The “Dizzy Spell Protocol” for Runners

Okay — you’re out running, and the world starts tilting. What now?

Here’s my go-to protocol:

Stop running immediately – Don’t try to “power through.” That’s how people end up face-down on the pavement.

Find shade – Sit or lie down somewhere safe. Against a wall, under a tree, anywhere away from direct sun.

Elevate your legs – Raise your feet above your heart. A curb, backpack, even a water bottle under your heels can help. This pushes blood back toward your brain (Mayo Clinic tip).

Sip slowly – Not chug. Start with small sips of water or a sports drink to ease your system back online (Medical News Today).

Control your breathing – In through the nose, out through the mouth. It calms your nervous system and helps re-center.

Wait it out – Even when you start feeling okay, give yourself time. No biking home or hopping in the car right away. Let things settle.

According to Health Direct Australia and the Mayo Clinic, these steps are the gold standard. And from personal experience? They work.

When it happened to me, I walked slowly to a shaded wall, sat with my feet up, and just focused on breathing. Took a few minutes, but I started to feel the color return to my face. I’ve never forgotten how that felt.

Don’t ignore the signs. You’ve got nothing to prove by toughing it out. Be smart, recover well, and run another day stronger.

What To Do After a Dizzy Run – The Recovery Phase

Once you’ve made it home and the worst is over, it’s not game over yet. Recovery matters — and how you treat those next few hours will decide how fast you bounce back.

Here’s how I handle it when dizziness hits post-run — and what I recommend to every runner I coach.

1. Hydrate with Electrolytes

You’re not just thirsty — your body’s screaming for minerals. Keep sipping water or grab a sports drink. Even better, throw in some electrolyte powder or tablets if you’ve got them handy.

Medical experts are clear on this: the best fix for dehydration is simply replacing the fluids and electrolytes you lost. It sounds basic, but it works.

2. Eat Something Fast and Carby

You need to get your blood sugar back up. A banana, a slice of toast, even a juice box or gel — anything with quick carbs.

The team at Medical News Today backs this up — fast sugars like these help stabilize glucose levels after a dizzy spell. Once you’ve got that down, follow it with a little protein to help seal the deal — a sandwich or small meal does the trick.

3. Lie Down If You’re Still Off-Balance

No shame in taking a breather. Literally. If your legs are wobbly or your brain still feels like it’s lagging behind, get horizontal. Elevate your feet, close your eyes, breathe deep. Give your circulation a chance to reset.

4. Keep an Eye on Your Symptoms

If you still feel off — nausea, shakiness, extreme fatigue — you’re not done yet.

And if you fainted or threw up, get checked out. You shouldn’t be lacing up again until you feel completely normal. No shortcuts here.

5. Delay Your Next Run

This one’s non-negotiable. I usually wait a full 24 hours after a dizzy episode, minimum. And I don’t touch any speed work until my energy is back to 100%.

Respect your body — it just gave you a warning.

Think of post-run recovery like bouncing back from a mini flu:
Hydrate, refuel, rest.

Dizziness isn’t weakness — it’s your body doing damage control. Don’t try to “tough it out” too soon. Live to run another day.

💬 Your Turn:
What’s your dizzy recovery routine? Do you listen to your body, or do you sometimes rush it?

When you’re trying to juggle running and leg workouts, the key is simple: don’t let them fight each other. You’ve gotta build your week with purpose, not guesswork.

I’ve coached runners who either ran themselves into the ground or lifted so hard they couldn’t run straight for days. Here’s how to avoid that trap.

1. Know Your Main Focus

Start by picking your priority: Are you training for a race or trying to pack on muscle?

If you’re a runner chasing a PR, make sure your big run workouts—like long runs or intervals—go on your freshest days. That means running first, lifting second.

If your main goal is to get stronger, then go heavy on the lifts and keep the runs light and short around them.

“Race training – do the run first. Muscle building focus – do the lift first.”
— Amanda Brooks, RunToTheFinish.com

Pretty straightforward. Respect the goal you’re chasing.

2. Don’t Stack Hard Days Back-to-Back

A smart rule I learned the hard way: don’t sandwich your long run or speed day right next to leg day.

You want at least 1–2 days between a heavy squat session and your toughest run.

“Give your legs 48 hours between lower-body work and intervals.”
— Coach tip from RunToTheFinish.com

I’ve stuck to that ever since tweaking my knee from rushing recovery—and trust me, sitting out a race because of ego-based scheduling isn’t fun.

3. Use Easy Days to Recharge

After a heavy leg day, don’t expect to crush a tempo run. Use that next day for something light—a slow jog, a spin on the bike, or even just walking.

Example:

• Squat heavy on Thursday?
• Make Friday a 25-minute easy jog or rest day.

Then you can hit something harder again on Saturday. You can also slot in an upper-body lift while the legs recover.

The idea is simple: don’t fry the same muscle groups two days in a row.

4. Double-Days (Morning & Evening)

If you must run and lift on the same day, put some space between the two.

I usually hit the gym in the morning, then run at night.

Research backs this up too—splitting workouts by at least 6 hours gives your body enough time to reset and deliver in both sessions.

It’s not easy—it’s a long day—but it works.

5. Sample Week for Runners Who Lift

Here’s a hybrid schedule example that blends both worlds without burning you out:

• Monday: Back & Biceps (no run)
• Tuesday: Chest & Triceps + Short Interval Run
• Wednesday: Full Rest
• Thursday: Heavy Lower Body
• Friday: Shoulders/Traps + Easy Zone 1 Run (20–30 minutes)
• Saturday: Cross-Training (bike, hike, or swim)
• Sunday: Long Easy Run

This plan builds in breathing room between heavy lifts and hard runs—and it works. You can mix and match based on your recovery, but the takeaway is to avoid smashing legs two days in a row.

6. Be Flexible and Honest

No schedule is perfect forever. What works now might need tweaking in two weeks.

Listen to your body and adjust. If your legs feel shot on Thursday, move that heavy lift to Saturday. There’s no shame in playing the long game.

What to Do Instead of Running After Leg Day

Some days, running just isn’t smart. But recovery doesn’t have to mean sitting still.

1. Low-Impact Cardio

Hop on a bike, hit the pool, or do a chill spin class. I love the stationary bike after heavy lifts—just 15–20 minutes at low resistance gets blood moving without pounding your joints.

Water workouts like swimming or aqua-jogging? Even better. Less load, same benefits.

2. Walk It Out

Never underestimate a good walk. A 30–45 minute stroll on soft ground feels easy but works wonders.

