Eating well is important for any runner, whether you’re running for fun or training for your 11th marathon.
Healthy sources of carbohydrates, protein, and fats should make the core of a well-balanced runner’s diet.
But what about calcium?
Are you having enough of it?
The fact is, calcium is one of the most abundant minerals in the body.
Your body may contain as much as two pounds of it, with 99 percent stored in the skeletal structure of bones and teeth.
In today’s post, we will dig deep into the role of calcium as well as share a list of some of the calcium-rich foods to consume to get the nutrient.
Is it really worth it?
Let’s roll…
Why Runners Need Calcium
Running is a fantastic weight-bearing exercise that strengthens the bones like nothing else.
But there’s a little caveat—it does so only when you supply your bones with enough calcium—otherwise, the miles will take a toll on your bones.
In fact, if you’re dealing with a calcium deficiency, running can actually weaken your bones, making them more prone to cracks, fractures, breaks, and other injuries.
Of course, not all bone injuries, such as stress fracture, stem from a lack of calcium, but getting enough of the nutrient is one step in the right direction.
Runners are, after all, all about taking the right steps.
Here are some of its main roles you might have never heard before:
Aiding in proper muscle function,
Improving cardiovascular function,
Regulating nerve signaling,
Lowering blood pressure,
Keeping healthy blood vessels,
Preventing insulin resistance.
I can go on and on about the importance of calcium for runners (and humans), but by now you should get the big picture.
How Much Calcium Do You Need?
As a general rule, shoot for 1,000 to 1,200 mg of calcium per day if you’re under 50, and 1,300 mg for those older than 50, according to National Academics of Sciences, Engineering, and Medicine.
A 1,000 mg is of calcium is roughly the equivalent of one glass skim milk, one cup of plain yogurt, or one thick slice of cheddar cheese.
And more importantly, get your calcium from food sources instead of supplements.
Your body responds and benefit better with natural products instead of pharmacy made.
Calcium-Rich Foods For Runners
Calcium naturally occurs in a lot of foods and beverages and is added to many others.
Add the following items to your eating menu to get enough calcium.
Raw Milk
Milk is one of the highest concentrated sources of calcium.
One cup of cow’s milk has roughly 270 to 350 mg of the nutrient.
This equals 25 to 30 percent of the recommended daily intake.
What’s more?
One cup of the stuff also has 50 mg of magnesium and 500 mg of potassium. These are important for:
Proper hydration,
Improving bone density,
Improving muscle function,
Regulating metabolism, and
Boosting blood circulation.
Kale
Looking for a plant-based source of calcium? Look no further than kale.
One cup of raw, chopped of kale has roughly 100 mg or 10 percent of the RDA.
Kale’s calcium is also more bioavailable than milk calcium.
That’s not the whole story.
While packing no more than 30 calories per serving, kale provides twice daily recommended allowance of vitamin A, and plenty of vitamin C, and vitamin K.
It’s also a good source of protein, dietary fiber, iron, folate, thiamin, phosphorus, magnesium, and manganese.
With one cup packing 44 mg of calcium, this leafy green veggie can stand its ground when it comes to its calcium punch.
What’s more?
This cruciferous veggie is a fantastic source of vitamin C—in fact, it packs twice the vitamin C of an orange.
Plus, broccoli contains a lot of riboflavin, thiamin, iron, magnesium, selenium, phosphorus, and dietary fiber.
But, don’t cook it too long, since it will release the good stuff quicker.
Cheese
Cheese, in virtually all its varieties, is an excellent source of calcium.
For instance, parmesan cheese packs in about 330 mg per ounce serving.
That’s the equivalent of 33 percent of the daily recommended intake.
Other cheese varieties with the highest amounts of calcium include Romano and Swiss cheese.
What’s more?
Cheese is also an excellent source of vitamin A and vitamin B12—essential nutrients for immune function and energy levels.
Cheese a good source of protein—this can help you feel full for longer, preventing hunger pangs and improving recovery. Research has also linked cheese consumption to a lowered risk of heart disease and metabolic syndrome.
Just keep in mind that cheese is high fat and calories.
So if you’re wary of dietary fats or looking to lose weight, then consume it in moderation.
Almonds
Do you love munching on nuts?
Then you should be eating plenty of almonds.
Other than good taste, one ounce— about 23 whole almonds —packs in 75 mg of calcium or 8 percent of the RDI.
When oil-roasted, the calcium content jumps to 450 mg.
That’s a lot! You can add it to your salad or simply add Himalayan salt and ready to go!
What’s More?
Almonds contain three grams of fiber per ounce, as well as healthy protein, packing about 10% of your daily requirement of protein.
Although almonds are rich in fats, they contain the healthy kind of fat that helps reduce bad cholesterol levels while providing a plethora of health-improving benefits.
Glass of refreshing raspberry milkshake for breakfast
I love running—it’s one of the best cardio workouts you can do.
It keeps me fit, clears my mind, and makes me feel good overall.
But there’s a catch (there’s always a catch, right?).
Running is a high-impact sport, and all that pounding on the pavement can take a toll on your body, especially your lower limbs and joints.
Over time, this stress can limit your flexibility and mobility, slow your performance, and—worst of all—increase your risk of injury.
And let me tell you, that’s the last thing you want as a runner. I’ve been there, and it’s no fun being sidelined due to injuries like Achilles tendonitis or IT Band Syndrome.
That’s why stretching is so important!
It helps your muscles recover after a run and prevents that tightness that can mess with your running form and performance.
Stretching can even help prevent post-run soreness—at least, that’s been my experience, though I can’t promise scientific proof for that. I’d recommend you try and see if it works for you.
In short, making stretching a regular part of your post-run routine will help you feel better after each run and make your running more efficient and enjoyable in the long term.
The Myth of Pre-Run Stretching
A lot of people think you should stretch before you run, but that’s not the best idea—at least not static stretching. Research shows that static stretching (holding a stretch for 30 seconds or more) before a workout can reduce your strength and running performance.
Plus, it doesn’t seem to do much to prevent injuries.
So, focus on a good warm-up instead of stretching before your run to get your muscles ready. Save the stretching for after your run when your muscles are warm and pliable, which is when it’s most effective.
How to Stretch Properly
When you stretch, the goal is to loosen your running muscles, improve flexibility, and prevent post-run tightness. Here’s how to do it right:
Stretch after your run when your muscles are warm. This helps prevent injury and ensures you get the most out of each stretch.
Hold each stretch for 30 to 60 seconds. Don’t rush! Stretching is about releasing tension, not forcing your muscles.
Avoid bouncing or jerky movements. These can lead to injury. Instead, stretch slowly and gently.
Focus on your breathing. Deep, controlled breaths will help you relax into the stretch and get a deeper release.
Key Muscle Groups to Stretch After Running
Not sure which muscles to focus on? As a runner, there are a few key areas you need to pay attention to:
Hamstrings: Tight hamstrings can lead to lower back problems and reduce your running efficiency.
Quadriceps: Flexible quads are key for knee lift and speed, but tight quads can cause a runner’s knee.
Hip Flexors: If you have tight hips, you’re setting yourself up for issues like IT Band Syndrome and lower back pain.
Calves: Tight calves commonly cause shin splints and plantar fasciitis.
Lower Back: A tight lower back can affect your posture and running form, so keeping this area flexible is important.
The Best Stretches For Runners
Without further ado, here’s a list of my favorite runners-friendly stretches.
Enjoy!
Targeted Muscle: The Hamstrings
The hamstrings are prone to injury, especially among runners.
Tight hamstrings can lead to pulled muscles and lower back problems.
They can also hinder range of motion, which limits running efficiency.
Here are two runner’s stretches to help you improve your hamstring’s flexibility and mobility.
1: Standing Single Leg Hamstring
Stand with your feet hip-distance apart.
Bend your right knee slightly and extend your left leg before you, pointing your toes up.
Holding this position, lower your upper body towards your knee and reach your hands toward your left foot’s toes as far as possible.
Hold this position for 30 seconds, then switch to the other side.
2: The Lying Hamstring Stretch
Lie flat on your back with your legs extended and your back straight.
Pull your right knee to your chest to keep your left leg extended on the floor.
Put your hands behind your right knee and slowly straighten the leg towards the ceiling, keeping both hips on the floor.
Hold for 30 seconds, then switch sides.
Targeted Muscle: The Calves
The calves are runners’ most overworked muscles, and inflexible calves set the stage for strains, shin splints, and plantar fasciitis.
Boosting this muscle’s flexibility and mobility can also improve stride length and cadence.
3: The Runner’s Calf Stretch
Stand facing a wall.
Then, place both arms on the wall with your arms extended and your back straight.
Step your right leg backward while keeping your heel planted to the ground and your leg extended without bending your knee.
To stretch the calf, lean forward slightly towards the wall while pressing your back heel into the ground until you feel a good stretch in the muscle.
Breathe deeply and hold for 30 seconds or more, then switch sides.
Targeted Muscle: The Quadriceps
Flexible quadriceps muscles are the key to stronger knee lift and speed, while tight quads are one of the main causes of the dreaded “runner’s knee.
4. The Standing Quadriceps Stretch
Start by standing with your legs and hips apart.
Stand tall while holding your right foot behind your butt, with your knee pointing to the floor.
If you need it, grab a chair for balance.
Keep your thighs lined up and your core engaged throughout the stretch, holding for no more than 30 seconds.
Ignoring them can set the stage for a runner’s knee, Iliotibial Band Syndrome, lower back pain, and other trouble.
It’s happened to me.
I believe that tight hip flexors are the reason I suffered from knee problems for so many years.
5. The Hip Flexors Lunge Stretch
Begin kneeling and lunge forward with your right leg, pressing your left knee to the floor.
Extend your hips forward until you feel a stretch down the front of your left leg around your hips.
Repeat on the opposite side.
6: The Pigeon
This is one of my favorite yoga poses for runners.
It targets the hip flexors and the lower back.
Assume table position (on your hands and knees with a flat back).
Bend your right knee and bring it to a comfortable position between your hands.
Take your left leg and stretch it fully behind you.
Exhale and bend down to the ground.
Make sure you’re resting your torso on your leg and rest your head on the floor.
Targeted Muscles: The Lower Back Muscles
This is another major muscle group you need to stretch regularly to release running stress, improve mobility in the lower body, and prevent aches and pains.
7. The Lower Back Knee Crossover Stretch
Lie on your back with your legs extended and your back straight.
Bend your right leg and grab your right foot.
Keeping your left shoulder on the floor, grab the outside of your knee with your left hand and guide it across your body and towards the ground on your left side.
Try to move your knee closer to the ground while keeping both shoulders in contact with the floor.
Return to the starting position and repeat the same stretch on the other side.
You can end this runner’s stretch routine by doing Shavasana.
Lay on your back, with your arms and legs spread at about 45 degrees, and breathe deeply.
It’s good for you!
8. Hip Flexors & Psoas Stretch
Muscle targeted: The hip flexors and the Psoas
Proper Form
Start with a forward lunge position, then place your hands on your lead knee.
Next, lower your left knee to the ground, then stretch. Press down with your hands and extend the hips forward until you feel a stretch in front of your thigh, groin, and hip.
While keeping your pelvis tucked.
Hold the stretch for 30 seconds, then switch sides.
9. The Forward Hang
Muscle targeted: lower back, glutes, hamstrings, and calves
Proper Form
Stand with your feet hip-distance apart and knees slightly bent to perform this powerful stretch.
Next, bend at your waist on the exhale and fold forward from the hips, reaching for the floor.
Reach as far down as you can and grab onto your shins, ankles, or toes.
For more stretch, interlace your fingers behind your back.
Hold the stretch for one full minute and breathe deeply to release tension in the lower back, hamstrings, and calves.
Additional Resource – 13 Exercises to improve running
10. The Standing Chest Stretch
Muscle targeted:
Chest and shoulder muscles.
Proper Form
Stand tall with your feet shoulder-width apart.
Next, lace your fingers together behind your back and straighten your arms.
Then, with your arms straight, squeeze your shoulder blades together while aiming to extend your elbows out to the sides to open and stretch your chest.
Hold the stretch for 30- 45 seconds, then slowly release your arms to the sides.
11. Standing IT Band Stretch
Muscle targeted:
The Iliotibial Band is a group of fibers that run outside your thighs.
Proper Form
Begin by standing tall, then cross your left leg behind your right and point the toes of your left foot out about 45 degrees.
Next, while engaging your core, lean slightly forward and to the right side until you start feeling a stretch on the outside of your left leg.
To stay on the safe side, make sure to lean against a chair or a wall.
Hold the stretch for 30 seconds, then switch to the other side.
12. The Inner Thigh Stretch
Muscle targeted: Adductors and the whole groin area
Proper Form
Stand upright with straight back, feet wider than the hips, and toes turned out.
Next, slowly bend your knees, squatting straight down while keeping your hands on your thighs until you start feeling a stretch all over the inner thighs.
Keep your shoulders relaxed and back straight throughout the stretch, and never allow your knees to move past your toes.
Hold the stretch for 30- 45 seconds, then slowly press back to the starting position.
Customizing Your Stretching Routine for Your Running Style
Stretching isn’t a one-size-fits-all approach—different runners have different needs, and a sprinter’s routine might look a lot different than a marathoner’s. Here’s how you can tailor your stretching routine to match your running style and goals, plus tips for pre- and post-run stretches that get you prepped and recovered in the best way.
For Sprinters: Focus on Dynamic Power
If you’re a sprinter or enjoy shorter, fast-paced runs, prioritize stretches that warm up your fast-twitch muscles. Dynamic stretching before you start can activate those muscles for the explosive power you need in sprints.
Pre-Run:
Add high knees and butt kicks to your warm-up to target your hamstrings, glutes, and hip flexors—muscles that power your speed. Aim for 2 sets of 20 seconds each.
Post-Run:
Cool down with longer-held static stretches, focusing on the muscles that take a beating during sprints. Try a standing quad stretch (hold for 30 seconds each side) and seated hamstring stretch (hold for 30 seconds per leg) to aid recovery and prevent tightness.
