Cross Training For Runners

I live in Bali, and if you’ve ever been to Denpasar or around Canggu, you know exactly what I’m talking about.

The traffic on this heavenly island is a whole other level of hell.

It’s chaotic, with cars weaving between each other, and don’t even get me started on the lack of sidewalks!

I’ve had my fair share of close calls—dodging motorbikes, weaving between traffic-jammed cars, and trying not to end up in the road with a scooter zooming by.

But here’s the thing: if I can handle running here in Bali, dodging traffic and motorbikes, I know you can safely run anywhere.

So, whether you’re running through city streets or just out for a peaceful jog, I’ve got some tips from my own experience that’ll help. You don’t need to be dodging traffic like I do in Bali to make sure your run is smooth and safe.

I’m here to help you run safely, stay aware, and avoid close calls on the road.

1. Cross Like a Boss

You ever feel like you’re playing Frogger when crossing the street?

Yeah, we’ve all been there. Here’s the thing: crosswalks are your best bet.

They’re the safest place to be when you’re crossing busy streets. If there’s no crosswalk? Be a detective. Look for the safest, most visible spot. Avoid those blind corners like the plague.

If a car can’t see you, that’s a big nope from me.

2. They Don’t See You

Let me break it down — drivers can miss you, even if you’re decked out in neon.

They’re often distracted by their phones or chatting away with their backseat passenger.

So, here’s what you do: stay three to five feet away from traffic.

It’s your safe space. And if you’re crossing? Use your arm.

Wave it out like you’re auditioning for “The Wave” at a baseball game. Make sure they see you!

3. Look Both Ways… Seriously

I know, I know, you’re an adult.

You don’t need me to tell you to look both ways before crossing.

But here’s the reality — you’d be amazed at how many runners forget this rule when they’re in the zone. Before you step into that street, take a second.

Check the traffic. Don’t just assume that because the light’s green, you’re safe. Trust me, I’ve had my share of close calls, and I don’t want you to go through that.

4. Make Eye Contact (No, Really)

This one’s a game-changer. Look a driver dead in the eyes — not in some creepy, “I’m gonna follow you home” way, but in a “I’m crossing, don’t hit me” kind of way.

This little move is a life-saver. If they see you, they’re less likely to try to squeeze past you at an intersection. Trust me, you’re not gonna win that race.

5. Watch Out for Intersections

I’m not saying intersections are all bad, but let’s be honest, they’re like the wild west out there.

Don’t assume you’re safe just ‘cause the “Walk” sign is on.

Some drivers are too busy texting to care that you have the green light.

If you’re crossing, double-check that no one’s going to turn into your path.

I hate to sound like a broken record, but please don’t ever take common sense advice for granted.

6. Sidewalks Are Your Best Friend

If there’s a sidewalk, use it. If there’s not, get the hell off the road.

Simple as that. You don’t need me to tell you that you don’t want to be running with cars whizzing by you at 40 mph.

But if you find yourself on a road without sidewalks, run against traffic. That way, you can see the cars coming, and they can see you.

7. Don’t Try to Outrun a Car

Listen, I know you’re fast. I know you’ve got those Usain Bolt legs when you want to.

But here’s the deal: cars are faster.

Even if you’re sprinting like a maniac, a car will still blow past you. So, if you find yourself at an intersection with a car coming at you, don’t race it.

Step aside.

You’ll live longer.

Thank me later.

8. Be Shiny, Like a Traffic Cone

When the sun starts going down, you become invisible.

You need to stand out. Bright neon gear? Yes, please. Reflective vest? Go for it.

Honestly, I know it’s not “cool,” but you’ll be glad you look like a walking highlighter when some distracted driver spots you from a mile away.

And if you’re running at night? Strap on a headlamp.

I don’t care if you look like a miner, just stay visible.

9. Pay Attention — Seriously

The best way to avoid danger is to actually be aware of it. That means cutting down on the distractions.

Keep the music low, or better yet, ditch the headphones altogether. That little voice in your head telling you to look left?

That’s your best friend right now. Pay attention to the sounds around you. Honking horns? Engine revving? Those are all your alarm bells.

10. Know the Blind Spots

Hills and blind curves — these are the spots where cars sneak up on you. If you’re about to hit one, switch sides of the road. Simple as that. If you can’t see around that corner, chances are, the driver can’t either.

11. Be Polite

When you’re about to pass someone, don’t be a jerk. Announce yourself. “Coming up on your left!” or “Heads up, I’m gonna pass.” It’s common courtesy, and it keeps everyone safe. Plus, it avoids that awkward, “Oh, I didn’t see you there!” moment.

12. Ditch the Earphones (For Real)

I get it, music is life.

But here’s the thing: you need your ears when you’re running in the city.

That honking horn? The screeching tires? You’re gonna miss that if you’re blasting your favorite playlist.

I’m not saying ditch the music, just keep the volume low or pop one earbud out.

Trust me, it’s worth it.

13. Open-Ear Headphones Are Your Friend

You want music and safety?

Get yourself some open-ear headphones. They’re a game-changer. You still get the music, but you’re not cutting yourself off from the world around you. Best of both worlds.

15. Carry ID

What happens if you get hit? Or trip and sprain your ankle? Carry your ID. I

t’s not paranoid, it’s practical.

And hey, it’s also a good idea to stash some cash on you — you never know when you might need it.

16. Trust Your Gut

Your instincts? They’re on point. If something feels off — a weird vibe, a car coming too fast, a shady character — listen to it. If you feel unsafe, change your route. Your gut doesn’t lie.

I’ve written a previous article on running safety – you can check it out here. 

The Bottom Line

Look, city running isn’t just about speed or hitting your weekly mileage. It’s about staying alive, keeping your head on a swivel, and not getting run over. Follow these tips, and you’ll stay safe, be seen, and be a pro out there.

Stay sharp, stay fast, and keep running strong. 

— Coach D.

Listen, I’ve been running for over a decade now, and I can tell you this — no matter how long you’ve been running, you’re gonna mess up.

I’ve made my share of rookie mistakes, even after years on the road.

