.
Here are some of my favorites:
Couch to 5K. One of the most popular apps in the running world. The C2K app is ideal if you’re looking to go from zero to a true runner. The app guides you through three 30-minute sessions per week to get ready for a 5K race within two months.
Zombies, Run! This app turns your running sessions into a game that takes place in the middle of the aftermath of an apocalyptic zombie world. The app provides a series of stories and missions for you to listen to and complete as you run.
Rock My Run. For music lovers, this app is a must. As the name implies, RockMyRun is an app that provides the best workout music so you can maintain your energy and keep up a rockin’ pace while running.
This is one of my favorites. Runtastic has a more detailed approach to tracking and will record duration, elevation gain, distance, speed, calories burned, and more. It’s ideal if you’re a running nerd like me.
Make Running Fun – 12. Run at Night
Yes, you heard that right.
Maybe this is something you have never done, and not considering to do anytime soon.
Of course, be careful with —especially if you fear for your safety.
To err on the side of caution, run in safe and well-lit areas while wearing reflective gear (even a headlamp if you had to).
You should also consider bringing a pepper spray or partnering up with a buddy or group for extra safety.
In fact, training with a partner is ONE of the best ways to get you committed to your training program.
With the right training partner, you can explore new running routes, try out new running workouts, and gab about the latest episode of The Walking Dead.
don’t be shy and do approach a lot of runners, and keep in mind that if you don’t ask, the answer will always be no.
Ask around.
Join a running club.
Befriend other runners.
Use online running communitiesto match yourself up with a suitable running buddy.
Make Running Fun – 15. Watch TV on the Treadmill
Feeling bored on the treadmill?
Try this.
Watching television helps make treadmill runs more fun.
I tend to prefer humor shows for short runs and drama or police shows for longer runs.
I usually pick different songs for different purposes: a high-energy playlist for faster-paced and interval workouts and a relaxed playlist for my recovery and long runs.
Science also agrees.
According to research out of the Brunel University in London, subjects who listened to music while exercising were able to run farther, swim faster, and bike longer than usual.
To get the most out of music, look for songs with the right tempo and groove.
I recommend playlists organized by BPM (beats per minute).
Apps like Tempo Run and RockMyRun are fantastic for helping you do that.
Make Running Fun – 17. Try a Podcast
Not a fan of music?
Try a podcast.
You can find plenty of running-related podcasts on the web by just doing a simple Google Search.
Also, feel free to listen to other types of podcasts covering a broad range of topics.
My favorite is the 4-Hour workweek blogger Tim Ferris.
He talks about all things fitness, health, adventure, finance, startup, business and everything in between.
Fartlek is a Swedish training term that means “speed play,” and it’s all about performing sprints while following no specific structure
Here’s how to do them?
After a proper warm-up, sight an object in the distance, whether it’s pole, a car, a cat, a person, or the end of the block then sprint to it as fast as you can.
Once you reach it, slow down, recover and sight the next object.
Keep doing it until you can’t do no more.
Make Running Fun – 19. Add Bodyweight Exercises to Your Run
This is not only a fun way to change up your runs, but it can also help you build both strength and stamina.
Add bodyweight exercises to your run by performing do-anywhere moves, such as push-ups, squats, pulse lunges every 5 minutes you spend running.
You can also do some jump roping for a few minutes.
This is like adding a CrossFit elements to your runs.
Make Running Fun – 20. Try Hill Reps
Hill training is a crucial part of any running program—whether you are a recreational runner or an elite athlete.
It builds power and strength like nothing else.
Here is how to proceed:
Locate a long hill that should take you at least five minutes to run up.
Then after a 10-minute dynamic warm-up, run up the hill at a sustainable pace, turn around and recover on the way back down.
Repeat the cycle three to five times (or until you can do no more).
But, research shows that faking a smile tricks the brain into releasing the good-feel chemicals, such as endorphins, and serotonin, associated with states of happiness and euphoria.
Not only that, research shows that smiling decreases recovery time from stress and lowers heart rate.
Here’s how to put it into practice.
Build the habit of greeting every person you pass with a heartfelt nod, a good morning, or a big smile.
Make Running Fun – 22. Do a Ladder Workout
This is another variation of the traditional interval workout.
A ladder workout is a well-known form of speed work interval workout in which you climb, down, or both in speed and distance as the workout progresses.
As a rule, run each interval a bit faster than the preceding one, then jog for 100 to 200 meters for recovery between each interval.
Here is how to proceed:
After a 10-minute dynamic warm-up, run 100m, rest, run 300m, rest, run 400m, rest, run 500m, rest, and so on until you can do no more.
Make Running Fun – 23. Run to Your Favorite Restaurant
Although I don’t usually recommend rewarding your hard effort by indulging in an unhealthy meal, this time, I’m making an exception.
To do this, pick a food or snack spot you’ve been dying to try, plan the running route, then run all the way there.
Or you can also prepare in advance (or order) a huge meal to feast on when you return home from your run.
Whatever you like the most go for it.
Try to avoid junk food, opt for healthier or homemade food.
My favorite: Indian food.
Make Running Fun – 24. Try Motion Meditation
If you want to sense what it’s like to run with the mind and body in union, try meditating while logging the miles.
By doing this, you’ll be taking transcendental strides toward achieving a more focused and calm mind while running.
In fact, I do believe that the time you spend running is perfect for meditating because of the repetitive nature of the sport.
If you don’t know how to do this, then this post on Zen Running from Leo at the Zen Habits Blog.
You can also repeat affirmative words or mantra during your run.
Sometimes you just need to shut the world out and tune in with yourself.
Make Running Fun – 25. Try Trail Running
Trail running is an integral part of any training program.
locate a nearby trail—preferably ones that cross waterways, mud, or rivers—and just get in there and run.
You can also sign up for any mud run or obstacle race course.
For more on trail running, check my full guide here.
Make Running Fun – 26. Try a New Running Form
Two of the most well-known techniques are the Chi Running and Pose Method alternative running forms.
I have personally tried Chi Running, and it’s quite good—especially the keep yourself tall with a slight lean forward technique.
Maybe it’s time you try it out and see for yourself.
Make Running Fun – 27. Try a Running Breathing Ratio
Having trouble breathing properly while running?
Try synchronizing your breaths with your foot strikes, in what’s known as rhythmic breathing.
In theory, breathing this way not only helps you stay more focused (and in the present) but may also prevent injury.
