Building A Better Running Lifestyle – The 8 Runners Habits You Need

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runner on a beach

If you want to become the best runner you can be—whether it’s beating a personal record, tackling a new distance or losing the extra pounds for good—then one of the best things you can do is to build an effective running lifestyle that’s made of the best runners habits.

Don’t worry. It’s not that hard once you get things going. Keep on reading to learn how.

Building A Better Running Lifestyle 

Inside of this post, I’ll elaborate on each trait, and share with you a few practical tips on how to build the habit in your running lifestyle.

So are you excited? Then here we go…

Running Lifestyle Habit – 1. Become a Morning Runner

We lead hectic lives.

We are always busy, and there is always something grabbing our attention.

That’s why between the work meetings, social obligations, and family events,  most people don’t have enough time for keeping a running routine for the long haul.

However, the solution is simple: Start running in the morning.

Doing this is good for you for mainly two reasons.

First of all, it gets your run out of the way before LIFE gets in the way.

In fact, according to study, people who exercise first thing in the morning are more consistent over the long haul.

Secondly, you’ll be setting a positive tone for the rest of the day, which can help you improve productivity, alertness, and energy levels.

Nonetheless, there is an exception to every rule.

If you are a night owl and have been a consistent (midday, evening, or night) runner, then keep up the good work.

But for many of people (including me), switching to full “morning runner” mode has been a godsend.

This little change in my daily schedule has helped me so much that I’d, on no account, go back to my old ways.

Running Lifestyle Habit

Running Lifestyle Habit – 2. Set a variety of goals

The importance of goal setting for runners requires no introduction.

Even so, to make the most out of it, I highly recommend that you set various types of goals to keep you motivated and consistent.

Here are the main types of goals you need to set

Life (long term) performance goals

Also known as a “lifer,” this is your ultimate, and lifetime, running goal.

Think of this type of a goal as your crown running jewel.

The ultimate goal…you get it.

Examples include: running a marathon, qualifying for the Boston marathon, or completing an ultra distance trail race.

Annual performance goals

These are the mid-range goals that will help you build the foundation to achieving a lifer.

Examples include: clocking a 20-minute in a 5K race in June or completing a local marathon in less than 3 hours and 30 minutes.

Short terms goals

These goals define the day-to-day and weekly tasks you must accomplish to reach your annual and life range targets.

As a general guideline, short term goals can last between one to four weeks—depending on your training cycle.

Examples of short-term goals include: doing two speedwork session per week, a long run every weekend, etc.

You get the picture here.

Other goals to consider:

Here are other goals you might consider setting:

  • Increasing your running mileage/distance. Improving your speed
  • Booking a running vacation
  • Walking 10,000 steps every day
  • Eating more greens,
  • Getting at least 8 hours of high-quality sleep every night,
  • Start trail running,
  • Becoming a barefoot runner,
  • Learning to bike and swim for a triathlon
  • Run with training partner and/or group at least once a week
  • Or just make running (more) fun.

Running Lifestyle Habit – 3 Do a Dynamic Warm-up Routine Before a Run

During my first few years as a runner, I used to dread the first couple miles of warm-up before breaking into my pace goal.

However, all of this changed when I started doing dynamic warm-up moves before my runs.

Why?

Dynamic warm-ups are excellent.

They cannot only help raise your core body temperature and heart rate but also prep your joints and muscles for intense work.

Here is the dynamic warm-up routine you need to do:

Start your workout with a 5-minute walk.

Then do 20 to 30 seconds of the following exercises in the order shown:

  • Leg swings
  • Skips
  • Squats
  • Lunges
  • Inchworms
  • Then slowly break into your usual running pace.

Once you are done running, be sure to stretch your running muscles, including your calves, hamstrings, quads and hip flexors.

Also, stretch your shoulders and chest to release any tension in the area.

You might also consider foam rolling—either right after your runs or later in the day.

Additional Resource – When it’s the best time to run

Running Lifestyle Habit – 4. Take Care of Your Body

As you might already know, running can be a bit of a pain.

From chafing, cramps, blisters to more serious ailments such as overuse injury and burnout, running can really take a toll on your body and mind.

That’s why you’d need to cultivate this important habit of taking care of your body—especially if you are really serious about staying trouble-free for the long haul.

Why is recovery so crucial?

Here is a fact to chew on: you’ll not be able to reach your full running potential if you are often injured or feeling burned out.

In fact, as a runner, I think you are only as good as you recover.

For successful athletes, recovery is as important as the training itself.

Therefore, you need to take your recovery seriously; otherwise, ignoring (or fighting) it will only set you for a plethora of trouble.

Here are a few of my favorite ways for speeding up recovery, and staying injury free:

  • Schedule recovery runs, recovery days, and recovery weeks into your training program.
  • Never run through pain—especially in the hips, knees, shins or feet.
  • Stay within your fitness level at all times—but stretch it gradually.
  • Get at least 8 hours of high quality and uninterrupted sleep during the night’s time.
  • Change your running shoes every 400 to 500 miles.
  • Take care of your running feet. Here is a simple guide to help do that.
  • Use compression garment while running.
  • Cross train—preferably low impact activities, such as walking, biking, strength training and yoga. This can also be a form of “active recovery.
  • Keep listening to your body and adjusting your training program accordingly.

Running Lifestyle Habit – 5. Strength Train

Another common trait I found in fruitful and happy runners is that they hit the weight room on a regular basis.

The fact is, resistance training is crucial for runners.

It fixes muscles imbalances (preventing injury in the process), builds power and speed, improves running economy  (the sum total of oxygen you use while running), helps build and maintain proper form, all of which can make you a more efficient and well-rounded athlete.

As a result, make sure to schedule at least two strength sessions a week—preferably on non-running days to get the most out of every session and see serious strength gains.

If you can’t afford a gym membership (or you just don’t like it there), start at home with basic bodyweight strength-building exercises, such as push-ups, squats, pull-ups, lunges, and planks.

These exercises can help you increase your total body strength and endurance in the shortest time possible.

However, if you are pressed for time, then try adding some strength exercises to your post-run routine.

As soon as you complete your run, for example, finish up your workout with three sets of 25-push-ups, 30 squats, 20 lunges and 90-second planks.

Check my Cross-training workouts page for more routines.

Running Lifestyle Habit – 6 . Run With Others

Maybe the one thing with the highest impact on your success, not just with running, but with everything else in your life, is the social circle you associate yourself with.

In my experience, one of the best ways for staying committed to a running routine while having a blast doing it is to run with others—preferably people you enjoy having around.

You are, after all, the company you keep, period.

Even research has come to similar conclusions.

According to a study by the Society of Behavioral Medicine, people who exercise with others are more likely to stay consistent with their training program than those who didn’t.

Not only that, running with others can also help you build a support system—key ingredient in creating long-term health and fitness success.

Consequently, do your best to build and extend your running family.

That could be an online runners’ forum, a local training group, or simply a group of running buddies and partners.

Running Lifestyle Habit – 7  Eat Healthy

A healthy diet is crucial, whether you are a runner or not.

There is no debating this…

And the fact is, even if you were able to run day and night, you would never be able to outrun an unhealthy diet, period.

Therefore, build and maintain life-long healthy eating habits.

Of course, this is easier said than done.

If truth be told, changing diets is hard.

But it’s not rocket science.

Here are the main things to practice to build healthy eating habits.

The When

What you consume before, during and after a run directly influences your performance and training enjoyment.

As a result, make sure to eat something, preferably light and easily digestible, one to two hours before every workout, opting for carbohydrate-rich foods, and making sure you have enough fuel to consume throughout your run.

Also, refuel immediately following a run.

Here are some of the best options for that.

For more runners’ diet guideline, check these sources:

The What

Get this: Proper diet is about fueling you up, not filling you up.

Hence, the quality of your food choices is the ultimate measuring stick.

Consequently, make sure to eat plenty of vegetables, fruits, lean protein, healthy fats, and remove the junk from your plate.

You know the drill.

The How

The way you eat is also a big part of the diet equation.

Here are some key habits to build to help you eat right and make the most out of every meal

  • Eat frequently throughout the day—aiming for at least 5 mini-meals every three to four hours (this will take care of the pre- and post-run diet with ease)
  • Plan your meals throughout the week—dedicate one evening, say Saturday’s, to get it done. Set it and forget it.
  • Remove distractions while you are eating—turn off the TV, Smartphone, stop working, and put your mind where your mouth is.
  • Stop eating on the go. Instead, have your meals seated and, preferably, at a table.
  • Take your time. Chew every bite and savor every morsel.
  • Use a diet journal to keep tabs on your daily calorie intake.

For more healthy eating habits for runners, check my post here.

Running Lifestyle Habit – 8 Drink lots of Water

Being well hydrated is a crucial part of any workout program since, as you already know, water is vital for almost every bodily function.

This is one of those things that I cannot emphasize enough.

As a result, I strongly urge you to build the habit of drinking lots of water throughout the day; Not café.

Not iced tea.

And definitely not soda and other sugary drinks.

Aim to drink at least 36 ounces of water per day—that’s the equivalent of 6 six-ounce glasses per day.

Drink more if you feel like needing more.

Just keep in mind that staying hydrated is crucial, but more water is not always better.

In fact, drinking too much water can upset your stomach, and might even lead to low blood sodium.

Instead, be smart about it, and know what much to drink and when it’s enough.

When it’s enough?

To gauge your hydration levels, look at your pee.

If it’s very clear throughout the day, then you are in a good place.

On the other hand, if it’s all pale and yellow, then that’s a sure sign that you are not drinking enough fluids.

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.

Building A Better Running Lifestyle – The 8 Running Habits You Need – Conclusion

Last but not least, I want to hear from you, guys and girls.

Which of these eight habits do you think is more crucial?

Which one(s) do you need to start working on?

And please, do you have any habits or running practices you feel like sharing?

Leave your suggestions and questions in the comment section below.

Thank you for reading my post.

Top 7 Hip Stretches For Runners

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hip stretches for runners

Looking for some of the best hip stretches for runners?

You’re in the right place.

In today’s article I’ll show you how to stretch your hips in a safe and comfortable way. But first things first, let’s talk about why you need to add a few hip opening stretches to your training routine.

Let’s delve deeper…

*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 my own. 

What Are The Hip Flexors?

Located near the top of your thighs, the hip flexors consist of a group of muscles and tendons on the front—anterior—of your hip joint, connecting your legs to your pelvis.

When contracted, your hip flexors let you raise your knees or bend at the hip.

The primary hip flexor muscles are the psoas major and the iliacus— collectively known as the iliopsoas, (usually the weakest of all of the muscles).

Other hip flexor muscles include the sartorius, tensor fascia latae, and rectus femoris.

See image.

And here’s how they look like :

The main hip flexors muscles

Source – Wikipedia

The Functions Of the Hip Flexors

The hip flexor muscles are used in every stride when walking, running, and sprinting.

These allow you to walk, run, bend kick, and swivel your hips.

Your hip flexors are contracted on every step forward.

The more miles you log in, the more you put them to work.

Some of the main functions:

  • Bringing the thighs up toward the chest.
  • Driving the knees up and down.
  • Maintaining proper running form.
  • Moving the legs from side to side and front to back.
  • Stabilizing the pelvis.

Causes of Hip Issues

The hips is just one region of the body that’s prone to tightness if you’re a runner.

Running’s repetitive nature means that you’re constantly working the hip flexors and extensors through a very small range of motion.

So it’s not surprising that hip pain from running is such a common issue.

Add to this the fact that, thanks to our sedentary lifestyle, we spend the bulk of our time sitting—roughly a third of the day.

When you spend a lot of time in a seated position, your hip flexors are kept in a shortened position more than they should be, which, in turn, makes them super tight.

This has huge negative effects on your posture, spinal stability, and gait.

Ramifications of Tightness

Tightness in the hip flexors results in an exaggerated anterior pelvic tilt.

This occurs when the arch of the lower back increases while the backside stick out more.

The tighter your hip flexors get, the more your pelvis tilts back and the more likely you’re to lean forward—as in stick out your butt and arch your back—while running.

Not only this is bad form, but can also set you up for back pain and serious injury. And you want none of that.

For more on the research conducted on hip muscle tightness and overuse injury, check the following studies:

Study 1

Study 2

Study 3

Study 4

How To Test Your Hip Flexor Flexibility

Wondering if your hips are too tight—or loose enough? Take the Thomas test.

Also known as Iliacus test or Iliopsoas Test, this test is used to measure the flexibility of the hip flexors—more specifically, that of the iliopsoas muscle group, the pectineus, Rectus Femoris, gracillus as well as the Sartorius and Tensor Fascia.

Proper form

Start by laying or sitting at the very edge of a table or bent, with the tailbone resting at the edge.

Then, roll back onto the table while pulling both knees to your chest.

This helps ensure that your lumbar spine is flat on the table and your pelvis is posteriorly rotated.

Next, hold the opposite hip in maximum flexor with the arms, while the assessed limb hang down toward the floor.

Last up, perform on both sides and compare.

Results

If your left leg lower backs, and sacrum remain flat on the table with the knee bending to 70 to 90 degrees, kudos…you don’t have tight hip flexors.

However, if one of your thighs or legs stay up drastically higher than the other, then you do have tight hips, and regular hip openning stretches are required.

Now that you know a thing or two about the importance of hip stretches for runners, let’s get to the exercises themselves.

Top 7 Hip Stretches For Runners

Fortunately, there’s is an abundance of good hip openining stretches that you can perform at home to decrease tightness, relieve pain, and increase mobility in your hips.

You won’t need to join a gym, buy a lot of expensive equipment or even leave the comfort of your home to perform the following hip flexors exercises.

Enjoy!

Hip Stretch for Runner – 1. Pigeon

Also known as Eka pada rajakapotasana, this is a famous yoga pose, and one of the most effective hip flexors stretches, especially the hip abductors.

Proper Form

Begin by sitting with your right knee bent and left leg stretched behind you.

Next, while making sure that your left hip is always pointing toward the mat, drag your right heel toward your left hip.

Then rest your hands on your right thigh or your hips, then walk your hands out in front of you, and lower your hips down toward the floor over your right knee.

Hold the pose for 30 seconds to one minute.

Be sure to breathe into any area of discomfort or tension.

Repeat on the other side.

Hip Stretch for Runner – 2. Lunge Hip Flexor Stretch

One of the best best hip stretches for runners that  not only targets most of the muscles in the hips, but it’s also ideal for stretching the glutes, hamstrings, and quadriceps.

Proper Form

Assume a lunge position with your right knee forward.

Next, drop your left knee to the ground, and place your hands on your right knee or the floor under your shoulders, according to your flexibility level.

Be sure to keep your upper body tall, and core engaged the entire time.

Then, while keeping your front knee directly above your ankle, hold the position for 30 seconds to one minute, and feel the stretch in your left hip flexor.

Change sides and repeat.

Hip Stretch for Runner – 3. Happy Baby

Also known as Ananda Balasana in the yogic circles, this relaxing hip stretch also targets the lower back and the hamstrings.

Proper Form

Lay flat on your back with both knees bent while gently holding the outside edges of your feet with your hands.

Next, while keeping your arms on the outside of your legs, press both knees to the ground below your armpits.

