The 25 Best Core Exercises For Runners

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If you’re after some solid core exercises to boost your running, I’ve got over 25 go-to moves that’ll do just that!

But before I do that, let me clear something up.

It goes without saying—the best way to get better at running is to, well, run more.

The rule of training specificity still applies—you practice what you want to improve.

There’s no way around that.

But that doesn’t mean other types of workouts aren’t valuable for your training.

The right kind of cross-training makes a huge difference, keeping you fit and injury-free.

The funny thing? Most runners know this but tend to skip it anyway—and that’s where problems can start.

For me, adding in core work has been a game-changer. It’s made all the difference in keeping me balanced and strong.

The core muscles are crucial, even if they often get overlooked in running programs.

So today, I’m sharing my top core exercises for runners—these are moves that’ve actually made a difference in my run

What Exactly Is The Core?

So, what exactly do we mean by ‘core’? Let’s break it down.

Your core isn’t just about abs or a six-pack—it’s actually a whole network of muscles that work together to keep you stable and powerful.

The core includes the whole series of muscles connecting the pelvis, spine, and trunk and the rest of the body. Stretching from the diaphragm and pelvis to the hips and back, these interconnected core muscles provide stability, strength, and power to your upper and lower body.

More specifically, the core involves five main areas:

  • Transverse abdominis—internal core muscles that wrap around your spine and sides.
  • Erector spinae—your lower back muscles.
  • Obliques—both the external and internal muscles on the sides of your abdomen.
  • Rectus abdominis—what most people assume when they hear “abs.”
  • Other muscles include the glutes, scapula, flexors, and pelvic floor.

The Benefits of Core Exercises for Runners

So, why should runners care about core strength?

It’s simple: a strong core can make you a faster, more efficient runner and reduce your risk of injury.

Here are some key benefits:

  1. Improved Running Posture: A strong core keeps you from slouching and helps you hold your posture so you’re not hunched over or risking back pain.
  2. Increased Power: Your core is what transfers power from your upper to lower body, adding some serious oomph to every step. A stronger core means more power behind each stride.
  3. Better Balance and Stability: I’ve found that when I neglect proper core work, I get sloppy with my form. You might start under-striding or over-striding without realizing it. A strong core helps you stay balanced, especially when your legs start to tire on long runs or intervals.
  4. Reduced Injury Risk: Strengthening your core can prevent common running injuries, such as lower back pain, IT band syndrome, and even knee pain, by promoting proper form and reducing joint stress.
  5. Keeps You Going Strong: In the last few miles of a race or a long run, it’s easy to lose form. When your core’s solid, it helps you keep your form and push through even when your legs are begging you to stop.
  6. Faster Recovery: A strong core even speeds up recovery after tough runs by improving circulation and keeping things balanced.

The 25 Best Core Exercises for Runners

Ready to get to work? I’ve put together 25 of my favorite core exercises that’ll target every part of your midsection.

These exercises range from beginner-friendly moves to more advanced variations, ensuring you can adapt them as you progress. You can perform these exercises anywhere—no gym is required!

Planks

I love planks.

This tough isometric exercise hits every angle of the core.

It also works on spinal stability, vital for efficient and pain-free running.

Proper Form

Lie on your stomach and prop yourself onto your toes and elbows with your feet slightly apart.

Your toes should be about hip distance apart, with your elbows resting on the ground in a straight line under your shoulders.

Now lift and straighten your body to form a straight line from your head to your heel. Keep your core muscles engaged throughout the exercise.

Gaze at the floor while keeping your head relaxed and stress-free.

Hold the plank position for 45 seconds.

For more of a challenge:

Hold the position for a full minute or more as you get stronger.

Additional Reading  – Does running give you abs?

Side Planks

This plank variation strengthens the obliques while building endurance throughout the core.

Just make sure you engage your obliques the entire time.

No cheating allowed!

Proper Form

Lie on your side, supporting your upper body on your lower forearm while holding your top arm at your side or up in the air.

Your feet should stack on top of each other.

While lifting your body, keep a straight diagonal line from your head to your feet.

Hold the position for 30 seconds to one full minute, then switch sides.

Balance Plank

An advanced plank variation that builds strength and endurance throughout the body.

Proper Form

Assume a plank position.

While keeping a straight line from your head to toe, hold the position, making sure your lower back, glutes, and abs are all engaged.

While holding the position, extend your left arm in front of you, return to position and then extend your right arm.

Then return to position and lift your right Leg off of the ground behind you, return to position and repeat with the left Leg.

Hold each new position for 3 to 5 seconds, and repeat the cycle for 45 seconds.

For even more of a challenge: Hold each position longer, or do crunches in a plank position by bringing your left elbow down to meet your right knee while lifting the knee, then switch sides.

Russian Twists

Russian twists are some of the best exercises for firing up side muscles.

Proper Form

Have a 5- to 15-pound medicine ball or weight next to you.

Sit on the floor with your knees bent and your heels about a foot from your butt

Keeping your back straight, lean back slightly without rounding your spine to a 45-degree angle, and raise your feet off the floor.

Pick up the weight and hold it at chest level, then twist to the right, reaching with the ball as far behind you as possible.

Pause, then rotate to the other side.

Keep alternating sides.

For more of a challenge: Use a heavier medicine ball or dumbbell, or do more reps.

Superman

The Superman exercise targets your lower back muscles, vital for maintaining stability in the hip region.

Proper Form

Lie on your stomach with your arms and legs extended and raise your head off the floor slightly to look like Superman in flight.

While holding this pose, raise your left arm with your right leg roughly 3 to 5 inches off the floor, holding for a 5-second count.

Slowly lower your arm and Leg, and switch sides. Repeat for 45 seconds.

For more of a challenge: Hold the Superman pose longer and do more reps.

Single-Leg Glute Bridge

This excellent core exercise mainly targets the glutes, but other core muscles work hard as well.

Proper Form

Lie on your back with your legs bent at almost 90-degree angle and your feet flat on the floor.

While engaging your core, lift your hips off the ground, so there’s a straight line from your knees to your shoulder.

Extend your right Leg with your toes pointing toward the ceiling.

Hold for a moment, then lower your Leg to the floor and repeat on the other side.

Continue for 45 seconds.

Make sure to use good form throughout the exercise.

No sagging or dipping of the butt is allowed.

For more of a challenge: Flex your legs and reach them as high as you can while solely relying on your glutes to support you the entire time.

Windshield Wipers

Also known as metronomes, this is a powerful core exercise for your obliques.

It’s also key for building rotational core strength, another vital component of good performance.

Proper Form

Begin by lying on your back with your knees bent and raised over your hips and your ankles parallel to the floor.

While engaging your core muscles and keeping your hips in contact with the floor, rotate your legs to the right, hold for a moment, then bring them back up and repeat the movement on the other side.

Aim for at least eight reps on each side.

Avoid swinging too fast and using the momentum of the movement.

For more of a challenge: Flex your toes and keep your Leg straight while doing the exercise, or hold the pose longer on each side.

Scorpion Planks:

This tough move will not only give your core a tough workout but also build strength and mobility in your upper body.

Scorpion planks also help you stretch out your hip flexors and obliques, which are often neglected.

Proper Form

Assume a push-up position with your hands on the floor and the balls of your feet resting on a low chair or a bench.

Keep your back and legs aligned in a straight form.

Lift your left Leg off the bench and cross your knee under your body toward your right shoulder as far as you can, then return it to the bench and do the same with your right knee and left shoulder.

Repeat for 45 seconds

For more of a challenge, add a push-up to the top of every scorpion move you make.

The Boat

A fantastic exercise to strengthen your erector spinae, rectus abdominis, and the hip flexors.

Proper form

Begin by sitting up straight on the floor with your knees bet, feet flat on the floor, and back straight.

Next, hold your arms out in front of you as you slowly lift your feet off the floor while keeping them together until they form a 45-degree angle to your torso.

Active your entire core, balance on your tailbone, and keep your back flat the whole time.

Extend your legs so they’re straight and your body forms a V shape.

Hold the pose for a count of 10, slowly lower your legs, then repeat.

Reach your arms straight in front of you while keeping them parallel to the ground.

For more support, feel free to place your hands on the ground or underneath your hips.

Dead Bug

The dead bug (which looks exactly like it sounds) is an awesome exercise for connecting your mind to your core.

It’s an all-encompassing core move that works your deep inner core, mainly the diaphragm, transverse abdominis, multifidus, and pelvic floor; what’s not to like.

Proper form

Begin by laying on your back with your arms extended toward the ceiling, directly over your shoulders, and legs in a tabletop position (both knees bent 90 degrees and stacked over your hips).

Lower your left arm and right Leg at the same time until they’re hovering just above the ground, then slowly return to starting position.

Keep both knees hovering a few inches from the floor.

Engage your core and squeeze your body throughout the exercise, lower back pressed into the floor.

Slowly extend your left leg straight while dropping your right arm overhead at the same time.

Kneeling Extension

Another great move that keeps your core muscles strong, as well as helps prevent lower back pain.

Proper Form

Begin by kneeling on all fours, with your hands beneath your shoulders and knees directly under your hips.

Activate your core muscles and slowly raise your left arm and extend it straight forward.

Slowly lift your right Leg and extend it straight back, and point your toes down.

Hold the pose for a count of ten and slowly lower to starting position, and switch sides.

Repeat five times on each side.

Bicycle Crunches

Regular crunches are too boring.

Spice them up with bicycle crunches.

It’s beginner-friendly, and can be done anywhere, but it’s also challenging.

This is one of the best core exercises you can do—and one of my favorites—targeting not only the usual abs but also the obliques and deep abs.

Proper Form

Lie flat on the ground, with your lower back pressed flat into the ground, knees bent, and head and shoulders raised slightly above it.

Next, place your hands lightly behind your head, then bring your knees toward your chest and raise your shoulder blade off the floor, but be sure not to pull on the back of your neck.

Bring one knee up towards your armpit while straightening the other Leg, keeping both elevated higher than your hips.

Rotate your torso as much as possible so you can touch your elbow to the opposite knee as it comes up.

As you perform the movement, twist through your core as the opposite arm comes towards the elevated knee.

Focus on moving through your core as you turn your torso.

Don’t feel like you have to touch the elbow to knee, but it’s a worthy goal to have.

Additional resource – Guide to running lingo

Scissors kick

Begin by laying on your back, knees bent, feet on the floor, and hands underneath the lower back for support.

Next, lift your left leg one inch off the ground while extending the right Leg to the ceiling, then kick the legs, toes pointed. Keep alternating back and forth so that it looks like a scissor motion.

Engage your abs throughout the exercise.

Aim for eight reps on each side to complete one set.

Glute kickback

Start by kneeling on the floor, on all fours, hips lined over the knee, hands directly under the shoulders, and back parallel to the floor.

Next, lift your right leg until your hamstrings are in line with your back, pause, and then slowly lower your Leg back to starting position, then switch sides to complete one rep.

Continue alternating between legs.

The Bridge

Lay flat on the ground with hands on the side and knees bent. Next, raise your hips off the ground by pushing with the heels.

Next, squeeze your glutes for a moment as hard as possible to keep the hips up.

Then take three to five seconds to slowly lower back to the ground to complete one rep.

Mountain climbers

Assume a push-up position, so your hands are directly under your chest at shoulder-width apart with straight arms.

Next, while holding the upper body steady, raise your right foot off the ground, bring the knee as close to the chest as possible, then repeat with the left Leg.

Continue alternating right knee, then left knee to the chest, as fast as possible while keeping good form.

Aim for 16 to 20 reps to complete one set.

Swiss-ball Roll-out

Begin by kneeling on a mat or the floor, elbows bent under the shoulders and resting tightly on a stability ball and core engaged.

To perform the Swiss ball roll-outs, roll the ball forward on the elbows as far as possible, then slowly roll back to starting position while keeping the back straight the entire time.

That’s one repetition.

Do three sets of 15 reps each.