That’s a good thing if you ask me.
Of course, the exact breathing ratio will depend, mostly, on your running intensity and fitness level, but for a beginner, I’d recommend a 2:3 breathing ratio pattern.
This involves running for three steps on the inhale, then out for two steps. In for three steps, out for two steps…
I think you get the big picture here.
Make Running Fun – 28. Do a Negative Split
Instead of keeping the same level of intensity/speed throughout your run, perform the first portion of the workout 10 to 15 seconds per mile slower than your average 5K pace.
Then, once you reach the halfway mark, speed it up, and run the rest of the distance 10 to 15 seconds faster than your average 5K pace.
For the last few hundred yards, go as fast as you can without fainting.
Make Running Fun – 29. Join a Running Club
If running with just one partner didn’t do the trick, then join a running club.
These clubs are freaking everywhere, and chances you are already living near one right now.
Most of these clubs also cost a few bucks a year and might organize a free event every now and then.
The competitive sprite of a running group can encourage you to push a little bit further and harder than you’d do when you go solo.
How To Make Running Fun – The Conclusion
There you have it Making your runs more fun is just as simple as taking a few of the above measures The rest is just details
Please feel free to leave your comments and questions in the section below
Ready to ditch the city streets and venture into the wild world of trail running? You’re in the right spot!
If you’ve been pondering the idea of hitting the trails but aren’t quite sure where to begin, don’t fret. Many new runners face the same dilemma. The world of trail running offers a refreshing escape from the concrete jungle, but those first steps can be intimidating.
But hey, there’s no need to worry any longer! In this article, we’re about to embark on a journey—a complete guide to trail running that’ll turn you from a city slicker to a trail-blazing pro. By the time you finish reading, you’ll have all the knowledge you need to:
Start trail running with confidence
Discover fantastic trails near you
Stay safe and sound during your trail adventures
Pick the perfect trail running gear
Excited? Good! So, let’s lace up those shoes, embrace the great outdoors, and dive into the exciting world of trail running.
Trail Running Explained
So, what’s trail running all about?
In layman’s terms, trail running involves running on anything that is unpaved and/or natural, mostly taking place on softer, more cushioned surfaces like dirt paths and grass.
In general, a good trail surface should:
(1) Offer natural obstacles (think roots and rocks),
(2) Be unpaved (preferably natural),
(3) Provide great scenery (away from the hustle and bustle of the city) and
(4) Involve elevation gain (lots of ascents and descents).
The Benefits of Trail Running
Let’s uncover the treasure trove of benefits that await you in the world of trail running. It’s not just a run; it’s a journey filled with advantages you won’t want to miss out on.
Less Risk of injury. Trail running is your body’s best friend. Why? Because it’s a kinder, gentler alternative to the relentless pounding of pavement. The surfaces beneath your feet are forgiving, like a plush carpet for your muscles and joints.
More challenge. Trail running serves up a smorgasbord of obstacles. You’ll conquer steep hills that leave your lungs gasping for air, navigate technical terrain that demands quick thinking and nimble footwork, and power through mud, rocks, and roots.
Burns more calories. Research shows that trail running can torch around 10 percent more calories than road running. Sure, 10 percent might not sound like a lot, but it adds up over time. So, if you’re looking to shed those extra pounds while enjoying nature’s beauty, trail running is key.
Improves balance and coordination. As you navigate the unpredictable terrain, your body engages those smaller, intrinsic “helper” muscles, especially in the hips and core. These muscles work in harmony to keep you upright, helping you develop a rock-solid foundation and agility.
Gets you into nature. The off-beaten path whisks you away from the hustle and bustle of city life, immersing you in the tranquility of the wilderness. Picture yourself running alongside glistening streams, weaving through ancient forests, and breathing in the pure, untamed air.
What’s not to like!
The Bad News
Now, before you dive headfirst into the thrilling world of trail running, let’s address the elephant on the trail: the challenges. Here a few:
The Rugged Terrain: Mother Nature doesn’t always lay out a red carpet for trail runners. You’ll encounter steep ascents and descents that feel like scaling a mini-mountain, jagged terrains that test your footing, and sneaky spots in the sand that can throw off your balance. But guess what? These challenges are what makes trail running an epic adventure.
Nature’s Little Surprises: Picture this: branches seemingly conspiring to trip you up, low-hanging trees that demand you to duck and dive, and rocks and roots that play hide-and-seek with your feet. It’s a wilderness out there, and these surprises are all part of the game.
Finding the perfect trail is like discovering a hidden gem, and it can make or break your trail running experience.
Here are a few tips on how to locate the best trails around you.
Urban Trails Exist:
Living in a bustling urban area doesn’t mean you’re miles away from trails. You’d be surprised at how many hidden pockets of nature you can find. Look for local reserves, parks, or even the network of gravel roads and dirt trails that many towns and cities offer. These can be your starting point for off-road running adventures.
Connect with the Community:
Joining local running clubs or visiting running stores is like unlocking a treasure trove of trail knowledge. These seasoned runners can point you in the right direction and even introduce you to fellow trail enthusiasts. It’s a win-win!
Tech-Savvy Solutions:
In this digital age, technology can be your trusty sidekick. Consider using apps like Suunto Heat Maps to discover new trails, or simply rely on Google and Google Earth to scout potential routes. The internet is teeming with resources like Trail Run Project, where you can find valuable trail information and even connect with the trail-running community.
Know Your Terrain:
Before you lace up those trail shoes, do some research on your chosen trail. Understand its unique characteristics, from potential obstacles and hazards to convenient pit stops.
And don’t forget to check for any wildlife encounters you might expect—knowledge is your best friend when it comes to staying safe.
Get the Right Trail Running Shoes
Ah, the age-old debate: road shoes vs. trail shoes. Let’s dive into this footwear conundrum, shall we?
Road Shoes vs. Trail Shoes:
You might wonder if your trusty road shoes can handle the trails. Well, for short trail runs, they can do the job, but hear us out. Regular trail running will eventually call for a pair of dedicated trail shoes. Why, you ask? Let’s break it down:
Protect Those Feet:
Trail shoes are your armor against all sorts of foot-related troubles. From the ever-dreaded stubbed toes to bruised soles and slippery falls, they’ve got you covered. Plus, with those gnarly terrains and uneven surfaces, a sprained ankle might be lurking.
