What is a Fun Run & How Long Is One

Can Running Help Cure Your Hangover?

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? 4 Simple Ways To Measure Your Running Distance

running in the sun

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.

How far did I run

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:

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.

How Long Is A Marathon? (& How Long Does It Take To Run One?)

How Long Is A Marathon

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!

half marathon runners

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!

Top 4 Supplements for Runners

woman running

This post was Sponsored By Naked Nutrition. Thank you for this amazing opportunity.

As a runner, you already know the benefits of running are immense. It can work wonders for both your physical as well as mental health.

Running can improve your cardiovascular health, help you maintain an optimal weight, build stronger bones and muscles, and reduce stress.

Not to mention, it’s a lot of fun and a great way to connect with others. Or perhaps you run races and enjoy the competitive element.

Regardless of the reasons why you love running, it is a great sport, and runners are naturally looking for ways to improve performance and longevity.

There are many things you can do to improve your running performance.

For example, you can use the right running shoes based on the structure of your feet. You can strength train and do yoga to improve posture, balance, and coordination, all of which will make you a better runner.

You can optimize your sleep for the best recovery and stay hydrated consistently.

Another thing you can do is take supplements to improve running. And in this article, we’ll list four top supplements that are beneficial to runners.

Glutamine

Glutamine is an amino acid that has various functions in your body including building of tissues, proper metabolism, balancing hormones, and regulating nutrients. Glutamine can also play a role in how well your immune system functions.

During prolonged or intense workouts sessions, there can be a natural decrease in the glutamine levels in your body.

If that happens, some athletes may experience excessive fatigue, an inability to improve performance, or they may be more susceptible to getting sick.

Supplementing with glutamine can help ensure that you maintain optimal levels so you can stay healthy, recover quickly after intense workouts, and avoid excessive fatigue when running longer distances.

Naked Nutrition’s premium glutamine powder contains only one ingredient –  L-Glutamine naturally fermented from plant sources. It is free of any artificial additives and their supplements are independent third-party tested for heavy metals.

Coffee

mainstream of strong espresso coffee from a espresso machine to translucent glass cups

You may not think of coffee as a “supplement”, but many runners swear by a cup of joe before going on a run.

It can provide you with a boost in energy, both physically and mentally. If you’re feeling a bit sluggish and unmotivated to hit the trail, a cup of coffee could be exactly what would do the trick.

They don’t call it a quick pick-me-up for nothing.

But don’t overdo it. Try and stick to high-quality, preferably organic, sources of coffee. And skip the cream and sugar.

About half a cup of black coffee should do the trick without making you jittery.

If you don’t drink coffee, a cup of black tea or matcha green tea should be good enough as well.

Beta-alanine

man athlete running on the nature at sunset outdoors

Beta alanine is another amino acid that helps reduce fatigue and improves your ability to perform high intensity workouts.

As a runner, you may benefit from beta-alanine more if you’re more of a sprinter rather than a long-distance runner.

But regardless of how you compete or practice your running, you can take beta-alanine if speed or sprints are a part of your workout routine.

You can take beta-alanine on sprint days and glutamine on long-distance days, for example. Or you can take both if that fits your training plan, but be sure to talk to your trainer or nutritionist before you start.

Beta-alanine is totally competition legal, and is deemed to be safe in healthy adults in recommended doses.

Glucosamine and chondroitin

Muscle injury. Man with sprain thigh muscles. Athlete in sports shorts clutching his thigh muscles after pulling or straining them while jogging on the beach.

Glucosamine and chondroitin are found in your cartilage. You can think of your cartilage as the cushion between bones in your joints.

You may get glucosamine from shellfish. Chondroitin can be found in animal sources like shark or bovine cartilage.

But these compounds are also available in supplement form. Your body absorbs both glucosamine and chondroitin well as a supplement.

People typically take them to prevent or manage osteoarthritis, but the evidence is still mixed when it comes to the effectiveness of these supplements.

For runners, it’s about protecting the joints. Runnin is obviously a sport that heavily involves the joints, and many runners report that supplementing with glucosamine and chondroitin helps them avoid pain, and maintain better joint health.

But once again, the evidence is mixed, and there isn’t conclusive research to suggest that these supplements are effective beyond doubt.

