David Dack

Looking for some advice on how to choose the ideal running shorts?

Then you have come to the right place.

Running shorts are a key part of your running wardrobe. They not only keep you comfortable and dry by wicking sweat away but also give you a sense of style.

In fact, choosing the right pair of running shorts can mean the difference between making the most out of your runs or calling it quits a couple of miles in.

However, thanks to the different styles, designs, materials, and lengths, choosing the right running shorts can be tricky.

Worry no more.

Today’s article is the ultimate guide to choosing running shorts. More specifically, it delves into what to consider when it comes to short size, type, fabric, and little additional functions and features.

Sounds exciting?

Let’s dig in.

What Are Running Shorts?

Running shorts, as the name implies, refers to a specific type of shorts mainly used by runners. These are designed with performance, movement, and moisture management in mind.

Sure, picking the wrong shorts won’t cause nor contribute to any serious injury, but even minor irritations can annoy the hell out of you.

In fact, run in the wrong shorts, and you’ll experience all sorts of wedges, chafing, and riding up.

There are many features that differentiate between various styles of running shorts. These include the fabrics they’re made of and what materials are used, their length, whether they have a compression layer or lining underneath, etc.

All in all, your personal preferences and training type will decide the style of short best suited for your needs.

So whether you tackle technical terrains, hit the smooth running track, or pound the pavement around your neighborhood, there’s a pair of running suited perfectly for your needs.

The best running shorts featured the most breathable and lightest materials and came with the finest moisture-wicking and anti-microbial properties.

These can also withstand several weekly washes without shrinkage.

What’s more?

You’ll be paying an extra for a proper pair of running shorts, but you’re paying for quality—and you can’t put a price on quality, right?

Length Of Running Shorts

So what’s the ideal running short length?

Simple: It really depends on your personal preference. No suit—or running short—fits all.  Running shorts are offered in a range of lengths, starting with the very short 1” and extending to 7”. The difference lies in the inseams, which is basically the length of the shorts.

Let me explain.

• Short Length (3-inch inseam) – Short running shorts finish up the thighs and provide the best range of movement and ventilation while running—making them the go-to option for any serious competitive runner.
• Medium Length (3-inch inseam) – When the short shorts are too short, and the longer ones are too long, the middle style is your best—and only—option. This style also suits various activities, especially for runners who often vary training from trail to track.
• Long Length (7-inch inseam) – The long style works well for unpredictable weather, as well as running off-road, providing protection against the sun and the debris. No more insect bites and ticks.

Materials

Running shorts comes in a variety of fabrics, which can be broken down into two main categories: synthetic fibers and natural fibers. Each has pros and cons.

Synthetic fiber shorts are constructed of technical materials that blend different fabrics, like elastane, polyesters, spandex, and nylon.

These shorts offer proper fit, stretch, and moisture-wicking properties. Synthetic fiber garments tend to also be more durable and hold up well to wear and tear and constant use.

On the other hand,

Running shorts made with natural fibers may provide more movement freedom stretch.

However, these have their own downsides. For starters, natural fabrics may not manage sweat well, which can cause chafing.

What’s more?

These do not hold up very when used frequently in high heat, causing them to break down faster than shorts made with synthetic materials.

My recommendation?

Choose synthetic fiber that will allow for your skin to breathe, which draws the sweat away from your body, keeping you dry and comfortable.

These synthetic fabrics help wick the moisture away from your body, which can help it evaporate faster and keep your body cool and comfortable while exercising. Lycra, polyester, polypropylene, and spandex as well ass short that contain SUPPLEX or COOLMAX fibers, are all good options.

Additional resource – Compression leggings for running

Say No To Cotton

When it comes to running clothing, the golden rule is to never run in cotton fabric—running shorts are no exception.

If your running shorts hold on to moisture while exercising, they’ll soon turn into a nightmare during training.

Running shorts made from cotton will absorb sweat and hold onto the moisture, leaving you cold and uncomfortable.

Of course, cotton fabric tends to stink less than synthetic materials, but cotton literally soaks up every once of sweat, setting the stage for discomfort and chafing.

So, instead of going for cotton, and as I just explained, you’re better off using moisture-wicking materials that help you keep cool and allows heat to escape.

Otherwise, you’ll be really uncomfortable. And it’s not really nice. At. All.

What’s more?

Damp clothing is also the perfect environment for bacteria to grow, especially when used for long periods of time.

Liners and Seams

Running shorts feature a liner for one main reason: so you won’t have to wear underwear.

The liner is designed to keep your well ventilated and fresh while logging the miles. This is especially the case during long-distance, where the continuous movement combined with the build-up of sweat can result in chafing.

To make the right decision, choose liners made with high-performance fabrics such as Coolmax. Lightweight liners like this offer more support, preventing chafing.

Running Shorts Types

Running shorts can be divided into three styles: compression, v-notch, and split shorts. The style regulates the fit, length, and leg seam.

Let’s explain each one.

Compression Shorts

Made mainly from spandex, compression shorts have gathered a lot of steam over the past few years. These are like your standard cycling chamois minus the padding. These fit tight to the body, like spandex.

Compression shorts tend to be warmer, offer more muscle support, and more importantly, work great for preventing chafing, thanks to the lack of loose, moving fabric.

Again, the length of compression shorts depends on your personal comfort. And tends to vary between men’s and women’s styles.

Men’s style falls roughly mid-thigh to knee length and are usually worn under a looser short. Women’s style is a lot shorter, with as little as 1” inseams to mid-thigh length

V-Notch Shorts

As the name implies, V-notch shorts are named after the upside-down v-shaped cutout on the outer leg seams. This cutout provides a superior range of movement compared to the absence of an indent.

What’s more?

These shorts feature a looser fit compared to the snug fit of compression shorts.

Split Shorts

Can’t tell the difference between split shorts and v-notch shorts? It’s not your fault

While the V-notch is a simple cut, the split design is sewn by overlapping the front panel over the back.

By far, split running shorts offer the greatest range of movement to the runner.

What’s more?

The split differs in length, ranging as high as the waistband to roughly a one-half-inch split. Pick the one that best suits you. The higher the split, the more the shorts’ panels open up, granting more freedom to your legs.

Visibility

If you’re running somewhere where visibility is a problem, this is definitely a feature you should pay attention to.

Running shorts with lighter colors and those with reflective details provide more visibility. Therefore, more safety, for running at night.

Sun Protection

If you’re looking for more UV protection while running outdoor, choose a pair that has an ultraviolet protection factor or SPF.

Sunlight contains rays of ultraviolet radiation, which can cause a plethora of skin issues, such as sunburn, premature aging, and skin cancer.

However, opting for clothing that features Ultraviolet Protect Factor (UPF) offer some protection against UV radiation and reduce your overall level of UV exposure. UPF is the rating system used for attire.

Just like SPF or Sun Protection Factor, the rating system used for sunscreen products. The higher the UPF rating, the better sun protection.

I’d recommend clothing that features UPF 50+, which is the highest-rated UPF certification and blocks out roughly more than 98 percent of UVA and UVB rays.

Just keep in mind that clothing with UPF is not a replacement for wearing sunscreen. Instead, remember to lather on plenty of sunscreen whenever you’re planning to spend time outdoors under the sun, especially during the summer.

Pockets

The best running shorts feature a small zip pocket sewn to the waistband. If you can get a pair like that, then go for it.

Some of these pockets are only large enough to hold a key, while others may be to hold your phone.

The extra cost of getting running shorts with a pocket is worth it as it will allow you to easily store and access your phone, gels, iPods, or whatever you need during your runs.

Conclusion

There are many elements to consider when choosing the best running shorts for your needs and personal preferences.