Cross-climber with Feet on a Swiss Ball

Assume a standard push-up position, arms straight, shins resting firmly on a Swiss ball.

Be sure that your body is forming a straight line from the head to the ankles.

Next, while bracing the core and keeping the back straight, raise the right Leg off the ball and bring the right toward the left elbow, hold it for a moment, then move the right Leg to start position, and repeat on the other side, left knee to right elbow this time.

That’s one rep.

Do 12 reps to complete one set.

Aim for three sets.

Medicine Ball V-up

Hold a med ball, and lie on your back with legs straight and arms directly above the head.

That’s the starting position.

Next, while keeping the elbows straight the entire time, lift your torso and legs as you bring the ball toward your feet, pause for a count of three, then slowly lower back to starting position.

That’s one rep.

Do three sets of 12 to 15 reps each.

Spider-man Plank Crunch

Begin in a classic plank position with your forearms on the mat and body straight from head to ankles.

Next, raise your right Leg, and bring your right knee in towards the right elbow, hold it for a moment, then move your Leg back to plank position and switch sides.

Make sure to engage your core and keep your body steady and straight throughout the movement.

Keep alternating sides for a total of 16 reps to complete one set.

Aim for three sets.

Double Mountain Climber

Get into a push-up position with hands a bit wider than the shoulders.

Next, jump both of your feet up towards the hands, with the knees coming just outside of the elbows, pause for a second, then push back to starting position in one continuous and explosive motion.

Do at least 25 reps on each side to complete one set.

Aim for three sets.

Jump Squats

Assume an athletic position and stand as tall as you can with the feet spread shoulder-width apart.

Next, while keeping your back straight and head up, squat down until the knees are bent at roughly 90 degrees; then, as soon as you reach the bottom part of the squat, jump up explosive in the air by mainly pressing with the balls of your feet, using the thighs like springs.

Move into the next rep as soon as you land on the floor.

Do 12 to 16 reps to complete one set.

Aim for three sets.

Plank with Alternating arm and Leg Raise

Assume a standard push-up position with both arms straight, fingers pointed forward, and core activated.

Next, raise your right arm and left Leg, then extend and straighten them both until they are parallel to the floor, hold it for a count of three, then repeat to starting positing and switches sides.

Do eight reps on each side to complete one set.

Shoot for three sets.

Join the Conversation: Share Your Core Tips!

A strong core can make all the difference in your running, and every runner has their favorite exercises for building that strength. I’d love to hear from you!

Whether it’s planks, Russian twists, bird dogs, or something unique, jump into the comments below and let us know which core exercises have made a difference for you.

Your go-to moves, tips, and insights could inspire other runners to take their training to the next level!

Why is My Running Not Improving

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Ever feel like you’re putting in the miles but not seeing the improvement you expect?

I’ve felt stuck too, running hard yet going nowhere fast.

There was a time when I ran five days a week and still didn’t get any faster or last any longer

Plateaus happen to all of us, even the most dedicated runners.

But don’t lose hope—there are strategies to break those plateaus!

Let’s look at the common reasons your running might be stalling—and how you can overcome them.

Overtraining: Are You Pushing Too Hard?

One mistake I see all the time (and I’ve made it myself!) is overtraining.

It’s easy to think that just more running will make you faster, but pushing too hard can backfire. I remember when I started getting serious about my mileage—I was convinced that running every day would get me to my goals faster.

But I ended up burnt out, sluggish, and even slower than before Turns out, more isn’t always better.

But don’t just take my word for it.

Research from the Journal of Sports Medicine shows that adequate sleep and scheduled rest days are linked to reduced injury rates and improved performance in endurance athletes.

The Fix:

Finding the right balance is key. Alternate between hard and easy days, and take at least one full rest day per week. Back when I was overtraining, adding in rest days was a game-changer.

Try this: Do your interval training or tempo runs on Monday, Wednesday, and Saturday, and keep Tuesday, Thursday, and Friday as easy days. Sunday? That’s your day to relax and recover.

Keep an eye out for overtraining signs such as poor sleep, fatigue, or a higher heart rate.—and back off if needed.

Not Eating Enough: Is Your Fuel Running Low?

I found this out through some tough lessons. At one point, I thought that cutting calories would help me lean out and get faster at the same time.

Spoiler: It didn’t.

Skimping on fuel left me feeling tired, sluggish, and unmotivated.

Your body needs fuel to perform, plain and simple.

Not eating enough can sabotage both your workouts and your progress

The Fix:

Make sure you’re fueling adequately to match your training.

You’ll likely need between 2,400 and 3,000 calories daily as a runner.

Focus on eating whole foods: plenty of carbs from fruits, veggies, and grains to keep your energy up, protein to help your muscles recover, and healthy fats.

Hydration is key, too. I aim for about 60 to 90 ounces of water daily, depending on how hard or long I run. It’s a simple thing, but staying hydrated can make a difference.

The Weather: Running in Extremes

If you’ve ever run in 90-degree heat with humidity so thick you feel like you’re wading through water, you know what I’m talking about.

I’ve had more than a few runs where I thought, “Why am I so slow today?”—only to realize I was pushing myself through brutal conditions.

Running in extremes—scorching heat or freezing cold—can seriously affect your performance.

The Fix:

Ignore your pace and focus on the effort when the weather turns nasty

Leave the GPS at home and listen to your body on hot or cold days.

Harsh conditions can make your runs much more challenging, so don’t beat yourself up if your pace isn’t what it normally is. The effort you’re putting in will make you stronger over time.

I like to think of those tough-weather runs as character builders—they might be brutal in the moment, but they’re setting me up for better days ahead.

running not improving

Doing the Same Runs: Mix It Up

I used to fall into the habit of doing the same 5-mile route at the same pace every day.

And you know what?

I hit a plateau fast.

Your body adapts fast, so you need to vary your training—speedwork, hills, long, slow miles—you’ll stagnate.

Don’t take my word for it.

According to a study published in Medicine & Science in Sports & Exercise, high-intensity interval training (HIIT) can improve aerobic capacity and promote performance gains in runners.

The Fix:

Add variety to your week!

If you’re used to steady-state runs, toss in some interval or fartlek sessions.

Not every run must be hard, but give it your all when it’s time to push.

I remember my first fartlek session—I thought I was going to hate it, but it ended up being a fun way to break out of my rut.

Laziness: Are You Being Consistent?

I’ve had weeks where life got busy, and I missed more runs than I could admit.

Skipping a run now and then might seem harmless, but those missed sessions can add up and slow your progress.

The truth is, consistent effort is crucial for improvement.. The American College of Sports Medicine advises a gradual increase in training intensity to prevent overtraining and improve athletic endurance.

The Fix:

Set a realistic training schedule. Maybe you can’t run six days a week, and that’s okay.

Commit to a number of days that fit your lifestyle and stick to it.

I’ve found that having a goal—chasing a new personal best or running for a cause—keeps me motivated.

When I don’t feel like running, I remind myself why I’m doing it in the first place.

Age: Embrace the Change

I hate to admit it, but age has slowed me down, too. VO2 max (your body’s ability to use oxygen) starts to drop after age 40, affecting performance.

By hitting 50, you may have lost up to 20% of your aerobic power.

It’s a tough pill, but I’ve learned that accepting this change doesn’t mean I can’t improve.

The Fix:

You can’t stop the clock, but you can keep training smart.

Continue running, but don’t forget to incorporate strength and balance work to maintain muscle mass and agility. I added in regular strength sessions and noticed a big difference—not just in my running but how I felt daily.

I may not be as fast as I was at 25, but I’m running stronger and smarter now.

Not Enough Sleep: Are You Resting Enough?

Sleep has always been my Achilles’ heel.

I prioritized everything else—work, family, training—over sleep for a long time.

But once I started taking rest seriously, my performance skyrocketed.

Sleep is when your body recovers and gets stronger. Skimp on it; you’re missing out on some of your best potential gains.

The Fix:

Aim for 7-9 hours of quality sleep per night.

Develop a relaxing bedtime routine, avoid heavy meals or caffeine late in the day, and keep a consistent sleep schedule.

I’ve found that once I started treating sleep like part of my training, everything improved—from my energy levels to my race times.

Tired young female runner, asian girl taking break during workout, stop jogging, panting while breathing, running in park.

Further Reading

For those who want to dive deeper into the science and strategies for breaking through running plateaus, here are some additional resources:

  • Runner’s World: “How to Break Through a Running Plateau” – Link
  • Medicine & Science in Sports & Exercise: “Effects of High-Intensity Training on Performance Adaptation” – Link
  • Journal of Sports Medicine: “Rest and Recovery in Endurance Training” – Link
  • American Council on Exercise: “Strength Training for Runners” – Link

Join the Conversation: Share Your Running Journey!

Hitting a running plateau can be frustrating, but remember, you’re not alone! Every runner goes through ups and downs, and sometimes all it takes is a fresh perspective to get back on track. Let’s learn from each other and keep moving forward.

Leave a comment below with your thoughts and experiences! Your insight could be exactly what another runner needs to hear. And if you found this article helpful, consider sharing it with friends or on social media. Let’s keep building a supportive running community together!

Why Are People Moving Towards Red JongKong Kratom To Enhance Their Fitness Journey?

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Kratom has rapidly become one of the most prevalent compounds for people looking to enhance their physical fitness. This is primarily because it has numerous associated benefits, including increased energy levels and improved focus and concentration.

Among these is Red Jongkong Kratom which stands out thanks to its unique properties that provide additional benefits suited explicitly for athletes or those on a fit lifestyle journey. If you want red jongkong kratom, you may consider buying red jongkong kratom at Bulk Kratom Now to enhance your lifestyle. This blog post explores why more people are turning towards Red Jongkong Kratom to improve their fitness results.

Here Are Seven Reasons Why People Are Moving Towards Red JongKong Kratom To Enhance Their Fitness Journey:

1. Relaxation –

Red JongKong Kratom has become increasingly popular among fitness enthusiasts to enhance their journey towards a healthier lifestyle. But before consuming it, knowing some facts about kratom is essential. While it is not a recommended compound for various uses, many people have claimed that it helps them to relax and unwind after a long workout.

This red strain is derived from the Mitragyna speciosa tree native to Southeast Asia. It is believed to effectively promote relaxation, gaining recognition in the fitness community. While further research is needed to understand it’s effects on the body, many people have found it an effective compound for enhancing their fitness.

2. Enhanced Focus –

Red Jongkong Kratom has recently become popular among those looking to enhance their fitness journey. The key reason why people gravitate towards this particular strain is due to the improved focus it provides. Whether pushing through a challenging workout or staying on track with a healthy meal plan, a guide is essential for achieving fitness goals.

Red Jongkong Kratom, derived from the leaves of the Mitragyna speciosa tree, is known for its ability to increase energy and enhance clarity. With these benefits, it’s not hard to see why athletes, fitness enthusiasts, and wellness-conscious individuals are incorporating it into their routines for that extra boost of focus.

3. Increased Motivation –

Red Jongkong Kratom has become a favorite compound for fitness enthusiasts seeking an extra boost in their fitness journey. This strain has the potential to enhance energy levels, boost focus, and increase motivation during a workout. With many people still adapting to working out at home, motivation can quickly dwindle, making it challenging to stick to fitness goals.

It has become a favored solution to this problem. Although it is vital to note that the FDA does not regulate kratom and has not officially been approved for medical use, many people have reported its positive effects. However, as with any compound, it is essential to thoroughly research and consult a  professional before trying it.

4. Improved Creativity:

It has gained immense popularity for its ability to enhance creativity, leading to many fitness enthusiasts opting for it on their fitness journey. The benefits of the Red Jongkong Kratom are restricted to its relaxing properties and promise to enhance creative thinking.

It is believed that creativity plays a significant role in achieving fitness goals, leading to individuals becoming increasingly interested in it. The plant is native to Southeast Asia and is created by drying and grinding its leaves.

Its ability to stimulate creativity by increasing focus and concentration has contributed to many fitness enthusiasts incorporating it into their routines. It is no wonder that more and more people are moving towards the Red Jongkong Kratom to enhance their fitness journey.

