Beginner Runner

Looking for beginner runner tips? Then this page got you covered. In this section, you’ll find plenty of articles and resources that can help start running, prevent injury, and lose weight as a beginner.

Check out the articles for more running guidelines.

Say Goodbye to Tight Hamstrings: 7 Essential Stretches for Runners

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Why Running Causing Heart Burn?

Are your hamstrings feeling as tight as a guitar string?

Ready to learn the secret to keeping them limber and pain-free?

Well, you’re in luck because we’re about to dive into the world of hamstring stretches that will leave you feeling like a limber athlete in no time!

In the hustle and bustle of our busy lives, it’s easy to neglect those essential muscles at the back of our legs.

But here’s the kicker: even if you’re juggling work, family, and a social life that’s busier than a beehive, dedicating just a few minutes each day to hamstring stretches can work wonders for your body.

Whether you’re a dedicated runner, an avid cyclist, or just someone who enjoys the occasional jog in the park, your hamstrings deserve some TLC.

Neglecting them could lead to a cacophony of aches, pains, and injuries that can throw a wrench in your fitness routine.

But don’t fret!

In today’s article, I’m sharing with you a lineup of straightforward, highly effective hamstring stretches that will help you bid farewell to those pesky tight muscles.

Before we get into the nitty-gritty, let’s start by unraveling the mysteries of the hamstrings.

Excited? Then here we go!

What Are the Hamstrings? 

The hamstrings are a group of three muscles located on the back of your thigh.

These muscles play a crucial role in various leg movements and include:

  • Biceps Femoris: This is one of the major muscles in the hamstring group. It has two heads, known as the long head and short head, which originate from different parts of the pelvis and come together to form the hamstring tendon.
  • Semimembranosus: This is one of the deeper muscles in the hamstring group. It originates from the ischial tuberosity (a bony prominence in the pelvis) and extends down to the back of the tibia bone.
  • Semitendinosus: Like the semimembranosus, this muscle also originates from the ischial tuberosity and extends down to the tibia. It’s one of the more superficial muscles in the hamstring group.

Don’t worry.

The stretches I’m going to share with you today are going to cover them all.

For more runner’s specific stretching routines, check out the following posts:

How to Stretch Your Tight Hamstrings

Here are seven easy hamstring stretches for flexibility.

Perform each exercise once or twice, holding each stretch to the edge of discomfort or between a 6 and 8 on a scale of 1-10.

I recommend performing these hamstring stretches when your muscles are well-warmed, preferably after a run or a solid warm-up.

And please never stretch a cold muscle; otherwise, you’ll only hurt yourself.

  1. Lying Hamstring Stretch with Cord

Start by lying on your back with your back straight and legs extended.

Next, while keeping your lower back down on the floor and hips level, bend the right knee towards your chest, then slowly set your knee straight while reaching for the back of your leg with both hands.

Be sure to pull the right leg towards you as gently as possible while keeping both hips firmly on the floor.

Hold the stretch for 30 seconds to one full minute, then switch sides.

  1. The Cross-Over Hamstring Stretch

While standing up straight with legs crossed, your right leg over your left, with the feet close together.

Next, while keeping a soft bend in the knees, slowly roll your upper body and let your hand reach toward the ground.

Keep rolling down until you feel a mild stretch along the back of your left leg.

Don’t fret if you can’t reach your toes.

Just give it time, and you will eventually get there.

Hold the stretch for one full minute, then repeat with the opposite leg.

  1. Half Split Hamstring Strech

This is one of my favorite hamstring stretches of all time.

But be careful here.

It’s also one of the most challenging.

The half split is ideal for stretching the lower back, hips, IT band, hamstrings, and calves.

Here is how to perform them in a safe manner.

Start in a low lunge position with your right leg in front,

Next, slowly straighten your right leg as much as you can, then slide the left leg straight behind you.

Then, while keeping your hips squared and stacked over your left knee, slowly fold over your right leg while lengthening your spine and keeping your back straight the entire time.

Hold the position for one full minute, then switch sides.

  1. Seated Forward Fold

Begin by sitting on the floor with both legs extended straight out in front of you.

Be sure to point both feet straight up toward the ceiling.

Next, while keeping the legs straight and core engaged, stretch your arms up overhead and fold your torso over your thighs.

Hold onto your feet, ankles, or shins. In case you are too tight here, you can always wrap a towel or yoga strap around the soles of your feet.

Hold the position for one to two minutes and then slowly sit up.

  1. Triangle Forward Fold

Stand with your feet together, core engaged, and hands on hips.

Next, to perform the triangle forward fold, step back with your left foot about two to three feet.

Make sure your right foot is facing forward while the left foot is at a slight angle.

Next, while keeping the back and legs as straight as possible, bend forward from your hip joint, extend your body over your right leg, and place your right arm on your tight knee or shin (you can also use a block for assistance).

Make sure to feel the stretch in your hamstrings and lower back and the whole back side of your leg.

Hold the stretch for 30 seconds to one full minute, then switch sides.

  1. Standing Hamstring Stretch

Start by standing up straight with feet shoulder-width apart.

Be sure to keep your chest up and back straight.

Next, slowly bend forward at the hips with arms hanging down and with legs as straight as possible until you start feeling a mild stretch in your lower back and hamstrings.

Try to reach your toes, but do not pull anything to do so.

Conclusion

Please add this simple hamstring stretch routine to your training program ASAP. The above exercises are all you need to keep your hamstrings flexible and supple so you can run your best for the long haul.

Furthermore, please remember to take action on what you have just learned. Learning about the best hamstring exercises to perform after a run is one thing, but actually stretching the muscles of the back thigh on a regular basis is another thing.

For that, you’d need to build the habit of regular stretching in your life. And yet, it’s just a habit, just like anything else in life.

One thing you can do to speed up this whole process is to incorporate at least three to four of the above stretches into your post-run routine. Perform more stretches if you’re suffering from chronic hamstring tightness (just like the rest of us).

And remember to stay within your fitness level and have fun.

For more on post-run stretches, check the following links:

The 7 Hip Flexor Stretches Runners Should Do

8 Standing Post-Run Stretches For Runners

In the meantime, thank you for reading my post. Please feel free to leave your comments and questions below.

David D

Featured Image Credit – Jeremy Hall via Flickr

From Zero to Running Hero: How to Make Running a Lifelong Habit

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runner trying to Make Running a Habit

It was a crisp morning when my trusty alarm clock chimed at 6:00 a.m. As a dedicated runner, I’ve always prioritized my sleep, aiming to get a solid 7-8 hours of shut-eye every night.

My morning routine is a well-oiled machine. By around 10:00 p.m., I’m already snuggled in bed, ensuring I’m well-rested for the next day’s adventure. When that alarm sounds, I’m raring to go. Within minutes, I’m up, dressed in my running gear – sneakers, socks, a comfortable tee, and my favorite workout shorts.

At precisely 6:15, I step out the door, ready to embark on my morning run. Today, it’s all about tempo training. But tomorrow, it’s a different story. I’ll rise at the same early hour, but my focus will shift to yoga. Later in the day, you’ll find me at the gym, tackling a CrossFit WOD. I prefer evening gym sessions – they somehow boost my productivity.