But here’s the kicker: those mistakes don’t define you, they teach you.

Running is a process, and it’s about learning as you go.

The trick is avoiding those mistakes that slow you down or derail your progress.

I’m here to help you avoid those blunders. So whether you’re a beginner or have run more miles than you can count, here’s a solid list of 16 running mistakes to steer clear of — and how to fix them, no excuses.

Mistake #1: Not Having a Plan

Let’s get real. If you don’t have a plan, you’re running blind.

No wonder you’re not hitting your goals. A good plan gives you direction, keeps you focused, and holds you accountable. Without one, you’re just guessing — and that won’t get you far.

The Fix:

Create a simple, clear plan.

Start small. Whether it’s a Couch to 5K plan or something more advanced, write it down and follow it.

A basic plan beats no plan at all.

As you progress, adjust the intensity and the mileage.

Keep it realistic.

Mistake #2: Overdoing It

Ah, the enthusiasm of a new runner.

You want to run every day.

You want to crush your goals right now.

But here’s the truth — doing too much too soon is a quick way to burn out or, worse, get injured.

The Fix:

Rest is your friend.

Rest days are a must. You’re not a robot, and your body needs time to recover.

I can’t say it enough: Listen to your body.

Cross-train.

Take recovery weeks where you cut back on mileage.

If you’re increasing mileage, do it slowly. The 10% rule works — increase your weekly mileage by no more than 10% each week.

Mistake #3: Eating a Big Meal Before a Run

We’ve all been there — you think, “I’m running, so I need a big meal.” Wrong move.

Too much food, especially heavy or greasy stuff, is a recipe for disaster.

You’ll be fighting stomach cramps and feeling sluggish before you even hit your stride.

The Fix:

Give yourself time to digest. 2-3 hours before your run is a good rule of thumb.

Keep your pre-run meals light, simple, and easy to digest. Carbs and lean protein — think toast with peanut butter or a banana. Keep it low-fat and low-sugar to avoid GI distress.

Mistake #4: Not Drinking Enough Water (Or Too Much)

Dehydration is the silent killer of performance. But overhydration? That’s a sneaky beast too. You can end up flushing out too many electrolytes, which leads to cramping and fatigue. It’s about balance.

The Fix:

Drink water consistently throughout the day,

not just during your run. Hydrate based on your body weight and how much you sweat. Use the “pee test” — if your urine is light yellow, you’re good.

If it’s dark, drink more.

Mistake #5: Refueling Poorly After Your Run

After a tough run, you’re wiped out, and the last thing you want to do is eat.

But that’s exactly when your body needs fuel the most. Skipping your post-run recovery meal is like leaving money on the table.

The Fix:

Refuel within 30 minutes of finishing your run. Focus on carbs for energy replenishment and protein to rebuild muscles. A banana with almond butter, or Greek yogurt with berries — simple, effective, and delicious.

Mistake #6: Static Stretching Before Your Run

Stretching before your run? Sounds like a good idea, right? Well, hold your horses.

Static stretching (you know, the old-school stretch-and-hold stuff) can actually weaken your muscles before a run, leaving you more vulnerable to injury.

The Fix:

Warm up with dynamic stretches: lunges, leg swings, or high knees.

These get your muscles moving and ready to tackle your run. Save the static stretching for after your run, when your muscles are warm and more flexible.

Mistake #7: Skipping Post-Run Stretching

We all know we should stretch, but it’s easy to skip it when you’re tired. Skipping post-run stretching is a mistake that leads to tight muscles, limited mobility, and more injuries down the road.

The Fix:

Make stretching part of your post-run ritual.

Hold each stretch for 30-45 seconds. Your muscles will thank you, and you’ll recover faster. Focus on the big muscles — hamstrings, quads, calves, and hip flexors.

Mistake #8: Bad Running Form

Your form is the foundation of every stride. Bad running form wastes energy, creates tension, and sets you up for injury. I’ve seen runners struggle with form because they’ve never had it corrected — don’t let that be you.

The Fix:

Think about your posture — head high, shoulders relaxed, arms swinging naturally.

Don’t slouch or overextend.

Keep a slight forward lean from your ankles. Engage your core to reduce side-to-side movement. Perfecting your form saves you energy and keeps you injury-free.

Mistake #9: Hard Runs in New Shoes

You’ve just bought those shiny new running shoes, and the first thing you want to do is hit the pavement.

But your feet might not agree. New shoes can cause blisters and discomfort if you go too hard right away.

The Fix:

Break in your shoes before going on a long run. Wear them around the house, then start with short runs. Gradually increase the distance as the shoes mold to your feet.

Mistake #10: Ignoring Recovery

You know what’s worse than skipping a run?

Skipping recovery.

Your body needs time to repair itself and get stronger. Without proper rest, you’re setting yourself up for injury.

The Fix:

Take rest days seriously.

Schedule recovery weeks every 3-4 weeks where you cut your mileage and give your body a break.

Recovery isn’t lazy — it’s part of the training process. Let your muscles heal and grow stronger.

Mistake #11: Not Getting Enough Sleep

We all know sleep is important, but when you’re training hard, it becomes even more crucial. Skimping on sleep is like trying to run a marathon with a half-empty gas tank. You’ll hit a wall, hard.

The Fix:

Aim for 7-9 hours of sleep each night. Track your sleep patterns and adjust.

Trust me, a good night’s sleep works wonders for your performance and recovery.

Mistake #12: Unrealistic Expectations

I get it — you want to hit a 5-minute mile tomorrow, but setting unrealistic goals will lead to frustration and burnout. Progress in running is a slow burn, not a sprint.

The Fix:

Set small, achievable goals. Focus on incremental progress. Celebrate the small wins — getting faster, running longer, feeling better. Your running journey is unique, so stop comparing yourself to others.

Mistake #13: Doubting Yourself

Doubt can derail a run faster than anything else.

If you start your run with negative thoughts, guess what? They’re gonna show up in your performance. You’ve got to believe in yourself.

The Fix:

Mental prep is key.

