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.

If you’re looking to hit a 10K in under an hour, whether you’re new or experienced, it’s a great target.

Kudos to you!

Essentially, running a 60-minute 10K requires a pace of 6 minutes per kilometer, or about 9:39 minutes per mile.

It sounds like a lot, but with the right plan, you can definitely get there.

As your running coach, I’m here to guide you through this journey, drawing from my own experiences and the success stories of those I’ve helped.

I’m here to help you out with some tips I’ve learned from my own experience and from other runners I’ve worked with.

How Close Are You to the Sub-60 Mark?

When I first decided to break the one-hour 10K barrier, I was already running 5Ks comfortably, but doubling the distance at a faster pace seemed intimidating.

A lot depends on your fitness, running history, age, weight, and consistency.

I can tell you that hitting that sub-60 10K will require you to keep a pace of about 9:40 per mile (or 6:00 per kilometer), which doesn’t come overnight for most people. But don’t worry if you’re not there yet.

If you can hit 30 minutes for a 5K, you’re in the ballpark for a sub-63 minute 10K. Progress happens one step at a time!

How Achievable is a Sub-60 10K?

As a coach and a fellow runner, let me tell you that achieving a sub-60 minute 10K is doable—but like most goals, it depends on a few key factors.

Your fitness level, running experience, weight, age, gender, motivation, consistency, training plan, and mental strength all play a part.

But let’s keep it simple: to hit a 10K under an hour, you must run at an average pace of 9:40 per mile (or 6:00 per kilometer), or faster.

Not sure what that pace feels like? Head to your nearest track and give it a try.

That pace is about 12.5 laps on a standard 400-meter track, with each lap coming in at around 2 minutes and 23 seconds.

If you can already run a 5K in 30 minutes, you’re probably looking at a 63-minute 10K, so you’re not too far off.

If you’re still in the early stage, I’d recommend starting with a good training plan—like a Couch to 10K program—and easing into it. Don’t rush!

Is Running a 10K in Under an Hour a Good Goal?

Absolutely! But let me be clear: it takes work to get there. Running a 10K in under an hour is no small feat, especially for beginners.

You cannot achieve it overnight, but it’s a rewarding challenge with the right approach.

5K vs. 10K

People often say, “Well, if I can run a 5K in 30 minutes, I should be able to run a 10K in 60, right?”

Not exactly.

Doubling the distance doesn’t just double the effort—it requires better endurance and pacing. I found this out the hard way when I tried to maintain my 5K pace over a 10K and hit a serious wall around mile four.

As a result, if you can run a 5K in 30 minutes, you’re likely looking at a 10K time of around 63 minutes.

So, if sub-60 is the goal, shaving off those extra minutes will take some focused effort.

Interval Training: Boost Your Speed

Interval training was one of my best tools to improve my speed.

Interval training refers to performing periods of higher intensity running with recovery periods in between.

How fast you go during the high-intensity intervals depends on your running goals and training ability.

To make the most out of your training for a sub-60 minute 10K, running at or faster target, 10K pace is the way to go.

If you have access to a track, the following workout is perfect. You simply run fast for 400-meter, then do a slow 400-meter for recovery. Rinse and repeat for 30 minutes.

Tempo Runs: Build Your Endurance

Tempo runs are another effective tool. These are steady, sustained runs lasting 20-30 minutes, usually performed at 10 to 20 seconds per mile slower than your 10K race pace.

Start with a 5-10 minute easy jog, then gradually increase your speed for the rest of the workout. By the end, you should feel tired but not completely wiped out.

Tempo runs teach your body to maintain a challenging pace for longer, which is key for a sub-hour 10K.

Where to do them?

Practically anywhere, but I’d recommend performing them on any easily-measured, flat road with little to no traffic or obstacles. By the end of the tempo session, you should feel tired but not completely drained.

Long Runs: The Secret to Endurance

Speed is great, but you must also build endurance to run a 10K in under an hour.

When I was training, I gradually increased my long run distances until I ran up to 8-10 miles. The trick is to keep these runs easy and conversational.

Long runs are where you build the stamina to keep going strong over the 6.2-mile distance.

Aim to build your long runs up to 8-10 miles, but don’t worry about pace and finish times.

Focus on spending more time on your feet instead of worrying about how fast (or slow) you’re going. Try and go fast, and you’re more likely to crash and burn—and you don’t want that.

