How Fast Should You Run a 5K If You Want to Improve

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Let me be straight with you—most runners hit a wall with the 5K because they’re stuck in a cycle that looks like this: same run, same pace, every damn time.

They push hard every run, thinking that effort alone will make them faster.

But what actually happens?

They end up hovering in that no-man’s land of effort—too slow to build speed, too fast to recover.

Welcome to the gray zone.

I’ve seen this pattern a hundred times. Runners grind it out in every workout, thinking that intensity is the magic ingredient.

But what they really get is a nasty combo of fatigue and frustration. Race times don’t budge. Improvement stalls. Progress dies out.

Here’s the truth: You don’t get faster by going all-out every day. You get faster by training smarter.

I say this to my athletes all the time—easy runs matter. Actually, they’re non-negotiable.

Even elites do about 80% of their training at an easy pace.

It’s not because they’re lazy. It’s because they understand how the body adapts and gets stronger over time.

The real fix? Add variety.

Run slow when you’re supposed to. Inject some speed when it counts. And rest. Recovery isn’t slacking—it’s where the gains happen.

My own story? I used to live in the gray zone too. Every run was “comfortably hard,” and I stayed stuck for years.

Once I learned to slow down and structure my weeks better, everything changed. That rut? Gone. PRs? Started rolling in.

How Fast Should You Run a 5K?

So what counts as “fast enough” for a 5K?

The short answer: fast enough to challenge you without blowing up halfway through.

The longer answer? It depends on your fitness level.

If it’s your first 5K, aim for a steady pace you can actually hold for 3.1 miles without falling apart.

That means skipping the full-send sprint out of the gate.

You want to be pushing, sure, but not gasping like a fish by mile one.

Most beginners finish between 30 to 40 minutes—that’s somewhere around a 10 to 13-minute mile. And that’s totally fine.

According to data , the average newbie cruises at around 11–13 min/mile.

If that’s you? Focus on finishing strong. A steady, solid effort matters more than chasing some “ideal” finish time.

Now, if you’ve got a few races under your belt, it’s time to raise the bar.

Let’s say you ran your last 5K in 32 minutes. Set your sights on 30 or 31 next time. Small, realistic jumps.

I always tell my runners: “You don’t need to leap—just nudge that line forward.” That’s how progress sticks.

A “good” 5K pace isn’t about impressing anyone. It’s about showing up and giving what you’ve got.

To me, a great 5K effort lands around a 7 or 8 out of 10. You’re working, but you’re not falling apart.

You’re uncomfortable, but you’re in control. You finish knowing you pushed—but didn’t go over the edge. And that’s a win.

Training Pace Zones Table (Made Simple)

Let’s break down training pace zones using real-world numbers so you can train smarter—not just harder.

Find the 5K time that matches your current level (or your next goal), and use this as a loose compass for effort zones:

5K TimeEasy Pace (Yellow Zone)Tempo Pace (Orange Zone)Interval Pace (Red Zone)
20:00 (~6:26/mile)9:00–9:30/mile7:30–7:45/mile6:00–6:20/mile
25:00 (~8:03/mile)10:30–11:00/mile8:30–8:45/mile7:45–8:00/mile
30:00 (~9:40/mile)12:00–13:00/mile10:00–10:20/mile9:00–9:40/mile
35:00 (~11:16/mile)13:30–14:30/mile11:30–11:45/mile10:30–11:00/mile

Coach Talk:

  • Yellow Zone: Super chill. You should be able to talk in full sentences.
  • Orange Zone: Working hard, but not all-out. Think “comfortably hard.”
  • Red Zone: This is where you sharpen your edge—fast repeats that burn a little.

I always tell my runners: the yellow zone does the heavy lifting.

You don’t need hero runs every day. Build the engine first.

Avoid the Gray Zone Trap: That in-between intensity where you’re not going slow enough to recover, but not fast enough to build speed.

It feels like work, but it doesn’t move the needle.

Run easy when it’s time to recover. Go hard when it’s time to push.

Let’s hear it—what’s your 5K pace right now? What are you chasing next?

Interval Workouts That Actually Work

Want to get faster over 5K? Speed work’s the ticket.

Intervals teach your body and brain to handle a faster rhythm. And they make race pace feel less scary.

Here are four workouts I’ve used myself and with runners I coach:

1. Classic 400s (Track Repeats)

Head to a standard track and run 400 meters fast—about your current mile pace or a bit quicker. Then jog or walk 400m to reset.

  • Start with 4–6 reps.
  • If you’re training for a 30-minute 5K (~9:40/mile), aim for each rep in 2:10–2:20.
  • As they feel easier, add a couple more reps or shave a few seconds off.

“Start with short stuff like 400s at goal pace. Then add reps. Then stretch the intervals.” – Reddit runner who built from 30 to sub-25

2. 800m or 1K Repeats

These teach your body to sit in that uncomfortable 5K pace for longer.

  • Warm up with 1 mile easy.
  • Try 5 x 800m at 5K pace with 2:30 recovery jogs.
  • Cool down after.

3. Fartlek Sessions (Speed Play)

No track? No problem. Pick it up during a regular run.

  • Go hard for 1 min, jog/walk for 1 min. Repeat for 20–25 mins.
  • Or sprint between landmarks—lamp post to sign, mailbox to mailbox.

4. Hill Repeats

Hills don’t lie. Short, steep sprints build strength like nothing else.

  • Find a hill 50–100 meters long.
  • Sprint up for 20–30 seconds. Walk down.
  • Do 6–10 repeats.

You’ll curse your legs—but they’ll thank you later.

Tempo, Endurance & Recovery 

Everyone loves talking about speedwork, but here’s the truth most runners learn the hard way: speed doesn’t mean much without a solid engine underneath it.

That’s where tempo runs, endurance-building easy runs, and—yeah, the one nobody wants to hear—recovery come in.

This is the real base. It’s what holds everything together. Without it, your speed workouts are like throwing nitro into a car with no wheels.

Tempo Runs

Tempo runs sit in that “comfortably hard” zone. Not all-out sprinting, but not chill either. You’re working. Breathing heavier, but not gasping.

A typical tempo effort is 20–30 minutes at about your 10K pace—or what you could hold for an hour. Some coaches call it the lactate threshold zone. I call it the “let’s get tough” zone.

These runs train your body to clear out fatigue more efficiently so you can run faster without crashing. That’s gold in a 5K.

Say 9:00/mile used to wipe you out—tempo training makes that pace feel easier over time because your threshold shifts up.

How to do it? Once a week or every other week, throw in a tempo session:

  • Try 3 miles steady after a warm-up.
  • Or break it into chunks: 2 x 10 minutes at tempo, 2-minute jog in between.

And over time, either stretch the time or nudge the pace up slightly. That steady grind? It toughens you up both physically and mentally.

I’ve had athletes tell me that the focus they build during tempo efforts ends up being their secret weapon on race day.

Easy Long Runs

Even for a 5K, your long runs matter.

You need that extra mileage to build the kind of strength that shows up when everyone else is fading. Long runs train your aerobic engine, strengthen muscles, and teach your brain to handle distance without quitting.

If your race is 3.1 miles, doing a weekly run of 4–6 miles at a comfortable pace is game-changing.

For beginners running 2–3 miles regularly, bumping one run to 4 or 5 miles once a week can work wonders—just go slow.

The secret? Keep it easy. These aren’t days to chase a fast pace. Yellow zone all the way.

You should be able to chat or sing a line of your favorite song without wheezing.

Recovery 

Here’s something I remind all my athletes: you don’t get faster during training, you get faster during recovery.

Training breaks you down. Rest is where you rebuild. Skip it, and you’re stuck in a cycle of fatigue.

I’ve seen so many runners plateau because they didn’t know how to chill.

So, build in 1–2 rest days a week—or do something gentle like walking, biking, or yoga.

And every 3–4 weeks? Cut your mileage or intensity a bit. Your body needs time to soak in the gains.

But recovery isn’t just sitting on the couch (though sometimes, yes, that’s exactly what you need). It’s:

  • Slow jogs on easy days
  • Getting good sleep
  • Eating to fuel recovery
  • Swapping a run for a swim or a nap when your legs are trashed

I always tell my athletes: “Easy days easy, hard days hard.” If you ignore recovery, you’re sabotaging your next big workout. You’re not being tough—you’re just making it harder to get better.

Adjusting Your Training Pace as You Improve

Improvement sneaks up on you.

One day, that pace you used to dread suddenly feels—dare I say—comfortable.

That’s your cue. Time to adjust your training zones.

As your fitness improves, your paces for easy runs, tempo sessions, intervals—all of them—should shift.

If they don’t, you risk falling into that dreaded plateau. You’re training at yesterday’s level, not today’s.

Use Recent Results to Recalibrate

The best way to reset your paces? Base them on a fresh result.

Ran a 5K recently and crushed a new PR? Plug that time into a pace calculator (or check the chart I shared earlier) and see where your new zones land.

Let’s say you shaved your 5K from 30:00 to 27:00. That’s huge.

Your easy pace probably drops from about 12:00/mile to closer to 11:00/mile. It doesn’t feel like much on paper, but it makes a real difference.

Here’s the deal—if you keep jogging at your old easy pace forever, you’re not asking your body to grow.

But if you try to hammer paces based on the old you, you’re asking for injury.

So check in with your fitness every couple of months. If you’ve leveled up, so should your training.

When Easy Starts Feeling Too Easy

Sometimes, it’s not a race that tells you you’ve improved—it’s how your body feels.

Maybe you used to breathe like a steam engine at 10:00/mile, and now you’re casually chatting at that pace.

That’s a clue.

Try easing into a slightly quicker pace during your next few easy runs—just 20–30 seconds per mile faster. If it still feels chill and your heart rate stays in check, congrats—you’ve officially outgrown your old “easy.”

Just remember: easy days should still feel easy. Don’t turn them into disguised tempo runs.

But if what once felt tough now feels boring, it’s okay to dial it up a touch.

Progress Your Workouts 

Remember when 4 x 400m intervals left you gasping on the floor?

Fast forward a few weeks and it’s just a Tuesday. That’s your sign—it’s time to evolve.

Up the ante. Try 6 x 400m. Or make them longer—maybe 4 x 600m.

Same goes for your long runs: if 5 miles feels like a warm-up now, bump it to 6 or 7.

The body thrives on challenge.
No challenge = no change.

You don’t need to overhaul your whole plan—just increase one variable (either pace or distance) when things start feeling too easy.

 So, How Fast Should You Start?

Just a little slower than your goal pace.

Get your rhythm, then settle into the plan. When to kick? Last stretch—when you know you can empty the tank.

A Few Pacing Tricks I Swear By:

  • Don’t chase the crowd: Let others fly off. Stick to your pace. You’ll pass them later.
  • Use your watch—but don’t be a slave to it: Glance every mile to stay on track, but don’t check it every 10 seconds. Trust your body too.
  • Mental games help mid-race: Break the pain into chunks. “Just get to that sign.” “Keep this pace to the next turn.” Shrinking the race helps you stay in it.
  • Know your kick point: Pick a landmark 400m out. When you hit it—go. No thinking, just fire.

Beginner vs. Advanced: What Pace Targets Actually Make Sense?

Running’s personal. Your “good pace” is yours, and no one else’s.

Still, I get the question all the time: “What’s a good 5K time for a beginner? What about an advanced runner?”

Here’s how I break it down.

For Beginners:

If you’re new to running, the 30-minute 5K is a classic first goal. That’s about 9:40/mile. A lot of Couch-to-5K plans aim for that within 8–12 weeks.

It’s not magic—it’s just a nice, round number that feels doable.

But beginners vary. Many first-timers run between 32–38 minutes (10–12 min/mile). Some need 40+ minutes with walk breaks—and that’s totally normal.

I always tell my athletes: “For your first 5K, just finishing is a win.”

That said, having a time goal can help. Once folks hit that 30-minute mark, they often eye sub-25 next—roughly 8:00/mile. It’s a stretch, but reachable with focused training.

Anywhere between 25–30 minutes is a strong recreational range.

For Advanced Runners:

If you’ve been training consistently for a while, sub-20 becomes the big goal. That’s 6:26/mile pace—fast, but not elite. Hitting 20:00 usually takes smart training and maybe a couple of years of work.

Really advanced runners aim for 17–19 minutes. An 18:xx time (around 5:45–6:00 pace) often wins or places in age group categories at local races.

Sub-17 or 16? That’s borderline semi-elite. Think fast amateurs or former college runners. To hit that, you need serious training and some natural ability—or just a lot of years grinding.

One Reddit breakdown I liked went like this:

  • 30:00 = beginner
  • 25:00 = intermediate
  • 20:00 = advanced
  • Sub-20 = high-level rec runner
  • 18:00 and faster = very competitive

By the time you’re hitting 18s, you’re ahead of 95% of people who show up to 5Ks for fitness.

Age and Gender Matter

A “good” 5K time depends on your age and sex too.

A 50-year-old guy will usually run slower than a 20-year-old. Women’s times average about 10% slower than men’s.

So a 27-minute 5K for a 45-year-old woman might be equivalent to a 24-minute time for a man of the same age.

But I’ve coached women in their 40s who run 20-flat. And I’ve seen 60-year-old guys post sub-23s.

So averages aren’t destiny.

Here’s how I use this info with my athletes:

  • New? Don’t set yourself up to fail by aiming for elite times.
  • Experienced? Don’t undershoot. Push your ceiling.

Want a reality check?

Look up local 5K results for your age group. If the middle of your age group runs 27:00 and you’re at 35:00, you’ve got room to grow—and a reason to train.

But above all: only compare yourself to past you. If your last race was 40:00 and this one is 38:45, that’s winning. That’s growth.

So, what’s your current mile time? What’s your next goal?

Let’s talk about it.

Setting Realistic 5K Pace Targets  

Let’s get one thing straight—what counts as a “good” 5K time is totally relative.

Where you are in your running journey matters more than any chart or stopwatch.

If You’re Just Starting:

Finishing the race is the win. Period.

After that? Aiming to hit that 30-minute barrier—or even trimming a minute or two off your last effort—is a solid next move.

When I first started, I remember running a 5K in just under 36 minutes and thinking, “Man, I did it!” And honestly? That was a big deal.

Small wins stack up.

If You’ve Got a Few Races Under Your Belt:

Now we’re talking about some structure.

Maybe you’re gunning for a sub-25. Or even eyeing 22:00.

With consistent training—intervals, tempo runs, dialing in your long runs—these are well within reach.

I’ve coached runners who went from 28:00 to 23:30 in just a few months because they stuck to the process.

If You’re in Deep:

You’ve been chasing finish lines for years. You might be shooting for sub-20, maybe even breaking 19:00.

This is where progress slows down. Gains get harder, but also more satisfying.

You’re playing the marginal gains game now—refining pacing, sleep, fueling, mindset.

It’s a grind. But it’s a beautiful one.

Key reminder: Consistency and smart training push pace targets in the right direction.

Your “good time” is whatever reflects your hustle.

Set a goal that makes you a little nervous—but one you can realistically hit after a good 8–12 week block.

If it turns out to be too ambitious or too easy? Adjust it. That’s the game.

Running’s not a test—it’s a long story you’re writing one mile at a time.

Final Thoughts: Your 5K Time Will Catch Up to Your Consistency

Let me tell you something I repeat to every runner I coach: Your 5K time will catch up to your consistency.

Every early morning run. Every hard interval you didn’t want to do. Every long run you dragged yourself through.

It’s all stacking up.

You won’t always see the results right away. But one day, you’ll cross the finish line, glance at your watch, and say:
“Damn. I just crushed that.”

I’ve coached runners who trained for months before they finally had that moment.

When it hits, it’s unforgettable.

