Running is a sport that mainly uses the legs.

That’s why overuse running injuries are lower extremity injuries, such as runners knee, shin splints, plantar fasciitis, and the rest.

However, train long (and hard) enough, and you’ll notice that your upper body, especially your neck and shoulders, is sore or painful during a run or the day after.

So what gives? Isn’t running a lower body exercise per excellence?

Yes and no. Although your lower body does most of the work while running, your upper body is also an important piece of the puzzle.

As a result, if you’re feeling any sort of soreness or pain in your neck and shoulders while running, know that there are many (running and non-running) causes that you need to address promptly if you’re serious about staying pain-free for the long haul.

So, what’s causing this pain in the neck while running? And most importantly, how to stop and prevent it?

That’s where today’s post comes in handy.

Top 6 Causes Of Neck Pain While Running

In this article, I’ll delve into the top 6 reasons you could be feeling neck and shoulder pain during and after running as well as how to prevent it from returning in the future.

Sounds great?

Let’s get started.

1. Weak Posture

One of the most common causes of neck pain while running is attributed to poor posture. This is not only true during running but during other activities as well.

This one is especially common in runners who work long hard at the office joins or spend the majority of their time behind a desk.

Being behind a desk often requires sitting with the head forward, chin down, and back arched. This weak posture, known as forward head posture, translates into your running form.

Add in the impact forces of logging the miles, and the weak posture can indirectly contribute to neck and shoulder pain, specifically irritate your cervical spine indirectly by changing the center of gravity.

The Fix

To prevent weak posture, try running with a neutral neck—a position in which all muscles are working optimally to counteract loading. In fact, you should be maintaining this posture no matter what exercise you’re doing.

Your head should be balanced directly over your spine, making sure it’s not cocked or leaning forward to one side or the other.

Your shoulders should be nearly level and pressed down your back instead of being hunched.

That’s not the whole story. There are also plenty of exercises to help strengthen the muscles of your neck, which, in turn, helps keep your neck in proper alignment.

Additionally, make your workstation as ergonomic as possible. Set up your computer screen to eye level and keep your foot supported on the ground.

For more reading on office ergonomics, check the following posts:

• Post 1
• Post 2
• Post 3

2. Clenching Your Fists

Clenching your fists while running creates tension that travels up your forearm and upper arm and into your trapezius muscled and neck.

The more miles you log in, the more stress and strain you produce in your arms. Also, don’t forget about the bouncing factor.

Log in enough miles, and this tension can cause place drastic stress on your arms, shoulders, and neck, which impacts how you run.

The Fix

If you start feeling tensed up in the shoulders or the neck while running, try and relax your hands and let them hang.

Imagine you have a butterfly in your palms, but at the same time, you don’t want to crush it.  You can also imagine holding a penny between your forefinger and thumb and don’t want to drop it as you run.

Additional resource – Chiropractor for runners

3. Gazing Down At The Ground

Although the eyes are not talked about much when it comes to running technique, the rest of your body will follow your gaze. Gazing down flexes your neck too.

This causes all sorts of troubles not only in your upper body but in your hips and knees as well.

The Fix

To combat this, tuck your chin in and keep your gaze up toward the horizon while running. By doing this, your body will be directed according to your line of sight.

4. Excessive Pumping OF The Arms

Keeping a proper arm motion is key to your running form.

When you excessively move your arms, you’ll more than likely experience undue strain on your shoulders and neck.

This, again, sets you up for neck and shoulder pain while running.

It’s also a major waster of energy.

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Fix

To prevent excessive arm pumping while running, try pulling your shoulders down and back and curving your arms at a 90-degree angle. Then, keep pumping your arms forward and backward from the shoulders.

As a rule, keep the movement smooth, loose, but in control. Keep in mind that the movement is taking place at your shoulder, not your elbow.

Just keep in mind that it takes practice over time to hone your arm swing, but once you have it, it can do wonders for your running form.

I’ve already described in length what a proper arm swing should look like on my blog, and I believe it’s an integral part of proper running form.

Additional Resource -Your guide to jaw pain while running

5. Your Body is Dehydrated

This may surprise you, but dehydration is a common culprit of both neck stiffness and neck pain.

When your body is dehydrated, your muscles, ligaments, and tendons get tighter, which can lead contribute to neck pain.

Additionally, dehydration can also cause a headache. This results in tension, and most of it builds up in the neck and shoulders, causing “you know what.”

What’s more?

Staying well-hydrated can help prevent cervical disc degeneration, which is a common cause of neck pain. Your spine discs consist mostly of water and collagen.

Drinking enough water keeps the discs between your spine’s vertebrae well lubricated—key for maintaining disc height and spinal alignment. Thus, the weight distribution will be even.

The Fix

Drink plenty of water throughout the day. This should help keep your body well hydrated not only around your runs but throughout the day.

At the very least, shoot for eight large glasses of water per day. Drink more on heavier training days or during the summer.

Running in the morning? You’re more likely to wake up lacking fluid, so hydrate before you head out the door. Make sure you check your urine color as a standard hydration check.

Take water with you for runs exceeding one hour. This is especially the case if you’re running in hot and/or humid conditions.

Additional resource – Common cause of lower leg pain after running

6. A Running/Athletic injury

Another culprit behind neck pain while running is when you have actually hurt your neck—or the muscles and joints surrounding it—while doing something else.

This can be an acute injury such as lifting a heavy object or throwing a ball or overuse injury while sitting or working for long hours in bad posture in front of a computer.

Other (non-running related) causes of neck pain may include:

• Arthritis of the neck, such as rheumatoid arthritis or osteoarthritis.
• Meningitis, which is the infection of the lining of the spinal cord and the brain.
• Spinal stenosis, which refers to the narrowing of the spinal canal.
• Simple neck strain, often caused by sitting too long at a computer, sleeping in an improper position, etc.
• Ruptured cervical disc, which happens when the disc between the bones of your neck protrudes from its normal position.
• And so much more.

Your doctor can help with this.

The Fix

First, see if keeping proper posture while running helps to soothe pain, but more than often, you might have to take a few days off the running track to give your body the chance to heal. Or take your regular prescribed medication in case you have an ongoing condition.

If it’s not the case, then check the following tip.

When to See a Doctor for Neck Pain

In case all of the above has failed to soothe your symptoms, it’s time to seek medical help.

Still not feeling any relief in spite of taking some of the above measures? Then it’s time to consult your doctor or physical therapist.

This is especially the case if your neck pain hasn’t subsided within a couple of weeks.

In fact, seek medical help if you’re suffering from any of the following symptoms:

• Numbness, needles, pins, or weakness that gets worse in one or both arms.
• Constant headache with squeezed sensation behind your neck and scalp.
• Experiencing ringing in your ears, blurred vision, or dizziness that doesn’t subside within 48 hours.
• Have balance or coordination issues since your neck pain has started.

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

Neck Pain While Running – The Conclusion

There you have it. If you’re suffering from shoulder or neck pain while running, today’s post should have provided more than an answer to what’s ailing you. Please take care of yourself and don’t neglect any kind of problem—neck pain is no exception.

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

In the meantime, thank you for dropping by.

Keep running strong.

Track workouts are a great way to take your running to the next level—whether working on conditioning or trying to smash a new 5K PR.

But here’s the thing: You need to know how far you’re running on the track to get the most out of it.

Overall, running one mile on the track equal four laps, but this general rule may not apply for all tracks out here.

So, let’s break down how many laps around a track equal a mile and get you running smarter, not just harder.

Quick Quiz: Are You Track Savvy?