Lower to the Ground:
Here’s a nifty trick that trail shoes bring to the table—they tend to be lower profile, meaning they sit closer to the ground. Why is this important, you wonder? Well, it significantly reduces your risk of those pesky ankle twists and sprains. No one wants to hobble home after a run, right?
Traction Galore:
Ever found yourself sliding around on muddy trails like Bambi on ice? Trail shoes come equipped with rugged treads that offer more grip than a superhero on a mission. Slippery slopes and muddy paths won’t stand a chance.
Get the Right Trail Running Gear
Now, let’s talk gear because hitting the trails isn’t just about the shoes; it’s about being well-prepared for whatever Mother Nature throws your way.
So, gear up, trailblazers!
Trail-Worthy Threads:
Your regular running gear won’t cut it here. Opt for technical clothing made from synthetic, moisture-wicking fabric. It’s like your second skin, keeping you dry and comfortable through mud, rain, or sweat
Battle the Bugs:
Depending on where and when you run, insects might decide you’re their new favorite snack. Arm yourself with insect repellent—your shield against pesky bites and unwelcome tick guests.
Gaiters: The Unsung Heroes:
These might look like oversized socks, but they’re your secret weapon against nature’s little surprises. Gaiters guard your feet and shoes against the elements—think dirt, debris, and pebbles. They’re like a forcefield for your feet.
Shine a Light:
Planning a dawn or dusk adventure? A headlamp or flashlight is your trusty sidekick. Navigating the trails in the dark becomes a breeze, and you’ll avoid those accidental encounters with tree branches. Ouch!
Alright, let’s get real about your first trail runs. Remember that feeling when you first started running? Well, you might just experience it all over again, and yes, it might not be all sunshine and rainbows.
Even if you’re a seasoned road runner, brace yourself for a reality check: trail running can slow you down. In fact, according to Trail Running magazine, expect to be 10 to 20 percent slower on those winding trails compared to your flat-road pace.
Here’s a little math for you: if you usually conquer a 5-mile road run in a cool 50 minutes, that same distance on the trails might stretch into more than an hour. Yep, it’s a whole different ballgame out there.
However, don’t fret about your pace. Instead, focus on finding your trail running groove. Start with about 60 to 70 percent of your usual effort. Take your time, soak in the surroundings, and, most importantly, keep an eagle eye out for those sneaky obstacles Mother Nature throws your way.
Hydration is always important when you’re running, but it becomes much more crucial during your trail adventures, especially when you find yourself deep in the wilderness, far from the familiar sights of urban life.
Here’s the golden rule: aim to drink at least 15 to 20 ounces of liquid for every hour you’re out there pounding the trails. But hey, if you feel like your body’s thirsting for more, don’t hold back. Listen to what it’s telling you, and gulp down that refreshing H2O.
Now, it’s not just about chugging water; you’ve got to keep those electrolytes in check. Electrolytes are key for optimal performance – calcium, magnesium, potassium, sodium – they’re the ones responsible for muscle function, water retention, and even blood pH levels.
To keep the hydration game strong, think about investing in a trusty hydration belt or pack. Sure, some folks might opt for the handheld water bottle, but let’s be honest, it can be a bit distracting – not to mention it might throw off your trail-running groove.
Trail Running Safety
Like any other outdoor sport, trail running has its dangers, and if you plan to spend any length of time on remote trails, it’s key to know how to stay safe.
To stay safe on the trails, do the following:
Say something. Tell someone—a family member, a friend, a neighbor, you name it—where you’re running and let them know when they should expect to hear back from you. Here’s the full guide to safe running.
Cell phones & maps. Bring your cell phone, and learn how to use a map and a compass —in the event you get lost. Of course, most phones today are equipped with a GPS system, but you should keep in mind there may be no signal outside city limits.
Be identifiable. Bring with you your ID and a list of emergency contacts—in the off chance something bad happens to you, God forbid.
Run distraction-free. Leave your headphones at home so you can keep your ears on your surroundings. Remember to enjoy the pristine sights and sounds of the natural world—without letting them distract you from the task at hand.
Stay on the mark. Keep your runs on marked trails as often as possible, and don’t be afraid of running right through a stream—getting your feet wet is part and parcel of the trail running experience.
Run with others. There is safety in numbers, to do your best to schedule your trail runs with a training buddy or a running group.
Beware of animals. Familiarize yourself with the type of wildlife in your area, and know what to do when you come face to face with a bear, a mountain lion, a snake, or any other dangerous animal.
Protect yourself. You can always bring with you pepper spray if you are running alone and safety is an issue.
Use a Safety app. Download and use safety apps for your phones, such as Road ID and bSafe.
Bring energy. For long trail runs, make sure to bring with you water and some food and fuel.
Be visible. Put on a headlamp or flashlight if you are planning to run when it’s dark.
Keeps your eyes open. Be mindful of your surroundings. Use common sense. Listen to your gut, and never ignore those ancient gut feelings.
Practice Good Trail Running Etiquette
Trails have their own unspoken code, and if you want to keep the outdoors safe and friendly, it’s time to embrace it. Here are some pearls of wisdom to make you the trail etiquette champ:
Mind Your Manners: Always be aware of fellow trail users. Nobody likes surprises, so if you’re coming up from behind, give a friendly heads-up with a hearty “Passing on your right (or left),” especially if you’re about to zoom past them. It avoids startling them and keeps everyone on the same page. And on those narrow single tracks, be ready to yield if needed.
Maintain Your Space: If you’re part of a running pack, remember the ten-foot rule – keep a healthy distance from each other. This not only ensures you get a better view of the terrain ahead but also prevents any accidental stumbles or tumbles.
Friendly Vibes Only: Embrace your inner trail ambassador. Be the hiker, runner, or walker who smiles, nods, and shares a few friendly words. It’s amazing how a simple “hello” can create a sense of camaraderie on those winding trails.
Spread the Love: Remember, it’s not just about following the rules; it’s about contributing to the thriving trail community. Whether it’s a smile, a nod, or a few encouraging words, spread positivity and make the trail a welcoming place for all.
It’s the ideal opportunity to shed winter’s layers and hit the outdoors.
But when the temperature rises, running becomes a huge physical undertaking, and intense running can be quite dangerous.
In fact, run too long in the heat leads to heatstroke—that excruciating fatigue that makes you feel like you’re about to explode from the heat.
While running in the heat is often safe for most runners, taking a few preventative steps will help you stay safe and prevent complications associated with the heat.
