So What’s the Core, Really?

If you hear “core” and think “abs,” you’re not wrong — but that’s just the surface.

As a coach, when I say “core,” I’m talking about the entire midsection: the stabilizing muscles that connect your upper body to your legs. Think of it like the trunk of a tree. If it’s weak, everything else wobbles.

Here’s a quick breakdown:

• Transverse Abdominis – These wrap around your spine like a belt. They’re the deep muscles that keep you stable and upright.
• Erector Spinae – Run along your lower back. They help with posture and protect your spine from collapsing mid-stride.
• Obliques – These control rotation. That gentle twist when you run? Comes from here.
• Rectus Abdominis – Your six-pack. Good for forward bending, but not the MVP of running.
• The Helpers – Glutes, hip flexors, pelvic floor, even shoulder stabilizers. They all work together to keep your stride smooth and strong. Personally, I count glutes as core muscles for runners — they’re that important.

When I started training my core as a unit — not just crunches — I finally saw the real payoff: better posture, fewer injuries, and smoother running overall.

Why Core Strength Actually Matters (Even If You’d Rather Just Run)

Let me break it down simply. If you run but never train your core, here’s what you’re missing:

• You’ll Run Taller (Not Like a Slouching Zombie)
  Ever checked your race pics and thought, “Who’s that hunched-over gremlin?” That used to be me. A strong core helps you stay tall and efficient — even when you’re cooked.
• You’ll Get Free Speed
  Your arms and legs power through your core. The stronger it is, the more of that power goes straight into your stride. Less energy wasted = faster splits.
• You’ll Stay Upright on Trails (or When Exhausted)
  Running is a balance game — one foot at a time. A trained core keeps you steady when you’re tired, or hopping rocks mid-trail.
• You’ll Hurt Less
  Back pain, hip tightness, weird knee pain? Often traced back to a weak core. Build strength in your midsection and a lot of that junk disappears. I haven’t had a real injury since core training became a non-negotiable part of my week.
• You’ll Finish Strong
  When your legs are toast in the last mile, it’s your core that keeps you moving forward. I’ve passed tons of runners at the end of races who were falling apart. My legs weren’t fresh — but my form was still there, and I credit that to core work.
• You’ll Recover Faster
  Good form = less pounding on your joints. Plus, core workouts increase circulation, which means quicker bounce-back after big efforts.

Want to get started right away?

Here are my top 5 core exercises for runners. Do these first if nothing else.

Top 5 Core Exercises for Runners

1. Plank

The OG. Hits your abs, lower back, and hips. It builds endurance and helps you hold good form when your body starts to fold in the last miles.

2. Side Plank

Targets those deep side-core muscles. Super important if you run trails or notice yourself leaning when tired.

3. Dead Bug

This one looks easy — until you do it right. It works your deep abs and improves coordination, which helps keep your stride sharp.

4. Glute Bridge

Not just a glute move — it fires up your lower back and hips too. Strong glutes = fewer injuries and more drive per stride.

5. Mountain Climbers

A spicy variation of the plank that hits your core, hip flexors, and shoulders. Plus, it mimics the rhythm of running.

These five are your “no excuses” moves. You can knock out a few sets at home, post-run, or even in front of the TV.

But we’re just warming up. Stick around and I’ll walk you through 25 solid exercises to mix and match depending on your needs.

Long Runs Aren’t Just About Grinding Out the Miles

They’re about learning how to fuel right, so you don’t hit the wall halfway through.

I’ve blown it more than once—trust me, you only need to bonk badly a couple of times before you get serious about what goes in your tank.

The Night Before: Keep It Simple and Clean

Carbs are your best friend the night before a long run. But don’t go overboard.

Think:

• Rice
• Pasta
• Sweet potatoes
• With something lean like grilled chicken or fish

The goal? Top off your energy stores without upsetting your stomach.

Skip the greasy stuff and the giant salads.
I made the mistake of crushing a double cheeseburger and fries before a 20K once. Let’s just say the porta-potty got more action than the finish line.

Stick to light seasoning and low-fat meals. Pasta with some veggies and olive oil beats spicy takeout every time.

Morning Of: Just Enough to Get Going

You want 200–300 calories of easy carbs and maybe a little protein about 1–2 hours before the run.

Here’s what works for me:

• A banana with a spoon of peanut butter
• A slice of toast with jam
• A half bowl of oatmeal with honey
• Half a simple energy bar

Caffeine? Sure, if your gut can handle it.

I love my morning coffee, but if you’re not used to it, now’s not the time to experiment.

Running late? Grab half a banana or sip a sports drink, then plan your first gel early during the run.

During the Run: Stay Ahead of the Crash

For runs over 90 minutes, start fueling early—around 45 minutes in, then every 30–45 minutes.

Options I rotate:

• Gels
• Chews
• Sports drinks
• Dried fruit or even candy (yes, candy!)

Always wash it down with water—makes it easier on your gut.

Don’t wait until you’re dragging.
Think of carbs like firewood—keep feeding the fire or it dies out.

Hydration: Don’t Be a Hero

If it’s under an hour and cool outside, you might be okay without water.

But anything longer or hotter?
Sip every 15–20 minutes.

Small sips beat big gulps.
For runs over 90 minutes, add electrolytes. A little salt goes a long way.

I once ran two hours in Bali with just one bottle. Felt dizzy, salt-crusted, and had to lie down after. Never again.

After the Run: Rebuild Fast

Refuel within 30–60 minutes.
The magic combo? Carbs + protein.

Easy go-to’s:

• Chocolate milk
• Smoothie with protein
• Sandwich
• Yogurt and granola

Keep sipping water until your pee is light again.