For Marathon and Long-Distance Runners: Keep it Balanced
Long-distance running is all about endurance, so stretching routines for marathoners focus on injury prevention and flexibility to support your stride over long periods.
Pre-Run:
Start with dynamic stretches that increase blood flow and gently activate muscles without overstressing them. Leg swings (10 reps per leg, front-to-back and side-to-side) are great for loosening up your hips, and walking lunges(10 reps per leg) help engage your quads, hamstrings, and glutes.
Post-Run:
After a long run, prioritize stretches that help reduce stiffness and promote circulation. Try a downward dog stretch to target your calves and hamstrings, and finish with a hip flexor stretch to keep your hips from tightening up after those long miles. Hold each stretch for about 30 seconds on each side.
For Trail Runners: Build Stability and Flexibility
Trail running involves uneven terrain and engages stabilizer muscles more than road running. Your stretching routine should prepare those stabilizers and help prevent ankle or knee injuries.
Pre-Run:
Use dynamic calf raises (15 reps per leg) to warm up your calves and ankles, essential for navigating rocky or hilly trails. Lateral lunges (10 reps per side) also help prepare your hips and inner thighs for uneven footing.
Post-Run:
Target the calves, hamstrings, and hips with static stretches to release tension and improve mobility. A calf stretch (hold for 30 seconds on each leg) and figure-four stretch for your glutes (hold for 30 seconds per side) can be especially helpful after a challenging trail run.
Conclusion
Stretching after your run is one of the easiest ways to keep your muscles flexible, prevent injury, and improve your overall running performance. I’ve made it a regular part of my routine, and I highly recommend you do the same. Whether a beginner or a seasoned runner, these stretches will keep you feeling good and ready for your next run.
If you have any questions or want to share your favorite stretches, please comment below.
Hill running? It’s a challenge that tests every runner, and trust me, it’s tough but totally worth the effort.
Many runners have a love-hate relationship with hills — they’re daunting yet so rewarding
If you tend to avoid hills because they feel like too much work or just don’t know where to start, this post is for you.
I’ll walk you through some simple steps to master those hills and enjoy them!
Let’s get to it.
Why You Should Love Hill Running
I get it—hills are hard. But they can be a game-changer for your running. Running uphill works out your glutes, hamstrings, calves, and core—muscles that don’t always get attention on flat routes.
You’ll also be driving your knees up more and using your arms to power yourself forward, giving your entire body a workout.
Hill running builds strength, boosts cardiovascular fitness, and increases running efficiency. Plus, it boosts your VO2 max, enhancing the maximum oxygen your body can utilize during intense runs.
Not only does hill running build muscle, but it’s also a fantastic way to improve your cardiovascular fitness. My heart rate shot up every time I hit a hill, and I could feel my endurance increasing over time.
But I won’t sugarcoat it. Hill running is tough, especially at first. That’s why you need to be smart about how you approach it.
The Science-Backed Benefits of Hill Running
Hill running isn’t just about powering up inclines—it’s a powerhouse workout with some pretty awesome benefits for strength, endurance, and overall running efficiency. And recent research backs up what many of us have felt firsthand on those tough climbs!
Builds Muscular Strength and Power
Running uphill forces you to work against gravity, which engages your glutes, quads, hamstrings, and calves even more than flat terrain does. According to a study published in Sports Medicine, hill running activates the lower body muscles in a way similar to resistance training. The repetitive, high-intensity muscle engagement builds strength and power, especially in the legs and core, which translates to faster speeds on flat ground. Think of hill running as a “secret weapon” for making those muscles resilient and strong for race day.
Boosts Cardiovascular Endurance
Research shows that hill running enhances VO2 max—your body’s ability to utilize oxygen—far more efficiently than flat-surface running. A study found that just six weeks of hill training significantly improved runners’ aerobic capacity. Why? Because running uphill requires your body to work harder and your heart rate to spike, pushing your cardiovascular system to new limits. Adding hills to your routine once a week can help you tackle longer distances with less fatigue.
Improves Running Form and Efficiency
One of the often-overlooked perks of hill running is its impact on form. Studies suggest that tackling inclines can naturally improve biomechanics by promoting a higher knee lift, proper foot strike, and stronger arm drive. Uphill running encourages a forward-leaning posture, which is ideal for all running surfaces. The Journal of Applied Biomechanics found that runners who included hill sprints in their training showed better stride mechanics and greater running efficiency. So, if you’re looking to smooth out your form, hills are the way to go!
How to Conquer Hill Running
Once you’re ready to add hills into your routine, a bit of strategy is involved. One mistake I made early on was trying to keep the same pace going uphill that I would on flat ground.
I’d gas out halfway up and stop to catch my breath. I realized it’s all about maintaining effort, not pace.
Let the hill slow you down, but keep the intensity steady.
Let’s dive a little deeper.
Find a Good Hill
New to hill running? Start easy. Look for a hill that’s about 100-200 meters long with a gentle 3-5% incline—enough to give you a challenge without killing your form.
If you don’t live near hills, don’t worry—treadmills with incline settings can simulate the experience. I often used this trick during the winter when the streets were too icy for hill sprints.
The Warm-up & Cool-Down
This might sound basic, but never skip your warm-up before hitting the hills. The last thing you want is to pull a muscle because you didn’t prepare properly.
Start with 5-10 minutes of easy jogging on a flat surface, followed by dynamic stretches like leg swings, lunges, and high knees. This will loosen you up and flow blood to the right muscles. After the workout, cool down with an easy 10-minute jog and some stretches to help prevent soreness.
Start Small – The Ideal Session
My first proper hill workout was a revelation. I kept it simple: running up the hill for 10 to 20 seconds and walking back down to recover. I repeated that for about 15 minutes, and I was wiped out by the end of the session. But after a few weeks, I noticed the climbs weren’t as hard as they used to be, and I could run for longer stretches without walking.
You should start small if it’s your first time running hills. Here’s an easy session to get you going:
Warm-up: Jog for 5-10 minutes on flat ground.
Run the hill: Run uphill at an easy pace for 10-20 seconds.
Walk down: Walk back down to recover.
Repeat: Continue this cycle for 15-20 minutes or as long as you feel strong.
Cool-down: Finish with a 10-minute easy jog.
Control Your Body
Running hills requires rhythm and control. You’ll burn out quickly if you try to power through and keep the same pace as on flat ground. Instead, focus on maintaining effort, not speed.
Allow the hill to dictate your speed, focusing on maintaining a steady effort instead. This helps you conserve energy while still getting the benefits of hill training.
When to Start
Hill running is intense, so don’t jump into it right away if you’re new to running. Make sure you’ve built a solid base first. I recommend having 2-3 months of regular running (3-4 days a week, averaging 14-16 miles per week) before you start hill training. Once you have that base, add one hill workout to your weekly routine.
The Exact Pace
Aim to run at 70-80% of your maximum effort for your first hill workout. You don’t need to push yourself too hard, but the pace should still feel challenging.
I suggest keeping your first hill sessions around 15 minutes to ease into it.
One of the biggest mistakes I made was trying to keep my flat-ground pace going uphill. I’d huff and puff and feel like I was running through quicksand. It took me a while to figure out that hills aren’t about keeping pace—they’re about keeping effort steady.
Once I made that shift, hills became manageable. Now, I let the hill dictate my pace, and I focus on maintaining good form and steady breathing. It’s less about speed and more about building strength and resilience
The Very First Few Steps
After warming up, find a hill around 100-150 meters long. Run uphill at a 5K effort pace, but don’t worry too much about speed.
Focus on maintaining the same effort you use on flat ground. Challenge yourself, but don’t let your form fall apart. Keep it smooth and controlled.
Group of runners running up a hill. Horizontal framing.
The Uphill Form
Form is key when it comes to hill running. When I started, I leaned forward too much, thinking it would make the climb easier. It didn’t. I learned to stay upright, keep my core engaged, and use my arms to help drive me up the hill.
Shortening my stride also made a huge difference—I’d try to power through with big steps, but smaller, quicker strides allowed me to keep my energy up without losing my form.
Here are a few tips to help point you in the right direction.
The proper alignment. Keep your hips, chest, and head in line, staying upright as you climb. Lean in a bit from the hips—just don’t stoop. I learned the hard way that slumping forward only makes the hill harder.
The head. Keep your head up, eyes about 10-20 feet ahead—don’t stare at your feet or the top of the hill. I like to focus on a spot just in front of me; it helps keep my momentum and focus in check..
The right posture. Engage your core muscles, keep your back straight and chest out, and hold your head up. This should open your airways, allowing for maximum oxygen delivery—Oh, trust me, you will need all the oxygen you can get.
The arms. Keep your arms bent at a 90-degree angle. They should move forward and backward, rotating at the shoulder, not side to side.
Arm swings. Swing your elbows backward from your shoulder to generate enough momentum to help power up the hill. Imagine you’re punching someone in front of you with an uppercut. This might seem exaggerated, but it works.
Stride rate. As you go up, shorten your stride instead of extending it as if trying to power up the hill. The feet should be kept low to the ground the entire time.
The Downhill Technique
Running downhill can be just as tricky as going up.
I used to think that once I made it to the top, the hard part was over. But running downhill isn’t something you should take lightly. I ran down too fast the first few times and felt it in my knees afterward.
Here’s how to build proper downhill form.
Avoid overstriding. Let gravity carry you downward and use it to step up the pace. Take short and quick steps, increasing your stride rate.
The right landing. Focus on landing on your forefoot. Landing on the heels creates a braking effect, which jars the entire body and slows you down. Land as light as possible, preferably on the mid to forefoot.
Keep it under control. Try to keep a stride turnover and effort that’s consistent with the rest of your workout.
The Five Hill Workouts Runners Should Do
Let me share with you my favorite five hill workouts that are game-changers for any runner, from sprinters to marathon enthusiasts.
1. Short Hill Sprints
Find a hill around 50-200 feet long with a nice, steep 5-15% incline. Sprint up as hard as you can for less than 30 seconds, and then walk back down. It’s perfect for building explosive strength, especially if you’re a sprinter
These sprints activate all types of muscle fibers and enhance the maximal stroke volume of your heart, making your cardiovascular system more efficient.
My first real hill workout was a short, steep hill near my house. I committed to running up it for 10 seconds at a time, walking down to recover, and repeating the process for 15 minutes. It might not sound like much, but by the end, my legs were toast!
But I stuck with it.
Every week, I added a few more seconds, and before long, I could tackle that hill with ease
The Routine
Start with six to eight sprints up the steepest part of the hill you can manage, recover on the way down, and gradually increase the number of repeats as you progress.
2. Long Hill Repeats
Long hill repeats help build endurance and aerobic strength. Try running up a longer hill (half a mile or so) at a pace you could keep for a 10K. These are a bit of a grind but incredibly rewarding
Your pace should be challenging yet sustainable, similar to or slightly faster than your 10K race pace. These repeats are excellent for building endurance and improving your lactate threshold, which is crucial for longer distances.
The Routine
Warm up with a gentle jog and dynamic stretches. Attack the hill for three to five minutes at a time, aiming to maintain an effort level around 7 out of 10. Jog down for recovery and repeat three to four times.
3. Long Hill Runs
For those longer, steady-state efforts, long hill runs are ideal. Depending on your fitness and goals, these runs can range from three to ten miles. They primarily engage your slow-twitch muscle fibers, which are essential for endurance. This type of workout is a staple for distance runners and invaluable if your race course features hills.
The Routine
Start incorporating gradual uphill sections into your longer runs. As you build strength, increase the uphill distance. Try continuous uphill running on a long ascent for 45 to 90 minutes for a real challenge.
4. Downhill Running
Don’t underestimate the downhill! It’s great for learning control and building up your quads. Start with a gentle slope, and focus on landing lightly, keeping those steps quick and steady. It strengthens your quadriceps through eccentric contractions and teaches you to manage your pace effectively.
The Routine
I’d recommend doing a downhill session at least once a month. Start with a gentle slope and progress to steeper descents. Use the downhill sections to practice running fast while maintaining control, and focus on engaging your core to stabilize your descent.
5. Hill Bounding
To specifically target running strength and power, hill bounding is your go-to workout. This involves exaggerated, powerful strides that focus on driving each knee high and pushing off strongly with each foot. It’s fantastic for enhancing your push-off power and overall running efficiency.
The Routine
Only add hill bounding to your routine once you’ve established a solid cardiovascular and muscular endurance base. Start with a moderate incline and perform drills like exaggerated strides and one-leg hops, always focusing on form and power.
4-Week Beginner Hill Running Progression Plan
If you’re new to hill running, this four-week progression plan will help you ease into it without overwhelming your muscles.
Hill workouts are all about building strength and endurance gradually, so we’re starting slow and increasing the intensity bit by bit.
Week 1: Getting Comfortable with Hills
Workout: 2 rounds of short hill repeats Incline: Light incline (4-5%) Goal: Focus on form—keep your core engaged, lean slightly forward, and drive your arms. Instructions: Find a hill with a manageable incline. Run up for about 20-30 seconds at a steady pace, focusing on good form. Walk back down to recover. Complete 2 rounds with plenty of rest in between. This week is all about getting a feel for running uphill without rushing.
Week 2: Adding a Bit of Intensity
Workout: 3 rounds of hill repeats Incline: Moderate incline (5-7%) Goal: Start building strength and confidence. Instructions: This week, increase the number of rounds to 3 and find a slightly steeper hill. Keep focusing on form, but aim to challenge yourself a bit more. Run up for 30-40 seconds at a controlled, consistent pace. Walk back down to recover fully between each round.
Week 3: Extending the Distance
Workout: 4 rounds of hill repeats Incline: Moderate incline (5-7%) Goal: Build endurance with longer repeats. Instructions: Increase your rounds to 4 and slightly extend the distance—aim for 40-50 seconds of uphill running. This week will push your endurance, so stay steady on the pace and don’t worry if it feels tough. Walk down between rounds, focusing on keeping your breathing controlled.