My exercise routine has become second nature, etched into my daily life. There’s no resistance, no forcing myself out of bed, no teeth-grinding to get going. It just flows naturally. Of course, there are moments when life throws curveballs, and I might stray from my routine. But rest assured. I always come back stronger than ever.

A Very Common Struggle

Let’s face it: forming an exercise habit is no walk in the park for most people. Many folks start off with good intentions, whether it’s running, eating healthier, reading more, or reducing screen time, only to find themselves stopping and restarting repeatedly.

But fear not! What I’m about to share with you today will provide the keys to breaking free from this endless cycle and transform your running routine (or any other workout regimen) into a lifelong, ingrained habit.

How To Make Running a Habit – Start Small

A common mistake many new runners make is pushing themselves too hard right from the beginning. This approach can lead to injury, burnout, and frustration. To build a sustainable running habit, it’s crucial to begin with manageable and realistic goals.

Starting small, such as incorporating a walk-run method or going for a short run around the block, can make the early weeks of running more enjoyable and achievable. Remember the mantra, “A short run is better than none.” This mindset is especially helpful for beginners.

Whether your goal is weight loss, completing a 10K, or simply being able to jog for 20 minutes without getting out of breath, ensure that your initial goals are realistic and attainable.

The Walk-Run Method

For beginners, the walk-run method is an excellent approach to establishing a running habit. Here’s a beginner’s running program that incorporates this method.

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

Come Up with a Running Plan

Deciding to start running is a significant step, but it’s equally important to support your decision with a well-thought-out plan. The saying, “Failing to plan is planning to fail,” attributed to Benjamin Franklin, holds true for managing exercise routines.

To ensure your running journey is successful, create a detailed plan covering every aspect related to your running routine. This includes choosing a running route, deciding on the time and type of run, and even preselecting your music playlist or any other elements of your training routine.

As crucial as planning your runs is, don’t forget to plan your rewards as well. These rewards can be anything that motivates you, whether it’s a post-run smoothie, a massage, or a relaxing hot shower. These incentives will keep you motivated on your path to achieving your long-term running goals.

Write It Down

Research supports the effectiveness of planning in achieving fitness and health objectives. An experiment conducted at the University of Hertfordshire revealed that individuals without a plan struggled to achieve their New Year’s resolutions.

Once you’ve determined the components of your running plan, write them down and place them where you’ll see them regularly. Be specific about the details, including:

  • Running distance
  • Running time
  • Running duration
  • Type of run
  • Walk/run ratio (for beginners)
  • Training pace
  • Running route

I have written a comprehensive guide to running program design.

You can find it here.

Also, prepare in advance your running shoes, clothes, water bottle, and running backpack, preferably the night before.

This helps eliminate any excuse to skip the run.

Turn Your Plan into a Ritual

Once you’ve established a solid running plan, the next step is to turn it into a daily ritual. This concept draws inspiration from Tony Schwartz, the author of “The Power of Full Engagement,” a renowned book on productivity and personal management. If you’re serious about making lasting changes in your life, this book is a must-read.

But what exactly is a ritual, and how can it benefit your running journey?

A ritual consists of a specific set of behaviors that you perform at the same time every day or on specific, designated days. To create a ritual, you need to define the precise behaviors related to running that you’ll engage in. Once these behaviors are defined, commit to performing them at the designated times.

By establishing a fixed time for your running routine, you eliminate the need to expend mental energy on when to fit it in. Additionally, rituals often carry a sense of spirituality or religiosity, making them more compelling, even for individuals who aren’t particularly religious or spiritual.

Creating a running ritual helps you solidify your commitment to regular running, making it an integral and non-negotiable part of your daily or weekly routine.

Additional reading – How to Prevent Overuse Injury

Set a Specific Time for the Ritual

Selecting a specific time of day for your running ritual is crucial. You must determine whether the morning, midday, or evening is the most suitable and feasible time for your runs. Once you’ve chosen a time, it’s vital to stick with it consistently, regardless of any obstacles or distractions.

For example, I’ve committed to running every day at 6:15 a.m., and I find that maintaining this consistency greatly contributes to my success, whether I’m going for a run or practicing yoga.

To enhance your chances of success, treat your runs with the same level of importance as you would an essential work meeting or a family obligation. Make it a non-negotiable commitment by scheduling it into your calendar. This approach demonstrates your dedication to the practice.

As a helpful strategy, develop a habit of marking your calendar with a prominent red “X” on the days you plan to go for a run. This visual representation can serve as a powerful motivator, and ideally, you should aim for three to four big red “Xs” on your weekly calendar. This level of consistency will reinforce your commitment to your running ritual.

Run First Thing in the Morning

Our lives are incredibly busy, filled with long work hours, childcare duties, the captivating but time-consuming world of social media, and various daily obligations. Balancing it all can be challenging, but there’s a strategy to help you maintain your running lifestyle even in the midst of a hectic schedule: run in the early morning when your willpower is at its peak, and the rest of the world is still asleep.

Research supports the idea that individuals who consistently exercise prioritize morning workouts. Therefore, it’s advisable to establish a morning running routine before the hustle and bustle of the day begins, especially before your children wake up. But how can you make this adjustment to your schedule?

It’s relatively straightforward. Start by setting your alarm an hour earlier than usual. If you prefer, you can have a light snack before your run. Once you’ve completed your run, follow it up with a refreshing shower and a nutritious breakfast. By doing so, you’ll already have accomplished more than many people do in the morning.

Remember that being a morning person is not an inherent trait; it’s a habit that can be cultivated. Running in the morning will not only boost your metabolism but also enhance your productivity throughout the day, which is pretty cool, right?

picture of Calf Pain

Lay Out your Running Gear

If you have a run scheduled in the morning, make sure to get your running gear ready the night before.

Doing this will help you head out the door with minimum friction, as there’s nothing worse than waking up early and having to hunt through a dark room in a semi-awake state for gear that you need.

This is especially important if you’re not naturally a morning person: if your running gear is nowhere to be found, you’re much more likely to drop the whole plan and say that you’ll run another time.

So, what do you need to lay out? Your clothes, from underwear and running socks to your hat.

Earphones, shoes,  watch, hydration belt, headlamp, reflective vest, gels, even post-run rewards—everything that’s needed for your run, in a nutshell.

For more discipline, try sleeping in your running clothes.

If you’re an efficiency freak like me, this is your best option.

Make it Regular

Once you decide on a running ritual, do your best to never skip a workout.

If you skip a day, the process of exercise habit formation only gets harder.

It’s all about keeping your momentum going, especially during the first few weeks.

The easiest way to keep your resolution going is simply not to stop.

Objects in motion tend to stay in motion.

It’s a basic physics law, and you should use it to your advantage.

If your ultimate goal is to run three times a week, then schedule your three runs on non-consecutive days (On Monday, Wednesday, and Saturday, for instance) and do your best not to miss a day.

Pick A Time

Once you establish your running ritual, strive never to skip a workout. Skipping a day makes forming the exercise habit more challenging. Maintaining momentum is crucial, particularly during the initial weeks of habit formation.