➡️ Run smart. Rest harder. Train with purpose. Don’t just hope for results—earn them.

Keep showing up.
Keep believing.

And when you hit that breakthrough race, soak it in—and then go set a new goal.

Because that’s the runner’s way. 😉

Now go lace up. Let’s get that PR!

Is It Better to Run Indoors or Outdoors?

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I still remember my first treadmill run like it was yesterday.

I was sweating buckets in a cramped gym, staring blankly at a wall, wondering how anyone could survive more than 10 minutes on this thing they call the “dreadmill.” (Yes, dread is the right word.)

Five minutes in, I was already losing focus. At minute ten, I accidentally smacked the Emergency Stop button.

Classic rookie move.

That moment was both funny and frustrating. But it taught me a lesson I’ve never forgotten—running indoors and outdoors are not the same.

They’re two totally different animals. Over the years, coaching runners across all levels (and putting in thousands of my own miles), I’ve learned how to use both to my advantage.

You don’t have to pick a side forever. The real game-changer? Learning when to hit the treadmill and when to take it outside.

Let’s break it down.

Treadmill vs. Outdoor Running: Why It’s a Hot Topic

If you ever want to start a heated conversation, just bring up treadmill running in a running group.

You’ll hear everything from:

  • “Only real running happens outside!”
  • “I only use treadmills when there’s a blizzard!”
  • “The treadmill keeps me consistent—no excuses, no weather problems.”

I coach runners in Bali, where one minute it’s blue skies and palm trees, and the next, it’s a monsoon.

So, I’ve learned to be flexible. Nothing beats a beachside sunrise run, but I’m also thankful for treadmills when the heat’s brutal or the roads are flooded.

Bottom line: both options work—you’ve just got to know when and how to use them.

Why Outdoor Runs Feel Harder (Even If You’re Fit)

A common complaint I hear goes something like this: “I can run 5K on the treadmill no problem, but outside I feel like I’m dragging a backpack full of bricks. What’s wrong with me?”

Nothing. Seriously. You’re not broken. You’re just facing a few key differences:

1. Weather & Wind

When you’re outside, you’re running into wind—even a light breeze adds resistance.

Indoors? No wind. No random weather changes. That’s why treadmill running can feel a little easier at the same pace.

Ever hear that you should run at a 1% incline to mimic outdoor conditions? It’s mostly true—but only if you’re going fast, like sub-7-minute miles.

For most people, especially beginners, the difference is small. Still, a slight incline doesn’t hurt.

2. Terrain & Stability

Outdoors, your feet deal with all kinds of surfaces—sidewalk cracks, slanted roads, trails, curbs.

That means your stabilizer muscles have to work overtime. Ankles, hips, core—they’re all fired up to keep you balanced.

The treadmill? Smooth belt. No turns. No potholes. Just forward motion.

It’s easier on the body in some ways—but also doesn’t train your balance or strength the same way.

3. Effort & Propulsion

Here’s where things get nerdy, but useful:

Outdoors, you push yourself forward with every step. On a treadmill, the belt moves under you.

You still have to run, of course—stop moving and you’ll shoot off the back—but the machine helps slightly with leg turnover.

That’s why your glutes and hamstrings might get a bit more love outside.

According to studies, you generally burn a few more calories per mile running outdoors than indoors. Wind and terrain force your body to work just a little harder.

4. Mental Load

This one’s underrated.

Running outside feels harder for lots of people because it is harder—mentally.

Hot pavement, gusts of wind, uneven ground, even dodging traffic—it all adds up. Your brain processes more stuff, which makes the run feel tougher.

On the treadmill, you’re in control. Flat surface. No dogs chasing you. Air-con or fan if you want it.

But for some folks (like me on Day 1), that mental boredom hits just as hard. It’s different for everyone.

5. Pacing

On a treadmill, pace is automatic. You set it, and the belt keeps you there.

Outside? It’s up to you—and most beginners start too fast, burn out, and then wonder why it hurts so much.

Learning how to pace without relying on buttons? That’s a valuable skill.

Running Outside vs. Treadmill: What You Really Need to Know

Let’s get real—if you’re just starting out, outdoor runs will feel harder than treadmill ones. That’s normal.

The pavement doesn’t move under your feet, there’s wind, maybe some hills, and you actually have to power yourself forward. You’ll probably need to slow down a bit and give your body time to catch up.

But here’s the part most people miss: running outside makes you tougher. Period.

I had a beginner client who could cruise through a mile on the treadmill but gasped for air after half a mile outdoors. I told her to take it slow and stay consistent. Two months later? She ran a full 5K outdoors without stopping. That didn’t happen by magic—it happened because she let her body (and her mind) get used to the change.

Truth is, once you’ve weathered a season of outdoor runs, you come back to the treadmill faster, more efficient, and mentally tougher.

The elements might beat you up a bit, but they build strength that a moving belt just can’t.

Bottom line? Outdoor running is harder. Wind, terrain, pacing yourself—all that stuff adds up. But that’s not a bad thing. Those challenges shape you into a better runner.

If you’ve been chained to the treadmill, ease into the outdoor grind. Your body will catch on, and the road won’t feel so brutal after a few weeks.

Indoor vs. Outdoor Running:  Pros & Cons

Here’s a quick side-by-side look at what each option offers—and what might trip you up.

FactorTreadmill (Indoors)Running Outside
WeatherNo excuses. Rain or shine, you’re running in AC. No sun, no wind. Super convenient. 🔻 Downside: Feels stale and stuffy.Fresh air, sunshine, nature—all the good stuff that lifts your mood. 🔻 Downside: Weather can ruin your plans or force you to tough it out.
SurfaceCushioned belt. Easier on your joints. Great if you’re coming off an injury or just starting out. 🔻 Downside: Too uniform. Doesn’t prep you for real-world terrain. No downhill option either.Real surfaces = real strength. Sidewalks, trails, roads—they make your legs stronger and prep you for races. 🔻 Downside: Concrete can be rough. Uneven ground = ankle rolls if you’re not careful.
EffortFeels easier. No wind, the belt helps you move, and pace is locked in. Good for recovery or controlled workouts. 🔻 Downside: Fewer stabilizer muscles get involved.You burn more energy outside. Wind, hills, uneven terrain—all of it works your core, ankles, hips. 🔻 Downside: It feels harder and takes some getting used to.
PacingSet your speed and zone out. Great for intervals. Water and bathroom are right there. 🔻 Downside: You might rely on the belt too much and not learn how to pace yourself.Pacing becomes a skill. You’ll learn to listen to your body, adjust by feel, and get better at managing your effort. 🔻 Downside: Hills, traffic, and terrain can throw off your rhythm.
Mental GameEasy to be consistent. Turn on a show or playlist and go. Ideal for busy schedules. 🔻 Downside: Boredom is real. The “dreadmill” nickname exists for a reason.Nature, new routes, and scenery can make miles fly by. Group runs? Even better. 🔻 Downside: Bad weather or crowded streets can mess with your head. Also, some folks feel awkward running in public—at first.
SafetyLocked indoors = safe. No traffic, no bad lighting. Run at midnight if you want. 🔻 Downside: You’re in a bubble. Doesn’t prep you for real-world running.Prepares you for anything—races, trails, unpredictable stuff. 🔻 Downside: Be smart. Night runs require gear, routes need planning, and distractions can be risky.
Social SideYou can run side-by-side at the gym, but most treadmill sessions are solo. Bonus: no one’s watching you struggle. Great for shy beginners.Outdoor runs can be super social—group runs, meetups, races. You explore, bond, and make running feel like an adventure. 🔻 Downside: Can feel intimidating at first if you’re shy—but trust me, no one’s judging. Every runner started somewhere.

Treadmill vs. Outdoor Running: What’s Best?

Let’s be real: neither one’s “better.” They each have their place.

  • The treadmill is your controlled lab—safe, weather-proof, predictable.
  • Outdoor running? That’s where life happens—sun, sweat, sidewalks, and the occasional angry dog.

I like to say: Use the treadmill as a tool. But run outside whenever you can.

Here’s how I mix it up: I’ll hit speed intervals on the treadmill so I can lock in a fast pace without worrying about potholes or scooters zipping by. But Sunday long runs? That’s outdoor time. Preferably by the beach. No better therapy.

Treadmill for Injury Prevention

If you’re prone to injuries, the treadmill can be your rehab buddy.
The softer surface plus the ability to stop instantly (just hit that red button!) can really help.

A few years back, I was coming off a knee injury. My physical therapist had me ease in—two short treadmill runs a week before heading back outdoors.

Honestly, it felt like training wheels. But they worked. After about a month of steady, no-flare-up progress, I transitioned back outside with zero issues. That careful approach saved me from re-injury.

Flip side? If you only run indoors, your joints might not be ready for the uneven sidewalks and curbs when you finally do hit the streets. So, mix it up. Let your body learn both surfaces.

The Mental Game: Indoors vs. Outdoors

Let’s talk mindset. Because running is just as much in your head as it is in your legs.

Treadmill = Mental Gauntlet

Ever stared at the treadmill screen and thought time was frozen?
That’s the “treadmill time warp.” Five minutes somehow feels like fifteen.

Why? You’re not getting distracted by trees, turns, or anything new.
Your brain’s bored and hyper-focused on the discomfort and the clock.

And that stop button? It’s always there. Too tempting.

Outside, if you’re 3 miles from home and hit a rough patch—you gotta run back. No choice. On the treadmill, you can bail anytime. That takes real discipline to resist.

Want to Survive the Mental Grind? Try This:

  • Break it up: Change the incline or pace every 5 minutes.
  • Play games: Pretend you’re racing, or imagine running through a course you know.
  • Use the run: Pick a purpose—recovery, intervals, tempo—and stick to that.

And know this: even elite runners struggle with treadmill motivation.

You’re not soft—you’re just normal.

Why Outdoor Running Hits Different

For me? Running outside is magic.

There’s something about moving through space—wind in your face, the smell of rain, dodging stray cats or monkeys (yes, that’s life in Bali)—that no treadmill can match.

And the science backs it up: outdoor exercise reduces stress and lifts your mood more than indoor workouts (Healthline). I’ve had rough days where I started a run angry or anxious, and ended it feeling like a different person.

Bonus: it’s fun. New trails, scenic views, or even just running alongside a friend make it feel like an adventure.

I love “choose-your-own-adventure runs” where I explore a new part of town. The curiosity keeps me going.

And when you finish an outdoor run? You actually got somewhere. Feels satisfying. On a treadmill, you’re in the same place no matter how far you go.

But It’s Not Always Easy

Not every outdoor run is sunshine and smiles. Bad weather, high humidity, or pure laziness can make it brutal. I’ve slogged through 5Ks in 90°F heat with 90% humidity and questioned every life choice.

Sometimes, the treadmill would’ve been the easier mental win.

Still, the grit it takes to battle nature? It builds you. Builds your mental muscle.

Transitioning from Treadmill to Outside: Real Talk for New Runners

So, you’ve been logging miles on the treadmill and now you’re ready to take things outside. Awesome move.

Just know—it’s gonna feel different. Not better or worse, just… different. And that’s normal.

1. Lower Your Expectations (At First)

Let me be blunt: your pace will probably be slower outdoors.

That’s not a bad thing—it’s just the reality of real terrain, wind, uneven ground, and your brain having to do more work.

Maybe you’re used to banging out 10-minute miles on the treadmill. Outdoors? That might drop to 11 or even 12.

Don’t sweat it. This isn’t a downgrade—it’s a new challenge. Stick with it and your body will catch up.

2. Start Short. Build Confidence.

Even if you’re doing 30-minute treadmill sessions, don’t jump straight into that outside. Try 10–20 minutes outdoors for your first few sessions. Maybe do a short loop or an out-and-back near home.

One beginner I coached would run one mile outdoors, then hop back on the treadmill at home to finish her workout.
She did that for a few weeks—then one day, she didn’t need the treadmill anymore.

Small wins. That’s how you build momentum.

3. Pick the Right Route (Flat + Safe = Less Stress)

Choose a path that sets you up to win: flat, predictable, and free from constant interruptions.
Think park loop, track, or a calm neighborhood street.

Avoid hills and stoplights at the start—nothing kills a new runner’s vibe like a steep climb or dodging cars.

4. Walk Breaks Are Not Failure—They’re Smart

So many new runners think walking = failure. Wrong. Smart runners—yes, even marathoners—use walk breaks to stay strong and avoid burnout. Use landmarks: “Run to the lamp post, then walk for a minute.” Or set a timer.

Walk breaks outdoors are powerful because you’re the one calling the shots, not a moving belt forcing you along.

You’re learning how to run by feel. That’s real progress.

Here’s your full guide to the walk/run method.

Treadmill vs Outside? Why Not Both?

Here’s the deal: it’s not a war between the treadmill and outdoor running. You don’t have to “choose sides.” In fact, the smartest runners I know use both.

Some mornings I head out early, under a Bali sunrise. That kind of run is magic.

But when the rain’s coming down sideways or I’m crunched for time? I’m on the treadmill with zero guilt.

Treat Them Like Tools in Your Toolbox

  • Weather’s great? Get outside. Soak it in. Let it reset your brain.
  • Weather sucks? Hit the treadmill. Get it done, no excuses.
  • Training for a race? Do easy miles outside, focused intervals on the treadmill—or whatever combo fits your plan.
  • Feeling bored or blah? Change it up. Fresh scenery outside. New playlist indoors.

Just like you’d choose trail shoes for a mountain run and flats for the track,
choose your terrain based on what the day demands.

One runner I came across on Reddit shared something that really stuck with me:
They did most of their summer training on the treadmill—yeah, indoors, staring at the wall—and when they finally hit the pavement again, boom: their easy outdoor pace dropped by nearly a full minute per mile.

Why? Because the treadmill forced them to stay consistent when the summer heat could’ve wrecked their training.

Now, on the flip side, I know plenty of folks who stick it out in the heat all season, then switch to the treadmill during the winter and hold onto that fitness—some even level up by doing steady incline workouts indoors.

The truth? You don’t have to pick a side.
You can use both to stay sharp and avoid the usual traps—like burning out outdoors or getting banged up from the treadmill’s repetitive motion.

Bottom line?

Run outside when you can.
Run inside when you need.

Both count.
Both matter.
And both make you stronger.

If anyone tries to shame you for doing it your way? Ignore ’em.
Smile, lace up, and keep doing what works for you.

At the end of the day, it’s simple:

All running—trail, road, treadmill, barefoot laps in your living room—counts.
You’re a runner no matter where you run.

How to Run With a Stiff Neck: Relief Strategies for Runners

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Running with a stiff neck is far from ideal, but if you’re anything like me, you don’t want a little upper-body tension stopping your training.

I’ve had those mornings in Bali where I wake up after a red-eye flight or too much laptop time with my neck stuck like it’s made of stone.

Still, the schedule says run.

So the question is: can you run through it? In most cases, yes—as long as you’re smart about it.

In this guide, I’ll break down what I’ve learned from experience and coaching: when it’s safe to run with neck pain, what causes the stiffness, how to loosen things up, and how to keep your form from turning that ache into an injury.

We’ll cover warm-ups, post-run recovery, and long-term fixes. Let’s get into it.

Can You Run With a Stiff or Sore Neck?

Short answer: usually, yes. Light to moderate running can actually help loosen a stiff neck.

The gentle motion gets blood flowing and eases tension. I’ve often finished easy runs feeling better than when I started.

But you’ve got to listen to your body. If the pain is sharp, worsening, or comes with tingling in your arms, dizziness, or you can’t turn your head at all—skip the run and get checked out.

Safety comes first. If you can’t see traffic or hazards because you can’t turn your head, that’s a no-go. Hit the treadmill instead or take a rest day.

If it’s just a typical stiff neck from sleeping wrong or travel tension, you’re likely okay.

