What Muscles Does Running Work? (2023 Update)

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Looking to learn about what muscles does running work?

Then you’re in the right place.

Different muscles are used when you log the miles.

In fact, hundreds of muscles work together to propel your body into the forward motion.

But, some running muscles are more important than others.

Here are the muscle groups that targeted, worked, and used, during a running workout.:

  • Quadriceps
  • Hamstrings
  • Gluteals
  • Hip Flexors
  • Calves
  • Thoracic Diaphragm
  • Tensor Fascia Latae
  • Flexor Hallucis Brevis or Longus
  • Tibialis Anterior
  • Peroneals
  • Core Muscles
  • Upper Body Muscles (chest, back, shoulders, etc)

Let’s break down the main muscles used in running, explain their importance, what can go wrong with them, and most importantly, how to strengthen and condition your running muscles.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Muscle Anatomy – An Introduction

 The human body is an amazing piece of “machinery,” and muscles are a big part of what drives it.

Your muscle tissue consists of protein filaments of actin and myosin.

These  slide past one another, producing contractions that shift the shape and length of the cell muscle function to generate motion, force, and torque.

Some of the muscles primary functions include:

  • Moving your body
  • Keeping you upright,
  • Protect internal organs
  • Generating heat,
  • Supporting organ functions
  • And so much more

The Main Muscle Tissue

 There are three distinct types: cardiac, smooth, and skeletal.

Each type serves a specific role in the body, with a particular structure and a definite function.

Let’s break down each.

The Cardiac Muscles

 Cardiac muscles are found in the walls of the heart.

These are striated—meaning that the muscle fibers contain alternating light and dark bands.

This type of muscle fiber is under the control of the autonomic nervous system — meaning you can’t control the contraction.

Can you imagine if cardiac muscles can be controlled?

That’s gonna be like playing God.

Cardiac muscles are also highly resistant to fatigue thanks to the high concentration of mitochondria, myoglobin, and a decent blood supply allowing for constant aerobic metabolism.

Smooth Muscles

What’s known as the muscles of the organs, smooth muscles are found in the walls of hollow internal structures, such as the stomach, urinary tract, respiratory tract, and in the walls of blood vessels.

Smooth muscles are pretty flexible as they can change shape to regulate bodily functions, such as blood pressure, digestion, breathing, raising hairs, focusing eye, etc.

Skeletal muscles

 Last but not least, you also have skeletal muscles (the topic of today’s post).

Skeletal muscles are made of very elastic fibers connected by tissue and named for their location—attached to the bones.

The human body contains more than 650 named skeletal muscles, accounting for about one-third of the human body mass.

Skeletal muscles responsible mostly for movement when performing any form of physical activity, including running.

What Muscles Does
Running Work

Now that you understand a bit what muscles are all about, let’s look into the main muscles that running works the most.

The Quadriceps

As you move your leg forward, you’re primarily using the quadriceps muscles, the muscles located on the front of the thighs.

The quads run from the hips and upper femur down to the patella—the kneecap.

They consist of a group of four muscles that include:

  • The Vastus Medialis,
  • Vastus Intermedius,
  • Vastus Lateralis (vastus externus), and
  • Rectus Femoris. See picture.

 Functions Of The Quadriceps:

 Extending the knee, especially during the “drive” phase.

  • Hip flexor. Bending your hips. Your rectus femoris (see picture) is responsible for flexing the hips—the motion necessary to lift your feet off the ground.
  • Straightening and stabilizing your knees during running gait as the four heads of the quad are connected to the patella—the kneecap.
  • Absorbing the shock of impact upon landing, then dispersing it as it passes through the rest of the body.

 Downsides of Weakness

 A common dysfunction among many runners is having excessively stronger quadriceps than the hamstrings, the opposing muscle group.

This can have an adverse impact on leg posture and proper positioning, increasing the risks of overuse injury in the lower back, pelvis, hips, and knees.

Exercises For The Quadriceps

 Leg extensions

The Hamstrings

 As your body moves forward, the action switches from the quads to the hamstrings.

The hamstrings span two joints—the hips and knee and are made up of four muscle-parts.

As pictured, these consist of:

  • The biceps femoris, (two parts: long head and short head).
  • The Semitendinosus, and
  • The Semimembranosus

Functions Of The Hamstrings

  • Initiating knee bending as your body moves forward
  • Flexing your knees, causing your feet to move back toward your butt. This helps provide power to propel you forward.
  • Assisting the extension of thighs by moving the upper leg backward.

Downsides of Weakness

As I mentioned earlier, a lot of runners have weaker and/or tighter hamstrings in comparison to the quadriceps.

What’s more, chronic hamstring inflexibility is also widespread in runners who have a sedentary lifestyle.

This can affect the efficiency of the kinetic chain at the hip and knee, increasing the risks of pain and injury.

For these reasons, if you’ve hamstrings limitations, you’re more like to suffer from:

(1) Hamstring strain and tears, which is caused by the muscle’s inability to withstand the load generated by the contracting quad.

(2) Limited running performance due to limited ROM and the diminished power from the knee extensors and hip flexors.

Exercises 

  • Deadlifts
  • Lying leg curls
  • Hamstring pushups
  • Dynamic stretches (think yoga)

The Gluteal

 “Wanna have a perky ass?

Train your glutes!”

Consisting of three overlapping muscles: the Gluteus Maximus, medius, and minimus, the glutes are located in the buttocks and are the main source of power when logging the miles.

Functions of The Glutes

  • Stabilizing your hips and legs.
  • Extending the hip, then straightening it beneath you.
  • Lateral hip rotation as you swing your leg to the outer part of your body.
  • Keeping your posture straight, and the trunk stable and upright.
  • Maintaining proper knee alignment while running.

 Downsides of Weakness

 Sitting for prolonged periods of time can tighten and weaken the glutes, causing bad posture and limiting power output.

This leads to excess stress on the lower back, knee pain, contributing to all sorts of running injuries.

For example, research of Div.

III collegiate athlete revealed that subjects who reported suffering from “patellofemoral pain”—the technical name for knee pain—had drastically weaker hip abductor and external rotator muscle of the affected limb.

Exercises 

  • Squats
  • Sumo squats
  • Walking lunges
  • Clamshells (resistance bands version)
  • Glute bridges

Hip Flexors

 The hip flexors are the muscles located on the front of the hip, just above the thighs.

Also known as the iliopsoas, every time you lift your leg for any movement, whether when walking, running, or doing any sort of leg lifting motion, the hip flexors are called up into action.

The hip flexors are made of two muscles: the iliacus and the psoas major.

The psoas major is the largest of the muscles, stretching from the  T-12 spinal vertebrae to the L5 spinal vertebrae and there it attaches to the femur—your thigh bone.

Functions of The Hip Flexors

  • Moving your legs forward and back while working in conjunction with the hamstrings and quads.
  • Stabilizing the hip joint.
  • Developing good running posture and form.
  • Maintaining a standing position (in conjunction with the muscles of the lower leg, core, neck, and shoulders).
  • Stabilizing the pelvic region while keeping the hips level.

 Downsides of Weakness

 Research conducted at Stanford University found that knee-pain prone runners had a relatively weaker hip strength when compared to injury-free runners.

The good news is, most of the injured runners were able to return to training following a six-week hip strengthening training program.

What’s more?

Weak iliopsoas are often blamed for hip pain.

So, if you have a history of hip pain, consider strengthening or stretching these muscles more frequently.

You can also consult a certified physician or a chiropractic specialist for more.

Exercises

  • Weighted hip extensions
  • Bridges
  • Runners lunges
  • Skaters squats
  • Pigeon
  • Seated butterfly stretch

Additional resource – Guide To BCAAs for Runners

The Calves

The calves are the muscles located on the back of the lower leg, below your knees.

They consist of:

  • Gastrocnemius (outer calf), forging the clear bulge beneath the skin and
  • Soleus (inner calf), which is the flat muscle lying underneath the gastrocnemius muscle.

The two calf muscles attach from the end of your femur to the Achilles Tendon, which inserts into the calcaneus, the heel bone.

Functions of The Calves:

  • Providing spring in your step as they help in pushing off the ground to move forward.
  • Extending and flexing each foot as you land and push off.
  • Providing movement around the ankle joint and the phalanges.
  • Maintaining balance and ankle flexion.
  • Reducing the shock impact.

 Downsides of Weakness

 According to research, calves weakness/dysfunction may contribute to a host of injuries, including calf strains, shin splints, Achilles tendonitis, plantar fasciitis, and even hip or hamstring issues.

For instance, weak calves can place excessive strain on the Achilles and damage the fibers that make up the tendon.

Painful?

Sure.

Exercises

  • Calf raises
  • Farmer’s walk on toes
  • Toe lunges
  • Jump rope
  • Dumbbell jump squat

The Peroneals

The peroneal consists of a group of muscles located in the lower leg bone, or the fibular—the reason they’re often referred to as the fibularis or fibular muscles.

The peronerals are made up of three muscles: the peroneus longus, brevis and tertius.

The longest and most superficial of these is attached near the head of the fibula then courses down most of this bone.

The functions of The Peroneals

  •  Assisting ankle movement.
  • Helping stabilize your big toe and ankle joint against the ground.
  •  Providing support when standing, whether on both legs or one.

Downside of Weakness

 Since these muscles support the movement of your foot, they’re prone to overuse.

Problems in these muscles may cause swelling and pain in the lower leg, ankle, or foot.

These may include:

  • Peroneal tendonitis, which is swelling and pain in the peroneal tendons caused by overuse, which later leads to tendinopathy.
  • Peroneus longus muscle strain, which is the overstretching of the peroneal muscle caused by a sudden or forceful movement of the foot.
  • Peroneal tendon subluxation or dislocation, which is the overstretching of the peroneal tendons when the foot is forcefully moved into dorsiflexion and inversion of the ankle.
  • Ankle sprain, everyone must be familiar with this already. This hurts the lateral ligament of your ankles and may damage your peroneal tendons depends on the grade severity.

Exercises  

  • Standing calf raises
  • Resistance bands exercises
  • Heel walks
  • Lunges

 Tensor Fascia Latae

The tensor fascia latae (TFL) refers to a thigh muscle that connects your pelvis to the iliotibial band (ITB), which is a knee-stabilizing band that stretches down the outside of the leg.

That’s why when you have a strong TFL, your knees will be better aligned as you push forward while running.

Functions of The Tensor Fascia Latae

  • Helping create medial rotation of the hip, but also helps with hip flexion and hip abduction.
  • Stabilizing the hips and pelvis as you raise up each leg.
  • Helping provide lateral—or side-to-side—stability to the knee.
  •  In conjunction with the gluteal muscles, the TFL helps ensure lateral stability around the hip as well as lateral stability around the knee.

 Downside of Weakness

 Thanks to overuse, the tensor fascia latae can get tight.

When this occurs, it can lead to knee pain and injury such as patellofemoral pain syndrome (PFPS), iliotibial band syndrome (ITBS), and even meniscus injuries.

Exercises

  • Hip Hitches
  • Side-lying straight leg raises
  • Crab walks
  • Single-leg squat
  • Static Standing TFL Stretch
  • Pigeon

Flexor Hallucis Brevis

The flexor hallucis brevis (FHB) is a tiny intrinsic muscle of the foot that lies deep within the sole on the medial aspect.

The FHB is divided in front into two sections, which are interested into the lateral and medial sides of the base of the great toe.

Your big toe is responsible for foot stability and it’s key in push-off.

Anything you can do to improve its function can help improve your running performance and avoid injury.

Functions of The Flexor Hallucis Brevis

  • Helping flex the great toe at the metatarsophalangeal joint (MTP joints), especially at the toe-off phase of running gait.
  •  Helping keep the medial longitudinal arch of the foot

Downside of Weakness

When your hallux can’t bend enough, it forces the impact to go somewhere else, more likely, through tissues that aren’t designed to bear the load.

This can trigger a chain reaction of issues going up your leg—starting from tingling, sole discomfort, plantar fasciitis, Achilles injury to calf strains, and more.

Exercises

  • Toe Gripping
  • Resistance Band
  • Toe walks

Tibialis Anterior

The anterior tibialis is another less-common yet very important running muscle.

