The half marathon distance? It’s 13.1 miles.

A half marathon is a challenge for most of us, but it’s also one of the world’s most popular race distances

Before my first half marathon, I had no clue what 13.1 miles would feel like.

Sure, I could picture the distance on a map, but running it?

That was a whole other story.

Whether you’re about to tackle your first or eyeing your next, let me walk you through it as your coach—and someone who’s been there.

Breaking Down the Distance

Alright, the half marathon is officially 13.1 miles.

That might sound like a lot, but here’s some perspective

Ever run laps around a track? You’d need to complete 53 laps to hit that distance.

Or, to make it even more real, you’re looking at about 20,000 steps. (Yes, I checked my watch during my race—it’s a lot of steps.)

As you might notice, 13.1 is a very specific number. This specific distance is actually half of the full marathon, which has an interesting backstory. You can read about it here. And here’s the full guide to marathon distance.

How Tough is a Half Marathon?

I won’t sugarcoat it—it can be hard, especially if you’re new to endurance running.

Having a good half marathon training plan will help build your endurance and strength, no matter your current fitness level

The right plan can make it easier—just make sure it’s realistic for you.

If you’re new to running, a couch-to-half-marathon plan is a good place to start. During this plan, you start with easier sessions that consist of walking and running; then, you build up your weekly volume over long weeks up to the event.

This way, you can build up your endurance gradually and avoid injury or burnout

What’s more?

If you’ve recently done a 5K or 10K and want a bigger challenge, the half marathon is a great next step

When I started training, I followed a walk/run plan. My first few weeks? Brutal. But each week, as the distances grew, so did my confidence. If you’re like I was, feeling unsure, take it slow. Build that endurance over time; trust me, you’ll surprise yourself.

Want more challenge? Try this 90-minute half marathon training plan.

What’s a Typical Half Marathon Finish Time?

Let’s talk time. Most beginners finish between 2 to 3 hours.

When I trained for my first half, my goal was just to finish without stressing about the time. I remember crossing mine in 2 hours and 45 minutes, exhausted but proud. You’ll get there whether walking, jogging, or somewhere in between.

If you’re more experienced, maybe you’re eyeing that 1-hour 40-minute mark. That’s awesome! But remember your race, your pace. Don’t worry about what others are doing. My personal best came after I stopped chasing times and started running for myself.

My advice? Just enjoy the journey.

For me, consistency was key. Some weeks, I felt amazing and crushed my runs. Other weeks, I struggled. But as long as I kept showing up, I made progress. It just takes time and practice. The details will fall into place

Training for a Half Marathon

Half-marathon training programs are usually between 12 and 16 weeks. At the very least, it will take three months to race, but it depends on your starting option.

Beginners should stick to a training plan designed for first-timers.—such as the couch to half marathon plan—that lasts no less than 16 weeks to be race-ready.

But if you have a good base, I’d recommend training for 12 to 16 weeks for the distance.

Last but not least, advanced runners will follow a plan that’s 12 weeks long.

Just keep in mind that these are just suggestions. Your current fitness level is the deciding factor.

Tips for Beginner Runners

If this is your first time training for a half marathon, here are a few things I wish someone had told me:

• Consult a Doctor: Always check with your doctor before training, especially if you have health concerns. When I started, I was dealing with some knee issues, so having that check-up gave me peace of mind.
• Sign Up in Advance: Committing to a race well ahead of time keeps you motivated. Having that race date circled on my calendar was a constant reminder to stick with my training, even on the days I wasn’t feeling it.
• Choose a Good Plan: There are many training plans, but choosing one that fits your schedule and lifestyle is important. I’ve made the mistake of trying to follow a plan that had me running way more than I could realistically fit in, and it only led to frustration. Find something you can stick with.
• Get Proper Running Shoes: This one’s huge. Seriously, invest in a good pair. I ran in the wrong shoes in my first half and paid for it with blisters and knee pain. A good pair of running shoes is essential; you don’t want to skimp here. Head to a specialty running store and get fitted—this changed everything for me when I started running longer distances. Expect to pay around $100, but it’s worth every penny.
• Build Your Mileage Slowly: Start small, and don’t try to do too much too soon. I always follow the 10% rule, increasing my weekly mileage by no more than 10%. It’s a simple way to avoid injury while still making progress.
• Cross-Train: Strength training, yoga, biking—these are all great ways to build your fitness without pounding the pavement daily. I’ve found that adding strength training into my routine helped me avoid injury and made me a stronger runner overall.
• Come Up With a Race Strategy: Once your training’s on track, it’s time to think about race day. Have a pacing plan in mind and break the race into smaller chunks in your head. For example, if you aim to finish in two hours, think about how you want to pace each mile. I like to break the race into thirds—run the first part easy, stay steady in the middle, and then pick up the pace toward the end.
• Stay Motivated. Training for 13.1 miles can feel like a grind sometimes. When I was losing steam, I told everyone about my race. The accountability from friends and family kept me going. Find your tribe—whether it’s an online running group or your neighbors cheering you on.

In Conclusion

The half marathon is as much a mental challenge as it is physical.

Many a day, I questioned if I could do it. But here’s the thing—every single mile gets you closer. Trust the process, be patient with yourself, and remember why you started in the first place.

So, lace up, get out there, and make this half marathon yours. You’ll look back on this journey and realize that the distance wasn’t the hardest part—it was taking that first step. And guess what? You’ve already done that.

Do you run regularly but are often plagued with an injury? Then you should add the single-leg bridge exercise to your training plan.

The single-leg bridge is an awesome exercise to isolate and strengthen your hip extensors—key running muscles (more on later).

You don’t need any special equipment for this exercise, so it can be performed virtually anytime, anywhere.

This makes the perfect fit for lower body exercises performed at the gym, in your bedroom, or even while traveling.

But how do you make the most out of it? That’s where today’s post comes in handy. In this article, I’ll be diving into the following:

• What the single-leg bridge
• The benefit of the single-leg glute bridge
• Who should be doing the single-leg glute bride
• How to do the single-leg glute bridge
• And so much more

What is the Single-Leg Glute Bridge

A form of advanced bridge exercise, this single-leg glute bridge is a fantastic exercise for targeting your posterior chain.