Keep your run chill. Go easy. If the pain stays steady or fades as you go, you’re good. But if it spikes? Call it early. Your neck shouldn’t feel worse mid-run.

Why Does My Neck Hurt When I Run?

Here are the top reasons runners end up with a sore neck:

Bad Posture All Day

Slouching over your laptop or hunching on your phone sets your neck up for failure before you even hit the road.

Forward-head posture loads your neck with up to 40 pounds of pressure. I feel it big time after long travel days or deep laptop sessions.

Form Breakdowns Mid-Run

You might start out tall but slowly hunch, crane your neck, or tense your shoulders.

Gazing at your feet or shrugging without noticing can wreck your neck. A trick I like: pretend you’re holding a potato chip in each hand and don’t want to crush it. Keeps everything loose.

Muscle Fatigue or Weakness

Long runs or sudden jumps in mileage can outpace your strength.

Your upper back and traps give out, posture slumps, and your head sags. That load goes right to your neck. Build those muscles up.

Stress Tension

When you’re stressed, your traps clench.

I’ve had days where I hit the trail wired from life, only to realize mid-run that I’m carrying all my tension in my shoulders. Stress + impact = stiff neck.

Cold or Windy Conditions

In colder weather, we tend to hunch and tighten up to stay warm.

That “turtle” posture? A neck-stiffener. Wearing a buff helps, but you’ve still got to consciously relax those shoulders.

Dehydration and Fatigue

You’d be surprised how often not drinking enough can mess with your muscles—especially your neck.

When you’re dehydrated, your muscles and connective tissues get tight and less flexible. That stiffness you feel post-run? It might be your body begging for more water.

Even the discs in your spine need fluid to stay cushioned. Without it, you’re not just dealing with a little neck ache—you could be flirting with long-term disc issues.

Running long or in the heat makes it even easier to dry out.

Add in general fatigue or poor sleep, and your body just doesn’t bounce back the way it should. Your muscles stay tight, your pain threshold dips, and that neck stiffness? It lingers.

Previous Injury or Bad Sleep  

Sometimes your run isn’t even the problem.

Maybe you slept on a lumpy pillow, twisted your neck weird mid-flight, or lugged around a heavy backpack. Those little things add up.

I’ve coached runners dealing with chronic issues like whiplash or minor arthritis that flare up during workouts.

A long day at the desk, poor posture, or a heavy lift at the gym can sneak up and turn a normal run into a pain-fest. If that’s you—fix the root cause first.

Pre-Run Neck Relief: How to Loosen Up Before You Lace Up

Got a stiff neck before your run? Don’t just “push through.” Take 5–10 minutes to warm up properly. It’s a game changer.

Here’s my go-to neck-saving routine I use myself and with my clients:

1. Gentle Neck Mobility (No Yanking!)

Keep it light and easy—you’re not trying to crank your neck into submission.

Start with:

  • Head tilts (ear to shoulder) – 10 reps each side
  • Slow rotations (look left/right)
  • Chin tucks – pull your head back to make a double chin. Weird? Yeah. Effective? Absolutely.

This kind of movement wakes up those deep neck muscles and breaks the stiff desk posture we carry all day.

2. Don’t Forget the Upper Body Warm-Up

Your neck doesn’t work alone. It’s part of a team with your shoulders, traps, and upper back.

Here’s what I add to every warm-up:

  • Arm circles – 10 each direction
  • Shoulder rolls – shrug up, roll back, and drop down
  • Chest opener – clasp hands behind your back, gently lift

Bonus: Grab a foam roller and work your thoracic spine. One PT-backed move I love? Lay lengthwise on the roller and roll up/down a few inches to loosen your upper back. I do this almost every morning to unknot my back before a run.

3. Add Some Heat

Neck still cranky? Hit it with some warmth.

  • Hot shower? Perfect.
  • Warm towel or heat pack for 5–10 mins? That works too.
  • I’ve also slapped on a menthol rub or warming patch—especially before cold morning runs. That tingle? It helps loosen things up and makes running feel less stiff.

4. Massage It Out

Don’t need a spa day—just some self-care.

  • Use your fingers or a massage ball.
  • Focus on tight traps or the base of your skull.
  • I’ll sometimes lie back on a tennis ball and slowly roll around to hit those pressure points.

It’s not fancy, but it works.

5. Activate Your Neck Muscles (Yep, It’s a Thing)

This might sound strange, but I like to “wake up” the neck muscles before I run—especially if they’ve been giving me trouble.

Try this:

  • Press your palm into your forehead and resist (5 seconds)
  • Do the same on the back of your head

It’s like giving your muscles a heads-up: “Hey, we’re running now—time to support that big brain of yours.”

6. Hydrate. Period.

Running first thing in the morning? You’re already dehydrated when you wake up.

Don’t wait till you’re out the door. Get a glass of water in you, especially if you’ve had coffee—that stuff dries you out fast.

And don’t forget a full-body warm-up:

  • A few cat-cow stretches
  • Jogging in place
  • Some leg swings

Here’s how much water runners need.

Running Form Adjustments to Keep Neck Pain at Bay

Once you’re out there running—on the road, trail, wherever—it’s not just your legs doing the work.

Your form, especially how you hold your upper body, can either keep your neck happy or leave you wincing later.

When my own neck acts up, I treat the run like a moving form drill. I’m checking in, making tiny adjustments, and staying loose.

Here’s what works for me—and what I’ve seen work for runners I coach.

Run Tall—But Don’t Stiffen Up

Picture a string lifting the top of your head toward the sky—like a helium balloon. I picked this up from a physio years ago, and it stuck.

That mental image helps keep your spine long and upright without locking up.

You don’t want your head jutting forward or falling into that turtle-neck slouch.

Ideally, your ears are stacked over your shoulders—relaxed and in line, not leaning back like you’re on a recliner or hunched like you’re reading texts mid-run.

Quick check: Am I looking straight ahead or down at my shoes? Chin poking out? Shoulders creeping up?

If yes, I reset—chin slightly tucked, spine tall, head steady. Just a few strides of better posture can save you from a sore neck later.

Keep Your Shoulders and Arms Loose

This one’s massive. Tight shoulders = tight neck = angry post-run stiffness.

I constantly remind myself mid-run: drop the shoulders. You almost can’t overdo it.

One trick I use? I shrug way up, then drop them down. Like a reset button.

Picture pulling your shoulder blades into your back pockets—soft, not tense.

And your hands? Think potato chip. If you’re clenching, you’re asking for tension.

I like to pretend I’m holding a chip that I don’t  want to crush. Works like a charm.

Where You Look Matters

Your eyes can make or break your neck.

Staring down at your feet? That flexes your neck forward—hello, strain. But cranking your chin up like you’re hunting UFOs isn’t great either.

The sweet spot: look about 10–20 meters ahead, eyes soft, head floating in neutral.

Don’t twist your neck or shoulders with every stride either—keep your torso facing forward.

And if you have to look behind you (say, for cars), rotate your whole torso a bit.

Don’t just whip your head around like you’re in a horror movie.

Lightly Engage the Core

I used to think “engage your core” meant clenching like I was bracing for a punch. Nope.

That just made me run stiff and hold my breath.

Now I think of it as running proud—chest up, ribs down, deep abs doing quiet work.

That gentle brace keeps your spine aligned and your posture strong.

One runner I coached said focusing on tall posture in the core area helped take pressure off their neck.

But again—don’t overdo it. If bracing hurts your back or makes you lock up, ease up. This isn’t the time to play statue.

Here’s your full guide to proper running form.

Breathe Like You Mean It

Here’s the sneaky one. Shallow breathing = tense upper body = tight neck. It’s a chain reaction.

Try belly breathing while you run.

Inhale through the nose, fill the gut, exhale through the mouth.

Not just for oxygen—it helps you loosen up from the inside out.

I do this anytime I feel like I’m getting tight up top. Three deep breaths can change your whole stride.

Mid-Run Body Scans

Even pros fall into bad form when they’re tired.

I do mini “form checks” every few kilometers—or every couple songs if I’m listening to music.

I scan from head to toe: Are my shoulders down? Jaw unclenched? Hands soft? Am I still upright?

This habit came from a physio who said, “If your neck hurts mid-run, your form probably slipped 10 minutes ago.” That advice hit home.

Now I catch the slouch early and fix it before it snowballs.

Slow Down if You’re Sore

If your neck’s already cranky, skip the sprints and speed work.

Going all out just adds more tension. Stick with easy or moderate runs.

Also, check your stride. Are you bouncing too much? Slamming into the ground?

That impact travels all the way up.

Takeaway: You don’t need to hammer every session. Save the fight for race day.

Distract Yourself—Smartly

Overthinking the pain? That tightens you up even more.

Sometimes the best thing to do is take your brain off your neck and onto something chill.

Music helps me stay loose—just keep your head up and don’t look down at your playlist.

Or focus on your surroundings, your mantra, your breath.

I like repeating one word—“relax,” “light,” or “float.”

Sometimes that little mental shift is all it takes.

Adjust Your Gear

Little things can throw off your posture.

Cold air? Toss on a soft neck gaiter—but don’t cinch it tight.

Wearing a pack? Check that the straps aren’t yanking you forward or digging into your shoulders.

Even tight clothing or a sports bra can mess with your posture.

Loosen up where you can.

And please—don’t run staring at your phone. That’s how “tech-neck” was born.

Walk if you need to check GPS, but don’t hunch while running.

Final Words: Run Loose, Run Strong

Stiff necks suck. But with the right approach, they don’t have to stop you.

I’ve had runs where I started tight and stressed, thinking “This might be a slog.” Then 20 minutes in, the tension faded and I felt better than ever.

That’s the magic of movement. Sometimes the best fix is to move through it—as long as you’re smart about it.

So here’s the deal: Don’t ignore the signs. Don’t just live with it. Fix the posture. Build strength. Stay loose. Run with intention.

And if you’ve got your own battle-tested tips for keeping your neck happy, I’d love to hear them.

What’s your go-to trick for avoiding neck pain on the run? Drop it in the comments. Let’s swap stories and keep each other running strong.

Stay tall, stay loose—and happy running.

— Coach David

How to Prepare Your Body to Start Running

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So you’ve never run a day in your life, and right now the thought of jogging even a minute sounds intense.

I get it. I was there once—overweight, clueless, and totally unsure if I had what it took.

Fast-forward to now, I’m coaching new runners and I’ve seen what works.

This guide is what I wish I had when I started. No fluff, no judgment.

Just real tools, simple steps, and a voice cheering you on through the awkward, sweaty, but awesome first few weeks.

Let’s get your body and brain on board.

We’ll warm up right (no skipping that part), use an easy walk-run system to build endurance, and break down running form in plain English. No jargon, no fancy gear needed.

Plus, I’ll throw in some mindset fuel so you actually stick with it.

Can You Really Start from Zero? Yes. Seriously.

Every runner—even the super-fast ones—had a Day One. You’re not behind. You’re just starting your chapter.

1. Walk First. No Shame.

If you haven’t been active, walking is your secret weapon. A couple weeks of brisk walks can build up your joints, wake up your muscles, and get your lungs used to movement.

It’s not a cop-out. It’s a warm-up for your running life.

2. Small Wins Matter

Your first goal? Maybe it’s jogging for 60 seconds without needing to stop. That’s enough.

When I started, I couldn’t run a block without wheezing. But I showed up again. And again. That’s what changed everything.

3. Be the Newbie Proudly

At the park, it might feel like everyone’s watching you. Trust me, they’re not. Everyone’s wrapped up in their own workout.

Allow yourself to suck for a little while. That’s how you get better.

Treat every run as an experiment. How did your body feel? Did your shoes rub weird? What felt good? What didn’t? That curiosity keeps you moving forward.

4. Keep It Short. Keep Showing Up.

Don’t chase long runs. Chase consistent runs. 20–30 minutes. Three times a week. That’s your golden formula.

It trains your body to adapt, bounce back, and build endurance over time.

In my early days, I didn’t care how fast I went. I just wanted to feel like I showed up for myself. Some days were tough. Some days felt amazing. But they all counted.

You’ll start seeing changes—not just in your body, but in your energy, your mood, your mindset.

My First Run: Humbling as Hell

I remember my first real attempt at running. I jogged for maybe a minute and had to stop. I thought I’d failed.

But a friend told me:

“You ran. That’s already more than most people do.”

That hit hard. I came back two days later. Then again. A few months in, I ran my first nonstop 5K.

Was I fast? Nope. But I felt unstoppable. That run rewired how I saw myself.

It all started with one minute and a lot of self-doubt.

Use a Walk-Run Beginner Plan to Build Endurance

When I first heard about the walk-run method, I rolled my eyes.

Walking during a run? I thought it meant you weren’t trying hard enough.

But I couldn’t have been more wrong. Looking back, that mindset almost wrecked my consistency early on.

What saved me? A walk-run plan.

This approach didn’t just help me avoid burnout—it gave me permission to keep showing up when my body wasn’t ready to run nonstop. It helped me stay injury-free and actually enjoy the process.

So here’s the truth: Walking during your runs isn’t weakness. It’s smart training.

What’s the Walk-Run Method?

It’s simple: you alternate between running and walking from the get-go. You’re not “giving up” when you walk. You’re playing it smart—giving your body a chance to recover so you can go longer.

Think: Run 1 minute, walk 2 minutes. Repeat.

Over time, you start running more and walking less. And eventually? You’re running the whole thing without even noticing the shift.

Why It Works (Body and Brain)

Running is hard. If you’re starting from scratch, your legs burn, your lungs feel like they’re on fire, and your heart is doing sprints.

Throw in continuous impact, and injuries show up fast—especially shin splints, sore knees, and cranky ankles.

That’s where walk breaks come in. They give your muscles, heart, and lungs a breather so you can keep going. It also lets your joints and bones get used to the pounding slowly. Your endurance builds up quietly in the background.

And please don’t take my word for it.

According to the Journal of Strength & Conditioning Research, easing into running this way actually trains your aerobic system more effectively at first.

Instead of red-lining your heart rate and quitting halfway, you stay in that fat-burning zone longer.

And let’s not forget the mental boost: breaking a run into short chunks feels way less scary. Telling yourself “just one more minute” is a lot easier than staring down a full 20-minute slog.

How to Start a Walk-Run Plan 

I’ve coached tons of runners with this method, and here are the best beginner-friendly options:

  • Brand-New Beginner: Run 20–30 seconds, then walk 1–2 minutes. Do this for 10–20 minutes. Don’t underestimate the power of a short jog—it adds up.
  • Standard Beginner (1:2 Ratio): Run 1 minute, walk 2 minutes. Great for Couch to 5K types. Enough running to feel it, enough walking to recover.
  • Level-Up Option: Run 3 minutes, walk 2 minutes—or bump up to 5 minutes run, 2 minutes walk after a few weeks.
  • Advanced Combo: Run 8–10 minutes, walk 1 minute. Some marathoners use a 9:1 run/walk pattern during races to avoid blowing up late.

Start easier than you think you need. If you can breeze through, increase the running. If you’re gasping for air, back off and extend the walk.

The goal isn’t to finish on your knees—it’s to finish ready to come back for the next run.

Sample Week 1 Plan

Workout 1:

  • 5-minute brisk walk warm-up
  • 8 rounds of: 30 seconds jog, 90 seconds walk
  • 5-minute cool-down walk

(That’s about 20 minutes total—easy and manageable.)

Workouts 2 & 3:

  • Repeat the same. Don’t chase pain. Chase consistency.

If that feels okay, move to 1-minute runs in Week 2, then 90-second runs in Week 3.

Those small jumps build endurance in a way that sneaks up on you. One day, you’ll just be running a full mile and wonder when it got so easy.

