Running Blisters Explained: Causes and Solutions For Runners

running blisters

Got blisters? Don’t let them slow down your running game! We’ve all been there, and I’m here to tell you that there’s no need to hang up your running shoes for good.

In fact, with the right know-how, you can treat those pesky blisters and keep them from ruining your runs.

In this article, we’re diving deep into the world of running blisters: what causes them, how to treat them like a pro, and most importantly, how to kick them to the curb for good. Ready to hit the ground running?

Let’s jump right in!

Running Blisters Explained

Picture this: You’re in the middle of an exhilarating run, the wind in your hair, and the world at your feet. But then, it happens – that telltale burning sensation that reminds you of an unwelcome guest: blisters.

Yep, those pesky little bumps that seem to have a knack for showing up just when you least expect them.

So, what exactly is a running blister? Well, think of it as your body’s way of saying, “Hey, I need a break!”

Blisters are like the little alarms that go off when the outer layers of your skin decide to have a friction-filled party. They rub together, break apart, and fill up with not-so-pleasant fluid.

Now, here’s the kicker – anything that cranks up the friction can make these blisters throw an even bigger tantrum.

We’re talking about improper running shoes, the ones that are either too tight or feel like they’ve got a mind of their own. And let’s not forget about bad running form – it’s like an open invitation for blisters to crash your running party.

But wait, there’s more! Sometimes, it’s not your shoes or your form but your feet themselves that can lead to blister trouble. Conditions like hammertoes, bunions, and heel spurs are like the troublemakers of the foot world, making you more susceptible to these irritating bumps.

Now, where do these blisters like to hang out the most? Well, they’ve got a soft spot for areas like the arches, the soles of your feet, and those poor little toes.

Why? Because these spots love to cozy up to your running shoes, engaging in a non-stop rubbing marathon.

The Blistering Process

Have you ever wondered what’s cooking beneath that bubbly surface? Well, here’s the lowdown, and trust me, it’s more intriguing than you might think.

Stage 1: The Epidermal Tear

So, picture this: you’re out on a long run, miles under your belt, and suddenly, you start feeling that familiar hot spot on your foot. That’s when the blister story begins. It all kicks off with a tiny tear in the epidermis – that’s the fancy term for the upper layer of your skin.

Stage 2: Separation Anxiety

Now, the real action starts. The outer layer of your skin decides to have a little separation party from the inner layers. It’s like they’re saying, “We need some space!”

So, they create a gap, a pocket of emptiness if you will, while keeping the surface intact.

Stage 3: Lymph Fluid Invasion

As if the separation shindig wasn’t enough, here comes the guest of honor – lymph fluids. These little guys seep into that gap, filling it up under the affected skin.

It’s like a mini swelling party that’s just getting started. The pressure builds, and voilà, you’ve got yourself a full-blown blister.

Bonus Stage: The Blood Vessel Twist

And for the grand finale – sometimes, things take a dramatic turn. A blood vessel in the vicinity might decide to add a little extra pizzazz to the mix. That’s when you end up with a blood blister.

Yep, it’s as intense as it sounds. Blood vessel rupture, fluid buildup, and a vibrant shade of red – it’s a blister with a twist!

For more on blisters and the science behind treatment, check the following scientific articles:

How to Treat Blisters For Runners

Most cases of running blisters aren’t medical emergencies but shouldn’t be ignored—especially when they’re too painful.

In fact, some blisters can get infected if you don’t take care of them early and properly.

Here’s how to safely treat running blisters in the comfort of your own home.

race warm-up

“To Pop or Not to Pop—That is the Question.”

Imagine this scenario: you’re out on a run, pounding the pavement, and suddenly, you feel the unmistakable presence of a blister. But here’s the deal – if it’s not causing you pain, it’s okay to let nature do its thing. You see, blisters have a tendency to break on their own eventually, and when they do, the fluid drains naturally.

Now, let’s talk about the big, bad blisters – the ones that are throbbing and causing you agony. When you’ve got a blister that’s making every step painful, it’s time to take matters into your own hands – but don’t worry, we’ll guide you through it.

Safely Draining a Running Blister: Step by Step

Do the following for a safe blister drainage procedure.

Clean Hands Rule:

First things first, wash your hands thoroughly. No shortcuts here – use soap and water to make sure those hands are squeaky clean.

Needle Sterilization:

If you’re going to pop that blister, you’ll need a trusty needle. But before you get to work, sterilize it! You can wipe it down with some alcohol or go the extra mile by boiling it for a solid 10 minutes. Safety first!

Piercing Strategy:

Now, it’s time to be precise. Carefully pierce the blister in several spots, but aim for areas close to the blister’s edge. This will allow the fluid to drain effectively.

Fluid Drainage:

Get yourself a clean piece of gauze or cotton – we’re talking pristine here! Gently press on the blister to encourage the fluid to drain out. But here’s the golden rule – leave the skin covering the blister intact.

Antiseptic TLC:

After the fluid is out, it’s time for some antiseptic love. Apply an antiseptic cream to the wounded area – this helps keep nasty bacteria at bay.

Second Skin Saver:

For an extra layer of protection, consider using a second skin product like Band-Aid Blister Block. It adds another level of defense against unwanted intruders.

No Peeling Allowed:

Repeat after me – “I will not peel the excessive skin!” Let that skin peel on its own time. Trust the process. Peeling it prematurely can expose your blister’s sensitive underbelly to potential infections.

Dealing With Blisters in The Middle of A Race

So, you’re in the middle of a race – be it a middle-distance sprint or a long-haul endurance challenge – and suddenly, there it is, that unwelcome blister making its grand entrance.

What do you do? Here’s your playbook:

Stop at a Medical Station:

Most races, especially organized ones, have medical stations strategically placed along the route. Consider these your pit stops for foot-related emergencies. When a blister strikes, make a beeline for the nearest medical station.

Let the Pros Handle It:

At these medical stations, you’ll find seasoned professionals who know the ins and outs of dealing with blisters. They’ve seen it all and can provide expert advice and assistance.

Assessment and Treatment:

The pros will assess your blister, taking into account its size, location, and severity. Based on their evaluation, they’ll recommend the best course of action. Sometimes, it might be as simple as draining the blister or providing padding to reduce friction.

Return to the Race:

Now, here’s the good news – with a bit of luck and the right care, you should be able to get back in the race pain-free. The pros are equipped to offer quick solutions so you can continue chasing your race-day goals.

Why It’s the Best Approach

Dealing with a blister during a race is no joke, and here’s why turning to the medical station is your best bet:

Medical stations offer immediate care, ensuring you don’t waste precious time fumbling with your blister or trying to tough it out. They’ll get you back on track faster.

These medical professionals deal with runners’ woes day in and day out. They know what works best and can provide tailored solutions for your specific situation.

How to Prevent Running Blisters

Want to avoid running blisters in the future?

Do the following.

Minimize Friction

Alright, let’s talk about the real MVPs of your running journey – your shoes! Whether you’re a seasoned pro or just starting out, your choice of running shoes can make or break your experience.

When it comes to preventing those pesky blisters, it all starts with proper footwear.

Here’s your guide to finding the perfect pair of running shoes and avoiding blisters like a pro.

The Shoe-Blisters Connection

Let’s get straight to the point – shoes are often the culprits behind those annoying blisters that plague many runners.

Ill-fitting trainers can turn your exhilarating run into a painful ordeal, particularly in areas like the arches, under your toes, and around the ends of your toenails. But fear not because we’ve got the playbook to help you make the right shoe choices.

Rule #1: Proper Fit

The golden rule of choosing running shoes is that they should fit like a glove but not too tight! You want to leave enough room inside the shoe for your feet to breathe and move comfortably. Here’s how to nail the perfect fit:

Aim for at least a thumb’s width of space between your longest toe and the end of the shoe. This gives your toes room to wiggle without feeling cramped.

Rule #2: Test Drive Your Shoes

Before committing to a pair of running shoes, it’s like dating – you’ve got to test the waters! Don’t just grab the first pair you see and hit the road. Instead, follow these steps:

Try on different pairs:

Explore a variety of brands and models to see which ones feel the most comfortable. Everyone’s feet are unique, so what works for one runner may not work for another.

Test drive them:

Once you’ve picked a potential pair, wear them around for a bit. Walk, jog, and let your feet get accustomed to the shoes. This “breaking in” period is essential to prevent blisters and ensure maximum comfort.

Additional Resource – Your guide to runners itch

Choose Running Socks

Socks play a vital role in keeping your feet comfortable and blister-free during your runs. They’re not just an afterthought; they’re a crucial part of your running gear.

Here’s why:

Extra Support:

Running socks are designed with your comfort in mind. They offer extra cushioning and support in all the right places, reducing the risk of blisters.

Moisture Management:

Sweaty feet are a breeding ground for blisters. Proper running socks are excellent at wicking moisture away, keeping your feet dry and blister-free.

Friction Fighters:

Running socks are your first line of defense against friction. They reduce the chances of your skin rubbing against your shoes, a common cause of blisters.

Say No to Cotton

Now, let’s address the sock no-no – cotton. While cotton socks might be cozy for lounging around, they’re a big no-no for running. Here’s why:

Cotton soaks up sweat and moisture like a sponge, increasing your risk of blisters.

Instead, go for specialized running socks designed to keep your feet happy. We recommend synthetic options like polypropylene socks or brands like WrightSocks, Teflon, or CoolMax. These socks are moisture-wicking pros, ensuring your feet stay dry and blister-free.

Double Trouble – In a Good Way!

If blisters have been a persistent problem for you, here’s a pro tip – double up on your socks. When you wear two pairs of socks, any friction occurs between the socks themselves rather than between your skin and the sock. It’s like an extra layer of protection for your precious feet.

Prepare for Rainy Runs

For those unpredictable rainy runs or races, always have an extra pair of socks on hand. Wet socks are a recipe for disaster, increasing your chances of blisters. Switching to dry socks, mid-run can make a world of difference.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Apply Lubricants

You’ve got your shoes and socks sorted, but there’s one more trick to keep those blisters at bay – lubricants. Think of them as your secret weapon against friction, the arch-nemesis of blister-free running.

Here’s why.

Lubricants act as a protective barrier between your skin and your trainers. They’re like the bodyguards of your feet, reducing the friction that can lead to blisters.

If you’ve got dry skin or skin with cracks, you know how vulnerable those areas are to blisters. Lubricants step in to keep these trouble spots in check.

What’s more?

Applying a lubricant is a breeze. It’s a simple step that can make a big difference in your running comfort.

Apply Liberally (But Not Too Much!)

Now, let’s talk application. The key here is to strike a balance – apply enough to protect your feet, but not so much that you turn your shoes into a slip ‘n slide.

Here’s how to do it right:

Trouble Areas: Start by identifying the areas of your feet that are prone to blisters or where you tend to develop dry skin. These are your trouble spots, and they deserve extra attention.

When it comes to lubricants, you’ve got options. Many runners swear by good ol’ petroleum jelly – it’s affordable and readily available. But if you’re looking for specialized products, consider brands like Sportlick, Runners Lube, Body Glide, Chamois, or Sports Shield. Your pick may come down to personal preference.

Last but not least, don’t skimp on lubrication. Apply it generously to your feet, paying close attention to those trouble areas. A little extra now can save you from a lot of discomfort later.

Running Blisters – The Conclusion

There you have it! If you’re serious about treating and preventing foot blisters when running, then today’s article has you covered.

The rest is just details.

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

Thank you for stopping by

Why Runners need More Calcium

calcium for runners

Eating well is important for any runner, whether you’re running for fun or training for your 11th marathon.

Healthy sources of carbohydrates, protein, and fats should make the core of a well-balanced runner’s diet.

But what about calcium?

Are you having enough of it?

The fact is, calcium is one of the most abundant minerals in the body.

Your body may contain as much as two pounds of it, with 99 percent stored in the skeletal structure of bones and teeth.

In today’s post, we will dig deep into the role of calcium as well as share a list of some of the calcium-rich foods to consume to get the nutrient.

Is it really worth it?

Let’s roll…

Why Runners Need Calcium

Running is a fantastic weight-bearing exercise that strengthens the bones like nothing else.

But there’s a little caveat—it does so only when you supply your bones with enough calcium—otherwise, the miles will take a toll on your bones.

In fact, if you’re dealing with a calcium deficiency, running can actually weaken your bones, making them more prone to cracks, fractures, breaks, and other injuries.

Of course, not all bone injuries, such as stress fracture, stem from a lack of calcium, but getting enough of the nutrient is one step in the right direction.

Runners are, after all, all about taking the right steps.

Here are some of its main roles you might have never heard before:

  • Aiding in proper muscle function,
  • Improving cardiovascular function,
  • Regulating nerve signaling,
  • Lowering blood pressure,
  • Keeping healthy blood vessels,
  • Preventing insulin resistance.

I can go on and on about the importance of calcium for runners (and humans), but by now you should get the big picture.

How Much Calcium Do You Need?

As a general rule, shoot for  1,000 to 1,200 mg of calcium per day if you’re under 50, and 1,300 mg for those older than 50, according to National Academics of Sciences, Engineering, and Medicine.

A 1,000 mg is of calcium is roughly the equivalent of one glass skim milk, one cup of plain yogurt, or one thick slice of cheddar cheese.

And more importantly, get your calcium from food sources instead of supplements.

Your body responds and benefit better with natural products instead of pharmacy made.

Calcium-Rich Foods For Runners

Calcium naturally occurs in a lot of foods and beverages and is added to many others.

Add the following items to your eating menu to get enough calcium.

Raw Milk

Milk is one of the highest concentrated sources of calcium.

One cup of cow’s milk has roughly 270 to 350 mg of the nutrient.

This equals 25 to 30 percent of the recommended daily intake.

What’s more?

One cup of the stuff also has 50 mg of magnesium and 500 mg of potassium. These are important for:

  • Proper hydration,
  • Improving bone density,
  • Improving muscle function,
  • Regulating metabolism, and
  • Boosting blood circulation.

Kale

Looking for a plant-based source of calcium? Look no further than kale.

One cup of raw, chopped of kale has roughly 100 mg or 10 percent of the RDA.

Kale’s calcium is also more bioavailable than milk calcium.

That’s not the whole story.

While packing no more than 30 calories per serving, kale provides twice daily recommended allowance of vitamin A, and plenty of vitamin C, and vitamin K.

It’s also a good source of protein, dietary fiber, iron, folate, thiamin, phosphorus, magnesium, and manganese.

Try this recipe.

Sardine

If you like seafood, you’ll like this one.

Seven sardine fillets—about a 3.75-ounce can – contain roughly 320 mg of calcium or 30 percent of daily recommended allowance.

That’s a lot.

The salty little fish also is a fantastic source of vitamin B12, an important nutrient for the nervous system and brain health.

It also contains a good dose of vitamin D and omega 3’s oils.

Try this recipe.

Plain Yogurt

One cup of plain yogurt packs in roughly 320 mg of calcium—that equals 30 percent of the RDI.

What’s more?

Some types of yogurt contain live probiotic bacteria, which help soothe constipation, prevent diarrhea, and enhance digestion.

Yogurt is also a fantastic source of vitamin B-12, potassium, phosphorous, and protein.

Additional resource – Probiotics For Runners 

Watercress

This mineral-rich green leafy vegetable is one of the not-so-popular cruciferous plants in the world.

One cup—34g– of the aquatic plant contains 41 mg of calcium.

Watercress has more iron than spinach and as much as vitamin C as oranges per serving.

This veggie also packs in folate, protein, copper, pantothenic acid, vitamin A, and potassium.

For leafy greens, nothing tastes better than a nice watercress salad.

You can also add it as a side dish to your main meal.

Try this recipe.

Additional resource – Sodium for for runners

Broccoli

With one cup packing 44 mg of calcium, this leafy green veggie can stand its ground when it comes to its calcium punch.

What’s more?

This cruciferous veggie is a fantastic source of vitamin C—in fact, it packs twice the vitamin C of an orange.

Plus, broccoli contains a lot of riboflavin, thiamin, iron, magnesium, selenium, phosphorus, and dietary fiber.

But, don’t cook it too long, since it will release the good stuff quicker.

 

Cheese

Cheese, in virtually all its varieties, is an excellent source of calcium.

For instance, parmesan cheese packs in about 330 mg per ounce serving.

That’s the equivalent of 33 percent of the daily recommended intake.

Other cheese varieties with the highest amounts of calcium include Romano and Swiss cheese.

What’s more?

Cheese is also an excellent source of vitamin A and vitamin B12—essential nutrients for immune function and energy levels.

Cheese a good source of protein—this can help you feel full for longer, preventing hunger pangs and improving recovery. Research has also linked cheese consumption to a lowered risk of heart disease and metabolic syndrome.