Race Day Strategy for a One-Hour 10K

Training is one thing, but race day is a whole different game.

Here are some tips to maximize your performance:

1. Rest up: Sleep well in the days leading up to the race, and avoid tough workouts right before the big day. You want to feel fresh and ready, not worn out.
2. Know your pace: Understand what your splits should be at each mile. For a sub-60 10K, your mile splits should be around 9:39. Familiarize yourself with those numbers to pace yourself properly on race day.
3. Warm up: I can’t stress this enough—don’t skip the warm-up! Spend about 5 minutes jogging easily, followed by dynamic stretches to get your muscles firing.

Master the Negative Split

One of my favorite strategies—and one that helped me break the 60-minute mark—is the negative split.

This means running the second half of the race faster than the first.

It takes some self-discipline to start slower than you feel you can, but trust me, it’s worth it. I’ve seen too many runners burn out by going out too fast.

The key is to save enough energy for a strong finish.

Start a bit easier than your goal pace, then gradually pick it up. For example, your first mile might be a 10:12, but by the last mile, you’re running closer to 9:10. You’ll feel in control at the start and have the energy to crush it at the end.

Here’s an example of a negative split for a sub-60 minute 10K:

• Mile One – Split Time: 10:12- Lap Time: 10:12
• Mile Two – Split Time: 20:05- Lap Time: 10:07
• Mile Three – Split Time: 29:55- Lap Time: 9:50
• Mile Four – Split Time: 39:40- Lap Time: 9:45
• Mile Five – Split Time: 48:55- Lap Time: 9:20
• Mile Six – Split Time: 58:02- Lap Time: 9:10
• 21 – Split Time: 1:00:00 – Lap Time: 1:58

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question about running a 10K. Let me address some of these questions so you can make the most out of my training plan.

What should I do if I experience pain while training?

If you encounter pain during your training runs, it’s crucial to listen to your body. Do not ignore pain; instead, take a break and assess the situation. If the discomfort persists, consult a healthcare professional to rule out any injuries. Remember, taking time to recover is essential for your long-term success and health as a runner.

How can I stay motivated during my training?

Staying motivated can be challenging, especially as your training progresses. Here are some tips to keep your spirits high:

• Set Specific, Achievable Goals: Break down your main goal into smaller milestones. Celebrating these wins can keep you motivated and engaged.
• Join a Running Group or Find a Buddy: Training with others can provide camaraderie and accountability. Sharing the journey with fellow runners can make your training more enjoyable.
• Track Your Progress: Use a running app or journal to log your workouts. Seeing your improvement over time can be a great motivator.

How should I adjust my training if I feel fatigued?

Fatigue is a normal part of training, but it’s essential to listen to your body. If you’re feeling unusually tired, consider taking an extra rest day or reducing the intensity of your workouts. Incorporate recovery strategies such as proper hydration, nutrition, and sleep to help your body recover.

What if I miss a training session?

Missing a training day is common and shouldn’t derail your progress. If you miss a workout, simply return to your training schedule as planned. If you’ve missed multiple sessions, consider repeating a week of training to allow your body to adjust. Remember, consistency is essential, but it’s also important to be flexible with your training plan.

How long should my long runs be as I prepare for the 10K?

As you prepare for the 10K, your long runs should gradually build up to around 6-7 miles. This distance will help improve your endurance without overwhelming your body. Keep these runs at a comfortable, conversational pace, allowing you to adapt to longer distances.

What should I eat before training runs?

Nutrition plays a crucial role in your training. Aim to have a light meal or snack about 1-2 hours before your run. Good options include:

• A banana with nut butter
• A slice of whole-grain bread with avocado
• Greek yogurt with some fruit

These foods will provide you with the energy needed for your workouts without causing discomfort.

The Bottom Line

There’s no magic formula for a sub-60 10K—it takes commitment and consistent effort. But the reward?

That sense of accomplishment when you see the clock stop just under an hour—it’s worth every step. So, lace up, put in the miles, and enjoy the journey.

Looking for the best way to clean running shoes?

Then you’ve come to the right place.

Why is cleaning important?

It’s a key part of taking good care of your running gear so that it lasts longer.

Sweat and moisture in the feet set up the perfect humid environment that facilitates the growth of bacteria which leads to bad odor. Also, cleaner running shoes often have better support and grip.

Here’s the good news – washing running shoes is easy and takes only a few simple steps (and minutes).