Don’t Copy the Elites Yet

Fasted runs and minimalist fueling work for some, but they’re not beginner moves.

These long runs? They’re your lab.

Try different foods, drinks, and timing until you figure out what keeps you strong from start to finish.

We’ve spent plenty of time talking about pace—minutes per mile, numbers on a screen.

But let me say something loud and clear: pace isn’t everything.

In fact, some of the most powerful walks I’ve ever taken were slow, quiet, and completely untracked. So if you’re stressing about your speed, this one’s for you.

Let’s break down why going slow still gets you somewhere—and sometimes, it’s exactly what your body and brain need.

1. Any Walk Beats No Walk. Period.

Let’s be real: a 25-minute mile isn’t a failure. It’s a win. You moved. You showed up.

I’ve coached beginners who would say, “Sorry, I’m slow—I did a 25-minute mile.” And my response is always: “You did a mile. That’s more than most people did today.”

Science backs this up. A 2023 review showed that people who walked at any speed had better health outcomes than folks who didn’t walk at all.

Even at a casual pace—about 2.5 mph, or a 24-minute mile—you’re lowering your risk of heart disease and type 2 diabetes.

So don’t knock the slow stroll. That first step, even if it’s more shuffle than strut, gives you the biggest bang for your health.

No need to power-walk like you’re late to a meeting. Just move.

Coach’s Challenge: Walk one mile today, no matter how long it takes. Then ask yourself, “How do I feel now compared to before I started?”

2. Walk Off the Stress (No Stopwatch Required)

Walking isn’t just for burning calories. It’s for clearing your head.

I’ve gone out on walks with my mind spinning, stress levels high, and by the time I’m home, things feel lighter. It’s like therapy—but free, and with fresh air.

One guy on Reddit shared how his morning walking habit changed his life—better mood, deeper sleep, more creative ideas. Just from 35 minutes of slow movement, no heart rate monitor needed.

And the science? Oh, it’s real. Walking boosts endorphins, lowers cortisol, and even improves creativity.

A Stanford study found that people were 60% more creative when walking compared to sitting.

Personally, some of my best walks happen in the evenings here in Bali. No rush. No playlist. Just the sound of birds, maybe a temple bell, and the soft scent of incense. That’s not fitness—it’s medicine.

Ask Yourself: When was the last time you walked just to feel better—not to hit a pace?

3. Confidence Comes From Showing Up, Not Speed

I’ll always take consistency over speed.

One of my clients, Priya, was terrified to walk in public because she thought she was “too slow.” She finished her first mile in 30 minutes, stopping a few times, but man, the look on her face after she finished it? Pure pride.

A few weeks later, she did it without breaks. A month after that? She cut off a few minutes without even trying.

The point is: speed came later. Confidence came first.

This is how momentum builds—not by chasing a stopwatch, but by showing up again and again.

Mini Win: Don’t check your pace for a week. Just track days walked. Bet you’ll feel better.

4. Even Experienced Runners Need to Slow Down

Yeah, I run marathons. Yeah, I do speed work. But guess what? I still walk. A lot.

Slow walks help me recover after long runs. They help flush out soreness without pushing my body too far.

And when I’m traveling? I walk to explore. I’m not trying to rush through a rice field or miss a beach sunset because I was busy hitting a split time.

Walking with a friend? That’s training too—training for your soul and your relationships.

Coach Tip: Treat some walks like rest. No pace goals, just steps and good vibes.

5. Listen to the Body. It Knows.

Some days, your body’s like, “Nope.”

That’s not weakness—that’s wisdom.

Didn’t sleep well? Sore from yesterday’s session? Fighting off a cold? Slow it down.

There’s this thing called the talk test—if you can hold a convo while walking, you’re in the aerobic, fat-burning zone. That’s gold for endurance and overall health.

And no, walking slow doesn’t mean you’re slacking. It means you’re training smart.

Daily Gut Check: Ask, “How do I feel today?” If the answer is “off,” walk slow—and call it a win.

The Big Takeaway

Stop obsessing over pace. It’s not the only metric that matters.

If numbers stress you out, ditch ‘em. Track how you feel instead. Focus on building a habit, finding joy, and stacking consistent days.

Your wins might show up as:

• One more belt notch looser
• Lower blood pressure
• A clearer mind
• A new pair of shoes that get dirtier every week

And if you do want to improve pace? I’ve got your back in the next section.

I get this one a lot:

“Coach, isn’t it way too hot to wear compression tights here?”

Totally fair question—especially if you’re sweating it out in a place like Bali, where the heat and humidity slap you in the face by 7 a.m. I’ve asked myself the same thing more than once as I stared at my compression gear and the blazing sun outside.

Let me tell you something upfront: wearing tight gear in 30°C (that’s 86°F for my American readers) with 90% humidity sounds like torture. But—and here’s the twist—some runners still suit up in full-length compression. And no, it’s not because they love to suffer. There’s actually a smart reason behind it.

Why Wear Compression in the Heat?

Let’s start with the most underrated reason: sun protection.

I know it sounds backward, but in brutal sun—think desert ultras or Bali’s midday furnace—covering your skin can keep you cooler than letting it bake.

Light-colored, breathable compression tights can bounce off the sun’s rays, wick away sweat, and keep you from frying like a piece of chicken on pavement. I’ve been scorched on my arms while my legs—wrapped in compression—stayed fine.

One trail runner out in Arizona told me he switched to compression leg sleeves not for the muscle support, but because his legs were already looking like overcooked eggplants.

Some sleeves are actually made with UV-blocking materials—so they protect you from the sun without turning your legs into ovens.

