If you’re serious about running, especially if you’re into trail running or logging long miles, you’ve probably noticed more and more runners sporting hydration vests.

Hydration vests have become super popular lately, and it’s easy to see why. Not only do they help you stay hydrated, but they also allow you to carry the essentials without any annoying bouncing or discomfort.

But how do you choose the right running vest with many options?

So today, I’ll break down what to look for in a hydration vest—everything from comfort and fit to capacity and cool features.

What is a Running Vest?

Unlike regular hydration packs for hiking or cycling, running vests are designed specifically for runners.

With a running vest, everything you need—water, snacks, phone—stays right within reach, letting you stay in the zone without breaking your stride.

Instead of fumbling for a bottle in your hand or pocket, the hydration vest lets you sip while on the move, making it easier to maintain your pace and stay hydrated.

Running hydration vests are usually made with lighter-weight materials that help wick sweat and keep your body comfortable and dry. They also tend to be less bulky and smaller to help keep the weight down.

What’s more?

A good running vest features straps specifically designed to help reduce movement and bouncing of the pack while pounding the pavement or trails.

A Personal Experience

The first time I knew I needed one was when I just signed up for my first 30K trail race, and halfway through training.

At the time, I realized a handheld water bottle just wasn’t going to cut it for the long distances.

I went with a lightweight running vest with about two liters of fluid capacity and lots of pockets for my essentials.

That first run with the vest was a game-changer! I could finally focus on my run instead of juggling a bottle.

Plus, I could stash gels, my phone, and an extra jacket with no problem. No bouncing, no chafing—it was like the vest was made for me.

Do You Need a Running Vest?

So, do you actually need a running vest? Well, that depends. For shorter neighborhood runs, you’re probably fine without one.

But a hydration vest can be a game-changer if you’re getting into trail running, running long distances, or just prefer to have your hands free and essentials secure.

What makes running vests a game-changer is their design—they’re made to stay snug and distribute weight evenly, so you don’t end up with aching shoulders or a bouncing pack

And good news: thanks to the surge in popularity, more options are now available than ever—meaning you’re bound to find something that fits your style and budget.

Fluid Capacity vs. Pack Capacity: What’s the Difference?

When I first started looking into hydration vests, the different capacities totally confused me. Here’s a simple breakdown that helped me

• Fluid Capacity refers to how much water (or other liquids) the vest can carry. Some vests come with bottles, others with reservoirs (also called bladders), and some with both. The amount of liquid you can carry will range from around 20 ounces to two liters or more.
• Pack Capacity refers to how much additional gear the vest can hold. If you’re heading out for a short run, you might not need much room beyond a phone or a gel. But if you’re planning a longer run or hitting the trails, you’ll want enough space for trail  essentials like extra clothing, snacks, a headlamp, and other necessities.

These were two of the biggest questions I had when I was shopping around for my first vest

I didn’t know how much I needed. Should I go for something small for shorter runs or something bigger for when I start pushing those ultra distances?

Here’s how I broke it down based on my running time:

I found that a pack with about two liters of fluid capacity was enough for runs lasting up to two hours. Anything longer, especially on trails, and I’d go for something that could hold more water and space for fuel.

Let me explain more.

How Much Fluid and Space Do You Need?

How much water and space you need really comes down to the type of run you’re doing. Longer trails or rugged terrain usually call for more supplies.

Let me explain more:

• Runs lasting 1 hour or less: You probably don’t need a vest unless you’re in extreme heat or need to carry a few essentials.
• Runs for 1-2 hours: Look for a vest with about 1-2 liters of capacity.
• Runs for 2-3 hours: Go for a vest with a capacity between 2-4 liters.
• Runs over 3 hours: Aim for a vest with 4-10 liters of capacity.
• Ultra-marathons or all-day adventures: You’ll want a pack that can carry at least 8 liters, and possibly more, depending on your specific needs.

The trick is to find that balance—enough water and gear for your needs, but not so much that you feel weighed down.

How Should a Running Vest Fit?

Fit is everything! My first vest hugged all the wrong spots, and it took some testing to find one that felt just right.

Look for a fit that feels secure but doesn’t make you feel restricted. It’s a bit of trial and error, but the right one should almost feel like a part of you on the run.

You don’t want it too tight, but you don’t want it bouncing around as you run. Some vests come in universal sizes, but many offer adjustable straps to customize the fit to your body shape.

For women, looking for a vest with adjustable chest and torso straps is especially important to ensure it fits comfortably above or below your chest. This extra adjustability can make a huge difference in comfort, especially on longer runs.

One thing I learned the hard way is to make sure there’s no space between the straps and your shoulder. If there is, the vest will bounce around and drive you crazy during your run.

Key Features to Look For

Here are the extra features I always look for when I’m picking out a vest:

• Pockets: Pockets are a lifesaver. The more accessible, the better—I hate having to stop and dig around mid-run just to grab a gel or check my phone. Look for a vest that offers easy access to your essentials without stopping or digging around.
• Pole Holders: If you’re into trail running, having pole holders is a nice bonus. I don’t use poles often, but when I do, it’s a lot better than carrying them awkwardly in my hands.
• Reflectivity: Running at dawn or dusk? Reflective details make a big difference for safety, especially on early morning or evening runs.
• Bladder vs. Bottles: Some vests have a bladder (a large, flexible water reservoir) that sits against your back, while others use bottles in the front pockets. Personally, I prefer bottles up front—they’re easier to grab and refill. But if you’re someone who likes a large water supply, a bladder might be better.

Top Hydration Vests for Every Distance

Choosing the right hydration vest can make all the difference in your run. Whether you’re gearing up for a short trail run, a mid-distance race, or an ultra-marathon, here are some of the best hydration vests available, designed to suit your distance and hydration needs.

For Short to Medium Distances: Nathan QuickStart 4L Hydration Vest

The Nathan QuickStart 4L vest is a lightweight, minimalist option perfect for shorter runs or races where you only need a small amount of hydration. With a 1.5L bladder and multiple pockets, this vest gives you easy access to essentials without weighing you down.

• Reservoir Capacity: 1.5L bladder
• Storage: 4L of storage space for small items like gels, keys, and phone
• Unique Features: Soft mesh shoulder straps for comfort, front storage pockets for quick access, and reflective details for visibility in low light
• Best For: Short to mid-distance runs and races, up to around 10-15 miles

Coach’s Tip: This vest’s compact design and simple storage options make it a great choice for runners who need hydration but don’t want a bulky pack.

For Mid to Long Distances: Salomon ADV Skin 5 Set

The Salomon ADV Skin 5 Set vest is a popular choice among trail and distance runners for its balance of hydration capacity, storage, and comfort. It’s lightweight and designed to mold to your body, providing a secure fit that minimizes bounce even on technical terrain.

• Reservoir Capacity: Comes with two 500ml soft flasks, with space for a 1.5L bladder if needed
• Storage: 5L of storage for additional gear, snacks, or a light jacket
• Unique Features: Stretchy, breathable fabric that conforms to the body, expandable pockets for gear, and pole attachments for trail running
• Best For: Mid to long-distance runs, 15-25 miles, where you might need extra gear or hydration

Coach’s Tip: This vest’s front-loading hydration design allows you to balance the weight across your chest, which can reduce shoulder fatigue on longer runs.

For Ultra Distances: Ultimate Direction Ultra Vest 6.0

If you’re tackling ultra-marathons or long trail adventures, the Ultimate Direction Ultra Vest 6.0 is built for you. It offers extensive storage space and hydration capacity, plus features to keep you going through tough, all-day challenges.

• Reservoir Capacity: Includes two 500ml soft flasks and room for a 2L bladder
• Storage: 10.8L storage capacity for extra clothes, snacks, emergency gear, and more
• Unique Features: Moisture-wicking mesh for breathability, multiple pockets for easy organization, large rear compartment for extra storage, and dual trekking pole attachments
• Best For: Ultra-distance events or long trail runs of 25+ miles where ample hydration, nutrition, and gear are essential

Coach’s Tip: The Ultimate Direction Ultra Vest is perfect for those long, unsupported runs where you need to carry everything with you. With room for hydration, food, and gear, it’s an ideal choice for endurance athletes.

For Cold Weather Runs: CamelBak Ultra Pro Vest

The CamelBak Ultra Pro Vest is designed for versatility, featuring insulated components that help prevent water from freezing in cooler conditions. This vest is lightweight and fits snugly, ideal for marathon training or colder weather.

• Reservoir Capacity: Comes with two 500ml Quick Stow flasks; option to add a 1.5L bladder
• Storage: 6L storage for gloves, a hat, or nutrition
• Unique Features: Insulated bottle sleeves to prevent freezing, reflective details for safety, and breathable mesh to prevent overheating
• Best For: Cold-weather runs, marathons, or training sessions where you want water on hand but need extra layers or gear

Coach’s Tip: Cold weather running? This vest’s insulated features help keep your water from freezing, making it easier to stay hydrated on brisk days.