Before we dive into the specifics, let’s start with a fun little quiz to test your track knowledge:

1. Does running three laps around a 400-meter track equal one mile?
2. Does running seven laps in lane 3 equal two miles?
3. Is a straightaway 100 meters long?
4. Are all lanes on a track the same distance?
5. Is a “metric mile” 1500 meters?

Here are the answers:

1. No
2. No
3. Yes
4. No
5. Yes

How did you do? If you nailed it, awesome!

If not, don’t worry—we’ll cover everything you need to know about track distances right now.

So, How Many Laps Is a Mile?

If you’ve ever laced up your shoes and headed to a standard outdoor track, you’ve probably noticed it’s divided into lanes.

Most tracks, especially those used for races and serious training, are 400 meters around the innermost lane (Lane 1). That’s just over a quarter of a mile.

Since a mile is approximately 1,609 meters, you’ll need to run four laps around a standard track in Lane 1 to hit that mile mark.

Simple, right?

But things get tricky here: not all lanes are created equal.

The farther out you move from Lane 1, the longer your lap becomes. So, if you’re in Lane 8, you’ll cover more ground per lap than the person hugging the inside in Lane 1.

When I started track workouts, I was all about running in the outer lanes to avoid crowding. Little did I know, I added a few extra meters to every lap without realizing it!

Let me explain more.

Breaking Down Track Lanes and Distances

The standard track has eight lanes, each adding roughly 7 to 8 meters to your lap distance.

So while Lane 1 is exactly 400 meters, by the time you’re out in Lane 8, you’re running 453.7 meters per lap.

It’s not a huge difference for a casual workout, but it adds up fast if you’re doing timed intervals or trying to hit specific distances.

Here’s a handy guide showing the distance you’ll cover in each lane:

• Lane 1 – 400.0 meters
• Lane 2 – 407.7 meters
• Lane 3 – 415.3 meters
• Lane 4 – 423.0 meters
• Lane 5 – 430.7 meters
• Lane 6 – 438.3 meters
• Lane 7 – 446.0 meters
• Lane 8 – 453.7 meters

Choosing the right lane helps you hit your goals, especially for speed or distance-focused workouts. Trust me, I’ve learned the hard way that those extra meters can mess with your pacing if you’re not paying attention.

Common Track Distances You Should Know

Understanding the basic track distances can really improve your workouts. Here’s a quick cheat sheet:

• 100 meters – The length of one straightaway, great for sprints.
• 200 meters – Half a lap around the track.
• 400 meters – One full lap, or about a quarter of a mile.
• 800 meters – Two laps, roughly half a mile.
• 1200 meters – Three laps, or about three-quarters of a mile.
• 1600 meters – Four laps, just about one mile.

If you’re like me, and you love interval training, knowing these distances helps you plan your workouts more efficiently. It can be frustrating to finish a lap and find out you misjudged the distance

If you’re curious about track rules and distances, here are some resources

• The USAF
• The US track & Field website.
• The Wikipedia guide to USA Track & Field
• The History of Track and Field
• Track running workouts to try.
• Track running etiquette. 

Laps to Distances: A Quick Reference Chart

To help you visualize how many laps to complete for different running distances, here’s a handy comparison chart.

Why Track Workouts Matter for Runners

I know what some of you are thinking—why bother with a track when you can just run on the road or trails? Well, here’s why I think track workouts are worth the effort.

1. Precision: Tracks are measured down to the meter, so there’s no guesswork involved. Whether training for a 5K or a marathon, you can run exact distances at controlled speeds.
2. Controlled Environment: There’s no traffic, uneven pavement, or hills. A track is flat and consistent, making tracking your progress easier (pun intended).
3. Great for Speed Work: For speed work, tracks let you concentrate on pace without interruptions.

When I started using the track for speed sessions, I saw my times drop noticeably within a few weeks. Plus, there’s something about a track that makes you push just a little harder—it’s a mental game as much as a physical one.

How to Use the Track to Improve Your Running

Once you understand the running track distances, it’s time to get to work.

Here are a couple of track workouts that have been game-changers for me:

• 400-Meter Repeats: Run one lap at 85-90% effort, followed by a 200-meter jog or walk. Repeat for 6 to 8 laps. This workout builds speed and stamina. I’ve found that it also helps improve my pacing for races, especially during that last-mile push.
• 800-Meter Intervals: Run two laps at a hard but sustainable pace, then rest for two minutes. Do this 4 to 6 times. This workout is great for building endurance and mental toughness—especially if you’re training for a longer race.
• Mile Time Trial: Every few weeks, run a mile (four laps) at your maximum effort to gauge your fitness. It’s a great way to see how your training is paying off.

Optimizing Your Track Workouts

To run your best laps on a track, here are some quick tips to keep in mind:

• Warm Up Properly: Spend at least 10-15 minutes warming up with dynamic stretches and easy jogging to prepare your muscles for the workout ahead.
• Stay Hydrated: Keep a water bottle nearby and remember to hydrate before, during, and after your workout, especially on warmer days.
• Mix Up Your Workouts: Include a variety of workouts—intervals, tempo runs, and long runs—to keep your training fresh and engaging.
• Use a Stopwatch or Tracker: Keep track of your lap times to monitor your progress and set new goals. Let’s talk more about this one.

Simple Tools and Apps for Accurate Lap Tracking

If you’re serious about getting the most out of your track workouts, then I urge to keep an accurate count of your laps. Here are some handy tools and techniques to help you track your distance effortlessly:

Fitness Watches with Track Mode

Many modern fitness watches now come equipped with a track-specific mode designed for lap counting and distance measurement. This feature automatically detects each lap you complete, making it easy to focus on your workout without worrying about manual counting. Some popular options include:

• Garmin Forerunner Series: Known for their accuracy and durability.
• Polar Vantage Series: Great for heart rate monitoring alongside lap tracking.
• Apple Watch: Offers various fitness tracking options, including lap counting features.

Lap-Counting Apps or Stopwatch

If you don’t have a fitness watch, you can still keep track of your laps using simple technology. Consider setting up a timer on your phone or downloading a lap-counting app that will buzz each time you complete a lap. Here are a couple of options to check out:

• Runkeeper: This app not only tracks your laps but also provides pace and distance information.
• Lap Counter: A straightforward app that lets you tap to count each lap, perfect for interval training.

Practical Lap-Counting Techniques

For those who prefer low-tech solutions, here are some effective strategies to track your laps:

• Wristband Trick: Wear four wristbands on one wrist. Each time you complete a lap, move one to the other wrist. This visual method keeps track of your laps without any distractions.
• Handheld Lap Counter: Bring a small handheld clicker to the track. With each lap you complete, click it once. This simple device ensures you don’t lose count, especially during intense interval training sessions.

By using these tools and techniques, you can focus more on your performance and less on counting laps. Whether you’re working on speed, endurance, or preparing for a race, staying organized and tracking your progress will enhance your training experience!

Join the Conversation!

I’d love to hear from you! Share your experiences with track workouts in the comments below.

Do you have a favorite interval workout or a personal challenge you’re working on?

Maybe you’ve found a great way to mix up your routine on the track. Your insights can inspire others in our community, and together we can all learn and grow as runners!

By incorporating these tips and sharing your journey, we can build a supportive and engaging community of runners working towards their goals!

Is there a difference between running and jogging?

Can we use the terms exchangeable?

Does it really matter?

If you’re looking for answers to these questions, then know, my friend, you have come to the right place.

When it comes down to it, there’s not much much difference between jogging and running.

After all, you’re simply putting one foot in front of the other at a pace faster than walking but slower than sprinting.

But, if we dig a little bit deeper, there are actually many clear-and-cut differences between jogging and running.

In today’s article, I’ll delve into some of the main differences (as well as the similarities) between running and jogging to help you better understand which is which.

Sounds great?

