Beginner Runner

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

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

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

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

Sounds great?

Let’s get started.

Why Plan Your Running Routes?

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

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

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

What’s more?

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

It also helps make your training safer and more enjoyable.

What’s not to like!

How To Plan A Running Route?

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

Enjoy!

Stay Safe

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

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

Here’s how to ensure road safety.

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

Use Apps

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

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

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

Here are my best recommendations:

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

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

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

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

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

Google Maps

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

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

What’s more?

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

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

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

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

Sounds too complicated?

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

Plan Your Route According To Your Run

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

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

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

What type of terrain do you want to cover?

How far you’d like to go?

Are you looking for hills?

Etc.

Planning on doing an easy run?

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

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

Change Up Your Running Routes

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

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

Additional resource – Guide to urban running

How to Plan a Running Route – The Conclusion

There you have it!

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

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong

David D

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

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

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

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

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

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

How Many Calories Do You Burn Running?

Most experts say that running a mile burns about 100 calories

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

Let me explain more.

1. Your Weight

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

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

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

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

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

Your Running Speed

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

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

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

Your Fitness Level

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

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

Terrain

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

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

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

Weather Conditions

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

Gender

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

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

Real-World Calorie Burn Examples

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

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

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

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

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

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

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

How Running Compares to Other Cardio Workouts

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

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

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

Tips to Maximize Your Calorie Burn

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

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

Frequently Asked Questions

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

How does running speed affect calorie burn?

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

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

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

How can I increase my calorie burn while running?

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

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

Conclusion: It’s About More Than Just Calories

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

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

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

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

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

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

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

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

Get a Job at a Running Store

Obsessed with the latest running gear and gadgets?

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

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

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

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

Launch Your Own Online Running Gear Store

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

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

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

Start Your Running Blog

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

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

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

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

Here are some blog niche ideas to get you started:

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

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

Become A Running Coach

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

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

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

Become a Brand Ambassador on Instagram

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

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

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

Create Running Content on YouTube

Are you comfortable in front of the camera?

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

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

The Conclusion

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

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

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

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

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

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

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

Here’s the truth.

“Running is boring.”

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

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

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

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

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

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

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

Easier said than done, of course.

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

Then you have come to the right place.

How To Make Running Fun – The 30 Tricks

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

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

 Make Running Fun – 1. Get The Right Gear

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

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

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

Clothing also matters.

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

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

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

 Make Running Fun – 2. Slow Down

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

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

So, how do you start the right way?

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

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

As your training progresses, adjust your intervals.

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

Even then, don’t be hard on yourself.

Make it a rule stick to a conversational pace.

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

You used to be a runner?

Here’s how to start running again.

 Make Running Fun – 3. Set The Right Goals

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

Do you want to lose weight?

Are you looking to improve your 5K timing?

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

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

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

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

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

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

This also does wonders to your running motivation.

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

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

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

That’s a good thing if you ask me.

What’s more?

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

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

Some of the best rewards include:

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

 Make Running Fun – 5. Race

Running to get in shape is one thing.

Training for a race is an entirely different experience.

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

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

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

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

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

 Make Running Fun – 6. Change up Your Running Routine

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

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

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

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

 Make Running Fun – 7. Take a Break

Feeling a bit burned out?

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

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

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

 Make Running Fun – 8. Try A Running Streak

Don’t get me wrong.

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

That’s criminal behavior.

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

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

My longest streak lasted for two months.

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

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

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

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

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

 Make Running Fun – 9. Stay in The Moment

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

The stuff works.

I mean, just think about it for a moment.

All there is the NOW.

No past.

No future.

Only the eternal moment of the NOW.

Here’s how to practice:

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

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

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

 Make Running Fun – 10. Give it Time

Making running more fun doesn’t happen overnight.

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

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

Time will tell in the end.

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

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

Here’s how to overcome your running excuses.

Make Running Fun – 11. Get a Running App

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

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

Here are some of my favorites:

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

Make Running Fun – 12. Run at Night

Yes, you heard that right.

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

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

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

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

Here’s the full guide to safe outdoor running.

 Make Running Fun – 13. Run Naked

Again, don’t get me wrong.

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

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

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

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

You run for yourself, you compete with yourself.

Additional resource – How to Do a Run Streak

 Make Running Fun – 14. Buddy Up

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

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

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

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

Ask around.

Join a running club.

Befriend other runners.

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

 Make Running Fun – 15. Watch TV on the Treadmill

Feeling bored on the treadmill?

Try this.

Watching television helps make treadmill runs more fun.

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

Some of my favorite treadmill shows include:

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

Need more structure for your treadmill workout?

Try my Couch to 5K treadmill plan.

 Make Running Fun – 16. Listen to Music

I’m a big fan of music.

The running music I choose depends on my mood.

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

Science also agrees.

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

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

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

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

 Make Running Fun – 17. Try a Podcast

Not a fan of music?

Try a podcast.

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

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

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

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

Audiobooks are an option, too.

Additional resource – What’s the best temperature for running

 Make Running Fun – 18. Try Fartlek

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

Here’s how to do them?

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

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

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

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

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

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

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

This is like adding a CrossFit elements to your runs.

 Make Running Fun – 20. Try Hill Reps

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

It builds power and strength like nothing else.

Here is how to proceed:

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

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

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

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

 Make Running Fun – 21. Smile While Running

I know it sounds awkward.

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

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

Here’s how to put it into practice.

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

 Make Running Fun – 22. Do a Ladder Workout

This is another variation of the traditional interval workout.