If you’re considering glucosamine and chondroitin, be sure to consult with your doctor about it first to see if it makes sense for you.

Finally, don’t neglect your diet

Supplements are just that. They’re supplements.

You’ll only get the most out of your supplements if you’re taking them in addition to a well-balanced diet.

What that well-balanced diet looks like for you will depend on a variety of factors, and you should speak to a licensed nutritionist to learn what’s right specifically for you.

But in general, your diet should consist of a balance between the various macros – protein, fat, and carbohydrates.

You should also try to get as many micronutrients as possible by eating plenty of fruits, vegetables, whole grains, healthy fats, and high-quality sources of protein.

And then, depending on your goals and what you prefer as a runner, consider taking some of the supplements listed above to take your running performance to the next level.

How to Plan a Running Route?

how to plan a running route

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 9th 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.

how to plan a running route

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

How Much Should I Run to Lose Weight?

lose fat

One of the questions I always get asked is, “How much should I run to lose weight?”

I wish I had a simple answer, but the truth is, there’s no one-size-fits-all solution.

Your fitness level, starting weight, diet, and running routine are significant in how fast you’ll shed the pounds.

Don’t get me wrong, running can be super effective for burning calories—but the magic happens when you combine it with the right intensity, consistency, and a healthy diet.

It’s not just about logging miles; it’s about seeing the bigger picture.

I’ve been there, too. Early in my running journey, I was desperate to lose weight and thought simply pounding the pavement was enough. Spoiler alert: it wasn’t.

But I’ve figured out how to make running work for my weight loss goals, and I’m here to help you do the same. So, grab your running shoes, and let’s dive into how you can make running an effective tool for weight loss!

The Basics of Running and Weight Loss

First off, let’s break down some basic math.

On average, running burns about 100 calories per mile. So, to lose one pound—roughly 3,500 calories—you’d need to run about 35 miles.

Yep, 35 miles!

That sounds like a lot, right?

But don’t let that number freak you out.

Running is just one piece of the puzzle. You’ll need to pair running with a healthy, balanced diet to see results. That’s where you’ll start seeing the magic happen.

In my early days of running, hitting the pavement 3-4 times a week was a sweet spot.

I’d start with 20-30-minute sessions and gradually increase my intensity as I got fitter.

What made the biggest difference? Consistency.

It’s easy to get discouraged if you don’t see immediate results, but staying consistent helps you build endurance, keep burning calories, and, ultimately, reach your weight loss goals.

Factors That Influence Calorie Burn

Here’s where it gets more personal. The number of calories you burn running isn’t the same for everyone. It depends on a few key factors:

  1. Your Weight: The more you weigh, the more calories you’ll burn per mile. When I started running at around 200 pounds, I burned more calories per run than I do now after losing weight. So, if you’re heavier, you’ll naturally burn more calories.
  2. Your Speed: The faster you run, the more calories you burn. When I was just starting, I kept a comfortable pace, but as I improved and pushed myself faster, I saw a noticeable difference in how quickly the calories were being burned—and how much fitter I was getting.
  3. The Incline: Running uphill—or even on a slight incline—torches calories. When I added hill sprints into my routine, not only did I burn more calories, but my legs got a lot stronger, too. And if you’re on the treadmill, don’t be afraid to crank up the incline for an extra challenge.

Practical Tips to Maximize Your Runs

Here’s how to make your runs work harder for you:

Combine Running with a Good Diet

Running is great for burning calories, but you can’t out-run a bad diet.

It didn’t take me long to realize I couldn’t just run my way to weight loss—what you eat plays a huge role.

You need to be in a caloric deficit, which means burning more calories than you’re taking in.

But that doesn’t mean starving yourself—just make smart choices and watch out for those post-run snacks that can undo your hard work.

The right mix of proteins, carbs, and healthy fats will fuel your body and support your runs.

Trust me, you’ll recover faster and feel better; your body will thank you when fueling it properly.

Use the Run/Walk Method

If you’re just starting, don’t feel like you need to run the whole time.

When I was getting back into running after a break, the run/walk method was a game changer.

Start with brisk walking, then alternate between running and walking. As you build stamina, you can gradually increase the running intervals. It’s a great way to ease into a routine without burning out.

Don’t Overdo It

It’s tempting to push yourself hard daily, but doing too much too soon is a recipe for burnout or injury.