Feel free to rock lightly from side to side if that feels good.

Hold the pose for at least one minute, then move to the next stretch.

Hip Stretch for Runner – 4. Butterfly

A powerful hip opener that also stretches the glutes and the inner thighs.

Proper Form

Assume a cross-legged seated position with the soles of the feet pressed together.

Next, while grabbing your ankles, lengthen your spine upward,  draw your belly button inward then slowly fold forward from your hips with a deep exhale.

Focus on your inner thighs and be sure to breathe into that area to release any tension or discomfort.

For more stretch, feel free to crawl your hands forward away from your body.

Hold the pose for one minute then slowly release and move to the next stretch.

Hip Stretch for Runner – 5. Extended Wide Squat

Not only this hip opening stretch is ideal for the hip abductors, but also increase mobility in the lower back, hamstrings, and glutes.

Proper Form

Assume a standing position, with the feet slightly wider than your hips, toes pointing out so that hips are open.

Next, while keeping your back flat and core engaged, slowly bend your knees and lower your hips toward the floor.

For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees.

Hold the pose for 30 seconds to one minute then slowly release back to standing position.

Hip Stretch for Runner – 6. Frog Hip Stretch

This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin.

If you have any recent leg, hip or knee injury, be careful with this one.

Proper Form

This is one of my favorite hip flexor stretches.

Assume an all fours position with hands and knee in a tabletop position, then bring your forearms onto the mat or a yoga block.

Next, slowly slide both knees away from your body and widen them out as far as possible as you lower your chest and hips toward the floor.

Hold the position for one to two minutes then slowly release it and move to the next stretch.

Hip Stretch for Runner – 7. Standing Wide-Legged Split

This stretch will not only target your hips but also opens up your inner thighs and hamstrings.

Proper Form

Begin by sitting up tall with the feet three to four feet apart, heels a bit wider than the toes.

Next, while keeping the soles of your feet flat on the floor and torso long,  fold forward from the hips and place your hands on a yoga block or mat right below your shoulders.

Hold the pose for 30 seconds to one minute.

If your flexibility allows it, feel free to lower onto forearms for a deeper hips stretch.

hip flexor stretches for runners

New to Running? Start Here…

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

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

 Click HERE to check out my Runners Blueprint System today!

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

Top 7 Hip Stretches For Runners – The Conclusion

There you have it!

The above hip flexor stretches for runners are all you need for to open your hip flexors and keep flexible for the long haul.

Just make sure to do them on a regular basis. The rest is just detail.

How to Protect Yourself From Dogs While Running

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Looking on advice on how to protect yourself from dogs while running? Then you’re in the right place.

Imagine yourself enjoying a run on the trails or around the neighborhood when, and out of nowhere, a hostile dog runs up to you at light speed with fangs barred and bad intentions.

Do you know what you should do?

If your answer is no, then keep on reading…

As much as I love dogs—and all animals for that matters—I don’t really like being chased, or attacked, by them while  running.

In fact, dogs can be a runner’s worst nightmare when they go on the offense.

In fact, every outdoor junkie—whether it’s a runner, a biker, walker, etc. —has a story about an up-close-and-personal-encounter with a hostile dog.

And this is no news.

There are plenty of stories about runners who were injured by dogs while hitting the pavement.

Take, for instance, this tragic story of the 63-year old woman who was mauled to death by four dogs during her morning jog in Palmdale, or Littlerock, California.

Of course, these attacks are not everyday occurrences, but it’s well worth the effort to know how to proceed in the off chance of a dangerous encounter.

Try a Dog Repellent Spray For Runners

The Statistics

About 4.7 million people get bitten by dogs each year in the United States, and out of those incidents, 1 out of 5 ends up in the emergency room and requires medical attention, and 17 result in death according to the American Human Association, with roughly 55 percent of all fatal dog attacks in the US committed by pit bulls

Therefore, learning how to handle the situation is of utmost importance—especially if you do a lot of outdoor running in not-so-safe and/or unfamiliar areas.

how to Protect Yourself From Dogs While Running

As you already know, prevention is better than cure, so before showing you how to fend yourself off a vicious dog, it’s crucial to look at ways you can avoid such encounter completely. And of course, these measures aren’t just about using a dog repellent spray for runners.

Here are a few ways to help you avoid a violent clash with an angry four-legged tail-wager.

Know your Route

This shall come as no surprise, but the best advice I can ever give you when it comes to avoiding dog attacks, is to be aware of your environment, period.

Here is how to increase your awareness while hitting the pavement:

  • Keep your eyes on the route ahead of you. If you spot one in the distance, be sure to keep a safe distance between your and a dog—even on lead— change direction or simply cross the street.
  • Avoid running in areas where there are dogs on the loose or where neglectful owners don’t provide their dogs with enough care and attention, allowing them to roam freely.
  • Run distraction free. Leave your headphones at home as doing so can help stay aware and be conscious and aware of your surroundings, especially in not-so-safe and/or unfamiliar areas

Read their Body Language

In most cases, reading the dog’s body language will tell you everything you need to know about how to proceed.

So learn to recognize the warning signs of an impending attack so you can get safe while you can—with your limbs intact.

Here are some of the telltale signs you need to keep an eye on:

  • Tense body with the hackles—the area between the tail and shoulders—up and ears erect.
  • Loud growling
  • Furrowed brows
  • Drooling from the mouth
  • Flicking tongue
  • Backing away while growling
  • Stiff tail, or held high and wagging faster than normal.
  • Intense stare with eyes wide with rage

If any (or a combination) of the above is on the scene, be sure to put a safe amount of space between you and the dog.

In Case You are Chased…

If and only if things escalate and you couldn’t avoid the attack, do the following:

Stop in Your Tracks

The first thing you need to do is to calm down, stop running, and stand still with your arms folded across your chest to not activate the dog’s prey drive —according to most dogs’ experts, this is the best approach.

Even if every cell in your body wants to run in the other direction, you need to fight that and stand your ground.

Bolting in the other direction will only make things worse.

The only scenario in which you should keep on moving and running is if you know that you can get behind a barrier, such as a car, bench, or tree to separate you from the dog.

Otherwise, stand still and control your nerves.

No Eye Contact

Looking straight into the dog’s eyes can feel threatening to most dogs out there, which will only make them more aggressive and territorial.

Therefore, be sure to avert your eyes but keep the dog in your peripheral vision the entire time.

But as a rule of thumb, never turn your back to the dog as it can be interpreted as a sign of weakness.

Use the Right Commands

If the dog persists, face him and while using a deep and firm voice, command him to “back away” using a strong and confident voice.

If the owner is close by, call them.

Hopefully, he’ll intervene and call off the dog.

Check this youtube clip for more tips on using commands:

If You Got Attacked – How To Handle it The Right Way

If all else fails, it’s time to on defensive mode and protect yourself.

Here is what you need to do here;

Try a Dog Repellent Spray For Runners

Spraying an attacking dog with mace is one of the things you can do to stop the attack in its track. This might be  the best weapon to defend against dog attack

Of course, this might sound terrible, but this option actually doesn’t hurt the dog, and will really save you a lot of trouble.

However, this is not a fool-proof solution.

Factors like wind speed, your aim and your mental and emotional state have a say, and in some cases, you could end up making the dog more aggressive if you don’t know how to the use pepper spray right.

Hence, I don’t think it’s the all end of all your prayers when it comes to dealing with dogs attacks—but it is still an option to consider.

Even so, if you are serious about this option, then be sure to look for dog repellent when you are scouting the market for a pepper spray.

These are designed to fend off attacking dogs.

Give it Something to Chew On

If it’s possible, give the dog something to chew on.

It’s better than tearing up your own flesh.

Therefore, put something between the dog’s teeth and your body.

This could be a loose fitting piece of fabric, your jacket sleeves, a stick, or anything that could separate the two of you.

If the worse happen, and the dog is inches away from biting you, let it bite your shins or forearms—that is better than getting bitten in your face, throat, or any other sensible area.

And do your best not to panic.

Do Not Pull Away – Fight Back

Whatever you do, do not pull away as that will only tear the skin and make things worse.

Instead, defend yourself by kicking or hitting the dog in the back of the head, nose or throat, busting its head, choking it, breaking its knee, etc.

If you have a heavy object or a weapon, like a stick, rock, brick, you should use it to hit the dog and keep using it until the dog retreats or loses consciousness.

Also, as you are fighting the dog, be sure to yell for help.

Yell something that you know will have others attention, such as “TERRORIST!” “FIRE!”

Roll into a ball

This is the worst case scenario, so pay special attention to this, probably life-saving, advice:

If the dog takes you down, curl into a ball by tucking your knees and placing your hands behind your neck to cover your head, making sure to protect the soft tissue areas such as your face, throat, and belly.

Also, make sure to keep your hands in a fist to guard your fingers.

Post Bites Measures

If you got bitten, then the first thing you need to do when you get home is to wash the wound carefully with warm water and soap to gently cleanse it and examine it.

If it’s nothing serious, treat it yourself and dress the bite using a topical antibacterial such as bacitracin and a sterile band-aid or sterile bandage.

Next, keep cleaning the wound every 24 hours while looking thoroughly for any signs of infection, including increasing swelling, redness, warmth, oozing pus or drainage—these are the warning signs of infection, and you should see a doctor and get checked out if any of these symptoms arise.

Nonetheless, to err on the right side, a visit to the doctor is the right course of action if you ask me.

Better be safe than sorry.

The doctor will be able to assess the injury better.

In most cases, he might suggest you take antibiotics to prevent infection and receive a tetanus shot, or a series of preventative shots called rabies post-exposure prophylaxis.

vicious dog attacked me while running

Report It

Yes, snitch on the dog.

Report the incident to your local police department, animal control as well to the owners, if you can find them, immediately after the attack.

Also, be sure to talk with the owner.

Start with a genuine attitude.

Perhaps the whole accident was a once-in-a-lifetime thing and won’t happen again.

Nonetheless, if the owner is a complete a$$hole, then you MUST take things to the next level.

And in case you got hurt badly, consider taking legal action against the owners—that will teach them something.

Dogs can be a danger to the community should they be neglected.

Here’s the full guide to preventing animal attacks while running.

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 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.

Top 6 Bike Workouts for Runners

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runner doing cycling workout

If you’re a runner and want to add cycling to your routine, you’ve come to the right place!

Here’s the truth.

Just because you’re passionate about running doesn’t mean you should ignore the benefits of other forms of training—especially cycling.

Cycling can make you a faster, stronger, and less injury-prone runner.

It’s one of the best cross-training options available, and today, I will break it all down for you.

Keep on reading if you’re curious about adding a cycling routine to your training plan.

The Benefits of Cycling for Runners

Cycling is hands down one of the best cross-training exercises for runners, whether you’re looking to take it seriously or just want to use it to supplement your running routine.

Here’s why:

  • Targets key running muscles: Cycling strengthens the major leg muscles essential for running, like your glutes, quads, hamstrings, and calves. These muscles are critical for strong and efficient running.
  • Low impact: Unlike running, cycling is non-load-bearing, meaning your joints bear much less weight while your muscles do most of the work. This is a fantastic way to build strength and endurance without putting unnecessary stress on your knees, ankles, or hips.
  • Improves leg turnover: A high cycling cadence (around 90 revolutions per minute or more) helps improve your leg turnover when running. If you’ve ever struggled with sluggish, heavy-feeling legs during a run, cycling can help you shake that off by teaching your legs to move quickly and efficiently.
  • Variety of workouts: Just like running, cycling offers a wide range of workout options. You can do intervals, tempo rides, hill climbs, long endurance rides, and recovery spins. This variety helps build your aerobic base, muscular endurance, and overall cardiovascular fitness—all of which are key for running success.
  • Great for recovery: Cycling can serve as an excellent active recovery workout. After a tough run, hopping on the bike for an easy spin can increase blood flow to your tired muscles, reduce stiffness, and help you recover faster without adding more stress to your body.

Research-Backed Benefits of Cycling for Runners

Wondering if cycling can really make a difference in your running? Studies say yes! Cross-training with cycling offers unique benefits that support both your endurance and recovery—two key factors for improving your performance as a runner. Here’s a look at what the research says.

Improving Running Economy

Running economy, or the energy you use at a given pace, is crucial for efficient running, especially over long distances. Research published in the Journal of Sports Science shows that cross-training with cycling can improve cardiovascular endurance and muscular strength, which contribute to a more efficient running stride. Cycling focuses on muscle groups like the quads, glutes, and calves, which power your stride and help you maintain speed with less effort over time.

Reducing Injury Risk Through Low-Impact Conditioning

High-impact running can put stress on your joints and muscles, especially during high-mileage weeks. The Journal of Sports Medicine emphasizes that cross-training with cycling can enhance your aerobic fitness without the pounding of running, which is especially helpful if you’re managing minor injuries or looking to reduce injury risk. Cycling builds cardiovascular fitness and muscular endurance while giving your joints a break, making it an ideal complement to your regular running schedule.

Cycling vs. Running: Which Muscles Are Working?

As a runner new to cycling, it’s important to understand how each sport uses different muscles.

In cycling, the primary muscles at work are the quadriceps, hamstrings, and calves. These muscles are responsible for generating power as you pedal. Cycling also works your glutes, hip flexors, and core to a lesser extent, especially when climbing hills or riding in the saddle for long periods.

In contrast, running primarily engages the quadriceps, hamstrings, calves, glutes, iliopsoas, and core muscles. These muscles help with hip extension, knee flexion, and maintaining pelvis stability. Running is more of a full-body workout than cycling since you use your arms and upper body to help with momentum and balance.

Beginner’s Gear Guide for Cycling

Cycling requires more gear than running, but you don’t need to break the bank to get started.

When I decided to get serious about cycling, I had to face the reality that I needed my own bike. I walked into the bike shop with no clue what I was doing. The rows of shiny bikes were intimidating, and the price tags even more. I went for a solid entry-level road bike (nothing fancy, but it gets the job done) and some basic gear.

Let’s go over the essential items you’ll need:

  • A Bike: A good entry-level road bike will cost you around $1,000. But don’t worry; you can often find cheaper options online or by purchasing a second-hand bike. Make sure your bike fits you properly—just like you wouldn’t run in the wrong size shoes, a poorly fitting bike can cause discomfort and even injury.
  • Helmet: I cannot stress this enough. Studies show that wearing a helmet can reduce the risk of head injury by up to 50%. Accidents happen, and a helmet is a must whether you’re cycling on the road or on trails.
  • Cycling shoes:. Cycling shoes have stiff soles that prevent your feet from flexing too much, reducing the risk of pain and cramping, and they help transfer energy more efficiently into each pedal stroke.
  • Cycling shorts: Trust me—invest in padded cycling shorts. They will save your butt, quite literally, from discomfort. Proper cycling shorts will reduce saddle soreness and prevent chafing during long rides. Look for shorts made of wicking materials to keep you dry and comfortable.
  • Jersey: A cycling jersey helps regulate body temperature and wicks away sweat. Choose one that’s lightweight and brightly colored to make you more visible to other road users. Some jerseys come with zippers, making them easy to put on and adjust during hot rides.
  • Water bottle: Staying hydrated is essential, especially during long rides. Install a frame-mounted bottle cage on your bike to make it easy to access your water during a ride.
  • Floor pump: Keep your tires properly inflated with a floor pump. This ensures a smooth ride and prevents unnecessary flats.