Sweat Management

Another perk? Sweat management. Some runners (me included) just hate that feeling of sweat dripping down bare skin. Compression fabric absorbs it, spreads it out, and helps it evaporate.

Brands like 2XU have “lite” or “aero” tights designed for this exact reason—they cool you down as you heat up. I’ve worn thinner compression gear on those slightly cooler Bali mornings, and even when things got steamy mid-run, I didn’t feel suffocated. The fabric did its job.

Key point: Just don’t wear thermal tights in the heat—those are made for the cold. Stick to summer-weight, mesh-backed compression for hot-weather runs.

But Shorts Work Too—Here’s the Middle Ground

Let’s be real—most runners aren’t crazy enough to wear full tights in the heat. And that’s okay. Compression shorts or calf sleeves are solid alternatives.

I do this often when it’s boiling out: I’ll throw on sleeves to keep my calves from cramping on long hot runs but let my thighs breathe.

That way, you still get muscle support—without the full-leg sauna effect.

What about you? Do you go full gear or mix it up?

Cold Weather = Compression’s Time to Shine

Now when the temperature drops, compression tights are money. Seriously. They’re like wrapping your legs in performance armor.

Cold muscles tighten up fast. They lose power and become injury magnets. But when you wear tights? Boom—your muscles stay loose and warm. That helps you move better and avoid injuries.

Some winter models even have fleece-lined interiors, which feel like a cozy blanket but still let you move.

I’ve run in 10°C (50°F) winds with nothing but compression tights—no extra layers—and felt great. Meanwhile, runners in shorts were grumbling about frozen thighs.

Plus, full coverage protects you from windburn and icy rain. Loose pants can flap around and get soggy, but compression tights stick to your skin and dry out as you move.

Some even have windproof panels or water-resistant fronts—especially the ones made for cyclists or winter trail runners (gorewear.com).

If you’re going to suffer the cold, at least do it in smart gear.

My Golden Rule: Match the Gear to the Weather

One runner from SoCal nailed it: compression shorts in the summer, tights in winter, and always post-race recovery tights indoors.

That’s my kind of approach. I keep my tights for the cooler early mornings, rainy trail runs, or post-long run couch sessions.

In the dry season here in Bali, it’s usually shorts and calf sleeves. In the wet season? Compression tights get their moment.

Pro Tip for Hot Days

Thinking of wearing full-length tights in the heat?

• Go light-colored. Black tights under the noon sun will roast you.
• Check the fabric. Use “lite” or “heat-dispersing” versions.
• Hydrate like hell. Compression can slightly boost blood flow, so you might sweat more than usual.
• Don’t be a hero. If it’s too hot, peel them off and grab something cooler.

Performance matters—but not at the expense of comfort or safety.

Obstacle course races aren’t just about speed — they’re about being scrappy, smart, and a little stubborn.

Here’s how I coach people (and myself) to survive the madness and have fun doing it.

Mud Pits & Trenches

Long muddy pit ahead? Don’t just charge into the middle like a hero. Stay near the edges if you can — they’re usually a bit firmer.

The center? That’s where everybody else has churned it into shoe-eating soup.

High knees. Short steps. No stopping. Momentum is your best friend in thick mud. Once you slow down, you’re in for a leg-sucking fight to get back out.

Walls

Low walls? Use your knee to vault up and over. High walls? That’s where teamwork saves the day.

If there’s a kickplate, use it to jump and grab the top, then swing a leg over. If you’re solo and struggling, yell for help — something like “Hey, can someone give me a boost?” Trust me, people will help.

I’ve done the same for others, and had strangers boost me when my legs said “nope.”

If you’re the helper, cup your hands into a stirrup or offer a steady shoulder.

Barbed Wire Crawls

This one’s nasty. You’ve got two options: belly crawl or barrel roll. Some folks alternate between the two to work different muscles.

Me? I’ve tried both — rolling makes me dizzy, crawling wrecks my elbows. But hey, whatever gets you through.

One trick I use if there’s slack in the wire? Push it up gently with one hand while crawling forward. Just keep your butt down. That wire has claimed more shorts than I can count.

And here’s a weird but handy tip I saw once: some folks crawl backwards under the wire with their back touching it — this way, you can push it up with your shoulders. Give it a shot if you’re desperate.

Rope Obstacles (Net Climbs, Rope Climbs)

For net climbs, go slow and steady. Always keep three points of contact — two feet and one hand, or vice versa.

For rope climbs, use your legs to grip and shimmy. This isn’t about brute strength — it’s about using your body wisely.

And if there’s a bell at the top? Hit it like you mean it.

Monkey Bars or Rings

Your hands will be muddy — wipe them quick on your shirt before grabbing the bars.

I’ve learned to move one hand per bar in a rhythm, no pausing. Use a bit of swing to your body — it helps keep things smooth.

If there’s water underneath, expect slick bars. And if you fall? Laugh it off. It’s just a splash and a story. Most events won’t even penalize you for it.

Carries (Buckets, Sandbags, Logs)

Lift with your legs, not your back. A fast walk works better than trying to jog and twisting your ankle.

If your grip’s slipping, set it down, breathe, adjust — and keep moving. Just don’t block the trail.

Electric Shock Obstacles

Yeah… these suck. They sting. You’ll probably yell.

Some runners tuck their heads and sprint. Others follow close behind another person hoping they trigger the wire instead (no guarantee, but worth a shot).

I once got zapped right in the butt. Good times.

If you’ve got a heart condition or just hate the idea of electric shocks — skip it. Seriously. No shame. Tough Mudder is about pushing your limits, not frying your nervous system.

Listen to Your Body (No, Really)

Don’t be a hero if your lungs are on fire or your calf’s cramping. Use water stations every couple miles — drink one, pour one on your head if it’s hot out.

