Beginner Runner

Keeping an eye on your mile time can really motivate you to push harder

It’s one of those stats that all runners love—it’s simple, clear, and gives you a solid snapshot of your training.

According to Strava data, which analyzed over 300 million runs, the global average mile time is about 9:48.

Men typically clock in at 9:15. In contrast, women average around 10:40.

In the U.S., it’s pretty close to that, with the average mile time at 9:44.

No need to stress if your pace is a bit slower.

Let’s dive more into stats and facts about the mile distance.

Average Mile Time for Beginners

If you’re new to running, you can expect to run a mile in 10 to 15 minutes, depending on your fitness level. This means you’re likely running 4 to 6 miles per hour, which is fine early on.

Don’t be afraid to take walk breaks either—building endurance takes time.

Factors That Impact Your Mile Time

Several factors can affect how fast you run a mile, from age to weather conditions.

Here’s a look at a few things that matter most:

1. Age

Age impacts running speed as most people can run their fastest between 18 and 30.

Don’t take my word for it.

A  data-analysis that looked into 10,000 runners who participated in a 5K reported that the average minute per mile for runners of various ages was 11:47 per mile.

Guys aged 16 to 19 finished the race with an average pace of 9.34. Females within the same age group finished at 12:09.

The finishing times go up gradually as the age group gets older.

Here’s a chart showing the average running speed per mile in a 5K (from the same Source).

Average running speed per mile in a 5K

2. Men vs. Women

On average, men tend to run faster than women thanks to muscle differences, especially in the legs. But don’t let that discourage you—many women set incredible mile times with consistent training. I’ve run alongside plenty of women who pushed me to my limits!

3. Fitness Level

Fitness level plays a big role.. My mile times were slow when I started running, but consistency and varied training helped me get faster.

A 12-15 minute mile might be normal if you’re just starting. As you build endurance and strength, you’ll see improvements and a 7-9 minute mile could be within reach.

4. Mindset

I can’t say it enough: mindset can be everything on a run. Keeping positive, setting goals, and watching your progress helps a ton.. There were days when I wasn’t feeling it, and my times reflected that.

But my mile time improved when I ran with purpose, even on tough runs.

5. Weather Conditions

Weather definitely affects how fast you can go. Cooler temperatures (around 50-56°F) are ideal for running, but running in the heat or extreme cold can slow you down significantly.

I’ve had races in hot conditions where I struggled to maintain my normal pace.

Mile Times for Elite Runners

Elite runners can run a mile in around  4 to 5 minutes.

At the time of writing this (November 2024), the world record for men is a staggering 3:43:13 for one mile set by Hicham El Guerrouj, a Moroccan athlete, in 1999.

Anything under four minutes is very fast for men, and under five minutes a mile for women is super competitive!

Of course, recreational runners like you and I will never come close to these times, but we can do plenty of things to improve our times for the mile distance.

Let’s look at a few.

Fact:  Sir Roger Bannister was the first recorded human to run a sub-four-minute mile. Until then, many pundits believed it was impossible for the human body to break the 4-minute mile.

How to Improve Your Mile Time

There’s always room for improvement, whether just starting or chasing a new personal best. Here are some tips:

1. Start Easy and Work Your Way Up

If you’re new to running, start with a comfortable pace and focus on completing a mile without stopping. Your initial goal should be endurance, not speed.

2. Gradual Progress

Follow the 10% rule: don’t add more than 10% to your weekly miles. This helps prevent injuries while allowing for steady improvement.

3. Warm-Up and Cool Down

Always take 10 minutes to warm up before your run and 10 minutes to cool down afterward. This helps prevent injuries and keeps your muscles loose.

4. Stay Hydrated

Ensure you stay hydrated throughout the day, not just during your runs. Proper hydration helps your muscles perform better and can improve your mile time.

5. Get the Right Gear

Wearing the right running shoes is crucial. Head to a running store for a gait analysis and find shoes that match your foot strike and running style.

6. Mix Up Your Training

Incorporate different types of runs into your routine. Interval training, hill repeats, and tempo runs can boost your speed and endurance, helping you hit that next PR.

7. Cross-Train

Add strength training, yoga, or cycling into your schedule. Strengthening your entire body, especially your core and legs, will help you run faster.

8. Keep It Consistent

If there’s one thing that’s helped me the most, it’s consistency. Showing up and doing the work, week after week, is the best way to improve your mile time.

Conclusion

Your mile time is a great benchmark to track as you progress as a runner. The average mile time is around 9-10 minutes, but wherever you start, the focus should be on steady improvement, not just speed.

With the right training plan, consistency, and mindset, you’ll shave seconds (or minutes!) off your mile time before you know it.

Remember, running is a journey—enjoy every step along the way! Whether you’re chasing a personal best or simply looking to get out and run, keep showing up, and the results will follow. Keep training strong, and happy running!

Ever wondered exactly how long a marathon is, or why the distance is what it is?

Or maybe you’re curious about how long it takes to run one and how you can train for your best possible time.

In essence, a marathon is 26.2 miles of pure guts.

As a coach and marathoner, I see the marathon as more than a race—it’s a real test of endurance, strategy, and mental strength

If you’re thinking about your first marathon or trying to beat your best time, here’s everything you should know about the distance, pace, and training.

How Long is a Marathon?

We already established that a marathon is exactly 26.2 miles (or 42.195 kilometers). That last 0.2 miles might not seem like a lot, but after 26 miles, it feels endless!

Trust me, every step of that last 0.2 miles counts.

The marathon distance isn’t random; it actually has a pretty interesting backstory

Originally, marathon races were based on the legendary run of Pheidippides, a Greek soldier who supposedly ran about 25 miles from the battlefield of Marathon to Athens to deliver news of victory.

He collapsed after delivering his message, but his run inspired the marathon we know today

However, the modern distance of 26.2 miles was set during the 1908 London Olympics. The race was extended by 1.2 miles to accommodate the British royal family’s desire to race to finish right in front of their viewing box at the Olympic Stadium.

And just like that, the standard marathon distance was born!

How Long Does It Take to Run a Marathon?

Your marathon finish time will depend on your fitness, experience, and pace.

For some, a marathon is about speed; for others, it’s just about finishing

For elite runners, a marathon typically takes a little over 2 hours. The world record is 2 hours and 35 seconds, set by Kelvin Kiptum (may he rest in peace) of Kenya at the 2023 Chicago Marathon

For most recreational runners, it takes around 4 to 5 hours to complete.

Here’s a quick look at marathon times based on different paces:

• 5-minute mile pace: 2:11:06
• 6-minute mile pace: 2:37:19
• 7-minute mile pace: 3:03:32
• 8-minute mile pace: 3:29:45
• 9-minute mile pace: 3:55:58
• 10-minute mile pace: 4:22:11

Average Marathon Finish Time

The average marathon finish time for recreational runners is around 4 hours and 32 minutes. Men tend to finish slightly faster, averaging 4 hours and 22 minutes, while women average 4 hours and 48 minutes.

However, as I’ve already explained, this varies widely depending on the runner’s experience, training, and the course conditions.

But don’t worry about averages; just finishing a marathon is a huge achievement!

Here’s a breakdown of average completion times based on data from Runner’s World and the National Runners Survey:

Men (20-29 years): 1:52 – 2:02

Women (20-29 years): 2:10 – 2:20

Men (30-39 years): 1:56 – 2:06

Women (30-39 years): 2:14 – 2:25

Men (40-49 years): 2:00 – 2:10

Women (40-49 years): 2:20 – 2:30

Men (50+ years): 2:05 – 2:20

Women (50+ years): 2:25 – 2:40

These times are averages, so individual results can vary based on fitness, training, and race conditions. Use these as benchmarks to set realistic goals and track your training progress.

What is a good marathon time for beginners?

For beginners, finishing in 4.5 to 5.5 hours is a good target. This range allows first-timers to complete the marathon at a comfortable pace without putting too much pressure on hitting a specific time goal.

For your first marathon, focus on finishing strong, enjoying the experience, and learning about pacing. Every marathon finish is an achievement to be proud of!

What are the main factors that affect marathon time?

Marathon completion times are influenced by several factors, including:

• Age: Generally, younger runners tend to have faster average times, but runners of all ages can achieve excellent results with training.
• Fitness Level: The more you build your aerobic endurance and strength, the better prepared you’ll be to sustain a faster pace over the marathon distance.
• Training Intensity: Adding long runs, speed work, and strength training to your routine can make a big difference.
• Course and Weather Conditions: Hilly courses, high temperatures, or windy conditions can make a marathon more challenging and affect your time.

These factors combined will determine your finish time, so focus on consistent training and preparation to make the most of your marathon experience.