Remember the basic physics law: “Objects in motion tend to stay in motion.” Leverage this principle to your advantage. If your goal is to run three times a week, schedule these runs on non-consecutive days, such as Monday, Wednesday, and Saturday. Make a commitment not to miss a day.

Consistency is key, and it’s easier to stick to a routine when you keep it going. Choose a specific time of day for your runs and try to stick to it. For example, if you prefer running in the morning, aim to run at the same time every morning. Establish a routine of at least five workouts per week, including three runs and two cross-training sessions.

On rest days, remain active. Go for long walks, hikes, or bike rides. The principle is simple: keep moving during the early stages of habit formation to solidify exercise as a regular part of your daily schedule.

Prioritize your workout schedule by treating your running sessions as appointments that cannot be canceled. By prioritizing your fitness and health, you ensure that your exercise routine becomes a non-negotiable part of your life.

Make it Pleasurable

Running shouldn’t feel like a dreaded ordeal; it should be an enjoyable experience. While working on building your exercise habit, focus on the pleasure and fun of running rather than solely on end results.

Here are some ideas to make your running more enjoyable:

  • Treat yourself to some new, colorful running gear that makes you happy.
  • Run with a friend, your dog, or both for added companionship.
  • Explore new routes and locations to keep things fresh and exciting.
  • Choose pristine trail routes that immerse you in natural beauty and fresh air.
  • Use a running app to track your progress, helping you stay motivated.
  • Take in the beauty of the sky and appreciate the solitude.
  • Create an upbeat playlist of your favorite songs to keep you energized and distracted from fatigue.
  • Use the time to listen to an audiobook, podcast, or radio show, making the most of your run.

There are endless possibilities to infuse joy into your running routine, so find what works best for you and make each run an enjoyable experience.

Recharge—Have a Recovery Day

Recovery is crucial for your body’s well-being and performance. It provides an opportunity to rest and readapt to your training load. To support your running habit, consider having a designated recovery day.

I highly recommend taking one day off from intense exercise every week. On this day, prioritize rest and relaxation. If you feel that you need some activity, limit it to a gentle half-hour walk to keep your body moving without exerting too much effort.

The key is to engage in some form of activity every day except your designated rest day. Ideally, this activity should be something you enjoy, and that maintains your habit of staying active. Don’t hesitate to explore other exercise routines in addition to running, as they can also contribute to the development of your exercise habit. Incorporate activities such as strength training, swimming, cycling, and yoga into your routine to keep things fresh and enjoyable.

Give Your Running Ritual Eight Weeks

Be patient with yourself and commit to at least 66 days to establish your new running habit. Habits don’t develop or change overnight; they require time and dedication to become ingrained in your daily routine.

Research conducted at The London University College suggests that it can take six to eight weeks to form a lifelong, lasting habit. Therefore, aim to stick with your running routine for a minimum of 50 to 60 days.

Once you reach this point, you’ll begin to notice significant changes. Your running habit will start to feel like a natural part of your daily life. You’ll build enough cardiovascular endurance to run comfortably for around 45 minutes, experience weight loss, and see tangible improvements in your body and overall well-being. Keep persevering, and the results will be worth it.

Life is Messy Y’know…

A word of caution: Life is unpredictable, and there will be times when your running routine faces obstacles. Whether it’s due to injury, demanding work hours, family commitments, or holiday celebrations, these challenges can disrupt your plans. Remember, it’s not personal; it’s just a part of life.

Perfection should not be your goal, as striving for it will only lead to frustration. Accept that you may miss a day or two (or more) occasionally. When these disruptions occur, don’t beat yourself up or lose sleep over them. Everyone makes mistakes, and life can be unpredictable; it’s a part of the human experience.

Forming a habit, like maintaining a running routine, is a skill that requires consistent practice. Think of it as a muscle you’re training; the more you work on it, the stronger it becomes. So, if you stumble along the way, pick yourself up, brush off the dust, and start anew. Embrace the warrior spirit and never give up on your running habit.

Track Your Progress

You cannot make progress without measurement. This is one of my all-time favorite sayings related to productivity and management, and it holds true when it comes to physical exercise. Whether you choose to track your progress with pen and paper or using a dedicated app, keeping a record of your runs is essential for maintaining your fitness routine.

Being analytical about your exercise regimen pays off. By maintaining a record, you’ll start to notice training trends that can help you determine what works best for efficient and successful training. After all, how can you decide what to do next if you don’t have a record of what you’ve done in the first place?

Progress in your fitness journey can take many forms, from being able to run longer without fatigue to lifting heavier weights or even experiencing improved fitness in how your clothes fit. These are all signs of progress, and they’re something to be proud of.

The Things to Track

It’s important to track various aspects of your exercise routine and achievements, whether you maintain a workout journal or store the information digitally for periodic review. Here are some key things to track:

  • Running Workouts: Log the details of your running sessions, including distance, duration, pace, and any specific notes about the run.
  • Heart Rate: If you monitor your heart rate during workouts, record this data to track your cardiovascular fitness.
  • Running Goals: Document your running goals, both short-term and long-term, and track your progress toward achieving them.
  • Running Times: Keep a record of your best running times for different distances to monitor improvements.
  • Mileage on Running Shoes: Note how many miles you’ve logged on your running shoes to determine when it’s time for a replacement.
  • Running Performance: Track your performance in races or time trials, including race results and personal records.
  • Cross-Training Activities: If you engage in cross-training activities like strength training, yoga, or swimming, record these sessions.
  • Weight: Monitor your weight regularly to track changes, especially if weight loss or maintenance is a goal.
  • Body Measures: Measure your body dimensions, such as waist circumference or body fat percentage, to assess changes in your physique.
  • Before and After Pictures: Take photos to visually document your progress over time.
  • Meals: Keep a food diary to track your daily meals and calorie intake, which can be helpful for nutrition and weight management.
  • Weather: Note the weather conditions during your runs, as weather can affect performance.
  • Sleep Patterns: Record your sleep duration and quality to ensure you’re getting adequate rest for recovery.
  • Weekly Mileage: Summarize your weekly running mileage to gauge your training volume.
  • Calorie Intake: Keep track of your daily calorie intake if you have specific dietary goals.
  • Aches and Pains: Document any injuries, aches, or pains to help identify patterns and seek appropriate treatment or adjustments to your training.

How to Make Running A Habit – The Conclusion

Have you considered starting the running habit? Do you run regularly? I’d love to hear from you in the comment section.

Featured Image Credit – Ed Yourdon through Flickr.

How to Increase Running Stamina For Beginners – 12 Ways

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Running VS. Strength Training

Are you ready to take your running stamina to the next level? Buckle up, because we’re about to embark on an exhilarating journey towards building endurance and crushing those running goals!

Now, let’s get real for a moment. Improving your running endurance isn’t a walk in the park. It takes effort, dedication, and a whole lot of sweat. But fear not, my friend, because I’m here to guide you with the best advice and strategies that will transform you into an unstoppable running machine.

