Runners’ Motivation

Want to improve your running motivation? You came to the right place. In this section, you’ll discover plenty of articles and guides that can help inspire your running routine and improve the mental aspect of your running game. What’s not to like, I daresay!

How to Start Running When Overweight – The Fat People Running Guide

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Would you like to learn how to start running when overweight? Then this fat people running guide is what you’re looking for.

In today’s post, I’m going to show you to take up running when you’re fat (or really out of shape).

In this introduction to running for fat people, you’ll learn more about:

  • Is Running bad if you’re Overweight?-
  • Are you too fat to run?
  • Is Running a Great Way to Lose Weight For Fat people?
  • Things To Consider Before You Start A running Program When You’re Overweight
  • The 8-Week Beginner obese running plan you Need
  • Running Technique For the Overweight
  • Finding Enough Motivation to start and keep training
  • Achieving Your Weight Loss Goals
  • And so much more.

Here we go…

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

Fat People Running? FAQ

First things first, let’s address some of the most common questions I get asked by my friends and online about starting a running plan for the overweight.

Is Running Good For fat people?

Of course, yes!

Running regularly can help you lose weight and keep it under control, even though starting can be hard, especially if you haven’t done any exercise for a while.

Sure, running’s high impact nature can take a toll on your joints, but being (and staying) overweight poses more danger.

In fact, the extra weight can not only harm your joints but the rest of your body than running will ever do.

Here’s the full guide to how many calories do you burn running a mile.

Additional source  – Does running burn stomach fat?

Am I To Fat to Run?

First of all, I don’t know you and I have no idea what you’re dealing with nor how much overweight you are.

But, all in all, yes, you can become a runner when you’re fat.

As long as you can walk, breathe, and sweat, everyone can become a runner with the right program.

You might be well behind the curb but you’ll eventually get there once you stick to training.

*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. 

Before You Start running
When Overweight

Before you take up running, there are a few things to consider and do to make sure you start on the right foot.

Let’s look at a few:

See Your Doctor

When you’re obese and want to start running (or become more active),

your first step should be a visit to your doctor.

It’s always better to be safe than sorry.

The last thing you want when starting an exercise plan is to hurt yourself.

During your visit, expect to undergo an extensive physical assessment.

Be honest to get the most accurate feedback and advice.

You’re only cheating yourself by not telling the truth.

Some of the issues to address include:

  • Any history of a heart condition including blood pressure,
  • Kidney health,
  • Any respiratory diseases (including asthma or lung diseases),
  • Joint issues (such as arthritis and trauma history),
  • Current medication, and
  • Any other pertinent issues in your medical history.

Once you get the green light from your physician it’s time to get going.

Proper Footwear

What I love the most about running is that you don’t need much to get started.

But, a pair of GOOD and PROPER running shoes is a must.

Run in ill-fitting shoes and you’ll make your body prone to Achilles Tendonitis, knee pain, shin splints, and other injuries.

How to find proper running shoes?

Simple.

Go to the nearest specialty running store, where trained staff will examine your foot type and your running gait.

This might be a bit expensive, but it’s worth the price in both the short and long term.

If you have a high BMI, consider consulting with an orthopaedist.

They will assess your lower limbs and help you choose (or even prescribe) the right shoes or orthotics.

Running Clothing For The Obese Runner

Choose technical gear (clothing specifically designed for runners) that’s comfortable, fits well, and is within your budget.

I highly recommend compression gear for fat runners.

These are typically made of lightweight fabric that pulls moisture away from the skin while providing extra support.

It also helps prevent swelling in the legs and arms and may reduce muscle soreness afterward.

Compression gear also helps with chafing.

In overweight runners, the underarms and inner thighs are the most vulnerable.

Chafing can cause rashes and raw skin, which is painful.

My recommendation?

A pair of tight spandex pants and a compression shirt.

The pants will keep your thighs from rubbing together, whereas the shirt can help those who feel self-conscious about the way they look while running.

Additional resource – How to find affordable running clothes

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

 A Running Plan For obese Beginners

Gotten the green light as well as basic running gear?

Great! It’s time to get started!

Let’s look at the actual steps you need to take in order to become a runner when you’re overweight.

Walk First

It might seem like the simplest exercise in the world, but to become a runner you’ll need to walk first.

In fact, walking is the perfect stepping stone to the world of running.

Walking is a low-impact exercise that can be done without making a huge commitment.

It helps you build the endurance and strength needed for intense exercise.

It’s also perfect for revealing any underlying issues.

For instance, if you experience knee pain while walking, take it up with your doctor, or at least be aware that something might be amiss.

Action Step

Start out by walking three to four times the first week and work your way up.

By four weeks in, you should be able to walk five to six times a week, each session lasting 50 to 60 minutes.