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

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

Here is how to proceed:

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

Then finish your sprint workout with a cool down.

 Make Running Fun – 23. Run to Your Favorite Restaurant

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

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

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

Whatever you like the most go for it.

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

My favorite: Indian food.

 Make Running Fun – 24. Try Motion Meditation

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

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

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

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

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

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

 Make Running Fun – 25. Try Trail Running

Trail running is an integral part of any training program.

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

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

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

 Make Running Fun – 26. Try a New Running Form

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

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

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

 Make Running Fun – 27. Try a Running Breathing Ratio

Having trouble breathing properly while running?

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

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

That’s a good thing if you ask me.

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

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

I think you get the big picture here.

 Make Running Fun – 28. Do a Negative Split

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

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

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

 Make Running Fun – 29. Join a Running Club

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

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

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

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

How To Make Running Fun – The Conclusion

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

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

Thank you for dropping by

Ready to ditch the city streets and venture into the wild world of trail running? You’re in the right spot!

If you’ve been pondering the idea of hitting the trails but aren’t quite sure where to begin, don’t fret. Many new runners face the same dilemma. The world of trail running offers a refreshing escape from the concrete jungle, but those first steps can be intimidating.

But hey, there’s no need to worry any longer! In this article, we’re about to embark on a journey—a complete guide to trail running that’ll turn you from a city slicker to a trail-blazing pro. By the time you finish reading, you’ll have all the knowledge you need to:

• Start trail running with confidence
• Discover fantastic trails near you
• Stay safe and sound during your trail adventures
• Pick the perfect trail running gear

Excited? Good! So, let’s lace up those shoes, embrace the great outdoors, and dive into the exciting world of trail running.

Trail Running Explained

So, what’s trail running all about?

In layman’s terms, trail running involves running on anything that is unpaved and/or natural, mostly taking place on softer, more cushioned surfaces like dirt paths and grass.

In general, a good trail surface should:

(1) Offer natural obstacles (think roots and rocks),

(2) Be unpaved (preferably natural),

(3) Provide great scenery (away from the hustle and bustle of the city) and

(4) Involve elevation gain (lots of ascents and descents).

The Benefits of Trail Running

Let’s uncover the treasure trove of benefits that await you in the world of trail running. It’s not just a run; it’s a journey filled with advantages you won’t want to miss out on.

• Less Risk of injury. Trail running is your body’s best friend. Why? Because it’s a kinder, gentler alternative to the relentless pounding of pavement. The surfaces beneath your feet are forgiving, like a plush carpet for your muscles and joints.
• More challenge. Trail running serves up a smorgasbord of obstacles. You’ll conquer steep hills that leave your lungs gasping for air, navigate technical terrain that demands quick thinking and nimble footwork, and power through mud, rocks, and roots.
• Burns more calories. Research shows that trail running can torch around 10 percent more calories than road running. Sure, 10 percent might not sound like a lot, but it adds up over time. So, if you’re looking to shed those extra pounds while enjoying nature’s beauty, trail running is key.
• Improves balance and coordination.  As you navigate the unpredictable terrain, your body engages those smaller, intrinsic “helper” muscles, especially in the hips and core. These muscles work in harmony to keep you upright, helping you develop a rock-solid foundation and agility.
• Gets you into nature. The off-beaten path whisks you away from the hustle and bustle of city life, immersing you in the tranquility of the wilderness. Picture yourself running alongside glistening streams, weaving through ancient forests, and breathing in the pure, untamed air.

What’s not to like!

The Bad News

Now, before you dive headfirst into the thrilling world of trail running, let’s address the elephant on the trail: the challenges. Here a few:

• The Rugged Terrain: Mother Nature doesn’t always lay out a red carpet for trail runners. You’ll encounter steep ascents and descents that feel like scaling a mini-mountain, jagged terrains that test your footing, and sneaky spots in the sand that can throw off your balance. But guess what? These challenges are what makes trail running an epic adventure.
• Nature’s Little Surprises: Picture this: branches seemingly conspiring to trip you up, low-hanging trees that demand you to duck and dive, and rocks and roots that play hide-and-seek with your feet. It’s a wilderness out there, and these surprises are all part of the game.
• Risky Business: Yes, there’s an element of risk when you’re out in the wild. But fear not; I’m about to arm you with tips and tricks to keep those risks in check.

How To Find a Trail Near You?

Finding the perfect trail is like discovering a hidden gem, and it can make or break your trail running experience.

Here are a few tips on how to locate the best trails around you.

Urban Trails Exist:

Living in a bustling urban area doesn’t mean you’re miles away from trails. You’d be surprised at how many hidden pockets of nature you can find. Look for local reserves, parks, or even the network of gravel roads and dirt trails that many towns and cities offer. These can be your starting point for off-road running adventures.

Connect with the Community:

Joining local running clubs or visiting running stores is like unlocking a treasure trove of trail knowledge. These seasoned runners can point you in the right direction and even introduce you to fellow trail enthusiasts. It’s a win-win!

Tech-Savvy Solutions:

In this digital age, technology can be your trusty sidekick. Consider using apps like Suunto Heat Maps to discover new trails, or simply rely on Google and Google Earth to scout potential routes. The internet is teeming with resources like Trail Run Project, where you can find valuable trail information and even connect with the trail-running community.

Know Your Terrain:

Before you lace up those trail shoes, do some research on your chosen trail. Understand its unique characteristics, from potential obstacles and hazards to convenient pit stops.