I do this often—usually around sunset in Bali when the air cools a bit. It clears my head and keeps DOMS at bay.

3. Mobility Work & Yoga

You don’t need to twist into a pretzel. Just hit the basics: glute bridges, leg swings, pigeon pose, and lunges. These target the exact spots that tighten up after lifting.

I often combine foam rolling with bodyweight moves. Roll for 2–3 minutes, then do a few squats. Repeat until your legs feel like they belong to you again.

According to UCHealth, even a slow walk or light mobility session is better than lying around all day after intense training.

4. Other Recovery Tools

Foam rollers, massage guns, and even light shadowboxing can help.

One runner I know swears by throwing light punches and footwork drills the day after heavy gym work. It’s fun, gets the heart rate up, and wakes up stiff legs fast.

My Golden Rule

If my legs feel heavy or sore, I switch the plan. Maybe I walk. Maybe I bike. Maybe I roll and stretch instead.

You don’t always have to run to recover—but you do need to move.

Real Stories from the Trenches

Dom’s Downhill Disaster

A buddy of mine—trail runner based in Bali—once crushed a leg day with deadlifts and weighted stair climbs.

Next morning? He tried running downhill. Bad move.

He told me it felt like watching a baby deer learn to walk. Legs shaking, balance gone, every step a gamble. He bailed mid-run to avoid face-planting.

Lesson learned: sore legs and descents don’t mix.

Now he always gives himself a 48-hour gap before hitting trails again.

My Accidental Recovery Run

I had one of those “leg days from hell” and woke up feeling like I’d been tackled by a rugby team. Still, I forced myself out for a shakeout jog—just 20 minutes.

At first, every step sucked. By mile four though? Something clicked. The soreness loosened. I felt human again.

By the end, I was smiling like a weirdo in the middle of traffic. That easy run flushed the junk out of my legs—and I had zero soreness the next day.

Sometimes, movement is medicine.

Reddit Grit

I’ve seen countless runners on Reddit talk about this too.

One guy said his first post-leg-day run lasted 20 miserable minutes—calves screaming, back locked up. But after a few weeks of sticking with it, he was cruising for 35 minutes like nothing.

Another user said, “It’ll suck at first—but your body gets used to it.” Spot on. The body’s smarter than we think—it just needs time to catch up.

Hard Lesson Learned

One time I got greedy—skipped a long run midweek, then tried to make up for it the day after leg day with a tempo run.

Midway through, something in my knee popped. I was out for two weeks and missed a race I’d trained months for.

Now? If my legs are cooked, I rest. End of story. That one mistake taught me more than any training plan ever could.

Common Questions I Get All the Time

Is running on sore legs okay?

Short answer: Maybe.

If it’s just mild soreness—like a 3 or 4 out of 10—you might feel better with a light jog.

The Running Week even says low-intensity cardio helps flush soreness out. But if your legs feel like you got hit by a truck (DOMS over 6/10), skip the run. Walk, stretch, foam roll—just don’t dig a deeper hole.

Will I lose muscle if I run after lifting?

Not if you’re smart about it. A short, easy run post-lifting isn’t going to eat your gains—as long as you’re eating enough and recovering well.

The real problem is doing too much without recovery. Most of the “you’ll lose muscle” fear comes from guys who underfuel and overtrain.

I’ve had days where I lifted hard, ran 3K easy later, then crushed a meal and got a solid 8 hours. No issues.

But back-to-back hard sessions on low calories? Yeah, that’s where the damage creeps in.

Can I do both on the same day—leg day and a run?

Absolutely. But plan it like a coach.

If your focus is running, then hit your run first while your legs are fresh. If building muscle is the goal, lift first.

And give yourself space—at least 6 hours between sessions.

What works for me? Heavy squats in the morning, then a short jog or bike in the evening to flush the legs. But I never double up intensity. That’s a recipe for burnout.

Should beginners run on sore legs?

If you’re new, be careful. Early on, your body needs extra recovery time.

I usually tell beginners to separate strength and running days at first. Build each skill on its own.

If you want to combine them later, ease into it.

One trick: swap your post-leg-day run for a long walk. See how you feel the next day. The stronger and fitter you get, the more overlap your body can handle—but in the beginning, simple always wins.

Running can take a significant toll on the body and mind. While the positives often outweigh the negatives, it’s crucial to be able to put together a pattern and routine where you put your foot down, get a sweat on, burn calories, but then know how to relax and disconnect after you’ve put the work in.

Running is one of the most intense types of cardio you can do. Winding down can take many forms as well; it all depends on the person. I know people who enjoy going out and having a beer; some might also opt for a massage or visit the sauna. Others prefer to sit around and play video games while listening to music. It’s not a one-size-fits-all approach.

Checking Out The Gaming Options

Decompressing the brain is usually a good call after an intense run. It doesn’t matter if you are preparing for a marathon or you have just embarked on a few quick laps around the block; disengaging the brain and focusing on other activities is always a good move.

While some runners might sit and play video games or have a game of Chess or Wordle on their phone, this is the tip of the iceberg when it comes to available gaming options that exist online.

Some runners will seek out poker games and other card-based casino games that help them approach different ideas and strategies, and others integrate blockchain technology and a variety of cryptocurrencies in a bid to attract a more contemporary, broad audience, the likes of which can be found at Ignition Casino.

Of course, casino gaming is just one of many options. While some slot games offer a way to detach and play a game that admittedly does not require much brain power, there are other ways to keep the brain locked in, with poker being the obvious example of just how much strategy and brain power it can take to play properly, as detailed in the link below.

https://www.instagram.com/samqueso_/reel/DOyVFPPDp7E

Zoning Out

There are an enormous number of things that happen in your body from a physiological perspective when you go on a run. It gets the blood pumping, and for many people, the whole point is to get the rush from the run, and then to find something that truly calms the brain down.

A popular way to zone out and wind down is to get a massage. Some runners opt for a sports massage; others might break the bank and procure themselves a $600 massage gun to do the business.

We’re certainly not saying you should spend an arm and a leg in your quest to wind down, but there are runners out there who swear by a post-run massage, and if you haven’t tried it yet, it could be something that you regret not doing sooner.

Meditation apps feel like a cliche buzzword at this point, but as someone who has often used meditation as a form of relaxing the mind after a high-octane run, I can attest to their effectiveness.

You can flick through a range of free and pay monthly meditation apps. Be sure to read reviews and shop around to ensure you find a meditation app that works for you. Or, if you want to keep it more low-key, why not pick up a new book and zone out that way? There are countless options to explore.

