Beginner Runner

Looking for the best advice on what to do to prevent running injury? Then you’ve come to the right place.

Here’s the truth. Overuse injuries can throw a wrench in your running plans like nothing else. These are usually joint, ligament, and muscle issues that plague the lower extremities.

And no one is immune—both beginner and elite runners are prone to injury. This makes them quite common, especially among those not taking steps to prevent them.

In fact, research shows that over half of all runners get injured, with many of those occurring in the knee, shins, or Achilles tendon.

But there are a few precautions you can take to help stack the odds in your favor. That’s where today’s post comes in handy.

How to Prevent Running Injury

Whether you’re a beginner runner training for your 1^st 5K or a pro runner aiming for a sub-3 hour marathon,  here are 9 nine things you can do to help reduce your risks of getting injured while running.

Know Your Limits

This is, by far, the cardinal rule for avoiding all kinds of sports injuries.

This is what’s commonly referred to as doing too much, too soon, too fast

Your body needs time to recover and adapt to increases in speed or mileage.

Push your body too much, and you will be flirting with disaster.

Action Steps

Take plenty of rest.

Make sure to add recovery days and weeks to your training plan by taking a complete break from training physically and mentally.

Take one day off a week, and space out those hard runs—think hill repeats and sprints—with some easier recovery runs.

During the off-time, cross-train with low-impact activities, such as swimming, low-intensity biking, or, my favorite, Yoga.

Especially Yin or Gentle yoga will help you decompress the stress inside your body, especially within the fascia tissue.

What’s more?

Use the 10 percent rule.

Don’t increase your running mileage by more than 10 percent from one week to the next.

Listen To Your Body

Overuse running injuries don’t happen overnight (falling flat on your face is the exception here, but we already discussed that).

Most running injuries come with early warning signs—discomfort, soreness, aches, and persistent pain—but it’s up to you to listen to them and take the right measures.

Action Steps

Have an early warning system for pain, and do your best to get to the root cause of what’s causing it.

At the first sign of onset, whether it’s a pain that gets worse during a run or forces you to change your running gait, take some days off and reevaluate your approach.

Don’t get me wrong, aches and running go hand in hand, but if the pain persists and/or it’s taking a toll on your body, you need to start paying attention.

In a nutshell, if your body hurts, do not run.

That’s it.

Strength Train

Regular strength training helps improve performance and protects against injury by improving your structural fitness.

This helps your muscles, tendons, ligaments, and bones to better endure the high-impact nature of running.

For instance, strengthening the hip muscles—mainly the adductors, abductors, and gluteus maximum—can boost leg stability to the ankles and prevent knee pain and injuries.

Action Steps

Strengthen your lower body muscles, especially your quads, glutes, and hip muscles.

Here are the runners-oriented strength routines you need:

• The Runner’s Muscle Imbalances Fix Routine
• The Leg-Strengthening Routine for Runners
• The Seven Best Strength Training Exercises For Runners

Stretch Your Body

Just like strength training, stretching is another off-road thing you can do to protect your body against common running injuries.

Current research finds no link between stretching and injury prevention, but I will bet my money on this, and I strongly urge you to boost your range of motion.

When you improve the range of motion of your running muscles, your body will move more efficiently and have less risk of injury.

Runners tend to be tights in the hamstrings, calves, hip flexors, and glutes, so you are more likely to get injured in and around those areas.

Tight hamstrings can lead to knee pain and other trouble.

Tight calves are also bad since they have been linked to the plantar fascia and Achilles tendon injuries in research.

Action Steps

Lucky for you, I have written a lot about the subject, and here are three flexibility routines that can help stretch your running muscles and help you prevent injury in the process.

• The 7 Best Hamstrings Stretches For Runners
• The Yoga For Runners Guide
• 8 Standing Post-Run Stretches For Runners

R.I.C.E

As previously stated, when you got aching or painful joints or muscles, look no further than R.I.C.E for immediate treatment.

You don’t have an E.M.T. course certificate to do these simple steps.

For example, if your knee hurts, take a few days off from running (Rest).

Ice the painful area for 10 to 15 minutes, three to four times a day.

Plus, elevate the injured knee to limit swelling.

For more, you can also use compression, an A.C.E. bandage or compression socks, which can help reduce inflammation and provide instant pain relief. Remember that how fast you treat running injury is key to your comeback. There’s no way around that.

Run on Proper Surfaces

Running on hard and/or uneven surfaces, like concrete or asphalt, puts undue stress on ligaments and joints.

And as a runner, the last thing you want is more impact.

Run often on hard surfaces, and you’ll be risking medial tibia stress syndrome, stress fractures, and other overuse injuries are very high.

Action Steps

Do the bulk of your running on softer surfaces, be it a path through the park, a dirt trail, a bike path, a grass road, and other similarly yielding surfaces.

You can also head to the local track for a more firm and flat surface.

Proper Running Shoes

I can’t emphasize this one enough.

Sure, running does not require a lot of equipment, but shoes are still a MUST.

So make sure to have the right pair on.

Action Steps

Head to a specialty-running store and have your gait and foot type analyzed by expert staff so they can help you pick the perfect pair.

It can be tricky for those with big feet or a big proportion of the front part.

Make sure to replace your running shoes at least every six months—that’s about 400 to 500 miles of running.

This, of course, depends on your weight, size, foot strike, shoe type, and weekly mileage.

The earliest warning of “wear and tear” shoes can take place on the heels part and big toe.

If you feel something not nice or sometimes you spot calluses in your heels, change.

Additional resource – How to treat black toenails from running

Proper Running Form

Poor form can limit your performance and lead to undue pain and injury, leading to shin splints, back pain, limited performance, and so on.

On the other hand, proper form will also help you run more efficiently, so you will run farther and faster with less fatigue.

Action Steps

Here are a few pointers to help you develop and keep good form:

• Run in a relaxed manner with the least tension possible. As you run, do your best to keep your entire body relaxed, especially your neck, shoulder, arms, and hands. Avoid clenching your fists, as this can lead to tightness in the arms, shoulders, and neck.
• Keep looking ahead. You should be gazing at the ground about 15 to 20 feet ahead of you. Never stare at your feet.
• Land on your midfoot. I used to be a heel striker, which limited me in many ways. Nonetheless, things changed for the best when I started consciously working on landing on the middle of my foot, then rolling through to the front of the toes.
• Point your feet straight head. Running with your feet pointed in or out could increase the risks of injuries, and it’s inefficient. So make sure to point your toes in the direction you want to go

Coping With A Running Injury

Already injured? Here’s how to make the most out of your recovery process.

Become a Student

Educating yourself about your injury and healing process is the ideal place to start your recovery journey.

Most running injuries are simple.

There are no big mysteries behind them; there’s always a reason why they happen.

By learning more about the symptoms, treatment, causes, and prevention of your condition, you’ll gain greater confidence and control over your current predicament, which helps ease any anxiety you’re going through.

Here are some of the questions you need to ask your healthcare professional.

• What’s the full diagnosis? What type of injury do I have?
• What made me injured in the first place?
• How long will recovery typically take?
• What are the red flags that the injury is getting worse?
• What are my treatment options?
• What’s the goal of treatments?
• What should I expect during the recovery period?
• What alternative exercises can I safely do during the rehab period?
• What can I do to prevent or fight off the inevitable weakness, stiffness, and lack of coordination that increases the risks of relapse?

Set Realistic Goals

Just because an injury sidelines you doesn’t mean you should stop setting goals.

The truth is proper goal-setting post-injury can help instill motivation and foster diligence as you start your recovery journey.

What’s more?

Setting goals grants you an active role in the recovery process, helping you increase self-confidence.

This also cuts your fear and anxiety by helping you focus on what can be done.

Once you have discussed the ins and outs of your injury with your doctor, set SMART goals, an acronym for Specific, Measurable, Achievable, Result-focused, and Time-bound.

Here’s how to set SMART goals:

• Specific. Focus on a specific area with a clear map of how and why you’ll improve it.
• Be able to define clear and quantifiable outcomes, monitor progress, and set benchmarks.
• Make sure your running goal is possible and that you believe in yourself that you can do it. Go for goals that stretch you slightly but do not hinder your healing process.
• Result focused. Use your recovery targets to measure outcomes, not actions.
• Time-based. Set a date for when you want to achieve your goal with a progressive and practical sense of urgency.

Maintain Your Fitness

Getting injured doesn’t inherently equal sitting on the couch the whole day and doing nothing.

Sure, there may be a few days of true rest when recovering from a serious injury, but be sure to consult with your doctor for a list of cross-training options you can do.

I know it’s hard to keep working out when you’re injured, but stopping all physical training may do you more harm than good.

Inactivity may slow down your recovery and drastically lower your feel-good hormones, such as serotonin, endorphins, and dopamine, and drastically—setting you up for more trouble down the road.

Low-impact exercises such as swimming, yoga, deep water running, walking, or moderate strength training can substitute for running and help maintain cardiovascular power and sanity.

Just remember to take it slow and get your doctor, therapist, or trainer’s green light before you establish a good alternative workout program.

Stay Positive

For a quick recovery, you need to heed your doctor’s instructions.

Show up for your treatments, rest, and keep track of your healing process.

But that’s not the whole story.

You also need to monitor your attitude—your emotional states and inner talk regarding your injury and the recovery process.

Work hard to keep a positive attitude to get the most out of your recovery process.

Stay focused on what you need (and can) do instead of what you’re missing out on.

I know it’s easier said than done, but keeping a positive attitude is key for a faster recovery.

What’s more?

Surround yourself with supportive people and encouraging items while repeating positive affirmations.

And keep in mind that things will eventually get better.

It’s just a question of time.

Here are more tips on how to increase your confidence.

How to Prevent Overuse Running Injuries – The Conclusion

The things I shared with you today should be enough to help you prevent running injuries. The key is to implement as many as possible. The rest is just details.

Now it’s up to you to take action and start training pain- and injury-free.

What’s not to like?

Do you have any favorite running tips?

Looking to give track running a try?

Then you have come to the right place (and planning to run in the right place).

Here’s the truth.

The local track is the ideal place to improve your running speed, learn how to run, and hone your running game away from the monotony and distractions of road running.

The track is, after all, made for running.

In this article, I’m sharing a few beginner track guidelines to help get you started on the right foot.

More specifically, I’ll look at:

• What is a track?
• The benefits of track running
• How to start track running
• The rules and etiquette of track running
• The track lingo you need to know
• Track workouts for beginners and advanced alike
• The track running gear you need
• And so much more.

Sounds great?

Let’s lace up and dig in.

What a Running Track?

Tracks are predictable and flat terrains designed for running.

They’re made of a synthetic surface that provides a forgiving and soft landing, which lessens the sport’s impact on your muscles and joints.

But if you’re used to running on roads, trails, and grass paths, running around the track in what seems like endless circles may seem boring and tricky—especially if you don’t know how to get started.

What Makes A Track – The Measurements

The standard track usually has four to eight lanes and measures precisely 400 meters—that’s roughly one-quarter of a mile—around the innermost lane.

Then distance around the track goes up in each lane.

In fact, the outside lane is roughly 40 to 50 meters longer than the inside lane. That’s the reason some races starting lines are staggered.

Track Running Distances Explained

Here are some track measurements to help you wrap your head around track running

• 100-meter – The length of each straightaway.
• 200-meter—a half lap around a standard track, kicking off on the curve and finishing at the end of the straightway.
• 400-meter—or a single lap. Roughly a quarter-mile, and one of the most challenging sprint races thanks to the speed and endurance it requires.
• 800-meter—two laps around a standard track or roughly half a mile.
• 1200-meter—three laps around a standard track, or roughly three-quarters of a mile.
• 1600-meter—four laps around a standard track, or approximately one mile.

Using the same math, you can calculate further distances.

For example, if four laps around a track equal one mile, running 5 miles on the track will have you finishing roughly 20 laps.

Not rocket science.

Get the full scope to how many laps is a mile around a track here.