It consists of a muscle-tendon unit that stretches down the front of the shin, on the outside of the fibula—or the shin bone.

Functions of The Tibialis Anterior

  • Responsible for dorsiflexing your ankle—as in pulling your foot up towards your knee.
  • Helping position the foot to prepare for impact while your leg is still air-born.
  • Assisting in foot inversion

Downside of Weakness

A few problems can strike this muscle that may cause functional mobility issues. These may include

  • Shin splints
  • Anterior tibialis tendonitis
  • Sciatica (radiating) pain on the shin

Exercises

  •  Heel walks
  •  Toe raises
  • Single-leg hops

The Supporting Running Muscles

 If you have the slightest understanding of human anatomy and the biomechanics involved in moving from point A to point B, then you already realize that running isn’t just about your legs.

 As I mentioned earlier, running doesn’t just use your leg muscles.

It’s full bodywork.

The muscles of your upper body and the core are needed to keep good form, ensure movement efficiency, and help in forward motion.

Thoracic Diaphragm

 The diaphragm refers to the muscle that separates the abdomen from the chest cavity.

It consists of a fibromuscular structure that sits at the base of the chest and divides the abdominal organs from your lungs.

When you breathe, this muscle contracts and relaxes, pulling air into the lungs, then pushing it out.

That’s why this muscle is key for optimal lung capacity.

Since the diaphragm is the main breathing muscle, certain activities, such as running, can be painful if this muscle is not used to such intensity or already impaired in some capacity.

But whether logging the miles can actually cause diaphragmic injury is another question.

The Functions

  • On the inhale, the diaphragm contracts and depresses, pulling air into your lungs.
  • On the exhale, the diaphragm relaxes and pushes the carbon dioxide out, the build-up of which can trigger anxiety and breathlessness.
  • Increasing abdominal pressure to help your body get rid of urine, feces, and vomit.
  • Putting pressure on the esophagus to prevent acid reflux.

Downside of Weakness

Technically there’s no such thing as an overuse running injury of the diaphragm, but you can still hurt this muscle, especially in contact sports.

Contusions are caused by continuous and/or direct trauma to certain body parts, which damages the underlying muscle fibers without actually breaking tearing the skin.

That’s why to injure your diaphragm while running, you’d to run into a sharp object, fall hard on your side, experience some other type of traumatic accident.

Additional resource – Does running build muscles?

Exercises

 The best diaphragmic exercise, besides regular running, is to practice diaphragmatic breathing.

This helps you use the diaphragm the right way while breathing.

Check this YouTube Tutorial

In the gym, you can target this muscle by doing rotational lunges that help simulate running imbalances.

The Core Muscles

 Most of the core muscles, including the abs, paraspinal, pelvic floor, obliques, erector spinae, multifidus, diaphragm, and hip girdle muscle, are vital for a runner’s form.

You can have the strongest legs in the universe, but without a strong core, you won’t be able to put your legs’ strength into work.

 Furthermore, strength and stability in the core region can also protect your spine and lower back from the impact of running.

The Functions Of The Core

  • Maintaining balance and controlling joint movement.
  • Improving the energy transfer between your upper and lower body, helping your body work as one single unit.
  • Keeping you standing upright and avoiding an excessive forward lean that can put undue pressure on your lower back.

 Downside of Weakness

With a weak core, you’ll be unable to reap the above benefits, which can drastically hinder your running performance, and might even increase the risks of injury.

Exercises

  • Planks
  • Russian twists
  • Crunches
  • Kettlebell swings
  • Pilates

Upper Body Muscles

Though not targeted directly, several muscle groups in the upper body are used while running.

The most important ones include the muscles of the arms, chest, back, and shoulders.

Arms

Your arms help maintain a rhythmic motion that’s in tune with the lower body—key for efficient running—so strengthening them can improve form efficiency and balance.

To get more of the arm swing, bend your arms at the elbows and swing them back and forth during the running gait cycle.

Chest Muscles

What’s known as the pectorals, these consist of two large, and flat, muscles that course across the surface of your chest.

These help move your arms to cross your body and up and down as well other movements like adduction, flexion, and rotation.

This is why you should keep your chest up.

Biceps

Your biceps branchii, better known as the biceps, is key for maintaining a bent arm.

Strong biceps help you swing your arms back and forth with more power.

Shoulders

Tese are located above the elbows and allow you to flex your elbows and rotate your forearms, which help swing them back and forth to enhance balance and forward propulsion.

The Scalene Muscles

The scalene muscles consist of three pairs of neck muscles:: scalenus anterior, scalenus medius, and scalenus posterir.

These help tilt, flex, and rotate your neck, helping maintain good posture as you log the miles.

They also help with breathing by lifting up your ribs, especially when doing heavy exercise.

The Back

What’s known as the latissimus Dorsi, which is the triangular-shaped muscle stretching running across your back from your shoulders to the top of your glutes.

The main roles are to power arm movement, especially the backward swing and the downward pull, as well as keep your torso upright.

The other role is an extension and lateral flexion of the lumbar spine.

Exercises 

  • Pushups,
  • hammer curls,
  • bicep curls,
  • shoulder presses,
  • pull-ups,
  • kettlebell swings,

Note: Sure, a bulky, heavy, upper body will only slow you down. But to make the most of strength training, you won’t need to become a full-time strongman.

All you need is two to three 20 to 30 minutes of strength sessions per week.

Of course, feel free to do more, if that’s what you want.

Put it in your schedule as a part of your cross-training.

What muscles does running work – The Conclusion

There you have it.

Today’s short anatomy introduction into the main running muscles should help you start to better understand how your body moves as well as how to improve it.

Now that you know what muscles does running work, it’s up to you to take care of them.

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.

Strength Training Program for Runners

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woman running in trail

If you’re really serious about improving your running performance, you’re in the perfect spot.

As runners, we often get caught up in piling on the miles—but hitting the pavement isn’t the full story.

Here’s the truth.

Adding strength training to your routine changes the game. It’s more than muscle—think fewer injuries, better running efficiency, and a faster path to your goals

What’s not to like, really!

Now, if you’re thinking, “Strength training? That sounds intense,” don’t worry!

No matter where you are in your strength training journey—total beginner or gym regular—I’m here to help

In this post, I’ll guide you through setting up a strength training regimen that complements your running, whether you’re a beginner or seasoned in the gym.

What Is Strength Training?

At its core, strength training is all about making your muscles work against resistance—weights, machines, or even your own body. And don’t worry, you don’t have to lift heavy weights to see results.

Did you know that simple bodyweight moves like push-ups and squats can build strength and stamina just as well—if not better—than traditional weight lifting?

And the benefits don’t stop there.

I’ll be honest: for the longest time, I was one of those runners who thought all you needed was running to get better at running.

If I wanted to improve, I figured I just needed to run more miles maybe throw in some speed work.

It seemed logical—run more, get better. But that approach left me nursing shin splints, knee pain, and tight hips all too often

After a few frustrating months, a friend—a much better, more seasoned runner—asked me a simple question: ‘Have you tried strength training?’

So I decided to give it a try.

I started small with bodyweight exercises like squats, lunges, and planks. To be honest, at first, it felt a little pointless. I was not holding any weights here, just doing these slow, controlled movements.

But, after a few weeks of consistency I started getting stronger. And that strength carried over to my miles.

Let me explain more why strength for runners matters and it matters a lot.

Why Should Runners Do Strength Training?

When I first integrated strength training into my routine, I was skeptical. I mean, I’m a runner, not a weightlifter, right?

But after just a few months of consistent bodyweight exercises, the difference was undeniable.

My runs felt easier, my body felt stronger, and those nagging injuries? They started disappearing.

Don’t take my word for it. Let me back this up with some science:

  • Improved Performance: A study published in the Scandinavian Journal of Medicine and Science in Sports found that runners who combined endurance and strength training improved their 10K times and running economy. Muscle strength also saw a big boost.
  • Better Running Economy: A study in the International Journal of Sports Physiology and Performance showed that strength training improved running economy by 2.9% after six weeks. That’s a huge deal when it comes to running more efficiently.
  • Fix Muscle Imbalances: Strength training helps correct muscle imbalances, a common cause of overuse injuries. It can safeguard your body and keep you running strong.
  • Increased VO2 Max: A study in the Journal of Strength and Conditioning Research found that a 12-week strength program improved VO2 max by 5.7%. VO2 max measures your body’s ability to use oxygen, improving it helps your overall endurance.
  • No Bulking Up: Worried about bulking up? Don’t be. The right strength training plan will strengthen you without adding unwanted muscle mass.

Finding Balance Between Running and Strength Training

If you’re wondering how to fit strength training into your already-packed running schedule, don’t worry—it’s easier than you think.

First, focus on your goals. Do you want to correct muscle imbalances, improve your form, or prevent injury? Whatever it is, you can tailor your strength program to fit your needs. Just 20-30 minutes of strength work two or three times a week can make a difference.

I recommend giving your muscles 48 hours of rest between strength workouts to recover and grow stronger.

Figuring out how to balance running with strength training was a game-changer for me. Initially, I tried doing both on the same day, but I quickly learned that separating them gave me better results.

Now, I strength train on non-running days, and it’s made a world of difference in my energy levels and performance

Still hesitant? Here’s how to run after a strength workout.

Warm Up Before You Lift

Before jumping into your strength workout, warm up your muscles. A 10-minute warm-up of brisk walking, jogging, and dynamic stretches (like lunges or high knees) will prepare your body to lift. Remember to cool down and stretch—it’s key for flexibility and recovery.

The Importance of Proper Form

Proper form is crucial when it comes to strength training. It’s better to do fewer reps with perfect form than to rush through and risk injury. Bad form can lead to muscle imbalances and inefficient movement, which are not helpful in the long run.

And don’t take my word for it.

A study published in the Journal of Strength and Conditioning Research found that proper form during squats increased muscle activation in the quadriceps, glutes, and hamstrings.

To build proper form, do the following:

  • Engage your core, stand tall, and head in a neutral position.
  • Focus on smooth, slow lifts and equally controlled descents.
  • Move slowly, ensuring you rely on muscles, not the moment, to do the lifting.
  • Protect your joints by gripping them properly.
  • Keep your body well-aligned and move smoothly through each exercise. Don’t use momentum to swing the weight around.
  • Keep your shoulders relaxed and down. Do not shrug. Avoid aligning your ears with your shoulders.
  • Exhale as you lift the weight and inhale as you lower it.

What’s more?

Consider hiring a personal trainer to teach you proper form from the get-go and learn how to properly complete each exercise. Investing in a few sessions with a personal trainer was one of the best decisions I made for my strength training journey. They corrected my posture, taught me how to engage my core properly, and showed me that quality trumps quantity every time.

Can’t afford one?

Study online videos and tutorials to learn proper lifting techniques—plenty of sources are around.

Running vs. Strength Training: Start Simple

Let’s talk about balancing your running and strength training.

As a beginner, focusing on two non-consecutive days of full-body strength training each week is best. Start with simple, equipment-free routines that target five key movement patterns: squatting, pushing, pulling, hinging, and core work.

Mastering these fundamental movements will help reduce your risk of injury and set the foundation for lifting heavier weights down the road.

Once comfortable, you can add resistance to deadlifts, glute bridges, reverse lunges, overhead presses, hammer curls, and chest presses. Don’t worry if you’re unfamiliar with the equipment—bodyweight exercises are the perfect stepping stone to strength training. Research shows they can be as effective as weights, especially for beginners or those without gym access.

As you get fitter, try introducing tools like TRX bands, resistance bands, kettlebells, barbells, and machines. And remember, it’s all about progression—start small and build up as you get stronger.

Running and Strength Training Schedule

If you’re new to strength training, you might wonder how to combine it with your running routine. Should you run first, then weight train, or lift the weight and hit the pavement?

My advice is simple: lift first, run later. During your first few months, prioritize your strength training routine to improve your technique and form and avoid getting distracted by fatigue from running. Once you’ve developed a solid foundation, you can switch up the order or perform both workouts on separate days.