5. Productivity:

As the fitness industry rapidly evolves, individuals constantly search for ways to enhance their performance and maintain their energy levels. For many, Red Jongkong Kratom has become popular due to its potential to increase productivity.

Despite the limited scientific evidence, herbal compound users have reported increased focus and motivation. Regardless of the reason, the trend towards incorporating it into fitness routines is on the rise, and it is interesting to see how its popularity will continue to evolve within this community.

6. Overall wellness –

As more and more people focus on their overall wellness, they seek new and unique ways to enhance their fitness journey. One method that has gained popularity in recent years is the consumption of red Jongkong kratom. While the plant’s properties have not been scientifically proven to aid in fitness, many users have reported increased focus and energy, which they believe has helped them with workouts.

Additionally, some have found that it has helped them manage various problems, which can be a crucial obstacle to achieving fitness goals. While it’s important to note that further research is needed to understand the effects of this plant fully, it is clear that some people are finding it to be a beneficial addition to their wellness routine.

7. Suppresses cravings –

Red Jongkong Kratom is becoming popular among fitness enthusiasts to alleviate their cravings and enhance their workout experience. Known for suppressing cravings, it has garnered attention for its potential contribution to several other benefits of kratom.

It is a strain indigenous to Indonesia and is created from drying the leaves of the Mitragyna speciosa tree. While there have been claims about its potential benefits, there is limited scientific evidence to support them.

However, many people are still drawn to this form of alternative medicine and are using it to complement their fitness journey. It is just one of the many strains available, and interested individuals should always consult their healthcare provider before adding any compound to their routine.

Conclusion

Kratom is becoming increasingly popular as a fitness herb, and Red Jongkong kratom offers many benefits. It helps increase alertness and focus, aiding with workouts without tiring or overwhelming you. People who choose this strain also benefit from its effects, making exercising more enjoyable. Its unique alkaloids provide calming effects so users can wake up refreshed and ready to perform at their best. It’s no wonder why Red Jongkong kratom is becoming popular to enhance their fitness journey. Taking it regularly ensures consistent results that will help you get the most out of your routine.

How to Start Running On a Treadmill – 6 Treadmill Workouts for Beginners

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Looking for the best guidelines on how to start running on a treadmill?

Then you have come to the right place.

Here’s the truth. the treadmill is thee best way to get into the world of running without risking injury or burnouts. How come? Keep on reading.

In today’s post, I’m sharing with you the essential treadmill workout guidelines you need to get started with indoor running.

By the end of this beginner guide to treadmill running, you’ll learn:

  • How to use the treadmill
  • The benefits of treadmill running
  • The exact treadmill running gear you need
  • How to take your first steps on the machine
  • How to stay motivated when treadmill running
  • The Treadmill running apps you need
  • The exact treadmill workout for beginners
  • Advanced treadmill workouts to try
  • And so much more.

Sounds great?

Let’s press the start button and get started!

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

How to Start Running On a Treadmill –  The Benefits

Here’s what you stand to gain from hitting the belt more often.

Less Impact

Running on hard surfaces, like asphalt and concrete, increases the risks of overuse injury.

However, the treadmill belt offers extra cushioning that helps absorb much of this stress.

Forget About the Outdoor Conditions

Outdoor running exposes you to the elements, be it the weather, unsafe streets, uneven surfaces, etc.

All of these can stand in the way of your running success.

Luckily,  you don’t have to worry about any of this when treadmill running.

Simulate the Race

Preparing for a race?

A treadmill can help you nail your perfect pace.

For example, if you are planning for a hilly 10K race, you can simulate that racing experience by incline training or even intervals on the treadmill.

Additional Source – Check this treadmill pace chart

Safer Than Running Outside

You can always run into troubles when doing outdoor running workouts: cracks, ruts, cyclists, cars, people, thieves, stray dogs, the wrong side of town, you name it.

Again, a treadmill can help you sidestep all of these risks.

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Dealing with insecurities?

Worry no more.

Hopping on the treadmill gives you more privacy as you don’t have to fret about anyone judging your performance.

You can run at your own pace and call it to quit anytime you want.

Measurable Data

On a treadmill, you have a say on your training conditions, helping you run with more accuracy, whether it’s speed, incline, calories burned, heart rate, step count, and so on.

Beginner Treadmill Workout
FAQ

Before we get into how you actually can get started with treadmill running, let’s address some of the most common questions beginner runners have about the treadmill.

How Fast Should I train on the Treadmill As A Beginner?

The answer depends on your current fitness level.

If you’re a sedentary, overweight, 50 years+ beginner, you’re not going to be faster then you once were.

But if you’re already in a good shape, exercise often, and are young, you should be able to crank up the pace  (check out the beginner treadmill routines below for more details).

If you can get to 5 mph or higher as a beginner, that would be terrific.

This will provide you more room for growth while upping your heart rate and pushing your body out of your comfort zone.

Just keep in mind that five miles per hour is the equivalent of a 12-minute mile.

Not bad at all for someone who’s just starting out.

Here’s a cheat sheet so you can have more ideas about your per-mile pace.

  • 5.0 mph = 12:00 minutes per mile
  • 5.5 mph = 10:55 minutes per mile
  • 6.0 mph = 10:00 minutes per mile
  • 6.5 mph = 9:14 minutes per mile
  • 7.0 mph = 8:34 minutes per mile
  • 7.5 mph = 8:00 minutes per mile
  • 8.0 mph = 7:30 minutes per mile

How long Should a Beginner Train on a Treadmill?

Again, the answer depends on you.

Every beginner is different and has a different starting point.

Just do as much as you can in the beginning while staying within your fitness level and paying attention to your body’s needs and signals the entire time.

For a complete beginner, you can start off treadmill training at a slow pace for no more than 15 to 20 minutes three times a week.

Then slowly increase the duration to 30 to 40 minutes over the course of a few week.

Here’s how many miles to run per week as well as  how often should you run per week.

Treadmill Vs. Outdoor Running – Is treadmill running easier than running outdoors?

The answer is not all black or white.

But overall, running on the treadmill is less challenging than running outdoors for many reasons.

When treadmill running, the ground is moving underneath you, making it easier to run faster.

That’s one reason many runners find that their treadmill pace and speed don’t correlate to their outdoor running pace.

What’s more?

When you’re running outdoor, you’re also dealing with the elements and weather conditions, especially wind and heat.

This can make outdoor running more taxing as you have to deal with a lot of resistance.

But on the treadmill, you’re in a controlled environment that’s intentionally designed to make you as comfortable as possible.

It’s also recovery friendly.

For those who just had injury or accident, they don’t need to worry about the ground.

It’s perfectly stable and sturdy.

A beginner runner? Try this couch to 5K plan.

women running on treadmill for first time
Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.

How long should you run on a treadmill to lose weight?

If you’re looking to lose weight, especially if you’re really out of shape and/or embarrassed to run in public, the treadmill is exactly what you need.

How long should you train on it depends on you, but I’d recommend that you shoot for at least three 30 to 45 minutes sessions per week 

Wht’s more?

Keep in mind that exercise is only half the battle when it comes to losing weight—the other half being diet.

So, if you train often, and eat clean, you can pretty much guarantee that you’ll be able to lose weight and keep it off for good.

How To Start Running on A Treadmill
For Beginners?

To make the most out of your treadmill workouts, try to incorporate these two valuable training tips.

Know Your Treadmill

Taking your first few steps on the treadmill can be quite unnerving.

But it’s no rocket science.

In case you have never used a treadmill before and don’t even know how to turn one on, here are the basics:

First, the “Start Workout” or “Quick Workout” button.

Hold the handrails, step onto the belt, simply press this button, and in 3…2…1, the belt will start to move.

The belt will start at a slow walking speed, and it’s up to you to play with speed.

Keep in mind that you may feel wobbly or dizzy when you use a treadmill for the first time—as if you were going to slide back or lean forward.

Don’t panic.

You’re practicing a new motor skill, and it will take a few sessions to feel at ease.

Next, familiarize yourself with the speed controls, the incline/decline options, the “Stop” and the emergency stop mechanism, as well as the programming controls.

Of course, not all treadmills are made equal.

Some are simple and often come with minimal options (think hotel treadmill) while other more fancy treadmill offers a more complicated user interface.

But the basics are still the same: Start/Speed/Stop.

The Right Treadmill Workout Gear

Getting the right treadmill training gear is the first step.

Start by training in proper running shoes.

Of course, you won’t need specific shoes just for the treadmill

(although I’d recommend you do that, so you can still use the same running shoes for indoor and outdoor running— just make sure they are clean ).

As a rule, your running shoes have to fit well, which is why I always advise buying shoes from a specialty running store (here’s is how to make your shoes last longer).

Just like you’d choose proper clothing for outdoor runs, your treadmill runs deserve the same attention.

You also need comfortable wicking underwear. Don’t go for fancy cotton clothes. They won’t cut. They can cause more harm than good—and you don’t want that. I can assure you.

Female runners should also choose a sports bra that hold their chest securely in place.

Shirt

Choose a lightweight tank for treadmill running. Make sure it’s made from high performance, moisture wicking fabrics to help wick moisture away from your body, keeping you dry and comfortable in the process. Avoid wearing cotton clothing. More than likely, indoor running will make you sweat a lot. And all that sweat will stick to your clothes, causing all sorts of troubles, when wearing cotton fabrics.

To avoid at all times.

Here’s the full guide to proper running gear.

Keep hydrated

Remember to keep your body well hydrated when running on the treadmill. You’ll be shedding a lot of fluids through sweat.

When running on the treadmill for more than 30 minutes, it’s key to drink water to stay hydrated.

As a general rule, drink about four to six ounces of water every 15 to 20 minutes.

For indoor running, I’d recommend Hydro Flask’s stainless-steel bottles. Check this reasonably priced water bottle at amazon’s.

I’d recommend the Hydro Cell Stainless Steel Water bottle.

Cooling Fan

Last but not least, if you find yourself sweating more than usual when indoor running (or don’t have proper air conditioning), consider setting up a cooling fan. Sure, some treadmills have a build-in fan, but they tend to be less than powerful and effective.

Plus they only blow air at your face, ignoring the rest of your body. That ain’t good at all.

In addition, expect to sweat a lot—even if it’s cold outside—so get yourself a towel to wipe your arms, hands, and face as needed. You should also check out this guide on belt replacement.

Warm-Up For Your Treadmill Workout

Just like outdoor running, the key effective treadmill training is a proper warm-up.

Skipping it will only increase the risks of premature fatigue and injury.

A good warm-up helps you get your blood pumping and heart rate ticking and be for the hard effort ahead.

Invest in at least 5 to 10 minutes warm-up period, then aim to slowly increase your speed as you go, but never speed up to the point that your form begins to suffer.

Pay attention to your body before you speed up.

Partner Up

Just as it’s more enjoyable to pound the pavement in the company of others, the same is true for treadmill running.

In fact, pairing up with a workout partner can turn long treadmill runs into a social hour—or two.

In case you couldn’t find a willing partner, then, at the very least, call a friend or enlist a family member to keep you company.

Additional resource – How to combine keto and running

Visualize a Route

Another trick to help you avoid the dreadmill is to visualize an outdoor route you like running on.

Imagine your favorite outdoor route and pretend that you are on it, running by certain landmarks, and play with the incline to simulate elevation change.

Your brain already has storage of good running memories, and by using active visualization, you’re tapping into that valuable resource and using it to your advantage.

If you have difficulties visualizing, look for pictures on Google images for pristine running routes and imagine yourself tackling them.

Listen to Music

Think of running with music as a dissociative strategy.

It helps take your focus off of what’s ahead.

Also, listening to music while exercising can reduce the perception of exertion and boost endurance by up to 10 to 15 percent.

Pick a playlist with a nice uplifting beat—shoot for the 120-160 bpm range.

Not a fan of music?

Then turn to audiobooks or podcasts.