The Benefits of Track Running

In case you’re still on the fence about giving track training a try, here are some of the benefits that it offers.

Good For Motivation

Feeling bored running solo? Head to the track to find some camaraderie and a little bit of competitive spirit.

It’s a public place, after all. You just have to get there at the right time of the day.

Improve Your Confidence

Training on the track helps boost your image of yourself as a runner, which can do wonders for your self-esteem and confidence level.

Meet New People

By the same token, you’ll usually perform your track sessions with your partner or club, so you have the extra bonus of competition against much more experienced runners.

You’re also more likely to push harder during a group workout than you might on your own.

Another Surface Option

Every running surface, whether its trail, road, concrete or even treadmill, has its perks and downsides.

By doing more workouts on a track, you’re also adding variety to your training surfaces, which helps you improve your running game and reduce injury risk.

What’s not to like!

Track Your Progress

Thanks to the deliberate design of standard tracks, you can easily track your speed, effort, and time over a set distance.

You can also do this in a safe and uninterrupted manner.

Unlike on the road where you usually have to stop because of traffic and other obstacles.

The track is literally your playground.

Your Guide to Track Lingo

The more time you spend at a track, the more likely you may come across some of these common track terms.

Better be informed.

Here are the essentials:

Splits

These refer to the total time broken down into smaller parts—typically miles.

Monitoring your time at specific split markers can help ensure proper pacing.

For example, running an even split means running the same pace throughout the run.

But if you run the second half of your session faster than the first portion, then that’s what’s known as a negative split.

Additional Resource – Here’s how many miles should a beginner run

Straightway

Consists of the straight sections, which is 100 meters in length—the shortest distance for an outdoor sprint race.

The Curve

Also called a turn, that’s where the straightway begin to turn.

Sprints

An all-out, maximum speed effort over a relatively short distance.

As a rule, sprint intervals are no more than 20 to 60 seconds long, roughly 100 to 300 meters.

Intervals

Stand for sessions that alternate periods of faster-paced running and periods of recovery (whether by jogging or walking) with the primary goal of increase aerobic capacity and boosting speed.

When performing intervals, you should aim to keep a consistent level of effort and performance in each one.

Recovery

Each sprint, or interval, is followed by a recovery—or rest—period.

This allows you to catch up with your breath and bring your heart rate down so you can be ready for the next intense burst of exercise.

Strides

These consist of short sprints—often in the 50 to 60 meters range.

To perform a stride, you simply sprint at roughly 90 percent of your maximum speed for 20 to 30 seconds, recover fully, then sprint again.

This works very well as a warm-up to build momentum.

But you can also perform them at the end of the session if you still feel like you have more in the tank.

Drills

A series of functional exercises and stretches, such as butt kicks, high knees, walking lunges, and inchworms, performed before a run.

The goal is to make the nervous system as well as the muscles ready for the speedwork ahead.

Get The Right Shoes

As a rule, you’ll need lightweight, comfortable, and supportive shoes that help you perform at your best while reducing injury risk.

Of course, your road running shoes can work, but you may want to opt for spikes or flats—as these are specifically designed track workouts.

I recommend starting with middle-distance spikes.

These tend to be fairly lightweight and have more padding at the heel for extra cushioning over middle distances. They’re also more flexible than sprinting spikes.

Keep in mind that some tracks may specify what size spikes are allowed.

Using shoes with large spikes may actually damage the track, so remember to check the track rules before using your spikes during your run.

Track Running Rules

Another thing you need to pay attention to is track etiquette.

Since it’s a social venue, there are many conduct rules you need to abide by—unless you want to come off as a completely obnoxious person, or worse, get kicked off the track.

Following these rules is key on the track.

Not only does it help prevent unwanted clashes with other track users, but it also reduces the risk of accidents to you and others.

Here’s your guide to track running etiquette. 

Stick To Your Line

Just like driving on the expressway, there’s a pecking order for lanes.

The inner lanes are by rule reserved for runners who are performing speed workout, allowing them to pass slower runners more easily.

That’s why you should never stop on the inner lane—or else, you’ll become a speed bump.

The outer lanes are reserved for slower runners and walkers.

Run Counterclockwise

When running on a track, the direction is counterclockwise—left turns only.

This is not the time to run against traffic and try to stand out—you’ll only look like a complete noob doing that.

In case of doubt, look for posted signs telling which direction to run.

Or follow the lead of others on the track.

Pass Safely

A track is a public place that you’ll be sharing with others training at different paces, so expect to pass some.

As a rule, pass other track users on the right-hand side when running counterclockwise or on the left clockwise.

Also, this rule isn’t written in stone.

Adjust your approach to what other runners and walkers tell you is right for their track.

What’s more?

As long as you’re mindful of the shared space, you’re doing it right.

Know The Slots

Most tracks are not open all day long for everyone.

They typically have off-limit times for recreational runners.

For example, some tracks restrict public use during school hours for the safety of the students, whereas most restricts use at night.

Check out the rules to check what is allowed and not allowed for each track you use.

Track and Field tips for Beginners

Now that you know a thing or two about track training and how to conduct yourself once you’re there, let’s look at how you can actually get started.

Warm-Up

Whether you’re doing a long run on the trails, or a speedwork session on the track, the warm-up is always the first step

The main purpose behind a warm-up is to increase blood circulation, heart rate, and core temperature so that you won’t have to “go through the gears” in your workout.

A good warm-up also fires up your muscles so they can perform optimally, reducing the risk of muscle or tendon injury.

To warm-up, jog a few laps on the track, preferably on the outer lanes.

Once you feel your heart rate and body temperature increase, perform a few dynamic stretches on the infield or outflies space.

Have A Plan

Decide beforehand what your track sessions will be so you can get mentally ready for what pace you’ll run, how much recovery you’ll take, and how long the session will be.

Avoid running laps mindlessly around the track.

That’s how you are going to waste your time running in circles and actually achieving nothing in the process.

I’ve provided you below with many workout options to choose from.

Pick something that suits your fitness level and training goals.

The rest is just details, as the saying goes.

Pace Yourself

Most track workouts involve some form of speedwork or the other—that’s why it’s key to pace yourself properly.

As a rule, pace depends on your fitness level and training goals.

Start slower than your maximum so you can hold early and finish strong.

As the workout progresses, it should feel harder to keep up the pace.

But if you find it hard to complete a fast segment, ease back a bit instead of adding extra recovery time.

The fitter you get, the more you can increase the number and/or length of reps or reduce recovery.

It’s up to you.

Additional resource – How to choose a running buddy

Sample Track Running Workouts to Try

If this is your first time on the track, performing 100-, 200-, or 400-meter reps can help you set the right foundation.

As a beginner, aim for a 1:1 ratio for the interval to recovery.

In other words, run the same distance you walk.

For example, if you run one 400-meter, walk for a full 400-meter in the outer lanes to recover, then repeat.

Here are a few workouts to try.

The 100-Meter Repeats

• Start with a 10-minute warm-up
• Run hard for one straightway—or 100 meters.
• Recovery by jogging or walking a full straightaway.
• Repeat six to eight times
• Cool down for 10 minutes

The 200-Meter Repeats Session

• Warm-up for 10 minutes
• Run hard for 200 meters, or half the track, which is one curve and one straightaway.
• Recover by jogging or walking for another 200 meters
• Repeat six to eight times
• Cool down for 10 minutes

The 400-Meter Repeats Workout

Warm-up for 10 minutes

• Run hard for 400 meters, or one lap around a standard track, at a controlled effort.
• Recover by jogging or walking a full lap.
• Repeat five to seven times.
• Cool down for 10 minutes.

The Ladder Session

The ladder workout is a fantastic session that helps you build endurance, speed, and confidence, regardless of the race distance you’re aiming for.

• Start with a 10-minute warm-up.
• Run hard for 400 meters, but at a controlled pace. Then walk a full lap to catch your breath.
• Run hard 800 meters at a controlled pace. Then walk a full lap to catch your breath.
• Run 1200 meters at a challenging pace, then walk a full of catching your breath.
• Run hard 800 meters at a controlled pace. Then walk a full lap to catch your breath.
• Run hard for 400 meters, but at a controlled pace. Then walk a full lap to catch your breath.
• Cool Down for 10 minutes.

The Mile Repeats Session

Looking to improve your race times and increase your running confidence?

Then mile repeats are exactly what you need.

In fact, mile reps are the ideal speed workout to run a faster long-distance event, such as a marathon.

Here’s a sample routine.

• Start with a 10-minute jog as a warm-up.
• Run one mile, or four laps, at your 10K pace, or 15 to 20 seconds faster than your realistic goal marathon pace.
• Recovery at an easy face for two laps around the track. Make sure your breathing and heart rate are back to warm-up level before you crank up the intensity.
• Repeat the cycle two to three times, depending on your fitness level. Aim to get it up to 5-6 reps as your fitness improves.
• Finish it off with a one-mile jog as a cool down.

If you Google ‘when was running invented,’ you might come across a joke about a guy named Thomas Running being the creator.

Funny, but not true

Here’s the truth: Running wasn’t “invented” by one person—it’s as natural to us as breathing.

In fact, evidence shows that humans started to run at least two million years ago.

There’s an interesting theory called ‘persistence hunting’ that explains why early humans took to running.

The idea is that early humans weren’t necessarily the fastest, but we could outlast our prey. By chasing animals for long distances, we’d eventually tire them out, making the hunt successful.

In other words, back then, running wasn’t a choice—it was a survival skill.

With that said, let’s dive into the history of running and how logging the miles became a part of being human.

Who Was Thomas Running?

Before we dive into the rich history of running, let’s put the Thomas Running meme to bed.

Spoiler alert: he’s not real.

This little joke about Thomas Running being the “inventor” of running has floated around social media and given us all a good laugh.

But the truth is, Thomas didn’t come up with running.

That meme is part of a trend that pokes fun at the idea of invention by making up silly characters like Joshua Jogging or John Lie.

Funny? Absolutely.

Historically accurate? Not even close.

But enough about memes.

So, what’s the real story behind running?

Let’s get to it.

When Was Running Invented?

Now, here’s the truth: no one “invented” running. It’s an innate ability we’ve had since the dawn of time.

Running is natural; it’s just part of being human. Just like walking, jumping, and eating, it’s a basic function of having legs.

Science suggests that our ability to run can be traced back to our earliest ancestors.

We’re talking millions of years ago when running wasn’t about burning calories or training for races—it was about survival.

Why Did Early Humans Run?

Back then, running was essential for one big reason: staying alive.

If you couldn’t run, you didn’t survive.

Imagine chasing after prey for dinner or, worse, running away from something that saw you as its dinner. That’s how our ancestors lived. The ability to cover long distances was crucial for hunting and escaping predators.

Running wasn’t just a fitness hobby; it was woven into the fabric of survival. Evolutionary scientists say that being able to run long distances was a key factor in shaping modern humans. It helped us survive, thrive, and become who we are today.

The Evolution of Running

So, how far back does running go?

Scientists say that our ability to run dates back to when early humans evolved from primates about seven million years ago. This is when our ancestors started transitioning from climbing trees to walking upright on two legs—bipedalism.

Here’s a quick breakdown of how running evolved:

4.5 Million Years Ago – Walking Begins:

The earliest evidence of animals walking on two legs dates back about 4 million years ago. Our early ancestors, like Australopithecus, were already walking upright before knowing what tools were.

3.5 Million Years Ago – The Next Step:

Around this time, fossils show that early humans had walking patterns similar to ours today.

2.6 Million Years Ago – The Emergence of Running:

Our ancestors evolved specific features that made them better suited for running. This was likely when they began using persistence hunting—a technique where hunters would chase prey over long distances until it was too exhausted to run.

So, if you’re feeling winded after a long run, just remember: running helped our ancestors eat!

Running Shaped Who We Are Today

Let’s not forget that being a faster runner often meant being a better hunter. And in a world where hunting was a key to survival, this skill was everything. If you could run, you could hunt; if you could hunt, you could eat.

