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Are you curious about setting a realistic goal time for your 10K run? You’ve landed in the perfect spot!
As someone who’s been through the journey from a first-time 10K runner to a more seasoned one, I understand the importance of setting achievable goals. It’s not just about the clock; it’s about aligning your goal with your current fitness level and aspirations.
The perfect goal does more than just give you something to aim for. It’s the secret sauce that keeps your training spicy and your motivation high and ensures that when you blaze across that finish line, you’ll be punching the air in triumph, no matter what time the clock shows.
In this post, we’re diving deep into the world of average 10K times. Stick with me, and by the end, you’ll be in the know – understanding not just the typical 10K finish times but also the key factors that can speed you up or slow you down.
Sounds like a good idea?
Let’s dive in.
What is The 10K
Also known as a 10-kilometer race, the 10K is a long-distance running event covering 10 kilometers or approximately 6.2 miles. It’s a popular distance among runners of all levels, from beginners to elite athletes.
Why? Well, in my experience, the 6.2-mile race strikes a perfect balance. It combines the endurance needed for marathons with the speed demanded by shorter races like 5Ks. For me, it’s the sweet spot of all running events.
What’s A Good 10K Time?
“What’s a good 10K time?” Ah, the question that echoes in every runner’s mind! But here’s the thing – there’s no one-size-fits-all answer. See, ‘good’ is such a personal term in the running world. For some, cracking a sub-60 minute 10K is a dream come true, while others aim for a blistering sub-40 minute time.
It’s all about perspective. Different runners, different aspirations, different definitions of success. From my journey, I’ve learned that your ‘good’ time should be about outdoing yourself. Set a personal goal, train for it, and when you achieve it, that’s your moment of triumph. It’s about pushing your limits, reaching new heights, and reveling in your own progress. That’s the beauty of running – it’s a love affair that keeps growing with every step.
But, if you’re into numbers and looking for a more concrete benchmark, let’s dive into what the average times look like.
The Average 10K Time
When we talk about average times for a 10K, remember there’s no universal standard. For beginners, a lot depends on factors like fitness level, age, past injuries, and the fervor with which you approach your running goals.
In the United States, average times for beginners by gender are:
Men: Around 53 minutes.
Women: Approximately 63 minutes.
These figures are just starting points. They’re not rigid benchmarks but rather general indicators of what you might expect as you embark on your 10K journey. As a beginner, your focus should be on personal progress.
Concentrate on improving your performance rather than fixating on these averages. With dedication and consistent training, you’ll likely see your 10K time improve significantly.
Here’s the kicker: regular training can lead to remarkable progress. I’ve seen runners start with average times and then, months later, effortlessly clock in under 60 minutes. For the truly dedicated, joining the sub-40-minute club is a testament to their hard work and passion.
Factors Impacting 10K Time
When it comes to nailing that 10K race time, it’s not just about lacing up and hitting the pavement – trust me, I’ve been there! There’s a whole bunch of factors at play, each one adding its own unique flavor to your running journey. Understanding these elements is crucial to setting achievable goals and crossing that finish line with a sense of victory. Let me walk you through a few key factors:
Fitness Level: Your current fitness level is like the foundation of your 10K house. It’s a huge determinant of your race time. I’ve noticed that the more I run and engage in endurance training, the better my times get. It’s a straightforward equation: more fitness equals faster times.
Age: Ah, the age factor. Yes, it does play a role. Generally, younger runners might have an edge due to higher levels of fitness and quicker recovery. But hey, don’t let that dishearten you. I’ve seen many seasoned runners who give the young guns a run for their money!
Training: The way you train is like the recipe for your 10K success. The consistency, intensity, and type of training are all crucial. A well-rounded plan that includes speed workouts, long runs, and essential rest days can significantly enhance your performance. It’s like cooking a gourmet meal – you need the right ingredients in the right amounts.
Motivation: Here’s a big one – motivation. It’s the fuel for your running engine. Highly motivated individuals often push harder, both in training and on race day. I always try to keep my motivation high, as it directly impacts my performance. Remember, the mind runs the body.
Injury History: Last but not least, if you’ve had running-related injuries, like I have, managing them effectively is key. Proper rehabilitation and preventive measures are essential. Ignoring injuries can seriously hamper your training and race-day performance. It’s like trying to run with a flat tire – not a smooth ride!
10K Race Pace Chart
Ready to tackle a 10K race but unsure of your finishing time? This 10K pace chart predictor can help you estimate your maximum potential. Think of it like a crystal ball, showing you a possible future, but keep in mind that it’s not set in stone. You may exceed it and reach new heights or fall short and learn from the experience. Either way, give it your best shot and aim high.
Remember – This is only a prediction of your maximum potential—glorified fortune-telling—. It might not be the reality on the ground.
Age and gender can affect your 10K time, but don’t let them limit you. A study by Run Repeat found that younger runners tend to have a faster average pace than older runners, but that’s not a rule set in stone. You can still defy expectations.
According to the same study, the average competitive 10K time in the U.S. is around 58 minutes for men and 1 hour and 6 minutes for women.
But what does “competitive” mean, anyway? It’s a relative term, depending on your context and goals. For some runners, finishing a 10K is already a huge achievement, regardless of the time. For others, aiming for a podium or a personal record is the ultimate goal. Where do you stand on this spectrum? Find your sweet spot and chase your dream.
To help you visualize your potential, the following charts show averages of 10K times by sex and age in the standard format of hours, minutes, and seconds.
World Records and Elite Performances
When we talk about 10K race times, it’s essential to acknowledge the elite performances that set the bar at an astonishing level. These world records serve as a testament to the incredible dedication, training, and talent of elite athletes.
As of now, the current men’s world record for the 10 km distance is held by Joshua Cheptegei of Uganda, who clocked an astounding time of 26 minutes and 11 seconds. That’s an average pace of about 4 minutes and 12 seconds per mile!
For women, the world record belongs to Letesenbet Gidey of Ethiopia, who had a remarkable time of 29 minutes and 1 second.
While world records and elite times are awe-inspiring, they should serve as motivation rather than a source of pressure.
As a recreational runner, your journey is about enjoying the sport, reaching personal milestones, and embracing the sense of accomplishment that comes from setting and achieving your own goals. In the upcoming sections, we’ll delve into practical training tips and strategies to help you progress on your 10K journey, no matter where you currently stand.
So What 10K Finishing Time Should I Aim for Then?
Wondering what finishing time you should aim for in a 10K race? It’s a bit like aiming for a target with a bow and arrow – you want a goal that challenges you, but isn’t so ambitious that it’s out of reach. From my running experiences, the best advice I can give is to aim for a time that suits your current fitness level on race day. Don’t set your sights on a bullseye that’s too far off.
Running a 10K is no small feat – it requires preparation, determination, and stamina. If you’re new to this, like I was once, don’t set a goal that’s too lofty for your first race. Start with something achievable and work your way up. It’s great to have ambitious goals, but biting off more than you can chew can lead to injury or burnout. Trust me, it’s far better to cross the finish line feeling strong and proud rather than injured and disappointed.
What do I consider a good 10K time? It’s like reaching a stunning lookout point on a hike – something around 45 to 50 minutes. This time is an average based on 10K times across various ages and genders worldwide. It’s the sweet spot where you enjoy the view and also feel a sense of accomplishment for making it to the top.
To hit this finish time, aim for a pace of about 8 minutes per mile. Seasoned runners often cross the finish line in under 40 minutes, which is less than 7 minutes a mile. But for beginners, remember, it’s about the journey, not just the finish line. Focus on your own race, pace, and experience.
If you’re eager to maximize your long runs, you’ve come to the right place! Let me share my journey and insights into making the most of these essential workouts.
Long runs are a cornerstone of endurance training, renowned for enhancing fat oxidation, burning calories, boosting endurance, and getting you race-ready.
A word of advice: if you ever need to skip a workout, make sure it’s not your long run. These sessions are golden opportunities to practice everything from hydration to nutrition and gear strategies, setting you up for success on race day.
But let’s be clear: long runs aren’t just about putting one foot in front of the other. There’s a variety to choose from, each with its unique benefits, catering to different fitness levels and goals.
Worry no more.
In this article, I’m going to unpack the most popular long-run variations that will suit you whether you’re eyeing a half marathon, dreaming of conquering a marathon, aspiring for an ultramarathon, or just eager to level up your running game.
We’ll explore the ins and outs of:
The long, slow run (your endurance bestie)
The progression long run (hello, speed!)
The negative split long run (finish strong!)
The race pace long run (keeping it real)
The marathon long run (the ultimate test)
And so much more
Ready to discover which long-run recipe will spice up your training? Let’s lace up and dive in!
Classic Long Slow Runs (LSD)
When embarking on a journey as a runner, one of the foundational elements is the classic long slow run, often referred to as “LSD runs” in the running community. These runs are essential, not just for building basic endurance but also for strengthening muscles and bones.
They’re also a key component in improving your body’s ability to utilize fat as fuel, giving you a metabolic boost for better endurance, research shows.
The trick with LSD runs is to focus on the time spent running rather than the distance covered. This approach helps in pacing yourself better, avoiding fatigue, and preventing injuries.
Now, let’s talk about the pace of these runs. As a rule, aim to be running fast (or slow) enough that you can keep a casual conversation, enjoy the surroundings, and not even notice the passing of time.
Your goal is to keep a consistent and steady pace throughout the entire session. No sudden bursts of speed or fluctuations in your running rhythm. By holding back, you allow your body to adapt and develop the endurance necessary to tackle longer distances.
Progression Long Runs
Progression long runs are a step up, starting at a comfortable pace and gradually ramping up the intensity. The goal here is to challenge your ability to maintain pace and effort as fatigue accumulates.
Why should you give progression runs a shot? Well, research has shown that incorporating progression runs into your training can lead to significant performance improvements. By gradually increasing your pace during the second half of your run, you challenge your body to adapt, pushing your limits and enhancing your aerobic capacity.
The key is to start with an easy pace, allowing your body to warm up and find its rhythm. Begin your run at a pace that feels comfortable, even a bit slower than your usual training pace. But as you progress through the run, turn up the dial, increasing your speed gradually.
Depending on where you are in your training cycle, your progression run might take you to new heights. Towards the end of the session, you might be cruising at a pace that’s close to your marathon goal or even your lactate threshold pace.
