David Dack

The Couch to 5K Treadmill Plan You Need

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Are you ready to take on the Couch to 5K training plan but cannot train outside? Then look no further than the Couch to 5K treadmill plan I’m sharing with you today.

Here’s the truth.

The Couch to 5K treadmill program is ideal for getting anyone off the Couch and kick-starting their running journey in the comfort of their own gym or home.

In this article, I’ll go into:

  • The benefits of Couch to 5K on the treadmill
  • How long does it take to run a 5K on the treadmill
  • How to get started
  • And so much more.

Ready?

Let’s lace up and dig in.

How To Train For A 5K on The Treadmill – The C25K Treadmill Plan You Need

Also known as the C25K, this plan is designed to ease you into a running program without risking injury or burnout.

You can complete a couch to 5K program using the official mobile or a downloaded training plan—like the one shared below. With a few tweaks here and there, you can even do it on a treadmill. More on this later.

The typical C25K plan takes place outdoor, but the reality is that you might not always be able to do it. For example, adverse weather, rough terrain, or a lack of safe running space can thwart many beginners from venturing outside.

My Couch to 5K plan is specifically designed for the treadmill, so whether you’re a complete noob or are starting a running routine in the middle of winter, this is the plan for you.

Can you really Do the Couch to 5K on a Treadmill?

Of course, you can. It might even be more convenient to do it on the treadmill instead of dragging yourself outdoors to train.

You just need to be motivated enough to do it since pounding the belt can be boring. It may take you more mental power to stay on the treadmill than it does to log the miles outdoors. But that’s not the case for everyone.

That’s when—and where—a treadmill comes in handy.

When you have a treadmill at hand, the barriers (and excuses) vanish, and you can instead focus on your upcoming 5K.

A good treadmill will allow you to train regardless of weather conditions and in the safety and comfort of your personal workout space.

What’s more?

The treadmill offers you complete control over your training experience.

You have a timer on the console in front of you, and you can swiftly see when to pick up the pace or walk.

The Benefits of The Treadmill For 5K Training

Here are some benefits of using a treadmill for your Couch to 5K program.

It’s easier on the body. Running on hard surfaces, like asphalt and concrete, may increase injury due to the tremendous stress on your joints. Thanks to the soft rubber surface, the treadmill provides extra cushioning to absorb much of this stress, therefore, helping you run longer and more frequently with little risk of injury.

Forget About Outdoor Conditions. While running outside, you’re at the mercy of the elements: traffic pollution, foul weather, the cold, unsafe streets, uneven road surfaces, and a long myriad of obstacles that can stand in the way of your running success. The good news is that running on a treadmill can help you go over most of these obstacles—unscathed.

Simulate A Race. Planning to run a hilly 5K? feel free to simulate that racing experience by increasing the incline on your treadmill. All this in a controlled and “measured” way.

Safer Than Running Outside. Outdoor running often means trouble: cracks, ruts, cyclists, cars, people, thieves, stray dogs, the wrong side of town, you name it. But, on a treadmill, you may sidestep all of these potential hazards.

Privacy. For the self-conscious runner, the treadmill is the ideal training option, especially if you have a treadmill home—this is going to help you get fit without suffering the “perceived” public humiliation. You set your own rules without peer pressure. You can run at your own pace and call it to quit anytime you want. No one is judging your performance.

Pace Control. Unlike outdoor running—where it’s tricky to keep a consistent running pace—treadmill training helps you accurately track your pace and mileage. You no longer have to worry about running faster or slower than you intend to.

Easy to track. On a treadmill, you’ve plenty of data to keep track of,  whether it’s speed, incline, calories burned, heart rate, step count, and so on. That’s why if you’re looking to get more out of speedwork training—or any other “measurable” run—then the treadmill is your best ally.

Proper Form. Most runners have the slightest idea of how they look when running, but with the treadmill, you can always check your running form in the mirror. Just keep your eyes on your body, not your face. Or you can ask your training buddy—preferably someone who knows what good form should look like—to give you feedback.

Consistency. Thanks to the treadmill, you’ll be less likely to miss or skip a scheduled session due to weather or other obstacles. Whether it’s raining, snowing, freezing, or too hot, the treadmill helps you train all year round in all sorts of weather and temperatures.

Prevent overfatigue. Thanks to the controlled environment on a treadmill, you’ll also be less likely to push your body than it can handle. Most beginner runners make the mistake of starting too fast or trying to get too far. This is a fantastic reason to do the Couch to 5k on the treadmill.

Challenge your Mind. A treadmill not only challenges your body but your mind, too. Indoor running teaches you how to be patient, manage boredom and overcome your inner critic, especially if you’re training a long, tough race. Training this way will keep your mind focused and on the goal in spite of slogging through the miles without any change of scenery.

Insisted on training outdoor? Then try this couch to 5K plan.

Beginner Running Tips On The Treadmill

I hope you’re sold on the C25K treadmill plan. Now let’s get into how to put the plan into practice.

Treadmill Running Shoes

I cannot emphasize the importance of running shoes enough. When choosing shoes for indoor running, pay attention to the shoe’s cushioning, support, breathability, and durability.

You’ll need a stable, firm pair and grips well. Most importantly, you’ll need a pair that resists the motion of the belt passively as you run. Unless you’re only planning to power walk on the treadmill, ultra-soft shoes are not a good choice.

Also, keep in mind that shoes that are designed for treadmill running can also be used on the open road.

The Ideal Pace For C25K Treadmill Training

As for running speed, the rule of thumb is to stick to a conversational pace—a pace in which you can still carry a conversation while you run without much trouble.

Slow down if you find yourself panting for air and unable to carry on a conversation. Take as many walk breaks as possible for as long as you have to.

As a guide, shoot for a running speed of around 6 to 8 km.

Don’t worry if the pace feels too slow.

Keep the walking part at a brisk pace.

In general, your walks should be around 3,5 to 4,5 km per hour.

That’s different for everyone, and it’s ok. You’re good to go as long as the walk isn’t making you huff and puff.

As a rule, you should keep your heart rate elevated, so it’s easy to transition back to running.

Additional Source – Check this treadmill pace chart

The Couch TO 5K Treadmill Plan For Beginners

What follows is the basic C25K treadmill program for beginners.

You can also check this beginner post and my C10K program if you’re thirsty for more running advice.

The Couch to 5K treadmill program involves three sessions per week. On your non-running days, feel free to work your muscles in other ways by doing different forms of exercise, such as strength training, spinning, or yoga.

The more, the merrier.

However, remember to always listen to your body and adjust your training and plan as needed to allow for recovery

Week One of The Couch TO 5K Treadmill Plan

  • Workout I – Run one minute, walk two minutes. Repeat eight times.
  • Workout II– Run one minute, walk two minutes. Repeat ten times.
  • Workout III—Run 1 minute, walk 1 minute. Repeat eight times. 

Week Two of The Couch TO 5K Treadmill Plan

  • Workout I–Run 2 minutes, walk 2 minutes. Repeat five times.
  • Workout II–Run 2 minutes, walk 2 minutes. Repeat seven times.
  • Workout III–Run 3 minutes, walk 2 minutes. Repeat 4 times.

Week Three of The Couch TO 5K Treadmill Plan

  • Workout I–Run 3 minutes, walk 2 minutes. Repeat five times.
  • Workout II–Run 3 minutes, walk 1 minute. Repeat 5 times.
  • Workout III–Run 2 minutes, walk 2 minutes. Repeat 5 times.

Week Four of The Couch TO 5K Treadmill Plan

  • Workout I–Run 5 minutes, walk 3 minutes. Repeat 3 times.
  • Workout II–Run 5 minutes, walk 2 minutes. Repeat  3 times.
  • Workout III–Run  5 minutes, walk 2 minutes. Repeat 4 times.

Week Five of The Couch TO 5K Treadmill Plan

  • Workout I–Run 8 minutes, walk 3  minutes. Repeat 2 times.
  • Workout II–Run 8  minutes, walk 2  minutes. Repeat 2 times.
  • Workout III–Run 6 minutes, walk 2 minutes. Repeat 3 times.

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

Week Six of The Couch TO 5K Treadmill Plan

Workout I–Run 10 minutes, walk 3 minutes. Repeat 2 times.

Workout II–Run 10  minutes, walk 2  minutes. Repeat 2 times.

Workout III–Run 12 minutes, walk 2  minutes. Repeat 2 times.

Week Seven of The Couch TO 5K Treadmill Plan

Workout I–Run 12 minutes, walk 3 minutes. Repeat 3 times.

Workout II–Run 12 minutes, walk 2 minutes. Repeat 2  times.

Workout III–Run 15 minutes, walk 2 minutes. Repeat 2  times. 

Week Eight of The Couch TO 5K Treadmill Plan

Workout I–Run 20 minutes, walk 5 minutes. Run 10 minutes

Workout II–Run 20  minutes, walk 5 minutes. Repeat 15 minutes.

Workout III–Run a 5K distance at a comfortable and easy pace.

As you can see, as your training progresses forward, you spend more time running each week.

At the end of the eight weeks training cycle, you should be a competent runner.

Once you graduate from this C25K  treadmill program, take your runs outside.

Just keep in mind that pounding the pavement is a different experience, and it may take a while to get used to pounding it instead of the treadmill belt.

Running will be hard, but it’s okay. It’s just a matter of time and practice.