How to Train for a Marathon

Training for a marathon isn’t just about running the distance—it’s about preparing your body and mind for one of the most challenging physical feats you can undertake. Whether you’re a seasoned runner or gearing up for your first marathon, here’s how to set yourself up for success:

1. Build Your Base: Make sure you’ve been running regularly for at least six months before starting marathon training. Aim for 3-4 runs per week, with a weekly mileage of at least 15 to 20 miles.
2. Follow a Plan: Most marathon training plans last between 16 and 20 weeks. They’ll gradually increase your weekly mileage and include a mix of long runs, speed work, easy runs, and rest days.
3. Incorporate Long Runs: Long runs are the cornerstone of marathon training. They help you build endurance and mental toughness. Start with 8 to 10-mile long runs and gradually increase by 1-2 miles each week until you can comfortably run 18-20 miles before race day.
4. Cross-Train: Activities like cycling, swimming, or strength training are great ways to improve your fitness without overloading your legs. Strengthening your core and leg muscles will improve your running form and prevent injuries.
5. Rest and Recover: Recovery is just as important as running. Include rest days in your plan and listen to your body. Stretching, foam rolling, and getting enough sleep are crucial for preventing injury and maintaining energy levels.

Popular Marathon Training Plans

• Couch to Marathon: Perfect for beginners who are just getting into running. This plan takes you from zero to marathon-ready in about 26 weeks.
• Intermediate Marathon Plan: A great choice for runners with a solid base looking to improve their time.
• Advanced Marathon Plan: Ideal for seasoned runners aiming for a personal record or tackling a more aggressive training schedule.

Final Thoughts: The Exact Marathon Distance

A marathon is 26.2 miles of pure endurance—not just about the distance. Whether you’re running for a personal best, a sense of accomplishment, or just to say you’ve done it, training for and running a marathon is a journey you’ll never forget.

It’s a challenge, for sure. But crossing that finish line? Worth it.

So lace up, follow your plan, and enjoy the ride—because every step is part of your story.

Have questions or want to share your marathon journey? Drop them in the comments below. I’m always happy to help fellow runners achieve their goals!

Keep training strong, and happy running!

If you’re thinking about running a half marathon, let me tell you—you’re in for a fantastic experience.

A half marathon is exactly 13.1 miles and it’s one of the most popular events in the U.S.

Nearly two million people crossed the finish line in 2019 alone!

I’ve coached runners of all levels and always tell my athletes that the half marathon is the perfect blend of endurance and speed.

It’s a great way to challenge yourself without going for the full marathon

And trust me, once you cross that finish line, you’ll feel a sense of accomplishment.

Understanding the 13.1 Mile Distance

To put it into perspective, 13.1 miles is like running 231 football fields!

When I ran my first half marathon, the 13.1 miles seemed like an eternity.

Once you’re on the course, you’ll see those miles add up before you know it.

A lot of runners see the half marathon as a stepping stone to a full marathon

It’s a great way to build endurance, boost your confidence, and work on your mental grit

I’ve seen so many runners start with a half marathon and later go on to do a full, and it’s always an inspiring transformation to witness.

To learn more about the history of the half marathon, check the following:

• The History of the Half Marathon
• The Half Marathon on Wikipedia
• How many miles is a half marathon
• The history of running

What’s a Good Finish Time for a Half Marathon?

The great thing about running is that “good” is relative.

A solid race time depends on age, fitness level, and race day conditions.

On average, men in the U.S. finish in about 2:05:15, while women finish around 2:23:45. That’s a 9:30 per mile pace for men and an 11-minute mile pace for women.

But here’s my advice: don’t get too hung up on time.

For beginners, breaking the two-hour mark is a great goal. I still remember my first half marathon—I finished just under two hours, and the sense of achievement was unreal.

Whatever your goal, keep in mind that everyone’s journey is unique. Focus on your progress and enjoy the experience.

Check the following chart for the exact breakdown of common couch to half marathon running paces:

Start Slow with the Run/Walk Method

If you’re new to running, one of the best ways to start training for a half marathon is using the run/walk method.

Alternating between jogging and walking has helped so many runners I know

I used to think walking during a run was a sign of weakness, but I was wrong.

Adding walk breaks builds endurance and reduces the risk of injury, allowing you to train smarter, not harder.

Here’s how it works: Start with a brisk 10-minute walk to warm up.

Then, alternate between one minute of easy jogging and one minute of walking for 10 rounds. As the weeks pass, you’ll gradually increase the running time and reduce the walking until you run continuously for 30 to 40 minutes.

This method helped me get back into running after a minor injury a few years ago. I built my mileage without irritating anything, making a world of difference.

Take it one step at a time; progress will come.

Want more challenge? Try this 90-minute half marathon training plan.

Why the Long Run Matters

As training progresses, you’ll want to add a weekly long run.

Usually, this happens around week 10 or 11 of a couch to half marathon plan. I can’t emphasize enough how important the long run is.

When I first started running, I was all about speed—until I realized that endurance is the foundation of any successful race.

Long runs build endurance and get your body used to spending time on your feet.

And it’s the perfect chance to try out different fueling and hydration options

During my long runs, I experiment with different gels and hydration plans so I’m never caught off guard on race day.

Begin with a 4-5 mile long run, then slowly work up to 10-12 miles as race day nears

If you can comfortably finish a couple of 10-mile long runs, I promise you’ll be ready to handle the full 13.1 miles on race day.

And don’t worry too much about your pace during these long runs—just focus on completing the distance and building your endurance.

Cross-Training

I always remind my runners that mileage isn’t the only thing that matters in training. Cross-training is an often-overlooked piece of the puzzle, but it’s crucial for improving your overall fitness and preventing injury.

After dealing with a few injuries, I added cross-training to my routine—think swimming, cycling, strength training, or even yoga. These activities help build your aerobic fitness while giving your legs a break from the pounding of running.

Strength training is especially helpful for runners.. It helps to correct imbalances, improve posture, and make you a more efficient runner.

I’ve found that two weekly strength sessions—focusing on core, glutes, and leg muscles—have made me a stronger runner overall.

So don’t skip it!

Recovery: The Most Important Part of Training

If I’ve learned anything, it’s that recovery is just as crucial as training

When I was younger, I used to think that more miles meant better performance.

But after a few too many injuries, I realized that your body needs time to adapt and recover from hard workouts. Taking a rest day is not a sign of weakness—it’s a sign of smart training.

Make sure to schedule at least one full rest day each week. That’s when your muscles repair themselves and come back stronger. And listen to your body—if you feel fatigued or notice aches and pains that don’t go away after a day or two, it might be a sign to back off and give yourself more time to recover.

Taking an extra rest day is better than pushing through and risking injury. Trust me, I’ve been there, and it’s not worth it.

Personalize the Couch to Half Marathon Training Plan

One thing I always tell my runners: no training plan is one-size-fits-all. Your couch to half marathon plan should be flexible and tailored to your needs. If you’re feeling strong, you might be able to push a little harder.

Don’t be afraid to back off if you’re feeling worn out.

I’ve coached runners who needed more walk breaks and others who could handle a faster pace from the get-go. The key is to listen to your body and adjust the plan to fit your lifestyle and fitness level.

The journey to 13.1 miles is just that—a journey—and enjoying the process along the way is important. Whether walking, running, or a little bit of both, the most important thing is that you’re moving forward.

The Couch to Half Marathon Training Plan Explained

My plan will have you hitting the pavement three times per week, but don’t worry if that seems too challenging.

Throughout the first few weeks, every session involves alternating between jogging and walking, and the distance (as well as the intensity) you’ll cover do builds up slowly and gradually.

That’s, after all, the essence of the walk/run method, which is the best way to get fit without getting hurt—as I always say.

As you get fitter, you’ll spend more time jogging and less time walking until you can run straight for one hour.

Then it’s more endurance building from there.

Each session connects to the next until you can eventually run for about two hours in on your long run by week 15.

But don’t try to get ahead of yourself.

Start at the beginning and work it up from there.

The rest is just details.

Remember also that you’ll be doing other forms of exercise besides running.

That’s cross-training.

And don’t feel like a loser if you miss a session—that happens to the best of us.

We cannot always control our circumstances.

Note – if you already can straight for 30 minutes at slow pacing without much huffing and puffing, then feel free to pick the training plan from week 8.

Frequently Asked Questions (FAQ)

I know that you have more than one question about running your first half marathon. Let me answer some of the most common ones.

What if I miss a training day?

If you miss one day, don’t stress! Just pick up where you left off and resume your training as planned. However, if you miss two or more days, it’s a good idea to repeat the last full week of your training schedule. This helps ensure you maintain your fitness level and avoid overtraining as you get back into the groove.

How do I avoid injuries?

Injury prevention is crucial, especially for new runners. Here are a few tips to keep you on track:

• Alternate run and rest days: This gives your muscles time to recover and adapt.
• Gradually increase your mileage: Avoid ramping up your distance by more than 10% each week. This slow progression helps your body adjust without getting overwhelmed.

What gear should I invest in?

Gear selection plays a significant role in your running experience. Here are some essentials:

• Running Shoes: Invest in a well-fitted pair of running shoes to prevent foot and knee pain. It’s worth visiting a specialty running store for a gait analysis, which can help you find the best type of shoe for your foot shape and running style.
• Clothing: Choose moisture-wicking fabrics to keep you dry during your runs. Proper running attire can make a big difference in your comfort level.

What should I eat before a long training run?

Fueling your body properly is key to a successful training run. Aim for a light meal or snack that includes carbohydrates and a bit of protein about 30-60 minutes before your run. Good options might include a banana with nut butter, a slice of toast with honey, or a small bowl of oatmeal. Experiment to see what works best for you!

How should I pace myself during the race?