Cycling Safely: What You Need to Know

Before you hit the road, make sure you understand basic cycling safety.

Here are my best tips on how to stay safe out there:

  • Know the laws: Get familiar with local biking laws. These rules are in place to keep you safe and ensure smooth traffic interactions.
  • Stick to the road: Don’t ride on sidewalks—those are for pedestrians. Even if you’re going slowly, a bike on a sidewalk can be dangerous for walkers and runners.
  • Use bike lanes: If available, bike lanes provide extra space for cyclists. Stay alert for parked cars or vehicles pulling in and out of driveways.
  • Signal clearly: Communication is key for safety on the road. Use hand signals to indicate when you’re turning, changing lanes, or slowing down. This helps other road users know your intentions and reduces the risk of collisions.
  • Be aware: Just like running, cycling requires your full attention. Stay focused on your surroundings, especially in areas with heavy traffic or narrow roads.

Too much to digest?

Then I recommend riding with a cycling group or buddy until you get comfortable with the rules of the road.

Riding in groups is a great way to stay safe on the road while having fun riding the miles.

Should You Try a Spin Class?

A spin class is a fantastic alternative if road cycling doesn’t appeal to you or the weather isn’t cooperating.

Most gyms offer spin classes, and they’re a great way to get in a tough workout without worrying about road hazards.

Plus, spin classes come with the added benefit of structure—an instructor usually leads you through various intervals, climbs, and recovery sections.

All you need is your gym membership and a solid playlist to help you power through those tough spin sessions. It’s a great way to get the benefits of cycling in a safe, controlled environment.

Improving Your Cycling Form

Cycling might feel a little overwhelming at first, but like running, it’s a skill that improves with practice.

I learned a thing or two about proper cycling form. Here’s what you need to know:

  • Cadence: In cycling, cadence refers to how many revolutions your pedals make per minute. Aim for around 90 RPM for an efficient, smooth ride.
  • Relax: Avoid gripping the handlebars too tightly. Keep your upper body relaxed, which will help you conserve energy and ride more comfortably.
  • Shift gears early: Anticipate changes in terrain and shift gears before you need to. This is especially important when approaching hills or stoplights to avoid losing momentum.
  • Climbing technique: When climbing, adopt a more upright position with your hands on the bar tops. Focus on maintaining a steady cadence and use circular pedal strokes rather than pushing down hard on each pedal.
  • Brake smart: When you need to stop, use both the front and rear brakes to avoid skidding. Always apply pressure to both brakes gradually for a smooth stop.

Balancing Running and Cycling:

The key to balancing running and cycling is to avoid doing back-to-back hard sessions. You want to allow enough recovery time between workouts to avoid overloading your body.

When I started adding cycling into my running routine, I thought I could do it all—long runs, interval sessions, and intense bike rides.

But after a few weeks, my body started sending me some pretty clear signals that I was doing too much.

I felt drained, my performance was slipping, and I even started to feel little aches and pains creeping in. That’s when I realized I needed to be smarter about balancing both.

Now, I plan my week so that my runs and bike rides complement each other.

If I have a hard interval session in the morning, I’ll do an easy recovery ride in the evening. Or, if I’m hitting the hills on the bike, I’ll keep my running light for a couple of days.

Running and Cycling Training Plan

Here’s an example of a balanced weekly plan for running and cycling:

Sample Weekly Plan:

  • Monday: Easy recovery ride (45 minutes)
  • Tuesday: Interval run (speed work)
  • Wednesday: Endurance bike ride (60-90 minutes)
  • Thursday: Tempo run (moderate effort)
  • Friday: Cross-training (light cycling or swimming)
  • Saturday: Long run (90 minutes or more)
  • Sunday: Rest or active recovery (yoga, stretching)

Top 6 Bike Workouts for Runners

Here are a few of my favorite cycling workouts designed specifically for runners. These sessions will help improve your strength, endurance, and overall performance as a runner and cyclist.

The Road Bike Cycling Workout

Fartlek is a Swedish term that means “speed play.” First used by runners in the 30s, fartlek training has, over the last few decades, spread to other sports—including cycling.

You can perform this workout on flat sections or hills; just make sure you are biking on feel and picking up the pace now and then.

The Workout

10 minutes of easy biking to warm up and get ready, then do the following:

  • 5 minutes of moderate biking
  • 2 minutes sprint
  • 4 minutes moderate
  • 1-minute sprint
  • 5 minutes moderate
  • 3 minutes sprint
  • 10 minutes of easy cooldown.

There is no magic formula for the perfect fartlek biking workout.

Feel free to let your creativity carry you forward, and remember to have fun.

It’s called “speed play” for a reason.

Endurance Ride Cycling Workout

The endurance workout is one of my favorite biking workouts—especially when I don’t feel like doing something intense but still get a sweat going.

The main goal of this session is to build endurance without causing too much fatigue.

You should feel the tension building in your muscles, but keep the speed at a conversational pace—meaning you can still talk without huffing and puffing.

The Workout

Start, like usual, with a 10-minute easy-paced pedaling to get you warmed and ready.

Next, aim to keep a steady cadence for the upcoming 45 to 60 minutes, shooting for an effort level of 6 to 7 on an effort scale of 1 to 10 and exercising at 60 to 70 percent of your maximum heart rate.

As a beginner, go for a low cadence—roughly 60 to 70 rpm for your first few endurance sessions. As you get fitter, work it up gradually up to more than an hour.

Last up, finish the ride with a 5-minute slow-spinning cool down at an easy pace.

Speed Intervals Cycling Workout

Intervals are a crucial part of any cycling training program.

These powerful sessions can help you increase aerobic capacity (VO2 max) and power burn mad calories, and they are perfect for the time-crunched runner.

You can perform this workout indoors or outdoors.—although I prefer doing it indoors, I can have more control over pace intervals, length, and duration.

The Workout

Start with a 10-minute easy-paced pedaling to get you warmed and set.

Next, perform at least six to eight one-minute fast-pedal intervals near top speed—nothing less than 90 percent of your max.

Slow down and recover with a one-minute easy-pace spin with minimal resistance.

After the last interval,  slow down and ride at a neutral pace for 5 minutes to cool down.

Tabata Intervals Cycling Workout

Tabata intervals are the brainchild of the Japanese exercise physiologist Izumi Tabata and consist of alternating between 20 seconds of a high-intensity interval with 10 seconds of recovery.

Tabata protocol workouts are perfect if you’re short on time and looking to maximize every minute you spend on a bike.

These also increase cardiovascular fitness and shed calories like nothing else.

Feel free to download this Tabata-timer app for a timer to keep track of your sprint and rest periods.

The Workout

Begin the workout with a 10-minute easy ride as a warm-up of easy spinning.

Next, increase the intensity by boosting gear ratio or tension, and sprint for 20 seconds as fast as possible.

Then, slow down and recover with a 10-second of easy spinning.

Repeat the on-and-off pattern eight times to complete one round.

The pedal is easy for one to two minutes, and then aim to do at least two to three more rounds.

Climbing Intervals Cycling Workout

The cycling climbing session helps build the strength and power needed to tackle the hills easily and will also totally challenge your muscular strength, endurance, and power on the bike.

You have two options here:

(1) Tackle a moderate-to-steep hill.

The ideal hill should take at least two to five minutes to climb and has a steady grade of 7 to 10 percent with no stop signs or traffic lights.

(2) Or hop on a stationary bike with a riser block under the front wheel to simulate a hill by raising the bike’s front wheel.

The Workout

Start with a 10-minute warm-up of easy pedaling.

Begin the uphill, aiming for an effort of 7 to 8 for at least 5 minutes and for 70 to 80 RPM.

Then, coast or recover downhill, and repeat for 25 to 30 minutes.

Repeat the cycle, then end the workout with a 5-minute easy pedaling cool-down.

Feel free to stand and attack for 15 to 20 pedal strokes a time at the fastest pace possible.

The Recovery Cycling Workout

A recovery ride serves the same purpose as a recovery run. As a result, you shouldn’t skip them.

The recovery will help you increase your biking mileage while also allowing your body to recover by spending some time in a lower-intensity training zone.

The Workout

This is easy: Ride as easily as you can for 30 to 45 minutes.

Go as embarrassingly slow as possible and do it deliberately.

Keep spinning easy, and don’t let your training buddy ruin this for you—regardless of how much they pressure you into speeding things up.

Sample Weekly Schedule: Balancing Running and Cycling

Here’s a sample weekly schedule that combines running and cycling in a way that optimizes performance, supports recovery, and avoids overtraining. Feel free to adjust based on your fitness level and goals.

Sample Week: Running-Focused with Cycling Cross-Training

  • Monday: Easy run (30–40 minutes) + Core workout (optional)
  • Tuesday: Interval run (e.g., 6x400m at a challenging pace)
  • Wednesday: Light recovery cycling (20–30 minutes at low intensity)
  • Thursday: Steady-state run (40–50 minutes at a moderate pace)
  • Friday: Strength-based cycling workout (e.g., 45 minutes with low resistance and moderate effort)
  • Saturday: Long run (60–90 minutes at an easy pace)
  • Sunday: Rest or gentle mobility/yoga

Conclusion

If you’re a runner who’s never thought about cycling, I get it—I used to be that way, too. But trust me, adding cycling to your routine can do wonders for your running.

Whether you’re looking to recover faster, build strength, or switch things up, cycling has something to offer. So, if you’re on the fence, borrow a bike or hit up a spin class. Who knows?

You might end up loving it as much as I do.

Revolutionize Your Run: The Ultimate Guide to Strengthening Your Obliques

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Oblique Exercises

In my many discussions about core training for runners, there’s one muscle group that’s been lurking in the shadows: the obliques.

Today, I’m unveiling a workout specially crafted for these underappreciated wonders of our torso.

Why the focus on obliques now? Well, as we’ll unravel, they’re not just sideline muscles. The obliques play a pivotal role in the ensemble that is our core.

But before we delve into those specialized oblique workouts, let’s tackle an essential question: Why should the core, and especially those often-overlooked obliques, occupy a slot in your training regimen?

Join us as we navigate the intricate web of muscles to understand the significance of a strong core.

The Benefits Of A Strong Core

Sure, a toned tummy looks fabulous when you’re rocking your favorite swimwear, but the benefits go way beyond the aesthetic.

The core—your body’s power hub—plays a pivotal role in almost every move you make. Whether you’re busting out reps at the gym or simply reaching for something on a high shelf, a fortified core is your silent, ever-ready ally.

Think of it this way: a robust core isn’t just about acing athletic feats; it’s also your trusty sidekick for mundane tasks. From lugging grocery bags to strutting confidently down a corridor, a strong core is like your body’s superhero cape.

And here’s a health nugget to chew on: extensive studies have shown that excessive belly fat can be a precursor to numerous health issues, from diabetes and high blood pressure to the more severe like heart attacks.

So, while a flat stomach might be a confidence booster, it’s also a nod to a healthier, more robust you.

For more, check the following studies

What Are The Obliques? Defining The Side Abs

Imagine a set of muscles stretching in a diagonal path, linking your ribs to your pelvis and extending from the edge of your hipbone right up to your sternum. These are your obliques – the unsung heroes of your midsection.

More than just a name on your body’s roster, the obliques play a starring role in shaping and supporting your core. When you invest time in training them right, they perfectly complement your rectus abdominis (that’s the fancy name for the “six-pack” muscles). The reward? A waistline that not only looks stronger but also carries a certain sculpted elegance.

But wait, there’s more to the story! Your oblique family comprises two members: the external obliques, which you can think of as the outer guardians and the internal obliques, the deeper muscle layer. To ensure a core that’s not just show-ready but also performance-ready, it’s vital to give both these sets their due training time.

The External Obliques

Situated on the outer layer of your abdomen, they stretch diagonally from the sides of your rib cage right down to the peaks of your hip bones.

Picture this: every time you sway, swivel, or twist your torso, it’s the external obliques that come into play. What’s fascinating is the teamwork they exhibit. If you’re rotating your body to the right, it’s your left external oblique that takes charge, pulling the strings from the opposite side.

But the talents of these muscles don’t end there. Beyond aiding in those dance floor spins, the external obliques wear multiple hats. They’re pivotal in maintaining your posture, ensuring you stand tall and confident. Additionally, they act as guardians, generating a protective pressure that shields your vital internal organs. And if that weren’t enough, they also pitch in when it comes to spinal movements and other core functionalities.

In essence, these muscles aren’t just about the twist and shout on the dance floor; they’re integral to many of the movements and protections your body relies on daily.

The Internal Side Abs

Unlike their external counterparts, these are nestled snugly just beneath the rectus abdominis (your six-pack muscles) and sit slightly inside the hip bone.

While they may be tucked away out of plain sight, their role in body movement is undeniable. Similar to the external obliques, the internal ones are also intricately involved in twisting and turning. Yet, there’s a unique dance they perform. When you make a move like twisting to the left, both the left and right internal obliques are activated in tandem, working in harmony.

The Functions Of The External & External Obliques

Let’s dive into the choreography your obliques execute daily. Both the internal and external obliques are multitaskers, orchestrating a series of crucial moves that keep your torso flexible and strong.

Here are their headline acts:

  • Lateral Flexion: This is all about giving your torso its signature side-to-side bend. Think of those moments when you’re reaching sideways to pick something up or simply stretching after a long day.
  • Flexion: This move involves rounding your spine. Imagine the motion of curling forward into a ball or bending down to tie your shoes.
  • Rotation: The obliques’ grand finale! This function lets you twist and turn your torso. Whether you’re looking over your shoulder or pivoting in a dance, rotation is in play.

In sum, these functions highlight the obliques’ central role in giving your body its wide range of motion and stability. Whether bending, twisting, or flexing, they’re always at the heart of the action.

That’s why, if you’re aiming for superior performance, you need them to be strong.

As a runner, strong obliques can help you build and keep proper running form by ensuring spine stability and good posture throughout the running sessions.

This is especially the case when fatigue starts to set in.

The 7 Best Oblique Exercises To Try

Every muscle in your body follows the principle of ‘use it or lose it,’ and your obliques are no different. The more you challenge them, the stronger and more defined they become.

Want to put your obliques through their paces? Here’s a curated list of my top exercises that target every facet of oblique functionality, be it through rotation, testing their stability, or working under uneven loads.

Workout Breakdown

These side abs exercises are structured as mini-circuits, making them the perfect addition at the tail-end of your primary workout.

The Aim? To engage as many muscle fibers as possible in a swift yet effective manner. So, as you dive into these exercises, follow the sequence, reps, and rest intervals to the T.

Good News! There’s no need to break the bank with fancy gym memberships. The majority of these workouts are either equipment-free or simply need basic gear like a medicine ball or dumbbell.

A word of caution: This routine is designed to get your obliques burning with intensity! While the pace is brisk, never compromise on form. Prioritize clean, controlled movements to get the most out of each rep while keeping your body safe.

Ready to redefine those obliques? Let’s dive in!

