Cross Training For Runners

If you have ever trained for a marathon or had a specific marathon goal, you more than likely have heard of the famous Yasso 800 workout.

You might even have tried them in the past.

Yasso 800s are a popular workout among serious runners looking to run their fastest marathon ever.

In this article, I’ll share with you the full guide to Yasso 800s, covering the basics, history as well as how to add the session into your training plan in the most effective way.

Sounds great?

Let’s get started.

What Is Yasso 800 Workout?

Although the long run is the bread and butter of marathon training, it’s by no means the only workout you should be doing, especially if you have a specific marathon goal in mind.

In fact, regardless of your marathon goals, performing Yasso 800s is a sure way to help you achieve them.

So what are they all about?

Quite simple. Yasso 800s involves performing 800-meter reps, usually on a standard track.

The goal behind them is to get your body accustomed to running at the exact pace you’ll run during the event with minimal recovery between sets.

More specifically, performing a series (usually 10) 800 meters reps alternated with short breaks will simulate the effort and pace of running a marathon at your target pace.

Before I explain more, let’s first say a few words about the man behind the workout. He coined it, after all.

Enter Yasso Bart – The Gurus’ Guru

As the name implies, Yasso 800s comes from Bart Yasso, the legendary biathlete and former chief running officer at Runner’s World Magazine.

Having run races on all seven continents, he’s unofficially referred to in the running community as “the mayor of running.”

Yasso won the 1987 U.S. national Biathlon Long Course Championship, ran the Badwater Ultramarathon, and has competed in five Ironman triathlons.

In other words, the guy is a true running legend.

The Theory Behind The 800 Yasso Workout

Yasso 800s are popular because they’re a quick and simple way to guestimate your marathon time based on your 800-meter time.

According to Yasso, the average time it takes a runner to perform ten 800-m intervals in minutes and seconds roughly correlates to the marathon time expect to run in hours and minutes.

For example, if you ran 800-meters in two minutes and 40 seconds on the track, your estimated marathon time will be around two hours and forty minutes.

The workout is also simple. The session consists of 10 intervals of 800-meters (or two laps around a standard track), with recovery intervals of the same length between each interval.

Additional resource – How to qualify for the Boston Marathon

The Best Yasso 800 Workout for A Marathon PR

Start by determining your marathon goal time in hours and minutes. Next, convert it to minutes and seconds.

For example, if you’re shooting for a four-hour marathon ( a common goal among beginner runners), your converted time will 4 minutes per interval.

By the same token, if you’re a faster runner aiming for a sub-3 hour marathon, your Yasso 800m goal time should be a sub 3 minutes too.

Once you have figured out your time, perform the following routine.

• Warm-up. This is the first step. Perform a 10-minute dynamic warm-up that consists of 5 minutes of jogging and another 5 minutes of dynamic warm-up exercises (as described here). You can also perform a few 100-meter strides to get your body really ready for faster-paced running.
• 800-meter interval. Run your first 800 meters (roughly half a mile) at your converted time (4 minutes in this example).
• Recovery: Jog slowly for the same amount of time to recover. (again, 4 minutes in this example)
• Repeat: Shoot for three to four reps per session in the first few weeks. Up the ante later on.
• Cool-down: Finish your session with 5 to 10 minutes of easy jogging, following by stretching.

And voila! There’s nothing to it but to do it.

How Many 800s Reps?

Although the exact number of intervals you perform may vary according to your fitness, when this is your first time doing Yasso 800s, start with no more than four reps and work your way up to completing ten in a single session two weeks before race day.

As you get fitter, aim to add one more repetition every other week until you reach ten repetitions per training session.

It should feel really easy during the first few weeks and don’t worry about running under your goal time. Don’t chew more than you can swallow, or you’ll regret it later on.

Can’t keep up the goal pace throughout all the intervals? Then simply stick with fewer reps again during your next speedwork—only progress when you can handle it.

Additional resource – When to skip a run

How Many Yasso 800s Workouts Per Week?

Aim to complete one Yasso 800-m session a week. Doing more will defeat the purpose, and remember that a well-rounded marathon training program includes other sessions, such as easy runs, interval workouts, and the long run.

Where To Do Yasso 800 Workout?

The best—and most practical place—to perform Yasso 800s is on a track since it makes it easy to measure 800 meters, which is about two laps around a standard track, or roughly one-half mile.

However, feel free to also do the workout on a treadmill as long as you keep track of how far and fast you’re running.

What’s more?

As long as you know the distance, feel free to do Yasso 800s on a long stretch of rad if you have a track or treadmill at hand.

Follow A Well Rounded Marathon Training Plan

Although Yasso 800s are a tried-and-true strategy for running a faster marathon, the workout is not the answer to all of your marathon prayers. In fact, it should be used in conjunction with other training runs.

As a rule, you should follow a well-rounded training plan that includes various runs such as progressive, tempo, and long runs, especially long runs with a few miles at your goal marathon pace.

What’s more?

Besides endurance, speedwork training can take a toll on your body, so cap it at no more than twice per week to prevent injury and/or burnout when training for a marathon.

The guy himself prescribes doing the workout one per week, but if you haven’t been doing speed work lately,  feel free to do the Yasso 800s every other week.

That’s ok, too.

Check the couch to marathon plan.

Yasso 800 Workout – Conclusion

There you have it! If you’re planning to add the Yasso 800 workouts to your running plan, then this article should be enough to set you on the right path. 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.

Keep training strong

David D.

Looking for some valuable advice on how to conquer the tricky challenge of running with hemorrhoids?

Well, you’ve landed in the perfect spot. Trust me, I’ve got your backside covered!

Now, let’s get real for a moment. Running with hemorrhoids can be an absolute pain in the, well, you know where. Those swollen, inflamed anorectal veins can make every step a painful reminder that life isn’t always fair. Sitting becomes a struggle, walking feels like tiptoeing on hot coals, and the thought of running seems like a distant dream. But fear not, my determined friend, because where there’s a will, there’s a way.

Are you ready to uncover the secrets of running with hemorrhoids? I know you are! And guess what? It’s totally possible to hit the pavement and conquer those miles, even with those pesky swollen veins. But first, you need to know what you’re doing. That’s where today’s post swoops in to save the day!

In today’s article, I’m going to unveil all the secrets to running with hemorrhoids. I’ll equip you with the knowledge, strategies, and guidelines you need to not only find relief but also prevent these pesky veins from ruining your running bliss. Consider this your personal roadmap to success, specially designed for those facing the hemorrhoid hurdle.

Ready? Let’s get going.

What Are Hemorrhoids?

Alright, let’s dive into the fascinating world of hemorrhoids and unravel the mystery behind these pesky little buggers!

Picture this: your rectum is like a bustling neighborhood, and within it, there’s a group of veins that are just a little more sensitive than the others. We call them hemorrhoids. They’re like the varicose veins of the rectum, and they can cause quite a commotion, especially for us runners.

So, here’s the deal. Hemorrhoids are these swollen, weakened veins that form lumps of tissue inside the rectum. Think of them as the cushions of vascular tissues in your anal canal, working hard to provide support and comfort. But just like the varicose veins you may have seen on legs, these little vessels can become overwhelmed under pressure. And boy, can they make their presence known!

Pain, itching, and even bleeding are some of the delightful symptoms that hemorrhoids bring to the party. And let’s be honest, as runners, the last thing we need is an unwelcome guest in our rectal neighborhood causing a ruckus. But fear not, my friend, because we’re about to equip you with the knowledge and strategies to tackle these annoyances head-on.