Visualize yourself succeeding, crossing that finish line strong. Get your mind right before you lace up those shoes — your body will follow.

Mistake #14: Ignoring Cross-Training

Running is great, but if that’s all you’re doing, you’re missing out on some serious benefits.

Cross-training builds overall fitness and prevents burnout.

The Fix:

Mix it up. Add cycling, swimming, or yoga to your routine. Strength training is especially important. A stronger body = a better runner.

Mistake #15: Wearing the Wrong Shoes

It doesn’t matter how fast or long you run — wearing the wrong shoes is a surefire way to set yourself up for injury.

The Fix:

Get fitted for shoes at a specialty running store. They’ll analyze your gait and foot type to find the perfect pair for you.

Comfort should always come first.

Mistake #16: Wearing the Wrong Clothes

You’d think this is a no-brainer, right? But wearing the wrong gear can make a run miserable, especially when you’re dealing with weather extremes.

The Fix:

Avoid cotton — it traps moisture and makes you feel like a swamp. Stick with moisture-wicking fabrics like DryFit or CoolMax. Layer properly for cold weather, and always dress for conditions 10-15 degrees warmer than it feels outside.

Wrap-Up: Learn, Adjust, Conquer

Running isn’t a one-size-fits-all sport. The more you know, the smarter you train. So, ditch these mistakes, adjust your approach, and start running smarter. Every step forward is progress.

And remember: every mile builds the runner you’re becoming. Keep crushing it.

Ever collapsed after a run thinking you’re done?

I used to—until I learned these recovery tricks the hard way.

Let me save you the trouble and show you how to actually maximize your post-run routine, so you can recover faster, feel better, and avoid the mistakes that could mess up all your hard work.

Mistake #1: Why Stopping Cold After a Run Is Dangerous 

It took me a while to realize this one.

Right after a hard run, all I wanted to do was to stop and catch my breath, maybe even collapse into a heap on the floor. But that sudden halt? It’s a mistake.

Trust me, it’s like slamming on the brakes in a car without slowing down first.

All the blood that was pumping through your body starts to pool in your legs, and—well, you’ve probably felt that dizziness or lightheadedness. If not, count yourself lucky, because it’s a miserable feeling.

The Fix:

Slow down.

Gradually ease out of your run by slowing to a jog, then walking it out.

Do it for at least 5-10 minutes.

Focus on your breathing, hydrate, and stretch. Don’t skip the cool down or you’ll be asking for trouble.

Mistake #2: Skipping the Stretching (Yes, It’s Important!)

I get it—you’re tired, your muscles are shot, and stretching might feel like the last thing you want to do.

But here’s the reality: skipping post-run stretches is like not icing a bruise after you bang it on the corner of the desk.

It’s a missed opportunity to aid in recovery, improve flexibility, and avoid tightness tomorrow.

The Fix:

Do some static stretches right after your run, focusing on those tight muscles like your quads, hamstrings, calves, and hip flexors. Hold each stretch for at least 30 seconds, and feel your body saying, “Thank you!” You can’t rush recovery.

Mistake #3: Not Rehydrating Properly (Water, Not Just Coffee!)

Post-run hydration is a big one. I’ve been guilty of reaching for a coffee or a snack, thinking I’d “recharge” that way. But the truth? Your body’s thirsty for water—or something with electrolytes. Skipping hydration is like forgetting to refuel your car after a long trip. You won’t get far without it.

The Fix:

As soon as you finish your run, grab some water—like, now. If it’s a hot day or you’ve been sweating buckets, go for a sports drink with electrolytes. Aim for half your body weight in ounces of water each day.

If your pee’s darker than pale yellow? Time to drink up.

Mistake #4: Staying in Your Sweaty Clothes (Don’t Be That Guy)

You ever hear that term “fresh as a daisy”? Yeah, well, that’s not gonna be you if you stay in your sweaty gear after a run. I’ve been there, thinking I’d just chill in my soaked clothes, and let me tell you—it’s a breeding ground for bacteria.

That discomfort? It’ll catch up with you, trust me.

The Fix:

Change immediately. Keep a fresh set of clothes with you.

If you can’t shower right away, baby wipes or wet wipes are your new best friend.

Get out of those clothes before you end up with a rash or some nasty post-run skin irritation.

Mistake #5: Reaching for Junk Food

I’ve been there—run a solid 5K, burn a ton of calories, and then think it’s time to devour a big plate of greasy comfort food.

But here’s the truth: your body just burned a ton of fuel, and now it needs high-quality nutrients to recover, not junk that’ll make you feel sluggish.

The Fix:

Opt for a solid snack or meal with carbs and protein.

A banana with almond butter, Greek yogurt with berries, or even a turkey sandwich will help.

Skip the sugary stuff. Your body deserves better than empty calories—it deserves the fuel that’ll help you recover and get stronger.

Mistake #6: Collapsing Into the Couch After Your Run

After a tough run, the couch seems like the perfect place to be, right?

But here’s the catch: lounging for hours after your run is like parking your car after a long drive and never turning the engine off. Your body’s still working and needs blood circulation to recover.

The Fix:

Get moving!

Do a bit of foam rolling, some light yoga, or even just walk around. Anything to keep the blood flowing. Your muscles will thank you, and your recovery will be that much better.

Mistake #7: Not Tracking Your Progress 

I know some of you think that if you’re just running, that’s enough, right? But if you’re not tracking your mileage, pace, and how you feel post-run, then you’re just running blind.

Keeping track gives you a roadmap to where you’re going and where you need to improve.

The Fix:

Start tracking your runs—mileage, pace, recovery, nutrition. Use an app, a journal, or even an Excel sheet. Keeping a log helps you stay accountable and lets you see your progress. It’s a game-changer.

Mistake #8: Not Getting Enough Sleep 

I’ll be honest—I’ve had my fair share of sleepless nights, especially during intense training periods. But here’s the kicker: sleep isn’t a luxury, it’s a necessity. If you’re skipping sleep, you’re shortchanging your recovery.

You need that sleep to rebuild muscle and boost performance.