Here’s the ideal walking session.

  • Begin your session with a 5-minute slow walk as a warm-up.
  • Increase your intensity to a brisk walk pace and stick with it for at least 20 to 30 minutes.
  • When you’re near the end of your walk, slow down then stretch your body to bring your heart rate down.

Important Note: Stay at this stage for as long as you have to.

Progress at your own pace.

Remember, you’re not competing with anybody other than yourself.

Just don’t give up.

Additional resource – Here’s your guide to running three miles a day.

Start Run/Walking 

Once you can briskly walk for at least 60 minutes pain-free, start adding running segments to your sessions.

That’s what’s known as the run/walk method.

Action Step:

Start your session with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles.

Next, jog for 20 to 30 seconds, then walk for 30 seconds to one full minute.

Repeat the cycle for 15 to 20 minutes, then wrap it up with a 5-minute walk as a cool down.

Once you’re comfortable jogging for one minute, increase your jogging time to 90 seconds.

Once 90-seconds feels like a breeze, increase it to two minutes.

Continue adding on in this manner.

Feel like too much to handle?

Don’t worry.

I’ve already provided you below with the exact overweight runner plan you need to get started.

Whatever you end up doing, make it a rule to gradually increase the time you spend running while taking less and less time for recovery.

Your goal is to be jogging for at least 20 minutes without too much huffing and puffing.

Additional Resource – Here’s how to much to run to lose weight

Listen to your Body

By far, this is the most important rule to abide by when you start running or any other form of exercise.

It’s okay—and expected—to experience a little muscle soreness the day after a workout, especially during the first few weeks.

After all, all good things happen when you step outside of your comfort zone.

You’ll be sweating, your heart rate will increase, and you’ll find it hard at times to keep at it.

But, if you’re doubling over in pain, you’re doing it wrong. Nizagara 100 https://tyackdentalgroup.com/nizagara

Slow down if you notice any of the following red flags:

  • Nausea
  • Intense chest pain
  • Vomiting
  • Severe muscle or joint pain
  • Confusion
  • Loss of balance
  • Heart palpitations
  • Dizziness or vertigo

Recover Well

If you run hard every day and sneeze at the importance of rest, then you’re flirting with disaster.

In fact, recovery is as important to progress as the training itself.

For starters, alternate hard training days with rest days.

In case you don’t want to have a whole day off, then cross train.

Ideal options for beginners include swimming, strength training, spinning, and yoga.

If it’s too much for you, simply call the day off.

Take more time if you need to, but stick to your plan.

Additional resource – How to combine keto and running

 The 8-Week Running Plan for Obese Beginners

So how do you come up with a running plan when you’re fat?

It’s actually quite simple.

The following 8-week plan will have you follow a jog/walk training method.

Over the course of the upcoming weeks, you’ll gently shift the balance until you’re running more than you walk and past the point where you should be able to run for 20 to 30 minutes at an easy and slow pace.

Fat People Running Plan – Week One

  • Monday – Run two minutes. Walk two minutes. Repeat 6 times.
  • Tuesday—Run two minutes. Walk two minutes. Repeat 8 times.
  • Friday—Run two minutes. Walk one minute. Repeat 6 times.

Fat People Running Plan – Week Two

  • Monday —Run two minutes. Walk one minute. Repeat 8 times.
  • Tuesday —Run two minutes. Walk one minute. Repeat 10 times.
  • Friday—Run two minutes. Walk one minute. Repeat 8 times.

Fat People Running Plan – Week Three

  • Monday—Run three minutes. Walk two minutes. Repeat 6 times.
  • Tuesday—Run three minutes. Walk two minutes. Repeat 8 times.
  • Friday—Run three minutes. Walk one minute. Repeat 6 times.

Fat People Running Plan – Week Four

  • Monday—Run five minutes. Walk three minutes. Repeat 3 times.
  • Tuesday—Run five minutes. Walk three minutes. Repeat 4 times.
  • Friday—Run five minutes. Walk three minutes. Repeat 5 times.

Fat People Running Plan- Week Five

  • Monday—Run five minutes. Walk two minutes. Repeat 5 times.
  • Tuesday—Run five minutes. Walk two minutes. Repeat 5 times.
  • Friday—Run five minutes. Walk one minute. Repeat 4 times.

Fat People Running Plan – Week Six

  • Monday—Run five minutes. Walk one minute. Repeat 4 times.
  • Tuesday—Run five minutes. Walk one minute. Repeat 5 times.
  • Friday—Run seven minutes. Walk two minutes. Repeat 3 times.

