The Complete Couch To 10K Plan For Beginners

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Ready to run your first 10K?

6.2 miles might sound daunting, but it’s totally achievable, even if you’re just getting started.

I remember feeling the same uncertainty when I trained for my first 10K. I’d already done a few 5Ks, but the thought of doubling that distance felt like a giant leap.

With a solid plan and the right mindset, you’ll find the 10K is a perfect challenge.

Here’s more good news.

My Couch to 10K program is designed to take you from zero to hero in just 12 weeks. This program builds on the well-known Couch to 5K plan, providing a structured approach that gradually increases running endurance and distance.

Let’s get to it.

What Exactly is a 10K Distance?

You might already know that a 10K stands for 10 kilometers, but how does that translate?

Well, 10K equals about 6.2 miles.

Imagine running around a track 25 times—that’s your 10K.

Sounds like a lot, right? But breaking it down into small goals makes it way more doable.

When I first realized I’d be running over 6 miles, it helped to focus on the “bite-sized” pieces. Focusing on just the next mile or the next corner really helped make the distance feel less intimidating.

As a frame of reference, to complete a 10K distance, you’ll have to :

  • Run 50 laps around a standard indoor trackthat’s 200 meters long.
  • Run a football field—(109.73 meters) —including the end zone—91.14 times.
  • Climb the Empire State Building (443.2 meters high, including antenna) 26.25 times.
  • Scale the Eiffel Tower (324 meters tall) 31.25 times.

https://www.youtube.com/watch?v=6FR6yhVTWOc

Here are some useful links on the history of the 10K and some interesting facts.

Now that you’ve got the distance down, let’s talk training.

How Long Will It Take to Train?

If you’re just starting, I’d suggest giving yourself about 12 weeks to train.

For the record, a “beginner” is someone who can already walk comfortably for about an hour or maybe jog a mile.

Don’t stress if 12 weeks sounds long—you’re building endurance and strength.

When I started, I was just like you—wondering if I’d ever get there.

But as you gradually increase distance and speed, you’ll be amazed at how capable you are.

The Average 10K Time For Beginners

How long it takes beginners to finish a 10K depends on things like fitness level, age, and training frequency

According to a survey, the average United States 10K finish results is roughly 53 minutes for men, whereas women cross the finish line at around 63 minutes.

Most beginners will take around 9 to 13 minutes per mile in a 10K. The average untrained beginner might be able to jog/walk the entire 6.2 miles in about 70 to 90 minutes. After a few months of training, the same runner can finish under 60 minutes. Anything under 40 minutes puts you in the serious athlete category.

What’s The Fastest 10K Time?

According to Wikipedia, the current men’s outdoor world-record holder, at the time of writing this, is Joshua Cheptegiy of Uganda at 26:11:00, set on October 7, 2020. That’s a whooping 4:12 a mile.

The women’s world record is 29:01:03 and held by the Ethiopian Letesenbet Gidey on June 8, 2021.

Is a 10K Right for You?

This depends on where you’re starting from. If you can comfortably walk or jog a mile, a 10K is totally doable

But if you’ve been dealing with injuries or health issues, you might want to start smaller, with something like a 5K.

When I had a knee injury a few years back, I had to scale back to shorter distances before building back up.

It’s all about listening to your body.

What Time Should You Aim For?

Now, let’s talk times.

For most beginner runners, you’re looking at somewhere between 70 to 90 minutes to finish a 10K if you’re running at a steady pace. But if you stick with your training, you might cross that finish line closer to an hour.

When I first started, I aimed to complete the race without walking. No fancy time goals, just finishing strong. And you know what? Once I had a few races, I focused on pace and cut my time by a good chunk.

My best advice?

Aim for what suits your current fitness level on race day.

For your first 10K, don’t set a goal that’s too intense.

It’s great to have a goal, but pushing too hard too soon could lead to burnout or injury.

What I’d consider a good 10K is anything around 45 to 50 minutes. I’ve concluded this number by averaging 10K times across various ages and genders worldwide (check the charts below).

To finish a 10K in around 45 to 50 minutes, you’ll need to average about 8 minutes a mile.

Remember that runners with more experience can cross the finish line in under 40 minutes, an average of less than 7 minutes a mile.

10K Race Pace Chart

This chart can help predict your 10K finish time. Remember – This is only a prediction of your maximum potential—glorified fortune-telling—It might not be the reality.10K in miles -

 

 

Average 10K Times Based on Age & Gender

Run Repeat completed an interesting study that showed average running speeds and times for men and women divided by age groups. To no one’s surprise, this study reported that age groups correlated drastically with an average 10K time, with younger age groups tending to have a faster average running pace.

The research also found that the average competitive 10K time is around 58 minutes for men in the U.S., whereas the competitive finish time for women stands at 1 hour and 6 minutes.

Relying on the data from the same study, the following charts show averages of 10K times by sex and age in the standard format of hours:minute:seconds.

 

How to Start Training

One thing I always recommend is starting with a walk-run method. It’s less intimidating and allows your body to get used to the impact of running.

I did this when I first started, and even now when I’m building up to longer distances, I’ll return to it. It’s a lifesaver for both beginners and experienced runners.

You want to feel tired but not exhausted to the point you’re dreading the next run.

And remember—if the training plan feels too fast, slow it down.

The goal is to progress at your own pace.

When I trained for my first 10K, I repeated a few weeks to ensure I was ready. It’s much better to take it slow than risk injury or burnout.

Find The Right Intensity

Let me tell you one of my favorite tips to stay injury-free—find the right intensity. You’re in the sweet spot if you can carry on a conversation while running.

If you’re gasping for breath, it’s time to dial it back. Think of it like this: aim to run at about 65 to 75 percent of your max heart rate—on a scale from 1 to 10, that’s around a 6 or 7.

Rest or Cross Train During 10K Plan

And listen, it’s not just about avoiding injury, it’s also about avoiding burnout. Rest is key, so don’t feel guilty about taking a day off every week—most runners choose Sunday, but do what works for you.

On non-running days, try cross-training. It’s a great way to keep improving your fitness without pounding the pavement. Biking, swimming, strength training, and yoga are all solid options. I’m a big fan of strength training because it does wonders for your running economy and injury prevention.

Focus on strengthening those glutes, hips, hamstrings, quads, and calves, and you’ll be stronger and more resilient

The 10K Training Plan For Beginners

As your running coach, I’m excited to share the Couch to 10K training plan, specially crafted for beginners.

This isn’t just any plan; it’s your roadmap to successfully running a 10K, designed with the utmost care to fit your initial running journey.

As I’ve already explained, we start with the run/walk—or the Galloway method, as many know it.

Over the weeks, as your stamina improves, we’ll gradually decrease walking time and increase running. This method is great for building endurance and crucial for preventing injuries—a common concern for new runners.

I’ve tailored this plan to avoid the pitfalls of increasing mileage too quickly, a mistake I’ve seen in other programs. It’s about progressing at a challenging yet sustainable pace, ensuring you grow stronger without overdoing it.

10K in miles

Note – If this 10K plan is too much for you, try my couch to 8K schedule instead.

Race Day Tips

Here’s where things get exciting—your first race! The night before, lay out all your gear and try to get a good night’s sleep.

I remember how jittery I was the night before my first 10K, but being prepared calmed those nerves.

On race day, start slower than you think you should. It’s so easy to get caught up in the excitement and dash out too fast, but trust me, you’ll thank yourself later when you still have energy for the last couple of miles. My first 10K, I went out way too fast and regretted it by mile 4—don’t be me!

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question regarding my couch to 10K plan. Let me address some of these concerns so you can make the most out of the beginner program.

What should I do if I experience pain while training?

If you experience pain during your training, it’s crucial to listen to your body. Do not push through the pain. Instead, take a break and assess the situation. If the pain persists, consult a healthcare professional to identify any underlying issues and ensure you don’t exacerbate any injuries. Remember, addressing pain early can prevent long-term setbacks.

How can I stay motivated during training?

Maintaining motivation throughout your training can be challenging, but here are some strategies to keep your spirits high:

  • Set Specific Goals: Break your main goal into smaller, manageable milestones to celebrate along the way.
  • Join a Running Group: Connecting with fellow runners can provide a support system and accountability. Sharing experiences and training together can make your runs more enjoyable.
  • Track Your Progress: Use a running app or journal to log your workouts and see your improvements over time. Visualizing progress can be incredibly motivating.

How should I handle missed training days?

Life happens, and it’s normal to miss a training session. If you miss a day, don’t stress—just return to your training schedule as planned. If you miss several days, consider repeating a week of training to catch up and allow your body to adapt. Consistency is essential, but it’s also important to be flexible and kind to yourself.

What’s the best way to prevent injuries while training?

Injury prevention is key to a successful training journey. Here are a few tips:

  • Warm Up and Cool Down: Always begin your workouts with a proper warm-up and end with a cool-down to help your muscles recover.
  • Listen to Your Body: Pay attention to any signs of discomfort or fatigue. Rest when needed and don’t hesitate to adjust your training plan.
  • Cross-Train: Incorporating activities like cycling, swimming, or strength training can improve your overall fitness and reduce the risk of overuse injuries.

How long should my long runs be during training?

As you progress in your training, your long runs should gradually increase. Aim to reach a maximum distance of around 6-7 miles before the race. This distance builds endurance without overwhelming your body. Make sure to keep these runs at a conversational pace to enhance your stamina.

What should I eat before training runs?

Eating a balanced meal before your runs can provide the necessary energy. About 1-2 hours prior, consider having a light snack rich in carbohydrates and moderate in protein, such as:

  • A banana with almond butter
  • Greek yogurt with honey
  • A slice of whole-grain toast with avocado

These foods will help fuel your workout and improve your performance.

Join the Conversation!

I want to hear from you! Are you currently training for your first 10K? What has been your biggest challenge so far, and what tips keep you motivated?

Sharing your experiences not only helps you reflect on your journey but also inspires fellow runners who may be facing similar hurdles.

Feel free to drop your thoughts, questions, or personal stories in the comments section below. Whether you’re just starting your training or you’re well on your way, your voice.

Compression Socks For Running – The Full Guide

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how to choose Running Compression Socks

Are you thinking about suiting up in compression socks for your runs? Well, lace up your shoes and join the conversation!

