David Dack

Lose 100 Pounds Safely – The Fast Track Guide That Works

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Picture stepping on the scale and seeing a number that’s 100 pounds lighter. Yeah, that might feel like looking up at a mountain summit when you’re still at the bottom.

But here’s the truth—I’ve been there. I got into running in my 20s because I needed to drop weight, not to win medals.

How much I needed to lose weight? Around 40 pounds – not 100 pounds – but the process is relatively the same.

And over the past few years, I’ve coached folks who’ve lost 100+ pounds without starving themselves or living in the gym.

So let me be straight with you: This isn’t going to be quick. And it sure as hell won’t be easy.

Anyone promising some 6-week miracle plan? They’re selling you hot air.

But with a solid plan, the right headspace, and some grit—you can absolutely do this.

In this guide, I’ll lay out the exact game plan: realistic timelines, no-nonsense nutrition, how to move your body without breaking it, and the mindset shifts that carry you through the rough patches. I’ll also share real stories from people who made it happen.

This isn’t theory. It’s road-tested stuff.

By the end, you’ll have a clear roadmap. And more importantly, you’ll believe you can take that first real step.

How to Drop 100 Pounds (Safely)

Want the short version? Here it is:

You’re shooting to lose 1–2 pounds a week, which is the steady pace backed by experts (yep, even Healthline says so). That’s about a year or more to hit the 100-pound mark.

No crash diets. No punishing bootcamps. Just real changes that stick.

Here’s your checklist:

  • Create a Calorie Deficit. Eat fewer calories than you burn. Period. No magic. Track your food with an app or notebook—whatever works. You’d be shocked how much junk sneaks in. Cut soda. Ditch mindless snacking. It adds up fast.

  • Eat Like You Want to Feel Good. Go heavy on protein, fiber, and real food. Chicken, fish, veggies, eggs, oats. Keep treats around, but treat them like, well, treats—not a food group. You don’t have to starve. You just need to fuel like you give a damn.

  • Move More (But Start Small). You don’t need to run marathons on Day One. Just walk. Ten minutes. Then 20. Build up to 150 minutes of cardio a week (brisk walks, cycling, whatever). Toss in strength training twice a week so you keep your muscle. And do stuff you actually like—or you won’t stick with it.

  • Set Up Your Environment. Stock your kitchen with stuff that helps you, not sabotages you. Prep meals. Keep protein snacks handy. Log your wins—how your clothes fit, how you feel—not just your weight.

  • Stay Accountable (Even When It Sucks). Track progress in 10-pound chunks. Celebrate wins. Join a group, find a coach, text a friend. You will hit plateaus. You will screw up. The ones who make it? They keep showing up.

Bottom line? Losing 100 pounds the “right” way is the fast way. Fad diets just bounce you around. This plan helps you build habits that stick—so when the weight’s gone, it stays gone.

What’s more?

Weight loss isn’t a straight line. You might drop 8 pounds in one month, then just 2 the next. That’s fine. The key is to zoom out. Trends matter more than weeks.

Let’s get to the practical stuff.

1. Start With a Goal and a Mindset That Doesn’t Suck

Here’s where it all starts—not in the gym, not in your fridge—in your head.

You want to lose 100 pounds? Great. Now accept that it’s gonna take time. That’s not defeat—it’s strategy.

You’re not trying to win a 6-week contest. You’re building a new life.

So set a goal. And then break it down. 100 pounds? That’s a big number.

Start with 5. Then 10. That first 10 might take 4–6 weeks. And before you know it, you’ve already lost 25 pounds.

When I first started, I remember hitting 12 pounds down and thinking, “I can actually do this.” That belief is rocket fuel.

Also—don’t underestimate visualizing. Imagine the wins: walking without pain, playing with your kids without needing to sit down, not sweating through your shirt during errands. It’s not about a number on a scale—it’s how your life changes.

Expect slip-ups. Expect setbacks. One of my clients, Jason, lost 120 pounds—but it took him 3 years. He gained back 10 once during the holidays. But instead of quitting, he dusted himself off and kept going.

That’s what separates success from start-overs: not giving up when it’s hard.

And here’s your tough-love dose: If you’re still hoping for a shortcut, you’re not ready. But if you’re willing to change—day by day—you can get there.

You’re not broken. You don’t need perfect. You just need consistent.

2. Clean Up Your Diet

Let’s be honest—if you want to lose 100 pounds, the food side of the equation is everything.

You can’t outrun a bad diet, no matter how many miles you put in.

But here’s the thing: you don’t need to go on some miserable crash diet or ban every food you love to get there.

I’ve coached people who tried cutting entire food groups, living off shakes, or going “zero carbs.”

Sure, the weight comes off fast… but so does your sanity.

On keto? Check out this clean ketogenic food list.

Start with a Calorie Deficit — But Be Smart About It

Yeah, the science is simple: to lose weight, you’ve got to eat fewer calories than you burn.

But don’t get tunnel vision chasing some trendy “magic diet.” Focus on real food and reasonable portions. That’s where the win is.

Portion Awareness Is a Game-Changer

You don’t need to count every crumb for the rest of your life—but for a few weeks? Absolutely. I’ve been there myself—thinking I was “eating healthy” until I logged it. Surprise: I was eating way more than I thought.

Use a free app or just write stuff down in a notebook. Doesn’t matter how—just track it. Research backs this up: folks who log their meals tend to lose more weight . Aim for a steady calorie deficit—usually 500 to 1000 calories under your maintenance. That’s about 1–2 pounds per week.

Make Protein Your Wingman

Want to stay full, protect your muscle, and burn more fat? Then protein has to be a priority.

Add some to every meal—chicken, eggs, fish, Greek yogurt, beans, tofu, protein shakes—whatever works. High-protein diets are proven to cut hunger and help with fat loss, especially around the belly.

Plus, it helps preserve muscle while you’re dropping pounds, which keeps your metabolism from crashing.

Pile On the Veggies (and a Bit of Fruit)

Veggies matter for fat loss—low in calories, high in volume, packed with fiber. That’s the trifecta. They fill you up without weighing you down.

Try making half your plate non-starchy veggies—spinach, broccoli, peppers, cauliflower. Roast ’em with garlic and olive oil, throw in herbs. Seriously—this can convert even the veggie haters.

Fruit’s great too. Whole fruit has fiber, so it won’t spike your blood sugar the way juice or candy does. Just don’t go overboard.

Fiber = Your Secret Weapon

Fiber slows digestion, keeps you full, and stabilizes blood sugar. That means fewer cravings and less overeating. Whole grains, beans, nuts, veggies—they all work.

Instead of white bread or rice, swap in oatmeal, quinoa, or whole grain options.

And healthy fats? Don’t fear them. A bit of avocado, olive oil, or nuts goes a long way in keeping you satisfied.

A solid meal = protein + fiber + healthy fat. That combo destroys cravings better than any diet book ever could.

Cut Back the Junk (Without Going Cold Turkey)

Refined carbs—white bread, sugary cereal, soda—they’re calorie bombs with zero staying power. They’re the classic diet mistake.

You eat, and you’re hungry again 20 minutes later. They mess with your blood sugar and make it harder to burn fat.

Benji’s turning point was ditching liquid calories. He stopped drinking soda, started drinking water, and made smarter drink choices. That shift alone carved out a big calorie deficit over time.

You don’t need to swear off sweets forever. Just save them for when they’re really worth it.

Want something sweet? Try a square of dark chocolate instead of a whole donut. Small swaps = big wins.

Moderation > Deprivation

Here’s a truth bomb: if you say you’ll never eat pizza or ice cream again until you lose 100 pounds, guess what’s going to be on your mind all day?

Deprivation leads to obsession, and obsession leads to quitting.

Instead, learn to work your favorites into the plan. Love pizza? Have two slices and a big salad, not the whole pie. Burgers? Go with turkey or lean beef, skip the cheese, ditch the fries—or just eat half and enjoy it.

That’s the point: you need a diet you can live with. Otherwise, it won’t last.

Plan Ahead

If your plan is “I’ll just eat something later,” then later usually means pizza or chips.

Don’t wing it—build a weekly plan.

On Sundays, I prep a few basics: grilled chicken, hard-boiled eggs, chopped veggies. That way, when I’m hungry, the healthy stuff is ready.

You don’t have to be a kitchen wizard. If you find a few go-to meals that you like, repeat them.

My personal staples? Oatmeal and berries in the morning. Chicken, rice, and veggies for lunch. I don’t get bored—I get results.

Audit Your Pantry

If your kitchen’s loaded with chips, cookies, and soda, you’re not weak for grabbing them—you’re human. So set yourself up to win. Clean out the junk.

If it’s not there, you won’t eat it. That simple.

I’ve told clients to donate unopened snacks, toss the old candy, and start over. Then stock up with foods that help you stay on track—Greek yogurt, cut-up veggies, nuts (just a handful, not the whole bag), whole grain crackers.

Easy swaps, big difference.

3. Start Moving: Make Exercise Your Sidekick 

Let’s get one thing straight—nutrition does most of the heavy lifting when it comes to dropping serious pounds.

But if you want to speed things up, feel better, and actually like the body you’re building? You’ve gotta move.

That doesn’t mean signing up for a military-style bootcamp or running 10Ks tomorrow. I’m not about that punishment mentality.

You don’t need to destroy yourself to get results. In fact, the best exercise plan is one that feels doable and keeps you coming back.

Start with Low-Impact Cardio

If your joints are grumpy or your fitness is at ground zero, forget about HIIT. Just walk.

I’ve coached folks who started by walking to the end of their driveway and back—and that was enough at first. One of my clients was over 300 lbs when she started. Her first “workouts” were walking around the block and doing dishes.

A few months later, she was down over 30 pounds—no 400-meter sprints required.

Start with 10 minutes if that’s all you can handle. Add a few minutes each week. Work toward 30 minutes a day, and if you can, shoot for 45–60 minutes as you get fitter.

You can break it into chunks—two 20-minute walks count. Don’t overthink it. Just keep it consistent.

If walking hurts, try water workouts or hop on a stationary bike. The goal isn’t to crush yourself—it’s to move regularly.

Hit the 150-Minute Mark 

According to general health guidelines, aiming for 150 minutes of moderate activity per week is a solid goal. That’s 30 minutes a day, 5 days a week.

Totally doable.

And if you ever work your way up to 300 minutes a week? Even better.

What counts? Anything that gets your heart rate up but still lets you talk in short sentences: brisk walks, dancing, swimming, even yard work.

I always say this to new clients: A 20-minute walk five days a week beats a one-time, all-out 2-hour session that leaves you too sore to move for a week.

Don’t chase hero workouts. Build a habit.

Do What You Like 

Hate the treadmill? Skip it. There’s no rule saying you have to suffer to lose weight. Try stuff until you find what sticks.

One reader told me she dropped 50+ pounds after falling in love with Zumba and yoga. Before that, exercise felt like punishment. Now it’s her therapy.

Like nature? Go hike. Like music? Dance around your kitchen. Even if you’re flailing like a newborn deer, you’re still burning calories.

The key is finding movement that makes you smile. That joy keeps you going when motivation fades.

Step It Up Gradually

As you lose weight and get fitter, what once felt like Everest will feel like a warm-up. That’s your sign to push a bit more. Maybe you jog for a few minutes during your walk. Maybe you ride a little faster.

Progress isn’t about perfection—it’s about effort over time.

But don’t be a hero. If you feel pain—not soreness, but sharp pain—or if you’re gasping like a fish out of water, ease off. This is a long game. Your body needs time to adjust. You’re building strength, lung power, and endurance, and that takes time.

I’ve seen so many people go too hard too fast, get injured, and quit. That’s not your story. Take it slow, and you’ll go far.

Add Strength Training When You’re Ready

Cardio’s great—but if you want a turbo boost? Strength training. It helps you keep muscle while you lose fat, and that means your metabolism stays higher.

Translation: you’ll burn more calories even when you’re watching Netflix.

No need to lift like a bodybuilder. Start with bodyweight stuff—chair squats, wall push-ups, resistance bands. Aim for 2–3 sessions a week. Once you feel confident, bump up the weight or reps.

And no—lifting won’t make you bulky. That’s a myth. Especially if you’re in a calorie deficit, you’ll just get leaner and tighter.

Promise.

If you’re unsure where to begin, a session or two with a trainer can help. Or follow beginner-friendly workouts from trustworthy sites. Just make sure you’re working all your major muscle groups each week—legs, core, chest, back, and arms.

Move More All Day 

Not every movement needs to be a “workout.”

There’s something called NEAT—Non-Exercise Activity Thermogenesis.

Fancy term, but all it means is the calories you burn doing normal stuff: walking, fidgeting, cleaning, climbing stairs.

These little actions stack up. Walk instead of drive. Pace while you’re on the phone. Play with your dog. March in place during commercials. Set a timer and stand up every hour. Here’s your guide to walking 10,000 steps a day.

It’s not about burning 1,000 calories at once—it’s about never going hours stuck in one position.

I tell clients: being consistently active throughout the day matters just as much as your gym time.

Movement is movement. Use it.

Progress Takes Time

You might feel clumsy and breathless at first. That’s okay. Everyone starts somewhere.

Give it a few weeks and you’ll notice things getting easier. Your body is way more adaptable than you think. Treat it right and it’ll surprise you.

4. Track Your Progress (Beyond Just the Scale)

Let’s get one thing straight: if you don’t track it, you can’t fix it.

That’s not just some cheesy quote—it’s a truth I’ve seen play out with every client I’ve coached, and in my own journey too.

Now, I’m not saying you need to obsess over every single number, but if you’re gunning for something big—like dropping 100 pounds—then you need feedback. Real feedback. Not just “I feel kinda lighter today.”

Let’s talk about how to actually track progress in ways that matter—not just what the scale tells you.

Step on the Scale—But Don’t Let It Own You

Some folks swear by daily weigh-ins. Others check once a week. My advice? Do what keeps your head in the game without messing with it.

If you weigh in daily, cool—just understand that your weight is going to swing a bit.

Sodium, hormones, water retention… even a big meal the night before can throw things off.

That doesn’t mean you failed. What matters is the trend over time. If the line is generally headed down, you’re doing the work.

Research backs this up too—frequent weighing has been shown to help people stay aware and consistent with their efforts (Healthline even reported this based on several studies).

But if the scale ruins your mood, step back. Weigh once a week instead.

Just don’t ignore it out of fear—because that number is information, not judgment.

Measure the Body That’s Changing

You ever feel like the scale’s frozen—but your pants suddenly fit better? That’s why measurements matter.

I tell my clients to break out the measuring tape once a month. Hit the key spots—waist, hips, chest, arms, thighs, neck.

Trust me, you’ll be shocked by the changes that don’t show up on the scale. You might only lose 2 pounds in a month, but drop 2 inches off your waist.

That’s fat loss, baby. That’s progress.

So write it down. Celebrate that smaller belt notch like it’s a gold medal.

Take the Dang Photos

Look, I hated this one at first too. I didn’t want to see myself shirtless when I was out of shape. But now? I wish I had more of those early pics.

Take photos. Front, side, back. Every 4 weeks or so. Wear something that shows your shape. No need to share it with anyone—just keep it for you.

Because the mirror lies when change is slow. But photos? They tell the truth. One day you’ll look back and go, “Whoa. I did that.”

Track Health Wins—Not Just Weight

The scale’s just one piece. There’s stuff happening under the hood, too. Blood pressure dropping. Blood sugar getting better. Cholesterol improving.

I had one client who didn’t care much about the number on the scale—but the day he got off his meds? That was a celebration.

And don’t sleep on the smaller wins. You feel more energetic. You sleep better. You can jog up stairs without gasping like a fish. That’s real progress.

If you’re having a rough week, remind yourself: “Okay, I didn’t lose weight—but I walked the dog without needing a break. A month ago that would’ve wrecked me.” Write that stuff down.

Use a Journal or an App (Your Choice)

Whether it’s pen-and-paper or an app like MyFitnessPal, LoseIt, or Cronometer—log your journey.

Even just jotting your weight, meals, and mood each day builds awareness.

I can’t tell you how many people start eating better just because they don’t want to log those three donuts. It’s a sneaky accountability trick that works.

Celebrate the Non-Scale Wins (NSVs)

Let’s be real—some of the best milestones don’t show up in numbers.

You fit in that airplane seat comfortably. You ran your first nonstop mile. Your kid said, “Wow, you’re faster than me now!”

That’s the kind of stuff you hold onto when the scale’s being stubborn.

One of my clients kept their old pair of 4XL pants just to step into once in a while and laugh at how far they’d come. Another taped an old photo to the fridge—not to shame themselves, but to say, “Never again.”

Whatever works for you—do it. Celebrate those wins like they’re trophies, because they are.

Quick Warning: Don’t Obsess Over Every Hour

Here’s where people go sideways—checking their weight three times a day, wrapping measuring tape around their wrist at midnight…

Don’t do that. Stick to a routine: daily or weekly weigh-ins, monthly measurements, and maybe a photo check-in once a month. Then move on with your day.

Live the plan. Let the data catch up.

Here’s a guide on how to measure your body fat.

5. Build a Support System and Stay Accountable

Let’s be real—dropping 100 pounds isn’t something you should try to tackle alone.

This isn’t just about food and workouts. This is about having people in your corner when your brain’s screaming, “Screw it, let’s quit.”

Having support is like wearing good running shoes—on the hard days, it can be the only thing keeping you from breaking down.

Tell Your People (Even If It Feels Weird)

I know, it can feel awkward to say, “Hey, I’m trying to lose 100 pounds.” Especially if you’ve tried before.

But telling close friends or family can turn them into your personal hype squad.

When I first told my girlfriend I was cutting out soda—she didn’t laugh or roll her eyes. She stopped stocking the fridge with it and joined me for walks instead.

That made a difference.

If you’ve got someone like that in your life—hold onto them. Tell them what you need: maybe it’s not bringing junk food home, maybe it’s checking in once a week.

Don’t expect everyone to jump in, though. Some folks won’t get it. That’s okay. Focus on the ones who do.

Get a Buddy or Group

There’s something powerful about knowing someone else is grinding with you. Maybe it’s a coworker, someone from your gym, or a new friend you meet on a Reddit thread.

If they’re trying to lose weight too, you can keep each other in check.

You can swap progress updates, complain about cravings, celebrate wins. Even a quick text—“I hit my step goal today”—can fire up motivation.

No in-person buddy? No problem.

Online communities like /r/loseit on Reddit are full of people who’ve lost 100+ pounds and share both the highs and the screw-ups. I’ve lurked there for years—it’s raw, honest, and helpful.

And sometimes, strangers on the internet are more supportive than people we know. Use what works.

Structured Programs (If That’s Your Jam)

Some people thrive with rules and routine. If that’s you, look into things like Weight Watchers or TOPS. They’re not magic pills, but the regular check-ins and built-in community can give you a serious boost.

Hiring a coach is another solid move—someone to design a plan and keep you on it. It’s not cheap, but if you’ve got the cash, having a coach who gets your body and your mindset can make a massive difference.

I’ve coached folks through massive weight loss before, and having that weekly accountability? Game-changer.

 Use Your Tech as Backup

Even if you don’t have a buddy or coach, you’ve got a secret weapon in your pocket: your phone.

Apps like MyFitnessPal or HabitShare let you track streaks—steps, meals, workouts. Seeing a 30-day streak is oddly satisfying.

Fitness watches, smart scales, step counters—they all help you visualize progress.

And yeah, some apps let you bet real money on your goals. If betting $20 means you’ll stay out of the cookie jar, why not?

Think of your phone as your digital coach. No judgment, just gentle nudges.

Watch Out for Saboteurs

Now for the hard truth: not everyone wants to see you succeed.

Sometimes it’s subtle—“C’mon, just skip the gym tonight” or “You’ve been so good, treat yourself.” Other times, it’s straight-up jealousy.

I’ve seen this in real life. A friend loses 40 pounds, and suddenly her coworkers act distant. People project their insecurities.

You’ve got to hold your ground.

It’s okay to say, “This is important to me. Please don’t push me to eat stuff I’m trying to avoid.”

And yeah, you might need to take space from certain people for a while—especially if they’re constantly dragging you off course.

One guy told me after his 100-pound loss, “There are people I just can’t be around if I want to stay healthy.” That’s real.

Social Media: Use It, Don’t Let It Use You

Creating an anonymous Instagram or TikTok just to document your journey? Do it.

I’ve seen people post daily check-ins, progress pics, even short workout clips—and the encouragement they get back is wild.

But don’t fall into the trap of comparing your Day 3 to someone’s Day 300. Social media’s a highlight reel.

Use it as fuel, not as proof you’re not doing enough.

Celebrate the Small Wins

5 pounds down? Celebrate it.

