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.

If you’re serious about running a 5K in 30 minutes (or faster), then you have come to the right place.

I’ve been where you are at, and I know what it’s like to set running goals then go after them.

Being able to to run 5Km in 30 minutes is a common running goal among runners who are serious about reaching their full performance potential.

It’s also a fantastic benchmark to smash through in your running journey.

How To Run A 5K in 30 Minutes – A sub 30 5k Training Plan

In today’s article, I’m going to show you exactly how to do run 5K in 30 minutes whether you’re a beginner runner or have been around the block for quite some time.

Build Your Foundation

Before trying to improve your 5K speed, can you already run the whole distance without stopping?

Not yet there? Then first, build your cardio base. You cannot skip stages.

How?

Follow the walk/run method.

This method is all about building your cardio power and endurance while following a work/rest/repeat pattern.

How long it will take depends on many factors, such as your conditioning level and your commitment, but eventually, you’ll get there.

It’s also simple. After a 5-minute warm-up, alternate between one-minute jogs and one-minute walks for 20 to 30 minutes.

As you progress, you’ll gradually spend more time running until you’re mainly running the entire 3.1 miles distance. (Here’s the full couch to 5K plan)

A beginner runner? Try this couch to 5K plan. You can also try this sub 60 minutes 10K training plan.

Establish Your Baseline

Now you can run for 30 to 45 minutes non-stop at a comfortable pace?

Good.

The next thing you need to do is to establish a baseline, or a starting point, to which you compare your progress or lack thereof.

The best way to do so is by doing a time trial.

Here’s how.

Warm-up for 10 minutes, then run one mile as fast as possible. Next, multiply that by 3.1 to guess your 5K time.

Of course, you might not be able to keep the fast pace three times over, but, at the very least, you’ll have an idea of your current capability.

Here’s what’s a good 5K time.

Get The Right Sub 30 5K Pace

The key to running a 5K in 30 minutes comes down to pace.

To cover 3.1 miles in 30 minutes or less, you’ll have to run at a pace of around 9:39 min per mile or 6:00 minute per kilometer pace.

In other words, to run a sub-30 minute 5K, you’ll need to keep the constant 6.2 miles per hour—or 10 kilometers per hour—throughout the race.

This is why having a good GPS watch—or using any decent running app—is crucial for continually tracking your pace as you train for a sub-30 minute 5K.

Follow A Sub 30 5K Training Plan

Depending on your starting point, the average training plan for a sub-30 minute 5K is about 8 to 12 weeks.

As a prerequisite, you should be already able to maintain the 9:40 per mile pace for five minutes before you give this plan a shot.

This is why I recommend that beginners may start this training plan after completing my couch to 5K training plan and have been training consistently for the past three months.

As a general rule, your training plan should include three to four sessions per week: one interval session, one tempo run, one long run, and one easy run.

Want more challenge? Try my 8K training plan.  Or The Sub 20 5K Training Plan

Speed Work

The best way to improve your running speed is to actually do some dedicated speedwork.

Interval training is the ideal way to introduce speed work to your training program.  This method involves running fast for short periods, then taking a break to recover before going hard again.

You can perform the fast-paced intervals at your goal 5k pace or faster, depending on your goals and other factors, with rest periods in between.

Here’s how to proceed

• Start with a 10-minute dynamic warm-up
• Run at goal 5Km pace for one lap around the track.
• Recovery with one minute of gentle jogging.
• Repeat the cycle five to six times.
• Finish with a 5-minute slow jog as a cool down.

As you get fitter, you’ll need to increase the number of intervals you perform.

For example

• Week One – 4 X 400-meter
• Week Two – 4 X 400-meter
• Week Three – 5 X 400-meter
• Week Four – 5 X 400-meter
• Week Five – 6 X 400-meter
• Week Six – 6 X 400-meter
• Week Seven – 7 X 400-meter
• Week Eight – 8 X 400-meter

Tempo Training 

Another useful running strategy to help you improve your 5K speed is to do tempo training.

Also known as threshold workout, tempo runs are performed at a comfortably hard pace, roughly 20 to 30 seconds per mile than your current 5K pace.

The aim of tempo training is to get you used to be comfortably uncomfortable.

As a rule, you should be pushing the pace compared to your regular runs but not past the point in which you’re completely worn out by the end.

Tempo training has a lot to offer. More specifically, it improves your metabolic fitness, which is a key physiological variable for running success.

More specifically, tempo training increases your lactate threshold (LT), which is the point at which your body fatigues at a certain pace.

Here’s an example of a tempo workout.

Following a 10-minute warm-up jog, run three miles at a tempo pace, with a one-minute surge at 5K goal pace every three minutes. Cool down with a 5-minute jog. And that’s all.

Cross Train

Logging the miles alone is not enough to help you run a 5K in 30 minutes or less.

In fact, cross-training can also help improve your running times, especially resistance training.

By performing strength exercises, you can quickly strengthen your major running muscles, such as the core, glutes, hamstrings, quadriceps, and calves—all of which help you to become a more efficient and powerful runner.

No idea where to start? Don’t worry.

My beginner’s guide to strength training for runners provides virtually all the answers you need if you’re new to strength training.

Other than that, here are some of the exercises you should be doing.

• Squats
• Bodyweight Lunges
• weighted lunges,
• Push-ups
• Hip bridges
• Planks
• Deadlifts
• kettlebell swings.