Here’s a mind-boggling statistic for you: surveys have shown that a whopping 70 to 80 percent of adults in the U.S., both men and women, will experience hemorrhoids at some point in their lives. That’s right, it’s like a secret club that most people are unwittingly a part of. But here’s the good news: hemorrhoids aren’t typically dangerous or life-threatening. And here’s an even better news flash: they’re not contagious! Phew, we can all breathe a sigh of relief there.

Internal Vs. External Hemorrhoids

Just like a rollercoaster ride, hemorrhoids come in different levels of intensity, and we’re here to take you through each thrilling stage!

First up, we have the first three stages of hemorrhoids, also known as the undercover agents of the rectal realm. These sneaky fellows hide away, not visible to the naked eye. But don’t be fooled, they might decide to make a grand entrance and show themselves outside the anus, leaving behind traces of blood on toilet tissue or in your stool. It’s like their secret code, a signal that they’re up to no good.

Now, here’s an interesting tidbit: internal hemorrhoids, even though they may not be painful at first, can be quite mischievous when it comes to bleeding, especially when you’re out there pounding the pavement or engaging in high-impact activities. They love to make a grand spectacle, reminding you of their presence with each stride you take.

But wait, there’s more! Enter the fourth stage, the external hemorrhoids. These are the rebels that you can see and feel, hanging out around the opening of the anus like uninvited guests at a party. They bring along a whole entourage of discomfort, including pain, itching, swelling, and bleeding. Oh, and let’s not forget the mucus they like to leave behind as their calling card. They’re the troublemakers of the bunch, causing a real ruckus, especially when you’re trying to enjoy a peaceful run.

Here’s the thing: if you neglect these external troublemakers, they can become real troublemakers indeed. They have a knack for forming blood clots, turning a simple annoyance into a potential medical emergency. That’s when you might need some expert intervention to prevent further complications and ensure your running adventures remain worry-free.

Additional guide  – How to run with seasonal Allergies

Hemorrhoids Symptoms

As runners, we’re no strangers to aches and pains, but when it comes to those pesky hemorrhoids, how do we know if we’re dealing with the real deal? Let’s dive in and unravel the clues, shall we?

First off, let’s talk about internal hemorrhoids, the masters of disguise. These crafty fellows like to keep things low-key, but they do leave behind some telltale signs. One of their favorite party tricks is bleeding during bowel movements. It’s like their secret code, a subtle hint that they’re up to something.

But wait, there’s more! These sneaky internal hemorrhoids might decide to take center stage and prolapse or protrude to the outside when you least expect it. That’s when you might experience some discomfort and pain, like an uninvited guest overstaying their welcome.

On the flip side, we have the external hemorrhoids, the rebels of the rectum. They’re not ones to shy away from making their presence known. If you’re dealing with these troublemakers, you might encounter a whole range of symptoms. Picture this: pain or discomfort, a bit like an annoying itch that just won’t go away.

They also have a flair for dramatics, so don’t be surprised if you witness some bleeding or notice some anal swelling. And let’s not forget the irritation and itchiness they bring along, like a mischievous prankster trying to disrupt your peace. Plus, these external troublemakers have a stubborn streak—they refuse to be manually reduced, making it even more frustrating to deal with them.

Additional resource – Running with osteoarthritis 

Causes Of Hemorrhoids in Runners

When it comes to the root causes of hemorrhoids, it’s like navigating through a maze with multiple pathways. One prominent theory that has made its way into the medical literature points to factors such as constipation, straining during bowel movements, and even prolonged sessions on the porcelain throne. These can all contribute to a disruption in the delicate balance of blood flow, leading to the dreaded swelling and inflammation of those pesky veins.

Now, here’s where things get interesting for us runners. The culprit that often sneaks into the spotlight is none other than dehydration, that sly thief of bodily fluids. Picture this: as runners, we push our limits, pounding the pavement with every stride. But if we neglect to replenish our water stores, chronic dehydration creeps in, leaving our bodies parched like a desert.

And what happens when we don’t have enough water flowing through our systems? You guessed it—constipation takes center stage, starring as the villain in this tale. With hard stools that require Herculean efforts to pass, we find ourselves straining, unknowingly placing extra pressure on those innocent hemorrhoids.

But wait, there’s more! The cast of characters behind hemorrhoids doesn’t end there. Research has uncovered a motley crew of culprits. Frequent bouts of diarrhea can throw a curveball into the mix, wreaking havoc on the digestive system.

Weight gain and poor digestion join forces, casting shadows on our gut health.

And let’s not forget the role of diet—a protagonist or antagonist, depending on our choices.

Genetics play their part too, as our DNA whispers secrets that may make us more susceptible to these unwanted visitors.

For some, the chapters of pregnancy and childbirth add their own twists and turns to the hemorrhoidal tale. And as we age, the plot thickens, with the passage of time becoming a contributing factor. Oh, and let’s not overlook the importance of the poop position—a seemingly insignificant detail that can make all the difference.

Can Running Cause Hemorrhoids?

In the realm of running and hemorrhoids, it turns out that running itself is not the villain. No, no, my friends, running is actually a hero in the battle against those swollen blood vessels.

When done in moderation, physical activity like running can be your trusty sidekick, aiding in colon health and helping you maintain a healthy weight. It’s like having a superhero protecting your backside from the clutches of hemorrhoids.

But wait, there’s more to this story. If you find yourself straining like there’s no tomorrow during your bathroom visits, constantly battling chronic dehydration, munching on a low-fiber diet, or even having a family history of hemorrhoids, then the plot thickens. These factors, combined with your hardcore running regimen, could potentially create a perfect storm, paving the way for those unwanted hemorrhoids to make their grand entrance.

Now, let’s talk about the unfortunate scenario where you’re already grappling with those pesky piles. If you’re in that boat, lacing up your running shoes and hitting the pavement may not be the most pleasant experience. You see, running is like a mischievous trickster, a high-impact and repetitive activity that can wreak havoc on your perianal skin and delicate hemorrhoidal tissues. It’s as if every step sends a jolt of discomfort through your nether regions, intensifying your pain and making you wish for smoother trails.

But hold on, my fellow runners, there’s a silver lining. While running may temporarily exacerbate your hemorrhoid-related symptoms, it doesn’t mean the condition itself will permanently worsen. Think of it like a passing storm, where the rain may pour a little harder for a while, but eventually, the skies will clear. So don’t be too quick to hang up your running shoes just yet.

Can You Run With Hemorrhoids?

First things first, let’s get one thing straight. Running itself doesn’t bear the blame for causing hemorrhoids. However, it’s important to note that any high-impact exercise that aggravates those pesky swollen blood vessels can prolong your road to recovery.

And let’s be honest, my fellow runners, the sooner we heal, the faster we can lace up our shoes and return to the bliss of logging those satisfying miles.

Now, here’s the crucial part: You need to be mindful and not exacerbate your condition by going full throttle with your running routine. Listen closely to what your body is telling you. If your hemorrhoids are causing you discomfort or pain that’s beyond what you can tolerate, it’s time to hit the brakes and give yourself some well-deserved rest. Think of it as a pit stop on your running journey, where you can take the time to heal and recharge before hitting the road once again.

If your symptoms are mild and manageable, running with hemorrhoids should be a walk (or rather, a run) in the park. In fact, for many runners, engaging in their beloved activity while dealing with this condition poses no significant harm.