Scientists have found all sorts of traits in early humans that suggest we evolved to be long-distance runners. These traits helped us compete with faster predators in the plains of Africa. For example:

• Our shoulders evolved to rotate without making our heads wobble, which is great for running.
• We developed better ways to cool ourselves down while running (thank goodness!).
• Our bodies grew taller and leaner, with narrower waists and bigger glutes to help us stay stable while running.

From Survival to Sport

After we figured out farming, running wasn’t about survival anymore

Take ancient Egypt, for example. Egyptians, Greeks, and Persians all employed messengers (chasqui is a famous example) who would run long distances to deliver news—imagine being the ancient version of a mailman, but with no cars or bikes, just your two feet.

They had horses, but human runners were better suited for rough terrains and steep climbs.

These civilizations also celebrated running as a sport. Back then, professional runners were like the rockstars of their time.

Running as a Symbol of Power

One of the earliest recorded uses of running was as a symbol of power and endurance, especially in ancient Egypt. The Sed festival, a ceremony going back to over 3,000 B.C., celebrated the continued reign of the Pharaoh.

After 30 years in power, the Pharaoh would participate in the Sed festival every three years after that, essentially running prove his fitness to rule.

Pharaohs had to run four laps on a set course, changing their royal outfit midway to symbolize their rule over Egypt.

It sounds like a fancy version of a royal relay race, right?

But here’s the kicker: some historians believe that if the Pharaoh failed to complete the course, it was a sign that he was no longer fit to rule.

Talk about high stakes. Imagine if your next promotion at work depended on whether you could finish a 5K!

Running as Competition: From Rituals to Races

Eventually, running became less about survival and more about sport and fun. The first evidence of competitive racing comes from the Tailteann Games in Ireland, between 600 and 1100 B.C.

These games, held in honor of the goddess Tailtin, were some of the earliest organized athletic events. There were all kinds of competitions, but running races were a big deal.

Around the same time, the ancient Greeks were getting into the action with the first-ever Olympic Games in 776 B.C. The original event was pretty simple—just a foot race. The runners competed on a track about 200 yards long, and that was it.

As a coach, I always remind my athletes that this is where the word “stadium” comes from, too. The track was called the stadion.

The Olympics eventually added more events, like wrestling and boxing, but running was always a main attraction. They even had a long-distance race called the Dolichos, introduced in 720 B.C. But by 393 A.D., Emperor Theodosius I stopped the games as part of his mission to spread Christianity and squash pagan traditions.

The ancient Olympics faded away—only to be revived many centuries late

The Marathon Legend

I can’t talk about running history without mentioning the famous marathon legend. According to Greek lore, Pheidippides, a soldier, ran from the battlefield of Marathon to Athens—about 25 miles—to announce victory over the Persians.

Unfortunately, after delivering the news, he collapsed and died from exhaustion.

While this story has inspired millions of runners worldwide (myself included) to take on the marathon distance, there’s more to it.

Pheidippides wasn’t just any guy; he was a trained messenger., used to running long distances to deliver important news.

Still, his final run from Marathon to Athens set the foundation for the modern marathon—though we’ve added an extra 1.2 miles to the race distance today.

You can thank the British royal family for adding that extra 1.2 miles so the race could end at their viewing box at the 1908 London Olympics.

The Rise of The Jogger

Ever wondered how jogging became popular? Let’s get to it.

While running has been a natural part of human life for millennia, jogging as a recreational activity has a much more recent—and fascinating—history.

As someone who has spent countless hours both on the road and guiding new runners, I find the journey of running’s rise to modern popularity pretty incredible. Let’s break it down, step by step.

The Early Days of Jogging

The word “jogging” actually first popped up in the 16th century, but back then, it wasn’t the accessible sport it is today.

Jogging was a practice reserved for the upper classes, especially noble swordsmen who used it to build endurance and stamina for battle. These early joggers were essentially the original fitness enthusiasts, but it wasn’t exactly something everyone could join in on.

Fast forward through the centuries, and jogging—and running in general—became more popular, especially with the rise of professional sports. But it wasn’t until much later that the real boom in running began.

The Men Who Made Running Popular

You have a few key figures to thank if you’ve ever wondered how running went from a niche activity to something your neighbor, coworker, and even your grandma might do.

Arthur Lydiard, an Olympic track coach from New Zealand, is often credited with starting the jogging movement. He founded the Auckland Jogger Club and introduced the concept of running for fitness, not just competition.

But the real spark came when Bill Bowerman, a University of Oregon track coach, visited Lydiard in New Zealand. Bowerman went for a jog with Lydiard, and the experience impacted him so much that he brought the idea back to the U.S.

He even wrote a book called Jogging in 1967, a cultural sensation that helped kick off the running craze in America.

As a running coach, I can tell you that once something is recommended by medical and health professionals—as jogging soon was—it’s only a matter of time before it catches on.

And that’s exactly what happened.

In 1968, the U.S. National Jogging Association was founded to promote running as a form of exercise.

Combine that with American Frank Shorter’s gold medal victory in the 1972 Olympic Marathon, and you had the perfect storm that led to the running boom of the 1970s.

Running Goes Mainstream

In the 1970s, running wasn’t just for athletes—it became a way of life for millions of Americans.

By the end of the decade, more than 25 million people in the U.S. were hitting the pavement.

Even high-profile figures like President Jimmy Carter and Hollywood stars like Clint Eastwood participated in this running revolution. I can’t help but think how different the running world would be today without that pivotal era.

But it wasn’t just personal passion driving the boom.

Companies like Nike saw the potential in running and made it their mission to promote the sport—while selling shoes and gear. Unsurprisingly, this mix of personal fitness and commercial backing took running to the next level.

Key Moments in Running History

Now that we’ve touched on the rise of running in modern times let’s take a look at some of the key moments that have shaped running as we know it today:

• 490 B.C.: The legendary story of Pheidippides, the Greek soldier who supposedly ran from the battlefield of Marathon to Athens (about 25 miles) to announce victory over the Persians. Though not entirely verified, this feat inspires the modern marathon.
• 1896: The first modern Olympic Games are held in Athens, featuring 100-meter and 400-meter sprints and the marathon event.
• 1897: The Boston Marathon, the world’s oldest annual marathon, is born, inspired by the first Olympic marathon the previous year. The original route was 24.5 miles long.
• 1908: The marathon distance is standardized at 26.2 miles during the London Olympics, thanks to a route adjustment to accommodate the British royal family.
• 1960: Ethiopian runner Abebe Bikila wins the barefoot Olympic marathon in Rome, setting a world record. This iconic moment brought international attention to the sport.
• 1972: Frank Shorter wins the Olympic marathon in Munich, sparking the U.S. running boom of the ’70s.
• 1984: The first official women’s marathon at the Olympics is held in Los Angeles, with Joan Benoit Samuelson crossing the finish line in 2:24:52 to win gold.
• 2007: The New York City Marathon becomes the largest marathon in the world, with over 38,000 participants.
• 2009: Christopher McDougall’s book Born to Run hits the New York Times best-seller list, popularizing minimalist and natural running techniques.
• 2016: Ultramarathoner Dean Karnazes completes 50 marathons in 50 states over 50 consecutive days, cementing his legendary status in the running world.

The Role of Capitalism in Running’s Rise

Of course, running’s rise wasn’t just due to personal passion and athletic feats. Companies like Nike played a significant role in making running mainstream. They saw the potential in promoting running as a sport and a lifestyle.

By the 1980s, Nike and other companies were driving a new wave of running culture, making the sport more accessible and fashionable.

As a running coach, I’ve seen firsthand how good gear can change the game. Whether it’s the right pair of shoes or technical apparel, having the right tools can make running more enjoyable and comfortable.

To give your Nike gear a more distinctive personality, you can consider adding unique elements, such as custom patches. 

By incorporating personal logos, commemorative mileage, inspiring mottos, or team emblems into patch designs, these personalized patches can not only be decorated on your sportswear, running shoes, backpacks, and hats. It can not only enhance the unique charm of your gear, but also attract more attention to the running culture and the spirit behind it. 

Patches.co provides you with a variety of material options, including custom 3D embroidered patches, Custom Metal Patches, custom PVC patches, and so on, ensuring that you can choose the most suitable material according to your specific needs and preferences.

FAQ: The History & Evolution of Running

Q1: When did humans start running?

Humans began running as a natural adaptation for survival, hunting, and escaping predators. Evidence suggests that humans started running around 2 to 3 million years ago, evolving strong legs and endurance capabilities that helped them thrive as hunter-gatherers.

Q2: Who invented running as a sport?

Running as an organized competitive sport originated in Ancient Greece, with the first recorded Olympic Games held in 776 BC. These games featured foot races as one of the primary events, setting the stage for modern athletics.

Q3: Was running invented by one person?

No—running wasn’t invented by any single person. It evolved naturally over time as humans developed the need to move quickly for survival, long before organized competitions existed.

Q4: How has running evolved over time?

Running has transformed from a basic survival skill into a globally popular sport and recreational activity. Over time, it’s become a key part of fitness, community, and even therapy, with modern races like marathons, ultramarathons, and fun runs inspiring millions.

Q5: Why did early humans need to run?

Early humans ran to hunt prey, gather food, and escape danger—an essential part of survival in ancient times.

Q6: How did running help humans evolve?

Running helped humans develop strong leg muscles, efficient sweat glands, and a large lung capacity, all critical for endurance and heat regulation.

Q7: When did running shoes first appear?

The first modern running shoes were developed in the 1970s, although earlier versions appeared in the late 1800s for track competitions.

Q8: When did marathons become popular?

Marathons gained global popularity after the first modern Olympic marathon in 1896, and today, they attract millions of runners each year.

Q9: Is running still important for human health?

Absolutely! Running remains one of the best activities for cardiovascular health, mental well-being, and weight management, making it just as relevant today as it was for our ancestors.

Running: A Gift from Our Ancestors

So, when was running invented? The short answer is—it wasn’t.

Running has always been a part of us. It’s something we were born to do. Long before it became a sport or a way to stay fit, running was a matter of survival for our ancestors.

And even though we now run for fun, fitness, and competition, the legacy of running is still very much alive in all of us.

Whether you’re training for your first 5K or trying to qualify for the Boston Marathon, remember that running is in your DNA. So lace up, hit the road, and keep that legacy strong.

If you’ve ever heard the term ‘tempo running’ tossed around by seasoned runners or coaches and wondered what the buzz is all about, you’re in for a treat.

A tempo run is a specific type of workout that helps runners build speed and endurance. It’s often referred to as a “threshold run,” where you maintain a steady, challenging pace for a set duration or distance.

I was once skeptical about the benefits of tempo training. However, after integrating it into my running plan following a particularly tough marathon, I experienced a significant improvement in my ability to maintain a strong pace throughout long races.

The change was dramatic—no more hitting the wall at mile 18, and no more struggling to keep my pace.

Would you like to reap similar benefits? Then you’re in it for a treat.

In today’s post, I will spill all the beans on what tempo runs are, why they’re important, and how to use them in your training.

What is a Tempo Run

Also known as lactate threshold runs, tempo runs are a type of speed workout designed to boost your endurance and overall performance.

A tempo run falls somewhere between a casual jog and an all-out sprint—at the line between aerobic and anaerobic exercise. The main purpose of tempo training is to increase your lactate threshold—that’s where your body can’t deliver oxygen to your muscles fast enough, and lactic acid starts to build up, causing that burning feeling and fatigue.

When I first heard about tempo runs, I thought it was just another buzzword coaches threw around. It wasn’t until I started training for my second marathon that I realized how important they were. In my first marathon, I hit the wall hard at mile 18—my legs were burning, my pace dropped, and I barely reached the finish line.

That’s when a friend suggested adding tempo runs to my training. At first, I didn’t quite get it—why would running at a “comfortably hard” pace help me? But after a few sessions, I could feel the difference.

My endurance improved, and I could hold a steady pace without burning out. When race day came around, I felt stronger and more in control.

