Runner's Blueprint

Top 11 Weight Loss Rules For Runners

March 16, 2023November 12, 2014 by David Dack

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basis, it might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer

6 Fat Burning Running Workouts

July 11, 2024November 12, 2014 by David Dack

Looking for the best fat burning running workouts? Then you have come to the right place.

I love running.

The time I spend outside with my feet hitting the pavement is the highlight of my day.

And if you are a runner like me, then you definitely know what I’m talking about.

My love story with running started when I made the decision to lose weight and get into a better shape roughly 8 years ago.

In fact, most people start running main reason:

Losing weight and/or keeping it off for good.

The other benefits, like improved endurance, cardiovascular health, good aesthetics, and other gains, are mainly bonuses.

The Two Keys To Weight Loss Running

Get this: To lose weight effectively with running, you need to

follow a sound and healthy diet (not the subject of this post) and
follow a running routine that’s specifically tailored to help you burn the maximum amount of calories in the shortest time possible (the subject of this post).

Therefore, if you are looking to burn off some serious calories on your next run, here are the 6 run workouts you should be doing.

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

The Best Fat-Burning Running Workouts

1. Intervals

Unless you have been living under a rock for the last decade, intervals—the notorious short bursts of intense exercise mixed with periods of recovery—are by far, the most efficient way to burn calories on the run.

And here is why.

Intervals’ Benefits

According to a study from the University of New South Wales, in Australia, opting for running intervals can burn up to three times as much calories as running at a comfortable and easy pace.

That’s a lot of calories.

Other studies have come to similar conclusions.

According to study in Medicine & Science in Sport & Exercise, subjects who opted for an interval running method—running hard for two minutes followed by a three minutes recovery jog—burned more calories in the 24 hours following their workouts than those who opted for the slow, steady mileage.

Plus, according to the same research, the sprinters lost about 4 percent of their body fat while other group didn’t lose any.

I can go and on about the benefits of HIIT for runners, but that’s a topic for another day.

Additional link – Slow running vs fast running for fat loss

Starting Interval Run Workouts

The intensity and duration of each sprint depend , mostly, on your fitness level and training goals.

As a general guideline here is how to proceed with your next sprint session.

Jump on the treadmill hit the track, or find a flat section of road and follow these speed training instructions.

Start the workout with a decent warm-up.

Jog slowly for 5 minutes, followed by dynamic exercises to get your body and muscles ready for the hard efforts ahead.

Next, once you are properly warmed up, sprint for 20 seconds, jog for 30 seconds for recovery.

Then sprint again.

Repeat the cycle six to eight times, then finish off the session with a cool down.

Jog slowly for 5 minutes and stretch your whole body afterward.

Note – You’ll need a stop watch to keep track of your run intervals.

Additional resource – Here’s how to reduce body fat.

2. Weighted Sprints

Add more intensity to your sprints by opting for the weighted intervals option.

A Weighted Vest gonna help you burn more calories.

In fact, walkers who wore a vest that was roughly 20 percent of their body weight burned 14 percent more calories, according to an article published in the Fitness Magazine.

The weighted vest will only help you shed some mad calories, but it will also help you improve your performance.

Runners using weighted vests for training drills often experience boosted performance once the weight is removed.

Follow the same sprint pattern above, but this time, strap on a weighted vest for more intensity and resistance.

Opt for only five to 10 pounds vest or keep your weighted vest between 5 and 10 percent of your total body weight.

Strapping on too much weight will place too much stress on your knees and lower back, which can cause trouble.

3. Hill Runs

Hills are all about taking your sprint sessions to the next level.

In fact, most fitness experts and training coaches consider hill sprints as the most intense of running workouts that there is.

Why Hills Are Superior?

The reasons why hills are so efficient are simple.

Hills engage more muscles than flat terrains, leading to an increased calorie burn.

They also strengthen lower body muscles, improving speed and explosiveness, and improving fitness levels.

For more on hill running, check my post here.

Starting Hill Interval Runs

Set your treadmill at a 5 percent incline, or better yet, find a gentle hill outside to do this.

After warming up on flat surface—5 minutes jogging along with some ballistic stretching—run up the hill at a hard but sustainable pace for 20 seconds.