Conclusion

A running hydration vest can be a great investment, especially if you’re into longer or trail running. The key is finding the right balance between fluid capacity, pack capacity, and fit. Make sure to try a few options, and don’t rush the decision—after all, comfort and functionality are crucial for keeping you hydrated and fueled on the run.

If you’re unsure where to start, check out some of the recommendations above based on your running duration. And remember, while it’s tempting to overpack, try to stick to the essentials. Keep it light, but don’t forget the critical items!

Feel free to drop a comment or question below if you want more advice or recommendations. Stay hydrated, keep training strong, and happy running!

David D.

Are you looking to find the best used treadmill for your training and budget? Then you have come to the right place.

Treadmills are one of the best and most versatile and useful exercise machines. These can help you get in shape, lose weight, improve endurance—all of this while exercising in the comfort of your own home.

Nonetheless, some treadmills can seem to cost an absolute future, especially when they’re bought brand new. A good model from a reliable brand may cost around $1500 to over $3,000, which can be a reasonably high cost for most people.

Fortunately, that’s where the option of buying a used treadmill comes into the picture. It’s the ideal alternative to brand new machines for people who are on a budget.

Buying a used treadmill is pretty much the same as buying a second-hand car. If you know what you’re looking for and can tell when it’s junk, you can get a great machine at a bargain—and vice versa.

In today’s article, I’ll explain some of the elements to pay attention to when shopping for a used treadmill so that you can make sure you’re making the right choice.

Sounds great?

Let’s get started.

New VS. Second Hand Treadmills

Buying a used treadmill might be a great investment for your health and your bank account as long as you know what to look for before money exchanges hands.

In most cases, a second hand treadmill will be a fraction of the cost compared to the same machine brand new. For example, you can get a used treadmill, which typically retails at $1500-$2000, for $500-$700. That’s roughly a third of the going price.

However, there are some downsides whenever we buy a used machine of any kind—treadmills are not the exception.

For starters, you risk getting a poor-quality or broken treadmill. The belt will feel unsteady, and the motor may cease working after a few days of use.

What’s more?

When you buy a used treadmill, you not only have no warranty (as most brand warranties don’t extend to secondhand buyers), but you also can’t tell much about the machine’s mileage.

For example,  a treadmill that has been used for brisk walking by one (lightweight) user three times a week for a year Vs. a treadmill that has been abused by three users almost every day for three years.

Your Second Hand Treadmill Buying Guideand 

There are many measures you can take to reduce your risk by just checking everyone before you make the decision.

Let’s delve a little bit deeper.

Choose A Reputable Name

When it comes to buying second-hand treadmills, choosing name brands will generally save you money over the long run.  A used treadmill from a cheap brand will more than likely break down sooner than a trusted brand.

Top brands have great customer support, and the more popular the brand, the most likely you’ll help when needed.

What’s more?

Reputable brands tend to produce quality machines and provide warranties to make sure the machine won’t break down as easily.

Some of the best brands include:

• Sole
• NordicTrack
• Livestrong
• Horizon
• Precor
• Landice
• PaceMaster
• AFG
• Vision
• Life Span

Get The Right Horsepower

When buying a treadmill, new or used, there are a few things to pay attention to—the most important one is horsepower.

This is the unit used to measure a treadmill motor, and the higher the number, the more power the machine has.

Not all treadmills are equipped with the same motor, and since the motor is the heart of the treadmill, you’ll want a unit powerful enough to meet your training goals.

All in all, I’d recommend a model with at least 1.5 continuous horsepower and motor and decent suspension system.

For the full treadmill buying guide, check my full post here.

Choose A “Newer” Model

The treadmill’s “age” matters as the older the model, the less likely that it’s equipped with the latest treadmill technology.

You’ll also have less chance to get your machine repaired in the future since you may not find the needed spare parts.

As a rule, the age of a mode must not exceed five years. You can find it on the manufacturer’s website or Amazon.

That being said, use common sense. If a 6-year old machine for a great still looks barely used, then it’s worth checking it out.

Additional Resource- Your guide to curved treadmills

Do A Background Check

Knowing how old the machine ain’t enough.

You need to also find out how much it has been used (or abused). For example, second-hand treadmills sold by a health club or gym are likely to have been used heavily.

So how do you actually do it?

Simple. Ask the seller some specific questions and try to get the right answers.

And please don’t be shy. Even if you’re getting the machine at a steep discount, you’re still shelling out a lot of money.

To make it easier for you, I’ve compiled a list of 13 questions to ask the assert when you decide to buy.

• Are you the sole owner of the treadmill? (preferably yes)
• How many people have owned the treadmill? (one owner is the perfect answer)
• How often did you use it? (rarely is a good answer)
• How old is the machine? (the newer, the better)
• How often did you perform maintenance on the treadmill? (check next tip)
• Do you still have the original manual? (If yes, then it’s perfect)
• How many people used it? (the fewer the people, the better)
• Was the machine bought new or used? (don’t buy from a second-hand user)
• Where was the machine kept? (an in-home gym or bedroom rather than a dusty, flood-prone basement)
• Why are you selling it? (Not using it often is the best answer)
• What are the delivery options? (or are there any other hidden fees?)
• Is there a warranty? (Less likely but worth checking out)

Check The Warranty

Although not all brands warranties extend to second-hand buyers, I’d still recommend that you check.

You have three options:

• If you’re buying a used treadmill from a store, such as Play it Again Sports, check if there’s a warranty through the store. Some of these stores may provide some level of warranty that includes coming to your home for maintenance and stuff like that.
• If you’re getting the treadmill from a private seller, check if the warranty is transferable.
• If you’re getting a high-end model, try contacting the company to ask about the treadmill and if they offer any service or support to second-hand users.

No coverage? It’s not the end of the world. Just be ready for the extra repair and maintenance costs when buying a second-hand treadmill for home use.

What’s more?

Keep in mind that if you are purchasing a machine older than two years, then you’ll not be getting any warranty.

Additional Resource – Your guide to treadmill running form

Ask For A Service Record

Check the service record of the used treadmill, whether you’re getting it from a used sporting good store or from a private seller.

Some owners will keep a record of when and how their treadmills are serviced during use. These records can help you figure out if the machine was well cared for and if it has any “chronic” issues that might give you trouble in the future.

Sure, it’s a good thing if the seller has taken good care of the machine, but if it had undergone a series of repairs for the past six months, then the machine might be nearing the “beyond repair” phase. It’s not worth it. A broken car will keep on breaking.

Additional Resource  – When to replace a treadmill belt

Test The Machine

The best way to check the quality of a machine is to run a test. If the seller refuses, look somewhere else.

Here’s how to do it.

Begin by examining the machine closely and checking for signs of wear and tear to the frame, belt, console, etc.

Turn on the machine, gradually increase speed until you reach maximum speed.  Then, lower the speed while increasing elevation from 0 to max, one degree at a time, and back down.

What to look for?

Listen to the motor for any whining, clicking, knocking, or grinding sound. The motor should also be speeding up uniformly and smoothly.

Any surging or skipping sounds may indicate an issue or problem with the motor or Lower Power Board. This means lots of costly repairs, and you don’t want that.

What’s more?

The machine should incline and lower slickly without grinding or jerking. When elevation isn’t adjusting properly, it could mean that a sensor is out of calibration. Jerking and grinding are signs of serious mechanical failure.

Next, hop on the treadmill and run for 10 to 20 minutes. Pay attention to the machine and keep your ear open for any shakes or sounds that make you feel uncomfortable.

Additional resource – How to find affordable running gear

Check The Belt Condition

Besides the motor, the next most important factor to consider is the belt.

Equipping a treadmill with a new belt is not cheap, and this one of the important factors to consider when shopping for a used model.

The belt’s condition depends on how often the machine was used and the weight and running habits of the user.

If you notice any red flags, avoid getting that machines as getting a new belt is another costly affair. 

In fact, you might better off buying a decent brand new model for your investment.

We want to avoid any extra costs at all costs, right?

With the treadmill off, examine the belt closely and look for any signs of fraying, especially around the edges on both sides. Also, check for any signs of wear and tear due to excessive usage.

What’s more?

Check if the running belt is centered correctly and not pulling to one side. If it’s skipping or sliding, don’t buy.

Skips while running at high speed can be risky as they might cause to trip or slip.

Here’s a guide in case you need to replace the belt.

Check The Display

Last but not least, remember to test the display.

Since you’re planning to use the treadmill regularly (hopefully), you have to be able to smoothly use the display and the various settings. These displays are key as they provide information about a wide range of aspects.

You can keep track of your sessions and get details about your progress. This feedback includes feedback about your running distance, heart rate, calories burned, time, number of strides, elevation gain, and so much more. Some treadmills also come with a carb counter.