Let’s get started

The Similarities Between Running & Jogging

Whether you see yourself as a runner or jogger, both provide plenty of amazing benefits to your body.

Let’s start by sharing what running and jogging have in common.

Although most people may use the terms running and jogging interchangeably, the main common denominator is that they’re forms of cardiovascular training.

Here’s where they overlap:

• Burning calories
• Aiding in weight loss
• Strengthening muscles
• Improving confidence
• Reducing stress
• Building stronger bones
• Outdoor workout gear

Now that we go the similarities out of the way, let’s delve into what sets running and jogging apart.

Running Vs. Jogging – The Pace

Ask the average person on the street about the difference between running and jogging, and they’d likely say that jogging is a slow form of running.

This is, in fact, the main difference.

Jogging, as defined in the running community, is going at a pace of slower than 5 miles per hour or a pace of 1 mile in 12 minutes.

When you jog, you troll along at a more comfortable pace that’s easy enough for you to keep a conversation—or recite the pledge of allegiance—without panting for air.

In fact, you could practically jog for hours as long as you keep your pace under control.

On the other hand, running refers to anything faster than 6 miles per hour.

Running Vs Jogging – Running Is Harder

Although this might be subjective, there’s a reason why jogging “feels” less demanding than running, and it’s because you’ll likely expend more energy on a run than on a jog.

Thanks to the faster pace, running is a more intense form of aerobic training than jogging and therefore takes more effort than jogging.

That’s actually the reason runners tend to be generally fitter than joggers, especially when it comes to cardio endurance and fitness. You can debate me on this another time.

Research out of the journal Scientific Reports revealed that the faster you move, the more energy you expend.

For example, if you run a 7-minute per mile pace, it’ll take you roughly 20 minutes to finish a 5K race. A 10K race with the same pace will you over 40 minutes to complete.

Surveys show that the average running pace for men is 9:03 per mile and the average running pace for women is 10:21 per mile.

So if you’re short on time and looking to get the most out of your workout, you’re better off running hard for 20 minutes instead of an easy jog for the same duration.

Running Vs. Jogging – Calorie Burn

It doesn’t matter whether you jog or run, you’ll be burning calories, but all in all, running burns more per minute than jogging.

That’s, as explained earlier, due to the energy expenditure increase when you pick up the pace. The faster you run, the harder your body works, and the more calories you burn.

For example,

In fact, a 160-pound person will shed about 300 calories jogging at a pace of five miles per hour for 30 minutes.

Up the speed to eight mph, and the same person will burn over 430 calories during the same period of time.

What’s more?

Research shows that sprinting, which is a form of interval training, is far more superior when it comes to burning calories and reducing body fat.

Of course, don’t take my word for it. Research out of the International Journal of Obesity has revealed that high-intensity workouts, such as sprinting, shed a more drastic amount of total body mass than steady-state, low-intensity exercises such as jogging.

That’s not the whole story.

Running, especially interval running, produces a more significant workout after-burn or excess post-oxygen consumption—what’s usually referred to as the after-burn.

The more you push your body out of its comfort zone, the more you deplete its fuel stores, and the harder it has to work to restore them—hence the after-burn. This calls for energy and results in continued calorie burn up to 48 hours following the workout.

Additional link – How to perform running strides for beginners

Running Vs. Jogging – The Mindset

The differences between jogging and running extend beyond the physical.

For starters, as far as I can tell, runners tend to be more goal-oriented that love to set goals and go after them. However, joggers adopt a more casual approach. In fact, they might prefer to stick to an easy pace without trying to break any personal record or work on their speed.

This is actually one of the main reasons runners don’t like to call joggers. It’s like telling, “bro, you’re not serious enough about the craft.” That’s the biggest insult to a runner.

Running Vs. Jogging – The Form

Although proper running form is similar, there are a few things that sets jogging from running when it comes to technique.

For starters, jogging comprises more bouncy movements, while running requires a steady rhythm and involves faster arm swings and longer strides.

Runners are also more likely to land the forefoot, keep the knees aligned with your toes, and pump the arms back and forth to generate enough momentum to sustain your speed over a longer distance. The knees may come up more, coupled with a stronger arm swing.

But there’s less action while jogging since you’re going at a slower pace. You won’t need to produce and generate.

While running, you’re also taking a deeper breathe to ensure the delivery of oxygen into your muscles to meet the high demands being placed on your body while running.

The Main Differences Between Jogging and Running – The Conclusion

At the end of the day, both jogging and running have a lot to offer. They both provide immense positive results for your overall physical, mental, and emotional well-being, as well as protect your body from a plethora of chronic diseases.

Whether you decide to choose to run or jog, remember to always start your workouts with a 5-10 minute warm-up to get your body ready for training. Here’s the sequence I recommend.

Then, end the session with a 5-minute cool-down, either as a slow jog or walk, to slowly bring your body back to the pre-workout state.

If you’re a complete beginner and planning to start jogging or running, make sure to first consult your doctor, especially if you have any chronic conditions or a history of athletic injury. It’s always better to err on the side of caution.

If you have ever trained for a marathon or had a specific marathon goal, you more than likely have heard of the famous Yasso 800 workout.

You might even have tried them in the past.

Yasso 800s are a popular workout among serious runners looking to run their fastest marathon ever.

In this article, I’ll share with you the full guide to Yasso 800s, covering the basics, history as well as how to add the session into your training plan in the most effective way.

Sounds great?

Let’s get started.

What Is Yasso 800 Workout?

Although the long run is the bread and butter of marathon training, it’s by no means the only workout you should be doing, especially if you have a specific marathon goal in mind.

In fact, regardless of your marathon goals, performing Yasso 800s is a sure way to help you achieve them.

So what are they all about?

Quite simple. Yasso 800s involves performing 800-meter reps, usually on a standard track.

The goal behind them is to get your body accustomed to running at the exact pace you’ll run during the event with minimal recovery between sets.

More specifically, performing a series (usually 10) 800 meters reps alternated with short breaks will simulate the effort and pace of running a marathon at your target pace.

Before I explain more, let’s first say a few words about the man behind the workout. He coined it, after all.

Enter Yasso Bart – The Gurus’ Guru

As the name implies, Yasso 800s comes from Bart Yasso, the legendary biathlete and former chief running officer at Runner’s World Magazine.

Having run races on all seven continents, he’s unofficially referred to in the running community as “the mayor of running.”

Yasso won the 1987 U.S. national Biathlon Long Course Championship, ran the Badwater Ultramarathon, and has competed in five Ironman triathlons.

In other words, the guy is a true running legend.

The Theory Behind The 800 Yasso Workout

Yasso 800s are popular because they’re a quick and simple way to guestimate your marathon time based on your 800-meter time.

According to Yasso, the average time it takes a runner to perform ten 800-m intervals in minutes and seconds roughly correlates to the marathon time expect to run in hours and minutes.

For example, if you ran 800-meters in two minutes and 40 seconds on the track, your estimated marathon time will be around two hours and forty minutes.

The workout is also simple. The session consists of 10 intervals of 800-meters (or two laps around a standard track), with recovery intervals of the same length between each interval.

Additional resource – How to qualify for the Boston Marathon

The Best Yasso 800 Workout for A Marathon PR

Start by determining your marathon goal time in hours and minutes. Next, convert it to minutes and seconds.

For example, if you’re shooting for a four-hour marathon ( a common goal among beginner runners), your converted time will 4 minutes per interval.

By the same token, if you’re a faster runner aiming for a sub-3 hour marathon, your Yasso 800m goal time should be a sub 3 minutes too.

Once you have figured out your time, perform the following routine.