Fartlek Long Runs
Fartlek runs, a concept originating from Sweden, mean “speed play.” These runs mix up long runs with intervals of faster and slower running, adding a dynamic and adaptable element to your training.
When you vary the intensity and pace throughout your long run, you challenge your body in unique ways. This dynamic variation boosts your cardiovascular fitness, enhances your speed, and improves your overall performance. What’s not to like, really?
After warming up for 10 to 15 minutes at a comfortable, conversational pace, start injecting random surges throughout the session. How? Every 10 to 15 minutes, pick a random object in the distance and increase your pace until you reach it. This could be a faster jog or a full sprint, depending on your fitness level.
The beauty of these intervals is their random nature. Embrace the spontaneity and let your body respond to the challenge. Speed up for an undefined amount of time or distance, keeping yourself on your toes and pushing beyond your comfort zone.
Fast Finish Long Run
One of the best training strategies for long-distance runners, the fast finish long runs forces you to keep logging the miles fast while fatigued. This type of training is particularly effective once you have established a solid base mileage.
Aim to schedule them every third or fourth long run, giving yourself enough recovery time and allowing your body to adapt to the demands.
Here’s how to do them right. Begin with your normal long-run pace and gradually work into faster paces during the last portion of the session. In fact, you should aim to run the last portion of your run at or near your goal race pace. This part should be challenging but achievable.
However, here’s a friendly reminder: don’t turn all your long runs into fast finish sessions. You don’t want to exhaust yourself by constantly running at race pace. That’s like sprinting a full marathon every weekend! Remember, balance is key.
Back-To-Backs
Serious runner: who is serious about logging the serious miles every week? Then, doing back-to-back long runs is the way to go for boosting your weekly load.
This involves two consecutive long runs, usually on a weekend, focusing on building stamina and adapting to running on tired legs. Both workouts are performed at an easy, conversational pace with the main objective of improving stamina and boosting confidence.
In most cases, this type of training is often employed by ultra-marathoners to increase their weekly mileage while keeping injury risk at bay. For example, let’s imagine you’re training for your first 50K (31 miles) and are prepping for your peak weekend. It’s safer to run 25 kilometers on Saturday and 15 the next day instead of trying to squeeze the whole 40K in one session.
What’s more?
Back-to-backs allow you to practice running tired legs, which is key for keeping a strong pace during long-distance events.
Here’s how to do them. Break down your peak weekend in two, and then complete part I on the first day and Part II on the second day. You can do this any day of the week, but it’s commonly done during the weekend.
The Surge Long Run
The surge long run adds an element of unpredictability to your training. It involves injecting bursts of speed into a regular long run, followed by returning to your normal pace.
The madness behind the method? These surges are like little tests, little challenges you throw at your body unexpectedly. They shake things up, forcing your heart, lungs, and muscles to adapt quickly. This kind of training improves your running economy, boosts endurance, and prepares you mentally and physically for the unpredictable nature of race day.
In a race, you often need to speed up to pass someone or maintain pace. Surge long runs train your body and mind for these unpredictable changes in speed.
Plus, let’s be honest, it’s thrilling! It’s a chance to feel that rush, that burst of energy. It’s like playing a game with yourself – how fast can you go, how quickly can you recover? It turns an ordinary run into an exciting, dynamic workout.
If you’re new to this type of training, start with just a few short surges in your long run and gradually increase the number and length of these bursts. You should also decide in advance when you’ll do your surges. For instance, you might plan a 30-second surge every 10 minutes.
Trail-Specific Long Runs
Trail running is a whole different beast compared to your regular road runs. It throws in a bunch of wild cards – think rugged, technical terrain, those sneaky steep hills (I mean, where do they even come from?), and, of course, the whims of Mother Nature herself. It’s like an obstacle course out there!
But here’s where it gets exciting: trail-specific long runs. Imagine taking your usual long runs and sprinkling in a generous dose of elevation changes – we’re talking both uphill sprints and daring downhill dashes. It’s like adding a secret sauce to your training regimen!
Why bother? Integrating these elevation changes is like giving your body and mind a whole new set of challenges. It’s about pushing your limits and getting comfortable with being uncomfortable.
And the payoff? Oh, it’s sweet. You’ll see a noticeable boost in your muscle power, a leap in your strength levels, and an endurance engine that just won’t quit. Plus, your trail running form will thank you big time.
But wait, there’s more! While you’re at it, remember a few key tips:
Gear Up Right: Make sure you’ve got the right shoes for the job – ones that can handle the rugged terrain and offer good grip.
Stay Hydrated and Fueled: Long runs mean you need to keep your energy up. Pack some water and snacks to keep you going.
Listen to Your Body: This new challenge will be tough but don’t push through pain. Adapt and adjust your training as needed.
Enjoy the Scenery: One of the best parts of trail running is the view. Soak in the beauty of nature around you!
Hill Long Run
If hilly terrain is on the menu, it’s time to add a hill long run to your training recipe. This isn’t just a workout; it’s your secret weapon for building leg and mental strength you need to dominate those hills on race day.
But wait, there’s more to hills than just muscle building. They also improve form. Uphill sprints? They teach you to lean forward and pump those arms like a pro. Downhill runs? They’re all about learning control and stability, so you’re not just barreling down like a runaway shopping cart.
And, as I hinted earlier, if your upcoming race features hills, practicing on similar terrain is priceless. Even if your race is as flat as a pancake, the strength and endurance you gain from hill training will still give you an unbeatable edge.
To ace this workout, here’s what you need to do:
Find the perfect route. Aim for a 16-20 mile loop. Start with a few flat miles to warm up, then hit a series of rolling hills. Top it off with a gradual descent for a triumphant finish. Living in a flat area? No sweat! A quick drive (let’s say, 30 minutes max) should land you at the ideal spot.
What’s more?
Pacing is super important. Start slow on the flats, then gradually increase your effort on the hills. Remember, it’s a marathon, not a sprint!
Marathon Pace Runs
Last but not least, the most challenging type of long run you can do is run them at a race pace.
Think of marathon pace runs as the dress rehearsal for your big race day.
They’re, in fact, part and parcel of the marathon training toolkit. During this variation, you’re not just logging the miles, but you’re actually running segments of it that mimic the pace you aim to maintain during your race. This is what race-pace running is all bout.
And if you never run for extended periods at your goal race pace, then you may lack the mettle and confidence on race day.
Start your long-pace run with easy running for around 20 percent of the total time/distance. Then, run the remaining 80 percent at the goal race pace. Following the race pace effort, log in a few easy miles to bring your heart rate and breathing to normal levels.
For example, a long run of 16 miles would consist of 3-4 miles at an easy pace, 10 miles at a race pace, and 2-3 miles at an easy pace. Yes, it’s that simple.
Integrating Long Runs into Your Training
Long runs are a crucial component of any distance runner’s training regimen. To maximize their benefits, it’s essential to combine different types of long runs strategically in your training schedule. Here’s how you can integrate them effectively, along with sample training plans for various experience levels.
Beginner Marathon Training
Weeks 1-8: Building a Solid Base
Long Slow Runs (LSD): 2-3 runs per week, each 10-14 miles, focusing on building endurance.
Progression Run: Once a week, gradually increase your pace throughout the run.
Fartlek Run: Once a week, incorporate speed play for agility and speed enhancement.
Rest/Cross-Training: 1-2 days for recovery or alternative exercise forms.
Weeks 9-16: Gearing Up for Race Day
Long Slow Runs (LSD): Increase to 14-18 miles per run, 2-3 times a week.
Progression Run: Continue once a week.
Fast Finish Run: Once a week, end the last 2-4 miles at your target race pace.
Fartlek Run: Once a week, maintain your speed play routine.
Rest/Cross-Training: 1-2 days as before.
Beginner Trail Marathon Training
Weeks 1-8: Building a Solid Base
Trail-Specific Long Slow Runs (LSD): 2-3 runs per week, each 10-14 miles on trails, focusing on building endurance and adapting to varied terrain.
Hill Long Run: Once a week, choose a route with rolling hills to build strength.
Fartlek Run: Once a week, on trails, for speed and adaptability.
Rest/Cross-Training: 1-2 days for recovery or alternative exercises like hiking.
Weeks 9-16: Gearing Up for Race Day
Trail-Specific Long Slow Runs (LSD): Increase to 14-18 miles per run, 2-3 times a week, on trails.
Hill Long Run: Continue weekly on challenging terrain.
Fast Finish Run: Once a week, end the last 2-4 miles at a strong pace, ideally on a trail.
Fartlek Run: Once a week, maintain your trail speed play routine.
Rest/Cross-Training: 1-2 days as before.
Intermediate Half-Marathon Training
Weeks 1-8: Laying the Foundation
Long Slow Runs (LSD): 1-2 runs weekly, each spanning 10-12 miles.
Progression Run: Once weekly, with a gradual increase in pace.
Fartlek Run: Once a week for speed.
Rest/Cross-Training: 1-2 days.
Weeks 9-16: Advancing Your Training
Long Slow Runs (LSD): Increase your runs to 12-14 miles, 1-2 times a week.
Progression Run: Continue weekly.
Fast Finish Run: Integrate a race-pace finish for the last 2-4 miles once a week.
Fartlek Run: Maintain weekly.
Rest/Cross-Training: Keep up the 1-2 rest days.
Advanced Ultra-Marathon Training
Weeks 1-8: Building Ultra Endurance
Long Slow Runs (LSD): 2 runs per week, each 14-16 miles.
Progression Runs 1-2 times weekly, increasing pace gradually.
Fartlek Run: Once a week for speed flexibility.
Rest/Cross-Training: 1-2 days.
Weeks 9-16: Peak Training
Long Slow Runs (LSD): 2 runs weekly, each 16-18 miles.
Progression Runs: Maintain the 1-2 weekly sessions.
Fast Finish Run: Incorporate a race-pace end for the last 2-4 miles once weekly.
Fartlek Run: Continue weekly.
Rest/Cross-Training: As before, 1-2 days.
Advanced Ultra-Trail Marathon Training
Weeks 1-8: Building Ultra Endurance
Back-To-Backs: Incorporate back-to-back long runs on weekends, each 14-16 miles, on trails.
Hill Long Run: Once or twice weekly, focusing on elevation gains and technical terrain.
Fartlek Run: Once a week on trails.
Rest/Cross-Training: 1-2 days.