  1. T-Stabilization

Assume a plank position with arms and legs straight but with the feet slightly wider.

Next, shift your weight to the right hand, stack up your feet, rotate the left side of your trunk up, and raise your left arm into the air so that your torso and arms are forming a “T” shape.

Hold the pose for 30 seconds to one minute, then switch sides to complete one set.

  1. Side Plank Crunch

Begin in a side plank on the left elbow with the left foot slightly in front of the right and the right hand behind the head.

Next, while keeping the waist lifted, core engaged, and torso steady, bring your right leg up toward your shoulder to lightly tap the right elbow, pause for a moment, and then bring it back to the starting position.

Aim to perform eight to ten crunches on each side to complete one set.

Shoot for three to five sets.

  1. Russian Twists Oblique Exercise

Sit on the floor with knees bent and feet flat on the floor, roughly hip distance apart, then lean back to a 45-degree angle.

For more challenge, use a heavier weight and/or lift both feet off the floor.

Next, while holding a weight plate and bracing the core, rotate your torso from right to left by twisting at the waist and swinging the weight across the body, tapping the weight to the floor, then twisting back over to the left side, tapping the weight to the left side of their body to complete one rep.

Aim for 12 to 16 reps to complete one set.

Shoot for three sets.

  1. Lying Side Oblique Crunches

Lie on your left side with legs on top of each other, knees bent, and core engaged, then place your right hand on the side of the head and the other hand on the oblique muscle.

Then, contract your oblique muscle by crunching the abs sideways.

Next, start performing sideways ab crunches, making sure to rise as high as possible, hold for a moment, and then slowly lower down to complete one rep.

  1. Metronome Side Abs Exercise

Begin by lying on your back with the knees slightly bent and raised over your hips, ankles parallel to the floor, and core engaged.

Next, rotate your legs to the right side, stopping short of tapping the ground, then move back to the center and rotate your legs to the other side to complete one rep.

Please don’t cheat by using momentum for the rotation.

Instead, move slowly and make sure to engage your core the entire time.

For more challenge, try to keep your legs as straight as possible.

  1. Around the World

Assume a shoulder-width stance with toes turned slightly out and tailbone tucked while holding a weight plate at the outside grip with the arms straight overhead.

Next, while engaging your core and keeping the back flat, bend your elbows and rotate your arms around to move the weight around your head in a circular motion.

Perform 8 to 12 “rotations” on each side to complete one set.

Do three sets.

  1. Spiderman Pushups Oblique Exercise

Assume a push-up position with legs and arms straight, core engaged, back flat, and head in a neutral position.

Next, as you lower your torso towards the ground, lift your right foot off the floor, then pull your right knee up and towards your right side to hip level or all the way up to the elbow, pause, then press back up to the starting position.

Switch sides to complete one rep.

Perform eight reps to complete one set.

Aim for three sets.

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The 7 Best Oblique Exercises To Try – Conclusion

There you have it.

The above oblique exercises workout routine is all you need to build strong and powerful side abs. Just make sure to perform the seven side abs exercises on a regular basis while staying within your fitness level the entire time.

In the meantime thank you for dropping by.

Keep Running Strong

David D.

Top 15 HIIT Running Workout Routines

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HIIT Workouts for runners

Looking for the ultimate HIIT running workout routines? Well, strap on your running shoes and get ready for a wild ride because you’ve stumbled upon the holy grail of high-intensity training.

And let me tell you, my friend, I am obsessed with running. Like, seriously obsessed. It’s been my passion for the past decade, and let me tell you, it hasn’t always been smooth sailing.

I’ll be real with you. I’ve made my fair share of mistakes along the way. I mean, who hasn’t? I’m not perfect, and neither are you. But here’s the thing: we learn from those mistakes and we grow stronger because of them. One mistake that stands out vividly in my memory is when I neglected the power of high-intensity interval training (HIIT).

For the first three years of my running journey, I was pounding the pavement tirelessly, thinking that sheer mileage would magically improve my performance. Boy, was I wrong. Not only did my progress come to a screeching halt, but I also found myself nursing a slew of frustrating injuries. And let’s not forget the unwanted weight gain from my repetitive running routine. It was a vicious cycle, my friend.

But then, everything changed when I incorporated HIIT into my training regimen. Let me tell you, it was a game-changer. Within just a few weeks, I started noticing incredible improvements, not only in my running abilities but also in my overall strength and athleticism. It was like unlocking a secret door to a whole new level of fitness.

And guess what? I don’t want you to go through the same struggles I did. That’s why today, I’m here to introduce you to the magic of HIIT training. Now, don’t worry, I won’t drown you in a sea of boring theories and scientific jargon. Nope, we’re going to keep it fun, practical, and actionable.

In this post, I’ll not only share some of the most effective running-specific HIIT routines but also throw in a few non-running workouts that will leave you breathless and begging for more. Trust me, it’s going to be epic.

Ready? Let’s do this!-

HIIT For Runners Defined

So, what the heck is HIIT, you ask? Well, let me break it down for you.

High-intensity interval training is like a thrilling roller coaster ride for your body. It’s all about pushing yourself to the limit through a strategic blend of intense anaerobic intervals and low-intensity aerobic activity.

Picture this: you go all out for 20 to 60 seconds, giving it everything you’ve got, and then you catch your breath during a brief period of rest or lighter activity. And guess what? You repeat this cycle for a total of 15 to 30 minutes of pure fitness bliss.

But what sets HIIT apart from the monotonous, never-ending treadmill sessions or steady-state cardio that most people dread?

Well, it’s all about the intensity. HIIT takes your workout to a whole new level by challenging your body to reach its maximum output capacity, boosting your VO2 max in the process. It’s like revving the engine of a high-performance sports car. You go full throttle, reach your peak heart rate, and then strategically recover before diving back into the action.

Now, let me share the secret sauce to maximizing your HIIT experience. Enter intensity. When those high-burst intervals come knocking, give it your all. Push yourself to the absolute limit and feel your heart racing, your muscles burning, and the sweat pouring down. Embrace the discomfort because that’s where the magic happens.

But remember that it’s crucial to allow yourself proper rest and recovery during the designated periods. It’s like catching your breath at the top of the roller coaster before plunging into the next exhilarating loop.

A Formula for Success

Still confused?

Here’s how to proceed:

  1. Start with a warm-up. Check this routine.
  2. First interval: exercise at maximum power for 30 to 60 seconds.
  3. Recover for 20 to 60 seconds (or longer, depending on the workout).
  4. Repeat step (2) and (3) seven to ten times.
  5. Cooldown. Check my routine here.

The Benefits of HIIT For Runners

High intensity interval training has a lot to offer, including:

Reduces Body Fat

Let me blow your mind with some fascinating research. There’s an Australian study that’ll make you think twice about your fat-burning strategy.

In this study, they pitted the high-intensity interval training (HIIT) group against the steady-state cardio group. And guess what? The results were mind-boggling. The HIIT group, following a mere 20-minute routine, managed to shed a whopping six times more body fat than their steady-state counterparts. Yes, you heard that right—six times more fat melted away in those who embraced the intensity of HIIT.

Now, what’s the takeaway from this remarkable study? It’s simple, my friend. When it comes to burning fat, it’s all about going hard and going short. Forget those long, tedious hours spent on the treadmill or elliptical machine. HIIT is here to save the day and kick fat to the curb.

And you know what I love most about it? It demolishes the age-old excuse of “I don’t have time for exercise.” Say goodbye to those time-consuming workouts because HIIT gets the job done in a fraction of the time.

I remember when I first ventured into the world of HIIT. I must admit, I was skeptical. How could a shorter workout make such a significant impact on the scale? But let me tell you, my friend, it was a game-changer.

Boost Metabolism

Thanks to a phenomenon called excess post-exercise oxygen consumption (EPOC), your body continues to torch calories even while you kick back and relax. It’s like getting a bonus boost to your metabolism!

And guess what? A study conducted by the brilliant minds at East Tennessee State University discovered that HIIT workouts can keep your metabolism revved up for hours, burning as much as an extra 100 calories post-training.

Now, you might be thinking, “100 calories? That doesn’t sound like much.” But my friend, those calories can add up over time, giving you an extra edge in your weight loss journey.

Build Muscle

But wait, there’s more! HIIT doesn’t just help you shed fat; it also helps you build muscle. You might be wondering, “But isn’t muscle building reserved for those heavy lifting sessions?” Well, think again.

A groundbreaking study published in the Journal of The International Society of Sports Nutrition revealed something fascinating. Even in the absence of traditional strength training, HIIT has the power to sculpt those muscles you’ve always dreamed of. It’s like a magical two-in-one combo—shedding fat while gaining lean muscle mass. How does it work?

HIIT creates an anabolic effect in your body, promoting muscle growth. And here’s the cherry on top: it skyrockets the production of human growth post-training, making your muscles say, “Hello gains, nice!”

Cutting the Junk Is the Big Promise

Researchers at McMaster University in Hamilton, Ontario cracked the code and discovered that HIIT is like a superhero for your fitness, capable of achieving in 2.5 hours what would take a whopping 10.5 hours of traditional endurance training.

You lace up your running shoes and hit the pavement for an interval run. You push your limits for short bursts of intense effort, followed by brief periods of active recovery. The result?

A fitness miracle that’s four times more effective than your standard cardio routine. It’s like discovering a hidden shortcut to your fitness goals, leaving those monotonous long runs in the dust.

I’ve personally experienced this transformation, and let me tell you, it’s nothing short of amazing.

By incorporating plenty of interval workouts while reducing my weekly mileage, I’ve not only become a faster runner but also managed to keep those pesky injuries at bay.

You Can Do It Anywhere

Now here’s the best part: high-intensity interval workouts can be done anywhere, anytime. They’re the chameleons of fitness, adapting to any environment and equipment you have available.q

Whether you prefer interval runs that make your heart pound like a tribal drum or fartlek runs that keep you on your toes, there’s a world of options at your disposal. And let’s not forget about the power of bodyweight exercises, dumbbells, kettlebells, jump ropes, weights, or even a trusty sandbag.

The possibilities are endless, and you can turn any space into your personal fitness playground.

The Dangers of HIIT For Runners

Listen up, my fellow fitness enthusiasts, because we’re about to dive into the nitty-gritty of HIIT and uncover the potential pitfalls that lie beneath its shiny surface.

Yes, it’s time to shed some light on the not-so-sunny side of this revolutionary training method. While HIIT has the power to transform your fitness journey, you must tread carefully and consider a few important factors before jumping headfirst into the high-intensity abyss.

Now, let’s get real for a moment. HIIT is a force to be reckoned with, pushing your body to its limits and demanding the utmost from your cardiovascular system. But that also means it’s not suitable for everyone, especially those who find themselves in a delicate state of injury recovery, dealing with cardiovascular or circulatory issues, or simply starting from square one on their fitness journey. In these cases, it’s crucial to prioritize your health and well-being above all else.

Here’s the deal: I’m not a doctor, but I strongly urge you to consult with a healthcare professional who can assess your current condition and guide you towards the best workout options for your specific needs. They have the knowledge and expertise to give you personalized advice that takes into account your unique circumstances.

Remember, your health is priceless. Taking a step back and ensuring you’re in the right physical condition to tackle the challenges of HIIT is a wise move. Think of it as protecting your investment. Just like a car needs regular maintenance to perform at its peak, your body deserves the same care and attention. So, don’t be shy about seeking professional advice. It’s better to be safe than sorry.

How to Start HIIT Workouts For runners 

Alright, my eager friend, now that you’ve received the green light from your doctor and you’re ready to take on the exhilarating world of HIIT, it’s time to lay down the foundation for success. I want you to dive into this training method with confidence, avoiding any unnecessary risks or setbacks.

Think of these benchmarks as stepping stones that will guide you towards a smooth and injury-free HIIT experience. They serve as a testament to your commitment and readiness to take on the challenges that lie ahead.

Without further ado, let’s dive into the three key benchmarks that will set you up for HIIT success.

First up, we have the habit of running regularly for the past three to four months. Consistency is key here. It’s all about building a strong foundation of cardiovascular endurance and getting those legs accustomed to the rhythm of the run. Lace up those shoes, hit the pavement, and make running a part of your lifestyle.

But we don’t stop there. It’s time to level up your running game. The second benchmark calls for consistently challenging yourself during your runs, pushing your effort level to a solid 70 to 80 percent. I’m talking about stepping outside your comfort zone, embracing that burn in your muscles, and breaking through any self-imposed limitations. This is where the magic happens.

Now, onto the third benchmark—the weekly long run. Picture this: you’re out there, pounding the pavement, one foot in front of the other, for a solid hour or more. It’s a test of mental and physical endurance, a chance to tap into your inner grit and discover what you’re truly capable of. This long run builds resilience and prepares your body for the challenges that await during HIIT workouts.

If you’ve checked off these three benchmarks and you’re feeling like a running rockstar, then congratulations! You’ve laid a solid foundation for the introduction of HIIT into your training routine. You’ve shown dedication, discipline, and a burning desire to take your fitness to the next level. But hold on, if you’re just starting out on your running journey or haven’t quite met these benchmarks yet, don’t worry.

If you find yourself in this position, my advice to you is simple: invest a few months into building up your stamina. Follow a well-rounded running program that gradually increases your mileage and endurance.

Top 15 HIIT Running Workout Routines

Here are 15 HIIT variations to help you get into the best shape of your life.

Pick one or two workouts to add to your weekly program.

Make sure you incorporate at least one day of rest between each workout.

HIIT Running Workout # 1 – Sprints

Before you dive into the heart-pounding action, let’s not forget the importance of a proper warm-up. Think of it as preparing your body for the exhilarating race ahead. Engage in dynamic stretches, loosen those muscles, and get that blood pumping. A warm-up primes your body for the intensity that awaits, helping you perform at your best and reducing the risk of injury.

Now, let’s talk about sprint distances. Choose a distance that suits your fitness level and pushes you just beyond your comfort zone. It’s like selecting the perfect gear for a thrilling race. Whether it’s a 100-meter dash or a longer sprint, find the sweet spot that challenges you without overwhelming you.

As you gear up for your first sprint interval, give it everything you’ve got.  Go all out at 80 percent of your maximum effort. Feel your muscles engage, your heart pounding, and the wind rushing past you.

After each sprint, take a well-deserved breather. Recovery is crucial to catch your breath and prepare for the next explosive burst of energy. Take between 30 seconds and one minute to recover, allowing your heart rate to settle and your body to replenish its energy stores.

Repeat this exhilarating process of sprinting and recovery six to eight times. Feel the rush of adrenaline with each interval, pushing yourself beyond your limits and unlocking new levels of strength and endurance. Embrace the challenge, and remember, it’s in these intense moments that growth happens.

As you approach the finish line of your workout, it’s time to cool down. Just like a victorious athlete savors their triumph, take five minutes to gradually decrease your pace and let your body ease into a state of relaxation.

HIIT Running Workout # 2 – Hill Sprints

Get ready to take your sprinting game to new heights with an electrifying twist – hill sprints! If you’ve mastered sprinting on flat ground, it’s time to conquer the majestic slopes and unleash your lower body speed and strength.

