Beginner Runner

Looking to learn more about the running world? Then the below list of running terms is all you need.

Like any other sport, the running world has jargon that can be hard for beginner and advanced runners to understand and remember.

So whether you’re trying to fully understand the meaning of VO2 max or want to learn the difference between a “rabbit” and a “pacer,” this is your opportunity for a thorough running lingo lesson.

Today I have compiled an extensive list of more than 150 words you might encounter in the running world and tried to explain each and one of them in the simplest and clearest ways I could.

And please, if you think I’m missing out on a couple of terms or more, feel free to share them in the comment section or shoot me an e-mail. I will be glad to talk to you and, hopefully, learn something new.

Seriously.

I need to hear from you.

So are you excited? Then let the vocabulary lesson begin…

The Ultimate Guide to Running Terms

Basic Running Terms

Carbs: Short for carbohydrates, this is one of the primary food groups. Carbs are the sugars, fibers, and starches commonly found in vegetables, grains, fruits, and other food.

Carbs are vital for runners because they are crucial for providing energy on the run and speeding up recovery afterward.

Common sources of carbs for runners include pasta, bread, and potatoes.

Glycogen: This is your body’s store of carbohydrates in the form of glycogen to be used for energy.

This form of carbohydrate storage is found mainly in the muscles and liver and is converted to glucose for energy during running.

Warm-up: A critical piece of all running workouts, it consists of 5 to 15 minutes of easy running, jogging, or any light exercise before a prescribed run or race.

The Warm-up is an integral pace because it raises the heart and breathing rates and gets the blood flowing to the muscles, which can help you improve performance and ward off injury.

Cooldown: The flip side of the warm-up refers to the gradual transition back to normal functioning after a run.

The primary purpose of a cool-down is to bring the heart rate to its resting level and release muscle tension before ceasing the exercise.

The 10% Rule: This is one of the most important and widely accepted general running guidelines that states you shouldn’t increase your weekly mileage by more than 10 percent from one week to the next to stay injury free for the long haul.

The Run/Walk Method: The Galloway method is a system of training that involves alternating between running and walking intervals during a workout or race.

This is the perfect strategy for beginners runners looking to improve their cardio power and build their fitness base without doing too much too soon.

Running Base: A type of running training that builds a solid foundation of aerobic fitness and endurance over a set period before starting a specific training cycle/plan.

Pace: A term that refers to how fast you are running and the expected time it takes to run a certain distance, typically expressed in minutes per mile or kilometer.

Pace is also used to refer to a particular race pace.

For example, a 5K pace is the estimated time for a runner to cover one mile during a 5K race.

So when a runner talks about running at a 10-minute pace, they talk about the time it takes to clock one mile.

Quads: Short for quadriceps, the four large muscles at the front of the thigh: the Vastus Medialis, Intermedius and Lateralis, and Rectus Femoris.

These muscles are in charge of stabilizing the knee during a foot strike.

Quads’ weakness is linked by research to runners’ knee and other overuse injuries.

Hamstrings: These are the long muscles along the back of the thighs.

Weakness and/or tightness in the hamstrings is a common issue for many runners that might lead to performance trouble and injury.

Therefore, you must follow a comprehensive hamstring strength and flexibility program as a runner.

Aerobic: This is a broad term for any type of physical exercise intended to improve how your body uses oxygen to generate energy and sufficiently meet its energy demands during exercise.

Classic examples of aerobic exercises include running, spinning, walking, hiking, and swimming.

Anaerobic: On the other side,  anaerobic activity is any exercise that causes you to be quickly out of breath, in which your body’s need for oxygen surpasses the oxygen supply.

This term is usually used to describe a very high-intensity exercise not intended to boost the efficiency of your body’s cardiovascular system.

Classic examples of anaerobic activities include sprinting, jumping, and weight lifting.

Endurance: Simply, your body can withstand pain and discomfort and run for extended periods.

An Important component of a well-rounded training program.

Running Economy: A broad term that refers to the many biomechanical and physiological factors that may contribute to your running performance and impact the efficiency of your running motion.

Overtraining: Also known as “burnout,” this is a training condition that’s described as running too long too intensely that athletic performance collapses, leading to all sorts of fitness and health troubles, including fatigue, unwanted weight loss, and chronic injury.

Running Form: Also known as “running mechanics,” this is the science and art of running technique, and it refers to how you should move your body while running.

Contrary to popular belief, there is not such thing as a perfect-form recipe that works for everyone.

Instead, if you are looking to improve your running form, then you should do whatever keeps you injury-free and feels right for you.

It’s, after all, your particular physiology that has the ultimate call.

C25K: Standing for Couch to 5K, C25k is a popular beginner training program that newcomers to running use to build stamina and power without risking injury or burnout.

It’s also a famous Subreddit for the same purpose.

Conversational Pace: This is a running pace in which is the training effort is relaxed enough that you should be able to speak in complete sentences without much huffing and puffing.

This is also referred to as the Talk Test.

Rest Day: An important day in every runner’s calendar that involves no running or intense physical exercise.

Also known as recovery time or downtime.

Interval Training: A broad term commonly used to refer to all types of speedwork and track workouts in general.

Interval training involves alternating between high periods of fast running with recovery breaks of low-to-moderate intensity.

Recovery Run: Used to refer to an easy, slow, and short run, usually at 60 to 70 percent of maximum heart rate, and taking place within a day after a challenging run, such as a speed session or a long run.

Recovery runs are performed mainly at a conversational pace.

Tempo Run: A type of running workout in which you typically run at 75 to 85 percent of your maximum heart rate for 20 to 30 minutes or a specific number of miles.

As a rule, tempo runs must be performed at a comfortably challenging pace.

LSD: Acronym for long slow distance, the longest run of the week, usually taking place on the weekend.

LSD runs are performed at a pace that’s drastically slower than the race pace goal. However, they are vital for training the body to utilize efficiently diverse fuel sources while working on mastering and perfect running form.

Hill Training: Also known as hill repeats, this type of cruel speedwork requires running up and down a hill of a decent degree of incline with a recovery break between each rep.

Hill training is necessary because it can help you build strength, speed, and confidence in the shortest time possible and with the fewest injuries.

Fartlek: A Swedish term that stands for “Speed Play,” a form of speed work format in which the runner performs bursts of faster running, following an unspecific and unstructured training pattern, unlike traditional interval training, which centers around specific distances and/or timed intervals.

Trail Running refers to all sorts of running and hiking trails—mainly through woods, mountains, and natural and dirt paths.

Trail surfaces are more merciful on the body and the exact break you might need from road running. In the UK and Ireland, trail running is usually mountain or fell running.

Cross Training: Or XT for short, this consists of low-impact activities or forms of exercise other than running, such as weight training, cycling, swimming, yoga, and aqua running.

Cross-training is vital in a running program because it can help you prevent injury, boost conditioning and improve every facet of your fitness while adding variety to your training program.

Newbie: Or a beginner, this is a newcomer to running who just took up the sport, and he is beginning to learn the basics by training for a short distance, like a 5K.

Elite: These are the advanced runners.

If you are a beginner or even an intermediate, don’t try to keep up with them because they are fast.

They have done the work.

Triathlete: A type of overachieving athlete that does not only run but bikes and swims, too.

Runner’s High: Refers to the state of euphoria and pure joy experienced by runners either during a workout or right after.

This ecstatic state is mostly the result of the release of norepinephrine, serotonin, endorphins, and dopamine, all of which promote a sense of well-being and happiness.

The Wall: Usually used to refer to a point between miles 19 and 26 of a marathon race in which the runner’s energy and power plunge, making them feel physically and emotionally drained, like they’ve got nothing left in the tank, literally.

Resting Heart Rate: RHR measures the number of contractions per minute of your heart when the body is in complete rest—typically measured first thing in the morning, just after stepping out of bed.

RHR is a good measuring stick of your body’s aerobic fitness and a reliable marker of whether you have been overtraining.

Body Mass Index: or BMI for short, is a simple measure to see if you have a healthy body weight for your height.

As a general guideline, an ideal BMI is in the range of 18 to 25.

If you want to calculate your BMI, then check out this link

MHR: Standing for Maximum Heart Rate refers to the age-related number of contractions your heart can make in one minute when working at its maximum.

The easiest way to measure it is by solving this equation: 220 – your age= MHR.

But this method only provides a close guess.

Racing & Competitions Running Terms

400 Meters: The equivalent of a lap around a standard track.

Mile: 5280 feet or roughly 1600 meters—four laps around a standard track.

5K: A racing distance of 3.1 miles.

Perfect for beginner runners.

10K: a racing distance of 6.2 miles.

The perfect combo of aerobic and anaerobic power.

Half-Marathon: A racing distance of 13.1 miles, or 21.1 kilometers.

Marathon: A race that’s 26.2 miles long, or 42.2 kilometers.

Completing a marathon race should be on your bucket list.

Ultra Marathon: Also known as Ultra, this refers to any race distance longer than a marathon.

Some of the most popular ultra races include the 50KM (31.07 miles),  the 100KM (62.14 miles), and the 100-miler beast.

Here’s the full history of running in case you’re curious.

XC: Or cross country running, which is a type of running sport in which individuals or teams compete in a race on a variety of surfaces—such as grass, trails, rocky areas, hills, gravel—typically anywhere off-road or off-track.

Runners who partake in this kind of race are usually known as “Harriers.”

Road Race: All types of races that are held on a road.

Unlike cross country and track and field running, these races occur on measured courses over an established road.

OCR: Stands for Obstacle Course Racing, which is a type of competitive racing event in which runners have to race on muddy terrains while making their way through military-inspired obstacles designed to test their physical and mental grit to the breaking point.

Some popular OCR events include the Warrior Dash, The Spartan Race, Tough Mudder, and The CMC.

Bucket List: A list of races or physical achievements that a runner hopes (or plans) to have accomplished during their lifetime.

Master: Also known as “Veteran,” this refers to any athlete 40 or older.

MP: Stands for Marathon Pace.

GMP: Stands for Goal Marathon Pace.

Race Pace: Your ideal running pace during a race.

World Marathon Majors: These are big guys when it comes to marathon racing, and they comprise six prominent races: Boston Marathon, Chicago Marathon, NYC Marathon, London Marathon, Berlin Marathon, and Tokyo Marathons.

BQ: Standing for “Boston Qualifier,” qualifying for the Boston Marathon is one of the ultimate goals for many a runner.

To qualify for this race, you must gain entry by either completing another race at a qualifying time or by a charity slot.

If you are BQ, that must be a source of great pride and delight.

PR: Short for “Personal Record” and also known as “ Personal Best” (PB), this is used to describe the fastest time achieved by a runner for a certain distance or race.

DFL: Acronym for “Dead F*cking Last.”

It’s self-explanatory and refers to the poor last fella to cross the finish line.

DNS: Acronym for “Did Not Start,” which refers to being unable to attend a race even after registering.

DNF: Acronym for “Did Not Finish,” whether because of an injury, bonking, or simply falling short of completing a race in the designated course time.

Clydesdale: Typically refers to a weight-challenged runner.

This is also a category that’s reserved in racing for heavyweight male runners—usually over 200 to 220 pounds.

Athena: Similar to the Clydesdale category, the Athena category is a division for female runners who weigh more than a specified weight—usually 150 pounds and above.

Chip: This is a small computerized plastic device a runner attaches to their shoelace or race bib to keep tabs on progress and run times during a race.

The chip gets activated the second you step over the electronic mat after the official clock time starts and stops the second you cross the finish line.

Just be careful not to forget your timing chip; otherwise, your race time won’t be formally recorded.