However, let’s not disregard the warning signs along the trail. If you experience extreme pain and discomfort while running with hemorrhoids, it’s crucial to listen to your body’s distress signals. Don’t push through the agony, my friends. It’s essential to prioritize your well-being and give yourself the time and space needed for healing.

Additional resource – Salt tablets for runners

Treating Hemorrhoids in Runners

First things first, let’s establish a crucial fact: Hemorrhoids don’t exactly “heal” in the traditional sense. They have their ups and downs, much like the undulating terrain we encounter during our runs. But fret not, my resilient friends, for we have tools at our disposal to manage and alleviate the discomfort.

When it comes to treatment, the approach you take depends on the severity of your condition and the extent of the damage. But let’s start with some fundamental lifestyle adjustments that can make a significant difference in your battle against hemorrhoids..

Medication

As runners, we understand the importance of choosing the right gear for the job. Similarly, selecting the appropriate over-the-counter medications can help alleviate the discomfort caused by hemorrhoids.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen or Tylenol can be a runner’s ally in soothing the pain and reducing inflammation. However, it’s important to note that painkillers may only mask the symptoms temporarily, so anti-inflammatories are often recommended.

But wait, there’s more! In our quest for relief, you have a range of other solutions to explore. Ointments, suppositories, and pads come to the rescue, offering potential relief for the affected area. Look for salves containing witch hazel or hydrocortisone, which have a reputation for soothing itching and pain.

Rubber Band Ligation

When all else fails and the home remedies have left you yearning for relief, it might be time to consider this intriguing option, carried out by a skilled doctor. Picture it as a strategic maneuver in the battle against hemorrhoids, designed to cut off their blood supply and bring about their ultimate demise.

In this “non-invasive” procedure, a tiny rubber band takes center stage. It slips around the base of the hemorrhoid, constricting its blood flow and leaving it no choice but to surrender. It’s as if we’re tying a knot to prevent an escape route, sealing the fate of those troublesome piles.

Now, here’s the interesting part: Over the course of a few days, the banded hemorrhoids, deprived of their life force, begin to wither away. It’s like watching the leaves of a once-mighty tree shrivel and fall to the ground, bidding farewell to their existence. This natural process allows the body to eliminate the remnants of the hemorrhoids.

But let’s not sugarcoat the truth. This procedure may come with its share of discomfort and bleeding, like unexpected potholes along our running route. Some cases experience these side effects two to three days after the procedure. It’s crucial to keep in mind that while the majority of cases proceed smoothly, severe complications are rare but can occur.

Once the procedure is complete, it’s time for the crucial after-care phase. Just as we adjust our training and recovery routine after a challenging race, a drastic diet change may be in order to support the healing process. This dietary shift aims to prevent irritation in the affected area, much like a gentle breeze soothing a tender wound. Hard stool is the nemesis here, so we must be mindful and take measures to ensure a smoother recovery.

Additional Resource – Your Guide To Runners Nipples

Consult Your Doctor

If despite your best efforts, those pesky symptoms just won’t quit, it’s time to pick up the phone and reach out to your healthcare provider. Remember, we’re talking about prolonged discomfort and, most importantly, any form of excessive or profuse rectal bleeding. That’s the moment to hit the brakes and seek guidance.

Why is this step so crucial, you might wonder? Well, let’s consider the bigger picture. While hemorrhoids themselves typically aren’t life-threatening, there’s a chance that your symptoms could be a sign of something more serious lurking beneath the surface. We don’t want to play a game of chance when it comes to our health, right?

In such situations, it’s wise to consult a specialist who focuses on colon and rectal health. Think of them as the seasoned captains navigating the treacherous waters of gastrointestinal issues. They possess the knowledge and expertise to identify any potential red flags and guide you toward the most appropriate course of action.

One of the reasons it’s essential to consult a specialist rather than a general practitioner is because, in rare cases, hemorrhoids can evolve into a more advanced and serious condition, such as colon cancer. Now, we don’t want to go down that road, do we? By proactively seeking the advice of a specialist, we can address any concerns early on, ensuring the best possible outcome.

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Additional Resource – Your Guide To Joggers Nipples

Running With Hemorrhoids – The Conclusion

There you have it!

If you’ve ever suffered from hemorrhoids while running but wanted to keep your running routine on the go, then today’s article should have provided you with enough answers and guideposts on what to do.

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

In the meantime, thank you for dropping by.

Have a painless run!

David D.

Whether you’re training for your first 5K or for a new personal record, your pacing strategy can make the difference between failure or success

One simple yet very reliable strategy is the negative split. Performing them is one of the best ways to build your aerobic base and endurance, which is more critical at events like the half marathon and marathon.

Would you like to learn more about how to practice this strategy in your training? Then keep on reading.

In today’s article, I’m going to share with you the full guide to negative splits without any technical jargon or complicated non-sense.

In short, I’ll look at:

• What are negative splits?
• The benefits of negative splits
• The downsides of negative splits
• How to incorporate them
• How to practice negative splits
• How to follow a negative split on race day
• And so much more.

Sounds great?

Let’s get started.

What Is Negative Split?

Keeping a steady pace during a race is tricky. Competition, terrain variability, elevation changes, and weather conditions can all impact your running speed.

That said, and most experts would agree, negative splits are an unfailing pacing strategy in virtually every racing scenario—or whenever trying to improve your running times.

In fact, by design, negative splits are an advanced tactic that can guarantee a fast finish time.

So what are negative splits? And why should you care?

First things first, let’s start with the basics.

A split in the running world refers to the time it takes to complete a certain distance.

Are you still confused? Then simply break down your run into two or three more equal-distance portions. A split refers to the time needed to complete one of those segments.

So what does make a split negative?

In essence, a negative split refers to running the back half of a run or race faster than you ran the first half. You run slower in the first part, then speed up in the second half.

This can mean 10 seconds faster or five minutes faster, but most runners would stick to an even pace through most of the race then gradually speed it up as they get close to that finish line.

For example, if you run a half marathon with 10K splits of 55:15 and 54:45 for 01:53:40 (including the additional sprint to the finish line), you have just run a negative split as the second portion of the race is faster than the first.

By doing this, you save a lot of power, endurance and feel like you have more energy during the race.

Additional Resource – Here’s how many miles should a beginner run

What Are Positive Splits?

As the name implies, a positive split is the opposite of a negative split. When you do a positive split, you actually run the second half of the run/race slower than the first half.

This strategy is helpful if you’re want to stay consistent while running, especially if you’re tackling a really hilly course with lots of elevation changes and/or terrain variability. But again, it may not work for everyone.

What Are Even Splits?

Again, this is simple. An even split involves keeping a consistent pace throughout the entire run/race. This means running the two halves of a race—or a run—in the same amount of time.

For example, if you want to run one mile on a standard track in 4:48, you’d have to run four 72-second laps, with each lap counting as a split to achieve this goal.

This is a common goal among beginner racers in virtually all distances.

Unfortunately, all it takes is a bit of distraction, fatigue, or a tiny problem, and your even splits are ruined. Unless you can keep that even pace throughout, this strategy may prove futile.

The Benefits of Negative Splits

As you can already tell, negative splits have a lot to offer.

Let’s discuss a few of the perks.

Warm Up Properly

Kicking up your runs at a slow pace allows for your muscles and joints to gradually warm up, which may help avoid injury and ensure optimal performance.

Find True Pace

One of the most common mistakes runners make is rushing out of the gate during a race.

For this reason, determining your true pace helps set a realistic time goal for your next run/race.

Figuring out your “true pace” is key, especially when running for an extended period. By doing a negative split, you’ll start your session at a conservative pace then speed it up in line with your current fitness level.