Just keep in mind that cheese is high fat and calories.

So if you’re wary of dietary fats or looking to lose weight, then consume it in moderation.

Almonds

Do you love munching on nuts?

Then you should be eating plenty of almonds.

Other than good taste, one ounce— about 23 whole almonds —packs in 75 mg of calcium or 8 percent of the RDI.

When oil-roasted, the calcium content jumps to 450 mg.

That’s a lot! You can add it to your salad or simply add Himalayan salt and ready to go!

What’s More?

Almonds contain three grams of fiber per ounce, as well as healthy protein, packing about 10% of your daily requirement of protein.

Although almonds are rich in fats, they contain the healthy kind of fat that helps reduce bad cholesterol levels while providing a plethora of health-improving benefits.

calcium for runners
Glass of refreshing raspberry milkshake for breakfast

The 12 Best Stretches For Runners

runners stretches

Looking for the best stretches for runners?

Then you have come to the right place.

Running is a fantastic cardiovascular exercise.

I love to run, and it’s great knowing that it’s good for me too.

But there’s a catch. (Isn’t there always a catch?)

This high impact sport also puts a lot of stress on your body, especially on the lower limbs and joints.

The build-up of this stress can hinder flexibility and mobility in the lower body, which can in turn limit performance and increase your injury risk.

You don’t want that, and I don’t want it for you.

The Road to Trouble

With every stride you take, your lower limbs are forced to flex and extend over and over to propel you down the road.

As you log more and more miles,  your overworked muscles and tendons develop scar tissue, tension, and imbalances, compromising your running performance and increasing the risks of common overuse injuries such as Achilles tendonitis and IT Band Syndrome.

What’s the Takeaway?

Stretching your muscles after a run can help you counteract the high impact effects of running, as well as help you release much of the tension and tightness resulting from hitting the pavement.

In fact, I would go as far as to say that post-run stretching can help you prevent post-workout soreness and stiffness, although there is not scientific study backing up my claim.

It’s been just my experience, so try it and  see if it’s gonna work for you.

Also, stretching helps you become more flexible (duh) and help you ward off many of the mobility issues that many runners have.

In other words, stretching will make your running more efficient and enjoyable—both short, and long term.

The Fallacy of Pre-Workout Static Stretching

Plenty of research has looked into the effects of pre-training static stretching and found a negative rather than positive impact on endurance, strength, and explosive performance, especially when the stretch is held for longer than 30 seconds—your classic high school static stretching.

More research has also revealed that pre-workout stretching has little to no impact on injury prevention.

Check the research here.

How to Stretch

When you should be stretching is after a run, when your muscles are warm, and the risk of tearing a muscle and injury is low.

Here’s how to make the most out of it:

Stretch in a focused and slow manner, holding each stretch for 30 to 60 seconds.
Avoid bouncing or making jerking motion while stretching.

This is a common mistake that could result in a pulled or pulled muscle.

Focus on your breathing.

Breathe out to further release into the stretch, letting go of any tension in the muscle.
Stretch gradually to the point of discomfort, but not one bit beyond the pain zone.

What to Stretch?

Don’t you know which muscles you need to stretch?

Here they are:

  • The hamstrings—the muscles located on the back of your thighs.
  • The quadriceps—the muscles at the front of your thighs.
  • The hip and the muscles around it, such as the gluteals, the lateral rotator, the adductors group, and the iliopsoas.
  • The calf muscles.
  • The upper body and lower back, too. That includes your arms, neck, chest, and upper back muscles.

The Best Stretches For Runners

Without further ado, here’s a list of my favorite runners-friendly stretches.

Enjoy!

Targeted Muscle: The Hamstrings

The hamstrings are prone to injury, especially among runners.

Tight hamstrings can lead to pulled muscles and lower back problems.

They can also hinder range of motion, which limits running efficiency.

Here are two runner’s stretches to help you improve your hamstring’s flexibility and mobility.

1: Standing Single Leg Hamstring

Stand with your feet hip-distance apart.

Bend your right knee slightly and extend your left leg in front of you, pointing your toes up.

Holding this position, lower your upper body towards your knee and reach your hands toward your left foot’s toes as far as you can.

Hold this position for 30 seconds, then switch to the other side.

2: The Lying Hamstring Stretch

Lie flat on your back with your legs extended and your back straight.

Keeping your left leg extended on the floor, pull your right knee to your chest.

Put your hands behind your right knee and slowly straighten the leg towards the ceiling, keeping both hips on the floor.

Hold for 30 seconds, then switch sides.

Targeted Muscle: The Calves

The calves are runner’s most overworked muscles, and inflexible calves set the stage for strains, shin splints and plantar fasciitis.

Boosting this muscle’s flexibility and mobility can also improve your stride length and cadence.

3: The Runner’s Calf Stretch

Stand facing a wall.

Then place both arms on the wall with your arms extended and your back straight.

Step your right leg backward while keeping your heel planted to the ground and your leg extended without bending your knee.

To stretch the calf, lean forward slightly towards the wall while actively pressing your back heel into the ground until you feel a good stretch in the muscle.

Breathe deeply and hold for 30 seconds or more, then switch sides.

Targeted Muscle: The Quadriceps

Flexible quadriceps muscles are the key to stronger knee lift and speed, while tight quads are one of the main causes of the dreaded “runner’s knee.

4. The Standing Quadriceps Stretch

Start by standing with your legs hip distance apart.

Stand tall, while holding your right foot behind your butt, with your knee pointing to floor.

If you need it, grab a chair for balance.

Keep your thighs lined up and your core engaged throughout the stretch, holding for no more than 30 seconds.

Repeat with the left leg.

Targeted Muscles: The Hip Flexors

For most runners, the hips are the weakest link.

Ignoring them can set the stage for runner’s knee, Iliotibial Band Syndrome, lower back pain and other trouble.

It’s happened to me.

In fact, I believe that tight hip flexors are the reason I suffered from knee problems for so many years.

5. The Hip Flexors Lunge Stretch

Begin in a kneeling position and lunge forward with your right leg, keeping your left knee pressed to the floor.

Extend your hips forward until you feel a stretch down the front of your left leg around your hips.

Repeat on the opposite side.

6: The Pigeon

This is one of my favorite yoga poses for runners.

It targets the hip flexors and the lower back.

Assume table position (on your hands and knees with a flat back).

Bend your right knee and bring it forward to a comfortable position between your hands
Take your left leg and stretch it fully behind you
Exhale and bend down to the ground.

Make sure you’re resting your torso on your leg and rest your head on the floor.

Targeted Muscles: The Lower Back Muscles

This is another major muscle group you need to stretch regularly to release running stress, improve mobility in the lower body, and prevent aches and pains.

7. The Lower Back Knee Crossover Stretch

Lie on your back with your legs extended and your back straight.

Bend your right leg and grab your right foot.

Keeping your left shoulder on the floor, grab the outside of your knee with your left hand and guide it across your body and towards the ground on your left side.

Try to move your knee closer to the ground while keeping both shoulders in contact with the floor.

Go back to starting position and repeat the same stretch on the other side.

You can end this runners’ stretch routine by doing Shavasana.

Lay there on your back, with your arms and legs spread at about 45 degrees and breathe deeply.

It’s good for you!

8. Hip Flexors & Psoas Stretch

Muscle targeted: The hip flexors and the Psoas

Proper Form

Start off by getting into a forward lunge position, then place your hands on your lead knee.

Next, lower your left knee to the ground, then to stretch, press down with your hands and extend the hips forward until you start feeling a stretch in front of your thigh, groin and hip.

While keeping your pelvis tucked.

Hold the stretch for 30-seconds, then switch sides.

9. The Forward Hang

Muscle targeted: lower back, glutes, hamstrings, and calves

Proper Form

To perform this powerful stretch, start off by standing with your feet hip-distance apart and knees slightly bent.

Next, on the exhale, bend at your waist and fold forward from the hips reaching for the floor.

Reach as far down as you can and grab onto your shins, ankles or toes.

For more stretch, interlace your fingers behind your back.

Hold the stretch for one full minute and breathe deeply to release any tension in the lower back, hamstrings and calves.

Additional Resource – 13 Exercises to improve running

10. The Standing Chest Stretch

Muscle targeted:

Chest and shoulder muscles.

Proper Form

Stand tall with your feet shoulder-width apart.

Next, lace your fingers together behind your back and straighten your arms.

Then, with your arms straight, squeeze your shoulder blades together while aiming to extend your elbows out to the sides to open and stretch your chest.

Hold the stretch for 30- to 45-second, then slowly release your arms to the sides.

11. Standing IT Band Stretch

Muscle targeted:

The Iliotibial Band, which is a group of fibers that run along the outside of your thighs.

Proper Form

Begin by standing tall, then cross your left leg behind your right and point the toes of your left foot out about 45 degrees.

Next, while engaging your core, lean slightly forwards and to the right side until you start feeling a stretch on the outside of your left leg.

To stay on the safe side, make sure to lean against a chair or a wall.

Hold the stretch for 30-second, then switch to the other side.

12. The Inner Thigh Stretch

Muscle targeted: Adductors and the whole groin area

Proper Form

Stand upright with your back straight, feet wider than the hips, and toes turned out.

Next, slowly bend your knees, squatting straight down, while keeping your hands on your thighs, until you start feeling a stretch all over the inner thighs.

Make sure to keep your shoulders relaxed and back straight throughout the stretch, and never allow your knees to move past your toes.

Hold the stretch for 30- to 45-second, then slowly press back to starting position.

Bonus Stretches For Runners

The IT Band Stretch

Stand tall with your legs together, then place your left leg behind your right leg, both feet flat on the floor, toes pointing forward and, legs straight

Next, while keeping both legs straight; lean your hips towards the left side and reach your right arm overhead and to the left.

You’re doing this the right way once you feel the stretch down the outside of your right leg and around your hip.

Hold the stretch for 30 to 45 seconds, then switch sides.

Still looking for a deeper stretch?

Place your feet farther apart while bending the front knee and keeping the back straight the entire time.

Additional resource – Single leg bridge for runners

The Low Lunge

Step your right foot forward in a runner’s lunge, drop your left knee and release your back foot.

Make sure your right knee is bent to 90 degrees, and left knee on the ground.

Next, while engaging your core, draw your right hand up onto your right thigh, then hold the stretch for 45 to 60 seconds.

The Lying Hamstring Stretch With Cord

Lay down on your back, upper body relaxed.

Next, while keeping your left leg straight, pull the right one toward your chest, then loop a chord around it.

Next,  push away with the foot, gently pulling the leg toward the ceiling.

You should feel a light stretch higher up in the hamstring.

Make sure to keep both knee straight, with the opposite leg flat on the floor

Hold for 30 to 45 seconds, then repeat with the opposite leg.

The Standing Quadriceps Stretch

Stand tall, feet together and core engaged.

Next, while balancing on the left leg, bring your right heel up, then gently pull it toward the right flat, then hold the right ankle and keep your knees together.

Make sure to stand straight and do NOT lean forward or sideways.

Hold on to something for balance if you feel wobbly.

The Piriformis Stretch

Lie on your back, both knees bent at 90 degrees.

Lift the left leg off the ground toward your chest until you feel the pull in the pelvis, then place your ankle on top of your right knee.

Hold the pose for 30 to 45 seconds, then slowly release the left leg back to the floor, straight the right leg, and switch sides.

The Groin Stretch

Sit down on the floor, with your legs in front of your, soles of the feet together and close to your body.

Keep your back straight while bringing your feet closer to your body to intensify the stretch.

While keeping the back straight and core engaged, hold your feet with both hands, then allow for your knees to fall toward the ground.

Next, slowly lean forward pushing the knees toward the floor.

5 Hill Running Workouts Guide For Beginners

a bunch of runners hill running

Hill running is no easy walk in the park.

It requires a mix of stamina, strength, technique, and sheer will-power.

That’s why lots of runners have a love/hate relationship with hills.

If you tend to avoid the hills because they’re challenging and/or don’t know how to tackle them, then today’s article is perfect for you because I’m gonna show you how to master them once for you all.

But first things first, let’s dive into some of  the reasons why you  should love the hills instead of loathing them.

The Benefits of Hill Running

Running uphill increases leg-muscle power, boosts fitness, and engages the muscles of the core, lower body, and the arms in ways that that different than running on flat surfaces.

When you run uphill, you will tend to lift your knees in an exaggerated way, you will be driving your arms forcefully, and be doing your best to push off from your toes, strengthening almost every muscle in your body.

Not only that, since hill workouts are often very intense, they can also increase your VO2 max and endurance level as your cardiovascular systems works hard to keep pace with the increased energy needed to go uphill.

In other words, hill running will make you a stronger, faster and a better runner.

Therefore, whether you are doing short hill sprint, long hill repeats, or adding drills into your hill workouts, these are key to any training program.

a runner doing a hill run

Word of caution before you start hill running

Please keep in mind that hill training is tough.

As a result, to steer clear of injury, head to the hills after building a solid base of endurance and strength.

Hill training is intensity to the extreme.

That’s they should be done no more than one per week—especially if you are a beginner.

How to Conquer Hill Running

If you’re one of those runners who hate running hills, it may because you’re doing hill workouts the wrong way.

Apply the following hill training guidelines, and you may look forward to uphills and downhills during your runs.

1. Find a Good Hill

If this is your first time running hills, start with the basics.

First, find a runnable hill—one that’s not too long and not too steep.

The ideal hill for beginners should be between 100 to 200 meters long.

The incline has to be challenging, but not so testing that you won’t be able to keep good form throughout.

Inclines of roughly three to five percent are the sweet spot.

No hills available?

If you live in flatland like me, you can simulate hill training by working the incline on the treadmill between four and six percent.

2. The Warm-up & Cool-Down

Whenever you’re hill running—or doing any other form of training—make sure you warm up first and cool down afterward.

Hill work challenges both your muscles and joints, so you’d want to make sure to have performed a dynamic warm-up before attacking the hill.

Get about five to ten minutes of slow jogging before reaching the bottom of the hill.

To get the most out of the warm-up, perform a set of dynamic exercises. Check my routine here.

Once you’re done hill training, your body will need time to bring itself back to the norm.

That’s where right cool down comes into the picture.

Check my favorite routine here.

3. Start Small – The Ideal Session

If you’re a complete hill running newbie, start with shorter hills that have a tiny incline.

Just make sure to give your body enough time to get used to the feel of going up and down before attacking steeper and more challenging hills.

Here’s how to proceed on your very first hill workout.

Jog for 5 to 10 minutes on a flat surface to warm up.

Once you feel warm, run up the hill at an easy and sustainable pace for 10 to 20 seconds, then walk back to the starting point.

Run up again the hill, then walk down.

Repeat the sequence for 15 to 20 minutes—or for as long as you feel strong.

Last up, cool down with a 10-minute easy jog.

4. Control Your Body

Running hills efficiently calls for good rhythm.

If you let the hill take control over your pace, it will break you, and you’ll find it hard to pick it back up again.

Here’s what you need to do.

When you’re running uphill, don’t try to maintain an equal pace.

Instead, shoot for an equal effort.

This will save up your energy for the rest of the workout while putting in a good sweat.

In other words, let the hill slow you down, but keep an even effort throughout.

5. When to Start

If you’re serious about starting hill training the right way, then make sure to build the right base first.

Do not attempt any hill training until you have done at least two to three months of base-building running.

As a guideline, train at least three to four days a week, averaging 14 to 16 miles per week.

Once you’ve built your base, add one hill workout into your weekly plan.

6. The Exact Pace

Your training pace depends, entirely, on the type of hill workouts you’re performing.

But for the sake of argument, I’m assuming that you’re a beginner runner who wants to get a taste of the hill without committing too much.

If that’s your case, then perform your hill work at around 70 to 80 percent of maximum power.

You shouldn’t push yourself too hard early on, but at least your pace has to be challenging.

I recommend no more than 15 minutes the first session.

7. The Very First Few Steps

After the warm-up, begin at the bottom of a mildly inclined hill of roughly 100 to 150 meters long.

I’d recommend running up the hill at 5K effort pace.

Ideally, you should be able to run up your chosen hill while keeping the same effort level that you were putting when running on flat surfaces.

Of course, feel free to challenge yourself up the hill, but don’t let your form break down.

8. The Uphill Form

A common mistake many make when tackling a hill is bad form.

Luckily, proper technique is not rocket science. It’s something you can learn with awareness and practice.

Here are a few tips to help point you in the right direction.

The proper alignment. Keep your hips, chest, and head perpendicular to an imaginary horizontal line.

Your body should remain upright both up and down the hill. Lean in slightly from the hips, but do not stoop when going up the hill—that’s a common mistake many make on the uphill.