Bling: Also known as hardware, these are the finisher’s prizes that participants receive after completing a race course in the designated time.

Bling might take the form of a medal, mug, belt buckle, etc., a source of great pride for many a runner.

Bib: Refers to the square piece of paper with a designated race number that runners attach to their shirts using a safety pin during a race and use to identify each runner in a race.

Bonk: Sometimes used interchangeably with “hitting the wall,” a “bonk” can hit a runner at any time during a race, and it’s usually linked to plummeting blood sugar levels and improper racing fueling.

Legal Wind: “Wind Assistance,” a technical term that refers to any mild wind that can either help or restrict a runner during a race, thus having a significant say in their finishing time.

This is quite an issue since wind conditions that are too favorable can disqualify finishing times from becoming (personal or world) records.

Second Wind: Refers to a phenomenon typically experienced during long-distance running, in which a runner feels an increase of confidence and energy and finds the strength to press forward, often just as they start feeling completely exhausted.

Rabbit: Also known as Pacemaker, or Pacesetter, often employed by the race organizers, this is someone who leads a race—typically middle or long distance events—for the first section then usually drops out of the competition before the final laps.

Jack Rabbit: A runner who takes off too fast from the start of a race or runs with a rapid and sudden movement, looking a lot like a jack rabbit.

Chicked: A term that describes a male runner (or cyclist) who gets passed by a female athlete during a race.

Nothing to be ashamed of.

Kick: Also known as “Giving it All you Got” or “Changing Gears,” this is a broad term for the final push runners give at the final part of a race to boost speed to the finish line, leaving nothing in the tank.

Don’t kick too early in a race; otherwise, you will score a DNF or a DFL.

CR: Stands for the course record.

RRCA: Stands for Road Runner’s Club of America, an organization that promotes the development of running events and running clubs and supports runners from all levels and training backgrounds throughout the U.S.

USATF: Stands for the USA track and field.

IAAF: Stands for the International Amateur Athletic Foundation, a worldwide organization that tends to everything related to running.

Advanced Running Terms

HIIT: Short for High-Intensity Interval Training, a type of exercise involving short bursts of intense activity—running, biking, jumping, squatting, weightlifting, etc.—with periods of low-to-moderate exercise or rest to recover.

Study shows that HIIT is ideal for speeding up weight loss and increasing fitness level like nothing else, and through the roof in the shortest time possible.

Quality Workouts: Refers to any running workout that you perform at a faster pace or longer duration than your daily runs.

Examples of quality workouts include speed sessions, tempo runs, and long runs, all of which require at least one to two days of recovery.

Carb Loading: Refers to revamping glycogen stores in the body by boosting the percentage of carbs intake during the days leading to a big race or long run.

In other words, carb loading is all about eating plenty of bread, bagels, and pasta to do up and increase energy stores.

Cadence: Also known as stride rate, or stride turnover, this refers to the number of steps taken during a minute of running.

According to the expert, the sweet spot for running cadence is around 180 steps per minute, which is believed to reduce the risks of injury and help you run more efficiently.

Gait: In layman’s terms, running gait is the style you run (or how you run for short).

You can have your gait analyzed and broken apart by experts to help you determine any biomechanical deficiencies you might have and help you improve your running form and become more of an efficient runner.

Foot Strike: One of the most annoying sticking points in the running world today, it refers to how and where your feet should strike the ground while running.

Finding the right foot strike is a matter of personal physiology and preference, so you should aim to find what works best for you and ignore the hype surrounding the subject.

MFS: Stands for “mid-foot strike,” in which you land on the ground in the center of the ball of the foot.

This foot strike technique is usually prescribed for runners, and it’s encouraged by the Chi running method and other philosophies.

I happen to prefer this striking pattern.

FFS: Or “Forefoot strike,” a footstrike pattern in which the ball of the foot to toes lands on the ground first.

RFS: Standing for the “Rear Foot Strike” or “Heel Strike,” a footstrike style in which the heel hits the ground first, followed by the forefoot.

It’s believed that an RFS pattern might lead to all sorts of injuries, but no conclusive evidence proves the claim.

Training Log: A training journal or training calendar, a daily record to monitor progress (or lack thereof), boost motivation, and keep tabs on your daily workouts and diet choices.

A training log can take the form of paper, a spreadsheet, an online record, or a Smartphone App.

Speedwork: Also known as track workouts or repeats, this type of running training program involves increasing a run’s pace according to a particular pattern.

Speedwork is typically used to boost speed, leg power, strength, and agility.

Types of speedwork include sprints, hill reps, and tempo runs.

Pyramid Intervals: A type of speedwork format in which the runner works on increasing the faster-running intervals in a pyramid-like fashion with recovery jogs in between.

For example, a simple ladder workout could include intervals of 200m, 300m, 400m, 300m, 200m, and finally, a 100etc.

Negative splits: A running training method in which you run the second half of a run or race faster than you ran the first half

Splits: This is how long a runner takes to cover any defined distance.

For example, if you are running one lap on a 400m track, a split depicts the time it takes to complete one 400m lap.

Junk Miles: The moderate-pace miles a runner might run without any specific reason or rhythm other than adding numbers and volume to total weekly mileage to reach a certain total mileage target.

In most cases, junk miles don’t result in any specific physiological benefits.

Strides: Also known as “striders,” they typically refer to a series of 50 to 100 meters bursts of fast running.

Strides are usually performed after a thorough warm-up before a speed workout or race.

Yasso 800: Popularized by Bart Yasso, this is a renowned speed workout format that involves performing ten sets of 800 meters with 400 meters recovery between each set, and it’s used by runners trying to achieve a definite marathon goal.

Pick-ups refer to short and gentle accelerations in speed performed during a run to either spice up a workout or make it more challenging.

DO NOT CONFUSE with cheesy pick-up lines.

Doubles: Performing two running workouts in one day.

Periodization: An advanced training methodology that manages the training program throughout the year so that a runner can peak for an important event at a certain time.

Typically, periodization involves breaking down a training program into “periods” that focus on different training goals, alternating between high and low-intensity training period chunks.

Plyometric Training: Also known as jump, or explosive training, this type of workout is designed to produce explosive and fast movement through rapid loading and contraction of the muscle in a rapid and fast sequence and manner.

Perfect examples of plyo exercises include box jumps, squat jumps, and burpees.

Aqua Jogging: A low-impact cross-training activity in which the runner performs a running motion against the water’s resistance inside a pool or large body of water, where the runner can’t touch the bottom.

Perfect for recovery and nursing a running injury.

BPM: Acronym for “Beat Per Minute” and commonly known as the “heart rate,” this is the number of heartbeats during a minute.

Specific heart rate training is one of the best methods to help you get the most out of each workout.

VO2 Max: Also known as aerobic capacity, this measures your body’s maximum oxygen intake per minute while running.

Factors determining VO2 max include fitness level, body composition, age, and genetics.

Anaerobic Threshold: Also known as “Lactate Threshold, this refers to a physiological point during a running workout at which massive amounts of lactic acid build up in the bloodstream faster—That’s usually when the body switches from aerobic to anaerobic metabolism.

MPM: Stands for minutes per mile and is used to gauge running pace.

MPW: Or miles per week, the miles you run weekly or weekly training volume.

Brick Workout: A triathlon training term that refers to doing two different workouts back to back, with a run combined with a bike ride or a swim.

Taper: Describes a period of a few weeks before a big race in which the runner reduces their total training volume to store energy.

This period involves less running, and it’s used to sharpen fitness levels before a big race.

Streaking: The act of running for consecutive days for an extended period.

In most streaking cases, at least one mile per day more is requisite for an official running streak.

Also, streaking refers to runners who have completed a race, or a bunch of races, multiple years in a row.

DO NOT CONFUSE running naked through a public place.

Pronation refers to how a runner’s foot might roll inward during a running stride.

It’s a normal part of the natural motion that assists the lower leg in dealing with shock.

Some runners pronate a lot—or overpronate—while others pronounce less or underpronate.

This is an important piece of choosing the right shoe.

Supination: Also known as “Underpronation,” this is a biomechanical term used to describe the outward roll of the foot during the gait cycle at toe-off.

It’s believed that supination can put a lot of stress on the foot, leading to Achilles tendinitis, plantar fasciitis, and the notorious iliotibial band syndrome.

Quad Buster: When you run down long stretches of steep downhill running, your quads feel like they are on fire, typically performed so fast that you might seem somewhat out of control.

Endorphins are the body’s natural painkiller brain chemicals released during running (and exercising in general) that reduce pain and promote well-being, creating a state of euphoria and typically leading to the experience known as Runner’s High.

Running Terms For Injuries & Problems

Overuse Injury: The most common type of injury that strikes runners of all levels and training backgrounds is typically the result of too much training volume before the body is ready.

Some widespread overuse injuries include plantar fasciitis, stress fractures, and the infamous Runner’s Knee.

Hitting The Wall: Also known as bonking, it describes the complete and utter exhaustion experienced by marathon runners when the glycogen stores are worn-out out and blood sugar plummets to their lowest.

In most cases, bonking can hit from mile 19 in a marathon—especially when following an improper racing fueling strategy.

RICE: Standing for Rest, Ice, Compress, and Elevate, this is a runner’s first line of defense against most running injuries, and it can help reduce swelling, soothe pain, protect damaged tissues, speeding up recovery in the process.

Foam rolling: A form of self-myofascial release in which a cylindrically shaped firm foam object is used to pressure certain body parts to soothe pain, promote a range of motion and speed up recovery.

Dehydration: This condition in which the runner loses more fluids than they take in, leading to a drop in performance and other trouble.

Some of the main symptoms of dehydration include dizziness, thirst, weakness, and fatigue.

Lactic Acid: A term usually used to refer to muscle burn and stiffness after a hard run.

This condition is the by-product of the anaerobic metabolism of glucose produced when the body can no longer generate energy using oxygen.

In most cases, runners typically use lactic acid to refer to sore muscles and muscle fatigue—especially during or right after hard workouts.

DOMS: Standing for delayed onset muscle soreness, which is any sort of stiffness, pain, or soreness of muscle, usually occurring between 24 to 72 hours following a run. DOMS is the byproduct of tiny tears in the muscles resulting from doing more work than they are used to.

Shin Splints: Also known as Medial Tibia Stress Syndrome, or MTSS, this is a  common overuse running injury that manifests as intense and sharp pain along the front of the lower leg caused by improper footwear, weak calves, or overtraining.

Plantar Fascia: This thick connective tissue runs from the heels to the bottom of the foot.

Under too much stress, just like with Achilles Tendinitis, the fascia become inflamed, leading to the condition commonly known as Plantar Fasciitis.

ITBS: Stands for the Iliotibial Band Syndrome, a notorious overuse running injury that happens when the IT band—the connective issues along the outer thigh and knee— becomes tight and inflamed due to overuse.

DO NOT BE CONFUSED with Runners’ knee.

Tendinitis: Also spelled as tendonitis, this is a tendon inflammation, typically from overuse.

Runners Knee: Also known as Patellofemoral Pain Syndrome, or PFPS for short, this is one of the most common overuse running injuries caused by inflammation or irritation of the underside of the patella—the kneecap.

Achilles Tendon: Refers to one of the strongest and thickest tendons in the body, located at the back of the ankle, and connects the back of the heel to two major calf muscles: —the gastrocnemius and soleus.

Due to overuse, this vital tendon becomes irritated and inflamed, leading to what’s known to the condition known as Achilles tendinitis.

Chafing: A painful rubbing or irritation of the skin caused by skin-to-skin or skin-to-fabric—socks, underwear, shirt, sports bra—friction.