The Power Of Heat

One of the best ways to rest sore legs after a run is a hot bath. If you want to add another layer to your wind down, you can put on some candles, a meditation mix, or read while you are in the bath. Others prefer the social element of saunas, but depending on the length of the run and when you finish, that’s an idea that is often best approached with caution.

If you have just finished a marathon and you have lost half of your body weight in sweat, jumping into a sauna is not a good idea. However, if you have cooled down, got your heart rate back to normal and are fully rehydrated, then there are benefits to jumping in the sauna.

Finding What Works For You

As is usually the case with runners, getting into the zone, choosing your distance, and finding the optimal way to relax can all take on different forms. Given the solo nature and the personal journey many of us undertake when we start to integrate running into our lifestyle, getting into the right mindset after is also something that can be personal to us.

So long as you explore all the options available, make sure you stay hydrated and approach these ideas with an open mind, then you could find the new key to increasing your longevity and performance, as well as finding ways to help your brain switch off post-run.

If You’re All-In on a Run Streak, Do It With Purpose

Don’t just rack up mileage. Structure matters.

Here’s how I keep my daily streaks from turning into disasters:

• Easy Runs (3–4 days/week): Short jogs at conversational pace. Even 3–5 km counts. It’s about time on your feet, not pace.
• Hard Workouts (1–2 days/week): Keep these focused. Intervals, hills, tempo — but keep the total volume lower (5–8 km).
• Minimum Effort Days (1–2 days/week): Some days I jog for 10 minutes, just to keep the streak alive. Feels goofy, but it works.
• Mileage Cap: I try to stay under 35–40 km per week. That’s where injury risk starts climbing fast. My long runs rarely go past 8 km.

Sample Smart Streak Plan

Mon: 5–6 km easy jog
Tue: 10-min jog or swim
Wed: 5×400 m intervals
Thu: 5 km easy + strides
Fri: 2 km shuffle after work
Sat: 10 km long run
Sun: 3–4 km super slow jog or brisk walk

Do’s and Don’ts

DO:

• Have one day that’s very easy — a treadmill walk counts.
• Use the 10% rule loosely — don’t bump mileage too fast.
• Keep your gear in rotation. Don’t overuse one pair of shoes.

DON’T:

• Don’t run hard every day. You’ll crash. If you run more often, back off intensity.
• As Marathon Handbook says, if frequency goes up, “you must lower intensity, time, or type.”

Stick to this kind of plan and you’ll build serious consistency without grinding yourself into the ground. You’ll also stay healthy long enough to actually enjoy the process.

Daily Running Recovery Blueprint

If you’re trying to run every day, recovery isn’t optional — it’s survival. You’ve got to refuel, rehydrate, and give your muscles a break if you want to keep logging miles without breaking down.

Here’s my real-world checklist I follow after each run — especially when I’m on a streak.

1. Nutrition & Hydration

Hydration is rule #1. I keep a water bottle or electrolyte drink close during and after my runs. Quick tip? If your pee looks like Mountain Dew, you’re dehydrated. Aim for clear or pale yellow.

A good rule is about 0.5 to 1 liter of fluid per hour of running, until you’re back to peeing once an hour again.

Food-wise, don’t wait too long. Get carbs and protein in within 30 minutes post-run. The science backs it: combining carbs with protein helps store about 30% more muscle glycogen than just carbs alone. It also speeds up muscle repair.

My go-to recovery snack? A banana, a scoop of protein powder in almond milk, or just chocolate milk. Fast, simple, and it works.

2. Sleep

I treat sleep like part of training. No joke — deep sleep is when your body repairs the damage and builds you back stronger.

If I’m streaking, I aim for 7–9 hours a night, minimum.

I like to tell my runners, “Sleep like it’s your secret weapon — because it is.” No fancy study needed for that one. Just try running hard after 4 hours of sleep and tell me how it feels.

3. Stretch & Roll

After tough runs, I spend 5–10 minutes doing mobility work. I hit the calves, quads, hamstrings, and hips. Sometimes I grab the foam roller or massage gun and dig into the tight spots.

In Bali, where I live, the heat and humidity make everything swell. If I skip mobility even for a day, my calves tighten up like guitar strings. Lesson learned: don’t skip this, especially if you’re running in tropical heat.

4. Active Recovery

On easier days, I might go for a long walk, a light swim, or a yoga session. It keeps the blood flowing, helps reduce soreness, and gives my legs a break without going fully sedentary.

Cross-training isn’t fluff. It works. Healthline even points out that mixing it up with other activities helps reduce injury risk and activates muscle groups running tends to ignore.

Sometimes I swap out a recovery run with a 30-minute cycle or walk. That little reset can do wonders.

5. Gear Rotation

I rotate between 2–3 different pairs of shoes depending on the terrain and effort. I might hit the trails one day, roads the next, and the beach or track another.

It changes the load on your legs and keeps things fresh.

And listen — minimalist shoes are fun and fast, but they’re not for everyday mileage. Save them for speed work or short efforts. Ask my sore Achilles from 2018 why.

6. Listen to Your Body

I check in with my body every day — before the run, after, during. If something feels off, I scale it back. Sometimes I cut the run short. Sometimes I walk.

If you’re in this for the long haul, that’s not weakness — it’s wisdom.

I even made a recovery checklist that includes mood, sleep quality, and soreness level. Trust me, your body adapts during rest — not while you’re hammering another run.

Strength & Cross-Training: The Runner’s Insurance Plan

If running is the performance, strength and cross-training are the foundation. I like to say, “Lift so you can keep running. Don’t wait until you’re broken.”

Minimum? Twice a week. Focus on glutes, hips, and core. The staples:

• Squats
• Lunges (especially single-leg)
• Planks
• Glute bridges

They keep your knees tracking right and your back from crumbling mid-run.

There’s good evidence behind this too. One study showed weak hips and core are common in injured runners.

And I’ve seen it firsthand — neglect strength, get sidelined. Simple.

As for cross-training? Anything that’s easy on the legs but keeps your heart rate up counts: swimming, cycling, walking, hiking. The Cleveland Clinic even highlights the massive health perks of daily walking.

Nike’s Dr. Carol Mack talks about how different loading patterns from cycling or swimming help protect your bones and joints. I’ve had runners swap a recovery run with a bike ride and still hit PRs later that month.

Bottom line? Cross-training days still count. Even a brisk walk or 30-minute yoga session helps. Don’t treat rest as doing nothing — treat it as training that looks different.

