Cross Training For Runners

Looking for a simple exercise that not only helps shape up your butt but can protect you against overuse running injuries? Then look no further than the clamshell.

The weirdly named clamshell exercise is undoubtedly one of the best hip-strengthening exercises.

This move is more used in physical therapy than gym routines, but it’s extremely useful.

In today’s article, I’ll dive into how to do the clamshell exercise correctly, the main reasons to add it to your workout routine, and its benefits and progressions.

What Is The Clamshell

Though clamshells aren’t that instagrammable, it’s still an exercise you should add to your exercise plan.

The clamshell consists of a controlled movement that targets the glutes and hips.  Imagine a clam shell hanging open and close. This is what you do when performing clamshells.

Here’s the truth.

Unlike squats or deadlifts, clamshells are not a showy exercise. But it’s still one of the best exercises for hip strengthening and managing hip injury.

Let’s delve a little bit deeper.

The Benefits of Doing Clamshells For Runners

So why should you add this oddly named exercise to your workout repertoire?

Many reasons.

Reduce Pain

This exercise is widely used in physical therapy clinics to help patients manage and cure hip pain, back pain, and sciatica—to name a few conditions.

Clamshells help reduce pain by strengthening the hip, core, and lower back muscles. More specifically, the pain is reduced by balancing the muscular output between the thighs, glutes, and pelvic floor.

Of course, don’t take my word for it.

Research in the Journal Of Orthopedic and Sports Physical therapy reported the clamshell exercise is one of the best hip-strengthening exercises for managing and treating injury.

That’s why exercise is often used in physical therapy clinics to help with chronic muscle and joint issues.

Additional Resource – Your Guide to Groin Strains While Running

Muscle Definition

Looking to add some shape and definition to your butt? Look no further than the clamshells. It’s one of the best exercises for muscle shape and development.

Add more resistance—as shown below—and the exercise will burn your glutes. This is especially the case if you do as many reps as you can—or to train to failure—as it will set the stage for defining that muscle group.

Run Stronger

As far as I can tell, the clamshell is one of the best exercises for runners.

Instability in the hips as a runner can wear havoc. The more miles you log in, the higher the risk for injury. Poor stabilized hips can lead to dysfunctional running gait that can cause many overuse injuries, such as the runner’s knees and ITBS.

As a runner, when your gluteus Medius and hips are weak, you’re likely to experience injury since these muscles stabilize your hips—and the rest of your body—during running.

More on this later.

Glute Activation

Another benefit of the clamshell is that it can help activate the glute.

When performing glute strengthening exercises, such as squats or lunges, it’s key to properly activate the muscle(s) targeted.

So before you squat or whatever, perform 2-3 clamshells to fire up your glutes. This helps to make sure they’re activated and working as prime movers

Simple

A clamshell is an easy, simple exercise that you can perform anywhere. It doesn’t require special gear or weights, and your joints undergo no impact.

Additional resource – Does running build muscles?

Muscles Targeted by The Clamshell Exercise

Clamshells primarily target the glutes.

What’s usually referred to as the glutes is a group of three muscles:

• Gluteus maximus, which is the muscle that extends the hips and aids with abduction and external rotation of the leg
• Gluteus medius is the main abductor and external rotator of the hip.
• Gluteus minimus, which functions as the primary interval rotator of the hip joint, assists in the abduction and inward rotation of the hip.

The gluteus muscles is key for keeping your body upright during standing, walking, and running. These also produce a lot of force during specific movements, such as standing up, walking, running, and jumping.

The gluteus maximus, as the name implies, is the biggest of three—it’s, in fact, the biggest muscle in your body. It’s also the prime mover in hip extension.

It’s also the muscle that tends to get all the glory. But that doesn’t make it more important than other muscles, especially the gluteus medius.

Let me explain.

Additional Resource – Can you run again after knee replacement

The Importance of Gluteus Medius

Clamshells specifically target the gluteus Medius, which is located on the outer edge of the butt and is in charge of stabilizing the pelvis.

Sandwiched between the two other glute muscles, the gluteus Medius is the abductor muscle that forms the outer edge of the buttocks and the sides of the hips.

Powerful medial glutes can guide you through every step by assign in stabilization, propulsion, and protection of the joints and the rest of your body from extra load.

What’s more?

This muscle helps stabilize the pelvis when standing on one leg, which makes it super crucial for sports that involve “jumping” from one leg to the other—running is no exception.

Dysfunction and/or weakness in this muscle leads to trouble. Lack of stability due to weak Medius muscles can cause injuries since your body isn’t moving correctly.

In addition, when your glute medius is weak or dysfunctional, the other muscles eventually have to pick up the slack, leading to pain and injury.

Who Should do The Clamshell?

Everyone.

This exercise helps a wide range of people and athletes and is used in physical therapy clinics to strengthen the glutes, hips, and core.

That said, hip-strengthening moves are more important for runners or anyone who plays running-involved sports, such as football, tennis, or basketball.

Hip strength benefits runners the most since they’re more likely to suffer from overuse injuries from weak hip muscles. In fact, studies have reported that dysfunction or weakness in the muscles of the hips could lead to foot, ankle, and knee pain.

Of course, don’t take my word for it.

Research has shown that patients with low back pain usually have poor hip strength. Also, those suffering from patella-femoral knee pain—colloquially known as runners knee—could benefit from a hip strengthening protocol.

So it’s no surprise that the clamshell has been therapeutically used to reduce back, hip, or knee pain. It’s also a preventative measure to improve strength and function and prevent painful conditions.

Most cases of knee, ankle, and foot pain originate—fully or partially—in the hips.

Additional resource  – Here’s your guide to pain on top of the foot while running.

How To Do The Classic Clamshell

Though clamshells have a lot to offer, they still look deceptively simple. All you’re doing, after all, is opening and shutting your legs like a clamshell.

But don’t let the simplicity fool you. Implement the following tips to get the most out of this potent exercise. Do it right, and your glutes will be burning in no time.

Clamshells – The Proper Form

Begin by lying on your right side with your feet and hips stacked, knees bent 90 degrees, and your head resting on your right arm.

Next, while engaging your core, raise the top knee, opening the hip, making sure to keep the ankles together as far as possible without shifting your pelvis.

Ensure the right—bottom—leg is stationary and flat against the ground.

Hold for a moment, squeezing your glutes at the top of the movements, then slowly lowering your left knee to the starting position.

Shoot for 16 to 20 reps, then roll over and do the other side to complete one set. Shoot for three sets.

When performing the clamshell move, keep your upper body stationary and maintain a neutral spine.

To stabilize and strengthen your core, keep your core engaged throughout the movement. Also, keep your lower back still. The rotation should din the hips, not the back.

You’re doing it correctly once you start experiencing fatigue in the gluteus Medius on the outside and top of your glutes.

Once you master the classic clamshell, feel free to move on to greater resistance and variations as you get stronger.

Additional resource – Common running injuries

The Hip Raise Clamshell

The classic clamshell can hold its ground, but if you’ve managed to master the simple version, make things more challenging with modifications and advanced add-ons.

If you think performing planks is challenging enough, try adding the clamshell to them. Doing this forces you to stabilize your core while also targeting the muscles of your glutes.

What’s more?

The hip raise clamshell improves shoulder stability and fires up the triceps.

However, the mix of hip mobility and spine stability isn’t beginner-friendly, so ensure you can do both movements properly as separate exercises before doing them together.

Here’s how to do it.

Begin by laying on your right side with knees bent, ankles, and feet tougher. You can perform this exercise on the floor or mat. Up to you and your comfort level.

Next, while engaging your core and keeping your feet together, raise your left knee as you lift the right hip off the floor simultaneously.

Hold at the top, return the left knee, and simultaneously lower the left knee and right hip to return to starting position.

Shoot for your goal reps, switch sides and complete on the other side. If this is too easy for you, then make it more challenging by adding a resistance band to the exercise.

Clamshell Exercise With a Resistance Band

Try adding a resistance band to make the regular clamshell rotation more challenging. This will tax your glutes and hamstrings even more.

I recommend starting with a looser band, then working to more resistance to build strength.

Start off by assuming the same position as you’d with regular clamshells. Then place the resistance band around both legs, just above your knees.

While keeping your upper body stationary and feet in contact with one another, raise your left knee about eight to ten inches away from the right knee.

Hold it at the top for a moment before bringing your knee back to the starting position. Do 12 to 16 reps on each side to complete one set. Shoot for three sets.

The three most painful letters no runner ever wants to see: DNF.

This is every runner’s worst nightmare and one of the toughest decisions to make. When this happens to you, you’ll be frustrated, devastated, and disappointed.

But don’t let DNF destroy your resolve – one race doesn’t Define who you are. Talk to any runner who has been around the racing world for a while, and you’ll find they have DNF’d at least one or more times in their running career. There’s no way around that.