I know it’s a lot to digest from one go, so take your time.

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

In the meantime, thank you for dropping by.

David D.

Whether you’re training for your first marathon or aiming for a sub-3 hour event, the marathon long run is integral for successful training.

In fact, do your long runs right, and you’ll be one step (or many) closer to your fastest marathon. Do them wrong, and your marathon performance will be, at best, subpar. And that’s bad.

Would you like to learn how to make the most out of your marathon long runs? Then I’ve got you covered.

In today’s article, I’m sharing with you the full beginner’s guide to marathon long runs.

More specifically, I’ll dive into:

• What is a Marathon long run?
• The importance of long runs
• What’s the ideal long marathon run pace?
• How far should you run?
• How to add long marathon runs in training
• How to progress
• What to eat and drink
• And so much more.

Sounds great?

Let’s lace up and dig in.

What is The Marathon Long Run?

So what makes a run “long”?

Long runs consist of training runs that are longer than your basic workouts and are the ideal time to increase your weekly mileage as you prepare for a marathon race and are, by rule, performed at a comfortable, slow pace.

The distance could be anything from five miles or over.

The goal is simple – prepare your body and mind to endure going the distance.

Useful link – Here’s the full guide to how long is a marathon.

Why Long Runs Matter

Long runs are the most vital part of any marathon training plan.

Sure, speedwork, tempo, fartlek, and other training runs help improve your speed and conditioning, but the key to overcoming these 26.2 miles lies in the long run.

Let’s delve into why.

Improved Heart Strength

Your heart is a muscle. The more you train it, the stronger it gets—and vice versa.

When the strength of your heart improves, your maximum stroke volume, which is the amount of blood pumped by the heart with each beat,  will increase, and your resting heart rate will lower.

Improved Capillary Density

If you’re trying to improve your endurance, the benefit of improved blood circulation through capillarization may seem obvious.

Capillary refers to the blood vessels that deliver oxygen and nutrients to your muscles—basically fueling your training.

Improved capillary density can benefit endurance runners because it improves the delivery of oxygen and nutrients to your muscles while also allowing you to remove and get rid of waste products faster.

The more capillaries you develop, the faster oxygen and nutrients get shuttled, and the longer you can run—as long as you can deliver enough energy to them to maintain the uptake in production.

Improved Mitochondria

Mitochondria are the small cells that convert carbs and fat into energy. Think of them as the “fuel factor” that power cell respiration and movement. The more mitochondria you have, the more energy your body can produce.

Again, long runs can help by forcing your body to produce more mitochondria per cell—that’s what training adaptation is all about.

Don’t take my word for it. Research shows that mitochondria development peaks at around two hours of training at 50-75 percent of maximum cardio power—the exact conditions during long runs.

Mental Resilience

Regular runs over two hours gradually prepare your body and mind for the rigors of running a marathon.

Once you get to the race venue, you’ll, deep down, know that you can go the distance because you have already put in the needed work to do so—and then some.

In other words, long runs make you mentally strong.

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

Good Predictor

Besides the physical and mental benefits, long runs can serve as a good predictor of your marathon result as well as your marathon training progress.

In conclusion

In short, long runs are a dress rehearsal for the actual event.

That’s why they’re so important for marathon training success.

It’s the very reason I decided today to spill ALL the beans on how to use them efficiently during training.

Ready to learn how to put them into practice? Then keep on reading.

Girl runner runs along the road in summer. Jogging in the morning. Active lifestyle.

How To Add A Marathon Long Run To Your Plan

The fast way for you to get hurt/injured is to jump up your long runs by 20 to 30 times at a time.

It doesn’t work that way in the real world.

Even if you have been logging the miles regularly for the past year, patience is critical to successful marathon training.

For this reason, aim to add 5 to 10 minutes each onto your long runs. Follow a sensible progression—or train long enough to get your body hurt or injured. And you don’t want that.

What’s more?

Your first few marathon long runs should include roughly two to three miles at goal pace. For example, if you’re planning to run for 16 miles, run 13 miles at an easy pace, and the last three miles at your goal pace.

Additional Resource  – Should I run in miles or minutes?

How Long Should Marathon Longs Runs Be?

So how long, long runs should be (no pun intended)?

In general, long run duration vary depending on many factors, such as your fitness level and marathon goals.

But all in all,  slow and steady is the way to go.  You’ll want to start with a conservative number, then slowly increase the distance until you peak three or four weeks before your marathon.

More specifically, start at about the 5-7 mile mark, according to your current fitness level and training goals. Your long runs should increase (either in distance or duration) gradually each week, then take a step back every four or five weeks to allow for recovery and consolidate your training gains.

Training progresses, aim to build your long runs to over three hours with the final 60 to 90 minutes at marathon pace (try negative splitting, for example).

How much is enough?

As a rule, your long runs may consist of roughly 30 percent of your total weekly mileage, according to most running experts.

Want more challenge? Check this 50K training plan.

How Fast Should You Perform The Long Run?

Not fast at all. Although long runs are the bread and butter of marathon training, they are not intended nor designed to be a speed workout.

As discussed earlier, long runs have one main goal—to increase your endurance, which means mileage and time on your feet, not pace.

The intensity should NEVER exceed zones 1 and 2. In fact, even if you believe that you’re running easy, you might be actually running too hard.  This easy pace is actually the ideal mix for developing mitochondria in the muscle and training them to effectively burn fat for fuel.

As a rule, keep your long runs at a conversational pace. Try reciting the pledge of allegiance. If you can’t do it without panting for air, you’re going too fast.

Already have a realistic marathon pace goal? Great. Consider doing your long runs 30 to 90 seconds per mile slower.

When Should You Do Long Runs?

If you’re working the typical 9-to-5 job, weekend mornings are the most convenient time for doing long runs.

Keep in mind that you’ll need at least two to four hours to complete your runs, and afterward, you’ll need a few hours to bounce back.

What’s more?

Go the distance when your body is well recovered. Sure, it’s ok to do a long run after a regular training session, but if you’ve been doing lots of 400-meter reps and feeling drained, then you might not perform your best on your long run.

Additional resource – How to determine Marathon pace

How Many Long Runs To Do?

Complete at least three to four long run sessions, spanning at least two hours each in the 12 weeks before the event.

Your longest long run should be completed three to four weeks prior to marathon day. Most experts recommend capping at around 3 to 3.5 hours, or about 18 to 20 miles.

Here’s how many miles to run per week.

What To Eat On Long Runs

So what should you eat before and during marathon long runs?

Again, the answer depends on you.

I’d recommend experimenting with different options for pre-run breakfasts, snacks as well as fueling on the go and during the run itself.

If you’re looking for a fast way to get fuel fast into your system, try out gels and sports drinks as well as they work for you (and not cause any stomach issues).

On keto? Here’s your guide.

The Conclusion

There you have it. If you’re looking to add a long marathon run into your training plan, then today’s article should get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

Looking to nail the sub 4 hour marathon pace?

Then you have come to the right place.

Breaking the four-hour marathon barrier is one of the most sought-after goals in the running world.

In today’s article, I’ll share with you my best training tactics and pacing strategies to break the four-hour marathon barrier.

In this article, I’ll explain:

• What is a proper marathon pace strategy
• How to get comfortable at this marathon pace
• How to train for a sub-4 marathon
• How to plan your training schedule
• And so much more.

Sounds great?

Let’s lace up and dig in.

Average Marathon Runner?

World-class male runners can finish a marathon within two hours, while elite female runners are around 2 hours and 15 minutes.

The world record for the marathon is about two hours for men and 2:15:25 for women. Elite male athletes tend to average about 2:30, and elite women score around 2:40:00.