Consisting of a unilateral variation, the Single-Leg Glute Bridge targets muscle groups throughout your body, like the hip flexors, hamstrings, lower back muscles, and gluteal muscles, including the gluteus maximus, gluteus Medius, and gluteus minimums.

Without strong running muscles, you risk putting undue stress on your joints and other body parts. This not only hinders performance but can also cause injury.

The Benefits of Single-Leg Glute Bridge

the Single-Leg Glute Bridge is a unilateral exercise.

Unilateral training—or training one side at a time—works well to prevent and fix muscle imbalances. By performing unilateral exercises, you can build your muscles more evenly, which leads to better functionality and athletic power.  

In addition, this exercise can also be used as a strength test, helping to determine whether you’re at risk of certain injuries, especially a hamstring injury.

What’s more?

If you’re suffering from back, whether because you spend a long time in sitting positions or simply because of bad posture, strengthening your glutes may help relieve your pain.

Guess which exercise targets your glutes like nothing else? Of course, the Single-Leg Glute Bridge.

For more on the benefits of the single-leg bridge exercise, check the following resources:

• The effects of performing a one-legged bridge with hip abduction
• The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension.
• The Immediate Effects of Single Leg Bridge Exercise on Abdominal Muscle Activity
• How to Do Single Leg Bridges
• Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study
• How to Do the Glute Bridge and Why It’s So Important

Additional Resource – Your Guide to Groin Strains While Running

How to Perform The Single Glute Bridge

Start by laying on your back, hands by your sides, feet flat on the floor, with knees bent.

While engaging your core and glute muscles to support your body and pressing your left heel into the floor, kick your right foot up, extending your leg fully, so it is around 45 degrees on the ground.

While performing the single-leg bridge, keep your glutes and core engaged, toes pointed up. As you raise your hips, breathe and press down into the ground through your heel.

Hold the upward position for a moment, then lower your hoops slowly while keeping your right leg extended to return to the starting position.

Repeat 8 to 12 times, then switch sides to complete one set.

Perform reps and sets based on your strength level to maintain proper form throughout all sets and repetitions.

Additional Guide – Leg workouts for runners

Making The Single-Leg Bridge More Challenging – Variations

You can perform the single-leg bridge in many ways to match your skill level and goals.

Let’s look at some variation

Two-Leg Bridge

If you cannot perform the single-leg glute bridge, consider making it easier by sticking to the classic variation, in which you keep both feet on the floor bridge while performing the hip raise.

This should help you build enough strength and endurance to progress to the one-leg variation.

Additional resource – Clamshells for runners

Longer Hold

Instead of holding the top movement for a moment, try to keep your leg up for longer.

This puts even more pressure on your hips while further activating your core. I’d recommend starting with a 10-second hold, then working your way up to 45-second holds before returning to the starting position.

Additional Resource – 13 Exercises to improve running

Bridge March

Another variation that will have you panting for air is the bridge march. This exercise teaches you to stabilize your pelvis as your legs move and is ideal for runners and preventing low back pain.

Here’s how to perform the bridge march variation.

Begin by lying face-up, knees bent, and arms folded across your chest. Place your weight on your heels, with the toes slightly off the ground. Engage your reglues and core to bridge up.

Next,  press your heels into the ground and lift your hips up until your shoulders and knees are aligned, then raise your right leg toward your chest until your hip is at 90 degrees.

Hold for a moment, lower your right foot to the ground, and lift the left leg while keeping your hips raised throughout the movement.

Keep alternating your legs for the rest of the exercise. And do not let your hips sage as you march.

Additional reading – How to Avoid Running Injury

Looking for the best advice on how to prevent lactic acid build-up while running? Then this post is for you.

Here’s the truth.

If you often run hard or perform lots of high-intensity interval training, you’ve likely experienced the intense burn in your muscles that usually comes with hard training.

This intense muscle-burning sensation is commonly attributed to lactic acid build-up. And for a long time, runners—and athletes from all over—have looked east and west for ways to reduce this lactic acid build-up.

But when it comes down to the truth, the belief that lactic acid is behind the burning sensation in your muscles (as well as post-workout sereneness) is a myth.

Yes, you heard me right! Lactic acid isn’t the bad guy.

So, what’s going on here? If the lactic acid build-up isn’t the culprit behind the burning pain, what’s causing it?

Worry no more.

In this article, I’ll dive into everything you need to know about lactate, lactic acid, and running. And to clear up a few misconceptions about lactic acid while we’re at it.

Sounds great?

Let’s get started.

What is lactic acid?

Lactic acid is a key component of the proper function of the human body.

More specifically, it’s the by-product of the breakdown of glucose—a process known as glycolysis, which is an energy system that produces ATP energy in the absence of oxygen in muscle cells.

This production happens when oxygen levels are low, often during intense exercise. The harder you run, the more lactic your body produces.

Once it’s in your bloodstream, lactic acid breaks into lactate and hydrogen ions. Lactate gets processed and turned into fuel by your mitochondria—energy factors in your cells. But those hydrogen ions cause some problems. More on this later.

Some health conditions can boost the production of lactic acid or limit your body’s ability to clear it from the blood. This can cause a serious lactate build-up, medically referred to as Lactic acidosis.

Your body employs lactic acid at a whole-body level. As a result, it plays a crucial role in the proper function of cells, tissues, and organs. Overall, lactic acid has three main functions in your body. These include:

• A chief energy source of mitochondria
• A signaling molecule
• As a precursor for glucose production.

The Process Of Lactic Acid Production

Let’s look at the process behind lactic acid production without getting too technical.

Your body provides energy to your muscles via a process known as glycolysis, in which it breaks down carbohydrates—in the form of glucose from the food you eat—and produces adenosine triphosphate

How much ATP is released from glycolysis depends on the presence of oxygen during glycolysis.