Some of my current favorites include The Joe Rogan Experience, Embedded, The Rubin Report, etc.

Watch TV

Visual is always the best distraction.

This is why when you run.

n with TV on, it’s more fun and hassle-free

Go for shows you don’t have to be too involved in and would rarely let yourself sit around and watch.

I won’t watch the walking dead finale on the treadmill.

Need some good ideas?

Here’s a list of my favorite shows:

  • How I met Your Mother
  • It’s Always Sunny in Philadelphia
  • Casa De Papel
  • Stranger Things
  • Daredevil
  • Into the Badlands
  • Preacher
  • Supernatural

Additional resource – Here’s your guide to buying a second hand treadmill.

Treadmill Running Apps For beginners

No matter your running goals are, there’s probably an app for that.

You can find plenty of cheap apps for different running goals that you can download to make your training more exciting.

Need distraction? There’s an app for that!

Need motivation? There’s an app for that!

Need inspiration? There’s an app for that!

Need more structure for your training?

There’s an app for that.

See, there’s an app for almost any running goal or desire.

My best recommendation?

The following:

  • Nike + Run Club. This app provides you with more than 50 guided runs, with over six sessions specifically tailored for the treadmill. The running sessions are roughly 20 to 30 minutes in length and come with audio instructions.
  • Treadmill Trails. If you dread indoor running, then feel free to head outside in the virtual world with this app. Treadmill trails routes take you everywhere from Central Park in New York to Mt. Kilimanjaro.
  • Peloton Digital. In this app, you can choose from more than 170 Tread Studio live and on-demand running classes that can go from 15 to 60 minutes in duration and cover everything from speedwork to race pace training.
  • Studio. Another great app that offers treadmill classes that can last 15 to 60 minutes and work great for beginners runners as well as those training for the 11th
  • Couch to 5K. Are you a complete running beginner? This app is for you. The Couch to 5K provides you with the exact training plan you need to go from a complete newbie to being able to run a 5K in 8 weeks or less. Pretty amazing!
  • Zombies Run! You can turn you run into a virtual game with the app Zombies, Run!. This app turns your treadmill workout into a story about surviving a zombie attack.

Additional resource – How to start running at 50

Treadmill Running Form

Treadmill running form is essential.

Bad form hinders performance and leads to injury.

Keep your treadmill running technique in check by doing the following:

  • Run tall and look straight ahead as if gazing to the horizon.
  • Aim to run with your natural gait, and avoid taking short and quick strides as well as thumping the belt too hard. No good for your sole and ankle.
  • Keep your posture straight, the head should be up, back straight, and shoulders level.
  • Never slouch or curve your back, especially when going against an incline. Open your chest, make space for more air.
  • Let go of the handrails and keep pumping your arms the same way you do when running outside.

how to start running on a treadmill – 6 Treadmill Workouts For
Beginners

Now that know the basics of safe and efficient treadmill running for beginners, let’s look at a few treadmill beginner workouts.

If you’re not sure how to proceed with your next treadmill workout, here are six treadmill runs to get you started.

how to start running on a treadmill
Young focused fit woman running on treadmill

Routine I – The 30-minutes Beginner Treadmill Workout

If you’re taking up running for the first time, then start with this routine.

This beginner treadmill routine will have you perform intervals of slow jogging interspersed with walking breaks for recovery.

First step –Start walking at a 1.5 to 2 mph pace and stick to it for at least 10 minutes.

Be sure to breathe deeply and visualize success all the way through.

Mental preparation is key.

Second Step – Pick up the pace and start jogging at 5 to 5.5 mph for two minutes.

This is your first interval, so you shouldn’t push yourself here.

Practice good running form the entire time.

Run as tall as you can, engage your core, let go of the handrails, and swing your arms by the sides.

Keep your form aerodynamic,

Third Step – This is your first two minutes break, so make the most out of it.

Breathe deeply, towel off, and hydrate.

Fourth Step – Repeat the jogging/walking cycle for five times.

If it feels too much, pace yourself and slow it down, especially when your form starts to suffer.

Fifth Step –Slowly decrease your jogging pace and start walking at 2 mph for five minutes and cool down properly.

Breathe deeply and release all tension.

Make sure to also check in with your body and see how you feel.

Try to perform this workout at least three times per week during the first few weeks.

Then, as you get fitter and stronger, increase the time you spend jogging and less for recovery until you can run at a comfortable pace for 30 minutes without gasping for air.

Want more structure? Try my Couch to 5K treadmill Plan.

Routine II – The 30-minute Interval treadmill workout

Already a runner?

Then try this more challenging routine.

First Step – Warm-up for 5-minute by jogging slowly and taking deep breaths.

Skipping on the warm-up leads to premature fatigue, or even worse, injury.

Second Step – Run at your 5K pace (it should feel hard) for one to two minutes, depending on your fitness level.

Third Step – Recover by jogging slowly for one full minute.

Fourth Step – Repeat “Second Step” and “Third Step” five to eight times, depending on your fitness experience and training goals.

Fifth Step – End your workout a 5-minute slow jog to cool down.

Stretch gently afterward.

A proper cool-down will help you avoid dizziness and might reduce muscle soreness for the following day.

Additional Resource- Your guide to curved treadmills

Routine III – The Incline Treadmill Workout

Want to take intervals to the next level?  Do them on an incline.

This helps simulate outdoor hill running, which boosts endurance and builds killer lower-body strength.

First Step – Warm-up for 10 minutes.

Second Step – Increase the incline to 3 or 4 percent and run for 90-second at 80 percent of max-effort—a pace that feels moderately challenging.

Third Step (Recovery) – Jog for 60 seconds with no incline.

This is your recovery break.

Fourth Step – Raise the incline to five or seven percent and run for another 90-second at 15 seconds slower than your 10K pace.

Recover for one minute

Fifth Step – Repeat the previous step three to four times, depending on your fitness level and goals.

Choose a steeper incline for more challenge.

Sixth Step – Cool-down

Additional Resource  – When to replace a treadmill belt

Routine IV – The Beginner Tempo Treadmill Run

A treadmill tempo workout teaches your body how to efficiently adapt to increased intensity.

This type of running helps you build up a fairly high volume of intense exercise that enhances both aerobic and lactate-threshold systems.

First Step – Warm-up for 10 minutes.

Second Step – Run a mile at 20 to 30 seconds slower than your half-marathon pace—a pace that feels comfortably easy.

Third Step – Pick up the pace every mile by five to 20 seconds until you’re running the final mile 20 to 30 seconds faster than your half marathon pace.

Fourth step –  Cool-down for five minutes.

Additional resource – How To run with a partner

Routine V – The Pyramid Treadmill Workout

Pyramid workouts are straightforward.

You’re simply kicking off your hard interval at one-minute segments, going for to a longer running segment, and the working you’re back down one minute.

It should take you at least 50 minutes to complete the routine, but that’s not cast in stone.

Do what feels the best for you and remember to always stay within your fitness level.

First Step – Five minutes: The Warm-up

Start with a proper warm-up, jogging for 10 minutes at a speed of 4 to 5 mph with no incline.

Second Step –Seven minutes: 1st Ladder

Increase speed to 6.0 mph and keep it going for the next three minutes. Practice good form.

Keep your torso straight, and body relaxed from head to toe.

Next, increase speed to 7 mph and incline to three percent for four minutes.

Second Step – Two minutes: Recovery

Slow down and recover for three minutes.

Hydrate, breathe deeply, and release any built-up tension.

Third Step – Nine minutes: 2nd Ladder Interval

Increase the speed to 7 mph and incline to three percent for four minutes.

Next, increase the speed again to 8 mph and incline to five percent for five minutes.

Fourth Step – Two Minutes: Recovery

Slow down to 4 mph with two percent incline.

Fifth Step – Nine minutes: 3rd Ladder

Increase speed to 7 to 7.5 mph and incline to five percent and keep running strong for a full five minutes.

For the upcoming four-minute, keep the same speed, but lower the incline to three percent.

Sixth Step – Two minutes: Recovery

Slow down to 4 mph and recover.

Seventh Step – Six minutes: Ladder No 4

Speed it up to 8 mph and raise the incline to three percent.

Then, for the next two minutes, keep the same speed but raise the incline to five percent for the last interval of this pyramid workout.

Eighth Step – Five minutes: The cool-down

Jog slowly for ten minutes at a speed of 4 mph with no incline.

Additional resource – How to become a morning a runner

Routine VI – The Beginner Hybrid Treadmill Workout

Mixing treadmill training with bodyweight exercises can help you burn more fat, improve performance, and bust treadmill boredom.

Here is a CrossFit-Running treadmill workout.

It’s one of my favorites.

You can choose to add these bodyweight exercises into your treadmill workout any way you like.

After a proper warm-up of 5-minutes jogging and some dynamic exercises, do the following.

  • Sprint for 30-second
  • Pushups: 8-12 reps
  • Sprint for 30-second
  • Squat Jumps: 8-12 reps
  • Sprint for 30-second
  • Treadmill recovery: 90 seconds slow jogging.
  • Sprint for 30-second
  • Jumping jacks: 60 seconds
  • Lunge steps: 16 to 20 reps
  • Sprint for 30-second
  • Finish it off with a 5-minute slow jog as a cool down, followed by stretching.

Need more structure?

Try my beginner running plan.

For more, check my how to design your running program guide.

 

Conclusion

Still wondering how to start running on a treadmill? Then I believe today’s post has you covered.

The above simple training guidelines are all you need start treadmill running.

The rest is really up to you.

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

And please if you have any treadmill workouts for beginners, please share.

In the meantime, thank you for reading my post.

Keep running strong.

David D.

Top 4 Causes Of Lower Abdominal Pain While Running

by
runners stomach

If you have never experienced lower abdominal pain while running, then consider yourself one of the lucky ones.

Whether it’s a stomach cramp, a side stitch, or the urge to sprint to the nearest porta-potty, stomach problems can really put a dint on your runs.

The pain may crop up suddenly and without warning. In some cases, the pain might fade after a few minutes but may also persist for the entirety of the run. That’s really annoying!

Fortunately, when you’re suffering from stomach pain while running, there are a number of likely culprits.

You should be able to narrow down the reason based on the symptoms.

So what are the main causes of abdominal pain while running? And most importantly, how can we treat and prevent them? That’s where today’s article comes in handy.

Top 4 Causes Of Lower Abdominal Pain While Running

Here are a few measures you can take right now to help treat and prevent the cramps altogether.

Lower Abdominal Pain Cause – 1: Side Stitch

Also known as exercise-related transient abdominal pain (ETAP), side stitches are one of the most common abdominal issues among runners.

As the name implies, a side stitch refers to the stabbing pain around the ribs while running, usually on the right side of the abdomen or even in the lower abdominal area. The pain can be achy or dull as well as sharp and stabbing. It comes out of sudden, without previous signs.

Research published in 2015 by Australian researchers revealed that 70 percent of runners surveyed reported having experienced a side stitch while running in the past year. Yes, it’s very common.

The Cause

Science is quite unsure what causes side stitches, but there are many theories.

The most common one is that it’s caused by the pulling of the belly organ ligaments on the diaphragm but could also be brought on by the bouncing forces inside the abdominal wall as well as running too soon after eating.

Other common causes that may contribute to side stitches include

  • Bad form
  • Improper breathing technique
  • Consuming too much food or drinks before a run

How To Manage Side Stitches While Running

Take the following measures to manage running side stitches.

Stop on The Go

If you are suffering from a side stitch in the middle of a run, slow down your pace and give your body some time to recover.

If it’s not working, stop altogether and take a minute to stretch before continuing your run.

Try bending forward at the waist while engaging your core muscles. Remember to breathe deeply as this helps stretch the diaphragm, which in turn may help soothe your pain.

You can also place your hand in the affected region, then push on using your index and middle finger while inhaling. On each exhale, push a little deeper into the stitch until, hopefully, it starts fading.

Also, try stretching your arm of the affected side above your head, then lean to the opposite side. Hold for about 15 to 25 seconds, then repeat the stretch on the other side.