Thanks to tempo runs, not only that I finished my second marathon strong but also with a smile on my face.

What’s not to like, really!

What is the Ideal Tempo Running Pace?

Now that you know what a tempo run is, how do you start?

Let me explain.

Tempo runs typically last 20 to 30 minutes at a pace that feels “comfortably hard.” It’s not easy, but it’s not a sprint either. This pace is your lactate threshold pace—the speed you can sustain for a long period without feeling completely wiped out.

To find your ideal tempo pace, aim for a speed that makes you look forward to ending the run but that you can still keep for the entire workout. If you’re an experienced runner, this pace might be close to your 10K race pace.

Heart Rate And Tempo Pace

Another way to measure your tempo pace is by heart rate. Aim for 80-90% of your maximum heart rate during a tempo run.

This is, of course, easier said than done.

I remember going out way too fast during my early tempo sessions.

About halfway through, I was struggling to breathe and had to slow down. I thought I was supposed to push hard the whole time, but that wasn’t the point.

It took a few weeks of experimenting, but I finally found that “comfortably hard” pace. It was the pace where I could keep going, but I was also ready for it to be over by the end.

I like to describe it as the speed where you’re working hard enough that you could talk, but you’d rather not.

That’s the sweet spot of tempo running, balancing between aerobic comfort and anaerobic challenge, which helps raise your lactate threshold

For more on tempo training, check out the following pages:

• How to Get in That Tempo Run
• The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review
• Does Tempo Training Build More Muscle?
• World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs

How long Should A tempo Run be?

How long should your tempo run be? It largely depends on your current fitness and goals.

Let me break down this for you:

• For Beginners: Start with 10 to 15 minutes at your “comfortably hard” pace.
• Training for a 5K: Keep your tempo runs between 3 and 4 kilometers.
• Training for a 10K: Aim for 4 to 7 kilometers at tempo pace.
• Half Marathon: Shoot for 8 to 12 kilometers.
• Marathon: Tempo runs should be between 16 and 24 kilometers.

I used to think running for 20 to 30 minutes at a hard pace was impossible. The first few times I tried tempo training, I could barely get through 10 minutes.

My heart was pounding, and my legs were on fire. But I stuck with it, starting small and gradually building up. The first time I kept my tempo pace for more than 30 minutes—I felt invincible.

Nowadays, tempo runs are a staple in my training, and I’ve even started to enjoy pushing myself for longer stretches.

Note – Faster runners should aim for the higher end of the mileage range.

How Often To Do A Tempo Runs?

According to my experience, making the most out of tempo runs is all about finding the right balance. Do too much and you’re setting yourself up for burnout or injury, while too few won’t give you the benefits you’re after.

I recommend doing one tempo run per week. If you feel strong and want to push more, try two sessions within ten days.

Tempo Running vs. Interval Running: What’s the Difference?

Both tempo running and interval running have their place in a training plan but have different goals.

Let me explain:

• Tempo Runs: These are designed to increase your lactate threshold, helping you run faster for longer. There are no breaks in a tempo run—you maintain a steady, challenging pace throughout.
• Interval Runs: These focus on improving your VO2 max, which is your body’s maximum oxygen uptake. Intervals involve short bursts of intense running, followed by periods of recovery.

Both methods improve performance, but tempo runs help you build endurance, while intervals are better for boosting speed.

Can you Do a Tempo Run on the Treadmill?

Absolutely! The treadmill is a great place to practice tempo runs, especially if you’re trying it for the first time. The treadmill makes it easy to set and maintain your target pace, so there’s no guesswork involved.

How to Perform a Tempo Run

Here are a few tempo workouts to get you started. Mix them up to keep your training fun and challenging.

The Sustained Tempo Run For Beginners

For those new to tempo runs, remember everyone starts somewhere. My first few attempts were far from perfect, but with persistence, I saw significant improvements. Start small, celebrate your progress, and don’t be too hard on yourself as you adjust

Here’s how to get started:

• Start with a 10-minute warm-up. Lightly jog for 5 minutes, then perform a set of dynamic stretches while on the move for another 5 minutes.
• Run at a comfortably hard pace for 10 to 15 minutes. Remember: You can’t stop anytime during the effort, so pick your pace wisely (check the previous tips on how to do it).
• Finish with a 5-minute slow jog as a cool down. Stretch your body afterward.

The Treadmill Pace Run

The simplest tempo routines out there.

Here’s how to proceed.

• Start with a 10-minute warm-up.
• Set your tempo pace, then stick with it for 20-30 minutes.
• Slow down and cool down for five minutes.

Lactate-Threshold Run

Feel confident in your running ability and want to push a little more? Try this more challenging variation.

Here’s how to proceed.

• Start with a 10-minute slow jog as a warm-up.
• Run for 30 minutes at your comfortably hard pace.
• Finish the run with a 10-minute jog as a cool-down.

The Tempo Repetition

This variation looks a lot like interval-style runs, but it’s more challenging (since you don’t take any breaks throughout the workout).

This session shares many similarities to classic intervals, but they’re performed at your tempo pose.

During the recovery, you never stop but keep jogging until the next rep.

Here’s how to proceed.

• Start with a 10-minute dynamic warm-up.
• Run at about a pace slightly faster than your tempo pace for three minutes, then slow it down to your warm-up pace for another three.
• Repeat the cycle three times, making sure not to stop during any point of the run.
• Finish with a 10-minute slow jog as a cool down.

Hilly Tempo Runs

Another way to take your training to the next level is to do it on a hill.

This helps improve not only your endurance and speed but also your strength.

Find a long hill or trail that climbs at roughly five to 10 percent grade on average and will take at least 20 to 30 minutes to run up to.

Start with an easy warm-up jog of 10 to 15 minutes, then go up the hill at a tempo run effort for 20 to 30 minutes.

Aim for 85 to 90 percent of your maximum heart rate—or roughly 8.5 out of ten on the RPE.

It’s key to properly pace yourself and keep your intensity under control early on so that you train with good technique and do not build too much lactic acid in your muscles.

Marathon Pace Tempo Run – The Hanson method

Preparing for a race?

Then this variation is for you.

Think of this as a dress rehearsal for your event.

Please keep in mind that this option is only for advanced runners.

Beginner runners don’t even dare.

• Warm-up for 15 minutes at a slow and steady pace
• Run at your goal race pace for 60 to 90 minutes.
• Cool down for 10 minutes.

Interactive Q&A Section

I know that you have more questions about tempo training. Let try to address some of the most common ones.

How can I determine my tempo pace?

A good starting point for finding your tempo pace is to run at a speed that feels challenging but sustainable for about 20 minutes. If you’re preparing for a 5K, this pace is usually about 20-30 seconds slower than your 5K race pace.

What if I struggle to maintain my tempo pace?

It’s okay! Start with a pace that feels manageable and gradually build up to your desired tempo pace. Consistency is key, so focus on incorporating tempo runs into your weekly routine.

How often should I do tempo runs?

For beginners, aim to include one tempo run per week in your training plan. This frequency allows your body to adapt to the increased intensity while preventing burnout. As you progress, you might consider adding a second tempo session every few weeks, depending on how your body responds.

Can tempo runs help me in a marathon?

Absolutely! Tempo runs are particularly beneficial for marathon training as they improve your lactate threshold, which helps you sustain a faster pace over longer distances. By incorporating tempo workouts into your training routine, you’ll not only enhance your speed but also build the endurance needed to tackle the marathon distance effectively.

Got more questions?

I want to hear from you! If you have more questions about tempo runs or specific challenges you’re facing, please drop them in the comments below. I’ll do my best to answer them and help you on your running journey!

Further Reading

For more insights into the benefits of tempo runs and training strategies, check out these resources:

• Journal of Sports Sciences – Tempo Training Study
• International Journal of Sports Medicine – Benefits of Lactate Threshold Training
• American College of Sports Medicine – Guidelines for Exercise Testing and Prescription

Join the Conversation!

I’d love to hear from you! Sharing your experiences with tempo runs can not only help you reflect on your training but also inspire others in the community.

What tempo workout has worked best for you?

Have you faced any challenges along the way?

Drop your thoughts in the comments below, and let’s support each other in our running.

If you’re thinking about joining a fun run, you’re in for an awesome experience!

Fun runs are the perfect mix of activity, outdoor fun, and laughter with friends or family

The best part?

They’re laid-back, and unlike serious races, they focus on having a good time rather than breaking personal records.

Whether you’ve never done a fun run before or you’re considering signing up for your first, you probably have a few questions about what to expect.

No stress—I’ve got all the insider tips you need.

In this guide, I’ll walk you through everything you need to know, from how to prepare, what to wear, and what the event is like.

Ready? Let’s lace up and dive in!

What is A Fun Run?

A fun run is just that—running purely for the joy of it!

Unlike traditional races that focus on competition and finishing times, a fun run is all about enjoying yourself and the event’s atmosphere.

These events often feature a theme, such as a color run where participants are doused in colorful powder, or a mud run that includes obstacles and lots of dirt.

The idea is to create a lighthearted, party-like atmosphere where people of all fitness levels can participate.

There’s usually music, dancing, costumes, and plenty of opportunities to take pictures along the way. It’s common for people to walk, jog, or mix running and walking during these events.

The first time I joined a fun was a color-themed 5K with some friends. I had no idea what to expect, and honestly, I wasn’t even a big runner at the time. But once I arrived at the event, I realized it wasn’t about speed or distance; it was about having a blast.

People were dressed in crazy costumes, the music was pumping, and the atmosphere was so lighthearted.

By the end, I was covered in colored powder and laughing harder than I had in ages. That’s when I realized fun runs are more of a party than a race—and I was all in.

How Long is a Fun Run?

Most fun runs are short and sweet, so everyone can join in, no matter their fitness level.

The most common distance is a 5K, which is 3.1 miles. If you’re new to running, don’t worry—this distance is perfect for beginners. You can walk, jog, or run at your own pace, and there’s no pressure to finish within a certain time.

Some events may offer shorter distances for kids or families, while others might have longer options like a 10K. It’s always a good idea to check with the event organizers to find out the exact distance and what’s available. But whether it’s 3 miles or 6, the goal is always the same: to have fun!

Are You Fit Enough for a Fun Run?

One of the best things about fun runs is that anyone can do them. No elite running experience? No problem. Fun runs are for everyone. Fun runs are designed to be inclusive, so you can go at your own pace, whether that means walking, jogging, or a mix of both.

So, if you’re worried about being fit enough, don’t be. The point is to show up, enjoy yourself, and cross the finish line with a smile—no matter how long it takes you to get there.

Explore Types of Fun Runs: Find the Perfect Event for You

Fun runs come in all shapes and sizes, and they’re each designed to bring a different experience to the starting line. Let me share with you some of the most popular ones:

• Color Runs. Color runs are perfect if you want to celebrate running in a burst of color! At each kilometer mark, runners are doused in vibrant colored powders. The atmosphere is festive and relaxed, making it great for families, beginners, or groups of friends just looking for a good time without worrying about pace or finishing times.
• Themed Costume Runs. Costume runs let you turn running into a celebration of creativity. These events are often seasonal, with Halloween and holiday-themed runs being especially popular. Imagine running in your favorite superhero cape, or as a group of Christmas elves! It’s ideal for folks who love dressing up and are looking for a festive atmosphere.
• Obstacle Course Runs. For anyone looking to mix endurance with adventure, obstacle course runs—like Tough Mudder or Spartan Race—are a thrilling option. These events combine running with physical challenges such as mud pits, climbing walls, and monkey bars.
• Charity Runs. From raising funds for medical research to supporting local animal shelters, charity runs bring people together for a shared purpose. Running for a cause can be incredibly motivating and meaningful, making these runs popular with runners of all experience levels who want to make a positive impact while staying active.

How to Prepare for a Fun Run

While fun runs are all about the good times, a little prep can make your first one even better. Here are a few tips to help you get ready:

Have a Training Plan

No need for marathon-level training, but getting moving beforehand can really enhance your experience

If you haven’t run before or it’s been a while, try going for short runs or walks a few times a week. A simple plan of running or walking for 20-30 minutes, three times a week, can go a long way in helping you feel more confident on race day.