But would you like to learn how to manage or prevent those DNFs from happening? Then you have come to the right place.

In this article, I’ll explain what DNFs are all bout as well as the common causes for a DNF, how they happen, and how you can prevent them from turning into an obstacle to the finish line.

What Is A DNF In Racing?

DNF is an acronym for Did Not Finish, which is anytime a runner crosses the starting line of a race but, due to injury, illness, etc., walks off the course during the race and never makes it to the finish line.

Anyway.

Since you’re here, you likely already know this.

A DNF can strike for different reasons – whether you wound up too dehydrated, got injured during the event, fell ill, or had any other unforeseen circumstances.

Understanding the causes behind a DNF can drastically improve your odds of avoiding one next time and be able to embrace the suck if they happen in the future.

Deciding to pull the plug on a race is one of the hardest racing decisions a runner has to make. But it’s a decision we all must make one day or another.

And most likely, what you want to know is how to avoid DNFs in the future—or at least when to DNF and when NOT to DNF.

Additional Resource – Can You Run With An Abdominal Strain?

DNS Vs. DNF Vs. DQ

DNS and DQ are other common terms that might be confused with DNF but mean different things.

DNS stands for Did Not Start. This means the runner has registered for the race, maybe even picked up their race kit, but chose not to show up to the start line.

As far as I can tell, DNS is not frustrating as DNF since you haven’t shown up to the race venue with the hope of finishing the event.

In most cases, DNS happens when the runner realizes they won’t be able to make it to the race beforehand.

But when a DNS strikes due to volatile circumstances, it can be a huge disappointment. Death in the family, hurricanes, sickness, injury, and last-minute work, are classic causes of a DNS.

DQ stands for disqualified. This is when a runner has finished the event, but their performance isn’t recognized.

For example, expect to get disqualified during a race if you cut short or take unauthorized aids, such as hopping on public transport, etc.

What’s more?

An athlete can be pronounced disqualified in elite races after a positive doping control. Sprinters can also get disqualified due to an early start.

Additional Resource – How to Make yourself poop before a run.

When Not To DNF While Racing

DNFing, the right way and for the right reasons, can save you a lot of trouble. But there are times when you shouldn’t go that route. This is the case even if every fiber of your being is against finishing the race.

What you risk from DNFing for no good reason is that it may become a habit. Once you allow it once, it becomes easier and easier to pull the plug next time.

Most races are designed to push you out of your comfort zone, regardless of how hard you trained your heart.

Whether you’re tackling a longer distance for the first time or striving for a new PR, you should feel uncomfortable. A good race is no easy walk in the park and all that.

Don’t DNF if you answer yes to any of the following:

• Does walking away sound like the easy way out? (this is how you build the habit of being a quitter, and you don’t want that)
• Do you have another race coming? (focus on this race, worry about the other when the time comes).

Additional Resource- Here’s the full guide to RPE in running.

When You REALLY should DNF When Racing

In contrast to what your ego might believe, there’s no shame in a DNF. Run long enough, and you’ll, sooner or later,  have to face making that hard decision.

As a rule, never consider quitting a race because it isn’t going your way or you don’t feel like finishing.

Change your mindset the moment you catch yourself having these ideas. Instead of giving up, slow down your pace, take a deep breath, and relax.

In other words, change your goal.

Here’s the truth. Racing isn’t always about achieving PRs or beating a specific finish time goal. Don’t let your ego get in the way of your success.

Instead, make the conscious decision to enjoy the rest of the race. You can think of the race as just another training run with fun and aid stations.

But sometimes, stepping out of the race might be the ONLY SAFE option. Consider not finishing a race if any of the following describes you:

• Feel unsafe due to a change in the environment or failed gear.
• Have a severe accident on the course that left you injured
• Your body is not reacting as it should due to some health problems
• If you feel pain beyond being tired after running

If any of these describe you, I urge you to consider abandoning the race as soon and as safely as possible. It’s always better to err on the side of caution—rather than the other way around.

Additional Resource – Here’s the full guide lower abdominal pain while running.

When To DNS From a Race

Although your ego would say otherwise, there’s no shame in a DNS. In some cases, just like a sound DNF, a DNS is the only safe option, and it’s key to know when it’s the right thing to do, given the circumstances.

Consider the following before deciding to DNS a race:

• Have you been missing too many training runs?
• Have you had a high temperature on the days before the event day?
• Are you experiencing chronic pain or injury?
• Do you feel isolated sharp pain while running?
• Are you dealing with a stubborn illness?
• Have you been under too much stress?

If your answer is yes to one—or more—of these, then you should seriously consider pulling the plug on the race.

Trying to join a race when coming down with an illness or chronic injury will exasperate symptoms and drastically hinder recovery.

Additional Reading – Here’s your guide to obstacle race course training.

What’s Next After A DNF – Damage Control

So what happens after you DNF a race?

Well, for starters, you’re still alive and definitely can run another day.

In the following days of a DNF, it’s key to forgive yourself. Remember that you did your best but had to quit because it’s the best for your body and mind.

Let’s check some practical tips.

Additional resource – Running with a labral tear

Accept your DNF

The road to healing begins with acceptance.  Sure, feel free to grieve. Be angry. Shout. Get it out of your system.

But then comes a time when you must come to terms with what happened.

Additional Resource – Your Guide to Groin Strains While Running

Talk About it

If you’re overly dismayed by a DNF, it’s key to remind yourself that this is normal. Nothing to be ashamed of. Let yourself be upset, bummed out, or whatever is going through your head.

Only time will help you process what happened. I’d recommend sharing your experience with others, mainly someone you trust, or writing it down. At least you can get it out of your head and heart.

Additional resource – Should I run Today? 

Recovery

Even though you didn’t finish the race, chances are you still have logged a drastic portion of the training as well as of the race.

A DNF can take a toll physically and emotionally, so give your body enough time to recover instead of jumping into an intense training plan.

Whether you DNF a half marathon at only the halfway mark or 10 miles in, it’s still a big stressor to your body.

Hence the need for recovery. At the very least, take a few training days, focusing on proper sleep, stretching, active recovery, and so on.

It’s key not to underestimate or invalidate the amount of work you have accomplished, even without a flashy medal to brag about at the end.

Additional resource – Here’s how much water a runner should drink

Do A Post-Race Review

Analyze your race day and find out precisely what causes the DNF. By doing this, you’ll be able to gather key information that will help you alter your training approach and improve your next race performance.

What is your hydration plan? Was your nutrition off?

Was it your pacing?

Technique?

Hydration? Apparel or gear failure? Get the root of the problem, then work on it.

Was the temperature and/or not as planned and expected? Did you have stomach issues from something you ate the night before?

Was it just too much?

The truth is that DNFs strike for all sorts of reasons, and these reasons are the best teachers you can have during your running career.

Additional Resource – Here’s the full guide to feeling bloated after running

Move On

So what to do after DNFing a race? Of course, move one.

Make a list of goals for the future—whether it’s a second try at the same race, a new race, PR—you name it.

The best way to do so is to choose your next target.

Although it’s easier said than done, try to move past a DNF as fast as possible rather than dwelling on things you cannot change.

Next, bring your focus to your next goal that’s challenging and exciting. This will help you get out of the funk faster.

Overall, I’d recommend setting the goal of returning to the same race next year and giving it a second attempt.

Additional resources

• Your guide to running with metatarsalgia
• How to avoid slowing down during a race
• What’s the best temperature for running
• How to prepare for your best running race

DNF In Racing –  The Conclusion

There you have it! If worry about not finishing your next race, then today’s post should have given you an idea or two on what to do.

The rest is just details.

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

In the meantime thank you for dropping by.

David D.

If you’re planning to walk five miles, you might be curious about how long it’ll take.

That’s a fantastic goal!

According to the British Heart Foundation, the average time it takes to walk five miles is about one hour and 40 minutes.

This average time can vary depending on the individual, but the best part? Walking five miles a day can do wonders for your fitness and health

Today, let’s talk about what it takes to tackle a five-mile walk, a great goal for anyone looking to boost their fitness gently yet effectively.

Here’s what you need to know to tackle that five-mile walk.

The Basics: How Long Does It Take?

Five miles is a solid distance to aim for. You’ll likely hit 10,000 steps or more with a five-mile walk.

If you’re just starting out, you can work up to five miles bit by bit.

So how long it’s going to take you to walk 5 miles? On average, it’ll take most people around 1 hour and 40 minutes walking around 20 minutes per mile on natural terrain to complete this distance.

No need to stress about your exact timing.