New PR on your walk pace? Hell yes.

Pants feel looser? Do a little dance.

Tell your crew. Post about it. Treat yourself—just not with food. Buy new shoes. Go for a massage.

I’ve seen folks make jars with 100 beads—one for every pound they plan to lose. Every time they drop a pound, they move one bead to a second jar.

It’s visual. It’s satisfying. It works.

You’re building something big, and every step matters.

6. How to Power Through Plateaus Without Quitting on Yourself

Let’s not sugarcoat it—losing 100 pounds isn’t some straight, easy trail. It’s full of potholes. You’ll hit plateaus. You’ll slip up. You’ll question everything.

But that doesn’t mean you’re failing. It just means you’re on the path.

Plateaus Happen. Don’t Panic.

Here’s the deal: even when you’re doing everything right—eating clean, moving more, staying on track—your weight might still stall.

That’s called a plateau. It’s not a sign you’re broken. It’s biology.

Your body’s smart. Drop a bunch of weight, and your metabolism naturally slows down a bit because there’s less of you to carry around. It’s like your body goes, “Alright, let’s conserve energy.”

I’ve coached folks who hit a wall halfway through their journey. Sometimes it’s 3 weeks with no change. Then out of nowhere—bam—five pounds gone. It’s what some call a “whoosh.” Your body holds water, adjusts, then finally lets go.

So, if the scale’s frozen, here’s your play:

  • Check your habits. Have your portions crept up?
  • Getting enough protein?
  • Maybe toss in 10 more minutes of movement or try something new.

Sometimes you don’t need to overhaul everything. A small shift can restart progress.

Just don’t jump to crash diets out of fear. That’s panic, not progress.

“Trust the process. Stay consistent. Make one smart tweak. Keep going.”

When You Slip, Bounce Back Like a Pro

Look, life’s gonna throw you curveballs—holidays, stress, birthdays, random Netflix-and-pizza nights. You might overeat. Skip workouts. Gain a few pounds back.

The danger isn’t the slip-up. It’s the reaction.

Most people spiral. They say, “Screw it, I blew it,” and fall completely off the wagon. That’s what you can’t afford.

Here’s what you do instead: you catch yourself. Right away.

Had a blowout dinner? Cool. Acknowledge it. Chug a big glass of water. Maybe go for a walk to clear your head.

And then? Next meal—clean slate. No starvation. No punishment workouts. Just normal, sane choices.

That’s what real long-term success looks like. You recover fast and don’t let shame steer the wheel.

Stop With the All-Or-Nothing BS

You ate a donut. So what? Doesn’t mean you now need to eat the whole box.

This kind of perfectionist thinking—“I ruined the day”—kills more progress than the donut ever will. Eat it. Enjoy it. Move on.

Progress is about patterns, not perfection. Some days, you’re gonna nail your goals. Other days, 50% is the best you can do.

That’s still better than zero. Keep stacking good days, and you’ll get there.

Celebrate the Wins You Can’t Weigh

When the scale isn’t moving, you’ve got to zoom out. Look at other victories:

  • Are your clothes looser?
  • Can you walk longer without gasping?
  • Are you sleeping better? Less joint pain? More energy?

One of my clients hit a plateau and decided to train for a 5K just to stay focused. Guess what? The weight started dropping again—and she got addicted to running in the process.

Weight loss isn’t just physical. It’s mental, emotional, even spiritual. Recognize all the growth, not just what the scale tells you.

Reconnect With Your “Why” When Doubt Creeps In

It’ll happen. You’ll think, “Why am I even doing this? It’s taking forever.”

Those thoughts are normal—but they’re not facts.

When that self-doubt hits, you’ve got to anchor yourself.

Why did you start this journey?

  • Is it to live longer for your kids?
  • Fit in plane seats comfortably?
  • Feel strong in your own skin?

Write it down. Stick it on your fridge. Keep it in your phone notes. Whatever it takes—make your why visible and unshakable.

Personally, I’ve pulled strength from others’ stories more times than I can count. Reading about someone who lost 80, 100, 150 pounds—it reminds you this is possible.

You just need to keep showing up.

Every Setback Is a Lesson—If You’re Willing to Learn

Let’s say you went on vacation, hit the buffet too hard, and came home 5 pounds up. That’s not failure—it’s feedback.

Lesson? Maybe next time plan a hike, pack some protein snacks, or decide in advance how many desserts you’ll actually enjoy without going off the rails.

Or maybe you stress-ate a tub of ice cream after a rough workday. That tells you food is your coping tool. Cool—now what’s another tool you can use? Walks, music, journaling, venting to a friend?

If you treat setbacks like teachers, not enemies, you’ll get stronger every time.

Don’t Be Afraid to Ask for Backup

Sometimes willpower isn’t enough—and that’s okay.

If emotional eating or mental health is getting in the way, a good therapist can work wonders. Same with a dietitian if you’re stuck and unsure what’s going wrong.

There’s no shame in needing help. Your weight loss journey is part of your health journey.

And health is a team sport.

“I’ve sent runners to PTs, nutritionists, therapists. Why? Because getting help is a sign of strength, not weakness.”

7. Stay Fired Up with Milestones, Rewards & Real Growth

Let’s be real — staying motivated for a journey this big? It’s not about being pumped 24/7. No one is.

That kind of fire fades if you don’t keep stoking it. What you need is a system that keeps lighting the match — day after day, mile after mile.

This part isn’t just about dropping weight. It’s about building mental muscle too.

Break It Down & Celebrate the Wins

You’re not just losing 100 pounds. You’re stacking small victories until they add up to something massive.

Set milestones that feel real to you. Maybe every 10 pounds. Maybe hitting a weight that starts with a “1” instead of a “2”. Whatever gives you that little extra push.

And when you hit one? Don’t just say “cool” and move on. Reward yourself.

Not with food — with something that reminds you you’re crushing it.

  • A new pair of shoes at 20 pounds down
  • A solo getaway or spa day at 50
  • A new bike or a badass photoshoot at 80

Even the little things count — a new book, a bubble bath, a movie night with a healthier snack stashed in your bag.

Doesn’t have to cost much. It just has to say: “Look how far I’ve come.”

Momentum is built on celebration. Don’t wait until the finish line to feel proud.

Write It Out 

Grab a notebook, a doc, anything. Journaling your struggles, wins, and everything in between gives your brain proof that you’re making moves.

Write letters to your future self. Or from your future self.

Sounds weird? Maybe. But it works. I’ve done it with clients — they come back weeks later saying that letter snapped them out of a slump.

Borrow Fire from Others

Don’t isolate.

Go watch a weight loss doc, scroll through some transformation stories, join a community.

You’ll find people who’ve lost 100, 150, 200 pounds. They’ve been where you are. And they found their way out.

I read about a guy who lost 100 pounds by hiking. First summit he reached? He broke down in tears. I still think about that story. Grit like that is contagious.

Ask yourself: What’s your version of that summit moment?

See It, Feel It, Own It

Picture you — not the old version, not the “trying” version — but the one who made it.

  • What do you look like?
  • How do you move?
  • What can you do that you couldn’t before?

Can you chase your kids around the park without gasping for air? Walk into any store and grab whatever fits — not just what hides?

Maybe it’s the moment you cross the finish line of your first 5K.

Visualize that version of you every damn day.

Not just reaching the goal, but living in that new reality. The one where this isn’t some temporary challenge — it’s just who you are now.

Ride the Emotional Rollercoaster

This isn’t just about body fat. You’re shedding old habits, old mindsets, sometimes even old identities.

You’ve been “the big guy” or “the big girl” for years. What happens when that label doesn’t fit anymore?

That’s not always easy.

There will be emotional highs — the day someone compliments you, the day your jeans fall off your hips — and there will be low points too.

That’s all part of the process.

Therapy helps some people. Talking to a friend. Journaling. Meditating. Do what helps you feel the feels without getting stuck in them.

Losing weight might change your body. But growing through it? That’s what changes your life.

Switch It Up, Keep It Fresh

What fires you up in month one might bore you to death in month ten.

Stay flexible. Get curious. Sign up for a 5K. Join a walking challenge. Try a recipe you’d never normally cook. Track your steps and aim for new highs.

If things feel stale, shake them up.

I once had a client who hated the gym. So we swapped in trail hiking — and that lit her up like nothing else. Boom, consistency unlocked.

Keep looking for what makes this lifestyle feel alive, not like a grind.

Don’t Just Praise the Scale

Maybe you didn’t drop a pound this week.

But…

  • You walked instead of stress eating
  • You cut your soda habit in half
  • You ran up the stairs without gasping

Those wins matter. That’s real growth.

Start thinking of yourself differently:

I’m someone who takes care of my body. I’m active. I don’t give up.

That shift in identity? That’s the engine that gets you to your goal — and helps you stay there.

Go Back to the Start

Why did you start this?

Maybe it was a scary doctor visit. Maybe an embarrassing photo. Or a moment when you realized, “I don’t want to feel like this anymore.”

Keep that moment close. Not to shame yourself, but to remind you what you’re walking away from.

Some folks tape a “before” photo on their fridge. Others keep a list of reasons and reread it every time the drive starts to dip.

Use what hits you hardest.

Progress Fuels Progress

Once the pounds start dropping… once your jeans fit better… once someone says, “You look different,” — that’s when motivation stops being something you chase.

It becomes something you ride.

But those first few weeks? That’s the battle zone. You might not see much progress. You’re tired. Sore. Maybe cranky.

Push through that fog. That’s when your brain starts rewiring itself to believe: “I can actually do this.”

I’ve seen it over and over as a coach. Someone loses 20 or 30 pounds and suddenly? They walk different. They speak different. They know they’ll hit -100. That belief is gold.

Final Words

Look — you’re not just dropping 100 pounds.

You’re gaining confidence, discipline, strength, and clarity.

You’re becoming someone who doesn’t quit.

That person you imagined? They’re waiting for you up the mountain. They’re waving. Telling you, “Come on — the view’s worth it.”

So keep moving. Keep climbing.

Every healthy meal, every workout, every hard decision — it’s a step closer.

The Beginner’s Guide To Track Running

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track running

Thinking about giving track running a shot but feeling awkward just looking at that red oval? I’ve been there.

I remember my first time stepping onto a track. I was a clueless newbie clutching a beat-up stopwatch, watching sprinters fly by in lane 1 like they were training for the Olympics.

My heart was racing, and not from running—I was terrified I’d screw something up. Wrong lane, wrong pace, maybe get lapped and humiliated.

I felt like an outsider.

But here’s the truth no one tells you: everyone starts out feeling that way. Every seasoned runner you see today once stood where you are—unsure, slow, and trying to figure it out.

And the track? It’s not just for elites. It’s actually one of the best places to level up your running. It’s a space where every step teaches you something—about pace, grit, form, and pushing past your limits.

So let me walk you through the basics. By the end of this, you’ll see the track not as some intimidating arena, but as a super useful tool for improving your speed and confidence.

So What Is a Running Track, Anyway?

Simple: it’s a 400-meter loop made for running. That red rubber surface? It’s not just for looks.

Most tracks are made of synthetic rubber or polyurethane, which gives a little bounce and cuts down the pounding on your joints. Way easier on the body than pavement.

Here’s the lowdown:

  • Lap Length: One full lap in the innermost lane is 400 meters. That’s roughly a quarter mile. So yeah, four laps = about a mile. Technically, it’s around 9 meters short of a true mile, but for training? Close enough.
  • Lane Math: The farther out you go, the longer each lap gets. Lane 8 can be 40–50 meters longer than lane 1. That’s why races use those funky staggered starts. So if you’re doing laps in lane 6, just know you’re running a little extra. It won’t ruin your training—but it’s good to be aware.
  • Consistent Surface: No hills. No curbs. No cars trying to murder you like they do on busy roads. The track is smooth, flat, and predictable. That consistency is gold when you’re working on pace, intervals, or just trying to get a solid session in.
  • Helpful Markings: All those lines and arrows? They’re actually useful. The straight section (called the “straightaway”) is 100 meters. The curve? Another 100. So if you run one straight + one curve, that’s 200m. Boom. Now you can do short intervals without needing a GPS watch or fancy tech.

Quick math: 4 laps = ~1 mile, 8 laps = ~2 miles, 12.5 laps = 5K. Write those numbers down and make the track your measuring tape.

“But Isn’t Running in Circles… Boring?”

I get it. On paper, it sounds dull.

But honestly? That repetition is what makes it powerful.

The track strips away distractions. No hills. No traffic. No weird terrain changes. Just you and your effort. It becomes a kind of mental dojo—a place where you can focus.

For me, the track became a training lab. I could test my speed, hold a steady pace, and measure exactly how I was improving. No more guessing.

No more vague “felt good” runs.

The numbers don’t lie.

Why Bother with Track Workouts?

I used to be a road-only guy. Track workouts sounded scary and intense. But after just a few weeks of doing intervals once a week, my endurance shot up, my pace dropped, and I felt faster and stronger.

Here’s why the track works:

1. You Know the Distance—Exactly

Forget GPS errors and guessing how far you’ve gone. On the track, one lap = 400 meters. No surprises.

That’s why it’s the perfect place for interval training. You can time your 200s, 400s, 800s, whatever—and know you’re running the right distance, every time.

Studies back this up. One research project found that runners who added interval sessions on the track (like 200m fast, 200m recovery) improved their VO₂ max, sprint times, and even dropped body fat—more than those doing just steady road runs.

I’ve seen it in my own coaching, too. Athletes who commit to a weekly track session make serious gains. It’s not magic—it’s consistency plus effort in a setting that gives you honest feedback.

2. Speed Happens Here

If your goal is to run faster, the track is your best friend.

That slight bounce in the track surface helps absorb impact and gives you a bit of return with each step. Add in the fact that you’re not dodging potholes or climbing hills, and you’ve got a space built for pure speed.

Even marathoners do track work. Why? Because pushing the pace on a flat surface teaches your legs and lungs how to move faster—and that strength translates to your long runs too.

3. Building Confidence, One Split at a Time

My first real track workout humbled the hell out of me. I thought, “400 meters? That’s one lap—how bad could it be?” Famous last words. By rep three, I was sucking wind and seriously questioning my life choices.

But week after week, something clicked. I hit my splits. I stopped dreading that burning lung feeling. I stopped panicking when lactic acid kicked in. And I started seeing progress—not just on paper, but in my head.

Track teaches you how to suffer smart. It forces you to face discomfort in a place where it’s safe to fail and grow. By the time race day rolls around, that pain zone won’t freak you out anymore. You’ve been there. You know it. You own it.?

4. A Change of Scenery

Let’s be honest—all tracks kinda look alike. But the training stimulus they give? Totally different beast from your usual jog route.

Running on the track forces you to get intentional. You’re not just “going for a run.” You’re doing 6×400 at 5K pace. Or 12×200 with 100m jog.

That structure gives your training purpose. And that variety keeps your body guessing—and your brain from checking out.

I like to use the track for sharp, focused work. Then I save my easy miles and long runs for the road or trails. That balance? It keeps you healthy, motivated, and less likely to burn out.

5. The Ultimate Feedback Loop

Want to actually see your progress? Use the track.

It’s called a track for a reason—because everything’s measured, controlled, and repeatable.

Four laps is a mile. No guessing. No Strava discrepancies.

If last month you were walking between intervals, and now you’re jogging your recoveries, that’s real growth. If your splits dropped from 2:10 to 2:00 per 400m, that’s proof you’re getting fitter.

I tell my runners to log every session. Even the ugly ones. Especially the ugly ones. It’s not about perfection—it’s about patterns. And the track shows those patterns better than any road loop ever will.

Track Etiquette 101 (Without Being That Guy)

Walking onto a track for the first time can feel like jumping onto a freeway. Everyone’s got their own pace, direction, and flow. But don’t stress—there are just a few simple things to keep in mind.

Passing Rules: Stay Predictable. Stay Chill.

On most tracks, we run counter-clockwise. That means if someone’s faster than you, they’ll usually pass on your right, swinging into lane 2 or 3 to go around.

Your job? Hold your line. No zig-zagging, no sudden lane changes. Stay steady and let the speedster do the work.

Sometimes you’ll hear someone shout “Track!” as they approach. That’s runner speak for “Heads up, I’m passing!”

It’s not rude—it’s actually helpful. You don’t have to move; just be aware and maybe hug the inside of your lane a little tighter so they can cruise past without drama.

Some runners might say “on your right” or “lane 1,” depending on where you are, but the vibe is the same.

When I started, I thought I had to jump out of the way every time I heard “Track!”—like it was a fire drill.

Nope. You just stay in your lane and let them do their thing. Truth is, most experienced runners won’t even bother yelling. They’ll just quietly pass and vanish down the stretch.

If you’re the one passing someone and they haven’t noticed you, a calm “excuse me” or “coming on your right” goes a long way. And if you’re getting passed a lot—don’t sweat it.

We’ve all been there. It’s like skiing: the faster person has to avoid the slower one, not the other way around.

Walkers & Side-by-Side Joggers: Please Use the Outer Lanes

Walking is totally cool at the track. I walk there for warm-ups and cooldowns all the time. But if you’re walking, especially with friends, stay in the outer lanes—lane 6, 7, or 8.

Same goes for group jogs or recovery shuffles. Don’t turn lane 1 into a social lounge.

I’ve seen full-blown brunch conversations happening mid-track, blocking 3–4 lanes like it’s a sidewalk café. Don’t do that. If you need to chat or take a breather, just step off the track. It’s basic respect.

My go-to? I warm up in lane 8 if the track’s busy. Keeps me out of the way, and I can still shake out the legs without playing dodgeball.

Every Track Has Its Own Vibe

At your local high school track, you might see everything from bootcamps to barefoot kids to folks doing TikTok dances in lane 5.

The etiquette there is usually chill, but safety still matters. Keep your head up, don’t blast music so loud you miss a warning, and definitely don’t bring your dog for a poop jog.

Now, if you’re training on a college or elite-level track, expect more structure.

Athletes there are often locked into strict intervals, and they’re moving.

Give them space. Read the room. And always check the posted rules—some tracks don’t allow public use during school hours or team practice. Others ban spikes, bikes, skateboards, or even water bottles on the surface.

If There’s a Team Workout Happening… Respect It

You’ll know it’s a team session if there’s a coach on the side barking splits and a bunch of runners moving like clockwork. In that case, be smart.

Don’t hog lane 1. If they need space, either wait it out, run in an outer lane, or do what I’ve done before—start your workout on the opposite side of the track to stay out of their way.

Once, I showed up to a local track to find a junior club doing repeats. I shifted to lane 2 and started my intervals on the backstretch. Zero issues.

They got their workout done. I got mine in. That’s how you share space without stepping on anyone’s groove.

Be a Good Human Out There

Smile. Nod. Give a wave. Help someone if they look lost. I once gave a quick lane-use tip to a beginner who kept drifting into lane 1 mid-warm-up. Just a kind nudge, nothing preachy. They thanked me and adjusted right away.

And if you’re the one who accidentally cuts someone off or jogs into lane 1 during someone’s rep? No biggie. Give a little wave and carry on. Happens to the best of us.

The Golden Rule: Don’t Be a Jerk

Track etiquette isn’t about being perfect. It’s about being respectful and aware. After a few sessions, it becomes second nature. I learned most of it just by watching others and asking questions.

So don’t stress over it. You already win points just by caring enough to learn this stuff. That puts you ahead of half the people out there.

Track Running Shoes & Gear: What You Actually Need 

When it comes to track workouts, people love to overcomplicate things. Flashy spikes, carbon plates, the whole works.

But here’s the truth: you don’t need high-tech gear to get faster. What you do need is consistency, effort, and shoes that don’t mess with your stride.

Your Regular Running Shoes Are Just Fine

Let’s get this out of the way—if you already own a pair of comfy, reliable running shoes, you’re good.

I did an entire year of weekly track workouts in my beat-up daily trainers and still knocked out personal bests.

Were they flashy? Nope.

But they worked. And that’s the point. Gear doesn’t fix bad form. Consistency does.

Spikes: Flashy, but Not Essential (Especially for Beginners)

Track spikes are great—for short-distance sprinters. We’re talking 100 to 400 meters. They’re super light and make you feel fast, but they hammer your calves and Achilles.

Most beginners? Not ready for that.

You’re better off building a solid base with regular shoes before even thinking about spikes. And heads up—not every track allows them, anyway. So, no need to rush.

Racing Flats or Lightweight Trainers: A Solid Middle Ground

Want something that feels faster but doesn’t wreck your legs?

Try a pair of racing flats. They’re light, responsive, and easier on the body than spikes. I’ve used mine for interval days when I want that “race day” feeling without going all-in on gear.

But honestly? Even this is optional. Your go-to trainers are still your best training partners.