Now, it’s time to seek out the perfect hill for your sprinting adventure. Find a steep slope that stretches between 100 to 300 feet in length. It’s like scouting for the ultimate conquerable peak, where your efforts will be rewarded with incredible speed and strength gains.

As you embark on your hill sprint session, visualize yourself as an unstoppable force, conquering the incline with every powerful stride. Feel the burn in your quads, the surge of energy in your calves, and the wind whipping through your hair. Embrace the challenge, knowing that with each step, you’re building a stronger and faster version of yourself.

Once you reach the top of the hill, take a moment to catch your breath and enjoy the victorious view. It’s a triumphant pause in your ascent, a well-deserved reward for conquering the uphill battle. But don’t rest for too long, my friend, as you’ll need to make your way back down the hill for your recovery phase. Let gravity be your guide as you jog back down, allowing your body to recover and prepare for the next thrilling ascent.

Repeat this invigorating cycle of sprinting uphill and jogging back down five to eight times. Each repetition is like conquering a mini mountain, pushing your limits and elevating your performance to new heights. Embrace the burn in your muscles and the rapid beat of your heart, for it is in these challenging moments that true strength is forged.

HIIT Running Workout # 3 – The Bodyweight Routine

Picture yourself harnessing the might of your muscles, sculpting your body, and pushing yourself to new limits. Get ready for a bodyweight routine that will ignite your progress and lay the foundation for future challenges.

As a fan of bodyweight exercises, I can’t stress enough their benefits. They’re like the Swiss Army knives of the fitness world—convenient, versatile, and accessible to all. Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises offer a pathway to success, as long as you prioritize proper form and stay within your fitness level. It’s all about building a solid foundation to support your fitness journey.

Now, let’s dive into a beginner-friendly routine that will set you on the path to total body strength and endurance. By incorporating these exercises regularly, you’ll lay the groundwork for even more demanding workouts in the future. So, grab your enthusiasm, put on your workout gear, and let’s conquer this bodyweight routine together!

For each exercise, aim to complete five sets of ten-to-fifteen reps. Remember, it’s not just about the quantity, but also the quality of each repetition. Focus on maintaining proper form, engaging the target muscles, and challenging yourself without compromising safety.

First up, pull-ups, the ultimate test of upper body strength. Picture yourself hanging from a sturdy bar, channeling your inner warrior as you lift your bodyweight with sheer determination. This exercise targets your back, shoulders, and arms, building strength and definition in those upper body muscles.

Next, let’s embrace the power of air squats. Stand tall, feet shoulder-width apart, and sink into a squat position as if you’re preparing to sit on an imaginary chair. Feel the burn in your quadriceps and glutes as you rise back up, like a phoenix rising from the ashes. Air squats are fantastic for strengthening your lower body and enhancing your overall stability.

Prepare to take a dip into the world of dips! Find parallel bars or sturdy surfaces to support your body as you lower yourself down and push back up. This exercise targets your triceps, chest, and shoulders, sculpting those upper body muscles and improving your pushing strength. Embrace the challenge, and watch your body transform.

Now, let’s shift our focus to the classic pushup. Get into a high plank position, hands shoulder-width apart, and lower your chest towards the ground before pushing back up with controlled power. Feel your chest, shoulders, and triceps engage as you conquer each repetition. Pushups are like the bread and butter of bodyweight exercises, delivering a well-rounded upper body workout.

Last but not least, forward lunges, a move that activates your lower body and challenges your balance. Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and push through your heel to return to the starting position.

Alternate legs with each repetition, and feel the burn in your quadriceps and glutes as you stride towards greater strength.

HIIT Running Workout # 4 – Tabata Protocol

Get ready to experience a heart-pumping, calorie-blasting, and exhilarating workout that will push your limits and leave you feeling invigorated. Introducing one of my all-time favorite HIIT workouts—the Tabata protocol.

This workout is like a burst of lightning, delivering intense intervals of effort followed by moments of recovery. It’s a high-intensity dance between pushing your limits and allowing your body to recharge.

Studies have shown that Tabata workouts, like the one we just conquered, have numerous benefits. Research papers have revealed that this form of high-intensity interval training can enhance cardiovascular fitness, improve anaerobic capacity, and even boost metabolism long after the workout is over.

For the Tabata intervals, you’ll be running at your fastest pace for 20 seconds—a sprint that will make your heart race, your lungs gasp for air, and your legs feel like they’re on fire. Channel your inner Usain Bolt as you explode forward, pushing your limits with every stride.

But don’t worry, after each 20-second burst of speed, you’ll have a moment to catch your breath and recover. It’s like a brief respite amidst the storm—a chance to regroup, refocus, and prepare for the next exhilarating round. Use those 10 seconds of recovery to jog slowly, allowing your heart rate to settle and your muscles to relax before the next sprint.

Now, let’s repeat this electrifying pattern eight times. Eight cycles of pushing your limits, followed by moments of respite. It’s a beautiful balance between exertion and recovery. With each repetition, you’ll feel your body growing stronger, your endurance soaring, and your spirit igniting with a sense of accomplishment.

HIIT Running Workout # 5 – Tabata Protocol – The Strength Version

Are you ready to take your fitness journey to the next level? Brace yourself for the ultimate challenge—Tabata bodyweight training. It’s time to put your strength, endurance, and mental fortitude to the test. But before we dive into this exhilarating workout, let’s talk about what makes it so unique and why you need to approach it with caution.

Tabata bodyweight training combines the best of both worlds: aerobic and anaerobic exercises.

It’s like a fusion of fire and air, blending the intensity of high-intensity intervals with the power of bodyweight movements. This workout will make you sweat, burn calories, and leave you feeling like a warrior who has conquered the battlefield of fitness.

However, a word of caution—Tabata bodyweight training is not for the faint of heart. It demands discipline, proper form, and a keen understanding of your fitness level. It’s important to listen to your body and know when to push yourself and when to take a step back. Remember, your safety and well-being should always be a top priority.

Here’s the workout routine:

  • Do as many high knee sprints as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many squats as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many pushups as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many burpees as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many sit-ups as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many squat jumps as you can in 20 seconds

Rest for one to two minutes.

Repeat the circuit two to three times.

Finish the session with a 10-minute cool-down.

You can also try this agility ladder workout.

HIIT For Runners Workout # 6 – HIIT Time Challenge

Looking for an extra edge with your training? Try the HIIT time challenge.

Start your session with a 10-minute warm-up of light jogging.

After that, spend 20 minutes doing as many rounds as possible (AMRAP) of:

  • Ten military style pushups
  • Ten hanging leg raises
  • Ten jumping squats
  • Ten burpees
  • Ten pull-ups.

Record your result, then during your next session aim to beat your record.

HIIT For Runners Workout # 7 – Jump Rope Routine

I’m a big fan of jump rope workouts.

These burn mad calories, improve your foot speed, increase coordination, and boost agility.

What’s not to like?

Here’s how to proceed:

Start with a 5 minute forward jumping rope exercise at a comfortable pace as a warm-up.

Afterward, put the rope down and do a set of full-body dynamic stretches.

Next, perform the following exercises:

  • One minute of forward jumps
  • One minute of alternate foot jumps
  • One minute of side-to-side jumps
  • One minute of double unders
  • One minute of high knee jumps
  • One minute of one-foot hops

Rest for two to three minutes, then repeat the circuit two to three times.

HIIT For Runners Workout # 8 – Plyometric HIIT Workout

Also known as explosive training, plyometric training requires your muscles to make use of maximum force in minimum time.

When doing this workout, go explosive for 30 seconds, then recover for another 30 seconds, move to the next exercise, and repeat.

Rest for one to two minutes after completing the whole circuit, then repeat it two to three times.

For a greater challenge, consider holding dumbbells at your sides while doing the workout, or wear a weighted vest.

  • Box Jumps
  • Plyo push-up
  • Jumping lunges
  • 180-degree squat jump
  • Burpees

HIIT For Runners Workout # 9  – The Ab Worker

I don’t believe in “spot reduction” exercises, but I’m pretty sure that HIIT training can tone your midsection.

It’s also a fun way to exercise your abs: HIIT style is much more enjoyable than doing crunches.

Here’s the workout.

Complete three sets of:

  • 25 Russian twists (on each side)
  • 20 Woodchoppers
  • 25 Mountain climbers
  • 20 Bicycle crunches
  • 20 Hanging leg

HIIT For Runners Workout # 10 – Medicine-Ball HIIT Workout

Medicine balls are usually lightweight.

They’re designed for simple grip and maneuverability, and they’re also a powerful tool for HIIT styled workouts.

Med ball exercises target multiple muscle groups, boost coordination, increase endurance, and improve grip strength.

Complete three sets of eight to 15 reps of:

  • Rock and roll up
  • Medicine ball push-up
  • V-up
  • Woodchopper
  • Wall toss.

HIIT For Runners Workout # 11 – Sleds Routine

Sled training is one of the most grueling workouts I’ve ever done.

The first time I ever tried it I truly thought I was going to die, but thanks to a training buddy that kept motivated, I was able to pull it through.

The premise is simple: push the sled from point A to point B as hard and fast as possible without sacrificing form.

That’s it!

If it’s your first time trying this workout, go light and slow.

Start out with a 35-pound slate or lighter.

Only after you’ve nailed proper form should you gradually add more weights and reps.

This I learned the hard way after my first go at sled workouts when I thought I was Superman, I couldn’t sit comfortably nor move my arms for two days!

Here’s how to proceed:

Load a sled on each side and push it for the desired distance.

Then rest for 30 seconds and repeat five to seven more times.

What’s good form? Keep a straight line from your head to your ankle and drive your feet diagonally into the ground with each step you take.

The power needed for the forward momentum must come from your hips and legs, not your arms.

HIIT For Runners Workout # 12 – “Fight Gone Bad” WOD

You cannot do HIIT workouts without throwing some CrossFit WODs (Workout of The Day) into the mix.

After all, CrossFit philosophy revolves around the principles of HIIT training.

I like the “Fight Gone Bad” WOD because it’s intense and will have you doing all sorts of plyo, resistance, and cardio exercises.

To do the “Fight Gone Bad” WOD, complete five rounds of:

  • Wall-ball, 20-pound ball, 10 ft targets (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

HIIT For Runners Workout # 14 – Filthy Fifty CrossFit Workout

The filthy 50 is another brutal CrossFit workout loaded with rigorous exercises guaranteed to push you to your breaking point.

The circuit involves performing 50 reps of 10 different exercises, all done as quickly as possible.

The exercises are:

  • 50 box jumps with a 24-inch box
  • 50 jumping pull-ups
  • 50 Kettlebell swings
  • 50 walking lunge steps
  • 50 knees to elbows
  • 50 reps of push presses with 45 pounds
  • 50 back extensions
  • 50 wall balls using a 20-pound ball
  • 50 burpees
  • 50 double-unders.

Amazing, right? If you can pull this off in under 30 minutes, then you’re in remarkable condition!

HIIT For Runners Workout # 15 – Heavy Rope HIIT Workout

Rope training is the most recent addition to my training regimen, and goodness, it’s freaking tough!

Heavy rope exercises target every major muscle in the body and will push you to the breaking point if you’re not careful.

Here’s a workout routine to try:

Start with a 10 to 15 minutes dynamic warm-up, then perform the following battling rope exercises:

  • One minute of rope waves
  • One minute of shoulder press
  • One minute of rope spirals
  • One minute of side slams
  • One minute of alternating wave lunge jump
  • One minute of start jumps.

HIIT Running Workout Routines – The Conclusion

There you have it. The above HIIT running workout routines are some of the most efficient and powerful workouts you can ever do to improve your fitness and health.

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

David D.

How To Improve Running Form for Beginners

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couple running and have good running form

Whether you’re a beginner or you’ve been running for a while, you’ve probably wondered how to improve your running technique. Well, you’re in the right place.

Here’s the truth: running is one of the most natural things we do as humans.

According to evolutionary thinking (and running gurus like Chris McDougall), our bodies were built for running, especially over long distances. That’s how our ancestors survived back in the day—running was a matter of life or death.

But here’s the catch: good running form doesn’t come naturally to everyone.

Training with poor form is a common pitfall I’ve seen it in many runners, from beginners to the experienced. It’s a tough topic, often filled with conflicting advice, but addressing your form can lead to breakthroughs in how you feel and perform

So, today, I’m here to break it down for you. By the end of this post, you’ll understand what good running form looks like, why it’s important, and how to improve yours.

What is Running Form?

Running form, also known as running mechanics or technique, refers to how your body moves while running. It includes everything from posture and foot strike to arm position and cadence. Each of these elements impacts how comfortable and efficient your run is—and, ultimately, how well you perform.

I’ll be honest—I didn’t pay much attention to my form when I started running. I just figured that running was natural, and I’d been doing it since I was a kid, right? But after a few months of consistent running, I started feeling little aches and pains, especially in my knees and lower back.

I couldn’t figure out what I was doing wrong. It wasn’t until a friend pointed out that my posture looked off while running that I realized the problem might be my form.

I started paying attention to how I was moving, and after making a few adjustments, those nagging pains started to disappear.

It was a game-changer for me.

How to Improve Running Form

While it might seem like just another thing to worry about, I assure you that understanding and improving your running form is well worth your time. It’s about more than just avoiding injury; it’s about enhancing every run and feeling great while doing it

Let me share with you some my favorite tips.

Posture: Stand Tall, Lean Slightly Forward

Good posture is everything in running. I used to slouch when I ran, and it caused all sorts of issues—back pain, sore shoulders, you name it.

One simple adjustment that made a huge difference was improving my posture. I started imagining a string pulling me up from the top of my head during runs, which helped me keep my spine straight and avoid slouching.

I felt better physically, and my runs became more enjoyable. I wasn’t wasting energy on poor form and could focus on hitting my stride.

Here’s how to improve your posture:

  • Keep your spine straight and shoulders relaxed.
  • Lean slightly forward from your ankles, not your waist.
  • Engage your core—it’s the foundation of good running form.
  • Imagine a string pulling you upward from the top of your head. This keeps you tall and aligned.

Arm Position: Swing with Purpose

Your arms play a bigger role in running than you might think. They help balance your body and add rhythm to your stride. I used to run with my arms crossing over my chest, which I didn’t realize was throwing off my balance. A coach pointed it out during a workshop, and correcting it has helped me conserve energy and avoid side stitches.

Here’s how to improve arm position while running:

  • Keep your arms at your sides. Make sure your arms and legs are swinging in rhythm with each other.
  • Keep your elbows bent at approximately 90 degrees and somewhat pointed away from the torso.
  • Move your arms in conjunction with your legs.
  • Swing your arms forward and back, not across your body. This also allows your shoulders and neck to relax.
  • Relax your hands—imagine holding a delicate egg in each hand you don’t want to crush.

Your Head While Running

To ensure proper head position so you can run properly, do the following:

  • Keep your head high and centered between the shoulders.
  • Gaze directly roughly 10 to 15 feet ahead of you.
  • Never look at your feet, as doing so leads to slouching, which is bad form at its worst.
  • Don’t tilt your chin up or down—that usually occurs when you get tired.

This should help put your neck in proper alignment with your spine, which may improve your overall running economy.