The head. Do not stare at your feet, nor look way up the top of the hill.

Keep your chest and head up with your eyes gazing directly of you focusing on the ground roughly 10 to 20 feet in front of you.

This is especially the case if you’re running up a steep and long hill.

The right posture. Engage your core muscles, keep your back straight and chest out, and hold your head up.

This should open your airways, allowing for maximum oxygen delivery—Oh trust me, you going to need all the oxygen you can get.

The arms. Keep your arms bent at a 90-degree angle.

They should be moving forward and backward, rotating at the shoulder, not side to side.

Arm swings. Swing your elbows backward from your shoulder to generate enough momentum to help power up the hill.

Imagine you’re punching some in front of your with an uppercut.

This might seem exaggerated, but it works.

Stride rate. As you go up, shorten your stride instead of extending it as if trying to power up the hill.

The feet should be kept low to the ground the entire time.

This can also help keep you in a more upright position.

Note – By the way, the same rules apply when you trail run.

Additional resource – How to start running in the morning

9. The Downhill Technique

Once you clear the hill, you should be breathing heavily, and legs be slightly fatigued.

Next, all you need to do is turn around run down to the starting point.

But the downhill is not something you should take for granted.

In fact, run the downhill section too hard or with bad form, and you’ll find yourself in pain.

Thanks to the continuous braking effect, the downhill section puts a lot of pressure on the feet and knees.

Here’s how to build proper downhill form.

Avoid overstriding. Let gravity carry you downward and use it to step up the pace.

Take short and quick steps, increasing your stride rate.

The right landing. Focus on landing on your forefoot.

Landing on the heels creates a braking effect, which jars the entire body and slows you down.

Land as light as possible, preferably on the mid to forefoot.

Do not pound the ground.

Also, do not fall down the hill out of control. This may hurt your quadriceps.

Try to keep a stride turnover and effort that’s consistent with the rest of your workout.

The Five Hill Workouts Runners Should Do

In this post, I’ll be outlining 5 different types of hill workouts and briefly talk about the benefits that each type brings to the table.

Every hill runs workout serves a purpose, and the good news is that whatever sport you are doing—whether it’s basketball, biking, running, MMA, or just trying to shed some pounds and get into a better shape—there is a hill for you.

You just need to discover it!

Without further ado, here are 5 basic types of hill workouts you need to try.

1.  Short Hills

A short hill—by definition—is a relatively small hill of 50 to 200 feet.

This type of hill should take you no more than 30 seconds to run up.

Aim for an inclination between 5 to 15 percent grade.

On the short hill sprint, the entire source of your energy is anaerobic, so the focus is on speed, power and maximum effort—at least a 9-10 on the rate of the perceived exertion scale.

In other words, to make the most of it, you need to power up the hill like a sprinter at full speed.

The Benefits

Also known as explosive hill sprints, the short hill workout taps into all three types of muscle fiber.

They also increase maximal stroke volume in the heart—boosting the amount of blood you heart can propel with each stroke—making your cardiovascular system more efficient.

This hill workout is ideal for runners looking to develop explosive strength that’s key to run short distances or finishing strong in middle distance running.

The Hill Running Workout

Warm up for at least 5 min, find a steep hill of 50 to 200 feet, then sprint up the hill as fast as you can, recovering on the way down.

On the uphill section, focus on your running technique with a powerful push off and on using your arms to generate enough momentum.

Plus, run tall, and avoid leaning forward.

Go full effort.

They are sprints after all.

Start with six or eight up the steepest hill you can find, then build up over a few sessions to 10, then some more.

After each sprint, take at least 90-seconds to catch your breath so that you are fully recovered before you sprint up the hill again.

A runner on a hill

2. Long Hill Repeats

Unlike the short hills,  long hill repeats are designed to do something else to your body and conditioning level.

On the long hill run workouts, you should focus on aerobic energy employment and care less about speed and power.

Leave the speed for the short hill workout.

The Benefits

The power needed to run a long hill recruits intermediate fibers and slow-twitch fibers.

This type of hill workouts can help you improve running economy as well as improving your lactate turn point.

They build aerobic and muscular endurance—a must for long distance runners, or any other sport that requires high levels of endurance.

That’s why these are key if you are training for longer distances like half marathons to full marathons.

The Hill Running Workout

Find a moderate hill that’s about half a mile in length, and at least 5 percent grade.

It should take you up to three to five minutes with a challenging pace to reach the peak.

After a proper warm-up—a five minute of slow jogging followed by some lower-body dynamic movements— run up the hill at an effort equal to or a bit faster than your 10K race pace.

Aim for roughly a 7 on a scale of one to 10 on perceived exertion level.

The ideal hill climb can take at least three minutes, so it’s imperative that you start slow and pace yourself properly on the climb, finishing every repetition with just enough energy in the tank to go for one or two more repeats.

Run down the downhill sections at mildly-comfortable effort—about 70 percent of your max—to prevent injury and recover fully.

Repeat the cycle three to four times.

3. Long Hill Runs

This is a steady-state hill run.

These are the traditional type of hill runs that most runners opt for when looking to improve their hill running—and overall fitness—skills.

When it comes to distance, you should pick the length that feels right for you and is in line with your training goals and fitness level.

Just don’t kill yourself.

The average long run hill distance can be anywhere from three miles to 10 miles.

The Benefits

This hill workout mainly taps into the slow twitch fibers—these fibers call for lower-intensity and a longer duration training loads to reach maximum endurance.

Long hill runs are the staple and baseline for every long distance runner.

And if you are planning on racing on a hillier course, then this hill workout is for you.

They also boost ankle flexibility, which helps you improve stride length and frequency.

The Hill Running Workout

Long hill runs can be approached in several different ways.

For starters, if you are a beginner, start off by adding a half-mile to a mile of steep uphill into your long runs.

As you get stronger, increase the total volume of uphill in your runs to two or three miles.

Or, if you have already a solid base, then find a long hill—preferably a trail road that ascends for at least five to ten miles—shooting for 45- to 90-minutes of continuous uphill running.

You can also do your long run on a route that incorporates plenty of rolling hills.

It’s always your choice.

For more challenge, you can run hard the downhill section.

Run down the hill at a faster pace than normal, using the flat sections for recovery.

Additional resource  – Trx exercises for runners

4. Downhill Running

The downhill hill section is not just for recovery.

When used right, it can help you improve your running on so many levels.

The Benefits

Downhill running conditions the legs against delayed onset muscle soreness by increasing quadriceps strength through eccentric contraction—this happens when a muscle simultaneously contracts and relaxes.

Plus, downhill running can also teach how to control your pace—using your core muscles—and it’s a great way to help improve your running form.

Therefore, at least, once a month, do a specific downhill running workout.

If you don’t have the time for a particular workout, then simply reversing the long hill repeats will do the trick.

The Hill Running Workout

After a proper warm-up, ease into the downhill with a short and fast burst on a gentle slope with a stretch of a smooth surface at the base.

Open your stride slightly, lean forward and run down as fast as you can.

As a result, never fight gravity on the downhill.

In fact, when it comes to improving running times and warding off injury, gravity is your best ally.

Keep your pace under control.

Brace your core tight, engage your lower body muscles and control the hill.

And please whatever you do, DO NOT let the hill control.

As you improve your downhill running technique, build up the descent over time to as much as 200 to 400 meters of downhill.

Young lady running on a rural road

5. Hill Bounding

If you are thinking about improving your strength in the most specific way to running, then think no further than hill bounding.

It’s an awesome hill workout to improves running form and increases strength without hitting the weight room.

The Benefits

Hill bounding drills build leg strength, power and speed like no other hill workout.

This will improve your power output in a running-specific way, helping you boost efficiency and improve top-end speed.

With hill bounding, you will be mainly strengthening the quadriceps and ankle—this will help boost up your push-off power—but other muscles, like the glutes, hamstrings and calves do get their share of strength training as well.

The Workout

Please only add a hill bounding workout into your training program after you have built a solid base of cardio and muscular power.

This is not for the beginner.

Beginners you have been warned.

Find a moderate grade—5 to 7 percent— hill for this hill bounding workouts and do some of the following drills.

Hill bounding. Run up the hill with extra-long steps, while keeping top-speed.

Aim to maximize the heights of each stride by bringing up your knees as high as you can and stretching the Achilles tendons completely as your feet hit the ground.

Have also a strong ankle push-off.

Hill accelerations. Start running slowly as the bottom of the hill, then as soon as you reach the middle point, pick up the pace and run as fast as you can to the top while reducing step length.

One-leg hops. Move up the hill as fast as you can by hopping one foot.

Walk down for recovery, then change sides.

How Much Hill Training

Starting out, schedule one hill session every 7 to 14 days.

As you get fitter, add time to your repeats and an extra climb.

The number of hill reps depends on your fitness experience and training goals.

If you’re staying within your fitness level, you’re good to go.

As you get fitter, expect to perform anywhere from eight to ten repeats, depending on your goals and level of fitness.

Just whatever you do, whenever you plan hill workouts, make sure to not do it more than once a week.

What’s more?

Mix up your hill workouts—some steep and short, and other longer ones with less challenging inclines.

7 Exercises to Improve Your Hill Running Speed & Endurance

Strength training will not make you a hill running god, but it will surely help you build a lot of power and strength in your running muscles.

Truth be told, to tackle the hills, you will need strong glutes, hamstring, quads, and calves.

You will also need a powerful core to maintain proper uphill running form and rhythm.

So if you always struggled with the hills, then today I’m going to share with you a set of exercises that you can do at home or in the gym to help you improve your hill running.

The exercises below target and strengthen the key muscles that will help you ascend and descend the hills with much more power and speed.

7 Exercises to Improve Your Hill Running Speed & Endurance

Here are seven strength exercises you should include in your strength routines to help become more proficient at running hills.

1. Step-Ups

Targeted Muscles: Quadriceps, glutes.

Begin by placing your right foot on an elevated platform, whether it’s a sturdy chair or bench for this quadriceps strengthening move.

Make sure that your right knee bent at a 90-degree angle while the left leg is straight and firmly planted on the floor.

Next, while keeping your chest up and core engaged, bring your left foot up, and lift it to a 90-degre angle.

Then, bring your left foot down leg by flexing the hip and knee of the right leg, tapping the floor to complete one rep.

Make sure to keep your right foot firm and unmoved as you bend and straighten your left knee.

Aim for 12 to 16 reps on each side to complete one set.

2. Squat

Targeted Muscles: Quads, hamstrings, and glutes.

Begin by assuming an athletic position with feet hip distance apart, back straight, and toes facing forward.

Next, shift your weight to your heels as you bend your knees and sit back like you are about to sit in a chair behind you.

Sit back until your knees are bent at about 90-degree angle and you feel your hamstrings, quads and glutes fire up, then while pressing through the heels, come back up to standing.

Please keep your core engaged, chest up and knees tracking over the toes the entire time.

And for added challenge, perform the weighted squat version while holding dumbbells or a resting a loaded bar on the upper back.

Aim for 12 to 16 reps to complete one set.

3. Lunge with a Kickback

Muscles Targeted: Glutes, hamstrings, and quadriceps.

Hold a set of dumbbells at your sides and assume an athletic position, then step forward with your left leg and bend both knees to 90-degree angles, lowering into the lunge position.

Next, lift up, and push off with your right leg, using the momentum to lift the right leg straight up behind you, hold for a moment squeezing the glutes, then lower it down slowly.

Then, bring your right leg forward and repeat the lunge with a glute kick with your left leg.

Please make sure to keep your back straight and torso upright the entire time.

4. Calf Raises

Muscles targeted: The calves.

Stand with balls of your feet on the edge of a step with feet about three to four feet apart, toes turned out.

Next, raise your heels a few inches above the edge of the step, and begin to pulse the hips up and down, to isolate and feeling a stretch in the calf muscles.

Continue pulsing for 45-second to one minute to complete one set.

For more challenge, you can always use a weighted calf machine, a leg press machine, or simply hold dumbbells or a barbell in your hands.

5. Split-Stance Jumps

Muscles Targeted: Glutes, hamstrings, and quadriceps.

Begin by standing in a split stance with your right foot a half-step ahead of the left.

Next, bend down and jump as high as you can off both off feet, switching legs in mind air.

Perform 12 to 16 jumps to complete one set.

6. Straight Arm Planks Row

Muscles targeted: Upper back and core muscles.

https://www.youtube.com/watch?v=riFI3M_1vWY

Assume a straight arm plank with the weight and hands under the chest, arms directly beneath the shoulders, and body forming a straight line from the head to the ankles.

This is the starting position.

Next, while engaging your core to keep you stable and steady, lift one dumbbell at a time up to your ribcage, hold for a moment, then slowly lower it down to the floor, then repeat on the other side to complete one rep.

7. Deadlift

Muscles Targeted: Core, glutes, hamstrings and calves.

Begin by standing with your feet shoulder-width apart, toes pointing slightly outward, and balls of the feet lined up under the bar.

Next, squat down and grasp the bar with shoulders width, then while keeping the bar close to your body the entire time, lift the bar as you work to straighten the legs to full extension.

Then, hold for a moment, lower the bar down to the floor by bending your knees forward, tapping the weight on the floor before standing back up.

Please make sure to keep your back straight and knees pointed same direction as the feet throughout the exercise.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Bonus – The Treadmill Hill Running Workout

Most treadmills have an incline option, with models going up to 15 percent grade, or even more.

But in case your treadmill does not go all the way up to 15 degrees, you could always use a 10 percent incline.

If you are looking for challenge, then speed it up a bit and adjust your speed accordingly.

Try this 20 minute hike treadmill workout.

Do this workout two to three times a week to build endurance and strength indoor.

If you are a beginner, or really out of shape, start with a speed of 2.5 to 3 mph and stick with it.

However, if you are advanced and know what you are doing here, then you can up the ante and go up to 5 mph.

Just keep in mind that you are the boss. You call the shots.

You’re in charge of your hill running workouts. So feel free to adjust the incline and speed so that you still receive a challenge tailored to your own fitness level and goals.

Beginners be careful. If this is your first time on the treadmill, then be careful and do not go all out on your first few training sessions.

Instead, start with incline level you can walk on without much trouble, around 4 to 6 for the beginners, then gradually increase the incline and intensity with each workout as you get stronger and fitter.

Plus, please be extra careful if you have any problems with your hip flexors, whether it’s injury or tightness.

Steep incline can cause pain, even injury, to those muscles.

Without further ado, here is the routine:

First Five-Minute

Start the routine with a proper warm-up.

Walk or jog slowly for five minutes then start to gradually and slowly increase the incline by increments of 1% every minute (while keeping the same speed), so that by the end of the first five minutes you are at a 4 to 5 percent incline.

Two-Minute Incline

Increase your incline to 8 to 10 percent and keep the same speed.

Shoot for a level of perceived exertion of 7, on a scale of 1 to 10.

One-Minute Recovery

Reduce your incline to 4 to 5 percent but keep the same speed.

Recover and get ready for next round.

Three-Minute Incline

Increase your incline to 12 percent and keep it up for two minutes.

For more challenge, you can increase the speed as well, but keep your RPE less than a 8, on a scale of 0 to 10.

One-Minute Recovery

Reduce your incline to 4 and recover.

Four-Minute incline

This is the longest and hardest incline interval.

Increase your incline to 15 then stick with it for at least four minutes.

Keep good form at all time. Shoot for an RPE of 9.

Push your hardest here.

Five-Minute Cool Down

Congratulations! You made it.

Now slowly and gradually reduce your incline to 2 percent and jog slowly for 5 minutes to cool down.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

This post covers all the important details you need to know about hill running. Now it’s up to you.

Featured Image Credit – Ilanch Chacham through Flickr.

Enregistrer

Does Running Burn Belly Fat?

runner belly fat

Does running burn belly fat?

The answer is a heck yeah!

In fact, a lot of beginners take up running to lose belly fat and and get a flat stomach.

When it comes to losing weight, it’s hard to beat running.

You can burn up to 600 to 800 calories while running, depending on your factors such as your size, training intensity, and fitness level.

But long runs alone aren’t going to help you lose that belly fat.

In fact, you need to back up your plan with the right diet and lifestyle changes—or else, you’ll fail miserably.

And you don’t want that.

In today’s post, I’m sharing with you some of the most effective ways to get rid of that stubborn belly fat and get a flat stomach.

But first things first, let’s discuss what’s belly fat as well as some of the dangers it poses.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

Does Running Burn Belly Fat  –  What’s Belly Fat?

Belly fat, or “visceral fat” in medical terms—is the most dangerous fat there is.

This lethal fat accumulates in the abdominal area and envelopes your organs.