Compression gear, once reserved for medical needs and long-haul flights, has taken a stride into the running world. Nowadays, it seems like every running aisle is stocked with compression socks, all boasting impressive benefits—increased power, turbocharged recovery, and race-ready performance.

But are these claims backed by science?

In this article, we’re going to unravel the science (if there is any) behind compression socks and how they might just give your running game a boost. Plus, we’ll throw in some practical tips on how to make the most of these snug companions if you decide to bring them into your running squad.

So, shall we get the compression conversation started?

What Are Compression Socks For Running?

Compression socks are specialized, snug-fitting socks designed to provide various benefits for athletes, especially runners.

Here’s a breakdown of what compression socks are and how they work:

Gradual Pressure: Compression socks are typically worn up to the knee and are designed to apply gradual pressure to different areas of the lower legs, including the veins on the surface, arteries, and muscles. The pressure is tighter at the extremities (like the calf) and gradually decreases as it moves toward the heart.

Enhanced Blood Flow: The compression from these socks is believed to improve blood circulation in the legs. By gently squeezing the veins and muscles, they assist in promoting blood flow back to the heart. This can be particularly beneficial during and after strenuous activities like running.

Reduced Lactic Acid Build-Up: Improved circulation may help reduce the build-up of lactic acid in the muscles. Lactic acid is a byproduct of intense physical activity and can contribute to muscle fatigue and soreness.

Faster Recovery: Many athletes wear compression socks during and after workouts to potentially speed up post-exercise recovery. The enhanced circulation and reduced muscle vibration (due to the snug fit) could contribute to reduced muscle soreness and faster healing.

Variety of Compression Gear: Compression technology is not limited to socks; it’s available in various forms, including shorts, arm sleeves, tights, tops, and more. The level of compression can vary based on factors like material, design, size, and individual preferences.

Availability: You can purchase compression socks and other gear over the counter at sporting goods stores or online retailers. In some cases, a doctor may prescribe them, and health insurance may cover the cost.

Compression Sleeves: If you prefer not to wear full socks, you can opt for compression sleeves, which cover the lower leg without including the foot portion.

What Are Compression Socks for Running Made Of

Compression socks designed for running are typically made of specialized materials that provide a balance between compression, comfort, and moisture-wicking properties. Here’s a breakdown of what these socks are commonly made of:

  • Nylon: The primary component of compression socks is nylon, making up the majority of the fabric (usually around 80%). Nylon is known for its durability and ability to retain its shape, crucial for maintaining consistent compression over time.
  • Spandex: Spandex (or elastane) makes up the remaining portion of the fabric, typically around 20%. Spandex is responsible for the elasticity and stretchiness of the sock, allowing it to fit snugly around the calf and foot while providing the desired compression.
  • Other Synthetic Fibers: In some cases, compression sock manufacturers may incorporate other synthetic fibers, such as polyester or Coolmax, to enhance moisture-wicking properties. These fibers help manage sweat and keep the feet dry during workouts.
  • Rubber: Some compression socks may include rubber components, such as silicone grip dots or bands at the top of the sock, to prevent slipping or rolling down during activity.

The Science Behind Compression

The science behind compression socks involves several key principles:

  1. Improved Blood Flow: Compression socks apply graduated pressure to the legs, with the highest pressure at the ankle and gradually decreasing as it moves upward. This design helps improve blood circulation, enhancing the return of deoxygenated blood to the heart and reducing the risk of blood pooling in the legs.
  2. Reduced Muscle Oscillation: The compression also serves to minimize muscle oscillation or vibration during physical activity. This can lead to reduced muscle fatigue and potentially lower the risk of muscle damage.
  3. Enhanced Recovery: Post-exercise compression socks may aid in the removal of waste products like lactic acid from muscles, which can help reduce muscle soreness and accelerate the recovery process.
  4. Maintaining Alignment: Compression gear can help maintain proper alignment of muscles and tissues, potentially reducing the risk of injury and improving overall performance.

Let’s delve deeper into the athletic gains.

How to Choose the Correct Compression Socks For Running

By now, you’ve likely made your decision about whether compression socks are worth considering for your running needs. These socks aren’t exactly cheap, with prices ranging from $40 to $120 for a quality pair.

Given the price tag, it’s essential to choose the right compression socks that meet your specific requirements. If you’re eager to head to the nearest sports goods store and pick up a pair, here are some tips to help you make an informed choice:

Gradual Compression

Let’s talk about “Gradual Compression.” Remember, we’re discussing compression socks here, not superhero costumes!

So, these socks are built with something called “gradient compression.” Fancy term, right? But here’s the deal: it means they’re smartly designed to give your legs the squeeze they need where it matters most – around your ankles, where the action’s happening.

But, they’re not playing favorites. Your feet get a break – no compression there! It’s like they’re saying, “Hey feet, we’ve got this.” So your dogs won’t feel like they’re in a vise.

Now, these socks come in different levels of compression, measured in mmHg. Don’t worry; it’s not a secret code. It’s just a way to tell you how much pressure you’re getting.

The golden rule here is to make sure your compression socks feel snug but not like they’re out to get you. We’re talking comfy snugness, not painful pinching. They’re here to support you, not to turn your legs into sausages.

How Tight Should Compression Socks Be?

Well, the secret code here is mmHg, which stands for millimeters of Mercury. Don’t worry; you won’t need a barometer. It’s just a fancy way to measure pressure – the kind you’ll feel on your legs when you put on those socks.

Think of it like this: the higher the mmHg number, the more they’re going to squeeze. It’s the same principle your doc uses to check your blood pressure, but on your legs!

Now, when you’re shopping for compression socks, you’ll see these numbers, like 8 mmHg, 15-20 mmHg, 30-40 mmHg, and so on. It’s like a secret language of squeezing!

Here’s the deal: for most folks, a sweet spot to aim for is around 18 to 24 mmHg. It’s like Goldilocks – not too tight, not too loose, just right.

Some smart researchers found that 20 mmHg at your ankles is just the right pressure to boost blood flow and max out the recovery perks. So, you see, there’s science behind all this squeezing!

Get The Right Size

The ideal fit for your compression socks is a snug one, just like your favorite pair of running shoes. If they’re too big, you might end up with some painful blisters, and if they’re too small, they could cramp your style – and your blood flow!

So, how do you find the perfect size? Easy peasy! Just match it up with your shoe size. If you’re not sure how to measure that, don’t sweat it; there are plenty of handy YouTube tutorials out there to guide you.

Length

Your compression socks should be like those trusty superheroes’ capes – long enough to cover your entire calf and shin, stopping just shy of the knee joint.

Too short, and they won’t give you the compression you need. Too long, and they might just decide to have a little showdown with the back of your knee while you’re out on a run!

To measure this correctly, kick off your shoes, and let’s get to it. Measure from the back of your knee’s bend to the floor behind your heel – this will give you the perfect length. And remember, accuracy is the name of the game here.

Here’s the full guide to compression pants in case you’re interested.

Ankle

Measuring your ankle, calf, and arch length is essential when selecting the right size and fit for compression stockings or socks. Here’s a step-by-step guide on how to measure these areas accurately:

Ankle Measurement:

  • Sit down and relax, with your feet flat on the floor.
  • Locate the narrowest part of your ankle, just above the ankle bone (medial malleolus).
  • Use a flexible measuring tape to measure the circumference of your ankle at this point.
  • Make sure the tape is snug but not too tight, ensuring an accurate measurement.

Calf Measurement:

  • While seated with your feet flat on the floor, find the widest part of your calf.
  • Measure the circumference of your calf at this point, using the measuring tape.
  • Similar to the ankle measurement, ensure the tape is comfortably snug for an accurate reading.

Arch Length Measurement:

  • Sit down and place your barefoot flat on the floor.
  • Identify the highest point in your foot arch, which is usually located in the center of your foot.
  • Measure the length from the point on top of your foot (where the arch begins) to the highest point in your foot arch.
  • Ensure the measuring tape follows the contours of your foot for an accurate arch length measurement.

Assessing Your Results

It’s crucial to use the manufacturer’s sizing chart specific to the brand you’re interested in when selecting compression stockings or socks. Each brand may have its own sizing guidelines and variations in sizing, so relying on a universal size (e.g., medium) can lead to improper fit and ineffective compression.

Here’s a summary of the steps to ensure you choose the correct size for compression stockings:

  • Measure your ankle, calf, and arch length accurately using a flexible measuring tape.
  • Refer to the sizing chart provided by the specific brand you’re interested in. Most compression wear brands offer their own sizing charts.
  • Compare your measurements to the sizing chart to determine the appropriate size for your compression stockings.

Selecting the right size is essential for achieving the desired therapeutic benefits of compression wear and ensuring comfort during wear. If you have any doubts or questions about sizing, don’t hesitate to seek guidance from the manufacturer or a healthcare professional.

The Right Materials

Look for compression socks made from technical, moisture-wicking fabrics. Common materials used in compression socks include nylon, polyester, spandex, and Coolmax. These fabrics help wick moisture away from your skin, keeping your feet dry during exercise.

Breathable materials allow air circulation, preventing excessive heat buildup and moisture retention. This is crucial to avoid discomfort and blisters.

What’s more?

Choose socks with a texture that you find comfortable against your skin. Some compression socks have cushioning in specific areas, which can be beneficial for runners.

Proper moisture management is essential to prevent chafing and blisters. Moisture-wicking materials move sweat away from your skin, promoting a dry and comfortable environment.

You should also be wary with color selection. While white compression socks are available, they can show dirt quickly. Opting for darker colors like black, beige, or navy can help keep your socks looking cleaner for longer.

how to choose compression socks for running

 

Compression Socks For Running  – The Conclusion

If you get anything from today’s post is that you should serious consider trying compression socks while running.

Are they the magic pill for improving performance? I don’t think so.

Do they help with recovery? Yes. As research suggests and experience dictates, yes of course. The rest is really up to you.

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

In the meantime thank you for reading my post.

Keep Running Strong

David D.

The Runners Guide To Treating & Preventing Shin Splints

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Shin Splints pain

If you’ve ever felt a sharp or dull pain in your lower legs while running, you may have experienced shin splints.

This pesky injury seems to sneak up out of nowhere and turn every step into a battle.

I’ve worked with so many runners who’ve faced this frustrating condition, and I’ve dealt with it myself—more times than I’d like to admit.