In today’s post, I’m going to share with you some effective ways to clean your running shoes and keep them looking new without damaging the functionality or material.

Sounds great?

Let’s get started.

How Often To Clean Running Shoes?

Running shoes are designed to withstand the wear and tear on the road, but they’re not dirt-proof.

In general, and depending on weekly mileage and running surfaces, running shoes—and athletic footwear in general—requires cleaning at least every couple of weeks.

What’s more?

Sometimes your shoes will need immediate wash is the only way, following a rainy trail run, for example.

Additional Resource – Here’s how to break in new running shoes.

The Checklist You Need For Cleaning Your Running Shoes

Here are the tools and equipment you need to give your running shoes a thorough wash.

• Mesh laundry bag
• Towel
• Heavy-duty detergent
• Baking soda
• Drying rack
• A Used toothbrush or a soft scrub brush
• White tissue paper
• A sponge
• A bucket of warm water

And that’s all.

Now let’s get to work.

How To Clean Running Shoes  – The Hand Washing Method

The most effective—and safest—way to clean your running shoes without damaging them is through hand-washing (more on why machines are bad for your athletic footwear later).

Here are the steps.

Use The Right Detergent

Since most standard laundry detergents are designed for clothing, I’d recommend using a soap that’s specially made for athletic footwear, such as Sport Shoe Wash or Nikwax Sandal.

The proper detergent should remove both strains and odors without harming or damaging the shoe’s composition.

Additional Resource – Here’s how to dry running shoes.

Fill A Bucket

Grab a small bowl or bucket, then mix warm water and a small amount of gently laundry detergent or your stain removal of choice.

Make sure the consistency is moderately soapy but not overly sticky or frothy. You should also use enough water to fully submerge your shoes.

Avoid bleaching agents for white shoes as these can cause discoloration or even damage certain types of fabrics.

Separate

Remove the laces and insoles from your shoes, then brush off all loose dirt and debris. Use an old toothbrush or brush, then briskly rub.

Additional resource – Here’s the full guide to running shoe anatomy.

Clean Fully

While using a dry paper towel and a sponge, clean your shoes thoroughly from any clinging dirt, mud, or debris before immersing them. For stubborn stains, feel free to use a used toothbrush or a brush that has stiff bristles.

Clean The Insoles

Wash your insoles with soapy water. Use a brush to thoroughly scrub the surface, then clean off the debris and excess soap with a wet sponge.

Just avoid soaking the insoles, as you’ll risk damaging the foam and its shape.

Smelly insoles? No problem. Simply sprinkle them with baking soda to get rid of the odor and moisture. But this is only good for emergencies. Replace your insoles when the odor refuses to go.

If all fails, replace them.

Additional resource – How to measure foot size for running shoes

Wash The Shoes

Fill up a bucket or sink with warm water and some laundry detergent, then place each running shoe in the water and allow them to soak.

This might be enough to get rid of any dirt or grime. But if some remains, feel free to gently scrub the stubborn stains using a cloth or brush.

When done, use a clean cloth or sponge dipped in water, then wipe off any suds.

Air Dry

First, let the shoe drip in an empty sink, then re-squeeze to get rid of any extra water. Don’t forget to pull the tongue out.

Dry your shoes in a warm place and stuff them with scrunched white tissue paper or white cotton towels to help speed up the drying process while preventing color transfer.

Next, put your shoes on a drying rack in a well-ventilated space to air-dry.

This will help speed up the absorption of moisture and keeps the shoe of your shoes as they dry.

Additional Reading  – Your guide to the heel to toe drop.

Baking Soda

Last but not least, once the shoes are properly dried out, sprinkle baking soda inside to get rid of any odors or lingering moisture.

Things not to Do To your Running Shoes

The above process is exactly what you need to do to wash and clean your running shoes without much hassle.

Here are some of the things you should never do, though.

• Never put your shoes in the dryer. The high temperature may compromise the glue that holds your shoe together. It may also cause the materials or fabrics to shrink.
• Avoid The washing machine. Tossing your shoes in the washing machine can also damage the fabric and adhesives, shortening its lifespan.
• No bleach allowed. Avoid using bleach or other household cleaning supplies to wash your shoes. Opt for gentle, footwear-safe options only.

Additional Resource – Here’s a list of the best running shoe brands.

How To Clean Running Shoes  – The Conclusion

There you have it. If you’re looking for a simple way to clean your running shoes and keep them smelling—and looking—fresh, then today’s article has you covered. The rest is just details.

