Beginner Runner

Looking for beginner runner tips? Then this page got you covered. In this section, you’ll find plenty of articles and resources that can help start running, prevent injury, and lose weight as a beginner.

Check out the articles for more running guidelines.

The Complete Couch To 10K Plan For Beginners

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Ready to run your first 10K?

6.2 miles might sound daunting, but it’s totally achievable, even if you’re just getting started.

I remember feeling the same uncertainty when I trained for my first 10K. I’d already done a few 5Ks, but the thought of doubling that distance felt like a giant leap.

With a solid plan and the right mindset, you’ll find the 10K is a perfect challenge.

Here’s more good news.

My Couch to 10K program is designed to take you from zero to hero in just 12 weeks. This program builds on the well-known Couch to 5K plan, providing a structured approach that gradually increases running endurance and distance.

Let’s get to it.

What Exactly is a 10K Distance?

You might already know that a 10K stands for 10 kilometers, but how does that translate?

Well, 10K equals about 6.2 miles.

Imagine running around a track 25 times—that’s your 10K.

Sounds like a lot, right? But breaking it down into small goals makes it way more doable.

When I first realized I’d be running over 6 miles, it helped to focus on the “bite-sized” pieces. Focusing on just the next mile or the next corner really helped make the distance feel less intimidating.

As a frame of reference, to complete a 10K distance, you’ll have to :

  • Run 50 laps around a standard indoor trackthat’s 200 meters long.
  • Run a football field—(109.73 meters) —including the end zone—91.14 times.
  • Climb the Empire State Building (443.2 meters high, including antenna) 26.25 times.
  • Scale the Eiffel Tower (324 meters tall) 31.25 times.

https://www.youtube.com/watch?v=6FR6yhVTWOc

Here are some useful links on the history of the 10K and some interesting facts.

Now that you’ve got the distance down, let’s talk training.

How Long Will It Take to Train?

If you’re just starting, I’d suggest giving yourself about 12 weeks to train.

For the record, a “beginner” is someone who can already walk comfortably for about an hour or maybe jog a mile.

Don’t stress if 12 weeks sounds long—you’re building endurance and strength.

When I started, I was just like you—wondering if I’d ever get there.

But as you gradually increase distance and speed, you’ll be amazed at how capable you are.

The Average 10K Time For Beginners

How long it takes beginners to finish a 10K depends on things like fitness level, age, and training frequency

According to a survey, the average United States 10K finish results is roughly 53 minutes for men, whereas women cross the finish line at around 63 minutes.

Most beginners will take around 9 to 13 minutes per mile in a 10K. The average untrained beginner might be able to jog/walk the entire 6.2 miles in about 70 to 90 minutes. After a few months of training, the same runner can finish under 60 minutes. Anything under 40 minutes puts you in the serious athlete category.

What’s The Fastest 10K Time?

According to Wikipedia, the current men’s outdoor world-record holder, at the time of writing this, is Joshua Cheptegiy of Uganda at 26:11:00, set on October 7, 2020. That’s a whooping 4:12 a mile.

The women’s world record is 29:01:03 and held by the Ethiopian Letesenbet Gidey on June 8, 2021.

Is a 10K Right for You?

This depends on where you’re starting from. If you can comfortably walk or jog a mile, a 10K is totally doable

But if you’ve been dealing with injuries or health issues, you might want to start smaller, with something like a 5K.

When I had a knee injury a few years back, I had to scale back to shorter distances before building back up.

It’s all about listening to your body.

What Time Should You Aim For?

Now, let’s talk times.

For most beginner runners, you’re looking at somewhere between 70 to 90 minutes to finish a 10K if you’re running at a steady pace. But if you stick with your training, you might cross that finish line closer to an hour.

When I first started, I aimed to complete the race without walking. No fancy time goals, just finishing strong. And you know what? Once I had a few races, I focused on pace and cut my time by a good chunk.

My best advice?

Aim for what suits your current fitness level on race day.

For your first 10K, don’t set a goal that’s too intense.

It’s great to have a goal, but pushing too hard too soon could lead to burnout or injury.

What I’d consider a good 10K is anything around 45 to 50 minutes. I’ve concluded this number by averaging 10K times across various ages and genders worldwide (check the charts below).

To finish a 10K in around 45 to 50 minutes, you’ll need to average about 8 minutes a mile.

Remember that runners with more experience can cross the finish line in under 40 minutes, an average of less than 7 minutes a mile.

10K Race Pace Chart

This chart can help predict your 10K finish time. Remember – This is only a prediction of your maximum potential—glorified fortune-telling—It might not be the reality.10K in miles -

 

 

Average 10K Times Based on Age & Gender

Run Repeat completed an interesting study that showed average running speeds and times for men and women divided by age groups. To no one’s surprise, this study reported that age groups correlated drastically with an average 10K time, with younger age groups tending to have a faster average running pace.

The research also found that the average competitive 10K time is around 58 minutes for men in the U.S., whereas the competitive finish time for women stands at 1 hour and 6 minutes.

Relying on the data from the same study, the following charts show averages of 10K times by sex and age in the standard format of hours:minute:seconds.

 

How to Start Training

One thing I always recommend is starting with a walk-run method. It’s less intimidating and allows your body to get used to the impact of running.

I did this when I first started, and even now when I’m building up to longer distances, I’ll return to it. It’s a lifesaver for both beginners and experienced runners.

You want to feel tired but not exhausted to the point you’re dreading the next run.

And remember—if the training plan feels too fast, slow it down.

The goal is to progress at your own pace.

When I trained for my first 10K, I repeated a few weeks to ensure I was ready. It’s much better to take it slow than risk injury or burnout.

Find The Right Intensity

Let me tell you one of my favorite tips to stay injury-free—find the right intensity. You’re in the sweet spot if you can carry on a conversation while running.