But unless you’re a serious runner making a living out of the trade, these scores will be out of reach for most.

But, as you can already tell, the vast majority of marathon runners don’t run anywhere close to those times.

In fact, surveys show that only 5 percent of runners complete the 26.2 distance in under three hours.

The average marathon finish time for men in the United States is roughly four hours and twenty minutes.  For women, it’s around four hours and forty-five minutes.

So, unless you’re an elite athlete, four hours or less would make for a good marathon time. In fact, it means that you’re no longer an average marathoner runner. After all, surveys show that less than 25 percent of marathoners have broken the four-hour barrier. 

Before You Start Training For A Sub-4 Marathon Pace

Let’s make one thing clear.

The below sub-4 hour marathon training schedule is not one of those “couch to marathon” plans. Instead, it’s actually designed for the runner who already has experienced training for a marathon.

If you’re a novice runner and would like to run a marathon for the first time, I recommend instead checking my couch to a marathon training plan.

To get on it, you’ll need to have a decent amount of running experience. This training schedule is 16 weeks long, so it’s key to have enough endurance to run 18-22 miles per week out of the gate.

The 26.2 miles event is not an easy beast to tackle, and having experience surely helps.

Here are the main conditions you need to fulfill before you start my training plan below.

• Already running at least 20 miles per week regularly.
• Being able to run for 90-minutes non-stop.
• Having at least one year of solid training
• Having run a sub-1:50 half marathon, which is about 8:20 per mile.
• Having run a sub-50:00 10K, which is roughly 8:00 per mile.

Not sure?

Do a 10K run test and see.

At the very least, you should be able to run a 10K in 55 minutes before you start the plan. If you finish it in over an hour, you’re not ready yet.

The Sub 4 Hour Marathon Pace Training Plan

In order to complete the 26.2 miles in exactly four hours, you’d need to run at a pace of 9:09 per mile on the big day (or 5:41 per kilometers). This is a mildly fast pace for most runners.

How Many Months To Train For A Four-hour Marathon Pace

Typical marathon training plans take roughly 16-20 weeks to complete. The plan below is around four months.

The first week start with over 20 miles. Therefore, make sure you’ve spent enough time building your mileage up to the mileage detailed and explained in week One.

I’ve linked to a few resources down below if you feel like my plan is not for you (I’m also sharing a couch to marathon plan for newbies out there, just don’t expect to run a sub-4 hour marathon on your first try).

Want more challenge? Check this 50K training plan.

The Training Plan For Running A Marathon in Four Hours

Training for a marathon under four hours requires a minimum of 4-5 days a week training.

Throughout the plan, you’ll be doing basic runs, easy runs, speedwork, and long runs, as well as non-running exercises that hill help improves your endurance and speed without adding too much stress on your body.

You’ll also be doing some form of cross-training on your easy days and non-running days.

But first things first, let’s us break down the main running workouts that make this training plan.

Easy Runs

Sure, there’s nothing glamourous about an easy run, but they allow your body to recover while keep you moving.

Easy runs should perform at a comfortable and easy pace—roughly 60-65 of your max. You should be able to hold a conversation without trouble. Try reciting the pledge of allegiance out loud. If you can’t do it without getting too winded, you’re going too fast.

Basic Runs

Basic runs are 3-7 miles in length.

You still can say odd sentences but not keep a conversation. This is, by the way, equates to your marathon pace.

That’s why you should run them at 8:46 minutes per mile or a four-hour marathon pace.

Don’t beat yourself up if your pace is a bit slower during the first few weeks of training. But halfway through the program, you should be running at this marathon pace throughout your basic runs.

Speed Work

Although marathon training is basically aerobic training, speed work is also important.

Speedwork it’s key because it pushes you out of your comfort zones which forces you to run more efficiently.

The training can take various forms, from Fartleks, interval training to tempo runs and hill reps.  The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow.

When you do an interval workout, you set a precise rest period between speed intervals. These intervals could be 400-meter reps, one-mile reps, or a mix of different distances. Choose what works for you.

For example, you run close to maximum power for one minute, then recover with an easy jog for two minutes. Repeat eight times.

According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. That’s why the below plan has one session every other week or so.

For the first few sessions, start with no more than three reps, then slowly work your way up to six repeats.

These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. Remember to recover fully in between intervals.

Additional Resource – Here’s your guide to beginner running pace

Tempo Training

Temp training has a lot to offer. These train your body to keep speed over distance by improving your anaerobic threshold, which is key for running faster.

To perform a tempo run, begin with 5-10 minute of easy running, then gradually increase you your speed for 15 to 20 minute of running until your reach your 10K pace. The pace should feel unsustainable. Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. The perfect tempo pace is one in which you can barely talk at all. This is roughly your 5K pace.

Once you peak, spend the last 5-10 minutes cooling down.

Additional resource – Can you run a marathon on keto

Long Runs

Long runs are the bread and butter of endurance training.  These consist of slow and easy distance run that will build your endurance.

The most important session of marathon training should be performed at a mostly easy and conversational pace—or about 60 to 70 percent effort level—one in which you can recite the pledge of allegiance with ease. The ideal long-run pace is roughly 30 seconds to one minute per mile slower than your goal pace.

Cross-Training

Cross-training is any type of non-running workouts that helps improve endurance and strength.

Some of the best options for runners include:

• Swimming
• Biking
• Strength training
• Rowing
• Yoga

As long as the activity is low impact and doesn’t stress your body the same way that running does, you’re good to go. Cross-training should complement your training efforts instead of compromising them.

Additional resource – How to determine Marathon pace

The Actual Four-Hour Marathon Training Plan

Without further ado, here’s the weekly breakdown of a proper sub-4 marathon training plan.

Week – 1 (20 miles)

• Monday – Run 3 Miles at a steady pace
• Tuesday – Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 3 X 1-mile reps.
• Friday– Rest or Cross-Train
• Saturday – Run 10 miles at an easy pace
• Sunday – Rest or Cross-Train

Week – 2 (22 miles)

• Monday – Run 4 Miles at a steady pace
• Tuesday– Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 8 X 400-meter
• Friday– Rest or Cross-Train
• Saturday– Run 11 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 3 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 2 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – Speed: 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 12 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 4 (27 miles)

• Monday—Run 4 Miles at a steady pace
• Tuesday—Run 3 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – 10 X 400-meters
• Friday– Rest or Cross-Train
• Saturday– Run 13 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 5 (30 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – One-mile jog, then three miles, or 30 mins, fartlek, then one-mile jog
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 6 (32 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 7 (36 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday – Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 8 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Rest or cross-train
• Wednesday—Run 4 Miles at a steady pace
• Thursday – One-mile jog, 30 mins fartlek, one-mile jog
• Friday– Rest or Cross-Train
• Saturday— Run 10 Miles at a conversational pace
• Sunday– Rest

Week – 9 (40)

• Monday—Run 5 Miles at a steady pace
• Tuesday —Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 6 X 1-mile reps
• Friday– Rest or Cross-Train
• Saturday- Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 10 (40 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday—10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday— Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 11 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – 6 X 1-Mile
• Friday– Rest or Cross-Train
• Saturday— Run 18 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 12 (44 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – One-mile jog, 40 minutes fartlek, then one-mile jog.
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 13 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday– Run 2 easy miles
• Wednesday—Run 8 Miles at a steady pace
• Thursday – Run 5 easy miles
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 14 (40 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Run 3 easy miles
• Wednesday—Run 4 Miles at a steady pace
• Thursday – 6 X One-mile
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 15 (30 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Rest or cross-train
• Wednesday—Run 5 Miles at a steady pace
• Thursday—Run 6 Miles at a steady pace
• Friday– Rest or Cross-Train
• Saturday— Run 12 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 16 (Race week)

• Monday—Rest
• Tuesday—Run 5 Miles at a steady pace
• Wednesday—Rest
• Thursday—Run 4 Miles at a steady pace
• Friday– Rest
• Saturday– Rest
• Sunday– Race day.