All the functions should be working fine and up-to-date. The display has to be easy to read, showing time, speed, incline, and any other stat. This area should also be free any of signs of wear or damage.

Additionally, you should be able to easily manually adjust the speed and incline.

You can also check if the model has pre-programmed workouts—which is always a good feature.

Where to Find The Best Used treadmills

There are many places to shop around for used treadmills as they’re available from a range variety of local and online sources.

All in all, second-hand stores may be the best place to find some great deals on second-hand treadmills, so check that first.

At least, you can check the quality of the treadmill on the spot.

You can also sift through your local paper or gym closing notifications.

Gyms and health clubs, when going out of business or looking to upgrade, may sell off their used treadmills.

Sure, these may have had many users, but provided they’re in decent shape, they’re still worth it, especially used Bowflex, Proform, and NordicTrack models.

What’s more?

You can find used treadmills listed on websites such as eBay or Craigslist.  But I’d recommend avoiding buying online, especially when it’s impossible to inspect the machine in person.

The Price Of a Second Hand Treadmill

If the second-hand treadmill checks most of the boxes, it’s time to move to the next phase, which is pricing.

Here’s how.

First, figure out the retail price for reference before making it in the seller’s venue. You can do this either at the manufacturer’s website or Amazon.

You can also check the same model at a used sporting goods store, such as Play It Again Sports, to get a rough estimate on how much you should pay.

If the used treadmill is made by a reputable brand, expect the seller to ask for a higher price. Conversely, the asking price will be much lower for a not-so-famous brand with sketchy records and customer reviews.

From there, you can negotiate with the seller and get the treadmill for a fair price.

Remember: there’s no such a thing as a free lunch.

So, if you’re getting a used treadmill at a steep discount at a store, check for any hidden fees. Typically stores will you the machine at a steeply discounted price, but they will “fail” to mention the costly delivery and set-up fees.

Buying a used Treadmill –  The Conclusion

There you have it. If you’re in the market for a used treadmill—or any other training equipment—today’s article should have provided you with enough guidelines to set you 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.

David D.

Do you go running first, then lift weight later?

Or is it the other way around?

Does the order really matter?

Just like anything else in life, there’s no such thing as the PERFECT answer.

But the short answer is: it really depends on your training goals and personal preferences.

For example, if your main goal to increase muscular strength and size, then lift weights first.

But if you’re looking to improve your aerobic endurance, then you prioritize running—and cardio training in general.

Why it’s the case? That’s where today’s post comes in handy.

Running VS. Strength Training – Which one Should You Do First?

In this article, I’ll delve into when you should run before strength training as well as the other way around.

When To Run Before Lifting Weights?

If your primary goal is to improve your endurance for an event such as a marathon, you’ll better off spending your energy on the miles.

To make the most out of your training, your body should be well-rested and recovered before hard runs, whether it’s long runs or interval sessions.

Lifting weights may compromise your muscle’s ability to contract optimally, which is key for any type of athletic movement—running is no exception.

That’s why running while still recovering from strength training-induced stress may prevent you from making the most out of your miles.

This can not only limit your performance but can also increase the risk of strain and overuse injuries in your muscles and joints.

Still, have to run after a strength workout?  Then, at the very least, keep your runs short and the intensity within 70 to 80 of your max.

Running As Warm-up

Even if you don’t have any specific running goals, jogging for 10 to 15 minutes before lifting weights can also serve as a warm-up. This helps ensure that your body ready for the intensity of the strength exercises.

Don’t take my word for it. Research out of the Journal of Strength and Conditioning Research reported that subjects who performed a low-intensity warm-up for 15 minutes were able to lift more weight in a one-rep max than those who only warmed up for 5 minutes.

Additional resource – Jogging Vs running

When to Lift Weights Before Running?

If you’re looking to build muscle and increase your strength, then you should definitely lift weights before logging your miles.

Your body needs time to recover. While logging the miles increases endurance, it can get in the way of muscle building. Your focus and coordination will also be compromised, and you don’t want that.

Again, don’t take my word for it.

Research out of the Journal of Strength and Conditioning Research looked into an athlete who runs on the treadmill before lifting weights.

The researchers found that the subject reported a decrease in muscle power and eked out fewer reps compared to when they hit the strength room before running on the treadmill.

Looking for more? Here’s the full guide to running after leg day.

When You’re Looking To Lose Weights?

Both running and strength training work well for weight loss.

In general, running burns roughly 100 calories per mile.  Not only that, the more intense you run, the higher your metabolic rate, which is the minimum number of calories your body requires to perform everyday functions. This means you’ll be burning even more calories while at rest.

When you lift weights, you boost or maintain lean body mass, which will shed more calories in the long term.  The more muscles you build, the higher your resting metabolic rate

Additionally, the more intense your strength training—as well as the less you take for recovery in between exercises—the more EPOC you produce.

But which one should come first?

If you’re looking to lose weight or reduce body fat, it’s not really important which you perform first, but all in all, I’d recommend that you start with strength training just to avoid injury.

Strength training first may also drain your carb stores, forcing your body to gets its fuel main from fat rather than glycogen during your run.

Just keep in mind that you might “bonk” in the middle of the run, especially if it’s along with a distance session or hard interval workout.

What’s more?

Keep in mind that weight loss is a number’s game—calories in vs. calorie south. In other words, to slim down, you’ll have to create a negative energy balance.

Additional Resource – Your guide to weighted vests for running.

If You Want To Improve Your Overall Fitness

If you aren’t looking to build endurance, bulk up, or lose weight, then you can basically run or lift weight in whichever order that works the best for you, according to your lifestyle and schedule.

All that being said, I’d still urge you to set specific training goals.

That’s how you improve your athletic performance and overall health. The rest is just details, as the saying goes.

Additional resource – Should you be running after leg day?

Running VS. Strength Training – The Conclusion

In general, you should never run and lifts weights back-to-back. You’ll get the most out of your training in terms of endurance and strength when you give your body enough time to recover from each workout. The rest is just details.

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

In the meantime thank you for dropping by.

David D.

After elementary education in schools, college is the vital turning point in the life of a student. At this stage, people choose their subject, which leads them to their professional careers. We can see many colleges and schools in our communities, but it is damn hard to choose the right one.

It is just as difficult to choose the best paper writing service that can help you rewrite essay online or write one instead of you. Having reliable essay writers available at any moment is vital to one’s success in college. This way, students can ensure they don’t lag on their assignments and keep receiving good grades even if they dedicate all their free time to something else.

Many popular colleges are offering running programs. But before selecting the college, you need to decide the program in which you want to enroll. It will help you to lead towards the right choice.

When you search for the best college, keep in mind the performance rate of colleges in national competitions, their course work, and the ranking of running programs. Some colleges also provide facilities to write papers for college students. Another important thing is the care, quality, and experience of coaches working in the colleges.

7 Best Colleges with the Best Running Programs

In the following list, we have described seven colleges that are offering the best running programs.

1- University of Washington

The famous university is located in Seattle, Washington, with the perfect climate for running programs. There are so many tracks near the campus for running that if a student tries different running paths daily, the track will not repeat in a week. A Burke-Gilman Trail with total distance lies a marathon track, and it is directly accessed from the main campus.

Anyone can approach the running club if they submit their liability forms. They also offer an online schedule that anyone can join through proper procedure. Well-trained and experienced coaches guide the runners.

2- Harvard University

This beautiful campus is located in Cambridge. It is a well-known institution with an excellent academic reputation. Different tracks are created around the river that gives an amazing opportunity to runners by offering different distances. Fresh Pond and Danehy Park are also famous for running tracks.

Most undergraduate students are found in the running club of the university. But the grad students can also join the club. The club offers six practice plans every week that you can choose according to your schedule.

3- University of Cincinnati

University is located in a dream city, Cincinnati, Ohio. It is the dream place for runners. The river of Ohio provides the best route with a new view that has an amazing impact on runners.

The Botanical Gardens and Eden Park are the best options for running. But these two points are not as worthy as the river route. The university has one of the best running clubs among all universities. The club is open for everyone. The UC running club organizes five events of NIRCA.

4- Georgetown University

There are plenty of running tracks around the city and university, due to which the city took top place in the fittest city of 2016 of the United States. It is the best school in America for running that has a 200-meter long three-lane track. There are a lot of connections through walking tracks that connect one place to another. There is a track of 2.5 miles that you need to cover from the university campus to the building of the white house.

If you love running, you can join the club. There is a very simple procedure to get entry into the club by completing the club traveling form. The entry form is available on the university website.

5- Columbia University

The university is located in great New York City. It is the best runner-friendly place in America. Amazing tracks with beautiful scenery amused the runners. The area of the university connects the students with Riverside Park, Morningside Park, and Central Park. The university’s running club has road runners that regularly join group running with graduates and undergraduate runners.

6- UCLA

It is located in Los Angeles and has three gardens that provide beautiful flowery routes to runners. The university magazine has published two courses for running on the campus. These are night routes that have 3.5 miles long-distance and a perimeter route of 3.9 miles distance. The university has a well-established running club.