Jog back to starting position, recover and run up the hill again.

Repeat six to eight times.

Depending on your fitness level and training goals of course.

Finish off the session with a proper cool-down.

4. The Stairs

Stair running is next level of hill training.

The stairs are simple, challenging and a universal gym all on their own.

And what I really love about the stairs is that you can do all sorts of bodyweight exercises on them.

Exercises to add to your stair workouts include elevated push-ups, stair lunges, stair squat jumps and plank holds.

Find The Right Stairs

In almost any city, you can find many suitable outdoor steps to exercise on.

As a result, make sure to pick a flight of stairs that’s right for you, whether it’s in the school stadium, your office building, or in your house.

As long as they are safe, you’re good to go.

The Workout

Warm up properly by slowly walking up and down the stairs for at least five minutes.

Next, sprint hard from the bottom of the stairs to the top as fast as possible. Jog or power walk down for recovery.

Repeat the cycle for at least 15 minutes.

Finish off your session with a cool-down.

Stretch afterward.

Additional resource – How to measure body fat percentage

5. Tabata Protocol Runs

Tabata protocol runs are my favorite type of running of all times.

They are powerful.

They are intense.

A Tabata session is simple and straightforward.

You explode at full effort for twenty seconds of maximum output, followed by ten seconds of rest, then repeat the cycle eight (or more) time without a pause.

With the Tabata protocol I’m sharing with you today, you will be adding bodyweight exercises to the mix.

Doing so is perhaps the most rewarding—and physically challenging—way to carry on your next fat burning running workout.

The good thing is that almost any exercise can be incorporated within your Tabata sprints.

Squats, pull-ups, lunges, you name it.

There is nothing more challenging—yet very rewarding—than using your own body weight in combination with running to test your breaking points in terms of stamina and endurance.

Here is the routine. Keep in mind that the basic recipe for Tabata training is: 20 seconds of intense training (in other words maximum effort or maximum reps) with 10 seconds of rest for a total of 8 rounds.

After a decent warm-up (5-minute jog and some light stretching) do the following:

Exercise One: Sprint 200 meters, 10 seconds rest.

Exercise Two: Tabata push-ups as many as possible in 20 seconds, 10 seconds rest.

Exercise Three: Sprint 200 meters, 10 seconds rest.

Exercise Four: Tabata squats as many as possible in 20 seconds, 10 seconds rest.

Exercise Five: Sprint 200 meters, 10 seconds rest.

Exercise Six : Tabata sit-ups as many as possible in 20 seconds, 10 seconds rest.

Exercise Seven : Sprint 200 meters, 10 seconds rest.

Exercise Eight: Tabata burpees as many as possible in 20 seconds, 10 seconds rest.

Exercise Nine: Sprint full effort until you can’t do no more.

Finish off this powerful session with a proper cool down.

Jog slowly for five minutes and stretch your whole body.

Additional resource – How to eat less sugar

6. Go Long

Contrary to popular belief, long runs are NOT the best way to losing weight while running.

Of course, you will ALWAYS burn more calories with a 30-minute sprint workout than a 45-minute long easy run.

But the long run should also be a part of your running program—regardless of your fitness goals and here is why.

Nonetheless, I still believe that you ought to add these long slow distance runs, or LSD for short, into your training program.

Benefits Of Running Long

Long runs improve your base fitness level, helping you reap more from the high-intensity workouts.

They also boost your heart rate capacity, strengthen your ligaments and improve your endurance, so you will eventually feel stronger during your sprints—and short—runs.

What’s more?

Long runs are also ideal for working on improving your running form and mechanics.

You only need to log in one long run session per week to the max calorie-torch benefits. Also, make sure to run all of your long runs at a conversational pace for no more than 45-minute, then build on that while abiding by the 10 percent rule.

Hopefully, you will try out some of these fat burning running workouts.

In the meantime, feel free to leave your comments below, or send your questions and suggestions.

If you’d like more strategies for losing weight while running, check my lose belly fat extensive article.

Thank you for reading my post.

Additional resource – Trx 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.

Image Credit – Flick through Gina Smith

Enregistrer

The 8-Week Beginner Running Plan

October 4, 2024July 5, 2014 by David Dack

Thinking about getting into running but not sure how to take the first steps?