This hot season, do your part in avoiding heat stroke when running by following the tips below.
But first things first, what is heat stroke and why it occurs?
Heat Stroke in Runners Explained
Heatstroke, the most dangerous form of heat-induced illness, occurs when the body’s heat-regulating system is compromised by excessive heat.
During the condition, body temperatures increase above its normal range, which is a degree or two of 98.6° F or 37° C.
Signs include nausea, confusion, seizures, disorientation, and often a loss of consciousness or coma.
Treating Heat Stroke When Running
On the onset of any symptoms, do the following immediately:
Out Of The Sun
If you suffer from any heat-related illness symptoms, it’s key to immediately get out of the sun and rest, preferably in an air-conditioned room.
If you can’t get indoor, try to find the nearest cool place or at least shade.
Elevate
Lie down and raise your legs to a level above your chest to get the blood flowing.
No Clothing
Remove any tight or extra clothing and equipment.
Drink
Drink plenty of fluids, such as water or sports drink to replace lost liquids and salt.
Don’t guzzle, though, but take sips.
Apply Cold
Bring your core body temperature down by applying cool towels to your skin, taking a cool bath, spraying yourself with a garden hose, or placing ice packs or wet towels on your neck, head, armpits, and groin.
Seek Medical Help
If these measures fail to improve your symptoms within 10 to 20 minutes, seek medical help.
Left untreated, heatstroke can cause organ failure, brain damage, and even death.
If you don’t cool down your body, heatstroke can lead to organ failure, serious injury, or even death.
How To Prevent Heat Stroke When Running
When it comes to managing and dealing with heat-related issues in runners, prevention is the best course of action.
After all, prevention is better than cure.
Here are the measures you need to protect yourself from heatstroke when running in the heat.
When the mercury rises, you need workout clothes that can keep you fresh, dry, and comfortable.
Go for high-performance fabrics that will wick the moisture and sweat away from your body.
High-performance fabrics have tiny channels that wick moisture away from your skin to the outer layer of the clothing, where it can evaporate faster.
Some of the best fabrics include Drymax, Coloma, Smartwool, polypropylene, and other high-performance athletic fibers.
What’s more?
Avoid tight clothing as it restricts the heat removal process as well as dark colors as they absorb the sun’s heat and light.
Protect Your Head
A running hat can help protect your face from the sun’s UV rays, as well protect your eyes from UV rays (again) impact that may lead to cataract and other eye problems after years of exposure.
In order to prevent exertional heat stroke, it’s key to gradually acclimate yourself to running in hot weather.
It takes roughly two weeks for your body to adapt to the heat.
This is what’s known as heat acclimatization, and it consists of a series of physical adaptations that help your body better manage heat stress, cooling itself more efficiently in the process.
During that period, your working heart rate decreases, your core body temperatures lower, and sweat rate increases.
Instead of pushing the pace, scale down your running distance or intensity for the first few weeks.
Why do some long-time runners look old? If you’re looking for an answer, then you’ve come to the right place.
You’ve probably heard the rumors that running can make you look old or even cause wrinkles. But is there any truth to it?
The answer might surprise you.
Running is an intense activity that puts a lot of strain on your body, and it’s natural to wonder if it could also be taking a toll on your face.
In this post, we’ll dive into the science behind runners’ face and separate fact from fiction.
You’ll discover that the idea of a runners’ face is nothing more than a myth and learn some tips to protect your skin while running.
So, whether you’re a seasoned runner or just getting started, keep reading to find out the truth about runners’ face.
The Truth Behind Runners Face
The mysterious “Runner’s Face” phenomenon is a fascinating yet controversial topic that has captured the attention of many runners and non-runners alike.
This alleged premature-aging phenomenon supposedly affects runners in their 30s and beyond, leaving them with a less-than-youthful appearance. But let’s delve into the depths of science and statistics to uncover the truth behind this enigma.
Some believe that the repetitive up-and-down motion of running causes the skin to lose its elasticity, resulting in sagging cheeks and facial structures. However, before we jump to conclusions, let’s examine the evidence at hand.
Contrary to popular belief, the theory of bouncing faces is nothing more than an urban legend. There is a distinct lack of solid scientific proof to support this claim. Instead, much of the so-called evidence stems from anecdotal accounts or dubious “sponsored articles” by beauty clinics attempting to prey on the insecurities of potential customers. So, when it comes to putting fillers in your face, you can confidently say, “No, thank you!”
But here’s the twist: While the bouncing face theory may not hold water, there are genuine reasons why some endurance athletes may appear older than their actual age. These factors have nothing to do with the repetitive motion experienced during training. It’s time to separate fact from fiction and uncover the true culprits.
Let’s get to the truth.
Why Do Runners Look Old – The Free Radical Theory
Research suggests that running and other forms of cardio training can cause free-radical stress that may damage collagen and elastin, the skin’s most vital supportive fibers. When you exercise, your body develops free radicals from training stresses, which is a natural response from the process of recovering and patching up the muscles. The problem is, depending on the length, type, nutrition, and recovery time, the excess of free radicals can accumulate and damage the cells, which we usually associate with aging.
Is It Hopeless?
Don’t throw your running shoes into the trash just yet. A study published in Free Radical Biology and Medicine reported that only extremely intense training results in cell damage.
So, what qualifies as extremely intense?
Any training for 90 minutes or longer at 70 to 80 percent of maximum heart rate, according to research.
Maybe this is the reason why you’re more likely to notice some of these effects on serious endurance runners who log a lot of miles every week. Mild intensity is defined as training at 50 to 60 percent of the maximum heart rate three to five times a week.
In other words, if you’re a recreational runner performing most of your runs outside of the intense category, then you shouldn’t worry about scaling back your running to protect your precious face.
It’s important to note that regular exercise, especially running, is one of the major triggers for healthy skin. Exercising regularly can increase circulation, improve bone density, and upgrade your immune system, which may grant your skin a more youthful and lively appearance. Plus, exercise is also one of the best anti-aging measures you can take for your lungs, heart, brain, productivity, and brainpower.
Running outside can be an invigorating and rewarding experience, but it can also put your skin at risk. Exposure to the sun can do a number on your skin and leave you looking older than your years.
Did you know that every minute spent under the sun counts as one exposure? So, if you’re going on a 2-hour run, you’re racking up around 120 exposures! The sun’s UV light can damage your skin’s layers and cause age spots, uneven pigmentation, and even skin cancer. According to research, 80 percent of the signs of aging are attributed to sun damage.