Surveys show that 30 percent of U.S. adults are classified as obese.

That’s just over one in three people, making the US one of the fattest countries in the world.

Probability, half the population of the US will be obese by 2040.

This fat not only affects how you look, but it’s also a significant risk factor for many serious diseases, including:

  • Type II diabetes
  • Heart diseases
  • Coronary artery disease
  • Hypertension
  • Some cancers
  • Sleep apnea
  • Shorter life expectancy

Running To Lose Belly Fat And Get A Flat Stomach

Here is a list of smart habits that will help you get rid of that dad’s bod and enjoy a sexier stomach.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

Part 1 – Diet Changes to Get A Flat Stomach

The kitchen is the heart of the house and also where the battle for losing belly fat is won or lost.

Make the following changes to your nutrition plan and see your belly slimming down as a result.

1. Remove The Sugars

One of the best things you can do right now to get a flat stomach as soon as possible is to reduce your daily sugar intake.

Don’t take my word for it.

Science agrees.

Here are a few studies:

  • Research revealed that subjects who consumed four to five servings of white bread a day resulted in more belly fat gains than those who only had one serving of white bread, even though both groups consumed the same amount of calories.
  • Research has found that consuming low-carb diets resulted in reduced appetite, which is conducive to weight loss.
  • A study from the University of North Caroline at Chapel Hill determined that the average American consumes about 80 more calories per day than they did in 1977.

Action Step

Cut back (or eliminate them for good) on all forms of refined and processed calories, including white bread, cookies, waffles, muffins, candy, chips, bagels, pastries, cakes, donuts, pasta, crackers, junk & fried foods and any other processed foods you get in a bag or a box.

I know that’s a lot, but you can do it in a slow manner.

2. Banish Liquid Calories

These liquid calories come in just about any form—soda, coffee, energy drinks, fruit juice, beer, and other sugar-sweetened beverages.

Liquid sugars are the worst as they don’t get “indexed” by the brain in the same way as it would index solid food.

In short, you end up taking in a lot of extra calories without even taking notice.

Even diet coke is bad for you.

A study published in the Journal of the American Geriatrics Society found that people who consumed diet soda on a regular basis gained about triple the amount of fat over a period of nine years as those who didn’t drink it.

That’s why I said any form of sugar, even artificial.

Action Step

Mindful eating!

Eat what’s essential and good for you.

Limit your intake of all sources of liquid calories, and that includes coke, sports drinks, beer, alcohol, juice, coffees, and other forms of sugar-sweetened drinks.

Instead, drink water.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

3. Eat More Healthy Fats

Are you in the habit of skimping on fats because you want to lose weight? That’s a big mistake

The truth is, not all fats are bad for you.

In fact, you need fats as much as you need carbs and proteins in your diet.

Healthy fats increase satiety levels, improve fat burning, increase metabolism, regulate blood sugar levels, etc.

Research published in the journal Diabetic Care reported that a diet rich in monounsaturated fats is more effective at regulating blood sugar levels than a high-carb diet

Another study published in the medical journal Appetite revealed that long-chain omega-3 fats could help control hunger.

Action Step

Healthy fats are abundant in:

  • Olives and olive oil
  • Canola oil
  • Flax oil
  • Seeds
  • Peanuts
  • Cashews
  • Almonds
  • Peanut butter
  • Avocadoes
  • Sesame seeds
  • Tahini
  • Pesto sauce

Additional resource – How to run with diabetes

4. Count Your Calories

Let’s be honest, we are terrible at guesstimating the amount of calories consumed during a meal, and the number of calories burnt during a workout.

Research out of the Pennington Biomedical Research Center found that subjects who kept track of calories consumed still missed roughly 18 percent of them.

Further research also has shown that people—both those who are overweight or those within a healthy weight—tend to overestimate the amount of calories burnt during exercise.

So, you are not alone.

Action Step

Learn how to log smarter.

There is a wide range of apps and online resources to help you simplify the calorie counting process—provided that you’re willing to engage in it regularly.

Here are a few apps and websites:

  • SparkPeople
  • Lose it!
  • MyPlate
  • FitDay
  • MyFitnessPal
  • Cron-o-meter

To figure out how many calories you should eat each day, use this calculator

  • Training intensity
  • Fitness level
  • Age
  • Bodyweight
  • Gender

5. Eat A High-Protein Diet

Protein is an essential nutrient that not only helps you build muscle but also loses weight.

During an experiment published in The FASEB Journal, female subjects were instructed to follow a diet for two months that consisted of roughly 30 percent protein, 30 percent fat, and 40 percent carb.

While the control group stuck to a diet that was 16 percent protein, 26 percent fat, and 55 percent carbs.

Result shown that the first group lost drastically more fat—including belly fat—than the other group without losing muscle mass.

Action Step

As a general guideline, roughly 30 to 35 percent of calories should come from lean sources of quality protein.

These include:

  • Lean meats
  • Whole eggs
  • Fish
  • Nuts, and
  • Dairy

6. Eat Probiotics

Probiotics are various types of healthy bacteria found in a variety of foods and supplements. Bioma Probiotics is a great example of a supplement that can help introduce these beneficial bacteria into your system.

These have a lot to offer, but more importantly, they help reduce tummy fat.

In research published in the European Journal of Clinical Nutrition, subjects had two cups per day of fermented milk containing Lactobacillus Gasseri, (a probiotic strain), for a period of three months.

The subjects reported a reduction in abdominal visceral fat by roughly 4.6 percent and subcutaneous fat by just over 3 percent.

Another research shows the supportive result that: Probiotics are not only conducive to weight loss, but also work very well for belly fat.

Let’s say its like a detoxing agent.

Action Step

You need to support the growth of probiotic bacteria by eating plenty of prebiotic foods that naturally pack in a lot of soluble fiber.

These include:

  • Asparagus,
  • Bananas,
  • Jerusalem artichokes
  • Garlic,
  • Onions,
  • Leeks.

7. Try Intermittent Fasting

A review of research conducted on intermittent fasting reported that subjects experienced a 4 to 7 percent reduction in abdominal fat within a period of two to six months.

Another research published in the journal Cell Research revealed that intermittent fasting could cause drastic weight loss in just weeks in a mice group who were fed a typical diet for two days, followed by a 24-hour fast.

So, how does IF work?

Intermittent fasting is effective due to a mix of the following mechanisms:

  • Lowering insulin levels.
  • Regulating ghrelin levels, AKA “the hunger ”
  • Promoting the release of human growth hormone.
  • Increasing abdominal subcutaneous blood flow.
  • Stimulating anti-inflammatory cells.

Action Step

In the past few years, I’ve experimented with a few different IF schedules, and this is my personal favorite as it’s easy to implement once your body has adjusted to the new eating approach.

The 16/8 method involves fasting for 16 hours per day, then having all of your meals in an 8 hour period.

For example, you could restrict your food intake to the hours of 1 pm to 9 pm.

So, basically, you’re just hopping breakfast and making lunch your first meal of the day.

Sure, feel free to drink your coffee in the morning—but that’s it.

Try to refrain from any sugar or sweets for breakfast if you don’t want to spend the remaining hours with hunger pangs.

I know there are a lot of IF variations, but 16/8 is the best and easiest form for beginners.

8. Drink Green Tea

When it comes to healthy beverages, green tea tops the list.

I’m talking about pure green tea, no latte, no frappe.

Just classic green tea ala Japan.

Research reported that drinking green tea can increase metabolism by up to 4 percent.

It may not seem as much, but it adds up.

What’s more?

According to research published in the American Journal of Clinical Nutrition, subjects who drank green tea with caffeine saw their weight drop and also reduced their belly fat more than those who only had caffeine.

Action Step

Shoot for 600 mg—or the equivalent of two to three cups of green tea per day.

For those with insomnia, try to have it gradually so you won’t disrupt your sleeping pattern.

Additional resource – Here’s how to lose body fat.

9. Eat Plenty of Soluble Fiber

An experiment, published in the journal Obesity, reported that for every ten grams increase in soluble fiber intake per day, subjects were able to reduce their tummy fat by roughly 3.7 percent over a period of five years.

Examples of ten grams of soluble fiber include two servings of black beans, two small apples, and two cups of asparagus

Another study published in the Journal of Nutrition revealed that subjects who consumed more fiber from whole grains and cereals had less body fat and belly fat than those who skipped the fiber.

lose belly fat

Action Step

Soluble fiber can be found in different foods, including:

  • Flaxseeds
  • Brussel sprouts
  • Avocadoes
  • Shirataki noodles
  • Legumes
  • Blackberries

10. Eat Fatty Fish

A study published in the British Journal of Nutrition that found that consuming omega-3 fatty acids from fatty fish, like mackerel, is effective at reducing visceral fat.

You can also turn to fish oil supplements if you can’t find a good fish source.

Research conducted on subjects with liver fatty diseases reported that fish oil supplements could drastically reduce abdominal and liver fat.

Action Step

Aim for, at least, three servings of fatty fish per week to get enough levels of omega-3’s.

Here are the few:

  • Sardines
  • Halibut
  • Salmon
  • Herring
  • Mackerel

11. Go Easy on The Alcohol

They call it a beer belly for a reason.

A single serving of wine, beer, or spirits can pack in roughly 120 to 150 calories, and if you tend to overindulge, you can end with severe calorie overload.

A study published in Obesity found that alcoholic drinks make your brain more sensitive to the smell of food, increasing appetite.

Action Step

I’m not saying that you should give up beer altogether.

But a little moderation can go a long way in helping you get a flat stomach.

Part 2 – Exercise & Running Strategies to Lose Stomach Fat 

The way you run, and exercise in general, also matters when it comes to burning belly fat.

Apply the following strategies to ensure you’re making the most out of your sweat time.

12. Do Intervals

I’ve already confirmed that running does burn stomach fat, however, logging endless miles isn’t the best way to go.

Instead, do intervals by alternating between high-intensity bursts of running and slow jogging or walking for recovery.

Not only good for speed work, according to studies, intervals are proven to reduce belly fat and boost metabolism.

Action Step

Start with a proper warm-up of 5 to 10 minutes of slow jogging to raise your core temperature and get your muscles ready for the task ahead.

Go hard for 30 seconds, then rest for one minute, then go hard again.

Shoot for 8 or 9 on the RPE scale.

Repeat the process for 15 to 20 minutes. Don’t forget a proper cool down.

For more, check my six fat burning workouts.

Additional resource – Can Running Help Cure Your Hangover?

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

13. No More Crunches

Classic ab exercises like sit-ups and crunches can strengthen your abs, but they’re not the most efficient exercises you can do to help you lose belly fat.

So what kind of ab exercises you should be doing?

You need exercises that engage multiple muscle groups and also challenge your cardiovascular system, so you end up burning off more calories.

These also work well for building strength in the core muscles—upper and lower abs, obliques, glutes.

Action Step

One of the best core exercises in the world is the good ol’ planks, where you hold yourself in a standard push-up position, core engaged, back flat, forearms resting firmly on the ground.

Planks cannot only hit your core hard, but they also activate your legs, chest, and shoulders.

Alignment first, strength later.

If you are beginner, then start with 3 to 5 sets of plank hold for 20 to 30 seconds each.

As you get stronger, hold it for longer and try adding in more variations.

14. Try HIIT Bodyweight Training

High-intensity interval training, as the name implies, consists of alternating between intense exercise intervals with recovery periods of low-intensity training.

Greek researchers found that performing intervals helped subjects lose more belly fat than moderate steady-state cardio training.

Another research published in the Journal of Sports & Physical Fitness showed that HIIT style workouts increase metabolism.

This means you continue burning calories at a higher rate for several hours post-workout.

“Also, You can try some waist cinchers while HIIT Bodyweight Training. Learning about Best Waist Trainer it will make your time less consumed and eventually you would see the results much faster.”

Action Step

You can copy my bodyweight routine below and do reps as many as possible with good form.

Take 20 seconds of rest between each exercise, then rest for one to two minutes between each round.

Aim for six to eight rounds

15. Perform Resistance Training

Research reported that resistance training to be super beneficial for people with prediabetes, type II diabetes, and other metabolic issues.

For instance, this experiment revealed that a mix of strength training and cardio exercise is most effective in reducing visceral fat in overweight teenagers.

Action Step

Incorporate the following guidelines into your training program:

  • Start out training with a personal trainer. This will help you nail good form from the get-go—key to injury-free and efficient training.
  • Combine it with cardio. How? By adding kettlebells, battle ropes, medicine ball exercises.
  • Do compound moves. Spot reduction is a myth. Instead, do multi-joint, full-body exercises that target many muscles at once. Examples include squats, bench presses, deadlifts, overhead presses, burpees, etc.
  • Go heavy or go home. Research shows that opting for heavier weight with fewer reps is most useful for shedding body fat. And don’t worry about getting bulked up.

Lifestyle Changes To Get a Flat Stomach

Your everyday lifestyle choices can also affect your belly fat loss results.

Don’t worry.

I’m sharing with you below the exact measures you need to take to get your lifestyle up to speed.

The sweat will be for nothing if you neglect your lifestyle.

Does Running burn belly fat

16. Sleep Well

According to a study published in the journal Sleep, people how logged six to seven hours of sleep during the night’s time had the lowest levels of visceral fat.

The researchers concluded that sleeping above or below that range was linked to more belly fat, and those who slept less than 5 hours reported the worst numbers.

In a 16-year study, 68,000 women who logged in less than five hours of sleep per night were likely to gain weight than those who slept seven hours or longer per night.

Research also has associated sleep deprivation with a number of conditions that contribute to excess visceral fats.

These include:

  • Increased concentration of the hormone cortisol and serotonin..
  • Reduced insulin sensitivity
  • Reduced levels of the satiety hormone leptin and increased secretion of hunger-inducing ghrelin.

Action Step

Here is what you need to ensure that you are getting enough sleep.

  • Sleep at least 7 to 8 hours of high-quality uninterrupted sleep during the night’s time.
  • Ensure quality sleep by removing all sorts of distractions, like your TV, Smartphone, and other electronics, from your bedroom.
  • Keep your room cool—around 65 degrees. Some people prefer a warm room, so make it as comfy as you want.
  • Avoid caffeine and other stimulants three to four hours before going to bed.
  • Keep a strict and fixed sleeping schedule by going to bed and getting up at the same time, even on the weekend.
  • Accept the fact that you cannot accomplish everything on the to-do list. That’s life, and bad stuff happens to good people all the time.
  • Your bedroom has two functions: Sleep and sex. So keep it that way.

17. Reduce Stress

 A study from the Ohio State University revealed that stress could hinder you from losing weight, or even add more pounds, by disturbing healthy hormone regulation.

It will make you hungry as your body keeps on releasing cortisol as long as the stress continues.

The bad news is when you are stressed out, you will tend to go for high-fat, high-calorie treats, and foods because these foods stimulate the brain to release good-feel chemicals that ease the tension.

Action Step

Here are a few things you can do here:

  • Start meditating. Techniques like Vipassana and Transcendental Meditation can be easily learned in the comfort of your house. Not into silent meditation? Try vibrational meditation like a Tibetan bowl or gong bath.
  • Keep a daily journal and jot down what’s bothering you. This will help you identify major stressors in life, along with ways of dealing with them.
  • Start a yoga class, especially restorative yoga.
  • Make more time for yourself. Learn how to be more assertive and say no to family members, friends, and the rest of the world, especially when they ask you for something you just don’t have the time to do.
  • Get enough sleep—at least 7 to 8 hours a night.
  • Remove friction and grey zone areas from your life.
  • Find time to do the things you enjoy—even if it’s watching South Park for the third time.

 18. Set Challenging Goals

Research reported in the Journal of Human Nutrition & Dietetics suggested that the key to long-term weight loss is setting challenging goals.

The study, led by researchers at Nottingham University, assessed the impact of goal setting in roughly 24,000 overweight participants for a 12-month duration.

 

The following conclusion:

  • Subjects who set no clear goals were the least successful overall
  • Those who set relatively modest goals shed 10 percent of their body weight.
  • Those who set more challenging goals lost an average of 19 percent of their body in one year–almost twice as much weight as the “realistic group.”

Also, this falls within the expert recommendation for a safe weight loss of one to two pounds per week.

Action Step

As a rule of thumb, start out by setting short-term fat loss goals.

These shorter, mini, goals are gradual achievements that lead up to your ultimate goals.

A good example would be to lose one pound per week.

That might not seem like much, but it adds up.

Keep that weight loss consistent for three months, and you’ll achieve the longer-term goal of shedding 10 to 12 pounds, in other words, aim for 10-20% from your old bodyweight.

You should expect slow, gradual weight loss, but not instant results. Everything instant are never good.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

19.  Stay Consistent

Consistency at its best!