Shoot for 8 to 12 reps of each exercise with 30 to 60 seconds of rest in between. Repeat these three times.

Tips For Running 5Km In 30 Minutes

Once you feel ready for your sub 30 5K, take the following measures to help improve your odds of success.

Here are a few.

Warm-Up Properly

You might feel tempted to run fast out of the gate, but you cannot neglect the importance of proper warm-up.

The warm-up not only helps fire up your muscles the right way but can also prevent injury.

Before you attempt to run a 5Km in 30 minutes, invest at least 10 minutes to perform some gentle jogging and a few dynamic movements, such as inchworms, leg swings, and air squats.

Here’s my favorite warm-up routine.

Recover Well

Recovery is key. In fact, recovery is as important as the training itself.

That’s why you should be well-rested before you try running a 5K under 30 minutes.

How?

Simple. Take it easy for the few days before your test—or race—by scaling back on your training routine and getting plenty of sleep. Diet is also key.

On race day, top up your energy level with a nutritious but light breakfast, then have a healthy snack in the hour before your run.

Additional Resource – What’s A Good 5K Time For A Beginner.

Remember Your Pace

Once you know your sub-30 minute 5K pace, it’s helpful to get to know your time splits for each mile of the race. Just keep in mind that times are based on the condition that each lap split is run at the same pace.

Of course, it’s not always possible to keep the same pace, but you’ll know whether you’re ahead or lagging at each mile.

Here are mile splits for a 9.39 per mile 5K.

• Mile One – Split Time: 9:39 – Lap Time: 9:39
• Mile Two– Split Time: 19:18 – Lap Time: 9:39
• Mile Three– Split Time: 28:57– Lap Time: 9:39
• 11– Split Time: 30:00– Lap Time: 9:39

Negative Splits

As you can already tell, sticking to the same pace throughout a race is tricky when you consider variables such as fatigue, terrain, and wind.

That’s I’d recommend that you plan a flexible pacing strategy as a better tactic to run a sub-30 minute 5K.

A good pacing strategy to help you run a 5K within 30 minutes or faster is to perform a negative split, which refers to running the second half of your race faster than the first half.

More specifically, your last mile should faster than the first couple of miles.

In other words, getting faster as you go on.

The best way to build the skill of negative splitting is to actually incorporate negative splits into your training workouts.

If you’re doing intervals, try running the final two to three repetitions at your fastest. Or you can also do progressive long runs—in which you run the last couple of miles faster on long runs.

Here’s an example of negative time splits for a sub-30 minute 5K.

• Mile One – Split Time: 10:05– Lap Time: 10:05
• Mile Two– Split Time: 19:52 – Lap Time: 9:47
• Mile Three– Split Time: 29:04– Lap Time: 9:17
• 11– Split Time: 30:00– Lap Time: 0:56

Additional resource – How to train for an 8K

Running A 5K in 30 minutes – The Conclusion

That’s all. If you’re aiming to run a 5Km in 30 minutes then today’s article will get you started on the right foot. But it’s up to you to take the first step. 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.

**This is A Guest Post By my Friend Mila Bravo**

When choosing between learning institutions, future students are guided by various preferences. Some consider the location first of all, others try to find a place where they won’t have to complete so many written assignments that only an essay service will be able to help them. Sometimes, it’s the available scholarship the final choice depends on. Yet, what does a really good college comprise?

While some students will look for the school with the best academic track record, others take very seriously the best college track and field programs before they apply. Running isn’t just for keeping fit for them, but also a chance at scholarships to help them manage the ever-rising college fee.

The US is a haven for talented students that want to get serious at field and track. Schools have allocations for those who want to explore their talents while pursuing academic accreditation. Students under a sports scholarship do not get to sail through simply for their achievements in the field. They are expected to be all-around, thereby somehow working even harder than those not in such programs. However, US colleges provide countless opportunities for those who love running to never give it up. Let’s take a look at the best colleges for runners in the US.

University of Wisconsin

You would be doing yourself an injustice if you overlooked one of the biggest assets this campus has – a 200-mile trail for bikes and running. At the Memorial Union Terrace is the Lakeshore Path that students can pick right after lessons, which typically means you can get off class into the track when pressed for time. It’s a perfect choice for those who’d never give up running while struggling to find time for assignments. Plus, you won’t need to think “how can I do my homework?” as Edubirdie is here to help. Listening to lectures on the run is a great way to memorize information and study while leaving tedious writing and research for professional academic help.

The shores of Lake Mendota offer 19 miles of glorious running trail, while Picnic Point is just but 5 miles of scenic views. You are spoilt for choice, even more, when you look to Devil’s Lake State Park with its wooded parks and grassy trails. The UW running club was started in 1986 and organizes marathons as well as all running events. All this is only made better by the numerous coffee shops that line the streets where you can stop for a cup of Joe to fuel your runs.

University of Washington

Running being an outdoor activity is best experienced when you don’t have to worry about the rain, which is why Washington is as ideal as it can get. The rainy seasons are few and far between and nothing makes you appreciate nature more than the surrounding Puget Sound and Lake Washington.

There are trails – UW Waterfront and Burke-Gilman – that will make it so much fun since you will hardly ever be doing the same trail twice a week. The Huskies runners club allows anyone that wants to join in the fun where you interact with like-minded peers to plan runs together. The club is run by elected officials who map the route for five runs a week with different distance options. Now you see why this college is top of the list?