Pacing is crucial for completing a half marathon successfully. Start off at a comfortable pace that allows you to maintain your breath without straining. A good rule of thumb is to run the first half of the race slightly slower than your target pace, saving some energy for the second half. This approach, known as a negative split, can help you finish strong.

What if I experience pain while training?

It’s essential to listen to your body. If you feel mild discomfort, it’s okay to take a short break or adjust your pace. However, if you experience sharp or persistent pain, it’s best to stop and assess the situation. Seeking medical advice is recommended to avoid exacerbating any injuries. Remember, it’s better to rest and recover than to push through pain.

How can I stay motivated during my training?

Staying motivated can be challenging, but here are a few strategies to keep you on track:

• Set small, achievable goals: Celebrate each milestone, whether it’s completing a long run or hitting a new pace.
• Find a running buddy: Training with a friend can make runs more enjoyable and hold you accountable.
• Join a local running group: Being part of a community can provide support, encouragement, and camaraderie as you train.

Looking for more challenge? Check my couch to marathon plan.

How much water should I drink during training?

Hydration is key to optimal performance. A good rule of thumb is to drink about 17-20 ounces of water 2-3 hours before your run. During longer training runs (over an hour), aim to drink 7-10 ounces every 10-20 minutes. Always listen to your body and adjust based on the weather and your sweat rate.

Outdoor running is one of the best things you can do to take care of your health.

But, often than not, it is not as simple as heading out the door and hitting the pavement, especially when you’re serious about your miles.

To get the most out of your outdoor runs, you’ll want to plan the perfect route.

Whether you’re a beginner runner or already training for your 9^th marathon, in today’s post, I’m going to share with you the tools you need to find and plan the perfect running route.

Sounds great?

Let’s get started.

Why Plan Your Running Routes?

Planning your running routes is key—or else it’s not easy to tell how far you have run or will run.

This can cause you to either over-or underestimate yourself, which can cause more harm than good.

The last thing you’d want while running is to find yourself 6 miles from home base dying of thirst or needing to go to the bathroom and still have to return back home somehow.

What’s more?

Planning your running routes helps you improve motivation, stay more consistent, and provide more terrain variety.

It also helps make your training safer and more enjoyable.

What’s not to like!

How To Plan A Running Route?

Here are some of the measures to take to help you plan your running routes so you can have the most out of your runs.

Enjoy!

Stay Safe

The most important factor to consider when planning a running route is safety.

The last thing you’d want is a running course that’s going to give you an upsetting experience.

Here’s how to ensure road safety.

• Learn more about the course. If this is your first time trying a running route, try to find out as much information about it in advance. You can use Google Street View to zoom in on routes—you can also try driving or biking through it first.
• If you live in a highly-populated city, pay attention to traffic or crowds in your surrounding area. Avoid busy streets and over-crowded sidewalks. That’s why it’s best to run early in the morning before the rest of the world starts waking up.
• Proper light. If you plan to run early in the morning or late in the evening, make sure the course is properly lit.
• If you plan to hit the trails, find out more about the sort of animal you could run into. For more on how to deal with animals while running, check this post.
• Leave word. Always tell a family member or a friend where you’re going to run and when they should expect to hear from you back.

Use Apps

Whether you prefer to log in the miles on a familiar road or are a keen trail runner out there to explore uncharted terrains, there are many apps out there to help you run more efficiently.

Running apps can help you monitor pace, duration, distance, calories, elevation, and so much more—all to help you reach your running goals.

Of course, there’s an app—more like a dozen—for planning running routes.

Here are my best recommendations:

• Plot Route. This works very well if you prefer to plan your running route on a laptop. As you plan your course, this tool will work out your running distance and provide you the option of adding running speed.
• You can find the “route” tool in the premium version of Strava. Just put in how far you’d like to run and whether you want to avoid hills.
• This one lets you sift through dozens of crowd-sourced routes, then filter them by length, ascent, and more. To check routes on MapMyRun, go to the Routes page and put in your address. The result should come up with a list of various user-created routes in your region.

Can’t find what you’re looking for on an app? Try Os Maps.

Ordnance Survey (OS Maps) is a hugely popular map-building tech that works well for planning running routes.

Sure, you might need to subscribe to get some of the features, but the free version has to offer.

Additional Resource – Here’s how to create a running program

Google Maps

The most useful tool for planning any type of route is undoubtedly Google Maps.

Google earth, both the browser-based and desktop versions, have built-in measuring tools that can help you plot running routes.

What’s more?

Planning your own running routes with Google Maps is quite simple.

1 – Determine your starting point, either by clicking the arrow icon (if you’re at the starting point) or by entering an address.

2 – Be sure to zoom in and out as well as drag the map using the map controls.

3 – Start drawing your running course by clicking on the map to set the starting point, then choose points along the course you’d like to create to work out the distance.

Sounds too complicated?

Check out the following YouTube Tutorial to learn how to plot running routes using Google Maps.

Plan Your Route According To Your Run

Whenever you plan a new running route, think about objectives too.

That’s why you should match your route to your run.

In other words, your routes have to satisfy your workout intention—or else, you might be heading in the wrong direction.

What type of terrain do you want to cover?

How far you’d like to go?

Are you looking for hills?

Etc.

Planning on doing an easy run?

Choose a route where you can have the opportunity to get lost in the surroundings and not worry about speed.

Or, if you’re planning on doing speedwork, head to a track rather than the busy streets of your city.

Change Up Your Running Routes

To keep things interesting, try doing more runs on grass, hills, gravel, sand—anywhere as long as it’s doable and safe.

Adding variety to your training can also force your body to adapt and get used to various running scenarios, making you into a better runner.

Additional resource – Guide to urban running

How to Plan a Running Route – The Conclusion

There you have it!

If you’re looking for practical ways to plan your running routes, then this article should get you started on the right foot—both figuratively and literally.

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong

David D

Running is a great way to build endurance, tone muscles, and burn off calories

A lot of people start running to lose weight or get fitter because it’s easy to start and really effective

You might have heard that running burns about 100 calories per mile, but it’s actually more complicated.

In reality, your weight and speed both affect how many calories you burn. Heavier runners expend more energy per mile than lighter ones.

For example, a 200-pound runner will burn roughly 142 calories per mile.

Here’s a look at what affects calorie burn during running and some tips to make the most of your runs.

How Many Calories Do You Burn Running?

Most experts say that running a mile burns about 100 calories

But that’s just an estimate; the actual number can vary a lot depending on a few key factors.

Let me explain more.

1. Your Weight

Weight is one of the biggest factors influencing how many calories you burn while running. Heavier runners burn more calories because it takes more energy to move a larger body.

For instance, if you weigh 150 pounds, you might burn about 100 calories per mile, while a 200-pound person might burn around 140 calories per mile.

When I started seriously training for long-distance races, I noticed that my calorie burn per mile also decreased as I lost weight.

If you’re aiming to lose weight, keep in mind you might need to adjust your diet or training as your body changes.

Check the following chart explaining calorie burn for running for an hour at six miles per hour at different weights:

Your Running Speed

Speed also plays a big role in calorie burn. The faster you run, the more energy you use, so you’ll burn more calories.

For instance, for a 150-pound person, running a 12-minute mile might burn around 100 calories, but at an 8-minute pace, they’d burn closer to 150.

Running faster triggers something called EPOC, or Excess Post-exercise Oxygen Consumption. You keep burning calories even after you’ve stopped running. I noticed a significant boost in my overall calorie burn when adding more speed work and intervals into my training.

Your Fitness Level

Here’s the kicker: the fitter you get, the fewer calories you burn doing the same workout. As your fitness improves, your body becomes more efficient, so you might not burn as many calories over time.

I’ve hit this plateau myself, and when that happens, it’s a good idea to switch things up by adding more intensity, intervals, or even resistance training.

Terrain

Running on hills, trails, or rougher surfaces can help you burn more calories. Running 3 miles on a flat surface is relatively easy compared to a hilly route that has you trudging steep ascents.

Challenging surfaces make you use more muscles to keep balanced and upright

And as you can already tell—the higher the effort level, the more calories burned—simple logic.

Weather Conditions

Have you noticed that running in extreme weather—hot or cold—feels tougher? It’s because your body has to work to keep its temperature steady. Cold weather can make your body burn more calories just to stay warm, but extreme heat will have you sweating more and working harder.

Gender

While not as big a factor as weight or speed, gender does play a role. Men usually burn more calories than women during the same workout because they often have more muscle.

However, this difference is relatively small, and other factors like weight and fitness level have a much bigger impact.

Real-World Calorie Burn Examples

Here’s a quick look at how many calories you might burn running at different speeds based on body weight.

Example 1: Running at 5 MPH (12-minute mile pace), flat terrain

• 120 lbs: 90 calories/mile
• 140 lbs: 100 calories/mile
• 160 lbs: 115 calories/mile
• 200 lbs: 140 calories/mile

Example 2: Running at 5 MPH (12-minute mile pace) with a 5% incline

• 120 lbs: 110 calories/mile
• 140 lbs: 125 calories/mile
• 160 lbs: 145 calories/mile
• 200 lbs: 175 calories/mile

Example 3: Running at 8 MPH (8-minute mile pace), flat terrain

• 120 lbs: 130 calories/mile
• 140 lbs: 150 calories/mile
• 160 lbs: 170 calories/mile
• 200 lbs: 200 calories/mile

How Running Compares to Other Cardio Workouts

Here’s how running stacks up against other forms of cardio in terms of calorie burn over an hour:

• Skipping (moderate pace): 1,000 calories
• Vigorous swimming: 1,000 calories
• Rowing (intense pace): 800 calories
• Brisk walking: 270 calories
• Moderate cycling: 530 calories
• Playing tennis: 530 calories

As you can see, running is right up there with the top calorie-burning activities, especially if you’re running faster or adding inclines.