Additional resources:

Guide to Marathon Des Sables

How to qualify for the Boston Marathon

Conclusion

There you have it. If you’re serious about achieving your sub 4 hour marathon pace, then today’s article will set you up on the path. The rest is really up to you.

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.

Looking for fun facts about running? Then you have come to the right place.

Running is a popular sport enjoyed all over the globe by people of all ages, sizes, and backgrounds in various weather conditions and climates.

Whatever your reason is for lacing up your running shoes, be it for weight loss, stress reduction, or simply to get in better shape, there are some interesting facts that you might not know about your beloved sport.

20 Interesting & Fun Facts About Running

In today’s post, I’ve rounded up 20 of my favorite interesting facts about running, ideal for schooling your running partners over a long run.

Sure, the facts shared below may not help you reach your full running potential or do much to your fitness, but it will make you at least appreciate the sport a little bit more.

I hope these help inspire and motivate you through your training.

Do you have any to add yourself? Please do in the comments section below.

Running Fact – 1. It’s A Popular Sports

Surveys show that running’s popularity is on the rise. In fact, running’s clout has increased by over 57 percent in the last decade.

What’s more?

The sport is also more accessible thanks to the rise of online running resources and running apps such as Couch to 5K.

Running Fact – 2. The Most Popular Race

Around the world, the half marathon is the most popular race choice.

Why it’s the case is not a surprise. The 13.1-mile event is a challenging distance with plenty of room for improvement, but the training plan is a lot more manageable than the marathon.

Running Fact – 3. The Fastest Marathoner

Unless you’ve been living under a rock for the past few years, then you should know of Eliud Kipchoge.

The Kenyan runner is the fastest marathon runner in the world.

At the 2018 Berlin Marathon, Eliud sets the world record at 2:01:39.

Running Fact – 4. The Fastest Runner

Usain Bolt, the Jamaican Bolt of Light, is the fastest runner in the world.

The Jamaican sensation holds the world record in the 100-meter dash at a staggering finish time of 9.58 second and the 200-meter dash at 19.19 second.

His maximum recorded speed is 27.8 mph—roughly 44 km/h.

Running Fact – 5. The Marathon Legend

Ever thought about why the marathon is 26.2 miles? And why just didn’t stick to 26 miles?

The marathon distance itself is inspired by the Legend of Pheidippides, a messenger who run roughly 25 miles to announce the victory of the Greek army over the invading Persian forces in 490 B.C.

Shortly after delivering the news, the Greek messenger collapsed on the floor and died of exhaustion.

Running Fact – 6. The Exact Distance

The marathon distance is an exact 26.2 miles, and the length is no accident.

The official distance was established during the London Olympics as the length between the Olympic Stadium and Windsor Castle, or about 26 miles.

Why the .2?  The extra 385 yards were added inside the stadium to appease the royal family by placing the finish line in front of the royal family viewing box.

Before the London Olympics, marathon distances varied between roughly 25 and 26 miles.

Running Fact – 7. Slowest Marathoner

Think clocking a marathon in five hours is slow? How about finishing the race in 54 years, eight months, six days, 5 hours, and 32 minutes?

That’s exactly how long it took the Japanese runner Shizo Kanakuri to finish the 1912 Stockholm Olympic. The Japanese runner drops out of the race than was invited back to finish it after some 50 years later.

Running Fact – 8. The Wheelchair World Record

The world record for the wheelchair marathon is held by Thomas Geierspichler at a staggering speed of one hour, 40 minutes, and 7 seconds at the 2008 Beijing Olympics.

Running Fact – 9. Youngest Boy Marathoner

Budhia Singh is the youngest recorded marathon finisher in history. The Indian native was reportedly only three and living in an orphanage when he finished his first marathon.

By the age of 5, young Singh has already completed over 48 marathons.

So if a kid can do it, why not you?

Check out “Marathon Boy,” which is an interesting documentary that tells a young Singh story and that of his controversial coach Biranchi Das who was killed by an Orissa gangster named Raja Acharya.

Running Fact – 10. Never Too Old

Fauja, a British citizen, is the oldest recorded marathon finisher.

Nicknamed “The Turbaned Tornado,” he completed the 2012 London Marathon at the age of 101 and clocking the race at 7:49:21.

How’s that for an amazing fact?

The most amazing part of the feat is the fact that Fauja didn’t even start running until his late 80’s.

Additional resource – Running Vs Jogging

Running Fact – 11. Highest Marathon

The Tenzing-Hilary Everest Marathon is The highest marathon in the world. The race kicks off at Gorak Shep—about 17,000 feet—near Everest Base Camp in Nepal—and ends at Namche Bazar—about 11,300 feet. The fastest time for this testing event is three hours, 40 minutes, and 43 seconds and set by Ram Kumar Raj Bhandari (Nepal).

Running Fact – 12. Lowest Marathon

The lowest Marathon in the world is held at 200 feet below sea level in the Jordan Valley.

The international Tiberian Marathon route is set against a pristine pastoral landscape. The race kicks off in Tiberias, the capital of Galilee, which is a city in the north of Israel. Then the course takes the runners through the historic streets of the city, heading south towards the Jordan River, where participants turn around and head back.

Running Fact – 13. Running Shoe Sales

According to estimates, about a billion pairs of running shoes are sold in the world every year.

Running Fact – 14. Backward Running

Normal running is too overrated.

How about backward running.

Markus Jürgen, a German athlete, holds the marathon world record in this weird practice. At the 2019 Hannover Marathon, Markus finished the race in a staggering time of 3.38:27.

Running Fact – 15. Nike Name

The famous Nike brand was named after the Greek goddess of victory.

The goddess symbol was also depicted on all sorts of victor medals during World War II.

But before Nike was known as Nike, it was actually originally called Blue Ribbon Sports, and it was used by the official U.S distribution company for Onisuka Tiger Shoes—what’s known as ASICS now.

Running Fact – 16. A Man’s Affair

For much of the 20^th century, female runners were not allowed to compete in marathon events because it was believed that long-distance running it too challenging for a woman.

In fact, the first women’s Olympic marathon was held as late as 1984 when Joan Benoit Samuelsson took the gold, finishing the race at two hours 24 minutes.

The research now reports quite the opposite. In fact, plenty of studies have actually suggested that women are actually better suited both physically and mentally for endurance running than men.

Running Fact – 17. Male Runners & Daughters

Research reported that male runners are more likely to have a daughter.

Therefore, if you and your partner are praying for a girl, then you make sure the husband is running regularly.

Research shows that running improves your chances of conceiving a daughter.

Research out of the University of Glasgow looked at split male subjects into three categories, depending on their running frequencies while trying to conceive.

The higher likelihood of conceiving a daughter is believed to be caused by a decrease in the male hormone testosterone as a result of running more miles.

Additional Resource – Your guide to running and sex drive.

Running Fact – 18. A Legal High

Runner’s high is a real thing.

The feeling of elation that a lot of runners experience during long-distance runners is due to the release of feel-good chemicals known as endorphins.

It feels euphoric, it’s all-natural, and it will encourage you to keep logging the miles even in the face of exhaustion.

Running Fact – 19. Improved Sexual appeal

Research out of the University of Arkansas looked into about 400 subjects and reported that running makes you more attractive.

In fact, about 80 percent of men and 60 percent of women described feeling more desirable thanks to regular running.