Week 4: Adding Variety to the Challenge
Workout: 5 rounds of varied hill repeats Incline: Mix of light and moderate inclines (4-8%) Goal: Introduce variety and build a balanced foundation. Instructions: This week, aim for 5 rounds and try incorporating different inclines. Start on a lighter incline for the first two rounds, then shift to a steeper incline for the final three rounds. Run each repeat for about 40-50 seconds, focusing on maintaining form as you tackle different incline levels. Walk back down to recover and reflect on how far you’ve come!
How Much is Hill Training
Starting, schedule one hill session every 7 to 14 days.
Add time to your repeats and an extra climb as you get fitter.
The number of hill reps depends on your fitness experience and training goals.
You’re good to go if you’re staying within your fitness level.
As you get fitter, expect to perform anywhere from eight to ten repeats, depending on your goals and level of fitness.
Just whatever you do, whenever you plan hill workouts, do not do it more than once a week.
What’s more?
Mix up your hill workouts—some steep and short, and other longer ones with less challenging inclines.
Hill running might seem intimidating at first, but with the right approach, it can become one of your favorite parts of training. Focus on good form, control your effort, and gradually build your strength. In no time, you’ll be tackling hills like a pro.
Keep at it, and remember—every hill you conquer makes you a stronger, faster runner!
In fact, a lot of beginners take up running to lose belly fat and and get a flat stomach.
When it comes to losing weight, it’s hard to beat running.
You can burn up to 600 to 800 calories while running, depending on your factors such as your size, training intensity, and fitness level.
But long runs alone aren’t going to help you lose that belly fat.
In fact, you need to back up your plan with the right diet and lifestyle changes—or else, you’ll fail miserably.
And you don’t want that.
In today’s post, I’m sharing with you some of the most effective ways to get rid of that stubborn belly fat and get a flat stomach.
But first things first, let’s discuss what’s belly fat as well as some of the dangers it poses.
What’s Belly Fat?
Belly fat, or “visceral fat” in medical terms—is the most dangerous fat there is.
This lethal fat accumulates in the abdominal area and envelopes your organs.
Surveys show that 30 percent of U.S. adults are classified as obese.
That’s just over one in three people, making the US one of the fattest countries in the world.
Probability, half the population of the US will be obese by 2040.
This fat not only affects how you look, but it’s also a significant risk factor for many serious diseases, including:
Type II diabetes
Heart diseases
Coronary artery disease
Hypertension
Some cancers
Sleep apnea
Shorter life expectancy
Part 1 – Diet Changes to Get A Flat Stomach
The kitchen is the heart of the house and also where the battle for losing belly fat is won or lost.
Make the following changes to your nutrition plan and see your belly slimming down as a result.
1. Remove The Sugars
One of the best things you can do right now to get a flat stomach as soon as possible is to reduce your daily sugar intake.
Don’t take my word for it.
Science agrees.
Here are a few studies:
Research revealed that subjects who consumed four to five servings of white bread a day resulted in more belly fat gains than those who only had one serving of white bread, even though both groups consumed the same amount of calories.
Research has found that consuming low-carb diets resulted in reduced appetite, which is conducive to weight loss.
A study from the University of North Caroline at Chapel Hill determined that the average American consumes about 80 more calories per day than they did in 1977.
Action Step
Cut back (or eliminate them for good) on all forms of refined and processed calories, including white bread, cookies, waffles, muffins, candy, chips, bagels, pastries, cakes, donuts, pasta, crackers, junk & fried foods and any other processed foods you get in a bag or a box.
I know that’s a lot, but you can do it in a slow manner.
2. Banish Liquid Calories
These liquid calories come in just about any form—soda, coffee, energy drinks, fruit juice, beer, and other sugar-sweetened beverages.
Liquid sugars are the worst as they don’t get “indexed” by the brain in the same way as it would index solid food.
In short, you end up taking in a lot of extra calories without even taking notice.
Even diet coke is bad for you.
A study published in the Journal of the American Geriatrics Society found that people who consumed diet soda on a regular basis gained about triple the amount of fat over a period of nine years as those who didn’t drink it.
That’s why I said any form of sugar, even artificial.
Action Step
Mindful eating!
Eat what’s essential and good for you.
Limit your intake of all sources of liquid calories, and that includes coke, sports drinks, beer, alcohol, juice, coffees, and other forms of sugar-sweetened drinks.
Research published in the journal Diabetic Care reported that a diet rich in monounsaturated fats is more effective at regulating blood sugar levels than a high-carb diet
Another study published in the medical journal Appetite revealed that long-chain omega-3 fats could help control hunger.
Action Step
Healthy fats are abundant in:
Olives and olive oil
Canola oil
Flax oil
Seeds
Peanuts
Cashews
Almonds
Peanut butter
Avocadoes
Sesame seeds
Tahini
Pesto sauce
4. Count Your Calories
Let’s be honest, we are terrible at guesstimating the amount of calories consumed during a meal, and the number of calories burnt during a workout.
Research out of the Pennington Biomedical Research Center found that subjects who kept track of calories consumed still missed roughly 18 percent of them.
Further research also has shown that people—both those who are overweight or those within a healthy weight—tend to overestimate the amount of calories burnt during exercise.
So, you are not alone.
Action Step
Learn how to log smarter.
There is a wide range of apps and online resources to help you simplify the calorie counting process—provided that you’re willing to engage in it regularly.
Here are a few apps and websites:
SparkPeople
Lose it!
MyPlate
FitDay
MyFitnessPal
Cron-o-meter
To figure out how many calories you should eat each day, use this calculator
Training intensity
Fitness level
Age
Bodyweight
Gender
5. Eat A High-Protein Diet
Protein is an essential nutrient that not only helps you build muscle but also loses weight.
During an experiment published in The FASEB Journal, female subjects were instructed to follow a diet for two months that consisted of roughly 30 percent protein, 30 percent fat, and 40 percent carb.
While the control group stuck to a diet that was 16 percent protein, 26 percent fat, and 55 percent carbs.
Result shown that the first group lost drastically more fat—including belly fat—than the other group without losing muscle mass.
Action Step
As a general guideline, roughly 30 to 35 percent of calories should come from lean sources of quality protein.
These have a lot to offer, but more importantly, they help reduce tummy fat.
In research published in the European Journal of Clinical Nutrition, subjects had two cups per day of fermented milk containing Lactobacillus Gasseri, (a probiotic strain), for a period of three months.
The subjects reported a reduction in abdominal visceral fat by roughly 4.6 percent and subcutaneous fat by just over 3 percent.
Another research shows the supportive result that: Probiotics are not only conducive to weight loss, but also work very well for belly fat.
Let’s say its like a detoxing agent.
Action Step
You need to support the growth of probiotic bacteria by eating plenty of prebiotic foods that naturally pack in a lot of soluble fiber.
These include:
Asparagus,
Bananas,
Jerusalem artichokes
Garlic,
Onions,
Leeks.
7. Try Intermittent Fasting
A review of research conducted on intermittent fasting reported that subjects experienced a 4 to 7 percent reduction in abdominal fat within a period of two to six months.
Intermittent fasting is effective due to a mix of the following mechanisms:
Lowering insulin levels.
Regulating ghrelin levels, AKA “the hunger ”
Promoting the release of human growth hormone.
Increasing abdominal subcutaneous blood flow.
Stimulating anti-inflammatory cells.
Action Step
In the past few years, I’ve experimented with a few different IF schedules, and this is my personal favorite as it’s easy to implement once your body has adjusted to the new eating approach.
The 16/8 method involves fasting for 16 hours per day, then having all of your meals in an 8 hour period.
For example, you could restrict your food intake to the hours of 1 pm to 9 pm.
So, basically, you’re just hopping breakfast and making lunch your first meal of the day.
Sure, feel free to drink your coffee in the morning—but that’s it.
Try to refrain from any sugar or sweets for breakfast if you don’t want to spend the remaining hours with hunger pangs.
I know there are a lot of IF variations, but 16/8 is the best and easiest form for beginners.
8. Drink Green Tea
When it comes to healthy beverages, green tea tops the list.
I’m talking about pure green tea, no latte, no frappe.
Just classic green tea ala Japan.
Research reported that drinking green tea can increase metabolism by up to 4 percent.
It may not seem as much, but it adds up.
What’s more?
According to research published in the American Journal of Clinical Nutrition, subjects who drank green tea with caffeine saw their weight drop and also reduced their belly fat more than those who only had caffeine.
Action Step
Shoot for 600 mg—or the equivalent of two to three cups of green tea per day.
For those with insomnia, try to have it gradually so you won’t disrupt your sleeping pattern.
An experiment, published in the journal Obesity, reported that for every ten grams increase in soluble fiber intake per day, subjects were able to reduce their tummy fat by roughly 3.7 percent over a period of five years.
Examples of ten grams of soluble fiber include two servings of black beans, two small apples, and two cups of asparagus
Another study published in the Journal of Nutrition revealed that subjects who consumed more fiber from whole grains and cereals had less body fat and belly fat than those who skipped the fiber.
Action Step
Soluble fiber can be found in different foods, including:
Flaxseeds
Brussel sprouts
Avocadoes
Shirataki noodles
Legumes
Blackberries
10. Eat Fatty Fish
A study published in the British Journal of Nutrition that found that consuming omega-3 fatty acids from fatty fish, like mackerel, is effective at reducing visceral fat.
You can also turn to fish oil supplements if you can’t find a good fish source.
Research conducted on subjects with liver fatty diseases reported that fish oil supplements could drastically reduce abdominal and liver fat.
Action Step
Aim for, at least, three servings of fatty fish per week to get enough levels of omega-3’s.
Here are the few:
Sardines
Halibut
Salmon
Herring
Mackerel
11. Go Easy on The Alcohol
They call it a beer belly for a reason.
A single serving of wine, beer, or spirits can pack in roughly 120 to 150 calories, and if you tend to overindulge, you can end with severe calorie overload.
A study published in Obesity found that alcoholic drinks make your brain more sensitive to the smell of food, increasing appetite.
Action Step
I’m not saying that you should give up beer altogether.
But a little moderation can go a long way in helping you get a flat stomach.
Part 2 – Exercise & Running Strategies to Lose Stomach Fat
The way you run, and exercise in general, also matters when it comes to burning belly fat.
Apply the following strategies to ensure you’re making the most out of your sweat time.
12. Do Intervals
I’ve already confirmed that running does burn stomach fat, however, logging endless miles isn’t the best way to go.
Instead, do intervals by alternating between high-intensity bursts of running and slow jogging or walking for recovery.
Not only good for speed work, according to studies, intervals are proven to reduce belly fat and boost metabolism.
Action Step
Start with a proper warm-up of 5 to 10 minutes of slow jogging to raise your core temperature and get your muscles ready for the task ahead.
Go hard for 30 seconds, then rest for one minute, then go hard again.
Classic ab exercises like sit-ups and crunches can strengthen your abs, but they’re not the most efficient exercises you can do to help you lose belly fat.
So what kind of ab exercises you should be doing?
You need exercises that engage multiple muscle groups and also challenge your cardiovascular system, so you end up burning off more calories.
These also work well for building strength in the core muscles—upper and lower abs, obliques, glutes.
Action Step
One of the best core exercises in the world is the good ol’ planks, where you hold yourself in a standard push-up position, core engaged, back flat, forearms resting firmly on the ground.
Planks cannot only hit your core hard, but they also activate your legs, chest, and shoulders.
Alignment first, strength later.
If you are beginner, then start with 3 to 5 sets of plank hold for 20 to 30 seconds each.
As you get stronger, hold it for longer and try adding in more variations.
14. Try HIIT Bodyweight Training
High-intensity interval training, as the name implies, consists of alternating between intense exercise intervals with recovery periods of low-intensity training.
Greek researchers found that performing intervals helped subjects lose more belly fat than moderate steady-state cardio training.
Another research published in the Journal of Sports & Physical Fitness showed that HIIT style workouts increase metabolism.
This means you continue burning calories at a higher rate for several hours post-workout.
“Also, You can try some waist cinchers while HIIT Bodyweight Training. Learning about Best Waist Trainer it will make your time less consumed and eventually you would see the results much faster.”
Action Step
You can copy my bodyweight routine below and do reps as many as possible with good form.
Take 20 seconds of rest between each exercise, then rest for one to two minutes between each round.
Research reported that resistance training to be super beneficial for people with prediabetes, type II diabetes, and other metabolic issues.
For instance, this experiment revealed that a mix of strength training and cardio exercise is most effective in reducing visceral fat in overweight teenagers.
Action Step
Incorporate the following guidelines into your training program:
Start out training with a personal trainer. This will help you nail good form from the get-go—key to injury-free and efficient training.
Combine it with cardio. How? By adding kettlebells, battle ropes, medicine ball exercises.
Do compound moves. Spot reduction is a myth. Instead, do multi-joint, full-body exercises that target many muscles at once. Examples include squats, bench presses, deadlifts, overhead presses, burpees, etc.
Go heavy or go home. Research shows that opting for heavier weight with fewer reps is most useful for shedding body fat. And don’t worry about getting bulked up.
Lifestyle Changes To Get a Flat Stomach
Your everyday lifestyle choices can also affect your belly fat loss results.
Don’t worry.
I’m sharing with you below the exact measures you need to take to get your lifestyle up to speed.
The sweat will be for nothing if you neglect your lifestyle.
16. Sleep Well
According to a study published in the journal Sleep, people how logged six to seven hours of sleep during the night’s time had the lowest levels of visceral fat.
The researchers concluded that sleeping above or below that range was linked to more belly fat, and those who slept less than 5 hours reported the worst numbers.
In a 16-year study, 68,000 women who logged in less than five hours of sleep per night were likely to gain weight than those who slept seven hours or longer per night.
Research also has associated sleep deprivation with a number of conditions that contribute to excess visceral fats.
These include:
Increased concentration of the hormone cortisol and serotonin..