Want to take things to the next level? Try my sub 30 5K plan.

How To Make Your 5K Treadmill Training More Fun

The dreadmill does exist, and it’s really annoying. That’s why you need a few tricks up your sleeve to help you overcome it—hopefully unscathed.

Fret no more, though. Here are some fun, simple tactics to spice up your treadmill running routine.

Enjoy!

Watch A TV Show

The best strategy for beating boredom during indoor running is a distraction. Your brain needs something to get busy with instead of the machine’s dashboard.

In my experience, watching TV is the ultimate form of distraction.  It‘s fun and hassle-free. It doesn’t have to be your favorite show, any sort of visual distraction can help get you out of boredom.

A fan of online TV? Save your Netflix shows and download movies (hopefully legally) to watch during your treadmill runs.

Go for shows you don’t have to be too involved in and would rarely let yourself sit around and watch. Keep it light.

Need some good ideas? Here’s a list of my favorite shows:

  • How I met Your Mother
  • It’s Always Sunny in Philadelphia
  • Casa De Papel
  • Stranger Things
  • Daredevil
  • Into the Badlands
  • Preacher
  • Supernatural

Additional resource – How to promote a 5K

Hit the Treadmill With a Friend

Pairing up is one of the most effective ways to make any exercise more enjoyable— and that’s true of the treadmill as well.

Also, a little friendly competition can go a long way.

Next time you head to the gym, pair up with a friend. Feel free to do interval workouts together, or challenge each other by racing. You can also try treadmill group classes.

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

Do an Interval Workout

If you usually pound the belt at the same incline and same speed day-in-day-out, your training will get boring—super fast.

Instead, shake things up by doing intervals. High-intensity interval training, or HIIT for short, sessions provide a quick yet effective way to increase training intensity and burn some mad calories—while taking less time, too.

Here’s how to proceed.

Following a thorough warm-up, increase your speed to a sprint for 30 to 45 seconds, then slow it down to an easy jog for 60 to 90 seconds. Repeat the intervals a total of six to eight times.

Finish the workout with a 5-minute slow jog/walk as a cool down.

Here are a few of my favorite routines

Go For The Hills

If increasing speed didn’t do the trick, try raising the incline.

The incline option lets you run uphill without having to worry about finding the perfect hill (time-consuming) or dealing with downhill running known for causing soreness and pain in the lower body).

Additionally, the incline helps you target your lower body—the hamstrings, thighs, and calves—thus adding power and speed. The higher the incline, the more challenge.

Here’s how to proceed.

Following the warm-up, increase the incline on your treadmill to 7 or 9 percent grade and perform two to three minutes intervals at your 10K pace with a 2-minute of recovery, easy running between reps.

Repeat the cycle six to eight times, then finish it off with a 5-minute walk as a cool down.

Listen to a Podcast

Listening to a podcast while pounding the belt is an excellent way to distract yourself why staying updated on the latest trends and events.

There are plenty of good and informative podcasts to suit any interest. Here are a few of my favorites:

The Joe Rogan Experience

The RT Podcast

The Pete Schiff Podcast

If you’re not into podcasts, then try an audio version of a book you wanted to read (but probably won’t). Or brush up on some German before your next trip to Berlin. The choices are virtually limitless.

Visualize a Route

This one requires a bit of creative imagination, but it’s super helpful for making treadmill running more real and fun.

Here’s how to proceed.

Imagine yourself running along and picture the buildings, surroundings, and other landmarks you’d pass along the way.

Go the extra step by printing out a real-world route map, indicating the distances and inclines, and then imagine yourself tackling it. If possible, find a treadmill with built-in satellite mode Google Maps, so you can pretend that you’re outside running.

Got an upcoming race? Visualize your racecourse during your treadmill session. Push hard during the last few miles and finish strong at the finish line.

You can also check out YouTube for virtual walks. In your virtual world, you can run in the forest, beaches, jungles, or cities like Paris, Rome, London, etc. Explore the world from your treadmill.

You can also try an app like BitGym that allows running virtually on routes from around the world from your smartphone or tablet. Have more coin? Try investing in VR glasses. Set it up to your favorite route or scenery during your treadmill session.

Additional resource – Here’s your guide to buying a second hand treadmill.

Mix it up

Max out on your next treadmill workout by picking up the pace, the incline and opting for intervals while following an unspecific training pattern.

Choosing on-the-go speed and incline changes forces your body to work different muscles and be more resilient, helping you become a better runner.

Try this unpredictable treadmill workout. Start off with a 5-minute warm-up, then do 20 minutes of random intervals.

Do whatever you want as long as you are pushing the pace and giving it your best. End the workout with a five-minute cool-down.

Plus, you can make this workout more challenging by adding bodyweight exercises, such as push-ups, squats, or even burpees between each round, making it for a complete and total body workout.

Additional Resource- Your guide to curved treadmills

Conclusion

There you have it.

The above Couch to 5K treadmill plan is all you need to train for your next (and first) 3.1-mile distance as a beginner.

Now it’s up to you to show and do the work. The rest is just details, as the saying goes.

If you want more challenge, then try!

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

Thank you for dropping by.

Keep running strong.

David D.

How Many Miles Should a Beginner Run

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Looking for advice on how many miles should a beginner run? Then you’re in the right place.

Here’s the truth.

People take up running for different reasons: to lose weight, to lower stress, to stay in shape, to improve athletic performance, you name it.

Regardless of running goals, determining your weekly mileage is key to your success.

Even if you’re running for recreation, putting a little thought into how many miles per week you’re running can mean the difference between reaching your goals or winding up with an injury or burnout.

However, figuring out weekly volume is easier said than done.

There’s no one-size-fits-all formula for how many miles week to run.

It depends on your injury history, training goals, training background, current health, training environment—to name a few.

So, how can I offer you sound advice about your training mileage without knowing the intricacies of your specific situation?

Easy.

Let’s stick to the basics.

Let’s make fitness level and training goals the main reference point.

The guidelines shared below will help you determine how many miles you should run every week.

How Many Miles Should a Beginner Run

Here’s the full run-down:

If You’re a Beginner Or Preparing For Your First 5K

As a beginner, start slow and build it up gradually and slowly.

If you are prepping for your first 5K, you might start with a minimum of five to eight miles per week, broken into three sessions.

As you get stronger and fitter, increase it to 10.

If that seems like too much from the get-go, don’t worry.

I would recommend that you establish a proper walking routine first, then transition to a run/walk routine, where you alternate intervals of jogging and running.

For instance, you can do two minutes of jogging, followed by a minute of walking, then repeat the cycle for 30 minutes.

Additional resource – How To Run An 8-Minute Mile?

Returning to Running After a Layoff

If you already have a running background –returning to running after a long layoff, for instance—or are in pretty good shape, then feel free to be more aggressive with your first few sessions.

Shoot for three to four miles at an easy pace.

Just like a newbie, you’ll want to make sure not to push your body beyond its comfort level.

Keep your pace easy and comfortable, and stop before you’re really tired.

Otherwise, if you push your body too much, you’ll likely be sore.

No need to make things hard on yourself.

If You’re Training For a 10K 

The 10K—or 6.2 miles—is a very popular distance among beginner runners, especially those who have finished the 5K race.

To get started with a 10K training program, you should at least have a total weekly mileage base of roughly 10 to 12 miles—with your longest run at about 5 miles—for at least a month.

Mos 10K training plans for beginners preach running 15 miles per week—over at least three runs.

However, if you’re a complete beginner with no previous running experience, use this couch to 10K training schedule to help cross that finish line.

The plan assumes that you can already walk comfortably for one hour at a brisk pace.

how many miles should a beginner run

If You’re Preparing For a Half Marathon

When gearing up for a half marathon, it’s best to gradually increase your training load over three months following the 10 percent rule each week.

Make it a goal to cover 20 to 25 miles each week.

And don’t forget to add a long run per week, which you’ll likely do on the weekend.

As a rule, the long run should make up roughly 20 to 30 percent of your weekly mileage.

Perform it at a slow pace and eventually last almost as long as your goal race time.

Think in terms of time on feet instead of miles covered.

If You’re Gearing Up For a Marathon

If you’re preparing for a marathon, then clearly, you are going to need to run more miles than training for shorter distances.

The rule is, the longer the race, the more miles you’re going to need to log in per week.

Longer races call for more mileage, and more mileage requires more time on feet per week, focusing too much mileage in too few runs boost your injury risk.

For a marathon, shoot for 25 to 30 miles per week as a minimum.

Just remember to taper your training in the weeks before the big day, reducing your mileage and focusing more on recovery.

That way, you make sure to reach peak performance during the race.

Want more?

Here’s how often should you run per week.

How Many Miles Should a Beginner Run – Conclusion

Of course, today’s post is by no means the ultimate guide to determining weekly mileage.

As previously stated, many factors impact your training volume choice.

However, the guidelines shared here should get you started on the right foot.

The rest is just details, as the saying goes.

Run Without Limits: How to Prevent and Manage Ankle Pain In Runners

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black toenail from running

Dealing with ankle pain is a common concern for many runners. If left unaddressed, it can become a persistent issue that affects your running performance and overall mobility. The key to managing ankle pain effectively is prevention.

By taking the right steps to prevent ankle issues, you can reduce soreness and discomfort and maintain your running health.