If you’re gasping for breath, it’s time to dial it back. Think of it like this: aim to run at about 65 to 75 percent of your max heart rate—on a scale from 1 to 10, that’s around a 6 or 7.

Rest or Cross Train During 10K Plan

And listen, it’s not just about avoiding injury, it’s also about avoiding burnout. Rest is key, so don’t feel guilty about taking a day off every week—most runners choose Sunday, but do what works for you.

On non-running days, try cross-training. It’s a great way to keep improving your fitness without pounding the pavement. Biking, swimming, strength training, and yoga are all solid options. I’m a big fan of strength training because it does wonders for your running economy and injury prevention.

Focus on strengthening those glutes, hips, hamstrings, quads, and calves, and you’ll be stronger and more resilient

The 10K Training Plan For Beginners

As your running coach, I’m excited to share the Couch to 10K training plan, specially crafted for beginners.

This isn’t just any plan; it’s your roadmap to successfully running a 10K, designed with the utmost care to fit your initial running journey.

As I’ve already explained, we start with the run/walk—or the Galloway method, as many know it.

Over the weeks, as your stamina improves, we’ll gradually decrease walking time and increase running. This method is great for building endurance and crucial for preventing injuries—a common concern for new runners.

I’ve tailored this plan to avoid the pitfalls of increasing mileage too quickly, a mistake I’ve seen in other programs. It’s about progressing at a challenging yet sustainable pace, ensuring you grow stronger without overdoing it.

10K in miles

Note – If this 10K plan is too much for you, try my couch to 8K schedule instead.

Race Day Tips

Here’s where things get exciting—your first race! The night before, lay out all your gear and try to get a good night’s sleep.

I remember how jittery I was the night before my first 10K, but being prepared calmed those nerves.

On race day, start slower than you think you should. It’s so easy to get caught up in the excitement and dash out too fast, but trust me, you’ll thank yourself later when you still have energy for the last couple of miles. My first 10K, I went out way too fast and regretted it by mile 4—don’t be me!

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question regarding my couch to 10K plan. Let me address some of these concerns so you can make the most out of the beginner program.

What should I do if I experience pain while training?

If you experience pain during your training, it’s crucial to listen to your body. Do not push through the pain. Instead, take a break and assess the situation. If the pain persists, consult a healthcare professional to identify any underlying issues and ensure you don’t exacerbate any injuries. Remember, addressing pain early can prevent long-term setbacks.

How can I stay motivated during training?

Maintaining motivation throughout your training can be challenging, but here are some strategies to keep your spirits high:

  • Set Specific Goals: Break your main goal into smaller, manageable milestones to celebrate along the way.
  • Join a Running Group: Connecting with fellow runners can provide a support system and accountability. Sharing experiences and training together can make your runs more enjoyable.
  • Track Your Progress: Use a running app or journal to log your workouts and see your improvements over time. Visualizing progress can be incredibly motivating.

How should I handle missed training days?

Life happens, and it’s normal to miss a training session. If you miss a day, don’t stress—just return to your training schedule as planned. If you miss several days, consider repeating a week of training to catch up and allow your body to adapt. Consistency is essential, but it’s also important to be flexible and kind to yourself.

What’s the best way to prevent injuries while training?

Injury prevention is key to a successful training journey. Here are a few tips:

  • Warm Up and Cool Down: Always begin your workouts with a proper warm-up and end with a cool-down to help your muscles recover.
  • Listen to Your Body: Pay attention to any signs of discomfort or fatigue. Rest when needed and don’t hesitate to adjust your training plan.
  • Cross-Train: Incorporating activities like cycling, swimming, or strength training can improve your overall fitness and reduce the risk of overuse injuries.

How long should my long runs be during training?

As you progress in your training, your long runs should gradually increase. Aim to reach a maximum distance of around 6-7 miles before the race. This distance builds endurance without overwhelming your body. Make sure to keep these runs at a conversational pace to enhance your stamina.

What should I eat before training runs?

Eating a balanced meal before your runs can provide the necessary energy. About 1-2 hours prior, consider having a light snack rich in carbohydrates and moderate in protein, such as:

  • A banana with almond butter
  • Greek yogurt with honey
  • A slice of whole-grain toast with avocado

These foods will help fuel your workout and improve your performance.

Join the Conversation!

I want to hear from you! Are you currently training for your first 10K? What has been your biggest challenge so far, and what tips keep you motivated?

Sharing your experiences not only helps you reflect on your journey but also inspires fellow runners who may be facing similar hurdles.

Feel free to drop your thoughts, questions, or personal stories in the comments section below. Whether you’re just starting your training or you’re well on your way, your voice.

8 Ways to Increase Lung Capacity For Running

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runner tyring to improve Lung Capacity

Are you ready to take your running to the next level? Then you need to understand the importance of lung capacity.

Think of your lungs as the engine of your body, powering you through every step of your run.

Your lung capacity determines how much oxygen you can take in and how much carbon dioxide you can expel.

Without strong lungs, your body can’t perform at its best, and your running goals may seem out of reach. But don’t worry, with the right strategies, you can boost your lung capacity and achieve your running dreams.

In this post, I’ll dive into the many strategies that can help you increase your lung capacity for running. I’ll provide you with research-backed advice to guide you toward running farther, faster, and with less fatigue.

Whether you’re a seasoned runner or just starting, increasing your lung capacity is a great way to boost your performance and feel more powerful and stronger. So, let’s get started!

What is Lung Capacity?

Imagine your lungs as two balloons. The bigger the balloons, the more air they can hold. This is exactly how your lungs work.

Lung capacity is the amount of air your lungs can hold, and it’s a vital factor in determining how well you perform in cardiovascular activities, particularly running. The larger your lung capacity, the more oxygen your bloodstream can receive, and the more efficient your body becomes at converting that oxygen into energy.

Unfortunately, just like any other organ, our lungs start to deteriorate with age, and our lung capacity typically begins to decrease after we hit our 30s. If you have a preexisting health condition like chronic obstructive pulmonary disease (COPD), this process can happen even faster. But don’t worry, there are many things you can do to improve your lung capacity and, ultimately, your overall health and well-being.

