Thinking of running your first marathon? Then you have come to the right place.

The marathon is a beast of a race and a difficult distance to master. It requires a lot of commitment, discipline, and time. This can crush anyone and is the reason so many runners gave up on their marathon goals early on.

But fret no more. My friend, I got you covered. It might seem hard, but you’ll get there sooner or later. It’s achievable!

In today’s post, I’m sharing a few training tips that will help you get the most out of your marathon training.

Build up to it

Having the right mileage base is the backbone of efficient and pain-free marathon training.

To be race-ready, aim to run four to five days a week with a minimum mileage of 20 miles before doing any serious marathon training.

What’s my best advice? Of course, work up to it as a newcomer to endurance by doing plenty of shorter distance events.

Once you have a few races under your belt, start serious training. Keep in mind that most marathon training plans range from 12 to 16 weeks.

Give It Three Months

Now you got the base. Keep in mind that there ain’t nothing as an overnight success. It takes time, patience, and lots of trial and error to get to where you want to go.

So how do you make sense of out it?

In general, you’d need to train for at least 12 weeks to be race-ready—especially if you’re a newcomer to endurance training.

The three-month period is long enough to safely build up endurance and conditioning, but not so long that your motivation will start to wane off.

So what’s the safest way to increase mileage?

That’s where the 10 percent rule comes in handy. Don’t force yourself even if you felt that you could do more. Abide by the “don’t bite more you can chew.”

Aim to gradually build your weekly mileage up to 40 miles over the three months leading up to race day.

Additional Guide – What’s The Fastest Marathon Time?

Fuel your Efforts

Proper marathon training isn’t just about the miles. You also need to get your diet up to speed.

The fact is, your nutrition is as much as important as your training plan.

To fuel your training, bulk up with high-carb, low-fiber foods (pasta, bread, grains, etc.).

Eat also plenty of good fats (avocados, oils, nuts, etc.) and lean protein (fish, meat, and chicken). Have more water and electrolytes; and more calories for endurance training.

Additional resource – Can you run a marathon on keto

Time Your Nutrition

Don’t ignore your post-workout diet.

Consume a carb-protein drink, such as a recovery sport shake within the recovery window—the hour following a workout.

Some example of good pre-run options includes a banana, bagel with peanut butter, or an energy bar.

I’d also recommend that you experiment with various types of fuel on your training days to see which ones work the best. Then choose to follow the same fueling strategy during the race itself.

What’s more?

Stay well-hydrated. Make sure also to drink plenty of water. Carry your water for long runs to keep you well hydrated.

Sidestep Injury

High mileage exposes you to injury. No matter how careful you are.

How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for It’s Okay. Proceed with caution.

What’s more?

Follow the 10 percent rule at all times, work on developing proper running form, and aim to build a strong to help you dodge injury and stay on track.

Build Your Long Runs

Whether you’re looking to finish your first marathon or want to pull off a sub-3:00 event, long runs are key.

Other sessions—recovery runs, marathon-pace runs, and speed work—are also important but not as vital as the long run.

Here’s why.

Long runs help your body adapt to extended periods of running. They simulate real marathon running conditions, which helps to physically and mentally prepare for tackling the 26.2-mile beast.

Once you’re a few weeks in, start building up your weekly long runs. These should be performed once a week, extending the session by a mile or two each week.

Your first step? Start with a distance that you can run with ease—say eight miles—and then progressively build it up.

On the third or fourth week, scale it back by a few miles so as not to risk injury or burnout.

For example, you might run 10 miles on Saturday, 11 miles the next, then 12 miles, and then ten again before moving to 13 or 14 in the fifth week.

So how long should your long run be?

According to experts, build it up to 20 miles a session, but at a pace at 60 to 90 seconds per minute slower than your goal marathon race pace.

Complete at least six long runs (about 20 miles each), the last of which should be roughly two to three weeks before the event—during the start of what’s known as the taper period.

Additional resource – Guide to Marathon Des Sables

Taper Right

The few weeks leading to your race day are most vital.

That’s why all good marathon-training plans have a “taper” period. During the period, you taper or reduce your training volume.

This latter phase of training helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry.

This is how:

• Three weeks out:Do your last 20-mile run three weeks before the marathon. Consider your last run as a “race rehearsal” for the event. Run it as if you are running a real marathon race and execute your nutrition and hydration plan, too.
• Two weeks out:Reduce your training volume to roughly 40 to 50 percent. Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
• One week before the event: Cut your mileage to one-third of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week. Make surethat you’re soreness- and pain-free in the three days before the event.

Beyond The Marathon

You just finished a few marathons and feel like you’re ready for more challenges? Go ultra.

These ultra beasts will push your body and mind to the breaking point. So only consider stepping in after competing in a bunch of marathons, obstacle course events, and other endurance races. Your inner game plays a huge role in ultra events. So be careful.

Note: If you have already crossed the finish line on some of these races, then congrats, and I urge you to email me because I really want to learn more about the training you went through in order to get ready for these crazy events.

1. 
   

   Marathon des Sables

Also known as “Marathon of Sands” in English, This crazy race takes place in the breathtaking Moroccan desert in North Africa and is one of the cruelest footraces on Earth. It’s also one of the well-organized multi-day endurance events in the world, but don’t worry, it’s not a death sentence, so it’s still within reach.

What to expect

The MDS is a 6-day race that will test your endurance as you make your way through a 154-mile hellish trek under some of the most inhospitable conditions on the planet. So this race is not really for the faint-hearted.

During the event, you have to run the equivalent of a full marathon each day of the race on the sand in hellish desert temperatures. Plus, it’s a self-sufficient race. So participants have to carry their own supplies and the necessary items for desert survival. Make sure you’re really ready for this so you won’t waste your money, or God forbid, get lost in the desert.

2. 
   

   The Jungle Ultra

The Jungle Ultra Marathon is a 140-mile race from The Andes to the Amazon. The racecourse consists of tough jungle trails, mountain roads, and village tracks as participants lead their way down from 10500 ft in the Cloud Forest to Amazon Jungle below.

What to expect

This endurance event will have you partake in a five-stage race covering roughly 140 miles through the humid and merciless Peruvian jungle, wetting your feet in 70 tropical rivers and streams before you reach the finish line.

It’s not all. You are expected to make it through the jungle while carrying your own supplies, a hammock to sleep in, and fight off hordes of hungry bugs and temperatures in the ’90s. MacGyver’s survival ability required.

3. 
   

   Badwater Ultramarathon

This is one of the grandfathers of the modern ultrarunning craze. This even goes way back to the mid-’70s, and it is, still, one of the toughest and most challenging footraces on earth.

What to expect

During the event, you will have to cover a 135-mile through Death Valley, the hottest spot in the U.S,  during July, the hottest month, so expect scorching temperatures over 125 degrees.

The race kicks off below sea level, then climbs up to 8,300 feet to the trailhead at Mountain Whitney.

4. 
   

   Antarctic Ice Marathon

People pay good money to compete and run in the Antarctic Ice Marathon, the only official marathon run on mainland Antarctica and is a member of the Association of International Marathons & Distance Races (AIMS).

Taking place at 80 degrees south, just a few hundred miles from the South Pole at the foot of the Ellsworth Mountains, the Antarctic Ice Marathon also is the world’s southernmost marathon.

What to expect

This is a truly Antarctic challenge with conditions comprising ice and snow, with average temperatures between 0 and -10 degrees F. Plus, the whole event takes place at an altitude of 2300 feet. Getting adapted to the heat changes is key for avoiding massive heat loss.

5. 
   

   North Pole Marathon

On the other side of the planet, the North Pole marathon has been recognized by Guinness World Records as the most northernmost marathon on earth.