Carbon-Plated Super Shoes: Cool Tech, But Tread Lightly

Super shoes like Vaporflys are built for straight-line speed, not tight curves. I’ve seen runners wobble like newborn deer trying to corner in them on the track. Plus, overusing them weakens your stabilizer muscles.

I tell my athletes: think of these shoes like espresso—great once in a while, but not something you want to depend on daily. Once a week, max.

Other Gear That’s Actually Useful:

  • Moisture-wicking clothes – Layers if it’s cold. Trust me, cotton turns into a wet sponge.
  • Water bottle – Most tracks don’t have fountains. Bring your own.
  • Watch or timer – For intervals, or just to get a sense of pace. Or run by feel. Either works.
  • Hat/sunglasses/sunscreen – Tracks can feel like frying pans under the sun.
  • Towel – You’ll need it. Enough said.

Coach Tip: Rotate your shoes. Save your “race-day” shoes for special sessions. Use your daily trainers for most of your mileage. It’s like cars—don’t drive a Ferrari through traffic every day. Save it for the open road.

Don’t Stretch Your Recovery Too Far

Let’s get real.

If you’re taking 5-minute breaks between 400m repeats, chances are you went out too hot… or you’re just not ready for that many reps yet. It happens. No shame in dialing it back.

Now, if your form is falling apart mid-workout?

That’s your cue to stop. I always tell my athletes—it’s better to cut one rep short than limp through it and risk injury. This isn’t about punishing yourself. It’s about training smart.

That said, try to stick to the recovery plan. Whether it’s a 200-meter walk or 2-minute jog, the goal is to start the next interval with a little fatigue in your legs.

That’s how you train your body to push when it’s tired—because that’s exactly what racing feels like.

Over time, you can make your workouts harder without even touching the pace. How? By shaving down your rest. Going from a 400m walk to a 200m jog between reps is a sneaky way to level up without going all out.

Cool Down or You’ll Regret It Tomorrow

Once the hard work’s done, don’t just crash into the car and call it a day.

You need to cool down. I’m talking 5 to 10 minutes of easy jogging—either a few slow laps or a chill run around the block.

Why? Because your body needs help winding down. That cooldown jog helps flush out the junk in your legs and sets the tone for better recovery. Skip it, and you’ll likely feel like trash the next day.

Personally, I like stretching later in the evening—foam rolling the calves, quads, hammies. Nothing fancy, just a few minutes while watching Netflix. It’s those little habits that help you stay consistent long term.

And honestly, there’s something peaceful about jogging slowly around the track as the sun sets, feeling that mix of exhaustion and pride. That’s the stuff that keeps you coming back.

Don’t Let the Track Burn You Out

Let me be clear: track work is spicy. You don’t need to do it every other day to get faster.

For beginners, once a week is plenty. Maybe even once every two weeks if you’re just getting started or coming off an injury. More than that, and you’re asking for trouble—fatigue, burnout, injury, you name it.

And here’s a warning: don’t turn the track into your everyday route.

Easy runs and long runs should live on the roads or trails. Doing slow miles on a track isn’t just boring—it messes with your body. Tracks only curve one way, and running endless laps that direction can cause weird muscle imbalances over time.

Trust me, I’ve seen it happen.

Stick to using the track for what it’s good at—controlled, focused speedwork. That way, it stays fresh and exciting instead of becoming another mental drag.

Start Small, Build Slowly

You wouldn’t show up to the gym after months off and try to deadlift your bodyweight on Day One.

Same rules apply here.

If it’s your first time on the track, keep it simple. Something like 4x200m strides or a few 1-minute pickups is more than enough. Feel it out.

One of the coaches put it best: don’t start with 8x400m. That’s a shortcut to fatigue and frustration. Begin with 3x400m and full rests. Nail that. Then build week by week—4 reps, then 5, and so on.

That’s progressive overload—adding just enough to challenge your body without wrecking it. Maybe you go from 8x200m with full rest to 8x200m with half the recovery. Small tweaks like that stack up over time.

Bottom line: listen to your body. Soreness in your calves and quads? That’s normal. Sharp pain or being totally wrecked the next day? Back off.

Beginner Track Workouts That Actually Work

When I first stepped onto a track, I felt like a complete impostor.

Everyone around me looked like they knew exactly what they were doing.

Me?

I was just trying to survive the warm-up without gasping like a dying fish. But the track taught me some lessons real fast—one repeat at a time.

These workouts below are beginner-friendly, but that doesn’t mean easy. They’ll wake up your legs, push your lungs, and sharpen your form. Let’s dive in.

🔹 400m Repeats – A Solid Start

Try 4 to 6 × 400m at a strong, steady pace. Between each one, jog or walk 400m to catch your breath. Think of it like this: run one lap at about 80–90% effort, then take a full lap to recover—just don’t stop moving.

This was my first “real” interval workout. I remember doing just four reps and feeling like I’d conquered Everest. But it works. It teaches your body to handle pace without burning out. Over time, you can stack more reps or shave down the recovery.

🔹 200m Repeats – Speed That Doesn’t Break You

Not ready for full laps? Go half: 6 to 8 × 200m fast, with 200m walking or slow jogging between.

One turn, one straight—short and sharp. These are great for working on form: relaxed shoulders, fast feet. I like to tell runners to aim for around their 800m or mile race pace—hard but controlled.

They’re over in 40–60 seconds for most beginners. Honestly, they’re kind of fun. Like sprinting back in middle school before we started overthinking everything.

🟢 Coach’s tip: Run the straights, recover on the curve, or jog back to the start if you’re not on a full loop. Either way, don’t skip the recovery—speed without form is a recipe for pulled hamstrings.

🔹 100m Strides – Small But Mighty

Perfect for beginners or recovery days. On a standard track, run the straightaway (100m) at around 85–90% effort, then walk the curve. Do this 8 to 10 times.

This isn’t about going full send—it’s about quick turnover, clean form, and fluid movement. I like using strides at the end of an easy run or as a short, sharp standalone workout when time is tight.

🔹 Ladder Workout – Up & Down the Pain Scale

A ladder workout adds variety and keeps your brain engaged. Try this set:

200m – 400m – 800m – 400m – 200m, with a slow 200m or 400m jog after each.

That 800m in the middle? That’s your test. It’ll sting. But once you clear it, the rest feels like a victory lap.

If you’re new to track stuff, skip the 800m the first few times. Do a 200-400-400-200 setup instead.

🔹 Mile Repeats – The Big League Session

This one’s for advanced beginners aiming at longer races (think 10K or half marathon). Classic workout:

2 or 3 × 1600m (4 laps) at a “comfortably hard” effort—roughly your 10K race pace or a pace you could hold for 30–40 minutes straight. Recover with 1–2 laps of easy jogging between.

I still use this workout during base building. It’s not sexy. But it works. It teaches you how to hold pace without falling apart.

🔹 Fartlek on the Track – No Watch Needed

Don’t want to stress about splits? Do a fartlek session.

Try this: alternate hard/easy every lap for 15–20 minutes. Or go:

1 lap fast, 1 lap easy, 2 laps fast, 1 lap easy, 1 lap fast.

No fancy math. No exact times. Just effort and movement. It’s a great way to get comfortable on the track without overthinking it.

My Final Track Wisdom

Alright, runner. Before you head off and tackle the oval, here’s some real talk from a coach who’s spent years sweating it out and coaching others to do the same.

1. Show Up More Than You Show Off

I’ve seen this play out too many times: someone crushes one monster track session and then ghosts the oval for a month.

That’s not how progress works.

Want to get faster? Show up.

Even once a week. Even when you’re tired. Even when your reps are ugly. Because showing up—consistently—is how those tiny gains stack up into something big. I’ll take a year of “solid” over one day of “heroic” any time.

2. Make It Suck Less by Making It Fun

Track isn’t just about pain—it can be weirdly fun.

Some days, hitting your target time feels like hitting a jackpot. Other days, you’ll laugh at how slow your legs feel.

Either way, enjoy it. Try workouts that fire you up—maybe it’s the grind of 800s or the thrill of fast 200s. Celebrate small wins, even if it’s just feeling stronger on rep 6 than rep 2. That stuff matters.

3. Recover Like You Mean It

You don’t grow stronger from workouts—you grow from recovering after them.

Let that sink in.

So after you beat yourself up on the track, respect the rest.

Easy days? Actually make them easy. Fuel up, sleep well, and don’t skimp on water. Think of recovery not as skipping work, but as part of the work. That’s where the real fitness happens.

4. Park Your Ego at the Gate

Track workouts are not a competition unless you’re in a race.

If someone blows past you—good for them. Let them go. You’ve got your own mission.

And if you’re the one passing, don’t be a jerk about it. We’re all trying to get better.

I’ve had sessions where I was the slowest runner out there and others where I led every rep.

Neither meant much—what mattered was that I gave it my best that day. Stay humble. Be kind. Cheer for someone else between reps—you never know who needs it.

5. Adjust When You Need To

Not every track day will be magic. Some days your legs just don’t show up.

That’s fine. Modify. Cut a rep. Slow the pace. Come back next week.

The track doesn’t care—it’ll be waiting.

And if you’re feeling beast mode and everything’s clicking? Go ahead and push a little harder on your last rep. Just don’t overdo it. Learning when to push and when to pull back? That’s what separates smart runners from injured ones.

6. Build That Track Grit

The oval teaches a kind of toughness you can’t fake. When you’re gasping through rep 9 and still line up for 10? That’s character.

That grit carries into race day—and life.

The track is brutal, but it’s honest. It shows you exactly where you’re at, and if you keep showing up, it’ll show you how far you’ve come.

Now it’s your turn:

What’s your go-to track workout?

Have you ever had a breakthrough on the oval—or a meltdown?

Drop a comment and let’s talk track war stories.

The clock’s waiting. Let’s see what you’ve got.

How to Improve Your Running Cadence

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do you want to improve running cadence?

Let’s talk cadence.

When I first heard “180 SPM,” I thought it was the holy grail.

Some guy on a podcast swore by it, and I figured if I could just hit that magic number—180 steps per minute—I’d turn into a speed demon and never get injured again.

Wrong.

Turns out, chasing that number without knowing why? Total rookie move.  So I’m writing this to save you from that mess.

We’re going to break down what cadence actually means, why it matters (sometimes), and how to tweak it without wrecking your form. I’ll throw in real-world coaching tips and my own training mistakes so you’re not flying blind.

By the end of this, you’ll know how to use cadence as a tool—not a rule. Because trust me, you don’t earn a sub-3 marathon just by upping your steps per minute. It takes more than that.

Let’s get to it.

What the Heck Is Cadence, Anyway?

Cadence is runner-speak for how many steps you take in a minute. That’s it. It’s often written as “SPM”—steps per minute.

So if you count 170 steps in 60 seconds, boom—your cadence is 170 SPM.

Now here’s where it gets interesting: cadence is tied to your running form. Not your speed, not your VO₂ max—just how efficiently you’re moving.

Most casual runners fall somewhere between 160 and 170 SPM during an easy run.

Elite runners? They’re usually around 180 or more, especially during races.

And sprinters? They go above 200 SPM, but that’s a whole different beast.

Your cadence isn’t carved in stone. It shifts based on your pace, terrain, fatigue, and even your build.

A tall runner with long legs might take fewer steps than someone shorter—because each of their strides naturally covers more ground.

But here’s the kicker: cadence doesn’t equal speed. You could take 180 tiny steps and still move like a turtle. Or run fast with 150 longer strides.

What really determines pace is stride length × cadence.

So yeah—cadence matters. But only when you use it right.

Why Cadence Can Make or Break Your Stride

Back when I first started coaching, I noticed something. A lot of runners struggling with overuse injuries or just running sloppy had one thing in common: they were overstriding.

You know the move—landing way out in front, heel-first, almost slamming on the brakes every step.

I used to run like that. Long strides, heavy landings, zero flow. My knees hated me for it.

One simple fix? Cadence.

When you take more steps per minute, your stride shortens naturally. Your feet land closer to your center of gravity—right under your body—not way out in front. That means smoother motion, less impact, and a better rhythm.

The first time I nudged my cadence up just a few notches, I felt the difference immediately. I wasn’t pounding the pavement anymore—I was gliding.

My knees stopped aching, my hips felt less beat up, and weirdly enough, I was running faster with less effort.

And guess what? Research backs it up.

According to studies published in the Journal of Orthopaedic & Sports Physical Therapy and elsewhere, a small increase in cadence—just 5 to 10%—can slash the pounding on your joints by a huge margin.

One study even showed that bumping step rate by 15% lowered joint stress significantly, especially in the knees and hips.

That’s big if you’re dealing with shin splints or patellofemoral pain.

So yeah—quicker steps, softer landings.

But here’s the part most runners miss…

Cadence Isn’t a Magic Fix

Let me say it straight: Cadence isn’t a shortcut to running like Kipchoge.

I’ve seen too many runners obsess over it—watching their watches like hawks, trying to hit 180 at all costs.

Here’s the truth.

Cadence is a tool. Not the answer.

If your form is off—say you’re slouching, running with weak glutes, or collapsing at the hips—cranking up cadence won’t solve those issues.

In fact, it can make things worse if you’re not ready. You might stop overstriding but start running like you’re late for the bathroom: short, choppy, and tight.

That’s why I always tell my athletes: fix your form first.

Focus on posture, core strength, foot strike, and rhythm. Once that base is solid, cadence becomes the fine-tuning knob.

If you’re brand new to running, don’t even worry about cadence yet. Just run.

Build consistency. Get stronger. Then, down the line, we can talk about steps per minute.

As one veteran coach said—“Cadence is dessert, not the main course.”

Quick Coach Takeaways:

  • Cadence = steps per minute. Not speed. Just rhythm.
  • Most runners sit around 160–170 SPM on easy runs.
  • Elite racers hit 180+, but that’s not your benchmark.
  • Bumping cadence by 5–10% can reduce impact and improve form.
  • Don’t force it. If it feels weird, fix your form first.
  • Cadence is a tool, not a rule. Use it wisely.

The 180 Cadence Myth

You’ve probably heard it too—“180 steps per minute is the gold standard.”

It’s plastered across running books, magazines, blog posts, and every other thread on Reddit.

At one point, I swallowed that idea whole. I thought if I wasn’t running at 180 SPM, I was doing something wrong—like my running form was broken.

So what did I do? I got obsessive.

Downloaded a metronome app set to 180 BPM, cranked it up every run, and tried to match my stride to every tick.

It felt like I was being chased by a drumline. My natural cadence was around 165 on easy runs, and pushing to 180 made me feel like I was sprinting in place—heart rate spiked, rhythm gone, and fun?

Completely sucked out of it.

Eventually, I hit pause and asked myself, “Why 180?”

Turns out, the whole 180 number came from a legit place—but it was misunderstood.

Coach Jack Daniels (no, not the whiskey guy) noticed during the 1984 Olympic Marathon that most elite runners were clocking around 180 steps per minute or higher.

But that was during a race. Peak effort. World-class speed.

Not your typical Saturday shuffle around the neighborhood.

Even elite runners don’t keep that cadence during warm-ups or recovery jogs. Their cadence dips just like ours when the pace slows.

So expecting every runner to force 180 SPM all the time? That’s like saying every basketball player needs to dunk.

Let’s Break It Down

180 isn’t a commandment—it’s an observation.

Daniels never said “everyone must run at 180.” He just recorded what elites were doing in race mode.

If you’re at 170, you’re not broken. Maybe you’ve got a longer stride that feels natural. Maybe you’re 6’2” and your legs cover more ground.

Or maybe you’re just cruising on an easy day.

Cadence follows speed. You slow down, cadence drops. That’s how the body works.

Even pros dip into the 160s or 170s on jogs. Forcing 180 on an easy run?

It’s like trying to sprint through mud. You’ll shuffle weirdly and burn out fast.

Body type and experience matter. A shorter runner might naturally turn over faster than a taller one at the same pace.

Your stride, flexibility, and even how strong your glutes are will impact your rhythm.

Some coaches say there’s no one-size-fits-all number—and I agree.

You’ll usually find your sweet spot somewhere between 170 and 185 during workouts.

For easy runs? It can be less, and that’s okay.

Real Talk from the Road

I’m not the only one who learned this the hard way. I read a Reddit post once where someone said the whole 180-cadence obsession has been “circle-jerked to death.”

Crude, yeah—but spot on. That runner bumped up from 155 to 170 and felt better. Still, he knew 180 wasn’t the magic number.

Another guy said focusing too much on cadence ruined his stride power. He was ticking off fast steps but not going anywhere.

That hit home. I’ve been there—taking so many quick steps I was basically running in place.

No drive, no strength.

It wasn’t until I backed off, focused on stronger push-offs, and worked my form that things started to click.

Find Your Natural Running Cadence

Look, before you try to “fix” anything in your running form, you need to know where you’re actually starting from.

One of the first things I ask my athletes is: What’s your cadence right now?

Not when you’re hammering 400s on the track—but when you’re cruising on an easy run. That’s your baseline. Your personal rhythm.

1. Count Your Steps on an Easy Run

Go out at your usual, relaxed pace—the one where you could hold a convo if you had to.

Once you’ve warmed up for 10 minutes, it’s time to count.

Here’s a simple trick: count every time your right foot hits the ground for one minute, then multiply by 2.

So if you hit 77 right-foot strikes in 60 seconds, your cadence is around 154 steps per minute (SPM).

Easy math.

Try it two or three times to be sure. That number gives you a starting point—your easy-run cadence.

2. Check It at Different Speeds

Cadence isn’t one fixed number—it shifts with your pace.

When I started running 5K intervals, my cadence shot up into the 180s, even though my easy pace was more like 165.

That’s totally normal.

Try this:

  • Warm up first.
  • Run 1 minute at your easy pace → count.
  • Then 1 minute at a moderate pace → count.
  • Then 1 minute at hard effort (like 5K pace) → count again.

Recover in between so you’re fresh.

What you’ll get is your cadence range—maybe something like 160 at easy pace, 170 at marathon pace, 178 at 5K pace.

That’s golden info.

Why it matters: You don’t want to compare your fast pace to your buddy’s recovery jog and think your cadence is “off.”

Apples to apples, always.

Also—your running watch probably tracks cadence already. But I still suggest doing it manually at least once.

There’s something powerful about feeling the rhythm instead of relying on a gadget.

3. What’s Your “Natural” Cadence?

After a few runs, you’ll start to notice a sweet spot—that cadence you settle into on most runs. That’s your natural cadence.

For a lot of runners, it’s somewhere between 160–170 SPM at easy pace.

If yours is lower—say 150s—and you tend to get injured or feel clunky when running, you might be overstriding.

But if your cadence is already 175 and you’re feeling great? No need to mess with it.

The goal isn’t to chase a magic number. It’s to understand where you are and see if a slight boost might help you run smoother and avoid injuries.

Terrain Tip

Try counting on different terrain too.

I’ve noticed my cadence naturally picks up on hills. Running up a climb in Ubud, I clocked 180 SPM on the way up, then dropped to 165 on the flats.

It’s not something I forced—my body just adjusted.

So next time you’re out on the trail or hitting a hill repeat, count.

You’ll learn a lot about how your stride changes without you even realizing it.

3. Take Smaller Steps

Here’s one of the best tweaks I’ve used myself and with my athletes: take smaller, quicker steps.

Forget trying to power through your runs by pushing harder. That’s not what bumps up your cadence.

If you’re running at the same speed, the easiest way to get more steps per minute is to shorten your stride a little.

I used to think this would slow me down, but it didn’t—it made my stride smoother, faster, and honestly, a lot more efficient.

Try this: imagine you’re running across a field of eggshells—you’ve gotta stay light, quick, and bounce off the ground before you crack one.

Or picture hot coals under your feet. You want to get your feet off the ground fast before they “burn.”

Those mental cues work. They help cut your ground contact time and tighten up your form without even thinking about it.

When I first tried it, I felt ridiculous—like I was shuffling around instead of running. But my watch didn’t lie. My pace held steady, my cadence jumped up, and everything felt smoother.

Less vertical bounce. More forward drive.

If you want proof, have someone film you or check your shadow during a low-sun run. You’ll probably notice you’re bouncing less—and that’s a good thing.

Want a quick drill? Try running in place. Pump your arms and keep your steps fast and light. Your feet should barely leave the ground.

Then, lean forward into a jog. That fast foot turnover? It’ll carry into your regular stride. I use this almost every time before a run—it only takes 15 seconds and works like a charm.

Your turn: Have you ever tried shortening your stride? What did it feel like for you?

4. Sync Your Steps to a Beat 

When I was trying to nail down a faster cadence, I turned to one old-school tool: the metronome. Yep, the same thing musicians use.