The key to shedding the pounds and keeping them off is consistently losing a small amount each week, according to research conducted at the Drexel University.

Duing the experiment, a group of 183 overweight participants went on a weight loss plan for a year.

In the end, subjects who shed a consistent amount of weight over the first two months of the experiment ended up losing more weight than the yo-yo dieters, despite the latter group reporting bigger weight loss results to start.

Further research on achievement and personal success shows that the most successful people in the world—those you might consider lucky—possess a tremendous level of perseverance.

Never give up before you even start it.

Action Step

Make exercise a daily must remove junk foods from your life, do the work, and you’ll see improvement, but just not right away.

It’s okay to have some time for recreational foods or cheating day, but please limit it as much as possible.

And that’s all.

Today’s post is full of useful strategies to help you burn belly fat and get a flat stomach.

But it’s up to you to get started on the path.

Eat right, exercise often and take care of your body.

The rest is just details.

Bonus Tip: How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

Click HERE to get started with The Runners Blueprint System today!

Conclusion

I think that’s it for today. If you’re still asking yourself “does running burn belly fat?” then today’s article should get you started on the right path.

Don’t worry, I will be writing more about running to lose belly fat in the near future.

Please do your best to put into action what you just learned so you can lose your belly fat and enjoy a flat stomach.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

Fartlek Running: A Fun and Effective Way to Boost Your Running Endurance

Are you ready to take your running to the next level with some fartlek training?

Look no further because I’ve got everything you need to know right here.

Fartlek training, which means “speed play” in Swedish, is a fun and effective way to mix up your running routine and improve your overall fitness.

It’s like adding some spice to your favorite dish – it adds some excitement and variety to your workout.

In this article, we’re going to explore everything you need to know about fartlek training. We’ll delve into the differences between fartlek and interval running, the benefits and downsides of fartlek workouts,and how often you should incorporate them into your routine.

Plus, I’ve got some delicious fartlek training examples that will leave you feeling satisfied and accomplished.

So lace up your shoes and get ready to unleash your inner speed demon with fartlek training. It’s time to add some zest to your workout and take your running to the next level.

Fartlek Training Defined

Fartlek is a Swedish term that translates as “Speed play.” Think of it like a game of cat and mouse with your own limits. You’re chasing your goals but also keeping them on their toes by mixing up your pace and distance.

During a fartlek run, you’ll perform bursts of fast and slow running over varying distances, like a symphony of different tempos and melodies.

There’s no set structure, no rigid rules. It’s a speed game, literally—a playful and dynamic run during which you change up your pace multiple times without ever getting bored or predictable. It’s like a chef experimenting with different ingredients and spices, testing the limits of their culinary creativity.

You start by running at your usual pace, then add in a dash of speed—usually to a medium to high tempo—then try to maintain it for a random period of time or distance. And just when your legs start to feel the burn, you’ll slow down for a few minutes before ramping up the speed again, like a roller coaster ride that never gets old.

And don’t worry, fartlek training is not rocket science! You don’t need a degree in physics to master it.

But if you want to learn more about the history and evolution of fartlek training, check out these sources:

Fartlek Training Vs. Interval Training –What’s The Difference?

“But David, isn’t fartlek training just another variation of interval training?” you might ask. Although similar, fartlek workouts and traditional intervals are not the same things. When you do interval training, like 400m on a track, you’re following a defined training pattern.

It’s like following a strict recipe, measuring every ingredient to the exact gram. You also typically stop or walk to recover between the high-effort surges, like taking a timeout on the sidelines. But when you do fartlek runs, flexibility is the priority.

You’re like a free spirit, dancing to the rhythm of your own heartbeat. You’re changing things up and staying unpredictable, like a jazz musician improvising on the fly. What’s more, fartlek training requires continuous running. You actually never stop and rest.

Benefits Of Fartlek Workouts

Here’s why fartlek training is good for your athletic performance.

Speed & Endurance

Fartlek training stresses both the aerobic and anaerobic energy pathways.

Fartlek training is a bit like a rollercoaster ride for your body. It takes you on a thrilling journey of fast and slow, high and low, and keeps you guessing every step of the way. By playing with your speed and intensity levels, fartlek training puts your aerobic and anaerobic systems to the test, challenging your endurance and speed at the same time.

That’s why it’s one of the best ways to help you improve running endurance and speed at the same time.

Ideal For Sports Training.

And it’s not just for runners. Fartlek training is perfect for any athlete looking to improve their speed and agility, whether you’re on the basketball court, soccer field, or football pitch. Even racers can benefit from this type of training, as it teaches your body how to recover faster and keep up with the unpredictable nature of races.

Kills boredom

Fartlek training offers a creative, less structured, and on-the-go form of interval training that’s guaranteed to shake things up with your training program.

Sheds Mad Calories

Fartlek is one form of HIIT workouts.

The typical fartlek workout session will force you to work at a higher energy level, leading to greater calorie burn and energy expenditure.

Let’s not forget the calorie-burning benefits of fartlek. This form of HIIT workout will leave you shedding mad calories and feeling energized. Just be aware of the downsides, such as the potential for injury if you’re not careful or if you don’t have a strong cardio base.

The Downsides of Fartlek Training

Fartlek workouts, just like another workout method, has its own disadvantages that you need to pay attention to if you want to make the most out of it.

Here are a few things to consider before you start fartlek training.

Running Experience

You don’t need to be an elite runner to do fartlek training, but a running base is required.

If you’re still a beginner runner, take a few months to build your cardio base before start counting lamp posts.

Injury Risk

If you’re recovering from injury or have underlying health issues, consult with your physician first before you try fartlek running.

Not buddy friendly

Sure, this is up to your pace, but if you and your running buddy have a fairly different pace, it’s going to be hard to keep up the pace—unless one of you is the leader and the other one is willing (and capable) to follow.

How Often Should You Do Fartlek Training

I recommend that you do at least one Fartlek run every two weeks, depending of course on your current fitness level and training goals.

As I have already explained, fartlek workouts require no real structure. 

If you want to give it a try, simply warm-up, and then start inserting some surge effort every few minutes.

Still confused?

Do the following:

To start doing speed-play workouts, try adding some short periods of faster-paced running into your normal runs.

Keep the higher pace for a short distance or time, such as 300 meters or 45 seconds.

The faster pace surges can vary throughout your run, and you can even use streetlights or houses to mark your segment.

The word key is play.

Once you complete a surge, slow it down until you’re fully recovered, then speed up again.

Note – Here’s how often should you run per week.

Fartlek training

The Fartlek Training Examples to Try

Here is a list of 7 Fartlek training examples you need to be doing.

You can perform one of these workouts once or twice per week—depending on your fitness level and training goals of course.

1.The 5K/ 10K Specific Fartlek Run

One great place to start is with the 5K/10K specific fartlek run. This workout will help you build your endurance and speed at the same time. During this workout, aim to perform at least 8 to 10 gentle, controlled surges, lasting for one minute to 90-seconds with one-minute jog recovery between each.

But don’t let the word “gentle” fool you – these pick-ups should still challenge you. Aim for roughly 10 to 15 seconds per mile faster than your 5K pace race. That’s around 85 to 90 percent of your maximum effort. And according to studies, running at this intensity for no more than 10 minutes each session can lead to vital increases in VO2 max, your body’s ability to con utilize oxygen during exercise.

The Workout

To perform this workout, begin with a proper warm-up, running at a comfortable pace for 5 to 10 minutes. Then, increase your speed for one minute, followed by a drop back to normal speed for one minute. Next, increase your speed for one minute to 90 seconds, then take it down again. Repeat the cycle for 20 to 25 minutes, then perform a final 2-minute surge at maximum speed before wrapping up your workout with a 5-minute cooldown.

Want to run a 5K in under 20 minutes? Try my sub 20 5K plan.

2. The Fartlek Run Surges

If you’re looking to improve your endurance and speed for longer distance events like half-marathons and marathons, the Fartlek Run Surges is perfect for you.

Aim for 20 to 25 seconds per mile faster than your normal long-run pace, and if you feel too tired after the surge, take it slow and gradual. Remember, it’s all about building your strength and endurance.

The Workout

During your longest run of the week, after a thorough warm-up of 10-15 minutes, it’s time to lift off! Blast off with a one-minute pace pick-up every 7 to 8 minutes, shooting for at least eight surges. And don’t forget to hit the brakes with a 10-minute cooldown to bring yourself back down to Earth.

3. The Pyramid Fartlek Run

If you’re looking for a more structured workout, the Pyramid Fartlek Run has you covered. The goal of this ladder workout is to mimic the ups and downs of a race, especially during 5K and 10K events.

The Workout

After a a proper 10-minute warm-up, complete the following intervals:

  • Two-minute at 5K pace,
  • Two-minute easy,
  • Three-minute at 10K pace,
  • Two-minute easy,
  • Four-minute at half-marathon race pace,
  • Two-minute easy,
  • Four-minute half-marathon race pace,
  • Two-minute easy,
  • Three-minute at 10K pace,
  • Two-minute easy,
  • Two-minutes at 5K pace or faster, then
  • Finish off the session with a 10-minute cool down.

4. The “Surroundings” Fartlek Run

This fartlek run is your chance to let loose and run free like a kid! The “Surroundings” Fartlek Run is ideal if you’re looking to maintain fitness and speed without feeling the pressure of a structured workout.

The Workout

After a 10-minute warm-up, pick a landmark in the distance – whether it’s a telephone pole, a mailbox, a tree, a building, or anything else you can think of – and run towards it at a faster pace. Once you reach it, slow down and recover at your normal running pace for as long as you need.

Then it’s time to run wild again to a different landmark. Remember to stay safe and be aware of your surroundings. And if you’re running with a partner, make a game of it by taking turns picking the next landmark. Who said speedwork couldn’t be fun?

5. The Music Fartlek Run

Get ready to jam out and sprint like a rockstar with this workout! Use music as your guide and change your pace and intensity with each song – slow it down during the recovery tunes and crank it up to max speed during the high-tempo hits. It’s like conducting a symphony with your feet!

The Workout

Come up with a predetermined list of songs by putting together a mix of standard running songs that alternates between songs around 120 BPM for the recovery boots, and songs around 160 BPM for the surges.

Here is one of my favorite playlists to try out.

I encourage you to come up with your own.

The Warm-up

  • Raise Your Glass – Pink (120 BPM)
  • Blow – Keisha (120 BPM)

First Surge

  • Hey Ya! – Outcast (160 BPM)

Recovery

  • Blurred Lines – Robin Thicke (120 BPM)

Second Surge

  • Forever – Drake, Kanye West & Eminem (160 BPM)

Recovery

  • Lights – Ellie Goulding (120 BPM)

Third Surge

  • Pain – Three Days Grace (160 BPM)

Recovery

  • Bleeding out – Imagine Dragons (120 BPM)

Fourth Surge

  • In Pieces – Linkin Park (160 BPM)

Cool Down

  • All these things I Have Done – The Killers (120 BPM)
  • Sail – AWOL nation (120 BPM)

6. The Multi-Sprint Sports Fartlek Run

If you want to improve your performance in sports that require varying levels of intensity, such as soccer, basketball, or football, this workout is for you. It’s like doing a Fartlek dance with your favorite sport!

The Workout

After a throughout warm-up, perform the following intervals:

  • A 60-second run at 70 percent maximum effort
  • A 90-second hard run at 80 percent maximum effort
  • A 45-second jog at 60 percent maximum effort.
  • A 20-second sprint at 90 percent effort
  • Run backward for one full minute at the fastest pace you can run.
  • A 45-second jog for recovery
  • Run hard for one full minute
  • Repeat the above cycle for two to three times.
  • A 10-minute cooldown.

7. The Treadmill Fartlek Run

Who said you couldn’t do fartlek on the treadmill?

When weather conditions prevent you from enjoying your speed play outside, you can hop on the treadmill instead.

For example, if you watch television during your treadmill running, you might use commercials as a time to pick up the pace.

Can’t do that?

Then here’s how a fartlek treadmill workout should look like:

  • Begin with a 10-minute warm-up at 7 MPH
  • Speed to 10 MPH for one minute
  • Keep the same pace but increase the incline to 6 percent for 30 seconds
  • Recovery by jogging at 7 MPH for 3 minutes
  • Speed up to 11 MPH for two minutes
  • Reduce speed to 9 MPH but increase the incline to 7 percent for one minute
  • Reduce speed to 6 MPH for 3 minutes
  • Keep the same speed but increase inline to 7 percent for two minutes
  • Keep the same incline but increase speed to 9.5 MPH for as long as you can run with good form.
  • Finish the session with a 5-minute slow jog at your cool down pace.

Fartlek Training Guide  – The Conclusion

There you have it!

The above fartlek training examples and guidelines are all you need to get started with fartlek training in no time.

Now the ball is in your court.

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

Thank you for dropping by.

Keep running strong.

David D.

Unleash Your Inner Speedster: The Ultimate Guide to Sprint Workouts for Explosive Running Performance

Sprint training

Looking to take your running game to the next level? If so, sprint training is your ticket to burning calories, increasing speed, and building muscular endurance.

However, for those who have never tried it before, starting a sprint training program can be intimidating. It’s like signing up for an advanced physics course when you haven’t brushed up on the basics in a while. Except, unlike physics, sprinting can leave you with sore muscles and potential injuries if you’re not careful.

But fear not because I’m here to guide you through the process!

In this post, I’ll be sharing the ultimate beginner’s guide to sprint training.

I’ll cover everything you need to know to get started, from proper warm-ups to the best sprinting workouts.

So, let’s lace up our shoes and get ready to sprint toward a stronger, fitter you!

What is Sprint Training

Sprint training consists of high-intensity, short bursts of running performed at top speed. This workout method helps build muscle, burn fat, and increase metabolism.

There are two basic ways to perform sprint workouts: on flat surfaces or incline surfaces. If you’re just starting out, flat sprints are the way to go. All you need is a safe, open area like a track, jogging path, or sports field. And trust me, and you’ll want to be paying attention to your surroundings – the last thing you want is to be dodging pedestrians or tripping over debris mid-sprint.

Once you’ve built up your base with flat sprints, it’s time to take things up a notch with incline sprints. These are more challenging but also more rewarding. To do incline sprints, find a hill with a steep grade and at least 40 to 60 yards of running space.

For example, you might choose:

Just imagine the satisfaction of conquering a steep hill or powering up a mountain path at top speed.

The Benefits of Sprint Training

Sprint training is not just a workout, it’s a way of life. And the benefits are worth the effort. Science has proven that sprint training is a highly efficient way to provide plenty of benefits.

Of course, don’t take my word for it.

A study published in the Journal of Strength and Conditioning Research shows that sprinting drills can help you build endurance and improve your running performance.

What’s more?

This type of training can improve your VO2 max more than any other form of exercise, according to a meta-analysis published in Sports Medicine.

And the best part? HIIT running burns more calories in half the time of a steady-state workout, as reported by Biology of Sports..

I can go on and on about the importance of HIIT for runners, but that’s another topic for another day.

Here’s more about the history as well as the benefits of a sprint training program:

 Risks of Sprint Workouts

While sprint training has a lot to offer when it comes to improving speed and power, it also has its downsides.

For starters, sprinting puts a lot of stress on your joints, particularly the knees and ankles, so if you’re dealing with any pre-existing joint conditions or injuries, you should proceed with caution.

What’s more?

Sprinting can be challenging for beginners who are overweight or obese, as the extra weight places additional stress on the joints and may increase the risk of injury.

In other words, sprinting is like driving a high-performance sports car. Just like driving a high-performance sports car requires skill and caution, sprinting requires proper form and caution to avoid injury.

If you’re not sure whether sprinting is for you, I’d recommend that you consult with a qualified healthcare professional before beginning any new exercise program.

Running Shoes for Sprinting

Before you lace up your shoes and go for a sprint, you need to choose the right ones. Pro sprinters have different shoes for different tracks and events, and you should too.

Again, don’t take my word for it. A study published in the Journal of Sports Sciences found that track spikes offer better performance than regular running shoes during sprinting. Track spikes are designed to keep you on your toes and offer maximum traction for power and thrust. They also fit snugly, feeling more like an extension of your foot rather than shoes.

Look for a pair of lightweight shoes with a relatively stiff design and an outsole that can grip the track surface for maximum propulsion. Track spikes are a great option, as they offer maximum traction for power and thrust, fitting snugly and feeling like an extension of your foot.

Additionally, consider your running mechanics, training experience, and the field you train in to determine the best type of shoes for your needs.

Additional resource – Bolt top running speed

Recovery and Rest

Recovery is an integral part of any training plan, as it allows your body to rest and repair the muscle tissue that is broken down during exercise. Proper recovery between sprint sessions can help prevent injury, reduce muscle soreness, and improve overall performance.