Harvard University

Harvard is known for its academic prowess, but little is said of it as one of the country’s top sports colleges. Now, the paths along Charles River form exciting routes that athletes can choose to take every day so that it feels like a different path now and again. The 50-acre area that was formerly a landfill is also available for exploration as are Fresh Pond and Danehy Park.

The school’s club that is mostly made up of undergraduates welcomes staff and postgraduates students as well, and has six practices a week. And if you forgot, the school is based in the Boston Marathon’s home, so there’s an annual event to train for after class.

Creighton University

There is more to Omaha, Nebraska, than Midwestern living and steaks. The 140-acre facility has lots of history that you can soak in as you run the many trails along with St. John’s Church and Creighton Hall. Get out of campus and run through the Omaha Riverfront Trail that gives you the best views of the Omaha skyline and Missouri River. This trail is a 20 miles course, so think of it as your practice for long runs as you appreciate all that the state has to offer.

There is a club for runners with organized group activities four times a week. Anyone can join whether they are in it for fun or competitively. They also organize local running events.

Northwestern University – Evanston III

Northwestern may be known for being a hub for academic research, but that is not to say students are always writing papers. With Lake Michigan as your backdrop, you will enjoy a breezy run through Sheridan Road. Green Bay Trail that is nine miles long is off-campus when you want to mingle with other users, cyclists included.

The Northwestern Track Club meets four times a season and organizes track and long-distance runs. It is quite active with activities most days of the week.

Running is a Lifestyle

There is more to education than attending classes, which is why schools running is being promoted regularly among students and staff. This list only makes up the best of the US institutions that place lots of emphasis on extracurricular activities both in architectural design and history. There are many more schools but we couldn’t fit them all here.

Author Bio – Mila Bravo is a freelance writer and running enthusiast. Her articles focus on an active lifestyle, education, and work-life balance.

Choosing the right gifts for runners is tricky, especially if you don’t know much about the running world.

Worry no more.

To help you choose the perfect one, I’ve compiled an array of the best running gifts on the market right now to astonish even your most nerdy and technical runner in your life.

These gifts for runners are all designed to help optimize performance and ensure comfort, from high class running gear, fitness gadgets, and other running gear must-haves.

The gifts also suit almost everyone, from the complete beginner to the serial marathoner. Plus, these vary in price, ranging from no more than a couple of bucks to thousands of dollars.

The 43 Best Gifts For Runners

Whether you’re looking for a birthday gift, Christmas present, or a surprise for a special occasion, there’s something for every type of runner on this list.

Sounds great?

Let’s dig in.

1. Running Boxer Shorts (for men)

Runners need underwear and need loads of them.

As long as you know the size, pick something that’s comfortable, well-supported, and chafe-free. Anything in a renowned brand section can do the trick, like these from New Balance.

Made from 90% and 10%  spandex, these running boxer shorts are lightweight and breathable, providing the ultimate comfort.

They’re also designed with wicking properties and a mesh gusset that moves sweat away from the skin, helping keep your runner cool and dry.

2. Personalized Finisher’s Poster

Is your friend a devote racer? Then get them a poster as a special keepsake that can be personalized to feature a 5K, 10K, half a marathon, a marathon, or even a fun run. This is actually one of the best gifts for runners.

3. Running Jackets

A sport-specific jacket is a must-have for any runner, especially those who brave the outdoor during the cold months.

REFLECT360 Outdoor jacket is designed with a full-fleece lined interior and hood to help keep any runner warm throughout the winter. It’s also water-resistant, wind-resistant but still made of breathable materials.

What’s more?

If you’re looking for a jacket with 360-degree visibility, then this is what you need as it relies on retro-reflective fabrics to improve visibility during the dark hours of the day.

https://www.amazon.com/Proviz-REFLECT360-Fleece-Lined-Reflective-Waterproof/dp/B07H8PS51J/ref=sr_1_7?dchild=1&keywords=Proviz+Classic+Waterproof&qid=1609304202&sr=8-7

4. Running Headlamps

Running at night can be a logistical challenge due to poor visibility—drivers and other road users can’t see the runner, and the runner can’t see where they’re going.

But when equipped with the right gear, hitting the pavement in the dark can be a blast.

Headlamps, like this one from Amazon, make a great practical gift for the runner in your life.

This headlight also boasts an average of 2.5 hours of burn time, and the lithium-ion battery can be recharged using USB.

What’s more?

Thanks to the IPX4 rating, this headlamp is protected from rain and sleet from any angle.

https://www.amazon.com/Black-Diamond-Sprint225-Headlamp-Ultra/dp/B081B8CXH6/ref=sr_1_1?dchild=1&keywords=Black+Diamond+Sprint+225&qid=1609321253&sr=8-1

5. Blister Prevention Patches

Running blisters may seem like a small nuisance but might ruin a run.

Proper patches like this one prevent blisters from forming in the first place. Prevention is, after all, better than cure.

These patches consist of low-friction patches with a durable, strong adhesive that, instead of applying it to the skin, it’s applied to running shoes. You can simply stick it where the shoe is rubbing the foot.

6. Road ID Bracelet

Most runners leave their wallets at home, which makes it hard to get the needed help if things, God forbid, took a turn for the worst.