The tick-tick-tick might drive you nuts at first, but it’s super helpful when your brain needs to learn the rhythm.

You don’t even need a real metronome these days—there are apps (like RunCadence) and even built-in tools on watches like Garmin.

I set mine to 170 steps per minute and focused on syncing every foot strike with the beep. Not the most fun run ever, but wow—did it work.

After a few sessions, the rhythm got stuck in my head. That’s when I ditched the metronome and switched to music. Way more enjoyable.

There are playlists out there with songs set to 170–180 beats per minute. That’s the cadence sweet spot for a lot of runners.

I remember cruising through the rice fields in Bali, music in my ears, feet hitting the beat like a metronome of my own. It felt like flow state.

Just a heads-up: keep the volume low, especially if you’re running near traffic. No song is worth missing a honking scooter or a stray dog crossing.

Try this: What’s your go-to cadence song? Found any tracks around 170 BPM that keep your rhythm locked in?

5. Practice Quick Feet with Drills That Actually Work

If you want faster turnover, you’ve got to train your body to move that way. That’s where drills come in.

Here are a few I’ve used with runners at every level:

  • High Knees: Get those knees driving up fast. This wakes up your core, builds leg speed, and teaches quick ground contact.
  • Butt Kicks: Keep it snappy—your heels should flick up toward your glutes. Helps with the backside recovery part of your stride.
  • Quick Feet (Ankling): Take short, rapid steps while barely lifting your feet. It’s like tap dancing with your forefeet. You’ll feel your calves working overtime.

These drills are golden—especially when your legs feel sluggish or you’re struggling to find that quick cadence.

Here’s how I use them: After a 5–10 minute jog, I throw in two rounds of each drill over 20 meters. Doesn’t take long, but it primes your body for speed.

Over time, those quicker steps from the drill session spill into your regular stride.

But form matters. Don’t flop around like a cartoon. Stay tall—imagine a string pulling your head up. Engage your core. Keep your arms moving in rhythm.

In fact, arm swing is underrated. I’ve found that if I pump my arms a bit faster—without swinging wildly—my legs catch up naturally.

Try it. You’ll see.

6. Use Workouts That Train Faster Turnover

If you want a quicker cadence, you’ve got to train for it — plain and simple.

You can’t expect your legs to magically spin faster without practice. The good news? You don’t need to go full beast mode to get results.

Just sprinkle in the right kind of workouts that get your legs turning over faster without wrecking your body.

Here are two go-to moves I rely on: strides and gentle downhill running.

Strides

Strides are short, controlled sprints — about 100 meters or so.

You ease in from a jog, ramp up to about 85–90% of your top speed (fast but not flat-out), hold it for a few seconds, then coast down. Each one only takes 20–30 seconds.

What makes strides gold is they teach your legs what “fast” feels like — without burning you out.

When you’re moving at near-sprint pace, your cadence naturally shoots up to 180–200+ steps per minute. That’s the sweet spot where your body learns fast turnover.

Do this after an easy run, maybe 4 rounds. I love doing them barefoot on grass — feels springy and natural — but running shoes on a track or flat pavement work just fine.

Just make sure to rest a full minute or so between each rep. Walk it out or do a gentle jog.

The more often you hit strides, the more your nervous system adapts.

Over time, faster steps start feeling normal even at your regular pace.

Downhill Running (Be Careful Here)

Now this one comes with a warning label.

Downhill strides can help boost your cadence, but only if done with control.

A gentle downhill — I’m talking a 3–5% slope, not a steep hill that turns you into a human cannonball — can give you just enough gravity to speed things up.

When you run downhill, you’re forced to take shorter, quicker steps (unless you want to eat pavement). That’s exactly what we’re looking for.

But you have to stay focused: lean slightly forward, keep your core tight, and let your legs spin — don’t throw your feet out in front or you’ll end up jamming your joints and possibly getting hurt.

I had this one route with a soft decline — maybe a 20-second stretch. I’d hammer 5 reps down it, just focusing on that fast leg turnover.

It helped lock in that “fast feet” rhythm.

But again, if you’re nursing an injury or just starting out, skip this for now. The risk isn’t worth it unless your form is solid.

7. Be Patient 

Listen, I know it’s tempting to obsess over that cadence number on your watch. Been there.

But here’s the truth: this is a slow game. You don’t brute-force a new cadence overnight.

Changing your running form takes time. I tell my runners to treat cadence work like a good slow-cooked meal: don’t rush it.

You need a few weeks — 6 to 8 is a good window — before things start feeling natural.

Expect some mild soreness in your lower legs and calves at first. That’s normal. You’re using muscles in a slightly different way — quicker push-offs, more tension in the calves.

But pain? That’s not okay. If anything feels sharp or off, pull back. Form improvements should make you feel better, not broken.

Don’t turn your watch into a judge. Use cadence as a tool — not a rule.

As long as the trend is moving upward, and your running feels smoother, more efficient, and your body’s handling it well — you’re winning.

Final Takeaway 

If you’ve made it this far, you’ve got the full playbook:

  • What cadence is (and isn’t)

  • Why that 180 number isn’t gospel

  • How drills, music, strides, and form tweaks all come into play

  • And most importantly, how to actually make it stick

At the end of the day, you’re not just trying to jack up your step count.

You’re trying to build a better, more efficient stride — one that keeps you healthy and feeling good mile after mile.

So test this out. Next run, count your steps. Try a few one-minute bursts with quicker turnover.

Start small, stay curious, and see what your body gives you.

And hey — let’s hear it:

What’s your current cadence? What are you working on in your running form right now? Drop your thoughts, and let’s talk shop.

 

 

9 Agility Ladder Drills for Runners to Boost Speed & Cadence

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When I first heard about agility ladder drills, I thought they were some kind of secret weapon for speed.

Back then I was still a newbie runner, and convinced that a few quick foot tricks would turn me into Usain Bolt in flip-flops.

Reality smacked me hard.

On my first ladder workout, I tripped over the rungs like a baby goat on roller skates. My coach was trying not to laugh.

I was red-faced, tangled up, and questioning all my life choices.

But honestly? That awkward first session was a turning point.

After a few weeks of sticking with it, things changed. My feet started moving with purpose. I wasn’t just surviving trails anymore—I was gliding through rocky terrain, hopping over roots, and weaving past stray dogs.

That’s when I realized agility work wasn’t just about speed. It was about control. Coordination. Building the kind of movement that makes you feel fast even when you’re not racing.

These days, as a coach, agility ladder drills are a regular part of what I give my runners. Not because they’re flashy, but because they work. They sharpen your footwork, lift your cadence, and prep you for trail chaos.

No, they won’t magically shave minutes off your 5K time—but they will build the groundwork for smoother form and faster reactions.

So if you’re serious about running smarter and moving better, stick with me.

I’ll walk you through the whole thing—what ladder drills actually are, why they matter (with a few honest truths), and my 9 favorite drills.

I’ve also added a 4-week plan you can do at home, plus real-world answers to the most common questions I get.

Let’s break it down.

What Are Agility Ladder Drills?

Agility means being able to change direction fast, without flailing or losing control.

It’s not just about being quick—it’s about reacting. Moving clean. Staying in control when things go sideways.

Sounds fancy, but here’s what it means for runners: being able to adjust your stride at the last second—like when you suddenly spot a hole in the pavement or have to swerve around pedestrians hogging the sidewalk.

Agility ladder drills help you get better at that. You move your feet through a ladder laid flat on the ground, following specific step patterns—kind of like foot choreography for runners.

These drills train your feet to be quicker and more precise, which means more control on the run.

I tell my athletes: “Ladder drills teach your feet to dance.” They dial in your brain-to-foot connection—what nerds call the neuromuscular system—so that when the road gets sketchy or the trail gets wild, your feet already know what to do.

I’ve had moments out running—like flying downhill in the rain or threading through a crowded street—where I could literally feel the ladder work kicking in.

My legs moved faster than my brain could think. That’s the magic of training this way.

Now, don’t get it twisted: agility ladder drills aren’t true agility. In sports like soccer or tennis, athletes respond to unpredictable cues—like a defender or a ball. Ladder drills are planned.

You’re following patterns, not reacting to surprises.

But that’s okay. These drills still build the raw tools—balance, foot speed, coordination—that help you react better in the real world.

So think of agility drills like sharpening your blade. They’re not the whole battle, but they make you a better fighter.

What Is an Agility Ladder (a.k.a. Speed Ladder)?

An agility ladder is basically a flat ladder you roll out on the ground. (See Image)

No, not the kind you use to clean gutters. It’s usually made of nylon sides and thin plastic “rungs” spaced about 18 inches apart. Each box is a landing zone for your feet during drills.

You can buy one online or at a sporting goods store for around $20. Mine’s been with me for years and rolls up like a yoga mat. Easy to pack. Easy to toss into a backpack.

But if you’re scrappy (or broke), make your own.

I once built a DIY ladder in my garage with duct tape and a pile of paint stir sticks. Took about an hour, and it worked just fine. There’s something satisfying about training with gear you built yourself.

Here’s what you’ll need if you go the DIY route:

  • About 25–30 feet of duct tape
  • 10 flat sticks or cardboard strips (around 18 inches long)
  • Measuring tape (space rungs ~18 inches apart)
  • Scissors

Lay out two long strips of duct tape, slap the “rungs” between them, and boom—you’ve got a functional agility ladder. Not pretty, but it gets the job done. Chalk or even jump ropes on the ground can work in a pinch, too.

Agility Ladder Specs:

  • Most are 10 yards long, 16 rungs.
  • Modular ones come in smaller sections (great if space is tight).
  • Flat rungs are safer—because trust me, you will hit them sometimes.
  • Use it on a grippy surface like grass, rubber floor, or turf.
  • Avoid concrete unless you like sore joints and the taste of gravel.

I usually throw mine down in a parking lot or quiet patch of grass. Indoors, tape it to a hallway floor or gym mat. Just make sure there’s nothing breakable nearby—especially if you’re still working on your coordination!

Why Should Runners Care?

This isn’t just about looking cool or copying football players. Agility drills make you better on trails, in races, and in life.

They help you stay upright when the ground gets sketchy, or when you need to change direction without throwing your stride out of whack.

Here’s what I’ve seen in my own training and with my runners:

  • Cadence goes up: You learn to move your feet faster, without trying harder.
  • Form gets smoother: The foot-brain link strengthens, reducing the clunky shuffle that slows you down.
  • Confidence spikes: You trust your body more, especially when terrain gets tricky.

And here’s the kicker: agility work is fun. It breaks up the grind of regular mileage. It makes you feel like an athlete, not just someone out logging steps on Strava.

But yeah—don’t expect miracles. Ladder drills alone won’t get you to a sub-20 5K. You still need tempo runs, intervals, and strength training. But they will make those runs feel smoother and more dialed-in.

Let me break down the reasons runners need agility ladder training.

🔹 They Fire Up Your Brain–Body Connection

You ever feel like your feet and brain aren’t always on the same page—especially when you’re tired? Ladder drills fix that. They train your brain and legs to talk fast and react even faster.

I remember the shift myself. After a few weeks of drills, I was hitting rocky trails with more control, barely thinking about foot placement. It was like my nervous system finally got the memo.

🔹 They Help You Pick Up Cadence (Yes, That Means Speed)

Stuck in that heavy, slow stride that sounds like bricks hitting pavement? Been there. Ladder drills force you to move fast and light. Think quick, short, snappy steps.

I’ve coached runners who couldn’t break 160 steps per minute. After adding agility work, they started hitting 175+ like it was nothing. It’s not magic. It’s muscle memory.

🔹 They Make You a More Efficient Runner

No wasted motion. That’s what we’re after. Ladder work teaches you to move clean—less flailing, more control. You’ll start landing under your center of gravity instead of reaching and overstriding.

For me, I felt it most on long runs. My legs didn’t fall apart late in the game. They held strong. That’s running economy in real life—not just something you read in a study.

(But for the record, this stuff is backed by science—like a study in the Journal of Strength & Conditioning Research showing agility drills improve lower-body coordination and speed.)

🔹 They Wake Up Your Balance and Stability Muscles

Every little hop and shift in a ladder drill lights up those tiny stabilizer muscles—especially in your feet, ankles, and hips. These are the muscles that stop you from rolling your ankle on a root or crashing on a descent.

Trust me, I used to crash. A lot. Rocky trails were my nemesis until I built up this kind of foot control. Now I stay upright more often than not.

🔹 They’re Trail Running Gold

If you love trail running like I do, these drills are your cheat code. You’ll move laterally better, lift your feet higher, and react faster to whatever nature throws at you.

I swear by lateral ladder drills before a big trail race. Makes dodging roots and rocks feel automatic.

Coach’s Final Word

Look, ladder drills won’t replace your hill repeats or tempo runs. But they will sharpen the blade. You’ll feel quicker, more controlled, and more confident out there.

I treat them like a secret weapon. 10–15 minutes, twice a week, and the benefits sneak up on you.

So if you’ve been skipping footwork drills because they look “fancy” or “not for runners,” stop that. They’re for you. Let’s level up your stride.

9 Agility Ladder Drills for Runners

These are the drills I keep coming back to—with myself and with the runners I coach. I’ve broken them down with clear steps and thrown in some personal notes to show how each one plays out in real life.

(Quick note: Do each drill for 30 seconds to a minute. Rest. Then repeat for 2–3 rounds. Twice a week is enough to see gains.)

1. Ladder Linear Run (The Classic Speed Drill)

This is your bread and butter. Great warm-up. Great turnover booster.

This drill didn’t click for me at first. I was too stiff, trying to “nail” each step perfectly. One day I just sprinted through—no overthinking—and boom: I flew. No ladder hits. Just flow. Felt like I unlocked a new gear in my legs.

Once you feel it, you’ll know. The rhythm is addicting.

How to do it:

  • Start at the bottom of the ladder, facing straight ahead.
  • Run through it, one foot per box—left-right-left-right.
  • Light steps. Stay bouncy. Don’t let your heels drag.
  • Land on the balls of your feet. Keep it fast and light—imagine running over hot coals. Arms should drive in rhythm.

2. High-Knees Run (The “A-Skip” Variation)

If your stride feels sluggish or you struggle with posture, this one is for you.

I used to picture running through tires, like in those old football training montages. One day I was doing this drill in a park and a bunch of kids started mimicking me—knees way too high, laughing the whole time.

At first I felt silly. Then I realized: screw it, I’m training smart. They were just having fun. This drill helped fix my lazy shuffle. Gave me more spring and improved my form. If you’re always dragging your feet, start here.

How to do it:

  • Both feet land in each box.
  • Right foot in → left foot follows.
  • Then next box. Each time, lift your knee high—aim for waist height.
  • Keep elbows bent at 90 degrees. Drive your arms with the opposite knee. It’s a rhythm thing.

3. Lateral Quick Step Shuffle

Running isn’t just about pounding forward. If you’ve ever had to dodge a wayward scooter in Bali or hop a puddle mid-run, you already know that side-to-side agility is crucial.

The lateral shuffle drill trains exactly that—giving your feet the kind of quickness that keeps you upright, stable, and ready to move.

How to Do It:

  • Start by facing sideways at the edge of the ladder, with it stretching out to your right.
  • Step your right foot into the first box, then quickly bring your left foot in too—both feet land inside.
  • Now step out with your right foot (outside the ladder), then left foot into the next box, followed by right foot in again.
  • Repeat this “in-in, out” rhythm as you shuffle laterally down the ladder.

4. Carioca (Grapevine) Step

Here’s where things get spicy. The carioca drill—some call it the grapevine—is all about hip mobility, timing, and smooth coordination. Think of it as dancing through the ladder while secretly training your running mechanics.

How to Do It:

  • Stand on the left side of the ladder with your right shoulder facing it.
  • Step your right foot into the first box, then cross your left foot behind the right into the next box.
  • Right foot into the third box, left foot crosses behind again into the fourth box, and so on.

5. In-and-Out (Jumping Jack Feet)

Ready to get your heart rate up? This one’s like a horizontal jumping jack—simple, but man, it wakes up your legs and coordination fast.

I used to think my coordination was solid… until I realized my left foot was always late to the party. This drill exposed that. It also lit up my adductors (inner thighs), which I didn’t even know were weak.

Now I think of this drill as mini ski hops—it’s helped my trail running, especially when pushing off from uneven terrain.

How to Do It:

  • Stand at the start of the ladder with both feet together.
  • Jump both feet into the first box, landing hip-width apart.
  • Then jump forward out of the ladder, landing with your feet straddling the next rung—wider than hip width.
  • Next, hop both feet together into the second box. Then out again, and so on.
  • Bounce on the balls of your feet. Keep your knees soft and chest up. Arms help: down when feet are together, out when feet go wide—just like a jumping jack. Use your eyes to scan ahead, not down.

6. Ickey Shuffle (Three-Step Lateral Pattern)

This is the drill that makes you feel like an athlete. Named after NFL legend Ickey Woods, it’s all about rhythm and reaction—perfect for runners who want sharper footwork and faster cadence.

How to Do It:

  • Start on the left side of the ladder. The pattern is “In-In-Out.”
  • Step your right foot into the first box.
  • Bring your left foot in.
  • Step your right foot out to the right of the ladder.
    Then:
  • Step your left foot into the next box.
  • Bring your right foot in.
  • Step your left foot out to the left side.
  • Repeat all the way down.

7. Forward & Backward Jumps

This one’s a killer — I call it the boomerang hop. It teaches your feet to react fast and your brain to stay locked in. The rhythm is simple: two boxes forward, one back. It sounds playful — but it’ll torch your calves and challenge your focus like crazy.

How to Do It:

  • Stand at the base of the ladder. This is a two-foot jump drill.
  • Start by hopping over the first box and landing in the second.
  • Then jump backward one box to the first.
  • Next, jump forward two — you’ll land in box 3.
  • Then back to box 2. Forward to box 4. Back to 3. Keep going.

The pattern:
Box 2 → back to 1 → into 3 → back to 2 → into 4 → back to 3… and on.

My routine? I walk back to the start after each round (honestly, that walk is the best breather). If you want extra challenge, flip the drill: go forward one, back two. But trust me — forward-2, back-1 is already a mental workout.

Form Tips:

  • Keep your landings soft.
  • Swing your arms with the movement — forward when jumping ahead, back for the reverse.
  • Don’t rush the jump back. Regain your balance, then push off.

8. Lateral Shuffle (Two Feet In Each)

This is one of the simplest ladder drills — but don’t sleep on it. Done right, it sharpens your lateral speed and balance. I like using it as a warm-up or reset when other drills get too tricky.

How to Do It:

  • Stand facing down the ladder, with it at your side.
  • Step your left foot into box 1, then your right.
  • Step out with your left, then move your right into box 2, followed by your left.
  • Repeat: two feet in each box, one at a time, moving sideways.

In short:

  • Step in with lead foot,
  • bring the trailing foot in,
  • step the lead foot out,
  • repeat into the next box.

Once you hit the end, face the other way and come back — your opposite foot will lead this time.

9. Single-Leg Hops (Hopscotch Balance)

Okay, now we’re getting serious. This drill is tough. It’s all about control, balance, and single-leg strength — which runners desperately need. Remember: every stride is a one-leg jump. So this is just running, turned up a notch.

When I first tried this, my left leg was a mess. Wobbly, weak, uncoordinated. It exposed a clear imbalance I had been ignoring. So I added it to my drills every week.

After about a month? Huge difference.

This drill hits all the little stabilizer muscles — foot, ankle, glutes. It’s a hidden gem for injury prevention.

How to Do It:

  • Start on one leg — right foot, left foot raised.
  • Hop into the first box.
  • Keep hopping through the entire ladder, staying on that one leg.
  • Switch legs and return hopping on the other foot.

You don’t need to move sideways — just hop forward and zigzag slightly into each box. Control matters more than speed here.

4-Week Agility Ladder Plan (Runner-Tested & At-Home Ready)

When I first added agility ladder drills to my training, I was all clumsy feet and tangled steps.

I mean it. I looked like I was playing Twister on fast-forward.

But over time, that awkward mess turned into smooth, quick steps. And now, it’s one of my favorite ways to wake up my legs and brain.

So if you’re wondering how to fit ladder drills into your running routine, here’s a no-fluff 4-week plan I use with my runners here in Bali.

All you need is about 10–15 minutes, a little space, and some willingness to look silly before you get good. Trust me, it’s worth it.

The Basics

  • Schedule: Start with 2 ladder sessions per week. Move up to 3 in week 3 if you’re feeling good.
  • When to do them: On your easy run or cross-training days. Or tack them on after an easy run as part of your drills.
  • Warm-up: Always jog 5–10 minutes and do dynamic stretches before ladder work.