Tips to Maximize Your Calorie Burn

If you’re looking to squeeze out even more calorie burn from your runs, here are a few tips:

1. Incorporate Interval Training: Alternate sprints and recovery periods to spike your heart rate and boost post-run calorie burn.
2. Run Hills: Adding an incline will challenge your muscles and increase calorie burn.
3. Increase Your Distance: If you’re comfortable at a certain mileage, add a mile or two to your weekly runs.
4. Mix It Up: Switch between road, trail, and treadmill sessions to engage different muscles and keep things interesting.
5. Focus on Form: Running with proper form can help you run more efficiently and reduce injury risk, allowing you to push harder and burn more calories over time.

Frequently Asked Questions

I know you have many questions on running and calorie burn. Let me address some of the most common ones.

How does running speed affect calorie burn?

Running speed has a direct impact on calorie burn. The faster you run, the more energy (or calories) your body needs to sustain that pace. When you increase your speed, your muscles work harder, and your heart rate rises, which leads to higher calorie burn. For example, running a mile at 7 mph will burn more calories than running that same mile at 5 mph, even though the distance is the same. Remember to pace yourself and find a speed that matches your fitness level to avoid burnout or injury.

Do I burn more calories running on a treadmill or outside?

Generally, running outside burns slightly more calories than running on a treadmill because outdoor conditions add extra challenges. Factors like wind resistance, varying terrain, and small changes in elevation force your body to adapt and work harder. However, you can still get an effective workout on a treadmill by slightly increasing the incline (1% to 2% is ideal) to mimic outdoor conditions and add resistance, which can help boost calorie burn.

How can I increase my calorie burn while running?

To maximize calorie burn, try incorporating interval training, which involves alternating between high-intensity sprints and recovery jogs. This approach challenges your cardiovascular system and keeps your calorie burn elevated even after your run. Another effective strategy is to run on hilly routes or add incline on the treadmill.

Hills engage more muscle groups and require more effort, leading to higher calorie expenditure. Lastly, consistency is key—regularly including these techniques in your running routine will help you see lasting results.

Conclusion: It’s About More Than Just Calories

Whether you’re a beginner trying to shed a few pounds or an experienced runner aiming for that next PR, running is about more than the numbers on your watch or the calories burned. It’s about the progress, the grit, and those little victories you feel with every step.

So don’t just run for the calories—run for the joy of it, and the rest will follow.

Got questions or comments? Drop them below—I’d love to hear your thoughts and help you on your running journey.

Want to learn how to train for a marathon? My couch to marathon training plan will help you get from zero to 26.2 miles with confidence.

Going from couch to marathon is a huge feat, but it’s also one of the most rewarding things you’ll ever do.

If you’re beginning with minimal running experience, expect to dedicate about six months to your marathon training.

This timeline allows for a slow, steady increase in running mileage, giving your body time to adapt to the demands of long-distance running. You’ll start running three to four times a week, gradually increasing your mileage in a carefully structured way to allow your body ample time to adapt to the rigors of long-distance running

In this guide, I’ll take you step-by-step through a tailored couch-to-marathon training plan.

Let’s get to it

How Far is the Marathon?

Let’s start with the basics. A marathon is 26.2 miles (or 42.2 kilometers for those using the metric system). That’s the equivalent of running around a standard 400-meter track 105.5 times.

Sound daunting?

It should! But don’t worry—by the time you’re done with this plan, you’ll be fully prepared to tackle the distance.

If you’re running at a 12-minute-per-mile pace, it’ll take you about five hours and 15 minutes to complete the marathon. Some runners will finish faster, while others will take longer—there’s no “right” time. The goal is to finish strong and enjoy the experience.

How Long to Train for a Marathon

How long you’ll need to train depends on your current fitness level. Six months (or about 25 weeks) is a good time for beginners who are just starting from the couch. This gives you enough time to build your endurance safely and avoid injury.

If you already have some running experience—like a few 5Ks or 10Ks under your belt—you might be able to train for a marathon in about 16 to 20 weeks. However, a six-month plan ensures a slow, safe progression for most beginners.

But please don’t get me wrong. You can only follow my plan if you’re already healthy.

In other words, you must have a basic fitness level.

Of course, you don’t need to be a seasoned runner, but having a bit of cardio endurance, whether from walking, cycling, or other sports, will help.

If you’re completely new to exercise, consider spending a few weeks building a fitness base before jumping into marathon training. Start with regular walking or light jogging to prepare your body for the demands of running. Check my couch to 5K plan if you don’t know where to start. You can also get started on the treadmill if you too shy to hit the outdoor.

No need to be in a hurry.

The Gear You’ll Need for Marathon Training

Having the right gear is essential for marathon training.

Here’s what I recommend:

Running Shoes

The right gear, particularly your running shoes, plays a critical role in your training. Opt for shoes that provide the perfect balance of support and cushioning. Make sure to break them in with at least 100 to 120 miles before race day to ensure comfort and avoid blisters.

I cannot emphasize this enough. I made the rookie mistake of wearing brand-new shoes for a long run. By mile 5, I had blisters so bad I could barely finish the run. Lesson learned! Now, I always break in my shoes well before race day and stick with the gear I’m comfortable with.

Clothing

Wear moisture-wicking, breathable fabrics like polypropylene or merino wool. Avoid cotton, which absorbs sweat and can lead to chafing. For colder weather, layer with lightweight, breathable gear.

Socks

Invest in high-quality, seamless running socks to prevent blisters. Your socks should be snug but not tight and have some cushioning to keep your feet comfortable during long runs.

Hat and Sunglasses

A lightweight running hat will protect you from the sun and help keep sweat out of your eyes. Sunglasses are also a great addition, especially if you’re running in bright conditions.

Sports Bra (for women)

Women should wear a high-quality sports bra that provides proper support. This is crucial for comfort during long runs, so test it out in training.

The Walk /Run Method

Now let’s break down the ins and out of my plan.

You’ll start with the walk/run method in the early stages of marathon training. This allows you to build endurance without putting too much strain on your body.

For example, your first workout might be one minute of running followed by one minute of walking, repeated 10 times. Over time, you’ll increase the running intervals and decrease the walking until you can run continuously for 30-40 minutes.

Gradual Progression

The key to marathon training is progressing slowly. One of the biggest mistakes beginners make is increasing their mileage too quickly, which can lead to injury. The 10% rule is a good guideline: don’t increase your weekly mileage by more than 10% from one week to the next.

Stick to this rule, even if you feel you can do more. Gradual progression is safer and more sustainable in the long run.

Long Runs: The Heart of Marathon Training

Around week 16 or 18 you should be able to run for more than hour with little or no breaks. That’s when long runs come into the picture. These weekly sessions help you build endurance and mentally prepare for race day.

Start with shorter distances (around 6 miles) and gradually build them up, adding a mile or two each week.

For example, if you start with a 6-mile long run, aim for 6.5 or 7 miles the next week, then 8 or 8.5 the following week. Every few weeks, scale back slightly to give your body a chance to recover and avoid burnout.

As for pace, stick to an easy and conversational pace. You should be able to keep a conversation with a running buddy without huffing and puffing.

Cross-Training

Cross-training is just as important as your running workouts. It helps you build strength, flexibility, and endurance without putting additional stress on your legs. Try activities like swimming, cycling, yoga, or strength training on your non-running days.

These low-impact activities will help improve your overall fitness while giving your legs a break from the pounding of running.

Nutrition: Fueling Your Marathon Training

Proper nutrition is a critical part of marathon training. You’ll need to fuel your body with the right foods to support your training and recovery.

Before your run, eat a light snack with carbs and a little protein, such as a banana, a piece of toast with peanut butter, or an energy bar. This will give you the energy you need without weighing you down.

For runs over 90 minutes, you’ll need to refuel during the run. Energy gels, chews, or sports drinks are great options. Experiment during training to find what works best for your body.

What’s more?

After your run, eat a snack with a mix of carbs and protein within 30 minutes to help your muscles recover. A protein shake or chocolate milk works great.

Sidestep Injury

High mileage exposes you to injury, whether you like it or not. How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for it. It’s okay. Proceed with caution.

Injury prevention is key when training for a marathon. Here are a few tips to help you stay injury-free:

• Follow the 10% rule to avoid increasing mileage too quickly.
• Listen to your body. If something hurts, take a rest day or cross-train instead.
• Incorporate strength training to build stronger muscles that can handle the demands of running.
• Practice good running form to reduce strain on your joints and muscles.

Tapering: Preparing for Race Day

The few weeks leading to your race day are most vital. That’s why all good marathon training plans have a “taper” period. During this period, you taper or reduce your training volume.