Here’s a basic schedule that can help you make progress and avoid injury:

  • Monday: Interval run
  • Tuesday: Strength workout
  • Wednesday: Easy run
  • Thursday: Strength workout
  • Friday: Long run
  • Saturday: Strength workout
  • Sunday: Rest

Finding the Right Weight

When it’s time to add weights, start with a manageable weight and slowly build from there. If you swing the weights around or use momentum, the load is too heavy, and you need to scale back.

Ideally, your muscles should feel fatigued by the last couple of reps. If you’re breezing through, it’s time to increase the weight.

The right weight depends on the exercise. For example, with chest presses, ensure you can control the weight throughout the movement. If you rely on momentum to finish those last reps, go for a lighter weight.

The Range Reps

When it comes to the number of reps, keeping them low and the weight challenging enough is the way to go. Opt for a weight you cannot lift more than eight times and do at least three sets of five to eight repetitions per exercise.

Reps really do impact your results

Here is a quick overview of the number of reps and its impact on your strength results

  • The 2 to 5 range rep builds super dense muscle and strength.
  • The 6 to 12 rep range: This builds both muscular strength and muscular
  • The 12 rep range and above. Ideal for building endurance.

Beginner Strength Running Plan For Beginners

If you are just starting, take your training slowly and alternate between weight-lifting and running days.

According to a study published in the Journal of Strength and Conditioning Research, alternating between strength training and cardio on different days can result in better performance improvements than doing both on the same day.

Otherwise, you risk overtraining, which can lead to injury and slow your progress.

As a beginner, start with two strength workouts a week for three to four weeks, then add a third workout in month two.

Research shows that beginners can gain strength with just two weekly workouts.

Shoot for at least 20 to 30 minutes per session, then gradually add time and intensity until you’re lifting hard for 50 to 60 minutes a session.

A study published in the Journal of Applied Physiology found that a longer duration of resistance exercise led to greater muscle hypertrophy, or growth, in untrained individuals.

The Concept of Training Split

To schedule your workouts the right way, you need first to determine what weight training split and weekly schedule to opt for.

If you’re familiar with strength training, you already know how splits work If not, then below is a simple explanation and description.

The most common and widely tested is the 3-day full body split. This is what I’d recommend any beginner. I cannot emphasize it enough.

Additional Resources

For further reading on the benefits of strength training for runners, check out these resources:

Share Your Strength Training Journey!

We want to hear from you! Your experiences with strength training can inspire and motivate fellow runners. Take a moment to share your thoughts in the comments below. Here are a few questions to get you started:

  • What strength exercises have you found most beneficial for your running?
  • How has strength training impacted your performance?
  • Do you have any tips for incorporating strength training into a busy schedule?

Your insights not only contribute to our running community but also help others who are navigating their own strength training journeys. Let’s learn from each other and build a supportive environment!

Running Workouts to Build Strength and Endurance

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picutre of runners legs

Imagine reading your favorite book or watching your favorite TV show over and over again and for days on end.

After a few weeks, the entertainment value would vanish, and  you’d start to dread what was once a gratifying activity, yet that’s what many of us do with our running.

Most runners log nearly all of their runs at the same general distance and intensity, usually around 60 to 70 percent of their max effort.

Doing the same workout day in day out is a recipe for boredom and plateaus.

It’s the kind of a mistake that keeps you from reaching your full running potential.

Therefore, if you’re serious about reaching your running goals, you need to change your ways.

You Need Variety, Period

The following running workouts cover the gamut of running sessions you need to do as a runner.

Each workout has a unique set of traits that contribute to the entirety of your running performance.

The Reasons You Should Care

As a runner, you should vary your training routine for two fundamental reasons:

(1) To prevent the boredom that comes with repeating the same session over and over again, and

(2) To prevent or postpone reaching a plateau in running performance and, therefore, running results.

In today’s article, you’ll learn about the six essential running sessions.

The workouts shared within this article cover the whole range of sessions you need to do as a runner.

Each workout has a unique set of qualities that contribute to the whole of your running growth.

The information is also applicable to beginners and veterans, the young and the elderly, men and women—as long as you’re willing to listen to your body and remain within your fitness skill the entire time.

The 7 Running Workouts You Need To Do

Here are the building blocks of a well-rounded running program

  1. Easy runs
  2. Tempo runs
  3. Interval runs
  4. Pyramid runs
  5. Hill runs
  6. Fartlek runs
  7. Long runs

Let’s break down each session.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

Running Workout 1 –  The Recovery Run

Recovery runs are short sessions done at a relatively easy pace.

As you probably guessed from the name, recovery runs speed your recovery from the previous hard training workout.

That’s the theory, anyway.

I’m not aware of any scientific evidence that supports this claim, but going easy does build proper form, increases endurance, and builds mileage.

How far and/or easy you go depends on a slew of factors including fitness level, training goals, and schedule.

As a general rule, your recovery sessions should be easier and shorter than your other workouts.

When To Do Them

Whenever you run again  24 hours following a high-intensity session or a long run, your next run should be a recovery workout.

Keep in mind that these sessions are only a must if you run more than three times a week.

If it’s not the case, then make each session “quality workout.”

Sample Workout

Do a recovery workout after a hard training session, such as when you do interval workouts, hill reps, or long runs

Between 3 and 5 miles is a pretty standard distance and you should shoot for between 20 and 40 minutes per session.

Start the workout at an easy pace, then keep it up at 60 to 70 percent of maximum effort.

Additional resource – Running Vs. Strength training

The Pace

Perform your recovery runs at a relatively leisurely pace, which is  90 to 120 seconds per mile slower than your current 5K pace.

Got no idea what’s a 5K pace?

Then do the talk test.

If you can keep a conversation going, speaking in full sentences, without gasping for air with every step you take.

If it’s not the case, then slow down.

runner preparing for a running workout

Running Workouts 2 – The Tempo Run

Tempo runs are sustained sessions at a challenging but controlled pace. These can last 45 minutes or longer.

Tempo running increases lactate threshold, which is the point at which the human body produces greater amounts of lactate than it can clear from the muscles and bloodstream.

What does this mean?

When you increase your lactate threshold, you’ll be able to sustain a faster pace for longer.

The Pace

The ideal pace is often described as comfortably hard.

The ideal tempo pace is a comfortably hard pace that can be maintained for a prolonged period.

The pace is hard enough to require pushing, but not too challenging to where one can no longer sustain the pace.

For most runners, the ideal temp space translates to 80 to 90 percent of max.

That’s slightly slower than your 10K race pace, or at least 30 seconds per mile slower than your current 5k pace

Sample Workout

Start your run with a 10-minute warm-up jog, then gradually increase your speed until you’re running at tempo pace.

Sustain that pace for 15 to 30 minutes, depending on your fitness level and training goals.

Finish your workout with a decent cool-down.

Stretch afterward.

Running Workout 3 – The Interval Run

When it comes to speedwork training, interval training is the way to go.

Interval running consists of short bouts of fast running separated by low-intensity recovery.

It involves running—or sprinting—for a set distance, repeated for a set number of times, at the same pace.

A typical distance can be as short as 100 meters but can stretch to as far as a mile depending on the runner’s fitness level and training (or racing) goals.

This all-out effort should be followed by a period of recovery, which can consist of low-intensity jogging or walking.

Research has shown that interval training increases endurance, burns mad calories, boosts agility,  and improves stride rate.

Be Careful

Interval runs are hard on your joints and muscles, as you’re pounding them with a force of up to 6 to 8 times of your body weight on each foot strike.

If you’re a beginner, work on building a solid form before you give this type of training a shot.

Otherwise, you’re asking for trouble in the form of premature fatigue, injury, or even a painful burnout.

Pace

Mainly depends on the length of the intervals you’re doing.

The shorter the sprinting segments, the harder you push.

As a general rule,  perform the high-intensity segment at 90 to  98 percent maximum effort.

You’re going too slow if you can keep a conversation going.

Sample Workout

After a thorough dynamic warm-up, perform eight 400m repeats, following each rep with a 2-minute walk/jog recovery period.

Finish the session with a 5-minute slow jog as cool down.

Running Workout 4 – The Ladder Run

If you’re bored with doing classic intervals, the ladder variation is an excellent way to challenge yourself and mix things up.

Ladder workouts involve climbing up, down, or both, all in a single workout. The runner slows down and recovers fully between each interval.

Sample Workout

This is a 6-4-2-1-2-4-6 pyramid run workout.

Begin by performing a 10-minute dynamic warm-up.

Then, do the following:

  • Run for 6 minutes at your current 5K pace. Recover for three minutes.
  • Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for two minutes.
  • Run for 2 minutes at 90 percent of max effort. Recover for one minute.
  • Run for 1 minute at maximum effort. Recover for one minute.
  • Run for 2 minutes at 90 percent of max effort. Recover for one minute.
  • Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for 2 minutes.
  • Run for 6 minutes at your current 5K pace.

Finish your workout with a 5-minute slow jog as a cool down.

Please keep in mind that this is a demanding workout that tests both your speed and endurance.

Be careful, and remember to stay within your fitness level the entire time.

Running Workout 5 –The Fartlek Run

Fartlek training is my favorite workout on this list.

It combines fast running intervals with low-to-moderate efforts.

Each interval varies in distance, duration, and speed.

Fartlek is an excellent introduction to the world of speedwork training.

It’s ideal for beginners looking to get a taste of speedwork before taking the full plunge.

Sample Workout

After a warm-up, pick an object in the distance, whether it’s a street corner, a stationary car, a tree, or a signpost.

Run to it as hard as you can, then slow down and recover by jogging /walking to another landmark.

Sight your next target and do it again, repeating the process for at least 20 to 30 minutes.

Finish the workout with a decent cooldown.

The Pace

There are no rules. You choose how fast or slow you go.

Running Workout 6 – The Hill Session

Once you’ve developed enough cardio power and stamina, hills runs are the next frontier.

They consist of repeated short or long bursts of intense effort up a hill, and have plenty to offer.

Uphill running builds explosive strength and power, which helps you improve your speed and running economy.

It also boosts aerobic power, improves pain tolerance, and builds proper form.

One of the best things about hill training is that what goes up must come down.

The downhill part of your run will increase strength and endurance in your joints and tendons, plus it works the quads like nothing else.

The Pace

The ideal pace should be difficult to sustain, especially near the top.

To make sure you’re doing it right, focus on taking short strides and go as fast as you can while keeping good form.

Sample Workout

Find a good hill that features a stable, moderate gradient of 4 to 7 percent.

It should take you 30 to 45 seconds to run up your chosen hill at a challenging level of effort.

Start with a 10-minute jog on a flat surface, then perform 8 to 10 30-second hill climbs with 90-second jogging recovery breaks between each rep.

When you’re done, cool down for 5 minutes.

Running Workout

Running Workout 7 –  The Long Run Workout

The long run is just what it sounds like – a sustained running effort at an easy and steady pace.

Long runs are one of the most important sessions of the week.

They develop endurance, improve form, increase lung power, and get your body ready for any distance.

Sample Workout

Run for one hour or longer at a pace that allows you to hold a conversation effortlessly.

If you’re panting for breath, slow down to a walk until you’re breathing easily.

Then start running again.

You should feel moderately fatigued at the end of your session.

If you’re completely exhausted, you’re doing it wrong.

Leave something in the tank.

As a rule of thumb, do not increase your long run length—duration, distance, or both—by no more than 10 to 15 percent per week.

Your Training Pace

Perform your long runs at about one minute slower than marathon pace, or around 90 to 120 seconds per mile slower than current 10K speed.

Also, keep your heart rate within 65 to 75 percent of maximum power.

To err on the side of caution, do not go over the fast end of that range because that will put you at a higher risk of injury, excessive fatigue, and burnouts.

Putting it All Together

By now you should understand what makes up a well-rounded running routine.

Your next step is to put your newfound knowledge into action.

Let’s assume you’re a recreational runner looking to improve your running fitness.

Maybe you’re thinking of participating in a 5K, or want to take your running to the next level.

Here’s a Weekly Training Schedule Sample to get you started on the right foot.

  • Monday – Speed Workout – 8 X 200m with a 30-second recovery period
  • Tuesday – Recovery run – 30 minutes at a conversational pace
  • Wednesday – Hill reps – 10 X 30-seconds uphills with one-minute recovery periods
  • Thursday – Fartlek Workout – 30 minutes of unstructured speed work
  • Friday – Rest
  • Saturday – Long run– 10-miles at a relaxed pace
  • Sunday—Rest or Cross-train

Rome Was Not Built In A Day, and Your Running Program Shouldn’t Be Either

I want to be perfectly clear.

