Plyometrics For Runners – The 7 Exercises You Need

plyometric exercises

I’m a big fan of plyometrics for runners. In fact, plyometric training helps  increase calorie burn, challenge conditioning, improve explosiveness, all of which is key for improving athletic performance.

I started doing plyometrics years ago when I discovered it by going through a P90X program.

Since then, I try to always schedule a plyo workout into my workout schedule.

How do you actually get started?

That’s where today’s post comes in handy.

By the end of this article, you’ll not only understand what plyometric training is all about but also have the exact plyometric routine.

Here’s exactly what you’re going to learn:

  • What is plyometric training?
  • The 3 Phases Of A Plyo Exercise
  • The Benefits of Plyometrics for runners
  • How to Get Started With Plyometric Training
  • When to add a plyometric Workout
  • Proper Plyo Training Form & Technique
  • Warming up For plyo Training
  • The Plyometric workouts for runnes
  • And so much more….

It’s a lot but I promise, but it’s also fun!

(If you don’t want to learn more about plyo theory, then just skip the next paragraphs and head straight to the training routine).

*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. 

What is Plyometrics For Runners

Unlike classic weight lifting that involves picking up heavy objects then putting them down in a long, and slow manner, plyometric exercises require fast and explosive movements designed to increase power and speed.

In principle, plyo exercises take advantage of fast cyclical muscle firing known as ‘stretch-shortening cycle (SSC).

During plyo training, your muscles undergo an eccentric contraction followed by a fast transition to a concentric contraction.

Sounds complicated?

Let’s break this down.

When you think about plyo exercises, think explosive movements such as:

  • Skipping
  • Box jumps
  • Jumping lunges
  • Squat jumps
  • Clap press-ups
  • Single leg jumps

As you can already tell, these exercises tend to be fast and powerful movements that start with a muscle lengthening—or eccentric—action and is immediately followed by a muscle-shortening—or concentric—action.

The purpose of plyo training is to maximize muscle contractions, quickly, which boosts the output of muscle power.

The 3 Phases Of A Plyometric Exercises

Most plyo movements are comprised of three phases.

  • The first is known as the eccentric phase, or landing phase and it consists of rapid muscle lengthening movement—the pre-load of the agonist muscle group.
  • The amortization (dynamic stabilization) phase, or the transition phase is the second and involves a short resting period. This time needs to be as little possible or else energy stored during the 1st phase diminishes..
  • The third phase is known as the concentric phase or take-off phase and it consists of an explosive shortening movement that uses the stored energy to boost the force the movement.

To plyo train, you must repeat this three-part cycle as fast as possible with good form.

The aim behind this is to reduce the amount of time you spend between the eccentric and concentric movements.

After every plyo session, you should feel like battery acid has been pumped through your veins.

Intensity to the extreme.

runner doing plyometric exercises

The Benefits of Plyometrics Training

With consistent plyo training, you can increase the force you can produce with each movement, therefore, improve upon all of your athletic endeavors, whether it’s weight training, basketball, MMA, or running.

Just keep in mind that plyometric training works best when it’s used in combination with other workouts and not as a substitute for running or weight lifting.

Plyometric Exercises for Runners

The most efficient plyometrics for runners are the type that improves push-off power, ankle range of motion, increase stride length, and improve overall cardiovascular conditioning.

Not convinced yet?

Let’s check some of the research.

The Benefits

Study I

A study published in the Journal of Strength and Conditioning Research found that runners who did a 6-week plyometric training routine improved their 2400m race times by roughly 4 percent.

This improvement is the result of increased lower body power and explosiveness, which is the baseline on which top speed is maintained throughout a run.

Study II

Plyometric training improves running economy more than lifting weights, according to an 8-week study conducted at the University of Montreal.

If you are not convinced yet, you can always do your own research.

Feel free to use your free time to google some!

Basic Plyo Gear

Keep in mind that you’ll need a few equipment to get the most out of plyometric training.

These include:

Box Sets

Also known as a plyo box, this is an essential plyometric exercise equipment.

Plyo boxes are designed various platforms of different widths and heights.

When choosing a plyo box, choose one with enough friction a the top and bottom to prevent slipping. You should also keep them at a completely level position to avoid accidents.

For more safety, consider getting a box with a sturdy steel frame to help absorb some of the impact.

Master The Basics First

Plyometric training is high-intensity, so it makes you prone to injury.

That’s why you master the key movements first before racking up the intensity.

I’m talking about push-ups, planks, squats, and lunges.

These four exercises are the basis of most plyo moves.

Once you build basic strength and good technique, you can move onto more challenging exercises, like jumping burpees or hand-clap push-ups.

Here’s the checklist:

  • To land correctly from jumping—landing on the forefoot, knees tracking over the toes, distribute the weight all over your legs
  • To have basic strength and endurance level
  • To have proper core strength and stability, and
  • To be injury-free.

When to Add a Plyometric Workout For Runners

As a beginner, you might be super excited.

But take at least two to three months to build the foundation by working on your overall endurance and strength before adding explosive training into your training program.

Add a plyo session once you have a solid foundation of cardio (you can run up a half an hour without losing your breath), and strength (Do at least 8 weeks of bodyweight training, think squats, pushups, planks, core and leg work) before you proceed to plyometric training.

How to Get Started With Plyometric Exercises

If this is your first time trying plyometric workouts, start with lower-impact moves and increase intensity and volume slowly.

Better safe than sorry, right?

As you get started, do no more than a 5- to the 10-minute circuit once a week for a couple of months before you up the ante.

I’d recommend starting by adding plyo exercises movements into exercises you already know how to perform safely.

For example, if you can do a proper lunge, add a jump to the top of the movement.

If you’re great at pushups, try plyo push-ups—a push-up with a jump.

Just keep in mind that form matters, both in during the ground portion and the “airborne” portion.

Here’s a list of some beginner-friendly bodyweight plyo exericesto try:

  • Burpees
  • Jump tucks
  • Jump squats
  • Split lunges

Start with three sets of 10 to 12 reps of each exercise, then gradually increase the number of repetitions and sets as you get stronger.

Take Enough Rest

Plyometric training puts a lot of stress on your muscles, bones, joints, and tendons.

When you’re just starting out, space out your plyo workouts with at least two to three days, or more if you feel the need to.

Don’t neglect recovery—or else you’ll regret it.

Believe me, I know!

For instance, if you are running three times a week, do one plyo session and use the other remaining days for total body strength and core training.

For the first several months of plyo training, I only did one workout per week (the plyo DVD workout from Pp90X), and I still got sore for days after.

My body needed a lot of time to adapt and adjust and that’s perfectly okay.

Plyometrics For Runners

Proper Plyometrics Form & Technique

As with any other high-intensity exercise, proper form maximizes efficiency and lowers injury risk.

That’s why I have included video tutorials (the best YouTube has to offer) along with practical tips on how to develop and keep proper plyometric training technique.

Here’s what to pay attention when doing plyometrics:

  • Keep your knees behind the toes throughout the movement.
  • Engage your core and keep your back flat
  • To generate jumping power, sink deep into your heels then absorb the impact as you sink back into the movement.
  • Do not compensate to perform a jump.
  • Don’t strike the floor with your sole. Use balls of your feet for better shock absor
  • Land softly. The less sound you make the better. Embrace your inner ninja.

Warming up For  A Plyometric Workout

A good warm-up kicks your body into gear.

To get started, do 5 to 10 minutes of jogging on the spot to increase your heart rate and core temperatures.

Next, stretch dynamically your body, starting from your head all the way down to your ankles.

Pay special attention to your range of motion and release any tension in your muscles.

Note – To perform some plyo exercises, you’ll need a few equipment such as a plyo box and a well-padded mat to help with the impact.

Top  7 Plyometrics For Runners

I recommend performing these exercises twice a week after a solid dynamic warmup.

Do this routine on your non-running days, since explosive training requires so much focused energy and effort.

Perform each exercise for 8 to 12 reps each.

Rest and repeat one more time before moving on to the rest of the routine.

To keep things challenging, change up the order of the exercises each time you do this plyometric workout.

  1. Jump squats

Ideal for strengthening the glutes, which can provide you with power on the run and reduce the risks of overuse injuries like runner’s knee and IT band syndrome.