Mud runs aren’t typically timed unless you’re in the competitive wave. So if you need to stop, do it.

I remember one race where my calf locked up mid-course. I skipped the next obstacle loop and never regretted it. I finished strong instead of crawling across the line like a war victim.

Embrace the Ridiculousness

Take it all in. Laugh at how nuts it is. You’re crawling under barbed wire and carrying heavy stuff through mud. And you paid for this.

But that’s the charm, right?

High-five a stranger. Make a friend at the wall. Smile at the madness.

These races aren’t just about pushing through — they’re about letting go of the usual grind and doing something wild, messy, and unforgettable.

The MAF test isn’t some fancy lab protocol — it’s a down-to-earth check-in that tells you straight up: Am I getting faster while running easy? That’s the real game here.

You’re not guessing. You’re measuring.

It’s a simple tool, and if you do it consistently, it becomes your secret weapon. No hype. Just raw proof that your aerobic base is getting stronger.

How to Do the MAF Test Like a Pro (Without Overcomplicating It)

1. Pick a Good Day

Choose a day when you’re not dragging. Well-rested, no heavy leg hangover from yesterday’s run.

Try to keep conditions the same every time — same course, same time of day, similar weather. A track works great. So does a flat path or a treadmill with 0% incline. Keep it repeatable.

2. Warm Up Like You Mean It

Don’t skip this. Jog for about 15 minutes, keeping your heart rate roughly 10 beats below your MAF max.

You want to get loose, get warm, and get your body prepped — not jump straight in cold. I usually toss in a few short pickups just to get the blood moving, but nothing hard.

3. Run 3–5 Miles at Your MAF Heart Rate

Classic MAF test is 3 to 5 miles (or around 5K), all run at your MAF heart rate.

For newer runners, 3 miles is solid. If you’ve been doing this a while, go for 5. On a track, that’s 12 laps for 3 miles. On a treadmill, just stick to the distance readout.

4. Lock in Your HR — No Surging

Try to stay right at your target MAF HR (say, 140 bpm). Expect a bit of drift, but don’t let it spike.

You’re not racing — you’re holding steady.

5. Record Your Mile Splits

Write down your pace for each mile (or km). Expect each mile to be slightly slower than the last. That’s normal.

Fatigue and heart rate drift make that happen.

6. Cool Down Easy

Jog it out for 10–15 minutes. Don’t skip the cooldown.

It helps you recover better and stay in one piece.

What the Numbers Might Look Like

Let’s say your test goes like this:

• Mile 1 @ 140 bpm – 10:20
• Mile 2 @ 140 bpm – 10:40
• Mile 3 @ 140 bpm – 11:00

The actual numbers don’t matter as much as how they change over time.

One month later:

• Mile 1 – 9:50
• Mile 2 – 10:10
• Mile 3 – 10:30

Boom. That’s progress — a solid 30-second-per-mile improvement. And it came from running easy. That’s the power of MAF.

My First MAF Test (AKA: Humble Pie)

When I first tested, I ran a 5K at around 142 bpm. My average pace? About 10:45 per mile. Felt slow as molasses.

Two months later, I was cruising at 10:00. Four months in? Around 9:20 per mile. All at the same heart rate.

That was the proof I needed. No fancy gadgets, no flashy workouts — just steady effort, and results started stacking up. It was like watching my body quietly level up.

It’s Not Just About Improvement — It’s a Warning System Too

Let’s say your MAF pace suddenly tanks. You’re usually doing 8:30s at 140 bpm, but now you’re pushing 9:30 for the same effort?

That’s a red flag. Could be overtraining. Could be poor sleep. Could be a cold coming on. Pay attention. The MAF test gives you more than just progress — it tells you when to ease off too.

Keep Your Conditions Consistent

If one test was on a cool 50°F morning, and the next in 80°F heat with Bali-style humidity? That’ll mess up the numbers.

Same goes if you crushed hill repeats yesterday or slept like crap. Plan your test after a rest day or easy run. Keep the variables low so the data is real.

Bonus Tip: Flip the Script

Don’t want to run by distance? No problem. You can run for time — say 30 minutes at MAF HR — and track how far you get. Just keep the setup consistent test to test.

Why I’m All-In on the MAF Test

Dr. Maffetone made this the cornerstone of his method for a reason. It gives you hard numbers — pace and heart rate — that track real change. You don’t need a lab. Just a watch, a plan, and patience.

And when you do see gains, it lights a fire in you. You realize all those slow runs were doing work — rebuilding your aerobic engine, improving fat metabolism, growing capillaries and mitochondria. Stuff you don’t always feel, but you’ll sure see it when the paces drop.

I’ve had coaching clients go from 12:00 miles at MAF to low 9s in a few months. That’s no accident. That’s smart, consistent work paying off.

The Tough Parts of MAF Training — And How to Push Through

Let me be real with you: I love MAF training, but man, it can mess with your head. Especially early on. You go from feeling like a runner to feeling like you’re just out for a stroll.

Here’s a breakdown of what makes MAF tough — and what’s helped me and other runners stick with it.

Slowing Down Feels Like a Slap to the Ego

If you’ve been running for a while, MAF will feel like putting on the brakes hard. When I first started, it felt like my watch was trolling me.

I was shuffling along, barely sweating, wondering, “Is this even running?” I missed the grind, the sweat, the rush. I felt like I was jogging in reverse. But over time, I realized that slow running was its own test — of patience, of self-control, of trusting a process.

One trick that helped: treat it like mindful practice. Listen to podcasts, find scenic loops, or run with a buddy who’s down to go easy. And remind yourself — it’s temporary. As your aerobic engine improves, so does your pace.