Your pace can vary a lot based on different factors, such as:

• Distance
• Leg length
• Height
• Footwear quality
• Air quality
• Temperatures
• Age
• Height
• Weight
• Weather
• Fitness level
• Gender
• Energy levels
• Terrain
• Elevation gain or loss
• Hydration level

Let’s break down this even further.

Here’s your guide to step count in one mile running vs walking.

Walking on Different Surfaces

If you’re walking on a track, it’ll take about 20 laps to hit five miles

On a treadmill, it’s often easier to keep a steady pace since you don’t have to deal with the weather or traffic. But remember, even on a treadmill, how long it takes will depend on your speed and fitness level.

According to Adam Saleh at Strength Shop USA, “the surface you walk on plays a crucial role in your endurance and joint health. Choosing well-cushioned surfaces or wearing supportive footwear can help prevent fatigue and reduce strain during longer walks.”

City Walks: A Different Challenge

Walking in the city has its own challenges. Covering five miles with varying block sizes and traffic might mean navigating around a lot more than just walking. In most cities, five miles is roughly 100 blocks.

How Many Calories do You Burn Walking Five Miles?

Again, it’s difficult to answer this question as it mainly depends on the individual and how fast they walk.

Most people burn about 100 calories per mile when walking. That sums it up to around 500 calories for a five-mile walkie.

That’s like skipping two donuts, or an extra glass of wine!  Imagine doing that five days a week—you’ll feel lighter, and your energy levels will soar.

And things add up.

Walking five miles daily five days a week will burn around 2000 to 3000 calories. Stick to your usual calories, and you could llose about half a pound to a pound each week.

Just keep in mind that this isn’t written in stone. Pace, terrain, and body weight—to name a few—all impact how many calories you burn during a five-mile walk.

Here’s the full guide to how many calories you burn running one mile.

Keep Track

To ensure you know how far you’re walking out there, I recommend using a fitness tracker or a running app to keep track of your distance.

It’s easier that way.

You can also use Google Maps to plan out your walking routes. This way, you won’t end up walking more or less than you intend to.

Be Prepared

You must be well-prepared when planning to walk for 5 miles or longer. Make sure you have the following before you step out of the door:

• Comfortable walking footwear
• Comfortable exercise clothing based on the weather and walking conditions
• Water
• Light snack
• A phone (to track distance and make a call just in case of emergencies)

Further Reading on Walking and Fitness

To dive deeper into the benefits of walking and its impact on your heath, I’ve picked a few source and studies that offer valuable insights. Here they are:

1. American Heart Association (AHA): The AHA provides guidelines on physical activity, emphasizing the importance of walking for cardiovascular health. Check out their article on “Walking: A Simple Way to Get Active” for tips on how to incorporate walking into your daily routine.
2. Centers for Disease Control and Prevention (CDC): The CDC has extensive resources on physical activity and its impact on health. Their page on “Physical Activity Basics” includes information on the benefits of walking and how much activity is recommended for different age groups.
3. Harvard Health Publishing: For research-backed insights into the health benefits of walking, Harvard Health offers a comprehensive article titled “Walking for Health” that discusses how walking can improve cardiovascular fitness, mood, and overall well-being.
4. National Institutes of Health (NIH): The NIH provides a wealth of information on exercise and fitness research. Their publication on “The Benefits of Walking” outlines the physical and mental health benefits of regular walking, backed by scientific studies.
5. American College of Sports Medicine (ACSM): The ACSM is a leading authority on exercise science and sports medicine. Their position statement on “Exercise for Weight Management” discusses the role of physical activity, including walking, in weight management and overall fitness.

Looking for an exercise that gets your heart through the roof and improves your running? Look no further than high knees.

Though it’s a simple movement, high knees is one of the best cardiovascular exercises.

Performing this simple exercise gets your body moving and your heart racing while also activating your core and leg muscles like nothing else.

But how do high knees help your running form, and how can they perform them correctly? That’s where today’s post comes in handy.

In this guide to high knees, I’ll cover everything you need to know to add high knees to your training plan.

These include:

• What are high knees
• What muscles do high knees target
• The benefits of high knees
• The proper technique for high knees
• Common high knees mistake to avoid
• High knees workouts
• And so much more

What Are High Knees?

High knees are an excellent cardiovascular exercise used in various sports and disciplines.

High knees is a classic running drill considered a high-intensity interval training (HIIT) exercise. This works well for burning calories and building strength, power, and endurance.

The movement consists of a mix of running in place with exaggerated knee lifts. You basically run, or sprint, in place or a forward direction while driving the knees as high as you can, arms moving up and down beside you – simulating running.

Although high knees may look easy, it’s still challenging and hits about every muscle below your waist, including your calves, hamstrings, quadriceps, and glutes.

In addition, high knees work well for priming your body for activity thanks to the full body burn and cardio boost. This is why high knees are great exercises for any warm-up routine.

What’s more?

The high knees exercises are also a plyometric movement that improves neuromuscular efficiency, which helps improve your agility, acceleration, explosiveness, and overall speed!

But what I like the most about high knees is that you can do them pretty much anywhere. In your bedroom. Or In the kitchen. Or In the garage. Or At the gym. Or In the office. Or In the park. Or… you choose.

As long as you have enough space, you’re free to “high knee.”

What Muscles Do High Knees Work?

The high knee is a weight-bearing exercise; therefore, it will drastically impact your core and upper and lower body muscles.

More specifically, the exercise mostly targets the muscles of the lower body, and that includes:

• Glutes
• Quadriceps
• Hamstrings
• Calves
• Hip flexors

The exercise also requires using the core and abdominals to assist with proper form. You can also get some pump in your biceps and triceps if you contract your arms properly.

Additional resource – Single leg bridge technique

How Many Calories Do High Knees Burn?

This is one of the most common questions people have about high knees.

I hate to break it to you, but I don’t know the exact answer, as it hinges on the individual.

Like any other exercise, it’s not easy to tell the exact amount of calories to burn when you perform this particular exercise since it all depends on variables such as weight, fitness level, age, training intensity, etc.

But overall, high knees will burn around 100 calories every 10 minutes at mild to intense effort. You can burn off more than roughly 60 calories in just five minutes if you up the intensity to the max.

This is one reason high knees are often highly recommended for weight loss and often incorporated into most fitness programs.

To make the most out of it, keep intensity to the max. At the end of the day, the harder you work, the more calories you burn.

Additional Guide – A leg workout for runners

How To Perform High Knees The Right Way

Now that you know a thing or two about high knees let’s look at how you can do them.

What I like the most about high knees is that it is too easy to perform. Plus, you won’t need any equipment or a great deal of technique to master the basic movements.

All you have to do is follow the following guidelines.

Proper Form

Begin by standing straight, feet shoulder-width apart, arms by your side, and weight centered over the ball of the feet.

Drive your right knee and foot back toward the floor as you raise your left knee as high as possible, then bring the left heel toward your glutes. Keep running on the spot while lifting your knees to at least hip height, back straight and landing on the balls of your feet.

Make sure to pump your arms the same way you do while running—or sprinting. This helps generate enough momentum to keep your knees high, even after you get drenched in sweat.

Remember to breathe deeply and as naturally as possible, with a steady and smooth rhythm.

Repeat the movement for 30 seconds, slowly extending the time you perform the exercise.

Additional Resource- Here’s the full guide to RPE in running.

High Knees For Beginners

In case the standard high knees exercise is too challenging, whether you’re in bad shape or have a chronic injury, I’d recommend performing high knees by marching in place. This version has less impact and is beginner friendly.

During this exercise, you’re keeping one foot in touch with the ground at all times.

Additional Resource – Running after knee replacement

Advanced High Knees

Once you’ve mastered the proper high knees technique, it’s time to do more challenging moves.

One version is the weighted high knees. During this exercise, wear a weighted vest or put on light ankle weights and start “high kneeing” as fast and hard as possible.

Additional Resource – How Many Calories Should a Runner Eat

High Knee Sprinting

Bored of running in place? Then make things more interesting by doing the high knee sprinting.

Here’s how.

Start by doing the same high knees movement but move forward on each knee drive.

Make sure to drive your elbows back vigorously while landing on the balls of your feet. Then, quickly drive the next leg up.

You can also try this agility ladder drills routine.

10 minutes Bodyweight-Only Cardio Challenge

As I’ve stated, the high knees exercise is a great warm-up move.

In fact, by simply performing high knees for a prolonged period, you can get a complete cardio workout like nothing else. Of course, this is as long as you don’t mind running in place for an extended period.

But you can also incorporate the exercise into other workout routines to mix them up.

Try the following routine, and remember to start with a 10-minute dynamic warm-up to get your system ready for the intensity.

Circuit training is a fun way to work out and get your endurance and strength in at the same time.

Perform the exercises for one minute, recover for 15 seconds, then move to the next exercise. Move from one exercise to the next with little to no breaks. Rest for one minute at the end, then repeat the circuit.