Ensure Good Speed

Negative splits, by definition, involve running the latter portion of a race faster than the first half—as long as you stick to a realistic pace.

That’s why if you plan them right, you’ll, consequently, conserve your energy and be able to run your fastest race.

It also reduces the risk of slowing down as the race drags on.

Additional resource – How many miles is a half marathon

The Downside

As in everything else in life, negative splits are not the answer to all of your running race prayers.

One downside is the fact that negative splits do not work on all race distances/courses.

For example,  a racecourse that kicks off downhill and finishes with a drastic elevation gain may require a positive split, in which you run at the end even effort.

How To Execute A Negative Split

While it’s easy to say, “run the second half faster than the first,” it’s actually much more challenging to put it into practice.

In fact, Practicing negative splits is tricky, especially in the midst of a race when your adrenaline is soaring and other runners begin to outpace you.

To get the hang of it, you’ll need to follow a proper training plan and practice negative splits as often as possible.

Practice makes perfect, after all. And it’s what you need to ensure that you get used to the experience of performing a negative split so you can easily follow the strategy on race day.

The Step By Step Guide

First, begin by figuring out your goal pace goal, for example, 10K race pace, or simply a pace you can keep up.

During the first few miles, focus on saving up your energy by running 20-30 seconds per mile slower than your goal pace. Don’t focus too much on speed.

During the first third, focus on saving energy by running 10 to 30 seconds per mile slower than your goal pace.

As you near the middle third of the race, kick it up a notch to a realistic pace that you can keep up for the remainder of the race.

Once you reach the final stretch of the race, use any remaining energy and run as fast as possible. Shoot for 20 to 30 seconds faster than your goal pace.

For instance, if you’d like to negative split a half-marathon, and you feel confident you can finish it in precisely two hours, aim to run the first half in roughly 61-63 minutes. Then, on the second half, aim to finish it within 57-59 minutes.

Now let’s look at some ways by which you can start adding negative splits into your training.

Steady Runs

Steady runs, anything from two to six miles at a steady effort, should be negative splits all the time, even if you don’t have any specific racing goals.

Here’s how.

Break your session into three thirds.

For example, if you’re running for 45 minutes,(1) jog the first 10 minutes at an easy pace, (2) run the middle 20 minutes at a medium-fast pace, then (3) the last 15 minutes as fast as possible for the remaining duration.

This will definitely guarantee a negative split run which helps your body practice what it’s like to finish faster than the start.

Progression Run

Another way to practice negative splits is to do a progression run, which is gradually increasing your pace throughout the session.

Here’s how.

Start slower than you have to, then increase the pace in increments (every mile or so) until you’re running as fast as you can in the final mile. This is an ideal strategy to help teach your body and mind how to speed up on tired legs, which inherently translates to a faster finish time.

Here’s a simple six-mile workout.

• One mile at an easy pace
• One mile at marathon pace
• One mile at half marathon pace
• One mile at 10K pace
• One mile at 5K pace
• Five minutes jog/walk as cool down.

Interval Training

The best way to practice negative splits by doing interval workouts.

For example, if you’re training for a 5K, perform 10 X 400m at your desired speed, along with a one-minute break after each interval. Your goal is to get run each interval a little bit faster than the previous one until you’re running the last one as fast as you can.

Here’s is a sample session:

• Start with a 10-15 dynamic warm-up. Here’s how.
• Perform 8 to 10 400-meter with 60 to 90 seconds of rest between each interval.
• Finish with a 10-minute cooldown.

Here’s another variation

Example one–  10 X 400-meter reps with a one-minute rest break.

• Run intervals 1 to 4 five seconds slower than your goal pace.
• Run intervals 5 to 8 at your goal pace
• Run the last two intervals 5-10 second faster than you goal pace.

Example Two – 8 X 800-meter with 90 seconds break.

• Run intervals 1 and 2 five seconds slower than your goal pace.
• Run intervals 3 to 5 at your goal pace
• Run the last three intervals at 5-10 seconds faster than your goal pace.

The Long Run Negative Split

Long runs are another suitable workout for negative splits, especially when training for a long-distance race, such as a marathon.

And it’s really simple.

Start slow and steady, then settle into a comfortable pace. Complete the first 60-70 percent of the session at an easy, conversational pace. You should be able to recite the pledge of allegiance without panting for air.

Then, gradually pick up the pace for the last quarter until you’re running at your 10K pace or a little bit faster.

For example, if you’re running for two hours, run the first 80 to 90 minutes at the easy pace, then pick up the pace over the last 40 to 30 minutes of the run.

Beginners Runner Guide To Negative Splits – The Conclusion

Most running coaches and experts emphasize the importance of protecting a good pacing strategy for the optimal racing experience.

As you can tell by now, I’m a big fan of the negative splits, and I believe it’s the ideal way to pace on race day.

You just need to practice it more during your training so you can set realistic expectations and learn how your body reacts to the pace.

The rest is just details, really.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Cross country running is no easy jog in the park—you need to ready for anything in your path.

Rocks, roots, steep inclines, streams, and adverse weather can all be challenging but fun “complications.”

Training properly for a cross country event will give you the endurance, agility, and strength needed to reach your full performance potential.

In today’s article, I’ll spill the beans on cross country running and why so many enjoy it.

I’m also sharing a few tips on how to get started with cross country running and how to make the most out of it.

Sounds exciting?

Let’s lace up and dig in.

What is Cross Country Running?

Also known as XC running, cross country running is a form of racing that takes place in open-air, natural environments and seldom run along paths or roads.

From obstacle to jump over, steep hills, and slippery muddy descent, cross country running offers a broad range of challenges that will literally keep every runner on their feet.

What’s more?

Cross-country events take place in all sorts of weather conditions, which can drastically impact performance.

These include rain, snow, wind, ice, hail as well as heatwaves. In fact, cross-country events are seldom canceled because of adverse and bad weather.

XC running races are held during the fall or winter months, and many runners, recreational and elite alike, use the sport as means for improving endurance and staying fit throughout the cold months.

The Distance Of Xc Running Events

Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km.

Some of the most popular XC running events include:

The annual World Cross Country Championships

• NCAA Cross Country
• Cross Country Championships
• The English National Cross-Country Championships

The History

Cross country events trace their history to the 19^th century in the form of an English game called “hard and bounds” or “the paper chase.”

English schools began holding competitions in cross country running as far back as 1837, then on the 7^th December 1867, the national championship was held for the first time on Wimbledon Common in south-west London, then the first international one took place in 1903 at Hamilton Park Racecourse in Scotland.

Not long thereafter, cross country running made its way to the Olympic Games in 1912, becoming a popular event for the games.

But the sports didn’t fare well in the Olympics.

A Disaster of Olympic Proportions

At the 1924 Paris Olympics, a devastating heatwave during the race resulted in only 15 of the 38 participants reaching the finish line.

Eight of those ended up needing serious medical help.

Jose Andia and Edvin Wide were both reported dead (but the reports of their demise were actually exaggerated)  while the medics spent hours trying to locate the participants who fainted along the course.

In fact, one of the competitors started to run tight circles after reaching the stadium until he knocked himself unconscious while another collapsed a few meters from the finish line.

Although the fatality reports were unfounded, the public was so horrified at the conditions of the race that Olympic officials ruled to ban cross country running races from future games. Things may change in the upcoming Olympic event but fingers “crossed.”