Balance is key. Make sure you’re mixing in other types of exercise, like strength training or yoga, to keep your body in top shape. Not only will this help you avoid overuse injuries, but it’ll also make your running stronger in the long run.

Keeping It Sustainable

The goal isn’t just to run for a few weeks and then quit. You want running to be part of your lifestyle. To keep it sustainable, consistency is key.

Set realistic goals, celebrate your progress (even the small wins), and listen to your body.

Track your runs, but don’t stress if you hit a setback—it happens to all of us.

How Much Should You Run to Lose Weight?

So, how much running do you need to do to lose weight? Well, it depends. Running alone won’t be enough if you’re not paying attention to your diet.

Here’s a general breakdown:

  • On average, you’ll burn about 100 calories per mile. So, if you go for a 5-mile run, you burn about 500 calories.
  • To lose a pound, you’ll need to burn about 3,500 calories. That means roughly 35 miles of running to lose one pound.

But here’s the thing: If you’re not adjusting your diet, you must run hundreds of miles to see major weight loss results. That’s why pairing your running with healthy eating is so important. The combination of smart nutrition and consistent exercise is what makes the difference.

Understanding Weight Loss

Weight loss comes down to a simple formula—calories in versus calories out.

You’ll lose weight if you’re burning more than you’re eating. It’s that simple. But this process isn’t just about the numbers—it’s about finding a healthy balance that works for you and your body.

Your Next Step

So, let’s get into how to start running for weight loss when you’re a beginner.

The best thing about the run/walk method is that you get to decide your walk-to-jog ratios and are how many times you repeat it.

You’re in control—as long as you keep your ego in check.

Here’s how you should proceed:

  • Warm up by brisk walking for 5 to 10 minutes.
  • Once you’re ready, jog for a minute, followed by one minute of walking.
  • Jog again for one minute, and then do another one-minute walk.
  • Repeat the process for 15 to 20 minutes.
  • Cool down with a 5 to 10-minute easy walk to calm your breathing and heart rate.

That’s it.

As you get fitter, increase the time spent running, or the number of intervals, until you can run straight for 30 minutes without stopping.

Be Careful and Stay Consistent

While running is a great way to lose weight, it’s important not to overdo it.

Pushing too hard can lead to injuries, slowing your progress.

Mix strength training, yoga, or cycling to keep things balanced and prevent burnout.

The Bottom Line

So, how much should you run to lose weight?

It’s all about finding the right balance between running, eating well, and staying consistent.

There’s no one-size-fits-all answer, but running can be a fantastic tool in your weight loss journey with the right plan.

Got questions? Drop them below, and let’s keep the conversation going. Happy running, and remember—you’ve got this!

Inner Ankle pain While Running? A Tibial Posterior Tendonitis Guide in Runners

inner ankle pain

Experiencing inner ankle pain while running is pretty common.

There are many conditions to blame, but when the pain is located inside of the ankle, Tibial posterior tendonitis is often the culprit.

In today’s post, I’ll give you a full overview of the condition, what’s causing it, how to treat it, and, most importantly, how to prevent tibial posterior tendonitis while running.

Sounds exciting?

Let’s get started.

What is Posterior Tibial Tendinitis?

Though not as infamous as plantar fasciitis or ankle sprains, posterior tibial tendonitis (PTTD) is a relatively common ankle injury in runners.

Here’s the truth.

PTTD is one of the most common issues of the foot and ankle.

This injury occurs when the posterior tibial tendon is inflamed, partially ruptured, or torn, causing tenderness and pain around the bony structure of the inside of the ankle.

But, what is the posterior tibial tendon anyway?

Time for anatomy 101.

The posterior tibial tendon is one of the most crucial tendons in your lower legs.

Located on the inside of the lower leg, the posterior tibial tendon connects the calf muscles to the ones on the inside of the foot and.

Check Image.

The Functions

The posterior tibial tendon acts as one of the main supporting structures of the foot, assisting it to function optimally while walking and running.

What’s more?

The posterior tibialis contacts to produce inversion and help in the plantar flexion of the foot at the ankle.

In fact, any time you walk or run, this tendon locks your ankle in place, which helps keep your foot in a rigid position as you push off the ground.

The Symptoms

Posterior tibialis tendonitis typically afflicts only one foot; however, in some cases, it can occur in both feet.