Weeks 9-16: Peak Training
Back-To-Backs: Continue with back-to-back long trail runs, increasing distance to 16-20 miles.
Hill Long Run: Maintain the 1-2 weekly hill-focused sessions.
Fast Finish Run: Once weekly, include a strong finish on a trail run.
Fartlek Run: Continue weekly.
Rest/Cross-Training: As before, 1-2 days.
Remember to adapt these plans to your individual needs and consult with a coach or trainer for personalized guidance. Balancing different long-run types will help you develop a well-rounded skill set and achieve your running goals.
Final Thoughts
The key to becoming a well-rounded distance runner is to incorporate these long-run variations strategically into your training plan.
Experiment with different types, durations, and paces to find what works best for you.
Remember that the journey to becoming a better runner is an ongoing process, and each of these long-run types offers a unique path to improvement.
So, lace up your running shoes, hit the road or trails, and embark on the adventure of discovering the power of long runs.
Whether you’re aiming for a marathon, a half-marathon, or simply seeking to conquer personal milestones, these variations will be your trusted companions on your running journey. Happy running!
Looking for the best guidelines on how to start running on a treadmill?
Then you have come to the right place.
Here’s the truth. the treadmill is thee best way to get into the world of running without risking injury or burnouts. How come? Keep on reading.
In today’s post, I’m sharing with you the essential treadmill workout guidelines you need to get started with indoor running.
By the end of this beginner guide to treadmill running, you’ll learn:
How to use the treadmill
The benefits of treadmill running
The exact treadmill running gear you need
How to take your first steps on the machine
How to stay motivated when treadmill running
The Treadmill running apps you need
The exact treadmill workout for beginners
Advanced treadmill workouts to try
And so much more.
Sounds great?
Let’s press the start button and get started!
*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.
How to Start Running On a Treadmill – The Benefits
Here’s what you stand to gain from hitting the belt more often.
Less Impact
Running on hard surfaces, like asphalt and concrete, increases the risks of overuse injury.
However, the treadmill belt offers extra cushioning that helps absorb much of this stress.
Forget About the Outdoor Conditions
Outdoor running exposes you to the elements, be it the weather, unsafe streets, uneven surfaces, etc.
All of these can stand in the way of your running success.
Luckily, you don’t have to worry about any of this when treadmill running.
You can always run into troubles when doing outdoor running workouts: cracks, ruts, cyclists, cars, people, thieves, stray dogs, the wrong side of town, you name it.
Again, a treadmill can help you sidestep all of these risks.
Privacy
Dealing with insecurities?
Worry no more.
Hopping on the treadmill gives you more privacy as you don’t have to fret about anyone judging your performance.
You can run at your own pace and call it to quit anytime you want.
Measurable Data
On a treadmill, you have a say on your training conditions, helping you run with more accuracy, whether it’s speed, incline, calories burned, heart rate, step count, and so on.
Before we get into how you actually can get started with treadmill running, let’s address some of the most common questions beginner runners have about the treadmill.
How Fast Should I train on the Treadmill As A Beginner?
The answer depends on your current fitness level.
If you’re a sedentary, overweight, 50 years+ beginner, you’re not going to be faster then you once were.
But if you’re already in a good shape, exercise often, and are young, you should be able to crank up the pace (check out the beginner treadmill routines below for more details).
If you can get to 5 mph or higher as a beginner, that would be terrific.
This will provide you more room for growth while upping your heart rate and pushing your body out of your comfort zone.
Just keep in mind that five miles per hour is the equivalent of a 12-minute mile.
Not bad at all for someone who’s just starting out.
Here’s a cheat sheet so you can have more ideas about your per-mile pace.
5.0 mph = 12:00 minutes per mile
5.5 mph = 10:55 minutes per mile
6.0 mph = 10:00 minutes per mile
6.5 mph = 9:14 minutes per mile
7.0 mph = 8:34 minutes per mile
7.5 mph = 8:00 minutes per mile
8.0 mph = 7:30 minutes per mile
How long Should a Beginner Train on a Treadmill?
Again, the answer depends on you.
Every beginner is different and has a different starting point.
Just do as much as you can in the beginning while staying within your fitness level and paying attention to your body’s needs and signals the entire time.
For a complete beginner, you can start off treadmill training at a slow pace for no more than 15 to 20 minutes three times a week.
Then slowly increase the duration to 30 to 40 minutes over the course of a few week.
Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.
How long should you run on a treadmill to lose weight?
If you’re looking to lose weight, especially if you’re really out of shape and/or embarrassed to run in public, the treadmill is exactly what you need.
How long should you train on it depends on you, but I’d recommend that you shoot for at least three 30 to 45 minutes sessions per week
Wht’s more?
Keep in mind that exercise is only half the battle when it comes to losing weight—the other half being diet.
So, if you train often, and eat clean, you can pretty much guarantee that you’ll be able to lose weight and keep it off for good.
How To Start Running on A Treadmill
For Beginners?
To make the most out of your treadmill workouts, try to incorporate these two valuable training tips.
Know Your Treadmill
Taking your first few steps on the treadmill can be quite unnerving.
But it’s no rocket science.
In case you have never used a treadmill before and don’t even know how to turn one on, here are the basics:
First, the “Start Workout” or “Quick Workout” button.
Hold the handrails, step onto the belt, simply press this button, and in 3…2…1, the belt will start to move.
The belt will start at a slow walking speed, and it’s up to you to play with speed.
Keep in mind that you may feel wobbly or dizzy when you use a treadmill for the first time—as if you were going to slide back or lean forward.
Don’t panic.
You’re practicing a new motor skill, and it will take a few sessions to feel at ease.
Next, familiarize yourself with the speed controls, the incline/decline options, the “Stop” and the emergency stop mechanism, as well as the programming controls.
Of course, not all treadmills are made equal.
Some are simple and often come with minimal options (think hotel treadmill) while other more fancy treadmill offers a more complicated user interface.
But the basics are still the same: Start/Speed/Stop.
The Right Treadmill Workout Gear
Getting the right treadmill training gear is the first step.
Start by training in proper running shoes.
Of course, you won’t need specific shoes just for the treadmill
(although I’d recommend you do that, so you can still use the same running shoes for indoor and outdoor running— just make sure they are clean ).
As a rule, your running shoes have to fit well, which is why I always advise buying shoes from a specialty running store (here’s is how to make your shoes last longer).
Just like you’d choose proper clothing for outdoor runs, your treadmill runs deserve the same attention.
You also need comfortable wicking underwear. Don’t go for fancy cotton clothes. They won’t cut. They can cause more harm than good—and you don’t want that. I can assure you.
Female runners should also choose a sports bra that hold their chest securely in place.
Shirt
Choose a lightweight tank for treadmill running. Make sure it’s made from high performance, moisture wicking fabrics to help wick moisture away from your body, keeping you dry and comfortable in the process. Avoid wearing cotton clothing. More than likely, indoor running will make you sweat a lot. And all that sweat will stick to your clothes, causing all sorts of troubles, when wearing cotton fabrics.
Remember to keep your body well hydrated when running on the treadmill. You’ll be shedding a lot of fluids through sweat.
When running on the treadmill for more than 30 minutes, it’s key to drink water to stay hydrated.
As a general rule, drink about four to six ounces of water every 15 to 20 minutes.
For indoor running, I’d recommend Hydro Flask’s stainless-steel bottles. Check this reasonably priced water bottle at amazon’s.
I’d recommend the Hydro Cell Stainless Steel Water bottle.
Cooling Fan
Last but not least, if you find yourself sweating more than usual when indoor running (or don’t have proper air conditioning), consider setting up a cooling fan. Sure, some treadmills have a build-in fan, but they tend to be less than powerful and effective.
Plus they only blow air at your face, ignoring the rest of your body. That ain’t good at all.
In addition, expect to sweat a lot—even if it’s cold outside—so get yourself a towel to wipe your arms, hands, and face as needed.
Warm-Up For Your Treadmill Workout
Just like outdoor running, the key effective treadmill training is a proper warm-up.
Skipping it will only increase the risks of premature fatigue and injury.
A good warm-up helps you get your blood pumping and heart rate ticking and be for the hard effort ahead.
Invest in at least 5 to 10 minutes warm-up period, then aim to slowly increase your speed as you go, but never speed up to the point that your form begins to suffer.
Another trick to help you avoid the dreadmill is to visualize an outdoor route you like running on.
Imagine your favorite outdoor route and pretend that you are on it, running by certain landmarks, and play with the incline to simulate elevation change.
Your brain already has storage of good running memories, and by using active visualization, you’re tapping into that valuable resource and using it to your advantage.
If you have difficulties visualizing, look for pictures on Google images for pristine running routes and imagine yourself tackling them.
Listen to Music
Think of running with music as a dissociative strategy.
It helps take your focus off of what’s ahead.
Also, listening to music while exercising can reduce the perception of exertion and boost endurance by up to 10 to 15 percent.
Pick a playlist with a nice uplifting beat—shoot for the 120-160 bpm range.
Not a fan of music?
Then turn to audiobooks or podcasts.
Some of my current favorites include The Joe Rogan Experience, Embedded, The Rubin Report, etc.
Watch TV
Visual is always the best distraction.
This is why when you run.
n with TV on, it’s more fun and hassle-free
Go for shows you don’t have to be too involved in and would rarely let yourself sit around and watch.
I won’t watch the walking dead finale on the treadmill.
See, there’s an app for almost any running goal or desire.
My best recommendation?
The following:
Nike + Run Club. This app provides you with more than 50 guided runs, with over six sessions specifically tailored for the treadmill. The running sessions are roughly 20 to 30 minutes in length and come with audio instructions.
Treadmill Trails. If you dread indoor running, then feel free to head outside in the virtual world with this app. Treadmill trails routes take you everywhere from Central Park in New York to Mt. Kilimanjaro.
Peloton Digital. In this app, you can choose from more than 170 Tread Studio live and on-demand running classes that can go from 15 to 60 minutes in duration and cover everything from speedwork to race pace training.
Studio. Another great app that offers treadmill classes that can last 15 to 60 minutes and work great for beginners runners as well as those training for the 11th
Couch to 5K. Are you a complete running beginner? This app is for you. The Couch to 5K provides you with the exact training plan you need to go from a complete newbie to being able to run a 5K in 8 weeks or less. Pretty amazing!