Beginner Running Form 101: Run Tall, Relaxed, and Easy

When you’re just starting out, running technique isn’t usually top of mind. You’re probably more focused on not dying mid-run than how your arms are swinging.

I get it.

But here’s the thing—just a few simple tweaks in how you move can make running feel smoother, hurt less, and even help you run longer without burning out.

Let’s break it down. No fancy lingo, just the basics that actually make a difference.

1. Posture – Run Tall, Not Tense

The number one cue I give beginners? Run tall. Picture a string pulling you up from the top of your head. That lifts your whole posture without stiffening you into a robot.

Head up, chest proud, shoulders down. Eyes ahead—not at your feet (they’re not going anywhere interesting).

I tell my athletes: open your chest so you can actually breathe like a human. And every so often, check in. Are your shoulders creeping up toward your ears? Shake it out, drop ‘em down.

Running upright and relaxed is your starting point for everything else.

2. Slight Forward Lean – From the Ankles, Not the Waist

Once your posture’s sorted, add just a hint of forward lean—from the ankles. Imagine the Michael Jackson lean, but dialed down to like… 3 degrees.

You’re not bowing forward or folding at the hips here. Just enough lean to let gravity help you roll forward. It makes your stride feel lighter and more natural.

I see a lot of new runners hinge at the waist and end up with back pain. Don’t do that. Think of it as falling forward in slow motion—with control.

3. Foot Strike – Land Underneath, Not Way Out Front

Forget heel vs. toe vs. midfoot debates for a second. What really matters? Where your foot hits.

You want your foot to land right under your hips—not way out in front.

Overstriding (landing too far ahead) is like putting on the brakes every step. It slams your heel down, jars your knees, and wastes energy.

Instead, think short, quick steps that feel light.

Here’s a solid cue: if your feet sound like someone’s slapping a fish on the pavement, you’re probably landing too hard.

Try to run so quietly you could sneak up on someone.

4. Cadence – Quick Feet, Light Steps

Cadence is your step rate—how many times your feet hit the ground in a minute. Most beginners start with long, slow strides. That’s a recipe for sore shins and a lot of pounding.

Instead, aim for quick feet. A lot of pros land in the 170–180 steps-per-minute range, but don’t get lost in the numbers.

Try this: during your next run, count how many steps you take in 15 seconds, then multiply by 4. If you’re under 160, see if you can speed up your turnover a bit—without running faster forward.

5. Arms – Chill, Don’t Flail

Your arms matter more than you think. They help with rhythm and balance. Keep them bent at about 90 degrees, swinging forward and back—not across your body.

Your hands should move roughly from hip to chest. Loose fists, no squeezing.

I sometimes wiggle my fingers mid-run just to release tension.

One trick: pretend you’re holding a potato chip between your thumb and forefinger… and you don’t want to crush it.

And when you’re tired? That’s when arms get sloppy. Drive your elbows back to keep your rhythm going forward—not flopping around sideways like an inflatable tube guy.

6. Engage Your Core – Light Tightness, Not a Crunch

A solid core is your secret weapon. It keeps your spine stable and your form from turning into a noodle when fatigue hits.

You don’t need to run like you’re doing a crunch, but every so often, gently brace your belly—as if someone’s about to tap you in the gut. That’s your deep core doing its job.

Bonus tip: Planks, side bridges, bird dogs—core work on off-days makes a huge difference in how you feel on the run.

7. Breathing – Deep, Calm, and Rhythmic

So many beginners tell me, “I can’t breathe when I run!” But most of the time, it’s not your lungs—it’s your pace.

Slow down if you’re panting like crazy. You want to breathe deep, not shallow. Inhale big. Exhale fully.

Doesn’t matter if it’s through your nose or mouth—just get that air in and out.

Some runners match their breath to their steps (like 3 steps in, 2 steps out), but I say don’t stress it too much.

Run at a pace where you can chat a bit. That’s called “conversational pace,” and it’s where most of your base endurance is built.

8. Don’t Overthink – Just Check In Sometimes

Yes, form matters. But don’t turn your run into a posture exam.

Every few minutes, do a quick scan: Shoulders relaxed? Jaw unclenched? Feet landing soft?

If something feels off, adjust gently and move on. Running form improves with repetition.

Your body figures it out—just keep giving it the right cues.

There’s No “One Perfect Form” – Just Better Habits

Here’s something I wish every beginner knew: You don’t need to look like an Olympian out there.

We’re all built different. Your form will evolve as you get stronger.

Trying to force yourself into someone else’s stride usually causes more problems.

Just follow the basics: run tall, shorten your stride, stay light on your feet.
The rest will sort itself out with time.

And if something hurts when you change form? Ease off. Let things adjust gradually.

9. Ease Into Different Surfaces

Your legs notice everything—especially the ground you’re pounding. Asphalt and concrete are brutal when you’re just starting out.

If you can, switch things up. Try running on a dirt path, grassy park, or even a track once or twice a week. It’s easier on your joints and gives your body a break from the constant pounding.

Now, don’t get me wrong—trails are awesome, but they’re not always beginner-friendly.

Roots, uneven terrain, and surprise rocks can mess with your rhythm. Ease into them. Start with flat park paths or smoother trails.

And yes, treadmills count too. They’re not exciting, but they’ve got decent shock absorption, and they’ll help build your base.

What I usually recommend: rotate surfaces. One day on the road, another on the track, maybe one on a trail or treadmill. This helps you avoid beating up the same muscles over and over again.

Bonus: it keeps things interesting.

If you’re thinking about hill work (and it is great for building strength), take it slow. Downhills are sneaky—they can shred your quads if you’re not ready. I used to walk down steep hills when I started. It felt silly, but my knees thanked me.

10. Shoes Still Matter – Don’t Ignore Them

I don’t want to sound to like a broken record but: worn-out shoes are a sneaky injury trap. Most pairs tap out around 300–500 miles. After that, the cushioning goes flat, and the support? Gone.

If your knees or feet start complaining and your shoes look like they’ve seen war, swap them out.

Sometimes even switching to a new model or adding insoles (especially if you have flat feet or high arches) can make a big difference.

Don’t just guess—go to a local running shop. They’ve probably seen it all and can help you find a shoe that works for your body. That visit might save you weeks of pain.

Here’s your guide to the best running shoe brands.

11. Don’t Let Comparison Be the Thief of Health

This one’s big: don’t compare your mileage to someone else’s. Maybe your friend just ran 5 miles and you’re barely making 2. That’s fine. Run your own race.

It’s better to be slightly undertrained and pain-free than overtrained and out of the game. Seriously.

I’ve seen so many runners—myself included—crash and burn because they felt “behind.”

Trust your plan. If you feel amazing one day, don’t immediately add extra miles. Save it. You’re building something sustainable here.

My Rookie Mistakes (So You Don’t Repeat Them)

Year one of running? I racked up a list of injuries. First, runner’s knee. Then Achilles tendinitis. Both were self-inflicted.

What happened? I felt good at 3 miles, so I jumped to 5. My knees didn’t agree.

Later, I got greedy chasing a 5K PR and ramped up my speed work. Boom—Achilles flared up.

Each time I got hurt, I had to stop and start again. That frustration taught me a lesson: don’t let your ego run the show.

I became religious about warming up, adding miles slowly, and actually resting.

The payoff? I haven’t had a major injury in years. In fact, I’m running better in my 30s than I ever did in my 20s.

No crazy tricks. Just training smarter and learning to pump the brakes before things broke down.

So please don’t make my mistakes. I’ve made them for you.

Conclusion

So here’s my challenge to you: in 8 weeks, imagine looking back at today. You’ll be able to say, “Remember when running even one minute felt hard? Now I can run (insert awesome accomplishment)!”

That feeling is worth every ounce of effort you put in now.

I’ll leave you with one of my favorite thoughts: “No matter how slow you go, you’re still lapping everyone on the couch.”

Every step forward is progress. You’ve already taken the huge step of educating yourself with this guide – now it’s time to put it into motion.

Now go out there and start running, one step at a time. I’m rooting for you, and I can’t wait for you to experience the incredible journey from never-runner to new runner.

Your body is ready. Your mind is ready. It’s time to hit the road – your first run (and a new chapter in your life) awaits. 🏃‍♀️🏃‍♂️

How Do I Know if I’m Running Too Fast or Too Slow?

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Back when I started, I thought every run had to hurt to count.

If I wasn’t gasping for air, it felt like I was wasting my time.

I treated every jog like a race—until my knees, my energy, and my motivation all burned out.

That was my wake-up call.

If you’ve ever wondered, “Am I pushing too hard or just cruising too easy?”—you’re not alone.

I asked myself that same question after one too many overcooked runs left me limping.

Now, after years of coaching runners and making my own share of mistakes, I’ve learned how to listen to effort over ego.

And let me tell you—figuring out your sweet spot doesn’t just improve your fitness, it keeps you in the game longer.

Let’s talk about how to find that Goldilocks pace—not too fast, not too slow, just right for your body and your goals.

Signs You’re Running Too Fast

Running fast can feel great—until your body pushes back. Here’s how to know if you’re crossing the line to overtraining:

  • Talk Test Fail: If you can’t hold a conversation without sounding like you’re in a wind tunnel, you’re going too hard. Easy runs should feel, well, easy. You should be able to breathe through your nose and talk in full sentences without gasping. If not? Slow down.
  • Heart Rate Creeping Up: I like to keep my easy runs around 130 bpm. If I catch myself drifting into the 140s, that’s a red flag. High heart rates on “easy days” just build unnecessary fatigue.
  • Early Burnout: Struggling to finish your long runs? Feeling gassed 20 minutes in? That’s a classic sign you went out too hard.
  • Heavy Legs & Long Recovery: If your easy runs leave you sore for days, you’re likely treating them like mini races. You should bounce back from most runs in 24–48 hours max. If not, it’s time to dial it back.
  • Chronic Injuries: Shin splints, knee pain, constant tight calves—they’re all signs you’re running too hard, too often. I once pushed through easy runs at tempo pace and ended up with patellar tendonitis. I had to take weeks off. Not worth it.

If any of these hit close to home, it doesn’t mean you’re failing. It means you’re learning.

Slowing down isn’t weakness—it’s smart training. You don’t build endurance by constantly flirting with the red zone. You build it with consistency, recovery, and trust in the process.

Signs You’re Running Too Easy (Yes, That’s a Thing)

Now let’s flip the coin. Running slow is often the right move, especially when you’re building your base.

But yes, it is possible to coast too much. Here’s how to tell:

  • Zero Challenge: If every run feels like a lazy stroll and you could triple the distance without breaking a sweat, you might be under-stimulating your body. Some runs should leave you thinking, “Whew, that worked me.”
  • No Progress in Pace or Endurance: Been running the same 3 miles at the same chill pace for months and wondering why you’re not getting faster? It’s because your body needs a little stress to adapt. Try strides, or stretch the distance now and then.
  • Bored Out of Your Mind: I once coached someone doing strict low heart rate training. He was stuck walking to stay in Zone 2—9:00/km pace (around 14:30/mi).
  • Awkward Running Form: Believe it or not, running too slow can mess with your form. Short, choppy steps or weird posture creep in when you try to jog slower than your natural stride. If it feels awkward, it’s probably too slow. Walking is a better option than forcing a weird shuffle.

So yes, most of your runs should be easy. But don’t avoid challenge completely.

Sprinkle in some speedwork or tempo runs now and then. Even 10–20 seconds of pick-ups in an easy run can remind your legs they’re not asleep.

Understanding Different Run Paces (Easy, Long, Tempo, Interval)

One of the biggest breakthroughs in running is learning that not every run should feel like a race.

In fact, mixing up your pace is the key to running stronger, faster, and longer without burning out.

So let me break it down the way I explain it to my athletes.

Here’s how each type of run pace works and how to make the most of it.

Easy Run Pace

This is your go-to, your daily bread. Easy runs are relaxed, nose-breathing, talk-with-a-friend kind of runs.

We’re talking 60–70% of your max heart rate—a true recovery zone. On a scale from 1 to 10, your effort should feel like a 3 or 4. If you can hold a conversation or breathe through your nose without trouble, you’re doing it right.

And yes, even if you feel like you’re shuffling. These miles build your aerobic base, strengthen muscles and tendons, and help your body adapt without frying it.

Most runners I coach do about 70–80% of their weekly mileage at this pace.

Quick tip: Struggling to keep it easy? Use the talk test or add some walk breaks until you hit that steady rhythm.

Long Run Pace

Long runs are like extended easy runs. Same feel, just more time on your feet.

You’re training your body to use fat and fuel efficiently, not to go fast.

The first half should feel smooth. Toward the end, sure, it might creep up to a 5 out of 10 on effort—but never race-level hard.

Keep your breathing steady and your effort controlled. This is where you train your mind, too. You learn patience, pacing, and how to keep your cool when fatigue creeps in.

Beginners should keep long runs purely easy. Later on, you can sprinkle in some faster sections if you’re chasing specific race goals.

Tempo Run Pace

A tempo run isn’t a sprint, but it ain’t comfortable either.

This pace sits right around your lactate threshold—the effort you can maintain for about 45-60 minutes without blowing up. It usually matches your 10K race pace or slightly slower.

On the effort scale, think 7 to 8 out of 10. You can talk, but only in short phrases. You’re focused, breathing harder, but you’re in control.

I like to say it’s the pace where you “could talk, but you’d really rather not.”

Most runners screw up tempo runs by going too fast. I used to do it, too. Midway through I’d be dying and slow to a crawl. Learn from that. Keep your effort steady. Finish feeling strong, not wrecked.

Interval/Speed Workout Pace

Now we’re cooking. Intervals are short bursts of hard running—think 9 to 10 out of 10 on the effort scale.

It could be 400m track repeats, 3-minute bursts, hill sprints, or fartleks. During the interval, you’re working hard enough that talking is off the table.

Maybe a grunt, if you’re lucky. But your form still needs to stay sharp. Think smooth, not sloppy.

Because these are so intense, keep them short and give yourself real rest between reps.

For example: 8 x 400m fast with 90 seconds of rest. These workouts sharpen your speed, push your V0₂ max, and teach your body to handle the burn.

Just don’t overdo them. Never run hard two days in a row. These are the icing, not the cake.

How It All Fits Together

Each run type serves a purpose.

Easy and long runs build endurance and recovery.

Tempo runs increase your threshold.

Intervals push your top-end speed.

Mix them up in your training plan and they work together like gears on a well-oiled machine.

I like what one coach once told me: “Every pace is a tool. Use the right one at the right time.”

And honestly? Variety keeps running fun. Easy runs let you zone out. Tempos make you lock in. Intervals give you that rush.

Embrace them all.

Using Pacing Tools: Heart Rate Monitors, Talk Test, GPS

Now, I’m not big on gadgets, but I do think they can help—especially early on. Here’s how I see it:

Heart Rate:

If your watch has HR, use it to keep easy runs honest. Zone 2 is usually 60–70% of your max heart rate. That keeps you aerobic and in the safe zone. Just remember, HR isn’t perfect. It lags on intervals, drifts up on hot days. Use it for patterns, not judgment.

Talk Test:

This is my go-to. If you can talk easily, you’re in the right zone for easy or long runs. If you can say a few words but not hold a convo? You’re probably at tempo effort. Anything beyond that, and you’re in interval territory. It’s that simple. Sometimes I talk to myself mid-run just to check. Weird? Maybe. But it works.

GPS:

Great for pacing if you’re aiming for specific time goals. Just don’t let it boss you around. Effort always wins over exact pace.

 

Q: How do I know if I’m running too fast on easy runs?

A: The simplest way is the talk test – during an easy run, you should be able to speak in full sentences without struggling.

If you’re gasping or your breathing is heavy, you’re going too fast for an easy day. Your heart rate should also be relatively low (about 60–70% of max).