Reduced insulin sensitivity
Reduced levels of the satiety hormone leptin and increased secretion of hunger-inducing ghrelin.
Action Step
Here is what you need to ensure that you are getting enough sleep.
Sleep at least 7 to 8 hours of high-quality uninterrupted sleep during the night’s time.
Ensure quality sleep by removing all sorts of distractions, like your TV, Smartphone, and other electronics, from your bedroom.
Keep your room cool—around 65 degrees. Some people prefer a warm room, so make it as comfy as you want.
Avoid caffeine and other stimulants three to four hours before going to bed.
Keep a strict and fixed sleeping schedule by going to bed and getting up at the same time, even on the weekend.
Accept the fact that you cannot accomplish everything on the to-do list. That’s life, and bad stuff happens to good people all the time.
Your bedroom has two functions: Sleep and sex. So keep it that way.
17. Reduce Stress
A study from the Ohio State University revealed that stress could hinder you from losing weight, or even add more pounds, by disturbing healthy hormone regulation.
It will make you hungry as your body keeps on releasing cortisol as long as the stress continues.
The bad news is when you are stressed out, you will tend to go for high-fat, high-calorie treats, and foods because these foods stimulate the brain to release good-feel chemicals that ease the tension.
Action Step
Here are a few things you can do here:
Start meditating. Techniques like Vipassana and Transcendental Meditation can be easily learned in the comfort of your house. Not into silent meditation? Try vibrational meditation like a Tibetan bowl or gong bath.
Keep a daily journal and jot down what’s bothering you. This will help you identify major stressors in life, along with ways of dealing with them.
Make more time for yourself. Learn how to be more assertive and say no to family members, friends, and the rest of the world, especially when they ask you for something you just don’t have the time to do.
Get enough sleep—at least 7 to 8 hours a night.
Remove friction and grey zone areas from your life.
Find time to do the things you enjoy—even if it’s watching South Park for the third time.
18. Set Challenging Goals
Research reported in the Journal of Human Nutrition & Dietetics suggested that the key to long-term weight loss is setting challenging goals.
The study, led by researchers at Nottingham University, assessed the impact of goal setting in roughly 24,000 overweight participants for a 12-month duration.
The following conclusion:
Subjects who set no clear goals were the least successful overall
Those who set relatively modest goals shed 10 percent of their body weight.
Those who set more challenging goals lost an average of 19 percent of their body in one year–almost twice as much weight as the “realistic group.”
Also, this falls within the expert recommendation for a safe weight loss of one to two pounds per week.
Action Step
As a rule of thumb, start out by setting short-term fat loss goals.
These shorter, mini, goals are gradual achievements that lead up to your ultimate goals.
A good example would be to lose one pound per week.
That might not seem like much, but it adds up.
Keep that weight loss consistent for three months, and you’ll achieve the longer-term goal of shedding 10 to 12 pounds, in other words, aim for 10-20% from your old bodyweight.
You should expect slow, gradual weight loss, but not instant results. Everything instant are never good.
19. Stay Consistent
Consistency at its best!
The key to shedding the pounds and keeping them off is consistently losing a small amount each week, according to research conducted at the Drexel University.
Duing the experiment, a group of 183 overweight participants went on a weight loss plan for a year.
In the end, subjects who shed a consistent amount of weight over the first two months of the experiment ended up losing more weight than the yo-yo dieters, despite the latter group reporting bigger weight loss results to start.
Further research on achievement and personal success shows that the most successful people in the world—those you might consider lucky—possess a tremendous level of perseverance.
Never give up before you even start it.
Action Step
Make exercise a daily must remove junk foods from your life, do the work, and you’ll see improvement, but just not right away.
It’s okay to have some time for recreational foods or cheating day, but please limit it as much as possible.
And that’s all.
Today’s post is full of useful strategies to help you burn belly fat and get a flat stomach.
But it’s up to you to get started on the path.
Eat right, exercise often and take care of your body.
The rest is just details.
Conclusion
I think that’s it for today. If you’re still asking yourself “does running burn belly fat?” then today’s article should get you started on the right path.
Don’t worry, I will be writing more about running to lose belly fat in the near future.
Please do your best to put into action what you just learned so you can lose your belly fat and enjoy a flat stomach.
In the meantime, thank you for reading my post.
Feel free to leave your comments and questions below.
If you’re looking for a way to spice up your runs, make your training more exciting, and become a faster, stronger runner—then fartlek training is the answer!
In this article, we’ll break down everything you need to know about fartlek training: what it is, the benefits and potential downsides, how often you should do it, and some great routines to get you started.
What is Fartlek Training
Imagine playing tag or hide and seek—it’s fun, spontaneous, and dynamic.
Fartlek brings that playful spirit to your runs by mixing up your pace and intensity based on how you feel and your surroundings.
In a fartlek run, you switch it up between quick sprints and slower recovery jogs.
Unlike structured interval training, fartlek has no set distances or times. It’s all about listening to your body and adjusting your speed on the fly.
For example, you might sprint to the next tree, then slow down to jog until you feel ready to speed up again. It’s like riding a roller coaster with ups and downs that keep your body guessing and adapting.
What’s great about fartlek training? Its flexibility
Whether running solo, enjoying a scenic trail, or even navigating city streets, fartlek can be seamlessly integrated into any running environment.
Plus, it keeps your workouts fun and engaging, preventing the dullness that sometimes comes with repetitive training.
If you want to learn more about the history and evolution of fartlek training, check out these sources:
Fartlek vs. Interval Training: What’s the Difference?
You might think, “Isn’t fartlek just another form of interval training?” While they share similarities, there are key differences that set them apart:
Structure:
Interval Training: Highly structured with specific distances or times for each interval and set recovery periods. For instance, you might run 400 meters at a fast pace, then walk or jog for 200 meters to recover.
Fartlek Training: More flexible and spontaneous. There are no predefined distances or times; instead, you decide when to speed up and slow down based on how you feel or landmarks around you.
Flexibility:
Interval Training: Follows a strict plan, making it easier to measure progress but can feel repetitive.
Fartlek Training: Allows for more creativity and adaptability, making each run unique and enjoyable.
Continuous Movement:
Interval Training: Typically involves stopping or walking to recover between high-intensity efforts.
Fartlek Training: Involves continuous running, with speed changes happening seamlessly as you go.
Benefits of Fartlek Training
Fartlek training boosts your running performance and overall fitness in many ways
Let me explain more.
Improves Speed and Endurance
Fartlek training simultaneously targets your aerobic (endurance) and anaerobic (speed) systems. The bursts of fast running help improve your speed, while the slower jogs build your endurance. This dual approach makes fartlek one of the most efficient ways to enhance your overall running performance.
Enhances Mental Toughness
Mixing up your pace keeps your mind engaged and helps you develop mental resilience. You learn to push through discomfort during sprints and manage recovery periods effectively. This mental training is invaluable during races, especially when you need to maintain focus and motivation.
Prevents Boredom
Let’s be honest—running the same pace for miles can get monotonous. Fartlek training injects variety into your workouts, making them more enjoyable and less predictable. This variety helps maintain your enthusiasm and commitment to running.
Burns More Calories
Fartlek training is a form of high-intensity interval training (HIIT), which means it can help you burn more calories in a shorter amount of time. The intense bursts of speed elevate your heart rate, leading to increased calorie burn both during and after your workout. Studies have shown that HIIT workouts, including fartlek training, can burn up to 30% more calories than steady-state cardio.
Improves Race Performance
During a marathon, you might need to sprint to overtake another runner or slow down after a hill. Fartlek training mimics these scenarios, making you better equipped to handle them during actual races.
Downsides of Fartlek Training
While fartlek training has a lot to offer, I should also warn you about the potential downsides:
Not Ideal for Beginners
If you’re new to running, fartlek might be too intense initially. It’s crucial to build a solid aerobic base with consistent, steady runs before introducing speed play. Jumping into fartlek too soon can increase the risk of injury.
So if you’re a total noob, I’d urge to focus on establishing a regular running routine for at least 2-3 months before trying fartlek workouts.
Risk of Injury
The sudden changes in pace can put additional stress on your muscles, joints, and ligaments. Without proper warm-up and listening to your body, you might be prone to strains, sprains, or other injuries.
That’s why you should always start with a thorough warm-up and cool-down. Pay attention to your body’s signals and avoid pushing too hard if you’re feeling fatigued or experiencing pain.
Not Always Suitable for Group Runs
Fartlek training is often best done solo because it relies on personal pacing and spontaneity. If you’re running with a buddy who has a different pace or fitness level, it can be challenging to synchronize your speed changes.
If you prefer running with a partner, consider having designated segments where you both agree to speed up or slow down together, or let one person lead and the other follow their pace.
How Often Should You Do Fartlek Training
How often you should do fartlek training varies with your fitness level, experience, and goals.
Here’s what you need to do:
Start with one fartlek session every two weeks and gradually increase the frequency as your body adapts and you become more comfortable with the training method.
If you want to give it a try, simply warm-up, and then start inserting some surge effort every few minutes.
Still confused?
Here’s a general guideline:
Beginners: Once every two weeks. Focus on building your endurance and getting comfortable with the varied pace changes.
Intermediate Runners: Once a week. Incorporate fartlek into your regular training to continue improving speed and endurance.
Advanced Runners: Up to twice a week. For those training for competitive races, adding multiple fartlek sessions can help fine-tune speed and race strategies.
How to Incorporate Fartlek into Your Routine
Adding Fartlek sessions to your routine is a great way to keep your training fresh and build speed without the pressure of structured intervals. Here’s how to work them into your plan for the best results.
Once a Week
Scheduling one Fartlek run each week is a great way to replace your regular speed or interval workout. Fartlek gives you the benefits of speed work but with a more relaxed, playful approach that makes it easier on both your body and mind.
I’d recommend a day in the middle of the week when your legs are fresh, and keep your long run or rest day on either side. This way, your Fartlek run adds variety to your week without compromising recovery.
Fartlek Training Workouts to Try
Ready to give fartlek training a try? Here are seven fantastic fartlek workouts you can incorporate into your running routine. Choose the ones that best fit your fitness level and training goals.
The 5K/10K Specific Fartlek Run
This workout is perfect for training for a 5K or 10K race. It helps build endurance and speed, essential for achieving a strong race performance.
Recovery: Jog at an easy pace for 1 minute between each surge.
Intensity: Aim for 10-15 seconds per mile faster than your 5K race pace (about 85-90% effort).
Duration: Total workout time is 20-25 minutes, plus a 5-10 minute warm-up and cooldown.
Why It Works: Running at this intensity improves your VO2 max, enhancing your body’s ability to utilize oxygen during exercise, which is crucial for speed and endurance.
Personal Experience: Incorporating this workout into my training helped me break through my plateau and achieve my best in my first 10K race!
The Fartlek Run Surges
This workout focuses on building strength and endurance, ideal for those training for longer distance events like half-marathons and marathons.
What You’ll Do:
Warm-Up: 10-15 minutes of easy jogging.
Surges: Pick up the pace for 1 minute every 7-8 minutes, aiming for at least eight surges throughout your run.
Cooldown: Finish with a 10-minute easy jog to decrease your heart rate.
Why It Works: This method helps you develop the ability to sustain a faster pace for longer periods, which is essential for longer races.
Personal Tip: During my longest training run each week, I add these surges to simulate the fatigue and varying paces you encounter in a marathon. It made the actual race feel much more manageable.
The Pyramid Fartlek Run
The Pyramid Fartlek Run is for you if you prefer a more structured fartlek workout. It mimics the varying efforts you’ll experience during a race.
What You’ll Do:
Warm-Up: 10-minute easy jog.
Intervals:
2 minutes at 5K pace
2 minutes easy jog
3 minutes at a 10K pace
2 minutes easy jog
4 minutes at a half-marathon pace
2 minutes easy jog
4 minutes at a half-marathon pace
2 minutes easy jog
3 minutes at a 10K pace
2 minutes easy jog
2 minutes at 5K pace or faster
Cooldown: 10-minute easy jog.
Why It Works: This structured approach helps you handle different race scenarios, building both speed and endurance in a balanced way.
Personal Insight: I found this workout particularly useful during peak training weeks before races, as it closely mimicked the varied pace demands of race day.
The “Surroundings” Fartlek Run
This workout is about letting your environment dictate speed changes, making your run more interactive and fun.
What You’ll Do:
Warm-Up: 10-minute easy jog.
Surges: Choose landmarks (like a telephone pole, mailbox, or tree) and sprint to each one.
Recovery: Slow down to your normal running pace once you reach the landmark and recover until you decide to pick another landmark.
Safety: Stay aware of your surroundings and adjust your pace based on traffic and terrain.
Why It Works: It keeps your mind engaged and makes running feel like a game, which can be especially motivating and enjoyable.
Personal Story: On a sunny Saturday morning, I ran to every streetlight I passed. It turned a routine run into an exciting adventure, making the miles fly by!
The Music Fartlek Run
Turn your running playlist into a fartlek guide by using the tempo of your songs to dictate your pace changes.
What You’ll Do:
Warm-Up: Start with a 5-10 minute easy jog.
Surges: Sprint or run at a faster pace during high-tempo songs (around 160 BPM).
Recovery: Slow down during slower songs (around 120 BPM).
Cooldown: End with a 5-minute easy jog.
Playlist Example:
Warm-Up:
“Raise Your Glass” – Pink (120 BPM)
“Blow” – Keisha (120 BPM)
First Surge:
“Hey Ya!” – Outkast (160 BPM)
Recovery:
“Blurred Lines” – Robin Thicke (120 BPM)
Second Surge:
“Forever” – Drake, Kanye West & Eminem (160 BPM)
Recovery:
“Lights” – Ellie Goulding (120 BPM)
Third Surge:
“Pain” – Three Days Grace (160 BPM)
Recovery:
“Bleeding Out” – Imagine Dragons (120 BPM)
Fourth Surge:
“In Pieces” – Linkin Park (160 BPM)
Cool Down:
“All These Things I’ve Done” – The Killers (120 BPM)
“Sail” – AWOLNATION (120 BPM)
Why It Works: Music naturally motivates you and helps you manage your pace without watching the clock.