A road ID, like this one from Amazon, looks cool and comes in different shapes and colors. And, of course, it can be customized with the runner’s personal information, such as crucial medical information for first responders in case of an accident.

What’s more?

The band is also sweat-resistance, which allows the emergency card to stay dry and safe.

It’s also easy to adjust and use. It can be worn on the ankle, arm, wherever. And most importantly, it stays up while running.

https://www.amazon.com/WHO-AM-identification-Visibility-Travelers/dp/B01JK44UTS/ref=sr_1_13?dchild=1&keywords=runners+id+bracelet&qid=1609321943&sr=8-13

7. Running Themed Shirts

Not all running gifts ought to be tech gear. Runners also are normal people and have normal needs.

And when they’re not running, they’d love to wear shirts that tell everyone else how much they love the sport.

You can find plenty of awesome shirts on both Amazon and Etsy with quotes and sayings like “If I collapse, please pause my watch” and “I Run to Feel Free”, etc. Take your pick.

https://www.amazon.com/Running-Motivation-shirts-Sarcasm-Novelty/dp/B00AH2JAZ2/ref=sr_1_3?dchild=1&keywords=Running+Themed+Shirts&qid=1609322140&sr=8-3

8. Compression Socks

Anecdotal evidence suggests that wearing compression gear can help speed up recovery and improve performance—two things on top of every runner’s mind.

A good compression sock not only has to provide proper compression but should also be made of high-performance and anti-bacterial fabrics, which help regulate body temperature and prevent odor.

Here’s the full guide compression socks for running.

I’d recommend Zensah Tech+ Compression socks, especially if your runner has a history of shin splints or calf cramps. These socks should provide some relief while also helping to enhance performance and comfort before and after running.

The socks also feature a seamless toe, which helps prevent chafing and blisters.

Zensah Tech+ Compression socks are definitely the best socks that money can buy.

https://www.amazon.com/Zensah-Standard-Compression-Medium-Womens/dp/B00FFZJ2N6/ref=sr_1_1?dchild=1&keywords=Zensah+Tech%2B+Compression+Socks.&qid=1609322920&sr=8-1

9. Running Socks

Another gift that will always be welcomed by any keen runner is a proper set of running socks.

Choose a pair that’s well-cushioned but not bulky. They also must be made of high-performance materials that help wick sweat quickly, key for preventing chafing and blisters.

One of the best brands in the market is the PhD Pro Endurance socks. They are made of a combination of nylon, merino wool, and elastane with light cushioning underfoot. They’re also designed with softer padding around the Achilles and ankles.

In short, everything needed for the ideal running sock.

10. A Hat With A Brim

A proper running hat helps keep the elements—the sun, rain, and wind—out of the runner’s face and eyes. They’re also designed to wick sweat and keep it from impairing the runners vision.

Don’t know what to get? Try the Nike AeroBill Tailwind cap. This is a hat you can trust. It’s designed with laser perforations to optimize breathability on the front and side panels, while its antiperspirant properties can help any runner stay dry and comfortable.

https://www.amazon.com/Nike-AeroBill-Tailwind-Lightweight-CU7268-010/dp/B08L1TN661/ref=sr_1_2?dchild=1&keywords=Nike+AeroBill+Tailwind+Cap&qid=1609323356&sr=8-2

11. Cold Weather Runner-Friendly Beanie

Keeping the head warm and dry while logging the miles in the winter can make the difference between a good run and a miserable experience.

Offering a beanie to your runner friend will help prepare them to hit the outdoors throughout the cold months.

I recommend the Salomon Active Beanie. This is a light, packable beanie made with warm microfleece with reflective detail on the back. Ideal for those winter runs when it’s cold, and visibility is lacking.

12. The Runners Blueprint eBook

Is it okay if I promote my eBook a little bit.  If you care about the runner in your life and want them to access some of the best training guidelines and plans, then get them a copy of my eBook.

What’s more?

The eBook also comes with a 90-day guarantee, so if they don’t like it, you can simply ask for a refund. No questions asked.

13. A Stretching Strap

Runners are notoriously known for having tight hamstrings and calves, which makes stretching tricky.

Again your gift can help.

This strap from FlexFixx makes stretching effective and safer. It also helps to create traction to deepen the stretch.

What’s more?

The straps are built with loops using a softer quality fabric that’s comfortable against bare skin. They also have a bit of elasticity that add to their comfort for a more comfortable stretching experience.

https://www.amazon.com/FlexFixx-FlexStrap-Stretching-Strap-Band/dp/B07CJQFR77

14. Yaktrax Run Tracts Cleats

Hardcore runners will brave the outdoors, virtually under any weather conditions. The one that’s the trickiest, however, is ice and snow.

To avoid slipping, get your runner friend some Yaktrax.

These work really well when running on a road covered in inches of ice and snow. The tracks attach perfectly to any running shoes, allowing for consistent training in all types of adverse weather conditions.

https://www.amazon.com/Yaktrax-Traction-Cleats-Running-Small/dp/B007S3QY16/ref=sr_1_2?dchild=1&keywords=Yaktrax+runners&qid=1609324900&sr=8-2

15. Hands-Free Dog Leash

The runner in your life has a dog? This running gift will be perfect.