You may also feel pain along the inside of your foot and ankle, where the tendon lies.

You may also notice some swelling in the area.

Symptoms include:

  • Tenderness or pain on the inside of the ankle
  • Pain, usually around the inside of the foot and ankle
  • Pain is worse when standing for long periods, walking, or running.
  • Swelling along the course of the tendon towards the foot.
  • Warmth, swelling, and redness along the inside of the ankle and foot.

The Dire Consequences

As the injury gets worse, the arch along the length of the foot may start to gradually collapse, and the pain will shift to the outside of the foot, below the ankle.

As this happens, the foot becomes completely flat as the toes turn outwards and the ankle rolls in

This is what’s known as flat foot—and it’s not the same as in those born with this anatomical structure.

The further your injury exacerbates, the more invasive treatments you’ll need to correct the problem.

Additional Resource – Here’s your guide to calf pain while running

Stages of Severity

In general, posterior tibial injury is categorized into four main stages

  • Stage 1 – Consists of tendon inflammation or damage, but no change in foot shape. You might also notice that your foot has a mild flatfoot deformity.
  • Stage 2 – The tendon starts to become elongated while the arch slowly flattens. As the injury worsens, the arch of the foot starts to collapse; therefore, you can notice flat foot deformity (but not a permanent one).
  • Stage 3 – The tendon may be partially or fully rupture. This leads to a more severe flat foot deformity that might be beyond correction, resulting in a condition known as rigid flatfoot deformity.
  • Stage 4 – Permanent damage and deformities in the ankle and foot. Not only is the foot affected, but also the adjacent deltoid ligament becomes involved and starts to collapse inward.

Here’s the full guide to arch support for running

Causes Of Inner Ankle Pain

Tibial posterior tendonitis is caused by overuse of the tendon or from a specific traumatic impact such as a fall or contact while playing sports.

Common activities that may cause overuse include:

  • Walking
  • Running
  • Hiking
  • Basketball
  • Tennis
  • Basketball
  • And other high impact sports

Here are some of the factors that can make you more prone to the condition:

  • Gender as it’s more common in women
  • Over the age of 40
  • Improper footwear
  • Weak ankle muscles, especially the posterior tibialis or the intrinsic foot muscles
  • Having hypertension
  • Having diabetes
  • Being overweight or obese

Additional resource – Common cause of lower leg pain while running

Should you Run with a Posterior Tibialis injury?

This is the first question any runner dealing with this injury wants the answer to.

It’s actually simple: If you’re trying to run through the tibialis tendon, stop.

In fact, if you suffer any type of pain on the inside of your ankle while running, stop training immediately, as logging in more miles can make your condition worse.

The next step is to visit your doctor as soon as possible so you can start the recovery process.

inner ankle pain while running
Female runner suffering ankle sprained injury.

How To Treat Inner Ankle Pain While Running?

To soothe pain and speed up healing, do the following:

Lower Your Mileage

Cut down on your weekly mileage, and if pain persists, stop running altogether.

You should also limit other sports and activities that cause you pain.

Next, ice the affected area several times per day to soothe inflammation and pain.

Your pain should fade with thee measures.

If not, you should consult your doctor for additional treatment options.

Additional Resource – How To Prevent Ankle Pain For Runners

Extreme Cases

In case of pain persists despite all measures, surgery might be required to fix the damage.

For example, in advanced cases, a doctor may inject a mixture of corticosteroid and local anesthetic into the tendon sheet to help soothe the pain

But the use of such is not recommended as research suggests that they might be associated with a risk of tendon rupture.

running ankle pain

Prevent Posterior Tibial Tendonitis While Running?

There are many measures you can take to reduce your risk of injury.

Here are a few:

Use Orthotics

Research has shown that the use of custom-made orthotics may provide extra arch support that can help reduce stress on the posterior tibial tendon.

These devices help reposition the injured foot and reduce the stress on the tendon.

That’s why orthotics not only work great for speeding up recovery but for preventing injury, too.

If you’re looking for more support and a personalized solution, get a pair of custom orthotics from your doctor or physical therapist.

Usually, these tend to be specifically designed for your arch type.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Stretch Your Calves

Most of the research that reported positive results in the treatment of posterior tibial tendon issues had some form, or all employed, a calf stretching routine.