Zombies Run! You can turn you run into a virtual game with the app Zombies, Run!. This app turns your treadmill workout into a story about surviving a zombie attack.
Keep your treadmill running technique in check by doing the following:
Run tall and look straight ahead as if gazing to the horizon.
Aim to run with your natural gait, and avoid taking short and quick strides as well as thumping the belt too hard. No good for your sole and ankle.
Keep your posture straight, the head should be up, back straight, and shoulders level.
Never slouch or curve your back, especially when going against an incline. Open your chest, make space for more air.
Let go of the handrails and keep pumping your arms the same way you do when running outside.
how to start running on a treadmill – 6 Treadmill Workouts For
Beginners
Now that know the basics of safe and efficient treadmill running for beginners, let’s look at a few treadmill beginner workouts.
If you’re not sure how to proceed with your next treadmill workout, here are six treadmill runs to get you started.
Young focused fit woman running on treadmill
Routine I – The 30-minutes Beginner Treadmill Workout
If you’re taking up running for the first time, then start with this routine.
This beginner treadmill routine will have you perform intervals of slow jogging interspersed with walking breaks for recovery.
First step –Start walking at a 1.5 to 2 mph pace and stick to it for at least 10 minutes.
Be sure to breathe deeply and visualize success all the way through.
Mental preparation is key.
Second Step– Pick up the pace and start jogging at 5 to 5.5 mph for two minutes.
This is your first interval, so you shouldn’t push yourself here.
Practice good running form the entire time.
Run as tall as you can, engage your core, let go of the handrails, and swing your arms by the sides.
Keep your form aerodynamic,
Third Step – This is your first two minutes break, so make the most out of it.
Breathe deeply, towel off, and hydrate.
Fourth Step – Repeat the jogging/walking cycle for five times.
If it feels too much, pace yourself and slow it down, especially when your form starts to suffer.
Fifth Step –Slowly decrease your jogging pace and start walking at 2 mph for five minutes and cool down properly.
Breathe deeply and release all tension.
Make sure to also check in with your body and see how you feel.
Try to perform this workout at least three times per week during the first few weeks.
Then, as you get fitter and stronger, increase the time you spend jogging and less for recovery until you can run at a comfortable pace for 30 minutes without gasping for air.
A treadmill tempo workout teaches your body how to efficiently adapt to increased intensity.
This type of running helps you build up a fairly high volume of intense exercise that enhances both aerobic and lactate-threshold systems.
First Step – Warm-up for 10 minutes.
Second Step – Run a mile at 20 to 30 seconds slower than your half-marathon pace—a pace that feels comfortably easy.
Third Step – Pick up the pace every mile by five to 20 seconds until you’re running the final mile 20 to 30 seconds faster than your half marathon pace.
You’re simply kicking off your hard interval at one-minute segments, going for to a longer running segment, and the working you’re back down one minute.
It should take you at least 50 minutes to complete the routine, but that’s not cast in stone.
Do what feels the best for you and remember to always stay within your fitness level.
As a runner, I can attest that recovery runs are an essential part of my training routine, and I’m excited to share why they should be part of yours too.
Have you ever finished a challenging run and felt like your body just couldn’t handle any more pounding? That’s where the Recovery Run comes into play. It’s like a gentle massage for your muscles, an opportunity to flush out lactic acid, and a chance to get your body ready for the next workout.
But it’s not just about feeling good. Incorporating recovery runs into your training program can help improve your running form, boost your endurance, establish base mileage, and even speed up your recovery time.
In this article, I’ll dive deep into the benefits of recovery runs, how to find the right pace, when to schedule them, how long they should be, and tips on incorporating them into race-specific training.
So grab your running shoes, and let’s explore the art of the recovery run!
What is a Recovery Run?
Basically, a recovery run is a short, slow run completed within 24 hours after a hard session, usually an interval workout or a long run.
A recovery run can be of any distance, but as a rule, shorter than your base sessions and performed at a pace 60 to 90 seconds slower than your average run.
Imagine your body as a car that just finished a grueling race. You wouldn’t immediately push it to the limits again, right? You would give it some time to cool down and recover before revving it up for the next race. This is exactly what a recovery run is all about.
Aside from helping your body recover from hard workouts, recovery runs also help to improve running form, build endurance, establish base mileage, and even speed up recovery time.
“Improved” Recovery
First of all, let’s clear up something from the get-go about recovery runs.
Although called recovery runs, research has not yet proven that these runs actually speed up the recovery process in one way or the other.
Once this build-up is gone, the soreness should subside while healing increases.
However, research is still inconclusive. But,, recovery runs offer other benefits that can take your running game to the next level. Let’s check a few.
Fatigue resistance
One of the most valuable benefits of recovery runs is fatigue resistance. By completing a recovery run after a hard workout or during a state of lingering fatigue, you can improve your endurance and power output, according to research conducted at the University of Copenhagen.
They also increase blood flow and loosen up your muscles, preventing them from contracting and tightening up if you do nothing but sit on the couch all day.
Add Volume
Recovery runs can help you increase your weekly training volume, which can also help you improve your aerobic capacity.
The better your base, the faster and farther you can run.
Improve Form
Perhaps the best reason to incorporate recovery runs into your training program is that they can help you improve your running form and biomechanics.
With enough energy to focus on your technique and nothing else, you can work on perfecting your form and preventing injuries.
How To Find The Right Recovery Run Pace
Recovery runs are an essential part of any running program, but finding the right pace can be tricky. It’s important to remember that a recovery run is not a race, and it’s not the time to push yourself to your limits. Instead, it’s a chance to give your body a break and allow it to recover from a hard workout.
Here are two methods to help you find the right recovery run pace.
Method 1: Recovery Run Heart Rate
One way to find the right recovery run pace is to use a heart rate monitor. During a recovery run, you should aim to keep your heart rate between 60% to 70% of your maximum heart rate. This is also known as zone 1-2. However, it’s important to note that we all have different resting and maximum heart rates.
So, to be safe, it’s recommended to perform your recovery workouts at the lower end of that range. For example, if your normal training pace is 6:30/mile, then your recovery pace should be around 7:30 or 8:00/mile. Elite runners can aim for a pace slightly slower than their marathon pace.
Method 2: The Talk Test
Don’t have a heart rate monitor? No problem! Another way to ensure you’re running at the right pace is to use the talk test. During a recovery run, you should be able to hold a conversation without panting or gasping for air. If you’re running with a buddy, try reciting the alphabet or the pledge of allegiance together.
If you’re running solo, try talking to yourself. If you can’t speak in complete sentences, then you’re going too hard. Slow it down and enjoy the run.
The key to finding the right recovery run pace is to listen to your body. Don’t worry about your pace or the distance covered. Instead, focus on how you feel. Are you relaxed? Are you breathing comfortably? Are you enjoying the run? If the answer to these questions is yes, then you’re doing it right.
Pick a Flat Course
There are some important factors to consider when it comes to nailing your recovery run pace. One key element is the terrain.
First of all, consider the terrain. Recovery runs are not the time to tackle steep hills and rugged trails. You want to give your legs a break from the pounding they endured during your last run. Opt for a flat course instead, such as grass, flat trail, or gravel. Concrete and asphalt are not your friends during a recovery run because they can be hard on your feet.
Timing is also crucial. The best time to do a recovery run is within 24 hours of a challenging workout or long run. In fact, some experts recommend doing a recovery run in the morning if you completed a hard session the previous day. This is known as a “double” in the running world, and it’s a common technique used by elite runners to pack in as many miles as possible.
But don’t overdo it with your recovery runs. Even though the pace is slower, it still counts as running, which means there’s impact stress on your muscles, joints, ligaments, and tendons. If you’re finishing your recovery run sweating profusely and feeling completely exhausted, you’re doing it wrong. You should actually feel better at the end of your workout than you did at the start.
Balancing It Out
It’s important for runners to find the right balance between recovery runs and other types of training.
As a general guideline, aim to do no more than two recovery runs per week and should adjust the frequency and duration of recovery runs based on your recovery needs.
According to experts, it’s best to complete your recovery run within 24 hours of a challenging workout or long run. And if you’re a hardcore runner, you can even do your hard session in the morning, followed by a recovery run in the evening.
That’s how some elite runners can pack in as many miles as possible. However, keep in mind that recovery runs are only necessary if you run more than three times a week. If you run two to three times per week, then each session should be a quality workout followed by a recovery or cross-training day.
What’s more?
Keep in mind that just because you’re doing a recovery run doesn’t mean you should skimp on other types of recovery.
Stretching, diet, and sleep should be the bread and butter of your recovery routine.
Don’t Overdo Your Recovery Runs
Every time you pound the track, it still counts as running, no matter the label in front of it.
This involves impact stresses on your muscles, joints, ligaments, and tendons.
Even the easiest recovery pace may aggravate a stress fracture.
As a rule of thumb, if you’re finishing your recovery runs sweating like hell and completely exhausted, then you’re doing it wrong.
The fact is, you should feel better at the end of your workout than you did at the start.
How Long Should a Recovery Run Be
What’s the point of recovery runs if you don’t know how long they should be? Generally, recovery runs can last for 3 to 5 miles or 25 to 40 minutes, depending on your fitness level and training goals.
However, even if you’re an established endurance athlete, covering 30+ miles a week, I’d still suggest no more than 3 to 4 miles for a recovery run. And remember to keep your speed steady and your breathing under control.
Race-specific Recovery Run Tips…
If you race often, then recovery runs should be a part of your post-race recovery strategy.
How quickly you pick up running again after a race depends on the length of the event you’ve just completed, your conditioning level, and when you plan to compete next.
Nonetheless, here is some general advice on when to plan your return to training.
Recovery Run After a 5K or 10K. Resume normal training within a few days, depending on your fitness level. The first day after the race, examine how your body feels. Usually, you’ll want to do a recovery run for at least 20 minutes, then stretch your body.
Recovery Run After A Half-Marathon. Completing a half marathon pretty much guarantees that you have inflicted some damage to your body. After three or four days, go for a 20 to 30-minute recovery run to help you get back into the swing of things as soon as possible.
Recovery Run After A Marathon. The following day following the race, walk around and stretch your body. Avoid running or any form of intense cross-training. Then, after two or three days, lightly cross-training. Next, schedule your recovery run at least a week post-race.