• Warm-up. This is the first step. Perform a 10-minute dynamic warm-up that consists of 5 minutes of jogging and another 5 minutes of dynamic warm-up exercises (as described here). You can also perform a few 100-meter strides to get your body really ready for faster-paced running.
• 800-meter interval. Run your first 800 meters (roughly half a mile) at your converted time (4 minutes in this example).
• Recovery: Jog slowly for the same amount of time to recover. (again, 4 minutes in this example)
• Repeat: Shoot for three to four reps per session in the first few weeks. Up the ante later on.
• Cool-down: Finish your session with 5 to 10 minutes of easy jogging, following by stretching.

And voila! There’s nothing to it but to do it.

How Many 800s Reps?

Although the exact number of intervals you perform may vary according to your fitness, when this is your first time doing Yasso 800s, start with no more than four reps and work your way up to completing ten in a single session two weeks before race day.

As you get fitter, aim to add one more repetition every other week until you reach ten repetitions per training session.

It should feel really easy during the first few weeks and don’t worry about running under your goal time. Don’t chew more than you can swallow, or you’ll regret it later on.

Can’t keep up the goal pace throughout all the intervals? Then simply stick with fewer reps again during your next speedwork—only progress when you can handle it.

Additional resource – When to skip a run

How Many Yasso 800s Workouts Per Week?

Aim to complete one Yasso 800-m session a week. Doing more will defeat the purpose, and remember that a well-rounded marathon training program includes other sessions, such as easy runs, interval workouts, and the long run.

Where To Do Yasso 800 Workout?

The best—and most practical place—to perform Yasso 800s is on a track since it makes it easy to measure 800 meters, which is about two laps around a standard track, or roughly one-half mile.

However, feel free to also do the workout on a treadmill as long as you keep track of how far and fast you’re running.

What’s more?

As long as you know the distance, feel free to do Yasso 800s on a long stretch of rad if you have a track or treadmill at hand.

Follow A Well Rounded Marathon Training Plan

Although Yasso 800s are a tried-and-true strategy for running a faster marathon, the workout is not the answer to all of your marathon prayers. In fact, it should be used in conjunction with other training runs.

As a rule, you should follow a well-rounded training plan that includes various runs such as progressive, tempo, and long runs, especially long runs with a few miles at your goal marathon pace.

What’s more?

Besides endurance, speedwork training can take a toll on your body, so cap it at no more than twice per week to prevent injury and/or burnout when training for a marathon.

The guy himself prescribes doing the workout one per week, but if you haven’t been doing speed work lately,  feel free to do the Yasso 800s every other week.

That’s ok, too.

Check the couch to marathon plan.

Yasso 800 Workout – Conclusion

There you have it! If you’re planning to add the Yasso 800 workouts to your running plan, then this article should be enough to set you on the right path. 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.

Looking for some valuable advice on how to conquer the tricky challenge of running with hemorrhoids?

Well, you’ve landed in the perfect spot. Trust me, I’ve got your backside covered!

Now, let’s get real for a moment. Running with hemorrhoids can be an absolute pain in the, well, you know where. Those swollen, inflamed anorectal veins can make every step a painful reminder that life isn’t always fair. Sitting becomes a struggle, walking feels like tiptoeing on hot coals, and the thought of running seems like a distant dream. But fear not, my determined friend, because where there’s a will, there’s a way.

Are you ready to uncover the secrets of running with hemorrhoids? I know you are! And guess what? It’s totally possible to hit the pavement and conquer those miles, even with those pesky swollen veins. But first, you need to know what you’re doing. That’s where today’s post swoops in to save the day!

In today’s article, I’m going to unveil all the secrets to running with hemorrhoids. I’ll equip you with the knowledge, strategies, and guidelines you need to not only find relief but also prevent these pesky veins from ruining your running bliss. Consider this your personal roadmap to success, specially designed for those facing the hemorrhoid hurdle.

Ready? Let’s get going.

What Are Hemorrhoids?

Alright, let’s dive into the fascinating world of hemorrhoids and unravel the mystery behind these pesky little buggers!

Picture this: your rectum is like a bustling neighborhood, and within it, there’s a group of veins that are just a little more sensitive than the others. We call them hemorrhoids. They’re like the varicose veins of the rectum, and they can cause quite a commotion, especially for us runners.

So, here’s the deal. Hemorrhoids are these swollen, weakened veins that form lumps of tissue inside the rectum. Think of them as the cushions of vascular tissues in your anal canal, working hard to provide support and comfort. But just like the varicose veins you may have seen on legs, these little vessels can become overwhelmed under pressure. And boy, can they make their presence known!

Pain, itching, and even bleeding are some of the delightful symptoms that hemorrhoids bring to the party. And let’s be honest, as runners, the last thing we need is an unwelcome guest in our rectal neighborhood causing a ruckus. But fear not, my friend, because we’re about to equip you with the knowledge and strategies to tackle these annoyances head-on.

Here’s a mind-boggling statistic for you: surveys have shown that a whopping 70 to 80 percent of adults in the U.S., both men and women, will experience hemorrhoids at some point in their lives. That’s right, it’s like a secret club that most people are unwittingly a part of. But here’s the good news: hemorrhoids aren’t typically dangerous or life-threatening. And here’s an even better news flash: they’re not contagious! Phew, we can all breathe a sigh of relief there.

Internal Vs. External Hemorrhoids

Just like a rollercoaster ride, hemorrhoids come in different levels of intensity, and we’re here to take you through each thrilling stage!

First up, we have the first three stages of hemorrhoids, also known as the undercover agents of the rectal realm. These sneaky fellows hide away, not visible to the naked eye. But don’t be fooled, they might decide to make a grand entrance and show themselves outside the anus, leaving behind traces of blood on toilet tissue or in your stool. It’s like their secret code, a signal that they’re up to no good.

Now, here’s an interesting tidbit: internal hemorrhoids, even though they may not be painful at first, can be quite mischievous when it comes to bleeding, especially when you’re out there pounding the pavement or engaging in high-impact activities. They love to make a grand spectacle, reminding you of their presence with each stride you take.

But wait, there’s more! Enter the fourth stage, the external hemorrhoids. These are the rebels that you can see and feel, hanging out around the opening of the anus like uninvited guests at a party. They bring along a whole entourage of discomfort, including pain, itching, swelling, and bleeding. Oh, and let’s not forget the mucus they like to leave behind as their calling card. They’re the troublemakers of the bunch, causing a real ruckus, especially when you’re trying to enjoy a peaceful run.

Here’s the thing: if you neglect these external troublemakers, they can become real troublemakers indeed. They have a knack for forming blood clots, turning a simple annoyance into a potential medical emergency. That’s when you might need some expert intervention to prevent further complications and ensure your running adventures remain worry-free.

Additional guide  – How to run with seasonal Allergies

Hemorrhoids Symptoms

As runners, we’re no strangers to aches and pains, but when it comes to those pesky hemorrhoids, how do we know if we’re dealing with the real deal? Let’s dive in and unravel the clues, shall we?

First off, let’s talk about internal hemorrhoids, the masters of disguise. These crafty fellows like to keep things low-key, but they do leave behind some telltale signs. One of their favorite party tricks is bleeding during bowel movements. It’s like their secret code, a subtle hint that they’re up to something.

But wait, there’s more! These sneaky internal hemorrhoids might decide to take center stage and prolapse or protrude to the outside when you least expect it. That’s when you might experience some discomfort and pain, like an uninvited guest overstaying their welcome.

On the flip side, we have the external hemorrhoids, the rebels of the rectum. They’re not ones to shy away from making their presence known. If you’re dealing with these troublemakers, you might encounter a whole range of symptoms. Picture this: pain or discomfort, a bit like an annoying itch that just won’t go away.