WEEK 1: Learn the Moves

  • Focus: Nail the basics, stay light on your feet.
  • Sessions: 2 (e.g., Tuesday & Friday)
  • Drills: Ladder Linear Run, High-Knees, Lateral Shuffle, In-and-Out
  • Tip: Walk or jog through drills first. It’s about rhythm, not speed. By the end of the week, you should feel more coordinated.

WEEK 2: Add a Little Spice

  • New Drills: Carioca & Ickey Shuffle
  • Session A: Linear Run (2 rounds, a little quicker), High-Knees (2 rounds), Carioca (2 rounds each way), Lateral Shuffle (2 rounds)
  • Session B: In-and-Out (3 rounds), Ickey Shuffle (3 rounds), Forward/Backward Jumps (2), Single-Leg Hops (start easy)
  • Tip: It’s normal to feel awkward with the new drills. Break them down step-by-step. Rest as needed.

WEEK 3: Turn Up the Volume

  • Sessions: 2–3 (add a third light one if you’re up for it)
  • Session A: High-Knees (3 rounds), Linear Run (3 rounds, last one fast), Lateral Shuffle (3), Carioca (2)
  • Session B: Ickey Shuffle (4), Forward/Backward Jumps (3), In-and-Out (3), Single-Leg Hops (2 each leg)
  • Optional Session C: Focused technique work on your weakest drill
  • Tip: Try going circuit-style: run straight into the next drill, then rest. And yes, hitting a rung happens. Laugh, reset, go again.

WEEK 4: Own It

  • Session A: Create a circuit: Linear Run → High-Knees → Ickey Shuffle → Lateral Shuffle. Repeat 2–3 times.
  • Session B: Power session: In-and-Out (2 rounds fast), Forward/Backward Jumps (2), Single-Leg Hops (2 each leg), finish with your favorite drill
  • Tip: Imagine you’re on a technical trail or dodging crowds. Let your body move freely. Feel the work you’ve put in come together.

After Week 4

By now, these drills should feel familiar. You can:

  • Add more rounds
  • Toss on a light weight vest
  • Use them in your warm-up before interval runs

Just don’t drop them altogether. Keep ladder work in your rotation 1–2 times a week. Your future self will thank you.

Final Thoughts: My Take

I started as the guy who tripped over every rung. Now? The ladder is my secret weapon. It wakes up my coordination and helps me feel fast even on tired legs.

I use this stuff with the runners I coach — beginners and marathoners alike. One runner I worked with used to call herself “awkward and slow.” A few weeks in, she was gliding through the ladder with confidence. That’s what this work does. It builds belief.

Ladder drills are more than physical. They’re a mindset. They teach agility, yes, but also patience and play. Blast some music, smile when you mess up, and high-five yourself when you get it right.

So what’s your move? Have you tried ladder drills before? Got a favorite pattern? Ickey Shuffle still tripping you up? Drop a comment and let’s talk.

And remember: Every fumble is one step closer to feeling fast and free.

Get after it. Your agile, strong self is waiting.

Balancing CrossFit and Running: A Runner-Coach’s Guide

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crossfit and running

Ever tried running the day after a gnarly CrossFit WOD and felt like your legs were filled with cement?

I’ve been there.

I once showed up for a long run after hammering box jumps and thrusters the night before—my legs were toast by mile two.

Mixing CrossFit and running can feel like juggling dumbbells while sprinting.

It’s awesome when it clicks, but if you don’t manage it right, you’re on the fast track to injury.

Trust me, I learned the hard way after pulling a hamstring trying to do it all.

These days, after years of coaching runners, I’ve figured out how to make it work.

I treat CrossFit as support, not competition, for my running.

If I’m chasing a marathon finish, CrossFit becomes light strength work.

If I’m trying to hit a PR in the box, my runs are short, easy, and recovery-focused.

Let me walk you through how to build your own mix—with lessons I’ve learned (sometimes painfully), and real-life tips to keep you strong, fast, and injury-free.

What is CrossFit?

Think of CrossFit like a mixed workout buffet.

One day it’s deadlifts and pull-ups.

Next day, you’re doing sprints, kettlebell swings, or burpees.

It’s intense, and yeah, sometimes chaotic—but it’s all functional. That means it builds real-world strength: pushing, pulling, lifting, moving fast.

The official definition is “constantly varied functional movements performed at high intensity.”

Translation: it keeps your body guessing and builds strength from head to toe.

As a coach, I call CrossFit the adult playground. You’ll find me side by side with someone twice my size doing box jumps, wall balls, or sandbag carries.

And here’s the cool part—CrossFit often includes running too. You’ll see 400-meter repeats or sprint finishers pop up all the time. It’s already part of the mix.

Why Combine CrossFit and Running?

If you love running but feel like you’re missing something—like strength, speed, or durability—CrossFit can fill that gap.

  • Strength Gains: All those squats, deadlifts, and presses build a solid base. Stronger glutes and hamstrings mean more power in your stride. Studies have shown runners who lift or do plyos improve their running economy. I’ve seen this firsthand—runners with stronger cores and legs just move better.
  • Cardio Kick: CrossFit workouts are short and brutal. AMRAPs (as many rounds as possible), EMOMs (every minute on the minute), timed intervals—all of it gets your heart pumping.
  • Injury Protection: Most runners have muscle imbalances. Tight hips. Weak glutes. CrossFit movements like kettlebell swings or ring dips target muscles running often ignores. I struggled with IT band pain for months until I added CrossFit-style glute work. No fancy rehab needed—just the right kind of training.
  • Core for Days: Planks, overhead presses, Turkish get-ups—your core will get torched. And a strong core helps you keep form in the final miles of a race, especially when your legs are screaming.
  • It’s Fun: Let’s be real. Running every day can get boring. Toss in a WOD with friends, sweat it out, laugh through the pain—it gives your brain a break while still getting the work in.

Bottom line?

CrossFit won’t magically make you faster. But it can help you become more durable, balanced, and powerful.

Building Your Weekly Plan (Beginner to Advanced)

The trick is knowing your priority. Are you a runner who cross-trains? Or a CrossFitter who jogs to stay lean?

If you’re chasing running goals:

  • Make long runs, speed work, and recovery days your anchor.
  • Fit CrossFit in 2–3 times per week on your easier run days.

If CrossFit is your main jam:

  • Keep runs short—30-minute recovery jogs, light hills, or sprints.
  • Focus most energy on your big lifts or metcons.

Here’s how a week might look:

Beginner (run-focused)

  • Monday: Easy run + light CrossFit
  • Tuesday: Intervals
  • Wednesday: Rest or yoga
  • Thursday: Tempo run
  • Friday: CrossFit (short)
  • Saturday: Long run
  • Sunday: Rest

Advanced (CrossFit-focused)

  • Monday: CrossFit
  • Tuesday: 30-min run
  • Wednesday: CrossFit
  • Thursday: Short intervals
  • Friday: CrossFit
  • Saturday: Long walk or recovery jog
  • Sunday: Rest

One Reddit coach said it best: “I do CrossFit M/W/F. Run T/Th/S. Recovery is everything.” That setup works because it spreads the load, keeps things fresh, and gives your body space to adapt.

Beginner Plan

(If you’re just starting CrossFit or getting back into running after a long break)

  • Monday: 20–30 minute easy run + beginner CrossFit (focus on basics: planks, air squats, bird-dogs). Keep it smooth.
  • Tuesday: Total rest or just some gentle yoga.
  • Wednesday: Light CrossFit skills day (bodyweight stuff: squats, lunges, push-ups). Keep the weights light and nail the form.
  • Thursday: Short run day. Warm up 5–10 mins, then do 3×200m strides. Walk between.
  • Friday: Active recovery – foam roll, do some mobility drills. Nothing hard.
  • Saturday: Fun combo: CrossFit cardio WOD + a short 200m jog to finish. Think jump rope, step-ups, bodyweight stuff.
  • Sunday: Full rest or go for a chill walk.

Why it works:

You’re getting in 2 runs and 2-3 light CrossFit sessions. The point isn’t intensity—it’s consistency and building a foundation without injury. I always tell beginners: don’t chase PRs, chase good habits.

Intermediate Plan

(If you’ve dabbled in both worlds but need more structure)

  • Monday: Easy 30-minute run + core/mobility (think planks, leg raises, bird-dogs).
  • Tuesday: CrossFit strength WOD (moderate weight: deadlifts, presses, pull-ups, wall balls).
  • Wednesday: Tempo run (5–10 mins easy, then 15–20 mins strong effort) + light upper-body CrossFit (push-ups, ring rows, kettlebells).
  • Thursday: Active recovery (swim, foam roll, yoga).
  • Friday: CrossFit power session (burpees, swings, box jumps) + 2–4 sprints (200m).
  • Saturday: Long run day: 45–60 mins easy pace.
  • Sunday: Total rest. You earned it.

Why it works:

Three runs, three CrossFit days. One long run, one tempo, and optional sprints. You’re never overdoing it back-to-back, and each day has a purpose. Trust me, this mix builds grit without burning you out.

Advanced Plan

(If you’re already strong and fast, and want to juggle both worlds)

  • Monday: Speed run (5×400m repeats w/ 90s rest) + lower-body CrossFit (deadlifts, split squats). P.S. This is my favorite workout.
  • Tuesday: Recovery day: swim, stretch, walk, whatever feels good.
  • Wednesday: Upper-body CrossFit (pull-ups, core work) + easy 20–30 min jog.
  • Thursday: Tempo run (5–10 min easy, then 30 min moderate).
  • Friday: Full-body CrossFit WOD (AMRAP/EMOM: thrusters, pull-ups, wall balls, rowing).
  • Saturday: Long run (60–75+ mins) + recovery work.
  • Sunday: Rest. Seriously.

Why it works:

You’re training hard, but smart. CrossFit days are placed to avoid trashing your legs before long runs. I’ve trained like this leading into ultra prep – just tweak the intensity based on how your body feels. If something’s off? Pull back.

Injury Prevention Tips

The harder you train, the higher your risk of injury. Ward it off by doing the following:

  1. Don’t go all in too fast. I tried doing every WOD and long runs early on, and my Achilles and shoulder had other plans. Start slow.
  2. Form over ego. CrossFit loves complex lifts. Bad form = injury. I jacked up my back on a rushed kettlebell swing once. Lesson learned. Master the basics before piling on the plates.
  3. Watch volume. Feeling wrecked every day? Struggling to sleep? Back off. I swap out box jumps for step-ups when my legs feel cooked. That little shift makes a big difference.
  4. Warm up and cool down. I never jump into burpees cold. Always do light movement first (jog, dynamic stretches). Finish with a few cooldown stretches. Think of it as insurance.
  5. Ignore the CrossFit haters. People love to say it’s a fast track to injury. But honestly? It helped fix imbalances in my hips and knees that running alone never addressed.
  • Sleep is the secret weapon. I run like a zombie on 5 hours. Aim for 7–9. One guy on Reddit trains 30k weekly and CrossFits 3x/week, no problem – but he’s religious about sleep, food, water, and recovery.
  • Active recovery > doing nothing. I’ll swim for 15 mins or take an easy walk instead of just sitting around. Movement = circulation = healing.
  • Mobility work daily. Every night I foam roll and stretch. It keeps my hips loose and my calves from turning into rocks.
  • Refuel like it matters. After training? Eat. Something with protein + carbs. Chicken and rice. Yogurt and banana. And chug that water. Dehydration kills progress.
  • Deload weeks are golden. Every 3–4 weeks, dial things back. Cut running mileage by 40–50%, and go lighter in the box. These chill weeks have saved me from burnout.

 

How To Improve Running Form for Beginners

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couple running and have good running form

Whether you’re lacing up for your first mile or you’ve been pounding pavement for years, one thing’s for sure: good form matters.

Back when I was a rookie, I figured running was just… running. You move your legs and go, right?

Wrong. A few months in, I was nursing sore knees, a tight back, and wondering if running just “wasn’t for me.”

Turns out, I was running like a collapsed lawn chair—slouched over, feet flopping, breathing like I was chasing a bus.

One day my cousin (also national athlete) said, “David, straighten up. You look like you’re melting.” That stung—but he was right.

When I fixed my posture, everything changed. My body stopped fighting itself, and running finally started to suck less.

If you’re frustrated with aches, sluggish miles, or just want to run smoother, you’re in the right place.

This isn’t some complicated breakdown. It’s a runner-to-runner guide, built on real experience and coaching others through the same struggles.

Let’s get to it.

What Is Good Running Form

Running form is just how your body moves while you run—your posture, how your feet hit the ground, your arms, your rhythm.

Think of it like building a house: if the foundation’s solid, the rest holds up.

So why does it matter? Two big reasons:

  • It saves energy. Good form helps you run with less effort. No wasted motion. You’re not dragging or fighting gravity—you’re moving with it.

  • It prevents injuries. Bad form puts stress in all the wrong places. Ankles, knees, hips—stuff breaks down fast if you’re landing heavy or slouching.

I had one client who showed up with shin splints every week. We figured out he was overstriding—reaching too far out in front. We fixed his stride and boom—pain gone. He went from dreading runs to actually enjoying them.

No two runners look exactly alike—your body, flexibility, and past injuries all play a role. But there are some basic principles that work for just about everyone.

Kinda like how everyone has their own handwriting, but we all use the same alphabet. Same idea here.

Running on the treadmill? Here’s your form guide.

How to Run Properly: One Piece at a Time

Trying to “fix your form” all at once is like trying to juggle five watermelons.

Let’s break it down piece by piece. Work on one thing at a time. Give it a few weeks. Let it click before moving on.

1. Posture: Run Tall with a Small Lean

If I could give just one tip to every new runner: run tall.

Seriously.

It changes everything.

When I first started out, my form was a mess—shoulders hunched, head down, arms dangling. After every run, my upper back was toast. I remember one brutally humid morning in Bali, halfway through a 5K. I was cooked.

Then I remembered my “string cue”—imagine a string pulling you up from the top of your head. I straightened up, leaned in slightly, and boom—my breathing got easier. It felt like my body started working with me instead of against me.

Here’s what to focus on:

  • Stand tall. Don’t slouch. Imagine that invisible string lifting your head up. Keep your spine long and proud.
  • Lean forward slightly. Not from your waist—hinge from your ankles. It should feel like you’re just about to fall forward, and your foot catches you.
  • Engage your core. You don’t need to flex like you’re doing a plank, but stay lightly braced. Think “ready for a light punch” – just enough to stay stable.
  • Relax your shoulders. This one gets missed all the time. I literally drop my arms and shake them out mid-run if I feel tension creeping in. Reset and keep moving.
  • Eyes up. Not glued to the ground. Looking ahead naturally lifts your chest and sets your spine right. Plus, you won’t trip on a crack.

When you get this right, running gets smoother. You feel lighter. More flow, less fight.

Real Talk from the Trail

Some of this might feel weird at first—especially if you’ve been slumping for years. That’s normal. Your body’s learning a new habit.

But once it clicks, you’ll wonder how you ever ran any other way.

And trust me, this isn’t about chasing some picture-perfect “elite runner” form. It’s about feeling better, running stronger, and keeping your body happy over the long haul.

Arm Swing: Pump Back, Not Across

Most runners obsess over their legs. I get it—that’s what’s doing the pounding.

But your arms? They matter for your stride.

If your form feels off or you’re constantly dealing with side stitches, don’t just blame your core—check your arm swing.

I used to make a rookie mistake without even realizing it. During a workshop, a coach pointed out that I was swinging my arms across my chest like a boxer guarding his ribs.

It looked harmless, but that twist in my torso? It was messing with my balance and probably the reason I’d cramp up during faster runs.

Once I cleaned up my arm movement, it was like flipping a switch—my stride felt lighter, smoother. No more cramp. Just flow.

So What Should Your Arms Be Doing? Simple: Drive Them Back, Not Across.

Here’s how to make your arms work for you, not against you:

  • Bend your elbows to about 90 degrees. Keep them close but relaxed—not clamped to your ribs or flapping out like chicken wings. Picture an L-shape. Compact, chill, efficient.
  • Swing from your shoulders, not your elbows. Your hands should move from your waist up to around chest level. Coaches call it “hip to lip” or “pocket to ear.” 
  • Drive your elbows back. Think about elbowing someone behind you. That mental cue forces the right motion and helps your legs drive forward too. I still imagine an invisible runner behind me—keeps my form honest.
  • Don’t let your hands cross your body’s midline. Picture a line dividing you in half—your hands shouldn’t drift across it. If they do, chances are you’re twisting your torso and throwing everything out of sync. Some runners imagine a narrow hallway in front of them. Stay in your lane.
  • Your arms should swing with intention, not tension. Don’t clench your fists or shrug your shoulders. If your arms start feeling tight, shake them out mid-run and reset.

Want a quick drill? Stand still and pump your arms like you’re sprinting—just your arms. Drive them straight back. Feel the rhythm? That’s what you want while running—toned down a bit when jogging, but same motion.

When I finally fixed my swing, everything clicked. I wasn’t just avoiding cramps—I could charge up hills by pumping my arms a little more.

Head Position: Run Tall, Look Forward

“Keep your head up!” It’s not just something people yell at races to cheer you on. It’s legit running advice.

Your head controls the chain from your neck down—if it’s off, your whole form can go sideways.

Here’s the real talk on how to hold your head like a pro:

  • Eyes forward, not down. Gaze about 10–15 feet ahead. That keeps your posture tall and helps you spot what’s coming. Don’t get stuck staring at your feet—you’re not running to admire your shoes.
  • Don’t crane your neck. Looking down too long rounds your shoulders and collapses your chest. Try it right now—tilt your head down and feel how your whole upper body folds forward. Not great for breathing.
  • Chin level. Not jutting out. Not tucked in like a turtle. I once had a coach tell me to imagine balancing a book on my head while running. Sounds silly, but it helps you stay upright.
  • Ears over shoulders. This is the gold standard. If someone took a side photo of you, your ears should stack right above your shoulders. If your head’s poking out, you’re stressing your neck.

Did you know that for every inch your head leans forward, it adds around 10 extra pounds of pressure to your neck? No wonder it gets sore on long runs.

Oh—and don’t forget your face. Relax it. Drop the jaw tension. I’ve done mid-run cheek shakes and even blown out my lips like a horse to reset (yeah, I look ridiculous—but it works and always makes me laugh).

Hands and Shoulders: Keep It Loose, Not Lazy

Let’s talk tension — the kind you don’t notice until your shoulders are up by your ears and your fists feel like you’ve been punching walls for the last 10K.

If you’ve ever finished a run with a tight neck, sore forearms, or even tingling fingers, you’ve met the silent form killer: upper body tension.

Fix Your Hands First

Your hands aren’t just passengers. Clenched fists chain-react all the way up — tightening your forearms, then your biceps, then your shoulders. That’s energy you’re wasting, and in running, every ounce matters.

Here’s a trick I use (and teach): Pretend you’re holding a potato chip between your thumb and finger — light enough not to break it, firm enough not to drop it. Some runners literally train with chips in hand. Pringles don’t lie. Crack one, and you’re gripping too tight.

I personally go with a soft “OK” sign — thumb barely touching the side of my middle finger. Keeps everything chill. No curled fingers. No fists. Just flow.

Now Drop Those Shoulders

Your shoulders shouldn’t ride up like you’re bracing for a fight. Keep them down, relaxed. If they creep up mid-run (and they will), do what I call a “shrug-drop”: shrug your shoulders way up to your ears — then let them fall like dead weight. Boom. Reset.

Want a bonus posture fix? Gently squeeze your shoulder blades like you’re holding a pencil between them. Not tight — just enough to open up your chest and undo that desk-job hunch.

Quick Reset Tricks You Can Use Mid-Run

  • Shake it out. Drop your arms, dangle ‘em for a couple strides, then get back to form. Works like a charm.

  • Breathe deep. When you’re tight or anxious, your breathing goes shallow. Fix it with deep belly breaths — it calms the body and the brain.

  • Smile or laugh. Sounds silly, but it works. I sometimes force a grin on tough hills. Instantly loosens my face and helps my shoulders relax too. (And hey, running’s supposed to be fun, right?)

  • Drop your arms. If everything’s locking up, pause and let those arms hang. Shake ‘em out. Reset. Then back to business.

 

Forward Lean: Let Gravity Help You, Not Slam You

Here’s a form tip that changed the game for me: leaning slightly forward while you run. And I mean slightly. Think gentle slope, not nosedive.

I first came across this through the Chi Running method. They talk about leaning from the ankles — not the waist — to tap into gravity. I was skeptical. Thought I’d fall flat on my face.

But one day I gave it a shot.

And man — it clicked.

I wasn’t pushing harder, but I was moving faster. It felt like gravity was giving me a gentle pull, not dragging me down.