Then you need a beginner-friendly running plan.

I remember when I decided to get into running—it felt overwhelming. The thought of hitting the pavement was intimidating, even for just a few minutes.

But here’s the thing: it doesn’t have to be!

If you’re thinking about starting your running journey, let me walk you through it, step by step, with the plan I wish I had back then.

We’ll start slow and steady—trust me, it’s the best way to stay injury-free and enjoy the process.

Let’s get to it.

Start Slow—Seriously

I can’t stress this enough: my biggest mistake early on was going too hard and fast.

I’d lace up my shoes and think I could crush a few miles.

Spoiler: it didn’t go well.

I ended up with shin splints that sidelined me for weeks.

Not just beginners who are guilty of this. Even for those already in decent shape, have perfect technique, and have $200 shoes, running will always be a high-intensity, high-impact exercise.

Not much we can do about that.

So here’s my advice—take it slow.

When you’re just starting, you’re building a foundation, which takes time.

Think of it this way: you wouldn’t try to lift the heaviest weight in the gym on your first day, right? The same goes for running. Your muscles, tendons, and joints need time to adjust to the new impact.

That’s where the rule of gradual progress comes into the picture. Try to ignore this rule and you’ll only end up hurting yourself. And that’s not what you want for sure.

How Long Does it Take?

Sorry, I don’t have the EXACT answer because every runner is different and responds differently to the high-impact stress of running.

Every runner is unique—with every meaning of the word.

In other words, it all depends on the individual.

To give you some perspective, the following are the factors to consider when determining how long it should take you to become a runner.

Your current shape—or how to fit you where before you take up running.
Your age. The younger you are, the quicker you can get in shape.
Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.
Your running program. If you follow my free beginner running plan, there’s a strong chance you can make it ASAP.

The Run-Walk Method—My Lifesaver

Let’s talk about something that saved me when I started—Jeff Galloway’s run-walk method.

I’ll be honest: I wasn’t thrilled at the idea of walking in between my runs at first. I thought it would slow me down. But here’s the truth: it made running doable and helped me avoid injuries.

You start by alternating between running and walking. It could be 30 seconds of jogging followed by a minute of walking or more running and less walking as you get fitter. It’s about finding a rhythm that works for you. When I first did this, I ran longer and felt stronger without realizing it!

Walking to Running Ratios

To make the most out of the walk/run method, you must choose the right recipe. And that entirely depends on your starting point.

Here are three walk-to-running ratios to experiment with. Pick the Ratio that feels the most appropriate for you.

The Newbie: Jog for 20 to 30 seconds. Then walk for one to two minutes
The Intermediate: Jog for three to five minutes. Then take a two to three minutes walking break.
The Experienced: Jog for eight to ten minutes. Then walk for 30 seconds to one full minute.

What’s more?

Another thing to remember is to take walk breaks before the no-return point; otherwise, it might be too late to keep going.

Keep It Conversational

One of my running buddies used to say, “If you can’t hold a conversation, you’re going too fast.” And she was right. Your pace should be relaxed when you start, like chatting with a friend. This is what we call a “conversational pace.” If you’re huffing and puffing, slow down. It’s not about speed in the beginning—it’s about consistency and building a base.

Time First, Distance Later

Here’s another lesson I learned the hard way: don’t focus on distance immediately. It’s tempting to hit that 5K or 10K milestone, but building up your stamina first is more important. Focus on the amount of time you spend running, not the distance. When your body is ready, the distance will come naturally.

Don’t Skip Rest Days

Trust me on this one—your body needs time to recover. When I first started, I thought I could just power through every day, but all it got me was sore muscles and burnout. Plan two weekly rest days, and don’t feel guilty about them. Rest days are just as important as your running days.

The Right Shoes

One last thing—ensure you’re running in shoes that work for your feet. Trust me, good shoes make all the difference. It was like night and day when I switched to a pair that properly supported my feet.

My 8-Week Plan For Beginner Runners

This eight-week program is designed to take you from a complete beginner to being able to run a 5K distance comfortably

My beginner plan assumes that you’re a beginner runner who can already walk briskly for one hour four to six times per week. If that’s out of the realm of possibility, I’d recommend starting with a walking plan first.

