David Dack

Whether you just took up running or a serious athlete, log enough miles, and you’ll experience aches and pains in your muscles, joints, bones, and connective tissue.

In some cases, you might able to keep running through the discomfort, but often serious running pain means that you need to assess your running routine, even stop training altogether.

So how do you know when it’s okay to run through the pain, when to slow it down, and when to rest and go see a doctor?

If you’re looking for answers, then you’re in the right place.

In this post, I’ll briefly explain the different types of running pains, with suggestions on when it’s okay to keep training and when to stop.

Sounds great?

Let’s get started.

Word of caution. Let the record clearly state that I’m not encouraging anyone to keep running through injury.

If you have chronic pain, get it checked out by a professional.

I’m not a doctor nor play one on the internet.

Measure your Pain

Running pains are not created equal.

Instead, these come in many forms, whether it’s a sore muscle, achy joint, bone fracture, inflamed tendon, or throbbing headache.

They also vary from one runner to the next.

To help you decide how to best react to these running pains, consider grading them on a pain scale of 1 to 10.

Here’s how.

Mild Pain 1-3

You experience it at the beginning of a run, but it usually subsides as you start to warm up and continue running.

In general, it’s safe to run through mild pain.

If you have any problem areas, opt for the RICE protocol after your session.

Moderate Pain 4-6

This type of pain manifests as you start running, but stays at a tolerant intensity throughout the workout.

While you can still run through it, it’s better to listen to your body and adjust your training approach accordingly to prevent things from getting worse.

Severe pain – 7 to 10

This type of pain is so serious that you feel it before, during, and after your runs.

In fact, the agony increases as you log in more miles, forcing you to limp or change your gait.

Never run through this type of pain as it will do you more harm than good.

Instead, take as many days off from training as long as you have symptoms.

You should also consult your doctor, who will recommend the right treatment and prevention options to help you return to running pain-free.

Where is the pain?

Now let’s dive into some of the most commonly affected limbs while running.

Pinpointing the exact affected area can help you determine what’s going on and how best to proceed.

Pain Region – The Head

If you’re experiencing a headache after running, it could be caused by bright sunlight (especially squinting), dehydration, or exhaustion (due to swelling blood vessels).

To avoid it, make sure (1) you’re drinking plenty of water before, during, and after your runs; (2) wear a hat with a brim and running sunglasses when running in the sun; and (3) change your running duration or time of the day.

But if you often get headaches after running, or suffer from any other unusual symptoms, such as a stiff neck, confusion, double vision, vomiting, or God forbid, fainting and loss of consciousness, then seek medical care.

Pain region – The Foot

Since the feet take the brunt of the repetitive pounding of the sport, it’s an injury-prone region in runners.

The foot is an incredibly complicated structure made up of a network of bones, tendons, ligaments, muscles, and fascia that work together in harmony and serve as the foundation to every running step you take—and there are plenty of things that can go awry with this key body part.

One dysfunctional cog and the whole machine can be slowed down to a screeching halt—or stop functioning altogether.

Let’s look at a few issues.

Reason 1 – Improper Running Shoes

If your feet feel tingly or numb, poor blood circulation could be the culprit.

Check if your shoes are too tight.

If it’s the case, loosen them up and give your toes enough wiggle room.

Apply the RICE protocol as soon as you get home.

Seek medical care if the numbness persists.

Reason 2 -Heel Pain

If you experience most of the pain in your heel, especially if it’s worse in the morning, you could be dealing with plantar fasciitis.

Every case is different.

You might push through mild plantar fasciitis, but in other cases, any extra miles can cause more damage to the ligament.

If your pain is severe, stop training for a few days, then start running again once you’re pain free.

Reason 3 – A Blister

Blisters are by no means a serious injury, thereby, running through them should be no problem, as long as you minimize the friction against your skin.

Apply gel, jelly-like blister bandages or put a tissue over the affected area

Pain Region – The Shins

The lower leg, including everything between the knee and ankle, is a prime spot for aches and pain thanks to running’s high impact nature.

Runners can suffer from a couple of different overuse injuries that strike this region.

Reason 1 – Shin Splints

If the pain is neither on the front or the back of the shins, you could have shin splints, which is a common overuse injury among beginner runners who try to do too much too soon.

Shin splints are the catch-all term used to describe pain below the knee either on the inside part of the leg (medial shin splints) or on the front outside part of the leg (anterior shin splints).