The Fix:

Aim for 7-9 hours of solid sleep.

This is your recovery time—when your muscles repair and your body gets back to 100%. Trust me, your legs and your performance will thank you for it.

Conclusion:

There you have it—8 post-run mistakes that could be holding you back. You put in the miles; now give your body the chance to recover properly.

With these fixes, you’ll bounce back faster, run stronger, and avoid injuries. So, next time you finish a run, don’t just stop—cool down, hydrate, stretch, and refuel like the pro you are.

Now go out there and crush it. Every step counts, and recovery is just as important as the run itself.

When it comes to running marathons, success isn’t just about the hours spent pounding the pavements. Elite runners and amateur athletes alike are increasingly turning to the concept of marginal gains – a strategy made famous by British Cycling. The idea is to improve performance through small, incremental improvements across all areas, as these small improvements will lead to a big overall uplift. Collectively, these 1% gains can result in a major performance boost over time, too, so things should get better progressively.

Understanding Marginal Gains

The principle of marginal gains is very simple: make 1% improvements in several key areas, and the accumulated result can be significant. In marathon training, this could mean making tweaks to nutrition, sleep, or gear choices – all of which collectively enhance performance.

For example, a runner altering something as minor as their shoe insoles for better arch support could reduce fatigue over 42.2 km. Adjusting your stride to reduce ground contact time, refining your carb-loading strategy in the final week, or even experimenting with caffeine intake pre-race can contribute to better race-day results.

One 1% gain on its own is unlikely to have a major impact. However, if you were to gain 1% in multiple areas, multiple times, over a long period, then a 1% gain could end up making a huge difference. 100 1% gains would lead to 100% improvement overall when you think about it. It’s striving to keep finding these marginal gains that’s the key. You have to be determined to find another edge.

The Key Areas to Target

1. Training Efficiency: Instead of running more, run a bit smarter. Incorporate interval sessions, tempo runs, and hill workouts to maximise both aerobic and anaerobic thresholds. Tracking training load and recovery using apps and wearable technology can also ensure you’re optimising volume without tipping into overtraining, which can be detrimental. Too much training will lead to poor performance.
2. Recover and Sleep: Using wearables to track sleep quality and making lifestyle changes, such as limiting blue light exposure at night, can result in better recovery, less fatigue, and fewer injuries. Better recovery equates to more consistent training, and this can also reduce the risk of injury. Learn more about marathon heart rate here.
3. Nutrition: Optimise macro and micronutrient intake during training blocks. During tapering weeks, carbohydrate periodisation can lead to better muscle glycogen storage for race day. Nutrition is often a key area to find an edge because its ultimately nutrition that will fuel performance.
4. Gear & Race Wear: Advances in running shoe technology, particularly carbon-plated models, have been shown to improve running economy by up to 4%. Technical clothing and socks that reduce chafing also help over long distances. Gear and race wear gains relate to comfort and performance. 
5. Mental Conditioning: Techniques like visualisation, mindfulness, and structured race planning can sharpen mental toughness and help reduce perceived exertion. The practising of mindfulness specifically can also help to manage stress and increase pain tolerance. The latter will be crucial over long distances.

Marathon Betting: A Growing Trend

While personal performance is usually the main focus for runners, there’s an emerging trend among fans and spectators of major races like the London Marathon, and that is betting.

In fact, now you can place bets on the elite men’s and women’s winners, finishing times, and even the nationality of podium finishers. For those interested in looking at sports betting odds, the London Marathon has become a viable event for both casual and more experienced bettors.

What makes this even more exciting is that there’s been an increase in real-time betting options, with these options allowing bettors to respond to race developments as they happen. Watching a pacemaker drive the tempo or a late surge from a runner can now directly influence betting decisions.

This shift aligns with a wider trend of expanding betting options beyond traditional sports. Just as the margins between elite runners are razor-thin, betting on these races requires careful analysis of form, weather, pacemakers, and historical data.

Linking Performance and Betting

Interestingly, the principles of marginal gains apply just as well to sports betting as they do marathon running. Bettors who analyse previous marathon results, track runners’ seasonal bests, and factor in course-specific conditions can gain a competitive edge. Just as runners look for 1% improvements, those placing wagers can value in statistics that some overlook.

Just as a runner might be looking to reduce their race-day time by 1% through improved hydration or stride technique, bettors can find small edges that can improve their long-term ROI. For example, keeping a detailed diary of past marathon results and weather impacts or monitoring athlete withdrawals can offer insights that some may overlook.

Some bettors go as far as tracking what runners say in post-race interviews or on social media, as clues could be offered about how preparations have gone or the mindset leading into a big race. In turn, runners could be doing the same when analysing themselves and their opponents.

Final Thoughts: Embrace the Details

Whether you’re a casual runner, a competitive runner, or a fan interested in betting on the action, the philosophy of marginal gains offers valuable insight. Success in both areas is rarely about a single, dramatic breakthrough. Instead, it’s the result of small but consistent optimisations that build up over time.

The next time you’re reviewing a training log or comparing betting odds, remember – every percentage point really matters. The tiniest of gains can ultimately be the difference between success and failure.

So, lace up your running shoes with a little more intention, plan your race strategy down to the last detail, and take a closer look than ever before at the data – because it’s the small things that often make the biggest difference.

You want to go from just finishing to owning it, right?

The key is to build up gradually and listen to your body. You’ve got the drive, but now it’s about being smart. The secret? Work smarter, not harder.

I’ve seen too many runners go all-in too fast, trying to run like they’re training for an ultra, and then they crash and burn halfway through. It’s like hitting a brick wall.

I’ve been there, and I don’t want that for you.

Let’s get to it.

What’s Baseline Mileage?

Let’s break it down.

Your baseline mileage is the number of miles you can handle without feeling like you ran a marathon every day.

It’s not too easy, not too hard—just right. Think of it like finding that sweet spot in a workout where you’re pushing yourself, but still able to breathe easy.

The Golden Rule – Start Small

Here’s the deal—start small.

Don’t try to run 40 miles in your first week. I see runners do this all the time, and it’s a mistake. They go too hard, too fast, and end up sidelined.