Conclusion

Living and coaching in Bali, I’ve been on both sides of this running-every-day debate. There was one stretch when I ran 6 or 7 days a week for months. I felt fantastic — but only because I wasn’t being a hero about it. Short runs, lots of variety, and two honest rest days (which I filled with swimming or yoga). That routine built my discipline and mental edge without breaking my body.

But I’ve also been the knucklehead version of myself — younger, eager, proud of running every single day, even when my knees were screaming and my calves were shredded. I thought I was tough. Really, I was just ignoring the basics.

Took me a while to learn that recovery isn’t weakness — it’s how you actually improve.

Now when I coach beginners, I tell them this: “If your body is yelling at you, don’t shove in earplugs.”

One runner I worked with pushed through a 30-day streak challenge. On day 18, he ended up with a stress fracture. Told me afterward the pain was constant and the fun was gone by day 10.

That story’s now part of my regular coaching script. Streaks are cute. Long-term health and love for running? That’s the real flex.

Treadmills Aren’t Just Backup Plans

Here’s the thing—treadmills aren’t just backup plans for rainy days. I treat them like mini running labs.

No wind, no random curbs to trip over, no traffic—just you, the belt, and your form. It’s the perfect setup to clean things up without distractions.

Form Focus Runs

Break your run into sections. Pick one form cue per chunk and zero in on it.

• Posture: Imagine balancing a book on your head. Stand tall. Shoulders relaxed. Core slightly engaged.
• Cadence: Listen to your feet. Try to hit a quick, light rhythm. Count steps for a minute. Can you stay consistent?
• Arm swing: Watch those elbows—are they driving back or crossing over? Keep them close and compact.

These micro-focus drills train your brain and body to sync. The treadmill keeps pace steady, so all you need to do is feel the movement.

I’ve coached runners who shaved off a minute per mile just by cleaning up form—no extra miles, no harder workouts. Just better movement.

Use a Mirror or Your Phone

If your treadmill faces a mirror, glance now and then—don’t obsess. Are you slouching? Is one arm swinging wild like you’re signaling a plane?

Better yet, prop your phone and film yourself for 30 seconds. Trust me, you’ll spot things you’ve never felt before. Heel-striking? Head bobbing? One leg crossing over? It’s humbling—but game-changing.

I once thought my stride was smooth—until I saw video proof of my Frankenstein stomp. That footage kicked off months of better habits.

Cadence Drills with Music or a Metronome

Set a steady pace. Now pair it with music or an app that matches a higher step rate. Try to hit 170–180 steps per minute. Let the rhythm guide you.

You’ll know it’s working if you’re moving faster—not flying off the treadmill, but floating. That’s muscle memory in the making.

Use the Incline to Build Strength and Better Form

Crank the incline to 4–6% for a minute or two. You’ll have to lean from the ankles, not the waist. Your knees lift higher, glutes fire harder, arms drive stronger.

Don’t cheat—if you’re gripping the rails, that incline’s too steep. Drop it down and reset.

This is one of my go-to drills for building hill strength without needing a mountain.

Train Your Ears (Footstrike Awareness)

The treadmill talks back—if you’re listening.

• Heavy, thudding steps? You might be heel-striking hard.
• Smooth and quiet? Likely hitting midfoot with good control.

Play the “silent runner” game. Try running for one minute as quietly as possible. Then peek at your pace. You’ll often find you’re running better—and maybe even faster—without trying.

Coach’s Note: Why This Works

The treadmill is consistent. It gives instant feedback. You can test form changes, feel them, and repeat until they stick.

One cue at a time. Don’t overhaul everything at once.

When you’re back outside, those new habits won’t vanish—they’ll follow you to the road, the trail, and race day.

Quick Reminder

Treadmill work helps. But don’t ditch outdoor running. You still need to feel the ground, adjust to wind, and pace yourself without a machine doing it for you.

Use the treadmill as a tool—not your only track.

Some of my runners do all their winter form drills indoors, then head outside and crush spring races because they ran smarter—not just harder.

Wrap-Up: Run Smart, Inside or Out

Polishing your form doesn’t require a biomechanics lab or fancy gadgets. Just awareness, focus, and a few smart drills.

• 🎯 Start small. Pick one thing to fix per session. That’s it.
• 🎵 Throw on your favorite playlist. Set a chill pace. Keep your head up and shoulders relaxed.
• 🧠 Tired minds bring sloppy form—so stay engaged, even if the workout’s easy.

If you want, I can now go through your other treadmill article sections and format them so they match this style exactly for full WordPress consistency. That way, your whole piece will read clean and professional.

Do you want me to do that next?

So, Is This Myrtl Thing Really All I Need for Hip Strength?

That’s a fair question. I love the Myrtl routine. I’ve preached it, taught it, and used it myself for years.

But let’s be honest — it’s not the end-all, be-all.

“Myrtl Gets Stale — Where’s the Progression?”

This is one of the biggest critiques I’ve seen, especially from experienced runners.

One thread on Reddit laid it out:

“The stuff you do on day one is the same stuff you’re doing five years in. It’s not hard. You can master Myrtl in a month.”

And they’re not wrong.

Myrtl was never built to crush you. It’s a base-level mobility and activation routine. After a few weeks, it should feel easy — that means your hips are waking up, your form is getting tighter, and the little stabilizers are actually doing their job now.

But easy doesn’t mean useless.

I still do Myrtl — not because it’s “challenging,” but because it sets the tone. It gets my hips online before a tough run or lift. I think of it like brushing your teeth — it’s basic, but you don’t stop doing it once your teeth are clean, right?

Taking It Up a Notch

If you’re ready for more fire, here’s how to crank things up:

• Bands around your knees for clamshells and hydrants = spicy.
• Add reps. Do two circuits. Don’t just go through the motions.
• Ankle weights, pulses, holds — make those muscles earn it.
• Throw in monster walks or single-leg bridges for real strength, not just activation.

These tweaks can turn Myrtl from “warm-up fluff” into a solid strength set.

Enter: SAM — The Big Brother of Myrtl

Coach Jay Johnson, the guy behind Myrtl, knew folks would outgrow it. That’s why he came up with SAM — Strength And Mobility.

SAM stacks on top of Myrtl with:

• Dynamic flexibility drills
• Core work
• Even some light plyos

It’s not just harder for the sake of being harder. It’s designed to move you through phases — kind of like leveling up a character in a video game.

And it works. I’ve used pieces of SAM with runners coming back from injuries or training for faster race paces.

Reddit’s verdict? Myrtl is a great starting point, but SAM (and similar routines) are where the real transformation happens if you’re looking to overhaul form or build durability over the long haul.