Personal Tip: I love creating themed playlists for different types of runs. It adds an extra layer of enjoyment and helps me stay committed to my training.
The Multi-Sprint Sports Fartlek Run
Perfect for athletes who participate in sports requiring quick bursts of speed and agility, like soccer, basketball, or football.
What You’ll Do:
Warm-Up: 10-15 minutes of easy jogging.
Intervals:
60-second run at 70% maximum effort
90-second hard run at 80% maximum effort
45-second jog at 60% maximum effort
20-second sprint at 90% maximum effort
Run backward for 1 minute at your fastest pace
45-second jog for recovery
Run hard for 1 minute
Repeat: Complete this cycle 2-3 times.
Cooldown: 10-minute easy jog.
Why It Works: This dynamic workout improves your ability to handle varying intensities and directions, which is essential for sports performance.
Personal Experience: Integrating this workout into my training during sports season helped me stay agile and quick on the field, improving my overall game performance.
The Treadmill Fartlek Run
Can’t enjoy the outdoors? No problem! You can still get the benefits of fartlek training indoors with your treadmill.
What You’ll Do:
Warm-Up: 10-minute easy jog at 7 MPH.
Surges:
Speed up to 10 MPH for 1 minute.
Maintain 10 MPH but increase the incline to 6% for 30 seconds.
Recover by jogging at 7 MPH for 3 minutes.
Speed up to 11 MPH for 2 minutes.
Reduce speed to 9 MPH but increase the incline to 7% for 1 minute.
Slow down to 6 MPH for 3 minutes.
Keep the same speed but increase the incline to 7% for 2 minutes.
Maintain the same incline but speed up to 9.5 MPH as long as you can run well.
Cooldown: 5-minute slow jog at your cool-down pace.
The Conclusion
Whether aiming for a personal record or just some fun, fartlek training is a thrilling break from your usual routine
It’s a fantastic way to improve your running performance while keeping your workouts fresh and engaging. Give it a try on your next run and see just how fun and challenging it can be!
Got any fartlek stories or questions? Drop a comment below.
Looking to take your running game to the next level? If so, sprint training is your ticket to burning calories, increasing speed, and building muscular endurance.
However, for those who have never tried it before, starting a sprint training program can be intimidating. It’s like signing up for an advanced physics course when you haven’t brushed up on the basics in a while. Except, unlike physics, sprinting can leave you with sore muscles and potential injuries if you’re not careful.
But fear not because I’m here to guide you through the process!
In this post, I’ll be sharing the ultimate beginner’s guide to sprint training.
I’ll cover everything you need to know to get started, from proper warm-ups to the best sprinting workouts.
So, let’s lace up our shoes and get ready to sprint toward a stronger, fitter you!
What is Sprint Training
Sprint training consists of high-intensity, short bursts of running performed at top speed. This workout method helps build muscle, burn fat, and increase metabolism.
There are two basic ways to perform sprint workouts: on flat surfaces or incline surfaces. If you’re just starting out, flat sprints are the way to go. All you need is a safe, open area like a track, jogging path, or sports field. And trust me, and you’ll want to be paying attention to your surroundings – the last thing you want is to be dodging pedestrians or tripping over debris mid-sprint.
Once you’ve built up your base with flat sprints, it’s time to take things up a notch with incline sprints. These are more challenging but also more rewarding. To do incline sprints, find a hill with a steep grade and at least 40 to 60 yards of running space.
Just imagine the satisfaction of conquering a steep hill or powering up a mountain path at top speed.
The Benefits of Sprint Training
Sprint training is not just a workout, it’s a way of life. And the benefits are worth the effort. Science has proven that sprint training is a highly efficient way to provide plenty of benefits.
Of course, don’t take my word for it.
A study published in the Journal of Strength and Conditioning Research shows that sprinting drills can help you build endurance and improve your running performance.
What’s more?
This type of training can improve your VO2 max more than any other form of exercise, according to a meta-analysis published in Sports Medicine.
And the best part? HIIT running burns more calories in half the time of a steady-state workout, as reported by Biology of Sports..
I can go on and on about the importance of HIIT for runners, but that’s another topic for another day.
Here’s more about the history as well as the benefits of a sprint training program:
While sprint training has a lot to offer when it comes to improving speed and power, it also has its downsides.
For starters, sprinting puts a lot of stress on your joints, particularly the knees and ankles, so if you’re dealing with any pre-existing joint conditions or injuries, you should proceed with caution.
What’s more?
Sprinting can be challenging for beginners who are overweight or obese, as the extra weight places additional stress on the joints and may increase the risk of injury.
In other words, sprinting is like driving a high-performance sports car. Just like driving a high-performance sports car requires skill and caution, sprinting requires proper form and caution to avoid injury.
If you’re not sure whether sprinting is for you, I’d recommend that you consult with a qualified healthcare professional before beginning any new exercise program.
Running Shoes for Sprinting
Before you lace up your shoes and go for a sprint, you need to choose the right ones. Pro sprinters have different shoes for different tracks and events, and you should too.
Again, don’t take my word for it. A study published in the Journal of Sports Sciences found that track spikes offer better performance than regular running shoes during sprinting. Track spikes are designed to keep you on your toes and offer maximum traction for power and thrust. They also fit snugly, feeling more like an extension of your foot rather than shoes.
Look for a pair of lightweight shoes with a relatively stiff design and an outsole that can grip the track surface for maximum propulsion. Track spikes are a great option, as they offer maximum traction for power and thrust, fitting snugly and feeling like an extension of your foot.
Additionally, consider your running mechanics, training experience, and the field you train in to determine the best type of shoes for your needs.
Recovery is an integral part of any training plan, as it allows your body to rest and repair the muscle tissue that is broken down during exercise. Proper recovery between sprint sessions can help prevent injury, reduce muscle soreness, and improve overall performance.
To promote recovery, do the following:
Consume a balanced diet that includes adequate protein, carbohydrates, and healthy fats.
Hydrate well by drinking plenty of water before, during, and after your workouts.
Try active recovery techniques, such as foam rolling or light stretching, to improve blood flow and reduce muscle tension.
Sleep better. Aim to get 7-8 hours of sleep per night, as sleep is essential for muscle recovery and growth.
Dynamic Warm-up
Think of your warm-up as a key that unlocks your body’s potential. Without it, your muscles and joints are stiff and unprepared for intense exercise, leaving you vulnerable to injury and poor performance.
Here’s how to do it.
Start with a 10-minute easy jog to get your blood flowing, and your heart rate up. Then, incorporate some speed drills to fine-tune your mechanics and prevent injury.
Kick your heels up with some butt kicks, drive your knees high with high knees, and practice quick footwork with ankling. Don’t forget to work your calves with heel raises and improve your coordination with A and B skips. And if you’re feeling bold, add some jumping lunges and backward runs to spice things up.
Now that you’re warmed up and feeling limber, it’s time to dive into the sprinting workout. Start with short strideouts, pushing yourself to run at 80 percent of your maximum effort for 40, 50, and 60 meters with 90 seconds of recovery between each burst. Focus on proper form and maximum speed to get the most out of your training.
Once you’ve completed your sets, finish strong with a closing routine. Sprint as fast as you can for 20 seconds, then jog slowly for a minute to allow your heart rate to recover. Repeat this cycle eight to ten times to really push yourself and see results.
Here is what you need to do next…
Short Strideouts
This is the first section of the sprinting workout and involves performing short sprints at 80 percent max effort with 90 seconds of recovery between each burst.
Focus on maximum speed and proper form.
Here is how to proceed:
Sprint for 40 meters as fast as possible, then rest for 90 seconds.
Sprint for 50 meters as fast as possible, then rest for 90 seconds.
Sprint for 60 meters as fast as possible to complete one set.
Rest for two to three minutes, then perform four to five sets, pushing your body as hard as you can.
Next, perform this closing routine.
Sprint as fast as you can for 20 seconds.
Jog slowly for one minute, allowing your heart rate to slow down and recover fully before jumping into the next sprint.
Repeat the cycle 8 to 10 times.
Proper Sprint Technique For Beginners
Sprinting is like a dance – a carefully choreographed routine of movements that require technique, grace, and proper form. Without proper form, you might find yourself stumbling on the dance floor or, worse yet, nursing an injury.
Let’s start with your shoulders. Imagine your shoulders as a set of wings ready to take flight. Keep them relaxed, and don’t shrug them up. Instead, use them to power your movement, like a graceful bird soaring through the sky.
Now, let’s move on to your arms. Think of them as pistons, moving rapidly and powerfully. Keep them bent at a 90-degree angle and pump them backward in an open arc behind your body. This motion creates momentum, so avoid crossing them over your body.
Next, your elbows should stay flexed at a 90-degree angle and move in a straight line. Pump them back vigorously in coordination with your legs, driving them back to create forward momentum.
As for your feet, focus on pushing off from the toe as if you’re launching yourself like a rocket. Take short, fast strides instead of long ones, as this will help you generate more power and avoid overstriding.
The key to maintaining proper form is to relax your body. Don’t hold onto tension or waste energy. Instead, keep it relaxed like a lazy Sunday afternoon.
For more, watch the following Youtube Tutorial:
How to Cool Down After Sprinting Workouts
Once you’re done sprinting, don’t forget to cool down properly. Start with a slow jog for 5 to 10 minutes, letting your breathing and heart rate gradually return to normal. Then, take a leisurely walk to let your muscles relax.
To finish off, perform a series of static stretches, holding each pose for 45 to 60 seconds. This will help prevent post-workout soreness and keep you feeling limber and ready for your next sprinting session.
Great post-run stretches include:
The Hamstring Stretch
The Calves Stretch
The Hip Stretch
The Beginner Sprint Workout
If you’re new to sprinting, I’d urge you to kick it off with this beginner routine. This session is perfect for anyone looking to get started with sprinting and improve their overall fitness.
To perform this workout, start with a 15-minute warm-up that includes dynamic stretches and light jogging.
Then, perform three 400m sprints at 90% of your maximum speed, resting for 30 seconds between each sprint.
Next, perform three 200m sprints at 90% of your maximum speed, resting for 15 seconds between each sprint.
Finally, perform five 100m sprints at maximum speed, resting for 15 seconds between each sprint. Finish the workout with a 10-minute slow jog cool down.
Explosive Hill Sprint Workout
If you’re looking for a more challenging workout, try incorporating hill sprints into your routine. Uphill running helps you build explosive strength and power that can improve your speed and running economy. Incline training targets your anaerobic energy system, which is the primary source of quick sprinting energy, helping you improve your power and explosiveness. Additionally, running uphill also targets your quadriceps and can improve strength in your tendons and joints.
Here’s a sample hill sprint workout for beginners:
Warm up for 10 to 15 minutes.
Perform your first hill sprints at 80 percent of max power for 30 seconds.
Jog down for recovery. Take more recovery time if you need to.
Repeat the cycle for 15 to 20 minutes. Give it 100 percent each time
Finish your sessions with a 10-minute slow jog on flat ground.
As you get fitter, make this workout more challenging by increasing the number of reps and/or the incline. Keep in mind that hill sprints are pure explosiveness, so they should be quite challenging.
Note – You don’t have to perform these sprints on the steepest hill around—it can also be a gradual incline.
How to Progress Sprint Workouts:
To take your sprint training to the next level, it’s key to gradually increase the intensity, volume, and frequency of your sprints over time. This can be achieved through a process called periodization, which involves dividing your training into distinct phases of increasing intensity and volume.
During the initial phase, focus on building your sprinting power by improving your sprint technique and boosting endurance with shorter sprints and longer rest intervals.
As the months go by, make your workouts more challenging by limiting rest periods and increasing the distance or duration of the sprints. Finally, during the peak phase, perform high-intensity sprints with shorter rest intervals to improve your speed and power.
Cross-Training – Backing up Your Sprint Training Efforts
Do you want to become an explosive sprinter? Then you need to train like one! Sprinting is an anaerobic sport that requires a combination of power and strength to excel. While running intervals and sprints is essential, it’s not enough on its own. To become a top sprinter, you need to strengthen your key sprinting muscles, which is where cross-training comes in.
Let’s start with strength training. I can’t stress enough how important it is for runners. Two to three strength sessions a week will do wonders for your sprinting ability.
When performing your strength exercises, aim for three sets of 8 to 12 reps, pushing yourself to the limit and reaching muscle failure in the last few reps. So what exercises should you be doing? Try barbell squats, front squats, sumo deadlifts, chin-ups, dips, hanging knee raises, jump squats, jump rope, and sled drags.
Power Clean
Begin by standing with your feet shoulder-width apart with a barbell positioned under your shins.
Next, while keeping your back straight and engaging your core, squat down and grab the barbell with an overhand grip a bit wider than shoulder-width.
Please make sure to keep your chest out, shoulder back, and head up the entire time.
Next, while keeping the bar as close to your body as possible, push your knees back, lift your chest up, then start to slowly raise the barbell from the ground to roughly above your knees.
As soon as the bar passes your knees, explosively stand up by first rising up on tiptoes, pulling the bar up higher (leading with the elbows).
Then, once the weight reaches your sternum level, assume a mini-squat position, drop your body under the barbell, flipping your wrists over so that your palms are facing the ceiling, and stand up tall with your upper arms parallel to the ground.
Last up, to lower the bar down, slightly bend your knees then lower the bar to thigh position.
Then slowly lower it to the floor, while keeping the core engaged and back straight the entire time.
Single-Leg Squats
While balancing on your right foot while extending the left straight in front as high as possible with arms extended out, squat down by bending at the knee and sitting your hips back.
Imagine you are going to sit in a chair behind you.
Once you reach at least a 100-degree angle in your right knee, extend your leg back to standing position, repeat for 8 to 10 reps, then switch sides.
If the single-leg squat is too challenging, then perform the chair assist or the TRX version.
For more challenge, rest a dumbbell on your chest.
Please make sure to keep your back flat and the right knee pointing in the same direction as the right foot.
Romanian Deadlift
Start by holding a loaded barbell at the hip level with a pronated grip—with the palms facing down.
keep your knees slightly bent, hips high, and shoulder on top of the barbell.
Next, lower the barbell by moving your butt back and bending your hips as far as you can while keeping the core engaged and back straight throughout the motion.
make sure to keep the barbell as close to your body as possible, with shoulders back and head looking forward the entire time.
Once you reach the bottom of your range of motion (you will be feeling a good stretch in the hamstrings if you are doing it right), slowly return to the starting position then stand up tall, and repeat for the desired reps.
I love to do this in front of the mirror because I can keep my lower back under control.
Keep it straight, don’t let it curved too much.
Plyometric Lunges
Begin by assuming an athletic position, then lunge forward with your right leg.
Next, while keeping the torso straight and core engaged, jump up as high as possible, and switch your leg position in midair, landing with your left leg in a forward lunge.
Then, powerfully jump up and switch legs to land back in a lunge with the left leg out in front.
Keep jump lunging, alternating sides for 45-second to one minute.
Bench Press
Start by laying on your back on a flat bench.
grab the bar with an overhand grip, lift it off the rack, and hold it above your chest with arms fully extended and core engaged.
Next, slowly lower the bar straight down in a controlled and slow motion until it touches the middle of your chest.
Hold for a moment, then press the barbell in a straight line back up to the starting position.
Please focus on using your chest muscles to move the bar throughout the exercise.
Don’t let your shoulder and elbow work alone.
No cheating allowed.
Perform 10 to 12 reps to complete one set.
Box jumps
Stand tall feet hip-width apart, at a comfortable distance from a 60cm high box or an elevated step (or sturdy object).
Next, assume a mini squat, then while engaging your core, extending your hips and swinging your arms, leap onto the box, landing softly on both feet.
Hold for a moment, then jump backward down to starting position and spring quickly back up.
Sprint Training Explained – The Conclusion
Ready to take your running routine to the next level? Sprint workouts are the secret weapon you need!
These quick and effective fitness boosters are perfect for runners who want to improve their athletic power and performance, but don’t have the luxury of long runs.
So, lace up your sneakers and get ready to sprint your way to success!
Whether it’s your first 5K or you’re gearing up for a marathon, long runs are a big deal in any training plan
I remember how daunting my first long run felt—over an hour on my feet seemed impossible! Yet, these runs soon became the cornerstone of my training, teaching me not just to endure but to thrive over longer distances.
Let me share what I’ve figured out about tackling long runs, from the approach to all the benefits they brin
What is Considered a Long Run
A long run is pretty much any run that goes beyond your usual distance.
Typically, long runs last between 60 to 120 minutes (or more, for advanced runners), and they are meant to be done at an easy pace—slow enough to carry on a conversation without getting out of breath.
The distance in the long run varies depending on your fitness level and what you’re training for. For beginners, a long run might be around 5 to 7 miles.
For more experienced runners, especially those training for marathons, long runs can go up to 16 to 20 miles or more.
As you get fitter, you’ll naturally run longer and stronger, and what once felt like a long, slow run will become your new normal.
Let me explain some of the reasons why they’re parcel and parcel of any training plan:
Builds Endurance. Long runs help your body learn to conserve energy, so you can keep going longer without hitting a wall. The more time you spend on your feet, the better your body uses oxygen and burning fat for fuel, which is especially useful for marathon training.
Strengthens Muscles and Bones. Long distances really strengthen your leg muscles and even make your joints more resilient. It’s like building up armor for your legs!. It also builds up the connective tissues and bones in your legs, making them more injury-resistant. Over time, this makes you a more resilient runner.
Boosts Mitochondria and Capillaries. Long runs help your body create more capillaries (the tiny blood vessels that deliver oxygen to your muscles) and mitochondria (the energy powerhouses in your cells). This makes your muscles more efficient at producing energy, allowing you to run faster and longer with less effort.
Improves Mental Toughness. People don’t talk about it enough, but long runs are huge for building mental toughness. In the beginning, I’d stare at my training schedule and feel a pit in my stomach when I saw a 15-miler. I’d think, “Can I really do that?” But each time I finished, I gained confidence not only in my physical ability but also in my mental resilience.
Improves Running Form. The long run is a great opportunity to focus on your running form. When running at a slower pace, you have time to think about your posture, arm swing, and footstrike, which can help you become a more efficient runner overall.
How Far Should Your Long Runs Be?
Your long-run distance depends on your fitness, what race you’re aiming for, and how much time you can commit to training.
Here’s a general guideline for how long your runs should be based on your target race:
5K: 6 to 8 miles
10K: 8 to 12 miles
Half marathon: 10 to 15 miles
Marathon: 16 to 22 miles
Generally, your long run should make up about 20-30% of your weekly mileage. So, if you’re running 30 miles a week, your long run might be 6-9 miles. The key is to build up gradually—add about 1 mile to your long run each week until you hit your target distance.
Your first long run session is the longest distance you ran within the last two weeks, even if it was just a 5-miler.
Have a starting point?
Great!
This is how you build it up:
While keeping a comfortable pace, plan your long-running route so you can run one extra mile—or roughly 10 minutes—further from one week to the next.
DO NOT exceed the upper range, as doing more than your body can handle increases the risks of injury and burnout.
And please don’t give up. Time flies by, and before you know it, you’ll cover 10, 12, 16, or even 18 miles every weekend.
What’s more?
Leave your other runs and cross-training workouts at the same intensity and distance. Trying to change too many variables at once sets you up for injury and burnout. And you don’t want that.
Honestly, the easiest way to know if you’re going too fast? Make sure you can talk while you’re running
Sure, you’re pushing yourself but not past the point where you can’t carry on a conversation.
Can’t do it without panting? Then you’re running a little bit too fast. Slow it down.
Running alone? Then, try reciting the pledge of allegiance out loud.
The Nose Test
Another trick I use is the ‘nose test’—if you’re breathing comfortably through your nose, you’re at a good pac
Can’t do it?
Then, you need to slow down until you can.
Rate of Perceived Exertion scale
Rate of Perceived Exertion, or RPE, scale is a tech-free way to estimate how much effort you exert during your runs. This is the essence of running by feel.
Running by feel lets you adjust based on how you’re actually feeling, instead of sticking to rigid pace goals. You speed up when things feel easy, then slow down when you get winded.
On a scale from 1 to 10, in which
One to three represents easy activities (no more strenuous than walking),
Four to six is for more moderate activity (the type in which you can maintain a conversation without panting), and
Seven to ten, during which you push your body to the max.
As a rule of thumb, your long runs should be around 5 to 6 on your RPE scale.
To be honest, fueling was an area where I had to learn through trial and error. Before one of my long runs, I loaded up on a giant pasta dinner the night before, thinking I was carb-loading like a pro.
But the next morning, I felt sluggish and heavy—not the energy boost I expected.
Timing and what you eat really make a difference in how your run goes.
Now, I keep it simple. The night before a long run, I’ll have something light but filling, like grilled chicken with sweet potatoes or a bowl of quinoa and veggies.
I avoid heavy sauces or greasy food because that slows me down the next morning. I keep breakfast even lighter—a banana with peanut butter or some toast with almond butter. It’s enough to give me energy without weighing me down.
I also learned the importance of fueling during the run itself. Anything over 90 minutes, and I bring along energy gels or chews.
At first, I thought I didn’t need them, but once I started incorporating them, I noticed a huge difference in my endurance.
I’ll take my first gel around the 45-minute mark and then one every 45 minutes after that, washing them down with water. This strategy keeps me going strong, and I no longer hit that dreaded “wall” in the middle of a long run.
Take it from me: what you eat the night before can totally affect how you feel during your long run. Here are a few meal ideas that provide a good balance of carbs and protein without overloading your digestive system:
Pizza: Keep it simple with a veggie or margarita pizza. Avoid greasy toppings and heavy cheeses.
Couscous: This light grain pairs well with grilled vegetables and lean protein like chicken or tofu.
Salmon: Salmon is rich in protein and omega-3s, making it a great choice for runners. Pair it with sweet potatoes for a healthy dose of carbs.
Grilled Vegetables: Grilled veggies provide essential nutrients without too much fiber, making them a perfect side dish before a long run.
Long Run Variations: Finding What Works Best for You
Long runs are essential, but they don’t have to look the same every time.
Depending on your goals, fitness level, and even mood, there are various ways to approach your long run. Changing things up keeps your runs interesting and allows you to target different aspects of fitness.
Let’s look at a few of the most common long-run variations, each with its unique benefits.
Classic Long Slow run
The long, slow distance (LSD) run is what most people think of when they hear “long run.” It’s a steady, easy-paced run.
LSD runs teach your body to burn fat for fuel, which is especially beneficial for marathon training. By performing these runs by time instead of distance, you’re more likely to avoid fatigue and injuries, and it also gives you flexibility based on how you feel that day. The real goal? Keep it consistent and make sure you’re enjoying the ride.
As a rule, perform these workouts at a conversational pace.
The Negative Split
The negative split is one effective strategy to help you push the pace without overexerting yourself. This involves running the second half of your long run slightly faster than the first.
A form of progression runs, these teach your body to finish strong, which is vital during races. They also help you build speed and endurance at the same time without risking injury from starting too fast. This run can be especially rewarding because you feel yourself getting faster as the run goes on.
To execute it properly, start the first half of your run at a conversational, controlled pace. Once you hit the midpoint, gradually increase your speed and finish the run faster.
For example, if planning a 16-mile run, run the first 8 miles at an easy pace. Then, at the 8-mile mark, gradually pick up the pace for the final 8 miles, aiming to run 10 to 20 seconds faster per mile. Just be sure to choose a pace that’s challenging yet maintainable to the end.
Fartlek Long Runs
If you want to make your long runs more dynamic, add some fartlek intervals. Fartlek means “speed play” in Swedish, and it’s all about mixing up your pace during the run.
I really love this type of training. Fartlek long runs help train different energy systems, improve your speed, and break up the monotony of a steady-paced run. The random nature of the intervals also mimics the unpredictability of race conditions, where you might need to surge to pass someone or speed up for the final stretch.
Here’s how to do them. After warming up, you add short bursts of speed (varying lengths) throughout your run, followed by easy recovery periods.
Fast Finish Long Run
Fast-finish long runs involve running the last few miles of your long run at a faster pace than you started.
This variation is excellent for teaching your body to maintain a strong pace when fatigued.
It helps improve mental toughness and mimics the feeling of pushing through those final miles of a race. However, it’s important to use this method sparingly to avoid overtraining.
Add a fast finish to challenge yourself once you’ve built up enough endurance and feel confident in your long runs. You can aim to hit your marathon pace or even faster for the last 20-30% of the run.
Don’t Diss Recovery
Long runs are tough, and your body will need time to recover. Proper recovery ensures you can continue training hard without risking injury or burnout.
Here are some key strategies for recovering after your long runs:
Hydrate. Rehydrate immediately after your run. Water is essential, but you might also want to include an electrolyte drink if your run was particularly long or done in hot weather. Avoid sugary energy drinks—stick to water or a simple electrolyte solution.
Take a Recovery Day. After a long run, taking at least one recovery day is smart. If you don’t want to take a full day off, opt for light cross-training like cycling, swimming, or yoga. Low-impact activities will help your body recover without adding extra strain.
Stretch and Foam Roll. Stretching after your run can help release any tightness and prevent soreness. Focus on your key running muscles—hamstrings, quads, calves, and hips. Using a foam roller or doing yoga can also help with recovery, keeping your muscles flexible and reducing the risk of injury.
Eat, please. Eating the right post-run meal is crucial. Within 30-60 minutes of finishing your run, have a snack or meal that includes carbohydrates and protein. This will help replenish your glycogen stores and repair muscle tissue.
Here is what a typical running schedule may look like
Monday: Interval run
Tuesday: Rest day or recovery
Wednesday: Fartlek run
Thursday: Hill run
Friday: Easy day
Saturday: Long run
Sunday: Rest
Overall, this is just an example.
You can always come up with your training schedule.
I urge you to do so.
Sample Long Run Training Plan for Different Levels
Building up your long run mileage is essential for improving endurance and strength, but it’s important to do it safely to avoid injury.
Here are sample long run plans for beginner, intermediate, and advanced runners, each designed with gradual progression in mind.
Follow these plans as a guide, and remember: listening to your body always comes first.
Beginner Long Run Plan
This plan is ideal if you’re new to long runs or running consistently. I’d recommend that you stick to the 10% rule—don’t increase your mileage by more than 10% per week. Recovery weeks with lower mileage are essential to let your muscles repair and adapt.
Week 1: 3 miles
Week 2: 4 miles
Week 3: 5 miles
Week 4: 3 miles (recovery week)
Week 5: 6 miles
Week 6: 4 miles (recovery)
Week 7: 7 miles
Week 8: 5 miles (recovery)
Intermediate Long Run Plan
Goal: Build a strong endurance base for half marathon or marathon training, with a steady increase in mileage.
Once you’re past the beginner’s stage, it’s time to build a strong endurance base for half marathon or marathon training, with a steady increase in mileage. I’d urge you to pay attention to how you feel after each long run. Taking a recovery week every 2–3 weeks with lower mileage can prevent burnout and reduce your risk of injury.
Week 1: 5 miles
Week 2: 6 miles
Week 3: 7 miles
Week 4: 5 miles (recovery week)
Week 5: 8 miles
Week 6: 6 miles (recovery)
Week 7: 9 miles
Week 8: 7 miles (recovery)
Week 9: 10 miles
Week 10: 7 miles (recovery)
Advanced Long Run Plan
If you’re preparing for a marathon or an ultramarathon, then you should keep on pushing the distance. For advanced runners, pay extra attention to recovery and cross-training. Long distances require increased rest and active recovery. Consider incorporating foam rolling, stretching, and lower-impact activities like swimming or cycling on non-running days to aid recovery.