For example, if you find your easy jog has your heart rate creeping into high zones or you feel spent after a few miles, that’s a clear sign you’re running too fast on what should be a recovery run.

An easy run should feel comfortable enough that you finish with something left in the tank – think of it as effort level 3–4/10.

If it feels harder than that, ease up the pace until it truly feels easy.

Q: Can running too slow prevent progress?

A: Generally, running “too slow” on easy days will not hinder your progress – in fact, it’s often the key to improvement because it allows your body to recover and adapt.

There’s no such thing as too slow for building endurance, unless you’re running so slowly that your form falls apart or you never incorporate any faster workouts at all.

The main caution is if extremely slow jogging causes an unnatural stride (shuffling). As coach Jack Daniels notes, the only real risk of running very slow is if your biomechanics become unnatural; otherwise, feel free to go as slow as needed on easy days.

Over time, as your fitness improves, your “easy” pace will naturally get a bit faster without you forcing it.

However, if you only ever run slow and never challenge yourself with even moderate paces, your body might plateau in speed.

The solution is to keep doing the majority of runs easy (to build aerobic base), and periodically include some faster efforts (like tempo runs or intervals) to stimulate improvement.

In short: running slow is great for you, as long as you balance it with a little bit of faster training to continue making gains.

Don’t worry – those slow miles are an investment that will pay off when you do run fast.

Conclusion

In closing, I want to leave you with a dose of encouragement: Trust yourself.

The fact that you’re actively seeking to improve your pacing means you’re on the path to becoming a smarter runner. Be patient as you implement changes.

At first, slowing down might feel weird (“Is this really okay?”) or speeding up might feel scary (“What if I bonk?”). But with each run, you’re gathering data and experience.

You’re learning the fine art of running at just the right effort. It’s like tuning a radio – at first there’s static, but eventually you lock into a clear signal.

When you do, running becomes a joy on a whole new level. You’ll find a pace where you hit that flow state – not too strained, not too easy, but perfectly in sync with your body.

You’ll also find confidence in knowing when to throttle back or hit the gas, independent of what anyone else is doing.

That is running freedom.

So, keep listening to your breath, your legs, your heart. Keep the ego in check and the purpose in focus.

Whether you’re out for a gentle jog under Bali’s sunrise or pushing through a tough interval in the rain, know that each has its place.

By asking the question “too fast or too slow?” and using the tools and insights we discussed, you’re really asking “what does my body need today?” – and that is the hallmark of a wise runner.

Run happy, run your own pace, and remember: the journey is the reward.

How Carbon Dioxide Tolerance Training Can Improve Your Running

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“I can’t breathe… I have to stop.”

I still remember that humid Bali morning. I was hunched over, gasping for air, while the rest of my running group pulled ahead like it was no big deal. I honestly thought being out of breath was just part of the deal — something I’d always have to live with.

Fast forward a few years, and now I’m that guy cruising up steep jungle trails, barely winded. What changed? I started training my breath — specifically, my carbon dioxide (CO₂) tolerance. Fancy name, but trust me, the idea is simple. And powerful.

This isn’t hype. This is real science mixed with experience — both mine and the runners I coach. We’ll get into what CO₂ tolerance really means, why it matters more than you think, and how it can change your running for good. Plus, I’ll walk you through how to start training your breath today with some simple, real-life tips.

So take a deep breath (through your nose if you can!), and let’s get into it.

I Couldn’t Breathe… Until I Learned to Breathe Right

Back when I started running, I couldn’t make it one block without wheezing. Picture this: a sweaty twenty-something guy in Denpasar, Bali, trying to jog in the morning heat, heart pounding like a drum solo, and lungs screaming for air.

One memory stands out — I was running up Campuhan Ridge, one of the prettiest routes in Ubud. But I was too busy sucking wind to enjoy any of it. I remember thinking, “Maybe I’m just not built for this.”

Turns out, I wasn’t short on oxygen — I just didn’t know how to use it properly. I was mouth-breathing like crazy, flushing out CO₂ too fast, which left me more breathless. It was a frustrating loop: the more I gasped, the worse it got.

My wake-up moment? An ultra runner from our group passed me with his mouth shut, breathing calmly through his nose. Afterward, over post-run coconuts (yes, very Bali), he explained something that floored me:

“You’re not running out of oxygen — you’re just not handling carbon dioxide well.”

Wait, what?

Apparently, it’s not low oxygen that makes you feel breathless. It’s the rise in CO₂. And the crazy part? You actually need a bit of that CO₂ to get oxygen where it needs to go. That lit a fire in me. I started researching, experimenting, and slowly learning to breathe better. It completely changed the way I run.

What is Carbon Dioxide Tolerance (and Why Should You Care)?

CO₂ tolerance is your body’s ability to stay cool when carbon dioxide builds up — especially during hard efforts.

Here’s how it works:

When you move, your muscles create CO₂ as they burn fuel. This gas builds up in the blood. Your brain doesn’t panic because oxygen is low — it panics when CO₂ gets too high.

Most people freak out when that happens. They breathe faster to get rid of it. But here’s the catch:

CO₂ is actually what helps oxygen get delivered to your muscles.

Thanks to something called the Bohr effect, higher CO₂ levels make hemoglobin release oxygen more easily. So if you hyperventilate and blow off all your CO₂, your body holds onto oxygen — and your muscles get less of it.

Let that sink in…

The very thing that feels like the right move — breathing faster — can backfire and leave your muscles starved for oxygen.

That explained a lot about my old struggles.

The Real Benefits of Training Your CO₂ Tolerance

Building CO₂ tolerance isn’t about being a breath-holding wizard. It’s about improving how your body handles stress, effort, and fatigue.

Here’s what happens when your body learns to tolerate more CO₂:

🫁 More Oxygen Where You Need It

Higher CO₂ = better oxygen delivery (Bohr effect again). That means your legs get what they need during those tough miles — especially on hills or long runs.

❤️ Better Blood Flow

CO₂ helps your blood vessels relax and open up. That means more blood to your muscles, more nutrients delivered, and more waste carried away.

🧘 Lower Heart Rate, Slower Breathing

Once you stop panicking about the breath, you naturally breathe slower and deeper. That leads to a lower heart rate at the same pace. I now talk through runs that used to leave me gasping.

💪 More Endurance, Faster Recovery

When you use less energy on every breath, you’ve got more gas in the tank for your legs. Plus, your body bounces back faster post-run — breathing calms down, heart rate drops, and you’re ready for round two sooner.

🧠 Mental Toughness

Breath training teaches you to stay calm when your body says, “Panic!” That skill? It’s gold during mile 20 of a marathon or the final rep of a brutal workout. It also spills over into life — a lot of runners report feeling less anxious day-to-day.

Reality Check: It’s Not Magic, But It’s a Game-Changer

Let’s be real: training your CO₂ tolerance won’t turn you into Kipchoge overnight. It’s one piece of the puzzle. But it’s a powerful one most runners ignore.

We obsess over VO₂ max and oxygen intake — but forget the oxygen has to be delivered to matter. CO₂ is the delivery key.

By learning to sit with that breathless feeling — not panic, not over-breathe — you teach your body to run smarter, not just harder.

For me, it was like upgrading my engine’s software. Same legs. Same lungs. But a totally different level of control and calm under pressure.

How CO2 Tolerance Training Can Boost Your Running Without Fancy Gear

So, how does all this breath-holding stuff actually help when you’re out grinding miles? Let’s break it down runner-to-runner:

1. You’ll Breathe Easier at the Same Pace

After just a few weeks of CO2 tolerance drills, I noticed something weird (in a good way): I wasn’t gasping for air as much. Those routes that used to leave me huffing? Suddenly manageable. Not because my legs magically got stronger—but because my breathing got more efficient.

That’s the point. Better CO2 tolerance = more oxygen delivered to your muscles without hitting the panic button too soon. It’s like lifting the roof off your endurance—you’ve got more airspace to work with.

📚 According to one study, CO2 training boosts oxygen availability by improving your body’s ability to use what’s already there.

Try this: Next time you’re on an easy run, pay attention. Are you gasping at mile two, or staying steady? That change says more than your watch ever could.

2. Lower Heart Rate, Better Endurance

You know that panicky, “oh crap I’m dying” feeling when your breathing spikes and heart rate jumps through the roof? Been there.

Once I started slowing down my breathing and focusing on nasal inhales, my heart rate dropped—same pace, less effort. It made long runs feel smoother, even during marathon prep. I wasn’t burning out early because my body wasn’t yelling at me to breathe.

📚 Again, study backs this: Training yourself to tolerate CO2 shifts your ventilatory threshold—you can run faster or longer before that heavy breathing kicks in.

Coach’s Note: This is clutch in longer races. The calmer your breathing, the longer you can stay in the zone.

3. You’ll Recover Faster Between Reps or Hills

We’ve all topped a steep hill or hammered through a rep feeling like we just swallowed fire. But here’s the thing—after working on CO2 tolerance, I could actually catch my breath faster. No more gasping like a fish.

This happens because your chemoreceptors (the little sensors in your brain that scream when CO2 builds up) stop overreacting. You train your body to chill—even when things get spicy.

📚 Cyclists talk about this a lot too—more CO2 tolerance = slower, deeper breathing = faster bounce-back.

Runner Reality: When you crest that climb, you’re back in the game quicker. That’s a real edge on race day.

4. More Efficient Oxygen Use = Better Running Economy

Running economy isn’t just strong legs—it’s how little oxygen you burn for the same pace. I switched to mostly nasal breathing on my easy runs and felt like I traded in my old clunker for a hybrid.

📚 Some studies even suggest nasal breathing can help runners maintain VO₂ max while reducing how much air they need.

The crazy part? I could breathe through my nose at tempo pace. That used to sound impossible. Now it’s just training.

5. Stronger Mind, Sharper Focus

This might be my favorite part: mental toughness.

Those breath-hold drills where your brain is screaming “BREATHE NOW”—yeah, they’re uncomfortable. But that’s the whole point. You learn to stay calm when everything says “panic.”

In races, when your body’s freaking out, you fall back on that breath control. I’ve seen runners shave minutes off their times just by not panicking mid-race.

I tell my crew all the time: “When it gets hard, lock in on your breathing. Anchor yourself.”

📚 Breath control has legit mental benefits too. It trains your nervous system to stay in control under pressure.

⚠️ But Don’t Throw Out Your Mileage Just Yet…

Let’s not get carried away. Some scientists are skeptical. If you’re already in great shape, your oxygen saturation during workouts is likely around 98–100%—so boosting CO2 might not drastically change that.

📚 One study showed nasal breathing didn’t improve VO₂ max in trained runners. Another found that better BOLT scores didn’t always lead to faster race times over a few weeks.

That said, don’t ditch your long runs or intervals. Breath training isn’t a magic bullet—it’s more like adding polish to the engine. It’s about feeling smoother, not suddenly gaining superpowers.

In My Experience: What changes most is comfort, control, and your ability to stay composed. And that often does lead to faster times because you’re not tapping out early.

🧪 Testing Your CO2 Baseline: The BOLT Score

Want to know where your breathing stands? Try the BOLT test. It’s super simple and surprisingly telling.

I call it the “control pause.” It’s basically a snapshot of how chill your breathing system is.

Here’s how to test it:

  1. Sit and relax. Ideally first thing in the morning or after 10 minutes of rest.
  2. Take a normal inhale, then exhale normally through your nose.
  3. Pinch your nose and hold. Start timing.
  4. Stop when you feel the first strong urge to breathe. Don’t go full hero mode—no gasping allowed.
  5. Check your time. That’s your BOLT score. Resume nasal breathing calmly.

📚 Most folks score around 20 seconds.

If you’re under 10 seconds, your system’s stressed—maybe poor sleep, fatigue, or just shallow breathing. Around 20? Not bad, but room to grow. Hit 30+ and you’re breathing like a pro. Over 40? That’s elite territory.

Patrick McKeown—the guy behind The Oxygen Advantage—says 40 seconds is the gold standard.

Final Thoughts: Is It Worth It?

If you’re serious about running—not just surviving runs but feeling good out there—CO2 training is worth a shot. No gear. No subscriptions. Just your breath, your body, and a bit of discomfort.

I’ve used it. I coach it. And it works—not in flashy PRs out of nowhere, but in the quiet moments where you realize, “Hey, I’m not dying at mile five anymore.”

👟 Your Turn:

What’s your BOLT score?

Have you tried nasal breathing or breath-hold drills?

Drop a comment and let’s talk about how it’s helped—or frustrated—you. This stuff is simple, free, and can make a difference.

Let’s breathe smarter, not just harder.

CO2 Tolerance Training for Runners: A Real-World Breathing Upgrade

Let me be honest with you—my first BOLT score was 16 seconds, and I felt like I was suffocating.

That tight, panicky feeling? It was my body freaking out over CO2. But like any muscle, your tolerance can be trained. These days, I hover around 40 seconds, and I swear—my running feels like I unlocked a secret level. Easier breathing, smoother pace, and way less gasping. Keep your BOLT score handy—we’ll check in again after some training and you’ll see the change for yourself.

Coach tip: Treat the BOLT test like checking your battery. A big drop one morning? That could be your body telling you it’s stressed out, under-recovered, or riding the edge of burnout. CO2 tolerance tends to dip when you’re anxious or fatigued. On those days, back off a bit or focus on recovery instead.

Call to Action: Try This Mini Experiment

Tomorrow morning, measure your BOLT score. Write it down. Then commit to two weeks of simple breath work:

  • Nasal breathing during runs
  • Breath holds or box breathing before bed

After 14 days, test your BOLT again. Even a few seconds of improvement is proof that something’s shifting. But more importantly—check in with how your runs feel. Are you less winded on those easy miles? Recovering faster after speed work? That’s the real win.

Embrace the Discomfort: Turning Breath Training into Running Gains

Ultimately, improving your breathing is about improving your running experience. Running will feel less like a fight for air and more like a flow. You’ll likely run faster or farther before fatigue sets in, and even if you don’t become Mo Farah overnight, you’ll enjoy running a heck of a lot more when you’re not constantly gasping.

For me, that meant the difference between quitting running out of frustration and becoming a lifelong runner and coach. That’s the power of learning to breathe better.

So, take a deep (nasal) breath, and take the plunge into CO2 tolerance training. Your lungs, legs, and even mind will thank you. The next time you find yourself in that tough part of a run where your chest is burning, you’ll smile knowing you’ve trained for this very moment. And as you exhale, you’ll push onward, stronger and calmer than before.

Happy breathing and happy running!

How to Build Marathon Mileage Without Burning Out or Breaking Down

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Ever wonder if someone like you—maybe a brand-new runner—can actually go from zero to marathon-ready?

I’ve been there. I’m David Dack, a running coach living in the sweaty chaos of Bali, and I used to ask myself that same question. My marathon journey didn’t start with talent or some perfect training plan. It started with struggle—real struggle.

I remember dragging myself through humid 5 a.m. runs, feeling like every step was a mistake. My lungs burned after 15 minutes. I’d hear that nagging voice in my head whisper, “You’re not built for this.” But I kept coming back. I’d tell myself, “Just one more lap. Just five more minutes.” That mindset—matched with smart, slow mileage building—is how I made it from gasping beginner to running over 70 km a week. Injury-free.

This guide is my blueprint. It’s what helped me finish marathons without burning out or ending up sidelined. And if I can pull it off in Bali’s brutal heat, dodging motorbikes and potholes, trust me—you can too.

Why Mileage Matters in Marathon Training

Before you think about pace, tempo runs, or hill repeats, you’ve got to stack your miles. Easy miles. These quiet, steady efforts are what build your foundation.