And don’t forget to check for any wildlife encounters you might expect—knowledge is your best friend when it comes to staying safe.

Get the Right Trail Running Shoes

Ah, the age-old debate: road shoes vs. trail shoes. Let’s dive into this footwear conundrum, shall we?

Road Shoes vs. Trail Shoes:

You might wonder if your trusty road shoes can handle the trails. Well, for short trail runs, they can do the job, but hear us out. Regular trail running will eventually call for a pair of dedicated trail shoes. Why, you ask? Let’s break it down:

Protect Those Feet:

Trail shoes are your armor against all sorts of foot-related troubles. From the ever-dreaded stubbed toes to bruised soles and slippery falls, they’ve got you covered. Plus, with those gnarly terrains and uneven surfaces, a sprained ankle might be lurking.

Lower to the Ground:

Here’s a nifty trick that trail shoes bring to the table—they tend to be lower profile, meaning they sit closer to the ground. Why is this important, you wonder? Well, it significantly reduces your risk of those pesky ankle twists and sprains. No one wants to hobble home after a run, right?

Traction Galore:

Ever found yourself sliding around on muddy trails like Bambi on ice? Trail shoes come equipped with rugged treads that offer more grip than a superhero on a mission. Slippery slopes and muddy paths won’t stand a chance.

Get the Right Trail Running Gear

Now, let’s talk gear because hitting the trails isn’t just about the shoes; it’s about being well-prepared for whatever Mother Nature throws your way.

So, gear up, trailblazers!

Trail-Worthy Threads:

Your regular running gear won’t cut it here. Opt for technical clothing made from synthetic, moisture-wicking fabric. It’s like your second skin, keeping you dry and comfortable through mud, rain, or sweat

Battle the Bugs:

Depending on where and when you run, insects might decide you’re their new favorite snack. Arm yourself with insect repellent—your shield against pesky bites and unwelcome tick guests.

Gaiters: The Unsung Heroes:

These might look like oversized socks, but they’re your secret weapon against nature’s little surprises. Gaiters guard your feet and shoes against the elements—think dirt, debris, and pebbles. They’re like a forcefield for your feet.

Shine a Light:

Planning a dawn or dusk adventure? A headlamp or flashlight is your trusty sidekick. Navigating the trails in the dark becomes a breeze, and you’ll avoid those accidental encounters with tree branches. Ouch!

Other trail running items include:

• A hat
• Running Sunglasses
• Sunscreen
• Lip balm
• A hydration system,
• Pepper spray,
• Gels, and
• An old-fashion map.

Additional resource – Trail Running First Aid Kit 

Start Slowly

Alright, let’s get real about your first trail runs. Remember that feeling when you first started running? Well, you might just experience it all over again, and yes, it might not be all sunshine and rainbows.

Even if you’re a seasoned road runner, brace yourself for a reality check: trail running can slow you down. In fact, according to Trail Running magazine, expect to be 10 to 20 percent slower on those winding trails compared to your flat-road pace.

Here’s a little math for you: if you usually conquer a 5-mile road run in a cool 50 minutes, that same distance on the trails might stretch into more than an hour. Yep, it’s a whole different ballgame out there.

However, don’t fret about your pace. Instead, focus on finding your trail running groove. Start with about 60 to 70 percent of your usual effort. Take your time, soak in the surroundings, and, most importantly, keep an eagle eye out for those sneaky obstacles Mother Nature throws your way.

A complete beginner?

Try my beginner running plan.

Hydrate All the Time

Hydration is always important when you’re running, but it becomes much more crucial during your trail adventures, especially when you find yourself deep in the wilderness, far from the familiar sights of urban life.

Here’s the golden rule: aim to drink at least 15 to 20 ounces of liquid for every hour you’re out there pounding the trails. But hey, if you feel like your body’s thirsting for more, don’t hold back. Listen to what it’s telling you, and gulp down that refreshing H2O.

Now, it’s not just about chugging water; you’ve got to keep those electrolytes in check. Electrolytes are key for optimal performance – calcium, magnesium, potassium, sodium – they’re the ones responsible for muscle function, water retention, and even blood pH levels.

To keep the hydration game strong, think about investing in a trusty hydration belt or pack. Sure, some folks might opt for the handheld water bottle, but let’s be honest, it can be a bit distracting – not to mention it might throw off your trail-running groove.

Trail Running Safety

Like any other outdoor sport, trail running has its dangers, and if you plan to spend any length of time on remote trails, it’s key to know how to stay safe.

To stay safe on the trails, do the following:

• Say something. Tell someone—a family member, a friend, a neighbor, you name it—where you’re running and let them know when they should expect to hear back from you. Here’s the full guide to safe running.
• Cell phones & maps. Bring your cell phone, and learn how to use a map and a compass —in the event you get lost. Of course, most phones today are equipped with a GPS system, but you should keep in mind there may be no signal outside city limits.
• Be identifiable. Bring with you your ID and a list of emergency contacts—in the off chance something bad happens to you, God forbid.
• Run distraction-free. Leave your headphones at home so you can keep your ears on your surroundings. Remember to enjoy the pristine sights and sounds of the natural world—without letting them distract you from the task at hand.
• Stay on the mark. Keep your runs on marked trails as often as possible, and don’t be afraid of running right through a stream—getting your feet wet is part and parcel of the trail running experience.
• Run with others. There is safety in numbers, to do your best to schedule your trail runs with a training buddy or a running group.
• Beware of animals. Familiarize yourself with the type of wildlife in your area, and know what to do when you come face to face with a bear, a mountain lion, a snake, or any other dangerous animal.
• Protect yourself. You can always bring with you pepper spray if you are running alone and safety is an issue.
• Use a Safety app. Download and use safety apps for your phones, such as Road ID and bSafe.
• Bring energy. For long trail runs, make sure to bring with you water and some food and fuel.
• Be visible. Put on a headlamp or flashlight if you are planning to run when it’s dark.
• Pay attention to wildlife. Here’s how to prevent animal attacks while running.
• Keeps your eyes open. Be mindful of your surroundings. Use common sense. Listen to your gut, and never ignore those ancient gut feelings.