Shin splints can often be treated with rest and ice, but if symptoms don’t improve, consult your physician to make sure you have a stress fracture.

Reason 2 – Stress Fracture

If the pain starts off mildly and gradually gets worse the more miles in, it could be a stress fracture, which requires immediate medical attention.

Stress fractures consist of small cracks, or severe bruising, in a bone that causes discomfort and pain.

It often strikes runners in the shins and feet.

The condition happens when muscles become fatigued and can no longer absorb added shock.

Taking time off running is essential as continued strain on the bone can lead to more serious injury.

And you don’t want that.

Pain Region – The Ankle

Your ankle joint is one of the most important running joints—so it’s no surprise that it’s a common source of pain.

The joint forms the connection between your body and the ground, and there are several roots for running-induced ankle pain.

The following are the most common:

Reason 1 – Ankle Sprain

If you sprain your ankle during a run, stop running, especially if the joint is swollen or the pain is intense.

Running on a sprained ankle may damage the affected ligament, making you prone to further injury.

As a rule of thumb, get home straightway, and apply the RICE method.

Try to keep the affected joint mobile but don’t overstress it.

Reason 2 – Achilles Tendonitis

Experience soreness on the back of the ankle?

It could be Achilles tendonitis, which is an overuse injury of the Achilles’ tendon, the large tendon that attaches your calf muscles—the gastrocnemius and soleus— to the back of your heel bone.

Under repeated load, the tendon contracts and is forced too hard, resulting in inflammation or irritation.

If you have it, stop running and go home.

Next, rest, apply ice, compress, and keep the affected limb raised above heart level.

Pain Region – Knees

The knees are a problematic area for runners as there are different overuse injuries that involve knee pain.

In fact, out of all aches and pains that plague runner, knee pain from running is the most frustrating and debilitating.

Reason 1 – Runners Knee

If you feel pain under or around the kneecap, runners’ knee might be the culprit.

Also known as patellofemoral pain syndrome, the condition consists of damage to the cartilage under the kneecap, and it’s often caused by movements that load the knee joint on a flexed position.

Stop running for a few days, and RICE the affected knee.

You should also work on strengthening your quadriceps and stretching your hamstrings and hip muscles.

Reason 2 – Iliotibial Band Syndrome

If you feel pain around the knee on the outside of your leg, it could be the inflammation of the iliotibial band.

The IT band stretches along the outside edge of the upper leg, from hips to the knee.

Rest immediately the moment you notice IT band pain.

That means shorter distances or no running at all.

The condition can turn chronic if you don’t give yourself a break from running.

Reason 3 – Patellar tendon strain

Feel the pain just below the kneecap?

If so, it could be a patellar tendon strain, which is an inflammation of the tendon surrounding the kneecap (patella).

This tendon is a key part of leg structure, attaching the patella to the shinbone as well as helping keep the patella in line as the leg bends and straightens during the running gait.

Running through a tendon strain is asking for trouble.

If the pain doesn’t subside within a few days, have it looked at.

Pain region – The Hips

Prolonged sitting often causes tight hip flexors, which are usually made tighter the more miles you log in without following a consistent stretching routine.

That’s why hip pain from running is a common concern in the running world.

Reason 1 – Typical Soreness

When it’s just soreness.

In most cases, the pain subsides as you get fitter and gain more experience running.

You should also stretch and use a foam roller to improve mobility and release tension in that area, especially in the hip flexors.

Reason 2 – Bursitis

If you notice pain or swelling directly in the joint, then you could be dealing with hip bursitis.

If it’s the case, halt your running routine and opt for pain-free cross-training options and stretches you can do at home.

Pain region – The Lower back

Running’s high impact nature can take a toll on your back, causing soreness in the lower back, especially in runners taking up the sport for the first time.

Experience back pain during a run?

Try stopping and stretching for a few minutes.

If symptoms don’t improve, stop running altogether, and seek treatment.

Most cases of back pain are caused by a specific cause that you need to address before it gets better.

To prevent lower back pain in general, work on strengthening your core as well as trunk control and unilateral lower-body resistance training.

Pain region – The Chest

Stop running on the sport if the pain is spreading to your neck or shoulder and/or being accompanied by double vision, breathlessness, profuse sweating, and faintness.

In some cases, these are the symptoms of a heart attack.

Next, seek medical help immediately —or pray someone is nearby to help.

Conclusion

There you have it.

The above covers some of the most common pains runners experience during training as well as how to proceed in the presence of pain.