I also sneak in short strides every now and then (think 15-second form poppers). They don’t wreck your base, but they wake up your legs. Just don’t turn them into workouts.

Progress Feels Invisible at First

We all want results fast. But with MAF? You might get slower before you get faster.

My second week of training, I dropped 15 seconds per mile at the same heart rate. I panicked. But a more experienced runner told me: chill, wait a month, then reassess.

Sure enough, I started noticing little wins: smoother runs, more energy, and eventually, quicker splits.

Want to stay sane? Do a MAF test once a month. Track your pace at a set heart rate over a consistent route. That data is gold. It shows progress you might not feel.

And remember: progress isn’t a straight line. Weather, sleep, stress — they all mess with heart rate. That’s part of the ride.

Feeling Like You’re Not Training “Hard Enough”

This one hits your pride. You finish a run and think, “That didn’t even hurt — did I do anything today?” I’ve been there.

It’s hard to accept that something easy can still build strength. But it does. You’re training smart, not soft. Logging miles that don’t leave you beat up.

I kept a log during my early MAF days. I wasn’t setting records, but I noticed I wasn’t as sore. I bounced back quicker. That’s real progress.

And if your friends think you’ve gone soft, that’s their problem. You’re building quietly. Let your race times do the talking later.

The 180 Formula Isn’t Perfect

MAF’s famous 180 formula (180 minus your age) is a great starting point, but it’s not personalized. Some people can handle a bit more, others need to dial it back.

You’ve got to listen to your body. I’ve had days where 140 bpm felt like a jog in the park, and others where it felt like tempo pace.

If that number feels off week after week, try adjusting by a few beats. But go slow — tweak, test, repeat.

A guy on Reddit nailed it: “Don’t worship the number. Use it as a guardrail.”

It Takes More Time — and It Can Get Boring

MAF means slower runs. Slower runs usually mean longer runs. That’s great if you’ve got the hours.

But if life’s busy, 90-minute jogs might not fit. If you’re strapped for time, know that 30-minute runs still help. Just adjust your expectations.

And to fight the boredom, mix up your routes. Try trails, run by feel, or swap a run for a MAF-paced bike ride.

When I needed a mental reset, I’d hike a volcano or ride along the coast — still aerobic, still progress, but with a change of pace.

MAF Alone Won’t Make You a Speed Demon

Let’s be clear: MAF builds your base. It makes you durable. But at some point, if you want to race fast, you’ll need to bring in some speed.

That doesn’t mean trashing your aerobic work. It means timing your intensity.

Think of MAF as the foundation. Then layer in intervals, tempos, or hill sprints once that base is strong. I’ve seen runners stall when they only do MAF forever. The magic is in knowing when to shift gears.

Heart Rate Can Be a Drama Queen

Heat, humidity, stress, coffee — they all push heart rate up.

Some days, I hit 145 bpm just tying my shoes in Bali’s heat. On those days, I’d slow to a crawl and wonder if I was back at square one. I wasn’t. It was just life.

Learn to read the room. High HR? Cut the run short or go even easier.

MAF teaches you to pay attention — to how you sleep, eat, recover. It’s like a mirror for your habits.

Final Thought

MAF isn’t flashy. It doesn’t stroke your ego. It doesn’t promise quick wins. But it teaches you to train with patience, to build a real engine, and to play the long game.

I tell my athletes: MAF is a lesson in delayed gratification. It’s about sticking with the plan even when it feels boring, slow, or pointless.

Because behind that slow pace is a runner getting smarter, stronger, and more consistent.

So tell me — what’s been your biggest struggle with MAF training? What’s helped you stay the course? Let’s trade stories.

Forget the Textbook Beginner Walking Advice

Most beginner walking articles throw out the same old numbers — 15-minute mile this, 20-minute pace that — and toss in some textbook tips.

But here’s the deal: that stuff sounds great on paper, and sure, it might work for someone already a bit active. But for real beginners — the ones who haven’t moved much in years, or who are coming off an injury, illness, or burnout — that kind of advice can feel totally out of touch.

I’ve coached a lot of beginners. I’m talking folks who got winded walking from the parking lot. So if that’s where you’re starting, this part’s for you.

And hey, even if you’re a seasoned runner, maybe this will remind you of what those first steps felt like — or help you guide someone else who’s just starting out.

1. At First, It Might Suck. But It Gets Better — Fast.

Let’s be honest — if you’ve been sitting a lot or just not moving much, that first one-mile walk can leave you huffing, legs aching, wondering what went wrong.

And you’ll probably think, “This shouldn’t be this hard.”

But it is. And that’s okay.

I had a 65-year-old client who had to stop five minutes into our first walk. We scaled it back to half a mile. A week later, she was cruising that same route like it was no big deal. That’s how fast your body adapts when you’re consistent.

The truth is, the first few walks might feel rough. Your calves and shins will talk back. You’ll walk slower than you hoped. You might even need a mid-walk breather. All of that is normal.

But if you keep showing up, week two feels different. By week three, you might even look forward to your walks. The progress curve in the beginning? It’s steep — in a good way.

2. You Don’t Need to Do It All at Once

Here’s a secret the glossy articles don’t tell you — you don’t have to nail the full mile in one go.

Break it up.

Do two half-mile chunks. Or four laps around the block with breaks in between. That’s not slacking — that’s smart. It’s how progress starts.

In week one, you might walk 10 minutes in the morning and another 10 in the evening. Week two, maybe you try to connect them into one go. Don’t force it — build into it.

I once read a Reddit post from someone celebrating walking a mile. They were nervous about sharing it, but the comments blew up with encouragement. That first mile? It’s a win. Doesn’t matter how long it takes.