When you work out at high intensity, your body gradually relies on your fast-twitch muscle fibers to produce power. However, these fibers aren’t capable of using oxygen as efficiently.

So, during a hard workout, like when you sprint as hard as you can—ATP requirements are high, but oxygen levels are low.

In other words, during high-intensity exercise, your body requires more fuel than normal to keep the muscles functioning.

When this takes place, glycolysis becomes anaerobic. Thus, during anaerobic glycolysis, glucose is broken down into lactate, which leads to higher levels of circulating lactate in the blood.

Additional Resource – Your Guide to Groin Strains While Running

Does Lactic Acid Make Your Muscles Burn When While Running & Exercising?

The short answer is no.

For a long time, it was thought that lactic acidosis, or the increased concentration of lactic acid in the muscles, was behind the burning felt during intense training.

However, research tells us that lactic acid isn’t to blame for the burning sensation in your muscle when you work out at high intensity.

Let me clear up something.

Lactic acid is created when a hydron atom bonds with the lactate molecule. It’s specifically a blend of a positive hydrogen ion and a negative lactate ion. However, researchers have discovered that lactic acid as a molecule cannot exist in the body in its complete form since the pH of the human body is too high.

More specifically, the pH of our blood is too alkaline, or not acidic enough, to maintain the bond between the lactate molecule and the hydrogen ion.

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

The Culprit Behind Burning Sensation in Muscles When Working Out

Traditionally muscle soreness has been blamed on lactic acid. But, as I just explained, lactic acid is a source of fuel that powers our muscles during exercise.

So if it isn’t lactic acid, what’s responsible for the burning sensations when you’re running fast and hard?

Again, science may have the answer. Research has found that lactate production increases the number of hydrogen ions, making the body unable to break down the hydrogen ions fast enough. The build up of these molecules make the environment acidic, causing the infamous muscle burn while exercising.

The truth is lactate delays muscle fatigue. Your muscles would fatigue much faster without it.

Additional resource – Strava for runners

But what about post-exercise muscle soreness?

Some experts suggest that exercise-induced muscle soreness is caused by the microdamage in the muscles and connective tissue, causing inflammation.

The scientific term for this muscle pain is Delayed Onset Muscle Soreness (DOMS), which is the natural process that the body experiences to recover and build muscle tissue.

Virtually all types of exercise, not just running, can induce some soreness but the more intense the exercise, especially movement with a drastic emphasis on the stretching or lengthening phase, play a more drastic role in how sore you feel the day or two after a workout.

Additional resource – Running with a labral tear

How To Manage The Burning Sensation In Your Muscles

Fortunately, you don’t need to do much to eliminate “lactic acid” buildup in your muscles.  You got a liver to thank for that, as it takes care of the processing of lactate.

As soon as you slow down your pace and start to breathe in more oxygen, the pH levels will increase, and the burning sensation will fade. However, there are many things you can do to help manage the burning in your muscles from a hard run.

Let’s check a few.

Increase Intensity Slowly

The best way to limit post-run muscle soreness is gradually building up to higher mileage.

Although stepping out of your comfort zone is key, overtaxing your muscles can be counterproductive. Running often and hard without proper recovery can cause serious muscle soreness and even lead to injury.

As a rule, don’t increase intensity—whether distance, speed, or both—too fast or all at once.

Follow the 10 percent rule, increasing your weekly mileage by no more than 10 percent. Only add speedwork once you have a solid mileage base—20 to 25 miles per week for at least three months straight.

Start feeling the burning pain while running? Then slow down.

Additional Resource – Here’s your guide to the Maffetone Method.

Drink Lots of Water

When you feel thirsty during a run or workout, know that’s a sign that your muscles need more oxygen. So please, don’t wait until you’re thirsty to drink water. If you feel thirsty, you’re already dehydrated.

So how much fluid do you need?

I don’t have the exact answer as it depends on many variables such as your physiology, hydration needs, training intensity, and temperature—to name a few

But overall, I’d recommend having 16 to 24 ounces of water two to three hours before a run. Then, for long runs, have an extra 8 to 12 ounces of fluid every 20 to 30 minutes of running.

Additional resource – your guide to running with metatarsalgia

Run Regularly

Maintaining a consistent routine is the best way to become a better runner.

If you want to run farther and faster, you must run more often. This doesn’t mean overextending your body, but at least keep a consistent running routine. Strive for incremental progress—not huge leaps.

Improve Your Lactate Threshold

It’s only by training properly that you’ll increase your lactate threshold. This is the pace you can run at before your body starts to require to make energy anaerobically.

Tempo training and speedwork can help increase your lactate threshold, thus improving your fitness.

Running within your lactate threshold helps adapt your body to extra energy production. You’ll need less glucose to burn for fuel. This, over time, leads to less lactic acid buildup.

Additional Resource – Why is my running not improving

Compression

Another way to help eliminate waste products in your muscles is using compression before and/or after a run.

Research has reported that using compression gear during and after running helps stabilize the muscles and speeds up recovery from fatigue and pain.

What’s more? Compression gear puts pressure on the blood vessels, which pushes out metabolic waste and improves circulation.

Once you remove the compression, your blood vessels expand further than before, ushering in a new supply of oxygen-rich blood.

Additional resource – Is Aqua Jogging Good for Runners?

Apply Heat Before Running

Another option for removing metabolic byproducts from your muscle is using heat before an intense run or heavy workout. Then apply cold after post-exercise.

Heat activates stiff and sore muscles by improving blood flow. This helps improve performance and reduce injury risk.

What’s more?

Following a hard run, your nervous system  is extremely alert, which may cause a burning sensation. Applying cold post-run calms your nervous system and brings things back to homeostasis.

Once the muscles are warm again, they open wider than before, improving oxygen-rich blood flow.

Cool Down Properly

Cool-downs are a must. Opting for a low-intensity pace lets your body take in oxygen while you’re still moving.

This helps keep blood flowing to your muscles, allowing the removal or flushing of lactate or hydrogen ions from your muscles.

Stretch Down

Lactic acid might take roughly 30 to 60 minutes to disperse post-run, so cool down properly and stretch right after.