8 Ways to Increase Lung Capacity For Running

Without further ado, here are eight strategies to help you improve lung capacity for running.

Start Slow

Have you ever found yourself gasping for air while running, even with perfect technique? It turns out that lack of conditioning is often the culprit, especially if you’re new to running.

When you run, your muscles require more oxygen, and the more you push your body, the more oxygen you need. This can cause you to become exhausted earlier than you’d like.

So, what can you do to improve your lung capacity for running? The key is to start slow and keep it at a conversational pace. You should be able to speak in full sentences without gasping for air. Once you can do this for 30 minutes straight, work your way up to more challenging sessions.

Here are a few effective strategies to help you increase your lung capacity for running over time:

  • Run a longer distance at a slower pace. This approach can help increase your red blood cell count, grow more capillaries, and strengthen your heart, which is a muscle, after all. By gradually increasing the distance you run, you can gradually build up your endurance and improve your lung capacity.
  • Run more frequently each week. When you run more frequently, you provide your body with enough stimulus to build more cell mitochondria and capillaries. This, in turn, allows more oxygen to course through your bloodstream, ultimately improving your lung capacity and endurance.
  • Consider cross-training. Engaging in cardiovascular activities like cycling, swimming, and skiing can help push your endurance without putting too much stress on your body. This can help you improve your lung capacity without risking injury or burnout from running too much.

Learn Deep Breathing

Breathing is an essential part of running. Deep breathing, in particular, can help you increase your lung capacity and improve your endurance. But did you know that most runners breathe from their chest instead of their bellies? It’s like trying to fill a balloon by blowing air into the nozzle instead of using your whole mouth!

To fully engage your lungs and diaphragm, practice deep breathing. The diaphragm is a muscle shaped like a jellyfish or a parachute that sits below the lungs and helps you breathe. When you take a deep breath, your diaphragm pulls down on the abdominal cavity, inflating your lungs with maximum air. On the exhale, it deflates, squeezing the air out.

Belly Vs. Chest Breathing

Most runners tend to breathe from their chest instead of the belly.

Don’t you believe me? Go run a mile at a challenging pace, then place your hand on your belly and the other one your chest, then watch.

You’re breathing right if the upper hand stays relatively still while the lower hand is moving on each breath, which is more than often not the case.

Also known as shallow or thoracic breathing, chest breathing occurs when the act of respiration originates from the top lobes of the lungs.

When breathing this way, you expand and contract the chest but without engaging the diaphragm, which in turn, draws in minimal air into the lungs.

Here’s how to practice deep breathing in the comfort of your own home.

1 –  Start out lying flat on your back, chest open, and shoulders relaxed. Keep one hand resting on your chest and the other on your belly.

2 – Breathe in slowly, spending about ten seconds on your inhale. Visualize your lungs filling up with air. Feel the air moving into your chest, stomach, and abdomen.

3 – Once your lungs are full of air (you might feel mild discomfort in the solar plexus middle of your torso), hold your breath for a count of ten, then exhale slowly for ten seconds through pursed lips while pulling your belly button to your spine.

And that’s it! By repeating the exercise over and over again, you’ll teach your body how to rely more on the diaphragm for the act of respiration. This, in turn, should help you increase lung capacity for running.

Breathing Exercises

Looking for more breathing exercises? I’ve got you covered.

The breathing exercises described below can increase strength in your respiratory muscles and help build endurance.

That, in turn, will improve lung function.

Long-term result?

Improved running performance.

Winner winner, chicken dinner!

These breathing exercises are simple and can be done anywhere.

Feel free to do them at home, at work, during your commute, or, preferably, as a part of your warm-up routine.

Repeat each exercise three to five times.

Bhastrika Pranayama (bellows breath)

Rib Stretch

Abdominal Breathing

The 4/7/8 Technique

Kapalbhati Pranayama (Breath of Fire)

Pilates Exercises

Breaking away from chest breathing is easier said than done, especially when you’re busy running, trying to keep pace.

But it’s not all doom and gloom.

One thing you can do to help you practice deep breathing while exercising is doing Pilates.

Pilates exercises are a form of cross-training that improves endurance without putting too much stress on your body.

They are also ideal for improving lung capacity.

Pilate exercises focus on isometric exercise.

It deliberate breathing patterns to increase muscle strength, build mobility, and improve posture.

More specifically, Pilates exercises to strengthen all the muscles of the core—including the diaphragm and the intercostal muscles, which are super useful for your breathing.

Practice the exercises below two to three times a week, either as a part of your cool down or as a stand-alone routine.

You might find some similar positions in yoga but with different names.

  • The Swan
  • The Standing Chest Expansion
  • Spine Twist

Breathing While Running

“Should I breathe through my nose, my mouth, or both?” This is a common question in the running world.

My answer makes everybody happy: use both pathways.

When you’re running, you should focus on getting as much air as possible into your lungs so that the oxygenated blood can meet your muscle’s needs.

Don’t know how to make that happen? Try the following:

Open your mouth—preferably in a “dead fish” position.

The mouth is larger than the nostrils, so it’s more effective at drawing in oxygen and expelling carbon dioxide.

Rhythmic Breathing

If you want to run like a pro, try rhythmic breathing, which is the practice of coordinating your inhales and exhales to your foot strikes.

It’s not as complicated as pranayama.

For example, a 2:1 breathing ratio means taking two steps on the inhale and one step while breathing out.

The exact ratio to follow depends largely on your training intensity, fitness level, speed, and personal preference.

The rhythmic patterns I recommend for beginners are 2:2 and 2:3.

These work well for training at slow to moderate intensity.

To take your breathing power to the next level, I’d recommend taking up yoga.

To get started on the right foot, try a paid subscription service that can cost you up $10 to $15 a month (but worth it).