The method is simple: less rest over time, more steps. Rinse and repeat.

3. Gear Up for Comfort, Not for Fashion

Worn-out shoes are one of the quickest ways to turn a walk into a painful chore.

I’ve seen beginners dig up old gym shoes from the back of a closet — no judgment, I’ve done it too. But once you commit to regular walks, get a pair that fits right. You don’t need the latest drop from some fancy brand. Just get something with decent cushion that feels good on your feet.

And in Bali? Weather changes fast. Layers you can peel off are gold.

If it’s hot, bring water. Getting dehydrated on a walk is more common than you think, and it makes everything feel harder than it should.

4. Forget Speed. Just Be the Turtle.

Slow and steady wins. Period.

I had a buddy who tried to speed-walk his first week. Ended up limping from shin splints and ghosted walking for a month. When he came back, I told him: “Go slower than you think you should. Just show up daily.”

That fixed it.

He didn’t try to be fast. He just showed up. Every. Single. Day. And guess what? His pace picked up naturally a few months later — no injury, no drama.

If you feel sharp pain — especially in the front of your lower legs (hello, shin splints) — that’s your cue to back off a little. Rest, ice, reset. Then start again, easier. Your legs will toughen up if you give them time.

5. Distract Yourself (It Works)

Some folks say walking is boring. Fair. But there are ways around that.

Music helps. Build a playlist that makes you want to move — even if it’s just nodding your head. Or try podcasts or audiobooks. One of my clients only allowed herself to binge her favorite true-crime episodes while walking. She ended up walking more just to find out what happened next!

Walking with a buddy — or your dog — is also a game-changer. Just make sure your walking partner respects your pace. I run beginner groups and we always pair people up so the faster walkers help pace the slower ones, not pressure them.

It’s not a race. It’s a rhythm.

6. Your Mindset Matters More Than You Think

Let’s address the elephant in the room: “Is just walking really enough to make a difference?”

Yes. It is.

One of my readers emailed me saying she started with just 10 minutes a day. That’s all she could handle. She didn’t change her diet. She just walked.

One month in, she was doing 20 minutes. Then she cleaned up her eating. Three months later — she’d dropped a few kilos and her doctor was high-fiving her over her blood pressure.

All from what started as a “tiny” 10-minute walk.

Never underestimate what showing up daily can do. You may not feel the changes right away — but they’re happening. One step at a time. Literally.

7. Stop Comparing, Start Tracking Progress

Your buddy knocks out a 15-minute mile, and you’re barely finishing in 22. Maybe you scroll past folks on social media bragging about long hikes or double-digit step counts. It’s easy to feel like you’re falling behind.

But here’s the truth: you’re not.

You’re out there doing something good for your body and your mind. And that always counts.

We all come from different places — different ages, injuries, genetics, schedules. So don’t waste your energy comparing your day 1 to someone else’s year 5. The only comparison that matters? You vs. yesterday.

I always tell new walkers to jot things down. Not just times or distances — but how it felt. Did you stop halfway and still finish? That’s a win. Write it down.

I once coached someone who logged:
“Felt like quitting at 0.5 miles. Took a break. Finished. Kind of proud.”

A few weeks later?
“Walked a full mile nonstop. Felt strong.”

Those notes hit harder than any number on a watch.

They remind you that you’re not just walking — you’re getting tougher.

8. Use Tech If It Helps You Move

Some folks love turning walking into a game. A step counter, a pedometer, whatever gives you a little nudge. I’ve seen people walk back and forth in the kitchen at night just to hit their step goal. Hey, no shame — movement is movement.

Apps like “Couch to 5K” work well too, even if you’re not planning to run. The structure helps:

• Day 1: Walk 15 mins
• Day 2: Rest
• Day 3: Go again

Simple. Clear. Motivating.

And if you’re not into apps, use Google Maps to plot a nice 1-mile loop around your neighborhood. I used to ride my motorbike and clock out routes before I had a watch. Low tech works just fine.

9. Celebrate Your Wins (Even the Tiny Ones)

Finishing your first full mile? That’s a big deal. Don’t brush it off.

Treat yourself. New socks. A smoothie. A solo walk in a beautiful park. One client of mine saved $1 per mile. When she hit $100, she booked a spa day. Smart move.

Mark milestones:

• First full mile
• First 5K walk
• First 10,000-step day

These little moments add up. Make them fun. Make them memorable. That’s how you stay in the game.

10. The Beginner Bonus

Here’s the wild part about being a newbie — you get gains fast.

Day 1 to Day 30 can feel like a total transformation. Your legs move easier. Your breath settles quicker. You go from “This sucks” to “I think I’m getting the hang of this.”

That’s your body saying, “Hey, thanks for waking me up.”

Don’t waste that momentum. Ride it.

Is a Mile a Day Enough?

I get this question all the time.

The honest answer? It depends on your goals. But for someone just starting out — yeah, a mile a day is more than enough.

You’re going from zero to something, and that shift alone is huge. It can spark weight loss, boost mood, and make your heart a whole lot happier — especially if you throw in even small changes to your eating habits.

Eventually, you might want more — two miles, a brisker pace, maybe a light jog here and there. But you don’t have to. If a mile works for your life, your schedule, and your body — stick with it.

It’s better than nothing, and a whole lot better than burning out.

And yeah, 15–20 minutes might not sound like much. But it stacks up. Done daily, it meets the basic movement goals public health experts recommend.

I always say: once a mile feels routine, try adding a little twist. Maybe make it a bit longer. Or walk up a hill. But only if you feel ready. This is your call.

Final Word from Coach Dack

You’re starting a habit that might just change your life.