I thought, “This almost feels like cheating.” But it wasn’t — it was just smarter running.

Want to Feel It? Try This Drill:

Stand tall. Let yourself start to fall forward like a stiff board.

The moment you feel like you’re about to tip over, start running.

That angle — right there — is your sweet spot.

Form Fix Tips:

  • Lean from the ankles. Keep that body line tight — no bending at the hips.
  • Core on. Keep it tight like you’re doing a standing plank. That stabilizes everything.
  • Keep it small. A few degrees is all you need. If you feel like you’re fighting to stay upright, dial it back.
  • Use the downhills. Gentle downhill runs naturally put you in the right lean. Mimic that same feeling on flats.

When I combine a slight lean with a quicker cadence, I feel like I’m gliding. Less pounding, more flow.

Cadence: Step to the Beat

Let’s talk cadence—basically, how many steps you take per minute.

I used to ignore this until I realized how much it was messing with my running.

Fixing my cadence was one of those game-changing shifts that didn’t require any fancy gear—just attention and consistency.

Think of cadence like the rhythm of a song. The faster the beat (within reason), the smoother the tune. In running terms, a higher cadence usually means shorter, quicker steps instead of long, pounding strides. That translates into less stress on your joints and better form.

Most runners aiming for efficient form hit somewhere around 170–180 steps per minute on easy runs. It’s not some magic number—but it is a solid target zone that reduces overstriding and impact.

You land lighter, closer to under your body, and your knees, hips, and shins will thank you.

Here’s how you improve it:

  • Count your cadence: Run at your usual pace and count how many times one foot hits the ground in 30 seconds. Multiply by 4 (for both feet). If you’re under ~165, you’ve got room to bump it up.
  • Build up slowly: Don’t shoot for 180 right away. A 5% increase is a solid starting point. So if you’re at 160, aim for 168. Let your body adapt before inching higher.
  • Use music or a metronome: Apps that tick at 170 bpm help lock in rhythm. Or grab songs that match the beat—rock, pop, even EDM. Your brain will follow the tempo.
  • Think “hot coals”: I once read a Reddit post that said, “Run like you’re on hot coals.” That image stuck with me. You’ll naturally start lifting your feet faster, which prevents overstriding and teaches light contact.
  • Shorten your stride: You can’t increase steps per minute if you’re overreaching. Take slightly shorter steps so your feet land closer under you. Not only is this safer, it’s more efficient. No more heel-slamming out in front.

Now, let’s be real—180 spm isn’t gospel. That number came from elite runners, not weekend warriors.

Taller runners might sit in the 170s. The real goal? Avoid plodding at 150 with long strides that beat up your legs.

One study  showed even a 5–10% cadence bump can reduce joint impact. That’s big.

Going from 160 to 168 might seem small, but it means your knees and hips take less of a beating.

The science is clear: more steps, less stress, fewer injuries.

Personally, when I shifted from ~160 to ~174, my runs felt smoother. I wasn’t bouncing as much, and I didn’t feel like I was braking with every step. Cadence became my hidden gear.

Remember—cadence changes with speed. Don’t expect the same number when you jog and when you sprint.

But if you want an easy place to start improving form? Start with your easy-run cadence. It’s simple to measure, practice, and stick with.

Can Running Give You Abs? Let’s Get Real

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People ask me this all the time—especially newer runners or folks trying to get back in shape:

“Will running give me abs?”

I get it.

You see these lean, ripped marathoners flying past the finish line and think, “That’s it—just run more, and the six-pack will show up.”

Honestly?

I used to think the same thing.

Back when I first laced up, I figured the road to abs was just… more miles. I imagined my belly fat melting away with every step.

But here’s the truth bomb—running can help reveal your abs by burning fat, yeah.

But if you think running alone will carve out a six-pack, you’re setting yourself up for disappointment.

Quick and Dirty Answer:

Running burns calories. It can lower your body fat.

But that shredded look?

That comes from a mix of running, solid core training, a dialed-in diet, and brutal consistency.

No shortcuts. No hacks.

My “Running for Abs” Wake-Up Call

I remember the moment the illusion cracked.

I was in my 20s, running six days a week, chasing abs like they owed me money.

I’d knock out 5Ks before breakfast, fantasizing about the lean, cut midsection I’d see in the mirror.

Except… the mirror didn’t cooperate.

Months passed. My endurance was up. I could run farther than ever.

But those abs? Still buried under a layer of late-night pizza and zero core training.

That’s when it hit me: running wasn’t the problem. My approach was.

I was treating running like some magic bullet. But abs don’t come from cardio alone. They come from training smart, eating right, and building strength where it counts.

When I finally got my act together—ditched the junk food, added planks and lifts to my routine, and ran with purpose instead of just clocking miles—things changed.

My performance improved. My body leaned out. And slowly, those abs started to show. Not because of running alone—but because I finally treated it like part of the equation, not the whole thing.

That shift is why I hammer this message home to every runner I coach:

Don’t fall for the myths. Understand the full picture. And then get to work.

Why Running Alone Won’t Cut It

Sure, running is awesome cardio. It builds endurance, gets your lungs working, and yes—engages your core, especially when you’re pushing the pace or holding good form.

But just running won’t automatically bring out the abs.

Let’s talk about why.

Body Fat Is the Real Gatekeeper

Here’s the deal:

We all have abs.

Yep. Even if you’ve never seen yours, they’re there.

The catch?

They’re hiding under a layer of fat—and how much fat you carry determines whether they show or not.

To start seeing abs, you typically need to be around:

  • 15% body fat or lower for men
  • 20% or lower for women

(Everyone’s different, but these are decent ballpark numbers)

And how do you drop fat?

Calorie deficit.

Clean eating.

Smart training.

That’s where running helps—it burns calories.

But if you’re still smashing donuts and skipping strength work, your six-pack’s staying undercover.

I had a client who ran daily, swore off carbs, and did 200 sit-ups a night. But she wasn’t strength training, and her meals were all over the place. Her belly stayed soft—until we cleaned up the plan and approached fat loss from all angles.

That’s when her core started to tighten.

You Can’t Target Fat—So Stop Trying

One of the biggest fitness myths I’ve had to un-teach is spot reduction.

No, you can’t burn belly fat by doing more sit-ups. And no, running 5 miles a day won’t only trim your waistline.

Fat comes off your body in its own messed-up order—usually starting with places you don’t care about, like your face or arms. Your belly? That’s often the last to go.

So if you’re only running to flatten your stomach, you’re going to get frustrated fast.

Here’s what works:

Whole-body fat loss through smart, consistent training.

Pair running with core strength work and a clean, realistic eating plan. The fat will come off eventually—just not on your schedule.

How Running Can Actually Help You See Your Abs

Let’s be real — running isn’t some magic trick that gives you abs overnight.

But does it help? Hell yes, it does.

If your goal is to see your abs, running can play a major role — especially when it comes to torching fat and training your core without even stepping into a gym.

Here’s how I’ve seen running reveal abs — both in my own journey and with the runners I coach:

  • Fat Burn = Ab Reveal

Running is one of the best fat burners out there.

When you lace up and start logging miles, your heart rate climbs, your body taps into its energy stores, and over time, you start burning more calories than you take in. That’s how fat loss happens — simple math, really.

And the belly fat? That’s the first layer you’ve got to strip off if you want your abs to show.

According to research (yeah, this one’s backed by science), aerobic training like running is especially helpful at reducing belly fat — as long as you’re also eating like someone who gives a damn about their goals.

Every mile you run is like taking a hammer to that soft layer covering your core. You’re not “building” abs with every step — you’re uncovering them.

  • Core Engagement on the Run

Now let’s talk core. Ever notice how your abs tighten up when you’re sprinting or grinding up a hill? That’s not just in your head — your abs are firing to keep you upright and in control.

When you run hard — especially during sprints — your abs have to brace with each stride.

According to one exercise physiologist, sprinting actually forces your core to contract in a way that can lead to a bit of muscle growth too.

I always tell runners: Good running form is a core workout in disguise.

You’re not just building endurance — your abs are learning how to stay rock-solid for longer. Better posture. Better balance. Less wobble. That’s the real benefit.

  • HIIT Runs for Fat Loss

Want to take it up a notch?

Throw some interval training into the mix.

High-Intensity Interval Training (HIIT) is one of the fastest ways to burn fat. One review even showed that people lost around 28% more fat with intervals compared to steady-state jogging.

And here’s the kicker — HIIT keeps your body burning calories even after your workout is over. That “afterburn” effect is real.

You finish a hard session, and your metabolism keeps humming for hours.

I like to keep it simple: Sprint 100 meters, walk or jog for 30 seconds, and repeat that 10 times.

That’s 15–20 minutes of pain — the good kind — and your core will be sore tomorrow. Trust me. I tell my runners all the time: “This workout is like doing planks at full speed.”

And don’t just take my word for it. Studies are showing HIIT is very effective against fat loss.

So if you’re only logging slow, steady miles — no shame in that — but adding one HIIT session per week? That’s your fat-burning booster shot.

  • Hill Sprints = Core on Fire

Another underused gem?

Hills.

Running uphill is brutal, and that’s why it works. Gravity pulls you down, and your abs have to lock in to keep your form together.

It’s basically a moving plank. You’re driving your knees up, pumping your arms, and your midsection is doing overtime.

A lot of coaches (myself included) recommend hill sprints as a super useful tool. They don’t just torch calories — they build serious strength in your legs and your core.

Here’s a hill workout you can try:

Sprint hard up a hill, walk back down to catch your breath, then repeat.

Four or five reps is enough to leave your core buzzing. Stick with it, and your abs will start to feel like a steel plate.

  • Stay Consistent or Don’t Bother

Fancy workouts are cool. But if you only run once in a while, don’t expect miracles.

Consistency is what really builds results. If you want to lean out and see progress, aim to run most days — not just once a week.

Even basic cardio guidelines suggest 4–5 sessions a week, at around 30–45 minutes per session.

You don’t have to go all-out every time — please don’t — but make running part of your weekly rhythm. Mix in some HIIT. Hit some hills.

But most importantly, show up regularly.

You don’t earn your abs with one run — it’s a streak thing. Keep stacking those miles.

Want to See Your Abs? Build Them First

A strong core isn’t just about looking good — it’s about building strength you can use. And that means doing resistance work.

Think: planks, crunches, leg raises, bicycle kicks, Russian twists — the stuff that burns in all the right places.

Even big lifts like squats and deadlifts? Yep, those hammer your core too.

When I started adding serious core work to my routine, things changed.

Not overnight, but over weeks and months, I noticed my posture got better, my stride tightened up, and yeah — my abs finally stopped looking like a flat pancake.

Don’t be afraid of “bulking up” from ab work. You’re not going to turn into a bodybuilder by doing planks and side crunches.

Abs respond well to 2–3 sessions a week. That’s it. Slot them in after a run or on your off days. Even 10–15 minutes of focused core training can make a huge difference if you stick with it.

Here’s my usual breakdown:

  • Planks: deep core and spine stability
  • Crunches/sit-ups: upper abs
  • Leg raises/flutter kicks: lower abs
  • Russian twists/side planks: obliques (the side abs)

Mix and match, but don’t skip the hard stuff. Over time, your core tightens up — and once your body fat dips, those abs you built underneath finally show up.

Lifting Builds Abs Too — Don’t Sleep on It

Let me say this loud: strength training isn’t just for muscle heads. It’s one of the best ways to boost your metabolism and improve your overall body comp — especially if you’re chasing visible abs.

Lifting makes your body burn more calories even when you’re chilling on the couch.

And a lot of those lifts — deadlifts, squats, overhead presses — crush your core without you even realizing it. You’re bracing, stabilizing, holding good form — all of that is core work.

There’s this quote I saw on Reddit that nailed it:

“Every person on the planet that has really rocking abs got them by resistance training… You’re not going to get a well-muscled physique by running alone.”
Harsh? Maybe. True? Absolutely.

If you’re new to lifting, no stress. Start with bodyweight basics: push-ups, pull-ups, squats, planks. These moves build real-world strength and light up your core at the same time.

Got access to a gym? Great — toss in some:

  • Squats/lunges (your legs and core will thank you)
  • Overhead presses (engages your entire midsection)
  • Pull-ups or rows (sneaky core activators)

The cool part?

You’re not just chasing abs — you’re becoming a stronger, more powerful runner along the way.

 

 

The 7 Main Signs & Symptoms Of Ketosis

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keto diet

Trying out the keto diet for the first ? I know exactly how you feel.

My first keto attempt sucked.

I had the dreaded “keto flu,” this weird metal taste in my mouth, and zero social game at group runs. Imagine finishing a long run in the heat and turning down banana pancakes and a beer for… bacon and water.

Awkward.

But once I broke through that fog? It was like flipping a switch.

My energy evened out. My long runs felt smoother. I stopped bonking at mile 10. It didn’t happen overnight, but the shift was real — and I started to feel like my engine was running on rocket fuel made from coconuts.

If you’re a runner thinking about going keto, you’ve probably asked yourself:

  • What does ketosis actually feel like?
  • How do I know if I’m in it?
  • What’s normal, and what’s just plain weird?

That’s exactly what this guide is about. I’ll walk you through the signs and symptoms of ketosis — the good, the bad, and the “why do I suddenly smell like nail polish?” stuff. I’ll keep it honest, share what I’ve lived through, and throw in tips to help you get through the rough patches.

Let’s get to it.

What Is Ketosis?

Alright, before we break down the symptoms, let’s clear up the basics.

Ketosis (say it like “key-tow-sis”) is just your body flipping the fuel switch.

Normally, your brain and muscles run on carbs — think rice, bread, pasta, sugar. But when you cut carbs way down, your body gets hungry for fuel and starts breaking down fat instead.

That fat turns into ketones — and those ketones become your new fuel source.

In short? Ketosis = running on fat, not sugar.

Technically, you’re in nutritional ketosis when your blood ketone levels hit about 0.5 mmol/L or higher.

But let’s be real — most runners don’t have a ketone meter in their sock drawer. And the good news? Your body gives you plenty of clues (we’ll cover them all).

Important: This isn’t the same as diabetic ketoacidosis — that’s a serious medical condition. Nutritional ketosis is safe for healthy people and happens naturally when we fast or eat super low-carb.

In fact, it’s been around since humans were chasing antelope barefoot and going days between meals.

Keto Diet: The Short Version

So, how do you get into ketosis?

Simple: eat a ton of fat, moderate protein, and almost no carbs. That usually breaks down to something like:

  • 70–80% fat
  • 15–25% protein
  • 5–10% carbs

In real-life food terms? That means saying goodbye to bread, rice, fruit juice, pasta, and pretty much anything that lives in the snack aisle. You’ll be eating things like avocado, steak, eggs, nuts, olive oil, and spinach.

For most runners, this means keeping carbs under 30 grams a day — which is roughly one banana or a slice or two of bread. Yeah, it sounds brutal at first. And trust me, your body will complain for a few days.

Here’s a list of what to eat on the keto diet.

How long does it take to get into ketosis?

In my case, I started seeing signs around day 3. Stronger symptoms kicked in after about a week. Research backs this: most people enter ketosis within 2–7 days of seriously cutting carbs.

But adapting — like, really teaching your body to perform on fat — takes longer. Most experts say it takes 4 to 6 weeks to become truly fat-adapted. Some athletes need up to 8–12 weeks to see real endurance benefits.

I’d compare it to building aerobic base. Getting into ketosis is like jogging a 5K — quick. Fat-adaptation is like marathon training — it takes time, consistency, and patience.

Why the Heck Would a Runner Go Keto?

Great question.

For me, there were three big reasons:

  • Steady Energy. I was tired of hitting the wall in long runs. I’d run out of glycogen and feel like my engine died. With keto, I knew I’d be tapping into fat — and fat stores are pretty much endless, even for lean runners.
  • Mental Clarity. I’d read about how ketosis helps some folks feel sharper, calmer, more focused. As someone juggling coaching, training, and writing, that sounded like a win.
  • Weight Loss Curiosity. Yep, I was curious. Lots of runners drop weight on keto, mostly from losing water and eating fewer calories overall. One Reddit guy said he lost 7 pounds in a month and shaved nearly a minute per mile off his pace. That’s not nothing. (Just remember: a lot of early weight loss is water, not fat.)

But I won’t sugarcoat it — the transition was rough. I had no kick. My intervals felt like I was running in sand. And socially? It was weird turning down beer and bananas after a long Sunday run.

Still, I kept at it. Tracked my runs. Watched the symptoms. Adjusted. And eventually, my body started firing on all cylinders.

How to Tell If You’re in Ketosis (Without a Blood Test)

So, you’re wondering if you’ve actually hit ketosis — without needing a lab coat or pricking your finger? I got you.

Here are the clearest signs I’ve noticed (both in myself and in the folks I’ve coached) when your body finally flips that metabolic switch.

Quick Signs You’re in Ketosis:

  • Keto Flu: Like catching the flu without the germs. Headache, crankiness, and low energy in the early days.
  • Keto Breath: Fruity, sometimes like nail polish remover. Not cute, but a solid sign.
  • Short-Term Fatigue: You’ll probably feel weak in the gym or on your run the first week or two.
  • Digestive Drama: Constipation or sudden trips to the bathroom as your gut adjusts to the fat load.
  • Appetite Drop: You might start forgetting to snack. Ketosis can naturally quiet your hunger.
  • Stable Energy & Focus: Once you’re past the misery, your brain lights up. No sugar crashes.
  • Testing Confirms It: Ketone strips or breath testers can give you the hard proof.

Each one of these is like your body tapping you on the shoulder saying, “Hey, we’re switching gears here.”

Let’s unpack the big one first…

1. The “Keto Flu” (aka Your Carb Withdrawal Hangover)

This one’s a beast. Most people — myself included — get slammed with the keto flu sometime in the first week (usually between days 2 and 7). I like to think of it as your body’s version of a sugar tantrum. You’ve been feeding it carbs your whole life, and now suddenly you’ve yanked away its favorite treat. It freaks out.

How it feels (from my own foggy nightmare):

Day three hit me like a truck. My head throbbed. I was dizzy, confused, snapping at everything, and dragging myself up the stairs like I was 90. One moment, I was trying to journal — the next, I forgot why I even opened the notebook.

Legit brain fog.

My throat felt scratchy like I was about to get sick. I even had night sweats. I wasn’t alone — a friend told me that his first keto run felt like “the hardest 10K of my life” with full-body cramps and a splitting headache. 

Headaches. Weakness. Grumpiness. Nausea. Sleep troubles. It’s all part of the package.

Why it happens:

Your body’s dropping insulin fast, which tells your kidneys to flush out water and electrolytes. Suddenly you’re low on sodium, potassium, magnesium — the trio that keeps you from feeling like a dried-up raisin.

At the same time, your brain hasn’t figured out ketones yet, so it’s running low on fuel. Hence the fog and fatigue. It’s basically a system reboot.

Here’s how to survive it:

Rehydrate Like It’s Your Job

Drink water like it’s race day, and salt your food a little extra. I kept a shaker of Himalayan salt nearby and even added a pinch to water. Broth was my go-to. Aim for:

  • Sodium: 3,000–4,000 mg/day
  • Potassium: Around 1,000 mg/day
  • Magnesium: Roughly 300 mg/day

Replenishing these helped kill my headaches and leg cramps.

2. Don’t Starve Yourself (Yet)

Now is not the time to slash calories. If you’re hungry, eat. Fat is your friend here — almond butter, cheese, eggs. Your body needs to see the new fuel to use it.

3. Ease Up on the Training

As a coach, I rarely tell people to scale back — but during keto week one, you’ll thank yourself. I swapped my runs for brisk walks and kept heart rate low. Going hard too soon will just make the flu worse. Even Healthline recommends easing off the intensity until you feel more human again.

4. Taper Off Carbs (If Needed)

If cold-turkey feels brutal, you’re not weak — you’re human. Some folks do better slowly trimming their carb intake over a couple weeks. Fewer symptoms, same end goal.

2. Bad Breath (Yep, “Keto Breath” is Real)

Let’s just call it what it is—keto breath stinks. Literally.

It’s one of those weird little side effects that shows up early when your body flips the fat-burning switch. Your breath starts smelling… off. Some folks say it’s fruity. Others say nail polish remover. My girlfriend? She said I smelled like rotting mangoes. Romantic, right?

That smell comes from acetone—one of the ketones your liver cranks out when you’re in ketosis. It’s the same stuff you’ll find in nail polish remover. Your body doesn’t really use acetone for fuel, so it just dumps it—mostly through your breath and pee.

So yeah, if your breath suddenly smells like a high school chemistry lab, congrats—you’re burning fat.