For more on the history of cross country running, check the following articles:

• The Origins of Cross Country
• Cross country running
• A Brief History on Cross Country Running
• A Brief History of Cross Country

Additional Resource – Here’s how many miles should a beginner run

When Is Cross Country Season?

Cross country running races normally take place during the autumn and winter season, usually held from early October up until February and early March.

Not Easy

X-C running is no joke. In fact, it’s one of the most challenging events out there.

The sport isn’t just about the competition between you and other runners.  You also need to overcome mother nature as you make your way through slippery roads, steep hills, technical terrains, and everything in between.

All of these challenges conspire to constantly disrupt your rhythm and throw you off your footing much more than your typical race on a flat, predictable surface.

That’s why you’ll need specific cross-training training to make it through over the variety of surfaces unscathed.

Beginner Cross Country Running Tips

Now that you know a thing or two about XC running, the question is, how do you actually train for one?

Let’s find out.

How Train For Cross Country Running

As previously explained, typical XC running events range from 4 to 12 kilometers.

All these distances are primarily aerobic, meaning if you go off the gate too fast, you’ll run yourself into the ground in the latter portions of the race. Few things are as bad as being passed by runner after the next over the last part of a cross country event.

That’s why to run your cross country race, make sure you’ve enough endurance to run well over a distance of 6.2 miles. This is a key factor in cross-country success.

Crush Hills

One of the most challenging aspects of cross country running is how much up and down is involved in the race.

Although the typical XC running events aren’t long, the constant up and down is involved in the race can be tricky.

That’s why simulating these conditions before the race will better prepare your body and mind for the event.

How? Quite simple –train on hills. Doing hill work—either hill sprints or uphill endurance running—is one of the best ways to get your body used to the changing pace of an XC running event.

Even if you hate hills, incline training is key to building country running specific speed, strength, and endurance.

Here’s a sample workout to try out.

Locate a hill of no more than 400 to 600 meters in length, preferably on a softer surface off the asphalt.

Next, following a dynamic warm-up on a flat surface, run the uphill portion at a sustainable yet challenging effort, focusing on being fast and efficient, Then jog down for recovery.

Repeat for a minimum of 6 to 8 reps, depending on your fitness level and weekly mileage, then finish with a 10-minute slow jog.

For more on-hill training for runners, check my guide here.

You can also work on improving your form by doing agility ladder drills.

Your Running Shoes

To properly train for and run a cross-country race, make sure you have proper footwear.

Picking the proper pair is key to reduce your injury risk while subsequently improving your performance.

Runners who compete in X-C races usually used spiked shoes. These shoes are specifically designed to offer traction and grip on all sorts of surfaces and terrains.

What’s even better?

Get yourself a pair of proper X-C running shoes. These are designed to be more robust and versatile than track spikes and usually have better grip and traction.

I’d recommend visiting the nearest running store to get the needed shoes. You can also check out online shopping websites that also offer great cross-country running shoes.

Additional resource – How to choose running gloves

Cross Country Running Tips For For Beginners – Conclusion

Giving cross country running isn’t that hard. All you need is the right mindset, a reliable training plan, and the right gear. 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.

Keep training strong.

David D.

Have no idea how to choose the best running hat? Then you have come to the right place.

A hat is a versatile running accessory to keep in your kit, and it can offer a wide range of functions, from protecting against sunlight to giving you a little extra warmth.

However, the various variables to consider—from the material, fit, and visibility—can make it tricky to choose a hat that best fits your running needs.

Here’s the good news. In today’s post, I’ll break down all these variables and put you on track for choosing the running hat that’s right for you.

Sounds great?

Let’s get started.

The Importance of Running Hats

Running hats are actually more than just a fashion statement.

If you worry about the dangers of sun exposure or are not a fan of wearing sunglasses while exercising, a proper running hat is often a must for these sunny and hot days.

And just like sweatbands, a good running hat will help wick sweat away from your eyes and face.

What’s more?

Some running hats also feature UV protection to protect you from the sun.

Running hats can also help keep your head in the cold season as well as prevent rain from running in your eyes.

They also look cool.

What more can I say?

These are enough reasons to convince anyone.

However, the variety of features, such as fit, moisture transfer, and visibility, can make it tricky to decide which running hat is best for you.

In short, your running hat should be:

• Breathable to keep your head cool and dry during training in the heat
• Comfortable to wear for extended periods
• Shield the top of your head from the harmful UV rays
• Sweat-wicking to prevent sweat from running down your face
• Durable but lightweight.

Let’s break down each.

How To Choose A Proper Running Hat

Keep these traits in mind when shopping for a running hat.

Fit Of A Running Hat

Choose a hat that’s super adjustable, especially if you have a larger head or long hair.

Practically all running hats will be adjustable, but they are sometimes listed as ‘one size fits most”. So remember to check size guidelines. Measure your head so you can follow size guides to get a proper fit.

As a rule, it should fit the shape of your head. That’s why you should try out different styles and brands to make sure a hat that fits.

Additional Resource – How to protect yourself while running

Ventilation

Running long, especially in the heat, is bound to make you work up a sweat.

You don’t want all the moisture to get trapped on your head.

So?

Look for a hat that features a mesh panel that lets heat escape and airflow in, which will help keep you dry and comfortable. These allow for sweat to evaporate faster while keeping your head cool.

For maximum breathability, consider getting a visor.

Additional resource – What’s the best temperature for running

Reflectivity

If you usually run early in the morning or at night, when it’s dark, get a running hat with lots of reflective details.

When visibility is an issue, reflective running gear can help stand out to other road users, such as drivers and other runners. Also, the more reflective, the less sun exposure to your head.

Additional resource – Prescription Glasses for runners

Moisture Transfer

To keep your head feeling dry, cool, and comfortable, choose a running hat with a fast moisture transfer.

The best ones usually feature a sweatband-like liner around the edge that pulls sweat away from the skin as fast a possible.

This helps wick the sweat away from your skin and prevent it from getting into your eyes.

What’s more?

These hats also work well when it’s running as the fabric helps quickly get rid of moisture, allowing it to dry faster.

The Running Hat’s Bill

Protect your eyes from the glare of the sun with the right bill and brims.

Usually, brims are bendable, which in turn helps protect your face from sunlight, rain, and wind.

I’d recommend at least a 3-inch brim all around to provide maximum protection for your face. This is also enough to limit direct sunlight exposure on both sides of the face.

Additional resource  – Your guide to running belts

The Weather

Weather conditions, especially temperature, are another factor to consider when buying running hats.

Choose a lighter cap when running in warm weather. For the cold season, you’ll want a running hat that offers just enough thermal protection to prevent overheating while running.

Aesthetics Of A Running Hat

As a general rule, your hat size should be proportional to the size of your overall body.

For example, if you’re quite short, avoid wide brims and short crowns, which may make you look even shorter.

There are many types of hats, and you should choose the one you find most comfortable.

The Price OF A Running Hat

Although the perfect running hat doesn’t exist, you’re more likely to find what you need with athletic-wear labels such as Nike, Adidas, and Under Armour.

These running hats are usually designed for runners and will provide the best materials and fit.  But these hats from reputable brands can be really expensive. That’s why you should also decide your budget on how you want to spend on a running hat.

If you’re wondering how much you should pay for a running hat, then know that they often cost between $20 to $50 depending on the brand, design, and material used.

To get the best deals to search around for deals around some special sale event such as Christmas Sale or Black Friday. Try a sports warehouse as they often have plenty of off-season collections for a lower price.

What’s more?

You can also find a cheaper hat in drift or vintage shops if that’s your thing.