• High knees
• Jumping jack
• Lateral jumps
• Push-ups
• Bear crawls

Repeat the circuit five times. Finish off with a cool-down stretch.

Have you ever wondered what age grading is all about? Then you have come to the right place.

What I love the most about running is that it’s a sport open to people of all ages and abilities. Head to the nearest race venue, and you’ll meet everyone from kids to octogenarians, each pushing themselves to be the best runner they can be.

This makes every runner unique.

How you perform is unlike how anyone else runs, which is especially relevant if you’re a different age or gender.

Sure, we can all participate in the same race and run the same distance, but at the end of the day, performance and level of exertion will vary drastically across age and gender.

Overall, men tend to be faster than women (why we have the classes), and older runners tend to be slightly slower than their younger counterparts.

That’s a biological fact.

So how do you tell how is the faster, fitter runner? How do we compare your performance to theirs?

Enter age grading.

This tool considers your age as a handicap and reveals how strong your performance is compared to others—even those of different ages. Think of it as a simple measuring stick to assess your abilities.

In this article, I’ll explain all you need to know about age grading, including its benefits and accuracy, and help you figure out what your age-graded times would be.

Additional resource – What’s the best temperature for running

What is Age Grading?

Age grading allows runners of different ages and genders to be scored against each other by producing a percentage score for each run based on age.

More specifically, it’s a method of scoring and judging race performances so that the youngest and oldest runners compete for head to head. It’s a way of measuring (and comparing) racing performance, adjusted for age, sex, and race distance.

This is performed by first comparing the runner’s finish time at that specific distance to the “ideal”  achievable time for that runner’s age and gender. Keep in mind that ideal time doesn’t inherently mean the world record.

Additional resource – Your guide to heart rate variability

If this is still confusing, consider age grading like a golf handicap. It provides us a guide to making allowances dependent on set criteria.

Age grading can also be compared to a running track. The athletes do not line up at one even starting mark. Instead, they start in their lane at various positions on the track.

The staggered starts aim to ensure that all races cover the same distance, giving each runner an equal shot at performance.

Age grading works the same way.  It lets the athletes have a reference point of comparison, regardless of age or gender.

For older runners, age grading is a big plus. It analyzes race performance and spits out a time based on the formula, which is much faster for most older runners.

Additional Resource – What’s the best temperature for running?

The Math Behind The Tables

Age grade tables are calculated by analyzing runners’ race times across various age groups and genders, covering every distance from 5K to the marathon.

This allows the statistician to better identify the best time for each age and gender.

These values can be used to compare performances between different age groups and genders competing in different events. Therefore, it’s possible to effectively grade your performance.

Additional resource – Strava for runners

Where Did Age-Graded Scores Come From?

The statistical analysis that helps determine age grade percentages were developed by the World Association of Veteran Athletes (WAVA), which is the organization that governs master long-distance running, racewalking, and track & field.

The first age-graded tables were published in 1989 and the last updated in 2015 (at the time of writing this).

The calculation is carried out by taking word record performances for each age, gender, and distance and using them as benchmarks.

The organization gathered approximate world record level stands for each age between 5 and 100 and genders. Then established different sets of stands for each class road race distance, such as the 5K, 8K, 10K, half marathon, and full marathon.

So, for example, if the world record for a 50-year-old man running a 5K is 15:00 and another 50-year-old man runs a 5K in 31:00, he has an age-graded performance of 48 percent (15:00 divided by 31:00)

Additional Resource – Here’s how to run faster

The Practicalities of Age Grading

There are two primary benefits of age grading.

The most practical application of age grading allows for a simple comparison between athletes that could not otherwise be competitive.

In other words, age grading makes it possible to compare older runners with younger runners regardless of the event.

For example, a 61-year-old man running a 21:30 5K is a more impressive time than a 23-year-old running 18:30, even though the younger runner’s performance is faster in an absolute sense.

Another useful application of age grading is that it allows you to compare your performance from previous years or to guess what you might have run when you were younger.

By adjusting your performance, regardless of your age and gender, to what it would have been in your prime years, age grading allows you to compare back to past performances.

So, for example, if you’re 51 and have been around the competitive running block for a while, you’ll be able to tell if your running performance is improving over time despite slowing down in absolute terms. Or you could also calculate what your running performance may be in your 20s.

What’s more?

Age grading also allows you to target your ideal personal bests throughout your running career, despite getting older. It helps you go for the right target at the right times.

Additional Resource – Guide To Running Race Distances

Life Is Fair…Sometimes

Age grading allows athletes to make an impartial comparison of their performance and is a much better benchmark on why to set objectives and push yourself.

But here’s the downside. Age scaling doesn’t consider the weather, temperature, terrain, and other variables that might impact running performance.

Other than that, this tool can come in handy when it comes to comparing the performances of runners of different ages and genders.

Additional Resource  – Here’s your guide to advanced running metrics

Calculating Your Score

You can also use an online calculator to input your age, gender, event distance, and finish time to calculate your percentage score. You got many options.

Overall, the higher the percentage, the better.

These age-grade calculators are based on the tables published by the World Master Athletics.

WAVA has also come up with the following broad achievement levels to be used with age-graded scoring. Each score within the range indicates the performance level achieved by the runner.

The scores usually correspond to the following categories.

• 100 percent – Approximate world record level
• 90 + percent – World class level
• 80+ percent – National class live
• 70+ percent – Regional class level
• 60+ percent – Local class level

Here’s the truth.

Don’t feel discouraged if your score for a certain distance is far from the world record time.

Overall, if you score around 90 percent or above, then you should count yourself as world-class (or check if your watch is still working).

Additional Resources

• The benefits of running
• YouTube channels for runners

Running often in the city and want to make the most out of it? Then this article is for you.

If you live in a city or an urban area, then you know these locations present exceptional challenges for runners.

The streets are crowded with cars, and the sidewalk are crowded with people.

There’s awful traffic, terrible drivers, stray dogs, construction sites, and danger at every corner.

But don’t let these hindrances set you back.

How To Run in the City

As long as you plan your running routes the right way, running in the city can make for an enjoyable session.

In today’s post, I’ll share my best tips for running outdoors in a crowded city.

Avoid Rush Hour

I hate to state the obvious, but running in the city is no easy walk in the park.

City running is a little riskier due to congested roads, increased traffic, pollution, imperfect drivers, and bad road conditions.

The busier the traffic gets, the more likely the risk of crossing paths with other road users—some encounters that might not end be so positive.

Also, you’ll spend more time maneuvering around traffic on busier traffic times than actually moving forward. This might mean burning as much energy dodging cars as moving forward.

For these reasons, and some more, try to avoid hitting the road during rush hour.  Instead, schedule your workouts around rush hours.

These can vary by city, but often that means hitting the pavement in the early morning or later in the after afternoon.

In my experience, even the busiest metropolitan areas are relatively quiet early in the morning or late in the evening.

However, if you’re going to run when it’s dark out there, make sure to stick to a well-lit road. Also, wear clothing with reflective strips for extra visibility.

You can never be too careful out there.

You can also run in the park, trails, or other green spaces. Not only are these spaces less polluted, but research has also found that greenspaces positively impact our health and well-being.

Can’t find any nearby greenspaces? Then at the very least, avoid heavily trafficked roads. Studies have reported that busy roads, to no one’s surprise, have higher levels of air pollution.

On the other hand, running in a  parallel side street can drastically lower your exposure to air pollution. For example, one research reported four times lower carbon monoxide levels on parallel side streets than on main roads.

Additional Resource – What’s the best temperature for running?

Run Against Traffic

Though it’s never a good idea, running on the road might be your only option during a city run.

When it’s the case, it’s key to know, and abide by, the rules of the road. These can vary depending on the city and location.

The golden rule is to run against traffic than with traffic so that oncoming drivers can see you. You can also see oncoming traffic, allowing room to maneuver in case things go awry.

What’s more?

You should also avoid running in bike lanes. Taking up that space will force the biker into traffic, putting them in danger. And you don’t want that, right?

No matter how much we dislike those bikers, it’s no reason to put them in harm’s way.

Additional Resource – Does running make you old

Keep The Music Down

Music can make training much more enjoyable as it helps tune out the discord of city noise and enjoy your time while you run. It’s also a fantastic way to beat boredom on runs—and the rhythms of a killer playlist can even help you set and keep a steady running pace.

Don’t take my word for it. Research has supported the impact of music on improving athletic performance.

Though music has its pros, it also makes you less aware of your surroundings, which can prove risky.

The solution?

Keep the volume somewhat low, so you can still be aware of what’s happening around you.

Running in a dangerous area, but you and your music are inseparable? Then consider only putting one earbud in while you run.

It’s better to be careful than sorry.