Here’s what’s really going on under the hood when you pile on smart mileage:

You build an aerobic engine

That’s your long-haul system. Each easy run helps your body adapt—more mitochondria, more capillaries feeding your muscles. You burn fat better and stay strong longer.

Your heart levels up

Literally. It gets stronger and pumps more blood per beat, which means more oxygen goes to your muscles with less effort. That’s why your resting heart rate drops the more consistent you get.

You move better and waste less energy

Mileage helps stiffen your tendons and shift your muscles to more efficient slow-twitch fibers. The result? You start gliding more, struggling less.

Even running just 20–30 km a week has been shown to seriously boost cardiovascular health and endurance, according to research on recreational runners.

Sure, elite marathoners can hit 160 km weekly, but that’s after years of layering smart volume. You don’t need that to start—you just need to build. Gradually.

Mental Toughness: The Real Key to Upping Your Mileage

Let’s be honest—building mileage isn’t just about legs or lungs. It’s a mental fight too. Some days you’ll love the grind. Other days, even lacing up feels like a chore. I’ve been there.

I still remember dragging myself through a 25K run in Bali, the sun melting me, while my brain screamed, “What the hell are you doing this for?” But over time, I picked up a few tricks to stay in the game.

Break it Down

Thinking “25 km left” is a surefire way to freak yourself out. Instead, I tell myself, “Just make it to that warung” or “One more song.” That’s called chunking.

According to research on noneotorun.com, breaking down long distances makes the whole thing feel easier—and we naturally move quicker. When I’m out there, I treat the run like checkpoints: 5K here, another 3K there. Suddenly, I’m not overwhelmed by the whole mountain—I’m just climbing one step at a time.

Talk to Yourself (Nicely)

Don’t wait for a pep talk. Give it to yourself.

Studies have shown that runners who repeat mantras like “Stay on” or “You’re doing great” actually perform better than those who don’t practice any self-talk. For me? I use, “I am strong” or “One more push.”

And on the worst days? I speak in third person—“You got this, David.” It sounds ridiculous, but it works. It shifts your mindset when the pain creeps in.

Distract the Mind

Music, podcasts, or a chatty running buddy can be game changers. Research backs it—pleasant distractions help reduce the feeling of effort during long runs.

Personally, there’s nothing like watching the sunrise peek over Bali’s volcanoes while my feet are pounding the pavement. It keeps my brain engaged and far from complaining.

Make Friends with Discomfort

I used to hate the pain. Now, I see it as growth. Every run that sucks is building something.

When I grind through a hill repeat or a sweaty long run, I remind myself: “That hurt, and I didn’t quit. That means I’m getting tougher.” You’re not just training your body—you’re training your grit.

And let’s get this straight—you’re going to have garbage runs. Days where your legs feel like bricks, or your stomach rebels. Instead of sulking, ask: “What did this teach me?”

Bad fueling? Too little sleep? Learn and move on.

And when things click? Celebrate it. I still remember my first 20K run like it was a festival. Sat down, smashed three plates of nasi campur, and thought, “Holy crap, I might actually be a runner.”

 

Mileage Progressions That Actually Work

Here’s a simple 12-week blueprint—nothing fancy, just numbers that work. Adjust based on your fitness and life.

Beginner: Build from 40K to 60K Per Week

WeekTotal KMLong Run
14012
24414
34816
436 (cutback)10
54218
64720
75222
845 (cutback)16
95024
105526
116028
1250 (taper)20

Advanced: Build from 60K to 80K+

WeekTotal KMLong Run
16022
26624
37226
458 (cutback)18
56428
67030
77632
862 (cutback)22
96834
107436
118038
1270 (taper)28

Every 4th week, ease up to let your body recover. And don’t just stack long runs—mix in easy days, tempo work, and some cross-training.

Nothing here is written in stone. If your legs are fried, back off. If you’re cruising, hold that peak a little longer. Just don’t let your ego push you into the injury zone.

👉 Want to plan it all out? Grab my 12-Week Marathon Mileage Planner to build your own schedule that fits your life.

My Real Story: From 10-Minute Gasps to Marathon Legs

When I started, I could barely run for 10 minutes without gasping like a fish on land. A 10K felt like Mount Everest. The marathon? That was laughable. But I had this stubborn voice that whispered: “What if you just try?”

So I did.

My early runs were short and brutal. I broke them into chunks. 2K, then 3K, then maybe 5. Some days I ran through scooter traffic and mosquito clouds. Other days the Bali heat made 5K feel like survival training.

I learned to adapt: early morning runs, shady routes, treadmill during monsoons—whatever it took to stay moving.

I didn’t follow some flashy plan. I just increased mileage slowly—around 10–15% a week. Some days I felt great and ran a little more. Other times, my legs begged for mercy.

I ignored early shin splints and paid for it—two weeks off and a hard lesson in respecting recovery.

Walk breaks? Hell yes. Especially in the heat. I’d go 5 min run, 1 min walk, and finish strong instead of crawling. That’s not weakness—that’s smart.

Nutrition? Learned the hard way. Dizzy, bonking, sitting on a curb thinking, “Maybe I should’ve eaten something.” Now I fuel up before, during, and after. Banana. Coffee. Gels. I know my window and how to dodge “the wall.”

Strength training was the game-changer. I used to think more miles = better. Wrong. At 40K a week, my body was yelling. I added squats, lunges, deadbugs—and like magic, my knees stopped barking.

No coach. Just online buddies, my runner girlfriend, and the odd Reddit thread. That accountability kept me honest.

My biggest fear? “What if I train for months and still crash on race day?” But I flipped it—if training sucks now, good. I’m learning to fight.

The week I hit 70K was surreal. My body ached, but my heart rate dropped. I was stronger than I thought.

If I could talk to my old self? I’d say: “Forget the finish line. Just show up tomorrow. Run. Rest. Repeat. You’re not chasing 42K—you’re building the kind of person who can handle it.”

And if you’re reading this, you’re already on that path.

Common Questions Runners Ask Me About Mileage

🏃 Is running every day safe when you’re training for a marathon?

For most people—especially beginners—the answer is no. Running 7 days a week without rest is asking for trouble.

Your muscles need time to bounce back, and those rest days are where the real growth happens.

I always recommend 1–2 rest days or low-impact days (like yoga, cycling, or swimming). You’re still moving, but you’re giving your legs a break from the pounding.

Think of recovery as part of the training cycle, not something you earn after a race. Research backs this too—proper rest can actually improve performance and cut down injury risk.

🧠 My rule: If your legs feel trashed when you wake up, you probably needed that rest day yesterday.

⚖️ Should I build more mileage or add speed first?

Mileage. Always mileage.

Here’s why: speed work breaks you down. Mileage builds you up.

If your aerobic base isn’t ready, piling on intervals is like adding nitro to a weak engine—it might feel fast for a while, but eventually, something blows.

So before you throw in hill repeats or tempo runs, lock in your base. Get consistent at your weekly distance. Only after you’re running steady for a few weeks should you test the gas pedal.

Build the engine first. Then you can start tuning it.

🔁 I took a break—how fast can I bounce back?

That depends on your base.

If you’ve run 60K weeks before, you’ll likely bounce back fast—maybe in three weeks (like 30 → 45 → 60K). Muscle memory is a gift like that.

But if you’re starting from scratch or returning from injury, don’t rush it. You’re not behind—you’re just rebuilding.

Listen to your body more than your ego.

I’ve come back from breaks thinking I was still in shape… and paid the price. Respect the process.

💪 How do I add strength and cross-training without overdoing it?

Easy—just be smart about placement.

I like to lift twice a week (20–30 min max), usually on easy run days or right after an easy jog. That way I’m not piling stress on speed days.

You can also swap a short run for an easy swim or spin on the bike. Ten minutes of something light still counts.

The key? Keep it consistent and short.

I learned the hard way that strength work actually makes running feel easier—not harder. Two sessions a week? Total game changer.

Final Mileage Advice from the Trenches

📈 Progress is about consistency—not crushing big numbers.

One more run each week. One more easy kilometer. That’s the real win.

Not every week will be record-breaking, and that’s okay. The grind builds grit. The people who get faster are the ones who show up when it’s boring, not just when it’s fun.

🛌 Rest isn’t weakness. It’s strategy.

You don’t start losing fitness until you’ve skipped training for two full weeks. So stop panicking over a missed run. One good rest day can make the next five days better.

Some of my best training weeks happened right after a guilt-free day off.

⏳ Be patient—real fitness takes time.

Running a marathon isn’t something you cram for. It’s months of buildup, setbacks, and steady growth. Don’t judge progress by one week’s numbers.

Look at the bigger picture. Trust your blocks. Your body will catch up if you give it time.

It took me months to break 50K per week without breaking myself. But when it clicked, I felt like I’d leveled up as a runner.

🏅 The race is just one day. The real win is the lifestyle.

Marathon day is awesome, sure. But the real joy? It’s in the habits—the daily grind, the solo runs, the small PRs, the post-run nasi goreng.

If you fall in love with the process, race day becomes a celebration, not a test.

What flipped the switch for me?

One mindset: “Slow progress is still progress.”

I stopped chasing big leaps. I learned to trust the boring days. And I started sharing my story—every struggle, every tiny win. That kept me honest and gave others the courage to keep going too.

You don’t need to be elite. You just need to keep moving forward.

If you’ve read this far, you’re serious. You’re learning. You’re probably hungry to do this right.

And that’s exactly what it takes to become a marathoner—curiosity, patience, and grit.

👣 Every single marathoner started with a first run. You’re already on your way.

How Course Elevation Changes Affect Perceived Half Marathon Distance

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I’ll never forget the Bromo Half Marathon in East Java.

As a Bali-based running coach, I was used to flat coastal routes, so I thought 13.1 miles was just 13.1 miles—how tough could a few hills be?

Turns out, a whole lot tougher than I expected. By mile 9 of that race, staring up at yet another volcanic incline, I was wiped out and mentally questioning if I’d even finish.

At that point, the half marathon felt less like 21 kilometers and more like 25 or 30.

It wasn’t all in my head—course elevation really does make a race feel longer.

Let’s dig into why hills mess with your pace and how they mess with your mind. I’ll also share a few hard lessons from Bromo and give you some tips to help you power through hilly half marathons.

Half Marathon Elevation Gain vs. Flat Courses 

Running a half marathon on a flat course is already a tough challenge, but add some significant elevation gain and you’ve got yourself a whole new beast.

Elevation gain is how much you climb during a race. Even if the course is still 13.1 miles long, those uphill stretches will feel “longer” because you’re using up more energy and taking more time to get over them.

Some trail running advice I’ve heard says that for every 100 meters of elevation gain, you should mentally add about 1 kilometer to your race in terms of effort.

It’s not perfect math, but it’s a good rule of thumb. A half marathon with, say, 300 meters of climbing might feel like running a 16K on flat ground.

Let me put it this way: during my Bromo race, where the first 21K was essentially a half marathon, I climbed around 900 meters in that first half. By the time I reached the actual 21.1K mark, I was as spent as I’ve ever been at the end of some flat full marathons.

That day, I learned that miles with elevation feel twice as hard. I later found out this isn’t just my personal feeling. Coaches and mountain runners refer to Naismith’s Rule, which suggests that for every 100 meters of ascent, you should add about 800–1000 meters of “equivalent” flat distance.

Hills literally add distance to how your body experiences the effort. No wonder that Bromo Half felt endless!

Does Elevation Make a Race Feel Longer? 

100% yes. A hilly half marathon will feel harder and longer than a flat one, even though the official distance stays the same.

That’s because the extra time spent huffing it uphill means you’re on your feet longer and racking up fatigue. I remember during Bromo, every uphill segment made the race feel like it was stretching on forever.

It’s not just in your head—scientific studies back this up. One study found that, even when a race course has equal ups and downs, runners’ times were about 2.5–2.8% slower on hilly courses compared to flat ones.

In a half marathon, a 2.5% slower time could add several extra minutes, and that’s definitely noticeable when you’re running.

Physiologically, running uphill ramps up your heart rate and your breathing. Your legs burn because they’re working harder to fight gravity.

I can still remember gasping for breath on a steep incline around mile 5 of the Bromo Half, my pulse racing even though I was barely moving. Every switchback felt like it was pulling me further from that 13.1-mile goal.

So yeah, elevation makes the race longer—not just in terms of time but also in how your brain perceives the challenge.

And don’t be fooled into thinking downhill stretches will fully make up for the uphill grind. You never really “earn back” all the time lost during climbs.

Experts say that for every 100 feet of uphill, the average runner only gains about 15–20 seconds on the downhill. Gravity helps you on the way down, but it doesn’t fully offset the energy spent climbing.

I saw this firsthand in Bromo: I’d tear down a hill at what felt like lightning speed, but my split times were still slower than what I’d see on a flat course. The uphill battles just take way more out of you than the downhills can repay.

The Mental Game of Hilly Races

Let’s be real—hilly courses are also a mental battle. When you know there’s a climb ahead, every hill becomes a challenge for your brain.

It messes with your perception of distance. You look at the miles ticking by and think, “How the heck am I only at mile 8?” because the effort distorts your sense of time.

On flat courses, you can zone out and find a rhythm, but on hills, you’re constantly engaged—usually in discomfort—and it feels like you’re working double-time. Each mile on a hilly course feels like a hard-earned victory.

As a coach, I tell my runners that a hilly race requires not just physical training but mental toughness. You’ve got to be prepared to push through the fatigue and not let the mental struggle break you down.

It’s all about setting realistic expectations: you’ve got to understand that a hilly race is going to be harder and take longer.

So when you cross that finish line, don’t think of it as a failure because it took longer than you planned. Think of it as a stronger performance than running the same distance on an easier course.

Running Uphill vs. Flat 

Let’s get one thing straight—running hills isn’t just harder. It’s a totally different beast.

You feel it the second you hit an incline. Your pace drops like a rock—and it should. Because trying to force your usual speed on a hill is the fastest way to blow up your race (or your lungs).

You’re suddenly fighting gravity, lifting your body weight step after step. It’s like someone flipped the difficulty switch to “extra hard” without warning.

And the data backs this up. According to a classic study, even a small 1% incline can slow your pace by 12 to 15 seconds per mile if you’re running between 7:30 to 10:00 per mile.

Hit a 2% grade? Expect double that.

“But I’m Slower on Hills!”  

This is something I drill into my runners (and honestly, myself too). Pace on hills is all relative. A 9:00 mile on the flats might take 10:00+ going uphill—and that’s perfectly normal.

I always urge my runners to run by effort, not pace on hills. You don’t need a fancy study to prove it—just try breathing through your nose at the same pace uphill and watch your heart rate skyrocket.

During the Bromo Half, I ditched my time goal as soon as the first real climb started. I wasn’t chasing splits anymore—I was just trying to survive.

I shortened my stride, focused on breathing, and even hiked a few stretches. And you know what? That saved my legs later.

The Muscle Shift: Hills Work You Differently

Hills don’t just mess with your pace—they work your glutes, quads, and calves in a way that flat running never will.

Your stride shortens. Your steps get quicker. Your body shifts into climbing mode.

Even if you’re moving slower, your effort level jumps. One study showed that runners had higher blood lactate levels on hill courses, despite running slower.

Translation? You’re working harder uphill whether your watch says it or not.

I felt this in Bromo—halfway up a steep section, my legs were screaming and I was barely jogging. That burn? That’s lactic acid saying hello. And that’s when you know the climb is real.

Downhill Running 

Once you crest the top of a hill, you finally get that glorious downhill. Gravity gives you a hand. You can catch your breath.

Your pace might even drop a full minute or two compared to the uphill before it.

I remember flying down a sandy downhill at Bromo, laughing like a maniac as I let my legs go. It felt like a free ride… for a while.

But there’s a price.