How to Do A Recovery Run – Listen To Your Body
With all of this in mind, the key to making the most out of your recovery runs—and training in general—is paying attention to your body.
Take a few minutes every day to close your eyes and shift your attention inward to assess how you feel.
Start by performing a full body scan from the top of your head to the tips of your toes.
My favorite time is in the morning.
Usually, during that time, your body will show its true color, so you can easily decide what to do next.
Pay attention, and why not keep track of everything you feel.
Your body is your best coach—it knows best.
Train hard when you’re feeling good, and take it down a notch when you feel like you are coming down with something or don’t have enough energy.
Recovery Runs – The Conclusion
In conclusion, recovery runs are a crucial component of any runner’s training routine, offering a multitude of benefits that can enhance your overall performance. These gentle, slow-paced runs act as a soothing balm for your muscles, allowing them to recover and prepare for future workouts. Beyond the immediate relief they provide, recovery runs contribute to improved running form, increased endurance, and expedited recovery times.
Please leave your questions and tips in the section below
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 1st 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:
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.
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.
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.
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.
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.
Did you know that over 70 percent of runners get injured each year?
Of course, don’t take my word for it.
Research by Harvard scientists reported that two-thirds of runners would be injured over a period of a year of training.
Most runners are aware of the high-impact nature of the sport. Push your body harder than last time, and you’ll be prone to sprains, tears, and strains. These pains can manifest into more serious running injuries that can kick you off the training wagon for a while.
Knee injuries are pretty common, and so are other conditions. Shin splints, ankle sprains, tendonitis, and calf strains are a few of a runner’s many injuries.
In most cases, a mix of rest, compression, and proper recovery practice can get the job eventually.
But if you want to sidestep running injuries fast, a chiropractor should be on your list as they can help bring your body into proper alignment, reduce pain and injury risk, and improve your overall health.
In today’s article, I’ll explain some ways that a chiropractor can help your running game and how to pick the right one for the job.
Sounds great?
Let’s get started.
What is Chiropractic?
Technically, a chiropractor is a healthcare professional who focuses on the diagnosis, prevention, and conservative care of spine-related conditions and other painful musculoskeletal disorders.
The chiropractor’s overall objective is to soothe pain and restore normal function by manually adjusting or manipulating the spine and its structures.
The best part about working with a chiropractor is that they look at your whole body, not just the injury. For example, you might have pain in your knee, but the problem might be your hip. Your whole body works as one unit—and your spine is the center, so anything that affects it can also affect the rest of your body.
Around 50 million Americans visit a chiropractor each year.
Literally translating to “healing with the hands,” chiropractors use hands-on spinal manipulation and other alternative methods. They can fix musculoskeletal problems and improve nervous function—all of this in a non-invasive manner.
How come?
By making manual adjustments to joints, mostly to those in the spine, to south pain and restore range of motion to joints and other structures hindered by scar tissue caused by injury. This is believed to help the body’s health without medicating or surgery.
During the session, you might hear some cracks—a change in pressure in the joints that releases a bubble that pops. This might be problematic for some, but most people report instant relief.
Although standard chiropractic offers plenty of health benefits to people, it’s usually not enough for those engaging in high-impact sports—runners are no exception.
That’s why sports chiropractors exist as they might be the best manual therapist for dealing with chronic injuries and optimizing performance.
A sports chiropractor is a health professional that focuses on diagnosing and treating sports-related injuries and issues. They primarily treat injured athletes and those who want to improve their athletic performance.
Most sports chiropractors, such as Gratason and Active Release Technique (ART), are trained in muscle work. They also tend to be experts at rehabilitating and preventing sports injuries and designing treatment programs that allow athletes to return to their sports faster, according to origin-massage.ch.
What’s more?
A good chiropractor can also provide soft-tissue therapies, fitness coaching, diet advice, and lifestyle recommendation.
That’s why there’s always chiropractic on professional sports and Olympic teams. Their services are invaluable.
When the vertebrae of your spine are misaligned, or your muscles are imbalanced, you’ll insentiently change your running gait—as in the way you move—to compensate.
When this occurs, other muscles and structures pick up the slack, forcing them to be used in the not-so-optimal (or wrong) way. This, as you can already tell, sets the stage for pain, especially overuse injury.
Runners, just like any other athletes, are prone to misalignments, including running on a slanted surface, sticking to the same type of surface, or training in ill-fitting shoes. Of course, you can simply change up your running terrains and shoes more often, but your chiropractors will help you figure you if your body is in want of more balance. The rest is just details.
So how can a sports chiropractor help?
The chiropractor’s goal is to single out muscular-skeletal issues related to physical activity and running, with the ultimate objective of relieving pain and preventing future (re)-injury.
A good sports chiropractor is trained to use advanced diagnostic tools, such as X-rays, MRIs, CT scans, and musculoskeletal Ultrasound. These tools, in turn, help fully analyze a condition while also keeping tabs on the therapy progress.
For example, a chiropractor would assess how you move and run, then test for imbalances. Next, you’ll be asked to lie on a table while they put you into different positions body to align muscles, joints, and other structures.
So why do runners need a chiropractor? First, let’s dig into how they can help improve your running game and performance.
Speed Up Recovery
I hate to be the harbinger of bad news but sooner or later if you’ll come down with a running injury. The recovery period can last up to weeks or even months. Losing the ability to run can be a real setback, especially if you’re working toward specific running goals.
For this reason, lowering the risks of spending long spells on the sideline is welcome.
Although physical therapy helps speed up recovery and restore movement post-injury, a chiropractor can take your recovery game to the next level, getting you back on the road as soon as possible.
A thorough examination by a chiropractor will assess:
The way you move
The way you tend
Your foot arch type
The alignment (or mis-) of your knees
The alignment (or mis-) of our hips
And so much more
Following the assessment, the chiropractors recommend the right treatments and proactive measures.
Reduce Risk for Injury
As I’ve explained earlier, you’ll unconsciously change your running gait to compensate when your muscles or joints are out of alignment. This, in turn, forces certain structures to bear more load than usual, leading to overuse injury down the road.
A sports chiropractor can help keep your spine in alignment, which can positively impact the rest of your body. Regular adjustments limit the impact stresses caused by running, which helps prevent overuse injuries over the long haul.
Improved Range Of Motion
Relaxed and functional joints lead to an improved range of motion, especially through your pelvis and hips. This, in turn, can help improve your gait performance.
Although working with a chiropractor won’t turn you into the fastest runner on the block overnight, improving your range of motion can undoubtedly help you move more freely. This, in turn, lowers your risk of running-related injuries.
Lower Risk of Injury Recurrence
Another great benefit of using the services of a chiropractor is reducing the risk of having an old injury recur.
Regular adjustments can help restore balance to your body, which may help stop old injuries from resurfacing. This follows the same formula as the initial preventative measures employed by chiropractors that I mentioned earlier.
Can A Chiropractor Help With Runners’ Knee?
Tough back pain isn’t the most common running issue, runners’ knee is the signature injury of the running world. It’s also a condition that could be managed under the guidance of a sports chiropractor.
Although it’s not the ONLY culprit, one common cause of the runner’s knee is poor alignment (often stemming from misalignments within the spine).
Adjusting the spine triggers a domino effect on the rest of the body since the spine plays a major role in our central nervous system and everyday function. Most manual adjustments often focus on the sacroiliac joint, where the pelvis and hips meet.
A good sports chiropractor can also help evaluate the risks of a future injury by singling out muscle imbalances or joint restrictions that somewhat contribute to knee pain.
Some of the treatment strategies used by chiropractors for runners’ knees may include:
Deep tissue massage to break down scar tissues
Stretching the muscles around the knee
Strengthening the muscles around the knee
Fixing gain and foot strike
Improving function in the lower back to help improve proper leg movements
And so much more.
Sports Chiropractic Treatments For Runners
A good sports chiropractor will use various techniques and strategies to tend to a runner’s specific needs.
According to my research, the main chiropractic treatments are often recommended for runners.
Active Release Technique (ART) – this method combines stretching and active massage by applying deep tension to a certain body part. The goal is to feel for damaged or abnormal tissue in the muscle, tendons, ligaments, nerves, or fascia.
Y-Strap adjustment – This method helps the chiropractors stretch out your back and neck, and it works by pulling the head in the Y-Axis of the body. This pulling force helps achieve spinal decompression.
Electrical Muscle Stimulation (EMS) – This is a technique that soothes tension by stimulating the surface muscles.
Functional Dry Needling – a great technique for releasing tension in trigger points via deep muscle stimulation with special needles.
Graston Technique – A form of Instrument Assistance Soft-tissue Mobilization, this method helps break up concentrated scar tissue with hand-held stainless steel tools.
How Much Do Chiropractors Cost?
In general, the services of a chiropractor can set you back anywhere from roughly $40 to several hundred dollars per appointment. The average fee for consulting a chiropractor in the U.S is around $65 per visit.
For some individuals, health insurance may cover a portion of chiropractic treatment. But, in most cases, a chiropractor may not design their intervention plan according to payouts from the insurance company.
How To Find A Chiropractor For Runners
Looking for a sports chiropractor? Hop onto Google. Look up terms such as “chiropractors near me” or “sports chiropractors in (your region)” for quick results.
I’d also recommend you check with your insurance company to see if they have any nearby chiropractors in your region.
What’s more?
Remember to check the reviews. You can also ask your family members, friends, or gym buddies about any referral they might have, especially if they’re also serious runners.
Chiropractor For Runners – The Conclusion
There you have it!
If you’re interested in consulting with a sports chiropractor to help you with your running program, then today’s article should set you on the right path. The rest is just details, as the saying goes.
Please feel free to leave your comments and questions in the section below.
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.
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.
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.
Female track and field sprinter Photo by Monte Isom For Usage Contact Monte Isom at [email protected] or 917.971.6633
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.
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.
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.
A quick Google search of “does running build muscle” confirms what many people already wonder – whether starting or increasing running might lead to muscle loss. However, the truth is quite the opposite.
In fact, as we’ll discover in today’s post, running, when combined with a healthy diet, can actually help you build muscle and achieve a leaner physique.
So, if you’re curious about how running can contribute to muscle development, this article has you covered.
I’ll be diving into the details of building muscle while incorporating running into your routine, and provide you with some valuable tips to make your running workouts as muscle-friendly as possible.
Does Running Build Muscle?