In this article, we’ll explore important information about the ankle joint and share tips on preventing and managing ankle pain.

So, let’s dive in and discover how to keep your ankles in great shape for running!

The Ankle Joint

The ankle joint is a sophisticated and intricate structure composed of various components, including bones, ligaments, tendons, and cartilage. This joint’s primary components are the fibula, tibia, and talus bones, which work in unison to create the ankle joint.

Specifically, the ankle joint is formed at the talocrural joint, which serves as a synovial hinge joint that connects the distal ends of both the fibula and tibia in the lower limb. This complex arrangement allows for the ankle’s pivotal range of motion, facilitating actions like walking, running, and various weight-bearing activities.

The Primary Movements

The ankle joint is responsible for facilitating several key movements that are essential for various activities, especially in runners:

  • Plantarflexion: This motion involves moving the foot away from the body, pointing the toes downward.
  • Dorsiflexion: This movement brings the foot closer to the body, flexing the ankle and pointing the toes upward. Additionally, the ankle joint allows for side-to-side movements, primarily:
  • Eversion: Turning the sole of the foot outward.
  • Inversion: Turning the sole of the foot inward.

While these movements are crucial for activities like walking, running, and jumping, the ankle joint often bears a significant amount of weight during weight-bearing activities. For runners, this can lead to a heightened risk of ankle injuries.

To put this into perspective, research from the American College of Sports Medicine’s Health and Fitness Journal reveals that the average runner takes approximately 1,700 steps per mile when maintaining a pace of 10 minutes per mile.

The exact number of steps can vary based on factors like stride length, height, and running speed, but it underscores the substantial stress placed on the ankle joints during running.

As a result, runners may encounter ankle issues from time to time, with ankle sprains being a common concern.

Ankle sprains are prevalent, with approximately 25,000 Americans experiencing a sprained ankle daily. Research from the University of Bern in Switzerland also highlights that ankle injuries account for around 30 percent of all running-related injuries.

How To Prevent Ankle Pain In Runners

Without further ado, here’s how to prevent ankle pain in runners.

Strengthen Your Ankle Joint

Strengthening the muscles around your ankle joint is essential for maintaining stability and preventing potential issues, especially for runners who may experience ankle instability. Weakness in the ankle muscles, particularly those on the outer side, can increase the risk of pain and injuries.

To ensure a well-rounded approach to strengthening your ankles, focus on exercises that target all four directions of ankle movement: dorsiflexion (lifting the toes toward your shin), plantar flexion (pointing the toes away from your shin), eversion (turning the sole of the foot outward), and inversion (turning the sole of the foot inward).

Aim to incorporate these exercises into your routine by performing 12 to 16 repetitions of each exercise three times a week for a duration of two months. If you frequently run on trails or uneven terrain, consider increasing the frequency of these exercises to build greater ankle strength and stability.

Here are four effective ankle-strengthening exercises to include in your routine:

  • Ankle Circles: Perform controlled circular motions with your ankles, both clockwise and counterclockwise, to work on a range of motion and stability.
  • Ankle Alphabet: Write the letters of the alphabet in the air with your toes to engage different ankle movements and enhance muscle strength.
  • Calf Raises: Stand with your feet hip-width apart, then raise your heels as high as you can while keeping the balls of your feet on the ground. Lower your heels back down and repeat.
  • Shin Raises: Sit on the floor with your legs straight out in front of you. Place your hands on the floor slightly behind your hips, fingers pointing away from your body. Lift your toes and the front of your feet off the ground as high as possible while keeping your heels on the floor. Lower your toes back down and repeat.

Balance Training

In addition to strengthening the muscles around your ankles, it’s crucial to improve your proprioception, which is your body’s ability to maintain balance and control in various positions. Strong muscles alone may not be sufficient if your proprioception is lacking, so incorporating balance training into your routine is essential for overall ankle stability.

Balance training involves the coordination of muscles and the brain to provide better support and stability to the ankle joint. Here are some balance training exercises to help enhance your ankle proprioception:

  • Single-Leg Balance: Stand on one leg and try to maintain your balance for one minute. To make it more challenging, you can close your eyes or perform this exercise on an uneven surface.
  • Unstable Surface Balancing: Take your balance training to the next level by practicing on unstable surfaces like a dynamic disc, foam pad, or Bosu ball. Balancing on these surfaces forces your muscles and nervous system to work harder to maintain stability.
  • Wobble Board Exercises: Wobble boards are specialized tools designed for balance training. You can perform various exercises on a wobble board, such as balancing on one leg while tilting the board in different directions.

By consistently incorporating these balance training exercises into your routine, you’ll not only strengthen your ankle muscles but also improve your proprioception, ultimately enhancing your overall ankle stability. This can be particularly beneficial for runners, as it helps reduce the risk of ankle injuries and improves running efficiency.

Avoid Running On Uneven Surfaces

Running on uneven surfaces, like trails with tree stumps, rocks, and roots, can increase the risk of ankle sprains and contribute to ankle pain. To prevent this, it’s best to stick to smoother terrains like dirt and even roads, especially if you have chronic ankle pain.

Choose your running surface wisely and be cautious when encountering hills with loose gravel and rocky terrain to protect your ankles and prevent potential injuries.

Cropped shot of a young man holding his ankle in pain while running.

Run In The Right Shoes

Going for running shoes that match your foot type and the terrain you’ll be running on is crucial. For individuals with pronation or low arches, opt for shoes that offer ample support in the front and under the arch, with a stable heel and heel counter.

Choosing shoes with good grip and a low profile can help prevent ankle injuries on slippery or technical surfaces.

Additionally, remember to replace your running shoes when the heels or tread show signs of wear and tear, typically every four to six months or after covering around 400 to 500 miles to maintain optimal performance and reduce the risk of ankle pain and injuries.

Overuse

Overuse is a common culprit when it comes to ankle pain in runners. Pushing your body too hard, logging excessive miles, and overtraining can strain your muscles and increase the risk of injuries like strains, sprains, and inflammation.

To prevent overuse injuries, it’s essential to gradually increase your training load, incorporate rest days into your routine, and listen to your body’s signals. If you experience persistent ankle pain during or after running, it’s crucial to reduce your training intensity or take a break to allow for proper recovery.

If the pain persists despite rest and self-care measures, it’s advisable to consult a medical professional to rule out any underlying injuries or conditions.

The 6 Yoga Poses For Injury Free Running

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yoga for injury free running

If you do any running, you know that, sooner or later, injuries happen.

Surveys show that more than half of all runners suffer from at least one injury per year, mostly due to body imbalances and the repetitive high impact motion.

To stay injury-free and active, you’d need corrective modalities to fix muscular imbalances, and prevent overuse injuries.

As far as I can tell, yoga is one of the best exercises to helps improve mobility, flexibility, strength, and agility, as well as speed up recovery from high-intensity training.  That’s a bunch of good things if you ask me.

It’s undoubtedly one of the most dynamic returns on investment out there.

In today’s post, I’m sharing with you some of the best yoga poses to keep you pain-free and enjoying every stride this running season.

What’s more?

The poses shared below require no previous experience.

Not only will these help you recover faster, but they also improve your range of motion and running performance. What’s not to like.

Try to practice the following routine for 15 to 20 minutes to cool down, hold each asana for five to ten breaths to get the most out of it.

And remember not to push your body beyond its comfort level as doing increases the odds of injury—and that defeats the purpose of yoga in the first place.

runner doing yoga

Yoga For Injury-Free Running – 1: Cross-Legged Forward fold

Begin by sitting tall on a mat with back flat and legs crossed in front of you. Sit on a bolster or the edge of a firm blanket if your hips are very tight.

Next, while keeping your knees wide, place your palms on the ground in front of your legs, then walk then forward as you allow your spine to curve naturally. Keep your head, neck, and shoulders relaxed throughout the stretch.

Keep the pose for five to ten breaths.

Additional resource: Need more yoga exercises and routines? Then try a yoga studio software.

Yoga For Injury-Free Running – 2: Downward Dog

Begin on all fours, shoulders above your wrists and hips above the knee, and the latter slightly behind your hips.

Next, spread your fingers, bring your hands slightly forward, then press your palms into the mat and gently tuck your toes, lifting your knees off the ground and straightening your legs as much as possible.

Breathe deeply for ten times.

Yoga For Injury-Free Running – 3: Cobbler Pose

Sit on the mat with your legs straight out before you. Use a bolster if your hips are too tight. Then, bring the soles of your feet together as close to your pelvis as possible, with hands holding the feet.

Next, place your hands on the ground, lean forward, and gently allow your knees to fall away from each other, stretching your inner thighs for five to ten breaths.

Make sure not round your back. Instead, keep your spine long as you lower down.

Yoga For Injury-Free Running – 4: Bridge Pose

Begin by laying on your back, knees bent, and feet flat on the floor hip-width apart.

Next, while engaging your core, press your feet into the ground and lift your hips, rolling your spine off the mat. Squeeze your knees together to keep your knees hip with apart.

Hold the pose for five to ten breaths then slowly lower down to starting position.

Yoga For Injury-Free Running – 5: Reclining Spinal Twist

Start by lying comfortably on your back, then bend your knees into your chest, and extend your arms out alongside your body.

Make sure your body is forming a “T” formation, with your palms facing up toward the ceiling.