Downhill running can pound your legs with 50–75% more impact force than flat ground. That force hits your quads the hardest.

They’re doing the braking while you’re flying downhill. If you’re not ready for it, a long descent can turn your legs to jelly.

And trust me—I’ve been there. After a 3K downhill at Bromo, my quads were already trembling, and I still had more climbs ahead.

It’s like borrowing speed and paying for it later—plus interest.

What About Downhills?

Sure, you’ll gain a little time.

I’d suggests around 8 seconds faster per mile for every 1% downhill.

But notice that’s only about half of what you lost going uphill. So don’t count on downhills saving the day entirely—especially if they’re too steep to safely bomb down.

Unless you’re on a net downhill course (and even then, there’s a limit), hilly runs will slow your average pace. That’s just how it goes.

Use GAP to Keep Perspective

If you’re using Strava, check out GAP (Grade Adjusted Pace). It’ll show you what your hilly run felt like effort-wise if it were flat.

I’ve had runs where I slogged up 11-minute miles, only to see that my GAP was equivalent to 9:30s. That’s the kind of validation you sometimes need.

How Elevation Gain Affects Your Half Marathon Time

Alright, let’s get real—hills change the game. If you’re gearing up for a hilly half marathon, you’re probably asking:

“How much slower will I be?”

Short answer: you will be slower.

How much? That depends on a few key things—how much elevation there is, how the climbs are spread out, and whether you’ve trained for them.

So… how much does 500 feet of climbing slow you down?

Here’s the ballpark: most coaches agree that for every 100 feet (about 30 meters) of elevation gain, you might add 1 to 2 minutes to your half marathon time.

That’s not gospel, but it’s a good starting point.

Let’s say you’re a 2-hour half marathoner on a flat course. If your race has 500 feet of climbing, expect to be 5–10 minutes slower.

And yeah, that checks out with what we see in real-world races and physics-based models.

According to Runner’s World, even elite runners lose about 20 seconds per 100 feet climbed. For us mere mortals? Closer to 30–40 seconds.

And going downhill doesn’t give you all that time back—maybe 10–20 seconds per 100 feet if you’re lucky. That’s assuming you don’t shred your quads or wipe out.

Translation: a course with a ton of up-and-down will likely leave you with a slower overall time than a pancake-flat route.

Flat vs. Hilly

I learned this the hard way. In 2022, I ran two half marathons just months apart.

One was a flat road race in Jakarta—hot and humid, sure, but no hills. I ran one of my best times that year.

The other? Another bromo Half. Beautiful course, meaningful cause, but ~1300 feet of climbing. Same fitness level, same prep—and I finished 15 minutes slower.

I hadn’t gotten slower. The hills just crushed me.

At around kilometer 18, I hit the top of a brutal hill with my legs wobbling and my heart pounding. I remember thinking: “If this were flat, I’d be DONE by now… but nope, now I have to run down this beast.”

That day taught me that finish time doesn’t always show your fitness. Course profile matters. Sometimes, finishing strong on a hard course is more of a win than a shiny new PR on an easy one.

How to Adjust Your Game Plan for a Hilly Race

Let’s break this down. If you’ve got elevation on race day, your approach needs to shift.

Here’s what I tell my runners:

1. Start Smart (Not Heroic)

On a flat course, you might get away with a hot start. On a hilly course? That’s a rookie mistake.

Be conservative early on—especially if there’s a climb in the first few miles. Some runners even plan walk breaks on steep sections.

I’ve done it. I power-hiked the caldera climbs during the Bromo Half. No shame in that—it saved my legs.

2. Run by Effort, Not Pace

Forget the watch on the hills. Use your effort meter, or a heart rate monitor if you like gadgets.

Going all-out on the first climb is a recipe for regret.

I’d recommend to shorten your stride, keep your cadence steady, and don’t hunch forward. Stand tall. Stay smooth.

That rhythm—even if it’s slower—is what gets you to the top without frying your legs.

3. Respect the Downhills

Downhills can be your friend—or your destroyer. If your legs aren’t used to them, you’ll get wrecked.

I once bombed a training downhill like a maniac. Felt amazing—until I couldn’t walk right the next day. Quads were toast.

During training, work in some downhill repeats. Get those muscles used to the pounding.

Then on race day, lean in, take light, quick steps, and flow with the terrain. It’s free speed if you’ve earned it.

4. Fuel Early and Often

Hilly races take longer. That means you’ll be out there burning more energy.

Here’s my mistake: during the Bromo race, I skipped an energy gel early because I was out of breath on a steep climb.

Dumb move.

By the next aid station, I was running on fumes.

Fuel before you think you need it—especially if the course profile delays aid stations. Hills suppress appetite, so practice eating when breathing hard during training.

5. Train for the Terrain

If your local runs are all flat, and your race isn’t, you’re in for a shock.

I’ve had beginner clients training in Bali for the Yogja Half. Flat routes all week—then race day comes and they get chewed up by the hills.

That’s why I tell them: once a week, go find a hill and do repeats. If you don’t have hills, incline treadmill, stadium stairs, parking ramps—whatever it takes.

Race day isn’t the time to meet hills. It’s where you show you’ve already made friends with them in training.

6. Mentally Chunk the Course

Hilly races are mentally exhausting. Instead of thinking “13.1 miles,” I tell myself,

“Get up this hill. Then recover. Then get to the next one.”

Break it down. Stack wins. Each hill becomes a checkpoint, not a wall.

Conclusion 

Now it’s your turn. You’ve got the knowledge, the strategies, and hopefully a fired-up attitude.

Take these insights to heart and to your training. The next time you line up at a hilly half marathon start line, you’ll do so with confidence and a game plan.

When the gun goes off, you won’t fear the course – you’ll embrace it, every uphill grind and downhill fly.

And when you hit that finish, you’ll know that no matter the number on the clock, you achieved something special.

Lace up, get out there, and get ready for the hills – they’re ready for you, and they will make you a stronger runner than you ever thought possible.

See you at the top!

Custom Orthotics vs Stability Shoes: A Running Coach’s Personal Take

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As a coach now, I see this question pop up all the time: orthotics or stability shoes? And yeah, the advice out there is all over the place.

So let’s cut through the noise. In this guide, I’ll walk you through what I’ve learned—both from my own experience and from working with hundreds of runners. I’ll break down what each option actually does, what the science says, and how to know what might work best for your feet.

We’ll also squash some myths along the way (because more support isn’t always better).

By the end, you’ll walk away with a clear, no-fluff answer: are stability shoes enough for you—or is it time to invest in custom orthotics?

Custom Orthotics vs Stability Shoes?

Here’s the quick answer.

Both stability shoes and custom orthotics are designed to fix the same thing—too much inward foot roll (overpronation).

Stability shoes come with built-in features like firmer foam on the inner side to control that roll. They’re great for runners with mild to moderate flat feet.

Custom orthotics, on the other hand, are made specifically for your foot and better suited for more serious or specific issues.

Most runners can start with a well-built stability shoe—it’s easier and cheaper. But if your pain lingers or your pronation is extreme, getting custom orthotics from a pro might be worth it.

Best bet? Get a gait analysis, try both, and see what feels best on your run.

Now let’s dive a little deeper…

Flat Feet, Overpronation & Injury: The Basics

Let’s talk feet.

Flat feet usually mean your arches have dropped—and with that comes overpronation, where your foot rolls too far inward when it lands.

A little roll is normal—it helps absorb shock. But too much? That throws off your alignment. Ankles, knees, hips, lower back… they all get dragged into the mess.

The American Podiatric Medical Association warns that overpronation can lead to everything from arch pain to knee and back issues.

I’ve seen it firsthand with runners dealing with shin splints, runner’s knee, and even stress fractures. A lot of them had flat feet. It’s a common combo.

So if someone told you, “Hey, you need support,” they’re not wrong. You might. Because when your arch collapses over and over, your risk of injury climbs.

Here’s an easy test: check your old running shoes. If the inside edges are worn down way more than the outside, you’re probably overpronating.

Better yet, get a free gait analysis at a running store—they’ll record your stride and slow it down frame by frame. That alone can be a game-changer.

Once you confirm it? You’ve got two ways to fight the roll: buy shoes built to handle it or use inserts inside your current shoes.

Let’s break down the first one.

What Are Stability Shoes—and How Do They Help?

Stability shoes are made to slow down overpronation.

Think of them like neutral running shoes—but with backup. They’ve got features that help keep your feet from collapsing inward.

Here’s what makes them different:

  • Firmer Foam on the Inner Edge: Most stability shoes use denser foam under the arch (called a dual-density midsole). It resists compression and slows down that inward roll. Take the ASICS GT-2000, for example—its inner foam wedge (now called “Litetruss”) helps reduce excess movement.
  • Guide Rails: Brands like Brooks use guide rails in models like the Adrenaline GTS. These act like bumper lanes, gently nudging your foot back in line when it veers too far.
  • Support Frames & Heel Counters: Some shoes (like the Saucony Tempus) have an EVA frame built into softer foam to cradle the foot. Others use firm heel counters or shanks under the arch to keep your foot stable.

Basically, these shoes are like training wheels. They let your foot move naturally—but they stop it from going too far.

This helps spread pressure evenly and keeps your knees aligned. According to the American College of Sports Medicine, stability and motion-control shoes are ideal for overpronators, and Mayo Clinic agrees—they recommend shoes with good arch structure to cut down on pain.

From what I’ve seen, a good pair of stability shoes can make an immediate difference.

And the science backs this up: studies have shown that motion-control shoes (the most supportive kind) can lower injury risk for runners who overpronate.

Another review found that arch-supportive shoes or insoles helped reduce injury for flat-footed runners.

Stability Shoes Aren’t One-Size-Fits-All

Let’s get one thing straight: not all stability shoes are the same. There’s a full spectrum out there, depending on how much support your feet need.

Mild stability shoes are kind of like “supportive neutral” shoes. They’ve got just a hint of guidance—perfect if you slightly overpronate but don’t need anything extreme.

Moderate stability is where most runners with flat feet end up. These shoes have visible support features but still feel smooth enough for daily miles.

Motion control is the big guns—heavy, max support shoes for folks with severe overpronation or who are on the heavier side. Think Brooks Beast or ASICS Gel-Forte—solid, wide, firm builds that aren’t messing around.

Back in the day, stability shoes were tanks. Heavy, clunky, and about as subtle as a brick. But now? Brands have stepped it up. They’ve made these shoes lighter, sleeker, and more runner-friendly.

A physical therapist at Doctors of Running put it best: “Stability shoes are better than they ever have been…plenty of options where arch support is designed into the shoe.”

Here’s the Deal:

If you already wear stability shoes—or you’re thinking about trying them—make sure they feel right when you run.

Support shouldn’t mean “stiff.” It should feel like your arch is being hugged, not smothered. If a shoe jabs into your foot or feels like a brick, try something else.

Some runners love a softer stability ride—like the Nike Structure or Saucony Guide—while others prefer the firmer posts in something like the New Balance 860.

One more thing: shoes aren’t magic wands. They can reduce pronation, but they won’t fix deep-rooted biomechanical issues.

Got one leg longer than the other? Weak glutes? That’s where orthotics or strength work might need to tag in.

Take a look at the midsole of a Brooks Adrenaline—you’ll see a darker foam along the arch side. That’s the medial post, built to gently fight off overpronation and keep your stride cleaner.

What Are Custom Orthotics?

Now let’s talk about the other piece of the puzzle: custom orthotics.

Think of them as inserts made just for your feet—like a tailored insole built to fix whatever quirks your feet throw at the pavement. They’re usually prescribed by a podiatrist and built using molds or 3D scans of your foot.

They’re not soft, cushy gel pads either—most are semi-rigid, designed to guide your foot’s shape while you walk or run.

Here’s how they actually work:

  • Stability shoes tweak the midsole.
  • Orthotics change the entire surface your foot lands on.

They support your arch, adjust your foot angles, and shift your alignment. Some can even post your heel or forefoot to address imbalance.

A well-made orthotic feels like a mini coach under your foot—nudging it back into a more neutral position with every step.

They can help reduce pronation, fix heel strike patterns, and absorb stress where your body needs it most.

According to a 2023 randomized trial, runners using orthotic inserts reported greater comfort—and even fewer injuries (though not a major statistical win there).

But the big standout? Comfort. Orthotics significantly boosted comfort scores across the board.

And let’s be honest—when the run feels better, you’re more likely to stick with it.

But It’s Not All Sunshine

Here’s where things get real. Orthotics might work wonders for some—but they’re not a perfect fit for everyone.

Let’s break it down:

Cost

Custom orthotics are pricey. In the U.S., they usually run $300–$600. Unless insurance has your back, it’s a big hit to the wallet.

Coach Michael at RunnersConnect says they can be up to $500 out-of-pocket.

Compare that to off-the-shelf insoles like Superfeet or PowerStep—those run around $50–$60.

And yep, some runners feel burned. One athlete I know spent big on customs and ended up tossing them for a cheap cork insole that felt way better.

Comfort Isn’t Guaranteed

Here’s the kicker—some runners hate the feel of orthotics. They can be stiff, archy, or just plain weird.

One guy in my running group said they made his shoes feel cramped and awkward. Another runner described sharp pain under his toes when he wore orthotics in a stability shoe—like his foot couldn’t bend right.

The problem? Overcorrection. Orthotics need to match your shoes and your feet. Often, they work best in neutral shoes with enough space.

Break-In Time & “Crutch” Concerns

Don’t slap orthotics into your shoes and run 10 miles right away. You’ve got to ease into them—some folks need weeks to adjust.

And here’s something worth thinking about: some coaches argue that relying on orthotics too much could weaken your feet.

Coach Jason Fitzgerald said it best: “An insert under the arch can act as a crutch—restricting movement and allowing the arch to weaken over time.” 

He’s not wrong. Orthotics help with alignment, but they don’t build strength in your feet.

So if you’re relying on inserts without doing footwork or strength drills? You’re just putting a Band-Aid on the issue.

So, When Are Orthotics Actually Worth It?

Here’s my honest take: orthotics should be the last resort, not your first move. That’s how I treat them in my coaching.

And I’m not alone—most podiatrists and physical therapists will try everything else first: better shoes, strength work, form tweaks. Only after that comes the “custom” card.

Most runners do just fine with a solid stability shoe. Orthotics? Only if you’ve already tried the usual stuff and still feel broken.

Most people don’t need custom or even off-the-shelf insoles unless there’s a real diagnosis on the table.

That’s key: custom doesn’t mean better—only necessary when it’s truly needed.

When Custom Orthotics Might Actually Make Sense

If you check one of these boxes, orthotics might be worth a shot:

  • Your arch is basically falling apart. I’m talking severe. If a stability shoe still isn’t enough, and one foot pronates more than the other—orthotics can provide that precise, side-specific fix.
  • You’re injured… again. Tried the right shoes and still battling the same plantar fasciitis or tibial tendonitis? A custom insert might shift your load just enough to finally give that sore spot a break.
  • Your feet are… unique. Crazy high arches? Mismatched foot lengths? Arthritic joints? This is where custom orthotics shine—they can be tailored to your exact foot shape, pressure points, and even conditions like arthritis.

And bonus: one pair can work across shoes. Use them in your running shoes, walking shoes, work shoes—whatever.

That means 24/7 support, which can be a game changer if you’re dealing with foot pain all day long.

“Orthotics” Doesn’t Always Mean Custom

Let’s clear something up.

When runners talk about orthotics, they’re not always talking about those $400 custom-molded ones.

There’s a middle ground: quality off-the-shelf insoles like Superfeet, Currex, or PowerStep. These aren’t made just for you, but they come in different arch heights and provide decent support.

And for some folks? That’s all they need.