Never Run on Full Stomach

You shouldn’t run after eating a large meal or drinking a large amount of water.

Instead, space out your meals and runs by at least three to four hours. This is especially the case if you have a “slow” digestive system and/or a history of stomach cramps.

Hydrate

Dehydration can also cause cramping.

Build the habit of sipping small amounts of water before and during training, then make sure to drink plenty post-workout.

Planning to run for more than 45-60 minutes? Then take water with you and keep sipping a few swallows at regular intervals. This is especially the case in hot temperatures.

Change Your breathing

Your breathing technique may help relieve your side stitch.

Try inhaling on three steps and exhaling on two steps. And if you’re trying to pick up the pace, try a 2:1 ratio, inhaling on two steps then exhaling on one.

Just remember to slow down for a few minutes to allow you to keep up with that pattern.

Lower Abdominal Pain while running

Lower Abdominal Pain Cause – 2: Heart Burn

Another common cause of abdominal pain from running is what’s known as heartburn.  This occurs when some of the stomach content “travels” back up into your food pipe, the esophagus.

The condition causes a stinging sensation in the upper abdomen as well as the chest and can cause burping, belching, gagging, and other uncomfortable symptoms while running.

If chronic, as in it occurs more than a couple of times per week followed by constant soureness in your mouth or throat, experts usually refer to it as gastroesophageal reflux disease (GERD).

The Cause

Running, which is a high-impact sport, can disturb the flow of acidic content in your stomach.

The harder you push yourself, the more commonly this strikes.

What’s more?

Running may trigger heartburn if the lower esophageal sphincter (LES) muscle is worn-out or too relaxed. This lets some stomach content escape into the esophagus, causing trouble.

Diet also matters. Certain foods, such as acidic foods, spicy food, and carbonated sodas, rich in gluten may also contribute to exercise-induced heartburn.

Keep in mind that in some cases, a heart burn-like pain can be a sign of something more serious, such as an ulcer, or God forbid, a heart attack.

How To Manage Heart Burn While Running

Take the following steps to treat and prevent heartburn during running.

Change Your Diet

It may take some trial and error to find the trigger but start by avoiding some of the usual culprits, chocolate, and food and drinks with tomato and citrus, spicy foods, and orange juice. Then see.

Avoid sleeping at least 2 hours after your last meal.

Eat Three to Four Hours Before Running

Experiment with how long before a run you can have a light snack—30 minutes, one hour, two hours, etc.—without any trouble.

Maybe you can have a small meal an hour pre-run trouble-free. Or you may need to eat three to four hours before running to give your stomach time to empty.

Loosen Your Waistband

In some cases, the reason behind your heartburn boils down to wearing tight clothing that compresses your stomach.

Try wearing roomier pair of running shorts and legwear. If you are using a belt, try loosening it. Also, pay attention to any compression garment you’re using.

Additional resource – Your guide to runners cough

Medicate

Taking over-the-counter drugs, such as Mylanta, nexium, or chewable antacids may also help.

Antacids work best as it’s the ingredient that neutralizes stomach ache. It works the fastest and be taken during your training if symptoms develop.

For stronger medication, try H2 blockers which you can get with a prescription.

Additional Resource – Here’s how to stop feeling nauseous after running and exercising.

Lower Abdominal Pain Cause – 3: Stomach Muscle Cramps

When you have food just before a run, your digestive system and muscles start fighting for blood flow. If the former wins, your muscles won’t get enough oxygen and nutrients to perform at their best.

If the latter wins, you will likely come down with stomach cramps.

Often confused with a side stitch, stomach muscle cramps are something else.

Stomach cramps are the contraction of the stomach and intestinal muscles. The involuntary muscle cramps may strike out of nowhere for no reason, but they’re common in runners.

When suffering from a muscle cramp, you might experience sharp pain as the muscle seizes up. It might also become tight and hard. The pain is usually intermittent but can turn chronic in some cases.

Causes

Common causes of stomach muscle cramps while running include:

  • Running in the heat
  • Lack of warm-up and stretching before training
  • Dehydration
  • Muscle fatigue and exhaustion

How To Manage Stomach Muscle Cramps While Running

Deal and prevent stomach cramps while running by doing the following.

Stop What You’re Doing

If one of your stomach muscles seizes up while running, stop running and gently stretch and massage the muscle with your fingertip. In most cases, the pain will fade quickly on its own. Feel free to apply ice to soothe any lingering soreness and heat to loosen tight muscles. If you’re not a fan of cold compression, try a hot compression pad.

Additional resource – Side stitches while running

Stay Well Hydrated

Muscles are less pliable when they aren’t properly lubricated, especially during running. This, in turn, may set the stage for cramps.

As a rule of thumb, drink plenty of water throughout the day. This will help ensure that you’re well-hydrated at any moment of the day.

More specifically, drink 12 to 16 ounces of water the hour before a run. Planning to run for more than 30-45 minutes? Drink two to four ounces every 10-15 minutes during your run.

Additional Resource – Can You Run With An Abdominal Strain?

Warm-Up

I cannot emphasize enough the importance of warming up properly before a run, especially when it comes to preventing running pains—muscle cramps are no exception.

Cold muscles are also prone to overstretching, which, again, may cause a cramp.

Additional Resource -Your guide to jaw pain while running

Lower Abdominal Pain Cause – 4: Abdominal Strain

Another less common reason for stomach pain in runners is actual trauma or injury to the abdominal muscles.

When you have an abdominal muscle strain, any of the muscles of the abdomen can be injured, causing extreme pain with any core movement as well as deep breathing, laughing, coughing, or sneezing.

You may also notice bruising, swelling, weakness, or loss of muscle function—this, of course, depends on the severity of the strain as it can vary from a minor nuisance to full rupture.

The Causes

Abdominal muscle strains are usually brought on by direct impact, being overworked, or overstretching.

The main suspects include:

  • Intense sprinting
  • Sudden twisting or fast movement
  • Bad running form while spiriting
  • Lack of proper rest for overused muscles
  • Lifting heavy objects with improper form
  • Bad weight lifting technique
  • Sneezing, laughing, or coughing too hard.

How To Manage Abdominal Strains While Running

Take the following steps to help speed up recovery and prevent abdominal strains while exercising:

Medicate

To soothe pain, consider taking over-the-counter (OTC) drugs, such as naproxen sodium (Aleve) and ibuprofen (Advil). This helps relieve swelling and inflammation.

Core Work

Strengthen your core if you’re prone to abdominal muscle tears.

Core training not only will help you prevent abdominal pain but can also help prevent overuse injury as well as improve performance.

Some of the best core exercises to perform include:

  • Planks
  • Russian twists
  • Bridges
  • Boat
  • Mountain climbers

Consult A Physician

If the pain is too excruciating and/or you experience a complete loss of muscle function, consult a doctor immediately as it may indicate a complete tear.

Otherwise, most cases of abdominal muscle strains can be managed at home by:

  • Applying ice on the affected area for 10 to 15 minutes, three to four times a day, to help soothe swelling.
  • Stopping any type of vigorous activity that makes the pain worse
  • Wrapping an elastic bandage around your midsection to help limit movement and swelling.

Apply this protocol for at least three days after the injury. Return to running gradually only when the pain and swelling have faced.

Additional resource – Common cause of lower leg pain while running

Stomach Pain While Running – When To See A Doctor?

If you’re chronically suffering from stomach problems while exercising, you might be dealing with an issue not directly related to your workout routine.

When it’s the case, consult a doctor to be evaluated for proper treatment.

This is especially the case if normal daily activities such as sitting, walking, or sleeping are disturbed because of your stomach pain.

Visit a doctor if you experience any of the following symptoms:

  • Shortness of breath
  • Stabbing pain with burning sensation,
  • Tenderness around the abdominal region followed by oversweating
  • Frequent constipation
  • Frequent diarrhea and cramping
  • Bloody stools
  • Bloating, gas, and nausea whether you exercise or not.

Your doctor can check for any more serious medical conditions as well as prescribe the right drugs to treat symptoms and soothe the pain.

And most importantly, if you have any chest pain or any history in your family with a heart condition either triggered by running or not, seek medical help immediately.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Lower abdominal pain while running – The Conclusion

There you have it! If you’re experiencing lower abdominal pain while running and would love to know more about the causes (as well as how to deal with them), today’s post should provide you with enough guideposts to get you started on the right path. Stay safe.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

How to Prevent Feeling Dizzy While Running?

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Can Running Help Cure Your Hangover?

Feeling dizzy while running? It’s a common experience for many runners, especially when pushing hard during a workout or after long runs.

Let’s face it: feeling lightheaded or dizzy while running can really scare the daylights out of you.

Over the years, I’ve seen plenty of runners, newbies and seasoned pros alike, struggle with this.

I cannot emphasize the importance of knowing the root cause of this dizziness, whether it’s dehydration, low blood sugar, or something else, and then taking steps to address it.

In this article, I’ll break down the potential causes of feeling dizzy while running, how to prevent it, and what to do if you experience it during your runs. If you’re ready to dive in, let’s get started.

Feeling Dizzy While Running: What’s Going On?

First off, getting dizzy doesn’t always signal a major problem.

In most cases, dizziness during a run can be attributed to dehydration, low blood sugar, or overexertion. These are all manageable if you know what to look out for.

But, if that dizziness comes with serious stuff like chest pain or major headaches, it’s time to see a doctor.

Last time I felt woozy during a run was a few weeks ago on a really hot and humid day.

It was around mile 10 of a 20-mile long run. I was feeling strong, and suddenly, the sidewalk seemed to shift under me. My vision blurred, and I had to stop and hold onto a lamppost.

I know what I did wrong. I was pushing hard in temperatures bit too extreme. Don’t make my mistake (more on this later).

Symptoms to Watch Out For

When dizziness strikes during or after a run, it might come with other symptoms that can give you clues as to what’s going on. These include:

  • Lightheadedness: Feeling like you might faint or your head is spinning.
  • Poor balance: Difficulty staying steady on your feet.
  • Blurry vision: Sudden changes in vision can indicate an issue with blood pressure or oxygen levels.
  • Nausea: Feeling queasy or sick to your stomach.
  • Weakness: Feeling unusually tired or weak during or after your run.

If you experience these symptoms, it’s time to take action and figure out what’s causing them so you can get back to running safely.

These symptoms can manifest suddenly while running, just after a workout, or build slowly over time.

Seek medical attention if you’re experiencing any of these symptoms:

  • Slurred speech
  • Severe and chronic headache
  • Sudden deafness in one ear
  • Numbness
  • Extreme exhaustion
  • Chest pain and/or palpitations
  • Projectile vomit

How To Prevent Getting Dizzy While Running

Here are some of the most common reasons runners feel dizzy, along with tips on addressing each one.

Blood Pressure Drops

One of my biggest mistakes was skipping a proper cool-down. After a long run, I’d jump straight into a shower and wonder why I felt dizzy.

Here’s what I found out. When you’re running, your heart works hard to pump blood to your muscles, and your blood pressure increases slightly. But if you stop running abruptly, your blood pressure can drop suddenly, causing lightheadedness or dizziness.

How to prevent it:

Cool down gradually instead of stopping your run abruptly. This means slowing down to a jog or walk for 5 to 10 minutes before you stop completely. This gives your body time to adjust, and your heart rate and blood pressure will gradually return to normal. Think of it as easing your body back into a resting state.

Overexertion

Pushing yourself too hard, especially during high-intensity workouts or long runs, can lead to dizziness. When you overexert yourself, your heart rate can skyrocket, and the body struggles to keep up with the increased demand for oxygen. Combined with heavy sweating, you can experience lower blood pressure and dizziness.

Like many runners, I used to think pushing harder meant progress. But after too many episodes of feeling faint, I realized that going all out every time wasn’t doing me any favors.

A high-intensity workout is good every now and then, but overdoing it just invites problems. Whenever I feel that heaviness or dizziness creeping in, I slow down, catch my breath, and remind myself that there’s no point in pushing if I can’t finish strong.