Air Pollution
It’s not just the sun you need to worry about. Air pollution can also contribute to the formation of a less-than-radiant complexion. In fact, a study in the Journal of Investigative Dermatology found that exposure to air pollution can drastically increase the signs of skin aging. If you’re curious about the impact of pollution in your area, you can check out Dermalogica’s Skin Pollution Index. The higher the number, the greater the impact on your skin.
For more on the impact of running and the elements on your face, check out the following sources:
Here are a few tips to help you protect your face while exploring the outdoors.
Use Sunscreen
Are you tired of constantly battling sunburn and uneven skin tone after a long run outdoors? Look no further than sunscreen, the ultimate weapon against the damaging effects of the sun’s harmful ultraviolet rays. And no, sunscreen isn’t just for women – it’s for anyone who wants to keep their skin looking young and healthy, regardless of gender.
But not all sunscreens are created equal. To get the most protection possible, choose a broad-spectrum sunscreen with at least 30 SPF, which blocks both UVA and UVB rays. And don’t forget to apply sunscreen to your lips – after all, they need protection too.
If you’re a long-distance runner, opt for a spray sunscreen for easy reapplication during your run. But don’t forget to apply your sunscreen at least 15 to 20 minutes before your run to allow your skin to absorb it fully.
And here’s a pro tip: sunscreen typically starts to lose effectiveness after about two hours, or even sooner if you’re sweating heavily. So be sure to reapply frequently, especially during long runs.
If you have sensitive or acne-prone skin, opt for a sunscreen with SPF 50 and no higher. While higher SPF may seem like a good idea, it can actually lead to a greater risk of clogged pores and breakouts.
But sunscreen isn’t the only defense against outdoor elements. Air pollution can also wreak havoc on your skin, leading to uneven pigmentation, age spots, and even skin cancer. To find out the impact of pollution in your area, check Dermalogica’s Skin Pollution Index.
Wear A Hat And Sunglasses
Let’s shed some light on the essential accessory that should be a staple in every runner’s wardrobe—the mighty hat or sun visor. This multitasking marvel not only shields your face from the scorching sun but also comes to the rescue when the sweat starts pouring. Say goodbye to pesky droplets interrupting your flow! A hat or sun visor soaks up that perspiration, leaving you with a cool and comfortable running experience.
Now, let’s talk about the windows to your soul—your eyes. Did you know that UV rays bouncing off the pavement or sand can wreak havoc on your ocular health? Don’t fret! We’ve got your back with a simple yet powerful solution—sunglasses! These stylish accessories are not just a fashion statement; they are a vital line of defense against the harmful effects of UV radiation. By donning a pair of sunglasses with UV/UVB protection, you shield your eyes from potential threats like pterygium, ocular melanoma, and cataracts. Now, that’s a sight for sore eyes!
But hold on, before you rush to grab any pair of shades, let’s dive into the science behind UV protection. Opt for sunglasses that offer reliable UV filters to safeguard your vision. Steer clear of those trendy but ineffective eyewear options that lack the necessary protective coatings. Remember, the more light that penetrates your pupils, the greater the risk to your eyes. So, be a savvy runner and choose sunglasses that prioritize your eye health without compromising on style.
Don’t Run Shirtless
While going shirtless may seem like a way to beat the heat, it actually exposes your skin to more sun, leaving it vulnerable to potential damage. What’s more, running shirtless can trap sweat against your skin, keeping you warmer than you’d like. But fear not, for there’s a simple solution that will revolutionize your running experience.
Enter the world of technical, high-performance shirts—the superheroes of moisture-wicking magic. By opting for a quality wicking shirt, you bid farewell to sticky sweat and embrace a drier, more comfortable run. These shirts work their magic by efficiently pulling sweat away from your skin, allowing it to evaporate and keep you cool. But not all shirts are created equal, so choose wisely!
When selecting your ideal running shirt, seek out breathable, lightweight fabrics that allow your body to breathe and regulate its temperature. Look for clothing designed with the Ultraviolet Protection Factor (UPF), a measure of how effectively the fabric blocks harmful UV radiation. The higher the UPF rating, the greater the protection for your skin. For example, a shirt with a UPF of 50 will only allow approximately 1/50th of the sun’s UV radiation to reach your precious skin. Now that’s impressive!
If you prefer running in sleeveless shirts or tank tops, worry not. You can still keep your arms protected by investing in sun-protective sleeves. These nifty accessories offer an extra layer of defense against the sun’s rays while allowing you to enjoy the freedom of your preferred running attire.
Now, let’s talk about fabrics to avoid—namely, cotton. While cotton may feel soft and cozy, it falls short in the sun protection department. Cotton fabrics typically have a UPF factor of approximately 5-7, meaning they allow a significant amount of radiation to reach your skin. So, bid adieu to cotton and embrace the world of performance fabrics engineered to keep you safe and comfortable.
Eat Lots of Antioxidants
Imagine this: a plate bursting with vibrant colors, brimming with the power to protect your skin. Say hello to the superheroes of nutrition—the antioxidant-rich foods that can thwart potential damage caused by those pesky free radicals. Let’s dive into the delectable options that can revolutionize your skincare game.
First up, we have the tropical delights of kiwi and pineapple, packing a punch of antioxidants to fortify your skin’s defense. These exotic fruits are not only a feast for the senses but also a feast for your skin’s vitality. Next, we venture into the realm of berries—the small but mighty warriors against free radicals. Blueberries, strawberries, raspberries, and blackberries offer an abundance of antioxidants that can help keep your skin radiant and youthful.
But wait, the citrusy wonders of fruits like oranges, lemons, and grapefruits are also on the menu. Rich in vitamin C, these zesty treats not only give your immune system a boost but also work wonders for your skin’s health. The secret lies in their antioxidant properties, shielding your skin from the harmful effects of oxidative stress.
Vegetables take the stage as well, with broccoli leading the charge. This cruciferous powerhouse is not only packed with essential nutrients but also serves as a source of skin-loving antioxidants. Green and red peppers join the party, adding a vibrant touch to your plate while bolstering your skin’s defenses.
But let’s not forget the skin-boosting wonders of carotenoids—the antioxidants that lend a vibrant hue to fruits and vegetables. Tomatoes, sweet potatoes, carrots, pumpkins, papaya, and mango are just a few examples of the skin-loving treasures that nature provides. By indulging in these colorful delights, you give your skin a powerful ally in the fight against free radicals.