What To Wear

For most races, wearing technical running gear is ideal, but fun runs are different! Pick clothes you can get really messy in, especially for color runs where you’ll end up a rainbow!

If you’re going all-in on the fun, consider wearing a costume or dressing in bright, festive colors. Don’t forget a pair of sunglasses to protect your eyes, and maybe even a bandana to keep powder or dust out of your mouth.

The first time I did a color run, I made the rookie mistake of wearing my favorite workout clothes—bad idea! By the end, I was covered in color, and my clothes were never quite the same.

Now, I have a dedicated “fun run” outfit—an old white shirt that looks more colorful after every event. I also throw on a cheap pair of sunglasses and bandana to protect my eyes and mouth from the powder. Lesson learned!

Your Running Shoes

Your shoes might get ruined, especially if it’s a messy event like a color or mud run.

During my first fun run, I wore my good running shoes, and they were never the same after! Now, I’ve learned to keep an old pair of shoes just for these events. Trust me, they get so covered in color that you’ll want to toss them afterward, or at least save them for future fun runs

I recommend wearing an older pair of running shoes that you no longer use for regular training. Alternatively, you can buy an inexpensive pair specifically for the event.

Either way, don’t expect them to be in great condition afterward!

The Run Itself

On the day of the fun run, relax and have fun! Unlike traditional races, there’s no need to stress about getting a good starting position or setting a personal best. Just show up with a smile, ready to enjoy the event.

The Post Fun Run Party

The best part of the fun run, by far, was the party at the finish line. After crossing, I thought it was over—but nope, the celebration had just begun. There was music, dancing, and color throws in every direction.

I hung around with my friends, taking in the vibrant energy and feeling like a kid again. It’s hard to describe the sense of community at that moment—everyone was having a blast, united in nothing but joy. It was the perfect way to wrap up an already amazing event.

Final Thoughts: Keep It Light and Enjoy the Experience

Fun runs are a great way to enjoy running in a low-pressure, high-fun environment. Whether you’re participating to get active, raise money for charity, or just enjoy a new experience with friends, remember the goal is to have fun.

Don’t take it too seriously, and don’t worry about your time or how fast others are going. Embrace the experience, take lots of pictures, and savor the memories.

Good luck with your first fun run! I’m sure you’ll have a blast.

Feel free to drop any comments or questions below. Thanks for reading, and as always, keep running strong!

How far did I run?

If you’re looking for an answer to this question, then you have come to the right place.

As a runner, tracking how far you run is one of the most important numbers to monitor

But keeping track of this metric can be a pain without the right tools.

In this article, I’ll explain the main ways that you can measure your running distance without a hassle.

How Far Did I Run? The Benefits

Even if you’re a recreational runner logging the miles for stress relief and the joy of it, this metric can be helpful.

Let’s look into why.

Predict Race Times

When you keep track of your running distances in some form of workout journal,  you can predict your finish time for a race by periodically reviewing your logs.

Find The Sweet Spot

Knowing how far you run can help you determine how far to run in future runs.

This not only ensures that you’re getting the most out of your runs but also for planning your running routes.

When you don’t plan your running routes, you risk either under-or overestimate yourself, which can compromise your running success.

Overcome Training Challenges

Keeping track of your running distances helps you overcome running obstacles.

For example, if you struggle to keep your weekly mileage in cold weather, consider substituting a few outdoor runs with treadmill workouts.

Improve Motivation

Keeping an eye on your weekly mileage can help remind you of your commitment to logging the miles.

Be Your Own Coach

Keeping track of your running stats, especially your distance, pace, and relevant factors, can also help you review your training plan and make the right changes when needed.

How Far Did I Run? 4 Ways To Measure Your Running Distance

There are many options for tracking running distances.

You may find that you like one method over the other.

Use Google Maps

The most convenient tool for planning how far to run is, hands down, Google Maps.

All you need to do is to input in the start and endpoint of your running route, and voila!

You can also rely on the tool for available transports options, especially in densely populated areas.

This provides you the option of a new route as a footpath or cycle path.

Check the following YouTube tutorial on how to make the most out of Google Maps as a runner.

GPS Watch

Another convenient way of keeping track of your running distance is by using a GPS device.

Standing for Global Positioning System, GPS relies on a set of 24 satellites (owned by the U.S.) to provide positioning, timing, and navigation.

The system works by measuring the time it takes for signals to be received from these satellites.

You can put GPS technology to use using many tools.

The most common tool is by wearing a GPS running watch, such as Garmin.

GPS tracking works best when there’s a clear view of the sky and need to connect to at least three satellite to make out your position.

That’s why GPS devices tend to be fallible when running on trails or under imperfect weather conditions.

Use Apps

Not many years ago, one needed a special GPS unit to measure distance through satellite technology.

Not the case anymore.

Now your Smartphone has a built-in GPS system you can use to track your distance and speed, using many of the widely available apps.

The GPS function of the apps is essentially the same.

Using a GPS network, the app measure the distance covered, time, and other factors such as elevation gain, calorie burned, heart rate, and much more.

Running apps can also serve as a form of a digital running journal so you can assess your progress in real-time.

They also come with a social media component so you can share your progress with your friends, too.

There are a plethora of running apps available, and most of them are free.

Some apps come at a fee, allowing limited use of the app features.

Other apps also allow a short free trial period.

Some of the best running apps include:

• Nike Run Club
• Strava
• Asics Runkeeper
• Adidas Runtastic

Mapping Sites

If you prefer to run without your phone and don’t want to shell a couple of hundreds of dollars on a running watch, you can determine your running distance by tracing your route post-run using one of the popular and free run-mapping websites.

Here are two recommendations.

On The Go Map. Powered by Google Maps, this one gives you the ability to track routes on an interactive map of any city.

Choose a starting point, then choose others along the course, and then choose a finish point.

And voila!

Map My Run – offering similar features to the previous one but asks you to sign up for a free account.

Additional resource – How long is a 100-mile race?

How Far Did I Run – The Conclusion

So how far did I run? Today you’ve the answers you seek.

The simple guidelines shared here are enough not only to help you work out how far did you run but also to plan your runs much more effectively and easily. But if push comes to shovel, heading to a track should be enough. Learn how many laps is a mile here.

What’s not to like! Really!

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

In the meantime, thank you for dropping by.

Keep Training Strong

David D.

Ever wondered exactly how long a marathon is, or why the distance is what it is?

Or maybe you’re curious about how long it takes to run one and how you can train for your best possible time.

In essence, a marathon is 26.2 miles of pure guts.

As a coach and marathoner, I see the marathon as more than a race—it’s a real test of endurance, strategy, and mental strength

If you’re thinking about your first marathon or trying to beat your best time, here’s everything you should know about the distance, pace, and training.

How Long is a Marathon?

We already established that a marathon is exactly 26.2 miles (or 42.195 kilometers). That last 0.2 miles might not seem like a lot, but after 26 miles, it feels endless!

Trust me, every step of that last 0.2 miles counts.

The marathon distance isn’t random; it actually has a pretty interesting backstory

Originally, marathon races were based on the legendary run of Pheidippides, a Greek soldier who supposedly ran about 25 miles from the battlefield of Marathon to Athens to deliver news of victory.

He collapsed after delivering his message, but his run inspired the marathon we know today

However, the modern distance of 26.2 miles was set during the 1908 London Olympics. The race was extended by 1.2 miles to accommodate the British royal family’s desire to race to finish right in front of their viewing box at the Olympic Stadium.

And just like that, the standard marathon distance was born!

How Long Does It Take to Run a Marathon?

Your marathon finish time will depend on your fitness, experience, and pace.

For some, a marathon is about speed; for others, it’s just about finishing

For elite runners, a marathon typically takes a little over 2 hours. The world record is 2 hours and 35 seconds, set by Kelvin Kiptum (may he rest in peace) of Kenya at the 2023 Chicago Marathon

For most recreational runners, it takes around 4 to 5 hours to complete.

Here’s a quick look at marathon times based on different paces:

• 5-minute mile pace: 2:11:06
• 6-minute mile pace: 2:37:19
• 7-minute mile pace: 3:03:32
• 8-minute mile pace: 3:29:45
• 9-minute mile pace: 3:55:58
• 10-minute mile pace: 4:22:11

Average Marathon Finish Time

The average marathon finish time for recreational runners is around 4 hours and 32 minutes. Men tend to finish slightly faster, averaging 4 hours and 22 minutes, while women average 4 hours and 48 minutes.

However, as I’ve already explained, this varies widely depending on the runner’s experience, training, and the course conditions.

But don’t worry about averages; just finishing a marathon is a huge achievement!

Here’s a breakdown of average completion times based on data from Runner’s World and the National Runners Survey:

Men (20-29 years): 1:52 – 2:02

Women (20-29 years): 2:10 – 2:20

Men (30-39 years): 1:56 – 2:06

Women (30-39 years): 2:14 – 2:25

Men (40-49 years): 2:00 – 2:10

Women (40-49 years): 2:20 – 2:30

Men (50+ years): 2:05 – 2:20

Women (50+ years): 2:25 – 2:40

These times are averages, so individual results can vary based on fitness, training, and race conditions. Use these as benchmarks to set realistic goals and track your training progress.

What is a good marathon time for beginners?

For beginners, finishing in 4.5 to 5.5 hours is a good target. This range allows first-timers to complete the marathon at a comfortable pace without putting too much pressure on hitting a specific time goal.

For your first marathon, focus on finishing strong, enjoying the experience, and learning about pacing. Every marathon finish is an achievement to be proud of!

What are the main factors that affect marathon time?

Marathon completion times are influenced by several factors, including:

• Age: Generally, younger runners tend to have faster average times, but runners of all ages can achieve excellent results with training.
• Fitness Level: The more you build your aerobic endurance and strength, the better prepared you’ll be to sustain a faster pace over the marathon distance.
• Training Intensity: Adding long runs, speed work, and strength training to your routine can make a big difference.
• Course and Weather Conditions: Hilly courses, high temperatures, or windy conditions can make a marathon more challenging and affect your time.

These factors combined will determine your finish time, so focus on consistent training and preparation to make the most of your marathon experience.

How to Train for a Marathon

Training for a marathon isn’t just about running the distance—it’s about preparing your body and mind for one of the most challenging physical feats you can undertake. Whether you’re a seasoned runner or gearing up for your first marathon, here’s how to set yourself up for success:

1. Build Your Base: Make sure you’ve been running regularly for at least six months before starting marathon training. Aim for 3-4 runs per week, with a weekly mileage of at least 15 to 20 miles.
2. Follow a Plan: Most marathon training plans last between 16 and 20 weeks. They’ll gradually increase your weekly mileage and include a mix of long runs, speed work, easy runs, and rest days.
3. Incorporate Long Runs: Long runs are the cornerstone of marathon training. They help you build endurance and mental toughness. Start with 8 to 10-mile long runs and gradually increase by 1-2 miles each week until you can comfortably run 18-20 miles before race day.
4. Cross-Train: Activities like cycling, swimming, or strength training are great ways to improve your fitness without overloading your legs. Strengthening your core and leg muscles will improve your running form and prevent injuries.
5. Rest and Recover: Recovery is just as important as running. Include rest days in your plan and listen to your body. Stretching, foam rolling, and getting enough sleep are crucial for preventing injury and maintaining energy levels.

Popular Marathon Training Plans

• Couch to Marathon: Perfect for beginners who are just getting into running. This plan takes you from zero to marathon-ready in about 26 weeks.
• Intermediate Marathon Plan: A great choice for runners with a solid base looking to improve their time.
• Advanced Marathon Plan: Ideal for seasoned runners aiming for a personal record or tackling a more aggressive training schedule.