According to research, the go-to stretching regiment is 3 X 30-second of standing calf stretches against a sturdy object, such as a wall, performed twice a day.

Running Shoes

To protect your ankles from injury, consider getting a pair of running shoes with plenty of support, cushion, and comfort.

As a guideline, when looking for running shoes, choose the following:

  • Support under the forefoot
  • A well-cushioned arch
  • A wide toe box (since most of the push-off originates from the big and second toe).

You can also consider adding an orthotic to your running shoes.

Just remember to consult with a podiatrist to help you make the right decision.

Additional resource – Sore quads after running

Strength Train

Besides stretching, there are also a few strength exercises that can not only help soothe your pain but also prevent future flare-ups.

These strength exercise not only target the posterior tibial tendon but other muscles as well, especially the muscles of the calf.

When dealing with overuse injuries, it’s often the case that the affected area isn’t the only problem, but dysfunction in the area surrounding the affected limb can also be problematic.

The human body is, after all, one connected chain—only as strong a the weakest chain.

Additional Resource -Your guide to jaw pain while running

Inner Ankle Pain While Running – The Conclusion

There you have it!

The above guidelines should set you on the right path toward preventing and treating posterior tibial tendonitis while running.

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.

Anterior Tibialis Tendonitis in Runners: Causes, Symptoms, and Solutions

runner suffering from shin splints

Are you tired of dealing with that nagging pain in your tibialis anterior? Well, you’ve come to the right place!

We all know how frustrating it can be to have that pesky pain in the front of your shin, hindering your running performance and leaving you feeling frustrated. But fear not! I’ve got your back (or rather, your shins) with all the tips, tricks, and strategies you need to kick tibialis anterior pain to the curb and get back to doing what you love most—running like the wind.

In this comprehensive guide, we’ll delve into the ins and outs of tibialis anterior tendonitis, exploring its causes, symptoms, and, most importantly, the best ways to treat and prevent it. No more guesswork or endless internet searches. I’ve got all the information you need right here, in one convenient spot.

So, are you ready to say goodbye to that annoying shin pain once and for all? I bet you are! Let’s dive into this guide and arm you with the knowledge and strategies to conquer tibialis anterior tendonitis.

What is Tibialis Anterior Tendinopathy

Alright, let’s dive into the fascinating world of tibialis anterior pain and get our anatomy lesson on! Picture this: your lower leg is like a city divided into four distinct neighborhoods, each with its own set of muscles.

In one of these neighborhoods, the Anterior District, lies the mighty tibialis anterior tendon. This tendon is responsible for flexing your foot upward, allowing you to lift your toes towards your shin. It’s like the hardworking construction crew that helps you take each confident step as you conquer the roads and trails.

But sometimes, this bustling neighborhood can face some trouble. Tibialis anterior pain can occur when the tendon becomes inflamed and swollen, putting a damper on your running adventures. This can happen due to overuse, where repetitive movements strain the tendon, or as a result of a traumatic ankle injury that throws everything off balance.

Now, let’s zoom in a bit closer. The boundaries of this Anterior District are formed by the sturdy tibia and fibula, the bones that give structure to your lower leg. Think of them as the protective walls that enclose this vibrant neighborhood. And to keep things organized, the anterior intermuscular septum and the interosseous membrane act as reliable border guards, ensuring that everything stays in its rightful place.

Understanding the intricate anatomy of our lower leg is key to unraveling the mysteries of tibialis anterior pain. So, put on your explorer hats and get ready to navigate through the remarkable world within your own body. By delving deeper into this knowledge, we’ll arm ourselves with the understanding necessary to conquer tibialis anterior pain and regain our running freedom.

What is The Anterior Tibialis?

Imagine the anterior tibialis as a trusty guide, accompanying you on every step of your running journey. This muscle-tendon duo takes its place on the outside of the tibia, marching alongside the shin bone with unwavering dedication.

As you move forward, this dynamic duo crosses the ankle and continues its mission, reaching its final destination along the inside of your foot. It’s like a well-choreographed dance routine, with the tendon connecting to the bone just behind the big toe, ensuring stability and strength.

But what exactly does this muscle-tendon duo do? Well, let’s break it down. During your gait, they have not one, but two important roles to play. Think of them as the dynamic duo with a double mission.