Additional resource – Your guide to Runners cough

Advanced Tactics For Expanding Lung Power For Running

By now, you have all the tools you need to increase lung capacity for running.

But if you still want more, check out the following.

Altitude Training

Altitude training is a technique used by elite athletes from different sports for a reason – it works. At higher elevations, the air contains less oxygen, forcing your body to compensate by triggering red blood cell and hemoglobin production. This increase in oxygen-carrying capacity and your body’s ability to use oxygen can improve your running performance. Once you return to lower elevations, your body maintains this increased level of red blood cells and hemoglobin for up to two weeks.

But be careful! Altitude training can be dangerous if you don’t give your body enough time to adjust to the thinner mixture of oxygen in the air. You may experience symptoms of altitude sickness, such as gasping, fatigue, and dizziness. If you can’t go on, don’t force it. Overdoing it can damage your respiratory tract.

Respiratory Training Equipment

Another strategy is respiratory training equipment, which partially blocks airways, simulating high-altitude training. While it can be effective, it’s neither easy nor cheap to access some of these tools. Overuse of these tools can also lead to overtraining, which is why it’s not recommended unless you’re a pro athlete.

Some tools include:

  • Hyperbaric sleeping chambers
  • Low-oxygen tents
  • Swimming while using a snorkel with restricted airflow
  • Working out with a hypoxic air generator
  • Portable hypoxic machines

There’s one important caveat.

It’s neither easy nor cheap to get access to some of these tools.

A good hypoxic mask may be within your budget—they retail for under $100.

You also risk overtraining when you overuse them.

That’s why, unless you’re a pro athlete making a living out of running, I don’t see any reason to turn to hypoxia training.

Additional Resource – Running and pollution

Keep Your Lungs Healthy

All of these tips will be of no use if you neglect your lung health. The best thing you can do to improve your lung function is to simply take good care of your lungs.

The following tips will help keep your lungs as healthy as possible.

  • Stop smoking. Unless you’ve been living under a rock for the last 40 years, you already know that smoking is bad for your health.  Research has shown that smoking is a major cause of lung cancer, lung diseases, and chronic obstructive pulmonary disease (COPD).
  • Eat healthily. Choose foods rich in antioxidants, such as leafy green and cruciferous vegetables. They contain many healthy compounds that can help rid your body of harmful toxins. Broccoli, cabbage, and cauliflower are good examples.
  • Get vaccinated. I’m not going to argue about vaccines’ pros and cons, but we didn’t get rid of polio by accident. Shots like the pneumonia vaccine and the flu vaccine can go a long way in preventing lung-related issues and promoting overall health. Make sure to contact your GP before deciding.
  • Improve air quality. By keeping your home well-ventilated, reducing pollutants like artificial fragrances, using a humidifier, and getting rid of mold.

Additional resource – Guide to Urban running

Don’t Hesitate to Seek Medical Help

If you’re dealing with symptoms of poor lung health, such as pain when breathing, shortness of breath during daily activity, or persistent coughs, contact your doctor.

The earlier you receive treatment for your lung problems, the sooner you’ll heal, and the better the outcomes are likely to be.

Remember that your lung consists of pocketed air sacs, so be careful.

Don’t dismiss everything as simple as a common cold.

What’s more?

It’s always a good idea to consult your doctor before trying any new exercise, especially running.

This is especially the case for beginner runners with underlying health conditions, such as COPD , asthma, or other obstruction diseases.

Increasing Lung Capacity for Runners – The Conclusion

In conclusion, increasing your lung capacity is crucial for taking your running to the next level. Your lungs are like the engine of your body, supplying the necessary oxygen for optimal performance. By understanding the importance of lung capacity, you can work towards achieving your running goals and surpassing your limits.

Remember, before embarking on any new exercise or training regimen, especially if you have underlying health conditions, it is advisable to consult with your doctor. Additionally, if you experience symptoms of poor lung health, seek medical help to receive proper diagnosis and treatment.

By implementing these strategies and caring for your lungs, you can expand your lung capacity and unlock your full running potential. Embrace the journey of improving your lung capacity, and enjoy the benefits of increased endurance, improved performance, and overall well-being in your running endeavors.

Thank you for dropping by.

Keep training strong

David D.

How to Improve Your Running Cadence

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do you want to improve running cadence?

If you want to improve your running speed while cutting injury risk, increase your running cadence.

That’s why stride cadence has become one of the key things to monitor and improve on among both elite and recreational runners.

There’s plenty of ways you can improve running cadence, but I’ve found seven that are simple, effective, and easy to implement.

But first things first, let’s delve a little deeper into cadence itself and why it matters so much.

Let’s get this ball rolling.

What Is Running Cadence?

Also known as stride rate, or leg turnover, cadence is the number of steps you take during a given period, typically measured per minute (SPM).

Running cadence is one of the most common metrics used to assess running form and remains crucial for several reasons (some of which I’ll discuss in today’s post).

Swimmers and cyclists have tracked their RPMs for decades, but the practice of monitoring running cadence only became a thing in the last few years.

Factors that determine stride rate include height, weight, fitness level, leg and stride length, etc.

What’s The Average Stride Turover?

In general, recreational runners take roughly 160 to 170 steps per mine, whereas elite athletes have cadences of 180 per minute or higher (with some reaching 200spm at their fastest speeds, when sprinting for instance).

Factors that determine your running cadence include height, weight, fitness level, leg, and stride length.

Cadence as a Sign of Good Form

One of the most common running form mistakes I see in many runners is the overstriding. When you overstride, you’ll tend to lock your knees and slam your heel hard on the ground on every foot strike.

Get this: overstriding won’t make you go faster. Instead, it’ll slow you down, creating a choppy, bouncy gait, and places additional pressure on muscles and bones, increasing the risk of injury.

Here is the good news

One way to fix overstriding is to increase your running cadence. By doing so, you’ll be taking smaller steps, with each foot landing underneath your hips, thus, within your center of gravity.