It can put a serious damper on your running routine, but there are ways to manage and prevent it.

In this guide, we’ll go over everything you need to know about shin splints—what causes them, how to treat them, and, most importantly, how to keep them from coming back.

Let’s get to it.

What Exactly Are Shin Splints?

If you’re a runner, chances are you’ve experienced shin splints at some point.

Also known as medial tibial stress syndrome (MTSS), shin splints happen when too much stress is placed on the shinbone (tibia) and the surrounding muscles and tissues. This overuse causes inflammation and discomfort along the inner edge of your lower leg.

Think of your shinbone like the foundation of a building.

When there’s too much pressure, small cracks and stress points can start to form, and that’s what happens to your shins with too much running, especially on hard surfaces.

In my rookie running days, I shrugged off those first shin twinges as just regular old soreness. But that soreness turned into a constant ache.

It finally got to the point where every step was painful, and I had to take a break—one of the toughest things for any runner.

Inside Look: What’s Going On With Shin Splints?

At their core, shin splints are caused by a kind of mechanical breakdown in the lower leg. That’s why understanding the anatomical makeup of the lower legs may improve your understanding of these causative variables.

So, let’s dive into a quick Anatomy 101

As you can see in the picture, the lower legs comprise many muscles, bones, and tendons. The primary structures of the lower leg affected by the pain caused by shin splints are:

The Tibia and Fibula

These are the two primary bones that make up the lower leg. The tibia is found on the inside of the medial part, whereas the fibula is located on the lower leg’s outside, the lateral part. They play a huge role in keeping your knees, hips, and pelvis stable while you run.

The Lower Leg Muscles

These include:

  • Soleus (Lower calf),
  • Gastrocnemius (Upper calf);
  • Plantaris (Upper calf);
  • Tibialis posterior (Upper calf), and
  • Tibialis anterior (Shin).

Together, the muscles move your lower leg and stabilize your foot and ankle. They’re all associated—in one way or another—with shin splints pain. Overuse of these muscles can cause a pull on the fibula and tibia bones, causing shin-splints-related pain.

What Shin Splints Feel Like

Shin splints can sneak up on you, starting with a dull ache that only bothers you during or after a run. However, if you ignore the symptoms, the pain can get worse and last longer, sometimes even during your daily activities.

You might notice symptoms like:

  • Pain along the inside edge of your shinbone (usually in both legs)
  • Tenderness along the shinbone, especially when touched
  • Swelling in the lower leg
  • Pain during exercise that may persist afterward

It’s often worse in the morning, thanks to your muscles tightening up while you sleep

If you press along the shinbone, you may also feel lumps or bumps. In more severe cases, the connective tissue around the shinbone can separate from the bone, causing intense pain and requiring a longer recovery period.

I remember waking up one morning, and the moment I stepped out of bed, my shins felt so tight and sore that I had to limp to the bathroom. That’s when I knew it wasn’t just regular muscle soreness anymore.

The pain was dull but constant, especially in the mornings, and I could feel small bumps along the shinbone. It got to a point where even walking felt like a chore. I realized I had to step back from running and start treating the issue properly.

Shin Pain is not Always A Shin Splint

As mentioned in the definition section, shin pain is not always a case of shin splints.

Other ailments and injuries plague the lower legs other than MTSS.

For example, pain and tenderness on the outside part of the lower leg might be blamed on compartment syndrome, which occurs when excessive pressure builds up within a “closed compartment,” leading to swelling and pain.

I once mistook a stress fracture for shin splints. I kept training through the pain, thinking, “It’s just shin splints, I can handle it.” But when the pain didn’t go away, I finally saw a doctor who diagnosed me with a stress fracture.

It was a wake-up call.

Not all shin pain is the same, and if it’s not going away with rest, it’s worth getting it checked out. Ignoring it could land you in a boot for months, exactly what happened to me!

Figuring Out If It’s Really Shin Splints

The surest way to pin down shin splints is by seeing a physical therapist or a sports medicine doc. They should perform a thorough physical examination as well as look at your training volume, physiology and risk factors.

You’ll want to cover the basics before making any decisions.

If you’ve been experiencing pain for long periods, you might need additional testing to rule out other conditions.

The most common method is a simple scan to help rule out a larger tear in the local tendons or a tibia stress fracture. A compartment pressure test can also be conducted to rule out chronic exertional compartment syndrome

Testing At Home

To check for the condition, squeeze the lower two-thirds of your lower leg, including the shin bone and the surrounding muscular structure.

You’re positive if you feel pain, bumps, or lumps all along the bone.

In extreme cases, shin splints can become so bad that’s impossible to even stand or walk on the injured limb without experiencing excruciating pain.

Why Do Shin Splints Happen?

Understanding the causes of shin splints is crucial for treating and preventing them.

My first bout with shin splints happened when I was a complete beginner. I was so excited about running that I went from zero to five miles in two weeks.

I had no idea what I was doing, and my legs were paying the price. I quickly learned that my body needed more time to adapt. It’s easy to fall into the trap of doing too much too soon, but taking it slow will save you from a world of pain.

Here’s a breakdown of the most common reasons runners experience shin splints:

Doing Too Much, Too Soon

This is by far the number one reason runners get shin splints. When you suddenly increase your running volume—distance, speed, or frequency—your body doesn’t have enough time to adapt. This is especially true for new runners or those returning from a long break.

Your muscles, bones, and tendons need time to adjust to the impact of running, and when you push them too hard, too quickly, they can become overworked. It’s like trying to lift heavy weights without training—your body simply isn’t prepared for the load, and injuries result.

Improper Footwear

Wearing the wrong shoes is another big contributor to shin splints. Running shoes are designed to absorb shock and support your feet, but they can’t do their job properly if worn out or not suited to your foot type. Shoes that lack proper cushioning or don’t offer enough stability can lead to poor biomechanics and put extra strain on your lower legs.

If your shoes are too old (most running shoes need to be replaced every 300-500 miles) or don’t support your running style, your shins will bear the brunt of the impact.

Running on Hard Surfaces

Running on hard surfaces like concrete or asphalt increases the impact on your legs with each step. While running on these surfaces isn’t inherently bad, the constant pounding can wear down your bones and muscles over time. You’re more likely to develop shin splints if you’re always running on hard surfaces, especially increasing mileage.

Flat Feet or Overpronation

If you have flat feet or overpronate (meaning your foot rolls inward too much when you run), it stresses your lower legs, particularly the muscles and tendons around your shins. This abnormal motion can lead to shin splints because it causes your tibia to absorb more impact than it should.

Weak Muscles

Weakness in the muscles surrounding your shins, calves, and ankles can leave them unable to handle the repetitive stress of running. Without enough strength, your muscles get fatigued more quickly, leading to strain on the tibia.

Treating Shin Splints: Here’s What Works

When my shin splints hit hard, resting was my only option.

I went from running six days a week to barely being able to walk without discomfort. I started icing my legs, stretching, and doing strength training, especially calf raises, to support the muscles around my shin.

It was frustrating, but after a couple of weeks, I finally saw improvement.

Let me explain more what you need to do to treat this super annoying condition.

Take a Break

I know it sounds repetitive, but taking a break is crucial for healing shin splints.. Continuing to run through the pain will only make the condition worse. I know it’s tough to stop, but you need to give your body time to heal. This might mean taking a break from running for a week, two, or even longer.

If you still want to stay active during your recovery, consider low-impact activities like swimming, cycling, or using the elliptical. These exercises won’t put as much stress on your shins while still allowing you to maintain your fitness.

Ice

Applying ice to the affected area can help reduce inflammation and ease the pain. Ice your shins for 15 to 20 minutes at a time, several times a day, especially after any physical activity.

Compression

Wearing compression sleeves or socks can help reduce swelling and improve blood circulation, which may speed up the healing process. Compression socks specifically designed for runners are a great option.

Medication

In cases of severe pain, consider taking Nonsteroidal anti-inflammatory drugs ( NSAIDs), like aspirin or ibuprofen, to soothe the pain and speed up recovery.

But be careful not to overdo it.

Research shows that these over-the-counter pills have side effects, like ulcers. That’s why you should only take them for a short period, preferably under the guidance of a certified physician.

Stretching and Strengthening

Building strength and flexibility in your lower legs can make a big difference in recovering from shin splints and preventing them from coming back. Here are some effective exercises to target your calves, shins, and supporting muscles.

Calf Raises. Strengthening your calf muscles is essential for absorbing impact while running, which helps to reduce stress on your shins.

How to Do It: Stand on a flat surface with your feet hip-width apart. Slowly rise up onto your toes, then lower back down with control.

Sets & Reps: Aim for 3 sets of 15-20 reps.

Toe Taps. This simple exercise targets the muscles at the front of your lower leg, helping to balance and stabilize your shin area.

How to Do It: Sit in a chair with your feet flat on the ground. Lift your toes up, then tap them down for 1-2 minutes.

Calf and Hamstring Stretches. Maintaining flexibility in your calves and hamstrings can ease tension in the lower legs, helping to alleviate shin pain and prevent strain.

How to Do It:

Calf Stretch: Stand facing a wall, place one foot back, and press your heel into the ground while keeping your knee straight. Hold for 30 seconds on each leg.

Hamstring Stretch: Sit on the ground with one leg extended and the other bent in. Reach toward your toes on the extended leg, keeping your back straight. Hold for 30 seconds, then switch sides.

Ankle Circles. Strengthening and loosening up your ankle area also supports the muscles around your shin, reducing the risk of overuse injuries.

How to Do It: Sit or stand, and extend one leg. Slowly rotate your ankle in big circles, first clockwise, then counterclockwise, for about 1-2 minutes on each side.

How Long Does It Take to Recover?

In my experience, recovery time varies. The first time I had shin splints, I ignored the signs and kept running until the pain became unbearable. That turned into a two-month recovery process.

The second time around, I caught it early, rested immediately, and was back to running within three weeks. The lesson here? Listen to your body early on to speed up recovery.

In most cases, mild shin splints will improve after a week or two of rest and treatment. More severe cases might take up to six weeks or longer, especially if the pain persists or if you’re dealing with a stress fracture.

When I finally felt ready to run again after dealing with shin splints, I was nervous. The last thing I wanted was to reinjure myself. I started with short, slow runs, focusing on how my legs felt.