Next, extend your left leg, so it is lying on the mat, then guide your right knee with the left hand, slowly bring it toward the mat on the left side of your body. Extend your arms out to the sides, palms facing down.

Extend your right arm out to the right side and gently turn your head to gaze over the right fingertips.

Remain in the twist for five to ten breaths, then come back up to center, then change sides.

Yoga For Injury-Free Running – 6: Legs up the Wall

Begin by laying on your back with sit-bones as close to a wall as it is comfortable for you.

Next, while letting your arms rest open at your sides, palms facing up, extend your legs up the wall. Feel free to place a folded blanket or pillow under your hips to release any tension in the low back or hamstrings.

Let your head rest on the ground and place your arms where they feel most comfortable. Stay anywhere from three to ten minutes. Just don’t fall asleep.

Beginner’s Guide to First Aid For Runners

by
tough runner training through pain

What would you do if you sprain your ankle while running?

How would you handle a gushing wound after a fall?

How to keep yourself safe when running in the heat?

If you have no idea what to do in these situations, then today you’re in the right place.

Even though pounding the pavement (or the trails) isn’t a contact sport,

often trouble is just one foot strike away.

Being exposed to the elements increases your risk of injury or accident, whether due to a pre-existing condition, lack of physical fitness, or simply not paying attention to the road.

For these reasons, if you exercise outdoor a lot, know some first-aid. That’s how you’ll be able to address your own injuries before you get home and/or reach out for help.

Whether it’s a nasty fall, sprain, blister, or something more dangerous, here’s your guide on how to deal with common running nightmares on the road.

Note—Getting a good base in first aid is not something you can learn in a blog post, as it requires long hours of training and practical experience, but the guidelines shared below should you get started on the right foot.

Beginner’s Guide to First Aid For Runners

A properly stocked first aid kit is key for treating minor injuries both on the go and at home.

You can buy a whole set or throw together your own kit by getting all the items at a well-stocked drug store.

Ask the pharmacist for assistance.

A runner’s first aid kit should include the following:

  • Adhesive bandages in different sizes
  • Alcohol wipes
  • Allergy medicine
  • Aspirin
  • Antibiotic ointment
  • Antibacterial wipes and hand sanitizer
  • Bug spray
  • Disposable razor
  • Elastic bandages
  • Latex-free gloves
  • Scissors and tweezers— for splinter or stinger removal
  • Fold-up plastic water bottle
  • Meds, especially if you have any pre-existing issues

Of course, you may not have all these supplies at your fingertips, but it always helps to be prepared.

Now let’s get to the practical stuff.

Sprains

Sprains are a common outdoor injury that can cause swelling, pain, and bruising.

They happen when you lose your footing while cruising along some uneven terrain or tackling a rocky edge.

That’s why ankle sprains are pretty common among trail runners.

Your Next Step

Depending on how serious you sprained your ankle, you may able to hobble home.

Whatever the case, make sure you listen to your body and stop moving altogether if you have to.

If weight-bearing is out of the question, call a taxi.

Also, keep a stretchy bandage to stabilize any sprains.

As a rule, rest, apply ice therapy and elevate the injured joint.

This simple self-care procedure can help limit swelling, fluids build-up, and bleeding in soft tissue injuries.

If symptoms don’t improve within two to three days, seek medical help for possible X-rays and assessment for fracture.

Prevention

Avoiding sprains when running ain’t easy, especially on the trails.

But you can always avoid running on technical terrains, improve your form, strengthen the muscles surrounding your ankle joint, and pay attention to your footing.

For more, check this post.

Falling & Bleeding During a Run

Falls resulting in serious cuts and wounds are common among runners, and if you take a tumble, knowing what to do next can help minimize long term damage.

A simple fall can lead to an open wound that can halt your training for the day.

And in some cases, an especially bad fall could result in a severe bleed.

Never ignore open wounds, no matter how badass they make you look like

Your Next Step

When you take a terrible fall while running, focus on controlling the bleeding first, then cleaning and protecting the injured limb.

Don’t have any first-aid tools at hand?

Use your sweatbands and extra-base layers, especially if the wound is gushing.

Take them off and press firmly over the injury until the bleeding ceases.

Putting pressure on an injury constricts the blood vessels, which limits circulation to the area, therefore, the less blood flow, the less bleeding.

Once you get home, clean the area with warm, soapy water and hydrogen peroxide before bandaging it to prevent infection.

To keep the area moist, use plain petroleum jelly or antibiotic ointment.

Additional resource – Trail Running First Aid Kit 

Prevention

When running outdoor, pay attention to your surroundings and keep an eye out for protruding roots, loose stones, sharp rocks, and anything else that could trip you over.

What’s more?

Wear running shoes offering support for your running terrain.

First aid For Runners

Blisters On A Run

Blisters are common, posing no serious threat, but they can mess up with your workout if you don’t deal with them ASAP.

This annoying condition occurs when the skin is continuously rubbed against another surface, whether it’s the skin itself, clothing, or the inside of your running shoes.

Your Next Step

I know.

It’s the most tempting thing in the universe to burst a blister, but it’s best to leave it alone.

The skin acts as a fantastic barrier to infection, but popping a blister may make the injury worse, increasing your risk for infection.

And you don’t want that.

Instead, cover the blister with plaster and make sure there are no wrinkles in the sock that may cause rubbing.

In case of a blister outbreak, shield it with a clean, non-adhesive, and dry dressing that stretches beyond the edges of the blister.

Prevention

Run in suitable shoes that fit well with no pressure points, and have been well broken in, especially when running long and/or hard.

Go for socks that offer good support, avoiding cotton materials as it retains moisture.

Also, use foot powder spray to keep your feet dry and comfortable.

Heat-induced Issues

Heat-related illnesses are dangerous and can be a question of life or death.

These occur when your body retains too much heat, resulting in an abnormal increase in body temperature.

Heat exhaustion, heat cramps, or heatstroke can happen to any runner who trains in the summer heat for too long.

The symptoms

  • Elevated heart rate
  • Flushed skin
  • Dizziness
  • Dry throat
  • Dehydration
  • Confusion

Your Next Step

If you’re experiencing a couple of more of these symptoms, slow down or stop training altogether.

Find a shady area, lie down with your legs raised, and drink some fluids, especially an electrolyte solution.

Ideally, you should also call someone to come and be with you and get medical attention.

If possible, apply cold packs to your groin, armpit, behind the knees, and the back of your neck to remove the heat and bring your core temperature down.

Seek medical attention if symptoms do not improve, especially if vomiting develops.

Your doctor may use cool intravenous fluids, which help lower the temperature in the bloodstream.

Prevention

Drink plenty of water, choose “shady” running routes,  and avoid running in the heat, especially during the summer between the times of 10 am to 4 pm.

Conclusion

As previously stated, today’s post is by no means the full guide to first aid skills, but I believe these simple guidelines covers some of the most common issues that runners will face out there.

That said, I’ll strongly advise you to learn more about the subject, and take a course (if you have the time to do so).

Knowing more about the subject not only comes in handy when you run into trouble, but you could also use the knowledge to help someone else.

And you can’t put a price tag on that.

Please feel free to leave your comments and questions below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

How to Run On a Treadmill – Your Guide To Treadmill Running Form

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How to Run On a Treadmill

Looking to for the best advice on how to run on a treadmill? Then this treadmill running form post is exact what you need.

Here’s the truth. It goes without saying that the best way to run efficiently is to run with good technique as doing so improves your running economy and reduces injury risk.

And you should strive to develop good running form both when outdoor as well as while pounding the belt of the treadmill at your local gym.

I have already discussed in previous posts the principles of proper form.

In today’s post, I decided to change gears and zero in on proper running form on treadmill.

By improving treadmill running technique, you’ll be able to reap the benefits of your training including maintaining a steady pace and reducing the impact on your joints.

Sounds great?

Let’s get started.

How to Run On a Treadmill – Your Guide To Treadmill Running Form

Here a few proper treadmill’s running traits you need to develop.

Treadmill Technique – 1: Posture

Before you start pounding the belt, assume an athletic position.

Keep your feet hip-width apart, feet pointing forward, core engaged, pelvis level, and spine lengthened.

Having proper posture from the get-go sets you for success later on.

Treadmill Technique – 2: Avoid Hunching

A common mistake many make is continuously looking down their feet or the dashboard.

This is undoubtedly your unnatural technique and it can result in bad form and neck and back strain.

Your running experience suffers whenever you look down.

Building proper from starts from the top; keep your chin forward and head up.

This will enable you to maintain proper body posture and prevent post-workout aches and pains.

Imagine looking forward to the horizon.

Proper Treadmill Running Form

Treadmill Technique – 3: Simulate Outdoor Running

Mimic your road technique when using the treadmill.

Focus on looking forward and keeping your back straight.

Let your feet pound the belt just as you’d if running outdoor, and pay attention to your stride length, making sure not to shorten nor lengthen your stride.

You can also raise the incline to two to three percent to mimic the push-off motion you tend to take when running outside.

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

Treadmill Technique – 4: Let Go Of The Rails

Holding on to the handles may help when fatigue starts to set in, but doing so increases injury risk and may hinder your performance.

Don’t ever hold onto the handrails when running on a treadmill.

They’re there for one reason: to assist you in getting safely on and off the treadmill.

Instead, use your upper body to keep your balance instead of grabbing onto the handrails for support.

This is not only good form, but it also helps tone your biceps, triceps, shoulder, and the core.