Increasing cadence can also result in more efficient running as you translate that energy into forward momentum.

Don’t get me wrong. This is not just anecdotal evidence nor simply my own observation. The fact is, science backs this up.

Prevent Running Injury—The Research

There’s plenty of research that has been devoted to running cadence, some of which have found strong links between leg turnover and injuries.

Let’s look at some of them.

A study published in Medicine & Science in Sports & Exercise has provided evidence that subtle increases in cadence can reduce the energy absorbed by a runner’s weight-bearing joints.

The researchers recruited a group of young athletes to run on the treadmill at different step frequencies using a metronome.

runner improving Running Cadence
The Ideal Running Cadence

The subjects were told to run as their usual cadence, faster than their usual cadence, and slower than their usual cadence, and then, while using three-dimensional kinematics, the researchers looked at the impact forces going through the hips, knees, and ankle joints.

The Conclusion?

When the participants adopted a running cadence around 15 percent faster than their preferred step frequency, the load on their weight-bearing joints significantly decreased.

This, as the researchers hypothesized, may help prevent common overuse running injuries.

What’s more?

Researchers out of the University of Wisconsin-Madison have reached a similar conclusion.

They examined the link between running cadence and impact concluded that mild increases in running cadence could drastically lessen the stress shock to the knee and hip joint during running. This may work very well in the treatment and prevention of common running overuse injury.

Here are more links to further research.

Link 1

Link 2

Link 3

Link 4

Link 5

What is the Ideal Running Cadence?

According to conventional thinking, a good running cadence is roughly 180 steps per minute.

But here is the truth. Contrary to popular belief in most running circles, there is no such a thing as an ideal, universal, running cadence.

The Origins Of The 180spm Myth

According to conventional thinking, the magic number when it comes to cadence is 180-or so, but is it true? Where does that number come from?

Certainly, it didn’t come out of thin air. The 180- rule was first observed at the 1984 Los Angeles Olympic Game by Jack Daniels.

During these Olympics, the world-renowned exercise scientist looked at the total stride rate of Olympic runners and found that the fastest and most efficient runners took at least 180 steps per minutes, with some reaching as high as 200 SPM, regardless of their size or gender.

Unfortunately, as far as I can tell both from my personal experience and the research, most of Daniel’s work has been taken out of context whenever his work is cited to back up the  180 SPM rule.

The 180-SPM Debunked

Jack Daniel’s conclusion isn’t a universal rule. It doesn’t mean that every runner, especially recreation runners, MUST have a 180spm cadence.

Here’s the truth. The 180-SPM rule represents the statistical average of an efficient running cadence. You may take slightly fewer or more steps per minute, and you won’t be breaking any “running commandments.”

What most recent studies found is that cadence is not a one-size-fits-all. It, in reality, hinges on many factors, such as pace, etc.

These differences mean that works the best for one runner (or a bunch of elite Olympic runners for that matter) may not necessarily work for all.

What you should do instead, according to scientists in the field of biomechanics,  is to measure your cadence and set a goal to increase by five to ten percent—even if it doesn’t result in a 180 SPM number.

Running Cadence – What’s The Ideal StrideTurnover & How to Improve it

Now that you have a clear understanding of what cadence is as well as the many factors that affect it, you can work on improving it (if need be).

Here are a few guidelines that can help.

Find Your Running Cadence

The first step to improve your running cadence is to first figure out your current leg turnover.

As previously stated, the exact number will vary, mainly, according to the type of run you’re performing. During faster-pace training, chances are your cadence will be quicker and faster than during long or recovery runs.

For instance, your racing/speed training cadence will be faster than your basic training level. Your leg turnover will also be different up or downhill sections.

For that reason, you’d need first to set your cadence zones up by determining your leg turnover for various paces, including recovery runs, 5K training, tempo running, marathon, etc.

The Basic Run Cadence Test

Find a smooth, flat surface to perform the test. I recommend a long stretch of road or track. Next, after a thorough warm-up, get in your usual running pace. Then, count the number of foot strikes you take per minute with both feet.

To make it easier, pick either your right or left foot, then count the number it hits the ground in a minute. Next, multiply that by two to get the total number of steps.

Example. Let’s imagine yours was 77. Double that to get the total steps taken by both feet, which is 154. That’s your cadence for that specific running speed.

The Multi-Pace Cadence Test

Hop on a treadmill, then after a 10-minute warm-up, increase your speed by 30-second per mile until you reach your easy training pace.

Next, give yourself two to three minutes to adjust to the speed, then count your steps for one full minute.

Record the number, then speed up to your next pace.

You can also do this on a track, but doing it in the controlled environment of a treadmill is more accurate—especially if you already know your average pace.

Increase Your Leg Turnover By 5 to 10 Percent

Now that you have a number, you can gradually work on improving your current cadence for various types of runs.

I hate to sound like a broken record but, just like anything training related, it’s essential to take it slow.

According to a University of Wisconsin-Madison research, the safest and most efficient way to improve cadence is to increase it by 5 to 10 percent at a time.

For example, if your easy runs cadence is 156spm, your goal cadence should be between 163 and 169.

Add “Faster Cadence” Segments

To make a smooth transition into your goal cadence(s), add short segments into your runs. During these segments, try to keep your new leg turnover for a predetermined time/distance.

For example, one minute of slightly quicker cadence followed by three to five minutes of your base rhythm. You can also do it by distance, running every third mile or so at a relatively faster leg turnover while maintaining the same effort level.

After a while, you’ll be able to do this without consciously thinking about it.

Your first session at this improved cadence might look as follows:

  • 10 minutes warm-up
  • One minute easy running at a cadence of 164
  • Five minute easy running at base cadence
  • One minute easy running at a cadence of 165
  • Five minute easy running at base cadence
  • One minute easy running at a cadence of 166
  • 5-minute cool-down.

Take Small Steps

Form also matters when trying to increase cadence.