First, during the swing phase of your stride, the anterior tibialis goes into action, concentrically dorsiflexing your ankle.

In simpler terms, it pulls your foot upwards to help with precise foot placement.

But the journey doesn’t end there. As your foot makes initial contact with the ground, the anterior tibialis shifts gears. It now switches to an eccentric contraction, acting as a regulator for the transition from heel strike to mid-stance. It’s like a vigilant traffic controller, ensuring a smooth flow of movement as your foot hits the ground and prepares to carry you forward.

The Dire Consequences

Ignoring this problem is like poking a sleeping dragon with a stick—it can quickly escalate into a full-blown disaster. We’re talking about dire consequences that we definitely want to avoid.

Picture this: if left untreated, that innocent-looking anterior tibialis injury can turn into a full-blown tendon rupture. It’s like a ticking time bomb, waiting to go off and throw your running routine into complete chaos. Trust me, you don’t want to go down that road. Recovering from such an injury is no walk in the park; it’s a long and winding road to recovery that tests your patience and resolve.

But wait, there’s more. Brace yourselves for a term that sounds like something straight out of a sci-fi movie: “drop foot.” It’s not as fun as it sounds, believe me.

When the anterior tibialis muscle becomes alarmingly weak, it can lead to this unfortunate condition.

Imagine trying to walk with your foot seemingly dragging along, lacking the strength to lift it properly. It’s like having an invisible anchor weighing you down, making every step feel like an uphill battle.

running shoes for overpronators

Causes of Tibialis Anterior Pain

Picture this: our poor tendon, trying to keep up with our relentless training regimen, is pushed beyond its limits. It’s like squeezing a lemon until every last drop is extracted. The result? Micro-tears in the tendon, causing damage that sets off an inflammatory response within our bodies.

It’s the body’s way of saying, “Hey, we’ve got some repair work to do!”

Now, here’s where things get interesting. Tendinopathy is the culprit behind the swelling within the tendon. It’s like a sneaky intruder that sets up camp, causing discomfort and hindering our running adventures. But guess what? It’s not just our intense training sessions that can trigger this condition. Oh no, there are other factors at play too.

Let’s talk about tight footwear and tight shoelaces—those sneaky saboteurs that compress our poor anterior tibialis tendon. It’s like putting our foot in a vise grip, squeezing the life out of it and leaving our tendon crying out for freedom. So, let’s give our feet some breathing room, shall we?

And last but not least, poor foot or ankle biomechanics can add fuel to the fire. It’s like trying to run with a wonky wheel on a shopping cart—it throws our entire stride out of whack, putting undue stress on our precious anterior tibialis tendon.

The Symptoms

You’re out there pounding the pavement, feeling the wind in your hair, when suddenly, discomfort or pain strikes from your knee all the way down to your big toe.

Ouch! That’s the signal that something’s not right within the intricate web of tendons and muscles in your lower leg.

Now, let’s zoom in on the main troublemaker—the tibialis anterior tendon. It’s like a mischievous troublemaker that decides to cause a ruckus right in front of your ankle joint.

Gradually, you’ll start feeling pain in that specific area. Sometimes it creeps up on you, coming and going like a mischievous phantom.

Other times, it becomes a constant companion, reminding you of its presence with every step you take. And guess what? The intensity of your exercise can make those symptoms worse. It’s like poking a sleeping dragon with a stick—expect some fiery discomfort.

But wait, there’s more to the story. As the condition progresses, any extra miles you tack on to your run will bring about even more pain. It’s like adding fuel to the fire, intensifying the discomfort.

And it doesn’t stop there. Even non-running activities can become a pain in the ankle—literally. Imagine climbing stairs or flexing your foot—each movement can be met with a surge of unwelcome pain. You may even feel it while navigating the pedals in your car, as if the road itself is conspiring against you.

So, how do you know if you’re dealing with tibialis anterior muscle strain? Well, there are some telltale signs to watch out for.

Keep an eye out for swelling at the affected area—your body’s way of signaling that trouble is brewing. And then there’s the pain itself, which can manifest as cramping, aching, or that delightful burning sensation.

You may also notice weakness in the affected leg, as if it’s lost some of its power. It’s like trying to run a race with a limp—you’re not at your full potential.