“Skip Myrtl. Just Lift.”

I’ve heard this one too:

“Why bother with Myrtl when I can just squat and deadlift?”

Look, I’m all for heavy lifts. I do them myself. Squats, lunges, hip thrusts — those moves are gold for building strength.

But here’s the kicker: big lifts hit major muscle groups, but they don’t always catch the little ones that keep your form solid when fatigue sets in.

Myrtl nails those tiny stabilizers. It’s like the glue between the bricks.

So I say do both — lift heavy and do your Myrtl. Especially as part of your warm-up. Your hips will thank you when the reps get ugly late in the set.

Don’t Confuse Myrtl with Stretching

Quick note here — Myrtl isn’t a catch-all.

It’s not gonna:

• Stretch your calves
• Loosen your quads
• Open up your thoracic spine

That’s not its job.

That’s why a lot of runners stack leg swings + lunge matrix + Myrtl as a pre-run warm-up (you’ll see this combo labeled as LMLS sometimes).

I’ve done this before speed sessions, and honestly, it makes a difference. You feel smooth, activated, and ready to go.

So, Is Myrtl Worth It?

Yes — if you use it right.

If you treat it like the foundation, you’re golden. Build on top of it with more challenging stuff as needed. But don’t toss it out because it’s “easy.” Easy doesn’t mean pointless.

I’ve seen strong runners — guys who can squat 2x bodyweight — still get sidelined with hip issues because they skipped the little stuff. Don’t let that be you.

Even elites do hydrants and clamshells. I’ve got a buddy who runs 2:45 marathons and still knocks out Myrtl before his track workouts.

Why? Because it helps his IT band chill out. That routine keeps him running strong.

Want More Challenge? Do This:

If Myrtl feels like a breeze now, but you still want its benefits, try these upgrades:

• Add a resistance band around your thighs.
• Use ankle weights for added burn.
• Do two rounds instead of one.
• Add pulses or 2-second holds to each rep.
• Try single-leg glute bridges or hip thrusts.
• Mix in monster walks or lateral band steps to hit more motion planes.

Just keep the original spirit — smooth, full-range movement with control.

Week-Long Low-Carb Meal Plan for Runners

Alright, here’s a week-long meal plan built for real runners trying to stay low-carb without tanking their performance.

This isn’t some Pinterest-perfect list — this is what I’ve used, tweaked, and coached others through. The meals are fat-heavy, protein-solid, and keep carbs low — but not so low you bonk mid-run.

Shift meals around as needed and portion according to your energy burn. Consider this a flexible roadmap, not a rulebook.

Monday

Training Load: Could be a medium-effort day.

Breakfast:

• Scrambled eggs (2) in coconut oil with bacon and sautéed cherry tomatoes
  Greasy in a good way. Solid fuel to kick off the week.

Lunch:

• Bunless cheeseburger bowl — ground beef over greens with pickles, onions, cheddar, and a squeeze of mustard
  This is basically fast food turned runner fuel.

Dinner:

• Pan-seared salmon in butter, asparagus with olive oil, plus cauliflower mash
  Long run today? This one’s your recovery ticket — protein + omega-3s, dialed in.

Tuesday

Training Load: Optional speedwork or gym.

Breakfast:

• Spinach, feta, and avocado omelet (3 eggs)
  Takes 10 minutes, keeps you full for hours.

Lunch:

• Greek-style keto salad — cucumbers, olives, tomatoes, feta, and grilled chicken with olive oil & vinegar
  Fresh, salty, satisfying.

Dinner:

• Taco salad bowl — ground turkey, cheddar, salsa, guac, sour cream, all over lettuce
  Pro tip: melt cheese into little shells if you’ve got time — worth it.

Wednesday

Training Load: Fat-adapted run or zone 2 day.

Breakfast:

• Bulletproof coffee (MCT oil + butter) and 2 keto egg muffins
  Quick, easy, and travel-ready.

Lunch:

• Broccoli-cauliflower salad with bacon and a mayo dressing, plus macadamia nuts
  Make ahead and you’ll thank yourself later.

Dinner:

• Zucchini noodles with homemade meatballs and low-sugar marinara
  Skip the jar sauce junk — go simple and top with Parmesan.

Thursday

Training Load: Medium or gym-focused session.

Breakfast:

• Almond flour pancakes (yep, keto pancakes exist) with sugar-free syrup + bacon
  Make batter the night before and win your morning.

Lunch:

• Cobb salad — lettuce, grilled chicken, bacon, eggs, avocado, blue cheese, and ranch
  The OG keto power salad.

Dinner:

• Grilled steak with garlic-herb butter, roasted Brussels sprouts, and a slice of keto garlic bread
  This one’s rich — great post-workout recovery meal.

Friday

🏃 Training Load: Rest or light jog.

Breakfast:

• Full-fat Greek yogurt (unsweetened), collagen protein, raspberries, chia seeds, walnuts
  Still keto, still tasty. About 10g net carbs — berries are fine post-run.

Lunch:

• BLTA lettuce wraps — mayo, bacon, tomato, avocado wrapped in big lettuce leaves
  Toothpick it together and crush it with a mug of broth for salt.

Dinner:

• Keto pizza night — cauliflower or mushroom base, sugar-free sauce, mozzarella, pepperoni, veggie toppings
  Reward meal that doesn’t wreck your plan.

Saturday

🏃 Training Load: Long run day.

Pre-run (optional):

• Half avocado or a fat bomb + electrolytes
• Or run fasted if you’re fat-adapted

Post-run Breakfast:

• Shake — almond milk, whey protein, MCT oil, peanut butter
• Add a keto cinnamon muffin if you’re starving

Lunch:

• Egg salad stuffed in avocado halves
  Light, cold, easy. Great if you’re horizontal on the couch.

Dinner:

• Buffalo chicken lettuce wraps with celery sticks and cheesy cauliflower rice on the side
  One of my post-long run go-tos. Big flavor, minimal carbs.

Sunday

🏃 Training Load: Optional short run or full rest.

Breakfast:

• Brunch platter — almond flour waffles with strawberries + whipped cream, scrambled eggs, smoked salmon
  Treat yourself. It’s Sunday.

Lunch:

• Leftovers — turn Saturday’s scraps into a bowl (steak over greens, random veggies, eggs, whatever’s left)
  Don’t overthink it. Just fuel up.

Dinner:

• Slow-cooker pork carnitas — shredded pork in lettuce wraps or bowls with cheese, guac, sour cream
• Add keto “cornbread” if you’ve got the itch
  End the week satisfied and ready to do it again.