If you’re looking for an extra boost, turn to skin supplements that contain vitamins A and E. These trusty allies work hand in hand to nourish your skin from the inside out, providing added support in your quest for youthful radiance.
Runners Face – The Conclusion
I hate to disappoint you, but there isn’t such a thing as runners face.
The up-and-down movement is nothing to worry about, and it’s definitely not going to age your skin faster.
But that doesn’t mean that you shouldn’t protect your face when running outdoors.
By taking the above steps, you can drastically slow down the aging of your skin.
Are you ready to lace up your running shoes and embark on a thrilling journey towards becoming a runner?
Then you’ve come to the perfect place.
As someone who has been pounding the pavement for over a decade and has guided countless beginners to running success, I’m here to equip you with everything you need to know to kickstart your running adventure.
In this comprehensive guide, I’ll unveil the secrets to becoming a confident and injury-free runner. No more wondering how to start running or feeling overwhelmed by the process.
I’ll explain how often you should run, the correct running technique to prevent injuries, and the ultimate beginner running plan that will take you from hesitant steps to victorious strides.
But wait, there’s more! Once you’ve conquered the basics, we’ll take your training to the next level, unlocking new levels of endurance, speed, and strength. You’ll learn the tips and tricks to elevate your running game and unleash your full potential.
By the time you reach the end of this post, you’ll be armed with the knowledge and tools to unleash your inner runner and reap the remarkable benefits that running has to offer.
Ready? Let’s get started!
How to Start Running? – The Exact System You Need
So you have decided to start running.
First things first: Relax.
You won’t have to sacrifice an arm and a leg to the running gods to get started.
In fact, it’s not overwhelming, complicated, nor expensive.
The hardest part about taking up running for the first time is actually taking the first step.
If you do that, you’ve already gone farther than 82.5 percent of the population (a totally bogus statistic that I made just to make a point!), so give yourself a pat on the back.
If you ask me, it’s actually the easiest thing to do in the world—as long as you follow beginner running rules.
That’s where this section comes in handy.
Without further ado, here’s the exact step-by-step you need to become a runner.
Start Easy
Whether you’re a newbie lacing up your shoes for the very first time or a seasoned runner returning after a hiatus, there’s one golden rule you must engrave in your mind: start easy and build gradually. Trust me, I’ve witnessed too many beginners take on more than they can handle, only to find themselves sidelined by injuries or completely drained within weeks. We don’t want that for you.
Picture this: you’re famished, and a mouthwatering buffet lays before you. You can’t resist the temptation, so you pile your plate high with every delectable dish in sight. But soon enough, you realize that you’ve bitten off more than you can chew.
The same principle applies to running. If you go from zero to full-throttle, diving headfirst into high-intensity, high-volume, and high-impact training within a short period, you’re treading on dangerous ground.
Let me give it to you straight. You’re practically asking for trouble—burnouts and overuse injuries like Runners Knee and Stress Fractures—when you push too hard, too soon. Take a moment to let that sink in. It’s like trying to sprint before you’ve even learned to crawl.
During the first few months of your training (yes, I said months!), it’s essential to take it easy and embrace the beginner’s mindset. Start right where you are, not where you wish to be. It may not sound as glamorous as diving into intense workouts, but trust me, it’s the smartest approach you can take.
Not only does walking help you shed those extra pounds, but it also boosts your stamina, reduces stress, enhances your physical shape, and improves your overall health and well-being. It’s the foundation upon which you’ll build your running empire.
Now, let’s talk strategy. In these initial weeks, as you embark on your fitness journey, make it a habit to take 8 to 10 30-minute walks. This will gradually prepare your body for the transition into running. Think of it as priming the engine before you hit the gas pedal.
But what if you’re already in decent shape? Well, my friend, you’re ready to kick it up a notch. Gradually increase the duration of your walks to 60 minutes, three to four times a week. Allow your body to adapt to this new level of activity for at least three weeks before delving into the beginner running plan that awaits you.
How to Progress?
Now, it’s time to take your training to the next level and introduce a game-changing method that will revolutionize your running experience. Say hello to the walk/run method, a genius strategy crafted by the renowned running guru Jeff Galloway.
Here’s the secret sauce: the walk/run method combines the best of both worlds—low-intensity running intervals and strategic walking breaks. It’s like a beautifully choreographed dance between your feet and the ground, allowing you to manage fatigue, improve your fitness, and build stamina while safeguarding yourself from discomfort, injuries, and burnouts. It’s a method backed by science and championed by countless runners who have successfully embraced it.
Let’s break it down. As you transition from walking to incorporating running into your routine, take it step by step, quite literally. During the first week, aim for 20 to 30 minutes of walking per session. Feel the rhythm of your feet hitting the pavement as you gradually build up your strength.
As you move into the second week, it’s time to kick things up a notch. Increase your walking duration to 30 to 35 minutes per session. You’re pushing your boundaries, challenging your body to adapt and grow stronger.
But we’re not stopping there. Oh no, we’re just getting started. From here on out, I want you to add two to three precious minutes to your walks with each passing week. It may seem like a small increment, but it’s these incremental steps that will lead you to greatness. Keep adding those minutes until you’re comfortably walking for at least an hour. Feel the confidence surge through your veins as you conquer each milestone.
Once you’ve reached the point where you can power walk for an hour without breaking a sweat, it’s time to unleash the true runner within you. It’s time to embrace the run/walk method, alternating between easy jogs and well-deserved walking breaks. By incorporating short bursts of running into your regular walks, you’ll extend your endurance, push your limits, and remain injury-free.
How Much is Enough?
The exact run to walk ratio depends, mostly, on your current fitness level and training goals.
Now, here’s the golden rule: take breaks at the right times. Just like a well-timed pit stop during a thrilling race, these breaks will ensure you don’t push yourself to the brink of exhaustion. It’s all about strategic rest, my friend.
Let’s explore three walk-to-running ratios that you can experiment with. Remember, you have the freedom to choose the one that suits you best. No pressure, no judgment—just you and your personalized running journey.
If you’re just starting out on this exhilarating path, consider yourself a complete beginner. Start by running at an easy and slow pace for 10 to 20 seconds, and then reward yourself with a rejuvenating one to two minutes of walking. Feel the rhythm of this alternating dance between running and walking, allowing your body to adapt and grow stronger with each step.
