Today, I want to share a training method that completely changed how I approach running: the Maffetone Method.

This isn’t about sprinting to the finish or pushing max speed on every run. Instead, this approach is all about slowing down—way down—to build a foundation that will eventually make you faster, stronger, and more efficient.

I’ll be honest—it felt odd starting with the MAF Method. I first thought, ‘How on earth does slowing down make me faster?

But after coaching and using it myself for years, I can confidently say it works wonders for building long-term endurance.

Stick with it, and I’m sure you’ll start seeing results as well.

Keep on reading to learn more about this amazing method.

The Maffetone Method Explained

Also called the MAF Method, this technique keeps your heart rate right in the aerobic sweet spot while you run.  This involves working out mostly or entirely in the so-called aerobic or fat-burning zone—zone 2.

To find your max aerobic heart rate, start with 180 minus your age and tweak it according to your fitness, health, and past injuries. (we’ll get into that in a bit).  In my case, zone 2 is around 143 beats per minute. This means I must log most of my miles under 143 bpm to increase my cardio and fat-burning efficiency at the same heart rate.

Dr. Phil Maffetone developed this method, a trailblazer in sports medicine who’s optimized performance for countless athletes from runners to triathletes

The idea behind the MAF Method is simple: train your body to run faster at a lower heart rate. It boosts your aerobic base, delays the switch to your anaerobic system, and lets you run longer distances with ease..

This method also improves the percentage of calories burned from fat while working out.

What’s not to like, really!

Don’t take my word for it. Maffetone says on his website: “Some people rely on larger amounts of fat, with the result of high physical and mental vigor, improved health, and better all-around performance.”

What Heart Rate Should You Train At?

You need to figure out your maximum aerobic heart rate to follow this method. This is where the 180 Formula comes in. It’s super simple:

1. Start with 180 and subtract your age.
2. Then, make adjustments based on your current health and fitness level:

1. • If you’re recovering from a major illness or surgery, subtract another 10.
   • If you’ve been injured or have health issues, subtract 5 to 10.
   • If you’re new to exercise or have been inconsistent, subtract 5.
   • If you’ve been training consistently for a couple of years without injury, use the basic formula (180 – age).
   • If you’ve been competing for years and have no health issues, you can add 5.

For example, if you’re 40 and have been training regularly, your max aerobic heart rate would be 180 – 40 = 140 bpm. That’s the upper limit you want to stay below during your runs.

At first, logging miles at such a low heart rate feels super slow, but stick with it—it gets better.

Is the MAF Method Right for You?

The Maffetone Method isn’t for everyone, but if your goals include any of the following, it might be a great fit for you:

• Building a solid aerobic base for endurance running
• Improving fat-burning efficiency during training
• Learning to pace by effort without constantly checking your watch
• Reducing injury risk and improving recovery
• Managing chronic fatigue or overtraining symptoms

What You Gain from MAF Training

I’ve seen firsthand how the Maffetone Method can transform a runner’s performance. Whether you’re a beginner or an experienced runner, this method helps you focus on what truly matters in endurance sports—your aerobic fitness.

When I coach beginner runners or those getting into the sport later in life, I always emphasize the importance of building an aerobic base before diving into harder training.

Let’s dive into some of the perks.

1. Improved Fat Burning

One of the main perks of the method is how it teaches your body to become a fat-burning machine. When you run long distances, your body uses a mix of glycogen (carbs) and fat for fuel.

But here’s the catch—your glycogen stores only last about two hours, max. Beyond that, your body starts burning more fat for fuel.. Training in your aerobic zone teaches your body to tap into those fat reserves earlier and more efficiently.

2. Builds a Strong Aerobic Base

I always tell my runners that the foundation of any solid running program is a strong aerobic base. The Maffetone’s heart-rate training method is all about that. It helps you run longer distances at a lower heart rate, which improves your endurance and efficiency. This is key if you’re in it for the long haul (and aren’t we all?).

3. Reduces Dependency on Technology

Another plus is learning to trust your body’s signals over your GPS watch.. You learn to pace yourself based on effort rather than obsessing over speed. It’s a great way to build a more intuitive sense of running.

4. Better Recovery

Staying in the aerobic zone means less strain on your body. This means faster recovery times between runs and fewer injuries. Trust me, I’ve seen it firsthand—my athletes (and myself!) bounce back quicker from long runs when they stick to their set heart rate.

The Downsides of MAF Training

While the MAF Method has helped me in many ways, it’s not without its challenges. Here are a few snags I’ve hit, which you might too if you try it out..

1. Slow Can Feel Boring

What I dislike the most about the method is that it’s extremely tedious, especially during the initial stages.

Running at a slower pace can feel like you’re going nowhere fast. To stay under your maximum aerobic heart rate, you might jog really slow or even walk during parts of your run.

When I started using this method, I had to swallow my pride and accept that slowing down now would pay off later. But it’s an adjustment.

2. It’s Not a Magic Bullet for Injuries

Some people say that training in your aerobic zone will magically prevent all injuries, but that’s not entirely true. While it reduces the risk of overtraining injuries, you can still get hurt if you’re not careful with your form, shoes, and overall mileage. Slowing down helps, but it’s not a cure-all.

3. Inflammation Isn’t Always Bad

Maffetone’s heart-rate training method focuses on reducing inflammation, but here’s something to consider: not all inflammation is bad. After all, it’s part of how your body adapts and gets stronger. You don’t want to be constantly inflamed, but you also don’t want to avoid every bit of stress—otherwise, you’ll never improve.

The MAF Test

One of the cool things about Maffetone’s heart-rate training approach is the MAF Test—a simple way to measure your progress over time.

Here’s how you do it:

1. Warm up for 10 to 15 minutes, staying about ten bpm below your maximum aerobic heart rate.
2. Choose a flat course (preferably a track) and run five miles (or three, if you’re newer) at your target heart rate.
3. Record your time for each mile. Each mile should get slower as your heart rate rises throughout the test.
4. Perform this test once a month under similar conditions to track your improvement.

Over time, as you get fitter, your pace at the same heart rate should get faster. If your times aren’t improving, it could be a sign that you’re overtraining or on the verge of injury.

Share Your Maffetone Method Journey!

Have you tried the Maffetone Method? We’d love to hear about your experience! Whether you’re just starting out or have been training at a low heart rate for a while, your insights can make a real difference for other runners on this journey.

Share your thoughts, challenges, and any advice you have for others in the comments below. Let’s create a supportive space where we can learn from each other’s successes and tackle the tough spots together!

Did you know that running during your workday can improve your workplace well-being, boost your productivity, and inspire more creativity?

Yes, that’s true. Although lunch break runs require moving some things around, the juice is worth the squeeze.