What to expect

The North Pole marathon takes place at Russia’s Bareno Ice station in the geographic North pole and will have you running across Arctic ice on the top of the world. You’ll be mainly racing on 6 to 14 feet of ice— the only barrier between you and the salty Aortic ocean below—to complete 26.2 miles in one of the remotest parts on earth.

1. Hardrock 100

If you are into mountain races, then this one is for you. The Hardrock 100 takes place in San Juan, Colorado, and is held each July since 1992.

What to expect

The Hardrock 100 is the premier ultra mountain race, with an average altitude of roughly 11,100 feet above sea level, the highest point reaching over 14,000 feet atop Handles peak. The racecourse circles around the San Juan Mountain Range of southern Colorado.

During the event, expect to suffer from altitude sickness, with symptoms including headaches, dizziness, and a plethora of other trouble.

So it’s not, really, your typical 100-mile trail run. And what makes it extra hard is that you are expected to finish the whole course in under 48 hours. Otherwise, you would be disqualified. The route is already hard, plus racing with time. What a combo!

7. 
   

   Spartathlon

One of the most famous and grueling endurance events held annually in Greece since 1983.

What to expect

The Spartathlon is s a non-stop 153-mile that kicks off in Athena, Greece’s capital, and wraps up in Sparta, the legendary city.

The racecourse simulates the road that the Greek messenger Pheidippides ran in 490 BC to alert the Spartans and ask for help against the Persian army in what’s known as the battle of Marathon.

So you will be, lit really, taking on a legendary path and celebrating thousands of years of tradition.

What makes it this even really challenging is that you have only 36 hours to finish the course, so if you failed to make it to one of the 75 control points along the course, you are disqualified.

As a final note, keep in mind that the legendary Pheidippides died of exhaustion shortly after finishing the whole course himself.

Conclusion

Ain’t no mountain high enough. Ain’t no races long enough. Of course, once you feel up and ready to take on the challenge. The rest is just details (and paying for the hefty race fees).

It is still doable. Believe that someday you can compete in one of those. In meantime, prepare your best!

If you’ve problems sticking to your running routine, this post is ideal for you.

Running is good for you for many reasons—it boosts your energy, uplifts your mood, fends off weight gain, etc.

I can go on and on.

But here’s the tricky part. Logging the miles on a consistent basis is no easy feat.

Fret no more.

In today’s article, I’ll share with you a few tips and guidelines to help you establish a running routine that you’ll actually stick to.

Sounds great?

Let’s lace up and dig in.

Start Easy

The first time I took up running, I decided to run daily for an hour. But, as I have soon discovered, it was a big mistake.

Here’s the truth.

When you do too much too soon—whether it’s running, weight lifting, yoga (yes!), you’ll end up sore, injured, or burned out—not the makings of a great start, I daresay.

In fact, even you’re the most motivated person in the world, the go-hard or go-home attitude isn’t great for keeping momentum.

So, instead of shooting for the stars, think baby steps and build it from there.

How to Get Started

During the first few weeks, start with something you can do effortlessly—even if you’re severely lacking in both motivation and self-discipline.

For example, if you want to stick to your running routine, begin by jogging just for 15 to 20 minutes three days a week—it’s really that simple.

Once the “jogging habit” goes on autopilot, you can then gradually increase the length and intensity of training.

Doing so will definitely help you establish the exercise habit without hurting yourself.

The best way to get fit without getting hurt is to opt for the walk/run method.

Additional Resource – Here’s how to create a running plan

Have a Plan

I started running roughly 11 years ago, and if the practice has taught me anything is that planning is key to success.

After all, failing to plan is planning fail.

“But, David, I just want to run off a few pounds; I have not intentions to become a “serious” runner!”

I completely agree.

Just hear me out

Even if you’ve no racing ambitions, it’s a good idea to follow a planned out running schedule to help you stay consistent and safe.

Without a plan, you might risk increasing mileage too quickly, which definitely, will result in injury and disappointment.

The Plan(s) You Need

Here is the good news.

You don’t need a complicated plan.

At a minimum, aim for 140 to 160 minutes of exercise per week. That equates to roughly 30 to 45 minutes a day, four to five times a week.

A typical weekly training template involves running on Monday, Wednesday, and Saturday—covering 3/4/5 miles on those respective days.

Then cross-training—lift weights, do yoga, bicycle, swim, whatever—on Tuesday, Thursday, and/or Friday.

Sunday should always be a rest day.

If you’re looking for a thorough schedule, then give my C210K plan a whirl. Or try this 30-day beginner running challenge.

Stay Accountable

Plenty of people set goals, but far fewer are willing to do all it takes to turn their vision into a reality.

The fact is, simply setting goals, then writing them down is just one piece of the puzzle.

That’s why having some form of accountability is crucial.

When you’re accountable to someone other than yourself, it may help achieve more progress thanks to the power of peer pressure.

Knowing that those holding you accountable will be asking you for updates on your progress will help you stay motivated to keep running.

And science agrees.

Research has found that people who share their goals with others are twice as likely to achieve them as those who keep the goals to themselves.

How To Build Accountability

It’s a two-step process.

Firstly, set the right goal (we already talked about that), then be willing to let others help you achieve it.

Involve everyone around you. Good candidates include your partner, a family member, a friend, or even a pro such as a personal trainer or a coach.

Next comes the hard part.

Once you share your goals, keep track of your short-term goals and set a deadline, then schedule regular appointments to report back to your circle on your progress. Don’t forget to also monitor your recovery and the rest.

Set The Right Goals

Another critical key to sticking to running is setting the right training goals—as long as they’re within reach.

Otherwise, you’ll be setting yourself up for failure.

So, how to set the right running goals?

It’s quite simple: Set SMART goals. This method is incredibly helpful for building habits. It stands for Specific, Measurable, Attainable, Realistic, and Time-bound.

For instance, “I want to start running” is not a SMART goal.

“I want to be able to run for 30 minutes, non-stop, at a conversational pace by July” is more specific, quantifiable, and incorporates a deadline.

Once you set your goals, put them up in a prominent place to serve as a reminder.

Set Up Triggers

Most people rely on positive thinking and motivation for creating lasting habits.

However, this may not be enough.

Instead, I’d recommend that you also set up triggers.

Let me unpack this.

Triggers are a less-known secret to forming lasting habits—or breaking an old one.

Triggers are, basically, reminders—a place, time of the day, cue, etc.—that set off an automatic reaction to perform a task or activity.

In psychology circles, triggers are typically associated with bad habits.

For example, alcoholics have a number of triggers—stress, anger, social isolation, etc.—and whenever they experience one or a mix of these, they get the urge to drink—regardless of future ramifications.

Fortunately, triggers work very well for positive habits, too.

When the bond between the habit and trigger becomes strong, the habit will become automatic. The stronger the bond, the more embedded the habit.

Running triggers could be waking up in the morning, drinking coffee, finishing work, or anything you want.

For my trigger, I choose to drink coffee in the morning. When I do so, I know it’s time for my workout because I have habitually trained myself to exercise after my morning coffee.

Visual triggers are also ideal.

One trick I used to help me better stick with my running routine is to lay out my workout clothes next to my bed the night before a run.

This encourages me to work out and head out for a run even when I’d rather stay tucked in the comfort of the sheets.

Get Social

Social support can impact your commitment to stick to exercise, according to research published in the Journal of Behavioral Medicine.

Pairing up helps keep both of you motivated and accountable for maintaining the exercise routine.

It makes you less likely to abandon your exercise plan program.

Choose the right partner, though. Just because someone is your best friend, it may not make them a suitable partner.

Instead, look for someone who shares your fitness level and goals.

Another option is to join a fitness group at local gyms, like Yoga, martial arts, spinning, or CrossFit.

Or, at the very least, tell at least one other person about your new exercise resolution, then ask them to keep you accountable.

Reward Yourself

In psychology 101, if a stimulus, such as running, triggers a positive response, chances you’ll want to reproduce the feelings by doing it again—running in this case.

The more you reward good behavior, the more you encourage it.

Give yourself immediate rewards whenever you achieve a running goal or complete a set of planned runs.

How? Be systematic about it.

Create a running plan and have a reward attached to attaining a certain goal, be it running three times a week, completing eight 400-meter reps, or running a 5K under 30 minutes. You choose. But be careful with your reward system. Keep it as healthy as possible and not food-based.

Getting a new pair of jeans, going out with friends, having a hot bath, Netflixing your favorite show, etc.

Keep Track

To stick to your running plan, track your progress using a training log or journal. This not only helps you better understand your strengths and weaknesses but also provides an objective look at your training routine.

What’s more?

It also keeps you accountable for your action as you develop your new exercise habit. Again, accountability matters.

After each workout, note the following:

• Time and distance
• How you were feeling
• Comments about how you felt
• Approximate mileage
• Weather conditions
• Pre-run meal
• Calorie burn
• Sets performed
• And anything else relevant to your running routine.
• Weight loss—or gained
• Numbers on the scale
• Waist circumference measurements
• Food intake
• Eating habits and patterns
• Hydration levels
• Before and after photos

Make The Time

Lack of planning tops the reasons people fail to stick to exercise for the long haul. And as the saying goes, failing to plan is planning to fail.

As a matter of fact, you’re more likely to stick to your exercise routine if you have strategies to help you overcome obstacles.

That’s why I’d recommend that you prioritize exercise.

At the start of each month, sit down, grab a pen and a calendar, pick out the days you want to work out, then schedule them in advance.

Aim for 14 to 16 runs for an average month.

Then, once you’re done scheduling, keep your run dates with yourself ironclad, and don’t let other engagements interfere.

Said otherwise, make your exercise a priority, then rearrange your life around it.

You should also have plan B in case of unforeseen forces (think unscheduled meetings and bad weather)  you to cancel your session.

Make it as far as possible from your working hours but still within your productive window. Otherwise, you’ll always use your job or being tired as an excuse not to exercise. And that’s just bad.

Beat Boredom

Last but not least, one thing you need to beat to stick to your running plan is, plain and simple, boredom.

Other than injury and burnouts, boredom tops the reasons people give up on running. The key to beat this takes a lot of creativity.

You can make running fun in a lot of different ways.

Here are some ideas:

• Instead of running solo, pair up with a friend or co-worker. Misery, after all, loves company.
• Create a playlist of your favorite songs that you only listen to when you work out. Put it on shuffle mode, so you’ll discover more songs.
• Listen to a fiction audiobook and get lost in the story.
• Find a good podcast. My favorite is the Joe Rogan Show.
• Run somewhere pristine and beautiful. Enjoy the sights and sounds as you go.
• Make your running time your sacred time. Practice running meditation.
• Create a reward system in which you treat yourself to a treat whenever you reach a specific running milestone.
• Vary your routes and workouts
• Stay away from industrial or polluted areas.

The options are almost endless.

Regardless of what fun means to you, as long as it’s working, you’re good to go. This will help you stick with it.

Conclusion

There you have it! If you’re serious about sticking to your running routine, today’s guidelines should help get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

The history of the sports is filled with heroes who have shown great sportsmanship worldwide. From baseball to boxing, black people have always dominated the sports in international events. Following is a list of the top 10 black athletes who have shown why they are best in their profession.

1.      Muhammad Ali

Muhammad Ali is known as the greatest boxer of all time. He was the first black fighter who lifted the title of world heavyweight champion in three different competitions. He also was able to defend his title 19 times. Apart from mastering his boxing skills, he always showed good sportsmanship in the ring. Therefore, whenever someone writes names of the top 10 black athletes of all time, he/she will defiantly consider Muhammad Ali the priority.

2.      Michael Jordan

Another most successful black athlete in history is Michael Jordan. He is also regarded as one of the most successful National Basketball Association players. Talking about his achievements, he won 6 titles while representing the Chicago Bulls. His total wealth is more than $1.8 billion, and he also received the prestigious award of the presidential medal of freedom.

3.      Serena Williams

Serena Williams will always be regarded as one of the most iconic tennis players in history. In her achievements, she has won 23 doubles and 73 singles titles. She has also won gold medals for her country, including 3 in womens doubles and one in womens singles. She has also conquered the Australian Open seven times. Apart from all these achievements, Serena Williams has also been twenty-three times Grand Slam champion. Her journey to conquer the court is still on its way as she has not hinted anything towards retirement yet.

4.      Usain Bolt

Usain Bolt is a Jamaican athlete who has won the gold medal for his country multiple times in the Olympics. Being a black athlete, some of his life incidents are about racism problem. However, he never cared about this issue and continued to make his nation proud. With eight gold medals to his name, Jamaican Usain Bolt is the most successful sprinter in the world so far. He is also the first man ever who won both the 100- and 200-meter races. He still holds the records for fastest 100, 150, 200, and 300 meters.

5.      Simone Biles

Simone Biles is an American gymnast who has won 7 Olympic medals for her nation, including one silver and one bronze medal in the Tokyo Olympics 2020. Born in Texas, Simones interest developed in gymnastics when she was only six years old. Ever since then, she is improving her gymnast skills in every single competition. Apart from the Olympics, she has won 25 medals in the world championships.

6.      Venus Williams

Venus Williams is an American tennis player like her sister Serena Williams. Both William sisters have been known as one of the best female tennis stars, and both have beaten their opponents in the womens doubles on many occasions. She has won four gold medals and one silver medal in the Olympics. Her gold medal career started in the Olympic Games in Sydney when she won a gold model individually as well as with her sister in womens double.

7.      Jackie Robinson

Jackie Robinson was the first athlete who broke the racism barrier and played the Baseball League with the Brooklyn Dodgers. The whole world admired his extraordinary baseball skills. Robinson joined the baseball league after he was discharged from the army in 1944. Under the services of Robinson, the Dodgers were able to collect six pennants. At the time of retirement, he had a record batting average of .313 and 1563 hits. In 1962, he was also elected to the baseball Hall of Fame.

8.      LeBron James

LeBron James is known for his exceptional athletic skills. He started his career in elementary school when he was named Ohios Mr. Basketball. In the last ten years of the NBA, no one has scored more points than LeBron James. Further, he has won four championships, and he has also been the MVP of the National Basketball Association four times. LeBron is also among the players with the longest wingspan in NBA.

9.      Kobe Bryant

Kobe Bryant was one of the most impressive athletes in the history of basketball. He spent his 20 years career with the Los Angeles Lakers in the National Basketball Association. He was one of the only few people who were selected in the sports right after high school. In his 20 years career, he won five championships as well as became the MVP of the NBA in 2008. He took his retirement in 2014 after surpassing Michael Jordan in terms of all-time highest NBA scorer.

10. Kareem Abdul-Jabbar

Kareem Abdul Jabbar is another legendary basketball player who led his team Bruins to three national titles. His dominance in the NBP was also worth seeing as he first led the Milwaukee Buck to the championship and then assisted Los Angeles in winning tournaments. He ended his career with six MVP and six NBA trophies. At the time of retirement, he was the all-time highest scorer in the same league.

The sports persons mentioned above are great examples of why hard work is the key to success. Of course, most of them struggle at the start of their work, but they were named iconic players due to their consistency and hard work. Although black athletes have been actively participating in all the sports, their major services can be seen in football and baseball. Similarly, in Sprinting, Usain Bolt will always be remembered for his services to his nation.

**This is A sponsored Post*

Are you looking for ways to improve your academic prowess and cognitive performance? With the help of a balanced lifestyle, you can increase your academic achievement. Our lives have changed due to the global pandemic and going back to schools and colleges is a big change nowadays.

From staying at home all day long to going to school in classrooms or attending online classes is a change that will lead to a change in physical activity habits as well. Primarily, your habits will go out of the door, be it better eating, sleeping, exercising, etc.

However, this doesn’t have to be the case. Improved eating and a healthy lifestyle will not only make you feel good but will also help you and benefit you in your higher academic education. There are also services that can be of help, such as UK Assignment Geek, among others.

Maintaining an improved lifestyle means that your marks in tests, quizzes, assignments, etc. will get better and will have an overall positive impact on your lifestyle and living. Following things positively influence your ability to learn as well as retain information.

• Exercise
• Sleep
• Nutrition

Exercise

Looking for a great way to increase your cognitive function? Keep a balance between physical activity and academic abilities. As a university student, you must stay fit and healthy as you have loads of work to do.

Not all of us love PE classes but scientific mental health research backs the claims that exercise is good for cognitive processes, concentration and attention. Lack of activity causes weight gain as well which is linked to medical issues such as heart disease, diabetes, etc.

Make sure that the timetable and curriculum have physical activities and events in them that can be enjoyed by everyone. From supporting and developing brain function to improving memory retention, exercise has various benefits.

We all know how hard it is to eat good while on campus, what with all the late-night food cravings and cheesy pizzas to appease them. Being physically active strengthens the core. It will help you burn up all those extra calories, and you will be able to eat anything you want without having to worry about gaining weight.

What better way to keep yourself fit, right? Running is an important multi-purpose physical activity that helps you stay positive. Fit children and adolescents are the future of tomorrow. Lets take a look at the few reasons why you should start to exercise in college every day!

1.    Releases frustration

As students, we are always burdened with loads of homework, assignments, tasks, projects, etc. We can’t stay calm and relaxed with all thats going on. Fortunately, if you start running daily, all that pent up tension and frustration will have an outlet, and your cognitive performance activity will improve.

2.    Helps you socialize

Running is not only one of the best workouts, but it is also a nice way to make new friends as well. You are bound to find some new friends. You can lean on them to provide you with the encouragement to keep participating in sports.

They will keep reminding us why exercise is important for our brain development and keep us going.

3.    Boosts your physical performance

Why should you run every day? Because this activity will boost your academic results and performance. We spend most of our days in lecture halls with teachers or our dorm rooms. We don’t get to spend enough time outdoors.

“A run for 20 minutes will not only help you relax but will also boost your performance and upscale your mood. The increased power will help you have a clear, academic mind and focus while you are reading as well”, says Elijah Schmutz, a writer at papersowl.com that specializes in public health. Measure the time you spend running. It will help you stay in good shape.

4.    Quality Alone Time

In the world of today, it is hard to find some good old quality time with yourself. With all the academic commotion in the dorms and on campus, a run at night will help you clear your mind and your thoughts aligned.

The activity will help you reconnect with yourself, and you will find that you are full of positivity and the cloud of negativity is long gone.

You will get an opportunity to meditate and get rid of anxiety and depressive thoughts. Moreover, you will be able to enjoy the outdoor breeze and fresh air.

Physically running helps your body produce serotonin, the hormones that induce a feeling of bliss in your system. Along with serotonin in the brain, dopamine and norepinephrine are also released which helps with memory retention and attention issues.

Sounds amazing, right?

Sleep

With gaming, smartphones, social media, and whatnot, we don’t get enough sleep these days. Lack of sleep negatively affects your performance and the ability to focus on the task and represses recall skills as well.

Moreover, it instigates depression and increases your stress levels, and you display aggressive classroom behavior. We know that a late-night study session before your exam sounds good and you want to stay up late to finish that assignment.

However, we recommend that you sleep to support your cognitive performance activity.

Nutrition

A balanced diet is good for everyone, but especially for students since fast foods and processed foods are readily available in the school canteens and cafeterias. You have to ensure that kids learn the importance of good eating.

We all know it is very easy to sit in front of the computer and eat several bags of chips at once. However, that is unhealthy. If you eat improved food, it increases the blood flow to your brain and keeps the brain sharp.

Eating small, improved meals at regular intervals will keep the mind fresh and blood glucose levels normal. There are so many difficulties and challenges, and to successfully navigate through them, you need to exercise.

Better Lifestyle for Improved Grades – Final Word

We live in a busy world today where it is very easy to neglect our health and make bad lifestyle choices. When you are responsible for learning, you have to balance physical and academic activities.

Choose a physical activity for physical fitness that will keep both your brain and body sharp and fresh! An increase in physical activity is one of the components of improved academic performance. Moreover, it improves your performance and also helps keep a positive relationship with your body.

Time spent training your abilities is time well spent. Here is to a healthier life!

Running is awesome.

Research has shown that it prevents a host of chronic diseases, improves mood, burns calories, helps maintain a healthy weight, increases lifespan, improves brain power, and so much more.

However, getting into running may seem daunting—especially for the complete beginner.

Fret no more. I got you covered, buddy.

In today’s post, I’m going to share with you some of my favorite running tips for beginners to get you started on the right foot—literally and figuratively.

So are you excited? Then here we go.

How To Get Into Running?

The answer is simple: slow.

This is the best way to get into running without risking injury or burnout.

Most beginners make the mistake of starting too fast, too hard, then they get hurt or overtrained (sometimes both) within a few weeks. You are asking for burnouts and/or overuse injuries such as Runners Knee, Stress Fractures, etc.—all of which can sideline you for many weeks, compromising and ruining your training resolve.

Even if you’re already in decent shape, have perfect technique, and have $200 shoes, running will always be a high-intensity, high-impact exercise. Don’t mess with that.

So how do you put this into practice?

Simple. Schedule three to four one-hour walks for a couple of weeks before you try running. This way, you get your body moving without putting too much stress on it.

The next step is to start to gradually introduce running to your sessions. Let’s see how.

The Walk/Run Demystified – How to Get Into Running The Easy Way

After three or four weeks of walking, including some relatively faster walking/jogging intervals—low-intensity jogging alternated with brisk walking for recovery.

The ideal session comprises warming up with walking for 5 to 10 minutes, then jogging for 30 to 60 seconds or so, alternating with walking recovery periods.

As you get fitter, increase the time spent running while taking less and less for recovery until you can run for 30 minutes straight with little huffing and puffing.

Start with short periods of first—8 minutes, then 10, then 13, then 15, and so on.

Later down the road, once you’re comfortable running for 30 to 40 minutes, then, and only then, you can add distance and intensity.

Walking to Running Ratios

To practice the walk-run method the right way, take the walk breaks before you start getting tired. That’s the way to go.

Contrary to popular belief, this beginner runner method does not mean that you should take breaks only when fatigued.

As a matter of fact, the walk/run method is about taking recovery breaks way before fatigue starts to set in.

Here are three walk-to-running ratios to experiment with. Pick the ratio that feels the most appropriate for you.

• The Newbie:Jog for 20 to 30 seconds. Then walk for one to two minutes
• The Intermediate:Jog for three to five minutes. Then take a two to three minutes walking break.
• The Experienced: Jog for eight to ten minutes. Then walk for 30-second to one full minute.

Take Your Time When Starting a Running Routine REORDER

Gradual progression is the other cardinal rule.

If you’re not willing to follow this rule, then you shouldn’t bother running—or doing any other form of exercise—as you’ll only end up hurting yourself.

If you got injured and hurt early on, your interest will fizzle, your enthusiasm will fade, your motivation will hit rock bottom, and you’ll give up.

What should you do instead?

Your body needs time to adapt. That’s a key principle for injury-free and effective training—whether you’re a running newbie or an elite Olympic weightlifter.

It takes time (roughly two to three months of regular training) for your ligaments, tendons, joints, and muscles to adjust to the high-impact forces of running. Try to rush this process, and you’ll, sooner than later, end up injured.

Becoming a full-time runner does not happen overnight. It requires patience and gradual progress. You didn’t become a complete total couch potato in 4 weeks, so you shouldn’t expect to get fit and in shape in 4 weeks.

So, please progress slowly. Aim to increase your actual time spent running by no more than three to five minutes from one session to the next.

Distance Matters

TIME first, DISTANCE later. Make that your motto.

I hate to sound like a broken record, but you can only add distance and intensity once you have built enough cardio and stamina and are used to the rigors of running.

And please keep in mind that you have the rest of your life to work on getting fit. Don’t let unrealistic expectations dictate the pace of your workouts.

Comfortable Pace–The Talk Test

One thing you can do to exercise within your capacity is to monitor your training pace.

Enter the Talk Test

This is the best way to monitor your training pace and effort is the Talk Test.

The Talk Test has been around for decades, and it’s still here because it’s simple and it works like a charm.

The principle is, if you can carry on a conversation with your training partner while training, then you’re not overly challenging your cardiovascular system.

But, if you’re huffing and puffing your way through, you’re running too hard.

Your breathing should be under control, and you should be able to maintain a conversation with your training buddy without gasping for breath on every step you take.

You should be able to recite the Pledge of Allegiance without much trouble.

Rest

Do not ignore recovery days. They are as vital to fitness progress as the training itself. They are also essential for preventing injury and burnout.

So, as a rule of thumb, take plenty of rest between workouts, with two days off every week.

For more on proper recovery, check my article here.

How Long Does it Take

So, how long will it take to become a runner?

I hate to sound like a broken record, but every runner is different and responds differently to the high-impact stress of running.

That’s why answering the question “when will running start to feel easier for me?” is tricky. Every runner is unique—with every meaning of the word.

It all depends on the individual. No more. No less.

There is no right or wrong answer because every individual is unique and has a different starting point. So, the answer depends on you.

But, all in all, here are some factors to consider when attempting to find out how long it will take you to become a runner—whatever that means for you.

• Your current shape—or how to fit you where before you take up running.
• Your age.The younger you are, the quicker you can get in shape.
• Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.

Conclusion

There you have it. If you’re planning to get into running then today’s article should get you started on the right path. The rest is really up to you.

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

In the meantime thank you for dropping by.

Keep training strong.

Weight gain remains one of the biggest health concerns in the world. Statistics show that obesity alone led to the deaths of some 4.7 million people in the world in 2017. Unfortunately, more and more people are becoming obese, thanks to the lockdowns that are being informed by the COVID-19 pandemic. Many people are gaining weight as a result of staying at home due to corona.

The good news is that overweightness or obesity are both very easy to get rid of with a running or jogging routine. Notably, running or jogging can only be as effective as how properly it’s done. There’s no getting away from the fact that many people make mistakes that can simply be detrimental when it comes to running as a way to lose weight. Those mistakes are as follows:

1. Wearing Improper Clothes

You see, I come from a highland region where it gets so cold both in the early morning and late evening hours. A lot of times, I see people jogging while dressed up in heavy jackets and beanies. Even though they do so to avoid feeling cold, it’s not recommended.

Heavy jackets and other items designed for cold can wear you down and also make you feel uncomfortable due to high temperatures. All that can cause you to tire faster and end your jogging session earlier than you should. Consequently, you’ll end up burning fewer calories than you should for the day. To avoid that, just put on your running clothes and forget about the cold. After all, your body will heat up once you get moving such that you won’t feel cold.

2. Eating Unhealthy

Some people combine dieting with running in the hope that these efforts will help them shed excess pounds fast. Other people forget about paying attention to what they eat. They think that running alone is enough to bring their weight back to a recommended one.

But the reality is that both case scenarios amount to unhealthy eating. Dieting restricts you to particular kinds or small amounts of food. Because of that, it may cause you to miss out on certain nutrients crucial for your body as far as jogging goes. For example, dieting limits your calorie intake. Yet jogging requires more calories due to the extra energy your body needs. By restricting your calorie intake through dieting, you deprive your body of the sufficient amount of energy it needs for running.

At the same time, eating anyhow can jeopardize your running efforts. Consuming foods high in fats when you are running to burn the same fats can be counterproductive.

Additional Resource – Your guide to weighted vests for running.

That means you need to strike the right balance between what you consume highly, what you eat moderately, and what you avoid altogether. Talking to a fitness expert is the best way to do so.

Fresh n’ Lean and BistroMD are some of the best sources of organic meals that can help promote your running efforts. The former and the latter offer meal kits designed for active people or people who want to lose weight, respectively. I found a good comparison article that nicely compares and contrasts the two amongst other meal kit providers. Read the post to find out which company between Fresh n’ Lean and BistroMD best suits your needs. Also, see what the author had to say about other top meal kit delivery services out there. These include Green Chef, Sun Basket, Purple Carrot, Blue Apron, and Veestro. The rest are Splendid Spoon, Factor, and Daily Harvest.

Additional resource – Here’s how to lose body fat.

3. Drinking Water While Running

Running can lead to dehydration, causing you to feel thirsty such that you want to drink water. However, it’s not a good idea to hydrate while running. Otherwise, doing so may lead to a problem known as “gastrointestinal distress,” which can be characterized by abdominal pain, cramping, among other symptoms. These symptoms can cause significant discomfort, causing you to end your running session prematurely even before you burn enough calories or fat. By making this mistake repeatedly, your running routine will consequently become counterproductive.

To avoid feeling thirsty and needing to drink water while running, hydrate your body at least 15 minutes before the run. Learn how to control your thirst so that you can avoid drinking water while running for the best results. After all, you only need 40-50 minutes for a jogging session.

4. Running While Singing Or Talking

Did you know that running or jogging can be quite painful, especially when you are not used to it? Yes, the temporary burning sensation in the lungs and the windpipe that comes with this activity can cause pain and discomfort. But there’s a way in which you can minimize this unpleasant sensation—taking controlled breaths. By taking longer, more relaxed breaths, you’ll be able to run longer without feeling so much of this painful sensation. Avoiding singing or talking while running is an incredible way to control your breath.

Additional Resource – Here’s how to much to run to lose weight

5. Running Improperly

Many people don’t know how to run without getting tired quickly. But it’s simple, and the secret lies in how your foot lands on the ground. Your forefoot should touch the ground first followed by your midfoot and then hindfoot. Landing your entire foot at the same time or even hindfoot fast on the ground will cause you to get tired quickly. You can try this practical tip to see for yourself.

Additional resource – Here’s how to lose 100 pounds.

Final Thoughts

Weight gain is a serious health concern that can lead someone to an early grave. That’s because it comes with many life-threatening conditions including stroke and heart attack. Yet many people are becoming overweight, thanks to this pandemic and individual lifestyle choices. For those who want to go back to a healthy weight, running is one of the most effective ways to do it. Just make sure to avoid the above mistakes when you decide to run to lose weight. Wear proper running clothes, eat healthily, avoid drinking water, talking, or singing while running, and know how to land your foot on the surface.

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents.  That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

• When running on a quiet and safe residential road
• During an organized race
• Roads on which traffic is almost nonexistent
• Roads without sidewalks
• Frozen sidewalks that may be hazardous and/or slippery.
• Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit 

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Looking for a comprehensive rundown of the scientific benefits of running? You’ve landed in the right spot!

Running is the undisputed champion of calorie-burning, stamina-boosting, heart-pumping aerobic exercises. It’s your ticket to managing weight, enhancing endurance, and fine-tuning cardiovascular health. But hold on tight because there’s more!

Hitting the pavement or trail isn’t just about physical fitness; it’s also a shield against chronic diseases like obesity, high blood pressure, type 2 diabetes, certain cancers, stroke, and a laundry list of health adversaries.

But guess what? There’s an extra layer to this tale. Exercise, particularly the art of running, has the incredible power to reshape and supercharge your brain. It’s like a long-term investment in your cerebral prowess and overall longevity.

Curious about the scientific backing behind these running benefits? In today’s post, we’re diving deep into the scientifically proven perks of running. So, grab your running shoes, and let’s embark on this enlightening journey.

Running Benefit No 1 – Your Heart Health

The benefits of running for heart health are well-supported by scientific research. Here’s an overview of some key studies and how running contributes to heart health:

Study I: A study conducted at The Lawrence Berkeley National Laboratory, Life Science Division, found that running can lower the risk factors for cardiovascular diseases, such as high blood pressure, diabetes, and high cholesterol.

Study II: Research published in Circulation in November 2013 demonstrated the positive impact of aerobic exercises like running on blood pressure and hypertension. It showed that moderate to intense physical exercise, including running for about 40 to 50 minutes per session over a three-month period, can lead to significant reductions in blood pressure.

Study III: A study involving female runners, published in the New England Journal of Medicine, revealed that regular running can increase levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). This is a significant benefit for heart health.

Running helps prevent heart issues by:

• Lowering blood pressure.
• Strengthening the heart muscles.
• Increasing the heart’s working capacity.
• Improving blood flow.
• Boosting levels of HDL (good cholesterol).
• Reducing unhealthy triglyceride levels.
• Lowering blood sugar levels.

To reap the heart health benefits of running, the American Heart Association recommends aiming for at least 150 minutes of moderate-intensity physical exercise per week. This amount of exercise can help maintain healthy blood pressure levels and support overall cardiovascular health.

Running Benefit No 2 –  Prevents Obesity

Running is indeed an effective tool for preventing and managing obesity, and its benefits for weight loss are supported by scientific research.

Here’s how running contributes to weight management and the science behind it:

Calories Burned: On average, running can burn around 100 calories per mile, depending on factors like speed, body weight, and terrain. This means that the more miles you run, the more calories you burn.

The Calorie Deficit Principle: Weight loss is a numbers game, often expressed as “calories in vs. calories out.” To lose one pound, you generally need to create a calorie deficit of around 3,500 calories. Running helps create this deficit by burning calories, and lots of them.

Complementary to Diet: While running is an effective calorie-burning activity, it’s crucial to remember that weight loss is not solely about exercise. Diet plays a significant role, and it’s essential to maintain a balanced and calorie-controlled diet alongside running.

Scientific Evidence: Research conducted at institutions like the Medical College of Wisconsin and VA Medical Center has shown that running at a challenging level on a treadmill can burn 700 to 800 calories in one hour. This demonstrates the calorie-burning potential of running. Another Medicine & Science in Sports & Exercise study of over 100,000 runners, those who logged in about 30 or more miles a week gained fewer pounds in their bellies all through their mid-life years than those who ran less than ten miles per week.

Better Than Walking For Weight Loss:  Research published in the publication, titled “Greater Weight Loss From Running Than Walking,” and conducted at the Lawrence Berkley National Laboratory in Berkley, California, compared weight loss and weight maintenance by analyzing survey data from 15,000 walkers and 32,000 runners who enrolled in the six-year study.  Both groups lost weight, but the Runner’s Group shed more pounds.

Additional resource – Running with diabetes

Running Benefit No 3 –  Run away from Cancer

Recent statistics have put cancer as the third biggest killer in the world. Each year cancer claims the lives of over 500,000 people in the U.S. alone.

The most common cancers are breast cancer, lung and bronchus cancer, colon and rectum cancer, and prostate cancer.

Here’s some good news. The relationship between regular exercise and a reduced risk of cancer is supported by scientific research.

Here’s a summary of the evidence and findings from various studies:

Study I – Colon Cancer: A study published in the British Journal of Cancer found that individuals who engaged in brisk walking for up to 6 hours per week were about 25 percent less likely to develop colon cancer compared to those who walked only 30 minutes per week. This suggests that regular physical activity, even in the form of walking, can significantly reduce the risk of colon cancer.

Study II – Colon Cancer Markers: Research conducted by the Public Health Sciences Division and published in Cancer Epidemiology Biomarkers and Prevention revealed that consistent, moderate-to-intense aerobic exercise can reduce markers of increased colon cancer risk in men. Men who engaged in regular cardio exercise for over one hour per day, six days a week, showed a significant reduction in cellular propagation patterns in the colon associated with polyps and potential cancer development.

Study III – Breast Cancer Recurrence: Post-treatment, regular exercise has been shown to play a role in reducing the recurrence of cancer. A meta-analysis of 67 articles, which examined lifestyle factors influencing breast cancer recurrence rates, found that exercise and weight management were the most critical lifestyle choices for reducing the risks of cancer recurrence and mortality in breast cancer survivors.

Study IV – Reduce Side Effects: Exercising regularly helps soothe some of the side effects of cancer treatment, such as fatigue and nausea, for almost all cancer patients, according to a study.

Study V – Reduce Recurrence. According to research, regular exercise may cut the recurrence rate for those with breast cancer by a significant margin, in part by regulating hormone levels.

Running Benefit No 4 –  Improves Your Bone Health

As people age, they naturally lose bone mass, which can lead to health issues like osteoporosis. This condition makes bones weak and prone to fractures. Regular weight-bearing exercises, such as running, can help slow down this bone loss. When you engage in weight-bearing activities, it stimulates the growth of new bone, which can improve and maintain bone density.

You lose a lot of bone mass as you get older, which puts you at a higher risk for health issues, such as osteoporosis. This is a severe condition that afflicts about 200 million people worldwide—with about 40 million in the U.S. alone, according to the National Institute of Health.

Osteoporosis is characterized by feeble and easily broken bones, especially articulating bones,  such as the spine column, shoulders, hips, and wrists. The condition happens when your body produces more breaking down material (osteoclast) but less building material (osteoblast)

Once again, working out regularly is vital for maintaining—even improving—your bone health.

Research shows that weight-bearing exercise can help you slow this bone loss. Putting weight on your bones—whether by running, lifting weights, swimming, you name it—triggers and stimulates the growth of new bone.

Running Benefit No 5 – Stay Happy, Get Happier

Running can have a profound positive impact on mental health by reducing stress and improving mood. Here’s a summary of the research findings mentioned:

• Study I: Research published in the Journal of Sports Medicine & Physical Fitness demonstrated that regular exercise, including running, led to reduced scores on the Depression, Anxiety & Stress Scale (DASS). This indicates that exercise can effectively lower levels of depression, anxiety, and stress, contributing to improved mental well-being.
• Study II: A study published in Medicine & Science in Sport & Exercise found that runners have elevated levels of tryptophan, a key biochemical needed for serotonin production. Serotonin is a neurotransmitter associated with elevated mood and reduced feelings of anxiety and depression. Low serotonin levels can lead to conditions like anxiety, insomnia, depression, and overeating. Some antidepressant medications work by prolonging the presence of mood-enhancing neurotransmitters like serotonin in the body.
• Running, according to the research, may have similar effects and can be as effective, if not more so, than selective serotonin reuptake inhibitor (SSRI) drugs in treating mood disorders. In other words, unlike other chemical shortcuts to happiness—AKA medication—running is far cheaper, healthier, and does not come with a comedown or withdrawal symptom.

Additional resource – What’s the best temperature for running

Running Benefit No 6 –  Sleep Better while Running

Running can indeed have a positive impact on sleep quality and help alleviate insomnia.

Here’s why running can contribute to better sleep:

• Research Findings: Studies, including research conducted at Northwestern Medicine, have shown that regular aerobic exercise, such as running, can improve sleep quality and even alleviate symptoms of chronic insomnia. Participants in these studies reported significant improvements in sleep quality when they followed a consistent exercise program.
• Reduced Symptoms of Depression: Regular running and exercise have been associated with reduced symptoms of depression and anxiety. People who suffer from these conditions often experience sleep disturbances, and improving mood through exercise can indirectly lead to better sleep.
• Increased Exposure to Natural Light: Outdoor running, in particular, exposes you to natural sunlight or bright light. Exposure to natural light helps regulate the body’s circadian rhythms, which play a crucial role in sleep-wake cycles. This can make it easier to fall asleep at night and wake up feeling refreshed in the morning.
• Enhanced Sleep Patterns: Running and regular exercise can help regulate the body’s temperature, which is important for sleep. The body’s temperature typically drops in the evening, signaling the body that it’s time to sleep. Exercise can aid in this temperature regulation, making it easier to fall asleep.

Additional resource – How to find cheap running gear

Running Benefit No 7 –  Boost Brainpower

Running and regular exercise have been shown to have several positive effects on brain health and cognitive function:

• Endorphin Release: When you engage in physical activity like running, your brain releases endorphins, which are natural mood boosters. These endorphins can lead to improved mental clarity, reduced stress, and enhanced mood.
• Cognitive Function: Studies have suggested that running can lead to short-term improvements in cognitive function. After exercise, individuals often perform better on cognitive tasks, such as problem-solving, memory, and attention.
• Improved Learning: Research has shown that regular aerobic exercise can improve learning and memory. This may be due to increased blood flow to the brain, the release of growth factors that support brain health, and the reduction of stress hormones.
• Brain Structure: Running has been associated with positive changes in brain structure. Regular exercise may increase the size of the hippocampus, a brain region involved in memory and learning.
• Aerobic Capacity: As mentioned in the research involving rats, individuals with higher aerobic capacity tend to excel in learning tasks. This suggests that cardiovascular fitness may play a role in cognitive function.
• Neuroplasticity: Exercise has been linked to increased neuroplasticity, which is the brain’s ability to adapt and reorganize itself. This can lead to enhanced learning and cognitive flexibility.

Additional Resource – Your guide to running and sex drive.

Running Benefit No 8 –  Prevent Head Pounders

If you suffer from migraines, consider taking up running instead of a pill.

According to a study in the International Journal of Sports Medicine, regular cardio exercise can decrease the frequency and severity of head pounders by reducing tension.

Subjects who opted for a 10-week running program reported a decline of roughly 40 percent in the amount and intensity of migraines – as much as they’d get from medication.

Running and regular exercise can be effective in reducing the frequency and severity of migraines for some individuals. Here’s how exercise can help with migraines:

• Stress Reduction: Exercise, including running, can help reduce stress levels. Stress is a common trigger for migraines in many individuals. By engaging in regular physical activity, you can lower your overall stress levels, potentially reducing the likelihood of migraine attacks.
• Release of Endorphins: Running leads to the release of endorphins, which are natural painkillers and mood elevators. These endorphins can help reduce the perception of pain associated with migraines and improve overall well-being.
• Improved Sleep: Regular exercise can contribute to better sleep quality and patterns. Poor sleep is another common migraine trigger. By getting enough restful sleep through exercise, you may reduce the risk of migraine attacks.
• Enhanced Blood Circulation: Running increases blood circulation throughout the body, including the brain. Improved circulation can help alleviate migraine symptoms by delivering more oxygen and nutrients to brain cells.
• Mental Distraction: Engaging in outdoor running can provide a mental escape from the stressors of daily life. The change of scenery and fresh air can help reduce anxiety and tension, which are often linked to migraines.

Running Benefit No 9 –  Running Makes You Smart

Running and regular aerobic exercise can have a positive impact on brain health and cognitive function.

Here’s how exercise can make you smarter and boost brainpower:

• Neurogenesis: Running and cardio exercise can stimulate the growth of new nerve cells in the brain, a process known as neurogenesis. This can help increase brain tissue volume and maintain grey and white matter proportions. Neurogenesis is particularly important for memory and overall cognitive function.
• Hippocampus Volume: The hippocampus is a region of the brain associated with learning and memory. Research has shown that regular exercise, including running, can lead to an increase in hippocampus volume. This is significant because the hippocampus tends to shrink with age, but exercise can help counteract this effect.
• Cerebral Blood Flow: Running and aerobic exercise improve blood circulation, including to the brain. Enhanced blood flow delivers more oxygen and nutrients to brain cells, promoting optimal brain function.
• Nerve Function Regeneration: Studies have indicated that running may support nerve function regeneration, which is crucial for healthy brain functioning. Nerve regeneration can contribute to improved cognitive abilities.
• Cognitive Benefits: Regular runners often report improved cognitive function, including enhanced concentration, memory, and problem-solving skills. Exercise-induced endorphin release can also positively impact mood and mental well-being.

Again don’t take my word for it. Check out the following research papers:

Study I

Running and other forms of cardio exercise triggers the growth of new nerve cells—neurogenesis—and blood vessels, angiogenesis, which combines to increase brain tissue volume, according to research conducted at the University of Maryland.

This is critical as previous research has shown that brain tissue volume contracts as we age.  In fact, we begin to lose brain tissue as early as our late 20’s. Exercise helps maintain grey and white matter proportion, the width and depth of the sulcus gyrus, which correlates with memory.

Study II

A report coming out of the University of Georgia shows that running might lead to nerve function regeneration—an essential ingredient in optimal and healthy cerebral functioning.

This research was reported in the Proceedings of The National Academy of Sciences (PNAS) and showed that those who exercised regularly increased the volume of their hippocampus—the part of the brain associated with learning and memory—by up to two percent, compared to sedentary peers.

This might not sound like a big deal until you realize, once again, that this region of the brain isn’t known for increases in both size and power during adulthood.

Running Benefit No 11 – Quick Recall

The positive impact of running on memory and learning is well-documented and extends to individuals with various cognitive conditions, including those in the early stages of Alzheimer’s disease. Here are some key findings from studies that highlight the cognitive benefits of running:

• Memory Improvement in Alzheimer’s Patients: Research involving individuals in the early stages of Alzheimer’s disease showed that those who participated in an aerobic training program experienced improvements in memory capabilities compared to sedentary individuals. This suggests that regular aerobic exercise, such as running, can have a protective effect on cognitive function, even in the presence of neurodegenerative conditions.
• Immediate Memory Enhancement: A study published in Perceptual and Motor Skills found that subjects performed memory tests 20 percent better after a running session than they did before exercising. This immediate memory enhancement is consistent with the idea that physical activity, including running, can boost cognitive function in the short term.

Running Benefit No 12 –  Get Productive

Running can indeed be a productivity booster, and there is scientific evidence to support this claim. Here are some key findings from research on the relationship between running and productivity:

A study published in the International Journal of Workplace Health Management found that employees who engaged in regular exercise, including running, during their workday experienced a significant increase in productivity. Specifically, these employees were reported to be 23 percent more productive than their sedentary counterparts. This suggests that incorporating exercise, such as running, into one’s daily routine can enhance workplace performance.