I’m not saying that you should start a challenging program next week, filled with lots of sprints, hill work and long distance running.

That’s a recipe for disaster.

What I’m trying to do here is sell you on the importance of variety.

Add these new workouts to your training program gradually.

You like where you’re heading?

Do a little more.

You always have a choice.

Keep Track

Before you jump in and give these workouts a shot, keep tabs on your training and progress in a workout log.

What should you be keeping track of?

Any or all of the following:

  • Running duration
  • Running distance
  • Running intensity
  • Recovery length between intervals
  • How you felt both during and after training
  • Your training load (which is intensity and volume)
  • Pains, aches, and nagging injuries
  • Motivation level
  • Whatever else you think is important

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it! The above running sessions are all you need to build a well-rounded running program that will not only help improve your running performance, but get you into the best shape of your life, too.

So what are you waiting for? Take action now!

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

Running Gear for Beginners – Your Running Equipment Guide

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choosing Running Gear for Beginners

Looking for the best advice on how to choose the right running gear? Then you have come to the right place.

Here’s the truth.

Your running equipment has an enormous impact on your training performance and running motivation. In fact, having the right gear is crucial—whether you’re a complete beginner or a veteran athlete.

The right gear improves your chances of success, and might even make your runs more enjoyable.

In today’s post, I’m sharing with you a list of the must-have running items for all runners, new and old.

This post will be particularly useful for those of you who don’t have the first clue as to what running gear you might—or not might not—need.

So, are you excited?

Then here we go.

What is Running Gear?

Running gear, running equipment, or running accessories, is the general term used to refer to the list of items you can wear on your person during a workout.

And it’s a big business.

From running shoes,  technical clothing, performance socks, hydration belt, to sports bras, compression garments, heart monitors, and GPS watches, this niche is one of the most profitable sectors in the global fashion and sports equipment market.

So, What Do You Really Need As Running Equipment?

The answer depends on your personal preferences, training level, training goals, where you live, budget, and how much you love high-tech, stylish fitness gadgets.

Everyone is different and might be in the market for various things.

No suit fits all.

But, all in all, a basic running kit includes proper running shoes, T-shirt, shorts, socks, and a sports bra for female runners.

If you already have these in your wardrobe, then you got 90 percent of the must-have running accessories.

But how do you choose the right clothing and fabrics for running? That’s where the rest of this article comes in handy.

Running Gear  1 – Running Shoes

Your running shoes are the most important piece of protective running equipment you need as a runner.

Thus, you should spend time and money looking for the perfect pair.

If you want to stay a healthy and pain-free runner, then you need a pair of well-cushioned running shoes that feel comfortable and match your unique foot biomechanics and gait.

I hate to break it to you, but running in old or ill-fitting sneakers is not the wise thing to do.

It’s, in fact, one of the leading causes of pain and injury.

So, if you have a used pair gathering dust at the back of your closet, get rid of them, head to the closest specialty running store, and buy a new pair.

I personally like Brooke and Nike running shoes, but feel free to try out other brands and styles.

I’m not affiliated with any shoe brand, and I cannot recommend a perfect pair.

You decide.

running equipment

The Main Things

So, how do you pick the right trainers?

As a rule of thumb, fit, comfort, and flexibility should be the ultimate measuring criteria whenever you’re looking for a new pair.

Here are the golden tips for picking the right sneakers:

  • Go shopping for a new shoe in the evening when your feet are at their biggest (our feet tend to swell after prolonged sitting or standing).
  • Get your shoes from a running specialty store. The pro staff will match you with the most suitable pair by assessing your foot type, running biomechanics, training needs, and personal preferences.
  • Leave enough wiggle room between your big toe and the end of the shoe—at least a thumbnail’s space.
  • Don’t under nor over pay. A cheap pair will not provide with enough support and won’t last you that long, whereas a super expensive pair is uncalled for—especially if you’re just a recreational runner.

Buy Quality

Sure, the most expensive pair in the store is not inherently the best, but, at least, don’t skimp.

You can always go for a low-priced pair, but often than not, these are made with rock-bottom, non-durable materials, which provide little to no protection.

However, a mid-range shoe—80 to $120—usually has excellent cushioning and stability properties.

If you still want to save off a few bucks then go for last year’s version of a mid or top-range shoe.

The differences won’t be that significant, but you’ll, at least, get a top-shelf pair for a fraction of the price.

Expect to pay: $80-$160

Running Gear  2 – Running Clothing

Although they’re the most critical, shoes are not the only running equipment that makes your running comfortable and more enjoyable.

Clothing also matters.

The Importance of High Tech Materials

There are many features to look for when choosing running accesories.

But most importantly, choose items made of high-performance, synthetic materials such as polyester, Coolmax nylon, or Lycra.

These wick moisture away from your body in the same way a candle absorbs liquid.

What’s more?

High-performance fabrics are also lightweight and designed to move with your body.

High-tech fabrics can help you regulate your body heat—even in weather extremes. This works by retaining heat during winter training and dissipating it during hot summer days.

For more icing on the cake, high-performance clothing dries faster. They also better endure use and washing cycles than exercise clothes made of cotton.

Say No to Cotton

Now that you know what makes great running clothing let’s discuss what you should avoid.

As a rule, say no to cotton. Cotton is comfortable only when it’s dry.

Once it gets wet, it stays wet, turning heavy and scratchy. This can chafe the skin, leading to painful blisters.

Cotton does not also allow for proper temperature regulation. You’ll overheat in the summer and freeze in the winter.

What’s more?

Avoid wearing sweatpants. These are designed to help keep your body warm in cold temperatures but can be counterproductive when running as logging the miles makes you work up some heat.

All of this heat can get trapped close to your body. In fact, the longer you run, the more uncomfortable they become.

That’s why you should only use sweatpants for short runs, especially when worn an outer layer when it’s really cold.

The Running Accessories and Clothes You Need

Here’s what to look for when buying running clothing.

 Shirt

Shirt choice depends on the weather.

That’s why you will need shirts for different seasons and temperatures in a wide range of weights and fabrics.

These might include sleeveless shirt, light shirts, heavy turtlenecks, etc.

Go for Technical Fabrics

As a rule of thumb, steer clear of cotton shirts.

Technical materials feel comfortable, light and cool against the skin, unlike cotton which, once it gets wet, it stays wet, turning into cumbersome and scratchy material that can cause chafed underarms and bleeding nipples.

Furthermore, technical fabrics can regulate your body temperature by dissipating heat during hot weather training and retaining it when the temperature drops.

A good running T-shirt is typically made from nylon, or brand names like Dri-Fit, Climalite or Coolmax.

It should feel cool, light and comfortable against the skin.

To regulate body temperature, get a shirt with a mesh panel covering high heat areas such as the back, underarms, and sides.

Whatever you end up sporting, make sure it fits nicely and loosely, so it doesn’t bother you while running.

Expect to pay $20 to $50.

Additional resource – Your guide to running compression arm sleeves

Leg Attire

You’ll need leg attire that moves as you move while protecting you from the elements.

Running shorts and running tights are the best options.

These can be used both during road and off-road training.

When it comes to leg attire, the two choices I recommend are shorts and running tights.

In my experience, the best shorts are those made of breathable, lightweight fabrics, with a light mesh interior underwear lining.

Also, consider getting shorts with a key pocket or extra pockets for carrying gels, keys, ID, or phone.

Proper tights are made from high-performance stretchy fabrics, like Nylon or Supplex.

These can draw moisture away from the body, and keep you running comfortably, regardless of outdoor temperatures.

Tights also work well for the overweight beginner as they often protect against chafing and painful irritation in the inner thighs.

But, all in all, your leg attire should be made of a lightweight construction that protects you from debris and undergrowth and does not hinder your movement.

Expect to pay $20 to $60.

Additional resource – Compression leggings for running

The Shorts

Running shorts are an integral part of your running kit.

As a rule of thumb, your running shorts should provide you with enough support, comfort, and practicality.

Make sure your shorts have a non-restrictive feel.

They should provide you with a maximum range of motion for you to run at your best and unleash your full potential.

Also, consider getting shorts with an inner brief to provide with excellent internal support that acts as underwear, and a zip pocket or additional pockets for carrying your phone, keys, and/or gels during long training sessions and races.

Expect to pay $20 to $50

The Tights

Running tights come in a variety of different lengths, from knickers to 2/4-length to full-length.

So, choose whatever works the best for you.

Proper tights can help cut the risks of chafing in the inner thighs and are ideal to wear on colder days.

Tights work well for the overweight beginner as they often protect against chafing and painful irritation in the inner thighs.

Longer shorts are also an option here.

Proper tights are typically made from synthetic stretchy fabrics, such as Supplex or Polyester to provide with a flexible and stretchy fit.

Expect to pay $20 to $70

Your Underwear

Last but not least, you’ll also want to wear underwear with leg attire.

A proper pair of running underwear should provide you with a good layer of support and insulation, particularly during winter.

Go for whatever works the best for you.

As long it’s comfortable, you’re good to go.

Expect to pay: $5 to $20

Sports Bras

Listen up, ladies, a proper, high-impact, sports bra is non-negotiable for running—especially if you are serious about the sport.

An improper sports bra won’t provide you with enough support to reduce breast movement while running.

This bouncing action is not only uncomfortable but can also stretch the ligament around the breast, which is an irreversible damage in most cases.

And any permanent stretching of these supporting ligaments can cause the breast to droop.

Here is the good news.

A proper sports bra can drastically reduce that unwanted movement—by up to 50 to 60 percent according to experts.

So, whatever you end up getting, make sure it’s comfortable and has been designed for high impact activities.

Expect to pay: $20 to $50.

Running Socks

The fit of your running socks can make a huge difference in your running comfort and experience.

Thus, do not run in socks that suck.

First, your running socks should be constructed with high-performance technical materials.

These will keep your feet dry and cool, which can reduce the risks of blisters.

In fact, some high-performance socks include a mesh venting system for more breathability and comfort.
Secondly, make sure your socks are a good fit, especially under the arch of the foot and around the heel.

Avoid socks that slide off your feet or bunch up inside of your shoes.

These will irritate you while running, leading to horrid blisters.

If you are blister prone, opt for thicker running socks, or double up.

For more protection, look for socks that provide extra padding in the heel and the rear of the foot.

You can also give compression socks a try.

Expect to pay: $10 to $30

Running Jackets

When it’s too cold outside, an extra outer layer is needed to protect you from the elements.

As a rule, your running jacket must repel water, and the fabrics also wick sweat and dry fast.

It also should be breathable and have proper ventilation, so you don’t wind up sweating more because of it.

The best running jackets are usually made from fabrics like Ripstop Nylon or Pertex.

Expect to pay $20 to $70

Additional Resource – Your guid to running jackets

Running Hat

While the theory that we lose 40 percent of heat throughout the head has been debunked, it still has some extra protection against the cold.

A running winter hat will help you in cold temps.

For more protection, choose hats made of warmer fabrics like wool or cashmere to keep your head cozy.

Expect to pay $15 to $50

Additional Resource – Your guide to the best running hats.

Running Gloves

Another piece of kit that’s essential during the winter is a pair of running gloves.

Choose a pair of breathable, moisture-wicking gloves.

For freezing temperatures, go for thin linter gloves to keep your hands toasty and comfortable.

Expect to pay $20 to $60

Find the Right Mixes

Many factors determine what mixes of of running accessories needed to stay comfortable while running.

These include the time of day you train, your training intensity, workout lengths, climate conditions, outdoor temperatures, and your personal preferences.

As a rule of thumb, your running wardrobe should be versatile and adaptable, carrying you from the coldest months for the hottest months—especially if you run most of the time outdoors.

Here are a few tips to help you dress right whenever you’re heading out for a run.

Additional resource – How to choose running gaiters

Hot Weather Running

During extreme weather, you’ll want running gear that pulls moisture away from your skin, while shielding you from the sun.

This will keep you both well-hydrated and comfortable.