Instead of pushing for mileage, I paid attention to my form and made sure to run on softer surfaces to ease back into things. I was able to gradually increase my distance without a relapse, and those small steps made all the difference.

So whatever you do, don’t rush back into running! Start with short, easy runs once your pain has subsided, and gradually build up your mileage.

How to Prevent Shin Splints

After dealing with shin splints multiple times, I’ve adopted the motto: “Prevention is better than cure.”

Here are the best ways to avoid shin splints in the future:

Gradual Progression

Avoid the temptation to increase your mileage or speed too quickly. As I mentioned earlier, the 10% rule is a great guideline—don’t increase your mileage by more than 10% each week. This gradual progression allows your body to adapt to the increased stress without overloading your muscles and bones.

Proper Footwear

Wearing the right running shoes is critical for preventing shin splints. Make sure your shoes provide adequate support and cushioning for your foot type. If your shoes are old or worn out, replace them every 300 to 500 miles to ensure they’re still protecting your feet.

Strengthen Your Muscles

 

Strength training is key to preventing shin splints. Strong muscles can better absorb the impact of running, reducing the strain on your bones and tendons. Focus on exercises that target your calves, shins, and hips.

Try doing calf raises, toe taps, and lunges a few times a week to keep your muscles strong and resilient.

Improve Your Running Form

Running with proper form can also help prevent shin splints. Avoid overstriding (landing with your foot too far in front of your body), which increases the impact on your shins. Instead, aim to land with your foot directly under your body and focus on increasing your cadence to around 170-180 steps per minute.

Wrapping Up: 

Shin splints can be a frustrating injury, but with the right treatment and prevention strategies, you can get back to running without pain. Remember to listen to your body, take rest days when needed, and build up your training gradually.

Whether you’re a beginner or an experienced runner, these tips will help keep you on the road (or trail) and injury-free.

Thank you for reading!

Got questions or need some tips? Just drop a comment below—I’m here to help!

Happy running, and stay strong!

8 Ways to Increase Lung Capacity For Running

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runner tyring to improve Lung Capacity

Are you ready to take your running to the next level? Then you need to understand the importance of lung capacity.

Think of your lungs as the engine of your body, powering you through every step of your run.

Your lung capacity determines how much oxygen you can take in and how much carbon dioxide you can expel.

Without strong lungs, your body can’t perform at its best, and your running goals may seem out of reach. But don’t worry, with the right strategies, you can boost your lung capacity and achieve your running dreams.

In this post, I’ll dive into the many strategies that can help you increase your lung capacity for running. I’ll provide you with research-backed advice to guide you toward running farther, faster, and with less fatigue.

Whether you’re a seasoned runner or just starting, increasing your lung capacity is a great way to boost your performance and feel more powerful and stronger. So, let’s get started!

What is Lung Capacity?

Imagine your lungs as two balloons. The bigger the balloons, the more air they can hold. This is exactly how your lungs work.

Lung capacity is the amount of air your lungs can hold, and it’s a vital factor in determining how well you perform in cardiovascular activities, particularly running. The larger your lung capacity, the more oxygen your bloodstream can receive, and the more efficient your body becomes at converting that oxygen into energy.

Unfortunately, just like any other organ, our lungs start to deteriorate with age, and our lung capacity typically begins to decrease after we hit our 30s. If you have a preexisting health condition like chronic obstructive pulmonary disease (COPD), this process can happen even faster. But don’t worry, there are many things you can do to improve your lung capacity and, ultimately, your overall health and well-being.

8 Ways to Increase Lung Capacity For Running

Without further ado, here are eight strategies to help you improve lung capacity for running.

Start Slow

Have you ever found yourself gasping for air while running, even with perfect technique? It turns out that lack of conditioning is often the culprit, especially if you’re new to running.

When you run, your muscles require more oxygen, and the more you push your body, the more oxygen you need. This can cause you to become exhausted earlier than you’d like.

So, what can you do to improve your lung capacity for running? The key is to start slow and keep it at a conversational pace. You should be able to speak in full sentences without gasping for air. Once you can do this for 30 minutes straight, work your way up to more challenging sessions.

Here are a few effective strategies to help you increase your lung capacity for running over time:

  • Run a longer distance at a slower pace. This approach can help increase your red blood cell count, grow more capillaries, and strengthen your heart, which is a muscle, after all. By gradually increasing the distance you run, you can gradually build up your endurance and improve your lung capacity.
  • Run more frequently each week. When you run more frequently, you provide your body with enough stimulus to build more cell mitochondria and capillaries. This, in turn, allows more oxygen to course through your bloodstream, ultimately improving your lung capacity and endurance.
  • Consider cross-training. Engaging in cardiovascular activities like cycling, swimming, and skiing can help push your endurance without putting too much stress on your body. This can help you improve your lung capacity without risking injury or burnout from running too much.

Learn Deep Breathing

Breathing is an essential part of running. Deep breathing, in particular, can help you increase your lung capacity and improve your endurance. But did you know that most runners breathe from their chest instead of their bellies? It’s like trying to fill a balloon by blowing air into the nozzle instead of using your whole mouth!

To fully engage your lungs and diaphragm, practice deep breathing. The diaphragm is a muscle shaped like a jellyfish or a parachute that sits below the lungs and helps you breathe. When you take a deep breath, your diaphragm pulls down on the abdominal cavity, inflating your lungs with maximum air. On the exhale, it deflates, squeezing the air out.

Belly Vs. Chest Breathing

Most runners tend to breathe from their chest instead of the belly.

Don’t you believe me? Go run a mile at a challenging pace, then place your hand on your belly and the other one your chest, then watch.

You’re breathing right if the upper hand stays relatively still while the lower hand is moving on each breath, which is more than often not the case.

Also known as shallow or thoracic breathing, chest breathing occurs when the act of respiration originates from the top lobes of the lungs.

When breathing this way, you expand and contract the chest but without engaging the diaphragm, which in turn, draws in minimal air into the lungs.

Here’s how to practice deep breathing in the comfort of your own home.

1 –  Start out lying flat on your back, chest open, and shoulders relaxed. Keep one hand resting on your chest and the other on your belly.

2 – Breathe in slowly, spending about ten seconds on your inhale. Visualize your lungs filling up with air. Feel the air moving into your chest, stomach, and abdomen.

3 – Once your lungs are full of air (you might feel mild discomfort in the solar plexus middle of your torso), hold your breath for a count of ten, then exhale slowly for ten seconds through pursed lips while pulling your belly button to your spine.

And that’s it! By repeating the exercise over and over again, you’ll teach your body how to rely more on the diaphragm for the act of respiration. This, in turn, should help you increase lung capacity for running.

Breathing Exercises

Looking for more breathing exercises? I’ve got you covered.

The breathing exercises described below can increase strength in your respiratory muscles and help build endurance.

That, in turn, will improve lung function.

Long-term result?

Improved running performance.

Winner winner, chicken dinner!

These breathing exercises are simple and can be done anywhere.

Feel free to do them at home, at work, during your commute, or, preferably, as a part of your warm-up routine.

Repeat each exercise three to five times.

Bhastrika Pranayama (bellows breath)

Rib Stretch

Abdominal Breathing

The 4/7/8 Technique

Kapalbhati Pranayama (Breath of Fire)

Pilates Exercises

Breaking away from chest breathing is easier said than done, especially when you’re busy running, trying to keep pace.

But it’s not all doom and gloom.

One thing you can do to help you practice deep breathing while exercising is doing Pilates.

Pilates exercises are a form of cross-training that improves endurance without putting too much stress on your body.

They are also ideal for improving lung capacity.

Pilate exercises focus on isometric exercise.

It deliberate breathing patterns to increase muscle strength, build mobility, and improve posture.

More specifically, Pilates exercises to strengthen all the muscles of the core—including the diaphragm and the intercostal muscles, which are super useful for your breathing.

Practice the exercises below two to three times a week, either as a part of your cool down or as a stand-alone routine.

You might find some similar positions in yoga but with different names.

  • The Swan
  • The Standing Chest Expansion
  • Spine Twist

Breathing While Running

“Should I breathe through my nose, my mouth, or both?” This is a common question in the running world.

My answer makes everybody happy: use both pathways.

When you’re running, you should focus on getting as much air as possible into your lungs so that the oxygenated blood can meet your muscle’s needs.

Don’t know how to make that happen? Try the following:

Open your mouth—preferably in a “dead fish” position.

The mouth is larger than the nostrils, so it’s more effective at drawing in oxygen and expelling carbon dioxide.

Rhythmic Breathing

If you want to run like a pro, try rhythmic breathing, which is the practice of coordinating your inhales and exhales to your foot strikes.

It’s not as complicated as pranayama.

For example, a 2:1 breathing ratio means taking two steps on the inhale and one step while breathing out.

The exact ratio to follow depends largely on your training intensity, fitness level, speed, and personal preference.

The rhythmic patterns I recommend for beginners are 2:2 and 2:3.

These work well for training at slow to moderate intensity.

To take your breathing power to the next level, I’d recommend taking up yoga.

To get started on the right foot, try a paid subscription service that can cost you up $10 to $15 a month (but worth it).

Additional resource – Your guide to Runners cough

Advanced Tactics For Expanding Lung Power For Running

By now, you have all the tools you need to increase lung capacity for running.

But if you still want more, check out the following.

Altitude Training

Altitude training is a technique used by elite athletes from different sports for a reason – it works. At higher elevations, the air contains less oxygen, forcing your body to compensate by triggering red blood cell and hemoglobin production. This increase in oxygen-carrying capacity and your body’s ability to use oxygen can improve your running performance. Once you return to lower elevations, your body maintains this increased level of red blood cells and hemoglobin for up to two weeks.

But be careful! Altitude training can be dangerous if you don’t give your body enough time to adjust to the thinner mixture of oxygen in the air. You may experience symptoms of altitude sickness, such as gasping, fatigue, and dizziness. If you can’t go on, don’t force it. Overdoing it can damage your respiratory tract.

Respiratory Training Equipment

Another strategy is respiratory training equipment, which partially blocks airways, simulating high-altitude training. While it can be effective, it’s neither easy nor cheap to access some of these tools. Overuse of these tools can also lead to overtraining, which is why it’s not recommended unless you’re a pro athlete.