The question of whether running builds muscle is a complex one, as it depends on various factors and the type of running you do.
Let’s dive into the nuances of how running can impact muscle growth:
Running Type Matters: Different types of running have distinct effects on muscle growth. For instance, sprinting and hill running can stimulate muscle growth, especially in the legs and glutes. These short bursts of intense effort create muscle tension and micro-tears, prompting muscle repair and growth.
Long-Distance Running: On the other hand, long-distance or steady-state running primarily focuses on cardiovascular endurance and fat burning. While it may not contribute significantly to muscle hypertrophy, it can help maintain lean muscle mass and tone.
Resistance Training vs. Running: For substantial muscle growth, resistance training (weightlifting, bodyweight exercises) is more effective than running alone. Combining both running and resistance training can provide a balanced approach to fitness.
Nutrition and Recovery: Proper nutrition and adequate recovery play crucial roles in muscle development. Consuming enough protein, calories, and nutrients supports muscle repair and growth. Additionally, getting adequate rest and sleep is essential for recovery and muscle repair.
Genetics and Individual Variation: Genetics also play a role in how your body responds to running and muscle growth. Some individuals may naturally gain more muscle from running than others.
To learn about the process of muscle building, check the following articles:
Calves: The calf muscles (gastrocnemius and soleus) are heavily engaged in running. They help propel your body upward during push-off and absorb shock during landings.
Quadriceps: The quadriceps, located in the front of your thighs, play a significant role in extending your knee and providing the power to lift your legs during each stride.
Glutes: The gluteal muscles, particularly the gluteus maximus, are responsible for hip extension and provide power to your stride.
Core: Your core muscles help stabilize your torso and pelvis, maintaining proper posture during running.
Shoulders and Arms: While these muscles are not the primary drivers of running motion, they contribute to maintaining balance and arm swing, which can aid in overall efficiency.
For an in-depth look into the impact of running on muscle, check the following articles:
What Should You Do to Prevent Muscle Waste Via Running?
To prevent muscle loss while running and actively build muscle, it’s essential to transition from aerobic to anaerobic training. This shift involves changing your focus from slow-twitch muscle fibers, which are primarily used during steady-state aerobic cardio, to fast-twitch muscle fibers, which come into play during anaerobic activities.
Here’s how you can make that transition:
Focus on Interval Training: Incorporate plenty of high-intensity runs, such as sprints, into your training routine. These workouts involve short bursts of intense effort over a brief period.
Increase Training Intensity: By elevating the intensity of your workouts, you place more stress on your muscles, which can stimulate strength gains and muscle development.
Listen to Your Body: Be mindful of your body’s signals and avoid pushing yourself too hard too soon. Gradually increase the intensity of your runs to allow your muscles to adapt and prevent overuse injuries.
Now, let’s explore two running workouts that are excellent for improving muscle mass and achieving a toned physique. Remember to start each session with a 10-minute dynamic warm-up and finish with a proper cooldown to enhance your performance and reduce the risk of injury.
Now, let’s get to work.
The 100-Meter Sprint
For this workout, you’ll be doing 100-meter sprints to build muscle and increase explosive power.
Here’s how to do it:
Track Setup: Head to a running track or find a flat, open area where you can sprint safely.
Warm-Up (10 Minutes): Start with a 10-minute dynamic warm-up to prepare your muscles and joints. Include exercises like leg swings, high knees, butt kicks, and arm circles.
Sprint and Recovery: Begin by sprinting as fast as you can along the straight section of the track (100 meters). Focus on maximum effort during the sprint.
Walking Recovery: After completing the 100-meter sprint, walk the curved section of the track to recover. This walking phase allows you to catch your breath and prepare for the next sprint.
Repeat: Repeat this cycle for a total of four to six laps. Each lap consists of one 100-meter sprint followed by a recovery walk.
Progression: As your conditioning improves, you can gradually increase the number of sprints or the distance of each sprint. Challenge yourself to push harder during each sprint.
Cool Down: Finish the workout with a 5-10 minute cool-down, which includes light jogging or walking to gradually lower your heart rate and prevent muscle soreness.
The Uphill Surges
Looking to take your sprints to the next level?
Embrace hills.
Hill sprints are an excellent way to take your sprinting workouts to the next level and build muscle. Here’s how to incorporate hill sprints into your routine:
Find a Suitable Hill: Look for a hill with a grade of five to ten percent that takes approximately 30 seconds to run up. The hill should offer a challenging incline but still be manageable.
Warm-Up (10 Minutes): Begin with a 10-minute warm-up on a flat surface. You can jog or perform dynamic warm-up exercises to prepare your muscles for the workout.
Sprint Up the Hill: Once you’re warmed up, sprint up the hill as fast as you possibly can. Focus on powerful, explosive strides as you ascend the hill. This uphill sprint will engage your leg muscles, including your quads, hamstrings, and calves.
Jog Downhill: After completing the uphill sprint, jog back down to the starting point. This downhill jog serves as your recovery period, allowing your heart rate to come down.
Repeat: Repeat this cycle of sprinting uphill and jogging downhill for 15 to 20 minutes. The exact number of repetitions will depend on your fitness level and the length of the hill.
Cool Down (10 Minutes): Finish the session with a 10-minute cool-down. You can jog on a flat surface or walk to gradually lower your heart rate and prevent muscle tightness.
Strength Train
To complement your running routine and promote overall muscle growth, it’s essential to incorporate strength training into your fitness plan. Here’s how you can do it:
Alternate Running and Strength Training Days: Create a balanced workout schedule that includes both running and strength training sessions. For example, you could run on certain days and perform strength training exercises on others. This approach allows your muscles to recover adequately between workouts.
Target All Muscle Groups: While running primarily engages lower body muscles like calves, quads, and glutes, strength training enables you to work on other muscle groups such as the chest, shoulders, back, and core. Incorporate exercises like chest presses, shoulder flies, squats, deadlifts, pull-ups, and planks to target various muscle groups.
Focus on Compound Movements: Compound exercises involve multiple muscle groups and are highly effective for building overall muscle mass. Examples of compound movements include squats, deadlifts, bench presses, and rows. These exercises engage both upper and lower body muscles.
Progressive Overload: To stimulate muscle growth, gradually increase the resistance or weight you use during strength training exercises. This principle, known as progressive overload, challenges your muscles and encourages them to adapt and grow stronger.
Rest and Recovery: Ensure you incorporate rest days into your training plan to allow your muscles to recover and repair. Recovery is essential for muscle growth and injury prevention.
Proper Nutrition: Fuel your workouts with a balanced diet that includes an adequate intake of protein, carbohydrates, and healthy fats. Protein is particularly important for muscle repair and growth.
Recovery is a crucial aspect of muscle building, and it’s essential to prioritize it in your fitness routine. Here are some key principles to follow for effective recovery:
Adequate Rest: Ensure you get enough sleep each night to allow your muscles to recover and repair. Aim for 7-9 hours of quality sleep, as this is when the majority of muscle regeneration occurs.
Active Recovery: Incorporate light activities like walking, swimming, or yoga on your rest days. Active recovery helps increase blood circulation and can alleviate muscle soreness.
Nutrition: Provide your body with the necessary nutrients for muscle repair and growth. Consume a balanced diet rich in protein, carbohydrates, and healthy fats. Protein is particularly important for muscle recovery.
Hydration: Stay well-hydrated throughout the day, as dehydration can hinder the recovery process. Water is essential for muscle function and overall health.
Stretching and Mobility: Include regular stretching and mobility exercises in your routine. Stretching can help reduce muscle tightness and improve flexibility.
Foam Rolling: Consider using a foam roller to perform self-myofascial release (self-massage). Foam rolling can alleviate muscle knots, improve circulation, and reduce muscle soreness.
Listen to Your Body: Pay attention to how your body feels. If you experience persistent pain or discomfort, it’s essential to rest and allow your muscles to recover fully. Pushing through excessive soreness can lead to injury.
Gradual Progression: When increasing the intensity or duration of your workouts, do so gradually. Rapidly increasing training volume can lead to overuse injuries and hinder recovery.
Protein is a crucial component for building and maintaining muscle mass while running. When you engage in exercise, especially running, it triggers muscle protein synthesis (MPS), which is the process of creating new muscle proteins. Adequate protein intake enhances this process, promoting better muscle growth and recovery.
Quality sources of protein are essential for repairing and rebuilding the muscle fibers that may be damaged during your runs. It’s a good practice to consume protein-rich foods within 15 to 30 minutes after running to aid in muscle recovery and replenish the calories you’ve burned.
As a general guideline, individuals looking to gain muscle should aim for a daily protein intake of about 0.6 to 0.9 grams of protein per pound of body weight. For example, a 160-pound person should consume roughly 96 to 144 grams of protein per day.
Quality protein sources include eggs, meat, poultry, fish, beans, soy, and legumes. Incorporating these foods into your diet can help support muscle growth and overall fitness goals.
Carbohydrates are essential for providing energy during exercise, including anaerobic activities like sprinting. Consuming healthy sources of carbohydrates before a run ensures that your body has enough fuel to perform optimally.
Some examples of healthy carbohydrate sources include:
Starchy vegetables (e.g., sweet potatoes)
Whole grains (e.g., brown rice)
Fruits
Legumes (e.g., beans)
Dairy products
These carbohydrates provide the necessary energy to support your muscles during high-intensity efforts like sprints. Incorporating them into your diet can help improve your overall running performance and muscle-building capabilities.
Eat Your Fats
Fats are indeed an important part of a balanced diet, and they can serve as a valuable fuel source during lower-intensity training, such as long-distance running. It’s essential to have a well-rounded macronutrient distribution to support your overall energy needs.
As a general guideline, aim to get approximately:
40 to 60 percent of your calories come from carbohydrates, which are essential for quick energy during high-intensity activities like sprints.
20 to 30 percent of your calories from protein to support muscle repair and growth.
The remainder is from healthy fats.
Healthy fat sources include:
Olive oil
Whole eggs
Fatty fish
Seeds
Nuts
Avocadoes
Nut butter
Including these fats in your diet can provide sustained energy for endurance activities like long-distance running while still supporting muscle health and overall performance.
Does Running Build Muscle – The Conclusion
So does running build muscle
Yes, it’s possible to build some muscle with running.