Dress in Layers—Winter Running

During the cold season, you need to dress warmly, but bear in mind that running will increase your heart rate and body temperature.

So, don’t overdress.

The simple solution is to dress in layers of light, breathable clothing items.

So, for instance, if halfway through the session you feel too warm, you can remove the extra layers.

The Main Layers

Start with a base layer of the close-fitting and moisture-wicking dry layer, such as a tank top, or a technical T-shirt.

Next, put on a looser fitting, warmer layer, such as a long sleeve shirt, or a fleece pullover on top.

Last up, the last layer (or the outer shell) should be a wind- and water-proof layer, such as a nylon shell or a windbreaker.

Additional resource – Prescription Glasses for runners

More Running Gear

You’ll also need headwear for different weather conditions—mainly a face mask, or balaclava for cold and win, a stocking for cold, and a cap with a visor to protect you from the sun, blinding headlights and rain.

For rainy days, opt for waterproof pants, wind-resistant jackets and sweatpants to keep you running dry and comfortable.

Want more? Here’s the full guide to winter running gear.

list of running gear for beginners

Running Gear 4 – Sports Watch

If you are serious about your training routine, then a specialized sports watch will come in handy.

A good GPS watch can turn each workout into a data-producing session.

It is ideal for keeping track of your running time, taking splits during the race, and help you see patterns in your training—all of which can encourage you to push the pace and run faster.

As a beginner runner, you can also use the sports watch “stop and start” button to measure run/walk intervals, making sure you’re training within your fitness level.

Not only that, this interpretive piece of equipment is often equipped with a GPS system that tracks how far and how fast you run.

Just don’t get me wrong.

As a beginner runner, you don’t need a fancy digital timepiece.

In fact, a simple watch with a stop and start button can do the trick.

Once you get more sophisticated, consider getting a running watch that can track your pace, heart rate, running intervals, and pace, etc.—especially if you do any speedwork or carefully paced workouts.

You can choose from a wide variety of watches.

They can range from a cheap Gosasa GOSK1155B costing around $12 to a several hundred dollars Garmin Forerunner 910XT multifunctional and GPS-Enabled Sports Watch.

Expect to pay: $10-$300+

Additional Resource- Here’s your guide to running sunglasses

Running Gear 5 – Headphones

I love music, and Rock My Run Premium has made my running routine tenfold more enjoyable.

Numerous studies have linked music to improved running performance, consistency, and overall more enjoyable training experience.

In other words, having something to listen to while pounding the pavement can make your runs that much better.

That’s why having a proper pair of running headphones are some of the most essential running gear you can get these days.

Good running headphones should have these three traits:

  • They need to be tough enough to keep up with your training,
  • They must be moisture-resistant so that they won’t get damaged by sweat or rain.
  • They should fit nicely and comfortably in your ear. If your headphones fall out as you run, they’re useless. In fact, fit is the most important factor, no matter how superior the music quality is.

In case you’re not into music, turn to Audiobooks, podcasts to keep your mind occupied during long and tedious runs.

Check out the Tim Ferris podcasts for some fantastic interviews.

Note: If you’re running outdoors on the streets, then be careful.

Listening to music while running can block out traffic noises, which can set the stage for accidents and other horrible tragedies.

So, please, put on your earbuds only you’re safe outdoor.

For more safety, go for a  pair of headphones with an open design that let in ambient sounds.

Additional Resource – Here’s your guide to hydration running vests

Running Gear 6 – Heart Rate Monitor

If you are a serious runner looking unleash your full potential, or a beginner runner trying to keep your heart rate within a certain range during your runs, then training with a heart rate monitor is non-negotiable.

A heart rate monitor is strapped to your chest, and can provide you with an accurate reading of your heartbeat while exercising.

It is precisely what you need to avoid under- or overtraining.

In fact, a good heart rate monitor is just like a running coach that can help you find your sweet training spot—not too much, not too little.

You will no longer have to “guess” your pace or training intensity level.

There is a broad range of heart rate monitors to choose from.

A basic model will just monitor your heart rate, while advanced versions will produce loads of stats, including calorie burned,

Just keep in mind that HRMs are not an absolute requirement even when you are preparing for a race, but they are something to consider getting.

Plus, some advanced running watches come with a built-in heart rate monitor.

So if your watch already has one, then this is not something you have to buy separately.

Expect to pay: $30 to $350.

Additional Resource – Here’s the full guide to calf compression sleeves for running

Adding it All Up

So how much you should invest in your running kit?

As previously stated, there is no right or wrong answer to that question.

It’s all up to you.

You might already have in your current workout wardrobe the bare essential running equipment.

But, irrespective of your budget, fashion sense, technological sophistication and training goals, let functionality, fit, and comfort, be your primary guiding criteria.

Your running gear is a performance tool.

Not a fashion statement.

I cannot emphasize this enough.

Additional resource – How to find cheap running gear

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

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The Running Gait Cycle Explained

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picture of Running Gait

Looking to learn more about the running gait cycle?

Well, you are in the right place.

In this (sort of technical) short blog post, I’ll teach you about the many components of running gait, gait cycle biomechanics, phases of running gait, and how to analyze your running gait cycle so you can improve your running form and performance.

Sounds great?

Let’s get started.

The Importance of The Running Gait Cycle?

Understanding gait cycle and its many components can help you pick the right running shoes and optimize your performance and training efficiency.

Not only that, learning more about your gait cycle can also help you better assess your running technique and biomechanics, which, in turn, is key for improving it.

Plus, some running experts suggest that assessing the way you run can also offer you many clues to the cause of a particular injury.

These are all valid reasons, if you ask me.

So, are you excited?

Then here we go.

running gait cycle

First things first, let’s define what gait actually means…

What is The Running Gait Cycle?

The gait cycle describes the continuous and repetitive pattern of walking or running —in other words, how we get from point A to point B.

More specifically, gait cycle biomechanics refers to a series of movements of the lower extremities—your legs— during locomotion which starts out when one foot strikes the ground and ends when the same foot strikes the ground again.

The gait cycle typically the same for all of us as it can be split into two main phases.

  • The Stance Phase—when the foot is in contact with the ground, and
  • The Swing Phase—when the foot is not in contact with the ground.

The phases of running gait includes both a stance and swing phase.

Note: During the walking cycle (not the topic of this post), there is a period known as double stance in which both feet are in contact with the ground.

The Stance Phase Of Running

The stance phase is the first phase of the gait cycle.

It begins when your heel makes contact with the ground, and it ends with the toe off.

When it comes to performance & injury prevention, the stance phase is usually under the spotlight as it’s the phase when your foot and leg bear your body weight.

The stance phase equates to roughly 60 percent of the walking gait cycle, and 40 percent of running gait cycle.

Just keep in mind that these proportions are not written in stone as they tend to change as the speed of walking or running increases (or decreases).

The stance phase can be further divided into three stages.

It starts with initial contact, followed by midstance, then propulsion.

Initial contact

Initial contact marks the beginning of the stance phase.

Also known as foot strike, this subphase starts when your foot makes contact with the ground after having been in the air—typically heel, midfoot, or forefoot strike, based on your running speed, running style,  biomechanics, etc.—and ends when the forefoot is in direct contact with the ground.

Think of initial contact as the cushioning phase of the gait cycle.

During this point in the gait, your foot is pronating at the subtalar joint, knee is slightly bent, and leg is internally rotating to help reduce the stress forces from the impact.

Mid Stance

Also known as single support phase, during the midstance, your foot flattens on the ground (moving from pronation into supination) to provide support as your body is moving forward over the leading foot while the other foot is in swing phase.

In essence, during this subphase, your body weight shifts from the back to the front of your foot, preparing for toe off and forward propulsion.

This means that all of your body weight is born by a single leg, which might make it prone to discomfort and overuse injury.

stance phase of running

The Toe Off/ Propulsion

The propulsion portion is the final stage of the stance phase.

It kicks off after the heel is off the ground and ends with the toes leaving the ground.

As you keep pushing forward, the heel starts lifting, while the muscles on the back of the leg—mainly the Gastrocs, Soleus, and Achilles Tendon—contract, resulting in plantar flexion of the ankle, allowing for toe off.

This subphase makes up the final 35 percent of the stance phase.

A common mistake beginners make is leaning too far forwards during the toe off.

This can hinder stride angle and might limit efficiency.

Instead, stay tall, aiming for a slight lean from the ankles.

The Swing Phase Of Running

The swing phase, or the “second phase of running”, refers to the time in which the foot is not in contact with the ground.

During this, your foot is swinging forward.

The swing phase starts with toe off and ends just before the foot hits the ground against, and a new gait cycle begins.

During this phase, your legs cycle through, ready for the next foot strike.

The swing phase is the longest phase of the running gait, making up the remaining 60 percent of the running gait, compared with 40 percent of the walking gait.

The swing phase of gait tends to be less relevant to running biomechanics for preventing injuries than the stance phase as there is no weight being born through the joints and muscles.

The main portion of this phase is known as the forward descent which occurs as the foot is being carried forward while it’s positioned for weight bearing.

Both the knee and the foot are flexed.

The swing phase ends at the heel contact, and a new gait cycle begins.

Additional resource – Guide to running lingo

What Is Running Gait Analysis

Gait analysis is no exercise in futility but a scientifically-based and reliable process.

Gait analysis is a scientific method for finding and understanding biomechanical abnormalities and challenges in your gait cycle.

A gait analysis can help a runner by identifying any underactive or overactive muscles in the feet, which could contribute to inefficiencies and overuse injuries in the future

In simple terms, running gait analysis is a way to assess your running style.

It draws a clear piece of the picture of your unique running technique.

What’s not to like!

The two crucial things that make normal gait possible are your posture and your foot interface with the ground.

Any abnormalities will force you to overcompensate.

This, over the long haul, causes damage and/or injury to the affected limbs.

There’s plenty of various types of gait analysis that you can perform, some more complex than others, and some easier to have done.

Usually, gait analysis requires taking a short video (from the front, rear, and side) of roughly 30 seconds of running on a treadmill in a neutral shoe with little to no cushioning.

This helps the professional to take an in-depth look at what your body looks like and how you move as you run on the treadmill, putting the focus on any abnormalities in your gait.

In general, runners are divided into three main categories: neutral, overpronators, and supinators.

Understanding your pronation type is key for choosing the right running shoes and hopefully helping avoid injury.

running gait analysis

How To Perform Gait Analysis

The cheapest way to analyze your gait involves a relatively quick (and usually free) treadmill test at a running specialty shop.

To get started, you’ll be put in a neutral shoe and start walking, or running, on a treadmill.

Then you run for a short period on the treadmill.

This allows the staff to assess how you’re landing, where you’re landing, and check for any biomechanical deficiencies within your ankles or knees.

The whole testing process may take 15 to 20 minutes.

Once the analysis is done, the staff will show you a frame by frame replay.

By analyzing the way you run and taking into consideration your fitness level, running goals, and injury history, the staff can make the right shoe recommendation that best suits your needs.

Gait Analysis Results

Some of the most common problems revealed and found out by gait analysis include;

  • Heel striking—when the foot lands in front of the hips.
  • Slow cadence—taking longer strides at a lower frequency.
  • Hip drop—caused by a lack of core strength
  • Lack of flexibility and strength, especially in the calves and glutes.

These issues, as well as others, can limit running performance and contributes to overuse injuries.

Running Gait Cycle – The Conclusion

There you have it! If you’re curious about the phases of running and gait cycle biomechanics, then today’s post should get started on the right foot. The rest is just details.

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

The Difference Between Natural Vs. Processed Foods

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Between Natural Vs. Processed Foods the difference

Whether you are a runner, a biker, a Crossfitter, or just a fitness enthusiast, the quality of the foods you consume has a huge impact on your fitness gains and results.

And as you might already know, there are mainly two categories of foods: natural foods and processed foods.

So what’s the difference between these two?

Which one is better for you?

Why?

Which one (s) should you avoid?

These are some of the questions I will give a clear and jargon-free answer to.

In today’s post, I will dive a little deeper into what makes (and defines) natural foods versus processed foods as there some to still be many misunderstandings regarding this topic.

So are you excited?

Then here we go…

Between Natural Vs. Processed Foods

Natural Foods

For most people, hearing the words “natural foods” conjures up pictures of health stores and strict vegan lifestyle choices.