Fat People Running Plan- Week Seven

  • Monday —Run seven minutes. Walk two minutes. Repeat 3 times.
  • Tuesday—Run seven minutes. Walk two minutes. Repeat 3 times.
  • Friday—Run 10 minutes. Walk three minutes. Repeat two times.

Fat People Running Plan- Week Eight

  • Monday—Run 10 minutes. Walk three minutes. Repeat two times.
  • Tuesday—Run 12 minutes. Walk three minutes. Repeat two times.
  • Friday—Run 20 minutes at an easy and slow pace.

For more structure, give this 30-day running challenge a try.

 Running Technique
For the Obese Runners

Fat People Running Plan

I hate to break it to you but if your running technique isn’t dialed in from the get-go, you’ll definitely increase your chance of injury, especially when you’re an overweight beginner.

Sure, the human body is designed to run, but that doesn’t mean that running form comes naturally to most of us.

That’s why one of the most common mistakes beginners make is running with bad form.

Here’s what to keep in mind to improve your form:

  • Run Tall. Stay upright, while keeping your back flat, spine straight, eyes gazing forward, and shoulders back. Imagine a cord pulling you up from your hair.
  • Keep your head balanced, shoulders back and under your ears, and pelvis straight and neutral. Avoid sticking your butt out or arching your back.
  • Engage your core muscles. A strong core is key to efficient running.
  • Create flow. Keep moving your elbows forward and backward in tune with your lower body.
  • Stay relaxed. Keep your body relaxed, especially the face, neck shoulders, and hands.
  • Seek help. Schedule a few runs with a coach or take a class to work on proper form.

Additional resource – How to start running with your dog

How to Start Running When
Overweight – Motivation

Taking up running is only the first step.

To keep moving forward you’ll need a few tricks up your sleeves to help improve your running motivation.

Let’s look at a few.

Do it For Yourself

No doubt you’ll draw a lot of attention when you’re a fat runner, and some of it might not be positive.

Not all people are supportive, and you shouldn’t expect a high-five from everyone you meet on the road.

As a rule, ignore the haters, because (in the words of Taylor Swift), “Haters going to hate hate hate.”

That’s all they do, 24/7.

Don’t let the mind games and name-calling interfere with the process, and please, don’t let anyone, but you dictate how you should be living your life.

Keep your focus on you and nobody else.

Cultivate a positive attitude no matter what happens, even if your workouts suck.

(They are supposed to suck.)

Additional resource – Here’s how to lose 100 pounds.

Don’t Compare

One of the worst traps you can fall into while running when you’re overweight is comparing yourself to everyone else.

This is actually one of the reasons I avoided running with runners for a very long time.

I always felt inferior when the other runner was faster.

What a fool I was.

Instead of looking at it as an opportunity to challenge myself and improve, I ran in the opposite direction.

Here’s the truth.

If you want someone to compare yourself to, think of the kind of a runner (and person) you were a year ago versus who you are today.

Sounds too cliché? Yes, but it does work.

Set the Right Goals

When setting goals, what most runners do is shoot for the stars.

Sooner or later most fail, then get discouraged and defeated.

Instead, set realistic goals, then lay out the steps you need to take to achieve them.

One goal at a time.

You’ll feel good when you hit that milestone, then set another and achieve that one too.

Remember that you carry more weight than others, so do things at your own speed.

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

Visualize Your Goal

Want to improve the odds of achieving your running goals?

Try visualizing them.

Visualization, also known as guided imagery or mental rehearsal, is simple.

It involves seeing an image of yourself in your own mind’s eye as the type of a runner (and person) you want to become.

Picture yourself achieving your running goals as if it’s already happened.

Go through everything: what you’ll see, hear, and how you’ll feel.

Replay this picture over and over in your mind.

Doing this will not only make you feel more confident but also help you to act more confidently.

Here’s How to measure body fat percentage

Build the Habit

Want to make running a part of your daily life?

Then turn it into a habit.

Schedule your runs the same way you schedule an important work meeting or a vital doctor’s appointment.

Use a daily calendar, your smartphone’s reminder app, or to block out the time you need for the run.

Use multiple alarms if you needed.

Stick to the “three workouts per week” rule for at least 12 weeks.

If you can work up to 16 weeks, then you’re good, since most healthy lifestyle changes take that long to become ingrained into a daily routine.

Additional Resource – Here’s how to plan a running route.

Achieving Your Weight
Loss Goals

Running does burn a lot of calories, but, as I already mentioned, it doesn’t guarantee weight loss without a good diet.

In fact, a common question I get a lot from my reader is an explanation for the sudden weight gain after taking up running.

Apply the following strategies to make sure that your running sweat wasn’t for vain:

Keep Track

The reason number one for gaining weight when running is to eating too much.

Here’s the truth.

You cannot outrun a crappy diet—no matter how fast you can be.