The key thing is to always listen to your body and readjust your training approach accordingly.

The rest is just details, as the saying goes.

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

In the meantime, thank you for dropping by.

David D.

If you’re a beginner looking to delve into the world of running strides, you’ve come to the right place.

Running strides can be a valuable addition to your training routine.

They introduce your body to faster paces and speedwork, help you prepare for challenging sessions, and allow you to loosen up after easy workouts. In essence, by incorporating strides into your running routine, you’ll be taking significant steps toward achieving your running goals.

So, what exactly are running strides, and why are they important? In this post, we’ll answer these questions and guide you on how to integrate strides effectively into your weekly running regimen. Let’s dive in and get started.

What are Strides in Running?

Whether you’re a 10K beginner, cross country athlete, or training for the 9^th marathon, strides are key for building coordination and speed—the kind you need to reach your full running potential.

Strides, also referred to as accelerations, are a valuable tool in a runner’s training regimen, regardless of their experience level. These short bursts of speed can help you build coordination, increase speed, and enhance your overall running performance.

Strides are brief, controlled bursts of speed during a run. They typically involve transitioning from a relaxed jog to nearly 95 percent of your maximum speed and then gradually decelerating to a stop. The goal is to run smoothly, focusing on good form and controlled effort.

Purpose of Strides:

Strides serve several purposes in a runner’s training routine:

• Speed Development: Strides help improve your top-end speed, which can be beneficial for finishing races strongly or achieving personal records.
• Running Mechanics: During strides, you can concentrate on your running form, ensuring that you maintain proper posture, arm movement, and foot placement.
• Coordination: Strides enhance your neuromuscular coordination by requiring precise control over your running motion.
• Anaerobic Capacity: These short, intense efforts engage your anaerobic energy system, improving your body’s ability to handle faster paces.

Why Do I Need To Do Running Strides?

Running strides, those brief and speedy bursts during your workout, offer a multitude of advantages that can significantly boost your running performance. Let’s dive into why you need to incorporate them into your training regimen:

1. Speed Enhancement:

Strides provide a convenient way to introduce speed work into your training routine without dedicating an entire day to high-intensity workouts.

They help you acclimate your body to running at a faster pace, preparing you for hard training sessions or races.

2. Improved Running Technique:

Strides are an effective tool for refining your running form and enhancing your running economy. By reinforcing proper running techniques, they make you more efficient.

They encourage a focus on aspects like posture, arm movement, and foot placement, promoting better running mechanics.

Strides can also increase your stride length, further improving your running mechanics and speed.

3. Time-Efficient:

Perhaps one of the most appealing aspects of strides is their time efficiency. You can reap significant benefits in just a few minutes.

Strides can be seamlessly integrated into your training, whether it’s after an easy run as post-run drills or as part of a structured workout.

4. Versatile Location:

Strides don’t require a specialized location. You can perform them virtually anywhere as long as you have enough space to accelerate and decelerate safely.

Whether it’s a track, a grassy field, or a quiet road, you can easily incorporate strides into your training terrain.

5. Mental Focus:

Strides demand a high level of concentration and control, which can sharpen your mental focus and resilience.

Mastering the art of striding with precision can translate to improved race performances, as you’ll be better equipped to maintain your form during the toughest moments of a race.

Additional source – Here’s the full guide to average stride length.

How To Perform Running Strides

Here’s a comprehensive guide on how to execute them effectively:

1. Choose Your Terrain:

Find a flat, straight surface that’s long enough to sustain a 30-second burst of speed. A typical range is about 250 to 300 feet, but adjust as needed based on your fitness level.

Ideal locations include tracks, long stretches in local parks, or quiet dead-end streets away from traffic.

2. Start Gradually:

Begin the stride by running at an easy pace for approximately five seconds. Focus on maintaining a quick and short stride during this initial phase.

3. Accelerate Smoothly:

Gradually increase your speed as you progress through the stride. Lengthen your stride and put in more effort.

By the time you reach the three-quarter mark of your chosen distance, you should be running at close to your maximum speed.

4. Decelerate Gradually:

As you near the end of your chosen distance, start to slow down. Shorten your strides and ease into a gentle deceleration.

Avoid abrupt stops, as these can strain your muscles and disrupt your form.

5. Transition to a Jog:

After completing the stride, transition smoothly into a slow jog. This phase helps in recovery and gradually brings your heart rate down.