This latter training phase helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry. This is how:

• Two weeks out: Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
• One week before: Cut your mileage to half of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week.

The Couch to Marathon Plan

Now that you know how to train for a marathon the right way, let’s get into the actual couch to the marathon training plan.

If you stay consistent with your training, it might take you six months to be in marathon shape. The early training weeks focus on preparing you to be able to run a 5K distance, and then you move up the ladder from there to 10K, then half marathon—and finally transition to marathon-ready shape.

Training properly for a marathon is key since your body needs plenty of time to adjust and adapt to the stresses during training and the race.

The traits of a proper marathon training program consist of:

• Running three to four times per week
• Two to three cross-training days per week
• One to two rest days per week
• One long run a week

If you feel that making the jump to the couch to a marathon training plan is too much, then feel free to check out my other beginner’s plans:

• The couch to 5K plan
• The sub 4-hour marathon pace training plan
• The couch to 5K treadmill plan
• The couch to 10K plan
• The couch to a half marathon plan.
• Before you sign up for a marathon

Note – Click HERE to download the PDF version of my Couch to a Marathon plan.

Recommended Resources: Tools to Keep You on Track

Training for a marathon from scratch can feel overwhelming, but there are plenty of tools out there to help you stay organized, motivated, and supported. From tracking apps to inspiring reads, here’s a list of resources to help make your marathon journey a little easier (and more fun!).

Training Apps

These apps are great for tracking your progress, logging miles, and even finding a little extra motivation when you need it.

• Strava – Perfect for tracking runs, setting goals, and connecting with other runners in your area or around the world. Plus, you can join challenges to keep things interesting.
• MapMyRun – Offers route tracking, customizable training plans, and progress tracking, making it a solid choice for beginners.
• Nike Run Club – Features guided runs with coaching tips, progress tracking, and social features to share your achievements with friends.

Community Support Forums

Connecting with others on the same journey can be a huge motivator. Check out these forums for training advice, support, and camaraderie.

• Reddit: r/running – A supportive community with advice from runners of all levels. From beginner questions to marathon training tips, there’s something for everyone.
• MyFitnessPal Community – Offers a mix of training advice and general health support, plus a community of like-minded runners and fitness enthusiasts.
• Runner’s World Forums – Dive into marathon-specific threads for advice, tips, and inspiration from experienced marathoners and newbies alike.

Must-Read Books for Marathon Training

These books are packed with insights, advice, and stories to keep you inspired throughout your training.

• “Marathon: The Ultimate Training Guide” by Hal Higdon – A classic in marathon training, this guide covers everything from building endurance to race-day strategies.
• “80/20 Running” by Matt Fitzgerald – This book explains the benefits of low-intensity training mixed with occasional high-intensity runs, a popular strategy among marathoners.
• “Born to Run” by Christopher McDougall – Part memoir, part exploration of ultra-running culture, this one will remind you why you started running in the first place.

Gear Recommendations

Having the right gear can make a big difference. Here are a few essentials that runners swear by:

• Garmin Forerunner Watch – For reliable GPS tracking, pace monitoring, and heart rate tracking on the go.
• Foam Roller – Essential for post-run recovery to ease tight muscles and prevent soreness.
• Hydration Pack or Belt – A must for long-distance training, especially in warm weather.

Join the Conversation

Drop a comment below and let me know how your training is going. What’s been the most rewarding part so far? Any challenges you’re working through? Sharing your progress and any tips you’ve picked up can help others who might be going through the same experiences.

This community is here to support you, cheer you on, and swap advice so we can all reach the finish line together. Plus, keeping track of your journey—and seeing others do the same—can be a big motivation boost!

If you’re passionate about running, have you ever thought about making money from it?

No matter if you’re a newbie or a seasoned runner, there are clever ways to monetize your miles.

When I first started running, I never imagined my running could be more than just a hobby. But the more I got into the running community, the more I noticed people making a living—or at least some extra cash—through their love for the sport.

So, if running is already a big part of your life, why not explore ways to make it profitable?

Today, I’m going to share a few ways you can get paid to run—even if it’s just a side hustle.

Get a Job at a Running Store

Obsessed with the latest running gear and gadgets?

Working at a specialty running store could be a great way to get paid while staying close to the running community. From sales to event coordination, working in a running store immerses you in the running world.

I worked part-time at a running store a few years back, and not only did I learn so much about the latest shoes and gear, but I also met amazing people who were just as passionate about running as I was. You also get firsthand knowledge about all the newest trends, which is always a plus.

It’s a great way to build your running knowledge, and who knows? Maybe you’ll climb the career ladder, or even run your own store someday..

If you’re interested in joining a running store, you’ll find it’s not just about working the cash register. Depending on the size of the shop, you could be organizing events, coordinating training groups, or even trying out new gear to share insights with customers.

Launch Your Own Online Running Gear Store

If you’ve been running for a while, you probably know what works and what doesn’t when it comes to running gear. Why not use that knowledge to help other runners by selling products they’ll love?

An online store isn’t a huge investment and lets you share your running passion globally. You can sell custom medals, apparel, or even design your own running gear. For example, custom medals. It is important for every runner. You can design and make a personalized medal at a custom medal manufacturer. They are cheap and beautiful, which is the best selling product in the store.

If you have some creative ideas or want to share your favorite gear with others, setting up an online store can be a fun and relatively low-risk way to earn money.

Start Your Running Blog

If you love running and enjoy writing, starting a blog could be the perfect way to combine both passions. Blogging lets you share experiences, offer tips, and build your personal running brand.

I never guessed how much my blog would grow when I first started. Writing about my personal experiences and sharing what I’ve learned not only helped me connect with other runners but also opened up opportunities for sponsorships and affiliate marketing.

It took time to gain traction, but with consistency and a passion for sharing my love of running, my blog grew. I even started earning through affiliate links and sponsored posts.

Just remember, it’s not an overnight success, but if you love running and writing, it’s a rewarding way to connect with others and build your brand.

Here are some blog niche ideas to get you started:

• Running for beginners
• Endurance training
• Marathon training
• Runners diet
• Running apps
• Running when you’re over 40
• Running for women
• Trail running
• Minimalist running
• Running shoe reviews
• Running motivation
• Yoga for runners

Whatever niche you choose, focus on delivering great content that resonates with your readers.

Become A Running Coach

One day, a friend asked me to help him prepare for his first 5K. I wasn’t certified yet, but I jumped at the chance to help. It was such a fulfilling experience to see him cross the finish line after weeks of training together. That’s when it hit me—I could turn this into something more.

As a coach, you can help new runners start their journey, train for their first race, or even help more experienced runners refine their techniques. Coaching can be done in person or virtually, allowing you to reach clients from all over the world.

I’ve found that coaching is not just about running but also about building connections with people and helping them push past their limits. It’s incredibly rewarding to see someone you’ve coached cross the finish line of their first 5K or marathon.

Become a Brand Ambassador on Instagram

If you love sharing your running journey on Instagram, why not turn that passion into a paycheck? Many brands are looking for influencers who can promote their products, and if you already have a dedicated following, this could be a great way to earn money while doing what you love.

To become a brand ambassador, focus on building a genuine, engaged audience. Brands are more interested in engagement than just follower count, so make sure your content resonates with your community.

Sponsors on Instagram look for two things: a large following (the type of following that suits their target demographics) and high engagement rates. Fake followers are unacceptable.

Create Running Content on YouTube

Are you comfortable in front of the camera?

Starting a YouTube channel focused on running tips, workouts, gear reviews, and your personal running journey could be another avenue to explore. YouTube offers many ways to monetize your content, such as ad revenue, sponsorships, and affiliate marketing.

As a running coach, sharing workout routines, advice for beginners, or even documenting your training for races can attract a lot of attention from fellow runners. The key is consistency—uploading videos regularly and engaging with your audience.

The Conclusion

Hopefully, one or more of these ideas will help you start earning money in the running niche.

Still looking for more ways to make money with fitness? Check the following:

• Become a top athlete.
• Become a certified physiologist.
• Create a product.
• Make YouTube videos.
• Try affiliate marketing.
• Write an eBook.
• Sell your own products.
• Build a running app.
• Create an online course.
• Sell Healthy Food.
• Become a Retailer.
• Fitness Writing.
• Custom Meal Plans.
• Host a seminar or workshop.
• Create a video interview series.
• Start a podcast.

The key is to find what resonates with you and stick with it. Whether it’s writing, coaching, selling gear, or building a social media following, the possibilities are endless. So why not turn your passion into profit and start getting paid to run?

One last piece of advice—don’t rush it. Take time to explore different options and be patient with the process. Success doesn’t come overnight, but if you stick with it, you’ll be amazed at what you can achieve.

What do you think? Have other ideas to share? Drop your comments below—I’d love to hear from you!

Whether it’s your first 5K or you’re gearing up for a marathon, long runs are a big deal in any training plan

I remember how daunting my first long run felt—over an hour on my feet seemed impossible! Yet, these runs soon became the cornerstone of my training, teaching me not just to endure but to thrive over longer distances.

Let me share what I’ve figured out about tackling long runs, from the approach to all the benefits they brin

What is Considered a Long Run

A long run is pretty much any run that goes beyond your usual distance.