Heat and moisture might exacerbate the irritation.

It’s painful, and it hurts.

But you can always use moisture creams, such as Vaseline or BodyGlide, to prevent the chafing.

Side Stitch: Also known as the “Side Sticker” or “Side Cramp,” this is a sharp and stabbing pain felt just below the rib cage that occurs during running—especially for beginner runners or during downhill running.

Runner’s Trots: May also be referred to as gastrointestinal (GI) issues on the run resulting in unwanted bowel movement and diarrhea.

Some leading causes of this embarrassing phenomenon include stress, poor diet choices, and, arguably, coffee before a run or race.

Other terms associated with runners’ trots include “Code Brown” and “Fitness leak.”

Chub Rub: A painful phenomenon described as intense chafing caused by the inner thigh rubbing together while running.

Chub rub can be annoying and is common among overweight runners or during hot weather.

Jogger’s Nipples: Also known as “Bloody Nipples,” this is abrasion and soreness of a runner’s nipples due to repeated friction of clothing, leading to bleeding and pain.

Bloody nipples are most common among male and female long-distance runners—, especially during the summer.

Black Toenails: A painful condition taking place because of the development of blood under the nail, commonly caused by wearing tight running shoes or too much downhill running.

In most cases, black toenails heal independently within a few weeks or months.

Runger: Also known as the munchies, this is a type of intense hunger and cravings produced by running.

A short temper also follows the typical runner sensation if the cravings are not satisfied and tamed.

How will you know you got the munchies? If you usually feel like you could eat anything on sight after a long run.

FOMO: This famous acronym stands for fear of Missing Out and is used often.

When applied to running, FOMO describes the negative inner state of being unable to sign up for a race with your running friends and missing out on all the fun.

In some cases, FOMO might lead to fatigue and burnout as runners try their best to compete in as many hard runs and races as possible without considering proper rest and the physiological cost of putting the body under all that workload.

Run Envy: The feelings of envy and jealousy you might experience when you see another runner in the park paying his due diligence when you are not.

It’s perfectly reasonable 😉

Running Terms For Shoes & Other Apparel

Moisture-Wicking Clothing: Refers to any running-specific training fabric made of non-cotton, synthetic fibers, or apparel that can help keep your body warm and dry during a run by wicking moisture from the skin.

This can prevent chafing and a host of other troubles.

Heart Rate Monitor: This is a small device, typically a chest strap, a watch-like wrist receiver,  or an ear monitor,  that’s used to gauge the electrical activity of the heart in real time and record the heart rate for later examination.

Shock Absorption: Also known as “Cushioning,” this describes the shoe’s ability to absorb impact during a foot strike.

In the running, cushioned running shoes are generally a sub-category for running shoes that offer much support and assistance—especially for heavy runners.

Orthotics: These are small insert devices worn inside a running shoe to help correct biomechanical imbalances, preventing pain and injury.

The type of orthotics you might opt for depends on your specific needs and the type of injury you are trying to address.

Gaiters: A sleeve-like garment similar to leggings that a runner (or a hiker) attaches to their shoes and goes up the leg or ankle to protect the feet from the elements, such as water, sleet, dirt, pebbles, rocks, and other debris.

Gaiters are super useful if you do any trail or wintertime running.

Motion Control: Used to describe shoes’ ability to control the foot’s motion, usually made to limit overpronation and other biomechanical issues.

Toebox: Also known as the “Forefoot,” this is the front portion of the upper of your running shoes, the area of the shoe where your toes are.

Toeboxes come in all forms: shallow, medium, or deep, and might also vary in shape and function.

The Upper: Refers to the top half of the shoes, typically the light-weight mesh or leather materials that enclose the shoe.

Outsole: This is the very bottom of most running shoes (the layer of the shoe that hits the ground), typically made of blown rubber or carbon rubber.

Midsole: Refers to the layer for the shoe between the outside and the upper that’s in charge of the shoe’s cushioning abilities.

Typically, midsoles are made from foam materials: either polyurethane or ethylene vinyl acetate, or EVA for short.

The midsole is also vital for shoe durability.

Drop Bag: This bag contains your special race day items and personal gear that you believe you will need during an ultra race event.

In most cases, drop bags are transported by the race organizers to designated aid stations.

GPS: Standing for the Global Positioning System, the famous and reliable system used to track location, speed, and time wherever in the world.

Several running watches and apps feature a GPS that you can use to track running distance, elevation gain, and other factors with a relatively high degree of precision.

Agility Ladder: A handy piece of equipment that allows you to do agility training in the comfort of your own home.

Running Terms Philosophies and Movements

Barefoot Running:  Also known as “Natural Running,” this term refers to running without footwear.

Barefoot running takes minimal running one step further and preaches getting rid of running shoes.

Movement proponents claim that barefoot running can improve performance and prevent injuries.

Running barefoot has gained much popularity recently, and runners practice it worldwide.

Minimalist Running: A running movement that preaches running in shoes without the added cushion and shunning the highly cushioned heeled models that have become the standard shoes in the running world.

In most cases, minimalist shoes are very lightweight, lack high-cushioned heels, and have little arch support and stiff soles.

Naked Running: A worry-free running philosophy that preaches running without relying on modern gadgets and special gear, except for shoes and clothing.

Don’t get me wrong.

This is not streaking; you’ll still have your clothes.

Nothing illegal.

Miscellaneous Running Terms

Dreadmill: A mocking term used to refer to the boredom and monotony experienced during treadmill running.

Many runners are not very fond of the treadmill and regard it with such disdain, so they prefer to call it the dreadmill instead.

Runhole: A derogatory term referring to a runner who talks ceaselessly and without stopping about running and might prefer spending most of his time training to be with family and friends. A runhole is also fluent in the running vocabulary. He can compile sentences in the running vocabulary without giving it much thought. I can be described as a runhole. But don’t be a runhole—most of the time.

Downhill Warrior: A runner who struggles when running the uphill terrain section or even flats a run or race but sprints at maximum speed down hills.

This is a frowned-upon practice because too much downhill running can lead to all sorts of injuries.

Plus, it’s not a well-balanced approach to running.

Wind Chill: This is the temperature that expresses how cold it feels outside, considering the effective lowering of temperature by the wind.

Heat Index: This is the apparent temperature, and it’s measured by combining air temperature and relative humidity to determine how hot it feels outside when relative humidity is added to the equation.

Weather Stalking: The obsessive act of checking the hourly weather forecast before a significant run or race, expecting it to display your ideal conditions.

Runfie: The combination of Selfie + Run, or the picture you take of yourself before, during, or after a run or race to share on social networking services such as Facebook, Instagram, and Twitter, and let the whole world know about what you just did.

Image Credit – RunSelfieRepeat

Farmer Blow: Also known as the “snot rocket,” this technique used by many runners refers to the art and science of holding one nostril while forcefully blowing the contents from the other with one solid blow.

This skill requires a lot of time and practice to master.

Bandit: A usually frowned upon practice that describes someone who participates in a race without paying the entry fees, robbing the race for the experience without permission.

Carrot: A super attractive male or female runner who motivates you to keep going strong during a run or race by keeping up with their pace as if following a carrot on a string.

New to Running? Start Here…

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Looking for the best advice on what to do to prevent running injury? Then you’ve come to the right place.

Here’s the truth. Overuse injuries can throw a wrench in your running plans like nothing else. These are usually joint, ligament, and muscle issues that plague the lower extremities.

And no one is immune—both beginner and elite runners are prone to injury. This makes them quite common, especially among those not taking steps to prevent them.

In fact, research shows that over half of all runners get injured, with many of those occurring in the knee, shins, or Achilles tendon.

But there are a few precautions you can take to help stack the odds in your favor. That’s where today’s post comes in handy.

How to Prevent Running Injury

Whether you’re a beginner runner training for your 1^st 5K or a pro runner aiming for a sub-3 hour marathon,  here are 9 nine things you can do to help reduce your risks of getting injured while running.

Know Your Limits

This is, by far, the cardinal rule for avoiding all kinds of sports injuries.

This is what’s commonly referred to as doing too much, too soon, too fast

Your body needs time to recover and adapt to increases in speed or mileage.

Push your body too much, and you will be flirting with disaster.

Action Steps

Take plenty of rest.

Make sure to add recovery days and weeks to your training plan by taking a complete break from training physically and mentally.

Take one day off a week, and space out those hard runs—think hill repeats and sprints—with some easier recovery runs.

During the off-time, cross-train with low-impact activities, such as swimming, low-intensity biking, or, my favorite, Yoga.

Especially Yin or Gentle yoga will help you decompress the stress inside your body, especially within the fascia tissue.

What’s more?

Use the 10 percent rule.

Don’t increase your running mileage by more than 10 percent from one week to the next.

Listen To Your Body

Overuse running injuries don’t happen overnight (falling flat on your face is the exception here, but we already discussed that).

Most running injuries come with early warning signs—discomfort, soreness, aches, and persistent pain—but it’s up to you to listen to them and take the right measures.

Action Steps

Have an early warning system for pain, and do your best to get to the root cause of what’s causing it.

At the first sign of onset, whether it’s a pain that gets worse during a run or forces you to change your running gait, take some days off and reevaluate your approach.

Don’t get me wrong, aches and running go hand in hand, but if the pain persists and/or it’s taking a toll on your body, you need to start paying attention.

In a nutshell, if your body hurts, do not run.

That’s it.

Strength Train

Regular strength training helps improve performance and protects against injury by improving your structural fitness.

This helps your muscles, tendons, ligaments, and bones to better endure the high-impact nature of running.

For instance, strengthening the hip muscles—mainly the adductors, abductors, and gluteus maximum—can boost leg stability to the ankles and prevent knee pain and injuries.

Action Steps

Strengthen your lower body muscles, especially your quads, glutes, and hip muscles.

Here are the runners-oriented strength routines you need:

• The Runner’s Muscle Imbalances Fix Routine
• The Leg-Strengthening Routine for Runners
• The Seven Best Strength Training Exercises For Runners

Stretch Your Body

Just like strength training, stretching is another off-road thing you can do to protect your body against common running injuries.

Current research finds no link between stretching and injury prevention, but I will bet my money on this, and I strongly urge you to boost your range of motion.

When you improve the range of motion of your running muscles, your body will move more efficiently and have less risk of injury.

Runners tend to be tights in the hamstrings, calves, hip flexors, and glutes, so you are more likely to get injured in and around those areas.

Tight hamstrings can lead to knee pain and other trouble.

Tight calves are also bad since they have been linked to the plantar fascia and Achilles tendon injuries in research.

Action Steps

Lucky for you, I have written a lot about the subject, and here are three flexibility routines that can help stretch your running muscles and help you prevent injury in the process.

• The 7 Best Hamstrings Stretches For Runners
• The Yoga For Runners Guide
• 8 Standing Post-Run Stretches For Runners

R.I.C.E

As previously stated, when you got aching or painful joints or muscles, look no further than R.I.C.E for immediate treatment.

You don’t have an E.M.T. course certificate to do these simple steps.

For example, if your knee hurts, take a few days off from running (Rest).

Ice the painful area for 10 to 15 minutes, three to four times a day.

Plus, elevate the injured knee to limit swelling.

For more, you can also use compression, an A.C.E. bandage or compression socks, which can help reduce inflammation and provide instant pain relief. Remember that how fast you treat running injury is key to your comeback. There’s no way around that.

Run on Proper Surfaces

Running on hard and/or uneven surfaces, like concrete or asphalt, puts undue stress on ligaments and joints.

And as a runner, the last thing you want is more impact.

Run often on hard surfaces, and you’ll be risking medial tibia stress syndrome, stress fractures, and other overuse injuries are very high.

Action Steps

Do the bulk of your running on softer surfaces, be it a path through the park, a dirt trail, a bike path, a grass road, and other similarly yielding surfaces.

You can also head to the local track for a more firm and flat surface.

Proper Running Shoes

I can’t emphasize this one enough.

Sure, running does not require a lot of equipment, but shoes are still a MUST.

So make sure to have the right pair on.

Action Steps

Head to a specialty-running store and have your gait and foot type analyzed by expert staff so they can help you pick the perfect pair.

It can be tricky for those with big feet or a big proportion of the front part.

Make sure to replace your running shoes at least every six months—that’s about 400 to 500 miles of running.

This, of course, depends on your weight, size, foot strike, shoe type, and weekly mileage.

The earliest warning of “wear and tear” shoes can take place on the heels part and big toe.

If you feel something not nice or sometimes you spot calluses in your heels, change.

Additional resource – How to treat black toenails from running

Proper Running Form

Poor form can limit your performance and lead to undue pain and injury, leading to shin splints, back pain, limited performance, and so on.

On the other hand, proper form will also help you run more efficiently, so you will run farther and faster with less fatigue.

Action Steps

Here are a few pointers to help you develop and keep good form:

• Run in a relaxed manner with the least tension possible. As you run, do your best to keep your entire body relaxed, especially your neck, shoulder, arms, and hands. Avoid clenching your fists, as this can lead to tightness in the arms, shoulders, and neck.
• Keep looking ahead. You should be gazing at the ground about 15 to 20 feet ahead of you. Never stare at your feet.
• Land on your midfoot. I used to be a heel striker, which limited me in many ways. Nonetheless, things changed for the best when I started consciously working on landing on the middle of my foot, then rolling through to the front of the toes.
• Point your feet straight head. Running with your feet pointed in or out could increase the risks of injuries, and it’s inefficient. So make sure to point your toes in the direction you want to go

Coping With A Running Injury

Already injured? Here’s how to make the most out of your recovery process.

Become a Student

Educating yourself about your injury and healing process is the ideal place to start your recovery journey.

Most running injuries are simple.

There are no big mysteries behind them; there’s always a reason why they happen.

By learning more about the symptoms, treatment, causes, and prevention of your condition, you’ll gain greater confidence and control over your current predicament, which helps ease any anxiety you’re going through.

Here are some of the questions you need to ask your healthcare professional.

• What’s the full diagnosis? What type of injury do I have?
• What made me injured in the first place?
• How long will recovery typically take?
• What are the red flags that the injury is getting worse?
• What are my treatment options?
• What’s the goal of treatments?
• What should I expect during the recovery period?
• What alternative exercises can I safely do during the rehab period?
• What can I do to prevent or fight off the inevitable weakness, stiffness, and lack of coordination that increases the risks of relapse?

Set Realistic Goals

Just because an injury sidelines you doesn’t mean you should stop setting goals.

The truth is proper goal-setting post-injury can help instill motivation and foster diligence as you start your recovery journey.

What’s more?

Setting goals grants you an active role in the recovery process, helping you increase self-confidence.

This also cuts your fear and anxiety by helping you focus on what can be done.

Once you have discussed the ins and outs of your injury with your doctor, set SMART goals, an acronym for Specific, Measurable, Achievable, Result-focused, and Time-bound.

Here’s how to set SMART goals:

• Specific. Focus on a specific area with a clear map of how and why you’ll improve it.
• Be able to define clear and quantifiable outcomes, monitor progress, and set benchmarks.
• Make sure your running goal is possible and that you believe in yourself that you can do it. Go for goals that stretch you slightly but do not hinder your healing process.
• Result focused. Use your recovery targets to measure outcomes, not actions.
• Time-based. Set a date for when you want to achieve your goal with a progressive and practical sense of urgency.

Maintain Your Fitness

Getting injured doesn’t inherently equal sitting on the couch the whole day and doing nothing.

Sure, there may be a few days of true rest when recovering from a serious injury, but be sure to consult with your doctor for a list of cross-training options you can do.

I know it’s hard to keep working out when you’re injured, but stopping all physical training may do you more harm than good.

Inactivity may slow down your recovery and drastically lower your feel-good hormones, such as serotonin, endorphins, and dopamine, and drastically—setting you up for more trouble down the road.

Low-impact exercises such as swimming, yoga, deep water running, walking, or moderate strength training can substitute for running and help maintain cardiovascular power and sanity.

Just remember to take it slow and get your doctor, therapist, or trainer’s green light before you establish a good alternative workout program.

Stay Positive

For a quick recovery, you need to heed your doctor’s instructions.

Show up for your treatments, rest, and keep track of your healing process.

But that’s not the whole story.

You also need to monitor your attitude—your emotional states and inner talk regarding your injury and the recovery process.

Work hard to keep a positive attitude to get the most out of your recovery process.

Stay focused on what you need (and can) do instead of what you’re missing out on.

I know it’s easier said than done, but keeping a positive attitude is key for a faster recovery.

What’s more?

Surround yourself with supportive people and encouraging items while repeating positive affirmations.

And keep in mind that things will eventually get better.

It’s just a question of time.

Here are more tips on how to increase your confidence.

How to Prevent Overuse Running Injuries – The Conclusion

The things I shared with you today should be enough to help you prevent running injuries. The key is to implement as many as possible. The rest is just details.

Now it’s up to you to take action and start training pain- and injury-free.

What’s not to like?

Do you have any favorite running tips?

Looking to give track running a try?

Then you have come to the right place (and planning to run in the right place).

Here’s the truth.

The local track is the ideal place to improve your running speed, learn how to run, and hone your running game away from the monotony and distractions of road running.

The track is, after all, made for running.

In this article, I’m sharing a few beginner track guidelines to help get you started on the right foot.

More specifically, I’ll look at:

• What is a track?
• The benefits of track running
• How to start track running
• The rules and etiquette of track running
• The track lingo you need to know
• Track workouts for beginners and advanced alike
• The track running gear you need
• And so much more.

Sounds great?

Let’s lace up and dig in.

What a Running Track?

Tracks are predictable and flat terrains designed for running.

They’re made of a synthetic surface that provides a forgiving and soft landing, which lessens the sport’s impact on your muscles and joints.

But if you’re used to running on roads, trails, and grass paths, running around the track in what seems like endless circles may seem boring and tricky—especially if you don’t know how to get started.

What Makes A Track – The Measurements

The standard track usually has four to eight lanes and measures precisely 400 meters—that’s roughly one-quarter of a mile—around the innermost lane.

Then distance around the track goes up in each lane.

In fact, the outside lane is roughly 40 to 50 meters longer than the inside lane. That’s the reason some races starting lines are staggered.

Track Running Distances Explained

Here are some track measurements to help you wrap your head around track running

• 100-meter – The length of each straightaway.
• 200-meter—a half lap around a standard track, kicking off on the curve and finishing at the end of the straightway.
• 400-meter—or a single lap. Roughly a quarter-mile, and one of the most challenging sprint races thanks to the speed and endurance it requires.
• 800-meter—two laps around a standard track or roughly half a mile.
• 1200-meter—three laps around a standard track, or roughly three-quarters of a mile.
• 1600-meter—four laps around a standard track, or approximately one mile.

Using the same math, you can calculate further distances.

For example, if four laps around a track equal one mile, running 5 miles on the track will have you finishing roughly 20 laps.

Not rocket science.

Get the full scope to how many laps is a mile around a track here.

The Benefits of Track Running

In case you’re still on the fence about giving track training a try, here are some of the benefits that it offers.

Good For Motivation

Feeling bored running solo? Head to the track to find some camaraderie and a little bit of competitive spirit.

It’s a public place, after all. You just have to get there at the right time of the day.

Improve Your Confidence

Training on the track helps boost your image of yourself as a runner, which can do wonders for your self-esteem and confidence level.

Meet New People

By the same token, you’ll usually perform your track sessions with your partner or club, so you have the extra bonus of competition against much more experienced runners.

You’re also more likely to push harder during a group workout than you might on your own.

Another Surface Option

Every running surface, whether its trail, road, concrete or even treadmill, has its perks and downsides.

By doing more workouts on a track, you’re also adding variety to your training surfaces, which helps you improve your running game and reduce injury risk.

What’s not to like!

Track Your Progress

Thanks to the deliberate design of standard tracks, you can easily track your speed, effort, and time over a set distance.

You can also do this in a safe and uninterrupted manner.

Unlike on the road where you usually have to stop because of traffic and other obstacles.

The track is literally your playground.

Your Guide to Track Lingo

The more time you spend at a track, the more likely you may come across some of these common track terms.

Better be informed.

Here are the essentials:

Splits

These refer to the total time broken down into smaller parts—typically miles.

Monitoring your time at specific split markers can help ensure proper pacing.

For example, running an even split means running the same pace throughout the run.

But if you run the second half of your session faster than the first portion, then that’s what’s known as a negative split.

Additional Resource – Here’s how many miles should a beginner run

Straightway

Consists of the straight sections, which is 100 meters in length—the shortest distance for an outdoor sprint race.

The Curve

Also called a turn, that’s where the straightway begin to turn.

Sprints

An all-out, maximum speed effort over a relatively short distance.

As a rule, sprint intervals are no more than 20 to 60 seconds long, roughly 100 to 300 meters.

Intervals

Stand for sessions that alternate periods of faster-paced running and periods of recovery (whether by jogging or walking) with the primary goal of increase aerobic capacity and boosting speed.

When performing intervals, you should aim to keep a consistent level of effort and performance in each one.

Recovery

Each sprint, or interval, is followed by a recovery—or rest—period.

This allows you to catch up with your breath and bring your heart rate down so you can be ready for the next intense burst of exercise.

Strides

These consist of short sprints—often in the 50 to 60 meters range.

To perform a stride, you simply sprint at roughly 90 percent of your maximum speed for 20 to 30 seconds, recover fully, then sprint again.

This works very well as a warm-up to build momentum.

But you can also perform them at the end of the session if you still feel like you have more in the tank.

Drills

A series of functional exercises and stretches, such as butt kicks, high knees, walking lunges, and inchworms, performed before a run.

The goal is to make the nervous system as well as the muscles ready for the speedwork ahead.

Get The Right Shoes

As a rule, you’ll need lightweight, comfortable, and supportive shoes that help you perform at your best while reducing injury risk.

Of course, your road running shoes can work, but you may want to opt for spikes or flats—as these are specifically designed track workouts.

I recommend starting with middle-distance spikes.

These tend to be fairly lightweight and have more padding at the heel for extra cushioning over middle distances. They’re also more flexible than sprinting spikes.

Keep in mind that some tracks may specify what size spikes are allowed.

Using shoes with large spikes may actually damage the track, so remember to check the track rules before using your spikes during your run.

Track Running Rules

Another thing you need to pay attention to is track etiquette.

Since it’s a social venue, there are many conduct rules you need to abide by—unless you want to come off as a completely obnoxious person, or worse, get kicked off the track.

Following these rules is key on the track.

Not only does it help prevent unwanted clashes with other track users, but it also reduces the risk of accidents to you and others.

Here’s your guide to track running etiquette. 

Stick To Your Line

Just like driving on the expressway, there’s a pecking order for lanes.

The inner lanes are by rule reserved for runners who are performing speed workout, allowing them to pass slower runners more easily.

That’s why you should never stop on the inner lane—or else, you’ll become a speed bump.

The outer lanes are reserved for slower runners and walkers.

Run Counterclockwise

When running on a track, the direction is counterclockwise—left turns only.

This is not the time to run against traffic and try to stand out—you’ll only look like a complete noob doing that.

In case of doubt, look for posted signs telling which direction to run.

Or follow the lead of others on the track.

Pass Safely

A track is a public place that you’ll be sharing with others training at different paces, so expect to pass some.

As a rule, pass other track users on the right-hand side when running counterclockwise or on the left clockwise.

Also, this rule isn’t written in stone.

Adjust your approach to what other runners and walkers tell you is right for their track.

What’s more?

As long as you’re mindful of the shared space, you’re doing it right.

Know The Slots

Most tracks are not open all day long for everyone.

They typically have off-limit times for recreational runners.

For example, some tracks restrict public use during school hours for the safety of the students, whereas most restricts use at night.

Check out the rules to check what is allowed and not allowed for each track you use.

Track and Field tips for Beginners

Now that you know a thing or two about track training and how to conduct yourself once you’re there, let’s look at how you can actually get started.

Warm-Up

Whether you’re doing a long run on the trails, or a speedwork session on the track, the warm-up is always the first step

The main purpose behind a warm-up is to increase blood circulation, heart rate, and core temperature so that you won’t have to “go through the gears” in your workout.

A good warm-up also fires up your muscles so they can perform optimally, reducing the risk of muscle or tendon injury.

To warm-up, jog a few laps on the track, preferably on the outer lanes.

Once you feel your heart rate and body temperature increase, perform a few dynamic stretches on the infield or outflies space.

Have A Plan

Decide beforehand what your track sessions will be so you can get mentally ready for what pace you’ll run, how much recovery you’ll take, and how long the session will be.

Avoid running laps mindlessly around the track.

That’s how you are going to waste your time running in circles and actually achieving nothing in the process.

I’ve provided you below with many workout options to choose from.

Pick something that suits your fitness level and training goals.

The rest is just details, as the saying goes.

Pace Yourself

Most track workouts involve some form of speedwork or the other—that’s why it’s key to pace yourself properly.

As a rule, pace depends on your fitness level and training goals.

Start slower than your maximum so you can hold early and finish strong.

As the workout progresses, it should feel harder to keep up the pace.

But if you find it hard to complete a fast segment, ease back a bit instead of adding extra recovery time.

The fitter you get, the more you can increase the number and/or length of reps or reduce recovery.

It’s up to you.

Additional resource – How to choose a running buddy

Sample Track Running Workouts to Try

If this is your first time on the track, performing 100-, 200-, or 400-meter reps can help you set the right foundation.

As a beginner, aim for a 1:1 ratio for the interval to recovery.

In other words, run the same distance you walk.

For example, if you run one 400-meter, walk for a full 400-meter in the outer lanes to recover, then repeat.

Here are a few workouts to try.

The 100-Meter Repeats

• Start with a 10-minute warm-up
• Run hard for one straightway—or 100 meters.
• Recovery by jogging or walking a full straightaway.
• Repeat six to eight times
• Cool down for 10 minutes

The 200-Meter Repeats Session

• Warm-up for 10 minutes
• Run hard for 200 meters, or half the track, which is one curve and one straightaway.
• Recover by jogging or walking for another 200 meters
• Repeat six to eight times
• Cool down for 10 minutes

The 400-Meter Repeats Workout

Warm-up for 10 minutes

• Run hard for 400 meters, or one lap around a standard track, at a controlled effort.
• Recover by jogging or walking a full lap.
• Repeat five to seven times.
• Cool down for 10 minutes.

The Ladder Session

The ladder workout is a fantastic session that helps you build endurance, speed, and confidence, regardless of the race distance you’re aiming for.

• Start with a 10-minute warm-up.
• Run hard for 400 meters, but at a controlled pace. Then walk a full lap to catch your breath.
• Run hard 800 meters at a controlled pace. Then walk a full lap to catch your breath.
• Run 1200 meters at a challenging pace, then walk a full of catching your breath.
• Run hard 800 meters at a controlled pace. Then walk a full lap to catch your breath.
• Run hard for 400 meters, but at a controlled pace. Then walk a full lap to catch your breath.
• Cool Down for 10 minutes.

The Mile Repeats Session

Looking to improve your race times and increase your running confidence?

Then mile repeats are exactly what you need.

In fact, mile reps are the ideal speed workout to run a faster long-distance event, such as a marathon.

Here’s a sample routine.

• Start with a 10-minute jog as a warm-up.
• Run one mile, or four laps, at your 10K pace, or 15 to 20 seconds faster than your realistic goal marathon pace.
• Recovery at an easy face for two laps around the track. Make sure your breathing and heart rate are back to warm-up level before you crank up the intensity.
• Repeat the cycle two to three times, depending on your fitness level. Aim to get it up to 5-6 reps as your fitness improves.
• Finish it off with a one-mile jog as a cool down.

If you Google ‘when was running invented,’ you might come across a joke about a guy named Thomas Running being the creator.

Funny, but not true

Here’s the truth: Running wasn’t “invented” by one person—it’s as natural to us as breathing.

In fact, evidence shows that humans started to run at least two million years ago.

There’s an interesting theory called ‘persistence hunting’ that explains why early humans took to running.

The idea is that early humans weren’t necessarily the fastest, but we could outlast our prey. By chasing animals for long distances, we’d eventually tire them out, making the hunt successful.

In other words, back then, running wasn’t a choice—it was a survival skill.

With that said, let’s dive into the history of running and how logging the miles became a part of being human.

Who Was Thomas Running?

Before we dive into the rich history of running, let’s put the Thomas Running meme to bed.

Spoiler alert: he’s not real.

This little joke about Thomas Running being the “inventor” of running has floated around social media and given us all a good laugh.

But the truth is, Thomas didn’t come up with running.

That meme is part of a trend that pokes fun at the idea of invention by making up silly characters like Joshua Jogging or John Lie.

Funny? Absolutely.

Historically accurate? Not even close.

But enough about memes.

So, what’s the real story behind running?

Let’s get to it.

When Was Running Invented?

Now, here’s the truth: no one “invented” running. It’s an innate ability we’ve had since the dawn of time.

Running is natural; it’s just part of being human. Just like walking, jumping, and eating, it’s a basic function of having legs.

Science suggests that our ability to run can be traced back to our earliest ancestors.

We’re talking millions of years ago when running wasn’t about burning calories or training for races—it was about survival.

Why Did Early Humans Run?

Back then, running was essential for one big reason: staying alive.

If you couldn’t run, you didn’t survive.

Imagine chasing after prey for dinner or, worse, running away from something that saw you as its dinner. That’s how our ancestors lived. The ability to cover long distances was crucial for hunting and escaping predators.

Running wasn’t just a fitness hobby; it was woven into the fabric of survival. Evolutionary scientists say that being able to run long distances was a key factor in shaping modern humans. It helped us survive, thrive, and become who we are today.

The Evolution of Running

So, how far back does running go?

Scientists say that our ability to run dates back to when early humans evolved from primates about seven million years ago. This is when our ancestors started transitioning from climbing trees to walking upright on two legs—bipedalism.

Here’s a quick breakdown of how running evolved:

4.5 Million Years Ago – Walking Begins:

The earliest evidence of animals walking on two legs dates back about 4 million years ago. Our early ancestors, like Australopithecus, were already walking upright before knowing what tools were.

3.5 Million Years Ago – The Next Step:

Around this time, fossils show that early humans had walking patterns similar to ours today.

2.6 Million Years Ago – The Emergence of Running:

Our ancestors evolved specific features that made them better suited for running. This was likely when they began using persistence hunting—a technique where hunters would chase prey over long distances until it was too exhausted to run.

So, if you’re feeling winded after a long run, just remember: running helped our ancestors eat!

Running Shaped Who We Are Today

Let’s not forget that being a faster runner often meant being a better hunter. And in a world where hunting was a key to survival, this skill was everything. If you could run, you could hunt; if you could hunt, you could eat.

Scientists have found all sorts of traits in early humans that suggest we evolved to be long-distance runners. These traits helped us compete with faster predators in the plains of Africa. For example:

• Our shoulders evolved to rotate without making our heads wobble, which is great for running.
• We developed better ways to cool ourselves down while running (thank goodness!).
• Our bodies grew taller and leaner, with narrower waists and bigger glutes to help us stay stable while running.

From Survival to Sport

After we figured out farming, running wasn’t about survival anymore

Take ancient Egypt, for example. Egyptians, Greeks, and Persians all employed messengers (chasqui is a famous example) who would run long distances to deliver news—imagine being the ancient version of a mailman, but with no cars or bikes, just your two feet.

They had horses, but human runners were better suited for rough terrains and steep climbs.

These civilizations also celebrated running as a sport. Back then, professional runners were like the rockstars of their time.

Running as a Symbol of Power

One of the earliest recorded uses of running was as a symbol of power and endurance, especially in ancient Egypt. The Sed festival, a ceremony going back to over 3,000 B.C., celebrated the continued reign of the Pharaoh.

After 30 years in power, the Pharaoh would participate in the Sed festival every three years after that, essentially running prove his fitness to rule.

Pharaohs had to run four laps on a set course, changing their royal outfit midway to symbolize their rule over Egypt.

It sounds like a fancy version of a royal relay race, right?

But here’s the kicker: some historians believe that if the Pharaoh failed to complete the course, it was a sign that he was no longer fit to rule.

Talk about high stakes. Imagine if your next promotion at work depended on whether you could finish a 5K!

Running as Competition: From Rituals to Races

Eventually, running became less about survival and more about sport and fun. The first evidence of competitive racing comes from the Tailteann Games in Ireland, between 600 and 1100 B.C.

These games, held in honor of the goddess Tailtin, were some of the earliest organized athletic events. There were all kinds of competitions, but running races were a big deal.

Around the same time, the ancient Greeks were getting into the action with the first-ever Olympic Games in 776 B.C. The original event was pretty simple—just a foot race. The runners competed on a track about 200 yards long, and that was it.

As a coach, I always remind my athletes that this is where the word “stadium” comes from, too. The track was called the stadion.

The Olympics eventually added more events, like wrestling and boxing, but running was always a main attraction. They even had a long-distance race called the Dolichos, introduced in 720 B.C. But by 393 A.D., Emperor Theodosius I stopped the games as part of his mission to spread Christianity and squash pagan traditions.

The ancient Olympics faded away—only to be revived many centuries late

The Marathon Legend

I can’t talk about running history without mentioning the famous marathon legend. According to Greek lore, Pheidippides, a soldier, ran from the battlefield of Marathon to Athens—about 25 miles—to announce victory over the Persians.

Unfortunately, after delivering the news, he collapsed and died from exhaustion.

While this story has inspired millions of runners worldwide (myself included) to take on the marathon distance, there’s more to it.

Pheidippides wasn’t just any guy; he was a trained messenger., used to running long distances to deliver important news.

Still, his final run from Marathon to Athens set the foundation for the modern marathon—though we’ve added an extra 1.2 miles to the race distance today.

You can thank the British royal family for adding that extra 1.2 miles so the race could end at their viewing box at the 1908 London Olympics.

The Rise of The Jogger

Ever wondered how jogging became popular? Let’s get to it.

While running has been a natural part of human life for millennia, jogging as a recreational activity has a much more recent—and fascinating—history.

As someone who has spent countless hours both on the road and guiding new runners, I find the journey of running’s rise to modern popularity pretty incredible. Let’s break it down, step by step.

The Early Days of Jogging

The word “jogging” actually first popped up in the 16th century, but back then, it wasn’t the accessible sport it is today.

Jogging was a practice reserved for the upper classes, especially noble swordsmen who used it to build endurance and stamina for battle. These early joggers were essentially the original fitness enthusiasts, but it wasn’t exactly something everyone could join in on.

Fast forward through the centuries, and jogging—and running in general—became more popular, especially with the rise of professional sports. But it wasn’t until much later that the real boom in running began.

The Men Who Made Running Popular

You have a few key figures to thank if you’ve ever wondered how running went from a niche activity to something your neighbor, coworker, and even your grandma might do.

Arthur Lydiard, an Olympic track coach from New Zealand, is often credited with starting the jogging movement. He founded the Auckland Jogger Club and introduced the concept of running for fitness, not just competition.

But the real spark came when Bill Bowerman, a University of Oregon track coach, visited Lydiard in New Zealand. Bowerman went for a jog with Lydiard, and the experience impacted him so much that he brought the idea back to the U.S.

He even wrote a book called Jogging in 1967, a cultural sensation that helped kick off the running craze in America.

As a running coach, I can tell you that once something is recommended by medical and health professionals—as jogging soon was—it’s only a matter of time before it catches on.

And that’s exactly what happened.

In 1968, the U.S. National Jogging Association was founded to promote running as a form of exercise.

Combine that with American Frank Shorter’s gold medal victory in the 1972 Olympic Marathon, and you had the perfect storm that led to the running boom of the 1970s.

Running Goes Mainstream

In the 1970s, running wasn’t just for athletes—it became a way of life for millions of Americans.

By the end of the decade, more than 25 million people in the U.S. were hitting the pavement.

Even high-profile figures like President Jimmy Carter and Hollywood stars like Clint Eastwood participated in this running revolution. I can’t help but think how different the running world would be today without that pivotal era.

But it wasn’t just personal passion driving the boom.

Companies like Nike saw the potential in running and made it their mission to promote the sport—while selling shoes and gear. Unsurprisingly, this mix of personal fitness and commercial backing took running to the next level.

Key Moments in Running History

Now that we’ve touched on the rise of running in modern times let’s take a look at some of the key moments that have shaped running as we know it today:

• 490 B.C.: The legendary story of Pheidippides, the Greek soldier who supposedly ran from the battlefield of Marathon to Athens (about 25 miles) to announce victory over the Persians. Though not entirely verified, this feat inspires the modern marathon.
• 1896: The first modern Olympic Games are held in Athens, featuring 100-meter and 400-meter sprints and the marathon event.
• 1897: The Boston Marathon, the world’s oldest annual marathon, is born, inspired by the first Olympic marathon the previous year. The original route was 24.5 miles long.
• 1908: The marathon distance is standardized at 26.2 miles during the London Olympics, thanks to a route adjustment to accommodate the British royal family.
• 1960: Ethiopian runner Abebe Bikila wins the barefoot Olympic marathon in Rome, setting a world record. This iconic moment brought international attention to the sport.
• 1972: Frank Shorter wins the Olympic marathon in Munich, sparking the U.S. running boom of the ’70s.
• 1984: The first official women’s marathon at the Olympics is held in Los Angeles, with Joan Benoit Samuelson crossing the finish line in 2:24:52 to win gold.
• 2007: The New York City Marathon becomes the largest marathon in the world, with over 38,000 participants.
• 2009: Christopher McDougall’s book Born to Run hits the New York Times best-seller list, popularizing minimalist and natural running techniques.
• 2016: Ultramarathoner Dean Karnazes completes 50 marathons in 50 states over 50 consecutive days, cementing his legendary status in the running world.

The Role of Capitalism in Running’s Rise

Of course, running’s rise wasn’t just due to personal passion and athletic feats. Companies like Nike played a significant role in making running mainstream. They saw the potential in promoting running as a sport and a lifestyle.

By the 1980s, Nike and other companies were driving a new wave of running culture, making the sport more accessible and fashionable.

As a running coach, I’ve seen firsthand how good gear can change the game. Whether it’s the right pair of shoes or technical apparel, having the right tools can make running more enjoyable and comfortable.

To give your Nike gear a more distinctive personality, you can consider adding unique elements, such as custom patches. 

By incorporating personal logos, commemorative mileage, inspiring mottos, or team emblems into patch designs, these personalized patches can not only be decorated on your sportswear, running shoes, backpacks, and hats. It can not only enhance the unique charm of your gear, but also attract more attention to the running culture and the spirit behind it. 

Patches.co provides you with a variety of material options, including custom 3D embroidered patches, Custom Metal Patches, custom PVC patches, and so on, ensuring that you can choose the most suitable material according to your specific needs and preferences.

Running: A Gift from Our Ancestors

So, when was running invented? The short answer is—it wasn’t.

Running has always been a part of us. It’s something we were born to do. Long before it became a sport or a way to stay fit, running was a matter of survival for our ancestors.

And even though we now run for fun, fitness, and competition, the legacy of running is still very much alive in all of us.

Whether you’re training for your first 5K or trying to qualify for the Boston Marathon, remember that running is in your DNA. So lace up, hit the road, and keep that legacy strong.

If you’ve ever heard the term ‘tempo running’ tossed around by seasoned runners or coaches and wondered what the buzz is all about, you’re in for a treat.

A tempo run is a specific type of workout that helps runners build speed and endurance. It’s often referred to as a “threshold run,” where you maintain a steady, challenging pace for a set duration or distance.

I was once skeptical about the benefits of tempo training. However, after integrating it into my running plan following a particularly tough marathon, I experienced a significant improvement in my ability to maintain a strong pace throughout long races.

The change was dramatic—no more hitting the wall at mile 18, and no more struggling to keep my pace.

Would you like to reap similar benefits? Then you’re in it for a treat.

In today’s post, I will spill all the beans on what tempo runs are, why they’re important, and how to use them in your training.

What is a Tempo Run

Also known as lactate threshold runs, tempo runs are a type of speed workout designed to boost your endurance and overall performance.

A tempo run falls somewhere between a casual jog and an all-out sprint—at the line between aerobic and anaerobic exercise. The main purpose of tempo training is to increase your lactate threshold—that’s where your body can’t deliver oxygen to your muscles fast enough, and lactic acid starts to build up, causing that burning feeling and fatigue.

When I first heard about tempo runs, I thought it was just another buzzword coaches threw around. It wasn’t until I started training for my second marathon that I realized how important they were. In my first marathon, I hit the wall hard at mile 18—my legs were burning, my pace dropped, and I barely reached the finish line.

That’s when a friend suggested adding tempo runs to my training. At first, I didn’t quite get it—why would running at a “comfortably hard” pace help me? But after a few sessions, I could feel the difference.

My endurance improved, and I could hold a steady pace without burning out. When race day came around, I felt stronger and more in control.

Thanks to tempo runs, not only that I finished my second marathon strong but also with a smile on my face.

What’s not to like, really!

What is the Ideal Tempo Running Pace?

Now that you know what a tempo run is, how do you start?

Let me explain.

Tempo runs typically last 20 to 30 minutes at a pace that feels “comfortably hard.” It’s not easy, but it’s not a sprint either. This pace is your lactate threshold pace—the speed you can sustain for a long period without feeling completely wiped out.

To find your ideal tempo pace, aim for a speed that makes you look forward to ending the run but that you can still keep for the entire workout. If you’re an experienced runner, this pace might be close to your 10K race pace.

Heart Rate And Tempo Pace

Another way to measure your tempo pace is by heart rate. Aim for 80-90% of your maximum heart rate during a tempo run.

This is, of course, easier said than done.

I remember going out way too fast during my early tempo sessions.

About halfway through, I was struggling to breathe and had to slow down. I thought I was supposed to push hard the whole time, but that wasn’t the point.

It took a few weeks of experimenting, but I finally found that “comfortably hard” pace. It was the pace where I could keep going, but I was also ready for it to be over by the end.

I like to describe it as the speed where you’re working hard enough that you could talk, but you’d rather not.

That’s the sweet spot of tempo running, balancing between aerobic comfort and anaerobic challenge, which helps raise your lactate threshold

For more on tempo training, check out the following pages:

• How to Get in That Tempo Run
• The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review
• Does Tempo Training Build More Muscle?
• World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs

How long Should A tempo Run be?

How long should your tempo run be? It largely depends on your current fitness and goals.

Let me break down this for you:

• For Beginners: Start with 10 to 15 minutes at your “comfortably hard” pace.
• Training for a 5K: Keep your tempo runs between 3 and 4 kilometers.
• Training for a 10K: Aim for 4 to 7 kilometers at tempo pace.
• Half Marathon: Shoot for 8 to 12 kilometers.
• Marathon: Tempo runs should be between 16 and 24 kilometers.

I used to think running for 20 to 30 minutes at a hard pace was impossible. The first few times I tried tempo training, I could barely get through 10 minutes.

My heart was pounding, and my legs were on fire. But I stuck with it, starting small and gradually building up. The first time I kept my tempo pace for more than 30 minutes—I felt invincible.

Nowadays, tempo runs are a staple in my training, and I’ve even started to enjoy pushing myself for longer stretches.

Note – Faster runners should aim for the higher end of the mileage range.

How Often To Do A Tempo Runs?

According to my experience, making the most out of tempo runs is all about finding the right balance. Do too much and you’re setting yourself up for burnout or injury, while too few won’t give you the benefits you’re after.

I recommend doing one tempo run per week. If you feel strong and want to push more, try two sessions within ten days.

Tempo Running vs. Interval Running: What’s the Difference?

Both tempo running and interval running have their place in a training plan but have different goals.

Let me explain:

• Tempo Runs: These are designed to increase your lactate threshold, helping you run faster for longer. There are no breaks in a tempo run—you maintain a steady, challenging pace throughout.
• Interval Runs: These focus on improving your VO2 max, which is your body’s maximum oxygen uptake. Intervals involve short bursts of intense running, followed by periods of recovery.

Both methods improve performance, but tempo runs help you build endurance, while intervals are better for boosting speed.

Can you Do a Tempo Run on the Treadmill?

Absolutely! The treadmill is a great place to practice tempo runs, especially if you’re trying it for the first time. The treadmill makes it easy to set and maintain your target pace, so there’s no guesswork involved.

How to Perform a Tempo Run

Here are a few tempo workouts to get you started. Mix them up to keep your training fun and challenging.

The Sustained Tempo Run For Beginners

For those new to tempo runs, remember everyone starts somewhere. My first few attempts were far from perfect, but with persistence, I saw significant improvements. Start small, celebrate your progress, and don’t be too hard on yourself as you adjust

Here’s how to get started:

• Start with a 10-minute warm-up. Lightly jog for 5 minutes, then perform a set of dynamic stretches while on the move for another 5 minutes.
• Run at a comfortably hard pace for 10 to 15 minutes. Remember: You can’t stop anytime during the effort, so pick your pace wisely (check the previous tips on how to do it).
• Finish with a 5-minute slow jog as a cool down. Stretch your body afterward.

The Treadmill Pace Run

The simplest tempo routines out there.

Here’s how to proceed.

• Start with a 10-minute warm-up.
• Set your tempo pace, then stick with it for 20-30 minutes.
• Slow down and cool down for five minutes.

Lactate-Threshold Run

Feel confident in your running ability and want to push a little more? Try this more challenging variation.

Here’s how to proceed.

• Start with a 10-minute slow jog as a warm-up.
• Run for 30 minutes at your comfortably hard pace.
• Finish the run with a 10-minute jog as a cool-down.

The Tempo Repetition

This variation looks a lot like interval-style runs, but it’s more challenging (since you don’t take any breaks throughout the workout).

This session shares many similarities to classic intervals, but they’re performed at your tempo pose.

During the recovery, you never stop but keep jogging until the next rep.

Here’s how to proceed.

• Start with a 10-minute dynamic warm-up.
• Run at about a pace slightly faster than your tempo pace for three minutes, then slow it down to your warm-up pace for another three.
• Repeat the cycle three times, making sure not to stop during any point of the run.
• Finish with a 10-minute slow jog as a cool down.

Hilly Tempo Runs

Another way to take your training to the next level is to do it on a hill.

This helps improve not only your endurance and speed but also your strength.

Find a long hill or trail that climbs at roughly five to 10 percent grade on average and will take at least 20 to 30 minutes to run up to.

Start with an easy warm-up jog of 10 to 15 minutes, then go up the hill at a tempo run effort for 20 to 30 minutes.

Aim for 85 to 90 percent of your maximum heart rate—or roughly 8.5 out of ten on the RPE.

It’s key to properly pace yourself and keep your intensity under control early on so that you train with good technique and do not build too much lactic acid in your muscles.

Marathon Pace Tempo Run – The Hanson method

Preparing for a race?

Then this variation is for you.

Think of this as a dress rehearsal for your event.

Please keep in mind that this option is only for advanced runners.

Beginner runners don’t even dare.

• Warm-up for 15 minutes at a slow and steady pace
• Run at your goal race pace for 60 to 90 minutes.
• Cool down for 10 minutes.

Interactive Q&A Section

I know that you have more questions about tempo training. Let try to address some of the most common ones.

How can I determine my tempo pace?

A good starting point for finding your tempo pace is to run at a speed that feels challenging but sustainable for about 20 minutes. If you’re preparing for a 5K, this pace is usually about 20-30 seconds slower than your 5K race pace.

What if I struggle to maintain my tempo pace?

It’s okay! Start with a pace that feels manageable and gradually build up to your desired tempo pace. Consistency is key, so focus on incorporating tempo runs into your weekly routine.

How often should I do tempo runs?

For beginners, aim to include one tempo run per week in your training plan. This frequency allows your body to adapt to the increased intensity while preventing burnout. As you progress, you might consider adding a second tempo session every few weeks, depending on how your body responds.

Can tempo runs help me in a marathon?

Absolutely! Tempo runs are particularly beneficial for marathon training as they improve your lactate threshold, which helps you sustain a faster pace over longer distances. By incorporating tempo workouts into your training routine, you’ll not only enhance your speed but also build the endurance needed to tackle the marathon distance effectively.

Got more questions?

I want to hear from you! If you have more questions about tempo runs or specific challenges you’re facing, please drop them in the comments below. I’ll do my best to answer them and help you on your running journey!

Further Reading

For more insights into the benefits of tempo runs and training strategies, check out these resources:

• Journal of Sports Sciences – Tempo Training Study
• International Journal of Sports Medicine – Benefits of Lactate Threshold Training
• American College of Sports Medicine – Guidelines for Exercise Testing and Prescription

Join the Conversation!

I’d love to hear from you! Sharing your experiences with tempo runs can not only help you reflect on your training but also inspire others in the community.

What tempo workout has worked best for you?

Have you faced any challenges along the way?

Drop your thoughts in the comments below, and let’s support each other in our running.

Curious about how far a 5K really is? You’re not the only one!

It’s simple: a 5K equals 3.1 miles.

From my experience as a coach, I think the 5K is a perfect race for everyone, whether you’re new or experienced

You can train for a 5K without months of prep, but crossing that finish line still feels like a big achievement.

My first 5K was a local charity run, and those 3.1 miles felt like a huge hurdle. But crossing the finish line? That was the best feeling in the world.

If you’re just starting out, the 5K is an excellent goal to set your sights on.

Let’s delve a little deeper into 5K stats and averages.

Putting the 5K Distance into Perspective

Let’s start at the beginning. Since ‘K’ stands for kilometer, a 5K is, simply put, 5 kilometers.

To give you some perspective, running a 5K is like covering:

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

 Note – Most U.S. races use mile markers, not kilometers. You can also learn more about marathon distance here.

Why 5Ks Are Awesome

I’ve seen beginners knock out their first 5K after following a couch-to-5K plan for just a few months, and they’re often amazed at how much they can achieve.

Whether you walk, jog, or run it, a 5K is a great goal to work toward.

Plus, 5K races are abundant—there’s one in practically every community, especially during the spring, summer, and fall. They’re fun, social, and offer a great way to challenge yourself.

How Fast Can You Run a 5K?

There’s no one-size-fits-all answer here because it depends on a host of factors.

Generally, finishing a 5K in under 25 minutes is pretty solid.

Beginners usually finish in about 35 minutes for men and 42 minutes for women. That’s roughly an 11-minute per mile pace for men and a 13-minute pace for women.

If you’re a more experienced runner, your finish time might be closer to 20-25 minutes. Personally, my best 5K was right around the 17-minute mark, and it took years of work to hit that number.

5K in Miles – The Average 5K Pace

What feels like a good time to one runner might be different for another.

All in all, the average running speed per mile during a 5K race is roughly 11-minute for men and 13-minute for women, resulting in finish times of about 35 and 42 minutes.

The keyword here is a beginner.

Runners with years of experience might be able to run a 7- or 8-minute mile pace, completing the race in 20 to 25 minutes.

Check the chart below for more:

Typical 5K Times for Men and Women

Thanks to genetics, men, on average, are faster than women (the reason for having men & women division in sports, after all).

Therefore male runners will finish more quickly than female runners.

If you’re a beginner, you can use the national average statistics in the tables below to get a rough idea of your performance results.

Factors That Affect Your 5K Time

Many things can impact your 5K time, like

• Age and Gender: Younger runners tend to be faster, and men typically have an edge over women due to genetics. But don’t let that get you down—anyone can run a solid 5K with enough training.
• Terrain: Flat courses are ideal for fast times, while hilly or uneven terrain can slow you down.
• Weather: Extreme heat, cold, or rain can affect your performance. I’ve had races where I felt invincible in cool weather and others where the heat just drained me.
• Mental Toughness: Believe it or not, your mindset can be one of the biggest factors in your 5K performance. Staying positive and focused can push you through tough moments.

And here’s your guide to average mile times.

How Speed Impacts Your 5K Finish Time

If you’re trying to figure out how fast you need to run to hit your goal of 5K time, here’s a breakdown:

• A 5-minute mile pace will get you to the finish in 15:30.
• A 6-minute mile pace will take about 18:35.
• An 8-minute mile will get you there in 24:48.
• A 10-minute mile equals 31 minutes.
• A 12-minute mile means you’ll finish in 37 minutes.

It’s worth noting that many runners don’t maintain a steady pace throughout the race—most will start slower and pick up the pace as they warm up or near the finish line. I always encourage my runners to aim for a negative split: start conservatively, then pick up the pace in the second half.

In Short – Average 5K Time for a New Runner

As a beginner runner, aim to complete a mile in roughly 10 to 12 minutes. This means clocking in the race in 30 to 40 minutes.

If you just took up running, you may be more comfortable doing a mix of running and walking to begin with.

Planning to walk the whole distance? No problem. It’ll take you about 15 to 20 minutes to walk a mile. If your brisk walk, you should be able to complete a 5K in around one hour.

For further insights and updates on running performance, check out resources from Running USA and the American College of Sports Medicine.

5K in Miles – Average 5K Time For Intermediate

Intermediate runners, specifically those who run 15 to 20 miles per week and have been doing it for more than a year, can expect to clock in a 5K at 22 to 25 minutes,.

This is roughly an average speed of 7- to 9-minute per mile over the course.

5K in Miles – Average 5K Time For Advanced Runners

If you’re logging up to 50 miles per week and have been doing it for a relatively long time, then you’re an advanced runner.

Typical elite running plans involve plenty of speed work, such as intervals and fartlek, as well as distance running.

With proper training, it’s possible to finish a 5K race between 15 to 18 for men and 18 to 21 for women.

Of course, chances are you are not going to take the gold at this 5K pace, but you’re definitely at the top of the top when it comes to running competing in this distance.

And that, my friend, is a great achievement in itself.

Average 5K Time By Age  – Winning Times

The chart below explains in detail the exact finish time you’ll want to aim for if you’re looking to cross the finish line first at a 5K event.

Source

The Fastest 5K Time

The average 5K time for advanced runners is under 16 minutes for men and 18 minutes for women.

As of 2020, the current IAAF world record time is held by Kenenisa Bekele at 12:37.35 for men and at 14:11.15 minutes for women held by Tirunesh Dibaba.

Rating Yourself

If you already have experience running 5K races, then you can also rate yourself.

If you finish a 5K in:

• 12- to 14-minute – You’re an Olympic-level athlete.
• 14- to 18-minute – You’re one of the best runners in the world.
• 18- to 22-minute – You’re very competitive and fast enough.
• 22- to 25-minute – You are an average runner.
• 25- to 30-minute – You’re fit enough to run
• 30- to 40-minute – You’re a complete beginner
• Above 40 minutes – You are unfit but trying to run. We all have to start somewhere, right.

Measuring Your 5K Pace

There are many tools you can use to help measure your paces, such as apps and fitness trackers that will monitor your speed and distance and keep it in a log.

You can also manually set your running pace if you’re training on a treadmill, then play around with it as you get fitter and stronger.

How To Improve your Times

Now that you know how many miles in a 5K, let’s look at some practical ways to help achieve your best 5K time.

Although the 5K is one of the relatively short races, the 3.1-mile distance is nothing to scoff at.

Try to run it with no experience, and you’ll soon realize that’s not actually as easy as it seems.

To make sure you train right for a 5K, do the following:

Build Gradually

To get faster, focus on building up slowly over a few weeks or months.

Don’t try to chew more than you can swallow—or else you’re going to hurt yourself.

As a beginner, set aside at least 8 to 12 weeks of training before you stand on the starting line of the race.

In the early weeks, start with 20 to 30 minutes sessions at a slow pace, then gradually increase duration and intensity as you get more fit.

That’s the golden rule of getting fit without getting hurt.

I’d recommend that you start with a walk/run program, like this one.

You should also complement your running by doing low-impact exercises such as cycling, weight lifting, swimming, ad elliptical training.

You’re more advanced? Then Try the following 5k training plans

• The 30-Minute 5K Plan
• The 20-Minute 5K Plan
• The Elite 5K plan

Interval Training

Once you can run at a slow pace for 30 to 40 minutes without panting for air, start doing some interval training.

This method helps you exhaust your body by pushing yourself as hard as possible for a set time and then allow for a rest period.

Then repeat.

One example is to do two minutes of running at a slightly faster 5K pace goal, followed by two minutes of slow jogging as recovery.

Perform this for five rounds for a total of 20 minutes.

What is a good time for my first 5K?

For beginners, finishing a 5K in 30 to 40 minutes is a common goal. I’d urge you to start with a comfortable pace that feels sustainable, allowing you to enjoy the run without feeling overly fatigued. Remember, your goal on your first race is to cross that finish line. No more. No less.

How can I break 30 minutes in a 5K?

To run a sub-30 5K, you’ll need to aim for a pace that keeps each mile under 9:40 minutes. Here are a few strategies to help you reach that goal:

• Incorporate Interval Training: Alternate between fast-paced running and slower recovery runs during your training. This can help boost your speed and endurance.
• Add Tempo Runs: Tempo runs, where you maintain a steady, challenging pace for a sustained period, can improve your overall speed and help you feel more comfortable at faster paces.
• Practice Pacing: During your training runs, practice maintaining the pace needed to achieve your goal time. This will help you get a feel for the effort required on race day.

Have A Pacing Strategy

Keeping a consistent pace is challenging during a race, especially when you add in factors such as racing vibe, other runners, terrain, fatigue, wind, etc.

For this reason, plan for a flexible pacing strategy to help you achieve your average goal pace.

The strategy I’d recommend is to do a negative split—this means running the second of the race faster than the first.

Still confused?

It’s actually quite easy.

All you have to do is to start the race easy, then finish it strong, but do it in a planned and well-thought-out manner.

Here’s a breakdown for a 10:00 mine per mile average pace

• Mile One – 10:30 MPH
• Mile Two – 10:00 MPH
• Mile Three – 9:30 MPH
• The last portion (0.11 mile) – As Fast As You Can

Join the Conversation!

I want to hear from you! Your experiences and insights can inspire fellow runners.

In the comments section below, share your personal goals related to 5K races. Whether you’re aiming for your first 5K or looking to beat your personal best, we’d love to know what motivates you and what challenges you’ve faced.

• Have you completed a 5K recently? What was your time?
• What training tips helped you the most?
• What do you find most rewarding about running?

By sharing your journey, you can contribute to a supportive community where everyone can learn from one another and celebrate each other’s achievements!

If you’re thinking about joining a fun run, you’re in for an awesome experience!

Fun runs are the perfect mix of activity, outdoor fun, and laughter with friends or family

The best part?

They’re laid-back, and unlike serious races, they focus on having a good time rather than breaking personal records.

Whether you’ve never done a fun run before or you’re considering signing up for your first, you probably have a few questions about what to expect.

No stress—I’ve got all the insider tips you need.

In this guide, I’ll walk you through everything you need to know, from how to prepare, what to wear, and what the event is like.

Ready? Let’s lace up and dive in!

What is A Fun Run?

A fun run is just that—running purely for the joy of it!

Unlike traditional races that focus on competition and finishing times, a fun run is all about enjoying yourself and the event’s atmosphere.

These events often feature a theme, such as a color run where participants are doused in colorful powder, or a mud run that includes obstacles and lots of dirt.

The idea is to create a lighthearted, party-like atmosphere where people of all fitness levels can participate.

There’s usually music, dancing, costumes, and plenty of opportunities to take pictures along the way. It’s common for people to walk, jog, or mix running and walking during these events.

The first time I joined a fun was a color-themed 5K with some friends. I had no idea what to expect, and honestly, I wasn’t even a big runner at the time. But once I arrived at the event, I realized it wasn’t about speed or distance; it was about having a blast.

People were dressed in crazy costumes, the music was pumping, and the atmosphere was so lighthearted.

By the end, I was covered in colored powder and laughing harder than I had in ages. That’s when I realized fun runs are more of a party than a race—and I was all in.

How Long is a Fun Run?

Most fun runs are short and sweet, so everyone can join in, no matter their fitness level.

The most common distance is a 5K, which is 3.1 miles. If you’re new to running, don’t worry—this distance is perfect for beginners. You can walk, jog, or run at your own pace, and there’s no pressure to finish within a certain time.

Some events may offer shorter distances for kids or families, while others might have longer options like a 10K. It’s always a good idea to check with the event organizers to find out the exact distance and what’s available. But whether it’s 3 miles or 6, the goal is always the same: to have fun!

Are You Fit Enough for a Fun Run?

One of the best things about fun runs is that anyone can do them. No elite running experience? No problem. Fun runs are for everyone. Fun runs are designed to be inclusive, so you can go at your own pace, whether that means walking, jogging, or a mix of both.

So, if you’re worried about being fit enough, don’t be. The point is to show up, enjoy yourself, and cross the finish line with a smile—no matter how long it takes you to get there.

Explore Types of Fun Runs: Find the Perfect Event for You

Fun runs come in all shapes and sizes, and they’re each designed to bring a different experience to the starting line. Let me share with you some of the most popular ones:

• Color Runs. Color runs are perfect if you want to celebrate running in a burst of color! At each kilometer mark, runners are doused in vibrant colored powders. The atmosphere is festive and relaxed, making it great for families, beginners, or groups of friends just looking for a good time without worrying about pace or finishing times.
• Themed Costume Runs. Costume runs let you turn running into a celebration of creativity. These events are often seasonal, with Halloween and holiday-themed runs being especially popular. Imagine running in your favorite superhero cape, or as a group of Christmas elves! It’s ideal for folks who love dressing up and are looking for a festive atmosphere.
• Obstacle Course Runs. For anyone looking to mix endurance with adventure, obstacle course runs—like Tough Mudder or Spartan Race—are a thrilling option. These events combine running with physical challenges such as mud pits, climbing walls, and monkey bars.
• Charity Runs. From raising funds for medical research to supporting local animal shelters, charity runs bring people together for a shared purpose. Running for a cause can be incredibly motivating and meaningful, making these runs popular with runners of all experience levels who want to make a positive impact while staying active.

How to Prepare for a Fun Run

While fun runs are all about the good times, a little prep can make your first one even better. Here are a few tips to help you get ready:

Have a Training Plan

No need for marathon-level training, but getting moving beforehand can really enhance your experience

If you haven’t run before or it’s been a while, try going for short runs or walks a few times a week. A simple plan of running or walking for 20-30 minutes, three times a week, can go a long way in helping you feel more confident on race day.

What To Wear

For most races, wearing technical running gear is ideal, but fun runs are different! Pick clothes you can get really messy in, especially for color runs where you’ll end up a rainbow!

If you’re going all-in on the fun, consider wearing a costume or dressing in bright, festive colors. Don’t forget a pair of sunglasses to protect your eyes, and maybe even a bandana to keep powder or dust out of your mouth.

The first time I did a color run, I made the rookie mistake of wearing my favorite workout clothes—bad idea! By the end, I was covered in color, and my clothes were never quite the same.

Now, I have a dedicated “fun run” outfit—an old white shirt that looks more colorful after every event. I also throw on a cheap pair of sunglasses and bandana to protect my eyes and mouth from the powder. Lesson learned!

Your Running Shoes

Your shoes might get ruined, especially if it’s a messy event like a color or mud run.

During my first fun run, I wore my good running shoes, and they were never the same after! Now, I’ve learned to keep an old pair of shoes just for these events. Trust me, they get so covered in color that you’ll want to toss them afterward, or at least save them for future fun runs

I recommend wearing an older pair of running shoes that you no longer use for regular training. Alternatively, you can buy an inexpensive pair specifically for the event.

Either way, don’t expect them to be in great condition afterward!

The Run Itself

On the day of the fun run, relax and have fun! Unlike traditional races, there’s no need to stress about getting a good starting position or setting a personal best. Just show up with a smile, ready to enjoy the event.

The Post Fun Run Party

The best part of the fun run, by far, was the party at the finish line. After crossing, I thought it was over—but nope, the celebration had just begun. There was music, dancing, and color throws in every direction.

I hung around with my friends, taking in the vibrant energy and feeling like a kid again. It’s hard to describe the sense of community at that moment—everyone was having a blast, united in nothing but joy. It was the perfect way to wrap up an already amazing event.

Final Thoughts: Keep It Light and Enjoy the Experience

Fun runs are a great way to enjoy running in a low-pressure, high-fun environment. Whether you’re participating to get active, raise money for charity, or just enjoy a new experience with friends, remember the goal is to have fun.

Don’t take it too seriously, and don’t worry about your time or how fast others are going. Embrace the experience, take lots of pictures, and savor the memories.

Good luck with your first fun run! I’m sure you’ll have a blast.

Feel free to drop any comments or questions below. Thanks for reading, and as always, keep running strong!

How far did I run?

If you’re looking for an answer to this question, then you have come to the right place.

As a runner, tracking how far you run is one of the most important numbers to monitor

But keeping track of this metric can be a pain without the right tools.

In this article, I’ll explain the main ways that you can measure your running distance without a hassle.

How Far Did I Run? The Benefits

Even if you’re a recreational runner logging the miles for stress relief and the joy of it, this metric can be helpful.

Let’s look into why.

Predict Race Times

When you keep track of your running distances in some form of workout journal,  you can predict your finish time for a race by periodically reviewing your logs.

Find The Sweet Spot

Knowing how far you run can help you determine how far to run in future runs.

This not only ensures that you’re getting the most out of your runs but also for planning your running routes.

When you don’t plan your running routes, you risk either under-or overestimate yourself, which can compromise your running success.

Overcome Training Challenges

Keeping track of your running distances helps you overcome running obstacles.

For example, if you struggle to keep your weekly mileage in cold weather, consider substituting a few outdoor runs with treadmill workouts.

Improve Motivation

Keeping an eye on your weekly mileage can help remind you of your commitment to logging the miles.

Be Your Own Coach

Keeping track of your running stats, especially your distance, pace, and relevant factors, can also help you review your training plan and make the right changes when needed.

How Far Did I Run? 4 Ways To Measure Your Running Distance

There are many options for tracking running distances.

You may find that you like one method over the other.

Use Google Maps

The most convenient tool for planning how far to run is, hands down, Google Maps.

All you need to do is to input in the start and endpoint of your running route, and voila!

You can also rely on the tool for available transports options, especially in densely populated areas.

This provides you the option of a new route as a footpath or cycle path.

Check the following YouTube tutorial on how to make the most out of Google Maps as a runner.

GPS Watch

Another convenient way of keeping track of your running distance is by using a GPS device.

Standing for Global Positioning System, GPS relies on a set of 24 satellites (owned by the U.S.) to provide positioning, timing, and navigation.

The system works by measuring the time it takes for signals to be received from these satellites.

You can put GPS technology to use using many tools.

The most common tool is by wearing a GPS running watch, such as Garmin.

GPS tracking works best when there’s a clear view of the sky and need to connect to at least three satellite to make out your position.

That’s why GPS devices tend to be fallible when running on trails or under imperfect weather conditions.

Use Apps

Not many years ago, one needed a special GPS unit to measure distance through satellite technology.

Not the case anymore.

Now your Smartphone has a built-in GPS system you can use to track your distance and speed, using many of the widely available apps.

The GPS function of the apps is essentially the same.

Using a GPS network, the app measure the distance covered, time, and other factors such as elevation gain, calorie burned, heart rate, and much more.

Running apps can also serve as a form of a digital running journal so you can assess your progress in real-time.

They also come with a social media component so you can share your progress with your friends, too.

There are a plethora of running apps available, and most of them are free.

Some apps come at a fee, allowing limited use of the app features.

Other apps also allow a short free trial period.

Some of the best running apps include:

• Nike Run Club
• Strava
• Asics Runkeeper
• Adidas Runtastic

Mapping Sites

If you prefer to run without your phone and don’t want to shell a couple of hundreds of dollars on a running watch, you can determine your running distance by tracing your route post-run using one of the popular and free run-mapping websites.

Here are two recommendations.

On The Go Map. Powered by Google Maps, this one gives you the ability to track routes on an interactive map of any city.

Choose a starting point, then choose others along the course, and then choose a finish point.

And voila!

Map My Run – offering similar features to the previous one but asks you to sign up for a free account.

Additional resource – How long is a 100-mile race?

How Far Did I Run – The Conclusion

So how far did I run? Today you’ve the answers you seek.

The simple guidelines shared here are enough not only to help you work out how far did you run but also to plan your runs much more effectively and easily. But if push comes to shovel, heading to a track should be enough. Learn how many laps is a mile here.

What’s not to like! Really!

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

In the meantime, thank you for dropping by.

Keep Training Strong

David D.