These hands-free dog leashes from iYoShop go around the runner’s waist, so they don’t have to hold onto the lease with their hands. They can be also be adjusted to the runners’ gait, with a reach of 40 to 60 inches while being lightweight.

The leashes also feature two shock-absorbers to help offer a bit of “give” in the leash, which can cut on the amount of tugging both the runner and the dog will experience while logging in the miles.

https://www.amazon.com/iYoShop-Retractable-Padded-Handles-Durable/dp/B07R56CBWX/ref=sr_1_6?dchild=1&keywords=Hands-Free+Dog+Leash&qid=1609325084&sr=8-6

16. Runners Yoga

Tight hips and hamstrings are common issues in runners. This not only hampers performance but can set any runner for pain and injury.

Yoga is the answer.

By performing a few poses for no more than 30 minutes, three times a week, any runner can make drastic strides when it comes to improving their flexibility and mobility.

17. A Hydration Backpack

As a runner’s weekly mileage increases, so do their hydration needs.

That’s one reason long distance runners turn to hydration packs to keep water at hand.

This hydration belt from Nathan TrailMix Running can carry up to two liters of water.  It also snugly straps to the body to lessen any unwanted bouncing and chafing.

18. Magnesium Bath Flakes

Any runner who is serious about their training is also serious about their recovery practices.

Adding magnesium flakes, like this one from Amazon, to a hot post-run path, works really well for soothing achy muscles and likely speeding up recovery.

https://www.amazon.com/Coach-Soak-Recovery-Magnesium-Essential/dp/B07W4M3797/ref=sr_1_6?dchild=1&keywords=magnesium+bath+flakes+runner&qid=1609325477&sr=8-6

19. Body Glide

Running not only takes a toll on the muscles and joints, the skin too can get quite irritated. In fact, chafing is one of the most common complaints among runners, especially in the summer.

That’s why Body Glide is a must-have safety item for every runner. It can help runners prevent rash, raw skin, chafing, and irritation caused by rubbing—especially the underarms and inner thighs, without damaging the gear.

https://www.amazon.com/Body-Glide-Original-Anti-Chafe-1-5oz/dp/B00288L2N6/ref=sr_1_2?dchild=1&keywords=Body+Glide+for+runners&qid=1609325548&sr=8-2

20. Wireless Earphones

If your runner is a fan of music, some wireless earphones will make their miles even more fun.

Make sure to pick quality earphones—ones that have great sound quality, stay in place for miles, can withstand some sweat, and come with good battery life.

That’s why I recommend the Jabra Elite Active 75t, which is one of the best true wireless headphones with the bonus feature of being not only sweat-resistant but water-resistant too.

These are also designed with a special grip coating to ensure they stay put while logging the miles.

21. A GPS Watch

This is a running present sure to make any serious runner happy and impressed.

Garmin Forerunner 645 Music monitors everything a runner needs to track, heart rate, speed, distance, mileage, calories, etc. It’s also is easy to use and provides several customized running plans designed by Garmin.

What’s more?

You can also download hundreds of songs to this watch and connect with Bluetooth headphones for phone-free listening.

What’s not to like!

22. Running Gloves

Another winter-related gift all runners would love is running gloves.

Choose a pair that’s light and made with sweat-wicking fabrics with reflective strips for night-times run as well as touch-screen technology.

My best recommendation is the Under Armor Liner 2.0 Gloves.  Of course, these may cost a bit more than the usual gloves, but they’re worth every dime—and can also last for years.

https://www.amazon.com/Under-Armour-Liner-Graphite-Medium/dp/B077XRT6K6/ref=sr_1_1_sspa?dchild=1&keywords=Under+Armour+Convertible+Run+Gloves&qid=1609326230&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUE0UTBROFZKQjA1QkkmZW5jcnlwdGVkSWQ9QTA0NzE5ODYxSTZSVzJYTUtJWjQwJmVuY3J5cHRlZEFkSWQ9QTAyOTQwODE3MjhJN1NKOUEwQ1Amd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

23. Personalized Marathon Mug

For the Marathon fanatic, this gift will mean a lot. The mug can be personalized with any name, number, and race. You can also choose the colors or any other special feature.

24. Medal Hanger

A medal hanger is a fantastic way for the runner to display their hard-earned racing prizes.

After all, that stuff ought to be celebrated.

These medal hangers from Amazon can help any runners show off the hard-earned race bling. Holding roughly 24 medals, the wall-mounted display can serve as a constant reminder of the work and sweat that went into training—something worth commemorating.

https://www.amazon.com/Gone-Run-Runners-Hanger-Runner/dp/B00EDSB518/ref=sr_1_5?dchild=1&keywords=Medal+Hanger+runner&qid=1609326355&sr=8-5

25. What I Talk About When I Talk About Running

Is your runner into reading?  Then this book will do the trick.

This jaw-dropping memoir is written by the famous author Haruki Murakami, depicting his training for the New York City Marathon.

Throughout the book, he gives thorough descriptions of the physical, emotional, and mental agonies he had to go through for his training.

26. Arm Band Phone Holder

This armband from Amazon is light, comfortable, adjustable, and will feel so much better than having to hold a phone.