How Many Carbs Should a Runner Eat on Keto?

If you’re aiming to stay in ketosis, the sweet spot is usually under 25–50g net carbs per day. This plan keeps most meals in the 5–10g range, with some days slightly higher post-run (and that’s okay).

Even with veggies and the occasional berry, your daily total will likely hover around 30g net carbs, which keeps you in fat-burning mode.

📣 Tip: Your needs might shift if you’re training harder or longer — so always listen to your body. Keto for runners isn’t about being rigid. It’s about fueling smart without falling off the rails.

Final Notes from Coach D

• Repeating ingredients isn’t lazy — it’s efficient. Eggs, avocados, cheese — they’re in heavy rotation for a reason.
• You don’t need a thousand recipes. You need meals that work for your body and your schedule.
• Keto doesn’t mean low fuel — it means different fuel. Learn how to use fat like a pro.

What’s your go-to keto meal after a long run? Ever tried a fat-fueled fasted run? Drop your tips below and let’s learn from each other.

Closing Thoughts: Find What Actually Fuels You

Let’s zoom out for a second.

Nutrition? It’s personal. Deeply personal. What lights someone else up might leave you flat on your face.

This guide? It’s not about converting you into some bacon-worshipping keto cult member. It’s just me laying out an alternative road — one where fat becomes your ally and carbs aren’t calling all the shots for once.

For me, shifting to a high-fat, low-carb approach changed the game. It taught me I didn’t need to shovel carbs every two hours just to stay upright. I figured out I could crank out 10, 15 — even 20 miles — fueled mostly by bacon and avocados. Wild, right? A few years ago, I would’ve laughed at that.

But here’s the real kicker: it wasn’t just about fat adaptation or weight loss (though those were big wins). What really mattered was the freedom it gave me. I stopped being a slave to food. I learned that I could say “nah” to sugar and not just survive — but thrive. That was massive for my mindset. Made me feel like I had control again.

Now, don’t get me wrong. I’m not here waving a “Keto or Bust” flag. I’ve seen runners try to brute-force this way of eating when it clearly wasn’t working for their bodies. They were miserable — tired, cranky, struggling. And as soon as they brought carbs back in? Boom. Energy returned, smiles too.

I’ve also seen the other side. Runners who blossomed on keto. New PRs. Clear heads. Joint pain gone. It’s a spectrum. And you? You’ve got to figure out where you land.

Maybe you’re not all-in on keto, and that’s okay. Maybe you just want to cut some of the junk carbs and stop the mid-run energy crashes. That alone could be a game changer. Or maybe you’re eyeing a strict keto sprint to drop weight or reset your eating habits. Great. Or you might go full-fat-fueled forever. That’s cool too.

The point is — you’ve now got options.

You’ve got real food ideas on deck: creamy keto meatballs, low-carb taco bowls, even bread and chip substitutes that actually hit the spot. You’ve got tricks to make it all work — hydration, sodium, patience (oh, and more salt — seriously, don’t skip that part).

You’re not walking into this blind anymore. You’re ready to test it out, without fear.

If You’re Coming Back to Running After a Long Break

Maybe you ran track back in high school. Maybe you used to jog before work or during weekends. But then life got busy — or messy — and now it’s been months, maybe even years, since your last real run.

First off — welcome back. Seriously. I know it’s not easy. Your brain still remembers those old paces and long runs, but your body? It’s starting from scratch. I’ve been there.

After a brutal IT band injury, I had to take almost a full year off. The comeback? Humbling as hell. I remember thinking, “Five miles used to be my warm-up,” and yet here I was gasping through a slow 2-miler. My ego hated it, but I knew the only way back was one careful step at a time.

If you’ve stayed active in other ways — say biking, yoga, strength work — you’ve got a leg up. But don’t get cocky. Your heart and lungs might be in decent shape, but your legs? Your tendons? They need to be reconditioned like you’re brand new again. So go easy.

Where to Start

If you’re returning, aim for 8 to 12 miles a week spread over 3 to 4 days. Something like three runs of 3–4 miles each.

If you’re feeling strong and you’ve got a running background, go for four days. But keep the pace easy. Your job right now isn’t speed or distance — it’s rebuilding the habit.

When I came back, I started with three easy 3-mile runs a week. Just under 10 miles total. I had to constantly fight the urge to compare those runs to what I “used to do.” I’d catch myself thinking, “David, you’ve run marathons before,” and I’d have to remind myself: “Yeah, but that was last year. This 3-miler? This is the win today.”

Pro tip: Stop comparing yourself to your peak self. Compare yourself to yesterday’s you. The only thing that matters is progress — no matter how small.

After a few weeks at ~9–10 miles, I slowly bumped things up. Two months in, I was hitting 15 miles a week. That felt good. Because I wasn’t totally out of shape — thanks to cross-training — my comeback was faster than when I first started running. Yours might be, too.

That said, even if your lungs are ready, your joints might not be. Respect that.

How to Increase Mileage

Stick with the 10% rule. If you’re running 10 miles one week, next week should be around 11, tops.

And you can add a 4th run earlier if you feel solid — but keep it short. Like 2–3 miles just to spread the load. Sometimes adding frequency is easier on the body than stretching every run longer.

And always — always — take at least 1 or 2 full rest days. That’s when your body does the real rebuilding.

Watch for Warning Signs

Old injuries love to whisper, “Hey, I’m still here.” Listen when they do.

If that Achilles or knee starts acting up, don’t be a hero. I once ignored some early warning signs and ended up delaying my return by almost a month. Lesson learned: back off when your body tells you to. Pride has no place in a comeback. Patience does.

One of my favorite quotes from a fellow runner on Reddit:

“Listen to your body when it says ‘too much.’”

The Good News

Comeback runners often improve fast at first. That muscle memory is no joke. Within a few weeks, you might feel like your old self again. But be careful — it’s easy to get cocky.

I did. After a few good runs, I felt invincible… right up until a hot 4-miler knocked me flat. Running’s good like that — it keeps you honest.

Coach tip: Try ditching the mileage for a bit. Run for time instead. Go out for 30 minutes and don’t even check the distance. Trust me — it saves you from that, “Why did I only do 3.5 miles? I used to hit 4 easy!” mindset. Celebrate the effort. The movement. The fact that you’re running again.

I still remember a Sunday morning run about a month into my comeback. Slow 5 miles along Bali’s coastline. I finished with the goofiest grin on my face. Not because it was fast — but because I felt like a runner again. No stats. No pressure. Just me, the road, and that quiet joy.