Keep in mind that your main purpose when using the treadmill is to mimic your road technique and get a session that is just as effective than an outdoor run.

Additional Source – Check this treadmill pace chart

Treadmill Technique – 5: Use Your Arms

Keep your elbows bent to a 90 degrees’ angle, and keep your shoulders relaxed.

Then keep swinging your and with the palms facing inward throughout the workout.

Do not drive your arms so hard back and forth that your body twists as you run.

This not only helps you develop good form but also build core strength and burn more calories.

Additional Resource  – When to replace a treadmill belt

Treadmill Technique – 6: Strike Right

Make sure you’re running on the treadmill the same way you’d run outdoors.

Strike the belt with the ball of your feet, not your heels, well ahead of your body’s center of gravity.

Also, keep your feet under your body, not behind or ahead of it.

You may have the tendency to take short, choppy strides, but do your best to run with your natural form.

Slow down your pace if your form feels off.

Treadmill Technique – 7: No Forward-Leaning

Do not to slouch or curve your back—especially if you’re opting for the incline option.

Instead, keep your body upright.

Although I’d recommend that you lean a bit forward when running outdoor, it’s not necessary to do so on the treadmill since the machine pulls your feet backward.

Lean forward too much and you might end up with back and neck issues.

And you don’t want that.

Treadmill Technique – 8: Run in The Middle

Another common mistake is gravitating to the console at the front of the belt when using the treadmill.

This not hinders your arm drive and messes with your stride, but can also force you to lose balance.

Avoid this mistake by purposefully running roughly a foot away from the console, in the middle of the treadmill.

Additional Resource  – Your guide to anti-gravity treadmills

Treadmill Technique – 9: Relax

Keeping your body relax throughout the workout is key for avoiding discomfort and injury.

Therefore, make sure to breathe deeply and keep a keen eye on the way you feel throughout the training session.

Additional resource – Here’s your guide to buying a used treadmill.

How to Run On a Treadmill  –  Conclusion

There you have it! If you’re serious about improving treadmill running technique, then today’s post has you covered. The rest is details.

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

Thank you for dropping by.

David D.

The 6 Must-Have Running Gadgets

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Running Gadgets

Running is one of the most convenient and simple forms of aerobic exercises in the world.

You can do it virtually anywhere without needing a gym or fancy gear.

That said, technology can improve almost everything we do—running is no exception.

Thanks to the massive growth of fitness wearable technology, running gadgets have become a training necessity.

Whether you’re looking to measure your training data, have the upper hand over your competition, or you want to put technology to your advantage, many gadgets will meet your needs and help you reach your goals.

The Running Gadgets You Need To Have

In today’s post, I’ve put together a list of the must-have running-related gadgets and tools to help you run your best for the year ahead.

With these gadgets, you can keep track of your pace, monitor your heart rate, protect your body, learn how to be efficient, and so much more.

Enjoy

  1. A GPS watch with Heart Rate Monitor

If you’re into analyzing training metrics, you’ll love GPS watches.

With a GPS watch, you can track all kind of information.

You can monitor your pace, training time, distance, calorie burn, and how to get back to the starting point, and so much more.

Also, look for sweat-resistant rubber watch straps that won’t irritate your skin while you’re working out.

This makes them great for a variety of different exercises—not just running.

Your exact choice is a matter of your training goals and budget.

Remember that the most expensive brand isn’t always the best gadget for achieving your running goals.

The Price

You can find GPS watches in a wide range of prices and style—guaranteed to fit any budget or personal preference.

The usual prices range from around $100 and run s high as $1000 or more.

The more you spend, the more features you get.

2. Wireless Headphones

Research has revealed that listening to music while exercising can keep you in the zone for longer and help you improve your training performance and experience.

That’s one reason why investing in a proper set of running headphone is worth it.

That said, your standard smartphone earbuds do not make the cut.

Instead, you’ll need a set of proper running wireless headphones if you’re serious about making the most out of music when running.

Ask yourself the following when choosing your next running headphone:

  • Are they waterproof/sweatproof?
  • Are the volume controls easily adjustable?
  • Are they compatible with running apps?
  • Are they light enough that they won’t bounce around while running?
  • Do they provide a secure fit so you can get lost in the music while pounding the pavement?

If a given set does not meet a couple of more of these requirements, then keep looking.

Additional resource – Prescription Glasses for runners

woman runner headphone

The Price

Again, there are many wireless bud options for runners in a wide range of prices and styles.

It’s all up to you and how much you’re willing to shell out on a pair.

In general, they can set you back by $40 to $150.

Remember to give them a test run inside the store before you make the purchase.

3. Knuckle Lights

If you have a full-time job and kids to look after, hitting the pavement early morning or later in the evening are often the only options you got for logging in your miles.

If you want to ensure excellent visibility when braving the dark outdoors, then knuckle lights are precisely what you need.

Knuckle Lights are designed to be worn on the outermost part of the hands, in the ideal position to illuminate the entire area in front of you.

Make sure to pick ones that are lightweight, waterproof, and come with adaptable straps so you can make them fit comfortably around your knuckles while running.

Price Range

Expect to pay about $30 to $40 for a good set of knuckle lights.

4. Foam Roller

Pounding the pavement places your muscles and fascia under a constant process of breakdown.

This can cause inflammation and irritation to the connective tissues surrounding your muscles, resulting in tight muscles and a host of mobility issues.

Here’s the good news.

Known as “poor man’s massage,” foam rolling is exactly what you need to fix this damage.

This handy tool can help you dig deep into your muscles to break up scar tissue, speed up recovery, and improve overall mobility.

Foam rolling is a type of self-myofascial release, or in other words, a soft tissue massage.

It places pressure on the soft tissue to increase blood flow, release tightness, promote muscle recovery, and so much more.

More specifically, the foam roller directly targets your facia.

This is a fibrous layer of connective tissues that encloses all of the muscles in your body.

The Price

Unlike some of the other items, a foam roller is pretty affordable, costing about $10 to $30, depending on the size you want.

Running Gadgets

5. Yaktrax

Are you a serious runner who wants to keep hitting the pavement all year long?

I got the perfect solution for that.

Yaktrax devices consist of slips that attach themselves to your running shoes.

These provide enough grip to allow for walking and running on ice and/or snow-covered streets and trails.

This should increase training consistently and keep your training year-round.

A good set should be super light to the point that they don’t interfere with your stride.

Price Range

Yaktrax devices are priced within the $20 to $40 range.

6. A Running Belt

A running belt is more than a fashion statement.

It’s is a training necessity that helps store your water bottle, iPod, keys, and pretty much anything else you’d need to bring along while running.

Choose a belt that sits comfortably against your body so that you don’t have to worry about it bouncing around on every step you take.

The belt should have adjustable straps and buckles.

Price Range

Prices differ widely starting from $10 to up to $50 or more, depending on your own needs and preferences.

Conclusion

There you have it!

The above gear items are some of my best suggestions if you want to use a few tools to improve your running experience and training without breaking your bank.

Make sure to pick whatever gadget you feel like you need it the most in your life.

The rest is just detail.

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

In the meantime, thank you for reading my post.

Keep running strong

David D.

Overweight Guide To Starting A Workout Plan

by
fat runner training

Starting a workout routine from scratch can be quite tricky for everyone, but it’s especially challenging for those with too many pounds to lose.

If your current weight places you in the morbidly obese category, exercising can come with some extra, unwanted, challenges, and hurdles.

Almost every movement you make puts excessive pressure on your joints.

Being morbidly obese may also mean that you’re dealing with metabolic issues.

This might be putting you at great risk for certain health conditions, such as heart disease, high blood pressure, stroke, type II diabetes, cancer, etc.

Overweight Guide To Starting A Workout Plan

In today’s post, I’ll share with you some of my best thoughts and suggestions on how to start an exercise habit when you’re obese and how to make your new habits sustainable.

By starting the right way—choosing a workout you enjoy, cultivating a positive mindset, and taking your time—getting on the workout path as an overweight fellow can be easier than you think.

Enjoy.

*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. 

  1. Get Walking

Before you hit the gym or pound the pavement, it’s vital to bring more movement into your life.

That’s why, as far as I can tell, the best stepping stone to the world of exercise is walking.

Walking can be done almost anywhere by everyone with little gear required, and it can vary in both intensity and duration.

Start by walking just 20 to 30 minutes a day, three times per week.

As you get fitter, increase it to 45 to 60 minutes.

Keep extending your walks over time.

For more challenge, opt for routes with more hills or go for long hikes on trails: the more intensity, the better off.

2. Try Aqua jogging

Try aqua jogging—especially if lap swimming is too challenging or couldn’t find any aerobic water classes nearby.

This exercise involves wearing a flotation device around your midsection and then mimicking the running motion by moving your arms and legs back and forth in the deep end of the pool. This is ideal for overweight people.

As a rule, you should make forward progress, but without touching the pool floor.

It’s thanks to the minimal impact on the body that aqua jogging is basically a rehabilitation technique for pre- and post-surgery patients.

This is also what makes it ideal for overweight beginners.

Aqua jogging may seem easy, but don’t let that fool you.

It takes more practice and effort than you might imagine.

Make sure to start slow and increase both length and intensity as you begin to feel (and get) fitter.

You can find buoyancy belts at your local swimming pool or buy one online (check this one out).