7- North Carolina State

University is based in Raleigh, North Carolina, specializing in sweet tea, hot dogs, and a brewing scene that mesmerizes the viewers. The city itself has 70 + miles long greenway tracks. The XC club of North Carolina and track club are appropriately established and allow all runners to join the club membership. Five practices in a week are planned at evening time manageable for the students and other runners.

Conclusion

We have explained some best colleges that may help you to find the right one. We also suggest you visit colleges by yourself. Meet with the management team of the college and coaches. Ask the students already studying there who are graduates who get their degree from college. These tricks will help you to make the right decision. You must also be aware that one program that suits your fellow or friend can be challenging for you and may cause injury. It is not necessary that if something is better for another person, also better for you. You should take time, focus on your needs, take suggestions from your elders, and decide.

If you’ve ever wondered why running makes you sleepy afterward, you’re not alone!

Feeling tired after a run can be frustrating, especially when you want to keep your energy up for the rest of the day.

But don’t worry—this happens for some common reasons, and understanding them can help you fix the issue.

As a running coach, I’ve seen many runners deal with post-run fatigue, and most of the time, the solution is simpler than you think.

In today’s article, we’ll explore the top reasons why you might feel sleepy after running and what you can do to stop it.

Eat Well

Poor nutrition is one of the most common reasons runners feel sleepy after running. Your body needs fuel to power through a run and recover afterward. If you’re not eating the right foods or running on an empty stomach, it’s no wonder you feel drained.

What to do:

Before running, ensure you’re fueling your body with carbs to give you sustained energy. For example, I like eating a banana or toast with peanut butter about 60 minutes before I hit the road. It’s light enough to not upset my stomach but packed with enough energy.

Some other great pre-run snack options include:

• A granola bar
• A slice of toast with jam
• Oatmeal with fruit

Planning to run for more than 90 minutes? Have gels, sports drinks, and other fuel to keep your energy levels up.

As a guideline, take about 100 calories after 60 minutes of running, then and then 100 every 30 to 45 minutes.

Then, following your workout, replenish your stores as quickly as possible.

Your muscles are most receptive to nutrients the first 30 minutes after exercise. By eating soon, you may reduce your risks of muscle soreness and fatigue.

Here are some great post-run meal ideas:

• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• peanut or almond butter on whole-wheat bread
• Oatmeal with fruit
• Cottage cheese and fruit
• Oats with milk and dried fruit
• Veggie omelet with a slice of whole-grain bread
• Pretzels with nuts and fruit
• Yogurt with granola
• A hard-boiled egg with fruit
• Brown rice with chicken or salmon and veggies
• Tuna salad sandwich on whole-grain bread.
• Tuna and crackers.

Drink Your Water

Dehydration is another major reason for feeling sleepy after running. Even a little dehydration can leave you feeling sluggish and tired. When you run, you lose water through sweat, and not replenishing that water can lead to fatigue.

Don’t take my word for it.

During an experiment reported by the Journal of Nutrition, researchers assessed the mental skills of 25 subjects who had enough water to stay sufficiently hydrated or were put into a lightly dehydrated state.

The mildly dehydrated group reported symptoms such as headache, loss of focus, low mood, and a sense of fatigue both at rest and during exercise.

What to do:

Ensure you’re drinking plenty of water throughout the day, especially before, during, and after your run. I always tell my runners to aim for at least 64 ounces of water daily, and more if it’s hot or you’re doing a longer run.

You should also check the color of your urine. If it’s pale yellow or clear, you’re hydrated. If it’s darker, it’s time to drink more water!

What’s more?

Don’t forget about electrolytes, either. On longer runs or hot days, it’s a good idea to drink an electrolyte replacement drink to replenish lost minerals like sodium and potassium. This can help keep your energy levels steady and prevent that post-run slump.

Sleep Enough

There was a time when I thought I could function perfectly fine on five or six hours of sleep, even while training for a marathon.

I was wrong.

The less sleep I got, the more I felt like a zombie after every run. One week, after back-to-back hard workouts and very little sleep, I couldn’t shake the feeling of exhaustion.

I realized that my body wasn’t just tired but begging for rest.

What to do:

So how much is enough sleep?

Shoot for at least seven to eight high-quality hours of sleep a night. That’s the recommended amount for most adults, but feel free to sleep more on your hard training days.

Again, listen to your body and follow your judgment.  Your body is your coach—as long as you’re willing to listen and follow its commands, you’ll be on the right way.

Avoid Overtraining

Overtraining is another common culprit of post-run fatigue. You’ll quickly hit a wall if you’re running too much, too fast, or too often without giving your body enough time to recover.

I learned the hard way that pushing too hard, too often, doesn’t make you stronger—it breaks you down. While training for my first half marathon, I thought I had to run fast every time I laced up.

But after a few weeks, I felt exhausted, achy, and unmotivated. That’s when I realized I was overtraining.

What to do:

Ensure you’re building enough recovery into your training plan. This means taking at least one or two rest days per week and alternating between hard and easy running days.

For example, after a long run or an intense speed workout, give your body a chance to recover with an easy, low-mileage run or a day of cross-training. I like to switch it up with cycling or swimming on my recovery days.

You should also keep track of overtraining symptoms. Some of the early signs include:

• Insomnia or difficulty falling asleep
• Mediocre athletic performance
• Persistent aches and pains
• Loss of appetite
• Elevated heart rate
• Lack of exercise motivation
• Sickness or compromised immune system
• Persistent soreness.

If you find yourself dealing with more than a few of these, give your body the recovery that it desperately needs.

Check Your Medication

Certain medications can cause drowsiness and fatigue, which might be why you feel sleepy after running.

Some of these include:

• Antidepressants, such as Zoloft and Prozac, can cause excessive fatigue, making it hard to summon up the motivation to run.
• Antihistamines – Brompheniramine, diphenhydramine, and hydroxyzine, among others, are all used to treat allergies.
• Anxiety medications – such as Klonopin, Xanax, Ativan, and Valium have the side effect of making you feel weak or tired for a few hours to several days.
• Blood pressure. Beta-blockers, like Tenormin, Toprol XL, and Lopressor, work by slowing your heart, making you feel tired during the workout and afterward.

What to do:

If you suspect your medication is making you tired, talk to your doctor about adjusting your dose or finding an alternative that won’t leave you feeling so tired.

Never stop or change medication without consulting your healthcare provider first. Your doctor may be able to recommend a different medication or timing that works better with your running routine.

You have got a Medical Condition.

If you’re consistently tired after running, even after adjusting your nutrition, hydration, sleep, and recovery habits, it might be time to consult a doctor.

Blood sugar issues, such as prediabetes and diabetes, can also contribute to fatigue and sleepiness, especially if your blood sugar drops after training.

Different infectious diseases, such as Lyme disease, herpes virus, or Epstein-Barr virus, can induce fatigue as your body fights the infection.

What to do:

If you’re concerned about ongoing fatigue, schedule a check-up with your doctor to rule out any underlying health problems. Sometimes, a simple blood test can provide the answers you need.

In general, consult your doctor for fatigue if it has lasted for many weeks and these other symptoms accompany it:

• Blurry vision
• A mix of constipation, feeling cold all the time, weight gain, and dry skin
• Depression, anxiety, or feelings of severe stress
• Insomnia, or frequent episodes of interrupted sleep
• Frequent and severe headaches
• Recent and unwanted weight gain
• Unexplained weight loss or gain
• Inability to urinate
• Suicidal thoughts
• Abnormal bleeding, including vomiting blood or bleeding from your rectum

When To Nap After a Run

So, should you take a nap after a workout?

The answer depends on you and your body. If a quick nap will help get you back on track, why not.

But if you’d rather keep moving, then go for it.

I’ll admit there are still days when I feel sleepy after a run, even when I’ve done everything right. On those days, I’ve learned to listen to my body and take a quick nap. A 20-minute power nap can work wonders and leave me feeling refreshed instead of groggy. The key is not to nap too long, or I’ll wake up feeling even more tired.

Decided to nap? Then make the most out of it by doing the following:

• Post-Run ritual. Drink plenty of water and stretch your muscles first, then shower—all before you nap. Without a proper post-run ritual, your muscles may start to cramp while you nap.
• Nap At The Right Time. Avoid napping later in the day. Time it at around 1:00 p.m. and 3:00 p.m.—which works great if you usually run in the morning or around noon.
• Cap The nap. Limit your naps to 20-30 minutes. Doze off for longer, and you might fall into a deep sleep, then wake up with sleep inertia. The longer the nap, the more you risk feeling groggy afterward.
• Set The Alarm. Now you have the perfect nap time; it’s time to make the most of it. Start by setting the alarm to help nail those 20 minutes.
• The Right Environment. For the perfect 20-minute nap, you want a quiet, dark place with a comfortable room temperature to lie down. Feel free to use earplugs, eye masks, or white noise to help tune out distractions.