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

Check the Forecast

Another thing to be wary of when running in the city is pollution.  Surveys have also found, to no one’s surprise, that busy roads boast higher levels of air pollution.

Air pollution varies with the location and weather. Some cities are more congested, thus expelling more air exhaust.

Air pollution is also often worst during hot and sunny days. But it’s cleaner after rainy or windy weather.

What’s more?

If you have pollen allergies, air pollution can make them worse.

For these reasons, if you’ve any pollen allergies, pay attention to the pollen count, especially on highly polluted days. Research has reported that pollen grains may interact with the chemicals in air pollutants.

Fortunately, as I’ve stated before, running in parallel side streets can drastically lower exposure to air pollution.

Still worried about exhaust fumes? Then try using an activated charcoal anti-pollution mask.

Additional Resource – Here’s how to create a running program

Stay Safe

As far as I can tell that safety is one of the most pressing issues of running in cities. Here are a few safety tips to help you protect yourself out there:

• Keep your eyes up and scan for any potential danger. Never look down, no matter how well you know the street.
• Double-check when crossing streets. Bikes can come out of nowhere. I learned this the hard way.
• Be willing to work around pedestrians on the sidewalks, as they won’t move for you. Most people are busy daydreaming and staring at their phones.
• Assume that drivers and other road users can see you no matter what time of day it is.
• Yield to other road users for your and their safety.
• Make eye contact with road users, especially drivers, before crossing the road to ensure they see you.
• Keep the music down
• Stick to well-lit roads with good visibility
• Wear reflective clothing so other road users can see you better.
• Put on a head torch on dark mornings or nights to ensure you can see and be seen.
• Tell someone about your whereabouts and how long you’ll be gone.

Additional Resource – Running and pollution

Map Your Route

Planning your running route ahead of time can help you make the most out of the city’s geography. This can also help you adjust to running in a new city.

What’s more?

Mapping out your routes beforehand reduces the risk of unwanted surprises (such as dead ends or private drives) and removes the fear of getting lost in a new environment.

So before you head out the door, try to find a scenic path or make sure you’ll log most of your miles in less polluted areas. Avoid busy streets at all times.

You should plan your route around parks and other pedestrian-friendly areas.

What’s more?

Timing also matters. Try to avoid outdoor running during times with heavy car and pedestrian traffic. But, again, this varies from city to city and the time of the year.

To help you map out that running route:

• Join running clubs and their online forums. Some clubs organize virtual runs.
• Check the USA Track & Field’s online database of routes
• Use one of the many running apps such as Strava, RunKeeper, MapMyRun, or RunGo. These apps can help you discover popular local runs or develop your own while filtering for distance and elevation.
• Ask other runners, gym buddies, or friends
• Join online forums.
• Don’t give up.

Too much to handle? Then head to the nearest track and field. Here’s how many laps is a mile around a standard track.

Additional guides:

How to run with seasonal Allergies

Night running tips

No matter where you’re starting from, an 8K is within reach with some solid prep and the right mindset.

Sure, 8Ks might not be as popular as 5Ks or 10Ks, but they’re just as fun and rewarding.

If you’re ready for a bit more than a 5K but not quite a 10K, an 8K is a perfect step up

Let’s break down what you need to do to train for your best 8K.

How Far is an 8K?

Okay, let’s get technical for a second—an 8K is 4.97 miles.

So, yeah, it’s just shy of five miles.

If you’re like me, living in the U.S., distances in kilometers might feel a bit foreign. But trust me, once you get into the groove of running, it’s all the same.

What’s a Good 8K Finish Time?

For beginners, a solid time to aim for is around 40 to 50 minutes. If you’re more experienced, you might shoot for 30-40 minutes.

But don’t stress too much about times. I wasn’t focused on speed when I ran my first 8K. I just wanted to finish without stopping!

My advice: aim for 40 minutes as a target, but focus more on consistency during training.

How Tough is an 8K

I won’t sugarcoat it—if you’re new to running, going straight for an 8K could feel tough. Five miles is decent, especially if you’re just starting.

When I first tried to run more than 3 miles, I hit a wall around mile 2.5, and it wasn’t pretty. That’s why gradual build-up is key. If you’re already running regularly, it’s doable. But if not, start with shorter distances, like a 5K, and work your way up. That’s what worked for me.

Are You a Beginner?

If this is your first time running, the run/walk method is the way to go, as it can help you add distance safely. “Gradual progression is key to avoiding injury and improving endurance over time,” according to Dr. Pedram Kordrostami M.D, BSC, PGCERT, CEO & Founder of Omre.

Try running for two minutes, then walking for two minutes, and repeat.

As training progresses, aim to spend more time running while taking shorter breaks until you can run non-stop for 30 minutes.

My 8K beginner plan assumes you can run nonstop for 10 to 15 minutes—or a mile. If you’re completely new, you might want to start with a Couch to 5K plan first.

Ready to Train for Your 8K?

So, what’s the plan? Well, I’ve laid out an 8-week training schedule below. The main thing I tell my clients is: consistency is your friend.

You don’t need to run every day, but you should aim for 3-4 weekly runs.

Add in some cross-training, like strength work, which I love because it helps me avoid injuries and feel stronger. Just a couple of strength sessions a week will help boost your endurance

And don’t forget to stretch. I can’t tell you how many times foam rolling has saved me from tight calves and hamstrings after a long run!

How to Space Out Your Training

Start with shorter runs, around 3 miles, and gradually increase the distance.

By week six, you should be able to hit a 5-mile run, which will set you up nicely for race day.

And please don’t run two days in a row. Give your body time to recover. On off days, try something different like biking or swimming.

Trust me, you’ll feel refreshed and ready to tackle your next run.

Race Day Tips

Race day will be a breeze if you’ve followed your plan. One thing I’ve learned the hard way: don’t try anything new on race day. Stick with the same shoes, clothes, and strategy you’ve used in training.

If you’ve been doing run/walk intervals, keep it up during the race. The adrenaline of race day can tempt you to push harder, but listen to your body and pace yourself.

When the final mile comes, you can kick it into gear if you feel strong. But remember, finishing is the goal. No matter what, crossing that finish line is a win.

The 8-Week 8K Training Plan

My eight-week 8K training plan is designed for beginner runners who want to run an 8K race. The training plan works for runners training for a 5-Mile race since 8K is roughly five miles.

Remember that my beginner 8K plan assumes you can run at least a mile. If this is out of the question, you might want to start with my couch to 5K plan here and train at a less challenging pace over two months.

Week – 1

• Monday – Rest or Cross train
• Tuesday – Easy run: 1.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 2 miles
• Sunday – Rest

Week – 2

• Monday – Rest or Cross train
• Tuesday – Easy run: 2 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 3 miles
• Sunday – Rest

Week – 3

• Monday – Rest or Cross train
• Tuesday – Easy run: 2.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 2.5 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 3 miles
• Sunday – Rest

Week – 4

• Monday – Rest or Cross train
• Tuesday – Easy run: 2.5 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 4 miles
• Sunday – Rest

Week – 5

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 4 miles
• Sunday – Rest

Week – 6

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 5 miles
• Sunday – Rest

Week – 7

• Monday – Rest or Cross train
• Tuesday – Easy run: 3 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 6 miles
• Sunday – Rest

Week – 8

• Monday – Rest or Cross train
• Tuesday – Easy run: 4 miles
• Wednesday– Rest or Cross train
• Thursday– Easy run: 3 miles
• Friday– Rest or Cross train
• Saturday– Easy run: 2 miles
• Sunday – Race Day

Frequently Asked Questions About Training for an 8K

Let me address some of the most questions regarding running a 8K:

What should I do if I experience pain while training?

If you experience pain during training, it’s essential to listen to your body. Do not push through the pain. Take a break and assess the situation.

If the pain persists, seek medical attention to ensure you don’t exacerbate any injuries. Remember, taking time to recover is crucial for your long-term success as a runner.

How can I stay motivated during training?

Staying motivated can be challenging, especially as the training progresses. Here are some tips to keep your motivation high:

• Set Clear Goals: Break your main goal into smaller, achievable milestones to track your progress.
• Join a Local Running Group: Connecting with fellow runners can provide support, encouragement, and accountability. Training with others makes workouts more enjoyable and less isolating.
• Mix Up Your Routine: Incorporate different types of runs, such as speed work, tempo runs, and easy runs, to keep things fresh and exciting.

How should I adjust my training if I’m feeling fatigued?

Fatigue is a normal part of training, but it’s essential to recognize when you need to adjust your plan. If you’re feeling unusually tired, consider taking an additional rest day or reducing the intensity of your workouts. Focus on recovery through proper nutrition, hydration, and sleep. Listen to your body—it’s better to rest and recover than to risk injury.

What if I miss a training day?