Some tools include:

  • Hyperbaric sleeping chambers
  • Low-oxygen tents
  • Swimming while using a snorkel with restricted airflow
  • Working out with a hypoxic air generator
  • Portable hypoxic machines

There’s one important caveat.

It’s neither easy nor cheap to get access to some of these tools.

A good hypoxic mask may be within your budget—they retail for under $100.

You also risk overtraining when you overuse them.

That’s why, unless you’re a pro athlete making a living out of running, I don’t see any reason to turn to hypoxia training.

Additional Resource – Running and pollution

Keep Your Lungs Healthy

All of these tips will be of no use if you neglect your lung health. The best thing you can do to improve your lung function is to simply take good care of your lungs.

The following tips will help keep your lungs as healthy as possible.

  • Stop smoking. Unless you’ve been living under a rock for the last 40 years, you already know that smoking is bad for your health.  Research has shown that smoking is a major cause of lung cancer, lung diseases, and chronic obstructive pulmonary disease (COPD).
  • Eat healthily. Choose foods rich in antioxidants, such as leafy green and cruciferous vegetables. They contain many healthy compounds that can help rid your body of harmful toxins. Broccoli, cabbage, and cauliflower are good examples.
  • Get vaccinated. I’m not going to argue about vaccines’ pros and cons, but we didn’t get rid of polio by accident. Shots like the pneumonia vaccine and the flu vaccine can go a long way in preventing lung-related issues and promoting overall health. Make sure to contact your GP before deciding.
  • Improve air quality. By keeping your home well-ventilated, reducing pollutants like artificial fragrances, using a humidifier, and getting rid of mold.

Additional resource – Guide to Urban running

Don’t Hesitate to Seek Medical Help

If you’re dealing with symptoms of poor lung health, such as pain when breathing, shortness of breath during daily activity, or persistent coughs, contact your doctor.

The earlier you receive treatment for your lung problems, the sooner you’ll heal, and the better the outcomes are likely to be.

Remember that your lung consists of pocketed air sacs, so be careful.

Don’t dismiss everything as simple as a common cold.

What’s more?

It’s always a good idea to consult your doctor before trying any new exercise, especially running.

This is especially the case for beginner runners with underlying health conditions, such as COPD , asthma, or other obstruction diseases.

Increasing Lung Capacity for Runners – The Conclusion

In conclusion, increasing your lung capacity is crucial for taking your running to the next level. Your lungs are like the engine of your body, supplying the necessary oxygen for optimal performance. By understanding the importance of lung capacity, you can work towards achieving your running goals and surpassing your limits.

Remember, before embarking on any new exercise or training regimen, especially if you have underlying health conditions, it is advisable to consult with your doctor. Additionally, if you experience symptoms of poor lung health, seek medical help to receive proper diagnosis and treatment.

By implementing these strategies and caring for your lungs, you can expand your lung capacity and unlock your full running potential. Embrace the journey of improving your lung capacity, and enjoy the benefits of increased endurance, improved performance, and overall well-being in your running endeavors.

Thank you for dropping by.

Keep training strong

David D.

How to Improve Your Running Cadence

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do you want to improve running cadence?

If you want to improve your running speed while cutting injury risk, increase your running cadence.

That’s why stride cadence has become one of the key things to monitor and improve on among both elite and recreational runners.

There’s plenty of ways you can improve running cadence, but I’ve found seven that are simple, effective, and easy to implement.

But first things first, let’s delve a little deeper into cadence itself and why it matters so much.

Let’s get this ball rolling.

What Is Running Cadence?

Also known as stride rate, or leg turnover, cadence is the number of steps you take during a given period, typically measured per minute (SPM).

Running cadence is one of the most common metrics used to assess running form and remains crucial for several reasons (some of which I’ll discuss in today’s post).

Swimmers and cyclists have tracked their RPMs for decades, but the practice of monitoring running cadence only became a thing in the last few years.

Factors that determine stride rate include height, weight, fitness level, leg and stride length, etc.

What’s The Average Stride Turover?

In general, recreational runners take roughly 160 to 170 steps per mine, whereas elite athletes have cadences of 180 per minute or higher (with some reaching 200spm at their fastest speeds, when sprinting for instance).

Factors that determine your running cadence include height, weight, fitness level, leg, and stride length.

Cadence as a Sign of Good Form

One of the most common running form mistakes I see in many runners is the overstriding. When you overstride, you’ll tend to lock your knees and slam your heel hard on the ground on every foot strike.

Get this: overstriding won’t make you go faster. Instead, it’ll slow you down, creating a choppy, bouncy gait, and places additional pressure on muscles and bones, increasing the risk of injury.

Here is the good news

One way to fix overstriding is to increase your running cadence. By doing so, you’ll be taking smaller steps, with each foot landing underneath your hips, thus, within your center of gravity.

Increasing cadence can also result in more efficient running as you translate that energy into forward momentum.

Don’t get me wrong. This is not just anecdotal evidence nor simply my own observation. The fact is, science backs this up.

Prevent Running Injury—The Research

There’s plenty of research that has been devoted to running cadence, some of which have found strong links between leg turnover and injuries.

Let’s look at some of them.

A study published in Medicine & Science in Sports & Exercise has provided evidence that subtle increases in cadence can reduce the energy absorbed by a runner’s weight-bearing joints.

The researchers recruited a group of young athletes to run on the treadmill at different step frequencies using a metronome.

runner improving Running Cadence
The Ideal Running Cadence

The subjects were told to run as their usual cadence, faster than their usual cadence, and slower than their usual cadence, and then, while using three-dimensional kinematics, the researchers looked at the impact forces going through the hips, knees, and ankle joints.

The Conclusion?

When the participants adopted a running cadence around 15 percent faster than their preferred step frequency, the load on their weight-bearing joints significantly decreased.

This, as the researchers hypothesized, may help prevent common overuse running injuries.

What’s more?

Researchers out of the University of Wisconsin-Madison have reached a similar conclusion.

They examined the link between running cadence and impact concluded that mild increases in running cadence could drastically lessen the stress shock to the knee and hip joint during running. This may work very well in the treatment and prevention of common running overuse injury.

Here are more links to further research.

Link 1

Link 2

Link 3

Link 4

Link 5

What is the Ideal Running Cadence?

According to conventional thinking, a good running cadence is roughly 180 steps per minute.

But here is the truth. Contrary to popular belief in most running circles, there is no such a thing as an ideal, universal, running cadence.

The Origins Of The 180spm Myth

According to conventional thinking, the magic number when it comes to cadence is 180-or so, but is it true? Where does that number come from?

Certainly, it didn’t come out of thin air. The 180- rule was first observed at the 1984 Los Angeles Olympic Game by Jack Daniels.

During these Olympics, the world-renowned exercise scientist looked at the total stride rate of Olympic runners and found that the fastest and most efficient runners took at least 180 steps per minutes, with some reaching as high as 200 SPM, regardless of their size or gender.

Unfortunately, as far as I can tell both from my personal experience and the research, most of Daniel’s work has been taken out of context whenever his work is cited to back up the  180 SPM rule.

The 180-SPM Debunked

Jack Daniel’s conclusion isn’t a universal rule. It doesn’t mean that every runner, especially recreation runners, MUST have a 180spm cadence.

Here’s the truth. The 180-SPM rule represents the statistical average of an efficient running cadence. You may take slightly fewer or more steps per minute, and you won’t be breaking any “running commandments.”

What most recent studies found is that cadence is not a one-size-fits-all. It, in reality, hinges on many factors, such as pace, etc.

These differences mean that works the best for one runner (or a bunch of elite Olympic runners for that matter) may not necessarily work for all.

What you should do instead, according to scientists in the field of biomechanics,  is to measure your cadence and set a goal to increase by five to ten percent—even if it doesn’t result in a 180 SPM number.

Running Cadence – What’s The Ideal StrideTurnover & How to Improve it

Now that you have a clear understanding of what cadence is as well as the many factors that affect it, you can work on improving it (if need be).

Here are a few guidelines that can help.

Find Your Running Cadence

The first step to improve your running cadence is to first figure out your current leg turnover.

As previously stated, the exact number will vary, mainly, according to the type of run you’re performing. During faster-pace training, chances are your cadence will be quicker and faster than during long or recovery runs.

For instance, your racing/speed training cadence will be faster than your basic training level. Your leg turnover will also be different up or downhill sections.

For that reason, you’d need first to set your cadence zones up by determining your leg turnover for various paces, including recovery runs, 5K training, tempo running, marathon, etc.

The Basic Run Cadence Test

Find a smooth, flat surface to perform the test. I recommend a long stretch of road or track. Next, after a thorough warm-up, get in your usual running pace. Then, count the number of foot strikes you take per minute with both feet.

To make it easier, pick either your right or left foot, then count the number it hits the ground in a minute. Next, multiply that by two to get the total number of steps.

Example. Let’s imagine yours was 77. Double that to get the total steps taken by both feet, which is 154. That’s your cadence for that specific running speed.

The Multi-Pace Cadence Test

Hop on a treadmill, then after a 10-minute warm-up, increase your speed by 30-second per mile until you reach your easy training pace.

Next, give yourself two to three minutes to adjust to the speed, then count your steps for one full minute.

Record the number, then speed up to your next pace.

You can also do this on a track, but doing it in the controlled environment of a treadmill is more accurate—especially if you already know your average pace.

Increase Your Leg Turnover By 5 to 10 Percent

Now that you have a number, you can gradually work on improving your current cadence for various types of runs.

I hate to sound like a broken record but, just like anything training related, it’s essential to take it slow.

According to a University of Wisconsin-Madison research, the safest and most efficient way to improve cadence is to increase it by 5 to 10 percent at a time.

For example, if your easy runs cadence is 156spm, your goal cadence should be between 163 and 169.

Add “Faster Cadence” Segments

To make a smooth transition into your goal cadence(s), add short segments into your runs. During these segments, try to keep your new leg turnover for a predetermined time/distance.

For example, one minute of slightly quicker cadence followed by three to five minutes of your base rhythm. You can also do it by distance, running every third mile or so at a relatively faster leg turnover while maintaining the same effort level.

After a while, you’ll be able to do this without consciously thinking about it.