As you progress and enter the intermediate stage, typically after two to three weeks of consistent running, it’s time to challenge yourself a little further. Embrace the runner within you by extending your running intervals. Push yourself to run for two to five minutes, and then savor the bliss of one to two minutes of walking. It’s a delicate balance, a symphony of effort and recovery, propelling you towards your running aspirations.
Now, if you’ve been on this running journey for over a month, congratulations! You’ve reached the realm of experience. It’s time to unleash your true potential. Challenge yourself to run for a solid ten minutes, immersing yourself in the sheer exhilaration of movement. Then, catch your breath with a short but well-deserved 30 seconds to one minute of walking.
As you progress on your running journey, the key is to gradually increase the time you spend running while reducing the number of recovery breaks you take. It’s a beautiful dance between pushing your limits and allowing your body to adapt and grow stronger. Picture it like a challenging puzzle where each piece fits into place with each passing day.
Now, let’s talk about reaching that magical milestone of running for a solid 25 to 30 minutes without feeling like you’re gasping for air. The timeline for reaching this goal varies depending on your current fitness level, but one thing is certain: consistency is the name of the game.
Stay committed and trust the process.
With each step, each breath, and each stride, you’ll inch closer to that moment of effortless running bliss.
Once you’ve conquered the 30-minute mark with ease, it’s time to level up your running game. It’s time to add a dash of variety to your training program. Think of it as spicing up a delicious dish with different flavors and textures. You can add distance to challenge your endurance, incorporate speed work to enhance your quickness, and conquer hills to strengthen those leg muscles. The possibilities are endless, and your running adventure is about to get even more exciting.
Now, let’s talk about exertion levels during your runs. It’s important to find that sweet spot where you’re pushing yourself enough without going into full-on sprint mode. Aim for a 6 to 7 out of 10 on the exertion scale during the running portion of your workout. Feel the burn, embrace the challenge, but also listen to your body’s cues.
And when it’s time to switch to a walking break, dial it down to a comfortable 2 to 3 on the exertion scale. It’s all about finding that delicate balance and honoring your body’s needs.
Having a plan is key to achieving any goal–let alone running.
You don’t pursue a career in marketing, for example, without a concrete plan of studying the right books and tutoring under the right teachers.
That’s why I highly recommend you follow a well rounded, well-thought training plan, just like the one shared below.
Doing so will not only help you build your training volume, but also keep you motivated beyond the initial motivation.
The simple beginner runner plan features three days of run-walk sessions.
You begin with a few short intervals of running–or slow-paced jogging–for 30 to 60 seconds, then build you on that while taking less and less for recovery.
By the end of the eight weeks, you should be able to run for thirty minutes straight–that’s roughly two to three miles–without much trouble.
Week One – Walk for five minutes, then jog for 30 to 6o seconds.
Repeat three to four times.
Week Two – walk for three minutes, then jog for one to two minutes.
Repeat the sequence for four to five times.
Week Three – Walk for three minutes, then jog for two to three minutes.
Repeat the cycle for five to six times.
Week Four – Walk for three minutes, then jog for three minutes.
Repeat the cycle six times.
Week Five – Walk for two minutes, then jog for three to four minutes.
Repeat the cycle four to five times.
Week Six – Walk for two minutes, then jog for five minutes.
Repeat the sequence three to four times.
Week Seven – Walk for two minutes, then jog for eight to ten minutes.
Repeat the cycle two to three times.
Week Eight –Warm up by brisk walking for 10 minutes, then slow jog for 20 to 30 minutes while keeping an easy and conversational pace.
Just keep in mind that this is a generic plan, so feel free to adjust it according to your own needs and preferences.
If only I could conjure a magical stopwatch to provide you with a definitive answer. Alas, my friend, the path to becoming a runner is as diverse and intricate as the winding trails we traverse.
I must emphasize that each individual embarks on this journey with a unique set of circumstances and characteristics. Just as each snowflake boasts its own intricate design, your journey to becoming a runner is a personal tale, shaped by a multitude of factors.
Let’s explore some of these factors that weave together to create your running narrative:
First and foremost, we have your current shape. Are you starting from scratch, or do you possess a level of fitness from previous activities? Your starting point sets the stage for the adventure that lies ahead.
Consider your training history. Have you dabbled in running before, or are you a complete novice to the world of pounding pavement? Previous experiences, whether they involve running or other forms of physical activity, contribute to your body’s adaptation process.
Age is but another brushstroke on the canvas of your running journey. As the years grace us with their presence, our bodies may respond differently to the rigors of training. Fear not, for age is but a number, and determination knows no bounds.
Ah, the weight we carry, both physically and metaphorically. Your current body weight can influence the demands placed upon your joints, muscles, and cardiovascular system. Remember, every stride forward is a step towards a stronger and healthier you, regardless of the number on the scale.
Now, let us not overlook the intricate tapestry of our genetic makeup. Like a hidden treasure map, our genetic composition influences our body’s response to training stimuli. Embrace your unique genetic blueprint, for it holds the secrets to unlocking your potential.
Struggling to match your outdoor running efficiency on a treadmill? Don’t worry, you’re not alone.
Whether you’re a seasoned runner looking to avoid the elements or a newbie starting off in the gym, mastering your treadmill technique is key to optimizing your workout and avoiding injury
Let’s be real: your running form is the key to getting the most out of your treadmill workouts. Running with good technique improves your efficiency and reduces your risk of injury, whether outdoors or pounding the belt indoors at the gym.
This guide is for you if you want to maintain a steady pace and keep your joints safe while getting the most out of your treadmill sessions.
Start with a Good Posture
Before you press ‘start’ on the treadmill, take a moment to check your posture. Proper alignment from the get-go sets the stage for a successful and pain-free run.
After reading up on proper running form, I focused on keeping my feet hip-width apart, engaging my core, and lengthening my spine. It felt weird at first, but after a few runs, it became natural. Not only did my back pain disappear, but my runs also felt more efficient.
Here’s what to keep on mind:
Ensure your feet are hip-width apart,
Keep your toes are pointing forward,
Keep your core is engaged, and
Keep your spine is lengthened.
I hate to sound like a broken record, but proper posture sets the foundation for a successful run. You don’t want to hunch or slouch right from the get-go—that’ll only lead to discomfort later.
Avoid Hunching
One of the most common mistakes I see people make is staring down at their feet or fixating on the treadmill’s dashboard.