Share Your Experience: Do You Feel Extra Tired After Running?

Feeling sleepy or worn out after a run is more common than you might think, and everyone’s experience with post-run fatigue is unique. Whether it’s a gentle fatigue that helps you relax or an overwhelming tiredness that disrupts your day, I’d love to hear

How do you feel after a run? Have you found any tips or recovery techniques that help you feel more energized? Maybe you’ve discovered a favorite post-run snack or routine that helps you bounce back faster.

Share your experiences, challenges, and recovery tips in the comments below—your insights could make a difference for fellow runners!

**This a guest post by my friend Alina Boskar**

Running is a very beneficial physical activity that can improve both your physical and mental health. There is much evidence about its positive effect on sleep quality and body shape. Healthcare experts say that running can be very good for your knees and back as well as blood pressure. Moreover, it improves your immunity and cognitive function as well as reduces the risk of many types of cancer. Psychologists also state that runners have better mental health and a low risk of depression. And these are only some of the advantages of running.

But even realizing the positive influence of running on life is not always enough to start doing this activity regularly. So what are some other ways to motivate yourself for running if you are a busy student? Let’s consider them below!

Find motivation

1. Delegate your homework

Naturally, it’s extremely difficult to find time for sports if you have a lot of assignments. Successful college students typically prioritize learning and often neglect other areas of their life. If you are also afraid of getting low grades but want to be active, then you should seek outside help. To delegate some of your tasks, you can turn to an essay writing service with writers that complete academic work according to your requirements. If you get rid of the obligation to write some boring papers, you’ll probably have more energy and desire to do fun physical activities, like running.

1. Track your training

Tracking runs is also one of the most effective and easiest ways to stay motivated. Anytime your inner voice tells you to stop, you can remind yourself how much work you’ve already done. Looking at your previous achievements will inspire you to move on towards greater goals. If you always keep in mind your accomplishments, realizing what you are really capable of, you are less likely to give up when facing new challenges. To track your runs, download an app, like Strava, that measures your speed and distance.

1. Set a challenge

For some people, external challenges are powerful motivators, while for others they don’t work at all. Maybe, you are one of those individuals that are driven by internal goals only. No matter what type of challenge you consider meaningful, find something that truly motivates you. This could be running faster, pushing your longest distance or even increasing the number of your runs per month. The point is to have a particular objective you’re aiming for. But note that your goal must be measurable and reasonable.

Here’s how long it takes to run 5 miles a day.

Start safely

There are many risk factors that you face while running. They occur due to different reasons. For instance, if you run beyond your current possibilities, you may have shin pain. Also, the incorrect technique can result in injury, and the wrong type of shoes can be a reason for blisters.

To stay healthy, it’s important to avoid risk factors and stick to the recommendations of healthcare experts. Check them below!

1. Always warm up your body before running

Before you start your run, you should thoroughly stretch your leg muscles. It’s important to make it carefully and slowly so as not to harm yourself.

1. Cool down after physical activity

Stretches can serve for both warmings up and cooling down. So you should incorporate them into your post running routine as well.

1. Drink enough water

Consuming enough water before, during and after your run will help your body stay hydrated.

1. Don’t push yourself too hard

Take into account your current level of skills and don’t make too much effort. Instead, increase your distance and speed gradually.

1. Find your pace

Start running slowly so you feel comfortable. You shouldn’t be breathless.

1. Relax your body

Muscles always get tight and sore after running. To relax them, consider having a professional massage or a sauna.

1. Avoid roads

It’s not healthy to run near roads since inhaling vehicle exhaust fumes can result in serious respiratory issues.

1. Run on the right surface

In order not to harm your knees and joints, run on smooth even surfaces. Also, try to avoid sand and concrete.

Additional resource – How to combine keto and running

1. Use special shoes

It’s not recommended to wear regular sneakers when running because they don’t support your feet and increase the risk of injury.

Wrapping up

Running is a great way to improve both your physical and psychological well-being. Even if you are a busy student, you should do your best to motivate yourself for regular physical activity. But note, that it must be done in the safest way possible.

Additional Resource – Here’s how to plan a running route.

Author’s BIO

Alina Boskar is an academic writer,  study coach, and running enthusiast. She leads an active lifestyle and uses her potential to the fullest, both at work and in sports. Alina does her best to fill every free minute of her day with physical exercise as it gives her more energy and satisfaction.

Looking for some advice on how to choose the ideal running shorts?

Then you have come to the right place.

Running shorts are a key part of your running wardrobe. They not only keep you comfortable and dry by wicking sweat away but also give you a sense of style.

In fact, choosing the right pair of running shorts can mean the difference between making the most out of your runs or calling it quits a couple of miles in.

However, thanks to the different styles, designs, materials, and lengths, choosing the right running shorts can be tricky.

Worry no more.

Today’s article is the ultimate guide to choosing running shorts. More specifically, it delves into what to consider when it comes to short size, type, fabric, and little additional functions and features.

Sounds exciting?

Let’s dig in.

What Are Running Shorts?

Running shorts, as the name implies, refers to a specific type of shorts mainly used by runners. These are designed with performance, movement, and moisture management in mind.

Sure, picking the wrong shorts won’t cause nor contribute to any serious injury, but even minor irritations can annoy the hell out of you.

In fact, run in the wrong shorts, and you’ll experience all sorts of wedges, chafing, and riding up.

There are many features that differentiate between various styles of running shorts. These include the fabrics they’re made of and what materials are used, their length, whether they have a compression layer or lining underneath, etc.

All in all, your personal preferences and training type will decide the style of short best suited for your needs.

So whether you tackle technical terrains, hit the smooth running track, or pound the pavement around your neighborhood, there’s a pair of running suited perfectly for your needs.

The best running shorts featured the most breathable and lightest materials and came with the finest moisture-wicking and anti-microbial properties.

These can also withstand several weekly washes without shrinkage.

What’s more?

You’ll be paying an extra for a proper pair of running shorts, but you’re paying for quality—and you can’t put a price on quality, right?

Length Of Running Shorts

So what’s the ideal running short length?

Simple: It really depends on your personal preference. No suit—or running short—fits all.  Running shorts are offered in a range of lengths, starting with the very short 1” and extending to 7”. The difference lies in the inseams, which is basically the length of the shorts.

Let me explain.

• Short Length (3-inch inseam) – Short running shorts finish up the thighs and provide the best range of movement and ventilation while running—making them the go-to option for any serious competitive runner.
• Medium Length (3-inch inseam) – When the short shorts are too short, and the longer ones are too long, the middle style is your best—and only—option. This style also suits various activities, especially for runners who often vary training from trail to track.
• Long Length (7-inch inseam) – The long style works well for unpredictable weather, as well as running off-road, providing protection against the sun and the debris. No more insect bites and ticks.

Materials

Running shorts comes in a variety of fabrics, which can be broken down into two main categories: synthetic fibers and natural fibers. Each has pros and cons.

Synthetic fiber shorts are constructed of technical materials that blend different fabrics, like elastane, polyesters, spandex, and nylon.

These shorts offer proper fit, stretch, and moisture-wicking properties. Synthetic fiber garments tend to also be more durable and hold up well to wear and tear and constant use.

On the other hand,

Running shorts made with natural fibers may provide more movement freedom stretch.

However, these have their own downsides. For starters, natural fabrics may not manage sweat well, which can cause chafing.

What’s more?

These do not hold up very when used frequently in high heat, causing them to break down faster than shorts made with synthetic materials.

My recommendation?

Choose synthetic fiber that will allow for your skin to breathe, which draws the sweat away from your body, keeping you dry and comfortable.

These synthetic fabrics help wick the moisture away from your body, which can help it evaporate faster and keep your body cool and comfortable while exercising. Lycra, polyester, polypropylene, and spandex as well ass short that contain SUPPLEX or COOLMAX fibers, are all good options.

Additional resource – Compression leggings for running

Say No To Cotton

When it comes to running clothing, the golden rule is to never run in cotton fabric—running shorts are no exception.

If your running shorts hold on to moisture while exercising, they’ll soon turn into a nightmare during training.

Running shorts made from cotton will absorb sweat and hold onto the moisture, leaving you cold and uncomfortable.

Of course, cotton fabric tends to stink less than synthetic materials, but cotton literally soaks up every once of sweat, setting the stage for discomfort and chafing.

So, instead of going for cotton, and as I just explained, you’re better off using moisture-wicking materials that help you keep cool and allows heat to escape.

Otherwise, you’ll be really uncomfortable. And it’s not really nice. At. All.

What’s more?

Damp clothing is also the perfect environment for bacteria to grow, especially when used for long periods of time.

Liners and Seams

Running shorts feature a liner for one main reason: so you won’t have to wear underwear.