Don’t make that mistake.

Think of this like a marathon to build up to your marathon. Start small, and gradually increase.

This isn’t a sprint, it’s a long game.

How to Find It:

Look back at your last 3–6 months of training and find that mileage that didn’t wreck you.

It’s the “I can do this every week” number. That’s your baseline.

Once you’ve got that, it’s about building from there without going off the deep end.

Begin with Walks

Don’t rush it.

Seriously.

If you’re just getting back into it, don’t feel bad about starting with walks.

No shame in that.

Walking is the foundation of your running success.

When you’re ready, you can add more jogging and less walking.

You’re not in a race to get from zero to 10 miles in a week. Get your body used to moving first, and then work up to that 30-minute jog.

The 10 Percent Rule: Small Gains, Big Wins

This is a big one. The 10 percent rule is your best friend. Once you’ve got your baseline, you can start increasing your mileage by no more than 10 percent a week. So, if you ran 20 miles this week, only add 2 miles next week. That’s it—slow and steady.

I’ve made the mistake of trying to jump from 10 miles to 20 miles too fast. Ended up with a messed-up knee for 6 months. Trust me, don’t rush it.

Recovery Week: Because You’re Not a Machine

Even pros need recovery.

After a few weeks of building up, it’s time for a recovery week.

I know, it feels like you should just keep pushing, but that’s how you end up burnt out or injured.

A recovery week means cutting your mileage by 20-30%.

Sounds crazy, right? But trust me, it works. Your muscles, joints, and mind need that time to recover and adapt. You’ll come back stronger the next week.

Watch Your Form

As you add more miles, it’s easy to get lazy with your form.

I’ve been there.

The fatigue sets in, and next thing you know, you’re slouching like a zombie.

Bad form will mess you up more than you think. If you’re slumping, you’re wasting energy and setting yourself up for injury.

Here’s how to fix it:

• Keep your core engaged—this isn’t yoga, but your core needs to be tight to keep good posture.
• Relax your shoulders—don’t tense up. Drop them down and back.
• Swing your arms—don’t let them just hang by your sides. They help keep you moving.

Good form will keep you from hitting the wall when you’re in the last few miles. Trust me on this.

Listen to Your Body

You’re not a superhero. Your body’s going to talk to you. And when it does, listen. If you feel pain, like stabbing pain in your knee or back, don’t ignore it. Your body is saying, “Hey, slow down.” If the pain sticks around, take a break.

Running through pain never works.

And when you feel too fatigued, don’t try to push through. Let your body tell you when it’s time to rest.

Fatigue and chronic soreness are big red flags. Don’t ignore them.

Your Checklist

• Start small, build gradually. Don’t jump from 10 miles to 40 miles in a week. You’ll burn out. Increase your mileage slowly—this isn’t a sprint, it’s a journey.
• Follow the 10 percent rule. Increase your mileage by no more than 10 percent each week. Think of it like building a house—start with a strong foundation before adding more.
• Recovery week every 3–4 weeks. Take a step back (literally). Drop your mileage by 20-30% every few weeks. It helps your body adapt and come back stronger.
• Listen to your body. If your knees are hurting, it’s time to dial it back. Pain is your body saying, “Hey, take it easy.” Don’t ignore it.
• Walk before you run. If you’re starting from zero, walk. Then slowly work your way up to running. Building a strong base is key.
• Mind your form. Bad form will burn you out faster than anything. Focus on posture, arm swing, and keeping your core tight. It’ll save you energy and keep your joints healthy.

Conclusion

Increasing your mileage isn’t about being the fastest.

It’s about being smart. Start small, increase gradually, and listen to your body.

The rest will follow. It’ll take time, but that’s how you build consistent, sustainable progress.

Ready to lace up and get your mileage up? Let’s do this. But remember: slow and steady wins the race.

Rock ‘n’ Roll San Diego Marathon is back on Sunday, June 1, 2025. The electric atmosphere, ggreat music, scenic routes, and meaningful charity connections are some of the key ingredients of this event, gaining more and more attention in the last few years. It’s become a well-known event where people are even willing to bet on winners and outcomes. Placing a bet on the San Diego race can add an extra layer of excitement and suspense to the experience. If you’re looking for the best odds available, you can find them on a comparison site like oddschecker.com, which provides a complete overview to help you choose the one that best suits your needs. This way, even casual fans attending the marathon or following the event from home can get in on the action and enjoy a more interactive race-day experience.

Why the Rock ‘n’ Roll San Diego marathon is so beloved

There’s a live band every mile and a passionate crowd ready to cheer runners on. That alone is enough to make runners fall in love with this marathon. Furthermore, it takes runners on a scenic tour of San Diego with its amazing scenery, breath-taking views and lively residential neighborhoods. This year a staggering number of 20,000 participants is expected, alongside thousands of spectators and fans. Runners meet at the Health & Fitness Expo, held at the San Diego Convention Center, where they can collect their race bibs, browse gear and nutrition products, and better assess their strengths and areas for improvement. The event is extremely flexible: everyone can decide how far and how fast they want to run and if they want to connect their results with a charitable cause. Elite runners usually finish this or any other standard marathon in 2 hours and 10 minutes. But you can take as much time as you want. The limit is 7 hours for the marathon and 4 hours for the half-marathon. This way even amateur runners and walkers can enjoy the day and still cross the finish line.

The philanthropic aspect of the Rock ‘n’ Roll San Diego Marathon

Another unique aspect of the Rock ‘n’ Roll San Diego Marathon is its connection to charity. In 2025, the event is once again partnering with Guardian Revival, a nonprofit organization supporting the mental health of veterans and first responders. Raising funds for this cause is the main reason to run for a lot of participants. You can sign up as Guardian Champions, raising funds for essential wellness programs while training for the big day. Personal fitness achievements and social causes are thus inextricably linked in this event. This is a great way to stay healthy, take part in a fun and lively event and help raise funds for a worthy cause. In order to link your participation with the charity fundraising, you’ll need to register early and indicate your intention to support the nonprofit organization. If this year you didn’t do that, prepare well for the next edition.