But, in essence, the term refers to any food that has undergone minimal processing, whose ingredients come from natural sources, and contains little or no artificial additive or preservatives before consumption.

And by far, consuming a natural food rich diet is the healthiest and best nutrition decision you can ever make.

Why Natural Foods are Better?

Consuming whole and unprocessed foods, such as vegetables, fruits, meats, whole grains, and non-homogenized dairy products, has immense health benefits as they’re rich in nutrients and contain fewer additives than heavily processed foods.

For instance, whole-wheat based bread is healthier than bread made from white flour, potatoes are more nutritious than potato chips, and oranges cannot be held on the same pedestal as orange juices sold in convenience stores.

Natural foods score high in vitamins, minerals, amino acids, (the good) carbohydrates, water, fiber, fatty acids, and much more.

These are all essential to optimal human nutrition.

Natural foods can help regulate blood sugar levels, reduce cholesterol, cut the risks of cardiovascular disease, prevent diabetes, speed up weight loss, and help you get into the best physical and mental shape of your life.

The full list benefits go beyond this article’s scope, but I think you are getting the big picture.

The Foods to Eat

Here are some of the natural food components you need to consume for more bang for your buck.

  • Fresh vegetables and fruits, such as kale, asparagus, cabbage, broccoli, spinach, Brussels sprouts, cherries, pears, berries, apples, and plums.
  • Lean sources of meat, free-range chicken, wild fish, and grass fed beef, fresh fish/shellfish, eggs, etc.
  • Omega-3 foods: eggs, sardines, wild salmon, herring.
  • Whole grains, mainly quinoa, amaranth, barley, whole grain rye, buckwheat, millet, and Kasha.
  • Beans and legumes, especially lentils, and chickpeas.
  • Nuts, such as walnuts, almonds, macadamia nuts, pistachios, and pecans.
  • Seeds, such as flax, Chia, sunflower and pumpkin

Processed Foods

Processed food stands for any food that has been purposefully altered in a “food lab” in some way or the other before consumption.

This is done for four main purposes: (1) to postpone spoilage, (2) to make our lifestyle easier, (3) to increase food lifespan, and most importantly, (4) to make more money for the food manufacturer—which is the driving force in most cases.

As a rule of thumb, processed foods have more than one ingredient.

Food companies usually rely on artificial sugars, dyes, preservatives, bad fats such trans and saturated fats, and other harmful dietary chemicals in the everyday production of processed foods.

Processed foods might include food that has been canned, cooked, packaged, soaked, frozen, or changed in nutritional structure, whether it’s through preserving, fortifying, fermenting or preparing in different ways.

So, any time you bake, cook or prepare food, the term processed can be applied.

Examples of processed foods include processed meats, snack chips, cake mixes, candy, bread, sodas, savory snacks, such as crisps, frozen dinners, convenience foods, such ready meals or microwaved meals.

Other foods include a muffin, soda, Boca burgers, donuts, pizza, almost every at McDonald, Burger King, and the rest of fast food in restaurants, etc.

So, they are not just microwaved meals and boxed macaroni, and drive-thru snacks.

Additional resource – Vitamin D for runners

I see Processed Foods Everywhere

Here is the thing.

Processed foods are everywhere.

They’ve invaded our kitchen and, apparently, for most people, they are there to stay.

Get this: according to my estimation, 9 out 10 of the foods you can buy at a shop will be processed, in some form or the other.

And as you can already tell, this is an omen of bad things to come.

Additional resource – Sodium for for runners

They are Bad

Processed foods are energy dense foods.

They are, typically, high-calorie items that provide many calories with little to no nutritional value to your body.

Therefore, a proceeded food diet—one that’s high in preservatives, artificial ingredients and awash with added sugars and fats is NOT the best thing to fuel your body with.

I hate to break it to you, but if you consume nothing but (heavily) processed foods, then you are CHEMICALLY and STRUCTURALLY harming your body.

Processed foods are the ultimate diet saboteurs.

Eat nothing but processed foods, and you’ll find yourself faced with a host of weight and health issues.

Not convinced yet?

Well, just take a look at the soaring rates of the so-called Diseases of Civilization we are facing today.

Research has shown that processed food consumption is a major culprit in our nation’s obesity epidemic, the rise of Type 2 diabetes, high blood pressure, cardiovascular diseases, some cancers, and other health issues that were almost non-existent before processed foods—typically sugar and flour—entered the food supply.

Processed Foods

Are Processed Foods Always a Bad Choice?

Here is a thing.

Eating processed foods is not always a bad choice.

In fact, there a few instances when you can consume processed foods and remain healthy.

Not only that, some types of processed foods are actually good for you. Consuming some of them in limited portions will not throw your whole healthy nutrition plan out of whack.

For some of you out there this might sound sacrilegious but just bear with me for a moment.

The fact is, processing does not inherently and innately turn food into a wretched thing.

For instance, milk and some juices can be fortified with vitamin D and calcium.

Dried herbs, such as cilantro, chili, ginger, basil, parsley, and oregano, are rich in antioxidants, and other health promoting nutrients.

Canned fruit is a great alternative when fresh fruit not obtainable.

All you have to do is draw a CLEAR and BIG line between foods that have been lightly processed and heavy heavily processed items.

Said otherwise, avoid foods with heavier processing or added artificial ingredients.

This is typically what I have in mind whenever I hear someone talk about processed foods.

The Good

Good examples of lightly processed foods include (but not limited to) hard boiled eggs, pre-cut apple slices, frozen vegetables.

The Bad

Here is a list heavily processed ingredients and foods to avoid

  • High-fructose corn syrup.
  • Artificial sweeteners
  • Artificial dyes
  • Trans fats
  • Fruit or vegetable juices,
  • Fruit canned in heavy syrup
  • Food in a package, can, or box.
  • Food additives such as sodium nitrate, propyl, monosodium glutamate, and bromate.
  • Potato chips
  • Processed meats, especially chicken fingers, bacon, sausage, hot dogs, fish sticks, potted meats, deli meats, and Spam—the brand ofcanned cooked meat.
  • Salted and/or seasoned nuts.
  • Sweetened yogurts.
  • Ice cream bars

To Conclude

As a rule of thumb, the ideal human diet should revolve around whole and natural food, not food that was manufactured in a lab.

Eating junk food can only do more harm than good—especially if you are trying to lose weight or improve your athletic performance.

Instead, eat primarily real and natural foods for the best nutrition.

One of favorite healthy eating mottos is, “If your great-grandmother wouldn’t recognize it as food, then it’s not food.”

 

Run and Walk to Success: Unleash Your Potential with the Run-Walk Method

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Run Walk Method

Are you a beginner runner struggling to build endurance? Or an experienced athlete looking to take your performance to the next level?

Either way, the Run Walk method might just be the answer you’ve been searching for.

This method was pioneered by Jeff Galloway, a former Olympian and renowned coach who has helped countless people get into running.

But what exactly is the Run Walk method? It’s a simple yet effective training strategy that involves mixing low-intensity running intervals with walking breaks.

By finding the right balance between running and walking, you can improve your fitness, build stamina, and reduce the risk of injury and burnout.

It’s time to lace up your shoes and give this method a try!

The Benefits of The Run-Walk Method for Beginners

Jeff Galloway, a former Olympian and renowned coach, pioneered the Run-Walk Method, which has helped over 200,000 runners and walkers improve their running performance. The method is simple: mixing low-intensity running intervals with walking breaks can improve performance and reduce the risk of injury.

For beginners, this method is particularly useful as it allows them to slowly build up their endurance without risking discomfort, injury, or burnout. And for those returning to running after a long hiatus, the walk/run sessions can help fortify slow-twitch muscle fibers and improve recovery time.

But don’t be fooled into thinking this method is only for beginners. Intermediate and advanced runners can also benefit from the Run-Walk Method. In fact, it can help them stay safe while nursing an injury and even improve their race times.

Don’t take my word for it.

A study published in the Journal of Strength and Conditioning Research found that runners who used the run-walk method had similar improvements in running performance as those who completed a continuous run. The study also found that the run-walk method resulted in less muscle damage and inflammation, suggesting that it may be a useful tool for reducing the risk of injury.

Another study published in the Journal of Sports Science and Medicine found that novice runners who used the run-walk method with a 3:1 ratio of running to walking had significantly lower levels of perceived exertion and muscle soreness than those who completed a continuous run. The study also found that the run-walk method led to similar improvements in running performance as continuous running.

The Downsides of the Walk Run Method

While the run-walk method has become increasingly popular among runners, it’s important to consider both the potential benefits and downsides before trying it.

One potential downside of the run-walk method is the risk of losing mental focus during the walking intervals. That’s why you might find it hard to get into running after stopping for a walk break. It’s like hitting a speed bump on the road – it interrupts your flow and can be jarring to your system. However, some runners find that the structured intervals of the run-walk method actually help break up the monotony of continuous running and can help keep them engaged throughout the workout.

Another potential downside of the run-walk method is the risk of slowing down the overall pace. This can be frustrating for runners who are used to maintaining a consistent pace throughout their runs.

However, studies have shown that the run-walk method can actually be an effective way to improve overall pace over time.

A study published in the Journal of Science and Medicine in Sport found that runners who used the run-walk method in a half marathon were able to maintain a faster pace overall compared to those who ran continuously. This is likely because the walking intervals help reduce fatigue and allow runners to recover more quickly between running intervals.

It’s also important to note that the run-walk method may not be suitable for everyone. For example, if you have a specific time goal for a race, the run-walk method may not be the best approach. In this case, continuous running may be a more effective strategy for achieving your goal.

Run Walk Ratio For Beginners

To make the most out of this method, take the walk breaks before fatigue starts to set in.

Contrary to popular belief, the walk/run method does not mean that you should take breaks only when tired.

Au contraire, it’s about taking a brief walk break even if you are not tired.

If you wait until you are completely drained, you might go over the red line, thus burning your engine before you are done working out.

To determine the appropriate run-walk ratio for your individual needs, consider factors such as your current fitness level and personal preferences. A study published in the Journal of Sports Science and Medicine found that a run-walk ratio of 3 minutes running to 1-minute walking was more efficient and less taxing on the body than a continuous run for novice runners.

Here are three walk-to-running ratios to try out.

Choose whatever ratio of walking and running that works for you.

  • The Beginner: Run for 15 to 30 seconds. Then walk for one to two minutes
  • The Intermediate: Run for two to five minutes. Then walk for one to two minutes.
  • The Experienced: Run for eight to ten minutes. Then walk for 30 seconds to one full minute.

As you become more comfortable with the run-walk method, you can progress the ratio over time, like a gardener tending to a plant and allowing it to grow and blossom. A gradual increase in the amount of running and a decrease in the amount of walking can help build endurance and improve overall running performance.

Additional resource – How long does it take to walk a mile

Progressing the run-walk ratio over time:

As you become more comfortable with the run-walk method and your fitness level improves, you can gradually progress the run-walk ratio to challenge your body and continue improving. This may involve increasing the amount of time you spend running while decreasing the amount of time you spend walking or experimenting with different ratios to find the one that works best for you.

A general rule of thumb is to increase the running time by no more than 10% per week while also reducing the walking time by a corresponding amount. For example, if you start with a 1:1 ratio and run for one minute and walk for one minute, you might progress to a 2:1 ratio, running for two minutes and walking for one minute.

It’s important to listen to your body and make adjustments as needed, especially if you experience any pain or discomfort. Gradual progression is key to avoiding injury and getting the most out of the run-walk method over the long term.

Go For Time, Not Distance

So do you make the most out of the run walk method?

Simple. The key is to focus on time, not distance. Instead of feeling pressure to cover a specific distance at a certain pace, measure your walk and run segments in terms of minutes. This takes the pressure off and allows you to focus on improving your endurance and stamina.

The Ideal Session

For an ideal session, start with a 5-minute warm-up walk, then begin an easy run/walk routine, alternating between jogging slowly for 1 minute and walking for 2-3 minutes for recovery. Make sure to fully recover during the walk segments before beginning again. Repeat the cycle 5-7 times and end with a proper cool-down.