Practice Good Trail Running Etiquette

Trails have their own unspoken code, and if you want to keep the outdoors safe and friendly, it’s time to embrace it. Here are some pearls of wisdom to make you the trail etiquette champ:

• Mind Your Manners: Always be aware of fellow trail users. Nobody likes surprises, so if you’re coming up from behind, give a friendly heads-up with a hearty “Passing on your right (or left),” especially if you’re about to zoom past them. It avoids startling them and keeps everyone on the same page. And on those narrow single tracks, be ready to yield if needed.
• Maintain Your Space: If you’re part of a running pack, remember the ten-foot rule – keep a healthy distance from each other. This not only ensures you get a better view of the terrain ahead but also prevents any accidental stumbles or tumbles.
• Friendly Vibes Only: Embrace your inner trail ambassador. Be the hiker, runner, or walker who smiles, nods, and shares a few friendly words. It’s amazing how a simple “hello” can create a sense of camaraderie on those winding trails.
• Spread the Love: Remember, it’s not just about following the rules; it’s about contributing to the thriving trail community. Whether it’s a smile, a nod, or a few encouraging words, spread positivity and make the trail a welcoming place for all.

Summer is a great time for running.

It’s the ideal opportunity to shed winter’s layers and hit the outdoors.

But when the temperature rises, running becomes a huge physical undertaking, and intense running can be quite dangerous.

In fact, run too long in the heat leads to heatstroke—that excruciating fatigue that makes you feel like you’re about to explode from the heat.

While running in the heat is often safe for most runners, taking a few preventative steps will help you stay safe and prevent complications associated with the heat.

This hot season, do your part in avoiding heat stroke when running by following the tips below.

But first things first, what is heat stroke and why it occurs?

Heat Stroke in Runners Explained

Heatstroke, the most dangerous form of heat-induced illness, occurs when the body’s heat-regulating system is compromised by excessive heat.

During the condition, body temperatures increase above its normal range, which is a degree or two of 98.6° F or 37° C.

Signs include nausea, confusion, seizures, disorientation, and often a loss of consciousness or coma.

Treating Heat Stroke When Running

On the onset of any symptoms, do the following immediately:

1. Out Of The Sun

If you suffer from any heat-related illness symptoms, it’s key to immediately get out of the sun and rest, preferably in an air-conditioned room.

If you can’t get indoor, try to find the nearest cool place or at least shade.

2. Elevate

Lie down and raise your legs to a level above your chest to get the blood flowing.

3. No Clothing

Remove any tight or extra clothing and equipment.

4. Drink

Drink plenty of fluids, such as water or sports drink to replace lost liquids and salt.

Don’t guzzle, though, but take sips.

5. Apply Cold

Bring your core body temperature down by applying cool towels to your skin, taking a cool bath, spraying yourself with a garden hose, or placing ice packs or wet towels on your neck, head, armpits, and groin.

Seek Medical Help

If these measures fail to improve your symptoms within 10 to 20 minutes, seek medical help.

Left untreated, heatstroke can cause organ failure, brain damage, and even death.

If you don’t cool down your body, heatstroke can lead to organ failure, serious injury, or even death.

How To Prevent Heat Stroke When Running

When it comes to managing and dealing with heat-related issues in runners, prevention is the best course of action.

After all, prevention is better than cure.

Here are the measures you need to protect yourself from heatstroke when running in the heat.

Enjoy!

Stay Well Hydrated

Proper hydration is key for warding off heat-related illnesses.

Water is not only a key nutrient, but it literally makes roughly 60 to 70 percent of your entire being.

While the key to staying well-hydrated is drinking plenty of water, it’s easier said than done when temperatures rise.

Your body generates more heat when you’re surrounded by hot air, making it harder to maintain core temperatures within the healthy range.

Here’s how to keep your body well hydrated:

• Drink plenty of liquids before, during, and after your runs.
• Top off your hydration stores with 8 to 12 ounces of water before your run.
• Drink small sips during running roughly every 10 to 15 minutes, especially when running long in the heat.
• Toss in four to six ounces of water about every 15 to 20 minutes while running, then keep drinking fluids until your urine is clear.
• Weigh yourself before after your workouts. Shoot for 16 ounces of fluid for every pound of weight lost.

What’s more?

Keep in mind that thirst isn’t a good indicator of dehydration.

Once you’re thirsty, you’re already dehydrated.

Symptoms of dehydration include elevated heart rate (even when resting) and dark, golden-colored urine.

Additional resource – Running in the sun

Check The Heat Index

When planning to run outdoors, check the heat index to see if it’s suitable for outdoor exercise.

The heat index calculates air temperature with relative humidity to determine what temperature actually feels like.

The higher the index, the hotter the weather feels.

For instance, if the temperature is 90 degrees and the relative humidity is 70 percent, the air will feel as though it’s 110 degrees.

Also, consider the pollution level.

The higher the pollution level, the harder for you to breathe.