Stretching post-exercise helps your muscles relax and boost blood flow to your muscles. This, in turn, helps relieve tension allowing for more flexibility when running.

Foam Roll

Want to take your flexibility and mobility work to the next level?

Try foam rolling, as it can release tight muscles and limit the build-up of lactic acid in the muscles.

How?

Foam rolling stimulates circulation and encourages lymphatic drainage.

I’d also recommend you massage your running muscles with a foam roller before a hard run. This works well both for pain relief and relaxation.

Additional Resource – Here’s your guide to hydration running vests

Eat Right For Less Lactic Acid

Diet also matters when it comes to flushing out lactic acid. Some foods help you manage lactic acid buildup to prevent lactic acidosis.

Overall, foods rich in magnesium, B vitamins, and fatty acids are the way to go.

Great sources of vitamin B include:

• Leafy green vegetables
• Fish
• Poultry
• Eggs
• Peas
• Beans
• Cereals
• Dairy products

As for magnesium, add the following to your menu

• Spinach
• Turning greens
• Collard greens
• Navy beans
• Kidney beans
• Sesame, pumpkin, and sunflower seeds
• Nuts

What’s more?

Consider taking magnesium flake or Epsom salt to improve magnesium absorption. This can also help improve energy levels, promote relaxation and soothe soreness.

Last but not least, foods rich in fatty acids include:

• Freshwater salmon
• Corn oil
• Walnuts

These help lower inflammation in the body, which actively reduces muscle soreness experienced following a hard run. These can also speed up your recovery rate.

Additional Resource – Here’s your guide to pre and post run nutrition

If you often run, especially if you train for a longer race such as the marathon, odds are a running belt will help you. Choosing a proper running belt is just as crucial as good running shoes.

Fortunately, there’s a belt for every type of runner, and with some research, you’ll be able to find a proper belt that doesn’t chafe or bounce while logging the miles.

In today’s post, I’ll explain the importance of running a hydration belt and a few things you need to consider when choosing one.

What Are Hydration Belts?

A running belt is a must-have item for runners who need something to keep their bits and pieces. Most running belts are specifically designed for the activity by reducing the risk of bouncing and chafing, which often comes with high-impact activity.

Runners belts are a convenient, comfortable, and hands-free way to carry your running essentials.

These belts strap onto your waist with the capacity to hold one to four water bottles, depending on the brand.

In addition, these belts allow you to carry your keys, phone, and even water one run while keeping your hands and pockets free.

Although the running market is flooded with these belts, most are similar. They’re made of various materials, have several compartments, and come in various sizes depending on the runner’s needs.

And don’t worry. You can find lots of styles and storage options that fit your need.

Now that you know a thing or two about running belts, let’s learn how to choose a good one.

Additional resource – Strava for runners

Tips For Choosing A Running Belt

Choosing a new running may seem overwhelming, thanks to the abundance of choices on the market. So with hundreds and hundreds of models and brands, how do you know which running belt is best for you? Which features should you look for?

Worry no more.

Consider the following points before buying your next (or first) running belt.

The Right Fit

To get the right fit, the belt has to be positioned low with the pouch at the front at the widest part of your hips. Start by measuring your hips before making sure you find the right-sized belt.

I’d recommend a belt with an adjustable strap. This allows you to adjust the belt.

Choose a belt that can be pulled firmly around your waist so it lies flat against your lower back. This helps limit the amount if moves during running.

You should also choose one with a stretchable elastic band so it can be adjusted for a comfortable and snug fit.

Additional resource – Prescription Glasses for runners

Grippers and Bounce

Another feature to seek is silicone grippers. Why? Running belts that feature silicone grippers on the inside are less bouncy.

What’s more?

Check if the belt’s design is evenly distributed, so there is zero to little interference while you run.  When the belt is ergonomically designed, it’s less likely to cause chafing.

Additional Resource – Your Guide To Runners Nipples

Water Capacity

Depending on how long you plan to run, you may need more water. Overall, the longer you run, the more water you’ll need. Endurance athletes will need more water than recreational 5K runners.

Different running belts have different water-holding capacities. Some allow one big bottle, some allow for 2 to 4 bottles, some allow just one small one to be held, and some brands feature tailed water bladder.

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

Hydration Capacity

Taking enough water to drink while running will reduce your risk of dehydration, fatigue, and heat stroke.

How much fluid you need during a run depends on how long you plan to run and your hydration needs, but overall, you may need more or less space for water bottles on your running belt.

The water bottle can be divided into three types:

• A water pouch with just one bottle
• A fully loaded running belt with one or two bottles of 12 and 16 ounces capacity, respectively.
• A running belt with a holster for your own water bottle of up to 20 ounces capacity.

Regardless of your choice, ensure the water bottle is easy to access and use. It should also come with a silicone mouthpiece and a quick-flow spout. You should also make sure that you can slide the bottle in and out of the holsters in a way that won’t interfere with your run or spill water on yourself.

Additional Resource – Prevent chafing when running

Weight of The Running Belt

This shouldn’t be a surprise, but carrying a heavy load, especially when running for an extended period, can impact your running performance.

Instead, choose the lightest running belt—as long it meets your need. Less load improves running efficiency. Thus, you’ll be able to comfortably run farther and faster. That’s a good thing if you ask me.

Need a lot of water on the run? Then a heavy belt could drastically change your running pattern.

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

Materials

Another thing to look for is the right material. Make sure to that material is comfortable while strapped onto you. This is important to ensure no excessive build-up of sweat.

Overall, I’d recommend Neoprene fabric as it is elastic, lightweight, and less bulky than other options.

Training in rainy weather? Go for fabrics that are water-resistance to protect your valuables. Keep in mind that belts with stitches or zippers can be water-proof.

Choose a belt designed from a water-resistant material.  Neoprene is a good option since it’s water-resistant and breathable, stretchy, lightweight, and durable.

Though you might tuck your t-shirt under your running belt, if the fabric isn’t breathable, it can still cause chafing and discomfort.