Your Hands While Running

Your hands regulate tension in your upper body.

Tightness can create tension in the back and shoulders.

Here’s what to do with your hands when pounding the pavement:

  • Keep your hands in an unclenched fist, with the fingers and thumbs lightly touching, hand cupped as though you are holding a delicate butterfly or an egg that you don’t want to crush or break.
  • Do not let your hands cross the centerline of your body. The forearms should swing slightly across the body. But the hands should never cross this centerline.
  • Swing your arms to the rear, not the front. Imagine trying to elbow someone behind you instead of punching someone in front of you.

Practice a Forward Lean

One technique that helped me improve my form is leaning into gravity. A slight lean from your ankles helps engage gravity, making it easier to propel yourself forward without overexerting your muscles. Think of it like downhill skiing—you want to lean forward just enough to let gravity do some of the work.

First time I heard about this concept was from the Chi Running method and thinking it sounded strange.

But I was curious, so I tried it during one of my tempo runs.

I started with a slight forward tilt, focusing on leaning from my ankles instead of my waist. At first, it felt awkward, but after a few minutes, I noticed I was moving faster without feeling like I was working harder.

I know this is nothing but anecdotal evidence, but I’d urge you to try it for yourself and see.

Relax and Stay Loose

Tension wastes energy. When you’re running, the more relaxed you are, the more efficient your run will be. Here are a few ways to stay loose:

  • Know your tension spots, and do your best to consciously release tension whenever and wherever it’s creeping up. The hands, shoulders, and jaw are the most common tension spots.
  • Keep your shoulders back and loose. If you feel tightness in this area, just drop your arms, open your hands, and shake them out for a moment.
  • Unclench your jaw. Let it slacken, and your eyes droop and soften. Your facial muscles greatly impact the degree of tension in your entire body. This also helps prevent jaw pain while running.
  • Unclasp your fists. Imagine holding a delicate egg in each hand you don’t want to crush. Tension here can set the stage for tension and improper form.
  • Breathe deep. Instead of relying on your chest, engage your diaphragm—your belly—to draw in deeper and more powerful inhales and exhales.

Cadence: Find Your Rhythm

Cadence, or how many steps you take per minute, is crucial to running efficiently. A higher cadence means less stress on your joints and a smoother stride. Ideally, aim for around 170-180 steps per minute.

To determine your cadence, count how many times one foot hits the ground in 30 seconds, then multiply by two. If your cadence is low, increase it gradually—about 5% every few weeks—until you reach your goal.

Keep in mind that your cadence varies according to your running intensity.

For instance, your speedwork or racing cadence will be much faster than your typical training cadence. Therefore, you should aim to settle on your number for both types of runs.

I felt awkward the first time time I tried to speed up my cadence. But after a few weeks, it started to feel natural, and my legs felt less tired after long runs.

Foot Strike: Midfoot is Your Friend

There’s a lot of debate about the ideal foot strike—should you land on your heel, midfoot, or forefoot?

As far as I can tell, it all depends on what feels natural to you, but most experts agree that a midfoot strike might be the most efficient.

And I cannot agree more.

When I shifted to a midfoot strike, I felt like I was gliding rather than stomping the pavement. Plus, it helped reduce the stress on my knees and ankles.

I believe that landing this way puts the least stress on the knees and ankle while helping you generate a stronger push-off.

Here is how: while running, do your best to land on your midfoot (or on the area between your heel and midfoot), then quickly roll forward onto the toes, popping off the ground and engaging your glutes on each step.

Just land as softly as possible—just like a ninja.

AQ Section: Common Questions About Running Form

I know that you have more than one pressing question about running form. Let me address some of the most common concerns.

How can I tell if my running form is correct?

One of the best ways to assess your running form is to have someone experienced observe you while you run. You can also record yourself running and review the footage to check for common indicators of good form, such as maintaining an upright posture, having a midfoot strike, and a relaxed arm movement. Additionally, consider using a running coach or joining a running group for feedback.

What are the most common mistakes runners make?

Some common mistakes include overstriding (landing with your foot too far in front of your body), poor posture (slouching or leaning too far forward), and not using your arms effectively (keeping them stiff or crossing them over your body). Many runners also fail to engage their core, which is crucial for stability. Awareness of these issues is the first step in correcting them!

Can I improve my form without professional help?

Absolutely! While professional coaching can provide personalized feedback, many resources are available to help you improve your running form independently. You can find instructional videos, articles, and books focused on running technique. Additionally, practicing specific drills, such as form running or cadence exercises, can enhance your technique over time. Just remember to be patient with yourself and stay consistent!

Does my running form change when I get tired?

Yes, fatigue can lead to changes in your running form, such as slumping your shoulders, lengthening your stride, or losing core engagement. It’s important to practice maintaining good form even as you fatigue. Incorporating form drills into your training can help reinforce proper technique under tired conditions.

Are there specific exercises I can do to improve my running form?

Absolutely! Some effective exercises include strength training for your core and leg muscles, mobility exercises to enhance flexibility, and drills like high knees, butt kicks, and strides to improve your form. Incorporating these into your routine can help reinforce good mechanics.

How Often Should You Work on Your Form?

Improving your form is something you can do gradually. You don’t need to overhaul everything all at once. Trying to change too much too quickly can lead to injury. Instead, focus on one aspect of your form at a time. For example, work on your posture one week and your cadence the next.

A good rule of thumb is to check in on your form during every run. It doesn’t have to take long—just a quick mental checklist every few miles will do the trick.

When I coach new runners, I always stress the importance of patience with form adjustments. I share how I tackled one element at a time—starting with posture, then gradually moving to arm swing and foot strike. It’s about small changes leading to big improvements

Can You Practice Running Form on a Treadmill?

Absolutely! The treadmill is a great place to focus on your form because you can control your pace and environment. I used the treadmill while working on my posture and cadence, which helped me stay consistent without worrying about uneven terrain or traffic.

What equipment do I need to check my form?

You don’t need fancy equipment! A smartphone or a simple video camera is sufficient for recording your runs. You can also use a mirror while performing running drills at home to visually check your form. Some fitness trackers also offer running form metrics, which can be helpful for feedback.

Conclusion: Build Your Form Over Time

Building proper running form takes time, but it’s worth the effort. Start with the basics—stand tall, lean slightly forward, relax your arms, and increase your cadence. Once you’ve got those down, you’ll notice that running feels easier and will likely experience fewer injuries.

And remember, don’t rush it. In my experience, trying to change everything at once is a recipe for disaster. Take it one step at a time, and listen to your body. Before you know it, you’ll be running in perfect form.

Thanks for reading! Now, go out there and run strong!

The 16 Best Bodyweight Exercises For Runners (& How to Start Body Weight Training)

by
female runner doing Bodyweight Exercises

Looking to start bodyweight exercises for runners but have no idea where to get started? Then you have come to the right place.

Here’s the truth.

Bodyweight training, or calisthenics, is one of the best options you got to improve your fitness, lose weight, and build the body of your dreams.

It’s the ideal way to work out at home, in the gym, or wherever you happen to be. Most calisthenic exercises are convenient, and by definition, require no equipment—just your body and some space around you.

Seems hard and scary, but don’t lose heart! As we’re going to see in today’s post, calisthenics is not rocket science.

Here’s your complete guide on how to start bodyweight training as a beginner.

In this sweet guide, you’ll learn:

  • The benefits of calisthenics
  • How to get started with bodyweight exercises
  • What is a calisthenic workout
  • The basic exercises you need
  • How to develop proper technique
  • And so much more.

Sounds good?

Let’s get started.

What are Bodyweight Training Exercises?

As the name implies, bodyweight training consists of strength-building exercises that utilize body weight to create resistance for the muscles against gravity instead of resistance in the form of bars, dumbbells, kettlebells, medicine balls, exercise machines, you name it.

Typical calisthenics workouts can range from straightforward sessions of push-ups and pull-ups to an elaborate routine of muscle-ups and jackhammers.

Bodyweight training is simple to learn, efficient, and can be done virtually anywhere, at work, at home, while traveling, etc. Think of it as a portable gym.

What I like the most about bodyweight training is scalability. You can easily modify and re-adjust your routine to match your fitness skill, whether you’re a newbie couch potato or an elite gymnast.

Bodyweight Exercises Benefits For Runers

Bodyweight exercises are some of the best moves that can help you improve your fitness level and get into the best shape of your life without paying for hefty gym fees, or be confined to a gym.

This kind of training is really convenient, and can be done anytime anywhere.

You don’t need any sort of fancy equipment or access to the gym.

All you need is your bodyweight, a clear and comprehensive routine and a bit of determination.

The bulk of bodyweight exercise is convenient, simple and scalable, so as you long as you are willing to keep good form the entire time, listen to your body, and do your best, you will be in a good place.

The routine I’m sharing with you today involves doing a set of challenging bodyweight exercises designed to push you hard, while the recovery periods refresh you for the next round of high-intensity work.

To make the most out of this workout, be sure to push your hardest on every interval—just keep good form the priority here—and by the end of the routine you should feel utterly exhausted.

If you are not completely worn out, you are not pushing it hard enough.

So make sure to push yourself as hard as possible while keeping proper form the entire time.

If your form starts to suffer, that’s a clear sign that you should back off, recover a bit, then go at it again.

Just don’t give up.

The 16 Best Bodyweight Exercises For Runners

If you haven’t exercised in a long time, a good segway to the world of bodyweight training is starting with basic exercises—think push-ups and pull-ups.

These exercises are building blocks of strength training. They form the foundation of almost every move you’re going to make in the future.

Do them with good form, though. Proper technique is especially vital for beginners, as the movement habits you develop off the bat will stick you as you progress.

Once you master the basic callisthenic exercises shared below, the fancier moves will start to seem much more doable.

Bodyweight Exercise For Runners – 1. Air squats

Benefits

Bodyweight squats are wonderful multi-joint exercises target almost every muscle in your lower body.

They are also key for boosting endurance, especially if you are doing any type of running, biking, and swimming.

Here are some of the common mistakes:

  • Rounding the shoulders and curving the back as you squat.
  • Excessive forward knee bending until they extend past the toes.
  • Knees falling inward or outward.
  • Dumping weight into the toes, which places strain on the knee joints.
  • Misalignment of the knees and toes.

Proper Form

Begin by standing with your feet a little wider than hip-width apart, toes should be slightly turned out, with the arms resting at your sides.

Next, while bracing your core and pulling your shoulder blades in towards each other, start squatting by bending your knees slowly while putting most of your bodyweight onto your heels.

Make sure to keep your knees aligned over your ankles and back straight the entire time.

As soon as you reach the bottom of the squat, press back up through the heel and return to standing position.

Do this exercise slowly and gradually at first, but as you master proper form, be sure speed it up to boost the cardiovascular activity and burn some mad calories during this exercise.

Bodyweight Exercise For Runners – 2. Push-ups

The push-up is a classic bodyweight exercise targetting the upper body and core. It works the biceps, triceps, and pecks like nothing else—as long as you perform it right

Not only bad push-up form is a waste of time and energy, but it could also lead to lower back pain and severe shoulder and wrist issues.

Here are some of the common push-up pitfalls:

  • Lifting the butt high in the air.
  • Performing half a push-up—not going low or high enough.
  • Sinking the hips down.
  • Holding the breath.
  • Placing the palms in front of the shoulders.
  • Keeping the chin too close to the chest.
  • Poor head position.
  • Putting the hands too far forward.
  • Not fully straightening the arms on the push-up.

Proper Form

Begin by setting up your weight supported onto your toes and hands.  Place your hands underneath your shoulders, then extend your legs straight out behind you. Keep your head in a neutral position, arms and hands slightly below your shoulders, fingers pointing forwards.

Tighten your core, squeeze your butt, then lower your body until your chest is an inch or two above the floor, elbows pulling back at about a 45-degree, then rise back up by fully extending your arms. That’s one rep.

Engage your core and buttocks and keep your elbows tucked in to your sides throughout the movement. This helps keep your body in a straight line from head to heels.

Can’t perform a single push-up? Use a bench or an elevated surface to put your hands on. I won’t recommend dropping to your knees as it instills lousy form.

As you get stronger, opt for lower surfaces for your hands until you can do clean pushups with no assistance.

Push-up variations: Military pushups, wide-stance pushups, incline/decline pushups, archer push-ups, one-hand push-ups, Hindu push-ups, etc.

Bodyweight Exercise For Runners – 3.Plank

The plank is one of the most basic core exercises out there, but it’s not as simple as you might think. It’s actually one of the most common mistakes when it comes to technique.

Planks are versatile exercises that increase core strength and relieve the lower back. But if performed wrong, they can do more harm than good.

Here are some of the common form errors:

  • Not engaging the core muscles
  • Sinking the hips
  • Arching the back
  • Looking up straight ahead
  • Tilting the hips
  • Positioning the hands too far apart
  • Placing the arms behind or in front of the shoulders
  • Lifting up the hips too high
  • Bringing the shoulders beyond the elbows
  • Not engaging the legs and butt

Proper Form

Begin on your knees and hands in the classic tabletop position.

Position your elbows underneath your shoulder, then tuck your toes and lift your knees off the floor, and look straight toward the floor.

Engage your shoulder muscles and keep your neck aligned in a neutral position, feet together, and toes touching the ground.

Readjust your hand position until your wrists are lined up under your shoulders.

Hold the plank position for as long as possible without losing form.

Plank variations: low plank arm reach, reverse plank side start plank, low side plank, extended plank, low side plank crunch, forearm plank, etc.

Bodyweight Exercise For Runners – 4. Bench Dips

Also known as a triceps dip, this is a classic bodyweight exercise. Dips target the chest and triceps and are best performed off the platform of a chair or a bench.

Here are some common mistakes to watch out for:

  • Not going low enough or going too low
  • Moving too fast
  • Flaring the elbows to the side
  • Not engaging the core
  • Gazing at the ceiling
  • Butt tilting

Proper Form

Start facing away from a chair or bench, then the front of the platform with both hands shoulder-width distance apart, extending legs out in front of you.

Engage your core, flex at the elbows to slowly lower your body until your arm at the forearm forms a 90-degree angle. Pause at the bottom for a one to tow count, then lift yourself powerfully using your triceps. That’s one rep.

Once you can breeze through 12 to 16 reps, move on to a more advanced move, like close grip push up.

Bench Dips Variations: band-assisted dips, dip to leg raise, assisted dip machine, weighted dips, jumping dips with negatives, etc.

Bodyweight Exercise For Runners – 5. Pull-ups

Pull-ups are maybe the best back exercise and better done with a pull-up bar. It’s also one of the hardest, so take your time and start with easier variations.

Here are some common pull-ups mistakes:

  • Not getting the chin above the bar
  • Gripping too wide
  • Staying straight as an arrow
  • Not using the full range of motion
  • Letting the elbow flare
  • Not keeping the back flat
  • Not keeping the shoulders back
  • Not going to “dead hang”

Proper Form

Grab a horizontal bar with both hands, palm facing away from you and hands at shoulder-width apart.

Next, while flexing your traps and shifting your shoulders up and back, pull your body up toward the bar, then slowly lower down to complete one rep.