But before we dive into the nitty-gritty, let’s address the elephant on the road. Yes, building running stamina requires time and miles on the road. It won’t happen overnight, but with the right mindset and training strategy, you’ll be amazed at how quickly you can see progress.

So, without further ado, let’s unleash the 12 ultimate strategies that will have you soaring to new heights of endurance. These tried-and-true methods will help you build stamina, get fitter, and stronger without risking injury or burnout. It’s time to lace up those running shoes and put these strategies into action.

1. Gradual Progress

The ultimate secret to building your running stamina without risking injury or burnout comes down to one powerful concept: “train smart.” But what does that really mean?

Training smart means embracing the art of gradual progression. You start small and steadily increase your mileage and speed, all while maintaining consistency over the long haul. It’s a simple yet effective approach that harnesses the power of the gradual adaptation rule.

Now, let me tell you, this rule is no joke. It’s a universal principle that applies to every runner out there, from the newbie taking their first brave steps around the block to the seasoned marathon enthusiast aiming for that elusive personal best. But here’s the kicker: it’s not just about running. The gradual adaptation rule is a mindset you should adopt in every aspect of your exercise routine.

Once you fully embrace this principle, the doors to success swing wide open. Whether you’re striving for a faster 5K time, conquering a challenging trail run, or even venturing into the realm of ultramarathons, the gradual adaptation rule will be your guiding light.

2. Run-Walk

If you’re just starting your running journey, I’ve got some crucial advice for you on how to boost your running stamina without falling victim to injury or overtraining.

Here’s the secret weapon for beginners: the run/walk method. It’s like having a trusty sidekick that guides you through the early stages of your running adventure. Here’s how it works:

  • Step one: Begin with a brisk 10-minute walk to warm up those muscles and get your body ready for action. You’re setting the stage for something great, my friend.
  • Step two: Alternate between easy-paced jogs for around 30 seconds and recovery walks for 30 seconds to a full minute. Picture it as a dance between running and walking, finding your rhythm as you go. This gentle cycle allows your body to adapt and progress at a pace that suits you.
  • Step three: Keep repeating this process until you can confidently run for a solid 25 to 30 minutes without gasping for air like a fish out of water. You’ll be amazed at the progress you make, my friend. It’s all about persistence and gradually pushing your limits.
  • Step four: As you start feeling fitter and stronger, it’s time to level up. Gradually increase the duration of your running intervals and decrease the length of your recovery walks. It’s like unlocking new levels in a video game—each achievement propels you forward.

3. Add a Long Run

Once you’ve built up your running stamina, it’s time to take it to the next level and add some distance to your runs, especially when it comes to your longest run of the week. Trust me, these long runs are like a secret weapon for your running journey. They bring a whole host of benefits that you won’t want to miss out on.

Why are long runs so crucial, you ask? Well, it’s simple yet incredibly powerful. Long runs target your heart like nothing else. They make it stronger, pumping that blood through your veins with vengeance.

Not only that, but they also act as a cleanse for your tired muscles, flushing out all that waste and leaving you feeling refreshed and rejuvenated. Plus, they even have the magical ability to improve your running form.

I could go on and on about the wonders of long runs, but you get the idea, right?

Now, you might be wondering how to fit these long runs into your existing running program. Here’s the secret formula: aim to allocate at least 25 to 30 percent of your weekly mileage to the long run.

Of course, the exact percentage will depend on your overall mileage, training goals, and fitness level.

Now, here’s a sample workout to get you started on your next long run adventure. Stick to a comfortable and consistent pace for a minimum of 50 to 70 minutes. As you gain strength and confidence, aim to gradually increase your long run duration by no more than 5 minutes each week.

4. Tempo Runs

Tempo workouts have one main mission: to elevate your lactate threshold level and take your performance to new heights.

So what exactly is this lactate threshold? Picture it as the tipping point where lactic acid starts to accumulate in your hard-working muscles.

By pushing this threshold further, you unlock the ability to run longer and faster, like a turbo boost for your running prowess.

Now, let’s talk about the ideal tempo pace. During your tempo runs, you want to find that sweet spot where the effort feels challenging, but not so hard that you’re gasping for breath. It’s like dancing on the edge of your limits. And guess what? This magic pace is slightly slower than your 10K race pace. So, get ready to discover a whole new level of speed and endurance.

To give you a taste of the tempo run experience, here are a couple of sample workouts to try on for size:

Variation I: After a nice and cozy 10-minute warm-up, where you can ease into the rhythm of your run, it’s time to shift gears. Go all out and tackle the next three to four miles at your steady tempo pace. Feel the exhilaration as your body adapts to the challenge. And as you wrap up this thrilling portion, don’t forget to cool down with a gentle 5-minute jog, letting your body savor the accomplishment.

Variation II: Start off your long run at a comfortable pace, settling into a rhythm that puts a smile on your face. Then, once you hit the midway point, gradually unleash your inner speed demon and pick up the pace. Let your tempo pace shine as you conquer the last three to four miles with gusto. And when you cross that finish line, don’t forget to treat your body with a soothing 10-minute cooldown jog, like a cool breeze after a thrilling adventure.

5. Interval Running

Experts are singing praises about interval training, calling it the closest thing to a fitness miracle. And guess what? It’s backed by science too. Studies have shown that interval training improves cardiovascular capacity, enhances endurance, and even sparks metabolic changes that torch calories long after your workout is done. It’s like turbocharging your body’s engine for optimal performance.

Now, let’s dive into the structure of an exhilarating interval run. The beauty of interval training lies in its versatility. It can be tailored to suit your fitness level and goals, whether you’re a beginner runner or a competitive athlete chasing podium dreams.

For beginners, start with shorter sprints at a moderate effort. Feel the rush as you push your limits and gradually build up your endurance. Competitive athletes, on the other hand, can customize their interval workouts to align with their racing objectives, honing their skills with precision.

To maximize the benefits of interval training, it’s crucial to combine it with your regular running routine. Think of it as a harmonious blend of easy runs, tempo runs, and long runs. Together, they create the perfect symphony of training methods, enhancing your overall fitness and performance.

But where should you perform these magnificent workouts? Simple. Any smooth, flat surface will do the trick. If your established running loop fits the bill, great! However, be cautious about taking your intervals to the trails. Safety and optimal performance are the priority, so save the trails for another adventure.

Are you ready for your next interval run? Head to your local track and get set for an epic workout. Start with a proper warm-up, gently awakening your body and preparing it for the challenge ahead. Then, it’s time to rev up the engine. Sprint at 85 to 95% of your maximum effort for 30 glorious seconds. Feel the surge of power as you push through the intensity. But don’t forget to catch your breath. Take one minute to recover, jogging at a comfortable pace.

Repeat this exhilarating cycle six to eight times, feeling the rush of achievement with each round. And when you’ve conquered the intervals, it’s time for a well-deserved cool-down. Jog slowly for 5 minutes, allowing your body to gradually return to a state of calm.

If you’re seeking an even greater test of your mettle, we’ve got Variation II for you. Take on Workout I, but this time, embrace the hills. Find a route that boasts a 6 to 8 percent grade, a challenge that will take you 20 to 30 seconds to conquer at top speed. Feel the burn as you power up those inclines, and let the hills become your ally in building strength and resilience.