Additional resource – How long does it take to walk five miles

The Run Walk Run Method  for Beginners

If you’re a beginner, assess your fitness level and set realistic targets. For example, aim to run a 5K (3.1 miles) within 8-12 weeks of beginning your training. As you progress, increase your training volume, intensity, and frequency. And remember, consistency is key. By following this method consistently, you’ll be able to improve your endurance, reduce the risk of injury, and eventually run longer and faster than you ever thought possible.

Applying The Method

To incorporate the run-walk method into your training program, start with a few run-walk workouts per week and gradually increase the number of continuous runs over time like a sculptor gradually chiseling away at a block of marble to reveal a beautiful statue.

It’s also important to listen to your body and adjust your training program as needed, like a musician tuning their instrument to produce the best sound.

If you’re feeling fatigued or experiencing pain, it may be time to decrease the overall volume or intensity of your workouts, while if you’re feeling strong and making progress, you can gradually increase the volume and intensity of your workouts.

With patience and persistence, the run-walk method can be a valuable tool for improving your running performance and achieving your fitness goal.

Training Plans

The Internet is full of elaborate training programs, but I believe in keeping it simple.

Here are more tips for a great training plan:

  • Aim to exercise at least three times per week.
  • Walk, run/walk, or run for 20 to 30 minutes, three days a week.
  • Cross train or rest on your off days.
  • Keep your workouts at a conversational pace. AKA the Talk Test.

Stay In Your Lane

Remember, the key to injury-free training is staying within your fitness level. No more, no less. The Internet may be full of elaborate training programs, but keeping it simple is often the best approach. So, grab your running shoes, check the temperature, and get ready to hit the pavement with the run walk run method. Your running journey starts here!

The Run Walk Method – The Conclusion

And there you have it, my friends!

If you’re itching to dive into the world of running for the very first time, let me tell you, the run walk run method is your golden ticket. It’s the ultimate gateway to unleashing your inner runner, and the best part? The rest is just minor details. Trust me, you’ve got this!

Thank you so much for joining me on this exciting journey. Remember, when it comes to your training, keep pushing yourself and staying motivated. You’re capable of incredible things!

Wishing you endless miles of exhilarating runs and unforgettable adventures,

David D.

Unlock the Secret to Post-Run Recovery: Mastering the Art of Cool-Downs

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trail running

If you’re a runner in search of the best way to wind down after your runs, you’ve landed in the right spot. The cool-down phase marks the conclusion of your run, and it’s a crucial element often underrated in a running routine.

During the cool down, your heart rate gradually decreases, and blood flow redistributes, particularly to essential organs, such as the brain. This is why emphasizing a proper cool-down is so critical immediately after a run.

To add to that, it should go hand in hand with a stretching routine.

In this post, we’ll explore the various benefits of cool-downs and provide practical guidelines to help you make the most of this essential aspect of your running routine. So, are you ready to learn more?

Let’s dive in.

Cool-Downs and Recovery Rate—Reality or Myth?

According to conventional wisdom, a proper cool-down can reduce muscle soreness, cut the risk of injury, and speed up recovery time.

But is there any evidence to support this? Should you invest any of your precious time in a cool down? Does the cool-down help reduce post-workout muscle soreness?

Well, here is the simple answer.

Recent research has shown that this is not the case.

In fact, study has found no concrete evidence that (traditional) cool-down methods can help prevent muscle soreness after exercise.

Don’t get me wrong.

This does not mean that the cool-down is a complete waste of your time.

As we are going to see, the cool-down has its own benefits.

And You should never toss it to the side.

Nonetheless, you MUST and SHOULD cool down after a run.

And here is why.

Cool Down Benefits

The main aim of a cool-down is to bring your body back to a resting state, or near the resting level for breathing rate, heart rate, blood pressure, and other factors.

In fact, in some individuals (especially those who are extremely out of shape or have cardiovascular issues), stopping on the spot can lead to extreme dizziness, even a loss of consciousness.

This brings me to the main benefit that cooldowns have to offer: preventing blood pooling.

So what is it?

And how does it affect you?

Additional resource – Calf pulls in runners

Increase Flexibility & Mobility

You’ve probably heard a zillion times that stretching is the magic potion that prevents injuries, right? Well, here’s the scoop – studies haven’t always been on the same page about that. Some say yes, some say no, and some just shrug their shoulders.

But hey, don’t chuck your stretching routine out the window just yet! Stretching still has its perks, and I’ll tell you why.

First off, stretching is like a mini spa day for your muscles. It’s that moment when your muscles breathe a sigh of relief after all that hard work. Tension? Gone. Flexibility? Increased. It’s like a little treat for your body.

Plus, it’s a bit like yoga for runners, helping you stay flexible and nimble. Think of it as your secret weapon against the dreaded stiffness that can creep in after a workout.

Now, even though the studies might not be on stretching’s side when it comes to injury prevention, think of it as insurance.

The Exact Cool Down Breakdown

Proper cool-down consists of the following two elements:

The Jogging to Walking Portion

Now, let’s dive into the art of the cool-down – your victory lap after a solid workout!

Here’s the deal: during your cool-down, you’re not coming to a screeching halt. Nope, think of it as a gentle transition, like easing off the expressway onto a quiet side street.

So, picture this: you’ve just crushed your workout, and now it’s time to downshift from turbo speed to a more leisurely pace.

The first leg of your cool-down journey? A smooth, low-intensity jog – you’re not sprinting anymore, just cruising. It’s like your car going from a Ferrari to a comfy sedan.

After a bit of that easy jogging, it’s time to slow things down even further. You transition to a leisurely walk, like a relaxed stroll through the park on a sunny day.

Why do this, you ask? Well, it helps your body cool down gradually, like letting your engine cool off after a long drive. Plus, it gives your heart and lungs a chance to catch their breath.

And here’s a bonus: this gentle cool-down helps move away those waste products your muscles have been working hard to produce.

The Stretching Portion

Now that you’ve gracefully cruised into your cool-down, it’s time to add the final touch to your workout masterpiece – stretching!

Here’s the lowdown: stretching isn’t just a fancy add-on; it’s the grand finale, the cherry on top, and it can do wonders for your body when done right.

You see, right after your run, your muscles are in prime-time warmth mode. They’re like a rubber band fresh out of the sun – super pliable and stretchy. This is when your muscles are most willing to embrace those lovely stretches.

Stretching at this stage helps improve your flexibility, making you as bendy as a yogi while also reducing the risk of muscle tears and injuries. It’s like giving your muscles a little spa treatment after their hard work.

So, how do you stretch like a pro? It’s easier than you might think!

  • Step 1: If you’re new to stretching, start with some basic static stretches. Think of it as your body’s way of saying, “Hey, thanks for the awesome run!”
  • Step 2: Incorporate stretching into your routine. It should feel as natural as warming up before your run. Stretching isn’t just a one-time thing; it’s a regular part of the workout show.
  • Step 3: Aim for a 10 to 15-minute stretching session, hitting all those key muscle groups. It’s like giving each muscle its own VIP experience.

Stretching Tips

Stretching is key, but let’s do it right, shall we?

Here are some tips for stretching like a pro and enjoying every moment of it!

  • Slow and Steady: Picture yourself as a graceful ballerina – stretch your muscles slowly, with purpose, and oh-so-gently. Hold each stretch for a serene 20 to 30 seconds, then switch sides like a pro dancer.
  • Reach for the Stars: Stretch each muscle to its glorious maximum range of motion. But remember, there’s a limit to everything – don’t overdo it. Pushing too hard is like trying to fit one more suitcase in an already full trunk – it won’t end well.
  • Comfort Is Key: When you stretch, aim for that sweet spot of mild discomfort, not pain. Pain is not your stretching buddy; it’s like inviting the Grinch to your holiday party. So, be kind to your muscles.
  • Breathe: Don’t forget to breathe! Inhale the good vibes, exhale the tension. Your breath is your stretching partner, helping you release any tightness. Breathing is the secret sauce to stretching success.
  • Warm It Up: Never, ever stretch a cold muscle. It’s like trying to bend a frozen popsicle stick – not a great idea. Warm-up with a light jog or some gentle movements before diving into your stretches. Your muscles will thank you.

What to Stretch During The Cool-Down?

Stretching is like giving your muscles a warm, loving hug after a run.

But, let’s make sure you’re hugging all the right muscles.

Here’s your guide on what to stretch:

  • Hamstrings – The Back of the Thighs: These are the muscles that run down the back of your thighs. Keeping them flexible is essential to avoid lower back pain, knee issues, and overuse injuries. So, show them some love!
  • Quadriceps – The Front of the Thighs: Your quadriceps are the muscles at the front of your thighs. They’ve been working hard, so make sure to stretch them out. It’s like thanking your thighs for their stellar performance.
  • Iliotibial Band (IT Band) – The Side of the Leg: The IT band is a tough customer. It runs from your hip to your knee along the outside of your leg. Stretching this area can help prevent IT band syndrome and keep your legs happy.
  • Hip Muscles – The Hips Don’t Lie: The muscles around your hips deserve some TLC too. This includes the glutes, lateral rotators, adductors, and iliopsoas. A happy hip region equals a happy runner!
  • Calves – Don’t Forget Those Calves: Your calf muscles have been working hard, propelling you forward with every stride. Stretching them can help maintain stride efficiency and keep cramps and injuries at bay.

Here are the 5 Stretches you Nee:

The Standing Hamstring Stretching

The Laying Hamstring Stretching

The Quad Stretch

The Hip Opener Stretch

https://www.youtube.com/watch?v=ZjvQInHSHBA

The Standing Calf Stretch

What is RPE in Running? Your Full Guide To RPE And Heart Rate Zones

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RPE Explained for runners

What is RPE in running?

If you’re looking for an answer, then learning you’re are in the right place.

Here’s the truth.

Running intensity is vital to measure as it can tell you whether you are training too hard or not pushing it hard enough.

Do too much, and you risk injury and/or burnout.

Do too little, and your fitness level will plateau, even decline, which is not what you want.

One of the commonly used methods is the Rating of Perceived Exertion. Using this rating system is a crucial component of any training program—regardless of your current fitness level and goals.

In this post, I will give you an overview of RPE in running—what is it, why you should use it, and how to efficiently use for maximum effect.

So, are you excited? Then here we go.

RPE Running

What is The RPE Scale?

The RPE scale, also known as the “Borg CR10 scale”, or the “Modified RPE scale.” is a method of rating perceived exertion.

It’s used, mostly, by exercise physiologists and personal trainers to measure the level of effort during physical activity.

The RPE scale is a rating scale ranging from 1 to 10.

The numbers on the scale correspond to descriptive statements that rate how hard or difficult t you find an exercise or physical activity.

The ratings are based on an array of feelings and sensation of physical stresses a trainee experiences during physical activity.

These include increased respiration, increased heart rate, sweating, muscle fatigue, and discomfort.

So, for instance, a rating of 1 means you are putting in any effort, whereas a rating of 9 means you’re near maximal exertion.

The RPE is typically used in cardiovascular training, but it can just as easily be applied to other forms of training, especially resistance training.

Additional Resource – Your Guide To Running Heart Rate Zones

It’s Convenient

Using the RPE rating system requires no equipment.

As long as you’re willing to listen to your body, you’re good to go.

The RPE scale is especially handy if you don’t own a heart rate monitor and/or don’t want to stop in the middle of your run to check your pulse and how hard you’re pushing yourself.

But don’t get me wrong.

For first-timers, the RPE complex rating system can be quite overwhelming. But, with a little bit of practice and perseverance, one can learn how to correctly use this powerful tool.

And this is worth the effort, especially for the long haul once you start taking your running routine more seriously.

Additional resource – Strava for runners

Different Runners Different Strokes

Now that you have a thorough grasp (hopefully) of what an RPE is, let’s talk about how we can put it to action.

And here is the key.

If you are serious about making the most out of this rating system, you need, in simple terms, to just start using it—even if you have never done it before.

To get good at this, make sure cultivate the habit of regularly rating each workout on a 1 to 10 scale both during the workout and right after.

You have to build your inner sensors.

Next, keep tabs on your RPE for your workouts in your training diary.

Just keep in mind that this scale is different for everyone.