Pull-ups variations: chair-assisted pull-ups, close grip pull-ups, wide grip pulls, butterfly pull-ups, kipping pull-ups, etc.

Bodyweight Exercise For Runners – 6. The Bridge

Also known as the hip raise, the bridge is a fantastic pose for increasing strength in the hamstrings, back, and glutes.

When performed incorrectly, the bridge can lead to neck, lower, back, or knee issues.

Here are some of the common blunders:

  • Lengthening the muscles within the quads
  • Having the feet too close to the butt.
  • Lifting the heels off the ground
  • Not keeping the toes in line with the knees
  • Put too much force on head and neck

Proper Form

Begin by lying down flat on your back. Pull your shoulders back and down.

Place your arms alongside your body, then bend your knees and place your feet on the ground, a hip-width distance apart.

Walk your feet back towards your butt, then, on the inhale, press into your arms and feet to lift your hips towards the ceiling. Squeeze your glutes as you rise to create a straight line from your knees to shoulders.

While keeping your knees, hips, and chest aligned, hold the top of the movement for three to ten seconds. Do not let your hips sag or drop.

Slowly lower down and repeat.

Bridge variations: single leg bridge, bridge with a squeeze, weighed bridge, pulsating bridge, etc.

Bodyweight Exercise For Runners – 7. Lunges

Another fantastic lower body exercise for building up the glutes and the quads.

Lunges also help improve coordination and balance, and they’re great for improving proprioception.

But they are also extremely and commonly easy to get wrong. Bad technique doesn’t just look sloppy; it could also cause injury.

Avoid these common pitfalls:

  • Bending the torso forward
  • Leaning forward or back
  • Turning the foot inward
  • Externally rotating the back knee
  • Lowering the rear knee too fast
  • Not maintaining a straight back
  • Losing balance
  • Taking very short strides forward or backward
  • Extending the knee past the toes on the lunge
  • Shifting the weight from the heel to the toes—or riding the toes.
  • Pushing the hips forward

Proper Form

Assume an athletic position, with the feet hip-width apart, back flat, and core engaged.

Take a slow, controlled step forward with your right leg as far as possible. Your front heel is roughly two feet in front of your rear knee as it bends toward the ground.

While keeping the weight in the heels and spine flat, lower your body until both of your knees are bent at a 90-degree angle. Avoid leaning back or forward throughout the movement.

Hold for a moment, then take a big step forward with your left leg. Keep alternating the legs to move forward across the floor. Avoid bouncing or using too much momentum.

Lunge variations: jumping lunges, static lunges, isometric lunges, reverse lunges, step up reverse lunge, rear foot elevated lunges, lung with reach, weighted lunges, etc.

Hardest Bodyweight Exercises For Runners

once you master the basic bodyweight movements, make your workouts more challenging by adding the following exercises.

Bodyweight Exercise For Runners – 8. Spiderman Plank Crunch

Benefits

This awesome exercise will not only raise your heart rate through the roof, but it will also test your core strength and balance to the breaking point.

Proper Form

To do them right, start in a standard plank position with your body perfectly straight from head to toe, forearms firmly resting on a mat.

Make sure to keep your back straight and core engaged the entire time.

Next, lift your right foot off the floor, then bring your right knee forward towards your right elbow, pause, then slowly return to the starting position.

Repeat on the other side to complete one rep.

Alternate sides for a total of 12 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 9. Dive Bomber Pushups

Benefits

These are my favorite types of a push-up. Also known as the Hindu push-ups, this exercise can help you tone up almost every muscle in your body while providing you with a killer cardiovascular workout

Proper Form

This will push your heart rate to the max.

So make sure to pace yourself here.

Begin in a downward dog position with your butt elevated in the air, and feet spread roughly shoulder width.

Make sure your body is forming an inverted “V’ shape, with your head down.

Next, lower your chest to the floor by bending your elbows toward the floor until your chest almost touches it, then push forward into a dip motion to an upward dog position.

Pause for a moment, then return back to the standing position to comlplete one rep.

Do 10 reps to complete one set, aiming to perform 3 total sets.

Bodyweight Exercise For Runners – 10. Side plank crunch

Benefits

Planks are some of the best bodyweight exercises, so make sure to do a lot of them.

However, the variation I’m sharing with you today will not only test your core mettle, but they will also drive your heart rate through the roof.

Side plank crunches strengthen the obliques and the deep ab muscles, and they are an awesome cardiovascular exercise.

Proper Form

Begin in a standard plank position with legs together, back straight and core engaged.

Then, lean to your left side while lifting your right arm up toward the ceiling, bend your right elbow and place your right hand behind your head.

Next, while keeping your right shoulder tracking over right hand and hip raised the entire time, bend your right knee and bring in to touch your top elbow, and start performing crunches.

Do 8 reps on each side to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 11. Pike Jumps

Benefits

This is another awesome core exercise that will help you develop core strength and stability while hitting your hips and quads hard and pushing your cardiovascular endurance to the limit.

Proper Form

Begin in a standard plank position with palms on the ground, core engaged, back perfectly straight and hands directly beneath your shoulders.

Make sure to form a straight line your head to your heels.

Next, while engaging your core, jump your feet together and forward and assume a pike position with butt raised in the air, pause for a moment, then jump back to the plank position while making sure to keep the hands firmly placed on the ground.

That’s one rep.

Do 16 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 12. Jump Squats

Benefits

Jump squats are some of the best plyometric exercises you can do to develop explosive power, which is key to building your muscles’ ability to generate force more quickly.

This exercise mainly works the calves, quadriceps, hamstrings, and glutes—vital running muscles.

Proper Form

Stand as straight as possible with the feet spread shoulder-width apart, arms hanging at the sides and core engaged.

Next, while keeping your chest up and back straight, squat down by bending your knees until your thighs are parallel to the ground.

Be sure to keep your back straight and knee is tracking over your toes.

Then, while pressing mainly with the ball of your feet, jump up explosively in the air as high as you can, using the thighs like springs.

As soon as you land on the floor, go straight away to the next squat and jump again.

Do 20 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 13. Windshield Wipers

Benefits

This awesome core exercise is ideal for targeting the rectus abdominis and obliques muscles to activate and strengthen your core stabilizing muscles, which is crucial for keeping your trunk steady and good posture while you are running.

Proper Form

Start out by lying down on your back, then raise your legs to a 90-degree angle.

For more support, feel free to spread your arms straight out to your sides.

Next, to perform this exercise, rotate your legs to your right side, stopping short of touching the floor, pause for a moment, press back up, then turn to the left side, and press back to starting position to complete one rep.

Make sure your legs are moving from side to side in a “windshield wiper” motion.

As you get stronger, make it more challenging by bringing your arms closer into your sides so they offer less support.

Do 10 slow reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 14. Single Leg Elevated Glute Bridge

Benefits

As you may already know, glutes are the source of power when it comes to running.

Good news is the single leg elevated glute bridge exercise is one of the best exercises that target these large and powerful muscles.

Strong glutes can help you run faster and longer while preventing common injury.

Plus, it also builds balance and coordination.

Proper Form

Lie down on your back with your feet flat, knees bent, ankles hip-distance apart, then raise your right leg off the floor, pulling the knee to your chest.

This is the starting position.

Make sure to extend your right leg as straight as possible toward the ceiling.

Next to perform this exercise, raise your glutes off the floor by driving through the heels and extending your hip upward.

Be sure to extend your right leg as far as you can, hold it for 30-second to one full minute, then slowly lower your leg down and switch sides to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 15. Side Lunges

This is a unique variation of the standard lunge that builds strength in the hamstring, abductors, quadriceps, and glutes. This lateral exercise is also great for coordination.

When side lunges are performed incorrectly, they can result in pain or injury to the lower back, hips, and knees.

Here are some of the common form errors:

  • Not keeping the torso uprightand engaged core
  • Extending the knees out too far
  • Stepping too wide while performing the side lunge movement
  • Not keeping the weight distributed evenly
  • Not keeping the toes in line with the lunging knee.

Proper Form

Assume an athletic position with your feet together, knees and hips slightly bent, and head and chest up.

On the inhale, take a slow, lateral step to the right side, then bend into the right knee and sit your hips back as you’re going to sit in a chair.

Stay low while keeping the weight in your heel and bending your knee to a 90-degree angle, knee staying in line with the toes.

Exhale and press through the right heel to straighten the leg and step back to starting position.

Switch sides and repeat.

Side Lunge variations: Plyo side lunge, dumbbell lateral lunge, reverse side lunge, curtsey lunge with a kick, single-leg deadlift to reverse lunge.

Bodyweight Exercise For Runners – 16. Burpees

Benefits

This compound movement will blast your heart and increase your stamina like nothing else.

Burpees target virtually every major muscle group in the body while helping you become functionally fit in the shortest time possible.

It’s no wonder that the burpees are the bread and butter of most CrossFit workouts and military training programs.

Here are a few of the sad burpees errors that bring tears to my eyes:

  • Going too fast while ignoring proper
  • Not properly stabilizing the core.
  • Allowing for the back to sag when doing the push-up.
  • Holding the breath.
  • Sacrificing reps for form.

Proper form

Start by standing with feet shoulder width apart.

Squat down by bending your knees, then lower your body toward the floor by putting your hands on the floor in front of you.

Thrust your feet back, and lower yourself into the bottom portion pushup position, so your legs are fully extended, abdominals tights, and arms straight.

Then in one swift and smooth motion, jump your feet back into the squat position and leap up as high as possible from the squat position.

That’s one rep.

Repeat as fast as possible.

Burpee variations: push-up burpee, superman burpee, side burpee, start jump burpee, mountain climber tuck jump burpee, dive bomber burpee, etc.

The Bodyweight Strength Routine For Running 

We’ve all heard of the saying, “failing to plan is planning fail.”

You need a concrete plan if you want to reach your fitness goals. Not only does it improve your training consistency, but it also allows you to monitor your progress and see where you need more work.

The following plan has been designed to increase endurance, build strength while burning some mad calories in the process.

Perform the exercises in order, two to three times a week, with at least one day of full recovery between each go. Take 30 to 60 seconds to rest after each round. Repeat five times.

Whatever you do, make sure to start in line with your current fitness skill, training goals, schedule, and personal preferences. Give it a few months, and you’ll be a leaner, stronger athlete for it.

To get you started, try the following 3-day program.

Monday, Wednesday, Friday: Full body circuit

  • Ten push-ups
  • 30 squats
  • 20 sit-ups
  • Ten chair dips
  • Five pull-ups

Repeat the entire circuit 5 times.

More Bodyweight Exercises

As you get fitter, feel free to add in more bodyweight exercises of various intensities and reps. Some of these include:

Bodyweight Y Squats
X Pushup
Bodyweight Single-Leg Deadlift
Bodyweight Lateral Squat
Mountain Climbers
Bodyweight Shoulder Taps
Calf raises
Dead Bug
Bird Dog with Rotation
Bodyweight Bird Dog
Double Lunge with Reach
Back Extensions
Hand Curls
Chin-ups
Leg raises
Sit-ups
Scissors
Cross-Body Mountain Climbers
Squat Thrusts
Reverse Lunge and Hop
Cross-Body Extension
Elbow to Knee
Wall Slides
Side Plank with Rotation
Dive Bomber Push-Ups
Side Plank with Extension
Jump Squats
Plank to Push Up
Single-Leg Up and Down Dogs
Figure 4 Mountain Climbers
T Push-Ups
Jumping Lunges
Single-Leg Burpee
Scissors
High Knees
Cross Overs
And so much, so much, more.

New to Running? Start Here…

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How to Treat and Prevent Runner’s Knee

by
female runner suffering from knee pain

Runners knee can affect anyone, from beginner runners who are just starting out to elite athletes trying to achieve their next personal best.

If you’re looking for practical solutions for relieving and avoiding this common overuse running injury, then you’re in the right place.

Today I’m going to share with you a simple step-by-step runners knee injury treatment and prevention program that can help put a stop to the condition for good.

By the end of this post you will know all you need about:

  • The exact definition of runners knee and its symptoms, and causes,
  • The best treatment options for runner’s knee,
  • How to get back safely to running after runners knee, and
  • The right preventative measures you can take so you no longer have to endure another (or your first) runner’s knee nightmare.

So are you excited? Then let’s get the ball rolling

Runner’s Knee Explained

Standing for a number of conditions affecting the knee, such as Patellar Tendinitis, Chondromalacia Patella, and Patellofemoral Pain Syndrome, or PFPS for short, Runner’s knee is a general term that’s been used to describe pain and tenderness around and/or below the kneecap.

PFPS is the most Common

Patellofemoral pain syndrome (what a mouthful!), is the most common form of runner’s knee, accounting for about 20 percent of all running injuries, according to study.

Note: This whole post is mainly focused on patellofemoral pain syndrome.

In future posts, I’ll be dealing other conditions affecting the knee.

That’s why in this post, I’ll be using the terms PFPS and runner’s knee interchangeably, but please keep in mind that they are not the same thing.

Runners Knee Symptoms

The primary symptom is mild pain around, and below the top of the kneecap, typically toward the center of the back of the knee where the kneecap and thighbone meet.

The pain is, in most cases, mild at the first stages and may be only felt during running (or while doing other high impact exercises), but the pain becomes increasingly more intense not only during running but also after a workout.

Since the knee is a joint—Read: it moves around a lot—pinpointing the exact painful spot can prove difficult.

Nevertheless, by and large, Runner’s Knee is described as an aching pain behind and/or around the kneecap.

To make sure you actually have PFPS, you may need to visit a doctor to give you a thorough physical exam.

In some cases, X-rays and MRIs—Magnetic Resonance Imaging)—and other tests are needed for a complete assessment.

But in most cases, if you are a runner, and you started experiencing the above symptoms, rest assured that you have runner’s knee, and it’s time to step back from running and treat the condition before you do more damage to the cartilage.

You may also experience swelling and/or popping or cracking sensations in the knee.

Additional Resource – Can you run again after knee replacement

Runners Knee – The Injury Process

At the root level, runners knee develops when the patella (the kneecap) tracks incorrectly over the femoral groove, which a groove in the thighbone—as you use your knee.

Under normal conditions, the patella rests in the femoral groove and glides effortlessly up and down as you bend and straighten your knee.

But when the patella is misaligned—or tracking out of its normal range— it can irritate the nerves around the kneecap and damage the cartilage beneath the patella, leading to knee pain and eventually, runners knee.

Not Just Runners

As I have already stated, Runners’ Knee is the most common overuse injury among runners, but it can also strike any athlete in a variety of fields—especially sports that require plenty of cutting and sharp lateral movements, such as skiing, basketball, and tennis, or any type of sport that’s arduous activity on the legs.

Runners Knee Causes

Pinpointing a single cause of runner’s knee may prove elusive.

There are so many factors that can lead to the condition.

Here are some of the causes:

Overuse. This is the most common cause.

The repetitive high impact nature of running—and other high impact activities that are strenuous on the knees—can irritate the nerves around kneecap and damage the tendons.

Misalignment. When the patella—kneecap—is slightly out of its correct position—in other words it’s out of alignment—running and other high impact activities that require a lot knee bending and twisting can wear down the cartilage of the kneecap, leading to pain and damage to the joints.