Final Thoughts: The Exact Marathon Distance

A marathon is 26.2 miles of pure endurance—not just about the distance. Whether you’re running for a personal best, a sense of accomplishment, or just to say you’ve done it, training for and running a marathon is a journey you’ll never forget.

It’s a challenge, for sure. But crossing that finish line? Worth it.

So lace up, follow your plan, and enjoy the ride—because every step is part of your story.

Have questions or want to share your marathon journey? Drop them in the comments below. I’m always happy to help fellow runners achieve their goals!

Keep training strong, and happy running!

Outdoor running is one of the best things you can do to take care of your health.

But, often than not, it is not as simple as heading out the door and hitting the pavement, especially when you’re serious about your miles.

To get the most out of your outdoor runs, you’ll want to plan the perfect route.

Whether you’re a beginner runner or already training for your 9^th marathon, in today’s post, I’m going to share with you the tools you need to find and plan the perfect running route.

Sounds great?

Let’s get started.

Why Plan Your Running Routes?

Planning your running routes is key—or else it’s not easy to tell how far you have run or will run.

This can cause you to either over-or underestimate yourself, which can cause more harm than good.

The last thing you’d want while running is to find yourself 6 miles from home base dying of thirst or needing to go to the bathroom and still have to return back home somehow.

What’s more?

Planning your running routes helps you improve motivation, stay more consistent, and provide more terrain variety.

It also helps make your training safer and more enjoyable.

What’s not to like!

How To Plan A Running Route?

Here are some of the measures to take to help you plan your running routes so you can have the most out of your runs.

Enjoy!

Stay Safe

The most important factor to consider when planning a running route is safety.

The last thing you’d want is a running course that’s going to give you an upsetting experience.

Here’s how to ensure road safety.

• Learn more about the course. If this is your first time trying a running route, try to find out as much information about it in advance. You can use Google Street View to zoom in on routes—you can also try driving or biking through it first.
• If you live in a highly-populated city, pay attention to traffic or crowds in your surrounding area. Avoid busy streets and over-crowded sidewalks. That’s why it’s best to run early in the morning before the rest of the world starts waking up.
• Proper light. If you plan to run early in the morning or late in the evening, make sure the course is properly lit.
• If you plan to hit the trails, find out more about the sort of animal you could run into. For more on how to deal with animals while running, check this post.
• Leave word. Always tell a family member or a friend where you’re going to run and when they should expect to hear from you back.

Use Apps

Whether you prefer to log in the miles on a familiar road or are a keen trail runner out there to explore uncharted terrains, there are many apps out there to help you run more efficiently.

Running apps can help you monitor pace, duration, distance, calories, elevation, and so much more—all to help you reach your running goals.

Of course, there’s an app—more like a dozen—for planning running routes.

Here are my best recommendations:

• Plot Route. This works very well if you prefer to plan your running route on a laptop. As you plan your course, this tool will work out your running distance and provide you the option of adding running speed.
• You can find the “route” tool in the premium version of Strava. Just put in how far you’d like to run and whether you want to avoid hills.
• This one lets you sift through dozens of crowd-sourced routes, then filter them by length, ascent, and more. To check routes on MapMyRun, go to the Routes page and put in your address. The result should come up with a list of various user-created routes in your region.

Can’t find what you’re looking for on an app? Try Os Maps.

Ordnance Survey (OS Maps) is a hugely popular map-building tech that works well for planning running routes.

Sure, you might need to subscribe to get some of the features, but the free version has to offer.

Additional Resource – Here’s how to create a running program

Google Maps

The most useful tool for planning any type of route is undoubtedly Google Maps.

Google earth, both the browser-based and desktop versions, have built-in measuring tools that can help you plot running routes.

What’s more?

Planning your own running routes with Google Maps is quite simple.

1 – Determine your starting point, either by clicking the arrow icon (if you’re at the starting point) or by entering an address.

2 – Be sure to zoom in and out as well as drag the map using the map controls.

3 – Start drawing your running course by clicking on the map to set the starting point, then choose points along the course you’d like to create to work out the distance.

Sounds too complicated?

Check out the following YouTube Tutorial to learn how to plot running routes using Google Maps.

Plan Your Route According To Your Run

Whenever you plan a new running route, think about objectives too.

That’s why you should match your route to your run.

In other words, your routes have to satisfy your workout intention—or else, you might be heading in the wrong direction.

What type of terrain do you want to cover?

How far you’d like to go?

Are you looking for hills?

Etc.

Planning on doing an easy run?

Choose a route where you can have the opportunity to get lost in the surroundings and not worry about speed.

Or, if you’re planning on doing speedwork, head to a track rather than the busy streets of your city.

Change Up Your Running Routes

To keep things interesting, try doing more runs on grass, hills, gravel, sand—anywhere as long as it’s doable and safe.

Adding variety to your training can also force your body to adapt and get used to various running scenarios, making you into a better runner.

Additional resource – Guide to urban running

How to Plan a Running Route – The Conclusion

There you have it!

If you’re looking for practical ways to plan your running routes, then this article should get you started on the right foot—both figuratively and literally.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong

David D

Running is a great way to build endurance, tone muscles, and burn off calories

A lot of people start running to lose weight or get fitter because it’s easy to start and really effective

You might have heard that running burns about 100 calories per mile, but it’s actually more complicated.

In reality, your weight and speed both affect how many calories you burn. Heavier runners expend more energy per mile than lighter ones.

For example, a 200-pound runner will burn roughly 142 calories per mile.

Here’s a look at what affects calorie burn during running and some tips to make the most of your runs.

How Many Calories Do You Burn Running?

Most experts say that running a mile burns about 100 calories

But that’s just an estimate; the actual number can vary a lot depending on a few key factors.

Let me explain more.

1. Your Weight

Weight is one of the biggest factors influencing how many calories you burn while running. Heavier runners burn more calories because it takes more energy to move a larger body.

For instance, if you weigh 150 pounds, you might burn about 100 calories per mile, while a 200-pound person might burn around 140 calories per mile.

When I started seriously training for long-distance races, I noticed that my calorie burn per mile also decreased as I lost weight.

If you’re aiming to lose weight, keep in mind you might need to adjust your diet or training as your body changes.

Check the following chart explaining calorie burn for running for an hour at six miles per hour at different weights:

Your Running Speed

Speed also plays a big role in calorie burn. The faster you run, the more energy you use, so you’ll burn more calories.

For instance, for a 150-pound person, running a 12-minute mile might burn around 100 calories, but at an 8-minute pace, they’d burn closer to 150.

Running faster triggers something called EPOC, or Excess Post-exercise Oxygen Consumption. You keep burning calories even after you’ve stopped running. I noticed a significant boost in my overall calorie burn when adding more speed work and intervals into my training.

Your Fitness Level

Here’s the kicker: the fitter you get, the fewer calories you burn doing the same workout. As your fitness improves, your body becomes more efficient, so you might not burn as many calories over time.

I’ve hit this plateau myself, and when that happens, it’s a good idea to switch things up by adding more intensity, intervals, or even resistance training.

Terrain

Running on hills, trails, or rougher surfaces can help you burn more calories. Running 3 miles on a flat surface is relatively easy compared to a hilly route that has you trudging steep ascents.

Challenging surfaces make you use more muscles to keep balanced and upright

And as you can already tell—the higher the effort level, the more calories burned—simple logic.

Weather Conditions

Have you noticed that running in extreme weather—hot or cold—feels tougher? It’s because your body has to work to keep its temperature steady. Cold weather can make your body burn more calories just to stay warm, but extreme heat will have you sweating more and working harder.

Gender

While not as big a factor as weight or speed, gender does play a role. Men usually burn more calories than women during the same workout because they often have more muscle.

However, this difference is relatively small, and other factors like weight and fitness level have a much bigger impact.

Real-World Calorie Burn Examples

Here’s a quick look at how many calories you might burn running at different speeds based on body weight.

Example 1: Running at 5 MPH (12-minute mile pace), flat terrain

• 120 lbs: 90 calories/mile
• 140 lbs: 100 calories/mile
• 160 lbs: 115 calories/mile
• 200 lbs: 140 calories/mile

Example 2: Running at 5 MPH (12-minute mile pace) with a 5% incline

• 120 lbs: 110 calories/mile
• 140 lbs: 125 calories/mile
• 160 lbs: 145 calories/mile
• 200 lbs: 175 calories/mile

Example 3: Running at 8 MPH (8-minute mile pace), flat terrain

• 120 lbs: 130 calories/mile
• 140 lbs: 150 calories/mile
• 160 lbs: 170 calories/mile
• 200 lbs: 200 calories/mile

How Running Compares to Other Cardio Workouts

Here’s how running stacks up against other forms of cardio in terms of calorie burn over an hour:

• Skipping (moderate pace): 1,000 calories
• Vigorous swimming: 1,000 calories
• Rowing (intense pace): 800 calories
• Brisk walking: 270 calories
• Moderate cycling: 530 calories
• Playing tennis: 530 calories

As you can see, running is right up there with the top calorie-burning activities, especially if you’re running faster or adding inclines.

Tips to Maximize Your Calorie Burn

If you’re looking to squeeze out even more calorie burn from your runs, here are a few tips:

1. Incorporate Interval Training: Alternate sprints and recovery periods to spike your heart rate and boost post-run calorie burn.
2. Run Hills: Adding an incline will challenge your muscles and increase calorie burn.
3. Increase Your Distance: If you’re comfortable at a certain mileage, add a mile or two to your weekly runs.
4. Mix It Up: Switch between road, trail, and treadmill sessions to engage different muscles and keep things interesting.
5. Focus on Form: Running with proper form can help you run more efficiently and reduce injury risk, allowing you to push harder and burn more calories over time.

Frequently Asked Questions

I know you have many questions on running and calorie burn. Let me address some of the most common ones.

How does running speed affect calorie burn?

Running speed has a direct impact on calorie burn. The faster you run, the more energy (or calories) your body needs to sustain that pace. When you increase your speed, your muscles work harder, and your heart rate rises, which leads to higher calorie burn. For example, running a mile at 7 mph will burn more calories than running that same mile at 5 mph, even though the distance is the same. Remember to pace yourself and find a speed that matches your fitness level to avoid burnout or injury.

Do I burn more calories running on a treadmill or outside?

Generally, running outside burns slightly more calories than running on a treadmill because outdoor conditions add extra challenges. Factors like wind resistance, varying terrain, and small changes in elevation force your body to adapt and work harder. However, you can still get an effective workout on a treadmill by slightly increasing the incline (1% to 2% is ideal) to mimic outdoor conditions and add resistance, which can help boost calorie burn.

How can I increase my calorie burn while running?

To maximize calorie burn, try incorporating interval training, which involves alternating between high-intensity sprints and recovery jogs. This approach challenges your cardiovascular system and keeps your calorie burn elevated even after your run. Another effective strategy is to run on hilly routes or add incline on the treadmill.

Hills engage more muscle groups and require more effort, leading to higher calorie expenditure. Lastly, consistency is key—regularly including these techniques in your running routine will help you see lasting results.

Conclusion: It’s About More Than Just Calories

Whether you’re a beginner trying to shed a few pounds or an experienced runner aiming for that next PR, running is about more than the numbers on your watch or the calories burned. It’s about the progress, the grit, and those little victories you feel with every step.

So don’t just run for the calories—run for the joy of it, and the rest will follow.

Got questions or comments? Drop them below—I’d love to hear your thoughts and help you on your running journey.

Going from couch potato to marathon finisher?

That’s no joke—it’s a massive leap.

But trust me, it’s also one of the most satisfying things you’ll ever do.

I’ve helped runners in Bali’s heat and beyond make that jump, and I’ve done it myself too.

This isn’t one of those fluffy “anyone can do it if they just believe” guides.

Nope—this is the real stuff. I’ll walk you through everything I wish I knew when I started:

• How to train smart, not just hard
• What all those running terms mean (like VO₂ max and lactate threshold)
• What phases to expect (base → build → peak → taper)
• The pros and cons of different training plans (Hal Higdon, Jack Daniels, 80/20 Running)
• How to dodge injuries and burnout
• And some honest stories about people who made it—and some who didn’t.