So, for instance, super vigorous activity could be jogging at 4.5 MPH for one person or faster running at 9 MPH for another person.

So it’s up to you to come up with the right numbers and ratings.

Additional resource – Heart murmurs while exercising

RPE In Running Explained

  1. Very easy. No exertion. You’re lounging on the couch, doing nothing physically The only movement you are doing is holding a potato chip and pushing buttons on the remote.
  2. Fairly light exertion. This is how you ought to feel when you are warming up and cooling down, or stretching. You can converse with no effort.
  3. Light exertion. You are moving, but it’s slow and easy like strolling. This how you should warm up your body before running. You can converse with almost no effort.
  4. Moderately easy. Your breathing and heart rate is a little faster. You’re feeling a little warmer. And you’re starting to work up a sweat. But you can still maintain a conversation while exercising without much effort.
  5. Moderate to somewhat hard exertion. Your heart is pumping faster. You are breathing harder. You’re feeling warmer. You can still converse, but it is getting tougher.
  6. Hard exertion. You are breathing hard now. But you can still sip from your water bottle. You can only say a few words at a time.
  7. Hard to somewhat intense exertion. You are breathing really hard, and are wondering how you can keep on going like this.
  8. Very hard. You are breathing hard and nearing your maximal limit. You can no longer say a few words without gasping for air.
  9. Super hard. You feel like your lungs are about to explode. You cannot keep this intensity for more than one minute. Conversing is impossible. This is one tad bit away from your maximum.
  • Ultimate exertion. This is your absolute limit. You cannot keep this pace for more than 10 seconds. Speaking is out of the question. Pain is everywhere.

How to Use The RPE Scale?

After warming up at a low to moderate level of exertion, begin your run.

Then, after  a few minutes in, assess your exertion level from the scale.

For instance, if you still are feeling at an RPE under 6 and want to push more, then pick up your pace to increase your intensity.

You can this by running faster, adding intensity intervals (think sprints) or seeking out inclines or uphills.

If you’re feeling an intensity of 8 or 9, but you’re still mid-workout, you might want to slow down your pace until you’re back to the moderate intensity zone.

Additional Resource – Here’s your guide to the Maffetone Method.

RPE And Heart Rate Zones

Research has found a strong correlation between your RPE ratings and your actual heart rate during exercise.

For instance, a hard interval run should be RPE 9-10 or 94 to 99 percent of your maximum heart rate.

On the other hands, an easy recovery should be RPE 3-4, which corresponds to roughly 60 to 70 percent of maximum heart rate.

Just keep in mind that it’s only a rough estimate as physical conditioning, age, and other factors, vary from one individual to the next.

This is how you can correlate it to heart rate zones so you can have more measuring tools on your hand.

  • 2-4 – Very light zone – 50 to 60 percent
  • 4-5 – Light zone – 60  to 70 percent
  • 5-7 – Moderate zone – 70 to 80 percent
  • 7-9 – Hard zone – 80 to 90 percent
  • 9-10 – Maxiumum zone – 90 to 100 percent.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Additional resource – Your guide to heart rate variability

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

RPE in Running – The Conclusion

There you have it! If you’re looking for the full guide to RPE in running, then this post should get you started on the right foot. I’ve also shared with you a brief description on the link between RPE and heart rate zones. This means that you apply the RPE chart shared while doing any form physical exercise – Not just running.

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

In the meantime thank you for dropping by.

Keep training strong.

Foot Types for Shoes – How to Determine Your Foot Type?

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foot types for runners

Looking to determine your foot type? Then this guide to types of runners feet is exactly what you need.

Here’s the truth.

When it comes to foot type biomechanics, foot type is divided into three broad categories: the neutral-footed, the flat-footed (the overpronator runner), and the high-arched (the supinator runner).

Therefore, if you are a serious runner looking to boost training volume but still hunting for the ideal running pair, then you need to learn more about your foot type.

According to conventional wisdom in the running world, your pronation type is also a contributing factor in selecting and choosing the right running shoe.

Not only that, some experts also claim that having an understanding of pronation and how it affects the rest of your body can help you determine the type of a shoe most appropriate for you.

Therefore, today, dear reader, I will share with you all you need to know about your foot type, what does that mean, and what type of shoe works the best for a particular foot type.

Foot Types for Shoes Explained

Substantial amounts of research and technology go into designing running shoes that best suit these three most common types of foot arches.

Determining your foot type can help you make the most suitable choices when looking for new running shoes.

This can help improve running efficiency, understand the way you run, reduce pain, and prevent injuries, such as heel pain or plantar fasciitis.

So are you excited?

Then here we go.

The Wet Test

If you have no idea what arch type you have or are not sure, you can perform the Wet Test.

Here is How To Do It

Simply wet the sole of your foot, then step onto a blank piece of paper or a shopping bag.

Last up, step off and examine the shape of the footprint and compare it with the following diagrams.

The result can help you determine if you’re a neutral runner, an overpronator, or a supinator/underpronator.

Please keep in mind that this test is not the most accurate in the world.

The Wet Test is simple, but the results might not be conclusive.

Lest you have a very low or high arch, it might be hard to interpret the results properly.

So it’s not the end of all your running shoe prayers.

Other factors must be accounted for.

Check this article for more.

Foot Types for Shoes

The Wear & Tear Patterns

The “Wear Test” is another straightforward assessment you can do to determine your arch type.

All you have to do is to check out the wear pattern on one of your used and abused pairs of running shoe.

How?

Just flip over the shoe and assess the rubber tread on the outsole.

In case you couldn’t see a clear and consistent wear & tear pattern by looking at the outsole of your running shoes, then simply place them on a flat surface, a table for instance, for instance.

Additional resource – Running shoes for plantar fasciitis

The Pro Option

For the most accurate assessment, go see a professional physician or a sports podiatrist.

While using high-tech tools, these experts can evaluate your feet in both a static and dynamic position.

This can help you determine whether you pronate or not and if you do, how much you pronate, etc.—all of which is essential for finding the most suitable shoe for you.

The Degrees of Pronation—Understanding Pronation

The feet rotate naturally while running.

But, the degree of rotation, what’s known as pronation, varies from one runner to the next, depending, mainly, on the foot unique anatomical structure.

Pronation, simply put, is the natural inward roll of the foot as the outside part of the heel comes in contact with the ground.

Pronation is 100 percent normal.

The proper amount of pronation is part and parcel of the natural movement of the human body.

In fact, it is the process by which your feet absorb the impact forces of running—about two to three times your body weight.

This inward rolling acts as a shock absorber for the legs and the rest of the body, ideally dispersing the forces of the impact of the heel striking the ground.

In other words, your foot NEEDS and MUST pronate to keep your lower limbs safe and injury free.

The Problem With Too Much (or too little) Pronation

During a typical gait cycle, the feet alternate between pronation, which is the inward roll motion, and supination, the outward motion.

Overpronation occurs when the feet roll inward too much.

Supination, or commonly known as underpronation, happens when the feet don’t roll inward enough.

If you overpronate, then your feet will roll inward too much.

Research shows that this might risk overuse injuries, mostly to the knees.

On the other hand, if your feet roll outward too much, what’s known as underpronator, then you might risk overuse injuries, mainly in the feet.

Figuring out your foot type and gait mechanics can help match you with the correct shoe type, with the main purpose of compensating over- or under-pronation.

This might help cut the risks of injury while improving your running economy and efficiency.

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

The 3 Main Types Of Runners Feet

1. Normal (medium) Arch

This is the most common type of runners, and people in general.

The medium foot type is often called normal because of most people—roughly 60 percent—have a medium arch.

So, that does not mean there is something inherently wrong with having high or low arches.

These are also normal, but not just as widespread.

The Process

The Neutral type is identified by a slight pronation

While running, the foot lands on the outside of the heel then rolls inward to support body weight and reduce the shock impact of the foot strike.

The Wet Test

If, after assessing your footprint, it doesn’t look high arched or flat footed, then your chances you have a normal or neutral foot.

In general, the footprint will show a plain curve inward, but not by more than ¾ of an inch.

The Wear Patterns

Neutral pronation manifests as a wear pattern focused on the ball of the foot region and a small portion of the heel.

The Trouble

A runner with neutral feet has a normal arch with centralized balance.

The impact stresses generated by running are well distributed in the center of the foot, which cuts the risks of pain and/or injury in the tendons, bones, and the muscles of the lower body.

But having neutral feet does not mean that you’ve hit The Happy Feet Jackpot.

The fact is, as a runner, you are always prone to injury due to bad form, ill-fitting shoes, overuse, or repetitive stress injuries.

Best Shoes

Runners with “normal feet” can wear just about any type of shoe, but they are still prone to injuries, especially if they are overtraining, or not taking good care of their bodies.

Additional resource – How to choose Running shoes for overpronators

2. The Flat Foot

Overpronation is the second most common type, accounting for over 20 percent of all runners.

Flat-footed runners tend to overpronate, meaning that their feet roll inward too much during a foot strike.

This can be a source of problems and often requires proper support and weight redistribution.

Here’s the full guide to underpronation

The Process

The outer side of your heel strikes the ground first at an increased angle with little or no normal pronation, resulting in a massive transmission of stress and shock through the lower limbs.

The arch is designed to absorb a specific amount of shock, but when it collapses too much following impact, the resulting stress forces travel up and down the legs, leading to pain, even injury to the shins, hips, or knees.

The Wet Test

You have flat feet when there is no is no clear inward curve from the big toe to the heel while looking at your foot.

Typically, the imprint shows a filled-in arch.

The Wear Patterns

Soles mostly worn on the inside (typically along the inside edge of the shoe) mean that you’re most likely an overpronator.

Troubles

As previously stated, pronation is a good thing.

But too much of it can put a lot of undue stress and shock on your feet and knees, increasing the risks of pain and injury.

Flat footed runners are often biomechanically imbalanced, which can make them more prone to common foot issues such as arch pain, heel pain, and plantar fasciitis.

Other injuries include plantar fasciitis, shin splints, heel spurs, and bunions.

Follow proactive measures to reduce your risks of such ailments.

Additional guide – Running safely with bunions guide

Best Shoes

According to conventional wisdom, if you overpronate, then you might need shoes that help maintain your stability during a foot strike.

Look for terms like “stability” and “motion control” while selecting a new running pair.

Stability shoes can help stabilize your stride and provide better support for your feet.

This type of shoes might reduce the risks of common issues and injuries like heel pain, arch pain, plantar fasciitis, etc.

Just keep in mind that the current scientific research reveals no conclusive evidence that supports this theory.

In cases of severe overpronation, you might need to wear orthotics. These are custom made shoe inserts that may correct foot issues in some individuals.

Additional Resource – Here’s your guide to running shoes for flat feet.

3. The High-Arched Foot

The third type is the least common, accounting for less than 20 percent of the population.

In general, underpronators have high, rigid arches that do not sufficiently collapse.

Therefore, they do not absorb shock as efficiently as the other two foot types.

Supination is characterized by an outward rolling of the foot following a foot strike, which results in inadequate impact reduction and distribution.

The Wet Test

If the foot imprint shows little—or no—contact along the outside edge of the feet, mainly seeing only the heel and ball, then you have a high arch.

The Wear Patterns

Supination is marked by wear and tear on the outside of the heel area, especially along the outer edge of the shoe.

Troubles

Research shows that high arched people are more prone to foot conditions such as ball-of-foot pain, heel pain, plantar fasciitis, etc.

Why might you ask?

As already stated, the supination cycle can result in insufficient shock absorption upon impact.

Having high arches means less surface for absorbing impact.

This can place undue pressure on the rearfoot and forefoot areas.

Next, the impact forces can travel unhindered through the legs, knees, and hips to the back and the rest of the body, resulting in pain, musculoskeletal injuries, and even stress fracture in weight-bearing bones.

Additional Resource – Overpronation vs Underpronation

The Best Shoes

Experts recommend well-cushioned, flexible shoes with good arch support and a soft midsole to take some of the stress off the lower limbs and ward off injury, especially to the feet.

In some serious cases, you can use the right orthotics.

Thee can help can help fill in your arch cavity to help improve shock absorption, and provide alignment and cushioning needed to ward off pain and injury.

Additional guide – How to prevent Foot pain in runners

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.