Pay Attention To Pouch Size

The pouch is a key feature to consider when choosing a running belt.

Consider the size of your essentials, too. For example, you might carry a bigger smartphone than the standard size. Therefore, you’ll need a bigger size or one with an extra phone pocket.

In other words, the pouch size depends on what you intend to carry with you. But, whatever you choose, ensure that that belt can sit comfortably against your back.

Running Belt and Gender

Most running belts are unisex—men and women can use them.

However, some running bets may offer gender-specific features that can help you along the mile more comfortably. Some are designed to be better suited for female runners and more male-specific.

Consider The Extra

Some running belt features are added extra to fit your running needs. Others let you personalize them to your own needs.

Some of the things to consider include the following:

• Integrated bib toggles for racing
• Sunglasses pouch
• Bottle holster add-on
• Reflective details for extra visibility
• Luminous color options
• Loops for energy gel packets
• Interior pocket
• Separate case for a phone

Choose Running Belts – The Conclusion

There you have it! If you’re looking for the complete guide to running belts then today’s post has you covered. The rest is just details.

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

Thank you for dropping by.

Have you thought about how long it actually takes to walk a mile?

Knowing how long it takes to walk a mile is useful, no matter where you are in your walking journey.

Here’s the answer:

Walking at a steady 3 to 4 mph pace usually takes about 15 to 20 minutes per mile

If you’re new or prefer a relaxed pace, you’ll probably be closer to the 20-minute range

Let’s break it down a bit more.

How Long Does It Take to Walk a Mile?

Adding a daily mile walk is a great way to get more movement into your routine.

For most people, walking at a moderate pace of three to four miles per hour will take 15 to 20 minutes to complete a mile.

If you’re a competitive walker, you might clock in closer to the 11-minute mark. On the other hand, if you’re just starting or prefer a more relaxed pace, it might take you closer to 20 minutes, according to a large, long-term study.

And guess what? You can improve your speed with a little practice.

Factors like age, fitness level, and even the terrain you’re walking on will impact your time. For example, men generally walk faster than women, and our pace tends to slow as we age. Consistency is key, no matter where you start.

This leaves plenty of room for those variables to play a role. Luckily, you can find many apps to help you calculate your distance and pace.

Prefer running? Here’s your guide to average mile times.

How Many Steps in a Mile?

Curious how many steps you’re taking in a mile? On average, a mile is around 2,000 to 2,500 steps, depending on your stride. At 3 mph, it’s about 2,250 steps per mile; at 4 mph, it drops to around 1,935 steps.

What’s more?

If you jog or run, you’ll need even fewer steps to cover one mile since you’re getting more steps while running. (Learn more about how many miles is 10000 steps here. You can also learn more about how many laps is a mile around a track here.)

One day, I tracked my steps with a pedometer and found I was taking around 2,300 steps per mil. It made sense, given my pace, but the faster you walk, the fewer steps you’ll take to cover the same distance. If you’re curious, tracking your steps is a fun way to see how your stride impacts your walking distance.

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

Why Walking is So Great for You

Walking is more than just covering distance—it’s a great full-body workout with tons of benefits.

I’ve found that regular walks have done wonders for my mental clarity. I started walking consistently a few years ago to manage stress, and it became a game-changer for my mood and focus.

And science backs this up too. Research shows that walking increases blood flow to the brain, which helps with creativity and overall well-being.

Beyond mental benefits, regular walking can:

• Boost your fitness: Walking builds endurance, especially when done regularly.
• Improve insulin sensitivity: This can aid in weight loss and overall body composition.
• Reduce the risk of chronic conditions: Walking helps manage cholesterol, blood pressure, and diabetes.
• Enhance brainpower: Walking stimulates brain function, boosting focus and creativity.
• Lower the risk of serious health issues: Regular walking can reduce the risk of depression, stroke, and heart disease.

Longer Walks? No Problem

Wondering how long it’ll take to walk longer distances? Use the same ballpark figures:

• A 3-mile walk will take around 45 to 60 minutes.
• A 5-mile walk could take anywhere from 75 to 100 minutes.

A pace calculator can help you get specific times based on your speed.

How Fast Can You Walk a Mile?

Did you know the fastest mile ever walked is an incredible 5 minutes and 31 seconds? It’s held by British Olympian Tom Bosworth. That’s faster than most people can run a mile! While most of us won’t be hitting that pace, it just shows what’s possible with dedicated training.

If you want to improve your speed, I recommend using a smartwatch or app to track your pace in real-time so you can push yourself to walk faster over time.

How can I make my walking routine more effective for weight loss?

To boost weight loss, try adding variety to your walking routine. Start with intervals—alternating between a moderate and brisk pace—which can increase calorie burn and keep things interesting. Adding hills or inclines, or even carrying light hand weights, can also up the challenge. And don’t forget, consistency is key! The more regular your walking habit, the better the results you’ll see.

How Many Calories Does Walking a Mile Burn?

The number of calories burned while walking depends on a few things:

• Your body weight
• Your walking speed
• The terrain (flat vs. inclined)
• Your fitness level

But here’s a rough estimate based on body weight:

• If you weigh 120 pounds, you’ll burn about 65 calories per mile.
• If you weigh 160 pounds, you’ll burn around 105 calories per mile.
• If you weigh 180 pounds, expect to burn around 115 calories per mile.

The faster and longer you walk, the more calories you burn, making walking a great way to stay active and manage weight.

Based on these estimates, expect to burn around 450 to 700 calories weekly if you walk a mile daily.  Sure, the more miles you walk, the more calories you burn.

Tips to Increase Your Walking Pace

Want to speed up your walking pace? Here are some tips:

• Track your progress: Use a fitness tracker or app to monitor your pace and distance.
• Start slow, then build up: Gradually increase your pace to avoid burnout or injury.
• Take breaks: Don’t hesitate to slow down for a minute or two to catch your breath if you’re pushing yourself.
• Extend your distance: Try longer walks to build stamina as your endurance improves.