6. Post-Stride Walk:

Walk for one to two minutes after your stride to facilitate recovery and allow your heart rate to return to a comfortable level.

7. Repeat as Desired:

You can incorporate multiple strides into your workout routine, with each one separated by a short recovery period.

The number of repetitions and the frequency of strides depend on your fitness goals and the specifics of your training plan..

Strides – The Running Technique

When it comes to running strides, having the right form is crucial to maximize their effectiveness and minimize the risk of injury. Here’s a breakdown of the key elements to focus on:

Posture Is Paramount:

Maintain an upright, tall posture throughout your stride. Keep your back flat and your core engaged.

Slightly lean forward from the ankles, creating a subtle forward tilt. This helps you harness the force of gravity for propulsion.

Embrace Relaxation:

Strides should feel effortless and fluid. Avoid tensing up any part of your body.

Unclench your jaw, let your cheeks dangle, and relax your facial muscles. Facial tension can sometimes translate into bodily tension.

Loosen Up:

Keep your body relaxed and free from tension. Ensure your arms, shoulders, and neck are loose.

Let your arms swing naturally at your sides. Avoid overextending or flailing them, as this can waste energy.

Short, Quick Strides:

Keep your strides short and quick to minimize overstriding.

Land Lightly:

Aim to land on your midfoot, closer to your toes, rather than striking with your heel. This promotes a more efficient stride.

A light, controlled landing reduces the risk of jarring impact on your joints and muscles.

Focus on Breath:

Pay attention to your breathing rhythm. Maintain a steady and controlled breath pattern.

Sync your breathing with your stride to ensure a smooth flow of oxygen to your muscles.

Additional resource – Bolt top running speed

When and How Many Running Strides For Beginners

Running strides can be integrated into your workout routine in various ways, each offering unique benefits:

• Warm-up: Strides can be used as part of your warm-up routine. They help elevate your heart rate, increase blood flow to your running muscles, and mentally prepare you for the upcoming run, all of which contribute to improved performance.
• Weekly Runs: Incorporate strides into your weekly runs, particularly during easy runs or as part of your speed workout. This allows you to practice speed and form in a controlled manner while breaking up the monotony of long, steady runs.

To maximize the benefits of strides, try adding them to your routine for a few weeks and assess how they impact your running. As a general guideline, aim to perform strides two times a week, with each session consisting of 4 to 8 strides, each lasting approximately 20 to 30 seconds.

Additional Resource – Here’s your guide to cross-country running

Do A Variety Of Strides

While we’ve covered the fundamentals of running strides, it’s essential to recognize that there’s more to this valuable training tool than meets the eye. F

or beginners and seasoned runners alike, delving into different types of strides can provide a more comprehensive understanding of how to incorporate them effectively into your training regimen.

Downhill Strides:

• Purpose: Downhill strides involve running at a faster pace while descending a gentle slope. They are excellent for building speed, coordination, and leg turnover.
• Benefits: Downhill strides challenge your body in a unique way by emphasizing eccentric muscle contractions, which can enhance strength and stability. They are particularly useful for downhill sections in races.
• Technique: When doing downhill strides, focus on maintaining control and balance. Keep your strides short and quick to avoid overstriding, which can lead to injury.

Uphill Strides:

• Purpose: Uphill strides involve running at an increased effort level while ascending a hill. They improve strength, power, and cardiovascular fitness.
• Benefits: Uphill strides target your quadriceps, glutes, and calf muscles, helping to build strength and endurance for hillier courses. They also improve your aerobic capacity.
• Technique: When tackling uphill strides, maintain an upright posture and focus on driving your knees and arms to generate power. Shorten your stride and take quicker steps.

Strides on a Track:

• Purpose: Utilizing a standard 400-meter track can be an excellent way to measure your strides accurately and gauge your progress over time.
• Benefits: Strides on a track allow you to fine-tune your pacing and get a better sense of your speed improvements. They are a fantastic addition to your speed workout routine.
• Technique: Run one stride along the straight section of the track and recover by jogging or walking around the curve. Repeat this process for several laps.

Progressive Strides:

• Purpose: Progressive strides involve gradually increasing your speed within each stride. They are effective for teaching your body to transition smoothly from easy to hard efforts.
• Benefits: Progressive strides mimic race scenarios where you start at a comfortable pace and progressively increase your effort. They improve your ability to handle pace changes during a race.
• Technique: Start each stride at a slower pace, and then pick up the speed as you go along. The last few seconds of the stride should be at close to maximum effort.