Please feel free to leave your thoughts or favorite way to wash your shoes down below.

In the meantime, thank you for dropping by.

Keep running strong.

David D.

“When is the best time to run?”

This is one of the most common questions I get from my clients, readers, and friends.

To be honest, I don’t have the answer.

Whether it’s early in the morning, at lunchtime break, or late at night, virtually every runner has an opinion—or two—on the ideal time of day to log their miles in.

To get it right, here are a few guidelines to help you figure out what running routine times work best for you. Dawn, crack of noon, or dead of night.

Sounds great?

Let’s lace up and dig in.

When Is The Best Time To Run? Morning Running

Here’s what you stand to gain by building a morning running habit.

Good Start

Logging your miles first thing in the morning will jumpstart your day on a positive note.  The endorphins your brain releases in response to exercise can elevate your mood and keep it up long past your 30-minute run.

You’ll also feel a sense of triumph after completing a run, giving you an optimistic outlook for the rest of the day.

Improved Motivation

When you schedule your miles as the first thing on your schedule, it’s less likely that something else will come up and stand in the way of your success.

Of course, don’t take my word for it.

Research shows that people who exercise in the morning are more consistent with their exercise routines than those who sweat it out in the afternoon or evening.

More Burn

Running in the morning, especially on an empty stomach, may help burn more calories for the rest of the day.

Research has shown that people can burn drastically more body fat exercising on an empty stomach.

Just keep in mind that if you’re too hungry and drained, you may lack fuel for full running potential.

Disadvantages

Morning running has its downsides.

Let’s check out a few.

Stiff Body

Jumping from bed to the streets running can feel a lot harder on your body than at any other time of the day. Your core body temperature might be low, your muscles tense, and your joints stiff. This may set the stage for soreness as well as mediocre performance.

Not A Morning Person

This goes without saying, but if you only wake up early in the day when it’s a matter of life or death, then trying to build the morning running habit will be an uphill battle—one that you may lose a few weeks in.

Sleep Sacrifice

Not only will you need to wake up earlier for your one-hour run, but also factor in the time needed for preparing for the run and getting ready afterward. Even a short 20-minute jog .will take at least an hour.

This can lead to sleep deprivation such as inertia, which is feeling groggy for a while upon waking up, as well chronic fatigue and low energy level.

Additional resource – What’s the optimal temperature for running

When Is The Best Time To Run? Running At Noon

Here are a few of the pros of running during your lunchtime break.

Peak Performance

Research shows that human athletic performance reaches its peak around lunchtime.

This is thanks to a host of factors like hormone levels, core body temperature, fuel usage capacity, breathing volume—all of which peak in the afternoon—compared to the morning.

What’s more?

Research out of the Journal of Strength and Conditioning revealed that people tend to perform their best at exercise later in the day, with both endurance and strength topping later in the afternoon.

Nice Break

If your job is too overwhelming, taking a short break to go for a run can help restore your energy so that you tackle the rest of the day renewed.

The run will function as a rest, allowing you to get some fresh air to clear your mind and set up your intentions for the rest of the day.

Safer

Compared to running at dusk, afternoon runs occur when the world is most awake, and everything is bright.  The sun is out. The streets are alive.

That’s why running during this time is the safest.

Additional Resource – Running during lunch break

Disadvantages

Here are some of the downsides of the afternoon running.

Stomach issues

The biggest hurdle when it comes to afternoon runs is planning around your last meal.

You’d need enough fuel to power you throughout your training. But, if you’re still too full from a full lunch, you’ll experience lethargy and stomach cramps.

When Is The Best Time To Run? Nighttime Running

Leading a hectic life from dusk till dawn? Then here are some of the benefits of working out at night.

Stress Relief

Hitting the streets is one of the best ways to help you unwind and blow off some steam.

Nighttime runs do both your body and mind good because they can help you clear your mind from the stresses of problems of the day.

High Performance

In the evening, your body might still be in high-performance mode, which will allow you to perform at your best. But it’s not the case when you are already overloaded at work.

Additional resource – Guide to urban running

Disadvantages

Again, running at night is not without its own challenges, including:

Sleep Disruption

If your runs are challenging enough to leave you especially alert and wired, logging the miles before getting to bed can make it hard to fall asleep.