Instead, keep track of your calorie intake and make sure you’re not consuming excess calories.

Additional resource – How to start running at 50

Eat Healthily

Calories are not created equal.

To make sure you’re making the most out of your food choices, make sure to eat clean the entire.

Avoid cheat meals during your first few weeks.

Make sure to consume just enough amount of complex carbs, lean protein, and healthy sources of fat.

Here’s a list of super foods for runners.

Avoid Sugars

Sugar founds in processed foods is the ultimate diet saboteur.

In fact, research has linked the increased intake of sugar in the American diet to the soaring obesity levels we’re dealing with today.

High intake also contributes to Type II diabetes, cardiovascular disease, tooth decay—the list is long and terrifying.

Additional resource – 30 Keto recipes  for low carb eating

Eat Plenty of Lean Protein

Research says that a higher protein intake helps maintain consistent blood sugar, which is essential for avoiding cravings.

One study revealed that subjects who had protein at breakfast reported fewer cravings for junk food later in the day.

Good sources of lean protein include chicken, beef, eggs, raw cheese, and nuts.

Additional link – Slow running vs fast running for weight loss

Running plan for obese beginners – The Conclusion

There you have it  If you’re looking on advice on how to start running when overweight, then my running plan is perfect for you. The rest is just details.

Thank you for stopping by.

Keep training strong

131 Inspirational Running Quotes

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list of Running Quotes

I love motivational running quotes and sayings.

I’m addicted to them, and I have them everywhere.

In fact, research shows that keeping inspirational quotes and reading them on a regular basis is a great way for keeping motivation for both the short and long term.

As a result, today I’m sharing with you, dear readers a long list of favorite running quotes.

I hope you find them inspirational and motivational like I do.

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

*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 Motivational Running Quotes In The World

Motivational running quotes and sayings can give you unlimited enthusiasm and strength! Customizing your favorite quotes into custom lapel pins and wearing them when running or exercising is a good way to motivate. No matter create custom pins with your run group’s logo, or just with items you like, I believe they can give you the best experience.

And please, feel free to share with me some of your best running quotes (if you have any) whether they’re fitness quotes about pain, not giving up, life, you name it.