Missing a training day is a common occurrence, and it’s important not to stress about it. If you miss a day, simply resume your training schedule as planned. If you find that you’ve missed several days, consider repeating a week of training to allow your body to adjust. Consistency is key, but so is listening to your body and avoiding burnout.

How should I pace myself during the race?

Pacing is crucial for a successful 8K. Start the race at a comfortable pace, ideally a bit slower than your goal pace. Aim to maintain this effort for the first half of the race, and then gradually increase your speed during the second half. A common strategy is the negative split, where you run the second half faster than the first. For example, if your goal is to finish in 40 minutes, try to complete the first 4K in about 20-21 minutes, then pick up the pace for the final 4K.

How long should my long run be?

For training purposes, your long run should gradually increase to around 6-7 miles as you prepare for the 8K. This distance builds your endurance without overwhelming your body. Add a long run into your schedule once a week, and make sure to keep it at a comfortable, conversational pace.

What should I eat before the race?

A balanced pre-race meal can make a difference in your performance. About 2-3 hours before the race, consider eating a meal rich in carbohydrates and moderate in protein. Good options include oatmeal with fruit, a bagel with peanut butter, or a banana with yogurt. Avoid high-fat or high-fiber foods that may cause discomfort during the race.

How can I stay motivated during training?

Setting clear, achievable goals is one way to maintain motivation. Consider joining a local running group or finding a training partner to keep you accountable. Tracking your progress with a running app can also help you see improvements over time, and celebrating small milestones will keep your spirits high as you work toward your 8K goal.

What gear do I need for training and race day?

Investing in a good pair of running shoes that fit well and offer adequate support is crucial. Additionally, wear moisture-wicking clothing to keep you comfortable during your runs. Don’t forget to test your gear during training runs to ensure everything is comfortable before race day.

Can I train for an 8K if I’ve never run before?

Absolutely! The 8K distance is a great goal for new runners. Start with a structured training plan that gradually builds your running ability. Incorporate walk/run intervals into your training to help ease into running and build endurance over time.

Join the Conversation!

We want to hear from you! Have you begun your training for your first 8K? What strategies have you found helpful, or what challenges are you facing? Sharing your experiences can inspire and motivate fellow runners who are on their own journeys.

Feel free to ask questions or share your thoughts in the comments section below. Whether you’re just starting out or you’re well into your training, your insights are valuable to our community. Together, we can support one another as we work toward our running goals!

**This is a guest post**

Sports are significant to physical growth and learning. Regular physical activity is a chance to maintain normal mental health and be in shape. Every age group has a passion for discussing sports. That’s why teachers often give tasks connected to this topic. Keep reading to learn how to create an excellent proposal in sports.

What Is A Research Proposal?

A research proposal aims to provide a clear and succinct overview of the study you want to conduct. It states the primary concerns or research questions you want to answer. Simply said, a research proposal is a formal, organized paper that details the topic, rationale, and methodology of an intended study. The target audience for the assignment is a prospective supervisor, committee, or college. Most importantly, your work must persuade others to support your concept.

What Is The Purpose Of Your Research Proposal?

Its purpose is to determine whether experts in that field can support your chosen subject of study. It will be considered as part of your application’s review. The research plan that you hand in as part of your application is only the beginning point. As your ideas develop, the study you have suggested will also alter.

Research Proposal: What Does It Consist Of?

Everybody who wants to know how to write a proposal should answer the “what,” “why,” and “how” of the study. Let’s take a closer look at every part and learn what they contain. Before that, you might also check out some general advice on creating a proposal that rocks.

The Subject

Make sure your work describes your study subject in detail. That must be clear and unmistakable. If you want others to understand what you’re researching and why you need to be specific in your subject. One more task is giving a comprehensive summary of your intended study. It goes without saying that you shouldn’t begin writing your proposal until you have a clear theme in mind.

Explanation

It is not sufficient to only suggest a study subject; you must also provide evidence for why your proposal is unique. To rephrase the question: what sets it apart? What void does it fill in the existing body of literature? There’s a good chance it won’t be accepted if it’s a rehash of previous studies.

However, creativity on its own is insufficient. After that, you must explain why your suggested subject is significant. Why is it important? How would the world benefit if you successfully answered your research questions?

Discussion

Some details must be spoken about seriously. Think about the following questions.

• How exactly will you go about conducting your study?
• Is the methodology you used suitable?
• Can you execute the strategy with the resources (both financial and human) at your disposal?

You should also include a high-level overview of your approach and significant design choices. Answer the following key questions:

• How about a quantitative or qualitative strategy?
• What kind of sectioning, if any, will be included?
• Can you describe the methods you’ll use to gather information?
• In what ways will you examine the data you’ve collected?

How To Write It, And Where To Find Examples?

Professors often forget to give enough instructions on papers’ structure and content. No wonder many students feel confused before starting to work on an essay. To find the answers to your questions and write correctly, you might use Studydriver proposal examples. Luckily, today students are not left alone with their troubles, and many professionals are willing to help. Although the specific style and structure expected of a research proposal varies from institution to institution, there are “fundamental parts” that commonly make up a framework.

We talk about:

• The title that gives context
• A detailed introduction and context to the proposed research
• Limitations and implications of the study.
• An early literature review that covers the important studies in the field.
• Analysis of the planned study layout (methodology).

How To Write Such An Essay About Sports?

The structure and all the general rules mentioned above are the same for sports proposals. The main distinctive feature here is choosing a proper topic. Sports is a huge industry with plenty of room for growth and development. You’ll be inundated with catchy themes to discuss. Remember that your subject should be something that:

• interests your target audience
• helps to address a pressing problem
• presents a novel way of looking at an established idea.

It’s excellent if your sports research topics are new, but there should be enough info about it anyway. You must be sure that you have sufficient evidence to support your idea. Do extensive research to get the necessary data. The best approach is to amass as much information as you can.

Conclusion

When you write your research proposal, it is crucial to keep in mind the overarching primary aim. Persuade your reader! Your research concept has to be sold in terms of its applicability and feasibility. Therefore, place your primary emphasis on developing a topic proving your point.

About the Author

Agatha Sturridge is a professional writer. She specializes in research papers, critical thinking, and other essay types. She can be an excellent choice if you are looking for a reliable writer to get your homework done. Agatha’s research focuses on developing writing talents as they relate to various fields.

Hitting a sub-90 half marathon is tough—it’s the kind of goal that challenges both your body and mind.

The good news? With the right approach, it’s totally doable.

I remember my first attempt at a sub-90 half. The first few miles felt like a breeze, but by mile 8, my legs were screaming. What helped me push through was breaking the race into smaller, manageable segments.

What’s more?

Having coached numerous runners to this goal and raced it myself, I can attest to having a solid base—such as a sub-40 minute 10K or a sub-20 minute 5K—before embarking on this challenging endeavor.

Whether you’re experienced or aiming for this goal for the first time, let’s dive into the strategies that can get you there.

Here’s the Pace You’ll Need for a 1:30 HM

To go sub-90, you’re looking at a pace of 6:50 per mile (or 4:15 per kilometer).

It’s a fast pace, and there’s no sugar-coating it—this goal requires dedication. Ideally, you should already be running strong in shorter races, like a sub-18 5K, sub-40 10K, or a sub-3:15 marathon. These times give you a solid foundation for stepping up to a sub-90-minute half.

The Requirements Of Running A 1.30 Half Marathon

First off, a sub-90 half marathon takes more than just showing up on race day and giving it your all. It calls for preparation, consistency, and dedication.

If you’re already an experienced runner and have completed several races before, you’re on the right track. However, if you’re a beginner runner, don’t be discouraged. You can work towards achieving this goal with the right training plan and attitude.

I’d recommend completing a half marathon in or around the 110-minute mark to give yourself the best chance at success.

With that, you’ve got a solid base to build on and work toward a faster pace. If you can run a 10K within 40 to 42 minutes, you’re on the right track to achieving your sub-90-minute goal.

A beginner? Start here.

How to Train for a Sub-90 Half Marathon

The key to nailing a 1:30 half lies in your training details.. You can’t just wing it and hope for the best on race day.

You need to structure your runs with a blend of easy, speedwork, tempo, and long runs. And don’t forget cross-training—it’s essential to keeping your body balanced and injury-free.

Easy Runs

These are the backbone of your training. They should feel comfortable, almost too easy, with no pressure on pace. The goal here is to build aerobic endurance. You’re in the right zone if you can hold a conversation while running.

To err on caution, I recommend using a heart rate monitor. Your target zone should be around 65 and 75 of your maximum heart rate.

Interval Training

If you want to run fast, it helps to train at your goal pace—or even a bit quicker—once a week. This is where interval training comes in, which consists of running one fast interval followed by one slow interval.