Get this. You’ll not be able to increase your running cadence by running faster, but by reducing your stride length. That’s why one little form tweak I’d recommend is to focus on taking smaller steps.

Keep your feet close to the ground. Think shuffling motion. Your feet should barely leave the ground (but be careful on trails and rugged terrains). This might feel awkward at first, but as training progresses, it will become second nature.

Additional source – Here’s the full guide to average stride length.

Use a Cadence Metronome

According to my own experience, the simplest way to speed u your leg turnover is to run with a metronome (and yes, of course, there’s an app for that)

The metronome is a device that produces a predetermined number of clicks or beat per minute that sets the pace for you. This device is great because with its help you’ll no longer have to count the number of steps you take per minute.

Instead, you run to the rhythm of the metronome where each click or beat equals a step.

Of course, certain running watches (such as Garmin 735XT) have a metronome feature built in. You can also use an app, like Audiostep, Cadence Trainer, or BeatRun.

Use the 180 Beats Songs

Another smart tactic to help you accelerate the transition to a faster cadence is to download 10 to 12 songs around 180bmp (or near your goal cadence), so your foot strike can sync in with the music.

For that, you’ll either need an online recommendation or get a program that analyzes songs and provides the beats per minute.

Use a website, like JogTunes, to find songs with beats that match your desired running cadence. These websites have long lists of music playlists that meet a variety of cadences. Perfect for a music lover.

Just remember to keep a steady pace by making sure your feet always strike the ground on the beat.

Practice Fast Cadence Drills

Having trouble increasing your cadence? Then you might need some drill training to “drill” faster leg turnover.

These simple drills can help your feet to move quick and light, which in turn helps your body get used to a faster leg turnover.

Here is one exercise to try.

Start by standing tall while assuming an athletic stance with your feet shoulder width apart, core engaged, and back straight. Next, while positioning your arms as if you were running, begin marching in place and swinging your arms.

Once you nail the form, speed it up to a jog, lifting up your knees and driving your arms across your body. Then, run in place as fast you can.

As you pick up the pace, keep a good posture, and gaze forward rather than looking down at your feet.

Your knees should be pointing straight ahead, and heels are touching the floor.

Here are three more drills that I believe to be super helpful.

Drum Major

 

Butt Kicks

https://www.youtube.com/watch?v=UfCH8LMmLH8

High Knees

Just whatever you do, make sure you’re moving as fast as possible during the drills. That’s how you imprint faster leg motion.

Do Workouts That Require Faster Leg Turnover

Workouts like strides and downhill sprints train your muscles to react and move quicker, helping improve stride rate naturally.

Just be careful when performing these workouts since they can increase injury risk if you run with bad form or if you’re out of shape.

Strides

Strides consist of fast acceleration of running at 80 to 90 percent of maximum effort. One stride should take you about 20 to 30 seconds.

Here is how to add them to your training routine.

At the end of your workout, run hard for 20 to 30 seconds—or the equivalent of 100 meters—while keeping the focus on fast leg turnover and strong arm drive.

Next, give yourself two minutes to fully recover, then repeat.

Start with four strides a couple of times per week, then after three to four weeks, increase that to six or eight.

Downhill Sprints

Downhill sprint is ideal for improving your technique and increase your leg turnover.

After a thorough warm-up on a flat surface, find a hill with a 4 to 6 percent gradient incline. Speed up on the descent, reaching maximum speed velocity at the end of the hill. Jog slowly or walk back to the top, then repeat.

Whatever you do, don’t overstride. Instead, reduce your stride length, focusing on a fast and light turnover.

Then jog back do to recover. Rinse and repeat for 15 to 20 minutes. Here are five hill workouts to try.

Take Your Time

Like anything with exercise, it’s important to take it slow. Don’t try to chew more than you can swallow. Otherwise, you’re going to regret it.

Improving running cadence is not rocket science, but it does take time. You cannot (nor should you try) to increase it overnight. If you do so, you’ll get hurt.

As a rule, give yourself a couple of months for your body to adapt to your new cadence. The full transition and adaptation can take six to eight week before you start feeling comfortable with the faster cadence.

It’s going to take you a lot of focus and commitment over that week to stay in turn your stride rate, focusing not only on your cadence but also knee drive and landing midfoot under your body.

 

The Conclusion

What I like about cadence is that it’s a straightforward concept.

Regardless of your current fitness level or training goals, you can always benefit from increasing your cadence.

Of course, it might feel odd during the first few sessions, but with practice and patience you can find your ideal training cadence and reap the benefits of increased running speed and reduced injury.

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

Thank you for reading my post

David D.

Running Program Design – How to Make a Running Plan

by
How to Make a Running Plan

Looking for the best advice on how to how to make a running plan? Then you’ve come to the right place.

Here’s the truth.

Running programs are super helpful.

This is especially the case if are serious about reaching your full running potential.

But here is the bad news…

The topic of workout program design can be a complicated, mind-numbing, process.

So, it’s not surprising that scores of recreational runners have trouble when it comes to planning their running training program.

That said, today I got you covered.

There is no need to make this more complicated than it has to be.

After all, workout routine design is no quantum physics nor rocket science.

In this article, I’m going to teach how to create your plan by breaking down the essentials of running program design.

I’ll also be reviewing some of the core principles of training.

So, by following the steps laid down below, you’ll be able to plan an effective, and lasting, running program plan.

So, are you excited?

Then here we go.

How to Make a Running Plan – The Rules

With so many running programs out there, separating between the endurance-builders and the time-waster is no easy feat.

Just Google the words “running training program,” and you’ll get over 621,000 different results, each one promising to be the answer to your running prayers.

Couldn’t be further from the truth.

The fact is, a good running program should be developed around your own running goals and preferences, period.

So, for instance, a beginner runner who trains to lose weight will have a much different running approach than an elite athlete training for their next personal best.

Get it?