The liner is designed to keep your well ventilated and fresh while logging the miles. This is especially the case during long-distance, where the continuous movement combined with the build-up of sweat can result in chafing.

To make the right decision, choose liners made with high-performance fabrics such as Coolmax. Lightweight liners like this offer more support, preventing chafing.

Running Shorts Types

Running shorts can be divided into three styles: compression, v-notch, and split shorts. The style regulates the fit, length, and leg seam.

Let’s explain each one.

Compression Shorts

Made mainly from spandex, compression shorts have gathered a lot of steam over the past few years. These are like your standard cycling chamois minus the padding. These fit tight to the body, like spandex.

Compression shorts tend to be warmer, offer more muscle support, and more importantly, work great for preventing chafing, thanks to the lack of loose, moving fabric.

Again, the length of compression shorts depends on your personal comfort. And tends to vary between men’s and women’s styles.

Men’s style falls roughly mid-thigh to knee length and are usually worn under a looser short. Women’s style is a lot shorter, with as little as 1” inseams to mid-thigh length

V-Notch Shorts

As the name implies, V-notch shorts are named after the upside-down v-shaped cutout on the outer leg seams. This cutout provides a superior range of movement compared to the absence of an indent.

What’s more?

These shorts feature a looser fit compared to the snug fit of compression shorts.

Split Shorts

Can’t tell the difference between split shorts and v-notch shorts? It’s not your fault

While the V-notch is a simple cut, the split design is sewn by overlapping the front panel over the back.

By far, split running shorts offer the greatest range of movement to the runner.

What’s more?

The split differs in length, ranging as high as the waistband to roughly a one-half-inch split. Pick the one that best suits you. The higher the split, the more the shorts’ panels open up, granting more freedom to your legs.

Visibility

If you’re running somewhere where visibility is a problem, this is definitely a feature you should pay attention to.

Running shorts with lighter colors and those with reflective details provide more visibility. Therefore, more safety, for running at night.

Sun Protection

If you’re looking for more UV protection while running outdoor, choose a pair that has an ultraviolet protection factor or SPF.

Sunlight contains rays of ultraviolet radiation, which can cause a plethora of skin issues, such as sunburn, premature aging, and skin cancer.

However, opting for clothing that features Ultraviolet Protect Factor (UPF) offer some protection against UV radiation and reduce your overall level of UV exposure. UPF is the rating system used for attire.

Just like SPF or Sun Protection Factor, the rating system used for sunscreen products. The higher the UPF rating, the better sun protection.

I’d recommend clothing that features UPF 50+, which is the highest-rated UPF certification and blocks out roughly more than 98 percent of UVA and UVB rays.

Just keep in mind that clothing with UPF is not a replacement for wearing sunscreen. Instead, remember to lather on plenty of sunscreen whenever you’re planning to spend time outdoors under the sun, especially during the summer.

Pockets

The best running shorts feature a small zip pocket sewn to the waistband. If you can get a pair like that, then go for it.

Some of these pockets are only large enough to hold a key, while others may be to hold your phone.

The extra cost of getting running shorts with a pocket is worth it as it will allow you to easily store and access your phone, gels, iPods, or whatever you need during your runs.

Conclusion

There are many elements to consider when choosing the best running shorts for your needs and personal preferences.

I know it’s a lot to digest from one go, so take your time.

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

In the meantime, thank you for dropping by.

David D.

Whether you’re training for your first marathon or aiming for a sub-3 hour event, the marathon long run is integral for successful training.

In fact, do your long runs right, and you’ll be one step (or many) closer to your fastest marathon. Do them wrong, and your marathon performance will be, at best, subpar. And that’s bad.

Would you like to learn how to make the most out of your marathon long runs? Then I’ve got you covered.

In today’s article, I’m sharing with you the full beginner’s guide to marathon long runs.

More specifically, I’ll dive into:

• What is a Marathon long run?
• The importance of long runs
• What’s the ideal long marathon run pace?
• How far should you run?
• How to add long marathon runs in training
• How to progress
• What to eat and drink
• And so much more.

Sounds great?

Let’s lace up and dig in.

What is The Marathon Long Run?

So what makes a run “long”?

Long runs consist of training runs that are longer than your basic workouts and are the ideal time to increase your weekly mileage as you prepare for a marathon race and are, by rule, performed at a comfortable, slow pace.

The distance could be anything from five miles or over.

The goal is simple – prepare your body and mind to endure going the distance.

Useful link – Here’s the full guide to how long is a marathon.

Why Long Runs Matter

Long runs are the most vital part of any marathon training plan.

Sure, speedwork, tempo, fartlek, and other training runs help improve your speed and conditioning, but the key to overcoming these 26.2 miles lies in the long run.

Let’s delve into why.

Improved Heart Strength

Your heart is a muscle. The more you train it, the stronger it gets—and vice versa.

When the strength of your heart improves, your maximum stroke volume, which is the amount of blood pumped by the heart with each beat,  will increase, and your resting heart rate will lower.

Improved Capillary Density

If you’re trying to improve your endurance, the benefit of improved blood circulation through capillarization may seem obvious.

Capillary refers to the blood vessels that deliver oxygen and nutrients to your muscles—basically fueling your training.

Improved capillary density can benefit endurance runners because it improves the delivery of oxygen and nutrients to your muscles while also allowing you to remove and get rid of waste products faster.

The more capillaries you develop, the faster oxygen and nutrients get shuttled, and the longer you can run—as long as you can deliver enough energy to them to maintain the uptake in production.

Improved Mitochondria

Mitochondria are the small cells that convert carbs and fat into energy. Think of them as the “fuel factor” that power cell respiration and movement. The more mitochondria you have, the more energy your body can produce.

Again, long runs can help by forcing your body to produce more mitochondria per cell—that’s what training adaptation is all about.

Don’t take my word for it. Research shows that mitochondria development peaks at around two hours of training at 50-75 percent of maximum cardio power—the exact conditions during long runs.

Mental Resilience

Regular runs over two hours gradually prepare your body and mind for the rigors of running a marathon.

Once you get to the race venue, you’ll, deep down, know that you can go the distance because you have already put in the needed work to do so—and then some.

In other words, long runs make you mentally strong.

Additional resource – How long is a 100-mile race?

Good Predictor

Besides the physical and mental benefits, long runs can serve as a good predictor of your marathon result as well as your marathon training progress.

In conclusion

In short, long runs are a dress rehearsal for the actual event.

That’s why they’re so important for marathon training success.

It’s the very reason I decided today to spill ALL the beans on how to use them efficiently during training.

Ready to learn how to put them into practice? Then keep on reading.

Girl runner runs along the road in summer. Jogging in the morning. Active lifestyle.

How To Add A Marathon Long Run To Your Plan

The fast way for you to get hurt/injured is to jump up your long runs by 20 to 30 times at a time.

It doesn’t work that way in the real world.

Even if you have been logging the miles regularly for the past year, patience is critical to successful marathon training.

For this reason, aim to add 5 to 10 minutes each onto your long runs. Follow a sensible progression—or train long enough to get your body hurt or injured. And you don’t want that.

What’s more?

Your first few marathon long runs should include roughly two to three miles at goal pace. For example, if you’re planning to run for 16 miles, run 13 miles at an easy pace, and the last three miles at your goal pace.

Additional Resource  – Should I run in miles or minutes?

How Long Should Marathon Longs Runs Be?

So how long, long runs should be (no pun intended)?

In general, long run duration vary depending on many factors, such as your fitness level and marathon goals.

But all in all,  slow and steady is the way to go.  You’ll want to start with a conservative number, then slowly increase the distance until you peak three or four weeks before your marathon.

More specifically, start at about the 5-7 mile mark, according to your current fitness level and training goals. Your long runs should increase (either in distance or duration) gradually each week, then take a step back every four or five weeks to allow for recovery and consolidate your training gains.

Training progresses, aim to build your long runs to over three hours with the final 60 to 90 minutes at marathon pace (try negative splitting, for example).

How much is enough?

As a rule, your long runs may consist of roughly 30 percent of your total weekly mileage, according to most running experts.

Want more challenge? Check this 50K training plan.

How Fast Should You Perform The Long Run?

Not fast at all. Although long runs are the bread and butter of marathon training, they are not intended nor designed to be a speed workout.

As discussed earlier, long runs have one main goal—to increase your endurance, which means mileage and time on your feet, not pace.

The intensity should NEVER exceed zones 1 and 2. In fact, even if you believe that you’re running easy, you might be actually running too hard.  This easy pace is actually the ideal mix for developing mitochondria in the muscle and training them to effectively burn fat for fuel.

As a rule, keep your long runs at a conversational pace. Try reciting the pledge of allegiance. If you can’t do it without panting for air, you’re going too fast.

Already have a realistic marathon pace goal? Great. Consider doing your long runs 30 to 90 seconds per mile slower.

When Should You Do Long Runs?

If you’re working the typical 9-to-5 job, weekend mornings are the most convenient time for doing long runs.