Monitoring Your Intensity

One of the best ways to track your walking intensity is to pay attention to how you feel. If you can still hold a conversation while walking, you’re probably at a moderate pace. If talking is tough, you’re pushing into a higher-intensity zone. You can also use a heart rate monitor or fitness tracker to gauge your intensity level as you improve.

You can also check this article for tips on how walk more everyday.

Conclusion

The time it takes to walk a mile will vary for everyone, but most people can expect to complete it in 15 to 20 minutes. Focus on consistency and enjoy the process—whether you’re walking for fitness, stress relief, or just some fresh air.

If you’re curious about improving your pace or wondering how to fit more walking into your day, start small and build from there.

Do you have any questions or tips to share? Drop them in the comments below—I’d love to hear your thoughts!

Looking to qualify for the Boston Marathon? Then you’ve come to the right place.

Qualifying for Boston is one of the noblest and most common racing goals to set your sights on. Droves of runners set this goal each year, and a BQ (Boston Qualifier time) tops the list of even more runners.

And with all things worth doing, there are no shortcuts when qualifying for Boston. Those looking to get a spot need to work hard to get it.

The fact is, most spend years trying to qualify for one.  Even running within the accepted time frame doesn’t guarantee entry to the race (more on later).

So what marathon time should you run to qualify for Boston? And how do you actually get there? That’s where today’s post comes in handy.

In this article, I’ll cover

• What is the Boston Marathon
• How to qualify for the Boston Marathon
• The history of qualifying times
• The latest Boston Marathon qualifying times
• Boston marathon cut-off times?
• Fastest Boston Marathon times
• And so much more

What is The Boston Marathon

 Boston Marathon is the oldest, annual, continues-running marathon in the world.

Started in 1897 and inspired by the success of the first marathon at the 1896 Olympics in Athens, the Boston marathon is a bucket list race for many runners of all ages and training backgrounds.

 The Boston Marathon attracts some of the most driven athletes worldwide committed to slug it through every mile and making it to the finish line.

 Over 25,300 runners lined up in Hopkinton, MA, in 2022 and logged 26.2 miles of the famous course. * Additionally, over 24,900 runners and wheelchair athletes crossed the finite line on Boylston Street.

That’s around a 98 percent finish rate.

What’s more?

The event also ranks as one of the world’s best road races. The Boston Marathon is one of the Six World Marathon Majors, including Chicago, New York, Tokyo, Berlin, and London.

Note – To learn more about the history of running, click here. And here’s the full guide to how long is a marathon.

The Conditions

The Boston Marathon stands out from every other race because runners have to qualify for it. How? By satisfying  The Boston Athletic Associate-qualified time standards in an accredited marathon. More on this later.

Other than the Olympics and most Championship races, the Boston Marathon is the only race in the United States that holds qualifying requirements.

How come?

The entry limits were introduced to control the field’s size while continuing to let veteran marathon runners participate.  These standers have been revised several times, and the specific rules may change yearly.

How to Qualify For the Boston Marathon

 To earn a spot in the Boston Marathon, you’ll have to post a race time at a certified marathon faster than the Boston Marathon qualifying times based on your age group and gender.

These qualifying times are based on the official finish, or what’s known as chip time or gun time. Furthermore, the qualifying time must be roughly 7 to 19 months before race day, usually held in April.

For example, qualifying for the 2023 Boston Marathon, which will be held on April 17, 2023, must have been achieved after September 15, 2021.  Then the 2023 Boston marathon sign-up took place over five days, from September 12^th to the 16^th, 2022.

In other words, you’ll need to meet the qualifying times for your age group and gender from early as September 2021 and before signing up for the race in April.

Additional resource – Marathon pace chart

Running A BQ Doesn’t Guarantee Entry

Due to the limit in field size, achieving a qualifying time doesn’t automatically grant you access to the race but the chance to submit a registration application.

That’s why over the last few years, not all those who submitted a qualifying time have been accepted.

To improve your chances of earning a spot in the Boston Marathon, you’ll likely need to run up to a few minutes faster than the qualifying time.

Check the following table to get a glimpse of field size and non-accepted qualifiers over the past 10 years.

Boston Qualifying Times – The Tables

The following table contains qualifying times used for the recent Boston marathon, which had been used since 2003.  An extra 59 seconds is allotted for each standard.

Have Faith

Don’t feel disheartened if the times on the tables seem discouraging. Scores of runners have successfully improved their marathon times  to reach that qualifying standard. It doesn’t happen overnight, but it does happen eventually.

What’s more?

Keep in mind that the qualifying window for the 128^th Boston marathon is set on April 15, 2024, and will start on September 1^st, 2022.

The following qualifying times are based on each participant’s age on the date of the 2023 Boston Marathon, set to take place on April 17, 2023.

For more information on qualifying times and conditions, visit the Boston Marathon website here.

Additional resource – How to avoid slowing down during  a race

How to Qualify For Boston

Looking to qualify for the Boston Marathon? Then you should know that you’ll have a lot of work ahead of you.

I hate to sound like a broken record, but getting a spot in this event is tricky. Yet it can be done with the right training and mindset.

Check the following tips for making your way to the Boston Marathon starting line.

Be Realistic

The first thing you need to do when qualifying for the Boston marathon is to keep your expectations realistic.

If your current fastest marathon time is drastically slower than the qualifying time for Boston, then it’s time to be honest with yourself. For example, if your Marathon PB is 4:20 and you must run a 3:10 to qualify, ensure your goal is within reach.

Taking off 70 minutes isn’t impossible, but it will take time to get there. One year is often not enough.  The further your best time from the qualifying time, the longer you’ll need to train to get your body up to speed.

It might take at least a couple of years of consistent training for most runners to build enough aerobic endurance and strength to reach the qualifying times in their given age group.

Again, and I hate sounding like a broken record, there are no shortcuts when qualifying for Boston.

Additional resource – How to nail your sub 4 hour marathon pace

Run More Miles

The best way to get into Boston is to become a faster and better runner.

And what’s the best way to do so?

Of course, by running more miles. Practice makes perfect and all that.