6. Perform Yasso 800s

Are you ready to supercharge your stamina and conquer that marathon like a boss? Well, I’ve got a simple yet powerful method for you: Yasso 800s.

So, what exactly are these Yasso 800s all about? Picture this: You’ll be pushing yourself to the limit with hard-hitting 800-meter run intervals, followed by a rejuvenating recovery jog that lasts one minute or even longer.

Now, let’s talk about where to unleash the power of Yasso 800s. To make the most of this workout, I highly recommend finding a track or hopping on a treadmill. Why? Well, it’s all about precision and measurement. On the track, you can easily gauge the 800-meter distance, which is roughly two laps around a standard track. And on a treadmill, you can control the speed and distance with ease.

Before you jump into the intensity, give yourself a solid 10-minute warm-up to prepare your body for the challenge that lies ahead. Once you’re warmed up and raring to go, it’s time to embark on the 800-meter challenge. Push yourself at a challenging pace, perhaps even a tempo pace, feeling the burn and the exhilaration with every stride.

Once you’ve completed your 800 meters, take a well-deserved recovery jog for one to two minutes. Catch your breath, let your muscles regroup, and prepare yourself for the next round. Repeat this cycle, always staying true to your fitness level and within your capabilities.

If you’re new to Yasso 800s, start with no more than four sets per session. Listen to your body, gauge your progress, and as you become stronger and more fit, gradually add more sets to your repertoire. Remember, the key is to challenge yourself while also respecting your limits.

race warm-up

7. Cross Train To Increase Running Endurance

Becoming a top-notch runner isn’t just about hitting the pavement day in and day out. Oh no, my friend. If you want to unleash your full potential, you need to level up your game with a well-rounded approach to training. That means not only logging those road miles but also embracing a variety of activities that will push your limits and enhance your running endurance.

First up on our cross-training adventure is the magical realm of swimming. Picture yourself gliding through the water, your body engaged from head to toe. Swimming isn’t just a refreshing escape from the pounding of the pavement; it’s also a total body endurance and strength workout. Dive in and make the most of it by focusing on proper technique and incorporating interval swims.

Now, let’s shift gears and hop onto two wheels. Whether you prefer the open road or the thrilling trails, biking is a cross-training gem that shouldn’t be overlooked. Just like running, biking offers a range of possibilities to explore. Go for those epic long weekend rides, challenge yourself with interval bike workouts, conquer hills that make your legs scream, and don’t forget those easy recovery rides to keep your body in balance. Remember, safety first. Put on that helmet, follow the rules of the road, and remember to have fun.

But wait, there’s more! It’s time to pump some iron and embrace the power of strength training. This isn’t just about looking like a Greek god or goddess (although that’s a nice bonus); it’s about fortifying your body from head to toe.

By incorporating total body exercises like squats, deadlifts, and pull-ups, you’re strengthening your bones, ligaments, tendons, and muscles. The result? Improved performance and a decreased risk of injury.

Let me explain more.

8. Weightlifting

Let’s start with the burning question: how does weight lifting actually boost your endurance? It’s as simple as tying your shoelaces.

When you incorporate a regular weight lifting routine into your training, you’re giving your running muscles, tendons, ligaments, and bones the royal treatment. It’s like fortifying your body’s foundation, enhancing your running efficiency, and unlocking a whole new level of total body endurance. Who wouldn’t want that, right?

So how do you make the most out of the iron?

First up, embrace the power of compound moves. These are the bread and butter of weight lifting, engaging multiple muscles in one go. Think squats, deadlifts, push-ups, and step-ups. These powerhouse exercises will skyrocket your strength gains way better than those isolated moves like bicep curls or leg extensions.

But wait, there’s more. If you’re up for a real challenge, crank up the intensity by lifting weights at a lightning-fast pace. This not only builds strength but also adds an exhilarating endurance element to your strength workouts.

Now, here’s a little secret for you. Mixing and matching is the name of the game. Try combining aerobic exercises with your strength training routine. For example, kick things off with a challenging 400-meter run at a pace that makes your heart race, then grab those dumbbells or kettlebells and dive into some strength-building exercises. It’s a potent blend that will ignite your endurance and sculpt your muscles simultaneously.

To give you a taste of what a killer workout might look like, here’s a sample routine to get your gears turning. After a thorough warm-up that gets your blood flowing, aim for 12 to 16 reps of the following exercises with a weight that truly challenges you. And don’t forget to take a well-deserved minute of rest between each set:

9. Embrace Plyometrics To Increase Running Stamina

After a few months of strength and interval training, you’re ready for some more action, and plyometric exercises are just the ticket.

What are they and how can they help you become a better runner?

Plyometric training is all about doing explosive movements.

It can help you become a better runner by improving your running form efficiency.

Being more explosive benefits runners for many reasons.

Once you start becoming more explosive, your entire body will start moving faster without you putting in any additional effort.

Sample Workout

After a thorough dynamic warm-up, do 45 seconds to a minute of any of the following exercises

  • Burpees
  • Box Jumps
  • Squat jumps
  • Jump knee tucks
  • One leg hops (30 seconds on each leg).

Rest for one minute, then repeat the cycle two to three times.

10.  CrossFit Training

Still looking for more endurance-building strategies? Give CrossFit (CF) a try.

CF is a diversified training program designed to improve all facets of fitness.

These include speed, strength, agility, endurance, coordination, and stamina.

CrossFit is commonly referred to as functional fitness.

This is achieved through the use of bodyweight training, plyo exercises, Olympic weightlifting, gymnastics rings, sled pushes, Kettlebell exercises, interval-style cardio workouts, and much more.

I enjoy doing CF, and still do WODs (Workout Of the Day) at least a couple of times a week.

A standard WOD might include sprinting, rope climbs, power cleans (an Olympic weightlifting move), and slamming a medicine ball against the floor or a wall.

Sample Workout

Here’s a beginner-friendly WOD called the Cindy (CrossFit workouts have universally-used names).

In a 20-minute period, do as many reps as possible of the following circuit: 5 Pull-ups -> 10 Push-ups -> 15 Squats

11. Don’t Forget Recovery

Taking the time to rest is an absolute game-changer. It’s not just a luxury, but an essential part of your training routine.

In fact, the right recovery strategy is just as crucial as the blood, sweat, and tears you put into your workouts. It’s the downtime that allows your body to bounce back, rebuild, and repair all those hardworking muscles that have been pushed to their limits.

Now, I’m not trying to rain on your parade, but if you skimp on recovery, you’re basically throwing a wrench in your fitness progress. And trust me, you don’t want that.

So, let’s talk action steps to ensure you give your body the TLC it deserves.

First and foremost, give yourself enough time to fully recover. Your body needs its fair share of rest to come back stronger than ever. One effective approach is incorporating a reload week into your training every third or fourth week of intense workouts. During this magical week, you reduce your mileage by around 40 to 50 percent. It’s like pressing the reset button, allowing your body to catch its breath and recharge.