Keep in mind that you’ll need at least two to four hours to complete your runs, and afterward, you’ll need a few hours to bounce back.

What’s more?

Go the distance when your body is well recovered. Sure, it’s ok to do a long run after a regular training session, but if you’ve been doing lots of 400-meter reps and feeling drained, then you might not perform your best on your long run.

Additional resource – How to determine Marathon pace

How Many Long Runs To Do?

Complete at least three to four long run sessions, spanning at least two hours each in the 12 weeks before the event.

Your longest long run should be completed three to four weeks prior to marathon day. Most experts recommend capping at around 3 to 3.5 hours, or about 18 to 20 miles.

Here’s how many miles to run per week.

What To Eat On Long Runs

So what should you eat before and during marathon long runs?

Again, the answer depends on you.

I’d recommend experimenting with different options for pre-run breakfasts, snacks as well as fueling on the go and during the run itself.

If you’re looking for a fast way to get fuel fast into your system, try out gels and sports drinks as well as they work for you (and not cause any stomach issues).

On keto? Here’s your guide.

The Conclusion

There you have it. If you’re looking to add a long marathon run into your training plan, then today’s article should get you started on the right foot. The rest is 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 Running Strong.

David D.

Looking to nail the sub 4 hour marathon pace?

Then you have come to the right place.

Breaking the four-hour marathon barrier is one of the most sought-after goals in the running world.

In today’s article, I’ll share with you my best training tactics and pacing strategies to break the four-hour marathon barrier.

In this article, I’ll explain:

• What is a proper marathon pace strategy
• How to get comfortable at this marathon pace
• How to train for a sub-4 marathon
• How to plan your training schedule
• And so much more.

Sounds great?

Let’s lace up and dig in.

Average Marathon Runner?

World-class male runners can finish a marathon within two hours, while elite female runners are around 2 hours and 15 minutes.

The world record for the marathon is about two hours for men and 2:15:25 for women. Elite male athletes tend to average about 2:30, and elite women score around 2:40:00.

But unless you’re a serious runner making a living out of the trade, these scores will be out of reach for most.

But, as you can already tell, the vast majority of marathon runners don’t run anywhere close to those times.

In fact, surveys show that only 5 percent of runners complete the 26.2 distance in under three hours.

The average marathon finish time for men in the United States is roughly four hours and twenty minutes.  For women, it’s around four hours and forty-five minutes.

So, unless you’re an elite athlete, four hours or less would make for a good marathon time. In fact, it means that you’re no longer an average marathoner runner. After all, surveys show that less than 25 percent of marathoners have broken the four-hour barrier. 

Before You Start Training For A Sub-4 Marathon Pace

Let’s make one thing clear.

The below sub-4 hour marathon training schedule is not one of those “couch to marathon” plans. Instead, it’s actually designed for the runner who already has experienced training for a marathon.

If you’re a novice runner and would like to run a marathon for the first time, I recommend instead checking my couch to a marathon training plan.

To get on it, you’ll need to have a decent amount of running experience. This training schedule is 16 weeks long, so it’s key to have enough endurance to run 18-22 miles per week out of the gate.

The 26.2 miles event is not an easy beast to tackle, and having experience surely helps.

Here are the main conditions you need to fulfill before you start my training plan below.

• Already running at least 20 miles per week regularly.
• Being able to run for 90-minutes non-stop.
• Having at least one year of solid training
• Having run a sub-1:50 half marathon, which is about 8:20 per mile.
• Having run a sub-50:00 10K, which is roughly 8:00 per mile.

Not sure?

Do a 10K run test and see.

At the very least, you should be able to run a 10K in 55 minutes before you start the plan. If you finish it in over an hour, you’re not ready yet.

The Sub 4 Hour Marathon Pace Training Plan

In order to complete the 26.2 miles in exactly four hours, you’d need to run at a pace of 9:09 per mile on the big day (or 5:41 per kilometers). This is a mildly fast pace for most runners.

How Many Months To Train For A Four-hour Marathon Pace

Typical marathon training plans take roughly 16-20 weeks to complete. The plan below is around four months.

The first week start with over 20 miles. Therefore, make sure you’ve spent enough time building your mileage up to the mileage detailed and explained in week One.

I’ve linked to a few resources down below if you feel like my plan is not for you (I’m also sharing a couch to marathon plan for newbies out there, just don’t expect to run a sub-4 hour marathon on your first try).

Want more challenge? Check this 50K training plan.

The Training Plan For Running A Marathon in Four Hours

Training for a marathon under four hours requires a minimum of 4-5 days a week training.

Throughout the plan, you’ll be doing basic runs, easy runs, speedwork, and long runs, as well as non-running exercises that hill help improves your endurance and speed without adding too much stress on your body.

You’ll also be doing some form of cross-training on your easy days and non-running days.

But first things first, let’s us break down the main running workouts that make this training plan.

Easy Runs

Sure, there’s nothing glamourous about an easy run, but they allow your body to recover while keep you moving.

Easy runs should perform at a comfortable and easy pace—roughly 60-65 of your max. You should be able to hold a conversation without trouble. Try reciting the pledge of allegiance out loud. If you can’t do it without getting too winded, you’re going too fast.

Basic Runs

Basic runs are 3-7 miles in length.

You still can say odd sentences but not keep a conversation. This is, by the way, equates to your marathon pace.

That’s why you should run them at 8:46 minutes per mile or a four-hour marathon pace.

Don’t beat yourself up if your pace is a bit slower during the first few weeks of training. But halfway through the program, you should be running at this marathon pace throughout your basic runs.

Speed Work

Although marathon training is basically aerobic training, speed work is also important.

Speedwork it’s key because it pushes you out of your comfort zones which forces you to run more efficiently.

The training can take various forms, from Fartleks, interval training to tempo runs and hill reps.  The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow.

When you do an interval workout, you set a precise rest period between speed intervals. These intervals could be 400-meter reps, one-mile reps, or a mix of different distances. Choose what works for you.

For example, you run close to maximum power for one minute, then recover with an easy jog for two minutes. Repeat eight times.

According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. That’s why the below plan has one session every other week or so.

For the first few sessions, start with no more than three reps, then slowly work your way up to six repeats.

These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. Remember to recover fully in between intervals.

Additional Resource – Here’s your guide to beginner running pace

Tempo Training

Temp training has a lot to offer. These train your body to keep speed over distance by improving your anaerobic threshold, which is key for running faster.

To perform a tempo run, begin with 5-10 minute of easy running, then gradually increase you your speed for 15 to 20 minute of running until your reach your 10K pace. The pace should feel unsustainable. Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. The perfect tempo pace is one in which you can barely talk at all. This is roughly your 5K pace.

Once you peak, spend the last 5-10 minutes cooling down.

Additional resource – Can you run a marathon on keto

Long Runs

Long runs are the bread and butter of endurance training.  These consist of slow and easy distance run that will build your endurance.

The most important session of marathon training should be performed at a mostly easy and conversational pace—or about 60 to 70 percent effort level—one in which you can recite the pledge of allegiance with ease. The ideal long-run pace is roughly 30 seconds to one minute per mile slower than your goal pace.

Cross-Training

Cross-training is any type of non-running workouts that helps improve endurance and strength.

Some of the best options for runners include:

• Swimming
• Biking
• Strength training
• Rowing
• Yoga

As long as the activity is low impact and doesn’t stress your body the same way that running does, you’re good to go. Cross-training should complement your training efforts instead of compromising them.

Additional resource – How to determine Marathon pace

The Actual Four-Hour Marathon Training Plan

Without further ado, here’s the weekly breakdown of a proper sub-4 marathon training plan.

Week – 1 (20 miles)

• Monday – Run 3 Miles at a steady pace
• Tuesday – Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 3 X 1-mile reps.
• Friday– Rest or Cross-Train
• Saturday – Run 10 miles at an easy pace
• Sunday – Rest or Cross-Train

Week – 2 (22 miles)

• Monday – Run 4 Miles at a steady pace
• Tuesday– Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 8 X 400-meter
• Friday– Rest or Cross-Train
• Saturday– Run 11 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 3 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 2 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – Speed: 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 12 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 4 (27 miles)

• Monday—Run 4 Miles at a steady pace
• Tuesday—Run 3 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – 10 X 400-meters
• Friday– Rest or Cross-Train
• Saturday– Run 13 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 5 (30 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – One-mile jog, then three miles, or 30 mins, fartlek, then one-mile jog
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 6 (32 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 7 (36 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday – Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 8 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Rest or cross-train
• Wednesday—Run 4 Miles at a steady pace
• Thursday – One-mile jog, 30 mins fartlek, one-mile jog
• Friday– Rest or Cross-Train
• Saturday— Run 10 Miles at a conversational pace
• Sunday– Rest

Week – 9 (40)

• Monday—Run 5 Miles at a steady pace
• Tuesday —Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 6 X 1-mile reps
• Friday– Rest or Cross-Train
• Saturday- Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 10 (40 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday—10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday— Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 11 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – 6 X 1-Mile
• Friday– Rest or Cross-Train
• Saturday— Run 18 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 12 (44 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – One-mile jog, 40 minutes fartlek, then one-mile jog.
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 13 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday– Run 2 easy miles
• Wednesday—Run 8 Miles at a steady pace
• Thursday – Run 5 easy miles
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 14 (40 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Run 3 easy miles
• Wednesday—Run 4 Miles at a steady pace
• Thursday – 6 X One-mile
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 15 (30 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Rest or cross-train
• Wednesday—Run 5 Miles at a steady pace
• Thursday—Run 6 Miles at a steady pace
• Friday– Rest or Cross-Train
• Saturday— Run 12 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 16 (Race week)

• Monday—Rest
• Tuesday—Run 5 Miles at a steady pace
• Wednesday—Rest
• Thursday—Run 4 Miles at a steady pace
• Friday– Rest
• Saturday– Rest
• Sunday– Race day.