How to prevent it:

Be mindful of your limits. It’s okay to push yourself but always listen to your body. If you feel yourself getting lightheaded, it’s a sign that you need to slow down. Take a break, breathe deeply, and give your body time to recover. Building intensity gradually will help prevent overexertion and dizziness.

Dehydration & Dizziness During A Run

Dehydration is a leading cause of dizziness, especially during long runs or when running in hot weather. When you sweat, your body loses water and essential electrolytes. If you don’t replace those fluids, your blood volume can drop, leading to lower blood pressure and dizziness.

How to prevent it:

Stay well-hydrated before, during, and after your run. Aim to drink plenty of water throughout the day, especially before heading out for a run. Bring water with you on long runs or hot days and take small sips regularly—about an ounce or two every 15 to 20 minutes. For even more hydration benefits, consider electrolyte drinks to help replenish lost salts.

Low Blood Sugar

Your body relies on glucose (sugar) as fuel when you run. If you haven’t eaten enough before your run, your blood sugar levels can drop, leaving you feeling weak, dizzy, or shaky. This is especially true if you run long or push yourself hard on an empty stomach.

How to prevent it:

Don’t run on an empty stomach. Have a light snack 30 minutes to an hour before you head out. Something like a banana with peanut butter, yogurt with fruit, or a small handful of nuts can provide the energy you need to maintain steady blood sugar levels during your run.

Improper Breathing

Dizziness can also come from not breathing right while you run. Many runners, especially beginners, tend to take shallow breaths or hold their breath while running, which limits the amount of oxygen flowing to the brain and muscles.

How to prevent it:

Focus on your breathing. Try to sync your breathing with your steps—one popular technique is the 3:2 ratio, where you inhale for three steps and exhale for two. This helps you take deeper, more controlled breaths and ensures you get enough oxygen. If you feel yourself getting dizzy, slow down and take deeper breaths.

Dealing with Treadmill Dizziness

Feeling dizzy after stepping off the treadmill? Then let’s talk about it.

Treadmills definitely have their own set of challenges.. The first time I experienced treadmill dizziness, I thought I was tired. But after some reading, I realized it was the abrupt transition from a moving belt to a still floor.

Now, I make sure to gradually slow down at the end of each treadmill session, taking a few minutes to walk it out before hopping off. It helps my brain and body stay in sync.

How to prevent it:

Don’t worry.

This type of vertigo is not dangerous and often goes away after a few treadmill runs.

It’s just a matter of practice and getting your body used to the machine.

One thing you can do if you typically feel dizzy after using a treadmill is to slow down gradually.

Reduce your pace over three to five minutes until you’re walking comfortably and breathing normally.

Then, and only then, get off the machine.

Get into a recovery position, or simply sit down.

Rehydrate.

What To Do If You Feel Lightheaded When Running?

Don’t try to be a hero if you ever feel dizzy mid-run.

Hit the emergency red stop button and stop down.

Next, elevate your legs above your heart, placing your feet on a wall, chair, or bench.

This way, the blood can circulate back into your heart and brain.

Try not to push your body more than it can handle.

It’s key to manage dizziness while exercising right.

Ignore your symptoms, and it will get worse.

Stop, find some shade, and elevate your legs. It’s something I learned the hard way. Pushing through only made things worse. Taking a few moments to recover helps you avoid a fainting spell and ensures you can get back to running safely another day.

Before picking up running again, try to rule out the cause of the lightheadedness and a practical solution.

If you adjust your training approach but continue to dizziness while exercising, make an appointment with your doctor ASAP.

When is it Time to See a Doctor?

In most cases, dizziness while running is manageable with a few adjustments. However, it’s time to see a doctor if you’re experiencing frequent or severe dizziness. These could be signs of a more serious underlying condition, such as heart or neurological issues, that need medical attention.

Frequently Asked Questions About Dizziness While Running

I know that you have more pressing questions about feeling woozy while working out. Let me try to address some of them.

What should I do if I feel dizzy while running?

If you start to feel dizzy while running, the best thing you can do is slow down and find a safe spot to stop. Take deep breaths, sip some water if you have it, and wait until the dizziness subsides. It’s essential to let your body recover rather than pushing through—ignoring dizziness can lead to a fall or make things worse.

Make sure to include a cool-down period at the end of your run, as it helps gradually lower your heart rate and blood pressure, which can prevent dizziness.

Is dizziness normal for beginner runners?

Yes, beginners sometimes experience dizziness, especially if they’re pushing harder than their bodies are used to or haven’t eaten enough beforehand. Running is an intense cardiovascular workout, and your body needs time to adapt to this new level of exertion. Starting with shorter, slower runs and gradually building up your endurance can help reduce dizziness.

My best advice? Begin with a few minutes of brisk walking or light jogging to ease your body into the activity. If dizziness persists, try eating a light snack 30-60 minutes before your run.

How can I tell if dizziness is a sign of something serious?

While dizziness is often caused by simple factors like dehydration, low blood sugar, or overexertion, it’s essential to listen to your body. If you frequently experience dizziness, or if it’s accompanied by symptoms like chest pain, difficulty breathing, nausea, or loss of consciousness, it may be a sign of an underlying health issue. In such cases, consult a healthcare provider to rule out any serious conditions.

Share Your Tips for Preventing Dizziness While Running!

Dizziness during a run can be a real hurdle, and sometimes the best advice comes from fellow runners who’ve been through it.

Have you ever felt dizzy on a run? Share your experiences and any tips that have worked for you in the comments below!

Whether it’s a hydration trick, a pre-run snack, or a cool-down routine, your insights could make all the difference for someone else!

Top 13 Best Running Shoe Brands

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running shoe brands

Trying to find the top running shoe brands out there?? Well, you’re in the right place!

As a running coach and someone who’s logged more miles than I can count, I’ve gone through a lot of different shoes over the years.

And let me tell you, the “perfect” shoe doesn’t exist for everyone—it’s all about finding what works for you. Your foot shape, running style, distance, and goals all play a role.

But don’t worry, I’m here to help you sort through the noise.

Here’s the list of the best running shoe brands out there:

  • Brooks
  • Asics
  • Hoka
  • New Balance
  • Nike
  • Reebok
  • Saucony
  • Altra
  • Adidas
  • Mizuno
  • Salomon
  • Skechers
  • Newton Running

Let’s dig a little deeper into these brands.

1. Brooks

Brooks is one of the best when it comes to running shoes.  The company was founded in 1914 by Morris Goldenberg and his brother Arthur in Canada. Nowadays, the brand has expanded all over the globe.

Brooks shoes offer great support and protection for runners of all levels. Their shoes have great grip and cushioning on the arch and midsole.

My first pair was a Brooks Adrenaline GTS. It was like running on clouds. What I love about Brooks is that they get it right regarding support and cushioning without feeling too bulky.

My Favorites:

  • Brooks Launch 7: Lightweight and perfect for speedwork.
  • Brooks Adrenaline GTS 21: My go-to for long runs—it’s got the perfect balance of comfort and support.
  • Brooks Hyperion Elite 2: These shoes are built for speed if you’re racing.

2. Asics

I’ve always liked Asics for running.

This company got its start in 1949, originally called ‘Onitsuka Co Ltd, and it initially produced shoes for judo athletes but expanded into track and field shoes during the 60s.

It wasn’t until the late 80’s that Asics began producing running shoes under their brand name. Asics shoes were initially imported to the US by Phil Knight and Bill Bowerman, the founders of Nike, which paved the way for future athletic shoes.

Asics stands for ‘anima sana in corpore sano’—Latin for “a healthy should in a healthy body.” This translates to a stellar shoe build for every runner.

Asics running shoes offer plenty of support, and their cutting-edge shock absorption technology makes them popular among endurance runners.

The Asics GEL-Kayano carried me through my first marathon, and I’ll never forget it. It’s known for that incredible shock absorption that saved my knees during those long, grueling miles.

Top Picks:

  • Asics GEL-Nimbus 23: Plush cushioning for long runs.
  • Asics GEL-Kayano 27: Great for overpronators like me, offering fantastic support.
  • Asics GT 2000: Perfect for a mix of cushioning and stability.

3. Hoka

If you want extra cushioning, Hoka shoes are the way to go.

These feel like you’re running on clouds without losing the bounce and support you need for longer distances.

This innovative French company won over fashion-conscious and serious runners alike with its eye-grabbing aesthetics and uncompromising performance.

Hoka makes some of the most cushioned athletic footwear, making it ideal for long-distance runners and activities requiring lots of walking and standing.

Their shoes offer superior shock absorption and feature a low heel drop in virtually all designs for maximum performance and comfort. I had a running partner who struggled with knee pain, and switching to Hokas changed the game for him. Their oversized soles might look goofy, but trust me, once you try them, you won’t care.

What’s more?

The trending style is quite attention-grabbing.

Top Picks:

  • Hoka Clifton 8: Ultimate comfort for daily training.
  • Hoka Speedgoat 4: Amazing grip for trail running.
  • Hoka Rincon 3: Lightweight but still cushioned—a nice balance.

4. New Balance

New Balance is a great pick if you have wide feet or need extra toe room. I’ve seen so many runners with foot issues swear by New Balance, and I’ve personally enjoyed the extra space their shoes offer without feeling clunky.

Since its inception, New Balance has focused on making specialist orthopedic training shoes that provide supreme foot support.

I’ve used New Balance shoes for shorter races, and they’ve never let me down. The balance between comfort and support is on point, especially with the Fresh Foam line.

Top Picks:

  • Fresh Foam Zante V2: Lightweight but still offers great support.
  • Vazee Pace V2: A bit more speedy, great for tempo runs or shorter races.

5. Nike

Nike is a name everyone knows. And while some might think Nike is all about style, let me tell you—they make some seriously high-performing running shoes.

Founded in 1964 by Phil Knight and Bill Bowerman, Nike is touted as the biggest running footwear in the world.

The Nike symbol is everywhere. From football stars to fashion runways, you’ll find athletes from all walks of life and backgrounds in Nike gear. So it’s no surprise that this is the world’s biggest sports brand and produces some of the best running shoes.

Top Picks:

  • Nike Air Zoom Pegasus: Great all-around shoe, from training to racing.
  • Nike ZoomX Vaporfly Next%: If you’re gunning for a PR, this shoe will help you get there.
  • Nike Free RN Distance: Flexible and breathable—great for daily runs.

6. Reebok

Not everyone thinks of Reebok for running, but they have some great shoes, especially in their Floatride line.

Founded in 1895, The German-owned footwear and clothing manufacturer is a brand with a strong and loyal consumer base thanks to balancing affordability, comfort, and style.

Reebok has stylish shoes that are also really comfortable. Their shoes feature a unique design with a comfortable groovy sole and synthetic upper.

 Top Picks:

  • Floatride Run Fast Pro: Lightweight and responsive for speed.
  • Floatride Energy 3: A more affordable option with good cushioning.

7. Saucony

Saucony is another brand that doesn’t always get the spotlight, but it should.

Founded in 1898, and named after a Native American word that means “path less traveled,” Saucony is an American company with over a century of history under its laces.

From lightweight everyday shoes to cushioned stability shoes to power track and cross country spikes, Saucony shoes suit runners from every level and training background.

Saucony shoes feature PWRRUN insoles, which provide a lot of comfort and stability while you run. The top-selling point of the company is the shock absorption and cushioning offered by these insoles.

Top Picks:

  • Saucony Triumph ISO 3: Great for long runs with extra cushioning.
  • Saucony Freedom ISO 5: Lightweight but cushioned, ideal for faster runs.

8. Altra

Altra is your brand if you’re into a more natural running experience.

First seen in the light in 2009, Altra Footwear has founded state-of-the-art technology to make some of the best shoes for active people.

The main reason behind Altra’s quick rise to success lies in its FootShape toe box.

Although most athletic shoe brands design shoes that get narrower toward the toes, Altra footwear offers a more square toe that lets your feet land and push off naturally.