But hold on, even if you’re not in the midst of intense training, a reload week is still a must. It’s a way to show your body some appreciation and prevent burnout. And here’s another tip: after a particularly challenging session, treat yourself to a recovery run. It’s a gentle, therapeutic jog that helps flush out the toxins and promote healing.

Oh, and let’s not forget about those early warning signs of overtraining.

Your body is a master communicator, and it won’t shy away from sending signals when it’s had enough. So, keep an eye out for an elevated heart rate, chronic fatigue, persistent soreness, and even those dreaded sleepless nights.

If you notice any of these red flags, it’s time to listen to your body and give it a well-deserved light week. It’s like hitting the brakes before you crash.

12. Be Consistent

When it comes to improving your running endurance, two key players steal the show: consistency and patience. They’re the dynamic duo that can unlock the potential within you. But here’s the catch: they only work their magic if you’re willing to embrace them day in and day out. No shortcuts or quick fixes here, my friends. It’s all about the long game.

So, listen up and listen well. The workouts and training guidelines we’ve discussed are like gems in a treasure trove. They hold immense power to transform your running prowess. But here’s the secret sauce: you’ve got to be consistent. Just like any other skill in life, practice makes perfect. There’s no way around it. If you think you can improve your running endurance by lacing up your shoes a couple of times a week, well, you might want to rethink that strategy.

Now, let’s get down to business and talk action steps. If you’re serious about achieving mind-blowing training consistency, here are a few things you need to have up your sleeve:

First off, turn your running program into a habit. Make it as automatic as brushing your teeth or scrolling through your social media feeds (we all know how addictive that can be). It’s all about ingraining running into your daily routine until it becomes second nature. Trust me, it’s a game-changer.

Next, consider finding yourself a trusty training buddy. Think of them as your partner in crime, your running confidant. Having someone by your side who shares your goals and can keep you accountable is a surefire way to stay on track and keep those running shoes pounding the pavement.

But wait, there’s more. Shake things up and keep your running program fresh. Variety is the spice of life, after all. Explore new routes, try different training methods, and challenge yourself in ways you never thought possible. It’s like adding flavor to your running journey and keeping the fire burning within.

Feeling a bit lonely on your running quest? Fear not. Joining a running club can be a game-changer. Surround yourself with like-minded individuals who share your passion for pounding the pavement. Not only will you find a supportive community, but you’ll also gain access to valuable resources, training tips, and maybe even a few running buddies to accompany you on your adventures.

And finally, for the truly dedicated, consider running twice a day. But tread carefully. This is an advanced strategy that requires proper planning and recovery. So, consult with your running coach or experienced runners before embarking on this double-dose of running goodness.

How To Increase Running Stamina For Beginners – The Conclusion

That’s all you need to know about how to increase running endurance, both for the short run and the long run, literally and figuratively.

Feel free to leave your comments below, or send me your questions and suggestions.

Thanks for reading my post.

Cheers.

How To Breathe While Running

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woman running

Whether you’re a beginner runner, a 5K fanatic, or a marathon junkie, the way you breathe while running matters.

To most runners, learning to breathe may seem like an exercise in triviality. But what if mastering proper breathing techniques could improve your performance?

Research has shown that endurance athletes—including runners, cyclists, rowers, etc.—can experience small but important improvement in performance.

Would you like to learn how to take your running breathing to the next level? Then you’re in the right place.

How To Breathe While Running

In this article, I’ll dive into:

  • The importance of proper breathing while running
  • How to master deep breathing
  • Is rhythmic breathing worth it?
  • Nose Vs. Mouth breathing – Which one is better?
  • And so much more

Sounds great?

Let’s get started.

Enter The Right Pace

The best way to keep your breathing under control while running is to stick to a conversational pace—a pace in which you can hold a conversation or recite the pledge of allegiance without panting for air.

As a rule, beginner runners should perform their workouts at this conversational and relaxed pace.

If you find it hard to talk, you’re pushing it too hard.

Slow down and get your pace under control. By controlling your exercise intensity, you’ll be able to regulate the rate at which you breathe.

Beginners – Slow Down

Let’s start with the crucial step on your journey to breathing like a pro while you hit the trails – Beginners, Slow Down!

Now, before you start beating yourself up for feeling out of breath, take a deep breath and relax! Trust me, it’s not about your lung capacity or your running form. It’s just that you’re taking off like a racehorse right out of the gate!

So, what’s the secret to conquering this pesky breathlessness? Easy peasy! Gradually build up your mileage over time, and you’ll witness your stamina skyrocketing.

But hold your horses, speedy sprinters! At the beginning of your running adventure, let’s keep it chill and cozy. Picture this: you and your buddies having a laid-back chat, casually reciting the pledge of allegiance without gasping for air.

That’s the perfect conversational pace you need to embrace!

Now, if you’re huffing and puffing like a steam engine on steroids, it’s time to ease off the gas pedal. Slow down, my friend, and regain control of your pace. By keeping your training intensity in check, you’ll have a magic wand to control your breathing rate.

Synchronized Breathing

Once you’ve graduated from the beginner stage and have a few months of running under your belt, it’s time to upgrade your breathing technique. Picture this: with every footstrike, your breath flows rhythmically, like a symphony playing in perfect harmony.

Sure, it might sound a bit daunting at first, like mastering a powerful incantation, but trust me, it’s the secret potion to becoming a breathing maestro while you run. And don’t worry, we’ll take it step by step.

First things first, slow down the pace a bit to give yourself some breathing room (pun intended). Practice synchronizing your breath to your foot strikes like a dance partner in perfect sync.

Finding The Ideal Breathing Ratio

Now, let’s talk about the golden ratio – the key to unlocking your breathing mastery. Most running experts, recommend the 3:2 ratio for beginners. Here’s the magic formula: inhale on the RIGHT, LEFT, RIGHT foot strikes, then exhale like a dragon releasing fire on the LEFT, RIGHT foot strikes.

But hey, as you gain confidence and unleash your inner roadrunner, you can experiment with different ratios. Try a 2:2 or 2:1 ratio for those lightning-fast training sessions like interval training or tempo runs.

And when it’s time to cast that final spell of speed and power in a race, go all out with a 1:1 ratio! It’s like unlocking the ultimate power-up to rocket towards the finish line.

Deep Breathing While Running

Let’s unravel the secret to Deep Breathing, a magical technique that unlocks the full potential of your lungs, like a treasure chest filled with pure energy!

In this enchanting art, you’ll be tapping into the depths of your core, engaging every inch of your lungs to breathe like never before. Say farewell to those quick, shallow breaths we take when at rest, and embrace the power of deep breaths that fuel your body with pure vitality.

As you inhale, your rib cage and belly gently expand sideways and forward, like a graceful dance of air within your very being. With each exhale, you release any tension and fatigue, as if you’re casting away negative spells.

But wait, there’s more magic in store! Deep breathing isn’t just a charming display; it brings real benefits to your running journey. It keeps your muscles relaxed and nimble, ensures a steady flow of oxygen, and banishes the weariness that may try to hinder your progress.