Running Fact – 20. Better Orgasms

Research examined the impact of running on sex and orgasms by looking into 78 runners who started running four times a week.

After nine months, the subjects reported they were having roughly 30 percent more sex.

That’s not the whole story. They also reported an increase of orgasms by 26 percent.

20 Interesting & Fun Facts About Running – Conclusion

These facts are some of the most interesting ones about running. But if you have any that you would like to share, feel free to do so in the comments section below (or simply email them to [email protected]).

In the meantime, thank you for dropping by.

Keep Training Strong.

David D.

If you’re serious about running a 5K in 30 minutes (or faster), then you have come to the right place.

I’ve been where you are at, and I know what it’s like to set running goals then go after them.

Being able to to run 5Km in 30 minutes is a common running goal among runners who are serious about reaching their full performance potential.

It’s also a fantastic benchmark to smash through in your running journey.

How To Run A 5K in 30 Minutes – A sub 30 5k Training Plan

In today’s article, I’m going to show you exactly how to do run 5K in 30 minutes whether you’re a beginner runner or have been around the block for quite some time.

Build Your Foundation

Before trying to improve your 5K speed, can you already run the whole distance without stopping?

Not yet there? Then first, build your cardio base. You cannot skip stages.

How?

Follow the walk/run method.

This method is all about building your cardio power and endurance while following a work/rest/repeat pattern.

How long it will take depends on many factors, such as your conditioning level and your commitment, but eventually, you’ll get there.

It’s also simple. After a 5-minute warm-up, alternate between one-minute jogs and one-minute walks for 20 to 30 minutes.

As you progress, you’ll gradually spend more time running until you’re mainly running the entire 3.1 miles distance. (Here’s the full couch to 5K plan)

A beginner runner? Try this couch to 5K plan. You can also try this sub 60 minutes 10K training plan.

Establish Your Baseline

Now you can run for 30 to 45 minutes non-stop at a comfortable pace?

Good.

The next thing you need to do is to establish a baseline, or a starting point, to which you compare your progress or lack thereof.

The best way to do so is by doing a time trial.

Here’s how.

Warm-up for 10 minutes, then run one mile as fast as possible. Next, multiply that by 3.1 to guess your 5K time.

Of course, you might not be able to keep the fast pace three times over, but, at the very least, you’ll have an idea of your current capability.

Here’s what’s a good 5K time.

Get The Right Sub 30 5K Pace

The key to running a 5K in 30 minutes comes down to pace.

To cover 3.1 miles in 30 minutes or less, you’ll have to run at a pace of around 9:39 min per mile or 6:00 minute per kilometer pace.

In other words, to run a sub-30 minute 5K, you’ll need to keep the constant 6.2 miles per hour—or 10 kilometers per hour—throughout the race.

This is why having a good GPS watch—or using any decent running app—is crucial for continually tracking your pace as you train for a sub-30 minute 5K.

Follow A Sub 30 5K Training Plan

Depending on your starting point, the average training plan for a sub-30 minute 5K is about 8 to 12 weeks.

As a prerequisite, you should be already able to maintain the 9:40 per mile pace for five minutes before you give this plan a shot.

This is why I recommend that beginners may start this training plan after completing my couch to 5K training plan and have been training consistently for the past three months.

As a general rule, your training plan should include three to four sessions per week: one interval session, one tempo run, one long run, and one easy run.

Want more challenge? Try my 8K training plan.  Or The Sub 20 5K Training Plan

Speed Work

The best way to improve your running speed is to actually do some dedicated speedwork.

Interval training is the ideal way to introduce speed work to your training program.  This method involves running fast for short periods, then taking a break to recover before going hard again.

You can perform the fast-paced intervals at your goal 5k pace or faster, depending on your goals and other factors, with rest periods in between.

Here’s how to proceed

• Start with a 10-minute dynamic warm-up
• Run at goal 5Km pace for one lap around the track.
• Recovery with one minute of gentle jogging.
• Repeat the cycle five to six times.
• Finish with a 5-minute slow jog as a cool down.

As you get fitter, you’ll need to increase the number of intervals you perform.

For example

• Week One – 4 X 400-meter
• Week Two – 4 X 400-meter
• Week Three – 5 X 400-meter
• Week Four – 5 X 400-meter
• Week Five – 6 X 400-meter
• Week Six – 6 X 400-meter
• Week Seven – 7 X 400-meter
• Week Eight – 8 X 400-meter

Tempo Training 

Another useful running strategy to help you improve your 5K speed is to do tempo training.

Also known as threshold workout, tempo runs are performed at a comfortably hard pace, roughly 20 to 30 seconds per mile than your current 5K pace.

The aim of tempo training is to get you used to be comfortably uncomfortable.

As a rule, you should be pushing the pace compared to your regular runs but not past the point in which you’re completely worn out by the end.

Tempo training has a lot to offer. More specifically, it improves your metabolic fitness, which is a key physiological variable for running success.

More specifically, tempo training increases your lactate threshold (LT), which is the point at which your body fatigues at a certain pace.

Here’s an example of a tempo workout.

Following a 10-minute warm-up jog, run three miles at a tempo pace, with a one-minute surge at 5K goal pace every three minutes. Cool down with a 5-minute jog. And that’s all.

Cross Train

Logging the miles alone is not enough to help you run a 5K in 30 minutes or less.

In fact, cross-training can also help improve your running times, especially resistance training.

By performing strength exercises, you can quickly strengthen your major running muscles, such as the core, glutes, hamstrings, quadriceps, and calves—all of which help you to become a more efficient and powerful runner.

No idea where to start? Don’t worry.

My beginner’s guide to strength training for runners provides virtually all the answers you need if you’re new to strength training.

Other than that, here are some of the exercises you should be doing.

• Squats
• Bodyweight Lunges
• weighted lunges,
• Push-ups
• Hip bridges
• Planks
• Deadlifts
• kettlebell swings.

Shoot for 8 to 12 reps of each exercise with 30 to 60 seconds of rest in between. Repeat these three times.

Tips For Running 5Km In 30 Minutes

Once you feel ready for your sub 30 5K, take the following measures to help improve your odds of success.

Here are a few.

Warm-Up Properly

You might feel tempted to run fast out of the gate, but you cannot neglect the importance of proper warm-up.

The warm-up not only helps fire up your muscles the right way but can also prevent injury.

Before you attempt to run a 5Km in 30 minutes, invest at least 10 minutes to perform some gentle jogging and a few dynamic movements, such as inchworms, leg swings, and air squats.

Here’s my favorite warm-up routine.

Recover Well

Recovery is key. In fact, recovery is as important as the training itself.

That’s why you should be well-rested before you try running a 5K under 30 minutes.

How?

Simple. Take it easy for the few days before your test—or race—by scaling back on your training routine and getting plenty of sleep. Diet is also key.

On race day, top up your energy level with a nutritious but light breakfast, then have a healthy snack in the hour before your run.

Additional Resource – What’s A Good 5K Time For A Beginner.

Remember Your Pace

Once you know your sub-30 minute 5K pace, it’s helpful to get to know your time splits for each mile of the race. Just keep in mind that times are based on the condition that each lap split is run at the same pace.

Of course, it’s not always possible to keep the same pace, but you’ll know whether you’re ahead or lagging at each mile.

Here are mile splits for a 9.39 per mile 5K.

• Mile One – Split Time: 9:39 – Lap Time: 9:39
• Mile Two– Split Time: 19:18 – Lap Time: 9:39
• Mile Three– Split Time: 28:57– Lap Time: 9:39
• 11– Split Time: 30:00– Lap Time: 9:39

Negative Splits

As you can already tell, sticking to the same pace throughout a race is tricky when you consider variables such as fatigue, terrain, and wind.