But what I like about them is the unique design—the phone actually holsters to a universal mount attached to the armband instead of being tucked into a clear compartment.

https://www.amazon.com/Lifeproof-LifeActiv-Armband-QuickMount-Packaging/dp/B00V86BQ1C/ref=sr_1_1?dchild=1&keywords=lifeproof+lifeactiv+armband+with+quickmount&qid=1609326659&sr=8-1

27. Reusable Hot & Cold Packs

Cold and hot therapy can help a lot before and after a run. The treatment approach varies depending on whether the runner is dealing with an acute or chronic injury (for more on that, check this post).

This all-in-one heat and ice pack from Amazon is ideal for soothing running pains and comes with a protective sleeve and elastic strap.

28. A Print Of Favorite Race

Help your running friend memorialize a race they just finished with a personalized map depicting the course they followed.

You can add the runner’s name, city, date, bib, and finish times, then take the map and frame it on the wall.

Check out Run Ink, which reimagines famous racecourses around the globe as colorful graphics.

29. Flipbelt Fanny Pack

Long-distance runners not only have to run a lot but also need to take with them lots of essentials, such as water, snacks, etc.

That’s why a perfect gift for the long distance runner in your life is Flipbelt—one of the best fanny packs in the market.

Flipbelt has multiple access points, stays secure against the waist, and has a non-bounce design. The large belt is also available in a number of different colors to suit any type of runner.

Plus, it’s made of machine-washable high-performance Spandex-Lycra blend fabrics with an internal pocket system.

30. Wind-Proof Running Jacket

Another element runners have to brave is the wind.

Help them beat with this GORE WEAR jacket from amazon that will fit comfortably over any base layer as your runner’s heads into windy conditions.

This running jacket is a fantastic choice for winter running. The jacket also feels comfortable and soft against the skin.

It will keep any kind of runner warm while logging the miles in the cold temperatures. With its water-resistant and wind stopper technology, this jacket ensures optimal performance and comfort.

31. High-Performance Headband

Runners sweat, and they sweat a lot—anything that can help them manage the sweat is welcomed.

This headband from TreadBands works well for absorbing sweat but without getting all soggy and wet like the standard headband.

Treadbands tiebacks come in two widths: the 1.5-inch wide low profile and the 2.5-inch-wide All -Terrain. They’re also easily adjustable, which can fit any type of runner. The fabric is also quick-drying and wicks away sweat.

What’s more?

These bands are designed with a reflective logo, which increases visibility. These also come in a wide range of patterns, including animal print, solid colors, and so much more.

32. Jogging Stroller

We all know that’s not easy to get out and run if you have a little one at home. That’s why a jogging stroller is a perfect present for any keen runner with a child.

I’d recommend the Compact Rambler. This one works great for urban runners or anybody with limited space. Thanks to the fold-flat design and the 12-inch wheels, this stroller can fit easily into any trunk.

What’s more?

The stroller is lightweight, functional, and comfortable for both the runner and the kiddo. It’s also designed with a fantastic suspension system that offers an ultra-smooth ride.

It’s the best stroller money can buy that still let you log in the miles.

33. Peloton High-End Treadmill

This is the most expensive gift on this list, and it’s for that super special, devoted runner in your life.

Peloton will help any runner take their indoor running to the next level. Everything about this treadmill is amazing.

From the sleek design, the studio classes, and the many other options, a gift like this will surely make any runner happy.

34. Heart Rate Monitor

Another perfect gift for the more serious runner.

The Polar H10 is one of the best heart monitors on the market for any runner who is serious about heart-rate training.

The electrocardiogram strap provides quick responses to changes in training intensity, which are reported back to a connected device in real-time.

The monitor is also waterproof, making a great fight not just for runners but triathletes too.

It also works with many sports watches, such as Garmin, Polar, Sunnto, Apple, etc., and can easily pair up with running apps such as Nike+ and Strava.

35. Trigger Point Foam Roller

Another helpful tool for releasing running niggles and pain is a foam roller. This tool can offer targeted, deep-muscle massage that only helps release stress but can also speed up recovery.

In my experience, one of the best brands in the market today is the TriggerPoint GRID Foam Roller. They’re super durable thanks to their multi-density exterior foam that cover a hollow, rigid core.

This foam is roller is a middle ground firmness—not too soft, not too hard. It also comes in two lengths—13- and 26-inch.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_2_sspa?dchild=1&keywords=TriggerPoint+GRID+Foam+Roller&qid=1609379926&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyQ0UxQllORThYV1hJJmVuY3J5cHRlZElkPUEwNzM0MzkzMzlNTFhHU05SNjVaQSZlbmNyeXB0ZWRBZElkPUEwOTE5NTI0MVQ1SlhCNllGNUtWUyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

36. Running Sunglasses

Whether running under the dazzling sun or the rainy winter, a pair of running-friendly sunglasses is a must-have.

These sunglasses from Julbo are crafted for runners. They’re lightweight and stay in place even while logging the miles.  They also offer full-coverage, are designed with anti-fog lenses, and come at a relatively low price.

https://www.amazon.com/Julbo-Aero-Sunglasses-Spectron-Translucent/dp/B0777Q56PQ/ref=sr_1_1_sspa?dchild=1&keywords=Julbo+Fury+sunglasses&qid=1609379690&sr=8-1-spons&psc=1&smid=AH3THLRPGAVZ4&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFXMzFVMExJWEFIRksmZW5jcnlwdGVkSWQ9QTEwMjM1NTUxWTBQU0UzSENEOVZCJmVuY3J5cHRlZEFkSWQ9QTA3NjEyNzYxS1ZISUhMTDRYUTBQJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

37. Sabre Pepper Spray Gel

Worried about your runner’s safety?