    1. “Running is my private time, my therapy, my religion.” Gail W. Kislevitz
    2.  “A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.” Steve Prefontaine
    3. Mental will is a muscle that needs exercise, just like the muscles of the body. Lynn Jennings
    4. Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running. Christopher McDougall
    5. Even if you’re on the right track, you’ll get run over if you just sit there. Will Rogers
    1.  “Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.” Dean Karnazes
    2. “My feeling is that any day I am too busy to run is a day that I am too busy.”John Bryant
    3. “It’s at the borders of pain and suffering that the men are separated from the boys.” Emil Zatopek
    4. All it takes is all you got. Marc Davis
    5. “There are clubs you can’t belong to, neighbors you can’t live in, schools you can’t get into, but the roads are always open.”NIKE
    6. Shoot for the moon. Even if you miss it you will land among the stars. Les Brown
    7.  “Pain is inevitable. Suffering is optional.”  Haruki Murakami
    8.  “Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle.” Kara Goucher
    9. It is a rough road that leads to the heights of greatness. Seneca
    10. Do a little more each day than you think you possibly can. Lowell Thomas
    11. You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. Gatorade
    12. If you become restless, speed up. If you become winded, slow down. You climb the mountain in an equilibrium between restlessness and exhaustion. Robert Pirsig
    13. If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. John Bingham
    14. When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing you’re out there and the others aren’t. Peter Snell
    15. I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought. Arthur Blank
    16.  “It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” John Bingham
    17. “I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” Bart Yasso
    18. “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”  Dan Gable
    19. “To win without risk is to triumph without glory.” Pierre Cornielle
    20. “The reason we race isn’t so much to beat each other,… but to be with each other.” Christopher McDougall
    21. Run like hell and get the agony over with. Clarence DeMar
    22. Our greatest glory is not in never falling, but in rising every time we fall. Confucius
    23. “To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.”  Bill Rodgers
    24. When you get to the end of your rope, tie a knot and hang on.  Theodore Roosevelt
    25. I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.  Alberto Salazar
    26. The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
    27. Pain is inevitable. Suffering is optional. Haruki Murakami
    28.  Cowards die many times before their deaths, the valiant never taste death but once.. Julius Ceaser
    29. Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running. Julie Isphording
    30. Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.  Patti Sue Plumer
    31. Vision without action is a daydream.  Action without vision is a nightmare. Japanese Proverb
    32.  “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’”Peter Maher
    33.  “Running is my meditation, mind flush, cosmic telephone, mood elevator and spiritual communion.” Lorraine Moller
    34. Somebody may beat me, but they are going to have to bleed to do it. Steve Prefontaine
    35. “The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did.” Bob Kennedy
    36. Good judgement is the result of experience, experience is the result of bad judgment. Mark Twain
    37. The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.  Jacqueline Gareau
    38. “It’s rude to count people as you pass them. Out loud.” Adidas ad
    39. “Listen to your body. Do not be a blind and deaf tenant.” Dr. George Sheeha
    40. Runners just do it – they run for the finish line even if someone else has reached it first. Unknown
    41. The obsession with running is really an obsession with the potential for more and more life. George Sheehan
    42. The nine inches right here; set it straight and you can beat anybody in the world. Sebastian Coe
    43. Other people may not have high expectations of me, but I have high expectations for myself. Shannon Miller
    44. “Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.” Amby Burfoot
    45.  “I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.” Dean Karnazes
    46. I disagree. I look at struggle as an opportunity to grow. True struggle happens when you can sense what is not working for you and you’re willing to take the appropriate action to correct the situation. Those who accomplish change are willing to engage the struggle.”  Danny Dreyer
    47. -The Hopis consider running a form of prayer; they offer every step as a sacrifice to a loved one, and in return ask the Great Spirit to match their strength with some of his own.”  Christopher McDougall
    48. “A lot of people run a race to see who’s the fastest.  I run to see who has the most guts.”  Steve Prefontaine
    49. The will to win means nothing without the will to prepare.  Juma Ikangaa
    50. My thoughts before a big race are usually pretty simple. I tell myself: “Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win… channel your energy. Focus.”  Carl Lewis
    51. When you get to the end of your rope, tie a knot and hang on. Theodore Roosevelt
    52. The greatest pleasure in life, is doing the things people say we cannot do. Walter Bagehot
    53. “Whatever you may be missing right now – a person, a place, a feeling, maybe you are injured and missing running – whatever it is, have peace and take heart – remember that any goodbye makes room for a hello.”  Kristin Armstrong
    54.  “If you want to become the best runner you can be, start now.  Don’t spend the rest of your life wondering if you can do it.” Priscialla Welch
    55. Stadiums are for spectators.  We runners have nature and that is much better. Juha Vaatainen
    56. “You cannot propel yourself forward by patting yourself on the back.” Steve Prefontaine
    57. “Pain is temporary.  It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place.  If I quit, however, it lasts forever.  Lance Armstrong
    58. I often lose motivation, but it’s something I accept as normal.” Bill Rodgers
    59. “We run when we’re scared, we run when we’re ecstatic, we run away from our problems and run around for a good time.” Christopher McDougall
    60. Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. Booker T. Washington
    61. It is true that speed kills. In distance running, it kills anyone who does not have it. Brooks Johnson
    62. “Running is about finding your inner peace, and so is a life well lived.” Dean Karnazes
    63. “Being defeated is often a temporary condition.  Giving up is what makes it permanent.”  Marilyn vos Savant