Forget what the “average walker” does. Forget what your neighbors or TikTok influencers are posting. Start where you are, walk your own path, and track your own progress.

That first mile? It’s more than steps. It’s proof you showed up.

And every expert out there — every 100K finisher or Boston Marathoner — started with one decision: I’m going to move today.

You’ve got this. Keep walking.

Post-Marathon Blues: What Happens After the Finish Line

You trained for months. Crossed the line. Got the medal. And then… boom. The quiet hits hard.

That weird, hollow feeling after a marathon? Totally normal. I’ve been there. I’ve cried happy tears at the finish line, then felt lost the next morning. Like, “Now what?”

Experts even say emotional swings post-marathon are common (confidencefit.com). All that adrenaline disappears, and suddenly your brain’s got no plan, no pace, and no purpose.

Here’s how I deal with it—and how I coach my runners through it too.

1. Let Yourself Feel It

That post-race emotional crash? It’s not weakness. It’s chemical. Your body dumped stress hormones to help you survive race day—and now it’s catching up.

Some days you’ll feel proud. Other days, weirdly sad or bored. That’s okay. One of my athletes once told me, “I felt like I was waiting for something… but there was no long run to do.” Exactly.

Cry if you need to. Journal. Call your running buddy. The marathon high fades—but what you accomplished doesn’t.

2. Build a Temporary Routine

Your days used to be built around training. Suddenly there’s nothing on the schedule. That void feels weird—so fill it.

Try this: 10 minutes of morning stretching, light yoga, or even walking with coffee in hand. Swap your weekend long run for a beach walk or brunch with friends. I plan little adventures—bike rides, hikes, even just a movie night—to give my brain something to look forward to.

This isn’t about “productivity.” It’s about rhythm. And your mind loves rhythm.

3. Make Joyful Goals

Don’t rush into another race just to chase the next fix. Instead, go light.

• Sign up for a goofy 5K in costume.
• Do a trail run with no watch.
• Start swimming, try Pilates, or go rock climbing.

Anything that feels fun—not forced.

Or hey, set a goal outside of running. Cook new meals. Visit a place you love. Learn to surf. These mini-missions help rebuild motivation without pressure.

4. Reflect on the Journey

Take time to think about what you’ve just done.

Maybe you discovered grit you didn’t know you had. Maybe you finally believed you could finish 26.2. Write it down. Share it. Let that growth sink in.

And don’t skip the celebration. Post the medal pic. Treat yourself to a massage or some gear you’ve been eyeing. You earned it.

5. Stay in the Tribe

Don’t disappear.

Even if you’re not training for anything, keep showing up to your run crew meetups. Grab coffee with your running buddies. Share race stories, vent frustrations, and laugh about bathroom emergencies. Trust me—this is healing.

Post-marathon blues hit hardest when you go solo. But you’re not alone. You’re part of a tribe. Tap into it.

Bottom Line?

Recovery isn’t just about the legs. It’s about the whole runner. The body needs rest. So does the mind.

Give yourself a mental cooldown. Stay social. Move gently. And trust that new goals will come.

The finish line is behind you—but your running story is just getting interesting.

💬 Have you ever felt post-race blues? How did you bounce back?

Common Marathon Recovery Mistakes (And How to Dodge Them)

I’ve coached a lot of runners through the post-marathon blues, and trust me—these are the biggest traps I see folks fall into after race day:

Getting Back Too Soon

Feeling good on Day 3? Awesome—but don’t get cocky. I’ve seen way too many runners jump into a “comeback run” too early and end up sidelined.

The research backs it up—most sources recommend taking at least 3 to 7 full days off from running, then easing back in carefully.

The goal isn’t to prove you’re tough. It’s to recover smart and come back stronger.

Running Through Lingering Pain

If something still feels off—like your Achilles is tight or your knee has that dull throb—listen up. That’s not just “normal soreness.” That’s your body telling you something’s still healing.

Ignoring those signals and pushing through? That’s how you turn a minor tweak into a full-blown injury. I’ve made that mistake. Don’t be like old me—sub in cross-training if needed and give your body the reset it’s asking for.

Getting Sucked into the Comparison Game

This one’s brutal. You scroll Instagram and see someone running a 10-miler four days post-marathon. Suddenly you feel like you’re behind.

But the truth? Everyone recovers at their own pace. Some runners bounce back in a week, others need two or three. Focus on your lane. Your body knows what it needs better than a post on Strava ever will.

Skipping Sleep or Slacking on Fuel

Recovery isn’t just about rest days—it’s about how you rest. That means sleep. That means actual meals, not just coffee and protein bars.

Skimping on those basics delays healing and sets your next training block up for failure. Recovery isn’t laziness. It’s discipline.

Ditching Strength and Mobility Work

I get it—you finally feel rested, and now you want to hammer the pavement. But the comeback should include more than just miles.

If you neglect your core, your glutes, or skip those mobility drills, you’re building on shaky ground. A few planks, some lunges, and light yoga can go a long way in keeping your stride strong and injury-free.

Bottom line? Every one of these mistakes comes from either ignoring pain or chasing fast progress. Recovery is part of training. Honor it like you honor race prep.

What Comes Next?

Once you’re back to easy jogging and feeling human again, the next question usually hits: Now what?

Let’s walk through your options—because this part is just as important as your last long run.

When Should You Race Again?

If you’re already eyeing your next marathon, hold up. Most runners need 6–12 weeks of recovery and retraining before lining up again.

Some coaches suggest 3–4 months between races for solid improvements. If you’ve only got 8 weeks before the next event, treat most of that as recovery time—not training time. You can race, but don’t expect a new PR.