Then this is a very practical gift that not only helps your runner stay (and feel) safe while training but also throughout the day.

Sabre Pepper Spray formula practically eliminates wind blow-back, making it perfect for use while being on the move. It also makes it safer than standard pepper spray.

This gift also comes with an adjustable Velcro armband, which makes it easy to carry hands-free for immediate access on the go.

What’s more?

The shell life is an amazing four years, which is double the industry’s average

38. Reflective Strips

Want your runner to stay seen while training outdoor?

Then these little reflective strips from Amazon can do the trick. These can be attached to any clothing or backpack for better visibility on the road.

They’re also fully adjustable strips that are easy to put on and get off. They’re also breathable, lightweight, and reliable.

https://www.amazon.com/dp/B01N7NGJWT?tag=dotdashvwellf-20&linkCode=ogi&th=1&psc=1&ascsubtag=4160102%7Cn08bb50200b094ed8a6926e58d3477feb01

39. Strava Subscription

For about $59.99, you can purchase a one-year subscription to Strava, and it’s the ideal gift for the serious runner out there.

Sure, the free version has a lot to offer, but the premium version opens the door for a treasure trove of personal stats, such as power data speed on heart rate, past effort on common routes, etc.

It’s also easy to offer as a gift thanks to Premium Gift. This helps easily give a Strava Premium Membership to a friend or family member during any time of the year.

You also get a free month to use for yourself when you purchase a gift subscription.

To gift Strava Premium, please visit the website.

40. Marathon Cufflinks

Any runner who finished a marathon loves to commemorate their achievement with some type of memorabilia.

These fantastic cuff links to help them commemorate the achievement.

These are made of stainless steel and have a brushed finish.

41. KT Tape Pro

For runners dealing with shin splints or other running-related pain, taping can help a lot.

I recommend KT Tape Pro Synthetic. This is a fantastic tool for those seeking extra support on a joint and injured part that needs help.  It’s also latex-free, drug-free, lightweight, hypoallergenic, comfortable, and easy to use.

Elastic sports tape is used by pro runners from all walks of life and offers a lot of support and pain-relief to muscles, joints, ligaments, and tendons.

https://www.amazon.com/KT-Tape-Kinesiology-Therapeutic-Resistance/dp/B006EPM74W/ref=sr_1_5?dchild=1&keywords=KT+Tape+Pro&qid=1609327096&sr=8-5

42. Shoe Deodorizers

One of the least-liked aspects of running is the smelly shoes.

StinkBOSS to the rescue. This simple solution will help your runner deodorize their shoes regardless of the source. According to the manufacture, StinkBOSS can kill up to 99% of harmful bacteria without the side effects of solvents and chemicals.

43. A Weighted Vest

For hardcore runners, strapping on a weighted vest is a fantastic way to take training to the next level. An adjustable weighted vest allows the runner to add or remove weight as they see—and feel—during a workout.

One of the best brands is RUNmax Pro. This vest designed with pockets located front and back for a better and equal weight distribution, which helps provide maximum comfort during all runs without straining the shoulders or back.

RUNmax Pro can also be used when doing bodyweight exercises such as crunches, push-ups, and pull-ups for extra resistance.

And at such a cheap price, it’s hard to resist.

The 43 Best Gifts For Runners – The Conclusion

Finding the right gifts for runners is made easy thanks to the above ideas. You just have to pick the one that seems most helpful—the right choice depends, after all, on the runner and your own budget. The rest is just details.

These running fits will keep any runner happy and in peak shape. I’ve also made sure to include a range of different price points and items that will work with everyone’s tastes and budgets.

Please feel free to add your runner’s present ideas and suggestions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

Looking for the best calf compression sleeves for running? You’re in the right place!

As a running coach who loves trying out new gear, I’ve seen firsthand how popular compression sleeves have become.

I have to admit—I’m hooked! Whether you’re hitting the trails or gearing up for a big race, calf compressio

n sleeves can make a real difference.

With so many options out there, though, it’s key to find the pair that’s just right for you.

In this guide, I’ll take you through everything you need to know about compression sleeves—the benefits, how to pick the best ones, and some of my top recommendations.

What are Compression Calf Sleeves

Compression calf sleeves are snug-fitting garments made from materials like nylon and polyester. They wrap around your lower legs, applying gentle pressure to your calves and shins.

These sleeves are similar to compression socks but without the foot coverage, making them a great option for runners who prefer to wear their favorite running socks.

Calf compression sleeves are designed to do two main things:

1. Boost circulation – The light pressure applied to your legs helps improve blood flow, increasing oxygen delivery to your muscles and help flush out waste products like lactic acid.
2. Support your muscles – Compression sleeves can reduce muscle vibration during your run, which may help you feel less tired and more supported.

While the science behind compression gear is still debated, many runners (myself included) swear by it. At the very least, compression sleeves can make you feel more comfortable and confident during your run, which is a win in my book.

Why I Love Compression Sleeves

For me, the biggest benefit was how compression sleeves helped manage calf soreness after longer runs. At least, that’s what I believe.

Before using them, my calves would get so tight that I had to take extra rest days. Once I added compression sleeves to my routine, I could recover faster and stick to my running schedule without as much downtime.