Strides with Form Focus:

• Purpose: These strides emphasize running with impeccable form. They can be integrated into your regular runs to reinforce proper technique.
• Benefits: Strides with form focus help engrain good running habits and make you more conscious of your technique during races and workouts.
• Technique: Concentrate on specific aspects of your form during these strides, such as arm swing, posture, or foot placement.

Progressing Your Running Strides:

As a beginner, incorporating running strides into your training routine is an excellent way to improve your speed, running form, and overall performance.

Although strides have a lot to offer, it’s also key to follow a structured progression plan to ensure continued growth and prevent plateaus.

Here’s how you can progress your stride workouts effectively:

1. Frequency:

Start with one stride workout per week: When you’re just beginning, one session of strides per week is sufficient. This allows your body to adapt gradually to the increased intensity.

Progress to two sessions per week: After a few weeks of consistent strides, consider adding a second session. Ideally, space these sessions a few days apart to allow for recovery.

2. Intensity:

Begin with moderate intensity: Initially, focus on strides that are around 80-90% of your maximum speed. This moderate intensity helps your body adapt to the demands of faster running.

Increase intensity gradually: As you become more comfortable with strides, start incorporating faster bursts, reaching closer to 95-100% of your maximum speed. This higher intensity can further improve your speed and running economy.

3. Duration:

Start with shorter strides: Initially, aim for 20-30 second strides. This duration allows you to focus on form and get used to the feeling of running at higher speeds.

Extend stride duration: Over time, consider gradually increasing the duration of your strides. You can work your way up to 40-60 second strides, but maintain a strong focus on maintaining proper form throughout.

4. Recovery:

Shorten recovery periods: In the early stages, take longer recovery periods between strides to allow for adequate rest. A 1-2 minute recovery between strides is a good starting point.

Reduce recovery time: As you progress, work on reducing the recovery time between strides. Aim for 45 seconds to 1 minute of recovery between each stride.

5. Total Volume:

Start with a lower volume: When you begin, limit the number of strides in each workout. Four to six strides per session can be a suitable starting point.

Gradually increase stride volume: As your fitness and comfort with strides improve, you can gradually increase the number of strides in a single session. Aim for 8-10 strides or more, depending on your goals.

6. Incorporate Variety:

Experiment with different types of strides: As you become more experienced, consider incorporating variations like downhill strides, uphill strides, or diagonal strides. These variations challenge different aspects of your running performance.

Running Strides for Beginners – Conclusion

There you have it.

That’s all you need to know about running strides for beginners.  These are easy to implement and can help you achieve great progress toward your running goals.

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.

One question I get a lot from new runners is, ‘How many miles should I aim for each week?

It’s a good question, but there’s no one-size-fits-all answer.

How much you should run each week really depends on your fitness level, any past injuries, and what you want to achieve with running.

I know it’s a lot to consider but don’t worry—I’ve got you covered.

Let’s break down how to approach your weekly mileage based on your experience level and running goals.

If You’re Just Starting Out or Training for a 5K

If you’re new to running or getting ready for your first 5K, it’s important to start slow

A good starting point is 5 to 8 miles a week, spread across three runs. As you get stronger and build stamina, you can gradually work up to 10 miles per week.

When I started running, I was told to keep my weekly mileage between 10 to 15 miles, spread across four days. I began with short 3-mile runs, focusing on consistency rather than speed.

You should also increase your mileage gently—no more than 10% per week—to avoid injury. Trust me, you don’t want to deal with an injury early on!

If that sounds like a lot, don’t stress about it. You can begin with a walk/run method, alternating between jogging and walking.

Just two minutes of jogging and one minute of walking for 30 minutes is a great way to start. This approach eases you into running without overdoing it.

Returning to Running After a Break

If you’ve been away from running for a while but are in decent shape from other activities, you can be a little more aggressive with your mileage.

I suggest starting with 3 to 4 miles per session at a comfortable pace.

After I took a year off due to injury, getting back into running was humbling.

I remember when a five-mile run felt easy, but even two miles left me winded after the break.

The trick was not comparing my current fitness to my peak. Instead, I focused on how good it felt to be back out there, building back up at my own pace.

Training for a 10K

If you’ve completed a 5K and are ready to push further, a 10K (6.2 miles) could be your next goal. Try aiming for 10 to 12 miles per week, with one longer run around 5 miles.