Then you repeat for the duration of the session. Interval training is the best way to improve your speed when training for a half marathon. Speedwork also trains your body to tap into more muscle power as you run.

My 1.30 HM training plan includes various interval work, ranging from 400-meter to 2Km intervals. The intervals should be performed as instructed in the plan. For shorter repeats like 400 and 800, I recommend doing them on a track, but for longer repeats, you might want to do them on the road.

Here’s the break-down:

• 400m reps: Run at a 6:00/mile pace with 60-second recovery.
• 800m reps: Shoot for a 6:20/mile pace with a 90-second recovery.
• 1K reps: Aim for a 6:40/mile pace with a 2-minute recovery.
• 2K reps: Hold 6:50/mile pace with 2-minute recovery.

Tempo Runs

Tempo runs consist of non-stop sessions with a build-up halfway to a 10K race pace, and they’ve a lot to offer.

Tempo runs are fantastic strength builders and are a must, especially when training for a half marathon. They also help keep pace without building too much lactate in your muscles, which eventually helps keep a faster pace for a longer period.

The typical tempo runs would start with 10 to 15 minutes of easy running, then speed up gradually for 20 to 30 minutes near the midpoint, then 5 to 10 minutes easy as a cool-down toward the end.

That’s all.

I’d also recommend performing tempo workouts at your target half-marathon pace, 5:50 per mile. Build up the speed gradually, not suddenly.

Long Runs

Taking on the 90-minute half marathon means that you likely already do a long run of roughly 90 minutes or longer every weekend.

If that’s the case, then I’m not surprised.

Long runs are the core of building endurance.

They’re the best for building aerobic endurance.

But how do you increase distance without incurring injury?

The key is to do it gradually. As a rule, build up the distance of your long runs gradually. Following the 10 percent rule is the best way to go.

During the program, you’ll add 1-2 miles to your long run every 1-2 weeks. You’ll also be taking a recovery week every 4 to 5 weeks, reducing the long run distance by 30 percent.

To complete a sub-90-minute half marathon, you’ll want to run more than 13.1 miles during your long peak runs—4 to 6 weeks before race day.

Don’t try to run these sessions too fast. Focus on spending more time on your feet. Time over distance

Warm-Up and Recovery

Warming up properly is crucial for peak performance and injury prevention. Start with a 10-15 minute jog for speedwork, followed by dynamic stretches like leg swings and lunges. Finish with a few 100-meter strides at near race pace. For long runs, you can start slow and use the first few miles as a warm-up.

Don’t forget to stretch after your runs. And always listen to your body—rest is just as important as the hard work you’re putting in.

Race Day Pacing Strategy

One effective strategy is to divide the race into smaller segments and pace accordingly.

For example, try breaking down the race into three 4-mile segments with a final 5.1-mile stretch

During the first two segments, aim to run slightly slower than your goal pace.

In the third segment, aim to run at your goal pace. Finally, during the last segment, aim to slightly increase your pace.

What’s more?

Adjust your pacing based on course elevation, weather conditions, and fitness level.

Weekly Mileage 

One of the keys to success is gradually building up your weekly mileage. There’s no magic number, but it’ll take serious work to reach sub-90e.

If you’re running around 20 miles per week, don’t worry, you can still get there! Aim to gradually increase your weekly mileage to around 40 miles throughout the early weeks of your training.

But it’s not just about running more miles. You also need to be smart about how you structure your training. Keep your long run mileage to around 25-35% of your weekly volume.

For example, if you’re running 26 miles a week, aim for a long run of around 6-9 miles. Going too hard or fast can lead to injuries that only set you back in training.

As you build your weekly mileage, be sure to also focus on cross-training and strength training to prevent injury and build overall body strength.

A strong body is resilient, and you’ll be better able to handle the rigors of training if you’re doing push-ups, pull-ups, lunges, and other compound movements.

Your Training Plan for a 1:30 Half Marathon

Now, onto the training plan. This is just a guide, so feel free to adjust it to fit your schedule and needs. But remember, consistency is key. You won’t get to the finish line in under 90 minutes if you’re not putting in the work.

This plan includes a mix of easy runs, speed work, and a long run each week to help you build endurance and speed.

Week – 1

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 4 miles
• Wednesday—Speedwork: 6 X 800M
• Thursday– Easy Run: 4 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 4 miles
• Sunday – Long Run: 10 miles

Week – 2

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 10 X 400M
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 6 miles
• Sunday – Long Run: 10 miles

Week – 3

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 5 X 1K
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 4 miles on hills
• Sunday – Long Run: 11 miles

Week – 4

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 6 miles
• Wednesday—Speedwork: 4 X 2K
• Thursday– Easy Run: 4 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 4 miles
• Sunday – Long Run: 12 miles

Week – 5

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 12 X 400M
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 6 miles
• Sunday – Long Run: 13 miles

Week – 6

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—tempo run: 5 miles
• Thursday– Easy Run: 5 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 7 miles
• Sunday – Long Run: 13 miles

Week – 7

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 8 X 800M
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– tempo Run: 6 miles
• Sunday – Long Run: 14 miles

Week – 8

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 8 X 1K
• Thursday– Easy Run: 7 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 6 miles
• Sunday – Long Run: 14 miles

Week – 9

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 5 X 2K
• Thursday– Easy Run: 8 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 7 miles
• Sunday – Long Run: 15 miles

Week – 10

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 7 miles
• Wednesday—Speedwork: 12 X 400M
• Thursday– Easy Run: 7 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 7 miles
• Sunday – Long Run: 15 miles

Week – 11

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 5 miles
• Wednesday—Speedwork: 10 X 1K
• Thursday– Easy Run: 6 miles
• Friday—Rest Day or Cross train
• Saturday– Tempo Run: 6 miles
• Sunday – Long Run: 10 miles

Week – 12

• Monday – Rest Day or Cross train
• Tuesday – Easy Run: 4 miles
• Wednesday—Speedwork: 8 X 400M
• Thursday– Easy Run: 3 miles
• Friday—Rest Day or Cross train
• Saturday– Steady Run: 3 miles
• Sunday – Half Marathon Race Day

Frequently Asked Questions

I know that you have more than one question about running a fast half marathon.  Let me address some of the most common ones:

How many times a week should I train to run a sub-1:30 half marathon?

Most runners aiming for a sub-1:30 half marathon benefit from 4 to 5 training sessions per week. A typical weekly plan includes:

• 1 long run to build endurance.
• 1-2 speed workouts (e.g., intervals or tempo runs) to improve pace and lactate threshold.
• 1-2 easy recovery runs to aid in active recovery and mileage building.

Consistency is key, but don’t underestimate the value of recovery days—your body needs time to adapt and grow stronger from training.

How long does it take to prepare for a sub-1:30 half marathon?

For most runners, a dedicated 12-16 week training plan provides enough time to build the required speed, stamina, and endurance. However, this can vary depending on your current fitness level and running background. Starting with a solid base of regular running (about 25-30 miles per week) before beginning the specific training plan can help make the transition smoother.

Is strength training necessary for a sub-1:30 half marathon?

Yes, adding strength training into your routine can improve running efficiency, reduce injury risk, and support faster paces. Focus on exercises that strengthen your core, glutes, and legs, like squats, lunges, and planks. Aim for 1-2 sessions per week, keeping them lighter as race day approaches to avoid fatigue.

What is the best way to pace myself during a half marathon?

Pacing is key to hitting your target time without burning out. Start slightly slower than your target pace for the first mile to ease into the race, then settle into your goal pace (around 6:52 per mile for a sub-1:30). Try to run a consistent pace and save a little energy for the last few miles. Many runners find it helpful to use a GPS watch to monitor their pace or practice even splits during training.

How do I avoid burnout during training?

To prevent burnout, prioritize recovery just as much as your hard training days. Include rest days and easy runs in your plan to give your body time to recover. Cross-training (like cycling or swimming) can also provide variety while reducing the impact on your joints. Finally, listen to your body—if you’re feeling consistently fatigued, don’t hesitate to take an extra rest day.

What should I eat before a long training run?

Fueling before a long run is essential for sustained energy. Aim for a balanced meal about 2-3 hours before your run, focusing on easy-to-digest carbs with a bit of protein. Good options include oatmeal with banana, a bagel with peanut butter, or a smoothie with fruit and yogurt. Avoid high-fiber or greasy foods to minimize digestive issues. During the run, consider bringing a sports drink or energy gels if you’re going longer than an hour.