Additional resources:

Guide to Marathon Des Sables

How to qualify for the Boston Marathon

Conclusion

There you have it. If you’re serious about achieving your sub 4 hour marathon pace, then today’s article will set you up on the 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 Running Strong.

David D.

Looking for fun facts about running? Then you have come to the right place.

Running is a popular sport enjoyed all over the globe by people of all ages, sizes, and backgrounds in various weather conditions and climates.

Whatever your reason is for lacing up your running shoes, be it for weight loss, stress reduction, or simply to get in better shape, there are some interesting facts that you might not know about your beloved sport.

20 Interesting & Fun Facts About Running

In today’s post, I’ve rounded up 20 of my favorite interesting facts about running, ideal for schooling your running partners over a long run.

Sure, the facts shared below may not help you reach your full running potential or do much to your fitness, but it will make you at least appreciate the sport a little bit more.

I hope these help inspire and motivate you through your training.

Do you have any to add yourself? Please do in the comments section below.

Running Fact – 1. It’s A Popular Sports

Surveys show that running’s popularity is on the rise. In fact, running’s clout has increased by over 57 percent in the last decade.

What’s more?

The sport is also more accessible thanks to the rise of online running resources and running apps such as Couch to 5K.

Running Fact – 2. The Most Popular Race

Around the world, the half marathon is the most popular race choice.

Why it’s the case is not a surprise. The 13.1-mile event is a challenging distance with plenty of room for improvement, but the training plan is a lot more manageable than the marathon.

Running Fact – 3. The Fastest Marathoner

Unless you’ve been living under a rock for the past few years, then you should know of Eliud Kipchoge.

The Kenyan runner is the fastest marathon runner in the world.

At the 2018 Berlin Marathon, Eliud sets the world record at 2:01:39.

Running Fact – 4. The Fastest Runner

Usain Bolt, the Jamaican Bolt of Light, is the fastest runner in the world.

The Jamaican sensation holds the world record in the 100-meter dash at a staggering finish time of 9.58 second and the 200-meter dash at 19.19 second.

His maximum recorded speed is 27.8 mph—roughly 44 km/h.

Running Fact – 5. The Marathon Legend

Ever thought about why the marathon is 26.2 miles? And why just didn’t stick to 26 miles?

The marathon distance itself is inspired by the Legend of Pheidippides, a messenger who run roughly 25 miles to announce the victory of the Greek army over the invading Persian forces in 490 B.C.

Shortly after delivering the news, the Greek messenger collapsed on the floor and died of exhaustion.

Running Fact – 6. The Exact Distance

The marathon distance is an exact 26.2 miles, and the length is no accident.

The official distance was established during the London Olympics as the length between the Olympic Stadium and Windsor Castle, or about 26 miles.

Why the .2?  The extra 385 yards were added inside the stadium to appease the royal family by placing the finish line in front of the royal family viewing box.

Before the London Olympics, marathon distances varied between roughly 25 and 26 miles.

Running Fact – 7. Slowest Marathoner

Think clocking a marathon in five hours is slow? How about finishing the race in 54 years, eight months, six days, 5 hours, and 32 minutes?

That’s exactly how long it took the Japanese runner Shizo Kanakuri to finish the 1912 Stockholm Olympic. The Japanese runner drops out of the race than was invited back to finish it after some 50 years later.

Running Fact – 8. The Wheelchair World Record

The world record for the wheelchair marathon is held by Thomas Geierspichler at a staggering speed of one hour, 40 minutes, and 7 seconds at the 2008 Beijing Olympics.

Running Fact – 9. Youngest Boy Marathoner

Budhia Singh is the youngest recorded marathon finisher in history. The Indian native was reportedly only three and living in an orphanage when he finished his first marathon.

By the age of 5, young Singh has already completed over 48 marathons.

So if a kid can do it, why not you?

Check out “Marathon Boy,” which is an interesting documentary that tells a young Singh story and that of his controversial coach Biranchi Das who was killed by an Orissa gangster named Raja Acharya.

Running Fact – 10. Never Too Old

Fauja, a British citizen, is the oldest recorded marathon finisher.

Nicknamed “The Turbaned Tornado,” he completed the 2012 London Marathon at the age of 101 and clocking the race at 7:49:21.

How’s that for an amazing fact?

The most amazing part of the feat is the fact that Fauja didn’t even start running until his late 80’s.

Additional resource – Running Vs Jogging

Running Fact – 11. Highest Marathon

The Tenzing-Hilary Everest Marathon is The highest marathon in the world. The race kicks off at Gorak Shep—about 17,000 feet—near Everest Base Camp in Nepal—and ends at Namche Bazar—about 11,300 feet. The fastest time for this testing event is three hours, 40 minutes, and 43 seconds and set by Ram Kumar Raj Bhandari (Nepal).

Running Fact – 12. Lowest Marathon

The lowest Marathon in the world is held at 200 feet below sea level in the Jordan Valley.

The international Tiberian Marathon route is set against a pristine pastoral landscape. The race kicks off in Tiberias, the capital of Galilee, which is a city in the north of Israel. Then the course takes the runners through the historic streets of the city, heading south towards the Jordan River, where participants turn around and head back.

Running Fact – 13. Running Shoe Sales

According to estimates, about a billion pairs of running shoes are sold in the world every year.

Running Fact – 14. Backward Running

Normal running is too overrated.

How about backward running.

Markus Jürgen, a German athlete, holds the marathon world record in this weird practice. At the 2019 Hannover Marathon, Markus finished the race in a staggering time of 3.38:27.

Running Fact – 15. Nike Name

The famous Nike brand was named after the Greek goddess of victory.

The goddess symbol was also depicted on all sorts of victor medals during World War II.

But before Nike was known as Nike, it was actually originally called Blue Ribbon Sports, and it was used by the official U.S distribution company for Onisuka Tiger Shoes—what’s known as ASICS now.

Running Fact – 16. A Man’s Affair

For much of the 20^th century, female runners were not allowed to compete in marathon events because it was believed that long-distance running it too challenging for a woman.

In fact, the first women’s Olympic marathon was held as late as 1984 when Joan Benoit Samuelsson took the gold, finishing the race at two hours 24 minutes.

The research now reports quite the opposite. In fact, plenty of studies have actually suggested that women are actually better suited both physically and mentally for endurance running than men.

Running Fact – 17. Male Runners & Daughters

Research reported that male runners are more likely to have a daughter.

Therefore, if you and your partner are praying for a girl, then you make sure the husband is running regularly.

Research shows that running improves your chances of conceiving a daughter.

Research out of the University of Glasgow looked at split male subjects into three categories, depending on their running frequencies while trying to conceive.

The higher likelihood of conceiving a daughter is believed to be caused by a decrease in the male hormone testosterone as a result of running more miles.

Additional Resource – Your guide to running and sex drive.

Running Fact – 18. A Legal High

Runner’s high is a real thing.

The feeling of elation that a lot of runners experience during long-distance runners is due to the release of feel-good chemicals known as endorphins.

It feels euphoric, it’s all-natural, and it will encourage you to keep logging the miles even in the face of exhaustion.

Running Fact – 19. Improved Sexual appeal

Research out of the University of Arkansas looked into about 400 subjects and reported that running makes you more attractive.

In fact, about 80 percent of men and 60 percent of women described feeling more desirable thanks to regular running.

Running Fact – 20. Better Orgasms

Research examined the impact of running on sex and orgasms by looking into 78 runners who started running four times a week.

After nine months, the subjects reported they were having roughly 30 percent more sex.

That’s not the whole story. They also reported an increase of orgasms by 26 percent.

20 Interesting & Fun Facts About Running – Conclusion

These facts are some of the most interesting ones about running. But if you have any that you would like to share, feel free to do so in the comments section below (or simply email them to [email protected]).

In the meantime, thank you for dropping by.

Keep Training Strong.

David D.