However, keep in mind that research has shown that exercising at night doesn’t always disrupt sleep—in fact, it can actually improve it when done right.

No Energy

By 8 or 9 pm, you’ve already gone through an entire day of work meetings, shopping errands, commute, and so much more.

All of these may drain you out of energy and make you feel tired and sluggish by the time the evening arrives.

Less Safe

Venturing out when it’s dark means that you’re vulnerable to all types of dangers and risks, especially for female runners.

These include safety concerns, traffic problems, vision obstacles, and higher levels of pollutants in the environment.

Lack of time

Unless you’re a late-night owl and don’t mind going to bed at 2 am, you might be short for the time when running at night.

What’s the answer?

At the end of the day—no pun intended—the best way to stay consistent with your running routine is to schedule your runs according to your individual goals and lifestyle.

In short, the best time for you to run is when it feels easiest for you.

So, when trying to decide what’s the best time for you to run, consider your individual goals and lifestyle conditions. Plan everything precisely, so you could do it during the time slot you choose.

Do you want to get faster? Lose weight?

Tame stress? Or what?

For example, if you want to run your best, perform intervals; for instance, consider scheduling your run during the afternoon.

Looking to reduce stress and unwire? Finish off your day with an easy and comfortable run.

Still unsure? Try running early in the morning, at lunchtime, then late in the evening, then see which you enjoy the most.

Additional resource – How to become a morning a runner

When Is The Best Time To Run?  – The Conclusion

There you have it! If you ever felt unsure about when it’s the best time to run, then today’s post should have provided you with enough answers. The rest is really up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

**This is A guest Post by my friend Alina Boska ***

To achieve holistic development, young athletes combine sports and higher education. In order to pursue a top-quality degree, many of them decide to study and train in the United States. Some runners believe that American universities can empower them for their future role in society at the end of their competitive period in sports. What’s more, the US institutions often offer flexible academic programmes and financial support to athletes. Typically, these perks are defined in individually negotiated agreements. Hence, student-athletes from all over the world get great opportunities for pursuing a successful dual career.

However, international students face some challenges trying to combine sports and education in the United States. Read about them below!

Cultural shock

No matter where you come from, you will be immersed in a different culture after your arrival in the United States. For sure, some people’s habits and customs will not be the same as in your home country. Besides, they may even seem weird or unacceptable to you. Chances are, you will experience intense negative feelings because of that. Psychologists say that most students from abroad struggle with homesickness and irritability.

To reduce your immigrant stress, you should first be aware of the main cultural differences. For example, you should learn about teacher-student relationships before coming to the United States. Note that they are rather informal there compared to the Asian and European education systems. It’s also important to start making new friends as soon as possible. Be open to your fellow international students to build a support network and find a safe place to share your experience in the United States.

Academic workload

It can be extremely difficult to focus on your school work when you have regular training sessions. As a runner, you must practice really a lot to achieve your sports goals, which interferes with the study process. Even the best colleges for students who want to start running professionally have very intense learning plans. The US professors always assign pretty much homework to give comprehensive knowledge to students. This a blessing and a curse for students at the same time. On the one hand, they get a great education and increase their chances to make a successful career. But on the other hand, the combination of learning and training exhausts them.

Many students think it’s impossible to find the solution to this problem. However, there is something to do about it. First of all, it would be great to talk to professors during their office hours. You can ask them for additional guidance and support. Also, you can turn to the services that help students with their homework. For example, if you were assigned a complicated term paper or an essay, you can check https://gradesfixer.com/free-essay-examples/immigration/ that contains hundreds of tips and assignment samples for students. This website also offers help of experienced writers that can complete your home task within the deadline you set for them.

Financial difficulties

As you might know, college tuition fees in the United States are quite high. Studying at private school usually costs “an arm and a leg” even for athletes who get a discount for their sports achievements. According to the statistics presented by CollegeData.com, an average budget for a private college is approximately $47,800 per year. This doesn’t include the cost of health insurance, which is quite expensive for students from abroad. Also note that as a runner, you are at risk of frequent injuries, so you might need medical help from time to time. Hence, before you arrive in the United States, you should thoroughly count your future expenses.

To ease your financial difficulties, you could check scholarships available for athlete students in the United States. Athletes may also benefit from grants and generous student loans. There are plenty of options for talented students, so you will probably find something that fits your needs. You can turn to your university’s financial aid office and ask for help with the application process. This way, you are more likely to get money for covering your education and living costs.