  1. “Running is real and relatively simple…but it ain’t easy.”  Mark Will-Weber
  2.  “How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don’t stop till you cross the finish line.”  Dean Karnazes
  3. The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records. Sir Roger Bannister
  4. “We are designed to run and we increase our chance of daily happiness when we do so.”Jeff Galloway
  5. “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Rev. Martin Luther King, Jr.
  6. “Don’t fight the trail, take what it gives you. If you have a choice between one step or two between rocks, take three.” Christopher McDougall
  7.  “Success is the sum of small efforts, repeated day in and day out.”  Robert Collier
  8. “Recovery from complete and utter exhaustion facilitates individual creativity” Phillip Gary Smith
  9. “Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.” Dean Karnazes
  10.  “What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner.”  James Dyson
  11. “Life equals running and when we stop running maybe that’s how we’ll know life is finally finished.”  Patrick Ness.
  12. Anything is possible, but you have to believe and you have to fight.  Lance Armstrong
  13. “To be a good runner, you must first be a good athlete.” Jay Johnson
  14. “The human spirit is indomitable.  No one can ever say you must not run faster than this or jump higher than that.  There will never be a time when the human spirit will not be able to better existing records.” Sir Roger Bannister
  15.  “Good things come slow, especially in distance running.”  Bill Dellinger
  16. Some people train knowing they’re not working as hard as other people. I can’t fathom how they think. Alberto Salazar
  17. Runners don’t do drugs, they make their own … naturally. E. Neil Culbertson
  18. If you train your mind for running, everything else will be easy. Amby Burfoot
  19. There is an itch in runners. Arnold Hano
  20. “There’s no such thing as bad weather, just soft people.” Bill Bowerman
  21. “You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn’t live to love anything else…We were born to run; we were born because we run”  Christopher McDougall
  22. “We runners are all a little nutty, but we’re good people who just want to enjoy our healthy, primitive challenge. Others may not understand running, but we do, and we cherish it. That’s our only message.”  John J. Kelley
  23.  “What does not destroy me, makes me strong.”  Nietzsche
  24. “It works better for me to be nervous and hungry.”  Lance Armstrong
  25. Ask yourself: “Can I give more?” The answer is usually: “Yes”.  Paul Tergat
  26. “If you don’t think you were born to run you’re not only denying history. You’re denying who you are.” Christopher McDougall
  27.  “If you don’t have answers to your problems after a four-hour run, you ain’t getting them.”  Christopher McDougall
  28.  “The thoughts that occur to me while I’m running are like clouds in the sky. Clouds of all different sizes. They come and they go, while the sky remains the same sky always. The clouds are mere guests in the sky that pass away and vanish, leaving behind the sky.”  Haruki Murakami
  29. “To be great, one does not have to be mad, but definitely it helps.” Percy Cerutty
  30. “Run hard when it’s hard to run” Pavvo
  31. “When you experience the run, you…relive the hunt.  Running is about thirty miles of chasing prey that can outrun you in a sprint, and tracking it down and bringing life back to your village.  It’s a beautiful thing.”  Shawn Found
  32.  “We must wake up to the fact that athletics is not, nor ever can be perfected; there will always be more to learn.”  Arthur “GreatHeart” Newton
  33. Other people may not have high expectations of me, but I have high expectations for myself.  Shannon Miller
  34. “All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says.”   Haruki Murakami
  35. My feeling is that any day I am too busy to run is a day that I am too busy.  John Bryant
  36. All it takes is all you got.  Marc Davis
  37. Good judgment is the result of experience, experience is the result of bad judgment.  Mark Twain
  38. Running is real and relatively simple…but it ain’t easy.  Mark Will-Weber
  39. Once you’re beat mentally, you might as well not even go to the starting line.  Todd Williams
  40. The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
  41. We all know that if you run, you are pretty much choosing a life of success because of it. Deena Kastor
  42. You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done. Adam Goucher
  43. “But I also realize that winning doesn’t always mean getting first place; it means getting the best out of yourself.” Meb Keflezighi
  44. “Blaming the running injury epidemic on big, bad Nike seems too easy – but that’s okay, because it’s largely their fault.”  Christopher McDougall
  45. I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.”  Muhammad Ali
  46. “You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done.”Adam Goucher
  47. The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.  George Sheehan
  48. The miracle isn’t that I finished. The miracle is that I had the courage to start. John Bingham
  49. Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms. Joyce Carol Oates
  50. “There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.” Kristin Armstrong
  51. “The long run puts the tiger in the cat.”   Bill Squires
  52. Running is a big question mark that’s there each and every day. It asks you, “Are you going to be a wimp or are you going to be strong today?”  Peter Maher
  53. Do a little more each day than you think you possibly can.  Lowell Thomas
  54. Everyone in life is looking for a certain rush. Racing is where I get mine.  John Trautmann
  55. Fear is a great motivator.  John Treacy
  56. I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.  Alberto Salazar
  57. “As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.” Joan Benoit Samuelson
  58.  My feeling is that any day I am too busy to run is a day that I am too busy. John Bryant
  59. “God has given me the ability.  The rest is up to me.  Believe.  Believe.  Believe.” Billy Mills
  60. “You can’t flirt with the track, you must marry it.” Bill Easton
  61. “If you want to run, then run a mile.  If you want to experience another life, run a marathon.”  Emil Zatopek

Bonus Tip: How Do I Become a Better Runner?

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

Why?

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

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

Here’s what it includes :

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

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

Running Quotes list

 

 

 

 

Conclusion

There you have it. You just read more then more than 120 awesome inspirational running quotes by famous runners, fitness legends, and other sources.

Got more inspirational exercise quotes for runners? Please share them in the comment section.

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.

My Top 53 Running Mantras

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running mantras

Are you ready to tap into the power of the mind and unlock your running potential?

Well, you’ve stumbled upon the perfect spot because we’re about to dive headfirst into the wonderful world of running mantras.

Listen up, my friend, because here’s the undeniable truth: when you believe in yourself and embrace positive thoughts, you set the stage for greatness. It’s like creating a mental runway where your running dreams can take flight. On the flip side, if you let negativity hijack your thoughts during your runs, well, let’s just say disappointment might be lurking around the corner.

So, let’s get real for a moment. Reaching your full potential as a runner isn’t just about the physical aspect. It’s a beautiful dance that begins in your head. Your mind is a powerful tool, capable of propelling you forward or holding you back. And that’s why today, I’m thrilled to share one of my all-time favorite mental training tools with you: the trusty, old-fashioned mantras.