As long as you balance muscle burning—or muscle protein breakdown—and muscle bidding—or protein synthesis, you shouldn’t fret about losing your precious mass.
So, if you’re looking to improve your muscle mass, running can definitely be a part of your training program.
You shouldn’t shun it simply because you’re worried about losing muscle.
As I have explained in today’s article, there are many steps you can take to help avoid the potential pitfall, and the perks of running, such as increasing endurance and overall body strength, are too good to pass on.
What’s more?
Logging the miles won’t turn you into a bodybuilder.
At the very least, even if you don’t build muscle mass while running, you may start to look more sculpted as your body shape changes while increasing your mileage.
Type into Google “when was running invented,” and the search engine would tell you that Thomas Running was the genius behind running in 1784 when he tried to walk twice the same time.
That couldn’t be further from the truth. Google jokes aside, the activity of running can be traced back as far as human history itself.
As I’ll argue in today’s article, running was a great milestone in human evolution and history, just like the expansion of brain size or the invention of fire.
With that said, let’s dive into the history of running and how logging the miles became a part of our modern culture and legacy, piece by piece.
Who Was Thomas Running?
Before I get into the ins and outs of the evolution of running, let’s first put the Thomas Running myth to rest once and for all.
Here’s the truth.
Thomas Running is no more than a social media creation and the subject of a hilarious meme.
Despite Google, the guy had nothing to do with running except in the infinite imagination of the interwebs.
This hilarious running meme goes like this:
I don’t know about you, but this meme is quite funny. It’s one of my favorite running memes.
The idea behind that trend was simple – inventions occur when someone tries to do something twice at the same time. A few years ago, this was a part of a trend in writing funny posts about inventing.
You can also find on the internet several similar fictitious characters, including Thomas Nice, Joshua Jogging, and John Lie.
Pretty hilarious, I know. Let’s go down that rabbit hole another day.
Now let’s get serious.
When Was Running Invented
I hate to state the obvious, but, as you can already tell, running was never “discovered”, as in, it wasn’t the brainchild or creation of a specific person. So the answer is when was running invented isn’t simple.
Running, in reality, is an innate ability that both humans and animals have developed, like walking, jumping, or eating. As long a creature has two legs, then they can run since the activity mainly involves moving the legs faster than walking.
Science claims that running can be traced to our early ancestors—who were undoubtedly primates who employed their legs to cover long distances on the ground. And running as a sport can be dated back to the Egyptians, Greeks, and Persians of the ancient world.
The History Of Running Explained
Before running was a thing you do whenever you wanted to lose some weight or post a bunch of workout pictures on Instagram, our ancestors ran for one reason, and only one reason—to survive.
And survive, we did.
In short, kill or get killed.
Nowadays, survival is the last thing you’ve on mind while jogging. (unless you’re chased by a big wild dog). But for the ancient man (and woman), being able to run long distances was key to survival.
Here’s the truth.
The ability to run long distances was key in the origin of the modern human body form. At the very least, such an ability made us human in the anatomical sense, according to evolutionary theory.
So how far does running go back in human history?
Running was “invented” as early as when primitive humans evolved from primates around seven million years ago and started to transition from tree climbing to bipedalism, which is a term that refers to species that walk on two legs.
For example, you and I are both bipeds.
Let’s break down the timeline of the evolution of running.
4.5 Millions Ago – The “Invention of Walking”
The earliest evidence of animals locomoting on two legs –just like the way we do today—can be traced as back as four million years ago.
Research had reported that Australopiehtics—an ape-like creature believed to be an ancestor to humans—fossils showed that our early ancestors at that time walked upright before developing stone tools.
3.5 Millions – The Evolution of Walking
In 1999, the country of Kenya made the headlines after a group of scientists discovered fossil evidence for the Kenyanthropus platyops, which is a small-brained, flat-faced bipedal that lived around 3.5 million years ago. This early human ancestor had footprints that showed walking patterns very comparable to those of humans today.
2.6 Million years – The Emergence of Running
Around 2.6 million years ago, our ancestors developed the ability to run long-distance, according to fossil evidence of some individual features of the modern human body.
According to scientists, this jump in human evolution has been spurred by persistence hunting, which is one of the strategies that early hominids used to successfully survive and thrive.
The practice of persistence hunting involved a group of hunters that would stalk and chase after a prey for prolonged periods, tactically changing turns until the animal is too beat to flee. This is a good reason to consider running a formal part of our DNA.
The Evolution of Running Specific Anatomical Features
Faster runners were often the best hunters.
Back then, if you could not hunt, your chances of survival were pretty slim (sorry, no checks from the government).
Research also singled out a wide range of physical traits that strongly suggest that our ancestors evolved as distance runners.
The adaptation helps them hunt down prey and compete more effectively with the faster predators in the open plains of Africa.
Some of these traits include:
The decoupling of the shoulders allowed early humans’ bodies to rotate while the heads aims forward during running
Skull features that help regulate overheating during running
A taller body with a narrower pelvis, waist, and trunk.
The development of bigger buttock muscles that allowed for stabilization and power during running.
And so many other features that can find out about more here.
In other words, we were all made to run from the get-go. Some scientists even go as far as to claim that running is one of the most transformative events in human history.
When Was Running – The History Of The Sport
Once our early ancestors settled the land and started practicing agriculture and cultivating livestock, they ran for other reasons—survival wasn’t exactly one of them.
For example, the ancient Egyptians, Greeks, and Persians employed messengers whose main job was running long distances and delivering news.
Sure, they did have horses back in the day, but human messengers could traverse through unfriendly terrains and steep inclines.
The same ancient civilizations also organized sports and events during which running was the main attraction. Professional runners back in the day were treated like rockstars.
Running As a Symbol
The sed festival is likely the most important ceremony of kingship in ancient Egypt. It’s, in fact, considered one of the earliest and longest-running and lasting rituals in Egyptian history, going back to more than 3,000 years B.C.
Evidence shows that the ritual has serviced through to the Roman conquest of Egypt around 2000 years ago.
So what was it all about?
Also known as the Heb Sed or Feast of the tail, the Sed festival consisted of ancient Egyptian rituals and ceremonies that celebrated the continued rule of a pharaoh. This massive occasion was introduced thirty years into the Pharaoh’s reign, and it was repeated every three months until his death.
The Sed festival consisted of several stages. It’s believed that the king would make different offerings to the gods. Then, he’d run four laps on the course was that designed to represent the lands of Egypt.
During the four laps run, the Pharaoh changes his clothes twice, wearing the royal regalia of upper Egypt for the first two laps, then changing into clothing for lower Egypt for the last two laps.
At the end of the jubilee, the king would hold a lavish coronation ceremony that symbolizes the renewal of his rule.
These ceremonies’ most reliable archeological evidence comes from relief cycles dating back to the Fifth Dynasty king Neuserra (around 2500 B.C.) in his sun temple at Abu Ghurab at East Karnak.
Another strong piece of evidence consists of relief cycles dating to king Osorkon II, the fifth king of the Twenty-second Dynasty of Ancient Egypt and the son of King Takelot I and Queen Kapes.
During the Ptolemaic Period (around 300 B.C.), the Sed festival was translated into Greek as the ‘thirty-year festival,” and famous kings like Ramesses II and Amenhotep III celebrated their first ceremony around the 30th year of their reign, and after that each third year.
But was it all fun and games?
That’s where most experts beg to differ.
Some historians consider the Sed festival to be primarily ceremonial and symbolized the Pharaoh’s old age. Others suggest that it was intended to symbolize the rule of the king reaching all parts of Egypt.
However, some historians believe that Jeb Sed had a much more practical purpose behind it—if the king falls short of completing the course, then it meant they were no longer fit to rule.
The consequences of such a “DNF” are no longer known though many historians suggested that the unfit king would be sacrificed to make way for a younger and fitter successor.
In other words, a pharaoh gassing out before finishing the four laps is tantamount to a death sentence. Talk about an incentive to finish a race!
Running, as a competition, grew out of religious rituals and festivals in different regions. Proof of competitive racing goes back to the Tailteann Games in Ireland, whereas the first recorded Olympic Games were born a few hundred years later in the town of Olympia, ancient Greece.
Let’s dive into the monumental times of the running history.
The Tailtean Games – The First Olympics?
Evidence shows that the earliest running-themed sports events were organized around 600 and 1100 B.C. during the Tailteann Games in Ireland. The Irish folks back then held these religious festivals to honor the death of the Irish goddess and queen Tailtin.
There were various events featuring running, such as:
High jump
Long jump
Spear throwing.
Other events included
Archery
Boxing
Sword fighting
Chariot racing
The Olympic Games
The first Olympic game took place in 776 BC in Greece. The ancient Olympics, organized every four years, were held during a religious festival honoring the Greek god Zeus.
Around the eighth century B.C, participants poured in from a dozen or more Greek cities, and a couple of centuries thereafter, from as many as 100 cities throughout the Greek empire.
Talk about a rise in popularity!
The first Olympic events were limited to foot races. The first event consisted of nothing but running, making it the first Olympic game.
At this point in history, the running event was a distance of around 200 yards (the exact distance varied among venues), known as the stadion race. Stadions were buildings designed in a similar way to the stadiums of today. It’s also the root word for the “stadium”.
In 720 BC, Dolichos, which was a long-distance running race, was added to the festival.
Other competitions were added around 724 B.C, such as boxing, wrestling, and chariot racing—among others.
Then roughly 393 AD, the rise of the Roman Emperor Theodosius I spelled the end of the Olympic games after he abolished the festivities as part of a plan to spread Christianity and squash paganism in the Roman Empire.
Hail Zeus, The Great God!
Here’s the plot twist, though.
The main events at the ancient Olympics were not the sports events, but a sacrifice—about 100 oxen were sacrificed and burned on the Altar of Zeus on the third day.
This is why the ancient Olympics were more than just a sport, but a religious festival too.
The Marathon Legend
Legend has it that a Greek soldier named Pheidippides had to run from the Battlefields of Marathon to Athens—about 25 miles—to deliver the news of victory against the invading Persian forces in the decisive battle of Marathon.
That’s not the whole story.
Pheidippides (who might not have trained for such an endurance feat) collapsed on the floor after delivering the news and died on the scene.
The Invention of Jogging – Running For Recreational Means
According to the record, the first time the word “jogging” was used was in the 16th century.
Yet, the sport wasn’t as accessible as it is today.