Learn more about marathon heart rate here.

How to prepare for this marathon

Thinking about running your first marathon on this special occasion and maybe raise awareness for a just cause? Here are some tips to fully enjoy your time in this amazing contest.

1. Maintain a healthy and balanced training schedule in the months prior to the event. You can ask a personal trainer for guidance or follow a structured plan using a fitness app. And take the necessary breaks to avoid injuries.
2. Control your food and water intake before, during and after the marathon. Your body needs the right fuel to cross the finish line, especially if you are not used to this physical effort. 
3. Enjoy yourself. Take in the magnificent San Diego landmarks, fully embrace the music and cheering and remember the charity goal of this event. You are doing something great and meaningful.

Ever collapsed after a run thinking you’re done? I used to—until I learned these recovery tricks the hard way.

Let me save you the trouble and show you how to actually maximize your post-run routine, so you can recover faster, feel better, and avoid the mistakes that could mess up all your hard work.

Mistake #1: Why Stopping Cold After a Run Is Dangerous (And How to Avoid It)

Look, I’ve been there, right after a hard run, just wanting to stop and catch my breath, maybe even collapse into a heap on the floor. But that sudden halt? It’s a mistake. Trust me, it’s like slamming on the brakes in a car without slowing down first. All the blood that was pumping through your body starts to pool in your legs, and—well, you’ve probably felt that dizziness or lightheadedness. If not, count yourself lucky, because it’s a miserable feeling.

The Fix:
Slow down. Gradually ease out of your run by slowing to a jog, then walking it out. Do it for at least 5-10 minutes. Focus on your breathing, hydrate, and stretch. Don’t skip the cool down or you’ll be asking for trouble.

Mistake #2: Skipping the Stretching (Yes, It’s Important!)

I get it—you’re tired, your muscles are shot, and stretching might feel like the last thing you want to do. But here’s the reality: skipping post-run stretches is like not icing a bruise after you bang it on the corner of the desk. It’s a missed opportunity to aid in recovery, improve flexibility, and avoid tightness tomorrow.

The Fix:
Do some static stretches right after your run, focusing on those tight muscles like your quads, hamstrings, calves, and hip flexors. Hold each stretch for at least 30 seconds, and feel your body saying, “Thank you!” You can’t rush recovery.

Mistake #3: Not Rehydrating Properly (Water, Not Just Coffee!)

Post-run hydration is a big one. I’ve been guilty of reaching for a coffee or a snack, thinking I’d “recharge” that way. But the truth? Your body’s thirsty for water—or something with electrolytes. Skipping hydration is like forgetting to refuel your car after a long trip. You won’t get far without it.

The Fix:
As soon as you finish your run, grab some water—like, now. If it’s a hot day or you’ve been sweating buckets, go for a sports drink with electrolytes. Aim for half your body weight in ounces of water each day. If your pee’s darker than pale yellow? Time to drink up.

Mistake #4: Staying in Your Sweaty Clothes (Don’t Be That Guy)

You ever hear that term “fresh as a daisy”? Yeah, well, that’s not gonna be you if you stay in your sweaty gear after a run. I’ve been there, thinking I’d just chill in my soaked clothes, and let me tell you—it’s a breeding ground for bacteria. That discomfort? It’ll catch up with you, trust me.

The Fix:
Change immediately. Keep a fresh set of clothes with you. If you can’t shower right away, baby wipes or wet wipes are your new best friend. Get out of those clothes before you end up with a rash or some nasty post-run skin irritation.

Mistake #5: Reaching for Junk Food (You Deserve Better!)

I’ve been there—run a solid 5K, burn a ton of calories, and then think it’s time to devour a big plate of greasy comfort food. But here’s the truth: your body just burned a ton of fuel, and now it needs high-quality nutrients to recover, not junk that’ll make you feel sluggish.

The Fix:
Opt for a solid snack or meal with carbs and protein. A banana with almond butter, Greek yogurt with berries, or even a turkey sandwich will help. Skip the sugary stuff. Your body deserves better than empty calories—it deserves the fuel that’ll help you recover and get stronger.

Mistake #6: Collapsing Into the Couch After Your Run

After a tough run, the couch seems like the perfect place to be, right? But here’s the catch: lounging for hours after your run is like parking your car after a long drive and never turning the engine off. Your body’s still working and needs blood circulation to recover.

The Fix:
Get moving! Do a bit of foam rolling, some light yoga, or even just walk around. Anything to keep the blood flowing. Your muscles will thank you, and your recovery will be that much better.

Mistake #7: Not Tracking Your Progress (You Can’t Improve What You Don’t Measure)

I know some of you think that if you’re just running, that’s enough, right? But if you’re not tracking your mileage, pace, and how you feel post-run, then you’re just running blind. Trust me, I’ve learned that the hard way. Keeping track gives you a roadmap to where you’re going and where you need to improve.

The Fix:
Start tracking your runs—mileage, pace, recovery, nutrition. Use an app, a journal, or even an Excel sheet. Keeping a log helps you stay accountable and lets you see your progress. It’s a game-changer.

Mistake #8: Not Getting Enough Sleep (Recovery Happens When You Sleep!)

I’ll be honest—I’ve had my fair share of sleepless nights, especially during intense training periods. But here’s the kicker: sleep isn’t a luxury, it’s a necessity. If you’re skipping sleep, you’re shortchanging your recovery. You need that sleep to rebuild muscle and boost performance.

The Fix:
Aim for 7-9 hours of solid sleep. This is your recovery time—when your muscles repair and your body gets back to 100%. Trust me, your legs and your performance will thank you for it.

Conclusion:

There you have it—8 post-run mistakes that could be holding you back. You put in the miles; now give your body the chance to recover properly. With these fixes, you’ll bounce back faster, run stronger, and avoid injuries. So, next time you finish a run, don’t just stop—cool down, hydrate, stretch, and refuel like the pro you are.

Now go out there and crush it. Every step counts, and recovery is just as important as the run itself.