They also have a flair for dramatics, so don’t be surprised if you witness some bleeding or notice some anal swelling. And let’s not forget the irritation and itchiness they bring along, like a mischievous prankster trying to disrupt your peace. Plus, these external troublemakers have a stubborn streak—they refuse to be manually reduced, making it even more frustrating to deal with them.

Additional resource – Running with osteoarthritis 

Causes Of Hemorrhoids in Runners

When it comes to the root causes of hemorrhoids, it’s like navigating through a maze with multiple pathways. One prominent theory that has made its way into the medical literature points to factors such as constipation, straining during bowel movements, and even prolonged sessions on the porcelain throne. These can all contribute to a disruption in the delicate balance of blood flow, leading to the dreaded swelling and inflammation of those pesky veins.

Now, here’s where things get interesting for us runners. The culprit that often sneaks into the spotlight is none other than dehydration, that sly thief of bodily fluids. Picture this: as runners, we push our limits, pounding the pavement with every stride. But if we neglect to replenish our water stores, chronic dehydration creeps in, leaving our bodies parched like a desert.

And what happens when we don’t have enough water flowing through our systems? You guessed it—constipation takes center stage, starring as the villain in this tale. With hard stools that require Herculean efforts to pass, we find ourselves straining, unknowingly placing extra pressure on those innocent hemorrhoids.

But wait, there’s more! The cast of characters behind hemorrhoids doesn’t end there. Research has uncovered a motley crew of culprits. Frequent bouts of diarrhea can throw a curveball into the mix, wreaking havoc on the digestive system.

Weight gain and poor digestion join forces, casting shadows on our gut health.

And let’s not forget the role of diet—a protagonist or antagonist, depending on our choices.

Genetics play their part too, as our DNA whispers secrets that may make us more susceptible to these unwanted visitors.

For some, the chapters of pregnancy and childbirth add their own twists and turns to the hemorrhoidal tale. And as we age, the plot thickens, with the passage of time becoming a contributing factor. Oh, and let’s not overlook the importance of the poop position—a seemingly insignificant detail that can make all the difference.

Can Running Cause Hemorrhoids?

In the realm of running and hemorrhoids, it turns out that running itself is not the villain. No, no, my friends, running is actually a hero in the battle against those swollen blood vessels.

When done in moderation, physical activity like running can be your trusty sidekick, aiding in colon health and helping you maintain a healthy weight. It’s like having a superhero protecting your backside from the clutches of hemorrhoids.

But wait, there’s more to this story. If you find yourself straining like there’s no tomorrow during your bathroom visits, constantly battling chronic dehydration, munching on a low-fiber diet, or even having a family history of hemorrhoids, then the plot thickens. These factors, combined with your hardcore running regimen, could potentially create a perfect storm, paving the way for those unwanted hemorrhoids to make their grand entrance.

Now, let’s talk about the unfortunate scenario where you’re already grappling with those pesky piles. If you’re in that boat, lacing up your running shoes and hitting the pavement may not be the most pleasant experience. You see, running is like a mischievous trickster, a high-impact and repetitive activity that can wreak havoc on your perianal skin and delicate hemorrhoidal tissues. It’s as if every step sends a jolt of discomfort through your nether regions, intensifying your pain and making you wish for smoother trails.

But hold on, my fellow runners, there’s a silver lining. While running may temporarily exacerbate your hemorrhoid-related symptoms, it doesn’t mean the condition itself will permanently worsen. Think of it like a passing storm, where the rain may pour a little harder for a while, but eventually, the skies will clear. So don’t be too quick to hang up your running shoes just yet.

Can You Run With Hemorrhoids?

First things first, let’s get one thing straight. Running itself doesn’t bear the blame for causing hemorrhoids. However, it’s important to note that any high-impact exercise that aggravates those pesky swollen blood vessels can prolong your road to recovery.

And let’s be honest, my fellow runners, the sooner we heal, the faster we can lace up our shoes and return to the bliss of logging those satisfying miles.

Now, here’s the crucial part: You need to be mindful and not exacerbate your condition by going full throttle with your running routine. Listen closely to what your body is telling you. If your hemorrhoids are causing you discomfort or pain that’s beyond what you can tolerate, it’s time to hit the brakes and give yourself some well-deserved rest. Think of it as a pit stop on your running journey, where you can take the time to heal and recharge before hitting the road once again.

If your symptoms are mild and manageable, running with hemorrhoids should be a walk (or rather, a run) in the park. In fact, for many runners, engaging in their beloved activity while dealing with this condition poses no significant harm.

However, let’s not disregard the warning signs along the trail. If you experience extreme pain and discomfort while running with hemorrhoids, it’s crucial to listen to your body’s distress signals. Don’t push through the agony, my friends. It’s essential to prioritize your well-being and give yourself the time and space needed for healing.

Additional resource – Salt tablets for runners

Treating Hemorrhoids in Runners

First things first, let’s establish a crucial fact: Hemorrhoids don’t exactly “heal” in the traditional sense. They have their ups and downs, much like the undulating terrain we encounter during our runs. But fret not, my resilient friends, for we have tools at our disposal to manage and alleviate the discomfort.

When it comes to treatment, the approach you take depends on the severity of your condition and the extent of the damage. But let’s start with some fundamental lifestyle adjustments that can make a significant difference in your battle against hemorrhoids..

Medication

As runners, we understand the importance of choosing the right gear for the job. Similarly, selecting the appropriate over-the-counter medications can help alleviate the discomfort caused by hemorrhoids.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen or Tylenol can be a runner’s ally in soothing the pain and reducing inflammation. However, it’s important to note that painkillers may only mask the symptoms temporarily, so anti-inflammatories are often recommended.

But wait, there’s more! In our quest for relief, you have a range of other solutions to explore. Ointments, suppositories, and pads come to the rescue, offering potential relief for the affected area. Look for salves containing witch hazel or hydrocortisone, which have a reputation for soothing itching and pain.

Rubber Band Ligation

When all else fails and the home remedies have left you yearning for relief, it might be time to consider this intriguing option, carried out by a skilled doctor. Picture it as a strategic maneuver in the battle against hemorrhoids, designed to cut off their blood supply and bring about their ultimate demise.

In this “non-invasive” procedure, a tiny rubber band takes center stage. It slips around the base of the hemorrhoid, constricting its blood flow and leaving it no choice but to surrender. It’s as if we’re tying a knot to prevent an escape route, sealing the fate of those troublesome piles.

Now, here’s the interesting part: Over the course of a few days, the banded hemorrhoids, deprived of their life force, begin to wither away. It’s like watching the leaves of a once-mighty tree shrivel and fall to the ground, bidding farewell to their existence. This natural process allows the body to eliminate the remnants of the hemorrhoids.

But let’s not sugarcoat the truth. This procedure may come with its share of discomfort and bleeding, like unexpected potholes along our running route. Some cases experience these side effects two to three days after the procedure. It’s crucial to keep in mind that while the majority of cases proceed smoothly, severe complications are rare but can occur.

Once the procedure is complete, it’s time for the crucial after-care phase. Just as we adjust our training and recovery routine after a challenging race, a drastic diet change may be in order to support the healing process. This dietary shift aims to prevent irritation in the affected area, much like a gentle breeze soothing a tender wound. Hard stool is the nemesis here, so we must be mindful and take measures to ensure a smoother recovery.

Additional Resource – Your Guide To Runners Nipples

Consult Your Doctor

If despite your best efforts, those pesky symptoms just won’t quit, it’s time to pick up the phone and reach out to your healthcare provider. Remember, we’re talking about prolonged discomfort and, most importantly, any form of excessive or profuse rectal bleeding. That’s the moment to hit the brakes and seek guidance.