When the heat index exceeded 90 F, Consider jumping on the treadmill or cross-training.

You don’t want to torture yourself and end up in ER, right?.

This will make it harder for sweat to evaporate from your body.

Additional resource – Sodium for for runners

Dress Right

When the mercury rises, you need workout clothes that can keep you fresh, dry, and comfortable.

Go for high-performance fabrics that will wick the moisture and sweat away from your body.

High-performance fabrics have tiny channels that wick moisture away from your skin to the outer layer of the clothing, where it can evaporate faster.

Some of the best fabrics include Drymax, Coloma, Smartwool, polypropylene, and other high-performance athletic fibers.

What’s more?

Avoid tight clothing as it restricts the heat removal process as well as dark colors as they absorb the sun’s heat and light.

Protect Your Head

A running hat can help protect your face from the sun’s UV rays, as well protect your eyes from UV rays (again) impact that may lead to cataract and other eye problems after years of exposure.

This also helps reduce the risk of the sunburn.

A hat will also protect you from flying insects and cobwebs, especially if you run a lot in the country or on trials.

How about A visor?

Often a hat is too constrictive and may trap heat.

Instead, wear a visor if you want to wear something on your head to block the sun.

Additional Resource – Running in polluted areas

Be Patient

In order to prevent exertional heat stroke, it’s key to gradually acclimate yourself to running in hot weather.

It takes roughly two weeks for your body to adapt to the heat.

This is what’s known as heat acclimatization, and it consists of a series of physical adaptations that help your body better manage heat stress, cooling itself more efficiently in the process.

During that period, your working heart rate decreases, your core body temperatures lower, and sweat rate increases.

Instead of pushing the pace, scale down your running distance or intensity for the first few weeks.

Additional resource – Ice bath for runners

Pay Attention to Your Body

As long as you listen to your body and are willing to take the right precautions, you should be able to safely enjoy running in the summer season.

While running in the heat, pay attention to signs and symptoms of heat-related illness.

These include:

• Fast breathing
• Rapid heartbeat
• Heavy sweating
• Headache
• Redness or paleness in the face
• Nausea
• Warm, dry skin
• Intense thirst
• Diarrhea
• Confusion
• Vomiting
• Fainting

If you start to notice any symptoms—stop running, move to a cool, shaded area, and drink plenty of water until you feel back to normal.

Ignore these warning signs, and your condition will worsen, leading to a medical emergency.

If you already have a condition related to one of those issues, I suggest you run in a group or partner up.

Stay safe out there!

Conclusion

I can only give you this much attention because you are the only one that understands your body better than anyone.

By taking the above steps, you can pretty much guarantee that you can prevent a heat stroke when running.

It’s really up to you.

In the meantime, thank you for dropping by.

Keep running strong.

Why do some long-time runners look old? If you’re looking for an answer, then you’ve come to the right place.

You’ve probably heard the rumors that running can make you look old or even cause wrinkles. But is there any truth to it?

The answer might surprise you.

Running is an intense activity that puts a lot of strain on your body, and it’s natural to wonder if it could also be taking a toll on your face.

In this post, we’ll dive into the science behind runners’ face and separate fact from fiction.

You’ll discover that the idea of a runners’ face is nothing more than a myth and learn some tips to protect your skin while running.

So, whether you’re a seasoned runner or just getting started, keep reading to find out the truth about runners’ face.

The Truth Behind Runners Face

The mysterious “Runner’s Face” phenomenon is a fascinating yet controversial topic that has captured the attention of many runners and non-runners alike.

This alleged premature-aging phenomenon supposedly affects runners in their 30s and beyond, leaving them with a less-than-youthful appearance. But let’s delve into the depths of science and statistics to uncover the truth behind this enigma.

Some believe that the repetitive up-and-down motion of running causes the skin to lose its elasticity, resulting in sagging cheeks and facial structures. However, before we jump to conclusions, let’s examine the evidence at hand.

Contrary to popular belief, the theory of bouncing faces is nothing more than an urban legend. There is a distinct lack of solid scientific proof to support this claim. Instead, much of the so-called evidence stems from anecdotal accounts or dubious “sponsored articles” by beauty clinics attempting to prey on the insecurities of potential customers. So, when it comes to putting fillers in your face, you can confidently say, “No, thank you!”

But here’s the twist: While the bouncing face theory may not hold water, there are genuine reasons why some endurance athletes may appear older than their actual age. These factors have nothing to do with the repetitive motion experienced during training. It’s time to separate fact from fiction and uncover the true culprits.

Let’s get to the truth.

Why Do Runners Look Old – The Free Radical Theory

Research suggests that running and other forms of cardio training can cause free-radical stress that may damage collagen and elastin, the skin’s most vital supportive fibers. When you exercise, your body develops free radicals from training stresses, which is a natural response from the process of recovering and patching up the muscles. The problem is, depending on the length, type, nutrition, and recovery time, the excess of free radicals can accumulate and damage the cells, which we usually associate with aging.

Is It Hopeless?

Don’t throw your running shoes into the trash just yet. A study published in Free Radical Biology and Medicine reported that only extremely intense training results in cell damage.

So, what qualifies as extremely intense?

Any training for 90 minutes or longer at 70 to 80 percent of maximum heart rate, according to research.

Maybe this is the reason why you’re more likely to notice some of these effects on serious endurance runners who log a lot of miles every week. Mild intensity is defined as training at 50 to 60 percent of the maximum heart rate three to five times a week.