But how can you find the time to log in the miles when you’re busy juggling work tasks, handling meetings, and answering emails and phone calls?

By having the right system at hand, of course.

In today’s article, I’ll share with you the full guide to mastering the lunch break run.

The Benefits Of Running At lunchtime

I hate to state the obvious, but running and exercise, in general, has a lot to offer.

I’m not going to bore you with the details as I’ve already published an in-depth post on the benefits of running. You can check it out here.

As for the topic of today’s post, the runch, the term used to colloquially refer to the lunch run, can help you a lot.

Some of the benefits of running at lunch break include:

• Relieving stress
• Soothing pressure on your spine from endless sitting. This can also help with back pain
• Serving as both a physical, emotional, and mental break from work
• Improved productivity
• Increased energy
• Improved creativity

I can go on and on, but you get the picture. A lunch break runner is more focused, productive, and creative—traits of high-performing workers.

Top 7 Tips For Running During Your Lunch Break

If your job is demanding, you might find it hard to get alone time at lunch break, let alone go for a run.  But keep in mind that you need is one hour  – or maybe less depending on your readiness and run duration.

1. Planning And Scheduling Matter

The secret to running on your lunch break lies in planning ahead.

Before the week kicks off, check your schedule and plan which days you’re going to run at lunch.

If you want to devote a few of your lunch breaks to running a few times a week, plan these sessions out and schedule time out of your office for your run.

Make it a rule to prioritize your runs—otherwise, they won’t happen. That’s why, just like any other priority, schedule your lunchtime runs the same way you’d an important work meeting, then add it into your calendar.

Next, block out your calendar for your lunch run and pencil it down as an actual appointment on your calendar.

Think of it as a crucial meeting that you can’t afford to skip. The world will not break down into a million pieces if you leave your desk for an hour—promise.

At the very least, schedule around 30 to 45 minutes out of your day for a lunchtime run. This should be enough time to get changed clean up afterward.

Consider avoiding running on days when you have important meetings in the afternoon, especially if there are no shower rooms in your workplace.

Additional Resource – Running while constipated.

2. Have Your Running Bag

Before you step into the office, make sure your training gear is ready, so you can change quickly and head out. The less time you waste looking around for your running kit, the more time you’ll have to log the miles.

I’d recommend that you pack everything you need for your run the night before a lunch run. This also works well for those who are always short on time in the morning or prefer to run late in the morning.

These include:

• Socks
• Shirt
• Shorts
• Sports bra
• Shoes
• Washcloth
• Towel
• Deodorant
• Body wash
• Sunscreen
• Face wash
• Comb or brush
• Dry shampoo
• GPS watch
• Post-run underwear
• Running pants, leggings, or short
• Baby wipes, if you need them
• Flanner
• Small towel
• Makeup
• Fleece or running jacket

3. Prepare The Smart Way

What you do going to your runch can help make the most out of the workouts.

For starters, roughly one hour before you head out, drink 12 to 16 ounces of water—have your caffeine fix if you like coffee, too.

But, avoid eating anything in the two to three hours pre-run. Running on a full stomach can do more harm than good.

What’s more?

You should also plan your running routine.  For example, if you can only spare 30 minutes for a run, make sure you know your running route.

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

4. Warm-Up Properly

A good running warm-up can eat up a lot of time.  Yet that’s no reason to skip it, as doing so may cause discomfort, injury, and premature fatigue.

Research has shown that sitting for an extended period can shorten your lower body muscles, especially your hip flexors and hamstrings. This, in turn, may lead to pain in your lower back, knees, and ankle.

That’s not the whole story. Sitting for a long time can also make you feel stiff and uncomfortable as you take in your first few steps. The feeling may linger.

Here’s what to do.

Start warming up indoors by standing for 20 to 30  minutes before you run. Take your calls on the go or have a standing work desk, if possible.

You can also do foot circles, calf stretches, leg swings, and let your body limber up.

5. Master The Quick Change

Changing up, both before and after running, can eat away at many a precious minute.

So even if you have a “flexible” lunchtime break, you’re better off making the most out of it by devoting your time to running, cooling down, and lunch.

You don’t want to spend a long time changing from one outfit to the next.

So what’s the best way to do so?

Simple.

Pack your running bag in the order you will be putting your running kit on. This should help you save many a precious minute.

I’d also recommend that you wear your running outfit under your work clothes, then change up into clean underwear later.

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

6. Freshen Up

Serious about making lunchtime runs a regular thing? Learn how to clean up as fast as possible.

How fast you get cleaned up depends on the workplace.

If you have access to a shower, this part should be easy. You already know how to shower and all. You just jump in and out as fast as you can.

But what if your workplace doesn’t have one? Then A washcloth with some body wash can do the trick.

You can use a body wipe to remove sweat, dirt, and odor. Wiping the right way can also be cooling, especially you tend to sweat heavily. Just remember to bring your post-run supplies to stay clean and dry.

What’s more?

Consider using antiperspirant in prone areas, especially if you continue to sweat post-run—which is the case for most.

Use the stuff on your groin area, under your armpits and upper thighs, the backs of your knees, and your feet. Leave nothing for chance.

7. Refuel

Before you schedule your lunchtime run, plan your meals for afterward.

So once you’re out of your running clothes and freshened up, it’s time to get in a quick meal.

I’d recommend packing your lunch in the morning before heading to work. This should save you time and effort during your workday.

Ideal post runch ideas include

• Pasta
• Salad and ham sandwich
• Wraps
• Chicken and vegetables
• Omelet and a banana

It’s really up to you. As long as you choose healthy items, you’re good to go, buddy.

What’s more?

You should also drink plenty of water following a run. This should keep you well hydrated, productive, and focused for the rest of the day.

Tips For Running During Your Lunch Break – The Conclusion

If you’re running a busy lifestyle, running during your lunch break is a fantastic way to help add more movement to your daily life.

Not only it’s a fantastic way to fit in a run during the day, but you’ll also get an endorphin rush, improving your productivity.

What’s not to like!

Are you dealing with running injuries such as shin splints, plantar fasciitis, or the runner’s knee?  If yes, then insoles might help.

Running has a lot to offer. It can help you improve your cardiovascular health, reduce stress, build muscle—I can go on and on.

But the sport’s high-impact nature can take a toll on your body, especially your feet.

The harder you run, the greater the force, which often leads to foot pain. Foot pain can be several limiting, and it might stop you from training for a long time.

Fortunately, using insoles is a good option to prevent pain before it turns into a problem.

For this reason—and some more—many runners turn to purpose-built running insoles that offer added cushioning, support and protection.

However, choosing the right running insoles can be tricky. There are plenty of running insoles in the market that target specific runners’ problems, so it’s key to understand the different variables before choosing the best running insoles for you.