Why is this step so crucial, you might wonder? Well, let’s consider the bigger picture. While hemorrhoids themselves typically aren’t life-threatening, there’s a chance that your symptoms could be a sign of something more serious lurking beneath the surface. We don’t want to play a game of chance when it comes to our health, right?

In such situations, it’s wise to consult a specialist who focuses on colon and rectal health. Think of them as the seasoned captains navigating the treacherous waters of gastrointestinal issues. They possess the knowledge and expertise to identify any potential red flags and guide you toward the most appropriate course of action.

One of the reasons it’s essential to consult a specialist rather than a general practitioner is because, in rare cases, hemorrhoids can evolve into a more advanced and serious condition, such as colon cancer. Now, we don’t want to go down that road, do we? By proactively seeking the advice of a specialist, we can address any concerns early on, ensuring the best possible outcome.

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Additional Resource – Your Guide To Joggers Nipples

Running With Hemorrhoids – The Conclusion

There you have it!

If you’ve ever suffered from hemorrhoids while running but wanted to keep your running routine on the go, then today’s article should have provided you with enough answers and guideposts on what to do.

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

In the meantime, thank you for dropping by.

Have a painless run!

David D.

Whether you’re training for your first 5K or for a new personal record, your pacing strategy can make the difference between failure or success

One simple yet very reliable strategy is the negative split. Performing them is one of the best ways to build your aerobic base and endurance, which is more critical at events like the half marathon and marathon.

Would you like to learn more about how to practice this strategy in your training? Then keep on reading.

In today’s article, I’m going to share with you the full guide to negative splits without any technical jargon or complicated non-sense.

In short, I’ll look at:

• What are negative splits?
• The benefits of negative splits
• The downsides of negative splits
• How to incorporate them
• How to practice negative splits
• How to follow a negative split on race day
• And so much more.

Sounds great?

Let’s get started.

What Is Negative Split?

Keeping a steady pace during a race is tricky. Competition, terrain variability, elevation changes, and weather conditions can all impact your running speed.

That said, and most experts would agree, negative splits are an unfailing pacing strategy in virtually every racing scenario—or whenever trying to improve your running times.

In fact, by design, negative splits are an advanced tactic that can guarantee a fast finish time.

So what are negative splits? And why should you care?

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

A split in the running world refers to the time it takes to complete a certain distance.

Are you still confused? Then simply break down your run into two or three more equal-distance portions. A split refers to the time needed to complete one of those segments.

So what does make a split negative?

In essence, a negative split refers to running the back half of a run or race faster than you ran the first half. You run slower in the first part, then speed up in the second half.

This can mean 10 seconds faster or five minutes faster, but most runners would stick to an even pace through most of the race then gradually speed it up as they get close to that finish line.

For example, if you run a half marathon with 10K splits of 55:15 and 54:45 for 01:53:40 (including the additional sprint to the finish line), you have just run a negative split as the second portion of the race is faster than the first.

By doing this, you save a lot of power, endurance and feel like you have more energy during the race.

Additional Resource – Here’s how many miles should a beginner run

What Are Positive Splits?

As the name implies, a positive split is the opposite of a negative split. When you do a positive split, you actually run the second half of the run/race slower than the first half.

This strategy is helpful if you’re want to stay consistent while running, especially if you’re tackling a really hilly course with lots of elevation changes and/or terrain variability. But again, it may not work for everyone.

What Are Even Splits?

Again, this is simple. An even split involves keeping a consistent pace throughout the entire run/race. This means running the two halves of a race—or a run—in the same amount of time.

For example, if you want to run one mile on a standard track in 4:48, you’d have to run four 72-second laps, with each lap counting as a split to achieve this goal.

This is a common goal among beginner racers in virtually all distances.

Unfortunately, all it takes is a bit of distraction, fatigue, or a tiny problem, and your even splits are ruined. Unless you can keep that even pace throughout, this strategy may prove futile.

The Benefits of Negative Splits

As you can already tell, negative splits have a lot to offer.

Let’s discuss a few of the perks.

Warm Up Properly

Kicking up your runs at a slow pace allows for your muscles and joints to gradually warm up, which may help avoid injury and ensure optimal performance.

Find True Pace

One of the most common mistakes runners make is rushing out of the gate during a race.

For this reason, determining your true pace helps set a realistic time goal for your next run/race.

Figuring out your “true pace” is key, especially when running for an extended period. By doing a negative split, you’ll start your session at a conservative pace then speed it up in line with your current fitness level.

Ensure Good Speed

Negative splits, by definition, involve running the latter portion of a race faster than the first half—as long as you stick to a realistic pace.

That’s why if you plan them right, you’ll, consequently, conserve your energy and be able to run your fastest race.

It also reduces the risk of slowing down as the race drags on.

Additional resource – How many miles is a half marathon

The Downside

As in everything else in life, negative splits are not the answer to all of your running race prayers.

One downside is the fact that negative splits do not work on all race distances/courses.

For example,  a racecourse that kicks off downhill and finishes with a drastic elevation gain may require a positive split, in which you run at the end even effort.

How To Execute A Negative Split

While it’s easy to say, “run the second half faster than the first,” it’s actually much more challenging to put it into practice.

In fact, Practicing negative splits is tricky, especially in the midst of a race when your adrenaline is soaring and other runners begin to outpace you.

To get the hang of it, you’ll need to follow a proper training plan and practice negative splits as often as possible.

Practice makes perfect, after all. And it’s what you need to ensure that you get used to the experience of performing a negative split so you can easily follow the strategy on race day.

The Step By Step Guide

First, begin by figuring out your goal pace goal, for example, 10K race pace, or simply a pace you can keep up.

During the first few miles, focus on saving up your energy by running 20-30 seconds per mile slower than your goal pace. Don’t focus too much on speed.

During the first third, focus on saving energy by running 10 to 30 seconds per mile slower than your goal pace.

As you near the middle third of the race, kick it up a notch to a realistic pace that you can keep up for the remainder of the race.

Once you reach the final stretch of the race, use any remaining energy and run as fast as possible. Shoot for 20 to 30 seconds faster than your goal pace.

For instance, if you’d like to negative split a half-marathon, and you feel confident you can finish it in precisely two hours, aim to run the first half in roughly 61-63 minutes. Then, on the second half, aim to finish it within 57-59 minutes.

Now let’s look at some ways by which you can start adding negative splits into your training.

Steady Runs

Steady runs, anything from two to six miles at a steady effort, should be negative splits all the time, even if you don’t have any specific racing goals.

Here’s how.

Break your session into three thirds.

For example, if you’re running for 45 minutes,(1) jog the first 10 minutes at an easy pace, (2) run the middle 20 minutes at a medium-fast pace, then (3) the last 15 minutes as fast as possible for the remaining duration.

This will definitely guarantee a negative split run which helps your body practice what it’s like to finish faster than the start.

Progression Run

Another way to practice negative splits is to do a progression run, which is gradually increasing your pace throughout the session.

Here’s how.

Start slower than you have to, then increase the pace in increments (every mile or so) until you’re running as fast as you can in the final mile. This is an ideal strategy to help teach your body and mind how to speed up on tired legs, which inherently translates to a faster finish time.

Here’s a simple six-mile workout.

• One mile at an easy pace
• One mile at marathon pace
• One mile at half marathon pace
• One mile at 10K pace
• One mile at 5K pace
• Five minutes jog/walk as cool down.

Interval Training

The best way to practice negative splits by doing interval workouts.

For example, if you’re training for a 5K, perform 10 X 400m at your desired speed, along with a one-minute break after each interval. Your goal is to get run each interval a little bit faster than the previous one until you’re running the last one as fast as you can.