I’m also guilty of this. I used to constantly look down at the treadmill’s dashboard—checking my pace, time, distance… you name it. But after a while, I noticed that my neck and shoulders were always sore after a run. It wasn’t until I learned to keep avoid hunching that the soreness disappeared.
Here’s what you need to do: keep your head up and eyes forward, as if you’re scanning the horizon on an outdoor trail.
Simulate Outdoor Running
Treadmill running should mimic your outdoor running form as much as possible. Keep your back straight, look forward, and pay attention to your stride length—don’t shorten or lengthen it just because you’re on a treadmill.
Plus, it’s a great way to prepare for hilly terrain without leaving the gym.
Let Go Of The Rails
I get it; sometimes fatigue sets in, and it’s tempting to hold onto the treadmill’s handrails.
I’ll admit it—I used to hold onto the handrails during treadmill runs. It made me feel more stable.
But trust me, it’s better not to. Holding onto the rails changes your natural running form and can increase your risk of injury.
Instead, rely on your arms for balance.
Plus, when you engage your upper body, it helps tone your arms and core.
So, let go and let your arms do some of the work!
Use Your Arms
Speaking of arms, ensure they work with you, not against you.
I felt a huge difference once I started focusing on my arm swing.
Before, my arms would move randomly, or I’d barely swing them at all. Now, I keep them at a 90-degree angle and let them naturally swing as I run. It helps me stay balanced and keeps my whole body in sync. This coordination not only keeps you balanced but also boosts your overall running efficiency
Strike Right
Your foot strike on the treadmill should be the same outdoors. Aim to land on the ball of your foot, not your heel, and ensure your feet are landing under your body, not out in front or behind. Short, choppy strides are tempting on a treadmill, but try to keep your natural stride. If something feels off, slow down and check your form.
No Forward-Leaning
While leaning forward a bit when running outdoors is natural, you don’t need to do that on a treadmill. The machine is already pulling your feet backward, so leaning too far forward can cause strain on your back and neck. Keep your body upright to avoid discomfort or injury.
Run in The Middle
Another common mistake is running too close to the console at the front of the treadmill.
I’ve found myself many times running running way too close to the front of the treadmill, almost bumping into the console, which is the recipe for disaster.
My best advice? Try to run in the middle of the belt, about a foot away from the console,. This allows for a more natural arm swing and help you stay balanced, especially during longer runs.
It also gives you enough room to move freely.
What’s not to like, really!
Relax
Relaxing your body while running is just as important on a treadmill as outdoors. Keep your shoulders loose, unclench your jaw, and focus on breathing.
Deep, controlled breaths will help you stay relaxed and prevent unnecessary tension, which can lead to discomfort or injury.
I’d recommend checking in with my body during a run—relaxing your shoulders, unclenching your fists, and focusing on deep breaths. This should help keep you comfortable and relaxed, even during tough workouts.
Common Treadmill Running Mistakes (and How to Fix Them!)
Even seasoned runners can slip up on treadmill form, especially if they’re not used to the stationary feel. Here are some of the most common treadmill mistakes I see—and how to correct them to keep your runs safe and effective.
Holding onto the Handrails
Gripping the handrails might feel natural, especially on a higher incline, but it actually disrupts your form and balance. It can also strain your shoulders and back over time.
Fix: Lower the incline until you feel comfortable running without holding on. Keep your arms bent at about a 90-degree angle and swing them naturally as you would on outdoor runs. This helps engage your core and improves overall balance.
Overstriding
Overstriding—landing with your foot too far in front—can create impact forces that stress your knees and hips. This is a common issue for runners who haven’t adjusted to the treadmill’s consistent pace.
Fix: Focus on landing your foot directly beneath your body with each step. To prevent overstriding, try increasing your cadence to around 170–180 steps per minute, which often naturally shortens stride length and keeps your form efficient.
Excessive Leaning Forward
Leaning too far forward can throw off your alignment, causing lower back strain and disrupting your stride. This is especially common when runners try to match the belt’s speed and lose track of posture.
Fix: Think about running tall, as if a string is pulling you up from the top of your head. Keep your gaze forward (not down at the treadmill console!) and your shoulders relaxed. Engaging your core can also help you maintain an upright posture throughout your run.
Running Too Close to the Front of the Belt
Staying too close to the treadmill’s front panel can restrict your movement and affect your natural stride. It may also cause you to tense up, impacting your form.
Fix: Position yourself in the middle of the belt, allowing for natural movement. If you’re worried about slipping back, start at a slower speed and build up gradually until you feel comfortable in the center.
Ignoring Incline Settings
Running on a completely flat treadmill can feel unnatural, as outdoor running usually involves some degree of incline. A slight incline can better mimic outdoor running and reduce the risk of joint strain.
Fix: Try setting the treadmill at a 1-2% incline to simulate outdoor conditions. This small adjustment improves your form and can help prevent shin splints by reducing the repetitive impact of flat running.
Research-Backed Insights on Treadmill Running Form
Good treadmill form isn’t just about looking smooth—it’s about running safely, efficiently, and effectively. Research backs up the importance of form when you’re on the treadmill, especially if it’s a regular part of your training. Here are some science-backed insights to keep in mind:
Treadmill Running’s Effect on Muscle Activation
Studies have shown that treadmill running slightly changes the way your muscles engage compared to running outside. According to a study published in Medicine & Science in Sports & Exercise, treadmill running can reduce the activation of hamstrings by about 10–15% compared to outdoor running, which could lead to muscle imbalances if not managed.
By staying aware of your form—like maintaining a midfoot strike and keeping your posture upright—you can help reduce these imbalances and protect your muscles over the long term.
The Value of Cadence and Shorter Strides Maintaining a quick cadence and shorter strides can also benefit your form and reduce joint stress on the treadmill. A study from the Journal of Sports Science found that runners who kept a cadence of around 170–180 steps per minute on a treadmill had lower ground reaction forces, which translates to less impact on the knees and ankles. This cadence can help you avoid overstriding, making your run smoother and more sustainable, especially during longer sessions.
Conclusion
And there you have it! Running on a treadmill might feel different at first, but with the right form, it can be just as effective—if not more so—than running outdoors.
By focusing on posture, staying relaxed, and using proper technique, you’ll get the most out of your treadmill sessions while reducing the risk of injury.
If you’ve got any questions or need more tips on treadmill running, feel free to leave a comment below!
Thanks for stopping by, and as always, keep running strong!