Additional resource – How to find cheap running gear

Running hat guide – The Conclusion

If you’re looking for the best running hat, then today’s post should be enough to serve as your guide for making the right decision. 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.

Keep running strong.

David D.

If you want to protect your feet and reduce the chances of abrasions, cuts, blisters, and just general feelings of discomfort, then you should get a pair of  trail running gaiters.

This is especially the case if you often run on technical, harsh trails, where you’ll want to ensure that the dirt, rocks, debris, and water don’t get into your running shoes. This is, ultimately, the recipe for pain and blisters.

Have no idea how to choose one? Worry no more. I got you covered.

In today’s post, I’m sharing the main guidelines to keep in mind whenever you’re choosing running gaiters so you can make the best decision.

Sounds great?

Let’s get started

What’s A Trail Running Gaiter?

Gaiters consist of a protective shell or sleeve which covers a specific area of your body, typically the upper part of the shoe, ankle, and the lower part of legs—just below the knees.

More specifically, running gaiters are made with high-performance, breathable and thin material that doesn’t hinder movement and reduces heat or water gain.

Gaiters have two functions.

The first is to keep debris and other trail hazards from getting into the top of your shoe, thus, reducing the risks of blisters and other problems.

Second, to protect your feet from the abrasion caused by rocks, branches, and other elements of the trail.

Running gaiters are common among trail runners, but just like compression sleeves and other accessories, they’re not essential.

But, the added level of protection while trail running can surely help. In fact, if you plan to spend many miles running through the trails and woods, challenging terrain, you may need a pair of running gaiters.

How to Choose Trail Running Gaiters

The first thing to consider when shopping for running gaiter is the materials they’re made with. The fabrics play a major role in the level of performance and comfort they’ll provide.

The gaiters’ material impacts the overall weight as well as the amount of breathability, insulation, and waterproofing they provide.

Running gaiters should be made of lightweight fabric that’s designed to keep debris and other elements from getting into your shoes but aren’t completely waterproof.

Plan to run in muddy or wet conditions?

Choose gaiters that feature a Gore-Tex membrane, which prevents moisture from seeping in but also lets sweat escape.

Additional Resource – Here’s the full guide to running watches

Height of A Running Gaiter

Running gaiters come in various sizes.  The height of your gaiters will depend on how much protection you need.

The higher the gaiter, the more protection it provides to your Lowe legs and ankle.

So which one is which?

As a rule, shorter gaiters are all you need for trail running, especially if you’re running only on fairly wet or technical terrains.

But for the super treacherous and/or snowy conditions, higher running gaits are the better option.

Additional resource – Compression leggings for running

Fit

When choosing running gaiters, make sure they fit snugly against your shoes—keeping debris out is the whole point anyway—but also fit comfortably around your lower legs.

What’s more?

Try on the gaiter while wearing the shoes and socks you’ll be using when trail running.

Additional resource  – Your guide to running belts

Abrasion Resistance

Most running gaiters are designed with some level of abrasion resistance which provides good durability in preventing the gaiter from ripping in case it gets torn or catches an obstacle along the trail.

Some running gaiters will include rugged abrasion on the lower portion to help endure the abrasion of rocks, roots, debris.

Additional resource – Trail Running First Aid Kit 

How to Put Running Gaiters On

Although running gaiters aren’t particularly complicated, knowing how to put them right can help you make the most out of them.

You should put on the gaiter correctly, so you don’t waste much time once on the trails.

Check out this YouTube tutorial on how to wear running gaiters correctly.

https://www.youtube.com/watch?v=zGlRUeMtklo

How to Choose Trail Running Gaiters – Conclusion

There you have it! To help you choose the best trail running gaiters, today’s article should be enough to help you make the right decision. 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.

Keep Running Strong.

David D.

If you’re looking to hit a 10K in under an hour, whether you’re new or experienced, it’s a great target.

Kudos to you!

Essentially, running a 60-minute 10K requires a pace of 6 minutes per kilometer, or about 9:39 minutes per mile.

It sounds like a lot, but with the right plan, you can definitely get there.

As your running coach, I’m here to guide you through this journey, drawing from my own experiences and the success stories of those I’ve helped.

I’m here to help you out with some tips I’ve learned from my own experience and from other runners I’ve worked with.

How Close Are You to the Sub-60 Mark?

When I first decided to break the one-hour 10K barrier, I was already running 5Ks comfortably, but doubling the distance at a faster pace seemed intimidating.

A lot depends on your fitness, running history, age, weight, and consistency.

I can tell you that hitting that sub-60 10K will require you to keep a pace of about 9:40 per mile (or 6:00 per kilometer), which doesn’t come overnight for most people. But don’t worry if you’re not there yet.

If you can hit 30 minutes for a 5K, you’re in the ballpark for a sub-63 minute 10K. Progress happens one step at a time!

How Achievable is a Sub-60 10K?

As a coach and a fellow runner, let me tell you that achieving a sub-60 minute 10K is doable—but like most goals, it depends on a few key factors.

Your fitness level, running experience, weight, age, gender, motivation, consistency, training plan, and mental strength all play a part.

But let’s keep it simple: to hit a 10K under an hour, you must run at an average pace of 9:40 per mile (or 6:00 per kilometer), or faster.

Not sure what that pace feels like? Head to your nearest track and give it a try.

That pace is about 12.5 laps on a standard 400-meter track, with each lap coming in at around 2 minutes and 23 seconds.

If you can already run a 5K in 30 minutes, you’re probably looking at a 63-minute 10K, so you’re not too far off.

If you’re still in the early stage, I’d recommend starting with a good training plan—like a Couch to 10K program—and easing into it. Don’t rush!

Is Running a 10K in Under an Hour a Good Goal?

Absolutely! But let me be clear: it takes work to get there. Running a 10K in under an hour is no small feat, especially for beginners.

You cannot achieve it overnight, but it’s a rewarding challenge with the right approach.

5K vs. 10K

People often say, “Well, if I can run a 5K in 30 minutes, I should be able to run a 10K in 60, right?”

Not exactly.

Doubling the distance doesn’t just double the effort—it requires better endurance and pacing. I found this out the hard way when I tried to maintain my 5K pace over a 10K and hit a serious wall around mile four.

As a result, if you can run a 5K in 30 minutes, you’re likely looking at a 10K time of around 63 minutes.

So, if sub-60 is the goal, shaving off those extra minutes will take some focused effort.

Interval Training: Boost Your Speed

Interval training was one of my best tools to improve my speed.

Interval training refers to performing periods of higher intensity running with recovery periods in between.

How fast you go during the high-intensity intervals depends on your running goals and training ability.

To make the most out of your training for a sub-60 minute 10K, running at or faster target, 10K pace is the way to go.

If you have access to a track, the following workout is perfect. You simply run fast for 400-meter, then do a slow 400-meter for recovery. Rinse and repeat for 30 minutes.

Tempo Runs: Build Your Endurance

Tempo runs are another effective tool. These are steady, sustained runs lasting 20-30 minutes, usually performed at 10 to 20 seconds per mile slower than your 10K race pace.

Start with a 5-10 minute easy jog, then gradually increase your speed for the rest of the workout. By the end, you should feel tired but not completely wiped out.

Tempo runs teach your body to maintain a challenging pace for longer, which is key for a sub-hour 10K.

Where to do them?

Practically anywhere, but I’d recommend performing them on any easily-measured, flat road with little to no traffic or obstacles. By the end of the tempo session, you should feel tired but not completely drained.