Bottom Line for Returning Runners

• Start with 8–12 miles per week
• Run 3 to 4 days a week
• Increase slowly — no more than 10% a week
• Respect old injuries
• Don’t compare yourself to your fittest self — compare to yesterday’s
• Celebrate the fact that you’re back

The speed? The endurance? That all comes back with time. Show up. Stay patient. You’ve already won the hardest part — getting started again.

Oh, and one last thing — if you’re coming back from injury, make sure you’ve fixed the cause. That might mean switching shoes, adding strength work, or finally doing those rehab exercises you skipped. If you need help on that front, check out the rehab and injury prevention resources I’ve put together.

Coming Back After a Long Break? Read This First

So, you used to run — maybe back in high school, maybe just on and off over the years. But then life happened. Work. Kids. Injuries. Laziness. Doesn’t matter.

You’re here now, thinking about getting back out there. First of all — welcome back. Seriously. You’re not starting from scratch, but your body might feel like it is.

I’ve been in your shoes. A few years ago, I had to take nearly a year off thanks to a stubborn IT band injury. When I finally laced up again, I figured I’d cruise through a few miles like the old days. Nope. Two slow miles and I was gasping. Humbling doesn’t even begin to describe it.

I remember thinking, “Did I seriously used to knock out five miles before breakfast?” It messes with your head.

Here’s the deal: your mind remembers your old pace, but your legs? They need to be reintroduced to the grind.

If you’ve stayed active — maybe some cycling, yoga, lifting weights — that’ll help. But you’re still basically a beginner in running terms. So be kind to your body. It’s not weak — it’s just not used to this impact anymore.

Where to Start: Mileage for Returners

A solid starting point: 8 to 12 miles per week, spread across 3 to 4 days. That could look like three runs of 3–4 miles each.

If you’re feeling good and have a solid fitness base, you can try adding a 4th run — but make sure it’s easy effort.

When I came back, I stuck with three short runs per week, about 3 miles each. That’s around 9 miles total, and honestly, that was plenty.

And here’s the mental trap I had to avoid: comparing myself to my old self. I’d catch myself thinking, “David, you ran a marathon not long ago — why does 3 miles feel so hard?” But that mindset? It’s poison.

Here’s what worked instead: I stopped comparing to past performances and focused on progress from the day before. I’d tell myself, “Today’s 3-miler is part of the climb back. It’s not a race — it’s a rebuild.”

Building Back Up Without Breaking Down

After a couple of consistent weeks at ~9–10 miles, I nudged the volume up — 12 miles, then 15 miles per week. Took about 8 weeks.

And because I’d been doing other cardio, my engine was okay. But I had to keep reminding myself: lungs and heart bounce back faster than tendons and joints.

Stick with the 10% rule when increasing mileage, but feel free to add a short 4th run earlier — say, in week 3 — if everything feels solid.

For example: instead of jumping from 3-milers to 5-milers, just toss in a chill 2-miler to spread out the load. That’s often easier on your body than pushing the long runs too soon.

And never skip rest days. At least 1–2 a week, minimum. That’s when your body gets stronger.

Warning Signs & the Ego Trap

If anything starts to feel off — old injuries talking back, new tightness creeping in — don’t play hero. Ice it, rest it, back off.

I learned this the hard way. Ignored a twinge in my knee early in my comeback, and boom — two weeks down the drain. All because I thought I “should be able” to handle more.

Spoiler: there are no medals for pushing through pain during a comeback.

As someone on Reddit once put it: “Listen to your body when it says ‘too much!’” Solid advice. Comebacks demand patience, not pride.

A Quick Win: Muscle Memory Magic

Here’s the good news — returning runners often improve quickly, especially in those first 4–6 weeks. Your body remembers. That’s muscle memory kicking in.

Just don’t let early gains fool you into ramping up too fast. I made that mistake too — felt great at week 4, added distance too soon, and a hot, humid 4-miler wiped me out. Running has a funny way of keeping your ego in check.

Nope. It’s a motivational number — not a biological one.

What matters is that you’re active and consistent. Some days that’s 10K. Other days, it might be 6K and a swim. You’re not a failure because your watch didn’t buzz.

Honestly? I used to freak out if I missed the 10K mark. I’d get to 8,000 and feel like I messed up the day. But here’s the truth: 8,000 steps is a big deal. That’s close to 4 miles. That’s effort. That’s intention. That’s health.

These days, I train smarter. I listen to my body. Some days I rest. Some days I hike. Some days I hit 12K steps without even trying. The important thing is that movement is part of my lifestyle — not something I punish myself with.

Can Walking 10,000 Steps a Day Help You Lose Weight?

Short answer? Yes.

But let’s not sugarcoat it—walking can help you drop weight, but it’s not some magic formula. It’s more like your quiet weapon. No gym bros. No fancy routines. Just you, your legs, and some grit.

Now, the math still matters: If you’re burning more calories than you eat, you’ll lose weight. That old “calories in vs. calories out” truth isn’t going anywhere. Walking 10,000 steps a day helps tip that balance—especially if you’re not undoing it later with double scoops of ice cream (been there, no judgment).

Let’s break it down real simple:

• Most people burn about 30–40 calories per 1,000 steps.
• That adds up to 300–400 calories for 10k steps.
• Heavier or faster walkers will be on the higher end of that range.

(Example: A 150-pound person might burn ~400 calories from 10,000 steps. A 200-pound person? More like 500+—because moving more weight takes more effort.)

That doesn’t sound huge in a day, but over a week, that’s 2,100–3,500 calories. And guess what? That’s roughly one pound of fat.

So, if you’re consistent, you could lose about a pound a week with walking—if you don’t eat back the calories. That’s the catch.

I’ve seen it work.

One woman from our community dropped 15 pounds in 3 months just by walking 10k a day and cleaning up her meals a bit. No bootcamps. No burpees. Just a habit she could stick with—and that’s what matters. She even said it was the first time she actually enjoyed her “workout.”

But I’ve also coached people who hit their 10k steps religiously… and saw zero movement on the scale.

Why? Because it’s easy to accidentally eat a bit more when you feel like you “earned it.”

“I walked today. I deserve that cookie.”

Sound familiar? I’ve said it too.

Sometimes your body gets too comfy—burns fewer calories doing the same walk. Or your eating subtly creeps up.

But here’s the upside: walking doesn’t wreck your hunger like hardcore training can. Many people find that long walks don’t spike appetite—some even feel less hungry after. That’s likely tied to better blood sugar and energy regulation from steady movement.