In other words, if you’re a recreational runner performing most of your runs outside of the intense category, then you shouldn’t worry about scaling back your running to protect your precious face.

It’s important to note that regular exercise, especially running, is one of the major triggers for healthy skin. Exercising regularly can increase circulation, improve bone density, and upgrade your immune system, which may grant your skin a more youthful and lively appearance. Plus, exercise is also one of the best anti-aging measures you can take for your lungs, heart, brain, productivity, and brainpower.

Additional resource – Vitamin D for runners

The Sun

Running outside can be an invigorating and rewarding experience, but it can also put your skin at risk. Exposure to the sun can do a number on your skin and leave you looking older than your years.

Did you know that every minute spent under the sun counts as one exposure? So, if you’re going on a 2-hour run, you’re racking up around 120 exposures! The sun’s UV light can damage your skin’s layers and cause age spots, uneven pigmentation, and even skin cancer. According to research, 80 percent of the signs of aging are attributed to sun damage.

Air Pollution

It’s not just the sun you need to worry about. Air pollution can also contribute to the formation of a less-than-radiant complexion. In fact, a study in the Journal of Investigative Dermatology found that exposure to air pollution can drastically increase the signs of skin aging. If you’re curious about the impact of pollution in your area, you can check out Dermalogica’s Skin Pollution Index. The higher the number, the greater the impact on your skin.

For more on the impact of running and the elements on your face, check out the following sources:

Anti-aging Effects of Select Botanicals: Scientific Evidence and Current Trends

Does age-dynamic movement accelerate facial age impression?

The Relationships between Age and Running Biomechanics

The Facial Aging Process From the “Inside Out”

The Science and Theory Behind Facial Aging

How to Protect Your Face When Running Outdoor

Here are a few tips to help you protect your face while exploring the outdoors.

Use Sunscreen

Are you tired of constantly battling sunburn and uneven skin tone after a long run outdoors? Look no further than sunscreen, the ultimate weapon against the damaging effects of the sun’s harmful ultraviolet rays. And no, sunscreen isn’t just for women – it’s for anyone who wants to keep their skin looking young and healthy, regardless of gender.

But not all sunscreens are created equal. To get the most protection possible, choose a broad-spectrum sunscreen with at least 30 SPF, which blocks both UVA and UVB rays. And don’t forget to apply sunscreen to your lips – after all, they need protection too.

If you’re a long-distance runner, opt for a spray sunscreen for easy reapplication during your run. But don’t forget to apply your sunscreen at least 15 to 20 minutes before your run to allow your skin to absorb it fully.

And here’s a pro tip: sunscreen typically starts to lose effectiveness after about two hours, or even sooner if you’re sweating heavily. So be sure to reapply frequently, especially during long runs.

If you have sensitive or acne-prone skin, opt for a sunscreen with SPF 50 and no higher. While higher SPF may seem like a good idea, it can actually lead to a greater risk of clogged pores and breakouts.

But sunscreen isn’t the only defense against outdoor elements. Air pollution can also wreak havoc on your skin, leading to uneven pigmentation, age spots, and even skin cancer. To find out the impact of pollution in your area, check Dermalogica’s Skin Pollution Index.

Wear A Hat And Sunglasses

Let’s shed some light on the essential accessory that should be a staple in every runner’s wardrobe—the mighty hat or sun visor. This multitasking marvel not only shields your face from the scorching sun but also comes to the rescue when the sweat starts pouring. Say goodbye to pesky droplets interrupting your flow! A hat or sun visor soaks up that perspiration, leaving you with a cool and comfortable running experience.

Now, let’s talk about the windows to your soul—your eyes. Did you know that UV rays bouncing off the pavement or sand can wreak havoc on your ocular health? Don’t fret! We’ve got your back with a simple yet powerful solution—sunglasses! These stylish accessories are not just a fashion statement; they are a vital line of defense against the harmful effects of UV radiation. By donning a pair of sunglasses with UV/UVB protection, you shield your eyes from potential threats like pterygium, ocular melanoma, and cataracts. Now, that’s a sight for sore eyes!

But hold on, before you rush to grab any pair of shades, let’s dive into the science behind UV protection. Opt for sunglasses that offer reliable UV filters to safeguard your vision. Steer clear of those trendy but ineffective eyewear options that lack the necessary protective coatings. Remember, the more light that penetrates your pupils, the greater the risk to your eyes. So, be a savvy runner and choose sunglasses that prioritize your eye health without compromising on style.

Don’t Run Shirtless

While going shirtless may seem like a way to beat the heat, it actually exposes your skin to more sun, leaving it vulnerable to potential damage. What’s more, running shirtless can trap sweat against your skin, keeping you warmer than you’d like. But fear not, for there’s a simple solution that will revolutionize your running experience.

Enter the world of technical, high-performance shirts—the superheroes of moisture-wicking magic. By opting for a quality wicking shirt, you bid farewell to sticky sweat and embrace a drier, more comfortable run. These shirts work their magic by efficiently pulling sweat away from your skin, allowing it to evaporate and keep you cool. But not all shirts are created equal, so choose wisely!

When selecting your ideal running shirt, seek out breathable, lightweight fabrics that allow your body to breathe and regulate its temperature. Look for clothing designed with the Ultraviolet Protection Factor (UPF), a measure of how effectively the fabric blocks harmful UV radiation. The higher the UPF rating, the greater the protection for your skin. For example, a shirt with a UPF of 50 will only allow approximately 1/50th of the sun’s UV radiation to reach your precious skin. Now that’s impressive!