Now, you might be wondering, what in the world are mantras and how can they help me become a better runner? Well, my eager friend, allow me to enlighten you. Mantras are like little nuggets of inspiration, wisdom, and motivation that you can repeat to yourself during your runs.

In this post, I’ll not only unravel the secrets behind using mantras effectively, but I’ll also shower you with a treasure trove of my personal favorite running mantras and motivational quotes. Consider it your arsenal of mental fortitude, ready to fuel your runs and keep you going strong.

Ready? Let’s go.

What’s a Mantra?

Let’s unravel the enchanting world of mantras and how they intertwine with our running and fitness journeys. Picture this: a mantra is like a secret key that unlocks hidden reservoirs of strength and resilience within us. It’s a powerful tool that has been passed down through the ages, originating from various spiritual practices that span the globe.

From the captivating rhythm of the Islamic Sufi dhikr to the soothing resonance of the Buddhism mantra “Om Mani Padme Hum,” these ancient traditions have recognized the immense power of repetitive sounds, words, or phrases. They understood that mantras can serve as anchors in times of concentration or as guiding lights during moments of pain and adversity.

Now, you might be wondering, “What does all of this have to do with running and fitness?” Well, my friend, the connection is profound. Mantras can be our companions on the arduous journey of running, providing solace and strength when faced with difficulties. They become the encouraging whispers that uplift our spirits and propel us forward.

Think of mantras as mental armor, shielding us from the onslaught of negative thoughts and transforming them into positive affirmations. When we repeat these sacred words to ourselves, we tap into a wellspring of inner peace and determination. It’s like spinning a thread of negativity into a tapestry of positivity, allowing us to maintain control over our inner state and stay fully present in the moment.

Making your Own Running Mantras

Let me share a little secret with you based on my own experience. The most effective mantras are those that are personal, positive, concise, and action-oriented. They’re like little sparks of inspiration that ignite a fire within us, pushing us towards greatness.

Here’s the key: your mantra should be all about YOU. It should reflect your deepest desires and aspirations. Instead of focusing on the challenges you’re facing, shift your attention to the feelings you want to experience. It’s like flipping a coin and seeing the bright side, the positive flip-side of your negative thoughts and beliefs.

Imagine this: your mantra becomes your personal cheerleader, guiding you towards success. It’s a gentle nudge in the right direction, a constant reminder of the amazing things you’re capable of achieving. So, when crafting your mantra, ensure that it aligns with your goals and resonates with your soul.

Now, let’s talk about brevity. A mantra should be short, snappy, and easy to remember. We’re not writing a novel here. Keep it concise, capturing the essence of your intention in just a few seconds. Think of it as a concentrated burst of motivation that instantly uplifts your spirits.

Why do we emphasize brevity? Well, it’s simple. In the midst of a challenging run or workout, you don’t want to be juggling complex phrases in your mind. Your mantra should flow effortlessly, effortlessly seeping into your thoughts and driving you forward. Three seconds or less is the sweet spot, allowing you to quickly access its power whenever you need it.

Use Visuals

If you want to take it a step further, then you can write some of these mantras on your hands and forearms before a hard run or a race to keep them at the front of your mind.

This can provide you with a great visual reminder when you begin to doubt yourself.

So do whatever works even if it sounds bizarre.

Be Careful

I love mantras, but like any other useful tool, they can be misused.

If you rely heavily on them and ignore your body’s signal of pain and discomfort, then you are heading in the wrong direction.

Mantras can be so distracting sometimes, so be careful and don’t let them take your mind away from your body.

Use common sense here.

If you feel any sign of pain or discomfort, back off. Otherwise, if you run through pain, you will definitely invite more pain to your life, and no amounts of mantras can make that go away.

running mantras

 Top 53 Running  Mantras 

The good news is there is no shortage of inspiration to keep your running routine going strong.

These powerful mantras can help you say on track to being the fittest, healthiest and happiest runner you can be.

So without further ado, here are 53 mindset mantras for continuous progress on the running track.

Use these powerful running mantras to help you snap out of negative thoughts and keep your running goals on track.