In this article, I’ll share with you the full guide to running insoles. More specifically, I’ll look into the following;

• What are running insoles
• The functions of running insoles
• The pros and cons of running
• How to choose running insoles
• And so much more.

Sounds great?

Let’s get started.

What are Running Insoles?

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

Also known as running orthotics or shoe inserts, insoles consist of materials placed inside of a shoe on which your feet rest.

More specifically, running insoles tend to be custom-made inserts to prevent the feet from rolling too far inward. They are made by a medical specialist and are often used for treating and managing specific foot conditions.

Most modern running orthotics are constructed from synthetic, high-performance materials to ensure effectiveness and durability.

The main goal behind running insoles is to offer extra support and cushioning for your feet.

Note – Before you decide to try running insoles, make sure you have the proper running shoes first. Check my full guide here.

Lifespan

High-performance running shoes can last up to 400 to 600 miles. Running insoles have a similar lifespan. Although running orthotics tends to be super durable, they’ll, sooner or later, lose their usefulness over an extended period.

I’d recommend that you replace your running insoles at the same rate you replace your running shoes.

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

How Do Running Insoles Protect Against Running Injuries?

Most quality running shoes feature plenty of support and cushion. That said, a cushioned or structured insole can supplement your footwear’s built-in features to provide a smoother ride.

A lot of runners suffer from overuse injuries caused by structural problems in the feet.

If overpronation—which is a common condition in which your ankles bend inward during running—running insolates may help keep your ankles and feet aligned and in a more supported and comfortable position as you run.

Running inserts may also help runners with flat feet as they help prevent post-run soreness in the ankles and feet.

Have high arches? Good. Insoles may help provide more support to this injury-prone area of your foot.

Additional Resource – Here’s how to use KT Tape for runners knee.

Do You Need Running insoles?

Here’s the truth, though.

Just because you have flat feet doesn’t mean that you need extra support in your shoes.

The truth is, it depends on your body’s mechanism.  Insoles are not the answers to all of your running prayers.

If your body needs extra support, insoles can help.

But if your body can reject the extra support, the insoles will cause more harm than good.

So tread carefully.

Try out the first insoles for a few weeks, then see if you notice any improvement.  If it’s not the case, know that insoles aren’t for you.

Try fixing what’s wrong by doing something else.

Who Needs Running Inserts?

In general, running insoles can help if you have any of the following issues;

• A history of plantar fasciitis
• Flat feet
• Overpronation
• Chronic pain in the ankles or feet

Running insoles are commonly prescribed to address overpronation when the ankle turns too far inward when the foot strikes the ground.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

Who Doesn’t need Running Insoles

Although most runners can benefit from a little extra comfort and support, running insoles aren’t for everyone.

As a rule, if you’re not dealing with any abnormally drastic pain in your lower body while running, you don’t need to shell out your money on a pair of insoles.

If you’re not experiencing any serious problems with your feet or running gait that cannot be mended by improving your technique—or taking other corrective measures—running insoles are pointless.

Remember that not all runners turn to insoles to manage injuries or problems.

Additional Resource – Your guide to runners itch

What to Look For In Running Insoles

There are various running insoles on the market for the over-the-counter product you can grab at the nearest sports store to fully custom orthotics provided by a podiatrist following a thorough assessment.

• Custom Insoles

Looking for personalized comfort and support? Then costume made insoles are the way to go

When you go for this option, you’ll get 3-D printed inserts designed to suit your unique feet and needs. These custom inserts may feature arch support for healthy pronation as well as the limited load on your plantar fascia.

Additional Resource – Here’s your guide to running shoes for flat feet.

• Shoe Insert Fit Tips

Once you’ve chosen a few insole models, make sure to test them out and see which one suits you best.

Here’s how.

Start by standing on the insole outside of your shoe. Next, raise your other foot so you’re balancing on the planted foot. Check your stability as well as the pressure you feel and whether your feet feel comfortably supported on the insole.

Last up, put your running shoes on with the insole inside. Remember to remove the stock insole, though. Now you’re checking the fit as well as the support and feel.

As a rule, both of your feet should feel comfortable and stable, and the insert is taking up the proper amount of volume—not too much and not too little. Find the sweet spot.

Additional resources –

Here’s the full guide to underpronation

Here’s the full guide to arch support for running

Running Shoes Vs. Cross Trainers

Running shoes for plantar fasciitis

Running shoes for overpronators

Creatine monohydrate is an organic compound found in muscle and brain cells where it boosts levels of adenosine triphosphate, or ATP. ATP is the primary source of energy in a cell and is essential to endurance muscle activity.

Creatine has long been used by both professional athletes and regular gym goers as a dietary supplement to improve athletic performance. In this article, we’ll give you the rundown on how creatine monophosphate can help you reach your fitness goals.

Why Do Athletes Use Creatine?

Amongst the best creatine effects are a marked increase in strength, performance, and muscle mass. By increasing the amount of work your muscle cells can do, creatine ensures that you are able to push yourself as hard as possible during your workouts.

For athletes this may be the difference between a good training session and smashing a new record. Research has shown that creatine is particularly helpful in high intensity exercise and generates an average 15% increase in exercise performance.

Consistent use of creatine has been associated with extended elevated ATP levels in cells, allowing them to work harder. Working your muscles harder means they will grow faster when paired with adequate recovery periods.

How Does Creatine Work?

Creatine increases the amount of energy your cells can produce. During exercise, your muscle cells burn through their supply of ATP and eventually tire. Creatine boosts the amount of ATP available to your cells, increasing how much work the cells can do and therefore increasing your muscle power. This translates into better sprint times, greater lifting strength and more reps, plus long-term muscle growth.

Muscle mass increases as muscle fibers go through tear-repair cycles. More available energy in your muscles lets you push beyond your normal level of effort, introducing more tears to the muscle fiber, and allowing more repair and growth during recovery. Having all this extra ATP in your muscle cells lets you work them harder, giving you results both in the moment and at a later point.

Does Creatine Help with Fitness?

Creatine has consistently been found to improve fitness. Athletes taking creatine supplements perform better in their sport, show greater muscle mass, and have improved endurance and short-burst activity ability.

No matter your fitness goals, if you are exercising consistently at the gym or out on the track, creatine is likely to give your fitness journey a boost and help you reach your goals faster.

If you’re looking to use it for fitness, we recommend going with a Creatine Monohydrate product. Our favorite product is Huge Creatine by Huge supplements, as their product is a monohydrate tablet form.

Creatine Weight Loss

Can creatine help you lose weight? No. Can it help you lose body fat? Yes! Many people who take creatine find that their weight may increase – but this isn’t the same as gaining body fat. Because creatine helps you improve your exercise performance and grow your muscle mass your weight can go up as you are adding more muscle to your frame.