Thanks to the FootShape toe box, a runner’s toe spread evenly across the ground.  This, in turn, helps encourage stability and maintain balance—all of which are key for staying comfortable and injury-free while logging the miles.

Top Picks:

  • Altra Lone Peak 5: Fantastic for trail running with a natural feel.
  • Altra Olympus 4: Max cushioning, perfect for ultra-distance races.

9. Adidas

Another industry leader for decades, Adidas, makes shoes for people who love to be outside. The German company started in 1949 and made state-of-the-art shoes for all physical activities.

Adidas is behind some of the most innovative and iconic running shoes ever. The brand makes comfortable and supportive shoes for the person on the go and does so with a beautifully designed finish.

Top Picks:

  • Adizero Adios Pro: Perfect for marathon racing.
  • Ultraboost 20: Super comfortable for longer runs.

10. Mizuno

If you’re looking for quality running shoes with an excellent fit, super shock absorption, and a smooth ride, look no further than Mizuno.

Mizuno is Japan’s most famous brand. It’s also one of the best running shoe brands, thanks to its consistent and reliable shoes that suit various runners.

The Japanese company employs SmoothRide Support Wave technology to make the ideal running shoe.

Most of the brand shoes also feature reinforced heels that’s both sleek and lightweight.

Top Picks:

  • Mizuno Wave Rider 24: A classic for long-distance comfort.
  • Wave Alchemy 7: Great for stability and support.

11. Salomon

For trail runners, Salomon is a must. Based out of France, Salomon is a top athletic gear manufacturing brand with an excellent reputation among runners.

Their shoes are a must if you like venturing into the off-beaten path and finding your way through uncharted territories.

Salomon specializes in making that suitable for all kinds of land and employs Gore-Tec technology for superior flexibility across the feet.

Top Picks:

  • Salomon Speedcross 5: The king of trail shoes, with excellent grip and protection.
  • XA Pro 3D V8: Another solid choice for tough terrain.

12. Skechers

Skechers might surprise you, but they’ve made huge strides in the running shoe world.

Established in 1992, the American company specializes in designing gear for all ages and has been recognized as the third-largest athletic footwear brand in the U.S. The company also makes a series of shoes specifically designed for track events.

Skechers running shoes provide high-performance and breathable footwear for your next session thanks to its Air Cooled Goga mat mesh and insole body.

Skechers shoes tend to be strong and durable as they’re made with high-quality and synthetic material.

Top Picks:

  • Skechers GoRun: Lightweight and comfortable for easy runs.
  • GoMeb Speed: Perfect for speed training or racing.

13. Newton Running

Newton might be your brand if you’re eco-conscious and into natural running. They focus on promoting a natural stride, and their Action/Reaction™ Technology helps absorb impact while giving you a bit of extra bounce.

Newton running shoes are comfortable, performance-oriented, and lightweight and made using recyclable materials that limit negative environmental impact.

Top Picks:

  • Newton Gravity 7: Lightweight and great for everyday runs.
  • Newton Kismet 4: A stable option with a natural feel.

Conclusion

When it comes to running shoes, there’s no “one-size-fits-all” solution. The best running shoe brand for you is the one that feels comfortable, fits well and supports your running goals.

My advice? Try a few different brands and see which ones work best for you.

Running Towards Language Mastery: The Surprising Connection Between Running and Language Learning

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Running is not only a fantastic way to stay fit and improve cardiovascular health, but it can also be an unexpected ally in your language learning journey. The combination of physical exercise and cognitive engagement can enhance memory, focus, and overall learning ability. 

In this article, we will explore the surprising connection between running and language learning and how you can leverage your running sessions to accelerate your language acquisition.

The Cognitive Benefits of Running

When we engage in aerobic activities like running, our brain receives an increased supply of oxygen and nutrients. This influx of oxygen-rich blood promotes the growth of new neurons and strengthens the connections between existing ones. These neurobiological changes enhance cognitive function, including memory retention, attention span, and information processing.

Research has shown that exercise, particularly aerobic exercises like running, can improve language learning outcomes. When we exercise, our brain releases endorphins and other neurotransmitters that boost our mood and enhance our cognitive abilities. 

These neurochemical changes create an optimal environment for language acquisition, allowing us to absorb and retain new vocabulary and grammar rules more effectively.

Creating a Language Learning Routine

Running provides an excellent opportunity to create a language learning routine. By incorporating language learning activities into your running sessions, you can maximize your time and make significant progress in your language studies. Here are some strategies to consider:

  1. a) Language Learning Apps: Utilize language learning apps that offer audio lessons, vocabulary drills, and interactive exercises. Three popular language learning apps that you can use during your runs are:
  • Promova: Promova is a leading language learning app that provides comprehensive courses taught by experienced adult English teachers. With Promova, you can improve your language skills while enjoying your running sessions. Take advantage of their extensive curriculum, which covers a wide range of topics and includes interactive exercises to enhance your vocabulary and conversational abilities.
  • Duolingo: Duolingo is a popular language learning app that offers bite-sized lessons in various languages. Its gamified approach makes language learning fun and engaging. Take advantage of Duolingo’s mobile app to learn new vocabulary and practice your language skills while on the go.
  • Memrise: Memrise is a language learning app that utilizes spaced repetition and mnemonic techniques to help you memorize vocabulary effectively. Use Memrise during your runs to reinforce your language knowledge and expand your vocabulary.
  1. b) Language Podcasts: Listen to language podcasts or audio lessons while running. This allows you to immerse yourself in the language and improve your listening skills. Choose podcasts that align with your language proficiency level and areas of interest.
  2. c) Language Learning Music: Create a playlist of songs in the language you are learning. Music has a powerful impact on memory and emotion, and listening to songs in your target language while running can help you internalize vocabulary and improve pronunciation.

Mindful Running and Language Learning

Running provides an opportunity to practice mindfulness, which can be beneficial for language learning. Mindfulness involves focusing your attention on the present moment and being fully aware of your thoughts, feelings, and physical sensations. By applying mindfulness techniques during your runs, you can enhance your language learning experience. 

Here’s how:

  1. a) Mindful Listening: Pay attention to the sounds around you while running. Notice the rhythm of your footsteps, the rustling of leaves, and any other auditory stimuli. Apply this focused listening to your language learning by actively listening to language podcasts or audio lessons.
  2. b) Visualization: Use visualization techniques during your runs to imagine yourself in situations where you can apply the language you are learning. Picture yourself having conversations with native speakers or confidently using the language in real-life scenarios. This mental rehearsal can boost your confidence and prepare you for future language interactions. As you visualize yourself speaking the language fluently, your brain becomes more attuned to the patterns and structures of the language, facilitating faster language acquisition.
  3. c) Language Learning Mantras: Create positive affirmations or language learning mantras that you can repeat to yourself during your runs. These affirmations can be specific language goals or motivational phrases to keep you inspired and focused on your language learning journey. 

By reinforcing positive beliefs about your language abilities, you can overcome self-doubt and maintain a growth mindset.

Learning Communities and Running Clubs

Combining language learning with running can be a social and motivating experience. Look for language learning communities or language exchange programs in your area that organize running events, or join a running club where you can connect with fellow language learners. 

Here are some ways you can integrate language learning communities and running clubs into your language acquisition journey:

  1. a) Language Exchange Runs: Some language learning communities organize language exchange runs where participants pair up with native speakers or language enthusiasts. These runs provide an opportunity to practice your target language while enjoying the camaraderie of fellow runners. You can engage in conversations, exchange language tips, and learn about different cultures during your runs. Not only will you improve your language skills, but you’ll also build lasting friendships.
  2. b) Running Clubs with Language Learning Themes: Look for running clubs that have a language learning focus or cater to individuals from diverse linguistic backgrounds. These clubs often organize language-themed runs or language-related events, such as language trivia nights or language immersion activities. Joining such a club allows you to combine your passion for running with your desire to learn a new language, creating a supportive and motivating environment.
  3. c) Virtual Language Learning and Running Challenges: In the digital age, many language learning platforms and running apps offer virtual challenges that you can participate in from anywhere in the world. These challenges may involve running specific distances or completing language learning milestones. By joining these virtual challenges, you can connect with a global community of language learners and runners, share your progress, and gain inspiration from others pursuing similar goals.
  4. d) Language Practice Meetups: Check if there are language practice meetups or conversation groups organized by local running clubs or language learning communities. These meetups provide a structured environment for practicing your language skills while engaging in physical activity. You can pair up with language partners or join group discussions during warm-ups, cool-downs, or post-run social gatherings. The combination of exercise and language practice creates a dynamic and interactive learning experience.

By joining language learning communities and running clubs, you can tap into the collective knowledge and motivation of like-minded individuals. These communities offer a supportive environment where you can exchange language learning strategies, seek advice from experienced learners, and find encouragement during challenging times. Additionally, the social aspect of running and language learning together can make the journey more enjoyable and help you stay motivated for the long haul.

Overcoming Challenges and Staying Motivated

Language learning, like running, can have its fair share of challenges. It’s important to stay motivated and overcome obstacles along the way. Here are some strategies to help you maintain your enthusiasm for both running and language learning:

  • Set Realistic Goals: Break down your language learning and running goals into manageable steps. By setting realistic targets, you can celebrate small victories along the way and stay motivated to continue.
  • Track Your Progress: Keep a journal or use language learning apps that allow you to track your progress. Seeing how far you’ve come can be a powerful motivator and remind you of the progress you’re making in both running and language learning.
  • Find Accountability Partners: Connect with fellow runners and language learners who share similar goals. Join online communities, find language learning partners, or participate in virtual running challenges to stay accountable and motivated.
  • Celebrate Milestones: Celebrate your achievements, whether it’s completing a language level or reaching a running milestone. Reward yourself with small treats or engage in activities that inspire and rejuvenate you.

Conclusion

Running and language learning may seem like two unrelated activities, but their combination can have a profound impact on your language acquisition journey. By incorporating language learning activities into your running routine, you can leverage the cognitive benefits of exercise and create a powerful synergy between physical and mental fitness. 

Whether it’s using language learning apps, practicing mindful running, or joining language learning communities, the surprising connection between running and language learning offers an exciting and effective approach to mastering a new language. Lace up your running shoes, grab your language learning materials, and embark on a journey towards language mastery while enjoying the many benefits of running.

How to Run Sub 20-Minute 5K

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5K good time

Running a sub-20 5K? It’s no easy feat.

Trust me, I’ve been there. It takes hard work, consistency, and yes, a bit of natural talent.

But guess what? You don’t need to be super athletic to get there. All you need is the right approach and a solid plan.

First, break it down: a 5K is 3.1 miles. If you’re aiming for sub-20 minutes, that means you need to run at a 6:26 pace per mile.

Sounds intense?

It is.

Don’t let the pace intimidate you, though. Instead, think of it as a series of smaller milestones.

When I first started training for a sub-20 5K, that pace felt like a sprint. But over time, I chipped away at my pace, bit by bit.

The key? Consistency and patience.

Let me how you exactly how to ramp up your 5K speed.

Know Your Current Fitness Level

First things first, we need a baseline. My first timed 5K to set a benchmark was a real eye-opener! I recommend you do the same.

This isn’t just about how fast you run; it’s about understanding your body’s current state, from pace to VO2 max. Knowing your start point is crucial for the journey ahead. In case you’re curious what’s a good 5K time, check out this guide.

How to Get Faster

If you’re serious about this, speed work is your best friend.

I didn’t believe it until I tried it myself. Adding interval training to your weekly routine makes a huge difference.

It challenges you and builds the speed you’re after.. I still recall my first interval workout: 4 x 400 meters with 60 seconds rest. I was gasping for air by the end, but over time, I could feel my body adapting.

Try this interval workout to get started

  • Warm up for 15 minutes with some dynamic stretches.
  • Sprint for 30 seconds at about 80-90% effort, then recover for 1 minute. Repeat that ten times.
  • Cool down with 5 minutes of easy jogging.