That’s I’d recommend that you plan a flexible pacing strategy as a better tactic to run a sub-30 minute 5K.

A good pacing strategy to help you run a 5K within 30 minutes or faster is to perform a negative split, which refers to running the second half of your race faster than the first half.

More specifically, your last mile should faster than the first couple of miles.

In other words, getting faster as you go on.

The best way to build the skill of negative splitting is to actually incorporate negative splits into your training workouts.

If you’re doing intervals, try running the final two to three repetitions at your fastest. Or you can also do progressive long runs—in which you run the last couple of miles faster on long runs.

Here’s an example of negative time splits for a sub-30 minute 5K.

• Mile One – Split Time: 10:05– Lap Time: 10:05
• Mile Two– Split Time: 19:52 – Lap Time: 9:47
• Mile Three– Split Time: 29:04– Lap Time: 9:17
• 11– Split Time: 30:00– Lap Time: 0:56

Additional resource – How to train for an 8K

Running A 5K in 30 minutes – The Conclusion

That’s all. If you’re aiming to run a 5Km in 30 minutes then today’s article will get you started on the right foot. But it’s up to you to take the first step. 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 Training Strong.

David D.

**This is A Guest Post By my Friend Mila Bravo**

When choosing between learning institutions, future students are guided by various preferences. Some consider the location first of all, others try to find a place where they won’t have to complete so many written assignments that only an essay service will be able to help them. Sometimes, it’s the available scholarship the final choice depends on. Yet, what does a really good college comprise?

While some students will look for the school with the best academic track record, others take very seriously the best college track and field programs before they apply. Running isn’t just for keeping fit for them, but also a chance at scholarships to help them manage the ever-rising college fee.

The US is a haven for talented students that want to get serious at field and track. Schools have allocations for those who want to explore their talents while pursuing academic accreditation. Students under a sports scholarship do not get to sail through simply for their achievements in the field. They are expected to be all-around, thereby somehow working even harder than those not in such programs. However, US colleges provide countless opportunities for those who love running to never give it up. Let’s take a look at the best colleges for runners in the US.

University of Wisconsin

You would be doing yourself an injustice if you overlooked one of the biggest assets this campus has – a 200-mile trail for bikes and running. At the Memorial Union Terrace is the Lakeshore Path that students can pick right after lessons, which typically means you can get off class into the track when pressed for time. It’s a perfect choice for those who’d never give up running while struggling to find time for assignments. Plus, you won’t need to think “how can I do my homework?” as Edubirdie is here to help. Listening to lectures on the run is a great way to memorize information and study while leaving tedious writing and research for professional academic help.

The shores of Lake Mendota offer 19 miles of glorious running trail, while Picnic Point is just but 5 miles of scenic views. You are spoilt for choice, even more, when you look to Devil’s Lake State Park with its wooded parks and grassy trails. The UW running club was started in 1986 and organizes marathons as well as all running events. All this is only made better by the numerous coffee shops that line the streets where you can stop for a cup of Joe to fuel your runs.

University of Washington

Running being an outdoor activity is best experienced when you don’t have to worry about the rain, which is why Washington is as ideal as it can get. The rainy seasons are few and far between and nothing makes you appreciate nature more than the surrounding Puget Sound and Lake Washington.

There are trails – UW Waterfront and Burke-Gilman – that will make it so much fun since you will hardly ever be doing the same trail twice a week. The Huskies runners club allows anyone that wants to join in the fun where you interact with like-minded peers to plan runs together. The club is run by elected officials who map the route for five runs a week with different distance options. Now you see why this college is top of the list?

Harvard University

Harvard is known for its academic prowess, but little is said of it as one of the country’s top sports colleges. Now, the paths along Charles River form exciting routes that athletes can choose to take every day so that it feels like a different path now and again. The 50-acre area that was formerly a landfill is also available for exploration as are Fresh Pond and Danehy Park.

The school’s club that is mostly made up of undergraduates welcomes staff and postgraduates students as well, and has six practices a week. And if you forgot, the school is based in the Boston Marathon’s home, so there’s an annual event to train for after class.

Creighton University

There is more to Omaha, Nebraska, than Midwestern living and steaks. The 140-acre facility has lots of history that you can soak in as you run the many trails along with St. John’s Church and Creighton Hall. Get out of campus and run through the Omaha Riverfront Trail that gives you the best views of the Omaha skyline and Missouri River. This trail is a 20 miles course, so think of it as your practice for long runs as you appreciate all that the state has to offer.

There is a club for runners with organized group activities four times a week. Anyone can join whether they are in it for fun or competitively. They also organize local running events.

Northwestern University – Evanston III

Northwestern may be known for being a hub for academic research, but that is not to say students are always writing papers. With Lake Michigan as your backdrop, you will enjoy a breezy run through Sheridan Road. Green Bay Trail that is nine miles long is off-campus when you want to mingle with other users, cyclists included.

The Northwestern Track Club meets four times a season and organizes track and long-distance runs. It is quite active with activities most days of the week.

Running is a Lifestyle

There is more to education than attending classes, which is why schools running is being promoted regularly among students and staff. This list only makes up the best of the US institutions that place lots of emphasis on extracurricular activities both in architectural design and history. There are many more schools but we couldn’t fit them all here.

Author Bio – Mila Bravo is a freelance writer and running enthusiast. Her articles focus on an active lifestyle, education, and work-life balance.

Looking for the best calf compression sleeves for running? You’re in the right place!

As a running coach who loves trying out new gear, I’ve seen firsthand how popular compression sleeves have become.

I have to admit—I’m hooked! Whether you’re hitting the trails or gearing up for a big race, calf compressio

n sleeves can make a real difference.

With so many options out there, though, it’s key to find the pair that’s just right for you.

In this guide, I’ll take you through everything you need to know about compression sleeves—the benefits, how to pick the best ones, and some of my top recommendations.

What are Compression Calf Sleeves

Compression calf sleeves are snug-fitting garments made from materials like nylon and polyester. They wrap around your lower legs, applying gentle pressure to your calves and shins.

These sleeves are similar to compression socks but without the foot coverage, making them a great option for runners who prefer to wear their favorite running socks.

Calf compression sleeves are designed to do two main things:

1. Boost circulation – The light pressure applied to your legs helps improve blood flow, increasing oxygen delivery to your muscles and help flush out waste products like lactic acid.
2. Support your muscles – Compression sleeves can reduce muscle vibration during your run, which may help you feel less tired and more supported.

While the science behind compression gear is still debated, many runners (myself included) swear by it. At the very least, compression sleeves can make you feel more comfortable and confident during your run, which is a win in my book.

Why I Love Compression Sleeves

For me, the biggest benefit was how compression sleeves helped manage calf soreness after longer runs. At least, that’s what I believe.

Before using them, my calves would get so tight that I had to take extra rest days. Once I added compression sleeves to my routine, I could recover faster and stick to my running schedule without as much downtime.

The compression feels like it’s hugging your muscles, keeping everything in place and supported. That’s key, especially on longer runs where your legs take a pounding. It’s not just about recovery either; I noticed that my calves didn’t fatigue as quickly during my runs, and my legs felt lighter overall.

And please don’t take my word for it. Check out the following research papers on the benefits of compression gear for performance and recovery.

• Lower extremity compression garments used by athlete
• Putting the Squeeze on Compression Garments:
• Is There Evidence that Runners can Benefit from Wearing Compression Clothing?
• Effectiveness of Using Compression Garments in Winter Racing Sports

How to Choose Calf Compression Sleeve for Running

When shopping for calf sleeves, there are a few key features to remember. Here’s what you should consider:

Get the Right Size

If you’re new to compression sleeves, getting the sizing right is important. I mistakenly grabbed a pair based on my shoe size, but that’s not how they’re measured. It’s all about the circumference of your calf. I quickly learned this after my first pair felt too tight and cut off circulation, so don’t make the same mistake.