Long Runs: The Secret to Endurance

Speed is great, but you must also build endurance to run a 10K in under an hour.

When I was training, I gradually increased my long run distances until I ran up to 8-10 miles. The trick is to keep these runs easy and conversational.

Long runs are where you build the stamina to keep going strong over the 6.2-mile distance.

Aim to build your long runs up to 8-10 miles, but don’t worry about pace and finish times.

Focus on spending more time on your feet instead of worrying about how fast (or slow) you’re going. Try and go fast, and you’re more likely to crash and burn—and you don’t want that.

Race Day Strategy for a One-Hour 10K

Training is one thing, but race day is a whole different game.

Here are some tips to maximize your performance:

1. Rest up: Sleep well in the days leading up to the race, and avoid tough workouts right before the big day. You want to feel fresh and ready, not worn out.
2. Know your pace: Understand what your splits should be at each mile. For a sub-60 10K, your mile splits should be around 9:39. Familiarize yourself with those numbers to pace yourself properly on race day.
3. Warm up: I can’t stress this enough—don’t skip the warm-up! Spend about 5 minutes jogging easily, followed by dynamic stretches to get your muscles firing.

Master the Negative Split

One of my favorite strategies—and one that helped me break the 60-minute mark—is the negative split.

This means running the second half of the race faster than the first.

It takes some self-discipline to start slower than you feel you can, but trust me, it’s worth it. I’ve seen too many runners burn out by going out too fast.

The key is to save enough energy for a strong finish.

Start a bit easier than your goal pace, then gradually pick it up. For example, your first mile might be a 10:12, but by the last mile, you’re running closer to 9:10. You’ll feel in control at the start and have the energy to crush it at the end.

Here’s an example of a negative split for a sub-60 minute 10K:

• Mile One – Split Time: 10:12- Lap Time: 10:12
• Mile Two – Split Time: 20:05- Lap Time: 10:07
• Mile Three – Split Time: 29:55- Lap Time: 9:50
• Mile Four – Split Time: 39:40- Lap Time: 9:45
• Mile Five – Split Time: 48:55- Lap Time: 9:20
• Mile Six – Split Time: 58:02- Lap Time: 9:10
• 21 – Split Time: 1:00:00 – Lap Time: 1:58

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question about running a 10K. Let me address some of these questions so you can make the most out of my training plan.

What should I do if I experience pain while training?

If you encounter pain during your training runs, it’s crucial to listen to your body. Do not ignore pain; instead, take a break and assess the situation. If the discomfort persists, consult a healthcare professional to rule out any injuries. Remember, taking time to recover is essential for your long-term success and health as a runner.

How can I stay motivated during my training?

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

• Set Specific, Achievable Goals: Break down your main goal into smaller milestones. Celebrating these wins can keep you motivated and engaged.
• Join a Running Group or Find a Buddy: Training with others can provide camaraderie and accountability. Sharing the journey with fellow runners can make your training more enjoyable.
• Track Your Progress: Use a running app or journal to log your workouts. Seeing your improvement over time can be a great motivator.

How should I adjust my training if I feel fatigued?

Fatigue is a normal part of training, but it’s essential to listen to your body. If you’re feeling unusually tired, consider taking an extra rest day or reducing the intensity of your workouts. Incorporate recovery strategies such as proper hydration, nutrition, and sleep to help your body recover.

What if I miss a training session?

Missing a training day is common and shouldn’t derail your progress. If you miss a workout, simply return to your training schedule as planned. If you’ve missed multiple sessions, consider repeating a week of training to allow your body to adjust. Remember, consistency is essential, but it’s also important to be flexible with your training plan.

How long should my long runs be as I prepare for the 10K?

As you prepare for the 10K, your long runs should gradually build up to around 6-7 miles. This distance will help improve your endurance without overwhelming your body. Keep these runs at a comfortable, conversational pace, allowing you to adapt to longer distances.

What should I eat before training runs?

Nutrition plays a crucial role in your training. Aim to have a light meal or snack about 1-2 hours before your run. Good options include:

• A banana with nut butter
• A slice of whole-grain bread with avocado
• Greek yogurt with some fruit

These foods will provide you with the energy needed for your workouts without causing discomfort.

The Bottom Line

There’s no magic formula for a sub-60 10K—it takes commitment and consistent effort. But the reward?

That sense of accomplishment when you see the clock stop just under an hour—it’s worth every step. So, lace up, put in the miles, and enjoy the journey.

Looking for the best way to clean running shoes?

Then you’ve come to the right place.

Why is cleaning important?

It’s a key part of taking good care of your running gear so that it lasts longer.

Sweat and moisture in the feet set up the perfect humid environment that facilitates the growth of bacteria which leads to bad odor. Also, cleaner running shoes often have better support and grip.

Here’s the good news – washing running shoes is easy and takes only a few simple steps (and minutes).

In today’s post, I’m going to share with you some effective ways to clean your running shoes and keep them looking new without damaging the functionality or material.

Sounds great?

Let’s get started.

How Often To Clean Running Shoes?

Running shoes are designed to withstand the wear and tear on the road, but they’re not dirt-proof.

In general, and depending on weekly mileage and running surfaces, running shoes—and athletic footwear in general—requires cleaning at least every couple of weeks.

What’s more?

Sometimes your shoes will need immediate wash is the only way, following a rainy trail run, for example.

Additional Resource – Here’s how to break in new running shoes.

The Checklist You Need For Cleaning Your Running Shoes

Here are the tools and equipment you need to give your running shoes a thorough wash.

• Mesh laundry bag
• Towel
• Heavy-duty detergent
• Baking soda
• Drying rack
• A Used toothbrush or a soft scrub brush
• White tissue paper
• A sponge
• A bucket of warm water

And that’s all.

Now let’s get to work.

How To Clean Running Shoes  – The Hand Washing Method

The most effective—and safest—way to clean your running shoes without damaging them is through hand-washing (more on why machines are bad for your athletic footwear later).

Here are the steps.

Use The Right Detergent

Since most standard laundry detergents are designed for clothing, I’d recommend using a soap that’s specially made for athletic footwear, such as Sport Shoe Wash or Nikwax Sandal.

The proper detergent should remove both strains and odors without harming or damaging the shoe’s composition.

Additional Resource – Here’s how to dry running shoes.

Fill A Bucket

Grab a small bowl or bucket, then mix warm water and a small amount of gently laundry detergent or your stain removal of choice.

Make sure the consistency is moderately soapy but not overly sticky or frothy. You should also use enough water to fully submerge your shoes.

Avoid bleaching agents for white shoes as these can cause discoloration or even damage certain types of fabrics.

Separate

Remove the laces and insoles from your shoes, then brush off all loose dirt and debris. Use an old toothbrush or brush, then briskly rub.

Additional resource – Here’s the full guide to running shoe anatomy.

Clean Fully

While using a dry paper towel and a sponge, clean your shoes thoroughly from any clinging dirt, mud, or debris before immersing them. For stubborn stains, feel free to use a used toothbrush or a brush that has stiff bristles.

Clean The Insoles

Wash your insoles with soapy water. Use a brush to thoroughly scrub the surface, then clean off the debris and excess soap with a wet sponge.

Just avoid soaking the insoles, as you’ll risk damaging the foam and its shape.

Smelly insoles? No problem. Simply sprinkle them with baking soda to get rid of the odor and moisture. But this is only good for emergencies. Replace your insoles when the odor refuses to go.

If all fails, replace them.