And fret not, brave souls, for mastering this art isn’t reserved for the wizards alone. I’ve got a delightful surprise for you! An awesome YouTube tutorial awaits, guiding you on a journey to practice deep breathing right in the comfort of your home.

Nose Vs. Mouth Breathing

The Nose Vs. Mouth breathing is a topic that’s old as running itself. But when it comes down to it, it’s really up to the individual and the pace.

If you’re sticking to an easy and relaxed pace, breathing in through the nose should be enough to meet your oxygen needs. But as you pick up the pace, you might find doing so harder because you simply can’t get enough oxygen to your working muscles. When it’s the case, you’ll have to breathe in from both your nose and mouth.

But what about the exhale?

In my experience, inhaling through the nose and exhaling out of the mouth is much more efficient for running.

Inhaling through the nose allows for deeper breaths and warms the air on its way to the lungs, whereas breathing out from the mouth helps eliminate as much carbon dioxide as possible. It also relaxes the body.

How to put this into practice? Simple.

During your run, the mouth should be held slightly open in what’s known as the “dead fish” (the name speaks for itself).

Here’s how to breathe properly in cold weather.

How To Breathe While Running – The Conclusion

Breathing is key part of every movement—running is an exception. How to breathe while running is a must skill for every runner who is serious about optimizing their performance and comfort. There’s no way around that.

I hope this blog post was helpful.

It covers all you need to know about how to breathe while running.

Please feel free to leave any comments below or send me any questions you may have.

I’ll be happy to answer ASAP.

Thanks for reading my post.

Top 11 Weight Loss Rules For Runners

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lose weight while running

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

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

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

 Weight Loss Rules For Runners

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

1. Just Do it

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

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

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

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

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

2. Pass the Plateau

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

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

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

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

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

3. Set Realistic Goals

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

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

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

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

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

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

4. Know your Calorie Needs

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

Weight loss is a numbers’ game, really.

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

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

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

Link One

Link Two T

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

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

5. Set Good Weight Loss Goals

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

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

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

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

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

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

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

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

7. Stay Fueled

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

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

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

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

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

Additional link – Slow running vs fast running for weight loss 

8. Go Long

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

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

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

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

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

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

9.Keep a Journal

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

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

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

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

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

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

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

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

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

Additional Resource – Here’s how to run faster

10. Add Strength Training

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

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

Additional resource – How to measure body fat percentages

11. Be Patient

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

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

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

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

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

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

Additional resource:

How to cut sugar intake

Guide to running terms

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

The Ultimate 8-Week Beginner Running Plan: How to Go from Zero to 5K

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Free beginner running plan schedule

Are you ready to start a running plan? Then you’ve come to the right place.

Here’s the truth.

Running not only improve your fitness and strength, but also helps reduce stress and improve your mood.

But where to start? As a beginner, the thought of starting a running routine may seem daunting. But fear not, because I’ve got your back with my eight-week beginner running plan that will take you from couch potato to avid runner in no time.

Think of yourself as a sloth-turned-speedster, with each day bringing you one step closer to your goal. And with my plan, you won’t have to worry about the risk of injury along the way.

So what are you waiting for? Lace up those sneakers, grab a water bottle, and let’s hit the ground running.

Trust me, with a little patience and perseverance, you’ll be crossing the finish line in no time.

The Benefits of Running

Running is good for you and has a lot to offer. Here are a benefits to consider:

Improved endurance

Regular running can improve your cardiovascular endurance, which is essential for overall health.

A study published in the Journal of Strength and Conditioning Research found that six weeks of regular running improved the VO2 max (a measure of cardiovascular fitness) of sedentary adults by 17%.

Another study published in the European Journal of Applied Physiology found that regular running improved the aerobic capacity of older adults by 25%. You also run a lower risk of developing chronic diseases such as heart disease and diabetes when you improve your endurance.

Helps you Lose Weight

Running burns calories and lots of them. A 150-pound person can burn around 250-300 calories by running at a moderate pace for 30 minutes.

A study published in the British Journal of Sports Medicine found that runners tend to have lower body mass index (BMI) and body fat percentage than sedentary folks.

What’s more?

Logging the miles on a regular basis helps you increase metabolism, leading to more calories burned throughout the day.

Improved Fitness Level

Running can improve your overall fitness level by strengthening your muscles and bones, improving your balance and coordination, and increasing your flexibility and range of motion.

Again, don’t take my word for it. According to a study published in the Journal of Strength and Conditioning Research, regular running can improve muscular endurance and lower body strength.

Increased Bone Density

Running is a weight-bearing exercise that can help increase bone density. This, in turn, makes your bones stronger and guards against osteoporosis. My beginner plan gradually increases the intensity of your workouts, which can help stimulate bone growth and maintain bone density.

Of course, study backs this up. A study published in the Journal of Strength and Conditioning Research found that running can increase bone mineral density in premenopausal women.

Better Sleep

Regular exercise has been shown to improve sleep quality and duration. A study published in the Journal of Sleep Research found that moderate-intensity exercise, such as running, improved sleep quality and reduced the time it takes to fall asleep in older adults with insomnia.

Social Support and Community

Many people find that joining a running group or community can be a great way to stay motivated and committed to their exercise routine. A study published in the Journal of Sports Sciences found that runners who trained in groups were more likely to stick to their training program and achieve their goals than those who trained alone.

Running And Mental Health

Running does your mind good. Research has found that regular exercise, especially running, can help reduce symptoms of depression and anxiety. Another systematic review published in the Journal of Psychiatric Research found that aerobic exercise, such as running, can effectively reduce symptoms of depression and anxiety.

When you run, your body releases endorphins, which are natural mood-boosters that can help alleviate stress and improve overall well-being. Adn that’s we often refered to as runners high in the running world.

What’s more?

Running provides an opportunity to clear your mind and engage in mindfulness, which can help reduce stress and promote mental clarity. The proof to this isn’t something you can find in a study, but has to be experienced first-hand.

What’s not to like, really!

Now that we have the reasons to start running out of the way, let’s actually get into the ins and outs of my beginner running plan.

Start Slow

Listen up, rookie runners, because I’m about to drop some truth bombs. You see, the biggest mistake new runners make is thinking they’re Usain Bolt on day one.

I hate to break it to you, but your body is not a machine built to withstand excessive pounding without consequences. You’re not the Terminator; you’re a human being with ligaments and joints that need to ease into things.

Trust me, I’ve seen it all. People who go from couch potato to marathon runner in a week. And what happens? They end up with more injuries than an NFL team during playoffs. I’m talking Runners Knee, shin splints, and other unpleasant surprises that’ll have you limping for days.

“But David, I’m in great shape! I’m basically a Greek god!”

That’s fantastic, but let me remind you that running is no walk in the park. It’s high-intensity, high-impact, and it can take a toll on even the most seasoned athletes.

But don’t worry my dear friend, there is hope. The key to success is simple: start slow and gradually increase your intensity. That’s right, the old tortoise and the hare story holds true here. Slow and steady wins the race.

If you’re not willing to follow this golden rule, then you might as well take up knitting or underwater basket weaving. Because let me tell you, there’s nothing more demotivating than getting injured early on and having to sit on the sidelines while your friends are out there breaking personal records.