If you’re like me, you’ve probably stared at your trail running shoes, thinking: “Could these bad boys do double duty for road runs?” It’s a legit question, especially if you’re trying to squeeze in miles across multiple terrains without going broke buying shoes for every run.

Let me tell you, I’ve been there.

I’ve swapped my trail shoes onto pavement and regretted it the next day.

I thought my trail shoes would carry me just as smoothly on the road as they did on rocky paths.

Spoiler: it didn’t work.

And today, I’m gonna break it down, so you don’t make the same mistake I did.

Can You Use Trail Running Shoes on the Road?

Yes, technically, you can use trail running shoes on the road. But it’s like running in flip-flops—possible, but not the best choice.

Let me explain more…

Trail shoes are tough. They’re made for rocks, mud, and rough trails.

We’re talking about thick soles and big lugs that grip the dirt and rocks.

These shoes are meant to give you stability when you’re leaping over roots and dodging streams—not exactly the ideal situation for the smooth, steady stride you want on the pavement.

On the other hand, road shoes are lighter, sleeker, and made for the constant pounding of pavement. They’ve got a thinner tread, less weight, and more cushioning to make sure you’re not feeling every pebble beneath your foot. 

Let me dive in a little deeper into what makes a trail pair.

Uppers and Durability

The uppers of trail shoes? They’re tough.

They’re made to handle sharp rocks, thorns, and wet conditions easily.

This durability, though, can feel heavy when you’re just running on concrete. It’s like wearing heavy armor when all you need is a light jacket—great for protection, but not the ideal for smooth pavement. Trust me, you’ll feel the extra weight in the first mile.

Tread Patterns and Grip

Trail shoes have big lugs that grip the ground, like a bear clawing at a tree.

While that’s great for mud and rocks, it’s not so great for roads.

On asphalt, those lugs can slow you down.

You won’t feel that smooth bounce you get from road shoes.

Instead, you’re dragging a little extra weight and not getting the bounce you’d expect.

They’ll wear down fast too, leaving you with a pair of shoes that can’t handle the trail anymore.

Learn from my mistake: don’t make them wear out quickly on the road.

Here are more reasons you shouldn’t use them:

1. Not the Best Ride: Trail shoes are built for uneven ground, which means they’re not designed for the consistent, smooth motion you get on roads. You’re not getting that bouncy feel you want on pavement. Instead, you’re just slugging through miles with clunky shoes that were made to conquer rocks, not concrete.
2. Heavy on the Feet: Let’s be real: trail shoes are built with protection in mind. That means they tend to be heavier. It might not seem like a big deal, but after a few miles, you’ll feel like you’re carrying a weight on each foot.
3. Your Stride Gets Messed Up: The thick soles and aggressive tread can mess with your stride on the road. It’s like trying to sprint with a backpack full of bricks—you’re just not going to get the fluid motion you need.

Pros of Using Trail Running Shoes on the Road

Okay, I’m not all doom and gloom here.

There are a couple of upsides to using your trail shoes on the road if you’re in a pinch:

1. Protection: They’ve got that reinforced toe cap that’ll keep you safe from any errant rocks or curbs you might hit.
2. Stability: If you’re running on a road that’s got more uneven spots than usual, trail shoes will offer better support and stability than your typical road runners.

But, that’s about it. The pros are few, so don’t expect them to be a perfect fix for your road running setup.

When to Use Hybrid Shoes

Alright, so now we’re talking.

What if you love the idea of hitting both the road and trail in one go?

Enter: hybrid shoes.

These shoes give you the best of both worlds.

They’ve got enough cushion to keep you comfortable on pavement, but enough grip to take you off-road without feeling like you’re wearing cleats.

If you’re the type of runner who loves variety (and isn’t going to drop $200+ on multiple pairss), hybrid shoes are your answer.

If you want hybrids, check out models from Brooks or Saucony. They give you a taste of both terrains without compromising too much on either.

New to trail running? Start here.

Bottom Line: When to Use Trail Shoes on the Road

• Yes, you can do it. But will you be faster? More comfortable? Probably not.
• Stick to road shoes for road running if you’re planning to hit fast paces or longer distances.
• Save your trail shoes for the trails where they belong, or get a hybrid shoe if you’re mixing things up between terrains.

Conclusion: The Right Shoe Makes All the Difference

If you’re a trail junkie but need a shoe for both the road and the dirt, hybrids are the ticket. But if you’re serious about each surface, don’t mix and match. Trail shoes for the trail, road shoes for the road. Simple as that. Trust me, your feet (and performance) will thank you.

And hey, remember: every mile builds the runner you’re becoming. Whether it’s on the trails or the road, just make sure you’re wearing the right shoes for the job.

Running shoes are everything, right?

They’re the foundation of every run, your cushion when the miles get long, and your protection from the pavement.

But when you’re shelling out $100 to $300 for a pair, it starts feeling like you’re paying for the right to be comfortable while you’re putting in the miles.

I get it—shoes can be expensive.

But trust me, you don’t need to break the bank to find something comfy.

I’ve been there, spent too much, only to find comfort isn’t always about the price tag.

Let’s get you a quality pair without sending your wallet into shock.

Ready to hit the pavement and not break the bank? Let’s dive in.

Why You Shouldn’t Pay Full Price for Running Shoes

I know, those shiny new shoes call your name, but hold up—buying on impulse isn’t always the smartest choice.

If you’re running regularly, you’ll probably need new shoes every 400-500 miles.

It’s just part of the game.

So, the idea is to keep costs down without sacrificing comfort or performance.

I’ve been burned too many times buying the latest “must-have” model only to have them fall apart after a few months.

Well, never again.

How to Shop Smart and Find Great Deals on Running Shoes

I’ve got some tricks to help you score solid shoes without wrecking your budget. Ready?

Wait for Big Sales:

This one’s easy—just gotta have some patience.

Stores do big blowout sales, and sometimes, the best deals are in the off-season. Don’t rush to buy during the peak times—November is your month, my friend, when all the stores are clearing out last year’s models.