But this doesn’t mean you’re piling on fat – in fact, it means the opposite. Muscle weighs more than fat, so you may notice an increase in body weight but a drastic change in your body composition.

What Is a Good Creatine Dosage?

But what about creatine dosage? The questions of how much creatine you should take, when you should take creatine, and whether to load creatine, are all important considerations in your supplement routine.

During creatine loading you take a larger dose of creatine over several days to maximize creatine stores in your cells, before tapering off to a consistent lower dose.

A common strategy is to take 20 grams over a week before reducing your dose to between 2 and 10 grams daily. This fills up your stores and keeps you topped up with extra cell energy for your workouts.

You don’t have to load creatine to still see results. You can opt for a steady dose approach where you consistently take around 5g of creatine every day. This will have less dramatic effects om your creatine stores but will still help you reach your fitness goals in the long term.

Additional Resource – Creatine For Runners

Is Creatine Safe?

Yes, creatine monohydrate is safe to use within normal limits and is not associated with loads of nasty side effects. This clever compound has been studied extensively in both athletes and normal gym goers and has consistently been found to be safe.

When you’re choosing your supplements, bear in mind the different forms of creatine on the market. Creatine monohydrate is the most common and the most researched but other forms available include creatine hydrochloride, creatine ethyl ester, creatine magnesium chelate, and buffered creatine.

These creatine variations don’t have as much information on safety and effectiveness, so do your research before straying from the well-established creatine monohydrate path.

Final Thoughts

Creatine monohydrate has been around for a long time and has the research to prove it. It is a safe and effective way to improve your athletic performance, strength, and endurance. If you are looking to boost your fitness routine – then try creatine to help you reach your fitness goals.

Author Bio – With over a decade of training experience, Steven has a passion for anything fitness and bodybuilding-related. He has educated himself on every aspect of the sport, including training, nutrition, and supplementation. Throughout the years, he found out exactly what works and what doesn’t.

Training for a marathon while trying to keep muscle can feel like a balancing act—trust me, I’ve been there!

When I jumped on the marathon training wagon, I was terrified of losing the muscle mass I had worked so hard to build.

It felt like I was being pulled in two directions—wanting to improve my endurance without sacrificing strength.

But through trial and error, I developed strategies that helped me maintain muscle while hitting my running goals

In this guide, I’ll share my tips on how to maintain muscle mass while training for a marathon—without sacrificing your running performance.

Building Muscle vs. Maintaining Muscle

Let’s talk about the difference between building and keeping muscle, especially when you’re also training for a marathon.

Building muscle is all about pushing your body to its limits. You lift heavier weights, challenge your muscles, and aim for growth by breaking them down so they rebuild stronger.

But maintaining muscle? That’s different. The aim here is to keep the muscle you have, not to bulk up. Just enough work to keep things from slipping.

Honestly, when you’re marathon training, keeping muscle is more realistic than trying to add more.

Long-distance running is not ideal for muscle growth, but with a smart approach, you can prevent muscle loss while focusing on your running goals.

Why Maintaining Muscle During Marathon Training is Tough

There’s a common myth that running burns muscle, but it’s a bit more complicated than that. Yes, endurance exercise can put you in a catabolic state, where your body breaks down muscle for fuel, but it’s not as severe as it sounds.

The real issue arises when your body doesn’t have enough fuel—like glycogen from carbs or fat. If you don’t fuel up, your body can start using muscle for energy on those long runs, which is the last thing you want.

Studies show that marathon runners often face muscle damage, especially the longer they go—something I definitely noticed after my first big race. So, it’s true that running can use some muscle for energy, but it’s avoidable if you fuel your body right.

How to Maintain Muscle While Training for a Marathon

Here’s how you can maintain your muscle mass and strength as you train for your marathon:

Fuel Up Properly

In my first month of marathon training, I felt drained after my long runs, and my recovery was taking forever. That’s when I realized that I wasn’t eating enough. I had been so focused on “staying lean” that I wasn’t giving my body the needed fuel.

Marathon training burns many calories, especially on long-run days, so you need to keep your energy stored up.

Carbs are your best friend here. They provide your muscles with glycogen, the fuel to power through long runs. Ensure you eat plenty of complex carbs like whole grains, vegetables, sweet potatoes, and fruits.

Timing matters, too. I started paying attention to how much I was eating—especially carbs. Before a long run, I’d have a solid meal like oatmeal with bananas or a bagel with peanut butter. After the run, I’d focus on refueling with a mix of carbs and protein—like a big bowl of pasta with chicken or a smoothie with protein powder and fruit.

For long runs (over 90 minutes), I aim to take in about 50g of carbs per hour. This could be in gels, sports drinks, or easily digestible snacks.

Once I got my nutrition sorted, my energy bounced back, and I wasn’t dragging after every run. I was even able to keep my gym sessions going strong!

Prioritize Protein

While carbs fuel your runs, protein is essential for muscle repair and maintenance. Protein supplies your body with the amino acids to repair muscle damage and maintain mass.

Protein gives your body the building blocks it needs to repair and keep muscle.. Not only you can’t build muscle without it, you won’t even be able to maintain it.

Don’t just take my word for it—there’s solid research backing this up

A study out of the International Society of Sports Nutrition (ISSN) reported that boosting protein intake from the daily suggested 0.8 per kilogram of body weight a day to 1.2 to 2 grams while reducing calories to about 30 40 percent can maximize fat loss while preserving existing muscle.

So how much should you be having?

I’d recommend having around 1.2 to 2 grams of protein per kilogram of body weight daily to maintain muscle. For a 160-pound runner, that’s around 100-145 grams of protein daily.

Some great sources of protein include:

• Eggs
• Lean meat (like chicken or turkey)
• Fish
• Greek yogurt
• Cottage cheese
• Beans and lentils
• Nuts and seeds

If you struggle to hit your protein goals through food alone, protein supplements like shakes or BCAAs (branched-chain amino acids) can be a helpful addition.

Strength Train Consistently

A mistake I made early in my marathon training was cutting back on my strength workouts because I felt like I “didn’t have time.” Big mistake.

My runs started feeling harder, and my muscles didn’t have the same power they used to.

I got back into a regular strength routine, doing a couple of days a week with squats, deadlifts, and pull-ups—just enough to keep my muscles active. I also added some core work to keep my body strong and stable during my runs.

I’d recommend lifting three to four times per week. Focus on compound movements that target large muscle groups, like squats, deadlifts, and bench presses. These exercises build strength and help maintain the muscle you’ve already built.

My routine looked something like this:

• Monday: Chest and back + easy run
• Wednesday: Legs and core + easy run
• Friday: Shoulders and arms
• Saturday: Long run

By keeping my strength sessions short but effective, I didn’t feel burnt out and could keep up with my running schedule.

Supplement Wisely

While your diet and training should be your primary focus, supplements can enhance muscle maintenance during marathon training.

BCAAs (branched-chain amino acids) are a great option. They provide your body with leucine, isoleucine, and valine—amino acids that help prevent muscle breakdown during long bouts of exercise. BCAAs turned out to be really helpful for recovery. I noticed less soreness after my long runs and faster recovery for my next gym session

I was skeptical about supplements at first. But after reading up on BCAAs (branched-chain amino acids) and their role in muscle recovery, I decided to give them a shot. I added a BCAA supplement to my water bottle during long runs and before my strength workouts.

I noticed that I wasn’t as sore after intense sessions, and I recovered quicker between runs and gym days. It wasn’t a magic pill, but it made a difference, especially when pushing myself harder as race day approached.

And there’s research to back it up! These three amino acids play a big role in recovery, especially for us endurance folks

Like any other source of protein, you can get BCCAs through your diet by eating quality protein foods. But supplements can help take your intake to the next level.

Don’t Forget to Rest and Recovery

Recovery is just as important as the training itself. Without enough rest, your body won’t have the time to repair muscle fibers and recover from the stress of marathon training.

Ensure you’re getting enough sleep each night—aim for 7-9 hours—and take at least one to two rest days per week. These days, focus on low-intensity activities like stretching, yoga, or swimming.

Listening to your body is key. If you feel overly tired, sore, or unmotivated, it might be time to dial back and allow for more recovery.

Balancing It All: Weekly Schedule Example

Here’s how a balanced week might look, combining running, strength, and cross-training:

• Monday: Easy run + lower body strength
• Tuesday: Rest or light cross-training (e.g., cycling)
• Wednesday: Tempo run or speed work + core and stability training
• Thursday: Easy recovery run
• Friday: Rest day or light cross-training (e.g., swimming or yoga)
• Saturday: Long run
• Sunday: Full-body strength workout

Weekly Strength Training Routine for Marathon Runners

Strength training regularly helps build a strong foundation for endurance, stability, and injury prevention. Here’s a simple, effective plan with two weekly sessions designed to complement your running and avoid over-fatiguing your muscles. This routine focuses on compound movements that engage multiple muscle groups for efficient, full-body conditioning.

Weekly Strength Plan: Compound Movements for Runners

Session 1 (Monday or Tuesday): Lower Body and Core Stability
Focus: Building glute, leg, and core strength for stability on long runs.

1. Squats – 3 sets of 10–12 reps
   Targets: Quads, glutes, hamstrings

1. • Coach’s Tip: Keep your chest up and push through your heels to engage your glutes and core.

2. Walking Lunges – 3 sets of 10 reps per leg
   Targets: Quads, glutes, balance

1. • Coach’s Tip: Take a controlled step forward, keeping your knee aligned with your ankle, to build strength and stability.

3. Glute Bridges – 3 sets of 15 reps
   Targets: Glutes, hamstrings

1. • Coach’s Tip: Squeeze your glutes at the top of each rep and avoid arching your back to protect your lower spine.

4. Plank Hold – 3 sets of 30–45 seconds
   Targets: Core stability, shoulders

1. • Coach’s Tip: Engage your core and keep your body in a straight line. Planks are great for core stability, which helps maintain good form on long runs.

Session 2 (Thursday or Friday): Full-Body Strength and Power
Focus: Enhancing overall strength and power with movements that support strong, stable strides.

1. Deadlifts – 3 sets of 8–10 reps (use dumbbells or a barbell)
   Targets: Hamstrings, glutes, lower back

1. • Coach’s Tip: Keep your spine neutral and hinge at the hips. Deadlifts help build strong hamstrings and glutes, which are crucial for powering your stride.

2. Step-Ups – 3 sets of 10 reps per leg (use a bench or box and hold dumbbells if comfortable)
   Targets: Quads, glutes, balance

1. • Coach’s Tip: Step up with control and avoid pushing off with your back foot. This move mimics the “push-off” phase in running.

3. Single-Leg Deadlifts – 3 sets of 8 reps per leg (use bodyweight or light dumbbells)
   Targets: Balance, glutes, hamstrings

1. • Coach’s Tip: Move slowly and focus on balance. This exercise strengthens the muscles around the hips and knees, improving stability on uneven terrain.

4. Russian Twists – 3 sets of 15 reps per side (hold a light weight or a medicine ball)
   Targets: Core rotation, obliques

1. • Coach’s Tip: Twist from the waist, not just your arms, and keep your core engaged. Strong obliques support lateral stability, especially helpful during longer runs.

Join the Strength Training Conversation

Strength training can make a huge difference in marathon training, and every runner has their own approach! Whether you’re a fan of squats, core workouts, or a mix of everything, I’d love to hear about your experience.

How has strength training impacted your running?

Do you have go-to exercises that have helped you build endurance or stay injury-free?

Share your favorite workouts, tips, and any advice you’ve learned along the way. Your insights could be just what another runner needs to reach their goals!

If you’re gearing up for a race and wondering how to pace yourself, you’re not alone.

Race-day pacing can be tricky, especially if you’re new to racing.

But finding the right pace can be the difference between feeling like a champion as you cross the finish line and struggling halfway through.

Worry no more.

In today’s post, I’m going to walk you through everything you need to know about race day pacing. I’ll explain what pacing is, why it’s important, and how to approach each race distance.

Let’s get to it.

What’s A Race Pacing Strategy

First up, what even is a pacing strategy?

A pacing strategy is your plan for managing your speed throughout the race. It’s all about striking the perfect balance—knowing when to ease up and when to push your limits.

Imagine sprinting right out of the gate—chances are, you’ll burn out way too soon.

If you go too slow, you might end up feeling like you could have done better. A good pacing strategy helps you avoid both extremes.

I learned about pacing the hard way during my first half marathon. I went out way too fast, full of excitement and adrenaline. By mile 8, my legs felt like lead, and by mile 10, I was seriously considering walking the rest of the way.

That’s when I realized pacing isn’t just about running fast; it’s about knowing your limits and sticking to a strategy.

Since then, I’ve been much more mindful about keeping an even pace from start to finish, and it’s made a world of difference.

Common Pacing Strategies

Most of us end up using one of these three main pacing strategies, sometimes without even knowing it. Let me break down them for you:

1. Positive Split: This is when you run the first half of the race faster than the second half. It’s common for beginners to do this because they feel strong at the start, but it often leads to slowing down later. While this can work for short sprints, it’s not ideal for longer distances.
2. Even Split: This method means you keep your pace steady the whole race. It’s a great strategy for most races because it helps you conserve energy and maintain control.
3. Negative Split: Here, you run the second half of the race faster than the first half. I suggest this for most runners—it lets you start slow, warm up right, and power through to a strong finish. This strategy ensures you don’t burn out early and helps you leave something in the tank for the finish line.

The Golden Rule of Pacing

Here’s my golden rule of pacing: Start slower than feels right

I know it’s tempting to charge out of the gate, especially with race-day excitement pumping you full of adrenaline, but resist that urge! If you go out too fast, you’ll burn through your energy reserves quickly and might end up struggling in the later miles.

Instead, aim to start off at a pace that feels comfortable, even easy, for the first part of the race. Then, as you settle in and your body warms up, gradually increase your pace.

By the time you’re nearing the finish line, you should still have enough energy to pick it up and finish strong.

Pacing for Different Race Distances

Different race distances call for different pacing strategies.

Let me share with you my best tips on how to pace different races, from 5Ks to marathons.

Pacing Strategy For Sprint Events

Sprint events are all about going all out, but when the distance increases, so does the need for strategy. Knowing when to push and when to hold back has made all the difference for me.

Since the race is short, you can simply sprint at your fastest speed for the duration of the event. That’s why, for example, most 400m events at the elite levels are regularly run with a positive split strategy. This means that the racers run the first 200m faster than the final 200m.

5K Pacing Strategy

A 5K is a short race, but that doesn’t mean you should sprint from the start. While the 5K is run at a relatively high effort (about 9-10 on a scale of 1-10), you still need a pacing plan.

For the first mile, hold back slightly—aim to run about 10 seconds slower than your goal pace. By mile 2, settle into your target pace, and in the final mile, push yourself to finish strong. You don’t need to worry about fueling during the race, but make sure you’re hydrated before you start.

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

Want more challenges? Try my 5K in 30 minutes OR  The Sub 20-min 5K Training Plan.

5K Pace Chart

10K Pacing Strategy

A 10K (6.2 miles) requires more endurance than a 5K, so your pacing strategy needs to reflect that. You can’t run at full speed for the entire race, or you’ll risk burning out.

Start about 5-10 seconds per mile slower than your goal pace for the first couple of miles. This allows your body to ease into the race without expending too much energy early on. Around mile 3 or 4, you should be running at your target pace, and for the last couple of miles, aim to pick up the pace if you feel strong.

Hydration is important for a 10K, especially on hot days, so consider grabbing water at aid stations.

New to the 10K? Check out this guide.

10K Pace Chart

Half Marathon Pacing Strategy

The half marathon (13.1 miles) is a challenging distance that requires both stamina and smart pacing. If you go out too fast, you’ll hit a wall midway through. If you go too slow, you might finish with more in the tank than you wanted.

Start the first 2-3 miles at 10-20 seconds slower than your goal pace. This gives your body time to warm up. Once you’ve settled in, run at your target pace for the bulk of the race. By the time you hit mile 10, if you’re feeling good, you can push harder for a strong finish.

What’s more?

Fueling is crucial in a half marathon. Practice eating gels, chews, or whatever works for you during training so you’ll know what your body can handle on race day.

Never run a half marathon before? Begin my couch to HM plan.

Half Marathon Pace Chart

Marathon Pacing Strategy

The marathon is a beast of its own, and pacing is critical for such a long race (26.2 miles). The key here is patience.

For the first 13 miles, run 20 seconds per mile slower than your target pace. This might feel too slow, but trust me, you’ll be thankful later. Once you reach the halfway mark, you can settle into your goal pace. If you have energy left around mile 20, that’s when you can start picking up the pace. Just remember, the marathon is all about endurance, so don’t try to make up time too early in the race.

Just like pacing, nailing your nutrition is key in a marathon.. Stick to a plan that works for you—whether that’s gels, bars, or sports drinks—and make sure to hydrate properly throughout the race.

I’ll never forget my first marathon. I had heard that the race doesn’t really start until mile 20, but I didn’t fully understand what that meant until I hit “the wall.” I started too fast, trying to bank time early on, and by mile 18, I was done.

My legs were cramping, and every step felt like a marathon in itself. The next time, I approached it differently.

I kept a slower pace for the first half, and by mile 20, I still had energy left in the tank. That made all the difference in crossing the finish line feeling strong.

Here’s how to run your first marathon.

Marathon Pace Chart

Pacing Strategy FAQs

I know that you have more than one pressing question about proper pacing. Let me address some of the most common concerns.

What’s the best pacing strategy for a half marathon?

Runner’s World suggests aiming for a slight negative split—picking up the pace in the final 5K if you’re feeling strong. This strategy also helps manage any pre-race nerves by easing into the rhythm, saving energy for a powerful finish.

Should I use the same pacing strategy for a 5K and a marathon?

Not exactly. For shorter races like a 5K, a slightly faster start can be effective since the race is short enough to push your pace early without running out of steam. In contrast, marathons demand an even or negative split approach to conserve energy over the long distance. According to the International Journal of Sports Physiology and Performance, even pacing is common among marathoners, as it helps sustain a steady energy output and reduces the risk of hitting the wall.

How do I practice pacing strategies in training?

Practice makes perfect! If you’re aiming for an even pace, try tempo runs where you hold a consistent pace slightly faster than your usual long run pace. For negative splits, progression runs are key: start your run easy, then gradually pick up the pace every mile or two. Training your body to handle these pacing techniques will help you execute them smoothly on race day.

What’s the best pacing strategy for beginners?

Beginners often do best with an even pacing approach, which means keeping a steady pace throughout the race. This strategy helps you learn your optimal speed without going out too fast and fading early. Over time, as you gain experience, you can experiment with negative splits for races where you feel confident in your endurance.

How can I avoid starting too fast in a race?

It’s easy to get caught up in the excitement of race day and start too fast. To avoid this, start a bit slower than your goal pace for the first mile, using it as a “warm-up” to find your rhythm. If you’re wearing a GPS watch, check your pace regularly to ensure you’re not overdoing it in the early stages.

How does race distance affect pacing strategy?

The longer the race, the more conservative you should be with your pacing. For example, a 5K might allow for a slightly faster start, while a marathon requires a more measured approach. In longer races, pacing too aggressively can lead to fatigue, making it hard to maintain energy in the later miles. Adjust your pace based on distance and experience level to set yourself up for a strong finish.

Should I adjust my pacing strategy based on weather?

Absolutely! Hot or humid conditions can make it harder to maintain your goal pace. On a hot day, consider slowing down by 5-10 seconds per mile to prevent overheating and save energy for the finish. Conversely, cooler weather might allow you to push a bit harder, but always listen to your body and adjust as needed.

I get it.

Knee pain is one of the most frustrating things about running.

That annoying kneecap pain that flares up when you run? I know it all too well

As a coach and fellow runner, I’ve seen many athletes—including myself—struggle with the notorious runner’s knee. It strikes often, catching both newbies and seasoned marathoners off guard.

When that familiar ache in your knee starts creeping in, you’ll search for quick, effective relief.

I’ve personally found KT tape incredibly helpful, and I highly recommend it. This isn’t just any tape; it’s designed to lift your skin slightly, which helps reduce pressure on the knee, improve circulation, and support those tender areas without restricting movement.

If you’re new to kinesiology tape, don’t worry—I’ve got you covered. In this guide, I’ll explain exactly what runner’s knee is, how KT tape can help, and how to apply it properly for maximum relief.

What Is Runner’s Knee?

Before we get into the taping part, let’s break down what a runner’s knee is.

Runner’s knee (also known as chondromalacia patella) is usually caused by overuse of your kneecap.. The symptoms are familiar to many runners: swelling, discomfort, and clicking around the kneecap, especially during weight-bearing activities. If left untreated, the pain can become stabbing and even radiate down to your lower leg.

Poor knee alignment, muscle imbalances, and faulty running mechanics all contribute to this condition. For more on this notorious overuse injury, check out my complete runners knee guide.

What Is Kinesiology Tape?

KT tape is a stretchy, elastic material that supports recovery while still allowing your body to move freely.

Designed to mimic skin’s elasticity, KT tape supports muscles and joints without holding back your range of motion.

When I tried KT tape for the first time, I was surprised at how light it felt—like a second skin, but still offering solid support

Developed by Dr. Kenzo Kase in the 1970s, kinesiology tape has been around for decades but has recently gained popularity among athletes.

It’s not just for runners—it was originally used to help patients with joint alignment and recovery.

How Does KT Tape Help?

So, why use KT tape for patellofemoral pain?

Let me explain briefly.

The tape gently lifts the skin, creating space between the skin and the tissue underneath. This slight lift boosts circulation, reduces swelling, and eases pressure.

KT tape may also alter how your body senses pain by reducing pressure and improving body awareness

In my experience, KT tape offers extra compression, making a noticeable difference during long runs or while recovering

When I tape my knee before a run, I feel more stable and notice less soreness afterward. That’s just my anecdotal evidence, but it doesn’t hurt to try something new—especially if you’re in pain.

Does Kinesiology Tape Really Work? Here’s What the Research Says

Let’s face it—it’s tempting to try something new, especially when you see other runners swearing by it.

But does KT tape actually work for knee pain? Research offers some promising insights:

1. Temporary Pain Relief and Support: Studies have shown that kinesiology tape can help reduce pain and improve knee function in people with patellofemoral pain syndrome . For example, a study found that KT tape helped participants experience short-term pain relief and improved muscle activation around the knee.
2. Improved Circulation and Swelling Reduction: Kinesiology tape’s lifting effect is believed to promote circulation, which can reduce swelling and aid recovery. According to research published in Physiotherapy Research International, KT tape can improve blood flow in the taped area, which may contribute to reduced inflammation and faster recovery after intense activity.
3. Enhanced Muscle Function: Some runners find that KT tape provides additional stability to the muscles surrounding their knee. A review in the Journal of Sports Rehabilitation concluded that KT tape may positively impact muscle activation, helping runners maintain better form and control during movement (source).

A Word of Caution – Though KT tape can be incredibly helpful, applying it incorrectly can worsen your problem. Make sure to follow proper techniques and, if possible, consult with a physical therapist before making taping a regular part of your routine. Patellofemoral pain is an injury that shouldn’t be taken lightly, and taping should never replace a full recovery plan.

How To Apply KT Tape for Runners Knee 

Before you start taping, make sure you have all the supplies at hand. These include:

• Tape
• Scissors
• Low allergy or elastic tape
• Pre-wrap
• Clean knee

All of this helps ensure the adhesive tape sticks properly.

Remember that some kinesiology tape products come precut,  so just choose the right size for your leg, and that’s all.

Once you have everything you need, follow these steps to do it right.

Patella Taping Method

Patella taping employs rigid tape to help correct the alignment of the kneecap.

Follow this YouTube tutorial to do it right:

• Start by measuring the bump under your patella—or what’s known as the tibial tubercle—to your quadriceps tendon.
• Cut two KT tape strips of similar length. Minimize peeling by rounding the ends.
• Place the low allergy tape over the front of the affected knee to act as an anchor and protect the skin.
• Take a piece of rigid tape, then place it towards the top of your patella.
• Add two more pieces of tape.
• Place two strips of KT tape on your quads to form the teardrop shape, and then run them down both sides of the affected knee.

I like to tape my knee before long runs or speed sessions, giving me the needed stability. It can also stay on for a day or two after a run, supporting my knee during recovery.

The Video Tutorial

Sometimes, words aren’t enough to fully capture how to apply KT tape properly. So, let’s walk through the process with visual aids! Below, you’ll find a video and a step-by-step diagram to guide you. Whether you’re new to KT tape or just need a refresher, these resources will make it easy to get it right.

My best advice? Pause the video at each step and apply your tape along with the demo. Take your time to get the placement just right—rushing can lead to mistakes that won’t give you the full benefits of the tape!

When KT Tape Might Not Be the Best Option

KT tape is a fantastic tool, but it’s not a one-size-fits-all solution. Here are some scenarios where it might not be ideal:

• Severe Knee Injuries: For acute injuries like ligament tears or fractures, KT tape won’t provide the support you need. In these cases, a knee brace or more specialized medical care is recommended.
• Inflamed or Irritated Skin: If your skin is sensitive or you’re experiencing any irritation (from previous tape applications or otherwise), it’s best to avoid KT tape until your skin heals. Constant irritation can lead to rashes or even skin breakdown.
• Chronic Knee Pain Without Diagnosis: If you’ve had knee pain for an extended period without improvement, KT tape alone may not address the underlying issue. Chronic pain should ideally be assessed by a healthcare provider who can help you identify the root cause and create a more comprehensive treatment plan.
• Hot and Humid Conditions: KT tape can sometimes lose its adhesive strength in extreme heat or humidity. If you’re running in hot weather, consider using additional adhesive spray or switching to a compression sleeve.

Final Thoughts

KT tape has become one of my go-to tools for managing knee pain. It’s not a miracle cure, but can offer much-needed relief when used correctly. If you’re struggling with knee pain, try kinesiology tape—just make sure to get the technique right and use it with a balanced recovery plan. And as always, listen to your body.

If you have any questions or need further clarification, feel free to leave a comment. I’m happy to help guide you through the process.

Happy running, and take care of those knees!

Like many new runners, you might think a couple of toe touches and quad stretches are all you need to get ready for a run.

I was the same, thinking a quick 30-second stretch was enough to prep my muscles

Spoiler alert: I was wrong!

Holding static stretches before a run isn’t the best way to prep your body

Instead, try dynamic warm-ups, which involve moving stretches to activate your muscles.

One of my all-time favorite routines?

Enter the Myrtle Routine. It’s fast, needs no equipment, and totally changed how my hips feel post-run.

In this article, I’ll share the full guide to the Myrtl routine, discuss its benefits, and explain the exercises you should be performing in detail.

What’s the Myrtle Routine?

The Myrtle routine is one of the most effective dynamic warm-ups I’ve used, and it’s great for everyone—from beginners to elites.

This routine consists of bodyweight exercises aimed at strengthening your hip girdle—the muscles around your hips are crucial for maintaining good form, especially when fatigue sets in during those longer runs.

Specifically, it targets the small, stabilizing muscles around the hips that support your running. This is especially useful as fatigue sets in during the final miles of a long run or race

Regularly performing these exercises can enhance flexibility and range of motion, helping to prevent pain and injuries during training

How I Discovered the Myrtl Routine

A few years ago, after a particularly long run, I started feeling a dull ache in my hips. I chalked it up to getting older (because, let’s face it, we’ve all been there).

Then a runner friend showed me the Myrtle routine, and within weeks of regular practice, my ache vanished.

The best part? It’s only a 10-minute routine that drastically changes your flexibility, strength, and injury resistance

Why You Need This Routine

Here’s the deal: your hips are your powerhouse as a runner.

Weak or tight hips can cause a myriad of issues, from lower back pain to knee problems. Adding the Myrtle Routine regularly has kept my hips strong and flexible, improving my overall running posture and form.

The benefits are clear:

• Improves range of motion: This is key for avoiding injuries, especially in your hips and lower back.
• Strengthens muscles: Those smaller stabilizing muscles that don’t always get the love they deserve.
• Prevents injuries: Nobody wants to deal with hip pain or other overuse injuries.
• Gets blood flowing: Dynamic routines like this are much more effective at getting your body ready than just standing still and stretching.

How Often Should You Do the Myrtle Routine?

I suggest doing the Myrtle Routine three to four times weekly, ideally before running, for optimal results.

At first, I found adding another step to my pre-run routine tough, but after sticking with it, I realized it only takes 10 minutes. And those 10 minutes pay off—big time.

Turning this into a habit can keep you injury-free and enhance your running form. I tell the runners I coach that yesterday is the best time to start a warm-up routine, but today is the second-best time!

The Myrtle Routine: Step-by-Step Guide

Here’s a detailed look at the Myrtle Routine exercises.

1. Lateral Leg Raises

• How to do it: Lie on your right side with your legs straight. Raise your left leg to a 45-degree angle and slowly lower it.
• Reps: Five reps with your foot in a neutral position, five with toes pointed up, and five with toes pointed down.
• Coach’s tip: Keep your legs straight and engage your core for stability.

2. Clamshell

• How to do it: Lie on your side with knees bent at a 45-degree angle. Keep your feet together and raise your top knee, like opening a clamshell.
• Reps: Eight reps on each side.
• Coach’s tip: Control the movement and avoid rotating your torso. You should feel this in your glutes!

3. Donkey Kick

• How to do it: Start on all fours. Bring your right knee toward your chest, then kick your leg straight back with your foot flexed.
• Reps: Eight reps on each side.
• Coach’s tip: Engage your glutes and avoid arching your back.

4. Fire Hydrant

• How to do it: From the same all-fours position, lift your right leg to the side until your knee reaches hip height, then lower.
• Reps: Eight reps per side.
• Coach’s tip: Keep your back flat and core engaged.

5. Donkey Whips

• How to do it: Extend your right leg behind you from the all-fours position, then swing it out to the side and back to the center.
• Reps: Five reps per side.
• Coach’s tip: Move slowly and with control to avoid straining your lower back.

Additional Hip Mobility Exercises

I also like to throw in a few extra exercises to boost hip mobility. These will keep your hips in tip-top shape for running.

6. Hurdle Trail Legs

• How to do it: Imagine stepping over a hurdle. Lift your leg in a circular motion as if clearing a hurdle.
• Reps: Five forward, five backward.
• Coach’s tip: This mimics your running stride and loosens up your hips.

7. Knee Circles

• How to do it: On all fours, make backward circles with your knee while keeping it bent.
• Reps: Five circles per leg.
• Coach’s tip: Keep it smooth and controlled.

8. Linear Leg Swing

• How to do it: Stand next to a wall, and swing your leg forward and backward.
• Reps: Ten per leg.
• Coach’s tip: Swing from the hip, not the torso.

9. Lateral Leg Swing

• How to do it: Swing your leg side to side in front of your body while holding onto a wall for balance.
• Reps: Ten per side.
• Coach’s tip: This opens up the hips and improves your range of motion.

Quick Summary: Key Tips for the Myrtl Routine

Want to keep this routine handy? Here’s a quick recap of the Myrtl Routine essentials. Save, bookmark, or share this with a friend who could use a boost in flexibility and injury prevention!

Myrtl Routine Highlights

• Ideal for Runners: Targets hip mobility and stability, two crucial elements for efficient, injury-free running.

Myrtl Routine Exercises Checklist

1. Clamshells – 10–15 reps per side
2. Lateral Leg Raises – 10–15 reps per side
3. Hip Circles – 10 circles each direction, per leg
4. Fire Hydrants – 10–15 reps per side
5. Donkey Kicks – 10–15 reps per side
6. Knee Circles – 10 circles each direction, per leg
7. Standing Hip Abductions – 10–15 reps per side

Pro Tip: Consistency is key! Aim to include the Myrtl Routine 2–3 times per week to see improvements in flexibility and stability.

If you found this guide helpful, consider sharing it with your running friends or posting it on social media. The more runners who incorporate mobility work, the stronger and more resilient we all become!

Further Reading and References

If you’re interested in diving deeper into the science behind the Myrtl Routine and hip mobility, here are some valuable resources:

• Journal of Strength and Conditioning Research: “Influence of Hip Flexibility on Running Economy” – Link
• American Journal of Sports Medicine: “Hip Muscle Weakness and the Link to Running Injuries” – Link
• Runner’s World: “How Hip Mobility Boosts Running Performance” – Link

Join the Conversation: How Do You Use the Myrtl Routine?

Have you tried the Myrtl Routine before? Maybe it’s already a regular part of your training, or perhaps you’re just getting started. I’d love to hear how you’re using it!

• Share Your Experience: Do you find that the Myrtl Routine helps with hip flexibility or injury prevention? Any favorite exercises from the routine?
• Ask Questions: If you’re new to mobility work or curious about specific exercises, ask away! I’m here to help.

Feel free to drop your thoughts in the comments below. Let’s build a community where we can all learn from each other’s experiences and tips!