It’ll be tough, but that’s the whole idea. You’re conditioning your body to handle race pace more efficiently. Learning to push through discomfort has been key to my running. It’s temporary, but the benefits are long-lasting.

Recovery is Key

I learned this the hard way: you can’t just train hard without caring for your body. Sometimes I pushed too hard, didn’t rest enough, and burned out before race day. Recovery is when real progress is made

Before any race or serious run test, I take two full days off from exercise and focus on stretching and relaxing. I always feel anxious, but those days off make all the difference.

Here’s what you must do to ensure you’ll be in good shape on race day.

  • Sleep right. You can train hard all you want, but skimping sleep won’t do any good. Also, pre-race jitters may keep you awake the night before the race. Shoot for at least 8 to 9 hours of uninterrupted sleep at night.
  • Stop any hard training. Take two days completely off from any type of exercise. Ideally, train hard on a Monday or Tuesday and race on a Saturday or Sunday. Spend a few days leading to the race stretching and relaxing.
  • Eat right. Make sure you have enough fuel in the tank. Opt for high-energy and easily digestible food.
  • Drink plenty of water too. Here’s the full guide on how much water you need.
  • Arrive early. Aim for at least an hour before start time. This will give you enough time to take care of the many things such as parking, using the restroom, packet pick-up, warm-up etc.
  • Warm-up. Stick to your usual warm-up on race day—no need to change it up now.

Race Day Strategy

The biggest mistake I see is going out too fast. I’ve done it myself—started a 5K like a sprint and then crashed halfway through.

The trick is to find your rhythm early. For the first mile, aim for 5-10 seconds slower than your goal pace. You’ll feel like you’re holding back, and that’s good. Once you hit mile two, start dialing it up. By reaching the last mile, you should push as hard as possible.

I always remind myself of one simple truth: the race isn’t won in the first mile but can be lost there. Stay patient and trust your training.

Sure, research shows that starting a 5K race a little bit faster than your goal pace may help, but don’t start with a sprint.

Instead, opt for an even pace, speeding up gradually and as you go. Begin by setting a good rhythm where your breath and heart rate are sustainable.

Ideally, aim for a pace of about five to ten seconds per mile, slower than your goal pace for the first mile.

Remember that it might feel slow, even too slow, and you might be getting passed by runners you want to beat.

As soon as you clear the first mile, increase your effort and pace into the goal pace range.

Then run the last tenth as fast as you can.

20 minutes 5K

Keeping Your Plan Flexible

Not everyone’s training schedule looks the same, and that’s okay. Life happens, and sometimes you can’t stick to a rigid plan.

I had to adjust for work, family commitments, and unexpected curveballs while training.

If you can’t fit in a 90-minute long run on Saturday, split it up. Got only 30 minutes on Tuesday? Make it count with some hill sprints or a tempo run.

The key is to stay flexible but consistent. I cannot emphasize this enough.

The Road to a Sub-20 5K

When I was gearing up for my sub-20 attempt, I structured my training just like this: a mix of intense intervals and speed work (those 400m repeats will test you!), steady tempo runs, and don’t forget those longer runs to build your stamina.

And recovery runs? Essential. They’re your body’s time to heal and strengthen. I’d also recommend that you add in some strength training—your legs need all the power they can get!

Here’s a simple 3-week training plan I used as I got closer to my goal. Feel free to tweak it based on your own needs and schedule.

Week 1

  • Monday: 30-45 minutes easy run
  • Tuesday: 5 x 1K at race pace with 3 minutes recovery
  • Wednesday: 30 minutes easy
  • Thursday: Rest or cross-train
  • Friday: 3 x 2K at 4:10 per kilometer
  • Saturday: 60-90 minutes long run
  • Sunday: Rest or cross-train

Week 2

  • Monday: 30-45 minutes easy run
  • Tuesday: 10 hill sprints (45-60 seconds each)
  • Wednesday: 30 minutes easy
  • Thursday: Rest or cross-train
  • Friday: 40-50 minutes of fartlek training
  • Saturday: 60-90 minutes long run
  • Sunday: Rest or cross-train

Week 3

  • Monday: 30-45 minutes easy run
  • Tuesday: 10 x 400m sprints
  • Wednesday: 30 minutes easy
  • Thursday: Rest or cross-train
  • Friday: 6 x 800m at race pace
  • Saturday: 60-90 minutes long run
  • Sunday: Rest or cross-train

Pacing Strategies

  • Easy Runs: Maintain a conversational pace, typically 1-2 minutes slower than your goal 5K pace.
  • Tempo Runs: Aim for a pace that feels “comfortably hard,” around 15-30 seconds per mile slower than your goal pace.
  • Intervals: Push yourself during interval sessions to match or slightly exceed your goal race pace, allowing your body to adapt to faster speeds.

Join the Community!

We want to hear from you! Have you set your sights on achieving a sub-20 5K? What challenges have you faced, or what strategies have worked for you? Sharing your experiences can inspire and motivate fellow runners who are navigating their own paths.

Feel free to share your thoughts, ask questions, or provide tips that have helped you along the way in the comments section below. Whether you’re just starting your training or are already well on your way, your insights matter in our running community!

Let’s support each other as we work towards our running goals—your journey can help others reach theirs!

How Does Running Help With Academic Performance?

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running shoes for overpronators

Finland has a national action program dubbed Finnish Schools on the Move (FSM). Under the program, children in comprehensive schools go on a 15-minute break to play and socialize after every 45-minute lesson. On the program website, officials say engaging in physical activity improves learning. Away from Finland, studies done over the years show a strong link between exercising and better performance in school.

You may have thought of incorporating a running regime into your study plan. Well, Finnish education authorities show you’re on the right track. And it’s possible to do both activities well, especially if you choose to buy Studybay.com papers and essays, where buying an essay online can place you miles ahead in your studies.

Let’s look at how running helps improve academic performance.

Running Improves Memory

Running improves memory in several ways:

● It increases blood flow to the brain: Blood perfusion in the brain means better memory, so you develop better recall of what you study.
● It increases the size of the hippocampus: As a form of aerobic exercise, running increases the size of the hippocampus. A greater hippocampal volume is associated with improved memory.
● Supports endorphin production: Running raises body temperature and activates sweat glands. And as you sweat, the body ramps up the production of endorphins like dopamine and serotonin. These ‘happiness’ chemicals have a positive effect on learning and memory.

Running Improves Brain Activity

We’ve determined that running has an impact on hippocampal volume. The hippocampus, in turn, connects to the prefrontal cortex. This is the part of the brain responsible for:
● Comprehension
● Problem-solving
● Reasoning
● And creativity, among other functions.

Neuroscientists call these critical brain activities executive functioning. Unlike reflex action, executive functions are actions we take willfully. When you have excellent executive functioning, your academic achievements are likewise exemplary.


Running Helps You Focus Better in Class

Healthy hippocampus activity helps you block distractions, improving your concentration and focus. Running helps redirect your attention to where you need it most when school is in session:

● The classroom
● Group discussion
● Or private study time.

Running Helps with Multitasking
Another benefit of a healthy hippocampus is that it gives you cognitive flexibility, enabling you to multitask. Without this ability, you cannot take notes as the instructor is teaching. You would also find it hard to carry out instructions as the teacher gives them.

Running Improves Mood

According to Mayo Clinic, running lifts your mood and helps ease anxiety. When you’re less anxious and in good spirits, you’re more likely to concentrate while studying. Conversely, a depressive mood weighs down the brain and leads to cognitive dysfunction.

Scientists found that depression shrinks gray matter volume and reduces functional activity in the hippocampus. Your academic performance takes a hit when in such a condition. Even though life regularly throws us curveballs, you can push yourself to get your daily dose of exercise and, in this way, alleviate the symptoms of depression and anxiety.

FAQs

1. How Often Should I Run?

To get the most out of running, do it 3-5 days weekly, each lasting at least 30 minutes. Remember to have a rest day between your active days to give your muscles time to recuperate. Going at it every day of the week is unhealthy and will only hurt you in the end, as you develop tears in the muscle tissue, which leave you too sore to exercise.

If you haven’t been physically active, start small and then add to the minutes as you go on. A 10-minute run is acceptable for someone who’s just starting. Then increase it to 15, 20, 25, and 30 minutes every few days or week.

You may go beyond 30 minutes if you feel up to it. Let your body guide you. You’ll know when to increase the sprint duration as you listen to your body. Keep the intensity low initially, then increase it as your body adapts to the new routine.

The important thing is to keep your routine consistent. That’s how you get the benefits, by doing it week after week.

2. When Is the Best Time to Run?

You can run at any time. Some people prefer to do it early in the morning, some in the evening, and others during the day. Research into the different time slots shows that each has unique benefits. But for students who want to reap maximum academic gains from the exercise, plan your schedule so you finish your running session an hour before your study time.

Cognitive neuroscience researcher Prof. Charles Hillman reports that enhanced cognitive ability following a bout of exercise lasts at least an hour. That’s according to findings from a study he led on the impact of exercise on cognition in preadolescents. Running one hour before studying a particularly challenging topic can help with information absorption and retention.

3. Should I Eat Anything Before Running?

A prerun snack is important if you’re running for over an hour. Experts recommend eating a high-carb meal 3-4 hours before your run. Avoid foods that slow digestion, such as fat, fiber, and protein. You want your digestion system to work optimally to prevent the sluggishness that could impact your performance.

Carbohydrates are preferable as they increase the amount of glycogen in muscles, keeping your blood sugar levels high so you don’t develop hypoglycemia. Consuming carbohydrates also increases exogenous carbohydrate oxidation, which improves your endurance so you can run longer without exhaustion. Ensure you don’t take a heavy meal, as this can cause indigestion or nausea. Fruit, cereal, or an energy bar are all good snack options.

If you’re running for less than an hour, you can omit snacking before your run. But there’s no harm in taking a light meal 1-2 hours before your run. Should you opt out of a prerun snack, listen to your body during the run, and stop if you feel dizzy.

Take fluids to keep you hydrated before and during the run. Experts agree that spelling out a standard fluid intake threshold for every runner is impossible. The amount of water to take depends on the temperature, how long you intend to run, and how much you sweat. Keep a bottle of water with you and sip a little as you go if your body demands it.
Final Thoughts
Beyond improving posture and physical fitness, running can help improve your academic performance. It does this by boosting memory, focus, comprehension and problem-solving ability, and easing anxiety. To make these effects long-term, make running a lifestyle goal rather than a one-time or short-term endeavor.

References

American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance – PubMed. (2016, March 1). PubMed. https://doi.org/10.1249/MSS.0000000000000852
Hillman seeks to understand exercise-cognition links. (2011, February 9). Default. https://beckman.illinois.edu/about/news/article/2011/02/09/72648afe-64e5-4977-a5d3-5768c81c778c
Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research – PubMed. (2000, June 1). PubMed. https://doi.org/10.2165/00007256-200029060-00004
Beck, K. L., Thomson, J. S., Swift, R. J., & von Hurst, P. R. (2015, August 11). Role of nutrition in performance enhancement and postexercise recovery. PubMed Central (PMC). https://doi.org/10.2147/OAJSM.S33605
What to Eat Before Running. (n.d.). What to Eat Before Running. https://www.healthline.com/nutrition/what-to-eat-before-running
Running for health: Even a little bit is good, but a little more is probably better – Harvard Health. (2014, July 30). Harvard Health. https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310
Mental Health Benefits of Running. (2023, May 9). WebMD. https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
Zhang, F., Peng, W., Sweeney, J. A., Jia, Z., & Gong, Q. (2018, March 5). Brain structure alterations in depression: Psychoradiological evidence. PubMed Central (PMC). https://doi.org/10.1111/cns.12835
Depression and anxiety: Exercise eases symptoms. (2017, September 27). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin
Voss, M. W., Soto, C., Yoo, S., Sodoma, M., Vivar, C., & Praag, H. V. (2019, February 16). Exercise and hippocampal memory systems. PubMed Central (PMC). https://doi.org/10.1016/j.tics.2019.01.006
C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin