The Guide to Pre and Post Run Nutrition – Meal Ideas For Runners

post run nutrition

Looking to improve your performance, speed up recovery, and increase total health and fitness?

Then, you can’t neglect your pre- and post run nutrition.

If you don’t adequately address this, odds are you might not make it down the road.

In fact, consuming the right nutrients at the right times is just as important as the training itself.

To make sure you’re eating the right things at the right times, I have gathered an extensive list of some of the most nutritious pre-run and post-run meals and snacks.

More specifically, I’ll discuss why you should address your pre and post-training nutritional needs.

I’m also sharing a long list of my favorite post and pre-run meal and snack ideas.

Enjoy!

Note: The strategies shared below might not work that well if your goal is to lose weight.

For weight loss eating plans while running, check my weight loss page.

Also, you might want to consult your dietitian for a monthly eating plan that suits your body composition.

Pre Run Nutrition For Runners – Meal Ideas

Proper fueling for training is all about eating the right things at the right time.

Doing so is just as important as the frequency and intensity of your runs.

If you don’t power up your body with the right foods before a run, you won’t have the energy to perform at your best.

Trying to run without the right fuel is like going on a road trip without filling up the gas tank.

You’re not going to get very far.

Moreover, research shows that adequate pre-training eating can help prevent low blood sugar along with its symptoms.

These include dizziness, fatigue, indecisiveness, lack of coordination, muddy thinking, and blurred vision.

How Much Food to Eat Before a Run?

The answer depends on your session intensity/length, fitness level, and personal (digestion) preferences.

The bigger the meal, the longer it’ll take the digestive system to break it down.

That usually translates to less than one hour for a snack, one to two hours for a small meal, and up to three to four hours for a large meal.

Training Intensity and Food Choices

It doesn’t matter whether you are hitting the 400m track or tackling a steep hill—any kind of a run that zaps your energy tankseating something before you head out the door is vital.

As a general guideline, moderate to intense workouts—anything performed at a 5K pace or faster, requires energy.

A small meal two to three hours before setting out, or a large meal the night before the run can, do the trick for most runners.

For an easy run—30 minutes or less at a relaxed and comfortable pace—a glass of water might be all you need before you head out the door—especially if you’re already following sound eating habits.

I’d also suggest that you try exercising in a fasting state.

Looking for a quick boost of energy?

Go for a light snack, such as a banana, an energy drink or orange juice.

If having breakfast before a morning run is out of the question, then have a small piece of fruit, a smoothie, a hypertonic sports drink, or a healthy, energy-rich, dinner the night before.

Pre Run Meals – The Right Choices

Here are some of the foods and snacks I eat before my runs to help keep me energized without weighing me down.

  • Banana or apple with nut butter
  • Two whole eggs with peppers, low-fat cheese, and onions
  • Smoothie
  • Greek yogurt with berries
  • Oatmeal with fruit and low-fat milk
  • Oatmeal with whey protein
  • Jelly toast and peanut butter.
  • Half a cup of brown rice with black beans
  • Half a cup of oatmeal with berries and agave.
  • Apple with a serving of walnuts
  • Sweetened potato with steamed broccoli in olive oil
  • Salad with roasted chickpeas and vinegar
  • Burrito with beans and brown rice
  • Banana with almond butter
  • Quinoa bowl with pecans and blackberries
  • Multi-grain crackers with hummus
  • Multi-grain bread with raw peanut butter.
  • Protein shake with one scoop of protein powder and a banana.
  • Dark chocolate
  • Yogurt and raisins
  • Energy gel or energy bar.
  • Apple and peanut butter
  • Whole grain bread and almond butter
  • Carrots and cheese
  • Veggies and hummus
  • Bagel with cottage cheese
  • Banana and chocolate milk
  • Yogurt and almonds
  • Trail mix of dried fruit and nuts
  • Crackers and cottage cheese

Post Run Nutrition For Runners – Meal Ideas

The primary purpose of a post-run meal is to provide your body with the right nutrients for proper recovery and to maximize training benefits.

Downplaying the importance of post-run eating can only lead to lethargy, mediocre performance, and sugar cravings later in the day, and weak recovery—since you are not providing your body with the building blocks the recovery process.

Think of post-workout eating as a continuation of the recovery process.

post run meal

The Right Mix

Research published in the Journal of International Society of Sports Medicine reported that consuming a mix of carbs and protein is best immediately after exercise.

For the post-run meal, research recommends a 3:1 to 4:1 ratio of carbs to protein.

This can be adjusted to meet your personal needs and preferences.

The timing needs not to be exact to the letter, but experts suggest that consuming these macronutrients within 30 to 45 minutes after exercise is optimal.

In fact, research has revealed that postponing carbohydrate consumption by longer than two hours after exercise might reduce glycogen synthesis— your body’s process of refilling its energy stores—by up to 50 percent, compared to eating immediately after a workout.

In short, make sure you get your post-run meal, snack, or workout shake right after running as based on the research.

Note: If you have a large meal—breakfast, lunch, or dinner— scheduled after a hard run, all the best.

If not, don’t keep on the day on empty.

Make sure to eat something—even a small snack to replenish your body and aid recovery.

Try not to eat too much to avoid stomach upset.

Post Run Meals – The Best Choices

I highly recommend chocolate milk as it’s the ideal option for replenishing both carbohydrates and protein.

Also, the high water content of chocolate milk helps replaces fluid lost through sweat and respiration.

This drink also scores high in minerals, including calcium—key for healthy bones and energy metabolism.

Here are more easily digested post-run meals and snacks to experiment with:

  • Fruit and low-fat milk smoothie
  • Grilled chicken with roasted veggies
  • Salmon with sweet potato
  • Smoothie made with low-fat milk and fruit
  • Oatmeal with banana and almond butter
  • Cereal and skim milk
  • Tuna salad sandwich on grain bread
  • Cottage cheese and fruit
  • Almonds and a piece of fruit
  • Baked salmon and asparagus
  • Whole grain toast and almond butter
  • Sweet potato with cottage cheese
  • Low-fat chocolate milk
  • Yogurt with berries
  • Whole-grain bagel with eggs whites
  • Pasta with chicken, eggplant, and broccoli
  • Egg white and spinach omelet
  • Pita and hummus
  • Vegetables and hummus
  • Whole grain cereals with banana and milk
  • Protein sports bars
  • Oatmeal, whey protein, almond, and banana
  • Turkey on a whole grain wrap with vegetable
  • Apple with almond or peanut butter.
  • A handful of raisin and nuts

Everybody is Different

Don’t get me wrong here.

The ideal meal-timing formula is a matter of personal preference.

Everybody is different and responds differently to different types of food and nutrition plans.

No suit fits all.

The keyword is “EXPERIMENT.” That’s why you have to do the work and find what works best for you in terms of performance, training enjoyment, and personal preference.

If you hit the running track after work, then make sure to eat a small snack before running, such as a banana with all-natural peanut butter, or any of the snacks option above.

Of course, you can always choose your own healthy snacks.

No suit fits all.

The snack ideas are nothing but suggestions.

Pre and Post Run Nutrition – To Conclude

Today’s article is by no means the full guide to proper fueling for runners.

Performance nutrition is a very complicated topic, and it goes beyond my limited expertise.

I’d love to hear from you in the comments section.

In the meantime, thank you for dropping by.

Keep Running Strong.

Macros For Runners – Your Guide To The Runners Diet

runner eating

Need some real, down-to-earth nutrition advice for your runs? I’ve got you covered!

As a coach, I’ve seen so many runners put in the miles only to feel sluggish or constantly sore because their nutrition wasn’t dialed in.

And hey, I’ve been there myself.

I used to think as long as I was running, I could eat whatever I wanted. But the more I trained and pushed my body, the more I realized nutrition could be the missing piece of the puzzle to really up my game.

I’ll break down the three main macronutrients—carbohydrates, proteins, and fats— and explain why each is important for runners.

Let’s get to it.

What is Runner’s Diet?

Think of your diet as part of your training. The miles you put in are only half the story; the other half is what you’re putting into your body.

If you’re under-fueled, you won’t have the energy to push through tough workouts, and you’ll recover more slowly, making it harder to build fitness over time.

On the other hand, a well-balanced diet gives you the stamina to go longer, the power to push harder, and the resilience to bounce back from hard sessions.

So, let’s dive into the specifics, starting with the big three: carbs, proteins, and fats.

The Main Macros For Runners

Macros, or macronutrients, are the essentials we need in larger amounts—carbs, proteins, and fats. Each one plays its own role in how we perform, recover, and stay healthy as runners.

Think of it this way: just like you wouldn’t put the wrong fuel in your car, the right macros keep your body running strong

And as a runner, you burn through energy more quickly than the average person, which makes nutrition even more important.

The Basic Macro Breakdown for Runners:

  • Carbohydrates: 55-65% of your daily intake (primary energy source).
  • Proteins: 15-20% (helps repair and build muscle).
  • Fats: 20-25% (supports long-term energy and vital bodily functions).

Of course, these numbers are just a rough guide—your ideal balance might vary depending on your goals and training style

Note –  In case you’re on the keto diet, your macros will be different.  Just to keep in mind.

Carbohydrates: The Runner’s Primary Fuel Source

Carbs are your body’s go-to energy source.

When you run, your body taps into its glycogen stores for energy. If you don’t have enough glycogen stored, you’ll run out of energy mid-run, which can cause you to “hit the wall”—a dreaded feeling of fatigue and sluggishness. This is especially common during longer runs or races when your body quickly burns through its energy reserves.

For shorter, less intense runs, you might be able to get by with less, but for any run lasting longer than 60 minutes, carbs are essential. This is why carb-loading before long runs or races is common among distance runners.

How Many Carbs Do You Need?

Carbohydrate needs vary depending on your body weight and training load.

A simple rule of thumb is to aim for 2.5 to 4.5 grams of carbs per pound of body weight, depending on the intensity of your training.

For instance, if you weigh 150 pounds and are running moderate distances, you should consume roughly 300 to 450 grams of carbs daily.

Best Sources of Carbs:

  • Whole grains like oatmeal, brown rice, and quinoa.
  • Starchy vegetables like sweet potatoes, butternut squash, and carrots.
  • Fruits such as bananas, apples, berries, and oranges.
  • Legumes like lentils, beans, and chickpeas.

Personal Tip: I always start my long runs with a banana and peanut butter toast. The carbs from the banana give me an instant energy boost, while the peanut butter offers a bit of protein and fat for sustained energy. It’s an easy and effective pre-run snack.

Proteins: Building Blocks for Repair and Recovery

Protein is key for recovery as it repairs those tiny tears in your muscles after every run.

Not only does protein help repair your muscles, but it also plays a key role in muscle growth. This is important for runners because strong muscles support good running form and prevent injuries. Additionally, during long runs or when glycogen stores are depleted, your body may turn to protein as an energy source.

How Much Protein Do You Need?

Runners generally need more protein than the average person, especially running long distances or strength training. The recommended range is around 0.7 to 1.0 grams of protein per pound of body weight. Aim for the higher end of this range if you’re doing heavy endurance or strength training.

For example, weighing 150 pounds, you’d need between 105 and 150 grams of protein daily. This might seem like a lot, but with the right planning, it’s achievable.

Best Sources of Protein:

  • Lean meats like chicken, turkey, and lean cuts of beef.
  • Fish and seafood are also high in healthy omega-3 fats.
  • Eggs and dairy products like Greek yogurt and cottage cheese.
  • Plant-based options include tofu, tempeh, lentils, beans, and quinoa.

Personal Tip: I love having a post-run smoothie with Greek yogurt, a handful of spinach, and some berries. It’s a great way to quickly get a good amount of protein, and the added carbs from the fruit help replenish my glycogen stores.

Healthy Fats For Runners

One mistake I made early on was not understanding the role of fats. I avoided them because they’d slow me down or make me gain weight. But healthy fats—like those from avocados, nuts, and olive oil—are crucial for energy and overall health.

They provide long-term energy, support cell function, help absorb vitamins, and play a role in hormone production. Without enough healthy fats, you could feel tired, sluggish, or run into more serious health issues over time.

For runners, having enough fat in your diet ensures that your body works efficiently, even during endurance events.

How Much Fat Do You Need?

Fats should make up about 20% to 25% of your daily calories. Focus on healthy, unsaturated fats and limit your intake of saturated and trans fats.

Best Sources of Healthy Fats:

  • Avocados which are packed with monounsaturated fats.
  • Nuts and seeds like almonds, walnuts, and chia seeds.
  • Olive oil and coconut oil for cooking.
  • Fatty fish like salmon, mackerel, and sardines.
  • Natural peanut butter and other nut butter.

Personal Tip: I like adding avocado to my meals, whether in a salad, on toast, or with eggs. It’s an easy way to boost my healthy fat intake and add a creamy, satisfying texture to my food.

Timing Your Nutrition for Maximum Performance

When you eat can be just as important as what you eat. Properly timing your meals around your runs can help fuel your performance and speed up your recovery.

Pre-Run Nutrition:

Before a run, aim for a small meal or snack rich in carbs with some protein. This will provide quick energy and help stabilize your blood sugar levels during your run. Eat this meal about 1-2 hours before your run, or, if you’re short on time, have a smaller snack 30 minutes prior.

Best Pre-Run Snacks:

  • A banana with a spoonful of peanut butter.
  • A slice of whole-grain toast with honey.
  • A small bowl of oatmeal with berries.

Post-Run Nutrition:

After a run, your muscles are ready to absorb nutrients to repair and refuel. Eating within 30-60 minutes after your run is crucial for optimizing recovery. Go for a mix of protein for muscle recovery and carbs to refuel those glycogen stores.

Best Post-Run Snacks:

  • Greek yogurt with granola and honey.
  • A smoothie with protein powder, spinach, and berries.
  • A turkey sandwich on whole-grain bread.

Putting It All Together: Sample Meal Plan for Runners

To help you visualize how to structure your meals, here’s a simple day’s worth of eating that incorporates a good balance of carbs, protein, and healthy fats:

Breakfast:

  • Oatmeal topped with sliced bananas, a spoonful of almond butter, and a drizzle of honey.
  • A glass of orange juice.

Lunch:

  • Grilled chicken and quinoa salad with spinach, avocado, cherry tomatoes, and a light olive oil dressing.
  • A handful of almonds on the side.

Pre-Run Snack:

  • Whole-grain toast with peanut butter and apple slices.

Dinner:

  • Baked salmon with sweet potatoes and steamed broccoli.
  • A mixed greens salad with olive oil and balsamic vinegar.

Post-Run Snack:

  • Cottage cheese with fresh berries and a sprinkle of chia seeds.

Sample Weekly Meal Plan for Runners

Fueling your runs starts with a well-balanced diet, designed to meet your specific goals.

Here’s a sample weekly meal plan to keep you energized, help you recover, and support either endurance or speed training.

Endurance-Focused Meal Plan (for Longer Distances)

This meal plan prioritizes carbohydrates for sustained energy and muscle recovery, making it ideal for runners training for longer distances.

Monday

  • Breakfast: Oatmeal topped with banana, almond butter, and a sprinkle of chia seeds
  • Lunch: Quinoa bowl with roasted sweet potatoes, chickpeas, spinach, and tahini dressing
  • Dinner: Brown rice, grilled chicken, and steamed broccoli with a side of roasted carrots
  • Snacks: Greek yogurt with honey and berries, apple with almond butter

Tuesday

  • Breakfast: Smoothie with spinach, banana, protein powder, and a handful of oats
  • Lunch: Whole-grain wrap with lean turkey, avocado, and mixed greens
  • Dinner: Baked salmon, roasted red potatoes, and a mixed greens salad with olive oil
  • Snacks: Cottage cheese with pineapple, whole-grain crackers with hummus

Wednesday

  • Breakfast: Whole-grain toast with scrambled eggs, avocado slices, and cherry tomatoes
  • Lunch: Lentil soup with whole-grain bread and a side salad
  • Dinner: Pasta with marinara sauce, ground turkey, and a side of steamed spinach
  • Snacks: Orange and a handful of mixed nuts, plain yogurt with a dash of cinnamon

Thursday

  • Breakfast: Overnight oats with almond milk, berries, and flax seeds
  • Lunch: Baked sweet potato with black beans, salsa, and Greek yogurt
  • Dinner: Grilled shrimp with wild rice, sautéed zucchini, and bell peppers
  • Snacks: Carrot sticks with hummus, apple with peanut butter

Friday

  • Breakfast: Smoothie bowl with frozen berries, banana, oats, and a sprinkle of granola
  • Lunch: Tuna salad wrap with lettuce, tomatoes, and a side of fruit
  • Dinner: Baked tofu with quinoa, roasted Brussels sprouts, and cherry tomatoes
  • Snacks: Protein bar, handful of almonds

Saturday

  • Breakfast: Whole-grain pancakes topped with fresh fruit and a drizzle of maple syrup
  • Lunch: Chicken and veggie stir-fry with brown rice
  • Dinner: Baked cod, roasted butternut squash, and a side of steamed asparagus
  • Snacks: Cottage cheese with sliced peaches, celery sticks with almond butter

Sunday

  • Breakfast: Greek yogurt parfait with granola, honey, and mixed berries
  • Lunch: Chickpea salad with mixed greens, cucumber, tomatoes, and balsamic dressing
  • Dinner: Whole-grain pasta with lean ground turkey and marinara, topped with Parmesan
  • Snacks: Pear with walnuts, smoothie with spinach and mango

Speed-Focused Meal Plan (for Intensity and Recovery)

For runners focusing on speed, this meal plan emphasizes protein for muscle repair, with moderate carbs to support intense workouts.

Monday

  • Breakfast: Scrambled eggs with avocado on whole-grain toast
  • Lunch: Turkey and veggie wrap with a side of Greek yogurt
  • Dinner: Grilled salmon with quinoa and steamed green beans
  • Snacks: Cottage cheese with berries, apple with peanut butter

Tuesday

  • Breakfast: Greek yogurt smoothie with spinach, protein powder, and a handful of oats
  • Lunch: Chickpea salad with mixed greens, cucumber, and feta
  • Dinner: Stir-fried tofu with broccoli and brown rice
  • Snacks: Celery with almond butter, handful of almonds

Wednesday

  • Breakfast: Oatmeal with a scoop of protein powder, banana slices, and chia seeds
  • Lunch: Grilled chicken breast with sweet potato and a mixed greens salad
  • Dinner: Shrimp stir-fry with veggies and a side of jasmine rice
  • Snacks: Protein bar, pear with a handful of walnuts

Thursday

  • Breakfast: Whole-grain toast with almond butter and blueberries
  • Lunch: Lentil and vegetable stew with a slice of whole-grain bread
  • Dinner: Ground turkey tacos with lettuce, tomatoes, and avocado in whole-grain tortillas
  • Snacks: Smoothie with mango, spinach, and protein powder, small handful of trail mix

Friday

  • Breakfast: Greek yogurt bowl with granola, honey, and mixed berries
  • Lunch: Chicken and veggie wrap with hummus and a side of sliced fruit
  • Dinner: Grilled pork chops with roasted sweet potatoes and green beans
  • Snacks: Cottage cheese with a dash of cinnamon and apple slices, protein shake

Saturday

  • Breakfast: Smoothie bowl with frozen berries, spinach, oats, and granola topping
  • Lunch: Quinoa salad with black beans, corn, bell peppers, and a lime dressing
  • Dinner: Baked cod, wild rice, and a steamed veggie medley
  • Snacks: Carrot sticks with hummus, Greek yogurt with a sprinkle of flaxseeds

Sunday

  • Breakfast: Omelet with spinach, mushrooms, and whole-grain toast
  • Lunch: Brown rice and bean burrito with salsa, avocado, and a side salad
  • Dinner: Whole-grain pasta with marinara, lean ground beef, and steamed spinach
  • Snacks: Banana with almond butter, small handful of pumpkin seeds

Join the Conversation: Share Your Runner’s Diet Tips!

Nutrition is a key part of every runner’s journey, and we’d love to hear how you fuel up for your runs!

What’s Your Go-To Meal for Running Success?

Whether you have a favorite pre-run snack, a post-run recovery meal that helps you bounce back, or any special tips that have improved your performance, share your insights with us! Your tips could inspire fellow runners and help everyone stay fueled and strong.

Jump Into the Comments!

Let’s build a community of shared experiences and advice. What’s worked best for you? Comment below with your runner’s diet tips and favorite meals!

Foot Calluses From Running – How To Stop A Running Callus

running shoe brands

Running and foot calluses go hand in hand.

In fact, if you log in serious miles every week and have zero calluses, consider yourself one of the lucky ones.

Here’s the truth.

Excessively large calluses aren’t just a problem of appearance, but can also cause discomfort during exercise, especially when running.

They’re also pretty common among athletes from all training backgrounds.

In today’s post, we’ll go through what causes this skin build-up while running, how to prevent calluses, and how to treat them.

Sounds great?

Let’s get started.

Foot Callus From Running – The Definition

Also known as a corn, a callus is hardened skin that occurs in friction-prone areas, such as the bottom of the foot, or over bony projections.

Often painless, calluses are your skin’s natural protective reaction of pressure sites.

The affected skin may start getting dry, flaky, and harder than the rest of your skin.

For most runners, this hardened mass of skin tends to build up in the heel, likely from the edge of the shoe rubbing repeatedly against the back of the foot.

What’s more?

If you run in improper shoes, you might develop a callus along the outside of your big toe.

Here’s the good news.

There are many things you can do to lower your risk of developing calluses during running.

Here are a few.

The Symptoms of A Running Callus

It’s easy to tell that you have a callus.

Usually, the skin of a plantar callus is yellowish or gray.

It may also feel flaky, tough, and dry.

The skin may be tender when direct pressure is applied to the region.

Not a Bad Thing

Getting a callus as a runner isn’t necessarily a bad thing.

There’s actually a benefit of having calluses when pounding the pavement.

This hardened skin buildup in areas prone to friction and rubbing against your shoes protect you from forming blisters.

In essence, calluses protect your feet against blisters and sores while running.

Although calluses your our body’s natural reaction for protecting the skin, like all good things in life, too much of a good thing can do you more harm than good.

How To Stop A Running Callus

How To Prevent A Running Callus

Here are a few simple measures to help you prevent and manage painful calluses.

Proper Running Shoes

Running in improper shoes can be a real problem for your feet, likely resulting in numbness, blisters, and calluses.

This is especially the case if your shoes are too narrow and tight in the forefoot, causing pinched-nerve pain and calluses.

If you’re prone to calluses, make sure your running shoes suit your feet and running style.

They should be wide enough across the front, so there little no friction or pinching.

Additional guide – How to prevent Foot pain from running

Good Socks

Proper running socks are also key.

Go for sports socks made from polyester-cotton blend.

Technical materials help reduce moisture better than regular cotton socks.

High-performance socks are often designed with extra cushion in callus prone areas.

What’s more?

You can also reduce friction when running by wearing thicker socks that have extra padding in high-friction areas.

Reduce Friction

As previously stated, friction lies at the heart of the problem.

Anything you can do to reduce it is surely welcomed.

Use a foot ointment that can help reduce friction while running, thus preventing calluses.

You can also prevent calluses by putting a barrier between where the shoe is rubbing and your skin.

Place the bandage inside of your running shoes where the shoes rub against your foot.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Treating Foot Calluses For Runners

If your calluses are painful, you should take some measures to ease the pain.

Here’s how to treat running-induced calluses by yourself.

First, start by soaking your feet in soapy, warm water for 5 to 10 minutes. This helps soften the skin.

Next, get a pumice stone (available at your local drugstore), get it wet, then gently shave lightly the dead skin, AND the callus using circular or sideways motions for two to three minutes.

Stay safe.

Do not take too much skin off—or else, you’ll wound your foot.

And you don’t want that.

Repeat this process many times per week or as needed.

Apply moisturizing foot cream following the scrub sessions to keep the area soft.

The ingredients should include Ammonium, Salicylic Acid, Urea, or Ammonium Lactate.

When to See A Doctor

Although most cases of callus do not require medical attention, you need to have it looked at by your doctor or podiatrist.

The following scenario deserves attention from a healthcare professional.

The callus is red, dry, and cracking. This may indicate chronic athlete foot.

The callus is chronic and recurring. Your sports-oriented physician may help you figure out why your calluses keep returning.

If you notice that your callus is warm to the touch, red, or particularly painful, seek medical attention.

These red flags could signal an infection.

The callus is thick and painful. It should be treated by a sports-oriented physician.

The callus has clear fluid or pus discharge. This could indicate that the callus might be infected or ulcerated, thereby, requires medical attention.

If you have heart problems, diabetes, or circulatory problems, suffering from any of these conditions makes it more likely for you to develop an infection.

If you have any of these conditions, check your feet for damage regularly.

Additional Resource – Does running make you old

5 Treadmill Apps You Need To Try

5 Treadmill Apps

Training on the treadmill is a fantastic way to stay consistent with your training all year round.

But pounding the belt day in and day out can get boring—pretty fast.

Don’t lose hope.

With the right tools and mindset, you can make treadmill training something to look forward to.

One way to get the most out of your treadmill runs is to use one of the many running  apps available.

A lot of companies have started in recent years to develop apps that make treadmill training much more fun and challenging.

You can find apps that encourage you to reach your running goals.

You can even participate in group run classes from the comfort of your home, and so much more.

Want to try some of these running apps on your own?

Then you’re in the right place.

In today’s post, I’ve separated the wheat from the chaff and am sharing five apps that will take your indoor runs up a gear.

They’ll motivate you to hit the belt again and again

1. Zwift

Want to be taken into a virtual reality world?

Then Zwift is all you need.

Zwift lets you run in Watopia, complete with the road, trails, sand, jungle, volcanoes, and the countryside, plus routes in New York, London, among others.

You can choose from 5 virtual worlds and with over 80 routes.

However, there’s a downside.

This running app requires a bit more accessories to help provide you with accurate feedback on cadence and speed.

First, you’ll need to bring up the app on your phone, tablet, laptop, or tv.

You’ll also need a footpad to monitor your cadence and heart rate monitor.

Additional Source – Check this treadmill pace chart

2. Nike+ Run Club

This app has been around for a long time, and it keeps on getting better.

You can find within the Nike + Run Club app more than 50 guided runs—some of which are led by Nike superstars, such as Shalane Flanagan and Eliud Kipchoge.

You can also choose from six running routines, specifically tailored for the treadmill.

The sessions are roughly 15 to 20 minutes long and come with audio instructions—for everything from speed and incline settings to encouraging tips.

What’s more?

By setting your running surface, the app monitors your pace, time, distance, and calorie burn.

The instructions provide good suggestions on how fast or had you should go, so it’s a good idea to know your training and recovery paces beforehand.

What’s more?

You can also link the app with other Nike products, like the Fuel band, load up on Nike Fuel.

Additional resource – Strava for runners

runners training on a treadmill

3. Peloton Digital

Looking to live-stream your treadmill workouts?

This app is for you, especially if you love the energy of group classes.

You can find more than 170 Tread Studio live on-demand running classes that range from 15 to 60 minutes long.

These routines cover everything from recovery runs to interval workouts and hill reps.

You can also filter by class type, duration, difficulty, instructor, or music genre.

The app also has also other types of guided training, such as stretching yoga, walking, and boot camp, and other exercises that require no equipment at all.

Additional Resource  – When to replace a treadmill belt

4. Zombies! Run

Looking to turn your treadmill runs into a horror movie adventure with zombies?

Try Zombies.

Run! App.

The app comes with basic features you’d expect in a running app, but it’s also a multi-player game, taking place in a post-apocalyptic world infested with zombies.

Zombies! Run is straightforward.

You set it up, put on your earbuds, and start playing one of the 60 missions.

You begin by walking, or running, then as soon as you hear zombies approaching, you run for your life.

5. Ghost Race

Ghost Race may seem to have a lot in common with Zombies, Run! But the ghost here isn’t much of a supernatural entity but a virtual body you create before each workout to compete against.

This created entity is crafted based on your pace, distance, and time, though you can re-adjust to push yourself even harder.

The app also allows you to monitor your times on different surfaces and compare your performance from day-to-day.

It also keeps you updated on your growth against your ghost in real-time.

What’s more?

You can also save previously running times and then race against those during future training sessions.

When you fail to keep up your previous time, a “ghost” will manifest in front of you, moving at a faster pace.

Conclusion

There you have it.

Using running apps, like the ones mentioned above, is one of the best ways to make treadmill training more fun and less boring.

Now it’s up to you to download the apps and start training.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

Top 4 Mobility Training Drills For Runners

foot pain from running

Looking for a powerful mobility training routine to help you improve performance and reduce injury risk?

You’re in the right place.

All runners know that stretching is part and parcel of a well-rounded training plan.

Regular stretching feels good, increases flexibility, releases tension, corrects muscle imbalance, and improves technique—all of which make running more enjoyable and efficient.

That said, mobility training is also important.

It’s actually one of the keys to training longevity as it helps reduce injury risk, keep the joints healthy, and ensure optimal performance.

Yet, so many runners miss out on its benefits, whether they don’t know much about mobility’s impact on performance or are simply unwilling to invest time doing mobility drills (I understand, we’re all busy, but that’s no excuse).

Here’s the truth: Improving your mobility doesn’t have to burn off long hours from your day.

In fact, as little as 10 to 15 minutes a day is enough to reap physical performance gains.

In today’s article, I’ll explain what mobility is all about and share a few mobility drills as well as how to incorporate mobility work into your workout routine.

Before we go into the many ways mobility training improves your athletic performance, let’s take a look at what mobility actually means.

Flexibility VS Mobility

Most runners know what flexibility is, but they often confuse it with mobility.

Understanding the difference is key as mobility training is much more than just stretching.

Let’s see which is which.

Flexibility stands for the ability of the soft tissues to stretch in a specific direction.

It’s the lengthening of muscles in a passive way.

For example, if you can reach your toes from a standing position without bending your knees, or scratch every part of your back unassisted, you’re pretty flexible.

Mobility, on the other hand, is about how freely you can move a joint through a range of controlled motions, before being limited with control.

It’s your ability to exert force throughout a greater range of motion.

For example, if you can press dumbells behind your neck, get into a deep squat with weights on your back, or do gymnastics, you have good mobility.

Now that you have an idea what mobility is all about, let’s look at how it can help improve your running performance.

The Benefits Of Mobility Training For Runners

Whether you just took up running to lose weight, are preparing for your 5th marathon, or just running for the joy of it, working on improving your mobility could give you a big performance boost!

Good mobility helps us pay more attention to our bodies and our range of motion, leading to improved running technique and fewer injuries.

Let’s see why…

Improved Speed

Poor mobility limits your ability to run at a faster pace.

The main goal of mobility training is to improve the position of the joint, which helps increase power output, resulting in efficient performance.

When you have a good range of motion, you can push move much more efficiently.

This translates to a faster pace and improved athletic performance.

Reduced Injury Risk

A lack of mobility makes you prone to pain and injury, especially as you ramp up your training.

For instance, research shows that limited hip mobility may lead to patellofemoral pain syndrome, iliotibial band syndrome, hip pain, and a host other issues.

Better Awareness & Technique

Mobility training can make you more aware of how your body moves and your range of motion, which results in better running form.

runner stretching

The Mobility Training Routine You Need

Here’s a 15-minute routine to improve the range of motion in all major joints and strengthen the surrounding stabilizing muscles.

You can perform these movements as part of your dynamic warm-up or your cool-down.

Perform it two to three times a week to take your running efficiency and power to the next level.

Squat to Stand

A great movement for mobilizing the inner thighs and hamstrings.

Proper form

Begin by standing, feet slightly farther than shoulder-width apart.

Next, while bending your knees much as needed, bend over and grab the bottom of your feet, pulling yourself into a deep squat position.

As you assume the bottom position, focus on pushing your knees out, forcing your chest up, and keeping the heels low as you lower your body toward the floor.

Hold for a moment, then push your hips upward until you feel the stretching in your hamstrings.

Try to keep a slight arch in the lower back, chest up and knees out the entire time.

Shoot for 8-10 reps.

Additional resourceShould you run after leg day?

Chest Stretch With Broomstick

This drill mobilizes the upper back.

It improves shoulder mobility and stretches the arm and chest muscles.

Proper Form

Stand tall, assuming an athletic position.

Then grab with your hands the end of the broomstick, using a pretty wide grip.

While keeping your core engaged and elbows straight, lift the broomstick up and over your head.

Next, while keeping arms straight, slowly rotate the broomstick up, overhead, and behind the hips (or as low as possible).

Widen your grip if you’re having issues getting the pipe overhead.

That’s one rep.

Couch Stretch

This move not only opens up your hips but also improves mobility and relieves tightness in the core, back, and groin.

Proper Form

Place your front foot on the floor, knee bent at 90 degrees angle.

Bend your right knee and place your shin along the back cushion of a chair or a couch with the toes pointed upward.

While keeping your right thigh in line with your body, place your left foot, aligning the knee over the ankle.

Engage your core, elongate your spine, and keep your hips square.

You should feel tension through the hips flexors and quads on that right leg.

Wall Ankle Mobilization

A great drill for improving ankle mobility.

Proper Form

Start by facing a wall, toes of your right foot against the wall.

While keeping the right heel planted, try to shift your knee toward the wall, having it go past the toes.

Next, straighten your front knee and slide your foot back a bit so that your toes are roughly an inch away from the wall then repeat.

Continue on moving back gradually until your kneecap is barely touching the wall.

Your knee should go straight forward and not inward, the heel remaining on the ground the entire time.

You should feel a stretch in the posterior lower leg.

It’s a good idea to back off if you feel pinching in the front.

Perform 8 to 10 reps on each side, preferably in minimal footwear,  to complete one set.

Looking for more exercises?

Here’s the speed drills routine you need to improve your running speed.

More Mobility Exercises For Runners And Athletes

Without further ado, here’s a series of exercises you can almost do anywhere to improve your hip mobility and strength. The following exercises will help loosen your hip flexors and strengthen the surrounding stabilizing muscles.

  1. Standing Hip Figure Eight

Begin by standing on your left leg, then bring your right knee up to a 90-degree angle and then move it through a figure “8” motion. Hold on to a chair or wall for balance.

2. The 90/90

Start by sitting on the ground, then bend your right leg in front of your body with your hip rotavated out.

Next, get your chin as close to your foot as possible by moving your upper body forward. Again, keep the motion fluidly and only hold at the bottom for a moment.

Repeat the movement 8 to 10 times, then switch sides. Make sure to keep your torso stacked over your hips the entire time.

You should feel tension throughout your body as you go through the movements.

Spend around 60 to 90 seconds on each side to complete one set.

Start by placing your right leg forward and your left back. Next, position your left leg beside you while keeping your hip rotavated inward and your ankle and shin on the floor. Next, bend your right knee so your leg forms a 90 degrees angle. Your ankle should be neutral, and your left knee in line with your hip.

3. Spiderman Stretch

Assume a push-up position, supporting your weight on your hands and toes. Make sure to engage your core, so your back is flat and not arched or rounded.

Next, bring your right leg to the outside of your hands, with the foot pointed forward and the entire foot planted on the floor. Next, let your right knee travel far ahead of your foot for more stretch by dropping your hips toward the ground. Just keep your heel planted on the ground the entire time.

Hold the position for 5 to 10 seconds, flexing slightly forward for a deeper stretch. Then bring your right leg back to the push-up position and change sides for anywhere from 6 to 8 reps for each leg.

4. Supine Hip Rotation

Start by lying flat on your back, arms extended to your sides with your palms on the floor.

Next, while bending your knees to a 90-degree angle, bring your legs into the air, then drop them to your right side. Again, make sure to keep the upper and middle back flat on the ground.

You should feel the stretch deep into your left hip. Hold for 15 to 20 seconds, then bring your legs back to the starting position and switch sides.

Repeat 4 to 6 times per side.

5. Frog Stretch

Start in a table position on your hands and knees, facing sideways on your mat. Make sure your knees are under your hips and your wrist under your shoulders.

Next, lower your upper body to your forearms while sliding your knees apart. If your knees are sensitive, you can fold your yoga mat or add planets to help take off some of the pressure.

Hold the stretch for one to two minutes. Then slowly return to starting position. You’re doing it right if you only feel the stretch or tightness in your inner thigh/adductor area.

6. The Yogi Squat

This is a hard one to pull off, so if you struggle to stay upright and/or on your feet, feel free to hold onto a chair or railing for balance.

Assume an athletic stance, with feet about shoulder-width apart and legs turned out from your hips. Next, while engaging your core and keeping your low back fat, lower yourself into a low squat position. Do your best to tock side to side without falling over.

Bend your knees and hips and slowly lower into a very low squat while keeping your chest up, knees in line with your toes, and heels planted on the floor the entire time.

For a deeper stretch, place your elbows within your knees, then press your palms together in front of your chest.

7. Reverse Plank/inverse tabletop

Start by lying on your back with hands placed by your rips and fingertips facing your feet.

Next, press your hips upward so that your hands and feet are the only part of your your body in contact with the ground. Make sure your body is straight from your head to your feet.

For a deeper stretch, lift your right knee off the floor and hold for 20-30 seconds.

Conclusion

There you have it! If you’re looking to improve your mobility as a runner, then today’s article will put you on the right path. The rest is just details.

Thank you for dropping by.

Keep running strong.

David D.

When To Run Through Pain & When To Stop?

When To Run Through Pain

Whether you just took up running or a serious athlete, log enough miles, and you’ll experience aches and pains in your muscles, joints, bones, and connective tissue.

In some cases, you might able to keep running through the discomfort, but often serious running pain means that you need to assess your running routine, even stop training altogether.

So how do you know when it’s okay to run through the pain, when to slow it down, and when to rest and go see a doctor?

If you’re looking for answers, then you’re in the right place.

In this post, I’ll briefly explain the different types of running pains, with suggestions on when it’s okay to keep training and when to stop.

Sounds great?

Let’s get started.

Word of caution. Let the record clearly state that I’m not encouraging anyone to keep running through injury.

If you have chronic pain, get it checked out by a professional.

I’m not a doctor nor play one on the internet.

Measure your Pain

Running pains are not created equal.

Instead, these come in many forms, whether it’s a sore muscle, achy joint, bone fracture, inflamed tendon, or throbbing headache.

They also vary from one runner to the next.

To help you decide how to best react to these running pains, consider grading them on a pain scale of 1 to 10.

Here’s how.

Mild Pain 1-3

You experience it at the beginning of a run, but it usually subsides as you start to warm up and continue running.

In general, it’s safe to run through mild pain.

If you have any problem areas, opt for the RICE protocol after your session.

Moderate Pain 4-6

This type of pain manifests as you start running, but stays at a tolerant intensity throughout the workout.

While you can still run through it, it’s better to listen to your body and adjust your training approach accordingly to prevent things from getting worse.

Severe pain – 7 to 10

This type of pain is so serious that you feel it before, during, and after your runs.

In fact, the agony increases as you log in more miles, forcing you to limp or change your gait.

Never run through this type of pain as it will do you more harm than good.

Instead, take as many days off from training as long as you have symptoms.

You should also consult your doctor, who will recommend the right treatment and prevention options to help you return to running pain-free.

Where is the pain?

Now let’s dive into some of the most commonly affected limbs while running.

Pinpointing the exact affected area can help you determine what’s going on and how best to proceed.

runner training through pain

Pain Region – The Head

If you’re experiencing a headache after running, it could be caused by bright sunlight (especially squinting), dehydration, or exhaustion (due to swelling blood vessels).

To avoid it, make sure (1) you’re drinking plenty of water before, during, and after your runs; (2) wear a hat with a brim and running sunglasses when running in the sun; and (3) change your running duration or time of the day.

But if you often get headaches after running, or suffer from any other unusual symptoms, such as a stiff neck, confusion, double vision, vomiting, or God forbid, fainting and loss of consciousness, then seek medical care.

Pain region – The Foot

Since the feet take the brunt of the repetitive pounding of the sport, it’s an injury-prone region in runners.

The foot is an incredibly complicated structure made up of a network of bones, tendons, ligaments, muscles, and fascia that work together in harmony and serve as the foundation to every running step you take—and there are plenty of things that can go awry with this key body part.

One dysfunctional cog and the whole machine can be slowed down to a screeching halt—or stop functioning altogether.

Let’s look at a few issues.

Reason 1 – Improper Running Shoes

If your feet feel tingly or numb, poor blood circulation could be the culprit.

Check if your shoes are too tight.

If it’s the case, loosen them up and give your toes enough wiggle room.

Apply the RICE protocol as soon as you get home.

Seek medical care if the numbness persists.

Reason 2 -Heel Pain

If you experience most of the pain in your heel, especially if it’s worse in the morning, you could be dealing with plantar fasciitis.

Every case is different.

You might push through mild plantar fasciitis, but in other cases, any extra miles can cause more damage to the ligament.

If your pain is severe, stop training for a few days, then start running again once you’re pain free.

Reason 3 – A Blister

Blisters are by no means a serious injury, thereby, running through them should be no problem, as long as you minimize the friction against your skin.

Apply gel, jelly-like blister bandages or put a tissue over the affected area

Pain Region – The Shins

The lower leg, including everything between the knee and ankle, is a prime spot for aches and pain thanks to running’s high impact nature.

Runners can suffer from a couple of different overuse injuries that strike this region.

Reason 1 – Shin Splints

If the pain is neither on the front or the back of the shins, you could have shin splints, which is a common overuse injury among beginner runners who try to do too much too soon.

Shin splints are the catch-all term used to describe pain below the knee either on the inside part of the leg (medial shin splints) or on the front outside part of the leg (anterior shin splints).

Shin splints can often be treated with rest and ice, but if symptoms don’t improve, consult your physician to make sure you have a stress fracture.

Reason 2 – Stress Fracture

If the pain starts off mildly and gradually gets worse the more miles in, it could be a stress fracture, which requires immediate medical attention.

Stress fractures consist of small cracks, or severe bruising, in a bone that causes discomfort and pain.

It often strikes runners in the shins and feet.

The condition happens when muscles become fatigued and can no longer absorb added shock.

Taking time off running is essential as continued strain on the bone can lead to more serious injury.

And you don’t want that.

Pain Region – The Ankle

Your ankle joint is one of the most important running joints—so it’s no surprise that it’s a common source of pain.

The joint forms the connection between your body and the ground, and there are several roots for running-induced ankle pain.

The following are the most common:

Reason 1 – Ankle Sprain

If you sprain your ankle during a run, stop running, especially if the joint is swollen or the pain is intense.

Running on a sprained ankle may damage the affected ligament, making you prone to further injury.

As a rule of thumb, get home straightway, and apply the RICE method.

Try to keep the affected joint mobile but don’t overstress it.

Reason 2 – Achilles Tendonitis

Experience soreness on the back of the ankle?

It could be Achilles tendonitis, which is an overuse injury of the Achilles’ tendon, the large tendon that attaches your calf muscles—the gastrocnemius and soleus— to the back of your heel bone.

Under repeated load, the tendon contracts and is forced too hard, resulting in inflammation or irritation.

If you have it, stop running and go home.

Next, rest, apply ice, compress, and keep the affected limb raised above heart level.

Pain Region – Knees

The knees are a problematic area for runners as there are different overuse injuries that involve knee pain.

In fact, out of all aches and pains that plague runner, knee pain from running is the most frustrating and debilitating.

Reason 1 – Runners Knee

If you feel pain under or around the kneecap, runners’ knee might be the culprit.

Also known as patellofemoral pain syndrome, the condition consists of damage to the cartilage under the kneecap, and it’s often caused by movements that load the knee joint on a flexed position.

Stop running for a few days, and RICE the affected knee.

You should also work on strengthening your quadriceps and stretching your hamstrings and hip muscles.

Reason 2 – Iliotibial Band Syndrome

If you feel pain around the knee on the outside of your leg, it could be the inflammation of the iliotibial band.

The IT band stretches along the outside edge of the upper leg, from hips to the knee.

Rest immediately the moment you notice IT band pain.

That means shorter distances or no running at all.

The condition can turn chronic if you don’t give yourself a break from running.

Reason 3 – Patellar tendon strain

Feel the pain just below the kneecap?

If so, it could be a patellar tendon strain, which is an inflammation of the tendon surrounding the kneecap (patella).

This tendon is a key part of leg structure, attaching the patella to the shinbone as well as helping keep the patella in line as the leg bends and straightens during the running gait.

Running through a tendon strain is asking for trouble.

If the pain doesn’t subside within a few days, have it looked at.

Pain region – The Hips

Prolonged sitting often causes tight hip flexors, which are usually made tighter the more miles you log in without following a consistent stretching routine.

That’s why hip pain from running is a common concern in the running world.

Reason 1 – Typical Soreness

When it’s just soreness.

In most cases, the pain subsides as you get fitter and gain more experience running.

You should also stretch and use a foam roller to improve mobility and release tension in that area, especially in the hip flexors.

Reason 2 – Bursitis

If you notice pain or swelling directly in the joint, then you could be dealing with hip bursitis.

If it’s the case, halt your running routine and opt for pain-free cross-training options and stretches you can do at home.

Pain region – The Lower back

Running’s high impact nature can take a toll on your back, causing soreness in the lower back, especially in runners taking up the sport for the first time.

Experience back pain during a run?

Try stopping and stretching for a few minutes.

If symptoms don’t improve, stop running altogether, and seek treatment.

Most cases of back pain are caused by a specific cause that you need to address before it gets better.

To prevent lower back pain in general, work on strengthening your core as well as trunk control and unilateral lower-body resistance training.

Pain region – The Chest

Stop running on the sport if the pain is spreading to your neck or shoulder and/or being accompanied by double vision, breathlessness, profuse sweating, and faintness.

In some cases, these are the symptoms of a heart attack.

Next, seek medical help immediately —or pray someone is nearby to help.

Conclusion

There you have it.

The above covers some of the most common pains runners experience during training as well as how to proceed in the presence of pain.

The key thing is to always listen to your body and readjust your training approach accordingly.

The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.

Unlock Speed & Agility: How to Incorporate Strides into Your Running Routine

how to run faster

If you’re a beginner looking to delve into the world of running strides, you’ve come to the right place.

Running strides can be a valuable addition to your training routine.

They introduce your body to faster paces and speedwork, help you prepare for challenging sessions, and allow you to loosen up after easy workouts. In essence, by incorporating strides into your running routine, you’ll be taking significant steps toward achieving your running goals.

So, what exactly are running strides, and why are they important? In this post, we’ll answer these questions and guide you on how to integrate strides effectively into your weekly running regimen. Let’s dive in and get started.

What are Strides in Running?

Whether you’re a 10K beginner, cross country athlete, or training for the 9th marathon, strides are key for building coordination and speed—the kind you need to reach your full running potential.

Strides, also referred to as accelerations, are a valuable tool in a runner’s training regimen, regardless of their experience level. These short bursts of speed can help you build coordination, increase speed, and enhance your overall running performance.

Strides are brief, controlled bursts of speed during a run. They typically involve transitioning from a relaxed jog to nearly 95 percent of your maximum speed and then gradually decelerating to a stop. The goal is to run smoothly, focusing on good form and controlled effort.

Purpose of Strides:

Strides serve several purposes in a runner’s training routine:

  • Speed Development: Strides help improve your top-end speed, which can be beneficial for finishing races strongly or achieving personal records.
  • Running Mechanics: During strides, you can concentrate on your running form, ensuring that you maintain proper posture, arm movement, and foot placement.
  • Coordination: Strides enhance your neuromuscular coordination by requiring precise control over your running motion.
  • Anaerobic Capacity: These short, intense efforts engage your anaerobic energy system, improving your body’s ability to handle faster paces.

Why Do I Need To Do Running Strides?

Running strides, those brief and speedy bursts during your workout, offer a multitude of advantages that can significantly boost your running performance. Let’s dive into why you need to incorporate them into your training regimen:

  1. Speed Enhancement:

Strides provide a convenient way to introduce speed work into your training routine without dedicating an entire day to high-intensity workouts.

They help you acclimate your body to running at a faster pace, preparing you for hard training sessions or races.

  1. Improved Running Technique:

Strides are an effective tool for refining your running form and enhancing your running economy. By reinforcing proper running techniques, they make you more efficient.

They encourage a focus on aspects like posture, arm movement, and foot placement, promoting better running mechanics.

Strides can also increase your stride length, further improving your running mechanics and speed.

  1. Time-Efficient:

Perhaps one of the most appealing aspects of strides is their time efficiency. You can reap significant benefits in just a few minutes.

Strides can be seamlessly integrated into your training, whether it’s after an easy run as post-run drills or as part of a structured workout.

  1. Versatile Location:

Strides don’t require a specialized location. You can perform them virtually anywhere as long as you have enough space to accelerate and decelerate safely.

Whether it’s a track, a grassy field, or a quiet road, you can easily incorporate strides into your training terrain.

  1. Mental Focus:

Strides demand a high level of concentration and control, which can sharpen your mental focus and resilience.

Mastering the art of striding with precision can translate to improved race performances, as you’ll be better equipped to maintain your form during the toughest moments of a race.

Additional source – Here’s the full guide to average stride length.

picture of sunburn

How To Perform Running Strides

Here’s a comprehensive guide on how to execute them effectively:

  1. Choose Your Terrain:

Find a flat, straight surface that’s long enough to sustain a 30-second burst of speed. A typical range is about 250 to 300 feet, but adjust as needed based on your fitness level.

Ideal locations include tracks, long stretches in local parks, or quiet dead-end streets away from traffic.

  1. Start Gradually:

Begin the stride by running at an easy pace for approximately five seconds. Focus on maintaining a quick and short stride during this initial phase.

  1. Accelerate Smoothly:

Gradually increase your speed as you progress through the stride. Lengthen your stride and put in more effort.

By the time you reach the three-quarter mark of your chosen distance, you should be running at close to your maximum speed.

  1. Decelerate Gradually:

As you near the end of your chosen distance, start to slow down. Shorten your strides and ease into a gentle deceleration.

Avoid abrupt stops, as these can strain your muscles and disrupt your form.

  1. Transition to a Jog:

After completing the stride, transition smoothly into a slow jog. This phase helps in recovery and gradually brings your heart rate down.

  1. Post-Stride Walk:

Walk for one to two minutes after your stride to facilitate recovery and allow your heart rate to return to a comfortable level.

  1. Repeat as Desired:

You can incorporate multiple strides into your workout routine, with each one separated by a short recovery period.

The number of repetitions and the frequency of strides depend on your fitness goals and the specifics of your training plan..

Strides – The Running Technique

When it comes to running strides, having the right form is crucial to maximize their effectiveness and minimize the risk of injury. Here’s a breakdown of the key elements to focus on:

Posture Is Paramount:

Maintain an upright, tall posture throughout your stride. Keep your back flat and your core engaged.

Slightly lean forward from the ankles, creating a subtle forward tilt. This helps you harness the force of gravity for propulsion.

Embrace Relaxation:

Strides should feel effortless and fluid. Avoid tensing up any part of your body.

Unclench your jaw, let your cheeks dangle, and relax your facial muscles. Facial tension can sometimes translate into bodily tension.

Loosen Up:

Keep your body relaxed and free from tension. Ensure your arms, shoulders, and neck are loose.

Let your arms swing naturally at your sides. Avoid overextending or flailing them, as this can waste energy.

Short, Quick Strides:

Keep your strides short and quick to minimize overstriding.

Land Lightly:

Aim to land on your midfoot, closer to your toes, rather than striking with your heel. This promotes a more efficient stride.

A light, controlled landing reduces the risk of jarring impact on your joints and muscles.

Focus on Breath:

Pay attention to your breathing rhythm. Maintain a steady and controlled breath pattern.

Sync your breathing with your stride to ensure a smooth flow of oxygen to your muscles.

Additional resource – Bolt top running speed

When and How Many Running Strides For Beginners

Running strides can be integrated into your workout routine in various ways, each offering unique benefits:

  • Warm-up: Strides can be used as part of your warm-up routine. They help elevate your heart rate, increase blood flow to your running muscles, and mentally prepare you for the upcoming run, all of which contribute to improved performance.
  • Weekly Runs: Incorporate strides into your weekly runs, particularly during easy runs or as part of your speed workout. This allows you to practice speed and form in a controlled manner while breaking up the monotony of long, steady runs.

To maximize the benefits of strides, try adding them to your routine for a few weeks and assess how they impact your running. As a general guideline, aim to perform strides two times a week, with each session consisting of 4 to 8 strides, each lasting approximately 20 to 30 seconds.

Additional Resource – Here’s your guide to cross-country running

Do A Variety Of Strides

While we’ve covered the fundamentals of running strides, it’s essential to recognize that there’s more to this valuable training tool than meets the eye. F

or beginners and seasoned runners alike, delving into different types of strides can provide a more comprehensive understanding of how to incorporate them effectively into your training regimen.

Downhill Strides:

  • Purpose: Downhill strides involve running at a faster pace while descending a gentle slope. They are excellent for building speed, coordination, and leg turnover.
  • Benefits: Downhill strides challenge your body in a unique way by emphasizing eccentric muscle contractions, which can enhance strength and stability. They are particularly useful for downhill sections in races.
  • Technique: When doing downhill strides, focus on maintaining control and balance. Keep your strides short and quick to avoid overstriding, which can lead to injury.

Uphill Strides:

  • Purpose: Uphill strides involve running at an increased effort level while ascending a hill. They improve strength, power, and cardiovascular fitness.
  • Benefits: Uphill strides target your quadriceps, glutes, and calf muscles, helping to build strength and endurance for hillier courses. They also improve your aerobic capacity.
  • Technique: When tackling uphill strides, maintain an upright posture and focus on driving your knees and arms to generate power. Shorten your stride and take quicker steps.

Strides on a Track:

  • Purpose: Utilizing a standard 400-meter track can be an excellent way to measure your strides accurately and gauge your progress over time.
  • Benefits: Strides on a track allow you to fine-tune your pacing and get a better sense of your speed improvements. They are a fantastic addition to your speed workout routine.
  • Technique: Run one stride along the straight section of the track and recover by jogging or walking around the curve. Repeat this process for several laps.

Progressive Strides:

  • Purpose: Progressive strides involve gradually increasing your speed within each stride. They are effective for teaching your body to transition smoothly from easy to hard efforts.
  • Benefits: Progressive strides mimic race scenarios where you start at a comfortable pace and progressively increase your effort. They improve your ability to handle pace changes during a race.
  • Technique: Start each stride at a slower pace, and then pick up the speed as you go along. The last few seconds of the stride should be at close to maximum effort.

Strides with Form Focus:

  • Purpose: These strides emphasize running with impeccable form. They can be integrated into your regular runs to reinforce proper technique.
  • Benefits: Strides with form focus help engrain good running habits and make you more conscious of your technique during races and workouts.
  • Technique: Concentrate on specific aspects of your form during these strides, such as arm swing, posture, or foot placement.

Progressing Your Running Strides:

As a beginner, incorporating running strides into your training routine is an excellent way to improve your speed, running form, and overall performance.

Although strides have a lot to offer, it’s also key to follow a structured progression plan to ensure continued growth and prevent plateaus.

Here’s how you can progress your stride workouts effectively:

  1. Frequency:

Start with one stride workout per week: When you’re just beginning, one session of strides per week is sufficient. This allows your body to adapt gradually to the increased intensity.

Progress to two sessions per week: After a few weeks of consistent strides, consider adding a second session. Ideally, space these sessions a few days apart to allow for recovery.

  1. Intensity:

Begin with moderate intensity: Initially, focus on strides that are around 80-90% of your maximum speed. This moderate intensity helps your body adapt to the demands of faster running.

Increase intensity gradually: As you become more comfortable with strides, start incorporating faster bursts, reaching closer to 95-100% of your maximum speed. This higher intensity can further improve your speed and running economy.

  1. Duration:

Start with shorter strides: Initially, aim for 20-30 second strides. This duration allows you to focus on form and get used to the feeling of running at higher speeds.

Extend stride duration: Over time, consider gradually increasing the duration of your strides. You can work your way up to 40-60 second strides, but maintain a strong focus on maintaining proper form throughout.

  1. Recovery:

Shorten recovery periods: In the early stages, take longer recovery periods between strides to allow for adequate rest. A 1-2 minute recovery between strides is a good starting point.

Reduce recovery time: As you progress, work on reducing the recovery time between strides. Aim for 45 seconds to 1 minute of recovery between each stride.

  1. Total Volume:

Start with a lower volume: When you begin, limit the number of strides in each workout. Four to six strides per session can be a suitable starting point.

Gradually increase stride volume: As your fitness and comfort with strides improve, you can gradually increase the number of strides in a single session. Aim for 8-10 strides or more, depending on your goals.

  1. Incorporate Variety:

Experiment with different types of strides: As you become more experienced, consider incorporating variations like downhill strides, uphill strides, or diagonal strides. These variations challenge different aspects of your running performance.

Running Strides for Beginners – Conclusion

There you have it.

That’s all you need to know about running strides for beginners.  These are easy to implement and can help you achieve great progress toward your running goals.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong.

The Couch to 5K Treadmill Plan You Need

So, you’re ready to tackle the Couch to 5K, but the thought of running outside right now isn’t appealing?

Trust me, I’ve been there!

Sometimes the weather or the idea of dodging cars and people makes running outside feel like a chore.

Enter the treadmill—your new best friend for getting started on your running journey.

Without further ado, let me break down what the couch to 5K treadmill plan is all about.

Why the Treadmill Works for C25K

While the traditional C25K plan usually takes place outdoors, there are many reasons to consider running indoors.

Training on a treadmill has advantages from avoiding bad weather to easily tracking your pace and progress. This beginner running treadmill plan lets you ease into running while offering the convenience and control of indoor workouts.

I trained exclusively on a treadmill to build my endurance when I started running.

The consistent surface, ease of pace control, and the ability to track all my stats in one place were game-changers for me.

I didn’t have to worry about outdoor conditions, which gave me the mental space to focus on improving my fitness.

Is Couch to 5K Possible on a Treadmill?

Absolutely! Running on a treadmill can be just as effective as outdoor running.

It can sometimes be more convenient, especially when weather or terrain challenges make it tough to run outside.

The treadmill offers a soft, cushioned surface, which is easier on your joints than pounding the pavement. Plus, you can easily adjust your pace and incline, simulating the ups and downs of an outdoor course without leaving your house or gym.

You can also check my original C25K plan.

Beginner Treadmill Running Tips

Here are some important tips to keep in mind as you get started with your Couch to 5K treadmill plan:

  1. Choose the Right Shoes: Make sure your running shoes have good cushioning and support for treadmill running. Treadmills may be easier on the joints, but you’ll still need footwear that’s up for the challenge.
  2. Set a Comfortable Pace: Aim for a conversational pace where you can still speak without getting winded. For beginners, this might be around 6-8 km/h (3.7-5 mph) for running, and 3.5-4.5 km/h (2.2-2.8 mph) for walking. Don’t worry if it feels slow initially—focus on building endurance.
  3. Watch Your Form: Keep your posture upright and avoid slouching over the treadmill console. Look ahead, not down at your feet, and maintain a relaxed, steady stride.
  4. Start Slow, Build Gradually: The Couch to 5K is about easing into running. Don’t push yourself too hard—stick to the plan, listen to your body, and take walking breaks as needed.

The Couch to 5K Treadmill Plan: Week-by-Week Breakdown

This eight-week C25K treadmill plan is designed to take you from zero running experience to completing a 5K (3.1 miles).

You can also check this beginner post and my C10K program for more running advice.

The beginner running treadmill program involves three sessions per week. On your non-running days, feel free to work your muscles in other ways by doing different forms of exercise, such as strength trainingspinning, or yoga.

The more, the merrier. However, always listen to your body, adjust your training, and plan as needed to allow  recovery.

Personal Tip: Watch Out for the “Dreadmill”

I’m not going to sugarcoat it—the treadmill can get boring. That’s why I call it the “dreadmill” sometimes. But you can fight the boredom with a few tricks. I’ve had some of my best treadmill runs while watching old “How I Met Your Mother” episodes or listening to podcasts like “The Joe Rogan Experience.” Distracting your mind helps, trust me.

Week 1: Building the Habit

  • Workout 1: Run 1 minute, walk 2 minutes. Repeat 8 times.
  • Workout 2: Run 1 minute, walk 2 minutes. Repeat 10 times.
  • Workout 3: Run 1 minute, walk 1 minute. Repeat 8 times.

Week 2: Gaining Confidence

  • Workout 1: Run 2 minutes, walk 2 minutes. Repeat 5 times.
  • Workout 2: Run 2 minutes, walk 2 minutes. Repeat 7 times.
  • Workout 3: Run 3 minutes, walk 2 minutes. Repeat 4 times.

Week 3: Pushing Forward

  • Workout 1: Run 3 minutes, walk 2 minutes. Repeat 5 times.
  • Workout 2: Run 3 minutes, walk 1 minute. Repeat 5 times.
  • Workout 3: Run 2 minutes, walk 2 minutes. Repeat 5 times.

Week 4: Longer Runs, Fewer Breaks

  • Workout 1: Run 5 minutes, walk 3 minutes. Repeat 3 times.
  • Workout 2: Run 5 minutes, walk 2 minutes. Repeat 3 times.
  • Workout 3: Run 5 minutes, walk 2 minutes. Repeat 4 times.

Week 5: The Next Challenge

  • Workout 1: Run 8 minutes, walk 3 minutes. Repeat 2 times.
  • Workout 2: Run 8 minutes, walk 2 minutes. Repeat 2 times.
  • Workout 3: Run 6 minutes, walk 2 minutes. Repeat 3 times.

Week 6: Pushing Through

  • Workout 1: Run 10 minutes, walk 3 minutes. Repeat 2 times.
  • Workout 2: Run 10 minutes, walk 2 minutes. Repeat 2 times.
  • Workout 3: Run 12 minutes, walk 2 minutes. Repeat 2 times.

Week 7: Almost There

  • Workout 1: Run 12 minutes, walk 3 minutes. Repeat 3 times.
  • Workout 2: Run 12 minutes, walk 2 minutes. Repeat 2 times.
  • Workout 3: Run 15 minutes, walk 2 minutes. Repeat 2 times.

Week 8: Race Week

  • Workout 1: Run 20 minutes, walk 5 minutes, run 10 minutes.
  • Workout 2: Run 20 minutes, walk 5 minutes, run 15 minutes.
  • Workout 3: Run a 5K distance at a comfortable pace.

By the end of this eight-week plan, you’ll be ready to run a full 5K! Once you’ve completed the program, I recommend transitioning to outdoor running to mix up your routine.

Running outside is a different experience, and adjusting can take a little time. But with your treadmill training base, you’ll be ready for the challenge!

Want more challenge? Try my 8K training plan.

In Conclusion: Stick With It

If you follow this sofa to 5K treadmill plan consistently, you’ll be amazed at how far you can go in just eight weeks. Start slow, trust the process, and keep moving forward—even on the tough days. And remember, every runner starts somewhere. You’ve got this!

Feel free to reach out if you have any questions or need some motivation along the way. I’m here to help you make the most of your running journey, whether on the treadmill or outdoors.

Keep Training Strong, David D

The 6 Must-Have Running Gadgets

Running Gadgets

Running is one of the most convenient and simple forms of aerobic exercises in the world.

You can do it virtually anywhere without needing a gym or fancy gear.

That said, technology can improve almost everything we do—running is no exception.

Thanks to the massive growth of fitness wearable technology, running gadgets have become a training necessity.

Whether you’re looking to measure your training data, have the upper hand over your competition, or you want to put technology to your advantage, many gadgets will meet your needs and help you reach your goals. If you’re also interested in improving your recovery and flexibility, you might want to explore the best mobility app, which can offer a tailored approach to enhancing your performance.

The Running Gadgets You Need To Have

In today’s post, I’ve put together a list of the must-have running-related gadgets and tools to help you run your best for the year ahead.

With these gadgets, you can keep track of your pace, monitor your heart rate, protect your body, learn how to be efficient, and so much more.

Enjoy

  1. A GPS watch with Heart Rate Monitor

If you’re into analyzing training metrics, you’ll love GPS watches.

With a GPS watch, you can track all kind of information.

You can monitor your pace, training time, distance, calorie burn, and how to get back to the starting point, and so much more.

Also, look for sweat-resistant rubber watch straps that won’t irritate your skin while you’re working out.

This makes them great for a variety of different exercises—not just running.

Your exact choice is a matter of your training goals and budget.

Remember that the most expensive brand isn’t always the best gadget for achieving your running goals.

The Price

You can find GPS watches in a wide range of prices and style—guaranteed to fit any budget or personal preference.

The usual prices range from around $100 and run s high as $1000 or more.

The more you spend, the more features you get.

2. Wireless Headphones

Research has revealed that listening to music while exercising can keep you in the zone for longer and help you improve your training performance and experience.

That’s one reason why investing in a proper set of running headphone is worth it.

That said, your standard smartphone earbuds do not make the cut.

Instead, you’ll need a set of proper running wireless headphones if you’re serious about making the most out of music when running.

Ask yourself the following when choosing your next running headphone:

  • Are they waterproof/sweatproof?
  • Are the volume controls easily adjustable?
  • Are they compatible with running apps?
  • Are they light enough that they won’t bounce around while running?
  • Do they provide a secure fit so you can get lost in the music while pounding the pavement?

If a given set does not meet a couple of more of these requirements, then keep looking.

Additional resource – Prescription Glasses for runners

woman runner headphone

The Price

Again, there are many wireless bud options for runners in a wide range of prices and styles.

It’s all up to you and how much you’re willing to shell out on a pair.

In general, they can set you back by $40 to $150.

Remember to give them a test run inside the store before you make the purchase.

3. Knuckle Lights

If you have a full-time job and kids to look after, hitting the pavement early morning or later in the evening are often the only options you got for logging in your miles.

If you want to ensure excellent visibility when braving the dark outdoors, then knuckle lights are precisely what you need.

Knuckle Lights are designed to be worn on the outermost part of the hands, in the ideal position to illuminate the entire area in front of you.

Make sure to pick ones that are lightweight, waterproof, and come with adaptable straps so you can make them fit comfortably around your knuckles while running.

Price Range

Expect to pay about $30 to $40 for a good set of knuckle lights.

4. Foam Roller

Pounding the pavement places your muscles and fascia under a constant process of breakdown.

This can cause inflammation and irritation to the connective tissues surrounding your muscles, resulting in tight muscles and a host of mobility issues.

Here’s the good news.

Known as “poor man’s massage,” foam rolling is exactly what you need to fix this damage.

This handy tool can help you dig deep into your muscles to break up scar tissue, speed up recovery, and improve overall mobility.

Foam rolling is a type of self-myofascial release, or in other words, a soft tissue massage.

It places pressure on the soft tissue to increase blood flow, release tightness, promote muscle recovery, and so much more.

More specifically, the foam roller directly targets your facia.

This is a fibrous layer of connective tissues that encloses all of the muscles in your body.

The Price

Unlike some of the other items, a foam roller is pretty affordable, costing about $10 to $30, depending on the size you want.

Running Gadgets

5. Yaktrax

Are you a serious runner who wants to keep hitting the pavement all year long?

I got the perfect solution for that.

Yaktrax devices consist of slips that attach themselves to your running shoes.

These provide enough grip to allow for walking and running on ice and/or snow-covered streets and trails.

This should increase training consistently and keep your training year-round.

A good set should be super light to the point that they don’t interfere with your stride.

Price Range

Yaktrax devices are priced within the $20 to $40 range.

6. A Running Belt

A running belt is more than a fashion statement.

It’s is a training necessity that helps store your water bottle, iPod, keys, and pretty much anything else you’d need to bring along while running.

Choose a belt that sits comfortably against your body so that you don’t have to worry about it bouncing around on every step you take.

The belt should have adjustable straps and buckles.

Price Range

Prices differ widely starting from $10 to up to $50 or more, depending on your own needs and preferences.

Conclusion

There you have it!

The above gear items are some of my best suggestions if you want to use a few tools to improve your running experience and training without breaking your bank.

Make sure to pick whatever gadget you feel like you need it the most in your life.

The rest is just detail.

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

In the meantime, thank you for reading my post.

Keep running strong

David D.

Does Running Help you Last Longer In Bed?

picture of sex

I hate to state the obvious but running is a fantastic way to reduce stress, boost your memory, improve cardiovascular health, and help you live a longer, healthier life.

But did you know that running can also give your sex life a serious boost?

Yes, that’s right—running can improve your sexual performance and satisfaction in ways you may not have expected!

So, how exactly does pounding the pavement spice up your intimate life? Let’s unpack this

Feel-Good Chemicals That Boost Your Libido

Let’s be real—how you feel about your body can have a huge impact on your sex life. Running helps you get fit, and as you improve your body, you naturally start feeling more confident about your appearance. Whether feeling proud of your progress or appreciating what your body can achieve, running builds confidence, making you more comfortable and expressive in bed.

Research from the University of Arkansas found that physically fit individuals rated their sexual desirability higher than those who were less active. It’s simple—when you feel good about your body, you’re more likely to feel confident about being intimate. In a Runner’s World survey, 90% of respondents said running gave them more body confidence in the bedroom. So, if you’re looking for a self-esteem boost, lace up your shoes and hit the pavement!

Improved Confidence

Here’s a fun fact: running can actually improve your stamina in bed!

A study published in the American Journal of Cardiology found that increased running endurance correlated with increased sexual endurance. Every extra minute you can run on a treadmill might translate into an additional two to three minutes of sexual activity. So, the fitter you are, the longer you might last in bed.

Trust me, improving your running stamina can boost your endurance everywhere—even in bed. And trust me, your partner will notice this, too.

Your Orgasms Get More Intense

Looking for more intense climaxes? Running could be your answer.

Research from Finland that examined over 5,500 women in their 40s and 50s found a positive link between regular aerobic exercise and improved sexual satisfaction, including more intense orgasms.

Another study conducted at the Center for Marital and Sexual Studies found that individuals who exercise regularly are not only more likely to orgasm but also experience orgasms more easily and frequently.

So, hitting the trails can do more than just improve your fitness—it can enhance your sexual experience, too.

Your Orgasms Get More Numbered

It’s not just about quality—running can also improve the quantity of your orgasms. A study from the University of California found that participants who engaged in moderate exercise four times a week had 30% more sex and experienced 25% more orgasms after following their fitness routine for nine months.

For men, running can lead to higher testosterone levels, which not only boosts sex drive but also combats hypogonadism, a condition that reduces the production of sex hormones. This condition often leads to sexual disorders like erectile dysfunction. In short, running can help you feel more energized, active, and ready for intimacy.

Running Makes You More Fertile

Running doesn’t just improve your sex life—it can also enhance your fertility. Being overweight or inactive can negatively impact fertility, but regular running can help you maintain a healthy weight and boost fertility in both men and women.

I’m not at the stage of life where I’m thinking about kids yet, but I’ve read about how running can impact fertility. There’s plenty of research showing that staying active can improve sperm quality and boost fertility in both men and women.

For men, studies have shown that running at least three hours a week lowers the risk of impotence by 30%. For women, regular exercise reduces the risk of infertility due to ovulation disorders, according to research published in Obstetrics & Gynecology.

So, if you’re planning to start a family, running can help boost your chances of conception.

Doing It Too Much

As great as running is for your sex life, there is such a thing as too much of a good thing.

In fact, too many miles each week—logging 60+ miles a week—you might reduce your sex drive.

Again, don’t take my word for it.

A study from the University of Connecticut found that male runners who clocked serious miles saw a 30% drop in testosterone levels and a decline in semen quality.

Why? Running too much can lead to a significant reduction in body fat, which affects hormone levels.

Tight clothing (like compression shorts) can also harm sperm quality by creating too much heat in the reproductive area. Balance is key—running in moderation will help boost your sex life, but overdoing it could have the opposite effect.

Actionable Tips for Balancing Running and Sexual Health

To get the most out of your running routine—both for performance and personal life—consider these simple tips:

1. Aim for a Balanced Weekly Mileage. For most runners, keeping your weekly mileage between 15-25 miles is a sweet spot. This range supports cardiovascular and hormonal health without the fatigue that can come with higher mileage. If you’re training for a race and need to up your distance, remember to increase mileage gradually and allow for recovery.

2. Incorporate Rest Days. Rest is as important as your training days. Including at least one or two rest days each week can help prevent overtraining and give your body a chance to recover, which is essential for maintaining healthy hormone levels. Rest days don’t mean inactivity—try light stretching or yoga to stay loose and relaxed.

3. Listen to Your Body. Fatigue and soreness can be signs that your body needs a break. If you’re feeling extra tired, or your libido is lower than usual, consider adjusting your workouts. Balancing intensity and rest is key to keeping both your physical and personal life thriving.

4. Add Strength Training. Adding strength sessions 1-2 times a week can enhance your running performance and support your overall health. Stronger muscles aid in better endurance, reducing fatigue and leaving you with more energy outside of running.

5. Stay Hydrated and Eat Well. Proper hydration and balanced nutrition go a long way toward overall wellness and energy. Drinking enough water and fueling with nutrient-rich foods ensures your body has what it needs to support both your running goals and a healthy libido.

The Conclusion

If there’s one thing I’ve learned from years of running, the benefits extend beyond the physical.

Sure, it makes you fitter, but the boost it gives to your mental and emotional well-being is just as important. And yes, that includes your sex life.

So if you’re wondering whether running can help you last longer in bed, take it from me—it absolutely can.

Feel free to leave any comments or questions below. In the meantime, keep running strong!