I remember reading a runner’s post who paired PowerStep insoles with a light stability shoe—totally kept his ankle pain in check.

Another guy swore by Fulton cork insoles that molded to his feet over time. He actually preferred them over the expensive customs he tried before.

So yeah, orthotics come in tiers. You don’t have to go full-custom on day one.

Quick tip: Try a $50 over-the-counter insole in a neutral shoe. If it helps, maybe later you upgrade to custom. Test before you invest.

Custom Orthotics vs Stability Shoes: Pros & Cons Showdown

Let’s break it down like a coach would.

Stability shoes and orthotics both aim to fix the same issue—overpronation or flat feet—but they go about it differently.

Stability Shoes – The First Line of Defense

Pros:

  • Built-in Support: No fiddling. Just lace up and run.
  • Made for Movement: They flex naturally where your foot does. Good ones aren’t clunky bricks—they’re comfy and responsive.
  • Great for Mild to Moderate Overpronation: For many runners, that’s all you need. Stability shoes can knock out shin splints or knee pain by correcting how your foot lands.
  • Plenty of Choices: You’ve got options like the Asics Kayano, Brooks Adrenaline, Saucony Guide, New Balance 860, and Nike Structure. One will probably fit your vibe.
  • Cost-effective: You’re buying shoes anyway. A stability version doesn’t add extra cost like orthotics do.

Cons:

  • One-Size-Fits-Most: These shoes aren’t built for your exact foot. If one foot pronates more, or your arches are odd, it might not cut it.
  • Feel & Weight: Some people find them stiff or heavier than neutral shoes. If you like soft or super minimalist shoes, they might feel clunky.
  • Not for Extreme Cases: If your feet collapse like a pancake, even a stability shoe may not hold you up enough. That’s when we start talking orthotics.

Custom Orthotics – The Precision Fix

Pros:

  • Tailored to You: This is the big one. Built for your feet—left and right can even be different if needed.
  • Specific Pain Relief: They can target ball-of-foot pain, heel spurs, bunions—whatever’s bothering you.
  • Serious Support: If your arch totally collapses and your ankles roll, orthotics can prevent that when a shoe can’t.
  • All-Day Help: Use them in all your shoes, not just your runners. Great for people with issues that aren’t just limited to training.

Cons:

  • Expensive & Time-Consuming: You need to see a specialist, do fittings, wait weeks… and they cost more than a pair of shoes. Not always covered by insurance.
  • Can Be Too Much: If your orthotic is too rigid or paired with a super controlling shoe, it can overcorrect your stride. That might fix one issue and cause another—like forefoot pain or tight calves. One runner online said the combo gave him sharp forefoot pain.
  • Not a Cure-All: Orthotics don’t fix poor form or weak glutes. They’re a tool—not a magic solution. You still need to do the strength work, the drills, and run smart.

Do I Need Custom Orthotics If I Wear Stability Shoes?

Let’s cut straight to it: if you already run in solid stability shoes, do you really need custom orthotics too?

Most of the time—nope.

Here’s the deal. Tossing orthotics into a stability shoe can sometimes be like adding salt to an already salty dish. It doesn’t make things better—it makes it too much.

You get overcorrected.

That’s a fancy way of saying your foot’s natural movement gets jammed up because there’s too much support fighting against itself.

Why You Shouldn’t Stack Support on Support

Stability shoes are already designed to guide your gait. They assume how your foot moves and try to fix things—like overpronation—along the way.

Now imagine dropping an orthotic in there that also wants to correct your stride. It’s like two backseat drivers yelling conflicting directions.

Here’s what happens: the shoe’s medial post pushes up on your arch, the orthotic does the same, and boom—you’ve got a foot that’s locked up and can’t move naturally.

You might even feel like you’re running with a brick in your shoe.

What the Pros Say

Most podiatrists agree: if you get custom orthotics, don’t shove them in a motion-control or heavy stability shoe.

The folks at Doctors of Running are very clear—pair orthotics with neutral shoes that have enough room to work. Otherwise, you’re just asking for trouble.

I’ve heard the same advice again and again: if you’re in a stability shoe and it’s doing the job—no pain, no weirdness—you likely don’t need orthotics. Don’t fix what isn’t broken.

That said, there are exceptions. If you’ve got a legit issue—like a leg length discrepancy, bunion, or post-surgical change—an orthotic might be necessary even with a supportive shoe.

But that’s a medical call, not something to guess on.

Flip It: Got Orthotics? 

Here’s where things get flipped.

If you already have custom orthotics (and they’re helping), you probably don’t need a bulky stability shoe on top of that.

A lot of folks think, “Oh, I have foot issues—I’ll get both.” Nope. That double-dip often backfires.

Instead, go with a neutral shoe that plays nice with your insert. Think removable insole, wide enough toe box, enough volume for the orthotic to sit right.

Some favorites among orthotic-wearers:

  • Brooks Dyad
  • Saucony Echelon
  • Certain New Balance trainers
  • ASICS Cumulus
  • Nike Pegasus

A sports podiatrist I know often recommends “stable neutral” shoes.

Basically, these aren’t full-on stability shoes, but they’ve got a wide, flat base and a little structure—just not aggressive posting.

The orthotic does the heavy lifting. The shoe just supports the stage.

So… Which One Wins?

Let’s keep it simple:

Are stability shoes better than orthotics for overpronation?
In a lot of cases—yeah.

A well-designed stability shoe can take care of mild to moderate overpronation without needing a custom insert
(Runners Connect, Doctors of Running).

Orthotics are usually the second line of defense—used when shoes alone aren’t cutting it.

If your current shoe isn’t solving the problem (or you’ve got a very specific issue), then orthotics might help. But they’re not the default.

And if you do need orthotics, you can probably say goodbye to motion-control tanks like the Beast.

A lighter, neutral shoe with a flat base usually works better with orthotics doing the correcting from the inside.

I’ve even seen runners on Reddit say their podiatrist advised them to skip the stability shoe and just pair a good orthotic with a neutral base.

That’s becoming more common.

Final Word: Don’t Go Overboard

Here’s the real coaching moment: don’t just pile on more “support” thinking it’ll fix everything.

Support isn’t a contest. More isn’t always better.

Dr. Matt Klein said it best: “More is not better. The right amount is best”

Your feet are meant to move.

Even in a stability shoe—or with orthotics—you still want some natural pronation. Zero movement means overcorrection, and that leads to its own set of problems.

Takeaway

  • If your stability shoes feel great? Don’t add orthotics. Let the shoe do its thing.
  • If you’re in a stability shoe and still hurting? Get assessed. You might need an orthotic—or a totally different shoe.
  • If you already wear orthotics? Use them with a neutral shoe that gives them space to work.
  • If something feels off? Listen to your body. New pain = a red flag.

The sweet spot? Enough support to run pain-free—but not so much that your feet can’t do what they’re built to do.

Can Running Improve Your Immune System?

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Ever notice how some runners just glide through cold and flu season without catching so much as a sniffle?

As a running coach, I see it all the time. Personally, I used to catch colds every couple of months – but then I took up running.

Now, I rarely get sick, and when I feel something “coming on,” I find that an easy run often helps nip it in the bud.

So, does running really boost your immune system? Short answer: yep.

Regular running (done right) can strengthen your immune defenses and help you avoid getting sick.

Science backs it up: moderate exercise primes your body to fight off infections, and active people generally report fewer illnesses than their sedentary counterparts.

But there’s more to the story.

Let me explain how running impacts your immunity, both short-term and long-term, plus the role of T-cells, the J-curve of overtraining, aging, and some everyday habits that’ll keep you healthy as a runner.

Short-Term vs. Long-Term Immune Benefits of Running

Right after you hit the pavement, your immune system goes into action.

When you run, your heart works overtime, and so do your immune cells. Research shows that even just 60 minutes of moderate running can temporarily boost the circulation of immune cells like neutrophils, NK cells, and T-cells.

Think of it like sending an internal squad of bodyguards on patrol. They race through your bloodstream, hunting down potential threats – viruses, bacteria – and neutralizing them quicker than they would at rest. This “heightened immune surveillance” can last for hours after your run, giving your body a short-term immune “high alert.”

It’s not just cell counts that get a boost – running causes other immune-friendly effects, too. For example, exercise raises your body temperature (kind of like a mini fever), which may help stop pathogens in their tracks.

Plus, it sparks temporary inflammation that strengthens your immune system by triggering anti-inflammatory cytokines.

Even one workout can make a difference: a study found that people who exercised for 90 minutes right after a flu or COVID vaccine produced more antibodies over the next four weeks than those who didn’t.

Imagine that – putting your training to work!

Now, let’s talk long-term benefits. Consistent, moderate exercise is linked to fewer sick days and stronger overall immunity. Studies show that active people have fewer upper respiratory infections (like the common cold) compared to their sedentary peers.

In my own experience, I’ve seen firsthand how a regular running routine can build a solid defense against illnesses. One runner I coach shared, “Since I started running, I can count on one hand the number of times I’ve been sick… I’m fitter than ever and my body is better at fighting things off.”

Sounds familiar, right? And it lines up with the science: regular running helps improve immune function and reduces chronic inflammation.

Don’t get me wrong. Running doesn’t make you invincible, but it does seem to teach your immune system to react faster and bounce back stronger. It’s like a “stress inoculation” for your immunity. A little challenge makes the system more efficient for next time.

But to fully understand why running works wonders for your immune system, let’s talk about one of the real MVPs – T-cells.

Running and T-Cell Function 

T-cells are like your immune system’s special forces. They hunt down virus-infected cells, coordinate attacks, and keep a memory of past invaders.

So, how does running impact these immune defenders? Turns out, running and T-cells have a pretty tight relationship, and it’s one that can make your immune response sharper.

When you hit the road for a run – especially at an easy-to-moderate pace – your body releases stress hormones like adrenaline. These hormones mobilize T-cells into your bloodstream.

And I’m not making this up.

One study followed runners during a three-hour run and found that their white blood cell count – including T-cells – spiked right after exercise. These cells hit the ground running, doing some serious surveillance.

Yes, their numbers dipped a bit later (we’ll talk about the “open window” soon), but they returned to normal within a day. The takeaway? Every run gives your T-cells a short-term boost in circulation, which helps with immune surveillance.

But running’s impact doesn’t stop there. Consistent exercise actually helps slow down the aging process of your T-cells, which means your immune system stays primed.

Studies have found that physically active people tend to have a higher proportion of “naïve” T-cells (fresh recruits ready to take on new threats) and fewer “senescent” T-cells (older, worn-out cells) compared to inactive folks.

Regular exercise essentially clears out the old cells and makes room for the new ones. This is huge for adaptability – your body is better at responding to new viruses.

One impressive study of older cyclists found that their thymus (the organ responsible for producing T-cells) was cranking out as many new T-cells as in young adults. That’s like giving your immune system a fountain of youth, all thanks to years of staying active.

Exercise also boosts regulatory T-cells (T-regs), which act like peacekeepers by preventing chronic inflammation. A 2024 Harvard study showed that the inflammation sparked by muscle use during exercise actually mobilizes T-regs to the muscles, where they help calm things down and promote recovery.

Essentially, running triggers a balance in your immune system – it’s inflammatory enough to defend and adapt, but also deploys T-cells to keep the peace.

So, every run doesn’t just improve your immunity; it helps keep your body’s inflammation in check, reducing your risk for diseases like diabetes and heart disease.

You might’ve noticed this balancing act in your own life. For me, running has become a way to manage stress. Unlike chronic mental stress – which can suppress immunity – the physical stress from running actually boosts immune activity.

The J-Curve: When Training Can Backfire

Let’s bust a myth real quick: more running doesn’t always mean better health. There is such a thing as too much of a good thing—especially when it comes to your immune system.

Back in the ’80s, scientists coined what’s now known as the “J-shaped curve” to explain how your infection risk changes with different levels of exercise.

Picture a J: at the left tip, sedentary people have average risk. Drop down the curve to moderate exercise? Risk goes down—you’re less likely to catch a cold.

Slide up the other side (aka training too hard, too often, with not enough rest)? Boom—your risk actually climbs higher than the couch potato’s. Crazy, right? But also very real.

So, What Actually Happens When You Overtrain?

When you hammer your body—especially with long or intense workouts and zero focus on rest, sleep, or food—you create a temporary immune dip.

Stress hormones like cortisol shoot up, while your white blood cell count (those little virus-fighting soldiers) can drop for hours afterward. This is what scientists call the “open window”—a 3 to 72-hour stretch post-run where your immune defenses are down and viruses can sneak in.

One study showed marathon runners were up to 6 times more likely to catch a cold after race day.

Sound familiar? You crush a race or a big week, then bam—you’re sick by the weekend. That’s your immune system waving the white flag.

And no, this isn’t just about running 100 miles a week. It’s also about under-recovery. If you’re skimping on calories, sleeping poorly, or juggling a stressful life, you’re stacking the deck against yourself—even if your weekly mileage isn’t that high.

How to Stay in the Sweet Spot

Here’s the good news: you can totally run a lot without wrecking your immune health. It all comes down to training smart, recovering hard, and listening to your body.

Recreational runners usually don’t hit the danger zone unless they’re going hard for over 90 minutes repeatedly without rest. Some newer studies even challenge the old idea of long-term immune suppression. Elite athletes—those who are well-adapted—actually seem to get sick less often than you’d expect.

But for most of us mortals, the golden rule still stands: Build gradually. Recover consistently. And when in doubt, back off.

How do you know you’re overdoing it? Watch for the red flags:

  • Frequent colds
  • Lingering fatigue
  • Slower recovery
  • Dips in performance

I coach runners to use these as signals. One of my athletes swears by the 80/20 rule—run easy 80% of the time, push hard just 20%. It’s a game-changer. It keeps your body in the low-risk zone while still building serious endurance.

Here are my best tips for protecting your immunity:

  • Take your rest days guilt-free. Recovery isn’t lazy—it’s smart.
  • Refuel right after big efforts. A mix of carbs and protein helps blunt cortisol spikes.
  • Avoid packed spaces right after hard runs. Your immune defenses are lower—don’t challenge them in a germ-filled gym or subway.
  • Prioritize sleep. Especially during peak training or taper weeks.

One thing I always remind my runners: rest is part of training. It’s not optional. It’s the glue that holds your progress together.

I used to beat myself up for missing workouts when I felt off. Not anymore. If anything, those rest days are what kept me going strong long-term. It takes guts to say, “I’m pulling back today.” But it’s often the smartest move.

Running, Immunity, and Aging 

You know what I love most about running? It doesn’t just help you live longer—it helps you live better.

One of the best things you can do for your aging immune system is stay active.

I’ve got a 70-year-old buddy who sometimes joins our morning runs out here in Bali. Guy’s a machine. He barely misses a session and hasn’t been sick in years. Always says, “Running keeps me young.” I believe him. And research backs him up.

Our immune systems weaken as we age—a process called immunosenescence. But studies show that lifelong runners have immune profiles more like someone in their 20s. Their thymus glands, which crank out infection-fighting T-cells, don’t shrink as much. That’s huge.

And it’s not just about T-cells. Running also helps reduce chronic inflammation, which tends to rise with age (what some call “inflammaging”). Older adults who exercise regularly also get a better, longer-lasting response from vaccines.

Run for Life, Not Just a Finish Line

Even if you’re starting later in life, it’s not too late to turn things around. I’ve coached retirees who told me they used to get sick constantly—until they picked up jogging. Now, they feel tougher, sharper, and more in control of their health.

My advice? Don’t chase intensity. Chase consistency. A 60-year-old who runs 4 times a week at an easy pace will likely have a stronger immune system than someone doing zero all year and then jumping into a bootcamp.

Yes, aging slows recovery. Yes, healing takes longer. But that’s all the more reason to keep running—and to keep doing it smart.