Compare Prices Online:

It’s 2025. There’s no excuse for not doing a quick search. Use price comparison sites like ShoeKicker to find the lowest deals, and don’t forget to check reviews while you’re at it. A good deal on shoes that feel like crap? That’s just another mistake waiting to happen.

Last Year’s Model:

I get it, last year’s shoes sound like old news. But trust me, they’re almost the same as the new ones, at a way better price.

Seriously. Those 2023 shoes are 80% as good as the new 2025 model, but they’ll cost a whole lot less. 

Check Other Colors for Savings

Here’s a trick—sometimes, just changing the color can save you a lot of cash.

It sounds nuts, but sometimes those “exclusive” colorways carry a premium price tag. Skip the hype, pick a color that isn’t all over Instagram, and you could save yourself a pretty penny.

Don’t Forget About Outlet Stores

Outlet stores are your best-kept secret when it comes to saving on running shoes.

Some of my best buys came from Nike and Adidas outlets, where you’ll find solid options at discounts of 30% or more. Seriously, it’s like a hidden gem for runners—good shoes at a fraction of the cost.

Online Savings: Your New Best Friend

If you’re not hitting up online stores for your next pair, you’re leaving money on the table.

Zappos, Shoebuy, and ShoeKicker are all solid options for finding killer deals.

Plus, the shipping’s usually free, and if you don’t like the shoes, returns are a breeze. I’ve sent a few pairs back myself. Not every online deal is the one.

Sign Up for Newsletters and Get Deals in Your Inbox

Yeah, I know, more emails—but seriously, signing up for newsletters is how you get the best deals. Some of the best discounts on shoes come from newsletters. You can sign up for your favorite brand’s newsletter and get access to exclusive discounts.

Bonus? You can create a separate email just for these deals to keep your inbox from exploding. I’ve snagged some crazy sales this way—just don’t let the emails pile up like dirty laundry.

Quality Over Trends: How to Avoid the Hype

The truth? You don’t need the latest and greatest model.

Some of the best running shoes I’ve ever bought were from a couple of seasons ago. You can skip the flashy ads and Instagram influencers, and still get shoes that’ll make you feel like a million bucks on your run. Trust me: quality doesn’t come with the newest label—it comes with the right fit.

Cheap Running Shoes That Actually Work

Here are my top favorites when it comes to getting running shoes that do the job without burning a hole in your wallet:

Nike Downshifter 13 – $75

If you’re on a budget but still want a reliable shoe for your daily runs, the Nike Downshifter 13 is your solid pick. It’s breathable, so your feet won’t get all sweaty, and the durable outsole holds up whether you’re pounding pavement or hitting lighter trails. It’s like that dependable friend who’s always there, no fuss, no drama—just gets the job done.

Downside: Don’t expect a lot of bounce or energy return—it’s not a speed demon, but it’ll get you through your runs without complaints.

Saucony Axon 3 – $100

If you want a bit more “oomph” without breaking the bank, the Saucony Axon 3 is a beast. The PWRRUN foam provides great cushion and support, and it’s lightweight—perfect for long runs or those days when you want to push the pace.

Downside: It can feel a little stiff, so if you’re just jogging at a leisurely pace, it might not be the most comfortable. Plus, the forefoot might feel tight if you have wider feet.

ASICS Gel Venture 9 – $80

For off-road runners, the ASICS Gel Venture 9 is a fantastic budget option. It has great traction and durability for trails, plus the GEL technology adds a soft cushion when you’re running downhill. It’s built for those rugged trails, and for $80, you’re getting great performance.

Downside: It’s a bit on the heavier side, so road runners who want to feel light and fast might not love it.

Brooks Revel 7 – $100

For casual runners or those just starting out, the Brooks Revel 7 is a comfy, all-around shoe. It’s cushy with a springy midsole, making it feel like you’re running on clouds. It’s versatile enough for running, walking, or even light trails.

Downside: Don’t expect it to help you break speed records. It’s comfy, but it’s not built for long distances or fast paces.

ASICS GT 1000 13 – $11

If stability is your priority, the ASICS GT 1000 13 is worth checking out. It’s great for those with flat feet or overpronation, thanks to its Flytefoam cushioning and PureGEL in the heel for a soft landing.

Downside: The midsole is a bit stiff, so don’t expect a bouncy, responsive feel for fast runs or sprints. But for stability, it’s a solid choice.

Quick Checklist for Choosing Your Shoe:

• Budget-friendly: Nike Downshifter 13 ($75)
• For long runs and lightweight: Saucony Axon 3 ($100)
• Trail runs: ASICS Gel Venture 9 ($80)
• All-around, comfortable: Brooks Revel 7 ($100)
• For stability (flat feet/overpronation): ASICS GT 1000 13 ($110)

Run Long: Pro Tips to Extend the Life of Your Running Shoes

Now that you’ve got your shoes, let’s keep them in top shape for as long as possible. Here are some tips to make them last longer than you think:

• Rotate Your Shoes: Just like you switch up your training routine, switch up your shoes. This can reduce wear and tear, keep your feet in good shape, and prevent you from wearing down that sweet cushion too quickly. I’ve made that mistake too—wearing the same pair until they’re falling apart.
• Wash ‘Em Right: Whatever you do, don’t toss your shoes in the washing machine—it’s a one-way ticket to ruining them. Clean them gently by hand—soap, water, and a brush. Trust me, your shoes will thank you. (And no, don’t toss them in the dryer, either. You’re not making sneakers, you’re ruining them.)
• Store ‘Em Right: Don’t leave your shoes in the trunk of your car or out in the sun. Store them in a cool, dry spot—trust me, they’ll last longer, and your feet won’t regret it.

Conclusion: Get Smart, Save Big, and Keep Running

There you have it—the inside scoop on how to score cheap running shoes without feeling like you’ve compromised anything. You can find great deals if you’re smart about it—patience, knowledge, and a little bit of hustle go a long way.

Now, get out there, grab a pair of shoes that fit you, and keep pounding that pavement (or trail). Don’t let the price tag slow you down. Your feet—and your wallet—will thank you.