Quick Summary: Core Points to Achieve a Sub-1:30 Half Marathon

To break the 1:30 mark in a half marathon, focus on these essential strategies:

• Target Pace: Aim for an average pace of 6:52 per mile (or 4:16 per kilometer) to hit a sub-1:30 finish.
• Weekly Mileage: Build up to 35-50 miles per week to strengthen endurance and prepare your body for race demands.
• Key Workouts:
  • Tempo Runs: Run at a pace of 7:00-7:10 per mile to improve your ability to sustain high-intensity effort.
  • Intervals: Include speed intervals (e.g., 800m repeats at 6:30-6:40 per mile) to build speed and stamina.
  • Long Runs: Increase endurance with weekly long runs at a comfortable pace (8:00-8:30 per mile).
• Strength Training: Add 1-2 strength sessions per week to improve stability, prevent injuries, and support faster running.
• Consistency and Recovery: Train consistently with 4-5 runs per week, and prioritize recovery to avoid overtraining and stay strong throughout your training cycle.

Please share this checklist on social media and with your friends if you find it useful.

Conclusion

Crossing the finish line of a half marathon in under 90 minutes is an exhilarating achievement that only a select few can claim.

According to my own estimates, less than 5% of all recreational half marathoners can break the coveted 90-minute barrier.

But don’t let that discourage you – with hard work, determination, and a little bit of grit, you can join the elite ranks of sub-90 half marathoners.

So, lace up your shoes, set your sights high, and prepare to conquer the road ahead.

Remember, every step you take brings you one step closer to the summit – so don’t give up until you reach the top!

If you’ve ever spotted runners wearing sleek, form-fitting leggings or socks, you’ve probably wondered—are they just for style, or do they make a difference?

I initially brushed off compression gear as just another fad. When I first tried compression pants, I wasn’t sold. They were so tight and uncomfortable—I was convinced they’d do nothing for my running.

But, consistently using them for recovery post-long runs, I discovered their benefits go beyond just a tight fit.

So, let’s break down everything you need to know about running in compression pants—why they work, how to choose the right pair, and the pros and cons I’ve experienced after wearing them.

What Are Compression Pants?

Let’s clear up what exactly I mean by compression pants for running.

These go beyond your typical workout leggings.. Crafted from a blend of spandex and polyester, they’re meant to snugly wrap around your leg.

Originally used medically to stave off varicose veins, athletes soon tapped into their performance and recovery perks.

Here’s what you can gain from compression gear:

• Improve circulation: The tightness encourages blood flow back to your heart, boosting performance and recovery.
• Prevent muscle soreness: They minimize muscle movement, cutting down on post-run soreness..
• Keep muscles warm: Crucial for cold runs, staying warm lowers your injury risk.
• Provide joint stability: They offer extra support around your knees and hips, which is great for joint pain.

When I started using compression pants, I felt a noticeable improvement in how my legs felt, especially after longer runs. They helped reduce soreness and kept my muscles feeling supported.

I’d dare claim that compression pants can offer some real relief if you’re dealing with any lower body pain or stiffness (except for your feet).

Benefits of Compression Pants for Runners

Compression pants aren’t just about style—they offer science-backed benefits that many runners swear by. Here’s a look at what the research says:

• Improved Blood Flow and Circulation: Compression gear has been shown to enhance circulation by applying pressure to the legs. This efficient process delivers oxygen to muscles faster. A study published in the Journal of Sports Sciences found that athletes wearing compression garments experienced improved venous blood flow and oxygenation in muscles, which may help with endurance and recovery during and after a run.
• Faster Recovery and Reduced Muscle Soreness: Sporting compression pants after a run can speed recovery by easing muscle soreness and lessening swelling. Research found that athletes who used compression garments reported less muscle soreness and perceived fatigue after strenuous activity. This can help runners recover faster and get back to training.
• Reduced Muscle Vibration and Injury Prevention: Running subjects muscles to repetitive impact, which can lead to micro-tears and soreness. Compression pants can help minimize muscle vibration, possibly cutting down on muscle damage risks. According to a study, compression garments stabilize muscles and may lower the risk of strain or injury.

Limitations of Compression Pants: Things to Consider

While compression pants offer several advantages, they’re not for everyone. Here’s a look at some potential downsides to keep in mind.

• Can Feel Restrictive: If loose clothes are your go-to, compression pants might feel a bit foreign at first..
• Not Ideal for Hot Weather: It’s clear why compression pants might overheat in warm or humid weather.
• Cost and Durability: Investing in high-quality compression gear matters, so consider if it aligns with your running goals.
• Subtle Performance Benefits: Explore the research on whether compression pants can boost your running performance directly.

Choosing the Right Compression Pants

Fit is crucial—they should be snug but not circulation-cutting tight. My first pair felt so snug, I thought I’d grabbed the wrong size! But after a few wears, they molded perfectly to my body.

So, before you decide, ensure you’re familiar with the size charts.

You can also use online size guides (provided by most brands) to help you choose the right pair.

Next up? Test a few different sizes and return any that don’t fit right

Choose a length and thickness that suit the season. For example, full-length tights are a bad idea in the summer.

What’s more?

Wearing long socks with 7/8 tights will prevent overlapping.

But in the end, your choice will hinge on your personal preference and your sense of modesty.

Never used a pair of running pants before? Then, head to the nearest running store to try a few pairs.

The Many Types

Not all compression pants are created equal!

There are various types available, each with its own unique benefits depending on your running needs. Check out this comparison table to see which type might work best for you:

My best advice? If you’re new to compression gear, start with capris or shorts to get used to the feel. You can always work up to full-length compression pants if you find they help with performance or recovery.

Here’s your guide to compression running socks.

The Right Materials

Regarding material, most compression leggings are made from a blend of polyester, spandex, or lycra. These materials are great for moisture-wicking and breathability, keeping you dry and comfortable during runs.

I’ve found that a polyester-spandex blend offers the best stretch and moisture management. Avoid anything with cotton, as it holds onto sweat, which can lead to chafing—lessons I’ve learned the hard way.

Some brands even offer compression pants made with merino wool for warmth in cold weather. I like these for winter trail runs because they keep my legs warm without overheating.

If you run early in the morning or late at night, consider pants with reflective details. Staying visible to cars and cyclists is crucial in low-light conditions. When I couldn’t find pants with reflective strips, I opted for brightly colored leggings to stand out.

Lastly, pockets might seem minor, but they’re a game-changer.

Pants with pockets sewn closer to the waistband tend to bounce less, which I’ve found to be more comfortable. I love having a small pocket for my key or phone during longer runs.

Price vs. Quality

Like most running gear, you get what you pay for. Compression leggings can range from $20 to $90+, and while it’s tempting to go for the cheapest option, I’d recommend investing in a higher-quality pair if you plan to use them regularly. After all, you get what you pay for at the end of the day.

I made the mistake of buying a budget pair early on, and while they worked fine for a few months, they started losing their tightness after several washes.

Now, I’m all about investing in higher-quality gear that will last. My more expensive pairs have held their shape and compression over multiple seasons, and they’re worth the investment.

Your Compression Gear Checklist

Not sure which compression pants to pick? Here’s a quick checklist to help you make the best choice. Feel free to save, bookmark, or share with friends who might be shopping for their next pair!

1. Consider Your Running Conditions

• Cold Weather: Go for full-length compression pants to keep muscles warm.
• Hot Weather: Choose shorts or capris for breathability and comfort.

2. Pick the Right Compression Level

• Mild Compression: Great for beginners or those using them for general support.
• Higher Compression: Ideal for recovery, long-distance running, or those with circulation concerns.

3. Look for Moisture-Wicking Fabric

• Choose materials like polyester or nylon blends with spandex. These wick away sweat and keep you comfortable, even on long runs.

4. Choose the Right Fit

• Compression pants should feel snug but not restrictive. Test a few pairs to find what feels best without limiting movement.

5. Think About Added Features

• Pockets: Handy for carrying small essentials during your run.
• Reflective Elements: Great for low-light conditions, keeping you visible and safe.

Share This Checklist: Save these tips to your phone, or share them with a fellow runner who’s looking for compression gear! It’s always easier to shop with a clear game plan.

Further Readings

For those interested in learning more about the science behind compression gear and its effects, here are a few additional resources:

• Runner’s World offers a great breakdown of how compression gear works and its potential benefits for endurance athletes.
• The American Council on Exercise provides a balanced view on compression gear’s role in recovery.
• The Journal of Sports Sciences and International Journal of Sports Physiology and Performance both publish studies on the performance and recovery impacts of compression gear for athletes.

Let’s Hear from You: Share Your Compression Gear Experience!

Leave a comment below with your thoughts on compression gear. Here are a few questions to get you started:

• How often do you wear compression pants—only for tough workouts, or regularly?
• Have you noticed a difference in recovery or performance when using compression pants?
• Any tips for fellow runners on finding the right pair?

If this guide on compression pants was helpful, consider sharing it with your running friends or anyone who might be interested in adding compression gear to their routine. The more we share our experiences, the better equipped we all are to reach our running goals.