To promote recovery, do the following:

  • Consume a balanced diet that includes adequate protein, carbohydrates, and healthy fats.
  • Hydrate well by drinking plenty of water before, during, and after your workouts.
  • Try active recovery techniques, such as foam rolling or light stretching, to improve blood flow and reduce muscle tension.
  • Sleep better. Aim to get 7-8 hours of sleep per night, as sleep is essential for muscle recovery and growth.

Dynamic Warm-up

Think of your warm-up as a key that unlocks your body’s potential. Without it, your muscles and joints are stiff and unprepared for intense exercise, leaving you vulnerable to injury and poor performance.

Here’s how to do it.

Start with a 10-minute easy jog to get your blood flowing, and your heart rate up. Then, incorporate some speed drills to fine-tune your mechanics and prevent injury.

Kick your heels up with some butt kicks, drive your knees high with high knees, and practice quick footwork with ankling. Don’t forget to work your calves with heel raises and improve your coordination with A and B skips. And if you’re feeling bold, add some jumping lunges and backward runs to spice things up.

Now that you’re warmed up and feeling limber, it’s time to dive into the sprinting workout. Start with short strideouts, pushing yourself to run at 80 percent of your maximum effort for 40, 50, and 60 meters with 90 seconds of recovery between each burst. Focus on proper form and maximum speed to get the most out of your training.

Once you’ve completed your sets, finish strong with a closing routine. Sprint as fast as you can for 20 seconds, then jog slowly for a minute to allow your heart rate to recover. Repeat this cycle eight to ten times to really push yourself and see results.

Here is what you need to do next…

Short Strideouts

This is the first section of the sprinting workout and involves performing short sprints at 80 percent max effort with 90 seconds of recovery between each burst.

Focus on maximum speed and proper form.

Here is how to proceed:

  • Sprint for 40 meters as fast as possible, then rest for 90 seconds.
  • Sprint for 50 meters as fast as possible, then rest for 90 seconds.
  • Sprint for 60 meters as fast as possible to complete one set.
  • Rest for two to three minutes, then perform four to five sets, pushing your body as hard as you can.

Next, perform this closing routine.

Sprint as fast as you can for 20 seconds.

Jog slowly for one minute, allowing your heart rate to slow down and recover fully before jumping into the next sprint.

Repeat the cycle 8 to 10 times.

Proper Sprint Technique For Beginners

Sprinting is like a dance – a carefully choreographed routine of movements that require technique, grace, and proper form. Without proper form, you might find yourself stumbling on the dance floor or, worse yet, nursing an injury.

Let’s start with your shoulders. Imagine your shoulders as a set of wings ready to take flight. Keep them relaxed, and don’t shrug them up. Instead, use them to power your movement, like a graceful bird soaring through the sky.

Now, let’s move on to your arms. Think of them as pistons, moving rapidly and powerfully. Keep them bent at a 90-degree angle and pump them backward in an open arc behind your body. This motion creates momentum, so avoid crossing them over your body.

Next, your elbows should stay flexed at a 90-degree angle and move in a straight line. Pump them back vigorously in coordination with your legs, driving them back to create forward momentum.

As for your feet, focus on pushing off from the toe as if you’re launching yourself like a rocket. Take short, fast strides instead of long ones, as this will help you generate more power and avoid overstriding.

The key to maintaining proper form is to relax your body. Don’t hold onto tension or waste energy. Instead, keep it relaxed like a lazy Sunday afternoon.

For more, watch the following Youtube Tutorial:

How to Cool Down After Sprinting Workouts

Once you’re done sprinting, don’t forget to cool down properly. Start with a slow jog for 5 to 10 minutes, letting your breathing and heart rate gradually return to normal. Then, take a leisurely walk to let your muscles relax.

To finish off, perform a series of static stretches, holding each pose for 45 to 60 seconds. This will help prevent post-workout soreness and keep you feeling limber and ready for your next sprinting session.

Great post-run stretches include:

The Hamstring Stretch

The Calves Stretch

The Hip Stretch

The Beginner Sprint Workout

If you’re new to sprinting, I’d urge you to kick it off with this beginner routine. This session is perfect for anyone looking to get started with sprinting and improve their overall fitness.

To perform this workout, start with a 15-minute warm-up that includes dynamic stretches and light jogging.

Then, perform three 400m sprints at 90% of your maximum speed, resting for 30 seconds between each sprint.

Next, perform three 200m sprints at 90% of your maximum speed, resting for 15 seconds between each sprint.

Finally, perform five 100m sprints at maximum speed, resting for 15 seconds between each sprint. Finish the workout with a 10-minute slow jog cool down.

Explosive Hill Sprint Workout

If you’re looking for a more challenging workout, try incorporating hill sprints into your routine. Uphill running helps you build explosive strength and power that can improve your speed and running economy. Incline training targets your anaerobic energy system, which is the primary source of quick sprinting energy, helping you improve your power and explosiveness. Additionally, running uphill also targets your quadriceps and can improve strength in your tendons and joints.

Here’s a sample hill sprint workout for beginners:

  • Warm up for 10 to 15 minutes.
  •  Perform your first hill sprints at 80 percent of max power for 30 seconds.
  • Jog down for recovery. Take more recovery time if you need to.
  • Repeat the cycle for 15 to 20 minutes. Give it 100 percent each time
  • Finish your sessions with a 10-minute slow jog on flat ground.

As you get fitter, make this workout more challenging by increasing the number of reps and/or the incline. Keep in mind that hill sprints are pure explosiveness, so they should be quite challenging.

Note – You don’t have to perform these sprints on the steepest hill around—it can also be a gradual incline.

How to Progress Sprint Workouts:

To take your sprint training to the next level, it’s key to gradually increase the intensity, volume, and frequency of your sprints over time. This can be achieved through a process called periodization, which involves dividing your training into distinct phases of increasing intensity and volume.

During the initial phase, focus on building your sprinting power by improving your sprint technique and boosting endurance with shorter sprints and longer rest intervals.

As the months go by, make your workouts more challenging by limiting rest periods and increasing the distance or duration of the sprints. Finally, during the peak phase, perform high-intensity sprints with shorter rest intervals to improve your speed and power.

Cross-Training – Backing up Your Sprint Training Efforts

Do you want to become an explosive sprinter? Then you need to train like one! Sprinting is an anaerobic sport that requires a combination of power and strength to excel. While running intervals and sprints is essential, it’s not enough on its own. To become a top sprinter, you need to strengthen your key sprinting muscles, which is where cross-training comes in.

Let’s start with strength training. I can’t stress enough how important it is for runners. Two to three strength sessions a week will do wonders for your sprinting ability.

When performing your strength exercises, aim for three sets of 8 to 12 reps, pushing yourself to the limit and reaching muscle failure in the last few reps. So what exercises should you be doing? Try barbell squats, front squats, sumo deadlifts, chin-ups, dips, hanging knee raises, jump squats, jump rope, and sled drags.

Power Clean

Begin by standing with your feet shoulder-width apart with a barbell positioned under your shins.

Next, while keeping your back straight and engaging your core, squat down and grab the barbell with an overhand grip a bit wider than shoulder-width.

Please make sure to keep your chest out, shoulder back, and head up the entire time.

Next, while keeping the bar as close to your body as possible, push your knees back, lift your chest up, then start to slowly raise the barbell from the ground to roughly above your knees.

As soon as the bar passes your knees, explosively stand up by first rising up on tiptoes, pulling the bar up higher (leading with the elbows).

Then, once the weight reaches your sternum level, assume a mini-squat position, drop your body under the barbell, flipping your wrists over so that your palms are facing the ceiling, and stand up tall with your upper arms parallel to the ground.

Last up, to lower the bar down, slightly bend your knees then lower the bar to thigh position.

Then slowly lower it to the floor, while keeping the core engaged and back straight the entire time.

Single-Leg Squats

While balancing on your right foot while extending the left straight in front as high as possible with arms extended out, squat down by bending at the knee and sitting your hips back.

Imagine you are going to sit in a chair behind you.

Once you reach at least a 100-degree angle in your right knee, extend your leg back to standing position, repeat for 8 to 10 reps, then switch sides.

If the single-leg squat is too challenging, then perform the chair assist or the TRX version.

For more challenge, rest a dumbbell on your chest.

Please make sure to keep your back flat and the right knee pointing in the same direction as the right foot.

Romanian Deadlift

Start by holding a loaded barbell at the hip level with a pronated grip—with the palms facing down.

keep your knees slightly bent, hips high, and shoulder on top of the barbell.

Next, lower the barbell by moving your butt back and bending your hips as far as you can while keeping the core engaged and back straight throughout the motion.

make sure to keep the barbell as close to your body as possible, with shoulders back and head looking forward the entire time.

Once you reach the bottom of your range of motion (you will be feeling a good stretch in the hamstrings if you are doing it right), slowly return to the starting position then stand up tall, and repeat for the desired reps.

I love to do this in front of the mirror because I can keep my lower back under control.

Keep it straight, don’t let it curved too much.

Plyometric Lunges

Begin by assuming an athletic position, then lunge forward with your right leg.

Next, while keeping the torso straight and core engaged, jump up as high as possible, and switch your leg position in midair, landing with your left leg in a forward lunge.

Then, powerfully jump up and switch legs to land back in a lunge with the left leg out in front.

Keep jump lunging, alternating sides for 45-second to one minute.

Bench Press

Start by laying on your back on a flat bench.

grab the bar with an overhand grip, lift it off the rack, and hold it above your chest with arms fully extended and core engaged.

Next, slowly lower the bar straight down in a controlled and slow motion until it touches the middle of your chest.

Hold for a moment, then press the barbell in a straight line back up to the starting position.

Please focus on using your chest muscles to move the bar throughout the exercise.

Don’t let your shoulder and elbow work alone.

No cheating allowed.

Perform 10 to 12 reps to complete one set.

Box jumps

Stand tall feet hip-width apart, at a comfortable distance from a 60cm high box or an elevated step (or sturdy object).

Next, assume a mini squat, then while engaging your core, extending your hips and swinging your arms, leap onto the box, landing softly on both feet.

Hold for a moment, then jump backward down to starting position and spring quickly back up.

Sprint Training Explained – The Conclusion

Ready to take your running routine to the next level? Sprint workouts are the secret weapon you need!

These quick and effective fitness boosters are perfect for runners who want to improve their athletic power and performance, but don’t have the luxury of long runs.

So, lace up your sneakers and get ready to sprint your way to success!

What is A Long Run – The Complete Guide

best temperature for running

Whether you’re a newbie 5K runner or a hardcore marathoner, the long run is essential to any successful training program.

It’s foundational and a reliable training tool to help you reach your running goals.

Long runs help build stamina, speed, and mental toughness—the building blocks for efficient training.

But knowing how to do the long runs right (and safe) can often confuse any runner.

So, what is a long run?

How long should it be?

How to schedule it?

Keep on reading to discover the answers.

What is Considered a Long Run

As the name implies, a long run is a prolonged effort run with the main purpose of increasing endurance and stamina.

These 60 to 120 minutes (even more) runs are all about running at an easy pace— one that’s slow enough that you could carry on a conversation without huffing and puffing.

What defines the long run varies from one runner to the next, depending on fitness experience, training goals, motivation, and racing aspirations (if you have any).

That’s why these sessions may mean different things for different runners.

For beginners, a long run might be a 7-miler.

For the more experienced, it might be a 16-miler, or longer.

What’s more?

Once you get fitter, the meaning of “slow” will change.

You’ll actually be able to finish your long runs faster and stronger than you did when you just started off.

Long Runs Benefits

Long runs have a lot to offer.

Sure, some of the benefits still apply for other runs, but they’re more evident the longer time you spend on your feet.

Let’s look at some of the benefits of long runs.

Stronger Muscles

Running for extended periods increases the strength of the primary running muscles (glutes, quads, and calves), and connective tissues, as well as those of the respiratory system—including your diaphragm and core muscles.

Bone Strength

Unlike intense running—such as fartleks and speedwork—long runs at a slow pace don’t put too much pressure on your bones.

Even though bones are sill prone to overuse injury from high impact, adding more mileage in a gradual and a slow manner stimulates them to make more tissue, thus becoming denser and stronger.

So, don’t be surprised if you aren’t getting injured as often as before.

Additional fact, study shows that in runners, the weight-bearing bones of the spine, pelvis, and legs tend to be stronger than the bones of sedentary people.

Stronger Capillaries

One of the major benefits of running long and easy is the development of capillaries, which are the smallest of the body’s blood vessels and are vital for delivering oxygen and nutrients to the muscle tissue.

The more capillaries you have surrounding your muscles fibers, the more efficient you can send energy to your working muscles.

Boost Mitochondria

Mitochondria are microscopic organelles that use oxygen to transform carbs and fat into energy, which contributes to Adenosine triphosphate (ATP) production.

That’s why the greater number of mitochondria you have, the more powerful your engine.

According to research by Holloszy and Dudley, the greatest mitochondrial development takes place at about 2 hours of running at 50 to 75 percent of VO2max.

Improved Aerobic System

Long runs train the aerobic system, and strengthen the heart.

The more time you spend on your feet, the stronger and powerful your cardiovascular system gets.

Builds Form

The long run is the ideal opportunity to spend lots of (quality) time honing the different aspects of proper running technique.

This helps make your running more efficient, improving your speed and reducing injury risk.

What is A Long Run – The Complete Guide

To start (and keep) a long run routine, use these four vital principles to guide you throughout training:

  1. Your distance
  2. Your pace
  3. Your recovery
  4. Your nutrition

Let’s dissect each one.

  1. Your Long Run Distance

Long runs aren’t created equal.

Distance varies from one runner to the next.

As I explained earlier, one runner’s long run is another’s recovery workout.

Here are the main factors that determine how far you should go:

  • Fitness level,
  • Training goals (What are you aiming to achieve)
  • The type of race you’re training for, (the date of the event)
  • Your inclination to sacrifice a big chunk of your precious time for running.

The General Rule

Most experts recommend that about 20 to 30 percent of your weekly training volume to be devoted to the long run.

For instance, a recreational runner covering less than 30 miles per week might do a 10-mile long run (30 percent of weekly mileage) whereas an elite athlete logging 80 miles may clock at 16 miles (20 percent of weekly volume).

How Long is a Long Run?

Running is good for you, but that doesn’t mean that you can do it 24/7. Log in too many miles, and you might experience chronic fatigue, muscle damage, and prolonged recovery, which outweigh the long run benefits.

The long run should make up about 20 to 30 percent of your weekly running volume as a general guideline. Those logging fewer miles can aim for the higher end of that range, whereas runners running more will likely be close to the lower limit.

For example, if you’re logging 50 miles every week, your long run could be anywhere between 10 and 15 miles.

long run

Here are more recommendations for long run distance based on target distance goal.

  • Mile or 1500m = 4- to 10-miler long run
  • 5K = 9- to 15-miler long run
  • 10K = 11- to 17-miler long run
  • Half Marathon = 14- to 20-miler long run
  • Marathon = 17- to 22-miler long run

Your First Session

Your first long run session is the longest distance you ran within the last two weeks, even if it was just a 5-miler.

Have a starting point?

Great!

This is how you build it up:

While keeping a comfortable pace, plan your long running route so you could run one extra mile—or roughly 10 minutes—further from one week to the next.

Make sure to never exceed the upper range as doing more than your body can handle increases the risks of injury and burnouts.

Whatever you do, don’t give up.

Time flies by, and before you know, you’ll be covering 10, 12, 16, even 18 miles every weekend.

What’s more?

Leave your other runs and cross-training workouts at the same intensity and distance.

Do not try to change many variables at once—that’s how you get injured and/or burned out.

  1. Your Long Run Pace

The cardinal rule of long-distance running is to go slow and steady.

More specifically, long runs should be performed at roughly one minute slower than your marathon race pace, or around 90 to 120 seconds per mile slower than your current 10K pace.

Also, keep your heart rate within roughly 65 to 75 percent of your maximum.

Whatever you do, do not exceed the fast end of that range as doing so increases the risks of injury, excessive fatigue, and overtraining.

In case you don’t have a current 10K or marathon pace time or are not using a heart rate monitor, then run at a conversational pace, or around 5 out of 10 on the perceived exertion scale.

This is a pace at which you can easily chat, or recite the pledge of allegiance, whiteout gasping for breath.

If you can hear yourself panting for air, you’re going too fast.

Additional resource – Overtraining in runners

How Fast Should Long Runs Be – The Ideal Pace

Long runs are tricky. If you run too fast, you increase injury risk and burnout. Run too slow, and you won’t likely trigger significant stimulus and adaptation.