  1. “Run fast, go past.”
  2. “Born to Run.”
  3. “BELIEVE”
  4. “Define yourself.”
  5. “Deep breaths, quick legs.”
  6. “I’m stronger than I think.”
  7. “Light and smooth.”
  8. “ZOMBIES!!”
  9. “Just one more mile.”
  10. “Your body is gonna thank you tomorrow!”
  11. “The faster I run, the faster I’m done.”
  12. “Suck it up buttercup!”
  13. “I own this race. I choose the outcome.”
  14. “Pain is temporary. Pride is forever.”
  15. “Train fierce to look fierce.”
  16. “Run relaxed, finish strong.”
  17. “Don’t leave here with regrets!”
  18. “The strong get stronger.”
  19. “This too shall pass”
  20. “Don’t listen. Don’t look. Just run.”
  21. “I’m stronger than I think.”
  22. “I don’t stop when I’m tired. I stop when I’m done.”
  23. “It’s a hill. Get over it.”
  24. “Dig deep, breathe deep”
  25. “I kill hills. I kills hills. I kill hills.”
  26. “I’m a hill murderer”
  27. “Breathe in strength. Breathe out weakness.”
  28. “Hate it now, love it later!”
  29. “If it doesn’t challenge me, it doesn’t change me.”
  30. “Hills are my friend.”
  31. “I’m one mile closer to perfection”
  32. “Fast or slow, it hurts the same.”
  33. “Just stay calm.”
  34. “I feel good, I feel great!”
  35. “As it gets harder, I get stronger.”
  36. “Strong. Focused. Relaxed.”
  37. “Pain is WEAKNESS leaving the body!”
  38. “All miles are good miles.”
  39. “Hills are not the danger, I’m the danger” (Thank you Mr. White)
  40. “Keep moving forward!”
  41. “I am. I can. I will.”
  42. “Stay on pace.”
  43. “Make it or break it.”
  44. “Find your strong!”
  45. “What doesn’t kill you makes you stronger.”
  46. “Turn and burn.”
  47. “Be like water.”
  48. “Earn the burn!”
  49. “I can!”
  50. “No tears, only dreams”
  51. “Strong as steel and light as a feather”
  52. “If it ain’t burning, it ain’t working!”
  53. “I am my own experiment. I am my own work of art.”

New to Running? Start Here…

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

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

 Click HERE to check out my Runners Blueprint System today!

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

Conclusion

If you have some running mantras to add to this list, feel free to add them in the comment section below. I would love to hear from you because  I’m always looking for new mantras to use.

In the meantime thank you for reading my post.

Cheers

David D.

The Greatest 72 Running Tips Of All Time

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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.

  1. 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.

Think-in-Time,-not-Distance-runining

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.

Run-and-Talk

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.

Pick-the-Right-Pair

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.

Wiggle-Room

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.

Get-Warmed-running

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.

Cool-it-Down-running

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.

Listen-to-Your-Body

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.

Try My Beginner Guide

If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!

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

And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

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

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

K.I.S.S-running

“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.

Build-the-Base-running

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.

Step-Back

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.

See-the-Big-Picture-running

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.

Shoot-for-10-Miles-running

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.

Embrace-Junk-Miles-running

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.

Open-mind-running

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.

Leave-the-Comfort-Zone

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.

Quarter-Quality

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.

Embrace-the-hills-running

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-it-Up-running

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

Keep-Track-running

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.

Learn-From-Your-Mistakes-running

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.

Clone-Success-running

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.

Test-Yourself-running

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

Relax-Man-running

Keep your body fully relaxed throughout the running session.

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

Don’t-Crush-the-Butterfly-running

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.

Move-Your-Arms

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.

Seek-Advice-runningImproving 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.

Become-a-Morning-Runner 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.

Lunchtime-Break-Run

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.

A-Short-Run-is-Better-than-None

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.

Face-Traffic-running

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.

Vary-Your-Routes-running

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.

Right-Surface-running

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.

Starts-in-the-Mind

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. .

Set-Goals-running

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

Write-and-Rewrite-running-goals

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.

Stay-Realistic-running

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.

Shutter-Excuses-running

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.

Find-your-Reasons-running

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

Buddy-Up-running

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.

Or-Join-a-Club-running

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.

Make-it-Fun-running

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.

But-Go-Solo-at-Other-Times

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.

Outrun-Boredom

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.

Run-Naked

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.

Enjoy-the-Easy-Run

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.

Run-to-Music

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.

Stay-in-the-Now

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.

Eat-Right-running

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.

Vary-Your-Eating-running

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.

Water-it-On-running

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.

Don’t-Run-On-an-Empty-Stomach

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.

Fast,-Low-Fat-Fuel-running

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.

Post-Run-Eating-is-King

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.

Up-the-Multivitamin-running

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-as-Well

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.

Check-the-Pulse

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.

Gradual-Progress-is-Key

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.

Harder-is-Not-Always-Better

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.

Within-Posts-1---Copie

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.

Just-Move-On

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.

Go-Small-running

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.

Have-a-Limit-running

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.

Be-Willing-to-Rest-running

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.

Marathon-Goal(s)-running

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.

Taper-Right-running

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.

Steady-and-Slow-Wins-the-Race

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.

Move-On-running-tips

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.