Typically, long runs last between 60 to 120 minutes (or more, for advanced runners), and they are meant to be done at an easy pace—slow enough to carry on a conversation without getting out of breath.

The distance in the long run varies depending on your fitness level and what you’re training for. For beginners, a long run might be around 5 to 7 miles.

For more experienced runners, especially those training for marathons, long runs can go up to 16 to 20 miles or more.

As you get fitter, you’ll naturally run longer and stronger, and what once felt like a long, slow run will become your new normal.

Why Are Long Runs So Important?

Long runs bring a lot of benefits you just don’t get from shorter, faster runs

Let me explain some of the reasons why they’re parcel and parcel of any training plan:

1. Builds Endurance. Long runs help your body learn to conserve energy, so you can keep going longer without hitting a wall. The more time you spend on your feet, the better your body uses oxygen and burning fat for fuel, which is especially useful for marathon training.
2. Strengthens Muscles and Bones. Long distances really strengthen your leg muscles and even make your joints more resilient. It’s like building up armor for your legs!. It also builds up the connective tissues and bones in your legs, making them more injury-resistant. Over time, this makes you a more resilient runner.
3. Boosts Mitochondria and Capillaries. Long runs help your body create more capillaries (the tiny blood vessels that deliver oxygen to your muscles) and mitochondria (the energy powerhouses in your cells). This makes your muscles more efficient at producing energy, allowing you to run faster and longer with less effort.
4. Improves Mental Toughness. People don’t talk about it enough, but long runs are huge for building mental toughness. In the beginning, I’d stare at my training schedule and feel a pit in my stomach when I saw a 15-miler. I’d think, “Can I really do that?” But each time I finished, I gained confidence not only in my physical ability but also in my mental resilience.
5. Improves Running Form. The long run is a great opportunity to focus on your running form. When running at a slower pace, you have time to think about your posture, arm swing, and footstrike, which can help you become a more efficient runner overall.

How Far Should Your Long Runs Be?

Your long-run distance depends on your fitness, what race you’re aiming for, and how much time you can commit to training.

That’s why one runner’s long run is another’s recovery workout.

Here’s a general guideline for how long your runs should be based on your target race:

• 5K: 6 to 8 miles
• 10K: 8 to 12 miles
• Half marathon: 10 to 15 miles
• Marathon: 16 to 22 miles

Generally, your long run should make up about 20-30% of your weekly mileage. So, if you’re running 30 miles a week, your long run might be 6-9 miles. The key is to build up gradually—add about 1 mile to your long run each week until you hit your target distance.

Here’s how many miles you should run per week.

Your First Long Run

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

Have a starting point?

Great!

This is how you build it up:

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

DO NOT exceed the upper range, as doing more than your body can handle increases the risks of injury and burnout.

And please don’t give up. Time flies by, and before you know it, you’ll cover 10, 12, 16, or even 18 miles every weekend.

What’s more?

Leave your other runs and cross-training workouts at the same intensity and distance. Trying to change too many variables at once sets you up for injury and burnout. And you don’t want that.

Here’s how to enjoy your long runs.

The Talk Test Explained

Let’s talk about how fast to run your long runs.

Honestly, the easiest way to know if you’re going too fast? Make sure you can talk while you’re running

Sure, you’re pushing yourself but not past the point where you can’t carry on a conversation.

Can’t do it without panting? Then you’re running a little bit too fast. Slow it down.

Running alone? Then, try reciting the pledge of allegiance out loud.

The Nose Test

Another trick I use is the ‘nose test’—if you’re breathing comfortably through your nose, you’re at a good pac

Can’t do it?

Then, you need to slow down until you can.

Rate of Perceived Exertion scale

Rate of Perceived Exertion, or RPE, scale is a tech-free way to estimate how much effort you exert during your runs. This is the essence of running by feel.

Running by feel lets you adjust based on how you’re actually feeling, instead of sticking to rigid pace goals. You speed up when things feel easy, then slow down when you get winded.

On a scale from 1 to 10, in which

• One to three represents easy activities (no more strenuous than walking),
• Four to six is for more moderate activity (the type in which you can maintain a conversation without panting), and
• Seven to ten, during which you push your body to the max.

As a rule of thumb, your long runs should be around 5 to 6 on your RPE scale.

Nutrition: The Secret Ingredient

Running on an empty stomach can feel rough, but a heavy meal before a run isn’t much better.

To be honest, fueling was an area where I had to learn through trial and error. Before one of my long runs, I loaded up on a giant pasta dinner the night before, thinking I was carb-loading like a pro.

But the next morning, I felt sluggish and heavy—not the energy boost I expected.

Timing and what you eat really make a difference in how your run goes.

Now, I keep it simple. The night before a long run, I’ll have something light but filling, like grilled chicken with sweet potatoes or a bowl of quinoa and veggies.

I avoid heavy sauces or greasy food because that slows me down the next morning. I keep breakfast even lighter—a banana with peanut butter or some toast with almond butter. It’s enough to give me energy without weighing me down.

I also learned the importance of fueling during the run itself. Anything over 90 minutes, and I bring along energy gels or chews.

At first, I thought I didn’t need them, but once I started incorporating them, I noticed a huge difference in my endurance.

I’ll take my first gel around the 45-minute mark and then one every 45 minutes after that, washing them down with water. This strategy keeps me going strong, and I no longer hit that dreaded “wall” in the middle of a long run.

Take it from me: what you eat the night before can totally affect how you feel during your long run. Here are a few meal ideas that provide a good balance of carbs and protein without overloading your digestive system:

• Pizza: Keep it simple with a veggie or margarita pizza. Avoid greasy toppings and heavy cheeses.
• Couscous: This light grain pairs well with grilled vegetables and lean protein like chicken or tofu.
• Salmon: Salmon is rich in protein and omega-3s, making it a great choice for runners. Pair it with sweet potatoes for a healthy dose of carbs.
• Grilled Vegetables: Grilled veggies provide essential nutrients without too much fiber, making them a perfect side dish before a long run.

Long Run Variations: Finding What Works Best for You

Long runs are essential, but they don’t have to look the same every time.

Depending on your goals, fitness level, and even mood, there are various ways to approach your long run. Changing things up keeps your runs interesting and allows you to target different aspects of fitness.

Let’s look at a few of the most common long-run variations, each with its unique benefits.

Classic Long Slow run

The long, slow distance (LSD) run is what most people think of when they hear “long run.” It’s a steady, easy-paced run.

LSD runs teach your body to burn fat for fuel, which is especially beneficial for marathon training. By performing these runs by time instead of distance, you’re more likely to avoid fatigue and injuries, and it also gives you flexibility based on how you feel that day. The real goal? Keep it consistent and make sure you’re enjoying the ride.

As a rule, perform these workouts at a conversational pace.

The Negative Split

The negative split is one effective strategy to help you push the pace without overexerting yourself. This involves running the second half of your long run slightly faster than the first.

A form of progression runs, these teach your body to finish strong, which is vital during races. They also help you build speed and endurance at the same time without risking injury from starting too fast. This run can be especially rewarding because you feel yourself getting faster as the run goes on.

To execute it properly, start the first half of your run at a conversational, controlled pace. Once you hit the midpoint, gradually increase your speed and finish the run faster.

For example, if planning a 16-mile run, run the first 8 miles at an easy pace. Then, at the 8-mile mark, gradually pick up the pace for the final 8 miles, aiming to run 10 to 20 seconds faster per mile. Just be sure to choose a pace that’s challenging yet maintainable to the end.

Fartlek Long Runs

If you want to make your long runs more dynamic, add some fartlek intervals. Fartlek means “speed play” in Swedish, and it’s all about mixing up your pace during the run.

I really love this type of training. Fartlek long runs help train different energy systems, improve your speed, and break up the monotony of a steady-paced run. The random nature of the intervals also mimics the unpredictability of race conditions, where you might need to surge to pass someone or speed up for the final stretch.

Here’s how to do them. After warming up, you add short bursts of speed (varying lengths) throughout your run, followed by easy recovery periods.

Fast Finish Long Run

Fast-finish long runs involve running the last few miles of your long run at a faster pace than you started.

This variation is excellent for teaching your body to maintain a strong pace when fatigued.

It helps improve mental toughness and mimics the feeling of pushing through those final miles of a race. However, it’s important to use this method sparingly to avoid overtraining.

Add a fast finish to challenge yourself once you’ve built up enough endurance and feel confident in your long runs. You can aim to hit your marathon pace or even faster for the last 20-30% of the run.

Don’t Diss Recovery

Long runs are tough, and your body will need time to recover. Proper recovery ensures you can continue training hard without risking injury or burnout.

Here are some key strategies for recovering after your long runs:

• Hydrate. Rehydrate immediately after your run. Water is essential, but you might also want to include an electrolyte drink if your run was particularly long or done in hot weather. Avoid sugary energy drinks—stick to water or a simple electrolyte solution.
• Take a Recovery Day. After a long run, taking at least one recovery day is smart. If you don’t want to take a full day off, opt for light cross-training like cycling, swimming, or yoga. Low-impact activities will help your body recover without adding extra strain.
• Stretch and Foam Roll. Stretching after your run can help release any tightness and prevent soreness. Focus on your key running muscles—hamstrings, quads, calves, and hips. Using a foam roller or doing yoga can also help with recovery, keeping your muscles flexible and reducing the risk of injury.
• Eat, please. Eating the right post-run meal is crucial. Within 30-60 minutes of finishing your run, have a snack or meal that includes carbohydrates and protein. This will help replenish your glycogen stores and repair muscle tissue.