Maintenance vs. Training Mode

Decide if you’re easing back or building up.

• No race on the calendar? Cool—treat the next 4–6 weeks as maintenance: three to four easy runs a week, one light tempo, plus some strength and cross-training.
• Planning to race again soon? Start layering in some base mileage—gradually.

Rebuild With a Plan, Not Emotion

After a tough race, I’ve been tempted to “prove” I’m still fast. But emotional training usually backfires.

If your peak was 40 miles per week, don’t jump back to that. Start around 25–30 and add no more than 10% weekly. Keep a rest day, and every third or fourth week, cut mileage to recover. That’s how you build for the long game.

Set a New Challenge

You don’t have to chase another marathon right away. Try something fresh—a speedy 10K, a trail 50K, or even a triathlon.

One of my buddies signed up for a sprint triathlon after his marathon, and it totally reset his motivation. Think of this as a time to play with new goals that keep your legs moving and your brain curious.

Write it Down

Grab a notebook or a Google Doc and map out your next four weeks. Doesn’t have to be fancy—just jot down three weekly runs (two short, one long), your cross-training plan, and any key strength or mobility sessions. Treat it like your comeback playbook.

And most of all? Enjoy it. You just did something epic—ran 26.2 miles. That experience will carry into whatever challenge comes next.

Running isn’t just about chasing finish lines. It’s about showing up. Again and again.

💬 What’s your next move? Got your eyes on a goal already? Drop it in the comments—I’d love to hear it.

If you like staying fit, then you’re a runner. Running is an excellent way to keep your body active, but regardless of how beneficial it is, it also comes with a few risks.

And it doesn’t really matter whether you’re doing your daily job around the block or whether you’re training/participating in a marathon – your safety should always be your number one priority.

And safety is more than just having reflective gear at night or having good running shoes. You need to know how to protect yourself both during the run and after.

Here are four very useful strategies that every runner should know and have in mind whenever they go out for a run.

1.   Plan Your Route and Timing

When you start planning your run, it is important to choose carefully where and when you’re going to run.

Runners love quiet areas, but they can leave you isolated if something unfortunate happens. Also, dark streets are places where more accidents and trips happen. You can run during daylight in populated, well-lit areas. Let someone know your route if you’re going alone.

Safe route checklist:

• Use the sidewalk or running trails.
• Don’t listen to music with both earphones on; you need to be able to hear what’s happening around you.
• Share your live location with a friend or someone from your family.
• Always have a phone with you in case of an emergency.

These are not some big sacrifices. Little things like these reduce your risk.

2.   Listen to Your Body

Runners like it when people see them as strong and resistant, especially if they go running while feeling pain. You need to know that that’s more than silly; it is irresponsible. If you ignore the pain, something that could be treated can become a serious injury. If you feel sudden joint pain, swelling, or dizziness, you should never ignore it.

If you’re in a hospital for an overuse running-related injury, then it’s most likely shin splints, stress fractures, or iliotibial (IT) syndrome. And while these injuries are (in general) considered minor, if left untreated or aren’t managed well, they can develop into complications.

That’s why an accurate diagnosis followed by a proper rest procedure can keep the injury small. Late detection can postpone your recovery by weeks. Sometimes, even months.

A simple way to track warning signs is to take notes about everything important. Track your distance, effort level, and any symptoms that appear. If you see that there are pain patterns, the best thing you can do is to seek professional help. If you don’t do so, you are putting yourself at risk of worsening the condition.

Simple warning signs runners don’t want to overlook:

• Sharp knee or hip pain.
• Muscle cramping every time you run, despite good hydration.
• Numbness or tingling in the legs.
• Red or swollen joints.
• Unusual fatigue after easy and short runs.

Your body is always going to warn you, but you have to pay attention to that.

3.   Don’t Ignore Your Recovery Time

Worrying about safety doesn’t end when you finish your run. You need to have recovery routines.

Some of the best ways to protect your body from an injury are to cool down with easy stretches and rehydrate. Your body needs fuel for that kind of activity, so you need to give it healthy food.

While off the track, your body starts its recovery phase, and a good way to help your body is by doing static stretching. These’ll improve flexibility and will help prevent stiffness and cramps.

Another great way to help recovery is by foam rolling – this helps reduce muscle tightness and will help with blood circulation, which speeds up healing.

If you want to take it a step further, then you can use ice baths or massage as therapy. Ice baths decrease inflammation and activate white blood cells, which speed up recovery. A massage, on the other hand, will ease muscle soreness and will help with mobility (depending on the type of massage).

And arguably the best, and easiest one to do, is sleep. Sleeping is such an underrated recovery method, but it’s SO very effective. Getting a good night’s rest helps your body recover faster, plus it has so many other benefits.

4.   Know Your Rights in Case of Serious Breaches

The best outcome of any run is sweat and satisfaction. Unfortunately, sometimes runs end with hospital visits.

If that happens, you should be treated with respect and kindness. While rare, there’ve been some documented situations where boundaries were violated during treatment. If the boundaries are crossed and they make you uncomfortable or you feel violated, be sure to seek legal help.

A hospital abuse lawyer can help you to protect your rights, get compensated,  and ultimately, hold the institutions that allowed for this to happen in the first place accountable.

Safety isn’t only physical protection on the road, but also personal protection during medical care.

Conclusion

It’s important to wear the right shoes, but don’t get it wrong, that is not all the safety you need on the track. You should map your routes before every run, listen to your body if it’s signaling you that something is off, be responsible about recovery, and know what to expect if you get injured.

If you follow these four methods, risks are going to be reduced and you’ll heal faster. Safety is not something that is optional; it’s the only right thing to worry about.