Note: if you can already run for more than half an hour with ease, then skip this.

Experienced runners may up the ante by doing other forms of running, such as sprints, hill reps, or working on increasing mileage for the long run.

P.S – You can also Try this couch to 5K plan.

Beginner Running Plan – Week 1:

Warm up by walking for 5 minutes at a brisk pace.

Then alternate running for one minute at an easy pace followed by three minutes of brisk walking.

Example: Run 1-minute, walk 3-minute.

Repeat the cycle 5 to 7 times.

Finish off the sessions with a 5-minute easy walk.

Do three sessions per week.

Beginner Running Plan – Week 2:

Run 2-minute, walk 2-minute. Repeat six times.

Do three workouts.

Beginner Running Plan – Week 3:

Run 3-minute, walk 1-minute. Repeat five times.

Do three workouts.

Beginner Running Plan – Week 4:

Run 5-minute, walk 90-second. Repeat four times.

Do three workouts.

Beginner Running Plan – Week 5:

Run 8-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan – Week 6:

Run 12-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan – Week 7:

Run 15-minute, walk 1-minute and run another 15-minute. Do three workouts.

Beginner Running Plan – Week 8:

Run 30-minute at an easy and controlled pace. Do TWO workouts.

This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level.

More Resources for The Beginner Runner

For more beginner running advice, check some of my posts here:

Couch to 5K
How to start running
Couch to 5K on the Treadmill
Who invented running
The history of running – Wikipedia
Learn here which running app would be the best to track your training progress.
Here’s how to create a running plan

That’s it for today.

Please make sure to take action and remember to always stay within your fitness level. I hope my free running program for beginners has you covered.

Thank you for reading this short post.

Cheers.

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

August 29, 2023July 5, 2014 by David Dack

Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

Rounding the shoulders,
Shrugging the shoulder near the ears,
Holding on to tension,
Swinging the arms too widely,
Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles.

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement. Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

The Vastus Medialis,
Intermedius,
Lateralus, and
Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

The biceps femoris,
The Semitendinosus, and
The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

The Gluteus Maximus,
The Gluteus medius, and
The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

The large gastrocnemius, or outer calf; and
The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

Lie on your stomach
Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
Hold the weight in front of your body while keeping your back straight.
Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do. These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

Stand with your feet hip-distance apart with your toes facing forward
With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
Squat until your thighs are parallel to the ground.
Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

https://www.youtube.com/watch?v=mG-Stc3c7N0

Start by holding two dumbbells or a weighted bar in front of your body.
While standing tall, shift your weight to your right foot
Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
Lower the weight while keeping it close to the tops of the legs.
Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

Standing tall, balance on your right foot,
Squat down by bending at the knee and sitting your hips back.
Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
As you press the weights up with your right hand, rotate your body to the right side.
Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

Weight Lifting For Runners – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

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

In the meantime thank you for reading my post

Keep Running Strong

David D.

The Greatest 72 Running Tips Of All Time

March 16, 2023June 11, 2014 by David Dack

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.

To become a runner, you need to start running.

It’s that simple, period. Accept the challenge and do your best—even if it scares the hell out of.

If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.

When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.

Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least 10 minutes to stretch, relax your body and contemplate on what you have just completed.

Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

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How fast (or slow) should you go on your first sessions
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The seven most common running injuries….how to deal with them before they progress into major ones!
The quick standing stretching routine that keeps you flexible even if you’re busy as hell
The 10-minute warm-up you must do before any session to get the most of your training
And much, much more.

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“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.

The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.

Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.

Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.

Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.

Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.

Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.

Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image

Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.

The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.

Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.

To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo

Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.

Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.

From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Improving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.

If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.

If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.

Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.

Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.

Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are the norm, but your best to run on proper surfaces.

Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .

Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs

Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.

Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.

Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.

Why are you running? Come up with at least five reasons and keep them close to heart.

I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.

Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.

I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.

A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.

Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.

Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.

When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.

I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music.

So use music to get your mental state up to the challenge.

To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.

Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.

Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.

If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.

Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.

Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.

Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.

Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.

Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.

Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.

Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.

The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.

Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.

To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.

Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.

During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.

To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.

A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.

Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.

Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.

New to Running? Start Here…

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