If you prefer running in sleeveless shirts or tank tops, worry not. You can still keep your arms protected by investing in sun-protective sleeves. These nifty accessories offer an extra layer of defense against the sun’s rays while allowing you to enjoy the freedom of your preferred running attire.

Now, let’s talk about fabrics to avoid—namely, cotton. While cotton may feel soft and cozy, it falls short in the sun protection department. Cotton fabrics typically have a UPF factor of approximately 5-7, meaning they allow a significant amount of radiation to reach your skin. So, bid adieu to cotton and embrace the world of performance fabrics engineered to keep you safe and comfortable.

Eat Lots of Antioxidants

Imagine this: a plate bursting with vibrant colors, brimming with the power to protect your skin. Say hello to the superheroes of nutrition—the antioxidant-rich foods that can thwart potential damage caused by those pesky free radicals. Let’s dive into the delectable options that can revolutionize your skincare game.

First up, we have the tropical delights of kiwi and pineapple, packing a punch of antioxidants to fortify your skin’s defense. These exotic fruits are not only a feast for the senses but also a feast for your skin’s vitality. Next, we venture into the realm of berries—the small but mighty warriors against free radicals. Blueberries, strawberries, raspberries, and blackberries offer an abundance of antioxidants that can help keep your skin radiant and youthful.

But wait, the citrusy wonders of fruits like oranges, lemons, and grapefruits are also on the menu. Rich in vitamin C, these zesty treats not only give your immune system a boost but also work wonders for your skin’s health. The secret lies in their antioxidant properties, shielding your skin from the harmful effects of oxidative stress.

Vegetables take the stage as well, with broccoli leading the charge. This cruciferous powerhouse is not only packed with essential nutrients but also serves as a source of skin-loving antioxidants. Green and red peppers join the party, adding a vibrant touch to your plate while bolstering your skin’s defenses.

But let’s not forget the skin-boosting wonders of carotenoids—the antioxidants that lend a vibrant hue to fruits and vegetables. Tomatoes, sweet potatoes, carrots, pumpkins, papaya, and mango are just a few examples of the skin-loving treasures that nature provides. By indulging in these colorful delights, you give your skin a powerful ally in the fight against free radicals.

If you’re looking for an extra boost, turn to skin supplements that contain vitamins A and E. These trusty allies work hand in hand to nourish your skin from the inside out, providing added support in your quest for youthful radiance.

Runners Face – The Conclusion 

I hate to disappoint you, but there isn’t such a thing as runners face.

The up-and-down movement is nothing to worry about, and it’s definitely not going to age your skin faster.

But that doesn’t mean that you shouldn’t protect your face when running outdoors.

By taking the above steps, you can drastically slow down the aging of your skin.

Thank you for dropping by.

Keep running strong.

David D.

Struggling to match your outdoor running efficiency on a treadmill? Don’t worry, you’re not alone.

Whether you’re a seasoned runner looking to avoid the elements or a newbie starting off in the gym, mastering your treadmill technique is key to optimizing your workout and avoiding injury

Let’s be real: your running form is the key to getting the most out of your treadmill workouts. Running with good technique improves your efficiency and reduces your risk of injury, whether outdoors or pounding the belt indoors at the gym.

I cannot emphasize this enough.

I’ve talked before about the principles of proper running form, but today, I’m shifting the focus to treadmill-specific running techniques.

This guide is for you if you want to maintain a steady pace and keep your joints safe while getting the most out of your treadmill sessions.

Start with a Good Posture

Before you press ‘start’ on the treadmill, take a moment to check your posture. Proper alignment from the get-go sets the stage for a successful and pain-free run.

When I started running on the treadmill, I had terrible posture. I didn’t realize how much it affected my performance until my lower back started acting up.

After reading up on proper running form, I focused on keeping my feet hip-width apart, engaging my core, and lengthening my spine. It felt weird at first, but after a few runs, it became natural. Not only did my back pain disappear, but my runs also felt more efficient.

Here’s what to keep on mind:

• Ensure your feet are hip-width apart,
• Keep your toes are pointing forward,
• Keep your core is engaged, and
• Keep your spine is lengthened.

I hate to sound like a broken record, but proper posture sets the foundation for a successful run. You don’t want to hunch or slouch right from the get-go—that’ll only lead to discomfort later.

Avoid Hunching

One of the most common mistakes I see people make is staring down at their feet or fixating on the treadmill’s dashboard.

I’m also guilty of this. I used to constantly look down at the treadmill’s dashboard—checking my pace, time, distance… you name it. But after a while, I noticed that my neck and shoulders were always sore after a run. It wasn’t until I learned to keep avoid hunching that the soreness disappeared.

Here’s what you need to do: keep your head up and eyes forward, as if you’re scanning the horizon on an outdoor trail.

Simulate Outdoor Running

Treadmill running should mimic your outdoor running form as much as possible. Keep your back straight, look forward, and pay attention to your stride length—don’t shorten or lengthen it just because you’re on a treadmill.

Want to make it even more realistic? Add a slight incline of 2-3% to replicate your natural resistance when running outside. I routinely set the incline to 2% or 3%, and I feel like I’m getting a workout closer to my outdoor runs.

Plus, it’s a great way to prepare for hilly terrain without leaving the gym.

Let Go Of The Rails

I get it; sometimes fatigue sets in, and it’s tempting to hold onto the treadmill’s handrails.

I’ll admit it—I used to hold onto the handrails during treadmill runs. It made me feel more stable.

But trust me, it’s better not to. Holding onto the rails changes your natural running form and can increase your risk of injury.