Here’s how to find the perfect fit.

• Measure Your Calf Circumference. Start by measuring the circumference of your calf. Use a flexible measuring tape (the kind used for sewing works best) and wrap it around the widest part of your calf. Make sure the tape is snug but not digging into your skin. In case you don’t have a measuring tape, you can use a string to measure, then lay it flat against a ruler for an accurate reading.
• Match Your Measurement to the Brand’s Sizing Chart. Once you have your calf measurement, check the sizing chart provided by the brand. Each brand may have slightly different sizes, so it’s important to refer to the specific chart for the compression sleeves you’re considering. Choose the size that offers a snug fit for effective compression, but avoid sizes that may feel overly tight or restrictive.
• Consider the Length of the Sleeve. Some calf compression sleeves are longer, designed to cover more of your leg for added support. Make sure the sleeve comfortably covers from just below your knee to slightly above your ankle. This coverage ensures that your calves are fully supported without interfering with your knee or ankle movement.  If you’re taller or have longer legs, check that the sleeve length is adequate. Many brands offer sizing based on both circumference and height for a more customized fit.

The Fabrics of Running Calf Sleeves

The fabric of your compression sleeves can make a big difference in comfort and performance. Most are made from a blend of nylon and spandex, but you’ll also find models with moisture-wicking properties, which help keep sweat at bay.

Some even have silicone taping for extra support.

I recommend moisture-wicking fabrics, especially if you’re running in warm conditions. I started with a basic pair, but as I became more consistent with my runs, I upgraded to sleeves with moisture-wicking materials.

Trust me, your legs will thank you after a hot summer run when they’re not sweaty. These will help keep you dry and reduce odor, and they often last longer because they don’t need to be washed as frequently.

Durability

If you spend your hard-earned money on running sleeves, then at least make sure you’re buying a pair that will last you for a while.

Look for high-quality materials that will hold up over time, especially if you’re putting in a lot of miles. Sleeves from strong, durable fabrics like nylon or Lycra tend to last longer.

Compression levels

Compression sleeves are measured in millimeters of mercury (mmHg), which indicates the pressure level they exert on your legs. For runners, a compression level of around 20 mmHg or more usually does the trick for better circulation and muscle support.

My Top Five Calf Compression Sleeve Brands

Here are some of the top calf compression sleeve brands I’d recommend based on quality and support.

CEP Progressive+ Compression Calf Sleeves

Out of all the brands I’ve tried, I have to say CEP Progressive+ Compression Calf Sleeves stand out. They offer solid support without feeling restrictive, and the 20-30 mmHg compression level is perfect for long-distance runs.

I’ve used them during half marathons, and they’ve helped me push through the final miles without feeling like my calves would give out.

Plus, they come in various colors and sizes, so you can find a pair that suits your style.

Zensah Compression Calf Sleeve

For those who like to add a bit of personality to their gear, Zensah Compression Sleeves are awesome.

Made from 90% nylon and 10% spandex, these sleeves are moisture-wicking and breathable, offering great support during your run while adding a pop of personality.

I got a pair with some fun patterns; they’re just as functional as they are stylish. They’re also lightweight and breathable, which I found helpful during summer races.

2XU Compression Calf Guards

Lightweight yet supportive, 2XU Compression Calf Guards are ideal for runners who want a sleeve that won’t weigh them down.

With seven different size options, you can find a perfect fit. These sleeves are breathable and offer a good balance between comfort and compression.

Doc Miller Premium Toe Compression Socks

Looking for extra support? Doc Miller’s open-toe compression socks could be just what you need

Made from 77% nylon and 23% spandex, these socks provide firm compression that’s also comfortable. They’re a great choice for runners with edema, swelling, or varicose veins.

What’s more?

Thanks to the open toe design, the brand can be worn as a stocking with casual dress and during a run.

Kalenji Kanergy Running Leg Sleeves

Kalenji’s Kanergy sleeves offer good support for those on a budget without breaking the bank.

Available in three unisex sizes, these sleeves provide a snug fit and decent support, though they can get warm in summer.

What’s Your Experience with Calf Compression Sleeves?

Do you have a favorite brand that’s helped you recover faster?

Or maybe you’ve found a unique way to incorporate compression sleeves into your routine?

Share your go-to brands, best tips, and any recovery advice in the comments below—your insights could help fellow runners enhance their performance and recovery!

Running pace is basically how fast you’re running, and it’s typically measured by how long it takes you to run a mile or kilometer.

When it comes to what makes a running pace good (or bad), let’s get straight to it: there’s no there’s no such a thing. 

When I first hit the pavement, I was clueless about pace and its impact on my running. I used to either start too fast and burn out by mile three or take it too easy and finish feeling like I had more to give.

If this sounds familiar, trust me—you’re not alone!

Here’s the deal: Your running pace is more than just a number—it’s a vital tool that enhances your training. It helps you stay in control and prevents you from tiring out too quickly

Today, I’ll explain everything you need to know about running pace—from what it is, how to measure it, and how to use it in training.

Let’s lace up and get started!

What is Running Pace?

At its core, running pace refers to how fast you run, typically expressed in minutes per mile (or kilometer).

The longer it takes to complete one mile, the slower your running pace.

For example, when you hear a runner refer to their pace as 10 minutes per mile, it takes 10 minutes to cover one mile.

On a treadmill, things are a bit different. Pace is shown as miles-per-hour (mph), meaning how many miles you can cover in an hour.

For instance, running at six mph means you’d cover six miles in an hour.

And there’s more.

Pace can also vary by the type of run, like ‘5K pace,’ ‘marathon pace,’ and so on. Every run has a pace, whether or not you pay attention to it (more on this later). That’s why a solid pace plan is essential for optimizing your running and racing.

I cannot emphasize this enough.

Why Running Pace is Important

Here’s why knowing your pace matters

First, it lets you estimate the time to cover a specific distance. Whether training for a 5K or a marathon, having a target pace can help you hit your time goals.

Second, it clearly shows your progress over time

Are you getting faster?

Can you run longer and feel stronger?

Keeping an eye on your pace tells the story.

Finding a maintainable pace is especially tough for beginners

I’ve made the mistake of going out too fast more times than I can count!

Start too fast, and you’ll run out of steam.

Go too slow, and you’re not fully challenging yourself.

Proper pacing helps you conserve energy and finish strong without hitting a wall.

What’s more?

Different runs—and races—will require different paces.

Plus, your everyday training pace will differ from your race day pace—and your pace will vary depending on the type and distance of the race you’re competing in.

What’s a Good Running Pace

I hate to break it to you, but there’s no such thing as an objectively good running pace.

As a running coach, I always emphasize the importance of doing what works for you and your running goals.

Your running pace isn’t just about your legs—it’s influenced by a lot of different factors, including:

• Fitness level: The more you train, the faster and more efficiently you can run.
• Age and weight can impact how fast you can go, but don’t get hung up on them—they’re just part of the equation.
• Terrain and weather: Running on hills or in the heat will naturally slow your pace.
• Genetics and lifestyle: Everyone has different strengths, and that’s okay! Focus on improving your own pace rather than comparing yourself to others.

Calculating Your Running Pace

Calculating your pace is straightforward—just divide your run time by the distance. If you ran 5 miles in 50 minutes, your pace is 10 minutes per mile. I love using a GPS watch or running apps to do the math.

Yet, don’t lean entirely on tech.. Eventually, I discovered how key it is to pace by feel. Gadgets are useful, yet they can’t fully substitute for tuning into your body’s cues..