Final thoughts

Being an athlete and a student at the same time is not easy. Both roles impose a lot of challenges for young people. Especially, if you come to study in the US from abroad, many additional difficulties are inevitable. They include cultural shock, money issues, and heavy workload. However, there are some effective solutions for each of them. Hopefully, this article provided you with valuable ideas on how to make your student life easier.

Author’s BIO

Alina Boskar works as an academic writer at one of the leading assignment services in the United States. She helps students complete their assignments and achieve success at college. As a big fan of sports, Alina spends most of her free time doing exercise in the fresh air. She believes that it is beneficial for both body and brain.

When I first started running, I thought tracking running metrics on my running watch was overkill—just a bunch of numbers.

But once I began paying attention to stats like training load, ground contact time, and vertical oscillation, I realized they could completely change how I trained.

Let’s get into the details of how you can use these metrics to enhance your running form, efficiency, and overall fitness.

Training Load

If you’re training hard regularly, your fitness will probably improve. But if you take too much time off, your performance might start slipping. That’s fitness adaptation for you.

So how do you know if you’re doing it right? Enter training load.

This metric tracks the overall strain of your workouts, using heart rate data to measure how much stress you’re putting on your aerobic system during and after your runs.

This data gives you a personalized recommendation on when to scale back or push a bit harder. It’s all about finding that sweet spot for optimal training.

Tracking this metric changed my approach: I’d go out every day, push myself to the max, and then wonder why I’d feel so wiped out.

I remember one day my watch practically yelled at me to take it easy after a brutal interval session.

Naturally, I ignored it, thinking I knew better, and went out for a long run. Rookie mistake! I ended up with a calf strain and a week on the sidelines.

Now, when my watch says rest, I take it seriously—it’s made a big difference.

Ground Contact Time

If you’re struggling with injuries, ground contact time might offer some clues.

GCT measures the time each foot spends on the ground while you’re running. A longer ground contact time is generally correlated with an inefficient running economy. Lowering your ground contact time may improve your running efficiency and help prevent injury.

I’d been dealing with persistent knee pain a few years back, and it was driving me crazy. I tried changing shoes, adjusting my pace, even taking a break, but nothing seemed to help.

Eventually, I started tracking my GCT, and it turned out my left foot was lingering on the ground way longer than my right—it was a form imbalance I’d never noticed.

After working on strengthening my weak side and shortening my stride, the pain finally disappeared.

If you want to lower your GCT, try focusing on a quicker cadence and shorter stride. Think of it as taking ‘ninja steps’—light, quick, and stealthy.”

Vertical Oscillation

Vertical oscillation measures how much your upper body moves up and down as you run.

Ideally, you want to minimize this “bounce” to reduce energy waste. If you’re bouncing too much, that energy isn’t helping you move forward—it’s working against you.

Let me explain.

When running, your ultimate purpose is to propel your body forward and keep moving in a horizontal direction. Not up. Gravity speed isn’t going to change anytime soon.

I hope this makes sense since by lowering vertical oscillation you might reduce energy waste, gravitation friction, and improve running economy. That’s a bunch of good things if you ask me.

Excessive vertical oscillation may also indicate that your form is breaking down. Thus, you can use this feature to monitor how your form deteriorates and how long it takes to go south, even if the goal pace is maintained.

To keep vertical oscillation low, work on shortening your stride length and imagine balancing something on your head to keep your movement steady. Exercises like squats and jumps can help strengthen your core, glutes, and hamstrings—all essential for better running form.

I used to think a little bounce was normal, part of the rhythm. But then I saw a race video, and it was a wake-up call. I was bobbing up and down like I was on a pogo stick!

So, I started working on minimizing that ‘bounce’ by imagining a low ceiling I had to duck under. After a few weeks of working on it, I could feel the difference in how steady and efficient my runs became.

Vertical Ratio

Vertical ratio measures your running efficiency by comparing your vertical oscillation to your stride length.

I know this sounds a little bit technical but just bear with me.

A lower vertical ratio means a smoother run with less energy lost to bouncing—imagine gliding over the pavement!

On the other hand, by lowering the amount of time your body travels vertically, you can improve your efficiency and speed down the road.

To improve your VR, I’d recommend either (1) increasing your stride length. Instead of reaching over on each step to cover more ground, try applying more power off the ground.

Or (2) reduce your vertical oscillation by landing on your forefoot and adding a “bounce” to your strides.