Here’s is a sample session:

• Start with a 10-15 dynamic warm-up. Here’s how.
• Perform 8 to 10 400-meter with 60 to 90 seconds of rest between each interval.
• Finish with a 10-minute cooldown.

Here’s another variation

Example one–  10 X 400-meter reps with a one-minute rest break.

• Run intervals 1 to 4 five seconds slower than your goal pace.
• Run intervals 5 to 8 at your goal pace
• Run the last two intervals 5-10 second faster than you goal pace.

Example Two – 8 X 800-meter with 90 seconds break.

• Run intervals 1 and 2 five seconds slower than your goal pace.
• Run intervals 3 to 5 at your goal pace
• Run the last three intervals at 5-10 seconds faster than your goal pace.

The Long Run Negative Split

Long runs are another suitable workout for negative splits, especially when training for a long-distance race, such as a marathon.

And it’s really simple.

Start slow and steady, then settle into a comfortable pace. Complete the first 60-70 percent of the session at an easy, conversational pace. You should be able to recite the pledge of allegiance without panting for air.

Then, gradually pick up the pace for the last quarter until you’re running at your 10K pace or a little bit faster.

For example, if you’re running for two hours, run the first 80 to 90 minutes at the easy pace, then pick up the pace over the last 40 to 30 minutes of the run.

Beginners Runner Guide To Negative Splits – The Conclusion

Most running coaches and experts emphasize the importance of protecting a good pacing strategy for the optimal racing experience.

As you can tell by now, I’m a big fan of the negative splits, and I believe it’s the ideal way to pace on race day.

You just need to practice it more during your training so you can set realistic expectations and learn how your body reacts to the pace.

The rest is just details, really.

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.

Cross country running is no easy jog in the park—you need to ready for anything in your path.

Rocks, roots, steep inclines, streams, and adverse weather can all be challenging but fun “complications.”

Training properly for a cross country event will give you the endurance, agility, and strength needed to reach your full performance potential.

In today’s article, I’ll spill the beans on cross country running and why so many enjoy it.

I’m also sharing a few tips on how to get started with cross country running and how to make the most out of it.

Sounds exciting?

Let’s lace up and dig in.

What is Cross Country Running?

Also known as XC running, cross country running is a form of racing that takes place in open-air, natural environments and seldom run along paths or roads.

From obstacle to jump over, steep hills, and slippery muddy descent, cross country running offers a broad range of challenges that will literally keep every runner on their feet.

What’s more?

Cross-country events take place in all sorts of weather conditions, which can drastically impact performance.

These include rain, snow, wind, ice, hail as well as heatwaves. In fact, cross-country events are seldom canceled because of adverse and bad weather.

XC running races are held during the fall or winter months, and many runners, recreational and elite alike, use the sport as means for improving endurance and staying fit throughout the cold months.

The Distance Of Xc Running Events

Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km.

Some of the most popular XC running events include:

The annual World Cross Country Championships

• NCAA Cross Country
• Cross Country Championships
• The English National Cross-Country Championships

The History

Cross country events trace their history to the 19^th century in the form of an English game called “hard and bounds” or “the paper chase.”

English schools began holding competitions in cross country running as far back as 1837, then on the 7^th December 1867, the national championship was held for the first time on Wimbledon Common in south-west London, then the first international one took place in 1903 at Hamilton Park Racecourse in Scotland.

Not long thereafter, cross country running made its way to the Olympic Games in 1912, becoming a popular event for the games.

But the sports didn’t fare well in the Olympics.

A Disaster of Olympic Proportions

At the 1924 Paris Olympics, a devastating heatwave during the race resulted in only 15 of the 38 participants reaching the finish line.

Eight of those ended up needing serious medical help.

Jose Andia and Edvin Wide were both reported dead (but the reports of their demise were actually exaggerated)  while the medics spent hours trying to locate the participants who fainted along the course.

In fact, one of the competitors started to run tight circles after reaching the stadium until he knocked himself unconscious while another collapsed a few meters from the finish line.

Although the fatality reports were unfounded, the public was so horrified at the conditions of the race that Olympic officials ruled to ban cross country running races from future games. Things may change in the upcoming Olympic event but fingers “crossed.”

For more on the history of cross country running, check the following articles:

• The Origins of Cross Country
• Cross country running
• A Brief History on Cross Country Running
• A Brief History of Cross Country

Additional Resource – Here’s how many miles should a beginner run

When Is Cross Country Season?

Cross country running races normally take place during the autumn and winter season, usually held from early October up until February and early March.

Not Easy

X-C running is no joke. In fact, it’s one of the most challenging events out there.

The sport isn’t just about the competition between you and other runners.  You also need to overcome mother nature as you make your way through slippery roads, steep hills, technical terrains, and everything in between.

All of these challenges conspire to constantly disrupt your rhythm and throw you off your footing much more than your typical race on a flat, predictable surface.

That’s why you’ll need specific cross-training training to make it through over the variety of surfaces unscathed.

Beginner Cross Country Running Tips

Now that you know a thing or two about XC running, the question is, how do you actually train for one?

Let’s find out.

How Train For Cross Country Running

As previously explained, typical XC running events range from 4 to 12 kilometers.

All these distances are primarily aerobic, meaning if you go off the gate too fast, you’ll run yourself into the ground in the latter portions of the race. Few things are as bad as being passed by runner after the next over the last part of a cross country event.

That’s why to run your cross country race, make sure you’ve enough endurance to run well over a distance of 6.2 miles. This is a key factor in cross-country success.

Crush Hills

One of the most challenging aspects of cross country running is how much up and down is involved in the race.

Although the typical XC running events aren’t long, the constant up and down is involved in the race can be tricky.

That’s why simulating these conditions before the race will better prepare your body and mind for the event.

How? Quite simple –train on hills. Doing hill work—either hill sprints or uphill endurance running—is one of the best ways to get your body used to the changing pace of an XC running event.

Even if you hate hills, incline training is key to building country running specific speed, strength, and endurance.

Here’s a sample workout to try out.

Locate a hill of no more than 400 to 600 meters in length, preferably on a softer surface off the asphalt.

Next, following a dynamic warm-up on a flat surface, run the uphill portion at a sustainable yet challenging effort, focusing on being fast and efficient, Then jog down for recovery.

Repeat for a minimum of 6 to 8 reps, depending on your fitness level and weekly mileage, then finish with a 10-minute slow jog.

For more on-hill training for runners, check my guide here.

You can also work on improving your form by doing agility ladder drills.

Your Running Shoes

To properly train for and run a cross-country race, make sure you have proper footwear.

Picking the proper pair is key to reduce your injury risk while subsequently improving your performance.

Runners who compete in X-C races usually used spiked shoes. These shoes are specifically designed to offer traction and grip on all sorts of surfaces and terrains.

What’s even better?

Get yourself a pair of proper X-C running shoes. These are designed to be more robust and versatile than track spikes and usually have better grip and traction.

I’d recommend visiting the nearest running store to get the needed shoes. You can also check out online shopping websites that also offer great cross-country running shoes.

Additional resource – How to choose running gloves

Cross Country Running Tips For For Beginners – Conclusion

Giving cross country running isn’t that hard. All you need is the right mindset, a reliable training plan, and the right gear. 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.

Have no idea how to choose the best running hat? Then you have come to the right place.

A hat is a versatile running accessory to keep in your kit, and it can offer a wide range of functions, from protecting against sunlight to giving you a little extra warmth.

However, the various variables to consider—from the material, fit, and visibility—can make it tricky to choose a hat that best fits your running needs.

Here’s the good news. In today’s post, I’ll break down all these variables and put you on track for choosing the running hat that’s right for you.

Sounds great?