Most beginner 10K training plans suggest running 15 miles per week, divided into at least three runs.

If you’re new to running, consider following a Couch to 10K plan, which will gradually build you up to the distance.

Before my first 10K, I was nervous about pushing my mileage. After a few longer runs, my confidence really started to grow. Hitting the five-mile mark was a major milestone that showed me I could go farther.

Preparing for a Half Marathon

Preparing for a half marathon takes a steady increase in mileage over a few months. Stick to the 10% rule—don’t increase your weekly mileage by over 10%. Aim for 20 to 25 miles per week for a half marathon, with a long run making up about 20-30% of that total.

The long run should be slow and steady, focusing more on time spent running rather than speed. This helps prepare your body for race day without overloading it.

Training for a Marathon

Training for a marathon is a different ball game. For this, you’re looking at 25 to 30 miles per week, gradually increasing your weekly long runs. Make sure to spread your tough runs out over the week to avoid injuries..

I’ll never forget training for my first marathon. The first few weeks were manageable, but I started to feel the grind when my weekly mileage hit the 30-mile mark. One Saturday, I had to tackle an 18-mile long run, and it nearly broke me.

But finishing it gave me a massive sense of accomplishment. Trust me; tapering before the marathon was crucial—it helped my body recover and peak on race day.

Frequently Asked Questions (FAQ)

I know you have more than a few questions regarding average mileage for beginners. Let me try to answer some of the most common ones.

How many miles should I run in my first week?

For most beginners, starting with 6-8 miles in the first week, split over 2-3 runs, is a good benchmark. This manageable distance lets you build a routine without overloading your body. Adjust based on how you feel—if you’re finding it too easy or challenging, you can fine-tune your weekly mileage until it feels right.

How can I safely increase my weekly mileage?

The safest approach is to increase your weekly mileage by no more than 10% each week. This gradual increase helps your body adapt and reduces the risk of injury. So if you run 8 miles in the first week, aim for around 9 miles in the second week, adding just a little extra distance to one of your runs. Slow and steady is the name of the game for sustainable progress.

Here’s a sample progression that keeps mileage increases conservative to help avoid injury:

• Week 1: Start with 6-8 miles spread over 3 days (e.g., 2 miles per run).
• Week 2: Increase to 8-10 miles, keeping 1-2 rest days between runs.
• Week 3: Try 10-12 miles, adding a slightly longer run for stamina.

This approach will get you closer to your goals without overloading your body.

Want a Full Beginner Running Plan? Check out our guide: Beginner Running Plan for a detailed weekly breakdown.

How can I tell if I’m running too much as a beginner?

Some signs that you may be overdoing it include persistent soreness, fatigue that doesn’t go away after rest, or an increased risk of injury, such as shin splints or joint pain. Pay attention to how you feel—if you’re extra tired or have aches that stick around, it’s probably time to cut back a bit and rest more

Final Thoughts: What’s my ideal weekly mileage?

The right weekly running distance varies based on your goals and fitness level.

As a beginner, it’s crucial to start slow and gradually build up.

Whether prepping for a 5K, a half marathon, or a full marathon, listen to your body and progress at a pace that feels right for you.

Running is a journey—don’t rush it. Enjoy the process, stick to a plan, and you’ll be surprised at how much you can accomplish. Keep training strong, and the rest is just details!

Got questions or need advice? Drop them below—I’m here to help!

David D.

I hate to state the obvious but running is a fantastic way to reduce stress, boost your memory, improve cardiovascular health, and help you live a longer, healthier life.

But did you know that running can also give your sex life a serious boost?

Yes, that’s right—running can improve your sexual performance and satisfaction in ways you may not have expected!

So, how exactly does pounding the pavement spice up your intimate life? Let’s unpack this

Feel-Good Chemicals That Boost Your Libido

Let’s be real—how you feel about your body can have a huge impact on your sex life. Running helps you get fit, and as you improve your body, you naturally start feeling more confident about your appearance. Whether feeling proud of your progress or appreciating what your body can achieve, running builds confidence, making you more comfortable and expressive in bed.

Research from the University of Arkansas found that physically fit individuals rated their sexual desirability higher than those who were less active. It’s simple—when you feel good about your body, you’re more likely to feel confident about being intimate. In a Runner’s World survey, 90% of respondents said running gave them more body confidence in the bedroom. So, if you’re looking for a self-esteem boost, lace up your shoes and hit the pavement!