Your first session at this improved cadence might look as follows:

  • 10 minutes warm-up
  • One minute easy running at a cadence of 164
  • Five minute easy running at base cadence
  • One minute easy running at a cadence of 165
  • Five minute easy running at base cadence
  • One minute easy running at a cadence of 166
  • 5-minute cool-down.

Take Small Steps

Form also matters when trying to increase cadence.

Get this. You’ll not be able to increase your running cadence by running faster, but by reducing your stride length. That’s why one little form tweak I’d recommend is to focus on taking smaller steps.

Keep your feet close to the ground. Think shuffling motion. Your feet should barely leave the ground (but be careful on trails and rugged terrains). This might feel awkward at first, but as training progresses, it will become second nature.

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

Use a Cadence Metronome

According to my own experience, the simplest way to speed u your leg turnover is to run with a metronome (and yes, of course, there’s an app for that)

The metronome is a device that produces a predetermined number of clicks or beat per minute that sets the pace for you. This device is great because with its help you’ll no longer have to count the number of steps you take per minute.

Instead, you run to the rhythm of the metronome where each click or beat equals a step.

Of course, certain running watches (such as Garmin 735XT) have a metronome feature built in. You can also use an app, like Audiostep, Cadence Trainer, or BeatRun.

Use the 180 Beats Songs

Another smart tactic to help you accelerate the transition to a faster cadence is to download 10 to 12 songs around 180bmp (or near your goal cadence), so your foot strike can sync in with the music.

For that, you’ll either need an online recommendation or get a program that analyzes songs and provides the beats per minute.

Use a website, like JogTunes, to find songs with beats that match your desired running cadence. These websites have long lists of music playlists that meet a variety of cadences. Perfect for a music lover.

Just remember to keep a steady pace by making sure your feet always strike the ground on the beat.

Practice Fast Cadence Drills

Having trouble increasing your cadence? Then you might need some drill training to “drill” faster leg turnover.

These simple drills can help your feet to move quick and light, which in turn helps your body get used to a faster leg turnover.

Here is one exercise to try.

Start by standing tall while assuming an athletic stance with your feet shoulder width apart, core engaged, and back straight. Next, while positioning your arms as if you were running, begin marching in place and swinging your arms.

Once you nail the form, speed it up to a jog, lifting up your knees and driving your arms across your body. Then, run in place as fast you can.

As you pick up the pace, keep a good posture, and gaze forward rather than looking down at your feet.

Your knees should be pointing straight ahead, and heels are touching the floor.

Here are three more drills that I believe to be super helpful.

Drum Major

 

Butt Kicks

https://www.youtube.com/watch?v=UfCH8LMmLH8

High Knees

Just whatever you do, make sure you’re moving as fast as possible during the drills. That’s how you imprint faster leg motion.

Do Workouts That Require Faster Leg Turnover

Workouts like strides and downhill sprints train your muscles to react and move quicker, helping improve stride rate naturally.

Just be careful when performing these workouts since they can increase injury risk if you run with bad form or if you’re out of shape.

Strides

Strides consist of fast acceleration of running at 80 to 90 percent of maximum effort. One stride should take you about 20 to 30 seconds.

Here is how to add them to your training routine.

At the end of your workout, run hard for 20 to 30 seconds—or the equivalent of 100 meters—while keeping the focus on fast leg turnover and strong arm drive.

Next, give yourself two minutes to fully recover, then repeat.

Start with four strides a couple of times per week, then after three to four weeks, increase that to six or eight.

Downhill Sprints

Downhill sprint is ideal for improving your technique and increase your leg turnover.

After a thorough warm-up on a flat surface, find a hill with a 4 to 6 percent gradient incline. Speed up on the descent, reaching maximum speed velocity at the end of the hill. Jog slowly or walk back to the top, then repeat.

Whatever you do, don’t overstride. Instead, reduce your stride length, focusing on a fast and light turnover.

Then jog back do to recover. Rinse and repeat for 15 to 20 minutes. Here are five hill workouts to try.

Take Your Time

Like anything with exercise, it’s important to take it slow. Don’t try to chew more than you can swallow. Otherwise, you’re going to regret it.

Improving running cadence is not rocket science, but it does take time. You cannot (nor should you try) to increase it overnight. If you do so, you’ll get hurt.

As a rule, give yourself a couple of months for your body to adapt to your new cadence. The full transition and adaptation can take six to eight week before you start feeling comfortable with the faster cadence.

It’s going to take you a lot of focus and commitment over that week to stay in turn your stride rate, focusing not only on your cadence but also knee drive and landing midfoot under your body.

 

The Conclusion

What I like about cadence is that it’s a straightforward concept.

Regardless of your current fitness level or training goals, you can always benefit from increasing your cadence.

Of course, it might feel odd during the first few sessions, but with practice and patience you can find your ideal training cadence and reap the benefits of increased running speed and reduced injury.

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

Thank you for reading my post

David D.

How To Choose The Best Running Shoes for Flat Feet

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how to run with Flat Feet

Looking for the best running shoes for flat feet? Then you’ve come to the right place.

Being a flat-footed runner can be challenging.

But it does not inherently preclude you from running.

In fact, just because you’ve flat feet, it doesn’t inherently mean that you are bound for trouble.

As we are going to see in today’s article, having flat feet shouldn’t discourage you from running, even if you find it difficult to pound the pavement on a daily basis.

So what does it mean to be a flat-footed runner?

Are there any special precautions that should be taken?

what are the best running shoes for flat feet?

These are some of the questions I’ll answer in today’s post.

So, are you excited?

Then here we go.

What You Should Know About Running With Flat Feet

Before I get into how to choose the best running shoes for flat feet, let’s first explain what being flat footed is all about.

Also known as “fallen” or “low” arches, and medically referred to as “Pes Planus,” flat feet are viewed as a postural deformity condition in most fitness circles.

The condition occurs when the tendons, ligaments, and the tiny bones in the foot’s underside collapse, forcing the arch to sit low or completely flat against the ground.

According to conventional thinking, having flat feet is cause for alarm for most adults, and for some, it can cause serious issues.

These include foot pain, leg pain, muscle soreness, back pain, limited athletic ability, overuse injuries, etc.

For these reasons, as a runner, if you’ve trouble with your flat feet, then you must do something about it.

Otherwise, you may succumb to pain.

Surveys show that out of the general population, roughly 20 to 25 have flat feet, so it’s not really an “abnormality,” nor is it uncommon.

The Foot Arch Explained

For us runners, this condition affects one of the most critical components of our physiology: the foot arch.

Made up mostly of tendons, ligaments, and bones, and supported by muscles in the foot, the foot arch has three main arches:

Two longitudinal (medial and lateral) arches that run from front to back, with one on each side.

One anterior transverse arch that runs across the middle of the foot.

All of these three arches play a crucial role in promoting and maintaining all forms of movement, running included.

Most importantly, the foot arch act as a natural shock absorber, helping to reduce impact during the running gait cyle.

In fact, it can bear around 200,000 to 300,000 pounds of stress each mile we walk.

Without sufficient arch support, the impact stresses of a foot strike travel unhindered up the feet and legs, increasing the risk of injury.

Additional resource – How to measure foot size for running shoes

How To Choose The Best Running Shoes for Flat Feet

How to Determine Your Arch Height – The Wet Test

A podiatrist can determine your arch height, but you can also easily do it at home using the wet test.

Here is how

Start by dipping the sole of one of your feet in water, then step onto a piece of paper towel on a flat surface where your footprint will show.

Make sure to put sufficient weight on that foot to leave an imprint behind.

Last up, step away and assess the mark your feet leave.

If you can see nearly the entire bottom of your feet on the surface, then likely have flat feet.

See Image.

How Do Flat Feet Form?

Flat feet do not develop overnight to the overworked or overweight folks of the world.

Most people get it during the course of their lives as they get older without even realizing it.

Only a small percentage of the flat-footed populace is affected by hereditary flat foot.

Sure, flat feet can happen at birth (in cases of rheumatoid arthritis as one example), but any of the following reasons might contribute:

  • Wearing improper shoes,
  • Pregnancy,
  • Aging,
  • Injury,
  • Obesity,
  • Diabetes,
  • Improper training form,

Additional resource – Running shoes for plantar fasciitis

Brace For Pain

According to conventional wisdom, having flat feet can lead to severe injuries, especially when running in the wrong pair.

Examples include plantar fasciitis, Achilles tendinitis, Shin splints, tibialis posterior tendinopathy, etc.

But that’s not a universal rule.

Injuries are prevalent among all runners, regardless of their foot type and/or pronation style.

Even runners with regular arch heights get injured.

So, do you REALLY need special running footwear?

Well, the answer isn’t black and white.

First, let’s look at the theory.

Additional resource – How to recycle used running shoes

Flat Feet and Overpronation

Often than not, having flat feet causes overpronation.

Surveys show that roughly 90 percent of people with flat feet develop this abnormal inward turning of the feet upon foot impact.

Just don’t get me wrong.

Pronation is part of the regular movement of the foot that occurs upon foot strike when walking or running.

This allows the foot to mould to the surface and reduce shock impact.

That said, overpronation occurs when there is excessive pronation following the foot strike.

This places undue stress on the ankle, knee, hips, lower back, increasing injury risk.

Therefore, and according to most experts, flat-footed runners may need special footwear that help stabilize the feet when running.

These will be either stability or motion control shoes that have a steady medial post.

But is there any research backing up these claims?

I don’t think so.

Additional Resource – Overpronation vs Underpronation

The Research

As far as I know, when it comes to injury, flat-footed runners are subject to the same injuries as the rest of us.

There is no conclusive research with a significant sample size and consistent methodology that provides irrefutable evidence that flat-footed runners get injured more than runners with high or neutral arch heights.

Here a few studies to check out.

Research by Lees and Klenerman has found no conclusive correlation between foot type and running injuries, especially with a flat foot “deformity.”

Another research published in the Journal of Sports & Medicine found no direct association between increased running injury risk among beginner runners using a neutral shoe.

And that’s just not the case in the running world.

In fact, little scientific data suggest a link between pes planus and sports injuries to the lower extremities.

I can go on and on about this subject, but a simple Google search will satisfy your curiosity if you want to learn more.

Additional resource – Running Shoes Vs. Cross Trainers

The Bottom Line

As long as you’re not experiencing any pain or issues while running in neutral shoes, there is probably no need for a stability or motion control shoe, even if you’ve incredibly flat feet.