Next, head to the deep end of the pool and start jogging.

Additional resource – YouTube channels for runners

3. Begin Strength Training

Hit up the weight room once you’ve built enough endurance with walking and/or aqua jogging.

This will help you build muscle strength, shift body composition, and get you toned.

But there’s more to it than that.

For obese individuals, lifting weights can help fix many of the postural issues that may arise as a result of carrying all of that extra weight.

It also helps improve joints’ range of motion.

Building strength in your body muscles can make it easier to perform daily tasks, like carrying groceries, climbing stairs, or playing with your kids.

What’s more?

Strength training boosts your metabolic rate—that means you burn more calories, even when at rest.

The more muscles you build, the merrier.

What’s more?

Begin with two to three full-body strength training workouts per week, leaving at least one full recovery day in between.

Proper form is king, so if you can afford it, invest in a few sessions with a trainer to work on the right technique.

Does the gym scare you?

Start at home with body exercises, like squats, push-ups, and lunges.

All of these are great exercises that you can do anywhere, and you can scale to your current ability.

Additional resource  – Trx exercises for runners

4. Join Group Exercises Classes

If you’re serious about keeping the momentum going, you’ll need a strong social support system.

Luckily, group workout classes are a great venue for meeting like-minded people.

There are many types of group workout classes to joint.

These include more strength-oriented classes (often called “core” or “sculpt”), classic cardio classes (such as spinning, step aerobics, and Zumba), etc.

Before you book any class, make sure to get a sense of the class by watching it first.

Just whatever you do, make sure the class is beginner-friendly.

Talk to the instructor ahead of time and explain your specific needs.

By connecting with them, you’ll be sending a strong message that you’ reopen to feedback and encouragement.

They can suggest a modification and extra guidance to make sure you’re comfortable during class.

Not yet ready for a group class?

Then consider investing in online streaming services  or a DVD so that you can work out at home.

Additional resource – How to find affordable running clothes

Overweight Guide To Starting A Workout Plan

Here’s a list of my favorite YouTubers who make excellent workout routines:

HasFit

Les Mills

Be Fit

Blogilates

BodyRock Tv

5. Listen to your Body

This is the most critical piece for advice for starting a workout plan—no matter who you are and your fitness background.

Anytime you go for a walk, hit the pool, lift weights, jog or whatever; you must take care not to overdo it.

You need to learn how to recognize signs of overexertion before it’s too late.

Of course, you should expect a bit of discomfort.

If it doesn’t challenge you, it won’t change you.

You should be sweating, your heart rate should rise, but vomiting or chest pain could indicate danger.

Stop exercising if you’re experiencing any of the following symptoms:

Overweight Guide To Starting A Workout Plan – The Conclusion

There you have it.

The above guidelines are all you need to get you started with working out while being obese.

Keep in mind that the type of workout and exercises you choose is less important than the fact you’re doing it.

Don’t hesitate about trying everything on this list to find an exercise program that you enjoy and can stick to.

Give yourself credit for sticking to your plan.

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.

Couch to 5K Plan in 8 Weeks Explained

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Yasso 800 Workout

Planning to do the 8 weeks Couch to 5K plan? Then you’ve come to the right place.

Running is a great way to get your body moving and heart racing, but taking up the sport for the first time can feel overwhelming, especially if you feel out of shape or unfit. In fact, as a beginner, it might seem unnerving to find your stride.

But you have to start somewhere, right? Progress first requires a step to be taken and all that. As far as I can tell, the best “gateway drug” to get you addicted to logging the miles is doing the famous Couch to 5K program.

There are various takes on this amazing program. In fact, do a quick search on the web, and you’ll definitely find 1000’s C25K plans to pick from. This makes choosing the right one for you easier said than done.

But it doesn’t have to be that way because today I got you covered.

In this comprehensive guide, I’m going to dive into everything you need to know about the Couch to 5k, including:

  • What is the Couch to 5K program?
  • Does it really work?
  • How long does it take to finish the Couch to 5K program?
  • Does The Couch To 5K plan actually work? (the secret sauce to the success)
  • I’ve never Ran Before. Will I be able to improve?
  • “Will I Lose Weight With the couch to 5K?”
  • How Far is A 5K In Miles
  • The Benefits Of The C25K Plan
  • My C25K Schedule Explained
  • “Can I do The Cough to 5K on A Treadmill?”
  • How to train for a 5K
  • The 8-Week Couch To 5K Plan For Beginners
  • 5K Racing Tips For Beginners
  • “How To Find a 5K near Me?”
  • And so much more

Feeling ready?

Let’s lace up and dig in.

Note – In case the C25K plan seems too easy for you, check out my more challenging Couch to 10K plan.

What’s The Couch to 5K Program?

Also known as the C25K, or the sofa to 5K, the Couch to 5K plan is a popular running program that takes people from being non-runners to their first 5K event in a couple of months of training. In essence, the plan guides newbies toward running five kilometers—or 3.1 miles—on the road, track, trail, or a treadmill. (Learn more about how long is a 5K in miles here)

The C25K plan was initially designed by Josh Clark of Cool Running for his 50-something mother in the 1990s. Then in 1996, Josh posted the plan on a blog called Cool Running, which then spread around the internet like wildfire. Sadly the blog is no longer active (acquired by Active.com for an undisclosed amount).

The original plan involves three workouts per week with a recovery day in between and a different schedule for each of the nine weeks. This is achieved by making each session doable from the start by mixing jogging and walking to gently build a solid cardio base without overdoing it. From one week to the next, you’ll be slowly increasing intensity without you or your body even noticing.

Over the past 25 years, this original plan has been copied and tinkered with by hundreds of running blogs. There are eight and 16-week versions, and I’ve included my own C25K 9-week plan in this article. The initial Couch to 5K program takes around nine weeks to finish.

What’s more?

In 2016, the Couch to 5K plan had also been adapted into a free app known as C25K, turning into one of the most popular fitness apps out there.

That’s not the whole story.

The Sofa to 5K plan is so effective that it has been adopted by the National Health Service in the UK as a part of their plan to manage the rising rates of obesity and improve overall health.

How long does it take to Finish the Couch to 5K plan?

As I mentioned earlier, the initial C25K plan, as well as the NHS Couch to 5K, takes around nine weeks to finish.

But nothing is written in stone as it really depends on your starting point and fitness level. This means that it might take you 6, 8, or even 12 weeks to accomplish. My plan has eight weeks—but feel free to adjust it according to your own needs and preferences.

Different people, different strokes, and all that.

Overall, the shorter the plan, the more challenging it’ll be, so I’d urge you to pick a plan that matches your fitness level and running experience. If you feel like you have to repeat a week or two, then don’t lose sleep over it. Progress at your own pace. That’s what matters the most. The rest is just gravy.

Couch to 5K plan

Does The Couch To 5K plan actually work?

The simple answer is YES. Going from zero to 5K is just that.

The truth is, that millions of beginners have completed the C25K plan. In fact, the Couch to 5K plan might be the catalyst you need to make running a habit.

How come I’m so confident?

The plan works like a charm because it tells you EXACTLY what to do without needing to figure it out on your own—as long as you’re good at following instructions.

You’ll be training three times a week, for around 30 to 40 minutes each session. I recommend you train every other day if possible to give yourself enough recovery time.

The first week kicks off with around 6 to 8 one-minute jogs, broken up with 90 seconds of walking breaks between each.

Next, you tack on an extra 30 seconds to the jogging intervals on week two while adding full minutes of walking break between each jog. As a rule, these first few sessions should be practically painless, making the program ideal for anyone who isn’t used to running—or exercise in general.

Subsequently, the program builds up slowly as your endurance improves, meaning that the next target always feels relatively attainable. It’s the principle of gradual progress at work.

By the end of the c25k plan, you’re running for 30 minutes without huffing or puffing.

Following this training structure can allow you enough time to catch your breath, which is fantastic if you’re a beginner runner. It also makes the experience less scary by gradually easing you into running instead of getting you to log the miles right away.

I’ve Never Ran Before. Will I be able to improve?

The C25K plan is designed for beginners—like complete newbies with no running experience.

The truth is, as long as you do the sofa to 5K at your own pace, you’re on the right path. As a beginner, you’ll need time for your body and mind to adapt to running. Push harder than last time, and then you might develop injuries like Achilles tendonitis, runners knee, shin splints, or plantar fasciitis.

Just keep in mind that you might need to get the green light from your doctor first, especially if you have medical conditions, such as arthritis, back issues, or asthma.

Will I Lose Weight With The Couch to 5K Schedule?

I’m adding this point here since many people pick up running hoping to lose weight.

The simple answer would be yes.

Overall, running is a fantastic form of exercise to help you shed weight.

This is especially the case when backed up with a healthy diet, running is undoubtedly a great option for weight loss.

As you already know, weight loss is nothing but a number’s game –calories in VS. calories out. You lose weight when you burn more calories than you consume, and vice versa. Law of thermodynamics and all that.

No guarantees, though. In fact, exercise, let alone running, is often not enough to lose weight.

The truth is that forming a running habit doesn’t automatically make you lose weight. There are other variables that go into it, such as your nutrition, sleep, hormones, microbiome, stress levels, etc.

So if you run for 60 minutes, then get home, and stuff your mouth with junk food because you feel stressed at work and aren’t sleeping well, you’re not going to shed many pounds.