So how fast should your long runs be?

Here’s the truth – There’s no such thing as the perfect pace for your long run.

Your chosen pace will depend on your current running ability, running goals, and overall running program.

If you’re a beginner aiming to simply run longer, you should stick to whatever pace you can comfortably maintain throughout the run without having to stop.

But if you have been around the running block for a while and would like to improve speed or set a new personal record, shoot for an average long-run pace around 55 to 75 percent of 5K pace, with the average pace being 65 percent.

Research backs this up as it shows that running faster than 75 percent of 5K pace during long runs doesn’t trigger any extra physiological changes.

Now let’s look at some methods to help you make sense of these percentages. We need to be practical here, right.

Additional resource – How many miles is a half marathon

The Talk Test Explained

Also known as the conversational pace, the talk test is an effective way to check your long run pace.

As the name implies, you should be able to talk—or hold a conversation—with your running buddy without panting for air.

You should strive to keep the conversation going with comfortable but slightly labored breathing.

In other words, yes, you’re pushing yourself but not past the point where you can’t carry on a conversation.

Can’t do it without panting? Then your exertion levels are over the long run range. Slow it down.

Running alone? Then try reciting the pledge of allegiance out loud.

The Nose Test

This is another effective assessment if you don’t have anyone to talk to while performing your long runs.

Just like the conversational pace, the nose test is a fantastic way to assess your pace. It examines how efficient you’re at sustaining your breathing while running.

As a rule, you should be breathing comfortably from your nose the entire time. Can’t do it? Then you need to slow down until you can.

Rate of Perceived Exertion scale

Rate of Perceived Exertion, or RPE, scale is a tech-free way to estimate how much effort you’re exerting during your runs. This is the embodiment of running by feel.

This strategy allows adjusting your training effort based on how you feel both physically and mentally. You essentially speed up when things feel easy, then slow down when you start to get winded.

On a scale from 1 to 10, in which

  • One to three represents easy activities (no more strenuous than walking),
  • Four to six is for more moderate activity (the type of which you can maintain a conversation without panting), and
  • Seven to ten, during which you push your body to the max.

As a rule of thumb, your long runs should be around 5 to 6 on your RPE scale.

Check my full guide to RPE here.

Different Paces

As I mentioned before, once you get fitter, you’ll want to make your long run pace more challenging.

Here are two options.

The Negative Split

Doing negative splits, which is running the second half of a long run a bit faster than the first, is a great way to push the pace without running your body into the ground.

Here is how:

Run the first half at a conversational and controlled pace.

Then, once you reach the middle point, gradually pick up your pace and finish it off a bit faster.

For example, if you’re planning to run a 16-miler, run the first 8 miles at an easy and controlled pace, then at the 8th-mile mark, start to gradually pick up the pace and run the last 8 miles at, at least, 10 to 20 seconds per mile faster.

Make sure you pick a suitable pace you can maintain until the end.

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

The Marathon Pace Long Run

When training for a long distance event, try to not run your long runs at your goal race—or else, you’re flirting with disaster.

If you put too much stress on your body then your risk extreme fatigue—for the short term—and injury, and/or a painful burnout—over the long haul.

For the ideal pace, shoot for one minute to 90 seconds slower per mile than your marathon pace goal.

You can also do a negative split during your marathon pace long runs.

For example, for an 18-mile long run.

Run the first 9 miles of your long run at an easy pace, then steadily speed it up to goal marathon pace over the last 9 miles.

Long Runs Variations

 Long runs can take many formats. And pace tends to vary from one variation to the next.

The most common long runs variations include:

Classic Long Slow run

What’s usually referred to as LSD runs in the running world. These sessions help you build basic endurance and musculoskeletal strength when you’re a beginner.

As you get fitter, classic long slow runs help improve your body’s efficiency at burning fat as fuel.

As a general rule, perform these sessions by time instead of distance. You’ll help prevent fatigue, bad technique and reduce the risk for injury when you do so.

What’s more?

These sessions should be run at an easy, conversational pace. There should be no fluctuation in pace at any time during the session.

Progression Long Runs

Ready to take your long runs to the next level? Then try a progression run.

As the name implies, a long progression run is a run in which you keep increasing pace as you go.

Ideally, you start at an easy pace but slowly and gradually speed up over the second half.

Depending on your training cycle, you might be logging the miles near all-out toward the end of the session.

Usually, these progression long runs finish near marathon—or race goal—pace or lactate threshold pace.

Fartlek Long Runs

Another way to make your long runs more challenging is to add in a few intervals.

By varying intensity and pace over a long run, you activate different energy systems. This, in turn, produces a more powerful training impact.

After warming up for 10 to 15 minutes at a conversation pace, add in surges of the speed of different lengths every 10 to 15 minutes.

The surges could be intervals of 1,000 meters at marathon pace or shorter intervals of 400 meters at your current 5K pace.

Your goal is to speed up for a random amount of time—or distance—throughout your long run. Since this is a more challenging variation of the long run, only experienced runners should try them.

Fast Finish Long Run

One of the best training strategies for long-distance runners, the fast finish long runs forces you to keep logging the miles fast while fatigued.

At a minimum, once you’ve built a good base mileage, schedule a fast-finish long run every third or four long runs.

Just keep in mind that you shouldn’t complete all of your long runs with a fast finish surge. The sessions might be the same as running a race every weekend.

As I’ve explained earlier, most of your long runs should be performed as long slow distance runs.

I recommend completing faster long runs sessions every three to two to three weeks  – just to keep yourself challenged and unbored. After that, the rest is just details.

Additional resource – Your guide to Charleys Horse in runners

  1. Your Long Run Recovery

Long runs will take a toll on your body.

That’s why recovery is as important as the training itself.

When you recover properly, you will bounce back quicker after hard workouts and run with fewer injuries.

Here are four things you need to do to ensure maximum recovery after a long run.

Hydration

Immediately after finishing a long run, drink plenty of water to meet your fluid needs.

Electrolyte water can be an option, but never the main.

Energy drinks or supplements are shun.

Recovery day

Have a recovery day—or a couple of days—after your long run.

Don’t want to take a day off?

Try cross-training—doing preferably low impact activities with minimum stress on the body.

Do a light total-body or a core exercise routine, recovery yoga, or foam rolling to release any tension or post-run ache and pain.

You can also do a recovery run if you want to.

Stretch Your Running Muscles

Although the science on the effectiveness of stretching for injury prevention and recovery is still inconclusive, I still believe in its importance.

This is especially the case during the post-run window when your muscles are warm and ready for a stretch.

Focus on major muscle groups—especially the muscles you use the most during your runs—and breathe into any tightness so you can release it.

Stretching also good to avoid cramps.

Ideal Running Program for Maximum Recovery

Here is how a typical running schedule may look like

  • Monday: Interval run
  • Tuesday: Rest day or recovery
  • Wednesday: Fartlek run
  • Thursday: Hill run
  • Friday: Easy day
  • Saturday: Long run
  • Sunday: Rest

Overall, this is just an example.

You can always come up with your own training schedule.

In fact, I urge you to do so.

Note – Here’s how often should you run per week.

  1. Your Long Run Nutrition

To perform your best in the long run, you’ll want to ensure you’re eating the right things at the right time. Diet is as important as the training itself.

Your food choices matter a lot when it comes to running. Eat the wrong things, and you’ll set yourself up for failure, and you don’t want that.

The reason?

The food you eat before a run can help you accomplish either of the following two things:

  • Provide energy for the miles, which is, after all, the purpose of pre-run eating. Or
  • Negatively impact your running performance and comfort during and after your workout.

So which option is more attractive?

Of course, number 1.

What’s more?

Stomach issues caused by bad food choices are common among runners.

A survey shows that over 40 percent of runners have had stomach issues ruin a long run, a recent poll of @runners world revealed.

Making the right diet choices the night before a run can help you prevent a runner’s stomach, make sure you have enough fuel to avoid bonking, and keep you healthy and strong while running long distances.

By practicing the following nutrition guidelines, you’ll be able to provide your body with enough energy during endurance training without upsetting your stomach.

What’s not to like!

  1. Start Small

Not used to eating on the run? Don’t worry.

You can learn how to do it by embracing the minimal approach.

How?

Experiment by taking in as little as possible.

That means that instead of swallowing an entire packet, take one mouthful and remember to wash it down with water.

See where that gets you.

If you’re good, then have more.

  1. How Much

As a rule of thumb, begin refueling about 30 to 45 minutes into your long runs.

Doing so helps keep your digestive system functioning optimally.

In general, ingest 30 to 50 grams of carbs —roughly 100 to 200 calories—for every hour of runs longer than 60 to 90 minutes.

Remember: Calorie needs depend on many factors, such as speed/intensity, gender, and training goals.

That said, what I’d recommend you do is always to have the extra nutrition to be safe.

It’s always better to err on the side of caution.

what is considered a long run

  1. Eat Real Food

Running nutrition is not expensive.

Most of the performance perks of engineered sports products—such as gels and energy bars—can be found in your fridge.

For the record, natural foods are always the better option.

These foods are rich in vital nutrients and everything else your body needs for optimal functioning.

Here are some of my favorite running snack:

  • Peanuts
  • Honey
  • Animal crackers
  • Peanut butter
  • Pretzels
  • Dried fruits like raisins

Say No to Fiber

In essence, avoid high fiber or whole grain foods.

Though veggies, fruits, and beans are an essential part of a runner’s diet, these can cause digestive issues on a run, including gastrointestinal distress, bloating,  and runners diarrhea.

  1. Sports Drinks & Gels

Not a fan of real food on the run?

Then get your carbs from a sports drink.

As already stated, you need between 30 and 60 grams of carbs for each hour spent on your feet, so pick the right sports drinks.

Aim for products with at least 8 percent carbohydrate concentration.

Sodium is an essential mineral that we lose through sweat, and replacing it is vital for improving the retention of fluids in the body.

Shoot for at least 100 mg of sodium per 8-ounce serving.

  1. Be Your Own Guinea Pig

To master the art of fueling on the run, you’d need to experiment with different foods and products.

Everybody is different and responds differently to different foods and brands.

There’s no such thing as one size fits all!

Sooner or later you’ll find what works the best for you—as long as you’re willing to test it out.

Once you’ve found what works for you, stick to it.

There’s a lot of truth to the adage that if it ain’t broke, don’t fix it.

As you experiment with different nutritional methods during your training runs, keep track of the following:

  • How much food did you take in?
  • How did your body respond to the food?
  • What were your energy levels?
  • Did you have any stomach problems?

The answers to these questions will help you form the plan that will work best for you

Both literally and figuratively.

Examples Of What To Eat The Night Before A Long Run

Now that you know a thing or two about avoiding the night before a long run let’s get into the fun stuff and share a few examples of food to eat.

Pizza

It might not seem like the healthiest choice, but pizza can do the trick, especially if you keep the serving size reasonable.

Just remember to skip the greasy pepperoni or sausage, go light on the cheese and keep your serving size reasonable.

Already lactose-intolerant? Go for lactose free-cheese or skip it altogether.

Couscous

Couscous

The famous Moroccan dish is one of my favorite.

You can mix the couscous with a variety of veggies and meats, but as a pre-run meal, I recommend keeping it simple.

Salmon

Salmon is a great high-protein, anti-inflammatory food that’s also easy to digest. Not only that, but it’s also easy to make a salmon dish as it literally takes under 20 minutes to throw together.

Sweet Potatoes

As one of the best sources of carbs, sweet potatoes are an integral part of a runner’s. They’re not only easy to digest, but they are high in carbohydrates, potassium (to prevent muscle cramps), and other valuable nutrients.

Grilled Veggies

Grilled vegetables still have a lot of nutrients without a huge amount of fiber.

Sushi Rolls

My favorite Japanese food of all time. I’d eat three to four, depending on the size, with sushi meshi (sushi rice), lean fish, veggies, avocado, etc.

Just remember to avoid higher-fat fillings such as tempura and cream cheese.

What to Have For Breakfast Before A Long Run

I’d suggest nothing unless you insist. I mostly do my long runs in a fasted state, but that’s me. Maybe you’re different. Maybe you need something in the tank before you get going.

The key is to experiment and find what works the best for you. But as a rule, avoid eating a large meal before a run. I hate to state the obvious, but here we are.

Depending on the timing—and length—of your long run, have something at least two hours before your run. Your breakfast should consist of an easy-to-digest, light meal.

Here are some good ideas to get you started.

Toast

Looking for a quick source of carbs before a long run? Look no further than a toast.

Toast is easy-to-digest and can be topped with nutritious spreads such as grass-fed butter or nut butter.

Bananas

When it comes to pre-run fueling, you cannot go wrong with a banana.

Not only are bananas a fantastic source of fast-releasing carbs, but they are also high in magnesium and potassium—key for preventing those dreaded muscle cramps on the run.

Oats

Overall, oats make for the perfect breakfast, making it the ideal pre-run snack to power you through your long run. Just keep in mind that some oat brands are high in fiber, so make sure to allow some time for digestion before you set out.

Do You Need To Eat Pasta Before A Long Run?

This is one of the most common running questions, and my answer is a simple No.

Loading on pasta is a long-held running myth that I’d like to demystify once and for all. Don’t get me wrong. I love pasta, and it’s a great source of carbs. It’s also easy to digest.

But, all things considered, carb-loading isn’t needed unless you’ve been severely restricting your calories for the rest of the week.

All in all, your body should have a good storage of carbs in the muscle in the form of glycogen.

Stay Hydrated

Whether you’re a beginner or an advanced runner, hydration is key.

To make sure you’re making the most out of your long runs, you SHOULD & OUGHT to hydrate before the point of dehydration. Unfortunately, it’s not easy for your body to catch up if dehydration has already occurred.

When it comes down to it, staying hydrated is as important—even more important—than eating.

Don’t simply gulp a glass of water five minutes before a long run. Instead, make sure to sip all day long.

If you tend to run in the morning (just like I do), then try to meet your hydration needs the night before, then start drinking the moment you wake up.

How to Make Running Fun & More Enjoyable – 30 Ways

What is A Good Running Pace For Beginners

Looking for the best advice on how to make running fun? Then you’re in the right place.

Here’s the truth.

“Running is boring.”

“Ugh, I have to go running after work!”.

“I really don’t want to go running today.”

“I should take a day off, but I’ll go run anyway.”

If these thoughts have ever crossed your mind, then you’re not alone.

Running is hard, and at times, quitting might feel like an option—maybe the only option.

But you know what, quitting is not the way to go if you’re serious about reaching your running goals.

One thing you can do to make sure you stick with your running routine, despite the negative thoughts, is to make your training more pleasurable.

Easier said than done, of course.

Would you like to learn a few tricks that can help you more running more fun?

Then you have come to the right place.

How To Make Running Fun – The 30 Tricks

Here are 30 measures you can take to make running more pleasurable.

Apply them to your training program and you’ll be able to add some extra enthusiasm back into your running routine.

 Make Running Fun – 1. Get The Right Gear

Want to make running more fun (or just less painful)?

Get the right gear as it’s key for helping you avoid pain and injury.

For instance, ill-fitting running shoes can lead to blisters, black toenails, and serious overuse injuries.

Clothing also matters.

Essential items include breathable and waterproof shirts, pocketed leggings as well as clothing for different weathers.

To get the best (and proper) deal, I highly recommend going to a specialist running store, instead of a high street sports shop.

In most of these specialty stores, you can find expert staff (who are runners themselves) that can give you personalized gait analysis and set you off with the right gear.

 Make Running Fun – 2. Slow Down

Many beginner runners start off at a sprint, but quickly flame out.

That’s the classic rookie mistake and the reason so many fall out of love with running.

So, how do you start the right way?

What I’d recommend you do is to alternate easy jogging and walking—say a minute of each.

That’s what’s known as the walk/run method, and it’s the best way to get fit without getting hurt.

As your training progresses, adjust your intervals.

Increase the time spent jogging while taking less and less time for recovery until you’re running for 30 to 45 minutes a session without panting for air.

Even then, don’t be hard on yourself.

Make it a rule stick to a conversational pace.

You should be able to hold a conversation with a training buddy without gasping for air.

You used to be a runner?

Here’s how to start running again.

 Make Running Fun – 3. Set The Right Goals

Before you start running or decide to take your running to the next level, you’ve to have an idea about what you want to achieve.

Do you want to lose weight?

Are you looking to improve your 5K timing?

Do you want to be a role model for your kids?

You have to know your goals then set the right ones.

By doing so, you give yourself something to work toward— even when that inner mind chatter suggests otherwise.

Just know that running goals don’t have to be that complicated.

In fact, they can be as simple as running three times per week or losing 15 pounds.