Additional resource – How to measure foot size for running shoes

Wash The Shoes

Fill up a bucket or sink with warm water and some laundry detergent, then place each running shoe in the water and allow them to soak.

This might be enough to get rid of any dirt or grime. But if some remains, feel free to gently scrub the stubborn stains using a cloth or brush.

When done, use a clean cloth or sponge dipped in water, then wipe off any suds.

Air Dry

First, let the shoe drip in an empty sink, then re-squeeze to get rid of any extra water. Don’t forget to pull the tongue out.

Dry your shoes in a warm place and stuff them with scrunched white tissue paper or white cotton towels to help speed up the drying process while preventing color transfer.

Next, put your shoes on a drying rack in a well-ventilated space to air-dry.

This will help speed up the absorption of moisture and keeps the shoe of your shoes as they dry.

Additional Reading  – Your guide to the heel to toe drop.

Baking Soda

Last but not least, once the shoes are properly dried out, sprinkle baking soda inside to get rid of any odors or lingering moisture.

Things not to Do To your Running Shoes

The above process is exactly what you need to do to wash and clean your running shoes without much hassle.

Here are some of the things you should never do, though.

• Never put your shoes in the dryer. The high temperature may compromise the glue that holds your shoe together. It may also cause the materials or fabrics to shrink.
• Avoid The washing machine. Tossing your shoes in the washing machine can also damage the fabric and adhesives, shortening its lifespan.
• No bleach allowed. Avoid using bleach or other household cleaning supplies to wash your shoes. Opt for gentle, footwear-safe options only.

Additional Resource – Here’s a list of the best running shoe brands.

How To Clean Running Shoes  – The Conclusion

There you have it. If you’re looking for a simple way to clean your running shoes and keep them smelling—and looking—fresh, then today’s article has you covered. The rest is just details.

Please feel free to leave your thoughts or favorite way to wash your shoes down below.

In the meantime, thank you for dropping by.

Keep running strong.

David D.

“When is the best time to run?”

This is one of the most common questions I get from my clients, readers, and friends.

To be honest, I don’t have the answer.

Whether it’s early in the morning, at lunchtime break, or late at night, virtually every runner has an opinion—or two—on the ideal time of day to log their miles in.

To get it right, here are a few guidelines to help you figure out what running routine times work best for you. Dawn, crack of noon, or dead of night.

Sounds great?

Let’s lace up and dig in.

When Is The Best Time To Run? Morning Running

Here’s what you stand to gain by building a morning running habit.

Good Start

Logging your miles first thing in the morning will jumpstart your day on a positive note.  The endorphins your brain releases in response to exercise can elevate your mood and keep it up long past your 30-minute run.

You’ll also feel a sense of triumph after completing a run, giving you an optimistic outlook for the rest of the day.

Improved Motivation

When you schedule your miles as the first thing on your schedule, it’s less likely that something else will come up and stand in the way of your success.

Of course, don’t take my word for it.

Research shows that people who exercise in the morning are more consistent with their exercise routines than those who sweat it out in the afternoon or evening.

More Burn

Running in the morning, especially on an empty stomach, may help burn more calories for the rest of the day.

Research has shown that people can burn drastically more body fat exercising on an empty stomach.

Just keep in mind that if you’re too hungry and drained, you may lack fuel for full running potential.

Disadvantages

Morning running has its downsides.

Let’s check out a few.

Stiff Body

Jumping from bed to the streets running can feel a lot harder on your body than at any other time of the day. Your core body temperature might be low, your muscles tense, and your joints stiff. This may set the stage for soreness as well as mediocre performance.

Not A Morning Person

This goes without saying, but if you only wake up early in the day when it’s a matter of life or death, then trying to build the morning running habit will be an uphill battle—one that you may lose a few weeks in.

Sleep Sacrifice

Not only will you need to wake up earlier for your one-hour run, but also factor in the time needed for preparing for the run and getting ready afterward. Even a short 20-minute jog .will take at least an hour.

This can lead to sleep deprivation such as inertia, which is feeling groggy for a while upon waking up, as well chronic fatigue and low energy level.

Additional resource – What’s the optimal temperature for running

When Is The Best Time To Run? Running At Noon

Here are a few of the pros of running during your lunchtime break.

Peak Performance

Research shows that human athletic performance reaches its peak around lunchtime.

This is thanks to a host of factors like hormone levels, core body temperature, fuel usage capacity, breathing volume—all of which peak in the afternoon—compared to the morning.

What’s more?

Research out of the Journal of Strength and Conditioning revealed that people tend to perform their best at exercise later in the day, with both endurance and strength topping later in the afternoon.

Nice Break

If your job is too overwhelming, taking a short break to go for a run can help restore your energy so that you tackle the rest of the day renewed.

The run will function as a rest, allowing you to get some fresh air to clear your mind and set up your intentions for the rest of the day.

Safer

Compared to running at dusk, afternoon runs occur when the world is most awake, and everything is bright.  The sun is out. The streets are alive.

That’s why running during this time is the safest.

Additional Resource – Running during lunch break

Disadvantages

Here are some of the downsides of the afternoon running.

Stomach issues

The biggest hurdle when it comes to afternoon runs is planning around your last meal.

You’d need enough fuel to power you throughout your training. But, if you’re still too full from a full lunch, you’ll experience lethargy and stomach cramps.

When Is The Best Time To Run? Nighttime Running

Leading a hectic life from dusk till dawn? Then here are some of the benefits of working out at night.

Stress Relief

Hitting the streets is one of the best ways to help you unwind and blow off some steam.

Nighttime runs do both your body and mind good because they can help you clear your mind from the stresses of problems of the day.

High Performance

In the evening, your body might still be in high-performance mode, which will allow you to perform at your best. But it’s not the case when you are already overloaded at work.

Additional resource – Guide to urban running

Disadvantages

Again, running at night is not without its own challenges, including:

Sleep Disruption

If your runs are challenging enough to leave you especially alert and wired, logging the miles before getting to bed can make it hard to fall asleep.

However, keep in mind that research has shown that exercising at night doesn’t always disrupt sleep—in fact, it can actually improve it when done right.

No Energy

By 8 or 9 pm, you’ve already gone through an entire day of work meetings, shopping errands, commute, and so much more.

All of these may drain you out of energy and make you feel tired and sluggish by the time the evening arrives.

Less Safe

Venturing out when it’s dark means that you’re vulnerable to all types of dangers and risks, especially for female runners.

These include safety concerns, traffic problems, vision obstacles, and higher levels of pollutants in the environment.

Lack of time

Unless you’re a late-night owl and don’t mind going to bed at 2 am, you might be short for the time when running at night.

What’s the answer?

At the end of the day—no pun intended—the best way to stay consistent with your running routine is to schedule your runs according to your individual goals and lifestyle.

In short, the best time for you to run is when it feels easiest for you.

So, when trying to decide what’s the best time for you to run, consider your individual goals and lifestyle conditions. Plan everything precisely, so you could do it during the time slot you choose.

Do you want to get faster? Lose weight?

Tame stress? Or what?

For example, if you want to run your best, perform intervals; for instance, consider scheduling your run during the afternoon.

Looking to reduce stress and unwire? Finish off your day with an easy and comfortable run.

Still unsure? Try running early in the morning, at lunchtime, then late in the evening, then see which you enjoy the most.

Additional resource – How to become a morning a runner

When Is The Best Time To Run?  – The Conclusion

There you have it! If you ever felt unsure about when it’s the best time to run, then today’s post should have provided you with enough answers. The rest is really up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.