Running and other forms of physical activity are known to boost energy levels. When you engage in regular exercise, it can lead to increased alertness, improved focus, and enhanced mental clarity—all of which are essential for productivity.

To get the best out of your running session, do it first thing in the morning or at midday. Starting the day with a workout will get your mental engines firing high for the rest of the day.

Running Benefit No. 13 –  Runners Suffer From Fewer Disabilities/ And Live Longer

Scientific studies have provided strong evidence to support the idea that running can slow down the aging process and reduce the risk of disabilities and premature death. Here are some key findings from relevant research:

• Slows the Aging Clock: Research conducted at the Stanford University School of Medicine and published in the Archives of Internal Medicine followed a group of runners and non-runners over a 21-year period. The study found that older runners experienced fewer disabilities and were as much as half as likely to die prematurely compared to non-runners. Running was associated with better balance control, a healthier lifestyle, and an overall higher quality of life in older individuals.
• Prevents Disability and Early Mortality: A 13-year prospective cohort study involving elderly individuals who engaged in running and aerobic exercise found that these activities could help prevent disability and early mortality. Regular running was associated with improved cardio fitness, enhanced aerobic capacity, increased organ reserve, greater skeletal mass, and reduced levels of circulating inflammation. These factors contributed to a prolongation of disability-free life.
• Reduced Risk of Chronic Diseases: Running is associated with a reduced risk of chronic diseases such as diabetes, hypertension, and obesity. By maintaining a healthy weight and promoting overall well-being, running can help individuals lead longer, more active lives.

How to Run The Smart Way

Running is undoubtedly beneficial for your brain health, but it’s essential to approach it in a balanced and smart way to avoid overtraining and its potential negative consequences.

Here are some tips on how to run the smart way:

• Maintain a Balanced Diet: Proper nutrition is essential for optimal performance and recovery. Focus on a diet that includes complex carbohydrates for sustained energy, lean protein for muscle repair, and healthy fats for overall health. Pay attention to your pre-and post-workout nutrition to fuel your runs and aid in recovery.
• Stay Hydrated: Dehydration can impair both physical and cognitive functions. Make sure to drink enough water throughout the day especially before, during, and after your runs, to stay properly hydrated.
• Get Adequate Rest: Rest and recovery are crucial components of a successful running routine. Aim for seven to eight hours of quality sleep each night to allow your body and mind to recover. Don’t hesitate to take short naps if needed to boost your overall energy and cognitive function.
• Avoid Overtraining: Overtraining can lead to physical and mental burnout, chronic fatigue, and even mental health issues. Listen to your body and incorporate rest days into your training schedule. Recovery days are just as important as your running days.
• Cross-Train: Incorporating other forms of exercise, such as strength training, yoga, or swimming, can help prevent overuse injuries and provide mental variety. Cross-training also helps maintain a balanced, overall fitness level.
• Set Realistic Goals: While pushing your limits can be rewarding, it’s essential to set achievable goals and progress gradually. Unrealistic goals can lead to frustration and overexertion.
• Listen to Your Body: Pay attention to any signs of overtraining or burnout, such as persistent fatigue, irritability, sleep disturbances, or changes in your running performance. If you experience these symptoms, consider taking a break or reducing your training intensity.
• Vary Your Training: Mix up your training routine with different types of runs, such as long runs, interval training, and recovery runs. Variety can keep your workouts interesting and reduce the risk of mental burnout.
• Stay Mentally Engaged: Running can be a great way to clear your mind, but it’s also an opportunity to practice mindfulness and stay mentally engaged. Use your runs as a time for reflection, problem-solving, or simply enjoying the present moment.
• Seek Professional Guidance: If you’re unsure about your training plan or experience persistent issues, consider consulting a coach or a healthcare professional who specializes in sports medicine. They can provide personalized guidance and help you avoid common pitfalls.

The 13 Scientific Benefits Of Running – Conclusion

There you have it!

As you can see from the list of benefits as well as the research papers mentioned above, exercise isn’t limited to losing weight or getting in shape. Its actual impact goes beyond aesthetics and straight to increasing your lifespan—as well as improving your health and well-being on all levels. What’s not to like!

Now it’s up to you. It will be a crying shame if, after learning about some of the science behind exercise and disease prevention, you decide to lead a sedentary lifestyle. And you don’t have to spend endless hours in the gym. Only three to four 30 to 45-minute sessions a week will drastically improve your health and cut your disease risk.

So what are you waiting for? Start now and never deviate. The rest is just detail.

Looking for a challenging running race? Take your pick from some of the mountain races shared below. These should be on the wish list of any serious endurance runner. They’re definitely on my list.

So far, Mountain racing is the ideal way to test your mettle in the world of endurance and long-distance racing.

Taking place on of the world’s toughest and most challenging terrains, these races are the pinnacle of fitness tests and the best way to push your physical and mental resolve to the breaking point.

Without further ado, here is a list of five of the toughest mountain races in the U.S.

By the way, please feel free to add your dream races in comments section below. I’d love to hear from you.

Breck Crest

Organized by the team at Maverick Sports, the Breck Crest is a running event that features a variety of races of different lengths: a 10K, a 13.3-mile half marathon, and a 23-mile beast mountain marathon course (called a marathon thanks to the challenging terrain).

Breck Crest takes place in the heart of the pristine Ten Mile Range in the Rocky Mountains above Breckenridge, Colorado. The racecourse traverses over the magnificent high alpine terrain, and it’s full of breathtaking mountain views, alpine lakes, and wildflowers.

Fees: The 10K costs $40; the Half, $65; and the Marathon, $80.

The Official Website – http://www.mavsports.com/breck-crest/

Mid Mountain Marathon

Presented by ZB Sports, Mountain Trails Foundation, and Snyderville Basin Recreation, the Mid Mountain is a 26,2-mile trail running event that kicks off at Deer Valley Resort, traverses Park City Mountain Resort and the colony before descending and finishing in the Canyons base area.

The single-track racecourse begins at about 8,000 ft of elevation, peaks at about 8,400 ft, taking runners through pristine forests and the stunning views of Park City and The Canyons.

The downside is that organizers limit the number of participants to 400, so make sure to register as early as you can to snatch a spot.

Fees: 70$ to 90$.

Official Website – http://mountaintrails.org/event-race-mtf/mid-mountain-marathon/

Barr Trail Mountain Race (BTMR)

Organized by Team Colorado, a nonprofit organization of elite trail runners, BTMR is a 12.6-mile competitive mountain trail running event held in July at the Manitou Springs Cog Railway Train Depot, Colorado.

Runners start the race in Manitou Springs at about 6,570 ft and climb up Pikes Peaks iconic Barr Trail to Barr Camp (10,200 ft) before racing back and finishing off with a fast trip back to the starting line.

Fees: $55 to $80

Official Website – https://barrtrailmountainrace.com/

Loon Mountain Race, Lincoln, N.H.

Presented by Acidotic Racing in Lincoln, New Hampshire, this race is one of the most competitive hill climb races in the U.S.

Loon Peak race will force competitors to run roughly 5,5 miles with 2,200 ft of vertical gain. The racecourse averages about 15 percent grade with some sections of more than 40 percent.

The last mile of the race is a straight up the infamous Upper Walking Boss, roughly one kilometer on a rock and grass-covered slope with angles exceeding 40 percent grade, providing one of the hardest and most challenging finishes in the fast-growing sport of mountain running.

Fees: $50

Official Website – loonmountainrace.com

Conclusion

There you have it. Those are my favorite mountain races. Hopefully, you can tick it one by one. Just remember to get in shape.

Featured image credit – https://mountaintrails.org/event-race-mtf/mid-mountain-marathon/