Let’s get started.

The Importance of Running Hats

Running hats are actually more than just a fashion statement.

If you worry about the dangers of sun exposure or are not a fan of wearing sunglasses while exercising, a proper running hat is often a must for these sunny and hot days.

And just like sweatbands, a good running hat will help wick sweat away from your eyes and face.

What’s more?

Some running hats also feature UV protection to protect you from the sun.

Running hats can also help keep your head in the cold season as well as prevent rain from running in your eyes.

They also look cool.

What more can I say?

These are enough reasons to convince anyone.

However, the variety of features, such as fit, moisture transfer, and visibility, can make it tricky to decide which running hat is best for you.

In short, your running hat should be:

• Breathable to keep your head cool and dry during training in the heat
• Comfortable to wear for extended periods
• Shield the top of your head from the harmful UV rays
• Sweat-wicking to prevent sweat from running down your face
• Durable but lightweight.

Let’s break down each.

How To Choose A Proper Running Hat

Keep these traits in mind when shopping for a running hat.

Fit Of A Running Hat

Choose a hat that’s super adjustable, especially if you have a larger head or long hair.

Practically all running hats will be adjustable, but they are sometimes listed as ‘one size fits most”. So remember to check size guidelines. Measure your head so you can follow size guides to get a proper fit.

As a rule, it should fit the shape of your head. That’s why you should try out different styles and brands to make sure a hat that fits.

Additional Resource – How to protect yourself while running

Ventilation

Running long, especially in the heat, is bound to make you work up a sweat.

You don’t want all the moisture to get trapped on your head.

So?

Look for a hat that features a mesh panel that lets heat escape and airflow in, which will help keep you dry and comfortable. These allow for sweat to evaporate faster while keeping your head cool.

For maximum breathability, consider getting a visor.

Additional resource – What’s the best temperature for running

Reflectivity

If you usually run early in the morning or at night, when it’s dark, get a running hat with lots of reflective details.

When visibility is an issue, reflective running gear can help stand out to other road users, such as drivers and other runners. Also, the more reflective, the less sun exposure to your head.

Additional resource – Prescription Glasses for runners

Moisture Transfer

To keep your head feeling dry, cool, and comfortable, choose a running hat with a fast moisture transfer.

The best ones usually feature a sweatband-like liner around the edge that pulls sweat away from the skin as fast a possible.

This helps wick the sweat away from your skin and prevent it from getting into your eyes.

What’s more?

These hats also work well when it’s running as the fabric helps quickly get rid of moisture, allowing it to dry faster.

The Running Hat’s Bill

Protect your eyes from the glare of the sun with the right bill and brims.

Usually, brims are bendable, which in turn helps protect your face from sunlight, rain, and wind.

I’d recommend at least a 3-inch brim all around to provide maximum protection for your face. This is also enough to limit direct sunlight exposure on both sides of the face.

Additional resource  – Your guide to running belts

The Weather

Weather conditions, especially temperature, are another factor to consider when buying running hats.

Choose a lighter cap when running in warm weather. For the cold season, you’ll want a running hat that offers just enough thermal protection to prevent overheating while running.

Aesthetics Of A Running Hat

As a general rule, your hat size should be proportional to the size of your overall body.

For example, if you’re quite short, avoid wide brims and short crowns, which may make you look even shorter.

There are many types of hats, and you should choose the one you find most comfortable.

The Price OF A Running Hat

Although the perfect running hat doesn’t exist, you’re more likely to find what you need with athletic-wear labels such as Nike, Adidas, and Under Armour.

These running hats are usually designed for runners and will provide the best materials and fit.  But these hats from reputable brands can be really expensive. That’s why you should also decide your budget on how you want to spend on a running hat.

If you’re wondering how much you should pay for a running hat, then know that they often cost between $20 to $50 depending on the brand, design, and material used.

To get the best deals to search around for deals around some special sale event such as Christmas Sale or Black Friday. Try a sports warehouse as they often have plenty of off-season collections for a lower price.

What’s more?

You can also find a cheaper hat in drift or vintage shops if that’s your thing.

Additional resource – How to find cheap running gear

Running hat guide – The Conclusion

If you’re looking for the best running hat, then today’s post should be enough to serve as your guide for making the right decision. 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 running strong.

David D.

If you want to protect your feet and reduce the chances of abrasions, cuts, blisters, and just general feelings of discomfort, then you should get a pair of  trail running gaiters.

This is especially the case if you often run on technical, harsh trails, where you’ll want to ensure that the dirt, rocks, debris, and water don’t get into your running shoes. This is, ultimately, the recipe for pain and blisters.

Have no idea how to choose one? Worry no more. I got you covered.

In today’s post, I’m sharing the main guidelines to keep in mind whenever you’re choosing running gaiters so you can make the best decision.

Sounds great?

Let’s get started

What’s A Trail Running Gaiter?

Gaiters consist of a protective shell or sleeve which covers a specific area of your body, typically the upper part of the shoe, ankle, and the lower part of legs—just below the knees.

More specifically, running gaiters are made with high-performance, breathable and thin material that doesn’t hinder movement and reduces heat or water gain.

Gaiters have two functions.

The first is to keep debris and other trail hazards from getting into the top of your shoe, thus, reducing the risks of blisters and other problems.

Second, to protect your feet from the abrasion caused by rocks, branches, and other elements of the trail.

Running gaiters are common among trail runners, but just like compression sleeves and other accessories, they’re not essential.

But, the added level of protection while trail running can surely help. In fact, if you plan to spend many miles running through the trails and woods, challenging terrain, you may need a pair of running gaiters.

How to Choose Trail Running Gaiters

The first thing to consider when shopping for running gaiter is the materials they’re made with. The fabrics play a major role in the level of performance and comfort they’ll provide.

The gaiters’ material impacts the overall weight as well as the amount of breathability, insulation, and waterproofing they provide.

Running gaiters should be made of lightweight fabric that’s designed to keep debris and other elements from getting into your shoes but aren’t completely waterproof.

Plan to run in muddy or wet conditions?

Choose gaiters that feature a Gore-Tex membrane, which prevents moisture from seeping in but also lets sweat escape.

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

Height of A Running Gaiter

Running gaiters come in various sizes.  The height of your gaiters will depend on how much protection you need.

The higher the gaiter, the more protection it provides to your Lowe legs and ankle.

So which one is which?

As a rule, shorter gaiters are all you need for trail running, especially if you’re running only on fairly wet or technical terrains.

But for the super treacherous and/or snowy conditions, higher running gaits are the better option.

Additional resource – Compression leggings for running

Fit

When choosing running gaiters, make sure they fit snugly against your shoes—keeping debris out is the whole point anyway—but also fit comfortably around your lower legs.

What’s more?

Try on the gaiter while wearing the shoes and socks you’ll be using when trail running.

Additional resource  – Your guide to running belts

Abrasion Resistance

Most running gaiters are designed with some level of abrasion resistance which provides good durability in preventing the gaiter from ripping in case it gets torn or catches an obstacle along the trail.

Some running gaiters will include rugged abrasion on the lower portion to help endure the abrasion of rocks, roots, debris.

Additional resource – Trail Running First Aid Kit 

How to Put Running Gaiters On

Although running gaiters aren’t particularly complicated, knowing how to put them right can help you make the most out of them.

You should put on the gaiter correctly, so you don’t waste much time once on the trails.

Check out this YouTube tutorial on how to wear running gaiters correctly.

https://www.youtube.com/watch?v=zGlRUeMtklo

How to Choose Trail Running Gaiters – Conclusion

There you have it! To help you choose the best trail running gaiters, today’s article should be enough to help you make the right decision. 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 Running Strong.

David D.