Here is what a typical running schedule may look like

• Monday: Interval run
• Tuesday: Rest day or recovery
• Wednesday: Fartlek run
• Thursday: Hill run
• Friday: Easy day
• Saturday: Long run
• Sunday: Rest

Overall, this is just an example.

You can always come up with your training schedule.

I urge you to do so.

Sample Long Run Training Plan for Different Levels

Building up your long run mileage is essential for improving endurance and strength, but it’s important to do it safely to avoid injury.

Here are sample long run plans for beginner, intermediate, and advanced runners, each designed with gradual progression in mind.

Follow these plans as a guide, and remember: listening to your body always comes first.

Beginner Long Run Plan

This plan is ideal if you’re new to long runs or running consistently. I’d recommend that you stick to the 10% rule—don’t increase your mileage by more than 10% per week. Recovery weeks with lower mileage are essential to let your muscles repair and adapt.

• Week 1: 3 miles
• Week 2: 4 miles
• Week 3: 5 miles
• Week 4: 3 miles (recovery week)
• Week 5: 6 miles
• Week 6: 4 miles (recovery)
• Week 7: 7 miles
• Week 8: 5 miles (recovery)

Intermediate Long Run Plan

Goal: Build a strong endurance base for half marathon or marathon training, with a steady increase in mileage.

Once you’re past the beginner’s stage, it’s time to build a strong endurance base for half marathon or marathon training, with a steady increase in mileage. I’d urge you to pay attention to how you feel after each long run. Taking a recovery week every 2–3 weeks with lower mileage can prevent burnout and reduce your risk of injury.

• Week 1: 5 miles
• Week 2: 6 miles
• Week 3: 7 miles
• Week 4: 5 miles (recovery week)
• Week 5: 8 miles
• Week 6: 6 miles (recovery)
• Week 7: 9 miles
• Week 8: 7 miles (recovery)
• Week 9: 10 miles
• Week 10: 7 miles (recovery)

Advanced Long Run Plan

If you’re preparing for a marathon or an ultramarathon, then you should keep on pushing the distance. For advanced runners, pay extra attention to recovery and cross-training. Long distances require increased rest and active recovery. Consider incorporating foam rolling, stretching, and lower-impact activities like swimming or cycling on non-running days to aid recovery.

• Week 1: 8 miles
• Week 2: 10 miles
• Week 3: 12 miles
• Week 4: 8 miles (recovery week)
• Week 5: 14 miles
• Week 6: 10 miles (recovery)
• Week 7: 16 miles
• Week 8: 12 miles (recovery)
• Week 9: 18 miles
• Week 10: 14 miles (recovery)
• Week 11: 20 miles
• Week 12: 15 miles (recovery)

How Do You Prepare for a Successful Long Run?

Do you have a special pre-run meal?

A playlist that keeps you motivated?

Or maybe a recovery tip that’s made all the difference?

Jump into the comments below and share your best tips and personal experiences with your fellow runners.

Let’s keep each other motivated and ready to tackle those miles!

Looking for the best advice on how to make running fun? Then you’re in the right place.

Here’s the truth.

“Running is boring.”

“Ugh, I have to go running after work!”.

“I really don’t want to go running today.”

“I should take a day off, but I’ll go run anyway.”

If these thoughts have ever crossed your mind, then you’re not alone.

Running is hard, and at times, quitting might feel like an option—maybe the only option.

But you know what, quitting is not the way to go if you’re serious about reaching your running goals.

One thing you can do to make sure you stick with your running routine, despite the negative thoughts, is to make your training more pleasurable.

Easier said than done, of course.

Would you like to learn a few tricks that can help you more running more fun?

Then you have come to the right place.

How To Make Running Fun – The 30 Tricks

Here are 30 measures you can take to make running more pleasurable.

Apply them to your training program and you’ll be able to add some extra enthusiasm back into your running routine.

 Make Running Fun – 1. Get The Right Gear

Want to make running more fun (or just less painful)?

Get the right gear as it’s key for helping you avoid pain and injury.

For instance, ill-fitting running shoes can lead to blisters, black toenails, and serious overuse injuries.

Clothing also matters.

Essential items include breathable and waterproof shirts, pocketed leggings as well as clothing for different weathers.

To get the best (and proper) deal, I highly recommend going to a specialist running store, instead of a high street sports shop.

In most of these specialty stores, you can find expert staff (who are runners themselves) that can give you personalized gait analysis and set you off with the right gear.

 Make Running Fun – 2. Slow Down

Many beginner runners start off at a sprint, but quickly flame out.

That’s the classic rookie mistake and the reason so many fall out of love with running.

So, how do you start the right way?

What I’d recommend you do is to alternate easy jogging and walking—say a minute of each.

That’s what’s known as the walk/run method, and it’s the best way to get fit without getting hurt.

As your training progresses, adjust your intervals.

Increase the time spent jogging while taking less and less time for recovery until you’re running for 30 to 45 minutes a session without panting for air.

Even then, don’t be hard on yourself.

Make it a rule stick to a conversational pace.

You should be able to hold a conversation with a training buddy without gasping for air.

You used to be a runner?

Here’s how to start running again.

 Make Running Fun – 3. Set The Right Goals

Before you start running or decide to take your running to the next level, you’ve to have an idea about what you want to achieve.

Do you want to lose weight?

Are you looking to improve your 5K timing?

Do you want to be a role model for your kids?

You have to know your goals then set the right ones.

By doing so, you give yourself something to work toward— even when that inner mind chatter suggests otherwise.

Just know that running goals don’t have to be that complicated.

In fact, they can be as simple as running three times per week or losing 15 pounds.

Once you want to take your training to the next level, make your goals more specific, like running a sub-30-minute 5K or completing a marathon race distance in less than four hours.

This also does wonders to your running motivation.

 Make Running Fun – 4. Reward Yourself For The Tiniest Progress

Studies show that self-rewarding helps improve motivation—running is no exception.

In fact, regardless of the habit you’re trying to build, getting your brain to link the pleasure of the reward with the activity makes it more likely for you to succeed.

That’s a good thing if you ask me.

What’s more?

Your achievement DO NOT have to be big to call for celebration.

In fact, rejoice in everything—even the tiniest progress.

Some of the best rewards include:

• Taking a long nap,
• Binge-watching your favorite show,
• Buying a new running outfit,
• Getting new shoes,
• Having dinner out with a friend,
• Spending the evening at the movies.

 Make Running Fun – 5. Race

Running to get in shape is one thing.

Training for a race is an entirely different experience.

In fact, the first time I trained for a race was a big turning point for me. That’s when I felt like a real runner for the first time in my life.

Just don’t sit around, waiting for the perfect race.

Instead, go and register for that race—any practical race— in advance.

Luckily, there are plenty of other races to choose from: mud runs, obstacle races, trail races, or even go the extra mile—literally—with ultra distances, ranging from 50K to a 100-miler or more.

You can also train for a sub 20 5K race.

 Make Running Fun – 6. Change up Your Running Routine

Another simple thing you can do to make running more fun is to explore a new running route.

This will definitely spark drastic changes in your attitude and approach toward the sport.

Look up an open road, a new trail, or a state park—preferably where you can immerse yourself in the beauty of nature.

You should also keep changing your running routes on a regular basis—never let routine settle in.

 Make Running Fun – 7. Take a Break

Feeling a bit burned out?

Maybe it’s time to put some distance between you and your running.

I know it’s cliché, but absence makes the heart grow fonder.

If the time spent away from running doesn’t make you appreciate it, then it’s time to find a new sport.

 Make Running Fun – 8. Try A Running Streak

Don’t get me wrong.

I’m not suggesting that you go running naked through a public place.

That’s criminal behavior.

I don’t want you to end up in jail because of me.

In the running world, streaking refers to running on consecutive days for a specific period of time, usually for more than a month or so.

My longest streak lasted for two months.

Your streaking goal is simple: aim to run at least a mile every day for three months.

As the weeks go by, add 5 to 10 minutes to your daily runs until you’re doing it for an hour or so.

As a rule, you should already be at moderately high training mileage before you start a streaking routine.

This ensures that your body is well adjusted to increased load—or else, you’re risking injury and you don’t want that.

Here’s how long does it take to run 3 miles a day.

 Make Running Fun – 9. Stay in The Moment

This might sound like the type of advice you’ll usually hear in new age circles, but it’s not all bogus.

The stuff works.

I mean, just think about it for a moment.

All there is the NOW.

No past.

No future.

Only the eternal moment of the NOW.

Here’s how to practice:

First of all, get into the right mindset: clear your mind, breathe deep, stand tall, relax your body, and set your intention on staying in the moment.

Next, focus on what you’re doing and your surrounding.

Bring your attention to your gross motor movements, the temperature, the wind, the elements, and go through every one of your senses: smells, sounds, everything.

 Make Running Fun – 10. Give it Time

Making running more fun doesn’t happen overnight.

It actually takes time, and trying to rush things out is never the path to a healthy and happy relationship.