Muscle weakness. Muscle imbalances in the legs can also lead to the condition.

Weak glutes, hip abductors, and quadriceps muscles can reduce support and stability around the knees, which forces the kneecap to track out of alignment.

Muscle tightness. Tight hamstrings and calf muscles can put pressure on the knee, resulting in misalignment of the kneecap, thus increasing kneecap friction and pain.

Add to this the repetitive high impact nature of running and you have a recipe for runners knee.

Foot problems. If you have flat feet—also known as fallen arches or overpronation—this anatomical condition can overstretch the muscles and tendons of your legs, resulting in knee pain and irritation.

An unusual foot position forces the foot to roll inwards which significantly changes the way the forces go through the knee

Direct trauma. This is when you receive a direct trauma to the knee, such like a blow or a fall.

The shock impact can dislocate the kneecap, or even move it out of place, forcing it to mal-track over the femoral groove.

How to Treat Runner’s Knee

If you have runners knee, then there is no perfect answer to when your knee will be healed.

Nevertheless, to speed up the healing process, do the following.

Stop Running

This is obvious.

Stop doing anything, including running and other high impact exercises, that leads to knee pain, but feel free to do as much exercise as you can do pain-free.

Take as many recovery days (or weeks) as you need.

If you don’t want to stop exercising, then opt for cross training activities with minimum impact on the knee.

Join a yoga class, strength train or join a aqua jogging class.

Just because you have runners knee don’t mean that you should fall off the training wagon, and turn into a couch potato.

Ice your Knee

Ice therapy can help you assuage pain and reduce the swelling.

Do it for 10 to 15 minutes three to four times per day until the pain is gone.

Use cold packs or ice wrapped in a towel.

Compress The Knee

Support the injured knee by using sleeves, straps or an elastic bandage to accelerate the healing process and reduce pain.

Elevate your Knee

Another measure you can take is to keep the knee raised up higher then you chest level by elevating it on a pillow when you are sitting or lying down.

Take Anti-inflammatory Pills

I will only recommend that you take pills if the pain was too much to bear.

Non-steroidal anti-inflammatory medication, like Aleve, Advil, or most commonly Ibuprofen, will help with the swelling and the pain—especially if you needed more pain relief.

Just be careful. These drugs—like any other drug—have a dark side.

They can boost the risk of bleeding and ulcers—only used when your doctor says so or in cases of severe pain.

See a Doctor

In case your knee did not get well with the above steps, and the pain persists, then you may need to see a physician and have a professional examine your knee for a thorough medical evaluation.

In most cases, runners knee can be easily treated provided that you spot it early on and take the necessary action steps on the spot.

Severe Runners Knee Cases

In some severe cases of runner’s knee, the above steps may not help as much.

So what to do then?

Well, severe cases of the runner may need immediate surgery to fix the damage.

A surgeon could take out the injured cartilage or mend the position of the patella.

Hopefully, you will never have to endure severe cases of runner’s knee.

This condition—and most other running injuries—can be easily treated—when spotted at the right time and before they get any worse—and with the implementation of the right preventative strategies.

Additional resource – Your guide to ITBS

How to Get Back Running after Runner’s Knee

Here are the three keys to return safely to running after runner’s knee

Take your Time

Returning back to running, of course, will depend on how severe you damaged your knee.

Thus, it’s hard to guess how much recovery time you will need, especially when you put into consideration the biomechanical causes of the condition.

You cannot fix your muscles imbalances or running mechanics overnight.

So this cannot be rushed up. No one can

For instance, you may only need a few days off if you spot runners’ knee early, but if you have been running through pain for a while, you may need a lot longer.

But as a general guideline, full recovery from runner’s knee can take from four to eight weeks (or even more in severe cases) of no irritating activities—including running and other activities that require a lot of knee bending and twisting.

To stay on the safe side, opt for cross-training activities that don’t aggravate the pain and require minimum knee twisting and effort.

Take up aqua jogging, swimming, and the like.

And if a cross-training activity leads to knee pain, you shouldn’t be doing it.

The same approach applies for other knee injuries such as ITBS and patellar tendonitis.

Restart Slowly

Depending on how long you were out of the running field, it will take you to get back to running the way you used to.

A loss of cardio base and stamina is expected after a moderate layoff—even for just a couple of weeks.

Restart your running engine carefully and slowly.

Don’t force it.

Adopt a beginner’s runner mindset.

Fix the Root-Cause

Whether the root cause of your injury was biomechanical or any other cause, you will need to continue on working on it until it poses no future threats.

So please keep in mind that if you don’t strive to gradually fix the root-cause, it won’t just repair itself.

That was my mistake.

And please don’t repeat my mistake.

Additional Resource – Overpronation vs Underpronation

 

 

How to Increase Running Speed

by
runner trying to Increase Running Speed

Looking for the best advice on how to increase running speed? You’ve come to the right place!

Whether you’re training for your first 5K or aiming to improve your marathon time, getting faster is a goal most runners have.

When I first started running, I was obsessed with getting faster. I thought the secret was just running more and more miles and I found myself frustrated and wondering what I was missing.

That’s when I started to explore other techniques—ones that didn’t just focus on piling up the miles.

And once I tried out the strategies below, my speed picked up in weeks.

So, if you’re looking to break through that speed barrier without burning out, this guide is for you.

Strength Training

Strength training really speeds you up. When you build stronger muscles, you can generate more power each each stride.

Getting strong also helps prevent injuries. This is because stronger muscles are better equipped to handle the repeated impact that comes with running.

I didn’t pay much attention to strength training for a long time. After injuries and getting outrun, I learned gym time is essential

I started with basic bodyweight exercises like squats and planks, and eventually added in weights. I was surprised at how quickly I saw improvements in my endurance and speed. It turns out that stronger legs and a solid core really do make a difference.

Here are the exercises I swear by:

  • Squats: A fantastic exercise to build strength in your quads, hamstrings, and glutes. These muscles generate a lot of power when running, especially when you’re trying to pick up the pace.
  • Planks: A strong core is essential for maintaining good running posture, which helps you run efficiently.
  • Lunges and single-leg exercises: These strengthen each leg independently, improving balance and stability.
  • Plyometric exercises: Explosive moves like squat jumps and box jumps help develop fast-twitch muscle fibers, which are responsible for bursts of speed.

Try to include two strength training sessions per week into your routine. Focus on full-body exercises, but don’t forget to give special attention to your legs and core.

Don’t know where to start?

Check these five posts:

Interval Training

Interval training will definitely speed you up. This type of training alternates between high-intensity running (sprinting) and low-intensity recovery periods (jogging or walking). Interval training pushes your cardiovascular system to its limits, helping you build endurance and speed simultaneously.

My first interval session was brutal. My lungs felt like they were on fire, and I questioned whether it was worth it. But after just a few weeks, the results were undeniable. My legs felt springier, and I was able to maintain a faster pace on my regular runs.

One of my go-to workouts now is a simple interval session where I sprint for 30 seconds, then jog for 60. I try to do at least eight repeats, and even though it’s brutal, there’s something satisfying about pushing myself to the limit.

Intervals train you to run faster, without extra miles. It’s also a great way to burn a ton of calories in a short period of time.

How to get started:

  • After warming up, sprint for 30 seconds to one minute at near-maximum effort.
  • Follow this with one to two minutes of easy jogging or walking to recover.
  • Repeat this cycle 6 to 8 times.

As you get stronger, you can increase the number of intervals or the length of your sprints. Remember, the key is to give it your all during the sprint so that by the end of your interval, you’re feeling it.

Note – You’ll need need a stop watch to keep track of time when performing intervals.

Drill Training

I ignored speed drills for too long. Then, a running buddy convinced me to join him in some acceleration strides and high-knee drills after one of our easy runs. I felt ridiculous at first, lifting my knees so high and sprinting in short bursts, but the drills helped me improve my form and increase my cadence.

I’ve kept them in my training routine ever since, and I can say without a doubt that they’ve helped me shave off some seconds from my race times.

Here’s the truth.

Speed drills will fast-track your pace and polish your form. Speed drills help improve your coordination, strengthen your muscles, and increase your running cadence—all crucial components for running faster.

Some speed drills to try:

  • High Knees: This drill helps improve your knee lift and running cadence. Focus on quick, powerful steps while engaging your core.
  • Butt Kicks: Another great drill to help you focus on increasing your cadence and getting your feet off the ground quickly.
  • Strides: Run at a controlled fast pace for 20–30 seconds, focusing on good form. Strides help you work on maintaining speed without the pressure of a full sprint.

These drills are excellent to incorporate into your warm-up before a run or as a standalone workout once or twice a week.

You can also try this agility ladder routine.

Hill Training

For speed and stamina, run hills.

Running uphill forces you to engage more muscle fibers than running on flat terrain. It’s a tough workout, but the payoff is huge. Hills help build strength in your quads, hamstrings, and calves, which in turn gives you more power when you return to flat running.

Here’s how to start: Find a hill that’s about 50 to 100 meters long and not too steep. After a warm-up, run uphill at a hard but manageable pace. Once you reach the top, jog or walk back down to recover, repeat this 6 to 8 times. Over time, aim to increase the number of repeats or the distance you’re running uphill.

Plyometric Training

Plyometric exercises, or “jump training,” help develop explosive strength. Since running is essentially a series of single-leg jumps, plyometrics train your muscles to generate more power with each stride.

Plyometrics sounded intimidating to me at first. I imagined myself face-planting while attempting box jumps or landing awkwardly during squat jumps.

But I decided to give them a shot, starting with basic moves like jump squats and single-leg hops.

At first, my legs were jelly after just a few reps, but as I kept at it, I noticed that my running stride felt more powerful and efficient.

Here some exercises to try:

  • Box Jumps: Jump onto a sturdy box or platform and step down. This builds explosive leg strength.
  • Lateral Jumps: Jump side-to-side over a line or cone. This helps improve coordination and leg power.
  • Burpees: A full-body movement that combines a squat, jump, and push-up.

Adding plyometric exercises into your strength training routine once or twice a week will help you develop the power needed for faster running.

Improve Your Running Cadence

Running cadence refers to how many steps you take per minute. Research shows that the most efficient runners have a cadence of around 180 steps per minute. If your cadence is lower, it means you’re likely overstriding, which can waste energy and slow you down.

Here how to improve your cadence:

  • Start by counting how many times your right foot hits the ground in one minute, then multiply by two to get your total steps per minute.
  • If your number is below 170, focus on taking shorter, quicker steps. It should feel like you’re “dancing” lightly on your feet.

Jump Rope

Jumping rope is an underrated but highly effective exercise for runners. It improves foot speed, coordination, and endurance—all while giving your calves, quads, and glutes a great workout. Jump rope also strengthens the muscles around your ankles, helping to prevent injuries.

Start by incorporating 5 to 10 minutes of jumping rope into your warm-up or cross-training routine. As you get more comfortable, increase the duration or try different variations like alternating feet or high knees while jumping.

To take this classic workout to the next level, increase the duration and intensity of your jump rope exercise, building it up to 20 to 30 minutes.

You can also play with your feet for more challenge. Try alternating feet, jumping on one foot, or jumping on your heels.

Focus on Proper Running Form

I only focused on form after a coach noticed my overstriding. It took some practice (and a lot of mental reminders) to correct my posture, but once I did, I started running more efficiently.

Here’s what you need to keep on mind when it comes to running form:

  • Keep your torso tall and chest open. Imagine a string pulling you up from the top of your head.
  • Focus on landing your foot directly underneath your body, not in front of you. This helps reduce the impact on your joints and keeps your momentum moving forward.
  • Keep your arms at a 90-degree angle, swinging them forward and back (not across your body) to help drive your legs.
  • Relax your hands and shoulders. Tension in these areas wastes energy.

Lose Weight (If Necessary)

After struggling with a plateau in my speed, I decided to make some changes to my diet and shed a few extra pounds. I didn’t expect it to make a huge difference, but it was like flipping a switch. Running felt easier, and I started hitting paces that seemed impossible before.

Don’t take my word for it.

Research revealed that losing weight (fat, not muscle) can help runners improve running times—cutting roughly two seconds off a mile for each pound lost.

For example, a 15-pound weight loss should cut about 80 to 90 seconds of 5K race time.

The reasoning?

The more weight you carry, the more effort you expend to run from point A to point B, thus, the less power you have overall.

Don’t believe me?

Try running while strapping on a 25-pound backpack then tell me how you feel.

You’ll, sooner than later, realize how hard it is to achieve, let alone maintain, speed.

Now picture how much easier it would be if you were many pounds lighter.

Be Consistent

Finally, one of the most important aspects of improving your running speed is consistency.

Speed doesn’t come overnight—it takes time and dedication. Make sure you’re running at least three to four times a week, with a mix of interval training, long runs, and strength workouts.

Being consistent with your training allows your body to adapt, helping you gradually become stronger and faster.

Here’s a simple plan you can follow to work on your speed:

  • Monday: Interval run – 8 x 400m at 80–90% effort
  • Tuesday: Strength training (focus on legs and core)
  • Wednesday: Hill workout – 6–8 hill repeats
  • Thursday: Easy run or rest day
  • Friday: Tempo run – 4 miles at a comfortably hard pace
  • Saturday: Long run at an easy pace
  • Sunday: Rest day or light cross-training

Running Speed FAQ

I know that you have more than one pressing questions about boosting your running speed. Let me address some of the most common ones.

How long does it take to increase running speed?

The timeline for speed improvements varies, but with a consistent speed-focused training plan, most runners see progress within 4-6 weeks. This timeframe allows your body to adapt to new training stimuli, such as interval training, tempo runs, and hill sprints. Remember, consistency is key. Stick to a routine, and you’ll likely notice gradual improvements in your pace and endurance.

What is the best exercise to improve running speed?

There’s no single “best” exercise for speed, but interval training is highly effective. Short bursts of fast-paced running followed by rest or easy jogging help increase your anaerobic capacity and teach your body to handle higher speeds. Workouts like 400-meter repeats on the track or timed sprints (30 seconds on, 30 seconds off) are great options. Try incorporating intervals into your training once or twice a week for maximum benefit.

Does running on hills help with speed?

Absolutely! Hill training is like strength work in disguise—it builds power, endurance, and speed all at once. Uphill sprints strengthen key muscles used in running and improve your form by promoting a forward lean and higher knee drive. Try hill repeats once a week, running hard uphill for 20-30 seconds, then walking back down to recover.

What should I do if I don’t see improvements in my speed?

If you’re not seeing progress, consider tweaking your routine. Common issues include overtraining without enough recovery, or not varying your workouts enough. Make sure you’re balancing hard effort days with easier ones, and try different types of speed work like intervals, tempo runs, and hill sprints. Give yourself time, stay consistent, and keep track of your progress. Sometimes, small adjustments can make a big difference!

Conclusion

By doing interval workouts, increasing cadence, working on technique, losing weight, running hills, and incorporating consistency, you’ll be able to take your running speed to an entirely new level.

Now the ball is in your court. Do you have any other tips to share? If so, then feel free to do so in the comments section below.

I hope my guidelines for increasing running speed will help you become faster than you ever thought possible.

In the meantime, thank you for dropping by.

Keep running strong.

David D.