Of course, don’t take my word for it.

A survey conducted by Strava, a widely used fitness network, analyzed the data of 30,000 marathon runners. Of these, 7146 qualified for Boston, and 24;330 didn’t make it.

So what was the difference that made the difference?

Mileage in the three months leading up to the event. Overall, Boston qualifiers logged almost twice as many miles as non-qualifiers.

Another survey of 125 Boston qualifiers also found that only a handful of runners cut by running low mileage.

In fact, for the 12-month periods leading up to their qualifying race, most marathoners run over 1,000 miles.

Additional Guide – What’s The Fastest Marathon Time?

Stick to An Easier Pace

Sticking to an easy pace is key as it allows your body to get stronger so you can run harder next time. Going too fast is a common mistake. Therefore, you could be overtrained or, worse, injured.

What’s more?

The same Strava survey also revealed that the BQ logged more miles at an easy pace. The male athletes who qualified for Boston ran around 15 percent of their mileage at the marathon pace, whereas non-qualifiers logged 57 percent of mileage at a qualifying pace.

The results were similar for female athletes.

Additional Resource – 20 Fun Facts about running

Add Speed Work

Although running easy is key, you should add at least one speedwork session to your weekly training plan.

Again, don’t take my word for it. A Survey of Boston qualifiers revealed that 84 percent of respondents insisted on the importance of speedwork in their qualifying time.

For example, if your time to qualify for Boston is 3:10, then you should invest some of your workouts should be designed specifically to run your marathon race pace in that time.

Just keep in mind not to overdo it. Follow the 80/20 rule in which 20 percent of your miles are hard, while the rest is easy.

Again, this is in line with the above research. Easy running is key, but it doesn’t mean that speedwork wastes time.

Additional resource – Guide to Marathon Des Sables

Eat For Performance

You’ll also need to fuel your body with the right energy to run your best.

As a rule, you’ll need the right mix of carbohydrates, protein, and fat to achieve optimal performance and recovery.

What’s more?

Experiment with different fueling strategies to find what works best. Whatever you’re eating, it should be helping you progress toward your Boston Qualifying time.

Prioritize Recovery

Though training and eating well are keys for a Boston-qualifying time, ignoring proper recovery will set you back by a lot.

Here’s the truth. Running is a high-impact sport that puts too much stress on your body. The more miles you run, the greater the impact. This additional stress creates microscopic tears in your muscles. It’s only during downtime that those tears can rebuild and build muscle.

If you keep training while skipping recovery, you risk injuring yourself or falling ill from wearing your body down.

That’s why following sound recovery practices are always s crucial, even more so when you’re pushing your body to the max.

Plan your recovery days and weeks into your cycle and stick with the plan. Don’t let your ego get in the way of your success.

What’s more?

Remember that recovery isn’t just about sitting on your laurels and doing nothing. Some of the best recovery  strategies include;

• Stretching
• Mobility work
• Foam rolling
• Ice therapy
• Ice baths
• Massage
• Epson salt bath
• Sleep

Additional resource – Here’s how to avoid a DNF in a race

Qualify for the Boston Marathon – The Conclusion

Qualifying for Boston requires hard work and commitment over time.

It doesn’t happen overnight—unless one of the few gifted athletes with the genes to run faster and far.

For the rest of us, it’s a lot of grind work.  But by implementing these strategies, you’ll increase your odds of catching that ultimate goal, a Boston qualifying time. The rest is just details.

Hands getting cold when running in winter? Then you need a pair of proper cold weather running gloves

Although running gloves might not be normally high on a runner’s list of essential items, logging the miles without them in the cold season could impact your performance like nothing else.

Running with exposed hands in frigid weather is tricky as it can lead to chafed and cracked skin and more serious injuries such as frostbite.

What’s more?

The experience isn’t just uncomfortable but can make training feel even longer and harder than it is.

That’s why choosing the proper running gloves is crucial, especially when your fingers depend on them.

But how do you make the right choice? Fret no more.

In this article, I’ll dive into how to choose running gloves for cold weather.

Why You Need Running Gloves

Often considered an optional item, running gloves is a must-have during the cold season.

The frigid temperature combined with exertion can impact the circulation in the hands and fingers. This can cause discoloration, numbness, or worsen conditions, such as Raynaud’s Disease.

That’s not the whole story. We lose a lot of body heat via our extremities, so keeping our hands exposed can make us feel even colder during winter training.

What’s more?

When you’re running and keeping your hands away from your body, the latter is especially exposed to the harsh elements.

I can go on and on, but you get the full picture.

The Many Roles Of Running Gloves

A pair of running gloves have two primary functions:

• To provide you with warm during frigid temperatures, and
• To offer protection against harsh weather conditions such as pouring rain and fierce winds.

Running gloves can serve other purposes, like increasing safety, as some also feature reflective detailing. This allows you to be seen by other road users.

Some gloves also provide grip, making it easier to hold items and operate devices such as smartphones without taking them off.

Keep in mind that research has found that exposure to the cold for long periods can hamper mental alertness, leading to an accident while running.

Additional Resource – Here’s the full guide to proper running gear.

How Cold Is Cold To Wear Running Running Gloves?

I hate breaking it to you, but I don’t know the exact answer.

The exact temperature you need to wear running gloves is a personal choice as it hinges on your comfort level, circulation, cold acclimatization, and how long you’ll be running in the cold.

But…

As far as I can tell, most runners would start putting on gloves the temperate dips below 40 degrees Fahrenheit (5 Degrees Celsius).

Here’s the full guide to winter running gear.

What To Look for When Choosing Cold Weather Running Gloves?

Hopefully, you’re now sold on the importance of running gloves for comfort and safety. Now Let’s get into the things to look for when shopping for a new pair of running gloves.

Materials

Running gloves are usually made from synthetic blends.

The four most widely used materials are polyester, fleece, acrylic, and polypropylenes, which have different sweat-wicking, warmth, breathability, and waterproofing properties.

When choosing running gloves, go for a pair made with materials that will keep you warm and dry. Check if they’re made with moisture-wicking materials, breathable for extra warmth and protection against the cold.