This move also works the quads, hamstring, calves, and most core muscles.

Bonus benefit, shaping your butt.

Proper form

Start with your feet turned out slightly, toes pointing forward, arms extended and back straight.

squat down until your butt is just lower than your knees, then press up through the heels jumping off the ground as high as possible, then land softly without letting your knees fall in toward each other, then descend into the next squat.

Do 12 to 15 reps to complete one set.

Aim for two to three sets.

  1. Burpees

The burpee is a total body conditioning exercise per excellence.

This is one of the best exercises for the core muscles, thighs, shoulder, arms, and chest—and if you only have 5 minutes of free time for plyo training, then do the burpees, please.

Proper Form

Assume a feet hip-width apart stance, then bend your knees and place your hands on the floor.

transfer all of your weight into your hands, jump your feet back so that you end up in a push-up position.

Then, bring your knees to your chest, assuming a low squat position, and press up and jump as high as you can with hands overhead, feet going airborne.

Clap your hands overhead or even straighten your legs like air split for more challenge

Without delay, hit the ground again to perform the next burpee.

  1. Jumping lunge

This is one of the most running-specific exercises you can do since jumping lunges target all of your running muscles in the most efficient and explosive way.

Proper Form

Begin in a lunge position, weight distributed equally on both legs

Next, jump straight up into the air as high as possible, reversing the position of the legs and landing with your feet in the opposite positions, then immediately lower down into a deep lunge.

Make sure to land with a good lunge from—knees behind or in line with the toes—and to use your arms to help you jump higher.

Do three sets of 12 to 16 reps, alternating sides on each jump.

4. Side hops

One of the best plyometrics for runners that works all of your lower body muscles, including your hamstrings, glutes, calves, and quads—all key muscles for running and most athletic activities.

Proper Form

Start by standing on your right foot with your right knee slightly bent and your left foot up.

Next, begin hopping on the right foot as fast as you can with minimal ground contact.

Imagine that you are jumping over a set of hot coals.

Hop in one place 12 times, then hop side to side for 12 times then hop forward and backward for another 12 times.

Aim for two to three sets on each foot.

Make sure to keep your hips steady and nearly motionless through the exercise.

Avoid bouncing around.

  1. Single-Leg Lateral Jumps

Along with increasing power in the legs, this plyo move also improves balance.

Plus, this plyo moves boosts ankle strength and stability as well as control and proprioception, which is your own sense of the relative position of your body and strength of effort being employed in each movement.

For those who have ankle instability, you may use an ankle brace.

Choose the breathable one.

Proper Form

Stand on your right foot with your left knee slightly bent and left foot off the ground.

Then, drop into a half squat and jump diagonally as high as you can to your left, landing in a half squat on your left foot.

Repeat, jumping diagonally while engaging the whole core to your right.

That’s one rep.

if this is too easy for you, then do it with eye closed.

Aim for three sets with 10 reps each.

  1. Box Jumps

These build explosive speed, rev up your body’s ability to absorb force, and they target the muscles that contract the most when running, the hamstrings and glutes.

Proper Form

Pick a jumping box of challenging height or stack aerobics steps 6 to 14 inches high.

Be careful.

From the ground, squat down and jump with both feet onto the box, swinging your arms forward to generate enough momentum.

Next, jump backward off the box, and land softly on the ground with knees slightly bent.

For more challenge, try with one leg.

Don’t try this without a steady posture and a nice balance.

Do 12 reps aiming to complete three sets.

  1. Bleacher hops

Another powerful exercise to add to your arsenal.

This one works you on all levels.

It’s also a great cardiovascular and endurance exercise—just like hill sprint on steroids.

Proper Form

Find a set of steps—whether at the nearby park or at your local high school stadium, stadium or even a building with a large flight of stairs—then with feet shoulder-width apart,  hop up the steps with both feet together and as fast as you can with no breaks until you reach the top.

Don’t rely on your flexibility, use your momentum.

Next, walk back down and repeat.

Exercises For An explosive Plyometric Workout For Runners

Dumbbell Squat Jumps

Begin by grabbing a pair of dumbbells and holding them so that your palms are facing the midline of your body while your feet are hip-width apart.

Keeping your chest raised and your spine long, lower your butt down to a full squat position, then explosively press your feet into the ground and jump as high as you can.

Land softly with knees bent, then immediately squat down and jump again.

Medicine Ball Slam

Stand tall with feet shoulder-width apart and the medicine ball held directly overhead or tucked behind your head.

Reach back as far as you can, then explosively swing your arms downward to slam the ball to the floor in front of you as hard as you can.

Squat down, pick up the ball, and repeat as fast as you can without losing form.


Begin by standing with feet shoulder-width apart.

Lower slightly into a squat by bending your knees and hips, then jump forward and land softly in an athletic position facing the opposite direction (that’s your 180 degrees).

Immediately explode upward and turn 180 degrees in the opposite direction so that you’ve returned to your starting position.

Bench Taps

For this exercise, you can use a bench, box, or a chair if that’s all you have.

Begin by standing in front of a bench with feet shoulder-width apart and your hands on your hips or by your sides.

Keeping your core engaged and back flat, rapidly alternate tapping the top of the bench with each foot while staying light on the toes for extra agility.

Perform 30 to 40 taps.

Skier Jumps

Begin in plank position, body in a straight line from head to heels and feet together.

While activating your core, thigh, and gluteal muscles, jump your feet toward the outer side of the right arm (keeping the feet together), hop back to the starting position, then jump the feet into the left side.

Continue jumping in and out from side to side as fast as possible for one full minute to complete one set.

Lateral Plyo Jumps

To improve your agility and explosive power, do the lateral plyometric jumps (and other plyometric exercises such box jumps, jump knee tucks, lateral leapfrog squats, and hurdle jumps)

Start with a short box or a step next to you that you can clear in one lateral jump.

Dip into a squat position as low as you can and quickly explode upward and sideways to the left over the box and land gently on both feet.

Immediately squat down and push upward and back to the starting position.

Weighted Box Jumps

Stand in front of a sturdy jump box or a weight bench while holding a dumbbell in each hand by the sides.

lower into a quarter squat, then jump off with both feet and land softly with bent knees on top of the box, then come to a standing position.

Last up, step down slowly, and jump back again as fast as possible while keeping good form.

Plyometric Push-up

Begin by assuming a regular pushup position on a well-padded mat or carpet, arms fully extended, hands around shoulder width and body in a straight line from head to toe.

Set up in the standard push-up position on a well-padded carpet or exercise mat, perform a push-up, but explode off the ground enough for their hands to come off the floor and clap midair.

Next, lower the chest to the ground, push up explosively with enough force for the hands to come off the floor and catch some air, then land softly.

Once you hit the floor, have them go immediately into the next push-up, exploding up again as hard as possible.

Frog Jumps

Stand tall, feet hip-width apart, then squat down while keeping your back upright, head u.

Then jump into the air, raising your knees as high as possible.

Aim for 10-12 reps to complete one rep.

Alternating Split Lunges

Assume a split lunge position with the right foot forward, and the left knee is almost touching the ground.

While keeping the shoulders pulled back and back flat, jump as high as possible, scissoring the legs mid-air, and landing in a lunge with the left leg forward.

Then, explode back up and switch feet position, ending up with the right leg forward again.

Continue by alternating legs as fast as possible with good form.

Lateral Hops

Begin by standing on the left foot with the left knee slightly bent or micro bent and right foot an inch or two off the ground.

Next, jump off the left leg and move laterally to the right.

Land on the right foot and bring the left foot behind the right, pause for a moment, and then immediately hop back off to the left, landing on the left foot.

That’s one rep.

Do 12 to 16 reps to complete one set.

Plyometrics for Runners  – The Conclusion

There you have it.

Now not only you know what plyometrics training is all about but also have a plyometric workout you can start doing right away.

That’s pretty cool.

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.

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Prevent Running Injuries with These 5 Hip-Strengthening Exercises For Runners

If you’re on the hunt for the ultimate hip-strengthening exercises to boost your running game and keep those pesky injuries at bay, you’ve landed in the right spot!