According to Healthline and research noted in the Journal of Strength & Conditioning Research, this breath change is actually used to measure ketosis in clinical settings. Some breathalyzers can even estimate your ketone levels just by sniffing that sweet, weird air you’re exhaling.

What it feels like socially:

It’s awkward. No way around it.

As a coach, I’m around people a lot—especially on runs. I remember one morning, telling a story mid-run, super animated, and my buddy kept leaning away from me. I knew right then: the keto dragon had escaped my mouth.

Waking up with a dry mouth and that metallic-sweet aftertaste became normal. Water didn’t do much. I’d brush, rinse, chomp gum—but it stuck around. It wasn’t forever, though (thank God).

Here’s what helped me manage it:

  • Double down on mouth care. I brushed after every meal. Not just twice a day—every time I ate. I also added a tongue scraper. Trust me, that thing scrapes off more gunk than you think. Sugar-free mints and gum helped too—just make sure they’re actually sugar-free or they might kick you out of ketosis.
  • Stay on top of hydration. Dry mouth makes it worse. I kept a water bottle on me all day. The more hydrated I stayed, the better my breath got. Plus, keto can make you dehydrated in general, so it’s a win-win.
  • Try natural rinses. I found a drop or two of peppermint oil in water made a solid DIY mouth rinse. Just make sure your mouthwash isn’t full of alcohol or sugar.
  • Wait it out. Honestly, the best solution? Time. As my body got better at using ketones, the smell faded. After about a month, it was barely noticeable. Or maybe we just got used to it—hard to say.

3. Short-Term Fatigue & Sluggish Performance

Let’s be real—your energy might tank during the first few weeks of keto. Especially if you’re a runner. And if you’re trying to train for a marathon on keto, be ready to slow the heck down.

This isn’t just regular tired. It’s “why do my legs feel like wet logs?” tired. That 5K that used to feel easy suddenly feels like a half marathon.

The first few weeks of switching to fat for fuel are rough for a lot of us. 

Why it happens:

Your body is learning to run on fat. That’s it.

In the beginning, you burn through your stored glycogen fast—and along with it, a ton of water. For every gram of glycogen you lose, you also lose about 3 grams of water. That’s why you drop water weight so fast.

But here’s the kicker: with no glycogen left and your fat-burning engine still in warm-up mode, your muscles are running on fumes. You lose that explosive power, especially for sprints, lifts, or anything high intensity. (Healthline confirms this, by the way.)

Also—electrolytes? Gone with the water loss. That messes with muscle function, too. Cue the cramps, sluggishness, and that heavy-leg feeling.

Here’s what worked for me:

  • Ease off and train smart. Don’t expect to hit PRs in week 2. I backed off hard intervals and just focused on easy base runs. Think Zone 2 stuff—where fat can actually fuel you. Skip races, tempo work, and time trials for now. This is your adaptation window.
  • Sleep like it’s your job. I aimed for 8–9 hours, plus naps if I needed them. Stretching and low-stress activities helped me feel more human. Stress makes the fatigue worse, so I even threw in some walking meditation to chill out.
  • Dial in your electrolytes. Sodium, potassium, magnesium—all crucial. I took magnesium before bed to help with sleep and muscle twitches, and loaded up on potassium-rich foods like avocado and spinach. In week 2, I added an electrolyte powder, and that was a game changer.
  • Eat enough. Seriously. Keto doesn’t mean you have to eat less. If anything, you need more fat and protein in the beginning. I bumped up my calories a bit with things like coconut milk, nuts, olive oil—just to make sure I wasn’t under-fueling. Starving yourself during keto adaptation is a one-way ticket to crash town.

What I’ve learned since:

Once your body adapts, the steady energy is awesome. I could knock out 10+ miles fasted with no crash. That never happened on a high-carb diet—I’d bonk hard after 6–7 miles without fuel.

But it’s not all roses. Sprinting? 5K races? I felt slower. That’s where I learned to blend strategies.

On most days, I stick to keto-style eating for endurance. But if I’ve got a race or hard interval session, I’ll throw in a bit of carb pre-workout. It’s called “targeted keto,” and it works. An energy gel just before starting usually does the trick for me.

Read more about the impact of keto on runners here.

Stable Energy Levels and Mental Clarity 

Here’s the part of keto that doesn’t get hyped enough: the clean, stable energy and sharper focus you get once you’re over the initial keto flu. It’s not just about weight loss. Once you’re fully adapted and running on fat, your energy feels level all day.

You don’t crash, you don’t get hangry, and you don’t need a caffeine IV to survive the afternoon.

In fact, I’m a big coffee addict but I’d rarely finish my Latte when I’m on keto – as if my body saying “ah we don’t need that”.

The old 11 a.m. and 3 p.m. snack attacks? Gone. My brain was firing clean, and it felt like I was cruising all day.

This isn’t just personal hype either. Research published in Frontiers in Psychology found that ketosis may help fuel the brain more steadily, reducing energy dips and mental fog compared to a high-carb diet. Think of it like switching from a rollercoaster to a bullet train.

How it feels for running:

As a runner, the big win here is no more hitting the wall. When I was training for half marathons while on keto, I could go 10–15 miles without a gel or sports drink. No bonk, just steady energy.

One ultra-runner on Reddit mentioned doing 15-mile fasted runs needing only water and electrolytes. I’m not an ultra guy, but I can back that up for anything under 2 hours. It builds a kind of endurance confidence. You stop worrying about fuel and start trusting your body to just go.

Why it happens:

Once you’re in solid ketosis, blood sugar stays low and stable. You’re not riding that sugar spike and crash cycle anymore. Ketones, the byproduct of fat metabolism, are excellent brain fuel. Some studies even call them a “superfuel” for the brain. They’re being researched for everything from epilepsy to Alzheimer’s.

But for everyday life, they just make you feel more focused and stable.

Mood often gets better, too. For me, I became more chill and patient (my wife noticed it before I did). Once the early keto fog lifted, I found myself sharper, more upbeat, and far less reactive.

How to keep it going:

  • Stick with it. Don’t cheat yourself out of this clarity by yo-yoing in and out of ketosis. Save carbs for when they matter, like pre-race or big workouts.
  • Stay hydrated + salted. Sometimes you think you’re tired, but you just need salt. I always keep water with a pinch of sea salt handy. If I get sluggish, it’s usually hydration, not hunger.
  • Caffeine can be a rocket booster. I love a cup of coffee in keto mode. No crashes, just smooth focus. Bulletproof coffee is still in my rotation on big writing or coaching days.
  • Use carbs smart. If I’ve got a hard interval session, I’ll have a banana 30 minutes before. Doesn’t kick me out of ketosis long-term but gives that extra kick when needed.

Digestive Changes 

Alright, let’s talk gut. Keto can mess with your digestion at first. It’s common. Some folks get backed up. Others are sprinting to the toilet. It’s just your gut adjusting to a radical shift in how you eat.

When I started keto, I had a rough Week 2. My usual morning runner’s ritual? Gone. I felt bloated, sluggish, and kind of off. It wasn’t fun. But I knew it was part of the transition.

One of my buddies had the opposite problem – high-fat meals would send him running to the bathroom within 30 minutes. The gut needs time to rewire itself.

Why it happens:

  • Fiber drop: You ditch bread, grains, beans – and with them goes a lot of fiber. If you don’t replace that with low-carb veggies or chia seeds, things slow down.
  • Dehydration: Keto flushes water out fast. Less water = slower stool movement.
  • Fat overload: Your body isn’t used to high fat meals, so things can either get sluggish or move too fast.
  • Gut bacteria shift: Your gut bugs change based on what you eat. Fewer carbs = new bacterial balance. That shift takes time.

How to handle it:

  • Get your fiber in. Load up on leafy greens, avocados, chia seeds, flax, zucchini, etc. I started adding ground flax to smoothies and eating big salads daily.
  • Hydrate like a boss. Half your body weight in ounces of water – minimum. More if you live somewhere hot like Bali or sweat a lot (me = both).
  • Watch dairy and fake sweets. Some folks get clogged from cheese. Others get the runs from sugar alcohols in keto snacks. For me, packaged keto treats were a gut bomb, so I ditched them early.
  • Add magnesium. I take magnesium glycinate nightly. It helps with sleep and keeps me regular.

After a few weeks, things leveled out. I wasn’t as frequent as I was on a grain-heavy diet, but I found my rhythm. Don’t freak out if things change – your body is learning a new routine.

And if your gut feels fine? That’s great too. Everyone reacts differently. The key is to listen and adjust.

6. Reduced Appetite  

Once ketosis kicks in, your hunger dial shifts. A lot of people report that their cravings ease up, and that constant urge to snack? It fades.

This isn’t magic—it’s one of the keto diet’s biggest perks when it comes to fat loss. You’re still eating tasty meals, but the random “gotta raid the pantry” moments start to disappear.

I’ll be honest—I didn’t buy it at first. I thought, “No way I’ll stop being hungry all the time.” Then I lived it. And yeah, I had to eat my words… and fewer snacks.

How it feels (my take):

Before going keto, I was the guy who was always hungry. I’d eat a full breakfast, go for a run, and by 10 a.m., I was already thinking about my next snack.

On long-run days? Total fridge bandit. I was shoveling down food just to stay ahead of the hunger beast.

But something shifted a couple weeks into keto. I started skipping lunch by accident—not because I was trying to fast, but because I legit forgot to eat.

I’d have a big breakfast—eggs, cheese, avocado—and then suddenly it’d be 3 p.m. with zero cravings, no hanger, no brain fog. That was wild for me.

Even during marathon training, I could stick to two or three solid meals and feel fine. Smaller portions naturally felt “enough.” That steady energy—no crashes—was what hooked me.

Let me explain why does this happen so you won’t freak out:

  • Hormones shift gears. Research shows keto lowers ghrelin, the hormone that screams “FEED ME.” Normally, when you diet or lose weight, ghrelin shoots up and makes you ravenous. But in ketosis? Ghrelin chills out. At the same time, hormones like CCK (the “you’re full” signal) go up. Even leptin sensitivity may improve. One study even tied high ketone levels (specifically BHB) to lower hunger and higher satiety peptides [MDPI].
  • Blood sugar stays steady. Without the carb rollercoaster, you avoid those big crashes that make you want to devour a whole pizza. Think about it—how many times have you eaten a pile of pancakes only to feel starving again in two hours?
  • More protein, more fullness. Keto isn’t high protein, but it’s not low either. Most folks end up eating enough meat, eggs, and dairy to benefit from protein’s filling power. It slows digestion and signals your brain that you’re good. Honestly, bacon and eggs at 8 a.m. kept me fuller than any cereal or granola bar ever did.
  • You stop fighting your food. When you stop counting every calorie and just eat to satisfaction, your body starts playing along. With fat and protein doing their job, most people fall into a mild calorie deficit without even trying. I didn’t obsess over numbers. I just ate real meals, and over time, the fat came off naturally.

Here how to manage it:

  • Listen to your body, but don’t under-eat. If you’re never hungry, great. But don’t push your intake so low that you’re undernourished—especially if you’re training. I had days where I only ate twice, but I made sure those two meals were loaded with veggies, fats, and protein. Just skipping food isn’t the goal—fueling smart is.
  • Match food to your training. I noticed that after big workouts—especially long runs—my hunger kicked up a notch. So I planned for that. If I wasn’t super hungry right after, I still made sure to get in something small—like a protein shake or cheese and nuts—within an hour. That helped recovery. Then later, when hunger snuck back in, I was ready for a real meal.
  • Use the freedom to ditch the junk. One of my favorite things about reduced appetite on keto? I wasn’t pulled toward crap food. I stopped needing nightly snacks and didn’t miss them. That made space for better choices—whole foods, different protein sources, and way more veggies. Just don’t fall into the trap of eating the same thing daily. Mix it up and keep those nutrients coming.
  • Fasting, if it fits. A lot of keto folks slide into intermittent fasting without even trying. I sometimes did a 16:8 schedule (skipping breakfast), and it felt natural. But don’t force it—especially if you’re training hard. I often run fasted in the mornings, but I always eat a solid brunch afterward. Find what feels right. Keto gives you flexibility—that’s a tool, not a rule.

7. Testing for Ketones: When You Want Cold, Hard Proof

Let’s be real—sometimes, you want more than just a “feeling” to know you’re in ketosis. You want proof. That’s where testing comes in.

You’ve got three main ways to check:

  • Blood meters: Measures beta-hydroxybutyrate (BHB). This is the big one—your cells actually use it for fuel.
  • Breath analyzers: Detects acetone—yep, the same stuff behind keto breath.
  • Urine strips: Looks for acetoacetate, the ketones your body dumps early on when it hasn’t figured out how to use them well yet.

If you’re in ketosis, these numbers will spike compared to a regular carb-heavy state. For example, blood BHB levels from 0.5 to 3.0 mmol/L mean you’re in nutritional ketosis, according to the Journal of Strength & Conditioning Research and other solid sources.

How It Feels

You won’t “feel” the test itself (unless we’re talking a finger prick). The real hit is mental.

The first time I used a blood meter was about a week into my third keto attempt.  I poked my finger, dropped the blood on the strip, and boom—1.2 mmol/L. I was pumped. It was like seeing a gold star on a test you didn’t study for. I even did a happy little dance in my kitchen.

Urine strips were my entry point. I saw dark purple on day three and thought, “Okay, this is working.” But here’s the catch: after a few weeks, those strips didn’t show much—even though I felt more dialed in than ever.

That’s because your body gets better at using ketones, so less spills out in pee. If you’re sticking with keto long-term, blood testing is your best bet for accuracy.

Why It’s Worth Doing

Testing ketones isn’t mandatory, but it helps in a few solid ways:

  • Reassurance: Not sure if that brain fog is from keto or just a bad night’s sleep? A quick test can clear things up.
  • Learn Your Threshold: I found out I drop out of ketosis around 45g of carbs, but I’ve coached runners who stay in even at 60g. Everyone’s different.
  • Understand What Affects You: Tough workouts bumped my ketones up. Stress and poor sleep? They pulled them down.
  • Avoid Slip-Ups: When you know you’re testing tomorrow, that late-night cookie feels less worth it.
  • If You’re Going Deep: For medical uses (like epilepsy), numbers matter more. But for runners or fat-loss folks, any ketosis is good enough.

Pro tip? Don’t obsess. I used to chase high numbers (like 3–4 mmol) thinking more was better—but that just led me to overeat fat and cut back protein. Bad call. Now I shoot for 1.0–1.5 mmol and feel amazing.

The Tools & How to Use Them

1. Blood Meters

These are like glucose meters. Finger prick, drop of blood, done. Brands like Keto-Mojo, Precision Xtra, and Nova Max are legit. You’ll get a clear mmol/L reading. Most folks in ketosis fall between 0.5 and 3.0. I usually landed around 1.2 to 1.5.

Downsides? Strips cost $1–2 each, and pricking your finger isn’t fun. I tested 2–3 times a week, tops. If you’re a data geek, you might go daily—fasted mornings or post-meal checks can show patterns.

2. Breath Meters

These pick up acetone, another ketone byproduct. You just breathe into the device—some show a color (like Ketonix), others give numbers (like Biosense). They’re decent, not perfect.

Studies back them up, but your breathing style affects the results.

I used one early on. Watching it shift from blue to red as I adapted was a cool motivator. Bonus: no recurring costs after buying the device.

3. Urine Strips

The cheapest, easiest intro tool. Pee on the strip, check the color. The darker it goes, the more ketones are in your system.

During week one, they’re super helpful. I remember hitting pink on day 3 and feeling like I won the keto lottery.

But they fade fast. After a few weeks, the readings drop even if you’re still in ketosis. That’s your body getting better at using ketones. Hydration also messes with the results.

Still, for beginners, they’re a great “you’re on the right track” nudge.

Do You Need to Test?

Nope.

If you’re feeling the signs—less hunger, clear focus, steady energy, maybe some keto breath—you’re probably in ketosis. Testing is optional. But if you’re a numbers person or tweaking things for performance, it’s a helpful tool.

Here’s how I usually coach it:

  • Short-term keto? Grab some urine strips and call it a day.
  • Going long-term or doing cyclical/targeted keto? Consider a blood meter.
  • Just want peace of mind? Spot-checking once or twice a week works fine.

Just don’t let the numbers boss you around. This isn’t school—you’re not getting graded. Ketosis is a tool, not a scoreboard.

Final Thoughts

When you see those ketones show up on the meter, know this: your body is running on a different kind of fuel now.

That’s powerful. You’re burning fat. You’ve changed gears.

I still get a little spark of excitement seeing a 1.2 or 1.5 reading.

But don’t chase the number just to feel successful. The real win is feeling stronger, clearer, and more in control. That’s the stuff that sticks.

 

How To Choose Compression Pants for Running

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Compression Pants for Running

I’ll be honest: back in the day, I used to side-eye guys in compression tights.

I figured they were either trying to look like superheroes or just copying elite runners they saw on TV.

I remember thinking,

“Why would anyone squeeze into those things unless they were racing Kipchoge?”

But like a lot of things in running, experience changes you.

Over the years — especially coaching newer runners and getting humbled on trails — I’ve come to see compression gear differently.

I’ve watched beginners finally enjoy pain-free runs, trail runners stay protected from the elements, and marathoners bounce back faster post-race… all thanks to a good pair of tights.

So here’s the truth — from someone who used to laugh and now owns more pairs than he wants to admit.

Let’s break it down.

So, Do Compression Pants Actually Help?

Look — they won’t make you a speed demon overnight.

But they can make the miles feel smoother.

The science backs it up: compression helps reduce muscle vibration and can delay that deep ache that creeps in during longer runs (source: VU.edu.au).

They’re also help fight off thigh chafing (if you know, you know), and they’re surprisingly good at keeping you warm when the temperature drops .

But maybe the biggest perk?

Recovery.

According to VU research, wearing compression gear after a hard run can speed up muscle recovery, reduce soreness, and improve blood flow.

That’s not hype — that’s data. One 2023 study showed that runners who wore compression for four hours post-run recovered faster and believed in the gear more after feeling the results.

I’ve had days when I finished a long run, showered, and immediately slipped into my compression pants. Sometimes, I even sleep in them after races — not sexy, but hey, it works.

Let me dive a little deeper into the benefits of compression gear for runners…

Why Runners Actually Wear Compression Tights 

Let’s go beyond the ads and break down what these things really do for runners:

🔹 Chafing Prevention

This is the big one.

Compression fabric hugs your skin like a second layer, so there’s no thigh-on-thigh crime mid-run.

I’ve coached beginners who ditched cotton shorts and finally made it through long runs rash-free. That alone makes compression gear worth trying.

🔹 Muscle Support & Less Jiggle

Compression pants hold everything in — which means less bounce, less wasted energy, and more stability.

There’s a fancy term for it: muscle oscillation. But all you need to know is this: your legs feel more “together,” especially when you’re tired.

Some runners even describe it like wearing a hug or weighted blanket on your legs. I’ve felt it on trails — especially on rocky terrain — where the tightness gives me better balance and awareness of each step.

🔹 Better Blood Flow = Longer Lasting Legs

Good compression gear helps push blood back up to your heart.

That means more oxygen to your muscles and less build-up of the junk that causes soreness.

It’s not some miracle drug — but the benefits show up on those back-to-back training days, when your legs aren’t totally trashed.

🔹 Warm When It’s Cold (And Cool Enough When It’s Not)

In cold or windy weather, compression pants trap just enough heat to keep your legs warm without turning into a sweat swamp.

I’ve done some long chilly runs in the mountains, and my compression tights were the only reason I didn’t turn into an ice sculpture.

Even better, some fabrics breathe enough that you can wear them in warm-ish weather without overheating. They’re like a smart shell: warm when needed, cool when it counts.

🔹 Recovery Game-Changer

This one’s personal.

I’ve had marathon days where every muscle in my legs screamed “retire.” I’d pull on compression tights after the race, and by the next morning, I was moving like a human again — not a zombie.

Multiple studies agree: compression tights used after a tough session can improve circulation and reduce muscle soreness. It’s not magic — it’s smart blood flow.

🔹 Mental Edge

Don’t underestimate this part.

When I slide into compression gear before a big run, I feel ready.

It’s the same reason some people have “lucky” race socks — it’s not just about performance, it’s about mindset— and honestly, if something makes you feel good before a run, that’s a win.

Trail Running in Compression Tights: 

Now, if you’re hitting the trails, compression tights go from helpful to hell yes territory.

I’ve run enough jungle races in south east Asia to know that one bad scratch can mess with your whole stride.

But when I wear compression tights, they act like a barrier—like trail armor. No more bloody scratches, itchy skin, or bug bites all over my calves.

Support-wise? They’ve got your back there too.

When I’m bombing down technical descents or grinding out a long ultra, my legs take a beating.