In fact, by simply taking the right training, injury and footwear precautions (like any other smart runner), you’d still manage to run relatively injury free.

Yes, this goes against conventional advice, but just keep mind that shoe producers have a vested interest in you buying their products.

So please don’t be a dumb costumer.

Before you decide on a given pair, take into consideration your personal preferences, running conditions, shoe history, budget, etc.

In the end, the best pair for you could or could not turn out to a shoe from the stability, or motion control category.

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

Neutral Shoes Cause you Pain?

If you’ve chronic arch or heel pain (and are pretty sure that your neutral shoes are to blame), then consider changing your footwear.

Here is what you need to know about the so-called “flat feet” running shoes.

The Best Shoes For Runners With Flat Feet

If you have flat feet and overpronate, then get a pair that reduces over-pronation and provides more support throughout the running gait.

This is especially the case if you tend to exhibit moderate-to-severe overpronation and/or have had issues running in a neutral pair.

Major running footwear brands have developed specific shoe models over the last few decades catered toward runners with flat feet.

As previously stated, trainers that serve this purpose are commonly known as stability and motion control shoes.

These shoes are designed with a firmer midsole that limits excessive pronation.

Additional resource – Guide to insoles for running shoes

How To Choose The Best Running Shoes for Flat Feet

If you don’t know how to pick the right running shoes, then head to a specialty running store and consult the expert staff in there.

They can analyze your running mechanics, determine your foot type, then suggest the appropriate recommendations.

Just keep in mind that what works for someone else may not work for you and vice versa.

So do you research and be willing to experiment with different models to find the most suitable pair.

Stability Shoes Demystified

Stability shoes are made with layers of polyurethane materials in the arch to provide more stability and support for arches that may collapse upon foot strike.

The primary technology used in stability shoes is a medial post of dual density foam.

This is the gray and firmer piece of foam located on the inner side of the midsole, usually under the heel or midfoot regions—an area highly impacted by overpronation.

Further, these shoes have plenty of cushioning.

Every major shoe manufacturer has their own collection of stability running shoes.

It’s up to you to choose what brand appeals the best.

Just keep in mind that stability shoes are not a ‘one size that fits all.’

They may not work for everyone since not all stability shoes are the same.

The best stability shoes are Adidas Adistar Boost, etc.

Motion Control Demystified

If you’re a severe overpronator, motion control shoes might help.

These are usually the heaviest and most rigid shoes available in the running footwear market.

Motion control shoes are designed with more support in the arch of the foot, provide features such as stiffer heels, and a relatively straight shape/last to counter overpronation.

The best motion control shoes include the Mizuno Wave Inspire 9, Brooks Ravenna 4, etc.

Additional Tips

Keep on reading if you have issues with your flat feet.

Experiment with Barefoot Running

Barefoot running encourages a mid-foot or forefoot strike.

According to research, this may help strengthen your foot’s muscles and tendons, which can improve shock absorption.

So, if it’s all possible, add a few barefoot runs to your running program, preferably on a softer surface, such as grass or a beach.

 

Massage With a Tennis Ball

Having chronic arch pain?

Then try massaging with a tennis ball.

This exercise stretches the plantar fascia ligament and comes highly recommended by podiatrists and sports experts.

How?

Just place a tennis ball under your foot, then roll it back and forth under the arch for 90 to 120 seconds.

Check this YouTube Tutorial.

Lose Weight

Being overweight can put excessive stress on the ligaments of your feet, resulting in pain.

In fact, the more extra pounds you’re carrying around, the more pressure you exert on your arches.

This is especially the case if you engage in high impact exercise, such as running, on a regular basis.

Having trouble losing weight?

Then these resources can help.

Post 1

Post 2

Post 3

Hot Water Foot Baths

Heat therapy is effective at relieving arch pain and soreness—as long as your feet are not cut, bruised, or injured in any way.

You can either soak your feet for 15 to 20 minutes in a bath of warm water and Epsom salt or simply wet two towels with warm water then wrap them around your feet.

Additional resource – Running shoes for overpronators

Consider orthotics

Orthotics are custom-designed arch supports that may help you reduce pain by relieving pressure from the arch by limiting the rate of pronation, thus, reduce injury risk as related to excessive motion.

There are plenty of options to pick from, but as a rule of thumb, opt for insoles with substantial arch support, allow for enough wiggle room (so you don’t get blisters), and have a flexible sole.

Just keep in mind that not every runner with flat feet is an overpronator, and having a normal arch height does not make you injury proof.

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.

Running Shoes for Flat Feet – The Conclusion

There you have it! If you’re looking for advice on how to choose the best running shoes for flat feet then today’s article should get you started on the right foot. The rest is just details.

Thank you for dropping by

Keep Training Strong

Running Program Design – How to Make a Running Plan

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How to Make a Running Plan

Looking for the best advice on how to how to make a running plan? Then you’ve come to the right place.

Here’s the truth.

Running programs are super helpful.

This is especially the case if are serious about reaching your full running potential.

But here is the bad news…

The topic of workout program design can be a complicated, mind-numbing, process.

So, it’s not surprising that scores of recreational runners have trouble when it comes to planning their running training program.

That said, today I got you covered.

There is no need to make this more complicated than it has to be.

After all, workout routine design is no quantum physics nor rocket science.

In this article, I’m going to teach how to create your plan by breaking down the essentials of running program design.

I’ll also be reviewing some of the core principles of training.

So, by following the steps laid down below, you’ll be able to plan an effective, and lasting, running program plan.

So, are you excited?

Then here we go.

How to Make a Running Plan – The Rules

With so many running programs out there, separating between the endurance-builders and the time-waster is no easy feat.

Just Google the words “running training program,” and you’ll get over 621,000 different results, each one promising to be the answer to your running prayers.

Couldn’t be further from the truth.

The fact is, a good running program should be developed around your own running goals and preferences, period.

So, for instance, a beginner runner who trains to lose weight will have a much different running approach than an elite athlete training for their next personal best.

Get it?

Here is what a personalized running program should take into account:

  • Fitness level
  • Personality
  • Personal preferences
  • Training background and history
  • Schedule
  • Short term running goals
  • Long-term running goals
  • Ultimate fitness objective

5 Steps To Help You To Create a Running Program

Designing a well-balanced and effective running program is a process that consists of five rudimentary steps.

Create a Running Program

Step. 1 – Assess your Fitness and Health

The first step you should take when designing your running plan is the consultation process.

The right running program should conform to your fitness level, needs, and personal needs.

Not the other way around.

Otherwise, you’re heading in the wrong direction.

For that reason, you have to assess your specific and particular strengths and weakness.

You’d need to know what you are (naturally) good at, and what needs improving.

Questions to Ask

Since running program design is a DIY project for you, you’re going to administer the consultation for yourself.

So, sit down, grab a pen and paper, and answer the following questions as honestly as possible.

  • Are you out of shape?
  • Do you have chronic injuries?
  • Do you have any lingering pains or aches?
  • Are you within the healthy weight range?
  • Do you have high blood pressure?
  • Are under any the supervision of any doctor concerning physical activity?

Judging the Answers

If you answered “no” to all of the above questions, then you’ve passed the first step with flying colors.

Congratulations!

By doing so, you’ll be assured that you can begin a vigorous training program without worrying about getting hurt in the process.

And that’s a good thing if you ask me.

That said, if you’re not clear on the answers, then you might need to dig a little bit deeper into your current physical and health condition.

For that, check these two posts:

Post 1

Post 2

The complete assessment will give you a benchmark against which you can gauge your progress (or lack thereof).

I hate to sound boring, but if you’re over the age of 40 and have not exercised in a while, then you SHOULD always check with a certified physician before getting started.

That’s the cardinal rule of safe training.

You should never ignore it.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

Step. 2 Assess Your Time/Schedule

To choose the most suitable running plan, first, you have to assess your schedule, calendar and time.

These questions can help.

  • How many days a week do you want to exercise?
  • How many hours per week you’re willing to exercise?
  • Which specific days of the week work the best to support it?
  • When can you start?
  • Where will you run? On a treadmill? At a stadium? Trails? Around the neighborhood?

Scheduling Your Running Workouts

Pull out your daily calendar and, based on your answers to the previous questions assess the weeks (and months) ahead of you.

Next, schedule your runs, choosing the three to five days per week in which you’ll train.

Once you do that, mark it on your daily plan and schedule it like you’d an appointment.

Then cross train on the off-days doing another activity, such as walking, yoga, strength training, etc.

Prioritize, Prioritize, Prioritize

Once you have your chosen days, pledge to yourself to train no matter what.

Keep in mind that consistency is the most crucial pillar in creating and executing a successful running training program.

Additional resource – Guide to running slang

Step. 3 Set The Right Goals

If you needed a ride to the post office, would you hop on a bus that’s headed for the beach?

Of course not.

Well, the same principle applies to starting a running program.

Every plan is a vehicle that takes a specific route toward a well-defined running goal.

That’s why every good running program should have a well-defined goal in sight.

When you set clear and well-defined goals, everything will fall into its place, and you’ll no longer be second-guessing yourself every step of the way.

After all, the specific elements of your running program depend on your ultimate training purpose.

To clarify your goals, answer the following:

  • What is your ultimate fitness goal?
  • Why do you want to start running?
  • What do you want from running?
  • What is your primary running goal?
  • What your secondary running and fitness goals?
  • What are your short-term running and fitness goals?
  • What are your long-term running and fitness goals?

Make your Goals Smart

As a rule of thumb, your goals must be specific, measurable, set within a time limit, challenging yet realistic.

So, for instance, a SMART goal might a personal target to run a particular distance within a specific time, complete a race or event, or anything else in between.

Here are a few examples to consider:

  • Run a sub 30-minute 5K the end of next July,
  • Run a minimum of 20 miles per week for each of the following four weeks.

For the full guide on my personal goal setting process, check my post here.

Keep It Simple, Stupid!

Just don’t get me wrong.

Your running goals do not have to be complicated and challenging.

In fact, it can be a simple as “run three times a week” or “be able to run for 45 minutes non-stop”.

Step. 4 Choose The Running Workouts

Now that you have your fitness assessment, and goals set, it is time to put it all together into a practical schedule.