Today, we’re diving headfirst into the world of hip strength training for runners, and trust me, it’s going to be a game-changer.

Here’s the lowdown on what’s coming your way:

  • We’ll break down the hip muscles so you know exactly what we’re working with.
  • Discover how these hip muscles play a crucial role in your running performance.
  • Uncover the fascinating connection between hip muscles and running injuries (yes, we’ve got some science-backed insights for you).
  • Get ready for the main event – the top 5 exercises that’ll have your hip strength and mobility skyrocketing.
  • Plus, a whole lot more to keep you informed and inspired.

Excited? Well, let’s lace up those running shoes and dive in.

Anatomy of The Hips Muscles

Your hips aren’t just there to look good in yoga pants; they’re true workhorses. Nestled in your upper legs, the hip allows  you to strut your stuff, climb stairs, grab that fallen pen, or gracefully park yourself on the couch.

But here’s the real star of the show: the hip joint! It’s a nifty ball-and-socket setup, and it’s key to everyday movements.

Every time you take a stroll, conquer a staircase, reach for your dropped phone, or elegantly plop onto your favorite chair, your hip joint and its trusty muscle squad swing into action.

And guess what? We’ve got more hip intel coming your way, so stay tuned

The most important muscles of the hips include :

The Hip Flexors

The hips flexors play a vital role in the grand scheme of things. They’re like the supporting cast in your body’s blockbuster film, making sure everything runs smoothly.

And consist of five muscles:

  • Rectus Femoris
  • TFL (Tensor Fasciae Latae)
  • Iliacus
  • Psoas
  • Sartorius

These hip flexors are the MVPs behind knee elevation and keeping your pelvis and legs in perfect harmony during your runs.

Think of them as your body’s own mechanics for knee operations. But here’s the kicker: weak hip flexors could spell trouble, with the dreaded runners’ knee and iliotibial band syndrome lurking in the shadows


The adductors are responsible for pulling your legs inward and orchestrating those nifty cross-body moves.

And consist of the following:

  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Pectineus
  • Gracilis

Think of them as your body’s graceful dance troupe, ensuring your legs move seamlessly in any direction you desire.

These performers add finesse to your legwork and contribute to the harmony of your hip movements. Without them, things might get a bit clunky on the dance floor—or, should we say, the running track?


The Glutes are the powerhouse behind your backside and so much more!

Meet the Gluteal squad:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
  • Tensor Fasciae Latae

These muscles are your body’s true all-stars, responsible for various functions, from extending your hip and moving your leg out to the side to ensuring your leg’s external rotation.

The Importance of hip Muscles While Running

Let’s dive deeper into the critical role of hip muscles while running.

Efficient and Injury-Free Running:

Whether you’re a casual jogger or a marathon enthusiast, strong and functional hips are your secret weapon. They keep you in the game, preventing those dreaded injuries.

Stabilizing Powerhouses:

These muscles aren’t just for show; they’re the guardians of your running stance. They ensure each leg is rock-solid during every step, maintaining stability in the process.

The Perils of Weak Hips:

Now, imagine weak hip flexors crashing this party. Your performance takes a nosedive, your form goes haywire, and injuries gatecrash your running journey.

Studies linking hip weakness to running injuries

There’s some compelling research highlighting the connection between hip weakness and running injuries.

Study 1: Hip Rotation and Iliotibial Band Syndrome

This study, published in the Journal of Orthopedic & Sports Physical Therapy, unveils a crucial link. It suggests that when hip rotation and inward collapse occur excessively during the gait cycle, the risk of Iliotibial Band Syndrome shoots up.

Study 2: Weak Hip Muscles and Lower Extremity Injuries

In another study featured in the Clinical Journal of Sports Medicine, the evidence becomes even more compelling. It draws a strong association between weak hip muscles, including the abductors, adductors, and flexors, and a range of overuse injuries in the lower extremities.

Study 3: Runners’ Knee and Weak Hip Muscles

The Clinical Journal of Sports Medicine presents evidence that links overuse injuries like Runners’ Knee to weaker hip muscles. Specifically, the hip abductor, adductor, and flexor muscles were weaker in individuals with these injuries compared to a control group. This underscores how critical strong hips are in preventing injuries like Runners’ Knee.

Study 4: Pelvic Instability and Runner’s Knee

Another study published in Medicine & Science in Exercise & Sports delves into pelvic stability and its role in Runner’s Knee among women. It was discovered that women who developed Runner’s Knee exhibited greater pelvic instability in their gait compared to those who remained injury-free. This insight highlights the significance of hip and pelvic stability for injury prevention.

Study 5: Hip Strength Training for Iliotibial Band Syndrome

The study by Frederickson et al. focused on 24 distance runners dealing with Iliotibial Band Syndrome, a common issue among runners. They examined the hip abductor strength in the injured limb compared to the healthy leg and a control group.

Notably, they found a 2 percent strength deficit in the Gluteus medius of the injured limb. However, after undergoing a six-week strength training program, 22 out of 24 injured runners were able to return to training with minimal or no symptoms. It underscores the potential of targeted hip strength training in rehabilitating running injuries.

The Evidence is Overwhelming!

It’s clear that hip strengthening exercises should be a priority for every runner to prevent injuries and enhance performance. Ignoring hip strength can lead to a host of problems that no runner wants to deal with.

The great news is that there’s a wide array of effective hip-strengthening exercises available. These exercises are a proactive approach to injury prevention and overall improved running performance.

By dedicating time to strengthening your hip muscles, you’re investing in your long-term running success.

Remember, once your hip strength is improved, you’re not only less likely to experience pain and injuries, but you’ll also find your running form and efficiency improving.

5 Hip Strengthening Exercises For Runners

Consistency is key when it comes to strengthening your hip muscles. Starting with one set of 8 reps and gradually progressing to three to four sets of 12 to 15 reps is an excellent approach.

It allows your body to adapt and grow stronger over time, reducing the risk of injury and improving your running performance.

Remember, patience and persistence pay off when it comes to fitness and strength training. Keep up the good work, and you’ll undoubtedly notice significant improvements in your hip strength and overall running abilities in just a few weeks

Hip Strengthening Exercise – 1. Single-Leg Bridge

Targeted Muscles: Glutes, Lower back, Calves, Quads, and Hamstrings.

Proper Form

Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides.

Then, lift your hips, engage your thighs, and squeeze your glutes.

Next, raise your right leg in the air as straight as possible, keeping the foot flexed, and extend it while raising your lower back and butt.

Lift your hip as high as possible by engaging your abs and pressing down through the left heel.

Hold the position for 5 to 10 seconds; lower your hips to lightly touch the ground, then switch legs.

Number of sets: Three to four sets

Number of Repetitions: 8 to 12 reps.

Hip Strengthening Exercise 2. Donkey Kicks

Targeted muscles: All three butt muscles — gluteus maximus, gluteus medius, and gluteus minimus, plus the lower back

Proper Form

Get on all fours, with your hands directly under your shoulders and knees under the hips, wrists aligned under your shoulders.

Next, draw your abdominals in you gradually lift your leg behind you until it’s almost parallel to the floor, with knee bent and foot flexed.

Hold the position and pulsate your flexed foot toward the ceiling by engaging and squeezing your glutes.

Keep the motion small and controlled with the muscle doing most of the work.

Focus on the muscle, and avoid using momentum.

And make sure to keep your back straight and spine in a neutral position.

Last up, return to the starting position to complete one rep.

Number of sets: Two to three sets

Number of Repetitions: 12 to 15 reps

Hip Strengthening Exercise 3. Side-Lying Hip Abduction

Targeted muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Tensor Fascia Lata.

Proper Form

Lie down on your side on the floor or the mat.

Make sure your hips and feet are stacked in a neutral position—Meaning the right hip is directly over the left hip (or the other way around).

And keep your body in a straight line from ankles to head.

Next, place your lower hand on the floor in front for support, and your upper hand resting upon your upper hip.

Keep your pelvis in a neutral position.

Engage your core muscles to support the spine.

Then, exhale and extend and raise your top leg off the lower while keeping the knee straight and your foot in a neutral position.

No hip rolling—forward or back—is allowed.

Raise the top leg as high as possible.

Inhale and slowly return the leg to the starting position in a slow and controlled manner.

After finishing the set, roll over and repeat on the other side.

Number of sets: Two to three sets

Number of Repetitions: 8 to 10 reps

Hip Strengthening Exercise 4. Bird Dog Hip Strengthening Exercise

Targeted Muscles: Glutes, Lower Back Muscles, and Rectus Abdominis Muscle.

Proper Form

Get down on all fours on your hands and knees with palms flat on the floor and shoulder-width apart, with knees directly under the hips and hands beneath the shoulders.

Make sure to keep your lower back and abdomen in a neutral position.

Next, engage your core to keep a good balance; raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.

Hold the position for 3 to 5 seconds, return to the starting position, and repeat.

Number of sets: Two to three sets.

Number of reps: 6 to 8 reps.

Hip Strengthening Exercise 5. Single-Leg Deadlift

Muscle engaged: Glutes, Hamstrings, Spinal Erectors, and Abs

Proper Form

Stand on your left leg with your right leg behind you and in the air.

Then, while keeping your shoulders back and back straight throughout the movement, hinge forward at the waist and raise the right leg behind you, then reach your hands toward the ground.

Last up, come back to the starting position by engaging your glutes and hamstring of the left leg.

For more challenges, use weight or a medicine ball for added resistance.

Number of sets: Three to four sets

Number of reps: 10 to 12.

Here are more strength exercises for runners.

 Bonus Hip Strength Exercises For Runners

Seated hip Flexion

This simple move activates the hip flexor past a 90-degree angle to condition the muscles throughout their range of motion.

Additional resource – Running Vs. Strength training

Proper Form

Begin by sitting on a chair with good posture.

Make sure your feet are flat on the floor, core engaged, and back flat.

Next, while bending your right knee to about a 90-degree angle, raise it toward your chest without letting your thigh roll in or out or leaning back, pause, then slowly lower it to start position.

Perform three sets of 10 to 12 reps on each side.

Add weights for more challenges.


Another fantastic move for strengthening the hip muscles as well as the lower body.

To make the most out of lunges, make sure to include different variations of this standard lunge, including static, backward, and plyo versions.

Proper Form

Begin in standing position, feet just slightly apart, looking straight ahead with back flat and core engaged.

Next, place your hands on your hips, then take a giant step forward with your right foot.

Make sure your hips are hanging straight on either side of your body.

Then, once you ensure heel contact with the floor, bend the right knee over the ankle while bending the left toward the ground.

Last up, press back into the starting position, pushing off the ground with your leading foot.

Changes sides to complete one rep.

Skater Squats

This is one of my favorite squat variations, focusing specifically on the hips instead of every muscle in the lower body.

Proper Form

Begin by performing a mini-squat, bending from the hips and knee and lowering your butt toward the floor while keeping your chest lifted and back flat, then transition your weight to the right side and lift the left leg slightly off the floor, toes pointed ahead.

This is your starting position.

Next, slowly squat by pushing your hips and butt backward.

Keep squatting until your right knee is bent to a 90-degree angle, if possible.

Perform  10 to 12 reps on each side to complete one set.

Shoot for three sets.


You’ll often find this move on most lower body rehabilitation programs, the reason being it works.

Not only does it strengthen your hips and glutes, but it also stabilizes your pelvis muscles and helps soothe tightness in the lower back, which is key for injury-free training.

Proper form

Begin by laying on the mat on your side, hips stable, heels together, and legs stacked up on top of each other.

Your shoulders, hips, and heels should form a straight line.

If it’s uncomfortable to lay in this position, lie with your back against a couch.

Next, open your top knee so that it points at the ceiling.

Keep your feet stacked together and allow for no rolling backward throughout the movement.

Raise the top knee as far as possible without rotating your hip or lifting your bottom knee off the floor, then pause for a moment.

To complete one rep, close the leg.

Perform 16 to 20 on each side to finish one set.

Shoot for three sets.

For more resistance, wrap a resistance band around your lower thighs.

Standing hip flexion

Another excellent move for isolating the hip flexors while improving muscle control and balance.

The movement is easy to perform but provides the lower body a good workout.

Proper Form

Begin by assuming an athletic position, back straight, core engaged, and feet hip-width distance apart.

Next, while keeping your left foot planted in the ground, raise your right leg off the ground so that you form a 90-degree angle at the hip.

Then, hold for a count of five to ten, then slowly lower the leg.

Switch sides to complete one rep.

Perform five reps to complete one set.

For more challenges, use weight or slowly flex your hip forward.

Additional resource – Clamshells for runners

Hip Strengthening Exercises For Runners – The Conclusion

There you have it!

The above hip strengthening exercises should make a huge part of your resistance training if you’re serious about improving performance and preventing injury.

Whatever you do, make sure to stay within your fitness level the entire time. Doing regular exercises to strengthen your hips is a good thing, but overdoing it is not the way to go.

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 Increase Running Stamina For Beginners – 12 Ways

Running VS. Strength Training

Looking for the best advice on how to increase running stamina for beginners? Then you’ve come to the right place.

Here’s the truth. Improving running endurance isn’t the easiest thing in the world. It requires a lot of effort, sweat, time, and miles on the road.

But, with the right training strategy and mindset, you can build your running stamina over a relatively short period without risking injury or burnout.

Let’s delve into how.

How to Increase Running Stamina For Beginners

Without further ado, here are 12 best strategies for building running endurance. Put them following into practice and you’ll, sooner than later, get fitter and stronger without getting hurt.

*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. Gradual Progress

The key to building running stamina without risking injury and/or burnout is to “train smart.”

What does that mean?

Smart training involves gradually increasing mileage and speed while being consistent over the long haul.

It’s the gradual adaptation rule at work.

The gradual adaptation rule is a universal principle.

And it applies to all runners, whether the beginner trying to make it around the block for the first time or the 2:30 marathon junkie prepping for their next race.

You need to adopt the gradual adaptation rule whenever you’re exercising—not just when running.

In fact, once you fully internalized the mindset, you’ll be on your way to success, regardless of the goal you’ve set for yourself.

2. Run-Walk

This is for you beginners out there.

You have to be extremely careful if you’re starting out. This is my best advice on how to increase running stamina for beginners.

If you’re a complete running newbie and are serious about warding off injury and/or overtraining, then start on the right foot.

The best way is to opt for the run/walk method.

Here’s how:

Start with a 10-minute brisk walk, then alternate 30 seconds of easy paced jogs and 30 seconds to one full minute of walks.

As you get fitter, run for longer and take less and less recovery.

Keep doing this until you can run for at least 25 to 30 minutes straight without much huffing and puffing.

3. Add a Long Run

Once you’ve built enough stamina,  add distance to your runs, especially your longest run of the week.

Why are long runs so vital?


These strengthen the heart, flush waste from tired muscles, improve running form, etc.

I can go on and on, but you get the picture.

For the full guide to the Long Run, check this post.

How do you fit a long run into an existing running program?

Make sure at least 25 to 30 percent of your weekly mileage is devoted to the long run.

The exact percentage will depend on your overall mileage, training goals, and fitness level.

If you hate long runs, then this post is the exact thing you need to help you overcome that feeling.

Sample Workout

On your next long run, stick to a comfortable, consistent pace for at least 50 to 70 minutes.

As you get stronger, aim to increase your long run duration by no more than 5 minutes from one week to the next.

Gradually extending distance gradually helps you drastically reduce your risk of injury and/or overtraining.

Whatever you do, make sure your long runs are carried out at a comfortable pace that would allow you to run and carry on a conversation at the same time.

If you push the pace too much, you’ll end up hurting yourself, and that’s not the purpose of training.

4. Tempo Runs

Tempo runs have one main purpose: they help you improve your lactate threshold level.

This is the level of exertion at which lactic acid starts accumulating in the muscles.

The better your threshold pace, the further and faster you can run.

The Ideal Tempo Pace

During tempo runs, your running effort should feel difficult enough, but not so hard that you can’t sustain your pace.

That pace is slightly slower than your 10K race pace.

Sample Workouts

Variation I

After a 10-minute warm-up running at an easy pace, run the next three to four miles at tempo pace.

Finish it off by cooling down with a 5-minute slow jog.

Variation II

To spice up your long runs and make them more challenging, do a negative split run.

Here’s how.

Run the first portion of your long run at a comfortable pace.

Once you reach the midway point, gradually pick up your pace until you’re running the last three to four miles at tempo pace.

When you’re done, cool down with a 10-minute effortless jog.

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

5. Interval Running

Interval training does more than just improve speed and power.

It’s also an excellent tool for boosting athletic endurance and stamina.

The Structure of an Interval Run

Interval training is one of the most frequently referenced training trends.

According to experts, the method is hailed as the closest thing to a miracle when it comes to achieving optimum fitness.

Interval training uses quick bouts of intense exercise to boost endurance and stamina.

The length and intensity of each interval depend more than anything on your fitness level and training goals.

Beginner runners should start with shorter sprints at a moderate effort, while competitive athletes can tailor an interval workout to meet their specific racing goals.

Intervals  extremely effective when it’s combined with traditional running training (think easy runs, tempo runs, and long runs).

Where to Do Them

You can perform an interval training workout on any smooth flat surface.

If that suits your established running loop it’s fine, but a trail is out of the question.

Here’s how to proceed with your next interval run.

Head to your local track.

Start your workout with a proper warm-up.

Jog slowly for 5 to 10 minutes to get your body ready, then sprint at 85 to 95% of your maximum effort for 30 seconds. Jog for one minute to recover.

Repeat this cycle six to eight times, then finish with a cool-down. Jog slowly for 5 minutes and then stretching.

Variation I

Go to a flat surface running area and complete a thorough 10-minute warm up.

Then do 8 to 10 200m sprints at your maximum speed.

Walk or jog as recovery for at least 30 seconds to one minute between each rep.

Finish the workout with a cool down.

Variation II

If you want a greater challenge, perform Workout I but do it on a hilly route.

Ideally, aim for a hill with a  6 to 8 percent grade that should take you 20 to 30 seconds to reach its pinnacle at top speed.

Additional resource – How to run a faster mile

6. Perform Yasso 800s

Doing Yasso 800s is a simple method for increasing stamina, especially if you’re planning on tackling a marathon.

So, what do these consist of?

In essence, they’re hard 800-meter run intervals interspersed with jogging recoveries lasting one minute or longer.


Unless you have a good way of gauging speed and distance, perform this workout solely on a track or a treadmill.

This is so you can measure the 800-meter distance (roughly two laps around a standard track.)

Sample Workout

After a 10-minute thorough warm-up, run 800 meters at a challenging pace. This can be a tempo pace.

Jog for one to two minutes to recover, then repeat.

If you’re a beginner, do no more than four sets per session.

Add more as you get stronger and more fit.

Remember to stay within your fitness level the entire time.

7. Cross Train To Increase
Running Endurance

To become a good runner, you’re going to have to run a lot.

In fact, you’ll have to follow a well-rounded program that includes all kinds of runs: long runs, intervals, speed work, hill work, fartleks and recovery runs.

But running will only take you so far.

You also need a comprehensive cross-training program to back up your road miles.

Here are four activities to consider:

  • Swimming: Swimming is one of the best total body endurance and strength workouts you can do. Get the most out of it by using proper technique and doing interval swims. Swimming is also ideal when you’re recovering from an injury.
  • Biking: Whether you prefer road biking or mountain biking (my favorite), make safety a priority. Approach your biking the same way you approach running—do long weekend bikes, interval bike workouts, hill rides and recovery rides.
  • Strength Training: This type of training strengthens the bones, ligaments, tendons, and muscles, and that means increased performance and less chance of injury. Do plenty of total body exercises, including squats, deadlifts, and pull-ups.
  • CrossFit: This crazy fitness philosophy is all about non-specificity. It improves all elements of fitness, including cardio, endurance, strength, speed, agility, flexibility — you name it.

8. Weightlifting

If you’re an avid reader of my blog (you are, right?) then you know I’m a strong advocate of weight lifting for runners.

As a matter of fact, I believe it’s the best complement to your outdoor workouts.

How does weight lifting boost endurance?

It’s quite simple.

A regular routine helps you strengthen key running muscles, tendons, ligaments, and bones.

This helps you improve running efficiency and total body endurance.

The Training Guidelines You Need

What follows are some useful weight lifting strategies for making the most out of your gym time.

Go Compound

First, do plenty of compound moves.

These consist of total body moves like squats, deadlifts, push-ups, and step-ups that recruit a lot of muscles.

Compound exercises improve strength better than classic isolation exercises, like bicep curls, leg extensions, and calf raises.

When performing these compound movements, allow yourself at least 30 to 60 seconds of rest between each exercise.

Lift Fast and Intense

For a more intense workout, lift weights at an extremely fast pace.

This will help you add an element of endurance training to your strength workouts.

Combine Em

Try mixing and matching aerobic exercises and strength training.

One example is doing 400-meter runs at a challenging pace, then working out with a dumbbell, or Kettlebell, or doing bodyweight exercises.

Sample Workout

After a thorough warm-up, perform 12 to 16 reps of the following exercises with a challenging weight.

Take one minute of rest between each set.

  • Deadlift
  • Barbell Rows
  • Back Squats
  • Walking Lunges
  • Thrusters

Additional Resource – Is Walking 10000 Steps daily good for you?

9. Embrace Plyometrics To Increase
Running Stamina

After a few months of strength and interval training, you’re ready for some more action, and plyometric exercises are just the ticket.

What are they and how can they help you become a better runner?

Plyometric training is all about doing explosive movements.

It can help you become a better runner by improving your running form efficiency.

Being more explosive benefits runners for many reasons.

Once you start becoming more explosive, your entire body will start moving faster without you putting in any additional effort.

Science backs this up.

Check out these two studies.

Sample Workout

After a thorough dynamic warm-up, do 45 seconds to a minute of any of the following exercises

  • Burpees
  • Box Jumps
  • Squat jumps
  • Jump knee tucks
  • One leg hops (30 seconds on each leg).

Rest for one minute, then repeat the cycle two to three times.

10.  CrossFit Training

Still looking for more endurance-building strategies? Give CrossFit (CF) a try.

CF is a diversified training program designed to improve all facets of fitness.

These include speed, strength, agility, endurance, coordination, and stamina.

CrossFit is commonly referred to as functional fitness.

This is achieved through the use of bodyweight training, plyo exercises, Olympic weightlifting, gymnastics rings, sled pushes, Kettlebell exercises, interval-style cardio workouts, and much more.

I enjoy doing CF, and still do WODs (Workout Of the Day) at least a couple of times a week.

A standard WOD might include sprinting, rope climbs, power cleans (an Olympic weightlifting move), and slamming a medicine ball against the floor or a wall.

Sample Workout

Here’s a beginner-friendly WOD called the Cindy (CrossFit workouts have universally-used names).

In a 20-minute period, do as many reps as possible of the following circuit: 5 Pull-ups -> 10 Push-ups -> 15 Squats

11. Don’t Forget Recovery

I hate to break it to you, but running every day won’t turn you into the fastest and strongest runner alive.

Rather, doing helps you achieve nothing but run your body into the ground. And you don’t want that.

This might sound like a counterintuitive, thing to do, but taking time to rest is essential.

In fact, the right recovery strategy is as important as the training itself.

Downtime is when your body bounces back from the training load it’s just endured, and rebuilds and repairs damaged muscle tissue.

Skimp on recovery, and you’ll be putting a large dent in your fitness progress.

That I can promise.

Action steps

Give your body enough time to fully recover and recuperate.

Take a reload week every third or fourth week of intense training.

During this week, you reduce your mileage by 40 to 50 percent.

Even if you’re not doing intensive training, a reload week is a must.

You should also do a recovery run following  a hard session.

At the very least give yourself a light week either when training hard for an extended period or upon noticing early warning signs of overtraining.

These signs include an elevated heart rate, chronic fatigue, persistent soreness, and insomnia.

12. Be Consistent

In the end, consistency and patience are the names of the game.

The workouts and training guidelines suggested here are some of the best, but nothing happens if you’re not consistent.

As with anything else in life, practice makes perfect.

There’s no way around it.

Don’t expect to improve your running endurance if you only lace up your running shoes twice a week.

Action Step

Here are some of the things you need to achieve staggering training consistency:

  • Turn your running program into a habit. Here’s your complete guide.
  • Pair up with a training buddy.
  • Change up your running program. Here’s your complete guide.
  • Join a running club.
  • Try running twice a day.

How To Increase Running Stamina For Beginners – The Conclusion

That’s all you need to know about how to increase running endurance, both for the short run and the long run, literally and figuratively.

Feel free to leave your comments below, or send me your questions and suggestions.

Thanks for reading my post.



How To Breathe While Running

woman running

Whether you’re a beginner runner, a 5K fanatic, or a marathon junkie, the way you breathe while running matters.

To most runners, learning to breathe may seem like an exercise in triviality. But what if mastering proper breathing techniques could improve your performance?

Research has shown that endurance athletes—including runners, cyclists, rowers, etc.—can experience small but important improvement in performance.

Would you like to learn how to take your running breathing to the next level? Then you’re in the right place.

How To Breathe While Running

In this article, I’ll dive into:

  • The importance of proper breathing while running
  • How to master deep breathing
  • Is rhythmic breathing worth it?
  • Nose Vs. Mouth breathing – Which one is better?
  • And so much more

Sounds great?

Let’s get started.

Enter The Right Pace

The best way to keep your breathing under control while running is to stick to a conversational pace—a pace in which you can hold a conversation or recite the pledge of allegiance without panting for air.

As a rule, beginner runners should perform their workouts at this conversational and relaxed pace.

If you find it hard to talk, you’re pushing it too hard.

Slow down and get your pace under control. By controlling your exercise intensity, you’ll be able to regulate the rate at which you breathe.

Beginners – Slow Down

Let’s start with the crucial step on your journey to breathing like a pro while you hit the trails – Beginners, Slow Down!

Now, before you start beating yourself up for feeling out of breath, take a deep breath and relax! Trust me, it’s not about your lung capacity or your running form. It’s just that you’re taking off like a racehorse right out of the gate!

So, what’s the secret to conquering this pesky breathlessness? Easy peasy! Gradually build up your mileage over time, and you’ll witness your stamina skyrocketing.

But hold your horses, speedy sprinters! At the beginning of your running adventure, let’s keep it chill and cozy. Picture this: you and your buddies having a laid-back chat, casually reciting the pledge of allegiance without gasping for air.

That’s the perfect conversational pace you need to embrace!

Now, if you’re huffing and puffing like a steam engine on steroids, it’s time to ease off the gas pedal. Slow down, my friend, and regain control of your pace. By keeping your training intensity in check, you’ll have a magic wand to control your breathing rate.

Synchronized Breathing

Once you’ve graduated from the beginner stage and have a few months of running under your belt, it’s time to upgrade your breathing technique. Picture this: with every footstrike, your breath flows rhythmically, like a symphony playing in perfect harmony.

Sure, it might sound a bit daunting at first, like mastering a powerful incantation, but trust me, it’s the secret potion to becoming a breathing maestro while you run. And don’t worry, we’ll take it step by step.

First things first, slow down the pace a bit to give yourself some breathing room (pun intended). Practice synchronizing your breath to your foot strikes like a dance partner in perfect sync.

Finding The Ideal Breathing Ratio

Now, let’s talk about the golden ratio – the key to unlocking your breathing mastery. Most running experts, recommend the 3:2 ratio for beginners. Here’s the magic formula: inhale on the RIGHT, LEFT, RIGHT foot strikes, then exhale like a dragon releasing fire on the LEFT, RIGHT foot strikes.

But hey, as you gain confidence and unleash your inner roadrunner, you can experiment with different ratios. Try a 2:2 or 2:1 ratio for those lightning-fast training sessions like interval training or tempo runs.

And when it’s time to cast that final spell of speed and power in a race, go all out with a 1:1 ratio! It’s like unlocking the ultimate power-up to rocket towards the finish line.

Deep Breathing While Running

Let’s unravel the secret to Deep Breathing, a magical technique that unlocks the full potential of your lungs, like a treasure chest filled with pure energy!

In this enchanting art, you’ll be tapping into the depths of your core, engaging every inch of your lungs to breathe like never before. Say farewell to those quick, shallow breaths we take when at rest, and embrace the power of deep breaths that fuel your body with pure vitality.

As you inhale, your rib cage and belly gently expand sideways and forward, like a graceful dance of air within your very being. With each exhale, you release any tension and fatigue, as if you’re casting away negative spells.

But wait, there’s more magic in store! Deep breathing isn’t just a charming display; it brings real benefits to your running journey. It keeps your muscles relaxed and nimble, ensures a steady flow of oxygen, and banishes the weariness that may try to hinder your progress.

And fret not, brave souls, for mastering this art isn’t reserved for the wizards alone. I’ve got a delightful surprise for you! An awesome YouTube tutorial awaits, guiding you on a journey to practice deep breathing right in the comfort of your home.

Nose Vs. Mouth Breathing

The Nose Vs. Mouth breathing is a topic that’s old as running itself. But when it comes down to it, it’s really up to the individual and the pace.

If you’re sticking to an easy and relaxed pace, breathing in through the nose should be enough to meet your oxygen needs. But as you pick up the pace, you might find doing so harder because you simply can’t get enough oxygen to your working muscles. When it’s the case, you’ll have to breathe in from both your nose and mouth.

But what about the exhale?

In my experience, inhaling through the nose and exhaling out of the mouth is much more efficient for running.

Inhaling through the nose allows for deeper breaths and warms the air on its way to the lungs, whereas breathing out from the mouth helps eliminate as much carbon dioxide as possible. It also relaxes the body.

How to put this into practice? Simple.

During your run, the mouth should be held slightly open in what’s known as the “dead fish” (the name speaks for itself).

Here’s how to breathe properly in cold weather.

How To Breathe While Running – The Conclusion

Breathing is key part of every movement—running is an exception. How to breathe while running is a must skill for every runner who is serious about optimizing their performance and comfort. There’s no way around that.

I hope this blog post was helpful.

It covers all you need to know about how to breathe while running.

Please feel free to leave any comments below or send me any questions you may have.

I’ll be happy to answer ASAP.

Thanks for reading my post.

Top 11 Weight Loss Rules For Runners

lose weight while running

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

 Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basisit might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.
couple running trying to lose weight

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss 

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer

6 Fat Burning Running Workouts

trail running

Looking for the best fat burning running workouts? Then you have come to the right place.

I love running.

The time I spend outside with my feet hitting the pavement is the highlight of my day.

And if you are a runner like me, then you definitely know what I’m talking about.

My love story with running started when I made the decision to lose weight and get into a better shape roughly 8 years ago.

In fact, most people start running main reason:

Losing weight and/or keeping it off for good.

The other benefits, like improved endurance, cardiovascular health, good aesthetics, and other gains, are mainly bonuses.

The Two Keys To Weight Loss Running

Get this: To lose weight effectively with running, you need to

Therefore, if you are looking to burn off some serious calories on your next run, here are the 6 run workouts you should be doing.

*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. 

Fat Burning Running Workouts

The Best Fat-Burning Running Workouts

1. Intervals

Unless you have been living under a rock for the last decade, intervals—the notorious short bursts of intense exercise mixed with periods of recovery—are by far, the most efficient way to burn calories on the run.

And here is why.

Intervals’ Benefits

According to a study from the University of New South Wales, in Australia, opting for running intervals can burn up to three times as much calories as running at a comfortable and easy pace.

That’s a lot of calories.

Other studies have come to similar conclusions.

According to study in Medicine & Science in Sport & Exercise, subjects who opted for an interval running method—running hard for two minutes followed by a three minutes recovery jog—burned more calories in the 24 hours following their workouts than those who opted for the slow, steady mileage.

Plus, according to the same research, the sprinters lost about 4 percent of their body fat while other group didn’t lose any.

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

Additional link – Slow running vs fast running for fat loss

Starting Interval Run Workouts

The intensity and duration of each sprint depend , mostly, on your fitness level and training goals.

As a general guideline here is how to proceed with your next sprint session.

Jump on the treadmill hit the track, or find a flat section of road and follow these speed training instructions.

Start the workout with a decent warm-up.

Jog slowly for 5 minutes, followed by dynamic exercises to get your body and muscles ready for the hard efforts ahead.

Next, once you are properly warmed up, sprint for 20 seconds,  jog for 30 seconds for recovery.

Then sprint again.

Repeat the cycle six to eight times, then finish off the session with a cool down.

Jog slowly for 5 minutes and stretch your whole body afterward.

Note – You’ll need a stop watch to keep track of your run intervals.

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

2. Weighted Sprints

Add more intensity to your sprints by opting for the weighted intervals option.

A Weighted Vest gonna help you burn more calories.

In fact, walkers who wore a vest that was roughly 20 percent of their body weight burned 14 percent more calories, according to an article published in the Fitness Magazine.

The weighted vest will only help you shed some mad calories, but it will also help you improve your performance.

Runners using weighted vests for training drills often experience boosted performance once the weight is removed.

Follow the same sprint pattern above, but this time, strap on a weighted vest for more intensity and resistance.

Opt for only five to 10 pounds vest or keep your weighted vest between 5 and 10 percent of your total body weight.

Strapping on too much weight will place too much stress on your knees and lower back, which can cause trouble.

3. Hill Runs

Hills are all about taking your sprint sessions to the next level.

In fact, most fitness experts and training coaches consider hill sprints as the most intense of running workouts that there is.

Why Hills Are Superior?

The reasons why hills are so efficient are simple.

Hills engage more muscles than flat terrains, leading to an increased calorie burn.

They also strengthen lower body muscles, improving speed and explosiveness, and improving fitness levels.

For more on hill running, check my post here.

Starting Hill Interval Runs

Set your treadmill at a 5 percent incline, or better yet, find a gentle hill outside to do this.

After warming up on flat surface—5 minutes jogging along with some ballistic stretching—run up the hill at a hard but sustainable pace for 20 seconds.

Jog back to starting position, recover and run up the hill again.

Repeat six to eight times.

Depending on your fitness level and training goals of course.

Finish off the session with a proper cool-down.

Fat Burning Running Workouts

4. The Stairs

Stair running is next level of hill training.

The stairs are simple, challenging and a universal gym all on their own.

And what I really love about the stairs is that you can do all sorts of bodyweight exercises on them.

Exercises to add to your stair workouts include elevated push-ups, stair lunges, stair squat jumps and plank holds.

Find The Right Stairs

In almost any city, you can find many suitable outdoor steps to exercise on.

As a result, make sure to pick a flight of stairs that’s right for you, whether it’s in the school stadium, your office building, or in your house.

As long as they are safe, you’re good to go.

The Workout

Warm up properly by slowly walking up and down the stairs for at least five minutes.

Next, sprint hard from the bottom of the stairs to the top as fast as possible. Jog or power walk down for recovery.

Repeat the cycle for at least 15 minutes.

Finish off your session with a cool-down.

Stretch afterward.

Additional resource – How to measure body fat percentage

5. Tabata Protocol Runs

Tabata protocol runs are my favorite type of running of all times.

They are powerful.

They are intense.

A Tabata session is simple and straightforward.

You explode at full effort for twenty seconds of maximum output, followed by ten seconds of rest, then repeat the cycle eight (or more) time without a pause.

With the Tabata protocol I’m sharing with you today, you will be adding bodyweight exercises to the mix.

Doing so is perhaps the most rewarding—and physically challenging—way to carry on your next fat burning running workout.

The good thing is that almost any exercise can be incorporated within your Tabata sprints.

Squats, pull-ups, lunges, you name it.

There is nothing more challenging—yet very rewarding—than using your own body weight in combination with running to test your breaking points in terms of stamina and endurance.

Here is the routine. Keep in mind that the basic recipe for Tabata training is: 20 seconds of intense training (in other words maximum effort or maximum reps) with 10 seconds of rest for a total of 8 rounds.

After a decent warm-up (5-minute jog and some light stretching) do the following:

Exercise One: Sprint 200 meters, 10 seconds rest.

Exercise Two: Tabata push-ups as many as possible in 20 seconds, 10 seconds rest.

Exercise Three: Sprint 200 meters, 10 seconds rest.

Exercise Four: Tabata squats as many as possible in 20 seconds, 10 seconds rest.

Exercise Five: Sprint 200 meters, 10 seconds rest.

Exercise Six : Tabata sit-ups as many as possible in 20 seconds, 10 seconds rest.

Exercise Seven : Sprint 200 meters, 10 seconds rest.

Exercise Eight: Tabata burpees as many as possible in 20 seconds, 10 seconds rest.

Exercise Nine: Sprint full effort until you can’t do no more.

Finish off this powerful session with a proper cool down.

Jog slowly for five minutes and stretch your whole body.

Additional resource – How to eat less sugar

Fat Burning Workouts

6. Go Long

Contrary to popular belief, long runs are NOT the best way to losing weight while running.

Of course, you will ALWAYS burn more calories with a 30-minute sprint workout than a 45-minute long easy run.

But the long run should also be a part of your running program—regardless of your fitness goals and here is why.

Nonetheless, I still believe that you ought to add these long slow distance runs, or LSD for short, into your training program.

Benefits Of Running Long

Long runs improve your base fitness level, helping you reap more from the high-intensity workouts.

They also boost your heart rate capacity, strengthen your ligaments and improve your endurance, so you will eventually feel stronger during your sprints—and short—runs.

What’s more?

Long runs are also ideal for working on improving your running form and mechanics.

You only need to log in one long run session per week to the max calorie-torch benefits. Also, make sure to run all of your long runs at a conversational pace for no more than 45-minute, then build on that while abiding by the 10 percent rule.

Hopefully, you will try out some of these fat burning running workouts.

In the meantime, feel free to leave your comments below, or send your questions and suggestions.

If you’d like more strategies for losing weight while running, check my lose belly fat extensive article.

Thank you for reading my post.

Additional resource  – Trx for runners

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.

Image Credit – Flick through Gina Smith


The 8-Week Beginner Running Plan

Free beginner running plan schedule

Thinking about getting into running but not sure how to take the first steps? Then start running the easy way with my free beginner running plan.

Not only does running improve your endurance, strength, and fitness, but it can also improve your emotional state and strengthen your brain. It’s an excellent fat-burner and even reduces your risk of disease.

I can go on and on about the benefits of running, but that’s another subject for another day (or check this article).

That said, it takes a lot of courage to take your first steps and a lot of patience to keep going. Fret no more. In this article, I’m sharing with you my free running plan for beginners, which consists of an 8-week program designed to help you turn into a runner without getting hurt.

Sounds like a good deal?

Let’s get started.

Start Slow

I see most beginner runners make a common mistake: doing too much too soon. This, as you can guess, can lead to injury or burnout, sometimes both. You’re begging for nagging issues such as Runners Knee, stress fractures, and other problems if you keep doing this.

Not just beginners who are guilty of this. Even for those already in decent shape, have perfect technique, and have $200 shoes, running will always be a high-intensity, high-impact exercise.

Not much we can do about that.

So what should you do?

Simple. Start your beginner running programme slow. That’s where the rule of gradual progress comes into the picture.

Here’s the truth.

If you’re not willing to follow this rule, you shouldn’t bother running—or doing any other form of exercise—as you’ll only end up hurting yourself.

Get injured early on, and your interest will fizzle, and you’ll give up.

I bet that’s not what you want, right?

The goal of my free beginner running plan is to help you take small, consistent steps instead of erratic giant leaps. Running is convenient and requires no technical instruction, but that does not mean it’s easy. Your body needs time to adapt.

That’s a key principle for injury-free and effective training—whether you’re a running newbie or an elite Olympic weightlifter.

And becoming a full-time runner does not happen overnight. It requires patience and gradual progress. You didn’t become a complete couch potato in 4 weeks, so you shouldn’t expect to get in shape in 4 weeks.

The fact is, it takes around three months of regular training for your ligaments, tendons, joints, and muscles to adjust to the high-impact forces of running.

Try to skip this, and you’ll, sooner or later, end up hurt.

So, progress slowly. For example, aim to increase your actual running time by no more than three to five minutes from one session to the next.

How Long Does it Take?

Sorry, I don’t have the EXACT answer because every runner is different and responds differently to the high-impact stress of running.

Every runner is unique—with every meaning of the word.

In other words, it all depends on the individual.

To give you some perspective, the following are the factors to consider when determining how long it should take you to become a runner.

  • Your current shape—or how to fit you where before you take up running.
  • Your age. The younger you are, the quicker you can get in shape.
  • Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.
  • Your running programme. If you follow my free beginner running plan, there’s a strong chance you can make ASAP.

The Run-Walk Method

Before you embark on my beginner running plan, make sure you can walk for 45 to 60 minutes at a time.

If that’s not the case, I’d recommend that you start by walking for 20 to 30 minutes daily, then increase that time gradually.

Once you can briskly walk for one hour, you’re ready to add some running.

But how would you go about that?

Simple. Enter the walk-run method.

As far as I can tell, the walk-run method is the easiest way to become a runner without getting hurt.

The brainchild of Jeff Galloway, a legendary running guru, this method can help you build enough cardiovascular power to run straight for extended periods without risking injury and/or overtraining.

So what is it all about?

The run-walk method mixes running/jogging and walking for set periods. For example, you alternate one minute of jogging with one minute of walking for 20 to 30 minutes.

As you get fitter, you simply increase the time spent running while shortening the duration and frequency of your walk breaks. And voila!

Additional resource – How to run a faster mile

Walking to Running Ratios

To make the most out of the walk/run method, you’d need to choose the right recipe to follow. And that entirely depends on your starting point.

Here are three walk-to-running ratios to experiment with. Pick the Ratio that feels the most appropriate for you.

  • The Newbie: Jog for 20 to 30 seconds. Then walk for one to two minutes
  • The Intermediate: Jog for three to five minutes. Then take a two to three minutes walking break.
  • The Experienced: Jog for eight to ten minutes. Then walk for 30-second to one full minute.

What’s more?

Another thing to keep in mind is to take walk breaks before the no-return point; otherwise, it might be too late for you to keep going.

The Conversational Pace

Your training intensity also matters when following the walk-run method. That’s why, as a rule, run at an easy pace during the running intervals.

Your pace should be only slightly faster than your walking pace. This should be slower than you might think. And then slower still.

To achieve this, most experts recommend sticking to a conversational pace, the pace at which you keep a conversation with your buddy while running without much trouble. This is considered moderate-intensity pace, or around 60 to 70 percent maximum heart rate.

Enter the Talk Test

This is the best way to monitor your training pace and effort. The Talk Test has been around for decades and is still here because it’s simple and works like a charm.

The principle is, that if you can carry on a conversation with your training partner while training, you’re not overly challenging your cardiovascular system.

You’re running too hard if you’re huffing and puffing your way through. You should be able to recite the Pledge of Allegiance without much trouble.

Distance Matters

TIME first, DISTANCE later. Make that your motto.

I hate to sound like a broken record, but only add distance and intensity once your body has properly adjusted to running’s high impact.

Remember that you have the rest of your life to work on getting fit. Don’t let unrealistic expectations dictate the pace of your workouts.


Do not ignore recovery days. They are as vital to fitness progress as the training itself. They are also essential for preventing injury and burnout.

So, as a rule of thumb, take plenty of rest between workouts, with two days off every week.

For more on proper recovery, check my article here.

My running Plan For Beginners  – The Instructions

The ideal beginner program consists of 3 workouts a week.

You don’t have to run on specific days; however, you shouldn’t be running two days in a row. Either take a complete rest day or opt for cross-training on recovery days.

Cross-training can be cycling, yoga, swimming, or any other exercises other than running that you enjoy.

If this beginner program is too much for you, slow it down and repeat the workouts before cranking up the intensity.

Note: if you can already run for more than half an hour with ease, then skip this. You also need to make sure you have the right running shoes for the job.

The 8-Week Running Plan For Beginners

This eight-week program is designed to take you from a complete beginner to being able to run a 5K distance comfortably

My beginner plan assumes that you’re a beginner runner who can already walk briskly for one hour four to six times per week. If that’s out of the realm of possibility, I’d recommend starting with a walking plan first.

Note: if you can already run for more than half an hour with ease, then skip this.

Experienced runners may up the ante by doing other forms of running, such as sprints, hill reps, or working on increasing mileage for the long run.

P.S – You can also Try this couch to 5K plan.

Beginner Running Plan – Week 1:

Warm up by walking for 5 minutes at a brisk pace.

Then alternate running for one minute at an easy pace followed by three minutes of brisk walking.

Example: Run 1-minute, walk 3-minute.

Repeat the cycle 5 to 7 times.

Finish off the sessions with a 5-minute easy walk.

Do three sessions per week.

Beginner Running Plan – Week 2:

Run 2-minute, walk 2-minute. Repeat six times.

Do three workouts.

Beginner Running Plan – Week 3:

Run 3-minute, walk 1-minute. Repeat five times.

Do three workouts.

Beginner Running Plan – Week 4:

Run 5-minute, walk 90-second. Repeat four times.

Do three workouts.

Beginner Running Plan  – Week 5:

Run 8-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan  – Week 6:

Run 12-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan  – Week 7:

Run 15-minute, walk 1-minute and run another 15-minute. Do three workouts.

Beginner Running Plan  – Week 8:

Run 30-minute at an easy and controlled pace. Do TWO workouts.

This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level.

More Resources for The Beginner Runner

For more beginner running advice, check some of my posts here:

That’s it for today.

Please make sure to take action and remember to always stay within your fitness level. I hope my free running program for beginners has you covered.

Thank you for reading this short post.


The Stronger Runner: Unveiling the Secrets of Effective Strength Training

Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

  • Rounding the shoulders,
  • Shrugging the shoulder near the ears,
  • Holding on to tension,
  • Swinging the arms too widely,
  • Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles. 

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement.  Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

  • The Vastus Medialis,
  • Intermedius,
  • Lateralus, and
  • Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

  • The biceps femoris,
  • The Semitendinosus, and
  • The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

  • The Gluteus Maximus,
  • The Gluteus medius, and
  • The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

  • The large gastrocnemius, or outer calf; and
  • The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

  1. Lie on your stomach
  2. Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
  3. Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
  4. While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

  1. Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
  2. Hold the weight in front of your body while keeping your back straight.
  3. Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

  1. Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
  2. While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
  3. Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do.  These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

  1. Stand with your feet hip-distance apart with your toes facing forward
  2. With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
  3. Squat until your thighs are parallel to the ground.
  4. Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

  1. Start by holding two dumbbells or a weighted bar in front of your body.
  2. While standing tall, shift your weight to your right foot
  3. Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
  4. Lower the weight while keeping it close to the tops of the legs.
  5. Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

  1. Standing tall, balance on your right foot,
  2. Squat down by bending at the knee and sitting your hips back.
  3. Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

  1. While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
  2. As you press the weights up with your right hand, rotate your body to the right side.
  3. Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

weight training for runners


Weight Lifting For Runners  – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

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.

The Greatest 72 Running Tips Of All Time

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.


To become a runner, you need to start running.

It’s that simple, period.  Accept the challenge and do your best—even if it scares the hell out of.


If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.


To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.


Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.


When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.


Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.


Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least  10 minutes to stretch, relax your body and contemplate on what you have just completed.


Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

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  • How fast (or slow) should you go on your first sessions
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  • 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.

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“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.


The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.


Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.


Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.


Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.


Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.


Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.


Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.


If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.


Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.


Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image


Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.


The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.


Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.


To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo


Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.


Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.


From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Seek-Advice-runningImproving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

Become-a-Morning-Runner According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.


If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.


If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.


Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.


Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.


Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are  the norm, but your best to run on proper surfaces.


Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .


Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs


Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.


Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.


Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.


Why are you running? Come up with at least five reasons and keep them close to heart.


I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.


Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.


I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.


A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.


Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.


Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.


When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.


I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music. 

So use music to get your mental state up to the challenge.


To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.


Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.


Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.


If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.


Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.


Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.


Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.


Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.


Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.


Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.


Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.


The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.


Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.


Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.


To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.


Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.


During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.


To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.


A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.


Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.


Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.

New to Running? Start Here…

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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?

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