Back then, Jogging was reserved for the upper classes and the nobility, mainly by swordsmen as a training technique to develop endurance and stamina.
As time (and centuries) go by, Jogging and running become much more popular in training programs with the rise of professional sports.
But this still doesn’t explain the sudden boom in running popularity over the last few decades, especially in the US.
According to my research, the recent rise in running popularity is credited to Arthur Lydiard, an Olympic track coach of New Zealand, who founded the Auckland Jogger Club.
Bill Bowerman, a University of Oregon track coach, went jogging with Lydiard in New Zealand, experienced the activity firsthand, and was impressed.
Soon after that, Bill brought back his new hobby to the US, where he published a book called “Jogging” (1967) that became the cultural sensation that kicked off the whole running craze.
Shortly after, Jogging was recommended by most medical and health authorities, praising its benefits, especially on the heart and for general physical conditioning.
Soon after, in 1968, The U.S. National Jogging Associate was founded to promote the pastime of logging the miles.
Another event that contributed to the fame of running in the US was the victory of American Frank Shorter in the Olympic Marathon in 1972, spurring up the running boom of the ’70s.
Surveys reveal that more than 25 million people took up running in the US during that era, including Ex American president Jimmy Carter and famous Hollywood stars like Clint Eastwood.
Nike had also played a part in the success of running as a recreational sport.
The company, as you can tell, had a big stake in making the sport more popular.
So it started promoting running (a good thing if you ask me) and began increasing its shoe and gear sales.
When Was Running Invented – Historic Moments & Events
Here’s a simplified timeline of some of the most monumental moments in running history.
490 B.C. – Most historians believe that the legendary Pheidippides ran the distance from Marathon to Athens to deliver the news of victory over the Persian—a feat of barefoot running that claimed his life.
1896 – The first modern Olympic games were held in Athens, Greece, and included 100-meter and 400-meter sprint and marathon events.
1896 – 18 men participated in the first Olympic Marathon event in Athen, with the winner crossing the finish line at 2:58:50
1897 – The inception of the Boston Marathon by John Graham, inspired by the first Olympic game that took place the year before. The original route covered a distance of 24.5 miles—or 39.42 kilometers.
1908 – The summer Olympics were organized in London and featured one of the most iconic marathon events, giving birth to the official marathon distance of 26.2 miles. Learn more about that historical moments here.
1909 – The birth of what’s known as the marathon mania with various races taking place in New York during special days such as Thanksgiving and the day after Christmas.
1947 – According to Google, Thomas Running is credited for the sport while trying to walk twice at the same time or something like that.
1960 – The legendary Ethiopian Abebe Bikila not only sets a world marathon record and takes the gold, but he does so barefoot. The event took place during the 1960 Olympics in Rome.
1972 – After winning the gold at the Berlin 1972 Olympics, the victor, the American marathoner Frank Shorter, inspired millions of people to take up running in what’s often referred to as the “Running Boom of the 1970s”.
1981 – The London Marathon enters the scene, making it Europe’s largest event.
1982 – The NCAA adds women’s track and field events.
1984 – The birth of the first official women’s Marathon at the Los Angels Olympics in California, the U.S. That’s when Joan Benoit became the first woman to cross the finish line of the Olympics Game marathon, finishing in 2:24:52.
1986 – The birth of David Dack LOL.
1987 – The three-time Olympic gold medalist, Jack Joyner, became the first female runner to appear on the cover of Sports Illustrated. The caption of the photo read ‘Super Woman”.
1988 – The Canadian sprinter Ben Johnson tests positive for performance-enhancing drugs in the Seol Olympics.
2005- The minimalist running movement became trendy after Vibram released its Five-fingers shoes.
2016 – Ultrarunner Dean Karnazes completes 50 marathons in 50 states in 50 successive days, setting himself as a legend in the running world.
2007 – Over 38,607 runners joined the New York City Marathon, making it the largest-ever Marathon.
2009 – Christopher McDougall’s “Born to Run” tops the New York Times best settler list, making minimalist running the new trend in town.
Hopefully, knowing more about “when running was invented” as well as the evolution and history of running will inspire you to log in more miles and make the most out of the sport.
So are we really born to run?
The science is not lying.
Our ability to run long distances is a major reason why we are still here today.
The ability has deep roots in human evolution—and there’s no doubt about that.
Looking to build endurance as well as confidence as a runner, then look no further than tempo runs.
In today’s post, I’m going to spill all the beans on what tempo runs are and how do you use them in your training plans.
In this post, you’ll learn:
What is a tempo run
What is the purpose of a tempo run
Why you should add tempo running to your plan
How long should tempo runs be
The benefits of tempo running
What is tempo pace and how to achieve it
How to perform tempo runs
How often should you do tempo runs
Can you do a tempo run on the treadmill
Sounds great?
Let’s lace up and dig in.
What is a Tempo Run
First things first, what is a tempo run?
Also known as lactate threshold runs (we’ll see why), tempo runs refer to speed workouts that help increase endurance and performance.
In essence, a tempo run lies in the middle ground between a casual jog and an-out-effort sprint, usually straddling the line between aerobic and anaerobic exercise.
Tempo training has one main purpose: increase your lactate threshold, the point at which oxygen is not being delivered fast enough to your muscles, causing lactic acid—which you know as burning and fatigue—to start to accumulate in your muscles.
What is the Ideal Tempo Running Pace?
Now you know a thing or two about tempo running.
Now, do you actually get started?
Basically, tempo sessions consist of 20 to 30 minutes of continuous running, but at a pace that’s isn’t too challenging.
Instead, the ideal tempo pace is “comfortably hard.”
This is what’s known as the lactate threshold, which is a pace you can sustain for a prolonged period without boosting lactate levels in your blood.
In general, perform your tempo runs at a pace that makes you look forward to ending the session but still manage to keep it up for the entire time and distance.
If you already have a lot of running experience, then a “comfortably hard” pace is a speed that you can keep up for 45 to 60 minutes without much trouble.
This is slightly slower or roughly the same as your 10K pace.
Another way to gauge your tempo pace is trained by a heart rate.
As a rule, shoot for around 80 to 90 percent of your maximum heart rate.
For more on tempo training, check out the following pages:
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?
Tempo run distances depend mostly on your fitness level first, training goals second.
Let me explain.
Your Conditioning
As a beginner, start with no more than 10 to 15 minutes runs at your comfortably hard pace.
(I have already outlined the best tempo run for beginners below, so no worries.)
But things can be a little bit complicated when trying to match tempo run distances to training goals—that’s when you start taking your training a tad bit more serious.
The Goal Distance
The second thing that dictates your tempo run distance is the type of race you’re training for.
Here’s how to match up your tempo runs to your running goals:
Training for a 5K race? Your tempo efforts should be around 3 to 4 kilometers.
Training for a 10K? Keep your tempo efforts to between 4 to 7 KM.
Training for a half marathon? Your tempo efforts should be in the range of 8 to 12 km.
Training for a marathon? Your tempo efforts should be in the range of 16 to 24 km.
Note – Faster runners should aim to the higher end of the mileage range.
How Often To Do A Tempo Runs?
How many tempo runs you do during a training cycle is also key to success.
Do too much tempo training, especially during peak training, and you could end pushing your body, causing injury and burnout.
Do fewer tempo runs than required, and you may not reap any training gains.
The key is to find the sweet spot.
As a general rule, I’d recommend doing one tempo run every week.
If that feels like too little, then try doing two sessions within a ten days period.
Tempo Running VS Interval Running – What’s the difference?
Tempo running and interval running have a lot in common, but the main difference lies in the goal behind each.
All in all, both types of training methods have their place in a running plan and are worth doing for improving your running endurance-performance.
In general, interval training is used to improve maximum oxygen consumption—what’s often called VO2 Max.
When you perform intervals, you’re getting close to the “no-talk” zone, where you can only utter a few words.
Recovery is typically long enough so that your intervals stay consistent and under control.
On the other hand, as I have already explained tempo training, is used to increase the lactate threshold.
You don’t take any breaks throughout the session.
The goal is to keep the challenging pace for a set distance or time.
The rest is just details.
By increasing your lactate threshold, you improve your ability to run faster and farther with less fatigue—making you into a better runner in the process.
Woman running on mountain trail. Young runner jogging sneakers in a beautiful nature. Healthy lifestyle fitness.
Can you Do a Tempo Run on Treadmill?
Hell yeah.
Actually, treadmill training is the cleanest and most straightforward way to do tempo training—so it’s also ideal for trying out tempo training for the first time.
When you’re training on the treadmill, you can simply choose your target tempo pace then just bang it out.
You don’t need to guestimate anything.
How to Do a Tempo Run?
Though there are many types of tempo runs, they all have one thing in common: you can’t stop running at any point in the workout.
Sure, you still have to start with a proper warm-up and end the run with a cool-down.
But there’s no standing still throughout the run.
That’s the golden rule.
Tempo Workouts To Try
Here are some of the most common tempo workouts to try.
Feel free to switch between these during your training, so you get more bang for your tempo training.
The Sustained Tempo Run For Beginners
This workout is the most beginner-friendly tempo session there’s.
Sustained tempo runs come in different shapes for both beginners and advanced runners alike.
Here’s a beginner-friendly session to try:
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).
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 bit more? Try this more challenging variation.
Here’s how to proceed.
Start with a 10-minute slow jog as a warm-up.
Run for 20 to 30 minutes at your comfortably hard pace.
Finish the run with a 10-minutes jog as a cool-down.
The Tempo Repetition
This variation looks a lot like interval-style runs, but it’s actually more challenging (since you don’t actually take any breaks throughout the workout).
This session shares a lot of similarities to classic intervals, but they’re performed at your tempo pose.
During the recovery, you never stop, but actually, keep jogging until the next rep.
Here’s how to proceed.
Start with a 10-minute dynamic warm-up.
Run at about 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.
Another way to take your training to the next level is to do it on a hill.
This not only helps improve your endurance and speed but your strength as well.
Hill training is, after all, the best form of strength training for runners.
Locate a very long hill or mountain 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 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 a 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 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.
The Tempo Run for Beginners – The Conclusion
There you have it!
The above tips are all you need to get started with tempo training as a runner without injuring or overwhelming yourself in the process.
All you have to do is to take action NOW.
The rest is rudimental.
Please feel free to leave your comments and questions in the section below.