Week 1: 8 miles
Week 2: 10 miles
Week 3: 12 miles
Week 4: 8 miles (recovery week)
Week 5: 14 miles
Week 6: 10 miles (recovery)
Week 7: 16 miles
Week 8: 12 miles (recovery)
Week 9: 18 miles
Week 10: 14 miles (recovery)
Week 11: 20 miles
Week 12: 15 miles (recovery)
How Do You Prepare for a Successful Long Run?
Do you have a special pre-run meal?
A playlist that keeps you motivated?
Or maybe a recovery tip that’s made all the difference?
Jump into the comments below and share your best tips and personal experiences with your fellow runners.
Let’s keep each other motivated and ready to tackle those miles!
Looking for the best advice on how to make running fun? Then you’re in the right place.
Here’s the truth.
“Running is boring.”
“Ugh, I have to go running after work!”.
“I really don’t want to go running today.”
“I should take a day off, but I’ll go run anyway.”
If these thoughts have ever crossed your mind, then you’re not alone.
Running is hard, and at times, quitting might feel like an option—maybe the only option.
But you know what, quitting is not the way to go if you’re serious about reaching your running goals.
One thing you can do to make sure you stick with your running routine, despite the negative thoughts, is to make your training more pleasurable.
Easier said than done, of course.
Would you like to learn a few tricks that can help you more running more fun?
Then you have come to the right place.
How To Make Running Fun – The 30 Tricks
Here are 30 measures you can take to make running more pleasurable.
Apply them to your training program and you’ll be able to add some extra enthusiasm back into your running routine.
Make Running Fun – 1. Get The Right Gear
Want to make running more fun (or just less painful)?
Get the right gear as it’s key for helping you avoid pain and injury.
For instance, ill-fitting running shoes can lead to blisters, black toenails, and serious overuse injuries.
Clothing also matters.
Essential items include breathable and waterproof shirts, pocketed leggings as well as clothing for different weathers.
To get the best (and proper) deal, I highly recommend going to a specialist running store, instead of a high street sports shop.
In most of these specialty stores, you can find expert staff (who are runners themselves) that can give you personalized gait analysis and set you off with the right gear.
Make Running Fun – 2. Slow Down
Many beginner runners start off at a sprint, but quickly flame out.
That’s the classic rookie mistake and the reason so many fall out of love with running.
So, how do you start the right way?
What I’d recommend you do is to alternate easy jogging and walking—say a minute of each.
That’s what’s known as the walk/run method, and it’s the best way to get fit without getting hurt.
As your training progresses, adjust your intervals.
Increase the time spent jogging while taking less and less time for recovery until you’re running for 30 to 45 minutes a session without panting for air.
Even then, don’t be hard on yourself.
Make it a rule stick to a conversational pace.
You should be able to hold a conversation with a training buddy without gasping for air.
Before you start running or decide to take your running to the next level, you’ve to have an idea about what you want to achieve.
Do you want to lose weight?
Are you looking to improve your 5K timing?
Do you want to be a role model for your kids?
You have to know your goals then set the right ones.
By doing so, you give yourself something to work toward— even when that inner mind chatter suggests otherwise.
Just know that running goals don’t have to be that complicated.
In fact, they can be as simple as running three times per week or losing 15 pounds.
Once you want to take your training to the next level, make your goals more specific, like running a sub-30-minute 5K or completing a marathon race distance in less than four hours.
Make Running Fun – 4. Reward Yourself For The Tiniest Progress
Studies show that self-rewarding helps improve motivation—running is no exception.
In fact, regardless of the habit you’re trying to build, getting your brain to link the pleasure of the reward with the activity makes it more likely for you to succeed.
That’s a good thing if you ask me.
What’s more?
Your achievement DO NOT have to be big to call for celebration.
In fact, rejoice in everything—even the tiniest progress.
Some of the best rewards include:
Taking a long nap,
Binge-watching your favorite show,
Buying a new running outfit,
Getting new shoes,
Having dinner out with a friend,
Spending the evening at the movies.
Make Running Fun – 5. Race
Running to get in shape is one thing.
Training for a race is an entirely different experience.
In fact, the first time I trained for a race was a big turning point for me. That’s when I felt like a real runner for the first time in my life.
Just don’t sit around, waiting for the perfect race.
Instead, go and register for that race—any practical race— in advance.
Luckily, there are plenty of other races to choose from: mud runs, obstacle races, trail races, or even go the extra mile—literally—with ultra distances, ranging from 50K to a 100-miler or more.
This might sound like the type of advice you’ll usually hear in new age circles, but it’s not all bogus.
The stuff works.
I mean, just think about it for a moment.
All there is the NOW.
No past.
No future.
Only the eternal moment of the NOW.
Here’s how to practice:
First of all, get into the right mindset: clear your mind, breathe deep, stand tall, relax your body, and set your intention on staying in the moment.
Next, focus on what you’re doing and your surrounding.
Bring your attention to your gross motor movements, the temperature, the wind, the elements, and go through every one of your senses: smells, sounds, everything.
Make Running Fun – 10. Give it Time
Making running more fun doesn’t happen overnight.
It actually takes time, and trying to rush things out is never the path to a healthy and happy relationship.
It’s a long-term commitment (with lots of ups and downs just like a real relationship).
Time will tell in the end.
If your current running routine is not working out according to your expectations, then give it time.
Try out different things, change up your routine, reevaluate your goals, ask for help, and get the support you need.
You can find tons of fun, cheap (often free) running apps you can start using right away to make your runs more fun.
These apps not only track your runs, but also inspire you with music, provide valuable coaching, keep you safe, and so on.
Here are some of my favorites:
Couch to 5K. One of the most popular apps in the running world. The C2K app is ideal if you’re looking to go from zero to a true runner. The app guides you through three 30-minute sessions per week to get ready for a 5K race within two months.
Zombies, Run! This app turns your running sessions into a game that takes place in the middle of the aftermath of an apocalyptic zombie world. The app provides a series of stories and missions for you to listen to and complete as you run.
Rock My Run. For music lovers, this app is a must. As the name implies, RockMyRun is an app that provides the best workout music so you can maintain your energy and keep up a rockin’ pace while running.
This is one of my favorites. Runtastic has a more detailed approach to tracking and will record duration, elevation gain, distance, speed, calories burned, and more. It’s ideal if you’re a running nerd like me.
Make Running Fun – 12. Run at Night
Yes, you heard that right.
Maybe this is something you have never done, and not considering to do anytime soon.
Of course, be careful with —especially if you fear for your safety.
To err on the side of caution, run in safe and well-lit areas while wearing reflective gear (even a headlamp if you had to).
You should also consider bringing a pepper spray or partnering up with a buddy or group for extra safety.
In fact, training with a partner is ONE of the best ways to get you committed to your training program.
With the right training partner, you can explore new running routes, try out new running workouts, and gab about the latest episode of The Walking Dead.
don’t be shy and do approach a lot of runners, and keep in mind that if you don’t ask, the answer will always be no.
Ask around.
Join a running club.
Befriend other runners.
Use online running communitiesto match yourself up with a suitable running buddy.
Make Running Fun – 15. Watch TV on the Treadmill
Feeling bored on the treadmill?
Try this.
Watching television helps make treadmill runs more fun.
I tend to prefer humor shows for short runs and drama or police shows for longer runs.
I usually pick different songs for different purposes: a high-energy playlist for faster-paced and interval workouts and a relaxed playlist for my recovery and long runs.
Science also agrees.
According to research out of the Brunel University in London, subjects who listened to music while exercising were able to run farther, swim faster, and bike longer than usual.
To get the most out of music, look for songs with the right tempo and groove.
I recommend playlists organized by BPM (beats per minute).
Apps like Tempo Run and RockMyRun are fantastic for helping you do that.
Make Running Fun – 17. Try a Podcast
Not a fan of music?
Try a podcast.
You can find plenty of running-related podcasts on the web by just doing a simple Google Search.
Also, feel free to listen to other types of podcasts covering a broad range of topics.
My favorite is the 4-Hour workweek blogger Tim Ferris.
He talks about all things fitness, health, adventure, finance, startup, business and everything in between.
Fartlek is a Swedish training term that means “speed play,” and it’s all about performing sprints while following no specific structure
Here’s how to do them?
After a proper warm-up, sight an object in the distance, whether it’s pole, a car, a cat, a person, or the end of the block then sprint to it as fast as you can.
Once you reach it, slow down, recover and sight the next object.
Keep doing it until you can’t do no more.
Make Running Fun – 19. Add Bodyweight Exercises to Your Run
This is not only a fun way to change up your runs, but it can also help you build both strength and stamina.
Add bodyweight exercises to your run by performing do-anywhere moves, such as push-ups, squats, pulse lunges every 5 minutes you spend running.
You can also do some jump roping for a few minutes.
This is like adding a CrossFit elements to your runs.
Make Running Fun – 20. Try Hill Reps
Hill training is a crucial part of any running program—whether you are a recreational runner or an elite athlete.
It builds power and strength like nothing else.
Here is how to proceed:
Locate a long hill that should take you at least five minutes to run up.
Then after a 10-minute dynamic warm-up, run up the hill at a sustainable pace, turn around and recover on the way back down.
Repeat the cycle three to five times (or until you can do no more).
But, research shows that faking a smile tricks the brain into releasing the good-feel chemicals, such as endorphins, and serotonin, associated with states of happiness and euphoria.
Not only that, research shows that smiling decreases recovery time from stress and lowers heart rate.
Here’s how to put it into practice.
Build the habit of greeting every person you pass with a heartfelt nod, a good morning, or a big smile.
Make Running Fun – 22. Do a Ladder Workout
This is another variation of the traditional interval workout.
A ladder workout is a well-known form of speed work interval workout in which you climb, down, or both in speed and distance as the workout progresses.
As a rule, run each interval a bit faster than the preceding one, then jog for 100 to 200 meters for recovery between each interval.
Here is how to proceed:
After a 10-minute dynamic warm-up, run 100m, rest, run 300m, rest, run 400m, rest, run 500m, rest, and so on until you can do no more.
Make Running Fun – 23. Run to Your Favorite Restaurant
Although I don’t usually recommend rewarding your hard effort by indulging in an unhealthy meal, this time, I’m making an exception.
To do this, pick a food or snack spot you’ve been dying to try, plan the running route, then run all the way there.
Or you can also prepare in advance (or order) a huge meal to feast on when you return home from your run.
Whatever you like the most go for it.
Try to avoid junk food, opt for healthier or homemade food.
My favorite: Indian food.
Make Running Fun – 24. Try Motion Meditation
If you want to sense what it’s like to run with the mind and body in union, try meditating while logging the miles.
By doing this, you’ll be taking transcendental strides toward achieving a more focused and calm mind while running.
In fact, I do believe that the time you spend running is perfect for meditating because of the repetitive nature of the sport.
If you don’t know how to do this, then this post on Zen Running from Leo at the Zen Habits Blog.
You can also repeat affirmative words or mantra during your run.
Sometimes you just need to shut the world out and tune in with yourself.
Make Running Fun – 25. Try Trail Running
Trail running is an integral part of any training program.
locate a nearby trail—preferably ones that cross waterways, mud, or rivers—and just get in there and run.
You can also sign up for any mud run or obstacle race course.
For more on trail running, check my full guide here.
Make Running Fun – 26. Try a New Running Form
Two of the most well-known techniques are the Chi Running and Pose Method alternative running forms.
I have personally tried Chi Running, and it’s quite good—especially the keep yourself tall with a slight lean forward technique.
Maybe it’s time you try it out and see for yourself.
Make Running Fun – 27. Try a Running Breathing Ratio
Having trouble breathing properly while running?
Try synchronizing your breaths with your foot strikes, in what’s known as rhythmic breathing.
In theory, breathing this way not only helps you stay more focused (and in the present) but may also prevent injury.
That’s a good thing if you ask me.
Of course, the exact breathing ratio will depend, mostly, on your running intensity and fitness level, but for a beginner, I’d recommend a 2:3 breathing ratio pattern.
This involves running for three steps on the inhale, then out for two steps. In for three steps, out for two steps…
I think you get the big picture here.
Make Running Fun – 28. Do a Negative Split
Instead of keeping the same level of intensity/speed throughout your run, perform the first portion of the workout 10 to 15 seconds per mile slower than your average 5K pace.
Then, once you reach the halfway mark, speed it up, and run the rest of the distance 10 to 15 seconds faster than your average 5K pace.
For the last few hundred yards, go as fast as you can without fainting.
Make Running Fun – 29. Join a Running Club
If running with just one partner didn’t do the trick, then join a running club.
These clubs are freaking everywhere, and chances you are already living near one right now.
Most of these clubs also cost a few bucks a year and might organize a free event every now and then.
The competitive sprite of a running group can encourage you to push a little bit further and harder than you’d do when you go solo.
How To Make Running Fun – The Conclusion
There you have it Making your runs more fun is just as simple as taking a few of the above measures The rest is just details
Please feel free to leave your comments and questions in the section below
Whether you just picked up running or are an elite runner, investing in a nice pair of running sunglasses is essential.
Picking the right pair of frames for outdoor exercise can sometimes be tricky, but no need to worry—in today’s post, I got you covered.
In today’s post, I’m providing you with the guidelines you need to find the perfect eyewear for any running distance.
Please keep in mind, I’m not gonna give you style advice, but comfort advice.
In this article, I’ll share with you the guidelines you need to help you choose the perfect pair of sunglasses for your next run.
The Dangers Of Sunlights
Our eyes are one of the vital organs—and they deserve all the protection they can get.
Not only do your eyes see shapes and distinguish between millions of colors but also regulate light signals that keep your body’s internal clock functioning properly.
So why should you wear sunglasses when running?
Excessive sun exposure can take a toll not only on your skin but on your eyes, too.
It can actually damage your eyesight in more than one way.
Without proper eye protection, excessive exposure increase your risk of developing eye problems such as from the lightest problem, foreign bodies, dry eye syndromes, to cataracts, macular degeneration, and growth on the eyes called pterygium and pinguecula.
That’s not the whole story.
The eyelids and the sensitive skin surrounding it are cancer-prone.
What’s more?
Running eyewear will also help keep the rain and elements out of your eyes during rainy weather.
Rainwater can be too acidic, causing a lot of harm.
Sports sunglasses can also protect your eyes from insects, cobwebs, leaves, branches, or any mud or dirt from getting into your eyes when running outdoor, especially on trails.
The bottom line –Proper eyewear is one of the best ways to minimize eye damage and should be part of your running kit and gear.
You don’t need to be an elite runner to grab one running glasses for you.
How To Choose The Right Running Sunglasses
Here’s what to look for when choosing running sunglasses:
Protection
The first factor to consider when choosing a pair of running sunglasses is the level of protection.
There are three types of rays emitted by the sun: UVA, UVB, and UVC— When choosing running sunglasses, look for a pair that blocks all of these ultraviolet rays.
What’s more?
Remember—Ultraviolet light can be dangerous on both sunny days and when the skies are cloudy.
So it’s best to keep your eyes protected anytime you’re running outdoors.
Running Sunglasses – Proper Fit & Comfort
Casual sunglasses may protect your eyes from sunlight, but might not stay in place when running, so another priority is getting a pair that doesn’t bounce around.
Go for what feels most comfortable for you.
Not only finding a pair of sunglasses that stay in place while running is comfortable, but can also prevent unnecessary tensing, distraction, strain, and squinting.
For instance, if you have a wide face, make sure your running sunglasses don’t pinch over the temples.
Conversely, if you have a smaller head, look for a model that fits tightly and doesn’t slip nor bounce around.
Take some attention to your nose shape too, make sure the bridge fits perfectly and not slips down when you start bouncing the ground.
UV rays can reach your eyes from all angles, so go for sunglasses that cover as much of the eye area as possible.
I’d recommend wraparound sunglasses as these offer the best coverage from side to side.
Polarized Tint
Consider getting a pair of sunglasses with polarized lenses as they’ll reduce glare, especially if you do a lot of running on paved roads or near lakes.
The polarization can reduce the glare reflected from the cars and road surfaces, allowing you to pay more attention to your run.
Wear A Hat Or Visor
Besides running sunglasses, another measure for added protection is wearing a cap or a visor.
A hat helps shade the entire top half of your face, especially the sensitive skin on the eyelids that sunglasses often fail to protect against the sun’s harmful rays.
In fact, a cap or wide-brimmed hat may block as much as half of the UV rays.
These can also hinder UV rays that strike the eyes from above or around glasses.
What’s more?
Headgear can also help absorb sweat, so it won’t get into your eyes.
You’ll also love running with a hat if you get caught running in the rain.
Conclusion
In the end, the price is not that important.
Pick a pair of running glasses with these features, not the most expensive one.
Ready to ditch the city streets and venture into the wild world of trail running? You’re in the right spot!
If you’ve been pondering the idea of hitting the trails but aren’t quite sure where to begin, don’t fret. Many new runners face the same dilemma. The world of trail running offers a refreshing escape from the concrete jungle, but those first steps can be intimidating.
But hey, there’s no need to worry any longer! In this article, we’re about to embark on a journey—a complete guide to trail running that’ll turn you from a city slicker to a trail-blazing pro. By the time you finish reading, you’ll have all the knowledge you need to:
Start trail running with confidence
Discover fantastic trails near you
Stay safe and sound during your trail adventures
Pick the perfect trail running gear
Excited? Good! So, let’s lace up those shoes, embrace the great outdoors, and dive into the exciting world of trail running.
Trail Running Explained
So, what’s trail running all about?
In layman’s terms, trail running involves running on anything that is unpaved and/or natural, mostly taking place on softer, more cushioned surfaces like dirt paths and grass.
In general, a good trail surface should:
(1) Offer natural obstacles (think roots and rocks),
(2) Be unpaved (preferably natural),
(3) Provide great scenery (away from the hustle and bustle of the city) and
(4) Involve elevation gain (lots of ascents and descents).
The Benefits of Trail Running
Let’s uncover the treasure trove of benefits that await you in the world of trail running. It’s not just a run; it’s a journey filled with advantages you won’t want to miss out on.
Less Risk of injury. Trail running is your body’s best friend. Why? Because it’s a kinder, gentler alternative to the relentless pounding of pavement. The surfaces beneath your feet are forgiving, like a plush carpet for your muscles and joints.
More challenge. Trail running serves up a smorgasbord of obstacles. You’ll conquer steep hills that leave your lungs gasping for air, navigate technical terrain that demands quick thinking and nimble footwork, and power through mud, rocks, and roots.
Burns more calories. Research shows that trail running can torch around 10 percent more calories than road running. Sure, 10 percent might not sound like a lot, but it adds up over time. So, if you’re looking to shed those extra pounds while enjoying nature’s beauty, trail running is key.
Improves balance and coordination. As you navigate the unpredictable terrain, your body engages those smaller, intrinsic “helper” muscles, especially in the hips and core. These muscles work in harmony to keep you upright, helping you develop a rock-solid foundation and agility.
Gets you into nature. The off-beaten path whisks you away from the hustle and bustle of city life, immersing you in the tranquility of the wilderness. Picture yourself running alongside glistening streams, weaving through ancient forests, and breathing in the pure, untamed air.
What’s not to like!
The Bad News
Now, before you dive headfirst into the thrilling world of trail running, let’s address the elephant on the trail: the challenges. Here a few:
The Rugged Terrain: Mother Nature doesn’t always lay out a red carpet for trail runners. You’ll encounter steep ascents and descents that feel like scaling a mini-mountain, jagged terrains that test your footing, and sneaky spots in the sand that can throw off your balance. But guess what? These challenges are what makes trail running an epic adventure.
Nature’s Little Surprises: Picture this: branches seemingly conspiring to trip you up, low-hanging trees that demand you to duck and dive, and rocks and roots that play hide-and-seek with your feet. It’s a wilderness out there, and these surprises are all part of the game.
Finding the perfect trail is like discovering a hidden gem, and it can make or break your trail running experience.
Here are a few tips on how to locate the best trails around you.
Urban Trails Exist:
Living in a bustling urban area doesn’t mean you’re miles away from trails. You’d be surprised at how many hidden pockets of nature you can find. Look for local reserves, parks, or even the network of gravel roads and dirt trails that many towns and cities offer. These can be your starting point for off-road running adventures.
Connect with the Community:
Joining local running clubs or visiting running stores is like unlocking a treasure trove of trail knowledge. These seasoned runners can point you in the right direction and even introduce you to fellow trail enthusiasts. It’s a win-win!
Tech-Savvy Solutions:
In this digital age, technology can be your trusty sidekick. Consider using apps like Suunto Heat Maps to discover new trails, or simply rely on Google and Google Earth to scout potential routes. The internet is teeming with resources like Trail Run Project, where you can find valuable trail information and even connect with the trail-running community.
Know Your Terrain:
Before you lace up those trail shoes, do some research on your chosen trail. Understand its unique characteristics, from potential obstacles and hazards to convenient pit stops.
And don’t forget to check for any wildlife encounters you might expect—knowledge is your best friend when it comes to staying safe.
Get the Right Trail Running Shoes
Ah, the age-old debate: road shoes vs. trail shoes. Let’s dive into this footwear conundrum, shall we?
Road Shoes vs. Trail Shoes:
You might wonder if your trusty road shoes can handle the trails. Well, for short trail runs, they can do the job, but hear us out. Regular trail running will eventually call for a pair of dedicated trail shoes. Why, you ask? Let’s break it down:
Protect Those Feet:
Trail shoes are your armor against all sorts of foot-related troubles. From the ever-dreaded stubbed toes to bruised soles and slippery falls, they’ve got you covered. Plus, with those gnarly terrains and uneven surfaces, a sprained ankle might be lurking.
Lower to the Ground:
Here’s a nifty trick that trail shoes bring to the table—they tend to be lower profile, meaning they sit closer to the ground. Why is this important, you wonder? Well, it significantly reduces your risk of those pesky ankle twists and sprains. No one wants to hobble home after a run, right?
Traction Galore:
Ever found yourself sliding around on muddy trails like Bambi on ice? Trail shoes come equipped with rugged treads that offer more grip than a superhero on a mission. Slippery slopes and muddy paths won’t stand a chance.
Get the Right Trail Running Gear
Now, let’s talk gear because hitting the trails isn’t just about the shoes; it’s about being well-prepared for whatever Mother Nature throws your way.
So, gear up, trailblazers!
Trail-Worthy Threads:
Your regular running gear won’t cut it here. Opt for technical clothing made from synthetic, moisture-wicking fabric. It’s like your second skin, keeping you dry and comfortable through mud, rain, or sweat
Battle the Bugs:
Depending on where and when you run, insects might decide you’re their new favorite snack. Arm yourself with insect repellent—your shield against pesky bites and unwelcome tick guests.
Gaiters: The Unsung Heroes:
These might look like oversized socks, but they’re your secret weapon against nature’s little surprises. Gaiters guard your feet and shoes against the elements—think dirt, debris, and pebbles. They’re like a forcefield for your feet.
Shine a Light:
Planning a dawn or dusk adventure? A headlamp or flashlight is your trusty sidekick. Navigating the trails in the dark becomes a breeze, and you’ll avoid those accidental encounters with tree branches. Ouch!
Alright, let’s get real about your first trail runs. Remember that feeling when you first started running? Well, you might just experience it all over again, and yes, it might not be all sunshine and rainbows.
Even if you’re a seasoned road runner, brace yourself for a reality check: trail running can slow you down. In fact, according to Trail Running magazine, expect to be 10 to 20 percent slower on those winding trails compared to your flat-road pace.
Here’s a little math for you: if you usually conquer a 5-mile road run in a cool 50 minutes, that same distance on the trails might stretch into more than an hour. Yep, it’s a whole different ballgame out there.
However, don’t fret about your pace. Instead, focus on finding your trail running groove. Start with about 60 to 70 percent of your usual effort. Take your time, soak in the surroundings, and, most importantly, keep an eagle eye out for those sneaky obstacles Mother Nature throws your way.
Hydration is always important when you’re running, but it becomes much more crucial during your trail adventures, especially when you find yourself deep in the wilderness, far from the familiar sights of urban life.
Here’s the golden rule: aim to drink at least 15 to 20 ounces of liquid for every hour you’re out there pounding the trails. But hey, if you feel like your body’s thirsting for more, don’t hold back. Listen to what it’s telling you, and gulp down that refreshing H2O.
Now, it’s not just about chugging water; you’ve got to keep those electrolytes in check. Electrolytes are key for optimal performance – calcium, magnesium, potassium, sodium – they’re the ones responsible for muscle function, water retention, and even blood pH levels.
To keep the hydration game strong, think about investing in a trusty hydration belt or pack. Sure, some folks might opt for the handheld water bottle, but let’s be honest, it can be a bit distracting – not to mention it might throw off your trail-running groove.
Trail Running Safety
Like any other outdoor sport, trail running has its dangers, and if you plan to spend any length of time on remote trails, it’s key to know how to stay safe.
To stay safe on the trails, do the following:
Say something. Tell someone—a family member, a friend, a neighbor, you name it—where you’re running and let them know when they should expect to hear back from you. Here’s the full guide to safe running.
Cell phones & maps. Bring your cell phone, and learn how to use a map and a compass —in the event you get lost. Of course, most phones today are equipped with a GPS system, but you should keep in mind there may be no signal outside city limits.
Be identifiable. Bring with you your ID and a list of emergency contacts—in the off chance something bad happens to you, God forbid.
Run distraction-free. Leave your headphones at home so you can keep your ears on your surroundings. Remember to enjoy the pristine sights and sounds of the natural world—without letting them distract you from the task at hand.
Stay on the mark. Keep your runs on marked trails as often as possible, and don’t be afraid of running right through a stream—getting your feet wet is part and parcel of the trail running experience.
Run with others. There is safety in numbers, to do your best to schedule your trail runs with a training buddy or a running group.
Beware of animals. Familiarize yourself with the type of wildlife in your area, and know what to do when you come face to face with a bear, a mountain lion, a snake, or any other dangerous animal.
Protect yourself. You can always bring with you pepper spray if you are running alone and safety is an issue.
Use a Safety app. Download and use safety apps for your phones, such as Road ID and bSafe.
Bring energy. For long trail runs, make sure to bring with you water and some food and fuel.
Be visible. Put on a headlamp or flashlight if you are planning to run when it’s dark.
Keeps your eyes open. Be mindful of your surroundings. Use common sense. Listen to your gut, and never ignore those ancient gut feelings.
Practice Good Trail Running Etiquette
Trails have their own unspoken code, and if you want to keep the outdoors safe and friendly, it’s time to embrace it. Here are some pearls of wisdom to make you the trail etiquette champ:
Mind Your Manners: Always be aware of fellow trail users. Nobody likes surprises, so if you’re coming up from behind, give a friendly heads-up with a hearty “Passing on your right (or left),” especially if you’re about to zoom past them. It avoids startling them and keeps everyone on the same page. And on those narrow single tracks, be ready to yield if needed.
Maintain Your Space: If you’re part of a running pack, remember the ten-foot rule – keep a healthy distance from each other. This not only ensures you get a better view of the terrain ahead but also prevents any accidental stumbles or tumbles.
Friendly Vibes Only: Embrace your inner trail ambassador. Be the hiker, runner, or walker who smiles, nods, and shares a few friendly words. It’s amazing how a simple “hello” can create a sense of camaraderie on those winding trails.
Spread the Love: Remember, it’s not just about following the rules; it’s about contributing to the thriving trail community. Whether it’s a smile, a nod, or a few encouraging words, spread positivity and make the trail a welcoming place for all.