So if you’re staring at that 26.2-mile goal wondering, “Can I actually do this?”—you’re in the right place.

Let’s lace up and start building toward your finish line.

What Is a Marathon, Anyway?

A marathon is 26.2 miles (or 42.2 kilometers).

To put that in perspective: you’d be running around a 400-meter track 105.5 times. Yeah… brutal.

If you’re running at a 12-minute mile pace, you’re looking at about 5 hours and 15 minutes out there. Some folks move faster, others slower—there’s no magic number for your first marathon.

Your only real goal?

Cross that finish line strong and proud.

How Long Does Couch to Marathon Take?

 About 6 months.

Most true beginners need 24–30 weeks to train safely without wrecking their body【runnersblueprint.com】.

That’s enough time to build up mileage, endurance, and mental grit without flirting with injury.

Now, I’ve seen exceptions.

Some people train for three months and crush it.

Others have been running for years and still DNF their first race. It all depends.

If you’ve already done a few 5Ks or maybe a 10K, you might squeeze your training into 4–5 months.

But here’s my coaching advice: don’t rush it. A little extra time is better than limping off the course halfway through.

And hey, this all assumes you’re healthy and not battling any major injuries. If you’re completely new to fitness, start with a few weeks of walking or a couch-to-5K program.

You don’t need to leap straight into marathon mode.

Build a base first. That’s where the wins are made.

What should my weekly mileage be before starting a marathon plan?

Ideally, be running about 15–25 miles per week.

That means you can comfortably knock out a 5–6 mile run, even if you walk some of it.

Hal Higdon’s beginner plan kicks off with a 6-mile long run in Week 1.

If that sounds insane right now, no stress. Just spend a few extra weeks doing a 5K or 10K plan to build up.

Think of it like this: the more miles you already have in your legs, the smoother the next few months will go—and the less likely you are to get sidelined by injury.

Don’t Skimp on Gear (Especially Shoes)

If you ignore everything else in this article, hear this: don’t cheap out on your shoes. They’re your most important weapon.

Running Shoes

Go to a running store.

Get fitted.

Find something with decent cushioning and support for distance.

Don’t run your marathon—or your long runs—in brand-new shoes.

I made that rookie mistake once. Slipped into a flashy new pair and thought I was golden.

By mile five, I was bleeding through my socks. Had to hobble home with angry blisters and a bruised ego.

Trust me, break your shoes in with at least 100 miles before race day【runnersblueprint.com】. Better yet, rotate two pairs during training.

Socks

Get synthetic or wool-blend running socks. Seamless, moisture-wicking stuff.

Cotton socks are blister factories. Learned that the hard way on a humid Bali long run—looked like I ran through a meat grinder.

Clothes

Wear moisture-wicking shirts and shorts.

No cotton.

For women, a solid sports bra is non-negotiable【runnersblueprint.com】.

Here in Bali, I live in feather-light running gear because the heat’s no joke. If you’re training somewhere cold, layer up with smart technical gear you can peel off as you warm up【runnersblueprint.com】.

Hydration

Once your long runs creep past an hour, you’ll need water.

Whether it’s a handheld bottle, a waist belt, or a hydration vest—just find what works.

Don’t let dehydration sneak up and kill your run.

Other Essentials

• Running hat + UV-blocking sunglasses
• Waterproof jacket if you train in rainy weather
• Anti-chafe balm (thighs, armpits, nipples—don’t wait until it’s too late)
• GPS watch or app to track your runs

If you’re going to spend money on anything, make it shoes, socks, and anti-chafe balm.

That trio has saved me (and my runners) more times than I can count.

Marathon Training, Step by Step: What It Really Looks Like

So you’ve got the fire.

You’ve picked up your gear.

You’re ready to go.

But if you think marathon training is just “run a little more each week,” let’s hit pause right now.

Marathon prep is a process.

A grind.

A system that builds layer by layer, like stacking bricks. Without structure, it’s like building a house on sand—you’ll crash before you even get to the 10-mile mark.

Here’s how I walk my runners through the journey from couch to 26.2.

The 4 Phases of Marathon Training

I break marathon training into four blocks. Think of it like climbing a hill in stages—each part builds you up for the next.

1. Base Phase – Laying the Foundation

You start from wherever you are. Maybe you can barely run a mile without stopping.

That’s okay.

This phase gets you running regularly, gradually stretching your distance toward a solid 5K base.

You’re not chasing pace here—you’re just showing up, again and again.

2. Build Phase – Stacking the Miles

This is where things get serious.

We start adding more distance.

Long runs creep from 5K toward 10K and beyond.

You’ll also dip your toes into faster efforts—think strides or simple intervals—just enough to remind your legs they’ve got gears.

3. Peak Phase – Testing the Engine

This is the heavy lifting.

Mileage gets high. Long runs stretch to 15, 18, even 20 miles. You’re running tired.

Training on tired legs is gold—it makes race day feel lighter.

This part tests your head as much as your legs. You’ll want to quit. Don’t.

4. Taper Phase – Rest & Sharpen

The final 2–3 weeks.

You cut back on mileage so your body can heal up and absorb the work. It’s not slacking—it’s strategy.

Don’t let the taper freak you out. You’ll feel weird, maybe even sluggish. That’s your body gearing up for race day.

How Many Runs Per Week?

Aim for 3–4 runs a week【runnersblueprint.com】. You don’t need to run daily—in fact, you shouldn’t. The sweet spot for beginners is usually:

• Short run
• Midweek run
• Long run (usually on weekends)
• Optional fourth easy run

Rest is part of training. So are cutback weeks. Don’t ignore them.

Long Runs: The Backbone of Your Plan

The long run is the main event. Do one every week.

It might start at just 3 miles with walk breaks—and that’s fine. What matters is showing up and slowly building the distance.

Add about a mile each week. Every few weeks, pull back (cutback week) to avoid overload【runnersblueprint.com】.

Eventually, your longest run will top out around 18–20 miles【marathonhandbook.com】.

And no, you’re not running those at race pace.

You go slow. You should be able to chat during these.

If you’re gasping, you’re going too hard. This is about time on your feet and building mental grit.

Easy Runs: Don’t Overthink These

Most of your weekly miles will be easy pace.

And I mean easy.

You should feel like you’re holding back. Forget pace. Easy runs build your engine and help recovery.

Roughly 80% of your runs should be easy【runnersworld.com】. The 80/20 method—coined by coach Matt Fitzgerald—works.

It helps you stay consistent and keeps injuries at bay. I tell my athletes: “Easy is a feeling, not a number.” If it feels smooth, it’s working.

Walk-Run Works (Especially at the Start)

If you’re new to running, walk breaks are not cheating.

They’re smart.

One of the best ways to build endurance without injury is with a run-walk combo【runnersblueprint.com】.

Start with something like “Run 1 minute, walk 2 minutes, repeat 10 times.” Gradually flip that ratio over the weeks until you’re running more than walking.

And hey—on race day, walk breaks might still be part of your strategy. The Jeff Galloway method is based on it. I’ve seen it help runners finish strong instead of crawling to the end.

Cross-Training & Rest Are Non-Negotiable

You’ll take 1–2 full rest days a week—no workouts, no guilt【runnersblueprint.com】. Your body needs recovery just as much as it needs miles.

You’ll also cross-train 1–2 times per week. That means stuff like:

• Cycling
• Swimming
• Brisk walking
• Yoga or mobility work
• Strength training (especially core and glutes)

Cross-training builds you up without the pounding of running. It also keeps things interesting.

Personally, I love yoga and short strength circuits on off days. Keeps me limber, resets my head, and protects me from injury.

The 10% Rule: Build Smart

The golden rule in marathon prep? Don’t get greedy with mileage.

Increase your weekly distance by no more than 10% each week【runnersblueprint.com】.

So if you ran 15 miles total last week, your next week should be around 16–17, not 20.

Same goes for long runs—slow, steady gains.

Every 3–4 weeks, take a cutback week. Hold mileage steady or drop it slightly to let your body catch up. That’s where the real growth happens.

Phase 1: Base Building (Weeks 1–6)

Goal: Build a solid running habit and get your body used to moving for 3 miles without falling apart.

This first stretch isn’t about going fast or far. It’s about getting your legs to show up, even when your brain says, “Nah.”

Especially if you’re starting from the couch, expect to lean on the run/walk method for a bit—and that’s more than okay.

Here’s a sample of how I’d ease someone in during the first six weeks:

• Week 1: Start with 1-minute jog, 2-minute walk. Repeat that 10 times. Boom—30 minutes done. Do that 3x/week. Long run? 1–2 miles, even if it’s mostly walking.
• Week 2: Run/walk 3–4 times. Try to get that long run closer to 3 miles—running more if you’re up for it. Weekly mileage? Around 5–8 miles total.
• Week 3: Run a little longer. Something like 2 min run / 1 min walk. Long run hits 4 miles.
• Week 4 (Cutback): Step back a bit. Let your legs soak up what you’ve done. Maybe stick to a 3-mile long run.
• Week 5: Aim for a few continuous runs—even if they’re short. Long run pushes to 5 miles.
• Week 6: Less walking, more running. Try for a 6-mile long run, if it feels right.

If you can cover a 5K (3.1 miles) comfortably by the end of this phase—even if you still walk a little—you’re winning. Weekly mileage might land between 10 and 15 miles.

But don’t obsess over numbers.

This isn’t about stats yet—it’s about routine, momentum, and not quitting when your legs are screaming.

What’s Happening Behind the Scenes (Physiology Check):

This is where your aerobic system gets its first serious workout. You’re teaching your body to use oxygen better—to build a bigger engine.

Even if you’re not doing intervals, every run is nudging your VO₂ max higher (that’s just your body’s max oxygen delivery system, by the way).

According to Runner’s World, even easy runs help expand capillaries, boost mitochondria (your cells’ engines), and start laying down endurance foundations.

You’re also slowly lifting your lactate threshold—the pace at which your legs start burning and your body yells, “Nope.”

That means you’ll feel less wiped at the same pace over time (Marathon Handbook backs this up). It’s happening without you even thinking about it.

My Real Talk:

I still remember my first 5K. Bali humidity, burning lungs, and the strong urge to quit after 10 minutes.

But I stuck with it—and the next week, 2 miles didn’t feel like death.

I saw a Reddit post from a guy who nailed it: “The 5K felt like a huge win. Now I’m logging 15–20 miles a week. Wild how consistent effort stacks up.” Couldn’t agree more.

Phase 2: Build Endurance (Weeks 7–12)

Goal: Go from 5K to 10K and beyond.

Start building mileage into the 15–25 weekly range, with a little sprinkle of speed.

By now, you’ve probably got a groove going. You’re not gasping after the first 10 minutes, and that 3-mile run doesn’t feel like Everest.

Now we’re going to push the envelope—gently.

The key word here is “progression.”

• Week 7: Long run hits 6 miles (~10K). Toss in 2–3 shorter runs. Maybe try an easy fartlek—speed up for 30 seconds here and there to wake up those fast-twitch muscles.
• Week 8: Long run goes to 7 miles. Weekly total might be 18–20 miles.
• Week 9: Long run 8 miles. Add a simple tempo run: 3 miles total, with the middle mile at “comfortably hard” pace (think 10K race effort). These teach your body to handle fatigue without falling apart.
• Week 10 (Cutback): Step back again. Long run drops to 6 miles. Let your body recover and bounce forward.
• Week 11: Long run 9 miles. Weekly mileage passes 20.
• Week 12: Long run hits 10 miles—double digits, baby! Try running 1–2 of those at goal marathon pace just to feel it.

At this stage, you’re probably running 10Ks and even 15Ks in training. That’s huge. It’s common to see your 5K pace drop noticeably too—more fitness, better efficiency, and confidence.

What’s Happening Under the Hood:

We’re getting more strategic here—adding tempo runs and speed play to start pushing that anaerobic threshold. That’s the point where your muscles flood with lactic acid.