Improved Confidence

Here’s a fun fact: running can actually improve your stamina in bed!

A study published in the American Journal of Cardiology found that increased running endurance correlated with increased sexual endurance. Every extra minute you can run on a treadmill might translate into an additional two to three minutes of sexual activity. So, the fitter you are, the longer you might last in bed.

Trust me, improving your running stamina can boost your endurance everywhere—even in bed. And trust me, your partner will notice this, too.

Your Orgasms Get More Intense

Looking for more intense climaxes? Running could be your answer.

Research from Finland that examined over 5,500 women in their 40s and 50s found a positive link between regular aerobic exercise and improved sexual satisfaction, including more intense orgasms.

Another study conducted at the Center for Marital and Sexual Studies found that individuals who exercise regularly are not only more likely to orgasm but also experience orgasms more easily and frequently.

So, hitting the trails can do more than just improve your fitness—it can enhance your sexual experience, too.

Your Orgasms Get More Numbered

It’s not just about quality—running can also improve the quantity of your orgasms. A study from the University of California found that participants who engaged in moderate exercise four times a week had 30% more sex and experienced 25% more orgasms after following their fitness routine for nine months.

For men, running can lead to higher testosterone levels, which not only boosts sex drive but also combats hypogonadism, a condition that reduces the production of sex hormones. This condition often leads to sexual disorders like erectile dysfunction. In short, running can help you feel more energized, active, and ready for intimacy.

Running Makes You More Fertile

Running doesn’t just improve your sex life—it can also enhance your fertility. Being overweight or inactive can negatively impact fertility, but regular running can help you maintain a healthy weight and boost fertility in both men and women.

I’m not at the stage of life where I’m thinking about kids yet, but I’ve read about how running can impact fertility. There’s plenty of research showing that staying active can improve sperm quality and boost fertility in both men and women.

For men, studies have shown that running at least three hours a week lowers the risk of impotence by 30%. For women, regular exercise reduces the risk of infertility due to ovulation disorders, according to research published in Obstetrics & Gynecology.

So, if you’re planning to start a family, running can help boost your chances of conception.

Doing It Too Much

As great as running is for your sex life, there is such a thing as too much of a good thing.

In fact, too many miles each week—logging 60+ miles a week—you might reduce your sex drive.

Again, don’t take my word for it.

A study from the University of Connecticut found that male runners who clocked serious miles saw a 30% drop in testosterone levels and a decline in semen quality.

Why? Running too much can lead to a significant reduction in body fat, which affects hormone levels.

Tight clothing (like compression shorts) can also harm sperm quality by creating too much heat in the reproductive area. Balance is key—running in moderation will help boost your sex life, but overdoing it could have the opposite effect.

Actionable Tips for Balancing Running and Sexual Health

To get the most out of your running routine—both for performance and personal life—consider these simple tips:

1. Aim for a Balanced Weekly Mileage. For most runners, keeping your weekly mileage between 15-25 miles is a sweet spot. This range supports cardiovascular and hormonal health without the fatigue that can come with higher mileage. If you’re training for a race and need to up your distance, remember to increase mileage gradually and allow for recovery.

2. Incorporate Rest Days. Rest is as important as your training days. Including at least one or two rest days each week can help prevent overtraining and give your body a chance to recover, which is essential for maintaining healthy hormone levels. Rest days don’t mean inactivity—try light stretching or yoga to stay loose and relaxed.

3. Listen to Your Body. Fatigue and soreness can be signs that your body needs a break. If you’re feeling extra tired, or your libido is lower than usual, consider adjusting your workouts. Balancing intensity and rest is key to keeping both your physical and personal life thriving.

4. Add Strength Training. Adding strength sessions 1-2 times a week can enhance your running performance and support your overall health. Stronger muscles aid in better endurance, reducing fatigue and leaving you with more energy outside of running.

5. Stay Hydrated and Eat Well. Proper hydration and balanced nutrition go a long way toward overall wellness and energy. Drinking enough water and fueling with nutrient-rich foods ensures your body has what it needs to support both your running goals and a healthy libido.

The Conclusion

If there’s one thing I’ve learned from years of running, the benefits extend beyond the physical.

Sure, it makes you fitter, but the boost it gives to your mental and emotional well-being is just as important. And yes, that includes your sex life.

So if you’re wondering whether running can help you last longer in bed, take it from me—it absolutely can.

Feel free to leave any comments or questions below. In the meantime, keep running strong!