It’s a long-term commitment (with lots of ups and downs just like a real relationship).

Time will tell in the end.

If your current running routine is not working out according to your expectations, then give it time.

Try out different things, change up your routine, reevaluate your goals, ask for help, and get the support you need.

Here’s how to overcome your running excuses.

Make Running Fun – 11. Get a Running App

You can find tons of fun, cheap (often free) running apps you can start using right away to make your runs more fun.

These apps not only track your runs, but also inspire you with music, provide valuable coaching, keep you safe, and so on.

Here are some of my favorites:

• Couch to 5K. One of the most popular apps in the running world. The C2K app is ideal if you’re looking to go from zero to a true runner. The app guides you through three 30-minute sessions per week to get ready for a 5K race within two months.
• Zombies, Run! This app turns your running sessions into a game that takes place in the middle of the aftermath of an apocalyptic zombie world. The app provides a series of stories and missions for you to listen to and complete as you run.
• Rock My Run. For music lovers, this app is a must. As the name implies, RockMyRun is an app that provides the best workout music so you can maintain your energy and keep up a rockin’ pace while running.
• This is one of my favorites. Runtastic has a more detailed approach to tracking and will record duration, elevation gain, distance, speed, calories burned, and more. It’s ideal if you’re a running nerd like me.

Make Running Fun – 12. Run at Night

Yes, you heard that right.

Maybe this is something you have never done, and not considering to do anytime soon.

Of course, be careful with —especially if you fear for your safety.

To err on the side of caution, run in safe and well-lit areas while wearing reflective gear (even a headlamp if you had to).

You should also consider bringing a pepper spray or partnering up with a buddy or group for extra safety.

Here’s the full guide to safe outdoor running.

 Make Running Fun – 13. Run Naked

Again, don’t get me wrong.

What I mean is, run with yourself, and nothing else.

Leave your music, GPS, and the rest at home so that you can focus on the workout.

This is going to be a new experience—especially if you’re a tech addict obsessed with performance metrics.

When running naked, you log the miles for the sake of the sport.

You run for yourself, you compete with yourself.

Additional resource – How to Do a Run Streak

 Make Running Fun – 14. Buddy Up

Another way to make running more fun is to train with a friend.

In fact, training with a partner is ONE of the best ways to get you committed to your training program.

With the right training partner, you can explore new running routes, try out new running workouts, and gab about the latest episode of The Walking Dead.

don’t be shy and do approach a lot of runners, and keep in mind that if you don’t ask, the answer will always be no.

Ask around.

Join a running club.

Befriend other runners.

Use online running communitiesto match yourself up with a suitable running buddy.

 Make Running Fun – 15. Watch TV on the Treadmill

Feeling bored on the treadmill?

Try this.

Watching television helps make treadmill runs more fun.

I tend to prefer humor shows for short runs and drama or police shows for longer runs.

Some of my favorite treadmill shows include:

• The Big Bang Theory,
• Amy Schmidt,
• BoJack Horseman,
• The Blacklist,
• The Flash, and

Need more structure for your treadmill workout?

Try my Couch to 5K treadmill plan.

 Make Running Fun – 16. Listen to Music

I’m a big fan of music.

The running music I choose depends on my mood.

I usually pick different songs for different purposes: a high-energy playlist for faster-paced and interval workouts and a relaxed playlist for my recovery and long runs.

Science also agrees.

According to research out of the Brunel University in London, subjects who listened to music while exercising were able to run farther, swim faster, and bike longer than usual.

To get the most out of music, look for songs with the right tempo and groove.

I recommend playlists organized by BPM (beats per minute).

Apps like Tempo Run and RockMyRun are fantastic for helping you do that.

 Make Running Fun – 17. Try a Podcast

Not a fan of music?

Try a podcast.

You can find plenty of running-related podcasts on the web by just doing a simple Google Search.

Also, feel free to listen to other types of podcasts covering a broad range of topics.

My favorite is the 4-Hour workweek blogger Tim Ferris.

He talks about all things fitness, health, adventure, finance, startup, business and everything in between.

Audiobooks are an option, too.

Additional resource – What’s the best temperature for running

 Make Running Fun – 18. Try Fartlek

Fartlek is a Swedish training term that means “speed play,” and it’s all about performing sprints while following no specific structure

Here’s how to do them?

After a proper warm-up, sight an object in the distance, whether it’s pole, a car, a cat, a person, or the end of the block then sprint to it as fast as you can.

Once you reach it, slow down, recover and sight the next object.

Keep doing it until you can’t do no more.

 Make Running Fun – 19. Add Bodyweight Exercises to Your Run

This is not only a fun way to change up your runs, but it can also help you build both strength and stamina.

Add bodyweight exercises to your run by performing do-anywhere moves, such as push-ups, squats, pulse lunges every 5 minutes you spend running.

You can also do some  jump roping for a few minutes.

This is like adding a CrossFit elements to your runs.

 Make Running Fun – 20. Try Hill Reps

Hill training is a crucial part of any running program—whether you are a recreational runner or an elite athlete.

It builds power and strength like nothing else.

Here is how to proceed:

Locate a long hill that should take you at least five minutes to run up.

Then after a 10-minute dynamic warm-up, run up the hill at a sustainable pace, turn around and recover on the way back down.

Repeat the cycle three to five times (or until you can do no more).

For more,  learn how to design your own running program.

 Make Running Fun – 21. Smile While Running

I know it sounds awkward.

But, research shows that faking a smile tricks the brain into releasing the good-feel chemicals, such as endorphins, and serotonin, associated with states of happiness and euphoria.

Not only that, research shows that smiling decreases recovery time from stress and lowers heart rate.

Here’s how to put it into practice.

Build the habit of greeting every person you pass with a heartfelt nod, a good morning, or a big smile.

 Make Running Fun – 22. Do a Ladder Workout

This is another variation of the traditional interval workout.

A ladder workout is a well-known form of speed work interval workout in which you climb, down, or both in speed and distance as the workout progresses.

As a rule, run each interval a bit faster than the preceding one, then jog for 100 to 200 meters for recovery between each interval.

Here is how to proceed:

After a 10-minute dynamic warm-up, run 100m, rest, run 300m, rest, run 400m, rest, run 500m, rest, and so on until you can do no more.

Then finish your sprint workout with a cool down.

 Make Running Fun – 23. Run to Your Favorite Restaurant

Although I don’t usually recommend rewarding your hard effort by indulging in an unhealthy meal, this time, I’m making an exception.

To do this, pick a food or snack spot you’ve been dying to try, plan the running route, then run all the way there.

Or you can also prepare in advance (or order) a huge meal to feast on when you return home from your run.

Whatever you like the most go for it.

Try to avoid junk food, opt for healthier or homemade food.

My favorite: Indian food.

 Make Running Fun – 24. Try Motion Meditation

If you want to sense what it’s like to run with the mind and body in union, try meditating while logging the miles.

By doing this, you’ll be taking transcendental strides toward achieving a more focused and calm mind while running.

In fact, I do believe that the time you spend running is perfect for meditating because of the repetitive nature of the sport.

If you don’t know how to do this, then this post on Zen Running from Leo at the Zen Habits Blog.

You can also repeat affirmative words or mantra during your run.

Sometimes you just need to shut the world out and tune in with yourself.

 Make Running Fun – 25. Try Trail Running

Trail running is an integral part of any training program.

locate a nearby trail—preferably ones that cross waterways, mud, or rivers—and just get in there and run.

You can also sign up for any mud run or obstacle race course.

For more on trail running, check my full guide here.

 Make Running Fun – 26. Try a New Running Form

Two of the most well-known techniques are the Chi Running and Pose Method alternative running forms.

I have personally tried Chi Running, and it’s quite good—especially the keep yourself tall with a slight lean forward technique.

Maybe it’s time you try it out and see for yourself.

 Make Running Fun – 27. Try a Running Breathing Ratio

Having trouble breathing properly while running?

Try synchronizing your breaths with your foot strikes, in what’s known as rhythmic breathing.

In theory, breathing this way not only helps you stay more focused (and in the present) but may also prevent injury.

That’s a good thing if you ask me.

Of course, the exact breathing ratio will depend, mostly, on your running intensity and fitness level, but for a beginner, I’d recommend a 2:3 breathing ratio pattern.

This involves running for three steps on the inhale, then out for two steps. In for three steps, out for two steps…

I think you get the big picture here.

 Make Running Fun – 28. Do a Negative Split

Instead of keeping the same level of intensity/speed throughout your run, perform the first portion of the workout 10 to 15 seconds per mile slower than your average 5K pace.

Then, once you reach the halfway mark, speed it up, and run the rest of the distance 10 to 15 seconds faster than your average 5K pace.

For the last few hundred yards, go as fast as you can without fainting.

 Make Running Fun – 29. Join a Running Club

If running with just one partner didn’t do the trick, then join a running club.

These clubs are freaking everywhere, and chances you are already living near one right now.

Most of these clubs also cost a few bucks a year and might organize a free event every now and then.

The competitive sprite of a running group can encourage you to push a little bit further and harder than you’d do when you go solo.

How To Make Running Fun – The Conclusion

There you have it Making your runs more fun is just as simple as taking a few of the above measures The rest is just details

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

Thank you for dropping by