According to Marathon Handbook, tempo runs help your body handle and clear lactate, so you can run faster for longer without blowing up.

Runner’s World also notes this is when you improve your running economy—how much oxygen your body uses to hold a certain pace.

More miles = better efficiency. You’ll burn less energy for the same result. That’s a quiet win that shows up later in your long races.

Life Check:

This is where many runners hit the “mid-plan blues.” Motivation dips. Skipping a run suddenly feels very reasonable. I’ve been there. Everyone hits that wall.

That’s why I recommend looping someone in.

Grab a friend, join a local run club, or even post your goals on social media or a subreddit like r/running.

One survey from FourFive.com found 87% of runners stuck to their routine better when they trained with a friend. Accountability makes a huge difference when the couch is calling.

As one sports psychologist put it: “Running with others boosts motivation, consistency, and fun.” That matters more than you think.

Phase 3: Peak Training – Welcome to the Grind (Weeks 13–20)

Goal: Stack your biggest mileage weeks, cap off with an 18–20 miler, sharpen your race pace legs, and finish feeling tired—but strong.

Not broken. Not overcooked. Just that deep fatigue that tells you: You’re getting ready.

This is the part where it gets real.

If Base Phase was the warm-up and Build was the hard work, then Peak Phase is the final exam before the marathon.

This is where you teach your body—and your brain—to go the distance. You’ve already built decent endurance.

Now you’re training for fatigue. For grit. For holding your pace when everything in your body is yelling slow down.

Here’s how these weeks usually play out for most first-timers:

Weeks 13–14: Climbing Higher

Your long runs go from 10 to 12, then 14 miles. Weekly mileage creeps into the low-30s.

Start mixing in Marathon Pace (MP) segments at the end of your long runs.

Example: On a 10-miler, run the last 2 miles at your goal marathon pace.

Trust me, it’s a humbling experience—but a necessary one. This simulates that “late-race fatigue” feeling. You’re not just building your legs here—you’re teaching your brain how to stay locked in when things get heavy.

Quick Check-In: Have you tried adding MP miles to your long runs? How did it feel?

Week 15: Cut Back and Catch Your Breath

Dial it down a bit—long run drops to 10 miles.

You’ve earned a down week. Let the body soak in the work you’ve done so far.

Some runners use this week to run a casual half marathon or do a solo time trial.

Not mandatory, but it’s a great way to test your race-day routine: fueling, pacing, shoes, even your playlist. Nothing fancy—just go out, run steady, and see what happens.

Weeks 16–17: Long and Lonely

You’re now logging 16- and 18-mile long runs. This is where a lot of runners hit a wall mentally.

Plan ahead—safe route, maybe a loop course so you can stash water and gels.

Bring a buddy for those last miles if you can. These runs will likely take over 3 hours, so slow it down and focus on fueling.

I usually treat these like mini simulations: carry sports drink, take a gel every 45 minutes, and see what your stomach agrees with. Don’t try anything new on race day—learn now.

Runner Confession: I once tried a new gel brand during an 18-miler and had to dive into a gas station toilet by mile 14. Never again.

Week 18: The Big One

This is it—your 20-miler.

Not everyone hits 20, and that’s okay.

Some stop at 18. But mentally, 20 is a milestone.

Don’t feel like you have to run 26.2 in training—that’s a fast-track to injury.

Running 20 miles tired is more than enough prep for race day, especially since you’ll be tapering with fresh legs by then.

Most runners also hit their peak weekly mileage here—somewhere between 35–40 miles. That’s solid for your first time.

Week 19–20: The Taper Begins

Week 19: Pull back by about 20–25%. Long run drops to around 12–13 miles. Your body starts recovering.

Week 20: Drop it even more—half your peak mileage. Long run is only 8 miles, and it should feel easy.

Your legs start to feel lighter. You might even get a little antsy—that’s the taper magic.

Midweek Workouts? Optional, Not Required

If you’ve got the energy, you can throw in one faster session midweek—like mile repeats at 10K pace or a tempo run (4–6 miles at moderately hard effort).

But for most first-time marathoners, this isn’t essential.

Focus on the long runs. Easy mileage is your bread and butter. Endurance is what gets you to the finish line, not flashy intervals.

Fueling the Machine: Don’t Wait Until Race Day to Figure This Out

Once your long runs are over 90 minutes, fueling isn’t optional.

You need to start experimenting.

Most runners aim for 30–60 grams of carbs per hour during long efforts—via gels, chews, sports drinks, or real food (I’ve seen people eat rice balls and PB&Js mid-run).

Example: I usually take a gel every 45 minutes and chase it with water. I also carry an electrolyte drink with carbs and sodium, especially on humid days here in Bali. Figure out what works now, not when the stakes are high.

Pre-run meal? Keep it simple—some toast and peanut butter, or oatmeal 1–2 hours before.

Post-run? Don’t skip it. Within 30 minutes, get some protein and carbs in—like a protein shake or chocolate milk. Your body will thank you later.

The Science: Why Running on Tired Legs Works

This phase isn’t just about mileage—it’s about fatigue resistance.

There’s this concept called accumulated fatigue.

Basically, you’re running on legs that haven’t fully recovered from earlier in the week. It’s deliberate. It’s how you teach yourself to keep moving when your body’s begging to stop.

You might notice your heart rate’s higher on easy days. Or your pace is slower even though the effort feels the same. That’s part of the process.

According to studies published in the Journal of Strength & Conditioning Research, these long, slow efforts help your muscles become more efficient at using fat for fuel (huge for marathons), and they increase your glycogen storage.

You also see modest gains in lactate threshold and VO₂ max, but at this point, the real benefit is mental.

This is where you train your brain to deal with discomfort, boredom, doubt—all the stuff that shows up in the final 10K of a marathon.

This is where you earn the right to call yourself a marathoner-in-training.

Tired vs. Overtrained – Know the Line Before You Cross It

Let’s get one thing straight—peak training will wear you out. You’ll wake up stiff, question your life choices on mile 17, and wonder if your legs will ever feel fresh again.

But there’s a difference between good fatigue (the kind that builds fitness) and full-on overtraining, which is basically your body waving a white flag.

Here’s what overtraining feels like:

• You’re always exhausted—even after sleep.
• Your heart rate’s jacked up for no reason.
• Your mood’s all over the place—snappy, down, flat.
• You stop caring about food (huge red flag).
• And sleep? Forget it. You’re wired and tired.

If that sounds familiar, don’t ignore it. I’ve seen runners push through this wall and end up injured or burnt out for months.

Me? I take at least one full rest day a week, no debate.

And if I’m dragging hard during peak weeks, I’ll take two. I also bump up my sleep—try to hit 8–9 hours when mileage is high. Trust me, it makes a massive difference.

One of the best things I’ve ever heard from a coach was this:

“It’s better to show up 10% undertrained than 1% overtrained.”

Read that again.

Because an overtrained runner won’t finish strong. They might not finish at all.

Burnout Isn’t Weakness, It’s a Signal

Quick story: I coached a runner who was 3 weeks out from her marathon. She was grinding every day, but I could tell something was off. She finally said,

“Coach, I’m done. My legs hurt all the time. I don’t even want to run anymore.”

Classic training burnout.

We made a simple switch—swapped a run for a bike ride, added an extra rest day, and doubled down on sleep and fueling.

Within a week, she was smiling again. The bounce came back. She ran her marathon strong.

Moral of the story: Listen before your body screams. Fatigue is part of the game, but full-on dread? That’s a red flag.

If you’re feeling cooked, take a day off or cross-train. You won’t lose fitness. You might just save your race.

Phase 4: Taper Time (Weeks 21–24)

Goal: Shed the fatigue. Keep the fitness. Roll into race day fresh and ready to crush.

First off—congrats.

You survived the hardest part.

You did the long runs.

You earned this taper.

Now comes the weird part: slowing down. And yeah, it feels strange. Most runners hit this phase and panic like, “Wait, am I losing fitness?! I’m barely running!”

Breathe. That’s exactly what your body needs.

Here’s how taper usually plays out:

3 Weeks Out

• Cut weekly mileage to about 70% of your peak.
• Long run = ~12–13 miles.
• No more beast-mode speedwork—just short strides if anything. Save the fire for race day.

2 Weeks Out

• Drop to ~50% of peak.
• Long run = ~8–10 miles.
• You should start feeling fresher, less sore, more bouncy. That’s the point. Don’t chase last-minute gains.

Race Week

• 2–3 short, easy jogs (2–4 miles).
• Maybe a couple miles at marathon pace—but nothing that leaves you drained.
• 2 days out: I like a 2-mile shakeout.
• Day before: Some runners jog a mile. Others rest completely. Go with what helps you chill.

Take Care of the Small Stuff

Use this time to sharpen everything else:

• Sleep more.
• Eat well.
• Carb up smart (especially in the last 3 days).
• Avoid dumb injuries—now isn’t the time to jump into a basketball game or rearrange your garage.
• Got some aches? Try gentle stretching, foam rolling, or a sports massage. Let your body absorb the work.

Taper Madness Is Real

You might start overthinking, doubting your plan, or feeling antsy.

That’s normal.

Use that energy to mentally rehearse race day:

• Picture hitting mile 20 and still having gas in the tank.
• Go over your fueling plan.
• Lay out your race gear.
• Print your pace chart.

If you feel a little bored during taper… good. That means it’s working.

Marathon Week: Lock It In

Let’s walk through your final checklist:

✅ Gear Rehearsal

Do a short run in your exact race-day kit.

Socks, shoes, shorts, everything. No surprises.

✅ Nutrition Strategy

Plan your dinner (carbs, not spicy), your breakfast (something you know works), and your race fuel.

I usually go: gel at miles 8, 14, and 20. You do you—but test it first.

✅ Pacing Plan

If it’s your first marathon, just finishing is a win.

If you’ve got a goal, use a pace band or calculator—but also have a Plan B.

Hot day? Bad sleep?

Adjust. It’s smarter to run slightly slower and finish strong than blow up chasing a dream pace.

✅ Logistics

Sort your ride, alarm clock, gear layout, etc.

Race morning is way less stressful when you’ve got everything dialed in.

Race Day: Time to Cash In

You’ve trained for this.

You’ve sacrificed for this.

Now all that’s left is to show up and run your race.

The first 10 miles? You’ll feel invincible.

The halfway point? Still solid.

Then around mile 18 or 20—that wall hits.

Here’s where you dig deep.

Think back to all those long runs on tired legs.

Think about your “why.”

Use whatever you’ve got—crowd energy, your playlist, a friend’s voice in your head.

Take walk breaks if needed. They don’t make you weak. A 1-minute walk can save your race.

Final Mile Magic

When you see that finish line—lean into it.

Smile, cry, scream—whatever you feel, let it out.

Because you just joined the 1% who can say they’ve run a marathon.

Every sore muscle, early alarm, and soaked shirt was worth it.

Welcome to the club, marathoner.

The Real Finish Line

By the time you hit that start line, you won’t be the same person who signed up months ago.

You’ll have already fought through doubt, soreness, missed workouts, maybe even a few breakdowns. And you kept showing up. That’s the real win.

The race?

That’s just your victory lap — yeah, a long one at 26.2 miles — but by then, you’ll have earned it.

I’ve coached a lot of people through this journey, and one thing always holds true: when you cross that line, something clicks.

You realize it wasn’t just about the miles.

It was about proving to yourself that you could do something hard. Something most people won’t even try.

And maybe it’s not just about you. Maybe your grit fires up a friend, your kids, or someone scrolling past your post thinking, Damn. If they can do it, maybe I can too.

I’ll leave you with a quote I saw once on Reddit that stuck with me:

“No matter what your finish time is, you cleared 26.2 miles — and that is worth celebrating.”

Run it. Walk it. Crawl it.

Doesn’t matter. Once you cross that line, you’re a marathoner. Forever.

So go write your marathon story.

One mile at a time.

One foot in front of the other.

I’ll be rooting for you — loud and proud.