The next step in this process is to design your actual running routine.

This is the most extensive part of training design, and where things might start to get a little complicated, so bear with me, please.

Build Your Base

Building a solid foundation base requires a variety of running workouts.

In general, aim for three to four hours of total running time per week, ideally at least three to four separate sessions.

This, of course, will vary depending on your running goals and fitness level.

On the off days, you can choose to cross train or rest.

Do a Variety of Workouts

For a well-designed and well-rounded running program, incorporate in plenty of different types of runs of different distances and training paces.

Variety will not only help you beat the monotony of running the same 5-mile loop over and over again but also help you reach your full running potential.

You can find out more about the importance of training variety here.

Here is the long list of running sessions that you could work into your schedule.

Running Workouts

  • Easy runs
  • Recovery run
  • Interval repeats
  • Ladder runs
  • Pyramid Runs
  • Progression runs
  • Tempo runs
  • Fartlek runs
  • Hill reps
  • Strides
  • Long runs
  • Negative splits
  • Yass0 800’s

The Cross Training

Pick three days for cross training or active recovery.

During your rest and CT days,  keep your body moving without putting too much pressure on it.

This continuous pattern of training can help build the habit of daily exercise in your life while further improving your aerobic conditioning and muscular strength.

For more on the benefits of cross-training for runners, check my article here.

Here is a list of cross training sessions to consider:

Step. 5 Choose a Weekly Running Schedule

To help you make sense of the above, here are three exemplary weekly workout templates to give an idea on how to proceed.

  • Monday: moderate or high-intensity workout
  • Tuesday: Easy Run or Cross Train
  • Wednesday: Easy run
  • Thursday: Moderate or high-intensity workout
  • Friday: Easy Run or Cross Train
  • Saturday: Long Run
  • Sunday: Rest or Cross Train

Beginner Runner Plan

  • Monday: 30- to 45-minute easy effort pace
  • Tuesday: Rest
  • Wednesday: 10 minute warm-up + 20-minute at tempo pace
  • Thursday: Cross train
  • Friday: Rest
  • Saturday: 60 minute at conversational pace
  • Sunday: Rest

Intermediary Runner Plan

  • Monday: 45- to 60-minute easy effort running
  • Tuesday: 45- to 60-minute of Cross training
  • Wednesday: 8 X 400m @ 85% max effort.
  • Thursday: 30- to 45-minute of Cross training
  • Friday: 30- to 45-minute of Fartlek running.
  • Saturday: 75- to 90-minute long run at a conversational pace
  • Sunday: Rest Day

Advanced Runner Plan

  • Monday: 10-minute warm-up + 40 minutes at tempo pace
  • Tuesday: 60-minute of Cross training
  • Wednesday: 10 X 400m @ 85% max effort.
  • Thursday: 30 minutes of easy running
  • Friday: 30 to 45 minutes of Fartlek training
  • Saturday: 90- to 120-minute long run at a conversational pace
  • Sunday: Rest or crosstrain

Don’t get me wrong. These templates are not written in stone.

Therefore, feel free to come up with different templates if this one does not fit your schedule.

In fact, you can always create your own—as long as you’re keeping in mind the general guidelines.

Just, as a rule of thumb, surround quality workouts—think harder runs such intervals, hill reps, and long runs—with easy-paced recovery workouts that are neither intense nor long.

Commit To Paper

Commit your plan to paper.

In my experience, written plans work better.

In fact, a written plan may hold you accountable and help you stay on track for the long haul.

Grab a training journal, and jot down the days of the week along the side, then decide on what to do each day: run, cross train, or rest.

In your training journal, write down everything running and exercise-related so that you can compare yourself against a previous benchmark.

That’s why, as previously stated, setting smart goals is vital.

How to Make a Running Plan for beginners

Having trouble with the plan?

If you’re having problems pinning down your running program, then I  have a sit-down with a certified running coach or personal trainer.

They should be able to help you clear out the fog and help you develop an actionable, realistic steps toward achieving the results you’re after.

Dealing With Training Cycles

To stay focused during training cycles, break down your plan into blocks of 4 to 6 weeks, with the last week of each cycle being a recovery week.

Enter Recovery Week

A recovery week is simply a planned 30 to 40 percent reduction in running intensity and volume from the week before to aid recovery and allow the body to prepare for more training load.

During the recovery week, allow for your body to recover and re-adjust to the training load.

Please do not make the mistake of skipping this valuable training piece.

In fact, many beginners start running with a frenzied zeal—running too much, too intensely, for too long, before their bodies are used to the high impact demands of the sport.

For more on recovery, check my post here.

Bonus Tip: How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

Click HERE to get started with The Runners Blueprint System today!

How to Make a Running Plan – The Conclusion

By following the above steps, you’ll be able to craft a well-structured running program that will be gradual, organized and in tune with your fitness level and training goals.

Just make sure to take action on what you’ve just learned. Speed of implementation is key.

In the meantime, thank you for reading my post

David D

Why & How To Keep a Running Journal

by
runner using workout journal

Want to start keeping a running journal, but don’t know where or how to start?

Then you’re in the right place.

For many years, I chose to not keep a running journal for purely laziness reasons.

Once I got over myself and started keeping track of my runs, my training routine experience evolved drastically.

I’d go as far as to claim that a running diary should not be optional.

Why?

Because it can be a great tool to help you grow as a runner and fitness enthusiast.

Here’s the good news.

Keeping a running diary is no rocket science.

It doesn’t have to be complicated if once you learn how to do it the right, a simple, way.

In today’s post, I’m going to spill the beans on how to keep a workout journal the right way.

Are you excited?

Then here we go.

why keep a running journal

Why & How To Keep a Running Journal 

A running log, journal, or diary, is a record where you can keep tabs on your runs, races, injuries, diet and pretty much anything else training-related.

It’s, in essence, a written record of observations, suggestions, experiences, and events.

If you don’t already use a training log to monitor your running, here are five good reasons to start today.

Know Your Goals

A running journal is an ideal place for tracking your running goals and keeping them in sight.

Further, by monitoring your training goals, you’ll make sure you’re not increasing mileage too slowly or too quickly.

This can help you find the sweet training spot in which you’re challenging yourself without hurting yourself.

Monitor Your Progress

A training log can be your best tool for reference.

It can help you monitor your progress as you move through your running program, allowing you to look back over a detailed record of your running history.

Monitor Injuries

By keeping track of aches and pains, you’d be able to pinpoint the onset of an injury, find the causes and prevent serious ramifications.

After all, overuse running injuries do not happen overnight.

In fact, every injury comes with a list of warning signs.

You just have to be able to listen and re-adjust accordingly.

Boost Your Performance

Assessing your training diary on a regular basis can help you determine which workout and diet approaches have been most effective at improving your running performance.

This, in turn, can help make the right training decision for both the short and long term.

Hold You Accountable

Think of your training journal as a contract between yourself and it.

A written pledge to do what it takes to get the job done—no matter what the circumstance.

Less Confusion

A good workout journal helps take the guesswork out of your training because everything you do has a purpose—or at least it should.

Your training becomes focused, result-driven, and conscious.

Keep Track.

A workout diary is a great place for tracking your fitness goals and keeping them in sight.

Just remember to write down your specific goals, like when you want to be able to run 10k under one hour or the number of intervals you want to perform, then check to see how long it takes you to achieve them.

Monitor Injuries

By keeping track of aches and pains, you’d be able to pinpoint the onset of an injury, find the causes and prevent serious ramifications.

Helps you Find weaknesses

A good workout journal provides with a plan to chip away at your weaknesses.

Whether you spend more time doing long runs to boost endurance or power up with interval sprints to increase your speed, you name it!

Choosing The Format Of A Running Journal

Hopefully, by now, I’ve sold you on running journals.

So, what kind of workout log should you use?

When it comes to the format of your running log, there are many options to consider.

These include notebooks, a standard bound training journal, an app, an online training log, a vlog, or just loose scraps of paper.

With that all being said, there is no right or wrong way to keep a running journal.

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

The Easy Way

I suggest that you opt for the one that’s most convenient and most appealing to you.

It can be as simple as a notation in a notebook or calendar.

As a result, I recommend that you get started by purchasing an ordinary paper diary.

I personally love the blank cardboard notebooks from Molesky as since they are so simple to use and portable.

Digital Tracking

Are you a technically inclined runner? Then use technical tools.

These savvy tools are designed to make it easy for you to monitor your daily workout and calorie intake, providing you with a lot of tools and helpful resources—something that cannot be found in a standard paper workout journal.

Microsoft Word. Use a spreadsheet in Microsoft Excel or Google Sheet.

Or a simple text editor on your desktop computer as your running log.

Use an app. Like MyFitnessPal or FitDay.

Go online. Join a website or forum.

Examples include  DailyMile.com and MapMyRun.com.

Start blogging. Create your own blog, or vlog, to keep up with your running and fitness results.

As you can see, you have so many choices to pick from.

Just whatever you choose.

So, find the method that works the best for you, and keep doing it day after day, week after week, month after, etc.

You get it.

runner using workout journal

What to Log? The Main Running Data to Monitor

Once you choose the format, the next thing you need to consider is what to log—what information to write down and keep track of.

A good training log can record virtually anything you find relevant to your running routine.

Here are a few of the details to include:

  • Prescribed run, and actual run completed
  • Average pace.
  • Time and date of your run
  • Average running speed (using an app).
  • Record aches and pains. This can help prevent injury shortly.
  • For speedwork sessions, record your distance and splits.
  • Your running route.
  • Your pre- and post-run foods and drinks, and if possible, the night before.
  • Your heart rate.
  • Pre-run dynamic warm-up moves and post-run stretches.
  • Running shoes. Noting your shoe purchase date, miles, and which shoes you wear in each session.
  • Your short and long-term goals
  • Statistics related to your cross-training exercises, especially resistance training.
  • Virtually anything else or additional information you find important about your running program.

The Minimum to Keep Track of

If this feels too much, then don’t feel overwhelmed.

At a bare minimum, especially if you’re crunched for time, there are just a few essential types of information you need to record.

Most recreational runners start by recording their distances, times, and little else.

Therefore, a running log entry could be as simple as “3 miles (30:41).”

Also, make sure to estimate your average pace per mile by time rather than by distance.

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.

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!