Let me explain more.

Using Apps And Fitness Devices

For even simpler tracking, let a GPS watch or running app do the work. I swear by my GPS watch during training—it gives me real-time feedback and helps me stay on target.

Just remember that these devices aren’t flawless. Running in areas with many buildings or trees can mess with the signal.

What’s more?

GPS accuracy varies based on your device, network, and more—so keep listening to what your body tells you..

Learning to Pace by Feel

Learning to pace by feel has been one of my most valuable skills. This approach lets you adjust your pace to match your physical and mental state.. Devices are great, but nothing beats tuning into your body. Here’s how to gauge your pace:

• Breathing: If you can easily chat while running, you’re at a conversational (easy) pace. If you’re gasping for air, you’re going too fast.
• Effort: Pay attention to how hard your muscles and lungs are working. The more intense the effort, the faster your pace.

Pacing Different Types of Runs

As a coach, I know how important it is to nail down the right paces for different types of runs.

So, let’s break it down together—here’s how to find the perfect pace for your easy runs, tempo sessions, speed workouts, long runs, and race pace training.

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1. The Easy Pace Run

Let’s kick things off with the easy pace run—and yep, it should feel exactly as the name suggests: easy. This is where you want to spend most of your time, especially when building up mileage. Pushing too hard or fast on these runs can mess with your body’s ability to recover, leaving you feeling sluggish for the tougher sessions.

Your easy pace should fall around 60-70% of your maximum oxygen consumption (VO2 max), which equates to about 60-70% of your maximum heart rate.

In terms of pace, this usually means running 90-120 seconds per mile slower than your marathon pace.

Action Step:

These runs should be conversational. You should be able to comfortably chat with a friend or sing a line or two from your favorite song without gasping for breath. If you’re huffing and puffing, you’re going too fast—so dial it back!

2. Lactate Threshold Pace (Tempo Runs)

Next up is the lactate threshold pace, often referred to as tempo pace. This is the sweet spot between your easy runs and all-out sprints.

It’s where your body produces lactate, but not so much that it can’t clear it. Training at this pace helps increase your lactate threshold, allowing you to run faster for longer before fatigue sets in.

If you go too fast and pass that threshold, you’ll burn out quickly—leading to heavy legs, breathlessness, and the dreaded crash. But stay just under that point, and you’ll improve your endurance and ability to run at faster paces.

Action Step:

Your tempo pace should be around the pace you can hold for a one-hour race.

On a scale of 1 to 10, it feels like a 7 or 8. You should be able to speak in short sentences but not carry on a full conversation.

It’s time to pick up the pace if you’re chatting easily.

If you can’t get any words out, slow down a bit. Aim for these runs to make up 10-20% of your weekly training.

3. Speedwork Pace

Now, this is where things get spicy. These are your fastest workouts, designed to improve your VO2 max. The higher your VO2 max, the better your performance.

During interval training, you run at nearly max effort, often hitting or exceeding your 5K race pace. The goal is to develop that top-end speed, improve your overall aerobic capacity, and train your body to handle hard efforts. You’ll know you’re in the right zone because talking? Not going to happen at this pace!

Action Step:

Speedwork typically includes short bursts of all-out effort—think intervals of 30 seconds to two minutes—followed by equal or slightly longer recovery periods. You’ll do sprints, strides, hill repeats, or fartlek workouts.

Keep speedwork to about 10% of your weekly mileage to avoid injury or burnout.

4. Long Run Pace

You’ll spend a lot of time at your long run pace when you’re training for longer races, especially half marathons or marathons. These runs are all about building stamina and endurance, not speed. So, you want to run at a comfortable, easy pace that you can maintain for a couple of hours (or more).

For beginners, this will likely be the slowest pace you run during the week—and that’s perfectly fine. Long runs should feel manageable from start to finish, and you should never feel like you’re pushing too hard.

Action Step:

Use the talk test here—if you can chat comfortably for the run, you’re in the right zone. However, if you’re chasing a personal record (PR), you might want to introduce a little more challenge with negative splits (running the second half faster than the first), random accelerations, or a fast finish where you pick up the pace in the last few miles.

5. Half Marathon & Marathon Pace

Last but not least, let’s talk half marathon and marathon pace. This is the speed you aim to maintain for the entire race, so it’s crucial to nail this down in training. Running at your goal race pace allows your body to adapt to the physical and mental demands of racing that distance.

On a scale of 1 to 10, your half marathon and marathon pace should feel like a 5 or 6. It’s challenging but sustainable. You should be able to speak in short phrases, but you’re working harder than in your easy runs.

Action Step:

For the half marathon pace, you’re looking at something roughly 15-30 seconds slower than your 10K pace, while your marathon pace will be 15-30 seconds slower than your half marathon pace.

For example, if your 10K pace is around 7:20 per mile, your half marathon pace might be closer to 7:50 per mile, and your marathon pace around 8:20.

If you’re targeting a specific time for a marathon, like sub-4 hours, you’ll want to train at roughly a 9-minute-per-mile pace during your race pace workouts.

Pacing on Race Day

Race day is when all your training pays off, but it’s easy to get carried away by adrenaline and start too fast. Trust me, I’ve been there!

Every race distance has its pace.

Calculating your target pace can feel like high school math, but it’s worth it. Tools like pace calculators take your past performances and give you a forecast for your race day, helping you set realistic and strategic goals.

Whether a fast 5K or a challenging marathon, each requires a unique pacing strategy—like switching gears during different race stages.

Here’s what you need to do:

Stick to your planned pace initially, even if you feel great. A good rule of thumb is to start 5-10 seconds slower than your goal pace for the first mile, then gradually speed up as you settle in.

Running Pace FAQ: Your Top Questions Answered

I know that you have many pressing questions about running pace. Let me try to address some of them:

How do I determine my race pace?

Determining your race pace depends on your goals and current fitness level. A good starting point is to complete a time trial for a specific distance, like a 5K, and use your average pace from that run as a guide. For longer races, such as a marathon, aim for a pace that feels sustainable based on your training runs and past performances. Many runners also use race pace calculators, which consider recent race times and target distances to help predict a realistic race pace.

Should my pace be consistent across different terrains?

Not necessarily! Terrain can significantly impact your pace—uphill, downhill, and trail sections all come with their own set of challenges. When running on hills or uneven terrain, it’s often best to focus on effort level rather than a specific pace. For example, keep a similar effort level uphill as you would on flat ground, even if that means a slower pace. This helps you maintain energy and avoid overexerting yourself in tougher conditions.

Here’s how many miles to run per week in case you’re curious.

How do I know if I’m running too fast or too slow?

Listening to your body is key. If you’re struggling to breathe comfortably on an easy run or feel fatigued too early in your workout, you might be running too fast for that session. An easy conversational pace should allow you to talk without too much strain. On the other hand, if you’re completing interval or tempo runs and feel you have too much energy left, you may not be pushing hard enough. Using a heart rate monitor or tracking perceived exertion level can also help you find the right intensity for each type of run.

Is it okay if my pace varies throughout a long run?

Yes, pace variation is natural, especially on longer runs. It’s common to start a bit slower and gradually increase pace as you warm up or feel more comfortable. Many runners also use a negative split strategy, where they intentionally run the second half faster than the first. The key is to finish feeling strong and avoid early burnout.

Share Your Pacing Tips and Experiences!

Finding and maintaining the right pace can be a journey, and every runner has their own unique strategies.

Do you have a favorite strategy for maintaining your race pace or tackling tempo runs?

Share your pacing tips and experiences in the comments below!

Your insights could make a big difference for fellow runners looking to improve their own pacing.