How To Treat

Alright, my fellow runners, let’s tackle the elephant in the room—tibialis anterior tendinopathy.

You’ve been hit with this nagging injury, and let me tell you, it’s not going to magically disappear if you continue running like nothing happened. It’s time to face the music and take action. So, what’s the game plan? Let me break it down for you.

Step one: Seek professional help. Yup, that’s right. Schedule a visit with a doctor or therapist who can give you an accurate diagnosis and rule out any other possible culprits.  You need to make sure you’re addressing the right problem here. They’ll be like the detectives of your lower leg, investigating every nook and cranny to uncover the truth behind your discomfort.

Once you have your diagnosis, it’s time to embark on a personalized treatment plan. Your doctor or therapist will be your guiding light on this journey. They may recommend a variety of strategies based on your specific situation. Brace yourself—I’m about to drop some knowledge on you:

First up, let’s talk about building strength. We need to give some love to those weakened or dysfunctional muscles, especially our troublemaker, the tibialis anterior. It’s time to pump some iron, or maybe just work with resistance bands, to strengthen those muscles and restore their functionality. We want them firing on all cylinders once again.

Next on the agenda: loosen up those tight muscles. We’re talking about those sneaky troublemakers that might be causing abnormal movement within your limb. By stretching and mobilizing them, we can restore the full range of motion in your joint and create a more harmonious symphony of movement.

Now, let’s talk about some cool therapy—literally. Cold therapy is our secret weapon against inflammation and pain. Applying cold packs or ice to the affected area can help soothe those fiery sensations and speed up the recovery process. It’s like a refreshing ice bath for your muscles, calming them down and giving them a chance to heal.

Oh, and we can’t forget about orthotics. These nifty devices bring some extra support to the tendon and can address any abnormal foot biomechanics that might have contributed to the overuse of the tendon in the first place. They’re like the trusty sidekicks that provide stability and keep everything aligned, just like a superhero duo.

Prefer to Treat it On Your Own?

Alright, my fellow injured warriors, it’s time to take charge and bring that tibialis anterior tendinopathy under control. Get ready to unleash the power of the RICE method—our secret weapon for tackling swelling and pain head-on. Let’s dive in and learn how to do it like a pro.

First up, we have the letter “R” for Rest. This is your golden ticket to recovery. When you feel pain during weight-bearing, it’s crucial to give that affected limb some well-deserved rest.

Think of it as a timeout for your injury. Movement and weight-bearing can aggravate the situation, leading to more inflammation and swelling. And trust me, I don’t want to feed the fire.

Next, let’s move on to the letter “I” for Ice. Grab yourself a bag of frozen peas or some crushed ice, but hold up—don’t apply it directly to your skin. That would be a chilly mistake. Wrap it up in a damp cloth to protect your precious skin.

For a glorious 10 to 15 minutes, let the ice work its magic on the affected area. Cold therapy is like a cool breeze on a scorching summer day—it soothes inflammation, numbs the pain, and helps kickstart the healing process. Ah, refreshing relief!

Now, let’s tackle the letter “C” for Compression. Wrap that injured foot up like a present, but don’t go overboard and turn it into a tourniquet.

I’m talking about using an elastic bandage, like those trusty ACE wraps, to provide some gentle compression and support. Think of it as a cozy embrace for your injury—it stabilizes the area, minimizes irritation, and gives you that extra layer of protection. Just remember, snug but not suffocating. You want proper circulation flowing through your veins.

Last but not least, we have the letter “E” for Elevation. It’s time to give your injured foot a well-deserved lift. When you’re lying down or catching some Z’s, prop that foot up above heart level.

Why? Well, gravity becomes our ally here. By elevating your foot, we create a downhill path for those pesky fluids to escape. It’s like a grand escape plan for pain and swelling. For optimal results, aim to elevate the entire foot around eight to ten inches above your heart. Let gravity work its magic.

Additional Resource – How To Prevent Ankle Pain For Runners

Conclusion

There you have it

The above tips are all you need to know about treating (and why not prevent) this injury for good.

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.

How Many Calories Do you Burn Running a Mile?

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:

Weight (lbs.)Calories
130607
150700
170793
190887
210980
2301,074

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.

running burning calories

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.

Couch to Marathon: The Ultimate Training Plan & Guide (From Zero to 26.2)

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 injuriesnow 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.