In other words, how much weight you’ll lose (or if any) while running completely depends on your body as well as the variables I mentioned above.

How Far is A 5K In Miles

So how far you’ll be actually running by the end of the C25K plan?

Of course, it’s, after all, in the name. I hate to dumb it down, but the “K” in 5K stands for a kilometer, so a 5K is EXACTLY 5 kilometers long.

If you live in one of the three strongholds of the imperial system– The United States of America, Liberia, and Myanmar—let me do the math for you:

One kilometer is the equivalent of 0.62 miles. Therefore, a 5K race is precisely 3.1 miles.

In other words, a 5K is the equivalent of running:

  • The length of 45.5 football fields, including both end zones.
  • 45 laps around a baseball diamond
  • The length of an NBA basketball counts over 174 times.

The Average 5K Pace

All in all, the average 5K pace per mile is around 11-minute for men and 13-minute for women, resulting in finish times of roughly 35 and 42 minutes.

The keyword is a beginner. Veteran runners might be able to run a 7- or 8-minute mile pace, crossing the finish line within 20 to 25 minutes.

Check the chart below for more:

Get the full scope here.

The Benefits Of The Couch to 5K Schedule

A 5K race might not seem as much, but if you are a beginner, it can add a new level of challenge to your running lifestyle.

This race takes all comers—athletes from all fitness levels and training backgrounds.

It’s the perfect starting distance for beginner runners and a challenging test of speed and strength for those with years of training under their belts.

By crossing the finish line of a 5K race, you’ll be opening the door wide open for yourself to tackle new races and challenges. It’s the perfect stepping stone to more running adventures.

Additional resource – How to start running at 50

Can I do The Couch to 5K Program on A Treadmill?

Though nothing beats running outside, you can surely follow the C25K on a treadmill. In fact, it might be the right thing to do since it’s far less intimidating when you’re indoors or at the gym than outside braving the elements.

I’ve put together a full Couch to 5K treadmill guide here, explaining how to make the most out of indoor running as a beginner.

Where To Find Couch To 5K Groups Near me?

I’d recommend googling “couch to 5K groups near me” and checking Facebook or your local Council pages. You’ll find one as there are lots of C25K groups out there.

How To Train For your First 5K

To ensure you’re following the C25K plan the right way, make sure to incorporate the below training strategies to your training program.

Warm-up & Cool Down

To make the most out of your sessions, start each with a proper warm-up and then end it with the right cool-down.

Why is this important?

For starters, the right warm-up preps your body and mind for the hard task ahead.

It boosts blood flow to the working muscles, raises body temperatures, and increases heart rate, which results in improved performance and lower risk for injury.

So, what’s the ideal warm-up sequence?

Jog slowly for at least five minutes, then perform a set of dynamic stretches. Avoid static stretching before exercise, as research has shown that they may hinder performance and cause injury.

For a full guide to proper warm-ups, check my article here. Or check the following YouTube tutorial.

Once your session comes to a close, start cooling down.

A proper cool-down helps your body return to “normal” everyday function. It involves walking, or slow jogging, for five minutes while taking deep breaths and releasing tension.

Once your breathing rate is back to normal, perform a 10-minute full-body stretch, focusing on vital running muscles, such as the glutes, hamstrings, quadriceps, and calves.

Here are three of my favorite post-run stretching routines.

Routine 1

Routine 2

Listen to Your Body

As the weeks go by, pay attention to your body to avoid pushing yourself too hard.

I cannot emphasize this enough.

If you push yourself too hard while ignoring warning signs, you’ll, sooner than later, get yourself hurt. So don’t the “no pain, no gain” mindset dictate the pace and progress of your training.

Thinking that way will only cause more harm than good. Back off if you feel any weakness, sharp pain, or lightheadedness while running.

Do not push through nagging discomfort. After all, pain is your body’s signal that something is awry.

When it’s the case, stop doing whatever you’re doing.

Additional resource – How to promote a 5K

Be Realistic About Your C25K Plan

This should come as no surprise, but if you set too big of a goal and did too much too soon, you’ll be setting yourself up for a major failure.

And you don’t want that, do you?

Do not push yourself to do too much, too fast.

A competitive spirit will provide you with enough momentum to keep going strong, but it can also do more harm than good—if you don’t keep it realistic.

Remember always to train within your current physical activity.

Let your current fitness level dictate the pace and intensity of your training, not the other way around.

Additional Resource – The sub 20 5K training plan

Eat Well

Food is fuel. Accordingly, the main objective of eating should be to fuel you up, not to fill you up.

I keep saying this because it’s so true.

We are, after all, what we eat.

What you eat can either make you a faster runner or slow you down like nothing else, so pay attention to what you are putting into your mouth.

Check out the following post on how to maximize your nutrition.

Don’t Neglect Recovery

I often say that proper recovery is as vital as the training itself.

That might sound like a cliché thing, but it doesn’t make it less true.

So please, do not fall into the overtraining trap.

That’s when you log in too many miles and workouts without giving your body ample time to recover and bounce back from the training load.

Do this for an extended period, and you might end up with an injury and burnout.

Overtraining can spell disaster on race day and compromise the hard work and effort for the last few weeks of training.

Nonetheless, you can avoid all of the trouble if you are willing to listen to your body’s signal of pain and discomfort, then be willing to re-adjust accordingly.

Therefore, if you notice too many red flags, back off from your training program. Take an extra day off if you have to.

Just whatever you do, make a recovery a priority. Listen to your body both during and after your workouts.

Check my full guide on how to spot and deal with overtraining before it gets any worse than it is.

Build a Strong Foundation

As I have already stated, if you want a competitive racing experience—not just crossing the finish line—you have to build a strong foundation.

Besides the running, you should also be doing plenty of total-body strength workouts, at least a couple of times per week. Having enough total body strength will support and keep your body steady as you run mile after mile—especially once fatigue starts to set in.

Furthermore, building strength also improves training form and efficiency—all of which can help you run faster, farther, and with less fatigue.

Start with two to three sets of build strength and power in your muscles, joints, and tendons.

Additional resource – How To Run An 8-Minute Mile?

The  Couch To 5K Plan In 8 Weeks

This couch to 5K schedule includes a combination of running, walking, and resting. This mix will help you get fit enough for a 5K distance without getting hurt.

Starting slow this way will help tame the risks of injury, fatigue, and stress while also improving your overall experience, endurance, and training enjoyment.

For example, during the first two weeks, you’ll jog for 15 to 30 seconds, then walk for one to two minutes, repeating for 20 to 30 minutes.

As training progresses, you’ll be jogging—and eventually running—more while taking shorter and fewer walk breaks.

Once you get to the last week, you’ll be able to run just over three miles without stopping.

That’s the ultimate goal of this beginner training program.

Pick any three days of the week and ensure you don’t run consecutive days. Feel free to cross-train or rest on your non-running days.

The 8 weeks Couch to 5K plan

5K Racing Tips For Beginners

Training for a 5K has to have a purpose–and nothing beats the goal of finishing your first 5K race.

Here are a few tips that can help you cross the finish line.

Register For the 5K

To run a race, you’d need to sign up for one.

As a rule of thumb, choose a race roughly 6 to 12 weeks from now and register for it in advance.

By doing so, you’ll be better incentivized to train.

Not only that, favorite events typically sell out in advance, so you’d better reserve your spot months ahead.

And before signing up, consider the experience you want for your first 5K.

  • Are you looking for a themed race?
  • Do you want to raise money for charity?
  • Or are you just doing it for fun?

How To Find a 5K near Me?

Let me good that for you. If you type “5K + Your village/town/city”, you’ll find plenty of 5Ks to join as countless events are organized every weekend across the country. You can also find local 5K local races listed on the Couch to 5K app.

I’ve also put together a complete guide on how to find 5K races in your area.

Deal with the Pre-race Jitters

It’s reasonable to feel anxious before a race, so try not to overthink it.

The adrenaline rush is a natural part of your body’s reaction to the competition.

That said, if you still have trouble with pre-race anxiety, here are a few tips that can help:

  • Sleep well the few nights before the race.
  • Control your thoughts using personal affirmations. Include them as a part of your training.
  • Arrive at the race venue ahead of time so you aren’t rushed.
  • Get familiar with the race course.
  • Make a gratitude list in which you list all the things you’re grateful for.
  • Make a list of compelling running mantras to help you overcome your anxiety and fears. Check mine here.

Get Ready the Day Before

This will help you reduce as much stress as possible on race morning.

To make it to the event venue without delay, remember to prepare the night before by organizing everything the night before the big day.

This is going to make sure that you got everything you need under control.

Lay out everything—from your bib number, shoes, clothing, pre-race snack, and everything else you might need so that you aren’t left frantically searching, half asleep, for your race essentials and items in the early morning.

Do this ahead of time, and you will have peace of mind.

Ensure an Awesome Racing Experience

To make the most of your racing experience, being an organized and systematic runner is the way to go.

Again, here are more tips to set you on the right path.

  • Wear boring clothes. Do not try new clothes since they may cause skin abrasion and chafing. Instead, opt for the outfit that you wear during training.
  • Dress for the weather. Your clothing is a performance tool, not a fashion statement.
  • Race in the shoes you already use. Race day is not the time for trying a new pair because it may result in toe pain, foot blisters, and other lower leg issues. That will compromise your racing experience.
  • Don’t be a John (or Jane) Doe. Instead, identify yourself by putting your personal information, bib number, and e-mail address on your race bib.
  • Reach the venue at least one hour before the race. This gives you enough time to relax and get acquainted with what’s happening around you.