Heart Rate

Heart rate (HR) is one of the best ways to gauge your effort during a run.

As you run faster or longer, your heart pumps harder to fuel your muscles, raising your BPM (beats per minute). Tracking this helps you understand how hard you’re pushing yourself.

Heart rate is broken down into zones that correlate to workout intensity. Higher heart rate zones indicate more intense effort, so understanding these can optimize your training.

As a runner, you’ll want to keep training within specific heart rate zones to make the most out of your workouts.

For example, an easy run should not extend beyond zone 3, or you’re pushing your body when you should be taking it easy.

You should also know your your max heart rate (HR Max), which is the maximum number of beats per minute your heart can handle during intense exercise.

You can estimate it by subtracting your age from 220, but I’d urge to take a lab test for more accuracy.

Running Power

I remember when I first started using running power metrics. I was hesitant—numbers and watts felt like something only cyclists cared about. But after a coach friend convinced me, I decided to try it.

On my next tempo run, I noticed how focusing on my power output helped me keep my effort steady, even on hills. Monitoring my power output became my secret weapon for maintaining pace, even when fatigue set in.

So what is running power all about?

Running power measures the amount of work you do against resistance during your run. It’s expressed in watts (W); a higher wattage means more power output per step. Tracking power helps maintain steady efforts, improving your form, pacing, and overall speed.

In other words, it’s a metric of output you produce while running.

The main benefit of monitoring power output is that it helps you keep steady efforts on your runs. This helps improve your running form, practice better pacing, and achieve faster running times.

Stride Length

Stride length is the distance you cover with each step. It varies based on your physiology, strength, and mobility, but the key is finding an optimal stride length without overreaching.

I found that overreaching was slowing me down—like hitting the brakes with every step. Adjusting this has made my strides more effective and less tiring.

What is the best way to improve stride length? Focus on increasing your cadence (see the next metric).

Cadence

Cadence is one of the most important stats for examining running form efficiency.

Cadence, or steps per minute (SPM), is crucial for running efficiency. Most experts suggest aiming for 170-180 SPM. Count the steps your right foot takes in one minute to find your cadence, then multiply by two.

The best way to determine your running cadence is to count the number of steps your right foot hits the ground in one minute, then multiply it by two.

Cadence could be the key to running faster and more efficiently.

If you want to become a faster runner, you can do either one of two ways: (1) by increasing your stride length so you cover more distance with each step or (2) by increasing your cadence so that.

When I first heard about cadence, I thought, ‘Do I really need to count my steps?’ But curiosity won out, and I downloaded a 180 BPM playlist to sync my steps to the beat. At first, it felt strange, like my legs were moving to someone else’s rhythm.

But after a few weeks, my runs started feeling smoother, like I was gliding rather than pushing. Now, I aim for 170-180 steps per minute (SPM), and I feel faster and more efficient without extra effort.

VO2 Max

VO2 max tells us how much oxygen our body can utilize during max effort—crucial for gauging our endurance. It’s a key indicator of your aerobic capacity. While lab tests provide the most accurate reading, some wearables can estimate it using heart rate data and algorithms.

Any exercise helps your VO2 max. However, research has found that going intense and short—as in high-intensity interval training—is one of the most efficient ways to increase and/or maintain an optimal VO2 max. Learn more about VO2 max charts here.

Visualizing Your Metrics: Metric Tracker Chart

Understanding the ideal ranges for key running metrics can help you set realistic goals and track your progress effectively.

Below is a Metric Tracker Chart that breaks down the optimal values for various metrics, categorized by experience level. This visual guide will assist you in identifying where you stand and where you can improve.

How to Use the Chart

• Identify Your Level: Look at the metrics that correspond to your running experience—whether you’re just starting out or have been running for years.
• Set Goals: Use the ideal ranges to set realistic and achievable goals for your training. For example, if you’re a beginner, focus on increasing your cadence gradually.
• Track Progress: Regularly measure these metrics during your training sessions to see where you stand. This will help you assess your improvements and adjust your training plan as needed.

I Want to Hear from You!

At the end of your training journey, I’d love to know how metrics have influenced your performance. Please share your experiences in the comments section below.

Here are a couple of questions to spark your thoughts:

• Which metric have you found the most useful in your training?
• Have you encountered any challenges while tracking or improving your metrics?

Can’t wait to read your answers in the comment section.

Have a great day.