Here is what a personalized running program should take into account:

  • Fitness level
  • Personality
  • Personal preferences
  • Training background and history
  • Schedule
  • Short term running goals
  • Long-term running goals
  • Ultimate fitness objective

5 Steps To Help You To Create a Running Program

Designing a well-balanced and effective running program is a process that consists of five rudimentary steps.

Create a Running Program

Step. 1 – Assess your Fitness and Health

The first step you should take when designing your running plan is the consultation process.

The right running program should conform to your fitness level, needs, and personal needs.

Not the other way around.

Otherwise, you’re heading in the wrong direction.

For that reason, you have to assess your specific and particular strengths and weakness.

You’d need to know what you are (naturally) good at, and what needs improving.

Questions to Ask

Since running program design is a DIY project for you, you’re going to administer the consultation for yourself.

So, sit down, grab a pen and paper, and answer the following questions as honestly as possible.

  • Are you out of shape?
  • Do you have chronic injuries?
  • Do you have any lingering pains or aches?
  • Are you within the healthy weight range?
  • Do you have high blood pressure?
  • Are under any the supervision of any doctor concerning physical activity?

Judging the Answers

If you answered “no” to all of the above questions, then you’ve passed the first step with flying colors.

Congratulations!

By doing so, you’ll be assured that you can begin a vigorous training program without worrying about getting hurt in the process.

And that’s a good thing if you ask me.

That said, if you’re not clear on the answers, then you might need to dig a little bit deeper into your current physical and health condition.

For that, check these two posts:

Post 1

Post 2

The complete assessment will give you a benchmark against which you can gauge your progress (or lack thereof).

I hate to sound boring, but if you’re over the age of 40 and have not exercised in a while, then you SHOULD always check with a certified physician before getting started.

That’s the cardinal rule of safe training.

You should never ignore it.

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

Step. 2 Assess Your Time/Schedule

To choose the most suitable running plan, first, you have to assess your schedule, calendar and time.

These questions can help.

  • How many days a week do you want to exercise?
  • How many hours per week you’re willing to exercise?
  • Which specific days of the week work the best to support it?
  • When can you start?
  • Where will you run? On a treadmill? At a stadium? Trails? Around the neighborhood?

Scheduling Your Running Workouts

Pull out your daily calendar and, based on your answers to the previous questions assess the weeks (and months) ahead of you.

Next, schedule your runs, choosing the three to five days per week in which you’ll train.

Once you do that, mark it on your daily plan and schedule it like you’d an appointment.

Then cross train on the off-days doing another activity, such as walking, yoga, strength training, etc.

Prioritize, Prioritize, Prioritize

Once you have your chosen days, pledge to yourself to train no matter what.

Keep in mind that consistency is the most crucial pillar in creating and executing a successful running training program.

Additional resource – Guide to running slang

Step. 3 Set The Right Goals

If you needed a ride to the post office, would you hop on a bus that’s headed for the beach?

Of course not.

Well, the same principle applies to starting a running program.

Every plan is a vehicle that takes a specific route toward a well-defined running goal.

That’s why every good running program should have a well-defined goal in sight.

When you set clear and well-defined goals, everything will fall into its place, and you’ll no longer be second-guessing yourself every step of the way.

After all, the specific elements of your running program depend on your ultimate training purpose.

To clarify your goals, answer the following:

  • What is your ultimate fitness goal?
  • Why do you want to start running?
  • What do you want from running?
  • What is your primary running goal?
  • What your secondary running and fitness goals?
  • What are your short-term running and fitness goals?
  • What are your long-term running and fitness goals?

Make your Goals Smart

As a rule of thumb, your goals must be specific, measurable, set within a time limit, challenging yet realistic.

So, for instance, a SMART goal might a personal target to run a particular distance within a specific time, complete a race or event, or anything else in between.

Here are a few examples to consider:

  • Run a sub 30-minute 5K the end of next July,
  • Run a minimum of 20 miles per week for each of the following four weeks.

For the full guide on my personal goal setting process, check my post here.

Keep It Simple, Stupid!

Just don’t get me wrong.

Your running goals do not have to be complicated and challenging.

In fact, it can be a simple as “run three times a week” or “be able to run for 45 minutes non-stop”.

Step. 4 Choose The Running Workouts

Now that you have your fitness assessment, and goals set, it is time to put it all together into a practical schedule.

The next step in this process is to design your actual running routine.

This is the most extensive part of training design, and where things might start to get a little complicated, so bear with me, please.

Build Your Base

Building a solid foundation base requires a variety of running workouts.

In general, aim for three to four hours of total running time per week, ideally at least three to four separate sessions.

This, of course, will vary depending on your running goals and fitness level.

On the off days, you can choose to cross train or rest.

Do a Variety of Workouts

For a well-designed and well-rounded running program, incorporate in plenty of different types of runs of different distances and training paces.

Variety will not only help you beat the monotony of running the same 5-mile loop over and over again but also help you reach your full running potential.

You can find out more about the importance of training variety here.

Here is the long list of running sessions that you could work into your schedule.

Running Workouts

  • Easy runs
  • Recovery run
  • Interval repeats
  • Ladder runs
  • Pyramid Runs
  • Progression runs
  • Tempo runs
  • Fartlek runs
  • Hill reps
  • Strides
  • Long runs
  • Negative splits
  • Yass0 800’s

The Cross Training

Pick three days for cross training or active recovery.

During your rest and CT days,  keep your body moving without putting too much pressure on it.

This continuous pattern of training can help build the habit of daily exercise in your life while further improving your aerobic conditioning and muscular strength.

For more on the benefits of cross-training for runners, check my article here.

Here is a list of cross training sessions to consider:

Step. 5 Choose a Weekly Running Schedule

To help you make sense of the above, here are three exemplary weekly workout templates to give an idea on how to proceed.