The compression feels like it’s hugging your muscles, keeping everything in place and supported. That’s key, especially on longer runs where your legs take a pounding. It’s not just about recovery either; I noticed that my calves didn’t fatigue as quickly during my runs, and my legs felt lighter overall.

And please don’t take my word for it. Check out the following research papers on the benefits of compression gear for performance and recovery.

• Lower extremity compression garments used by athlete
• Putting the Squeeze on Compression Garments:
• Is There Evidence that Runners can Benefit from Wearing Compression Clothing?
• Effectiveness of Using Compression Garments in Winter Racing Sports

How to Choose Calf Compression Sleeve for Running

When shopping for calf sleeves, there are a few key features to remember. Here’s what you should consider:

Get the Right Size

If you’re new to compression sleeves, getting the sizing right is important. I mistakenly grabbed a pair based on my shoe size, but that’s not how they’re measured. It’s all about the circumference of your calf. I quickly learned this after my first pair felt too tight and cut off circulation, so don’t make the same mistake.

Here’s how to find the perfect fit.

• Measure Your Calf Circumference. Start by measuring the circumference of your calf. Use a flexible measuring tape (the kind used for sewing works best) and wrap it around the widest part of your calf. Make sure the tape is snug but not digging into your skin. In case you don’t have a measuring tape, you can use a string to measure, then lay it flat against a ruler for an accurate reading.
• Match Your Measurement to the Brand’s Sizing Chart. Once you have your calf measurement, check the sizing chart provided by the brand. Each brand may have slightly different sizes, so it’s important to refer to the specific chart for the compression sleeves you’re considering. Choose the size that offers a snug fit for effective compression, but avoid sizes that may feel overly tight or restrictive.
• Consider the Length of the Sleeve. Some calf compression sleeves are longer, designed to cover more of your leg for added support. Make sure the sleeve comfortably covers from just below your knee to slightly above your ankle. This coverage ensures that your calves are fully supported without interfering with your knee or ankle movement.  If you’re taller or have longer legs, check that the sleeve length is adequate. Many brands offer sizing based on both circumference and height for a more customized fit.

The Fabrics of Running Calf Sleeves

The fabric of your compression sleeves can make a big difference in comfort and performance. Most are made from a blend of nylon and spandex, but you’ll also find models with moisture-wicking properties, which help keep sweat at bay.

Some even have silicone taping for extra support.

I recommend moisture-wicking fabrics, especially if you’re running in warm conditions. I started with a basic pair, but as I became more consistent with my runs, I upgraded to sleeves with moisture-wicking materials.

Trust me, your legs will thank you after a hot summer run when they’re not sweaty. These will help keep you dry and reduce odor, and they often last longer because they don’t need to be washed as frequently.

Durability

If you spend your hard-earned money on running sleeves, then at least make sure you’re buying a pair that will last you for a while.

Look for high-quality materials that will hold up over time, especially if you’re putting in a lot of miles. Sleeves from strong, durable fabrics like nylon or Lycra tend to last longer.

Compression levels

Compression sleeves are measured in millimeters of mercury (mmHg), which indicates the pressure level they exert on your legs. For runners, a compression level of around 20 mmHg or more usually does the trick for better circulation and muscle support.

My Top Five Calf Compression Sleeve Brands

Here are some of the top calf compression sleeve brands I’d recommend based on quality and support.

CEP Progressive+ Compression Calf Sleeves

Out of all the brands I’ve tried, I have to say CEP Progressive+ Compression Calf Sleeves stand out. They offer solid support without feeling restrictive, and the 20-30 mmHg compression level is perfect for long-distance runs.

I’ve used them during half marathons, and they’ve helped me push through the final miles without feeling like my calves would give out.

Plus, they come in various colors and sizes, so you can find a pair that suits your style.

Zensah Compression Calf Sleeve

For those who like to add a bit of personality to their gear, Zensah Compression Sleeves are awesome.

Made from 90% nylon and 10% spandex, these sleeves are moisture-wicking and breathable, offering great support during your run while adding a pop of personality.

I got a pair with some fun patterns; they’re just as functional as they are stylish. They’re also lightweight and breathable, which I found helpful during summer races.

2XU Compression Calf Guards

Lightweight yet supportive, 2XU Compression Calf Guards are ideal for runners who want a sleeve that won’t weigh them down.

With seven different size options, you can find a perfect fit. These sleeves are breathable and offer a good balance between comfort and compression.

Doc Miller Premium Toe Compression Socks

Looking for extra support? Doc Miller’s open-toe compression socks could be just what you need

Made from 77% nylon and 23% spandex, these socks provide firm compression that’s also comfortable. They’re a great choice for runners with edema, swelling, or varicose veins.

What’s more?

Thanks to the open toe design, the brand can be worn as a stocking with casual dress and during a run.

Kalenji Kanergy Running Leg Sleeves

Kalenji’s Kanergy sleeves offer good support for those on a budget without breaking the bank.

Available in three unisex sizes, these sleeves provide a snug fit and decent support, though they can get warm in summer.

What’s Your Experience with Calf Compression Sleeves?

Do you have a favorite brand that’s helped you recover faster?

Or maybe you’ve found a unique way to incorporate compression sleeves into your routine?

Share your go-to brands, best tips, and any recovery advice in the comments below—your insights could help fellow runners enhance their performance and recovery!