Instead, rely on your arms for balance.

Plus, when you engage your upper body, it helps tone your arms and core.

So, let go and let your arms do some of the work!

Use Your Arms

Speaking of arms, ensure they work with you, not against you.

I felt a huge difference once I started focusing on my arm swing.

Before, my arms would move randomly, or I’d barely swing them at all. Now, I keep them at a 90-degree angle and let them naturally swing as I run. It helps me stay balanced and keeps my whole body in sync. This coordination not only keeps you balanced but also boosts your overall running efficiency

Strike Right

Your foot strike on the treadmill should be the same outdoors. Aim to land on the ball of your foot, not your heel, and ensure your feet are landing under your body, not out in front or behind. Short, choppy strides are tempting on a treadmill, but try to keep your natural stride. If something feels off, slow down and check your form.

No Forward-Leaning

While leaning forward a bit when running outdoors is natural, you don’t need to do that on a treadmill. The machine is already pulling your feet backward, so leaning too far forward can cause strain on your back and neck. Keep your body upright to avoid discomfort or injury.

Run in The Middle

Another common mistake is running too close to the console at the front of the treadmill.

I’ve found myself many times running running way too close to the front of the treadmill, almost bumping into the console, which is the recipe for disaster.

My best advice? Try to run in the middle of the belt, about a foot away from the console,. This allows for a more natural arm swing and help you stay balanced, especially during longer runs.

It also gives you enough room to move freely.

What’s not to like, really!

Relax

Relaxing your body while running is just as important on a treadmill as outdoors. Keep your shoulders loose, unclench your jaw, and focus on breathing.

Deep, controlled breaths will help you stay relaxed and prevent unnecessary tension, which can lead to discomfort or injury.

I’d recommend checking in with my body during a run—relaxing your shoulders, unclenching your fists, and focusing on deep breaths. This should help keep you comfortable and relaxed, even during tough workouts.

Common Treadmill Running Mistakes (and How to Fix Them!)

Even seasoned runners can slip up on treadmill form, especially if they’re not used to the stationary feel. Here are some of the most common treadmill mistakes I see—and how to correct them to keep your runs safe and effective.

Holding onto the Handrails

Gripping the handrails might feel natural, especially on a higher incline, but it actually disrupts your form and balance. It can also strain your shoulders and back over time.

Fix: Lower the incline until you feel comfortable running without holding on. Keep your arms bent at about a 90-degree angle and swing them naturally as you would on outdoor runs. This helps engage your core and improves overall balance.

Overstriding

Overstriding—landing with your foot too far in front—can create impact forces that stress your knees and hips. This is a common issue for runners who haven’t adjusted to the treadmill’s consistent pace.

Fix: Focus on landing your foot directly beneath your body with each step. To prevent overstriding, try increasing your cadence to around 170–180 steps per minute, which often naturally shortens stride length and keeps your form efficient.

Excessive Leaning Forward

Leaning too far forward can throw off your alignment, causing lower back strain and disrupting your stride. This is especially common when runners try to match the belt’s speed and lose track of posture.

Fix: Think about running tall, as if a string is pulling you up from the top of your head. Keep your gaze forward (not down at the treadmill console!) and your shoulders relaxed. Engaging your core can also help you maintain an upright posture throughout your run.

Running Too Close to the Front of the Belt

Staying too close to the treadmill’s front panel can restrict your movement and affect your natural stride. It may also cause you to tense up, impacting your form.

Fix: Position yourself in the middle of the belt, allowing for natural movement. If you’re worried about slipping back, start at a slower speed and build up gradually until you feel comfortable in the center.

Ignoring Incline Settings

Running on a completely flat treadmill can feel unnatural, as outdoor running usually involves some degree of incline. A slight incline can better mimic outdoor running and reduce the risk of joint strain.

Fix: Try setting the treadmill at a 1-2% incline to simulate outdoor conditions. This small adjustment improves your form and can help prevent shin splints by reducing the repetitive impact of flat running.

Research-Backed Insights on Treadmill Running Form

Good treadmill form isn’t just about looking smooth—it’s about running safely, efficiently, and effectively. Research backs up the importance of form when you’re on the treadmill, especially if it’s a regular part of your training. Here are some science-backed insights to keep in mind:

Treadmill Running’s Effect on Muscle Activation

Studies have shown that treadmill running slightly changes the way your muscles engage compared to running outside. According to a study published in Medicine & Science in Sports & Exercise, treadmill running can reduce the activation of hamstrings by about 10–15% compared to outdoor running, which could lead to muscle imbalances if not managed.

By staying aware of your form—like maintaining a midfoot strike and keeping your posture upright—you can help reduce these imbalances and protect your muscles over the long term.

The Value of Cadence and Shorter Strides

Maintaining a quick cadence and shorter strides can also benefit your form and reduce joint stress on the treadmill. A study from the Journal of Sports Science found that runners who kept a cadence of around 170–180 steps per minute on a treadmill had lower ground reaction forces, which translates to less impact on the knees and ankles. This cadence can help you avoid overstriding, making your run smoother and more sustainable, especially during longer sessions.

Conclusion

And there you have it! Running on a treadmill might feel different at first, but with the right form, it can be just as effective—if not more so—than running outdoors.

By focusing on posture, staying relaxed, and using proper technique, you’ll get the most out of your treadmill sessions while reducing the risk of injury.

If you’ve got any questions or need more tips on treadmill running, feel free to leave a comment below!

Thanks for stopping by, and as always, keep running strong!

David D.