How to Actually Lose Weight with 10,000 Steps a Day

Let’s turn this from “nice idea” to “real results.”

• Be Consistent
  Once a week isn’t going to cut it. Aim for most days, not perfect days. It’s the steady habit that burns fat—not random sprints.
• Don’t Eat It Back
  You don’t need to starve. Just don’t go wild with the “reward” meals. Walking should support your healthy choices, not cancel them out. “I walked, so now I’ll fuel up right” → is the mindset shift that works.
• Use NEAT to Your Advantage
  NEAT = all the small stuff you do that burns calories (like pacing during calls, climbing stairs, walking to grab coffee). Your 10,000 steps = NEAT gold. It’s low-key, sustainable fat-burning.
• Track What Matters
  If weight loss stalls, look closer. Are you snacking more? Walking slower? You might need to add short hills, carry a backpack, or mix in some jogging bursts. Or maybe it’s time to cut the evening snack habit.

And let’s be real: if you’re dropping weight too fast or feeling wiped out, that’s not a win. It’s a sign to refuel smarter.

My Own Walk-to-Lose Story

There was a winter where I quietly packed on weight—nothing crazy, but enough to make my jeans tight.

Instead of going extreme, I challenged myself: 12,000 steps daily and no junk food for 8 weeks.

That’s it. No programs. No spreadsheets. Just walking more and eating a little less trash.

I lost 8 pounds. Effortlessly.

No hunger. No stress. No burnout.

And I actually looked forward to my walks—they cleared my head and kept me out of the snack drawer.

So yeah, walking 10k steps a day can absolutely help you slim down—but only if you treat it as part of a bigger lifestyle shift.

And even if the scale doesn’t move right away, notice the other wins:

• Your pants fit better
• You’re not huffing after stairs
• You’re sleeping like a baby

Those are real results—don’t let the scale be your only judge.

If you’re gonna go all out and feel like your lungs are about to explode, it better be worth it, right?

Well, HIIT (High-Intensity Interval Training) isn’t just some fitness buzzword. It actually delivers real results — for beginners and seasoned runners alike. Here’s why I keep it in my toolbox, and why I think you should too.

Burn More Fat in Less Time

Let’s start with fat burn — because let’s be honest, that’s what pulls most of us in.

According to a study published in the BMJ Open Sport & Exercise Medicine, runners who did just 20 minutes of HIIT torched up to six times more fat than those who stuck to steady, longer runs. That’s no joke.

It’s not magic. It’s intensity. Short bursts. Maximum effort. Then recovery.

When I was short on time but needed to keep the fat off, HIIT became my go-to. You can bang out a solid session in 15 to 20 minutes — no excuses, no fancy gear. Just raw effort. Perfect for anyone who says, “I don’t have time to work out.” HIIT wipes that excuse off the table.

Keep Burning Calories Long After You Stop

Ever finish a tough sprint workout and notice you’re still sweating while brushing your teeth hours later?

That’s not just you — it’s science. It’s called EPOC (excess post-exercise oxygen consumption). Basically, your body keeps burning extra calories long after the run is over.

One study showed that HIIT can fire up your metabolism so much that you’re still burning around 100 extra calories hours after the session ends.

I think of it as my “silent second workout.” You grind hard for 20 minutes, then let your metabolism do the rest while you’re chilling on the couch or refueling with some eggs.

Run Faster & Longer

Here’s the part nobody talks about enough: HIIT doesn’t just make you leaner — it also makes you faster and helps you go longer without gassing out.

It improves your VO₂ max (your body’s oxygen engine) and lactate threshold (how long you can push before your legs scream STOP). Translation? You’ll start seeing your easy runs get easier — and your hard runs more manageable.

When I hit a plateau training for a 5K, I added one HIIT session a week. Within six weeks, I broke my PR. Not because I ran more miles, but because I ran smarter — short, sharp bursts that trained my engine to handle more.

Build Muscle & Explosive Strength

People think running doesn’t build muscle. That’s just wrong.

Sprint intervals, especially when you throw in hills, light up your glutes, hamstrings, quads, and calves like nothing else. I’ve coached runners who never touched a weight but came out of a few months of HIIT with noticeably firmer legs and a rock-solid core.

And science backs this up — HIIT has been shown to help build strength and lean muscle without needing to lift weights.

You won’t bulk up like a bodybuilder — but you’ll feel stronger on every stride.

Get More Done in Less Time

Here’s the kicker — 2.5 hours of HIIT training can give you the same fitness gains as over 10 hours of steady-state running. Yep, researchers actually found that.

So if your schedule’s a mess, or motivation’s running low, HIIT gives you major results without taking over your life.

I still believe in easy runs — they’re the backbone of endurance. But when you’re pressed for time? HIIT is the ultimate cheat code. It gets the job done.

It’s Actually Fun (and Never Boring)

Let’s face it — slow jogging every day can get boring. HIIT, on the other hand, keeps you on your toes.

There’s always a new interval to hit, a new number to chase, and a well-earned recovery just ahead. It makes the session fly by. And trust me, after years of logging miles, I still find HIIT more exciting than yet another hour of zone 2 plodding.

It’s also ridiculously flexible. You can do HIIT:

• On a track
• On a treadmill
• On the road
• Up a hill
• In your living room with a jump rope or just bodyweight drills

You don’t need fancy shoes or equipment. Just a stopwatch and grit.

Real Talk From the First Session

I still remember my first real HIIT session. I was gasping for air, pouring sweat, and thinking, Why the hell am I doing this?

Then it hit me — I felt alive. That post-run buzz wasn’t just physical — it was mental. I pushed through something hard, and that confidence stuck with me.

One beginner I coached told me that after just a few weeks of HIIT, not only had she dropped weight, but the hills that used to crush her started to feel doable — even fun. She felt “unstoppable.” That kind of transformation doesn’t come from fancy gadgets. It comes from showing up and pushing through.

Final Thoughts: You Don’t Need Fancy. You Just Need Focus

You made it to the end — now the real work begins.

Reading about HIIT is fine. Doing it? That’s where the magic happens.

Even if you just do this one workout once a week, you’re moving the needle. HIIT doesn’t have to be a grindfest. It can be short, punchy, and — dare I say — fun.

Next time you head out, give this one a try. Throw on your favorite beat, imagine you’re chasing down your best self, and let those 10 seconds of sprint bring the fire. You’ve got this.

And hey — don’t forget the rest days. Recovery is where your body builds back stronger. I know it’s tempting to push every day, but trust me, you’ll get more out of your hard runs if you give yourself time to bounce back.