Apply your Working Strategy

As I have already stated, do not try or do anything new or different on race day—whether it’s your diet, running shoes, running form, pre-race warm-up, or whatever.

On the big day, all you have to do to execute the strategy you’ve been working hard and diligently for the last few months.

During the Race

Do the warm-up you used to do during your training days.

No need to reinvent the wheel. For a good dynamic warm-up, feel free to steal my routine here.

I hate to sound like a broken record. But WHATEVER you do, do not stretch a cold muscle.

Doing so will only hinder your performance and might lead to a muscle tear.

Don’t Be a Rabbit

If it’s hard for you to keep up the pace, slow down, or even take a walking break to catch up on your breath and recover.

But whatever your plan, start slowly, and build your speed gradually.

And please, DO NOT wait until you are completely drained before taking a one to two-minute walking break.

Remember.

This should be challenging. But if it’s too much,  you might not even be able to complete the race.

Break it Down

If the 3.1-mile distance is too much for you, then one trick you do to make it seem easier is to break the 5K distance into three chunks (or mini races, if that helps).

Then, keep your focus on reaching that first mile.

As you approach the few hundred last meters, finish strong.

Pick up the pace and give it everything you got.

For the last quarter mile or so, go for the gold and run to the finish line as fast as you can.

Leave nothing in the tank.

Want to take things to the next level? Try running a 5K in 30 minutes.  Or my sub 20 5K training plan.You can also go for a sub 60 10K

Sofa to 5K – The Conclusion

There you have it.

The above Couch to 5K plan guidelines are all you need to run your first 5k in two months or less.

All you need to do is show up, do the work, and never deviate.

The rest is just detail.

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

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

How to Lose 100 Pounds & How Long Does It Take?

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Picture of 100 pounds

If your goal is to lose 100 pounds or more, it usually means that your weight is high enough to put you into the obese or morbidly obese category.

When it’s the case, you’re at an increased risk for a whole range of health issues including high blood pressure, diabetes, heart diseases, some cancers, etc.

Here’s the good news.

Losing those extra pounds can help cut the risk. It’s also going to make you feel better overall. That said, trying to lose that colossal amount of weight can be a testing process. It won’t happen overnight, for sure.

But rest assured that with the proper mindset, adequate exercise, and the right diet program, you can do it.

Taking it one step at a time and making a few minor changes to your exercise, nutrition and lifestyle makes weight loss much more achievable and manageable.

But first things first, how quickly can you lose 100 lbs? Let me explain

How Long Does it take to Lose 100 Pounds?

I hope I’d the exact answer. I hate to break it to you but the process of weight loss is a little bit complicated. It’s also non-linear, meaning that losing 10 pounds last month won’t guarantee that you’ll lose the same amount this month as well. This is one reason so many people get frustrated with weight loss plans.

But over all, with the right diet, exercise, and lifestyle choices, you can realistically set a goal of losing a 100 pounds within a period of 12 to 18 months. That amounts to to 1-2 pounds per week.

But, remember this is just an estimate from my own experience. I read stories about people who were able to lose a 100 pounds in six months, but I think it’s rare. So I’d recommend you keep your expectations realistic (more on this later).

How To Lose 100 Pounds?

Without further ado, here are my best guidelines and tips on how to lose 100 pounds  the safe way. I hope you find them useful.

  1. Start with Realistic Goals

Your first step to losing 100 pounds starts with a realistic goal, especially when it comes to how long it’s going to take.

Losing that amount is a challenging goal and will require you to wholeheartedly commit to your plan for an extended period.

You didn’t put on 100 pounds overnight by eating more slice of pizza than you should. Instead, you gained it so slowly that you didn’t realize it’s happening until it was too late.

Therefore, you’re not going to lose it like some infomercial.

It won’t happen overnight, or in a week, or a month, even likely over a year. You’ll need to think long term and never lose sight of your main goal.

In general, a healthy weight loss rate is one to two pounds a week.

It might take one to two years to lose 100 pounds. If you’re lucky, you can reach this in 50 weeks.

Sure, one year is a long time to wait and see your weight goal coming true, yet it beats the alternative of staying fat and sad for life.

2. Start Exercising

Regular exercise, especially aerobic training, is great for burning calories and shedding the pounds. However, if you’re already too overweight, exercise—as in intense and hard training—can be too much on your body.

Shoot for at least 150 to 180 minutes of moderate-intensity exercise each week. Some of the best cardio exercises include power walking, jog-walking, biking, swimming, or using the elliptical.

I’d recommend that you start your journey to losing 100 pounds with walking. You can begin walking or jog-walking for 20 to 30 minutes a day. Work it up to 45 minutes then increase it again. Just make sure it’s done in a very gradual and slow manner.

Most importantly, find an exercise program that you genuinely enjoy. That way you’ll be more likely to stay consistent to it over the long haul.

Experiment with various types of workout program. This will help you get a good idea of what type of training routines will most like to keep doing long term.

Additional resource – Running with diabetes

how long does it take to lose 100 pounds

3. Write A Meal Plan

Getting on the 100-pound loss journey will require you to rethink your eating habits.

LT

You can never sustain a fad, restricting diet, so you gonna have to design your own healthy, weight-loss friendly, eating plan.

Once a week, preferably on a Sunday, sit down and plan out every one of your meals and snacks for the next seven days.

Start with seven days of meals. Plan out your breakfasts, lunches, dinners, snacks, and healthy drinks.

Once your plan is done, post it up where you can see it so every day you’re reminded that you have a plan.

As you get into the groove of healthy meal planning, your eating plan will get less complicated as you get to know what works the best for you.

I’d recommend that you find a few meals you like the most then stick to them. This will help you save a lot of time and headache.

Here’s a great resource on the right diet program.

4. Get Rid of Unhealthy Food

Declaring your home a junk-food free zone can be a complete game-changer for losing weight.

Why? Because it creates a healthy environment that supports your weight loss—instead of being a hindrance to it.

As I always like to say, out of sight, out of mind—and mouth. The more junk food you have laying around, the more likely you’ll give in to temptation.

Get rid of anything that’s unhealthy that includes chips, cookies, crackers, cupcakes, ice creams, and sweet beverages, such as fruit juice and soda. All these items have to go.

Instead, load up your pantries with fresh vegetables and fruits. Keep these at eye level. That way, you’re more likely to reach for something healthy.

5. Keep Track

You cannot improve on what cannot be measured. This is true whether you’re the CEO of 500-fortune company or simply trying to lose 100 pounds.

Keep a daily record of your weight, blood sugar levels, water intake, blood pressure, amount of sleep, mood, length and intensity of your exercise, and everything you put in your mouth.

Don’t take my word for it. Research shows that keeping track while trying to lose weight makes it more likely that you’ll achieve your goals and keep the extra pounds off long term.

This also should serve as a reference point to which you can look back and take stock of how much progress you’re making.

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

6. Track Your Progress

Keep your eyes open on all signs of weight loss. The numbers on the scale are not scripture, and they shouldn’t be the only source of feedback you have.

As you stick to your program and lose weight, you’ll notice a major change in your body composition—you’ll see your body shape changes as well.

Use this feedback a way to push yourself and as a way to determine what works the best for so you can make the right changes. The more pounds you shed, the more motivated you’ll feel to keep going. That’s simply human nature.

Here the stats to keep track of:

  • Keep track of how your clothes fit
  • Keep track of how you feel from day to day.
  • Measure the circumference of your thighs, waist, neck, and arms.
  • Measure your body fat percentage

7. Get a Support System

Having the right support system around is a non-negotiable. It’s what’s going to help you keep going whenever you feel like quitting.

It will take a long time to reach your weight loss goal, and it may be along the journey, having the right support system to motivate and encourage you is supercritical.

Find positive people that can hold you accountable and be there for you when you need them for emotional support.

What’s more?

Look up in person or online support groups—there are plenty to go around—and join as many social media groups as possible. That way you’re more likely to meet people who are going through the same ups and downs, which will make you feel like you’re not alone.

100 pounds

8. Expect Plateaus

This is a hard pill to swallow for most.

You’re doing all you’re supposed to be doing—exercising, eating healthy, keeping track of everything–but the scale won’t bulge. This can be quite frustrating.

Here’s the truth.

Don’t worry if you hit a plateau. There will be points where your weight will fluctuate for what it seems like an eternity. Don’t let that deter you.

Plateaus happen to everyone. They’re a sign that you have to figure out what’s wrong with exercise and/or diet plan.

Don’t feel so defeated when—it’s just a matter of time—hit your first plateau. Instead, keep doing the good work. You’ll eventually change the way you’re working out or eating, and try different approaches, and eventually break through the plateau.

Stay focused, keep pushing through, and never give up. It’s only a failure when you give up.

Have faith in the infinite wisdom of the universe—or something like that.

How To lose 100 pounds – The Conclusion

There you have it! These diet, exercise, and lifestyle measures are some of the best things you can do right now to get on the path to lose 100 pounds or more in a relatively short—but very realistic and healthy—time frame. You just need to start today—and never deviate. The rest is just detail.

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

In the meantime thank you for reading my post.

Keep running strong.

David D.