So take it from me, your friendly neighborhood running guru. If you want to avoid the pain train and actually enjoy this whole running thing, take it slow and let your body ease into it. Your knees and shins will thank you later.

How Long Does it Take?

Well, my crystal ball is out of batteries, so I can’t give you the exact answer. But here’s the deal: becoming a runner is like making a smoothie. Everyone has different ingredients, different blenders, and different tastes. Some people like kale, while others prefer spinach. Some use a Vitamix, while others stick to the $20 blender from Walmart.

In other words, it depends on several factors.

These include:

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

The Run-Walk Method

Running can seem daunting to beginners, but fear not! The walk/run method is here to save the day. It’s like dipping your toe into the running pool without diving in headfirst and risking injury.

The brainchild of Jeff Galloway, a legendary running guru, this method can help you build enough cardiovascular power to run straight for extended periods without risking injury and/or overtraining.

So what is it all about?

The run-walk method mixes running/jogging and walking for set periods. For example, you alternate one minute of jogging with one minute of walking for 20 to 30 minutes. As you get fitter, you simply increase the time spent running while shortening the duration and frequency of your walk breaks. And voila!

Additional resource – How to run a faster mile

Walking to Running Ratios

To make the most out of the walk/run method, you’d need to choose the right recipe to follow. And that entirely depends on your starting point. Choosing the right walk-to-running ratio is like choosing the right balance of milk and cereal. You don’t want to drown your cereal, but you also don’t want it to be too dry.

Here are three walk-to-running ratios to experiment with.

  • The Newbie: Jog for 20 to 30 seconds. Then walk for one to two minutes. It’s like testing the waters with a cautious toe-dip.
  • The Intermediate: Jog for three to five minutes. Then take a two to three minutes walking break. It’s like diving into the shallow end of the pool.
  • The Experienced: Jog for eight to ten minutes. Then walk for 30 seconds to one full minute. It’s like jumping off the diving board with confidence, knowing you won’t belly flop.

What’s more?

Another thing to keep in mind is to take walk breaks before the no-return point; otherwise, it might be too late for you to keep going. It’s like making sure to catch your breath before you start hyperventilating.

The Conversational Pace

Your training intensity also matters when following the walk-run method. That’s why, as a rule, run at an easy pace during the running intervals.

Your pace should be only slightly faster than your walking pace. This should be slower than you might think. And then slower still.

To achieve this, most experts recommend sticking to a conversational pace, the pace at which you keep a conversation with your buddy while running without much trouble. This is considered a moderate-intensity pace, or around 60 to 70 percent maximum heart rate.

Enter the Talk Test

This is the best way to monitor your training pace and effort. The Talk Test has been around for decades and is still here because it’s simple and works like a charm.

The principle is that if you can carry on a conversation with your training partner, you’re not overly challenging your cardiovascular system.

Distance Matters

TIME first, DISTANCE later. Make that your motto. It’s like building a strong foundation before you start building the house.

I hate to sound like a broken record, but only add distance and intensity once your body has properly adjusted to running’s high impact.

Remember that you have the rest of your life to work on getting fit. Don’t let unrealistic expectations dictate the pace of your workouts.

woman starting a run

Rest

And don’t forget to take plenty of rest between workouts, with two days off every week. It’s like giving your body a much-needed break after a tough week at work. Cross-training on recovery days is also a great idea. It’s like having a cheat day but for your running routine. Cycle, do some yoga, or go for a swim to switch things up.

And if you’re feeling sore after a running workout, just remember that pain is just weakness leaving the body. Keep pushing yourself, and you’ll get stronger.

For more on proper recovery, check my article here.

The 8-Week Running Plan For Beginners

Now, let’s talk about our 8-Week Running Plan for Beginners. This program is designed to take you from a complete beginner to being able to run a 5K distance comfortably.

But, it assumes that you’re a beginner runner who can already walk briskly for one hour four to six times per week.

Now, if you think that my beginner program is too much for you, don’t worry! You can always slow it down and repeat the workouts before cranking up the intensity. And if you can already run for more than half an hour with ease, then skip this and move on to something more challenging.

Experienced runners may up the ante by doing other forms of running, such as sprints, hill reps, or working on increasing mileage for the long run. But if you’re a beginner, I recommend starting with the basics and gradually building your endurance.

Remember, the beginner running plan is just the beginning. Once you reach your 5K goal, you can keep pushing yourself and set new goals. The sky’s the limit!

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

Beginner Running Plan – Week 1:

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

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

Example: Run 1 minute, walk 3-minute.

Repeat the cycle 5 to 7 times.

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

Do three sessions per week.

Beginner Running Plan – Week 2:

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

Do three workouts.

Beginner Running Plan – Week 3:

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

Do three workouts.

Beginner Running Plan – Week 4:

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

Do three workouts.

Beginner Running Plan  – Week 5:

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

Beginner Running Plan  – Week 6:

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

Beginner Running Plan  – Week 7:

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

Beginner Running Plan  – Week 8:

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

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

More Resources for The Beginner Runner

I hate to break it to you but this just your first step in the world of running!

If you stay consistent and committed, you’ll be amazed at what you can achieve.

Here are more resources.

That’s it for today.

Thank you for stopping by

Cheers.

David D.

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

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

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

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

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

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

Sounds great?

Let’s get started.

What’s Strength Training?

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

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

Research on Strength Training for runners And Injury Prevention

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

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

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

Run Faster

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

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

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

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

Fix Muscle Imbalances

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

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

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

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

Burns More Calories

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

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

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

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

Build Stronger Bones

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

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

But how does strength training make bones stronger?

It’s actually quite simple.

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

That’s it.

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

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

Strong Arms

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

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

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

That’s no secret.

Be More Efficient

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

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

Everything is working together in one interlocked system.

Better Form

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

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

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

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

Signs of a bad form may include:

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

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

What’s more?

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

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

It Requires Little Time

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

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

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

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

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

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

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

Muscles Anatomy

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

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

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

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

The Quadriceps

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

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

The Hamstrings

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

  • The biceps femoris,
  • The Semitendinosus, and
  • The Semimembranosus.

The Gluteals

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

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

The Hip Flexors

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

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

The Calves

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

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

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

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

The Best Strength Exercises For Runners

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

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

1. Planks

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

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

Proper Form

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

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

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

2. Russian Twists

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

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

Proper Form

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

3. Overhead Lunges

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

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

It also increases flexibility and mobility in your hip flexors.

Proper Form

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

Do 12 steps on each side to complete one set.

4. Air Squats

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

Squats target a lot of running-specific muscles.

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

Proper Form

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

5. Single-Leg Deadlifts

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

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

Proper Form

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

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

6. The Pistol

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

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

Proper Form

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

7. Rotational Shoulder Press

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

Proper Form

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

weight training for runners

 

Weight Lifting For Runners  – The Conclusion

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

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

In the meantime thank you for reading my post

Keep Running Strong

David D.

The Greatest 72 Running Tips Of All Time

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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.

dive-in-running-

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.

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