Avoid gloves made from fabrics that hold water, such as cotton, since wet hands are more prone to the harmful effects of the cold, such as frostnip and frostbite.

I’d recommend lightweight polyester, nylon, and merino wool for the ideal moisture-wicking action.

Additional Resource – Your Guide To Runners Nipples

Touch Screen Features

Run with your phone?  Then make sure the gloves are touchscreen compatible.

A pair of touchscreen-friendly gloves will allow you to seamlessly operate a phone, which can help you check routes, switch songs, take calls, etc., without taking them off.

Most running gloves are designed with a level of compatibility with a touchscreen. However, some brands are better than others. Also, remember that you’ll need to pay a little more for the technology.

Additional guide – Here’s how to breathe when running in the cold

The Fit of Running Gloves

The other thing to pay attention to when choosing running gloves is the fit.

Getting the right size gloves is tricky as they come in various hand shapes and sizes or the sizing guides of various brands.

If you pick a pair of gloves that are too large, they’ll peel off and cause discomfort that might lead to cracking and chafing. Plus, these won’t keep your hands warm enough.

On the other hand, running gloves that are too small can cut your circulation, causing a lot of pain. And you don’t want that.

As a rule, the gloves should fit your hands as this improves warmth and touchscreen capability.

What’s more?

When choosing running gloves, measure the size of your hand to get the perfect fit. This can be done by measuring your hand length from the wrist to the tip of the middle finger. Next, refer to the sizing charts to determine your glove size.

Find yourself between two sizes? Go one size down.

Additional Resource- Here’s your guide to running sunglasses

Warmth

Picking running gloves that are warm enough will depend on your temperature and circulation.

Some runners may have to keep their gloves throughout their run, whereas others may take them off and stuff them in their pockets.

You should also look out for moisture-wicking features along with thermal gloves.  Thermal gloves cannot only on keep your hands warm but dry. Even if it’s freezing, your hands will get sweaty while logging the miles.

That’s not the whole story…

Some materials are warmer than others, and gloves with liners offer the most warmth.

For example, polyester does well in the cold. It also features multi-layered insulation. That’s why running gloves made of this material are not only a durable option but also provide breathability for extra comfort.

Additional Resource – Your guide to running jackets

Weight Of Running Gloves

When it comes to running gloves, thickness doesn’t inherently mean more warmth and comfort. Instead, what dictates the weight of the glove is the material.

Thick gloves tend to be heavy and might cause your hands to go overheat while running.  Your core temperature will rise naturally from running, so you’d need less insulation to stay warm and cozy.

For this reason, make sure that the gloves are thick enough to warm your hands but still breathable enough to maintain dexterity.

Breathability

Our hands have sweat glands that release moisture when we’re active. The harder and longer we run, the more sweat is produced.

Therefore, if you want to keep your hands warm and dry, pay attention to the breathability of a running glove. This helps wick sweat away from your hands and into the out later layer, where it evaporates out into the air.

Waterproof

A pair of waterproof gloves is another feature to consider if you run in the winter, especially under rainy conditions.

Water-resistant gloves are made with specific fabrics and technology that prevent water and wind from moving from the outside to the inside. Materials like polyester and nylon are widely known for their water-repellant powers.

Just keep in mind that not all waterproof gloves are also wind-resistant.

What’s more?

You should also look for a pair that has an elastic band around the wrist. This functions as a s barrier between your skin and the elements.

Cold Weather Running Gloves – Conclusion

There you have it! If you’re looking for a pair of running gloves for the winter then today’s post has you covered. The rest is just details.

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

In the meantime thank you for dropping by.

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

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

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

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

What Is The Clamshell

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

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

Here’s the truth.

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

Let’s delve a little bit deeper.

The Benefits of Doing Clamshells For Runners

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

Many reasons.

Reduce Pain

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

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

Of course, don’t take my word for it.

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

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

Additional Resource – Your Guide to Groin Strains While Running

Muscle Definition

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

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

Run Stronger

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

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

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

More on this later.

Glute Activation

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

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

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

Simple

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

Additional resource – Does running build muscles?

Muscles Targeted by The Clamshell Exercise

Clamshells primarily target the glutes.

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

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

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

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

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

Let me explain.

Additional Resource – Can you run again after knee replacement

The Importance of Gluteus Medius

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

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

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

What’s more?

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

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

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

Who Should do The Clamshell?

Everyone.

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

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

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

Of course, don’t take my word for it.

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

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

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

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

How To Do The Classic Clamshell

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

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

Clamshells – The Proper Form

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

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

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

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

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

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

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

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

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

Additional resource – Common running injuries

The Hip Raise Clamshell

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

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

What’s more?

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

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

Here’s how to do it.

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

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

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

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

Clamshell Exercise With a Resistance Band

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

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

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

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

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

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

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

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

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

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

What Is A DNF In Racing?

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

Anyway.

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

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

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

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

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

Additional Resource – Can You Run With An Abdominal Strain?

DNS Vs. DNF Vs. DQ

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

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

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

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

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

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

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

What’s more?

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

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

When Not To DNF While Racing

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

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

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

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

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

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

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

When You REALLY should DNF When Racing

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

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

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

In other words, change your goal.

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

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

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

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

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

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

When To DNS From a Race

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

Consider the following before deciding to DNS a race:

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

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

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

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

What’s Next After A DNF – Damage Control

So what happens after you DNF a race?

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

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

Let’s check some practical tips.

Additional resource – Running with a labral tear

Accept your DNF

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

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

Additional Resource – Your Guide to Groin Strains While Running

Talk About it

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

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

Additional resource – Should I run Today? 

Recovery

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

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

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

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

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

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

Do A Post-Race Review

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

What is your hydration plan? Was your nutrition off?

Was it your pacing?

Technique?

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

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

Was it just too much?

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

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

Move On

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

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

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

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

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

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

Additional resources

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

DNF In Racing –  The Conclusion

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

The rest is just details.

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

In the meantime thank you for dropping by.

David D.