Compression tights help reduce that muscle shake—especially in the quads and calves. Less vibration = less damage = faster recovery.

Simple math.

Personally, I double up: compression leggings and compression socks. That combo helps my legs feel steady, especially on gnarly descents and river crossings.

And let’s talk weather.

Out on exposed ridges or up in the mountains, the sun and wind can mess you up.

Instead of constantly reapplying sunscreen that sweats off in five minutes, I’ll sometimes throw on a pair of UV-protective compression tights. Some of the better brands advertise UPF 50+—basically sunblock in fabric form.

I’ve also been caught in monsoon-level downpours during trail races. While everything else was soaked and freezing, my tights at least kept my legs from going numb.

Quick tip: If you’re running through bug-heavy zones or poison ivy territory, tuck those tights into your socks. Might look goofy, but it works.

Do Compression Tights Help Prevent Injuries?

Short answer: They won’t fix bad form—but they can help support your stride when things get rough.

Some compression tights, like the ones from CW-X, have built-in support bands that act like a gentle brace for your knees.

I’ve coached a few runners with IT band issues who swear by these on tough trail runs. They say it’s like someone’s holding their knees together on every downhill.

Even basic compression gear can help you stay more aware of your form when you’re dead tired. That little squeeze around the legs is a reminder to engage your muscles and stay sharp.

If you’re new to trail running—or just want to stay out there longer without wrecking your legs—compression tights are worth a shot.

Just don’t cheap out.

Flimsy pairs will rip the second they meet a thorn bush. I’ve torn more than one cheap pair before I learned to invest in gear that can take a beating.

Fit & Sizing: The Muscular Runner’s Struggle is Real

If you’ve got tree-trunk quads or calves that don’t fit into skinny jeans, welcome to the club.

One thing I’ve learned after coaching hundreds of runners—especially the more muscular ones—is that compression tights are hit or miss if the sizing’s off.

Too loose and you lose the point. Too tight and it feels like you’re being vacuum-sealed.

I’ve had runners come to me frustrated—“How do I find tights that actually fit both my thighs and my waist?”

Totally fair.

Most brands size based on some imaginary runner with noodle legs and a flat butt. That’s not all of us.

Here’s what I tell runners with bulk: Look for brands that label their gear “athletic fit” or use 4-way stretch.

That extra give can save you from feeling like you’re stuffing a Thanksgiving turkey into lycra. Brands like CW-X actually recommend measuring both your waist and the thickest part of your thigh—finally, someone gets it.

Should You Size Up?

Tempting, I know.

But here’s the catch: size up too far and the gear loses its compression power. Then it’s just tight pajama pants.

A good pair of tights should hug your body, not strangle it.

Try squatting, high-knees, even a few strides in place when trying them on. If the waistband rolls down or the seams dig into your skin? Nope. Try again.

I once bought a pair that felt great until I ran in them—halfway through my tempo run, they were halfway down my butt.

Lesson learned.

Fit Hacks for Muscular Runners

  • Drawstring waistbands help if you need to size up for your thighs but still want the tights to stay up.
  • Stick with running brands like Nike, 2XU, or Under Armour—they usually leave more room in the legs.
  • Avoid cheap knock-offs. I’ve seen runners get chafed raw from low-quality seams. One guy told me every off-brand tight he tried gave him thigh burn, but his Nike ones? No issues, ever.
  • Flat seams and smooth materials make a huge difference—especially for runners with thick legs that rub together.

What About Length?

Tall runners often get the short end (literally). I’ve had to go up a size just to avoid the ankle peekaboo.

Some brands offer “tall” lengths—worth hunting down. If not, try ¾-length tights—they hit below the knee and dodge that awkward mid-calf look.

On the flip side, shorter runners may find tights bunching at the ankle. No shame in rocking calf sleeves or even trimming them if needed.

Quick PSA: Ditch the Underwear

Please.

Compression tights are made to be worn commando.

That’s why they have that gusset built in—it’s there to reduce seams and prevent chafing. I’ve seen folks complain about discomfort, only to find out they were wearing boxer briefs underneath.

Just don’t.

If modesty’s a thing, throw a pair of shorts on top like most guys do.

Look, if your first pair of tights feels like medieval torture gear, don’t panic.

It’s trial and error.

Use sizing charts, read reviews, and listen to other runners built like you. When you find that perfect pair, you’ll know it. You’ll move better, feel supported—not squeezed—and most importantly, you won’t be thinking about your pants mid-run.

Do Compression Tights Really Work? Let’s Keep it Honest

I’ve been asked this a dozen times: “Do compression tights actually do anything, or are they just expensive yoga pants for runners?”

Let’s cut through the hype. I looked at the science, tested it myself, and here’s what really matters.

🔹 They Won’t Make You Faster… But They Might Keep You Running Stronger

Studies—including one from the Journal of Strength & Conditioning Research—show that compression tights won’t improve your VO₂ max, top-end speed, or race time.

So no, wearing tights won’t turn you into Kipchoge overnight. But—and this is key—they reduce muscle vibration when your foot strikes. That bounce your muscles take with every step? Compression limits it.

I notice it most on long runs. Less wobble = less post-run soreness. When I wear tights on 20K+ runs, I feel fresher the next day. That’s a win in my book.

🔹 Recovery is Where They Really Earn Their Keep

This is the sweet spot. Compression helps increase blood flow and reduce swelling, according to multiple studies. One even found runners who wore them for 4 hours post-run had less soreness and faster strength recovery.

I’ve done this after hill repeats, and the next morning, I’m not limping like a zombie. That recovery boost makes it easier to stay consistent—and that’s how you actually get better.

🔹 They Sharpen Your Awareness

There’s some science suggesting compression might improve proprioception—that fancy word for “knowing where your limbs are.” Basically, that snug squeeze helps you stay in tune with your form when you’re tired.

Late in a long run, when my mechanics start to wobble, the tight wrap on my thighs reminds me to straighten up and not shuffle.

🔹 And Yeah, They Boost Your Mindset Too

Let’s be real—half of running is mental. If tights make you feel like a serious athlete, that’s not placebo—it’s focus.

Wearing mine post-workout signals to my brain, “I’m in recovery mode now. Let’s bounce back stronger.” That kind of mindset keeps me sharp even when the legs are toast.

Features That Actually Matter (From a Runner Who’s Been There)

Not all compression tights are created equal—and trust me, I’ve had enough pairs ride down mid-run to know the difference.

So when you’re shopping for a new pair of compression jogging pants or tights, don’t just go by the brand or looks.

Here’s what actually matters, from one runner to another:

Compression Level: The Squeeze That Works With You

This is what you’re paying for. Some brands slap a number on it—like 15-25 mmHg—and others just call it “medium” or “firm.”

For running, that sweet spot is usually somewhere in that 15–25 mmHg range: snug enough to support, but not so tight it feels like your legs are in a blood pressure cuff.

Bonus if the tights are graduated compression (tighter near the ankle, looser as it goes up). That helps with blood flow. Most quality running tights do this by default, but it’s worth double-checking.

Fabric & Breathability: Don’t Let Sweat Win

You want fabrics that work as hard as you do. Think moisture-wicking and quick-drying.

Most solid pairs are a nylon-spandex blend. If you train in heat like I do here in Bali, lightweight, breathable materials are your best friend—especially around sweat zones like behind the knees and lower back.

Running in the cold? Go for thermal tights with a brushed interior.

Also, high-quality fabric = durability.

Cheap tights thin out fast or tear on trails. Look for anti-odor or antimicrobial treatments too—because nobody wants to smell like a gym sock by mile five.

I used to buy whatever was on sale… until I ripped a hole sliding over a rock during a trail run.

Pay for durability upfront—it’s cheaper than a busted run and bloodied knees.

Waistband & Fit: The War Against Sag

A tight that fits well stays up, period. I swear by a wide waistband that hugs the midsection without cutting into it.

And a drawstring?

Absolute game-changer. Without it, you’re one sprint away from mooning traffic.

Check for flatlock seams, too—they cut down on chafing.

I had a pricey pair from 2XU with a drawstring that still slipped mid-run. The waistband looked great but didn’t hold. I spent most of the run yanking them back up.

Not fun. Always check reviews for fit complaints—if people mention “constant adjusting,” skip ‘em.

Pockets: Because We’ve All Got Stuff

These days, pockets are non-negotiable—especially if you run without a vest.

Some tights give you a tiny zipper pocket in the back waistband (barely fits a key), others add side thigh pockets that hold phones, gels, and even a soft flask if you jam it just right.

What I look for?

If I’m trail running, I want easy-access side pockets for snacks or my phone. I’ve even tried some women’s compression tights just because the pockets are better designed. No shame—go with what works.

If you’re the minimalist type, you might be okay with a key pocket. But if you’re logging long miles or hate running with a belt, aim for a pair with real storage.

Length & Cut: Know Your Preferences

You’ve got options: full-length, ¾ capris, and shorts.

Full-length gives you the most coverage and muscle support.

Capris free up the lower leg—great for warmer days or gym work.

Shorts are all about anti-chafe and thigh support, with less bulk.

Some folks even layer tights under running shorts for modesty or to get extra pockets. Totally fair game.

Also, pay attention to the cut—men’s, women’s, or unisex. Women’s tights often have higher waists and more shape in the hips; men’s might offer more room up front. Try different ones and don’t worry about the label—just find what fits you best.

Other Little Features That Make a Big Difference

  • Reflective strips: If you run at dawn or dusk, you need to be seen. Reflective logos or 360° detailing can save your life.
  • Ankle zippers: Old-school, but still awesome if you hate wrestling sweaty tights off post-run.
  • Reinforced panels: Extra knee or rear fabric? Great for trail runners or folks who want durability.
  • Crotch lining or dual-layer panels: Avoids the dreaded see-through squat test. (Please. We’ve all seen it happen.)
  • UV protection: If you run under strong sun, fabrics with a UPF rating are a great bonus.
  • Style and color: Black is classic, but if a loud pattern gets you fired up to run—go for it. I’ve got a neon pair I save for weekend group runs. They always start conversations, and honestly, they make me smile.

Bottom Line: Know What You Need

Before you buy, ask yourself:

  • Do I need pockets or not?
  • Is sliding down a dealbreaker?
  • What’s my climate like?
  • Will I use these mostly for trails or road?

A trail runner in rainy Oregon needs something different than a Florida road racer.

Once you find the pair that hits your sweet spot—stays up, supports well, fits your needs, doesn’t annoy you mid-run—don’t let go.

The Ultimate Guide to Strengthening Your Obliques

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Oblique Exercises

I’ll be honest—when I first started running, I barely knew what an oblique was.

Side planks? Russian twists?

Nope.

I thought a few crunches here and there were enough.

Here’s the truth.

If you’ve ever felt your form fall apart late in a race—or ended a long run with lower back pain—you’ve probably experienced what I call the “core crash.”

The good news? You can fix it. And it starts with those forgotten side abs.

In this guide, I’ll show you:

  • What your obliques do (beyond looking good)
  • Why they’re mission-critical for runners
  • How to train them in a way that helps—not hurts—your stride

You’ll get the science, a few mini confessions from my own training, and yes—I’ve done the research and even eavesdropped on Reddit threads to bring you what real runners are saying.

By the end, you’ll have a no-BS blueprint to run taller, last longer, and build a core that works just as hard as your legs.

What Are Obliques, Really?

Put your hands on your sides, just below your ribs—that’s your obliques.

There are two sets of them: external and internal, and together they form the muscular straps that keep your torso from wobbling like a noodle when you run.

External Obliques

These guys are the outermost layer—if you’re lean enough, they’re what pop when you twist. They run from your lower ribs toward your pelvis, diagonally. They’re the ones that fire up every time you turn your body or lean sideways.

Fun twist (literally): when you rotate to the right, it’s your left external oblique doing the heavy lifting.

That criss-cross firing is what helps stabilize your spine when you’re turning or running.

These muscles don’t just move you—they hold you together. They support posture, keep your core tight under pressure, and even shield your internal organs.

Basically, your external obliques are like your built-in suspension system.

Internal Obliques: The Hidden Powerhouse

These sit just under the externals, and they run the opposite way—forming an upside-down V. You can’t see or touch them, but they matter a lot.

When you twist, both sides of your internal obliques kick in to stabilize and guide that motion. They also help resist over-rotation, which is huge for runners. If you’ve ever felt your upper body twisting wildly when you’re tired, weak internal obliques might be the reason.

Together, these layers build a 360° core that isn’t just for show—it’s built for performance.

Obliques in Action: Why They Matter for Runners

Your obliques do more than help you twist during yoga. Here’s how they work for you on the run:

Lateral Flexion

Every time you reach down to the side or sway while turning a corner, you’re using your obliques. When you’re on uneven trails or dodging a pothole mid-stride, strong obliques help you stay upright instead of tipping like a shopping cart with one busted wheel.

Forward Flexion

Yes, the “crunch” motion. While the rectus abdominis (the six-pack) takes the lead, your obliques are right there assisting. Going uphill? They’re keeping you from folding backward.

Rotation Control

This one’s massive for runners. Your upper body naturally rotates opposite your legs—right leg forward, torso goes a little left, and vice versa. Obliques make sure that twist is controlled, not floppy.

They’re like the rudder on a boat—guiding just enough movement to stay smooth and efficient.

Stabilization & Anti-Rotation

Maybe the most underrated job: preventing what shouldn’t happen. Obliques stop excessive side sway and torso collapse. Every time one foot hits the ground, your body’s fighting gravity on one side. Obliques help keep your spine straight and your pelvis level.

Without them, all that energy leaks sideways instead of pushing you forward.

You Can’t Spot-Reduce Fat—But You Can Build a Stronger Core

Let’s bust a myth: no, doing a thousand side bends won’t melt off your “love handles.” That’s mostly fat sitting on top of the muscle. You can’t spot-target fat loss—that’s just not how the body works.

But here’s what will happen if you train your obliques smart:

  • That area will firm up.
  • You’ll feel more stable, more upright, and more confident mid-run.
  • Over time, with fat loss and consistent work, that definition will start to show.

Forget vanity. This is about building a body that performs, mile after mile.

How to Use This Oblique Workout For Runners

You’ve got options. Treat these 7 as a circuit—go one after the other. Or pick 3–4 and tack them on after a run or strength session. I like to throw them in after a leg workout, when I’m already gassed—just like late in a race.

Shoot for 2–3 core sessions a week. Consistency beats one “core destroyer” day a month.

Big tip: Quality over quantity. Eight perfect Russian twists beat twenty sloppy ones every time. And don’t forget to breathe—no holding your breath like you’re grinding out a deadlift.

As you train, keep that navel pulled in slightly. That’s your deeper core—your transverse abdominis—doing work behind the scenes.

Let’s get into it.

1. T-Stabilization (Side Plank T-Pose)

How to do it: Start in a plank. Shift your weight to your right side. Rotate into a side plank, stacking feet and raising your top arm so you form a “T”. Hold for 30–60 seconds, keeping hips lifted and obliques tight. Then switch sides.

Sets/Reps: 2–3 rounds. One hold per side = one set.

Why it works: You’re training your side core to resist gravity—just like when you’re on one foot mid-stride. Bonus: it hits shoulders and glutes too.

2. Side Plank Crunch

How to do it: Start in a side plank on your forearm. Top hand behind your head. Bring your top knee and elbow together in front of you, crunching through the oblique. Return to start.

Sets/Reps: 8–10 crunches per side, 2–3 sets.

Why it works: Your bottom side is holding you up while the top side moves. This builds endurance and dynamic strength at the same time. Exactly what you need when you’re twisting or bounding over roots mid-run.

3. Russian Twist

How to do it: Sit down, lean back to 45°. Hold your hands at your chest or grab a weight. Twist side to side, tapping the floor. Lift your feet for more challenge.

Sets/Reps: 12–16 total taps, 2–3 sets.

Why it works: Teaches your body to rotate with control—and more importantly, to stop that rotation. Great for anyone who runs trails or takes tight turns.

4. Lying Side Oblique Crunch

How to do it: Lie on your side, knees bent. Hand behind your head. Crunch your top shoulder toward your hip. Focus on the squeeze—small range, big burn.

Sets/Reps: 10–15 each side, 2–3 sets.

Why it works: You feel exactly where your obliques are firing. Helps find imbalances too—one side weak? You’ll know real quick.

5. Windshield Wipers

How to do it: Lie on your back. Knees up, arms out. Lower legs side to side, like windshield wipers. Stop just before the floor. Pull back to center using your core.

Sets/Reps: 8–10 total reps (one each direction = 1), 2–3 sets.

Why it works: Builds anti-rotational strength. Think of it like putting the brakes on mid-twist. It’s gold for trail runners and anyone wanting better torso control.

6. Around the World (Weighted Trunk Circles)

How to do it: Stand tall with feet shoulder-width apart. I like to turn my toes slightly out and keep a soft bend in the knees—it gives me that solid, ready-to-move stance.

Grab a light weight—maybe a 10 lb plate or kettlebell. No need to go heavy here. Hold it in front of your chest with both hands. Brace your core like someone’s about to smack you in the gut (playfully… hopefully).

Now press the weight overhead—arms straight but not locked—and start circling it around your head, like you’re drawing a halo. Go clockwise first. That means elbows bend and shoulders move as you guide the weight around: right side of your head, behind, left side, then back to the front.

You’ll feel your obliques fire hard to stop you from tipping or twisting. That’s the good stuff. Do 8 to 12 circles, then switch directions and go counter-clockwise.

Sets/Reps: 8–12 circles each direction = 1 set. Do 2–3 sets.

You can go heavier later, but smooth control beats brute strength. No wild swinging—this is about staying steady while things move around you.

Why it works: This move hits your core from all angles. Perfect for runners—especially if you trail run or deal with uneven terrain. Your core’s job is to keep you upright and moving forward, no matter what’s going on underfoot.

7. Spiderman Push-Up

No spiders, I promise—but it does make you feel like you’re climbing walls. This one’s a full-body grind: chest, arms, shoulders, obliques, and a core that’s on full alert.

How to do it: Start in a solid push-up position. Hands a bit wider than shoulders, legs back, body in a straight line. Can’t do regular push-ups yet? No big deal—drop to your knees. It still works.

Now, as you lower into the push-up, bring your right knee toward your right elbow, like you’re crawling sideways up a wall. Keep it close to your body—your right obliques are gonna crunch like mad. At the bottom of the push-up (just above the floor), pause for a sec, then push back up and return your foot.

Switch sides on the next rep: left knee to left elbow.

If it’s too much, skip the push-up and just hold a high plank while driving the knees. Once you’ve built up a bit more strength, add the push-up back in.

Sets/Reps: Each rep = one push-up and one knee drive. Do 8–10 reps total (4–5 each side), for 2–3 sets. And don’t let your form go to trash—better to do five good ones than ten sloppy reps. If your form fades, switch to plank knee drives and finish strong.

Why it works: This is runner gold. Every time that knee comes up, your obliques light up. Meanwhile, your arms, chest, and shoulders build the strength to hold good form—even when you’re tired mid-run.

Wrapping It Up: Your Oblique Routine in Action

And there you have it—the full breakdown of the seven oblique moves I rely on. Whether you’re a beginner or a seasoned runner, these core tools are your insurance policy for better posture, stronger form, and fewer late-run wobbles.

Here’s how to use them:

  • New to this stuff? Start with 3 or 4 moves from the list. Focus on clean reps and how each one feels.

  • Already got a strong core game? Hit all 7 in a row. Boom. One 20–30 minute workout that’ll leave your sides sore in the best way.

Quick Coaching Tips

  • 2–3 sessions per week is plenty. Your core needs recovery like any other muscle. If you went hard on Monday, give it a break Tuesday.

  • Make it harder when it gets easy. Add reps, slow things down, or add weight when bodyweight feels too light.

  • Form over ego. Twisting too far or rushing leads to tweaks. Controlled moves build strength, protect your back, and train good habits.

Let’s Get Real — Your Turn

Now it’s your move. Pick two of these exercises and give them a shot in the next 24 hours.

No fancy setup, no perfect timing. Just commit to it. Do it after an easy run or while watching Netflix. Doesn’t matter. Just start.

Then, pick two more for later this week. Add them after your cross-training day or recovery jog.

These don’t have to be perfect sessions—just consistent ones.

Let me know how it feels. Are you noticing more control? Less wobble? Better posture? Drop a comment or DM me. Let’s make this a conversation. You train better when you train with purpose.

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The 7 Best Oblique Exercises To Try – Conclusion

There you have it.

The above oblique exercises workout routine is all you need to build strong and powerful side abs. Just make sure to perform the seven side abs exercises on a regular basis while staying within your fitness level the entire time.

In the meantime thank you for dropping by.

Keep Running Strong

David D.