Once you want to take your training to the next level, make your goals more specific, like running a sub-30-minute 5K or completing a marathon race distance in less than four hours.

This also does wonders to your running motivation.

 Make Running Fun – 4. Reward Yourself For The Tiniest Progress

Studies show that self-rewarding helps improve motivation—running is no exception.

In fact, regardless of the habit you’re trying to build, getting your brain to link the pleasure of the reward with the activity makes it more likely for you to succeed.

That’s a good thing if you ask me.

What’s more?

Your achievement DO NOT have to be big to call for celebration.

In fact, rejoice in everything—even the tiniest progress.

Some of the best rewards include:

  • Taking a long nap,
  • Binge-watching your favorite show,
  • Buying a new running outfit,
  • Getting new shoes,
  • Having dinner out with a friend,
  • Spending the evening at the movies.

 Make Running Fun – 5. Race

Running to get in shape is one thing.

Training for a race is an entirely different experience.

In fact, the first time I trained for a race was a big turning point for me. That’s when I felt like a real runner for the first time in my life.

Just don’t sit around, waiting for the perfect race.

Instead, go and register for that race—any practical race— in advance.

Luckily, there are plenty of other races to choose from: mud runs, obstacle races, trail races, or even go the extra mile—literally—with ultra distances, ranging from 50K to a 100-miler or more.

You can also train for a sub 20 5K race.

 Make Running Fun – 6. Change up Your Running Routine

Another simple thing you can do to make running more fun is to explore a new running route.

This will definitely spark drastic changes in your attitude and approach toward the sport.

Look up an open road, a new trail, or a state park—preferably where you can immerse yourself in the beauty of nature.

You should also keep changing your running routes on a regular basis—never let routine settle in.

do this to make running fun
Female jogger exercising outdoors in nature

 Make Running Fun – 7. Take a Break

Feeling a bit burned out?

Maybe it’s time to put some distance between you and your running.

I know it’s cliché, but absence makes the heart grow fonder.

If the time spent away from running doesn’t make you appreciate it, then it’s time to find a new sport.

 Make Running Fun – 8. Try A Running Streak

Don’t get me wrong.

I’m not suggesting that you go running naked through a public place.

That’s criminal behavior.

I don’t want you to end up in jail because of me.

In the running world, streaking refers to running on consecutive days for a specific period of time, usually for more than a month or so.

My longest streak lasted for two months.

Your streaking goal is simple: aim to run at least a mile every day for three months.

As the weeks go by, add 5 to 10 minutes to your daily runs until you’re doing it for an hour or so.

As a rule, you should already be at moderately high training mileage before you start a streaking routine.

This ensures that your body is well adjusted to increased load—or else, you’re risking injury and you don’t want that.

Here’s how long does it take to run 3 miles a day.

 Make Running Fun – 9. Stay in The Moment

This might sound like the type of advice you’ll usually hear in new age circles, but it’s not all bogus.

The stuff works.

I mean, just think about it for a moment.

All there is the NOW.

No past.

No future.

Only the eternal moment of the NOW.

Here’s how to practice:

First of all, get into the right mindset: clear your mind, breathe deep, stand tall, relax your body, and set your intention on staying in the moment.

Next, focus on what you’re doing and your surrounding.

Bring your attention to your gross motor movements, the temperature, the wind, the elements, and go through every one of your senses: smells, sounds, everything.

 Make Running Fun – 10. Give it Time

Making running more fun doesn’t happen overnight.

It actually takes time, and trying to rush things out is never the path to a healthy and happy relationship.

It’s a long-term commitment (with lots of ups and downs just like a real relationship).

Time will tell in the end.

If your current running routine is not working out according to your expectations, then give it time.

Try out different things, change up your routine, reevaluate your goals, ask for help, and get the support you need.

Here’s how to overcome your running excuses.

Make Running Fun – 11. Get a Running App

You can find tons of fun, cheap (often free) running apps you can start using right away to make your runs more fun.

These apps not only track your runs, but also inspire you with music, provide valuable coaching, keep you safe, and so on.

Here are some of my favorites:

  • Couch to 5K. One of the most popular apps in the running world. The C2K app is ideal if you’re looking to go from zero to a true runner. The app guides you through three 30-minute sessions per week to get ready for a 5K race within two months.
  • Zombies, Run! This app turns your running sessions into a game that takes place in the middle of the aftermath of an apocalyptic zombie world. The app provides a series of stories and missions for you to listen to and complete as you run.
  • Rock My Run. For music lovers, this app is a must. As the name implies, RockMyRun is an app that provides the best workout music so you can maintain your energy and keep up a rockin’ pace while running.
  • This is one of my favorites. Runtastic has a more detailed approach to tracking and will record duration, elevation gain, distance, speed, calories burned, and more. It’s ideal if you’re a running nerd like me.

Make Running Fun – 12. Run at Night

Yes, you heard that right.

Maybe this is something you have never done, and not considering to do anytime soon.

Of course, be careful with —especially if you fear for your safety.

To err on the side of caution, run in safe and well-lit areas while wearing reflective gear (even a headlamp if you had to).

You should also consider bringing a pepper spray or partnering up with a buddy or group for extra safety.

Here’s the full guide to safe outdoor running.

 Make Running Fun – 13. Run Naked

Again, don’t get me wrong.

What I mean is, run with yourself, and nothing else.

Leave your music, GPS, and the rest at home so that you can focus on the workout.

This is going to be a new experience—especially if you’re a tech addict obsessed with performance metrics.

When running naked, you log the miles for the sake of the sport.

You run for yourself, you compete with yourself.

Additional resource – How to Do a Run Streak

 Make Running Fun – 14. Buddy Up

Another way to make running more fun is to train with a friend.

In fact, training with a partner is ONE of the best ways to get you committed to your training program.

With the right training partner, you can explore new running routes, try out new running workouts, and gab about the latest episode of The Walking Dead.

don’t be shy and do approach a lot of runners, and keep in mind that if you don’t ask, the answer will always be no.

Ask around.

Join a running club.

Befriend other runners.

Use online running communitiesto match yourself up with a suitable running buddy.

 Make Running Fun – 15. Watch TV on the Treadmill

Feeling bored on the treadmill?

Try this.

Watching television helps make treadmill runs more fun.

I tend to prefer humor shows for short runs and drama or police shows for longer runs.

Some of my favorite treadmill shows include:

  • The Big Bang Theory,
  • Amy Schmidt,
  • BoJack Horseman,
  • The Blacklist,
  • The Flash, and

Need more structure for your treadmill workout?

Try my Couch to 5K treadmill plan.

 Make Running Fun – 16. Listen to Music

I’m a big fan of music.

The running music I choose depends on my mood.

I usually pick different songs for different purposes: a high-energy playlist for faster-paced and interval workouts and a relaxed playlist for my recovery and long runs.

Science also agrees.

According to research out of the Brunel University in London, subjects who listened to music while exercising were able to run farther, swim faster, and bike longer than usual.

To get the most out of music, look for songs with the right tempo and groove.

I recommend playlists organized by BPM (beats per minute).

Apps like Tempo Run and RockMyRun are fantastic for helping you do that.

 Make Running Fun – 17. Try a Podcast

Not a fan of music?

Try a podcast.

You can find plenty of running-related podcasts on the web by just doing a simple Google Search.

Also, feel free to listen to other types of podcasts covering a broad range of topics.

My favorite is the 4-Hour workweek blogger Tim Ferris.

He talks about all things fitness, health, adventure, finance, startup, business and everything in between.

Audiobooks are an option, too.

Additional resource – What’s the best temperature for running

 Make Running Fun – 18. Try Fartlek

Fartlek is a Swedish training term that means “speed play,” and it’s all about performing sprints while following no specific structure

Here’s how to do them?

After a proper warm-up, sight an object in the distance, whether it’s pole, a car, a cat, a person, or the end of the block then sprint to it as fast as you can.

Once you reach it, slow down, recover and sight the next object.

Keep doing it until you can’t do no more.

 Make Running Fun – 19. Add Bodyweight Exercises to Your Run

This is not only a fun way to change up your runs, but it can also help you build both strength and stamina.

Add bodyweight exercises to your run by performing do-anywhere moves, such as push-ups, squats, pulse lunges every 5 minutes you spend running.

You can also do some  jump roping for a few minutes.

This is like adding a CrossFit elements to your runs.

runner having fun

 Make Running Fun – 20. Try Hill Reps

Hill training is a crucial part of any running program—whether you are a recreational runner or an elite athlete.

It builds power and strength like nothing else.

Here is how to proceed:

Locate a long hill that should take you at least five minutes to run up.

Then after a 10-minute dynamic warm-up, run up the hill at a sustainable pace, turn around and recover on the way back down.

Repeat the cycle three to five times (or until you can do no more).

For more,  learn how to design your own running program.

 Make Running Fun – 21. Smile While Running

I know it sounds awkward.

But, research shows that faking a smile tricks the brain into releasing the good-feel chemicals, such as endorphins, and serotonin, associated with states of happiness and euphoria.

Not only that, research shows that smiling decreases recovery time from stress and lowers heart rate.

Here’s how to put it into practice.

Build the habit of greeting every person you pass with a heartfelt nod, a good morning, or a big smile.

 Make Running Fun – 22. Do a Ladder Workout

This is another variation of the traditional interval workout.

A ladder workout is a well-known form of speed work interval workout in which you climb, down, or both in speed and distance as the workout progresses.

As a rule, run each interval a bit faster than the preceding one, then jog for 100 to 200 meters for recovery between each interval.

Here is how to proceed:

After a 10-minute dynamic warm-up, run 100m, rest, run 300m, rest, run 400m, rest, run 500m, rest, and so on until you can do no more.

Then finish your sprint workout with a cool down.

 Make Running Fun – 23. Run to Your Favorite Restaurant

Although I don’t usually recommend rewarding your hard effort by indulging in an unhealthy meal, this time, I’m making an exception.

To do this, pick a food or snack spot you’ve been dying to try, plan the running route, then run all the way there.

Or you can also prepare in advance (or order) a huge meal to feast on when you return home from your run.

Whatever you like the most go for it.

Try to avoid junk food, opt for healthier or homemade food.

My favorite: Indian food.

 Make Running Fun – 24. Try Motion Meditation

If you want to sense what it’s like to run with the mind and body in union, try meditating while logging the miles.

By doing this, you’ll be taking transcendental strides toward achieving a more focused and calm mind while running.

In fact, I do believe that the time you spend running is perfect for meditating because of the repetitive nature of the sport.

If you don’t know how to do this, then this post on Zen Running from Leo at the Zen Habits Blog.

You can also repeat affirmative words or mantra during your run.

Sometimes you just need to shut the world out and tune in with yourself.

 Make Running Fun – 25. Try Trail Running

Trail running is an integral part of any training program.

locate a nearby trail—preferably ones that cross waterways, mud, or rivers—and just get in there and run.

You can also sign up for any mud run or obstacle race course.

For more on trail running, check my full guide here.

 Make Running Fun – 26. Try a New Running Form

Two of the most well-known techniques are the Chi Running and Pose Method alternative running forms.

I have personally tried Chi Running, and it’s quite good—especially the keep yourself tall with a slight lean forward technique.

Maybe it’s time you try it out and see for yourself.

 Make Running Fun – 27. Try a Running Breathing Ratio

Having trouble breathing properly while running?

Try synchronizing your breaths with your foot strikes, in what’s known as rhythmic breathing.

In theory, breathing this way not only helps you stay more focused (and in the present) but may also prevent injury.

That’s a good thing if you ask me.

Of course, the exact breathing ratio will depend, mostly, on your running intensity and fitness level, but for a beginner, I’d recommend a 2:3 breathing ratio pattern.

This involves running for three steps on the inhale, then out for two steps. In for three steps, out for two steps…

I think you get the big picture here.

 Make Running Fun – 28. Do a Negative Split

Instead of keeping the same level of intensity/speed throughout your run, perform the first portion of the workout 10 to 15 seconds per mile slower than your average 5K pace.

Then, once you reach the halfway mark, speed it up, and run the rest of the distance 10 to 15 seconds faster than your average 5K pace.

For the last few hundred yards, go as fast as you can without fainting.

 Make Running Fun – 29. Join a Running Club

If running with just one partner didn’t do the trick, then join a running club.

These clubs are freaking everywhere, and chances you are already living near one right now.

Most of these clubs also cost a few bucks a year and might organize a free event every now and then.

The competitive sprite of a running group can encourage you to push a little bit further and harder than you’d do when you go solo.

How To Make Running Fun – The Conclusion

There you have it Making your runs more fun is just as simple as taking a few of the above measures The rest is just details

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

Thank you for dropping by

How to Choose Best Running Sunglasses

couple runner with sunglasses

Whether you just picked up running or are an elite runner, investing in a nice pair of running sunglasses is essential.

Picking the right pair of frames for outdoor exercise can sometimes be tricky, but no need to worry—in today’s post, I got you covered.

In today’s post, I’m providing you with the guidelines you need to find the perfect eyewear for any running distance.

Please keep in mind, I’m not gonna give you style advice, but comfort advice.

In this article, I’ll share with you the guidelines you need to help you choose the perfect pair of sunglasses for your next run.

The Dangers Of Sunlights

Our eyes are one of the vital organs—and they deserve all the protection they can get.

Not only do your eyes see shapes and distinguish between millions of colors but also regulate light signals that keep your body’s internal clock functioning properly.

So why should you wear sunglasses when running?

Excessive sun exposure can take a toll not only on your skin but on your eyes, too.

It can actually damage your eyesight in more than one way.

Without proper eye protection, excessive exposure increase your risk of developing eye problems such as from the lightest problem, foreign bodies, dry eye syndromes, to cataracts, macular degeneration, and growth on the eyes called pterygium and pinguecula.

That’s not the whole story.

The eyelids and the sensitive skin surrounding it are cancer-prone.

What’s more?

Running eyewear will also help keep the rain and elements out of your eyes during rainy weather.

Rainwater can be too acidic, causing a lot of harm.

Sports sunglasses can also protect your eyes from insects, cobwebs, leaves, branches, or any mud or dirt from getting into your eyes when running outdoor, especially on trails.

The bottom line –Proper eyewear is one of the best ways to minimize eye damage and should be part of your running kit and gear.

You don’t need to be an elite runner to grab one running glasses for you.

How To Choose The Right Running Sunglasses

Here’s what to look for when choosing running sunglasses:

Protection

The first factor to consider when choosing a pair of running sunglasses is the level of protection.

There are three types of rays emitted by the sun: UVA, UVB, and UVC— When choosing running sunglasses, look for a pair that blocks all of these ultraviolet rays.

What’s more?

Remember—Ultraviolet light can be dangerous on both sunny days and when the skies are cloudy.

So it’s best to keep your eyes protected anytime you’re running outdoors.

runner choosing proper running sunglasses

Running Sunglasses – Proper Fit & Comfort

Casual sunglasses may protect your eyes from sunlight, but might not stay in place when running, so another priority is getting a pair that doesn’t bounce around.

Go for what feels most comfortable for you.

Not only finding a pair of sunglasses that stay in place while running is comfortable, but can also prevent unnecessary tensing, distraction, strain, and squinting.

For instance, if you have a wide face, make sure your running sunglasses don’t pinch over the temples.

Conversely, if you have a smaller head, look for a model that fits tightly and doesn’t slip nor bounce around.

Take some attention to your nose shape too, make sure the bridge fits perfectly and not slips down when you start bouncing the ground.

Additional resource – Buy glasses online with GlassesUSA

Wraparound Running Sunglasses

UV rays can reach your eyes from all angles, so go for sunglasses that cover as much of the eye area as possible.

I’d recommend wraparound sunglasses as these offer the best coverage from side to side.

Polarized Tint

Consider getting a pair of sunglasses with polarized lenses as they’ll reduce glare, especially if you do a lot of running on paved roads or near lakes.

The polarization can reduce the glare reflected from the cars and road surfaces, allowing you to pay more attention to your run.

Wear A Hat Or Visor

Besides running sunglasses, another measure for added protection is wearing a cap or a visor.

A hat helps shade the entire top half of your face, especially the sensitive skin on the eyelids that sunglasses often fail to protect against the sun’s harmful rays.

In fact, a cap or wide-brimmed hat may block as much as half of the UV rays.

These can also hinder UV rays that strike the eyes from above or around glasses.

What’s more?

Headgear can also help absorb sweat, so it won’t get into your eyes.

You’ll also love running with a hat if you get caught running in the rain.

Conclusion

In the end, the price is not that important.

Pick a pair of running glasses with these features, not the most expensive one.

Choose comfort over the brand.

Fit over fashion.

Get it.