  • Monday: moderate or high-intensity workout
  • Tuesday: Easy Run or Cross Train
  • Wednesday: Easy run
  • Thursday: Moderate or high-intensity workout
  • Friday: Easy Run or Cross Train
  • Saturday: Long Run
  • Sunday: Rest or Cross Train

Beginner Runner Plan

  • Monday: 30- to 45-minute easy effort pace
  • Tuesday: Rest
  • Wednesday: 10 minute warm-up + 20-minute at tempo pace
  • Thursday: Cross train
  • Friday: Rest
  • Saturday: 60 minute at conversational pace
  • Sunday: Rest

Intermediary Runner Plan

  • Monday: 45- to 60-minute easy effort running
  • Tuesday: 45- to 60-minute of Cross training
  • Wednesday: 8 X 400m @ 85% max effort.
  • Thursday: 30- to 45-minute of Cross training
  • Friday: 30- to 45-minute of Fartlek running.
  • Saturday: 75- to 90-minute long run at a conversational pace
  • Sunday: Rest Day

Advanced Runner Plan

  • Monday: 10-minute warm-up + 40 minutes at tempo pace
  • Tuesday: 60-minute of Cross training
  • Wednesday: 10 X 400m @ 85% max effort.
  • Thursday: 30 minutes of easy running
  • Friday: 30 to 45 minutes of Fartlek training
  • Saturday: 90- to 120-minute long run at a conversational pace
  • Sunday: Rest or crosstrain

Don’t get me wrong. These templates are not written in stone.

Therefore, feel free to come up with different templates if this one does not fit your schedule.

In fact, you can always create your own—as long as you’re keeping in mind the general guidelines.

Just, as a rule of thumb, surround quality workouts—think harder runs such intervals, hill reps, and long runs—with easy-paced recovery workouts that are neither intense nor long.

Commit To Paper

Commit your plan to paper.

In my experience, written plans work better.

In fact, a written plan may hold you accountable and help you stay on track for the long haul.

Grab a training journal, and jot down the days of the week along the side, then decide on what to do each day: run, cross train, or rest.

In your training journal, write down everything running and exercise-related so that you can compare yourself against a previous benchmark.

That’s why, as previously stated, setting smart goals is vital.

How to Make a Running Plan for beginners

Having trouble with the plan?

If you’re having problems pinning down your running program, then I  have a sit-down with a certified running coach or personal trainer.

They should be able to help you clear out the fog and help you develop an actionable, realistic steps toward achieving the results you’re after.

Dealing With Training Cycles

To stay focused during training cycles, break down your plan into blocks of 4 to 6 weeks, with the last week of each cycle being a recovery week.

Enter Recovery Week

A recovery week is simply a planned 30 to 40 percent reduction in running intensity and volume from the week before to aid recovery and allow the body to prepare for more training load.

During the recovery week, allow for your body to recover and re-adjust to the training load.

Please do not make the mistake of skipping this valuable training piece.

In fact, many beginners start running with a frenzied zeal—running too much, too intensely, for too long, before their bodies are used to the high impact demands of the sport.

For more on recovery, check my post here.

Bonus Tip: How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

Click HERE to get started with The Runners Blueprint System today!

How to Make a Running Plan – The Conclusion

By following the above steps, you’ll be able to craft a well-structured running program that will be gradual, organized and in tune with your fitness level and training goals.

Just make sure to take action on what you’ve just learned. Speed of implementation is key.

In the meantime, thank you for reading my post

David D

Why & How To Keep a Running Journal

by
runner using workout journal

Want to start keeping a running journal, but don’t know where or how to start?

Then you’re in the right place.

For many years, I chose to not keep a running journal for purely laziness reasons.

Once I got over myself and started keeping track of my runs, my training routine experience evolved drastically.

I’d go as far as to claim that a running diary should not be optional.

Why?

Because it can be a great tool to help you grow as a runner and fitness enthusiast.

Here’s the good news.

Keeping a running diary is no rocket science.

It doesn’t have to be complicated if once you learn how to do it the right, a simple, way.

In today’s post, I’m going to spill the beans on how to keep a workout journal the right way.

Are you excited?

Then here we go.

why keep a running journal

Why & How To Keep a Running Journal 

A running log, journal, or diary, is a record where you can keep tabs on your runs, races, injuries, diet and pretty much anything else training-related.

It’s, in essence, a written record of observations, suggestions, experiences, and events.

If you don’t already use a training log to monitor your running, here are five good reasons to start today.

Know Your Goals

A running journal is an ideal place for tracking your running goals and keeping them in sight.

Further, by monitoring your training goals, you’ll make sure you’re not increasing mileage too slowly or too quickly.

This can help you find the sweet training spot in which you’re challenging yourself without hurting yourself.

Monitor Your Progress

A training log can be your best tool for reference.

It can help you monitor your progress as you move through your running program, allowing you to look back over a detailed record of your running history.

Monitor Injuries

By keeping track of aches and pains, you’d be able to pinpoint the onset of an injury, find the causes and prevent serious ramifications.

After all, overuse running injuries do not happen overnight.

In fact, every injury comes with a list of warning signs.

You just have to be able to listen and re-adjust accordingly.

Boost Your Performance

Assessing your training diary on a regular basis can help you determine which workout and diet approaches have been most effective at improving your running performance.

This, in turn, can help make the right training decision for both the short and long term.

Hold You Accountable

Think of your training journal as a contract between yourself and it.

A written pledge to do what it takes to get the job done—no matter what the circumstance.

Less Confusion

A good workout journal helps take the guesswork out of your training because everything you do has a purpose—or at least it should.

Your training becomes focused, result-driven, and conscious.

Keep Track.

A workout diary is a great place for tracking your fitness goals and keeping them in sight.

Just remember to write down your specific goals, like when you want to be able to run 10k under one hour or the number of intervals you want to perform, then check to see how long it takes you to achieve them.

Monitor Injuries

By keeping track of aches and pains, you’d be able to pinpoint the onset of an injury, find the causes and prevent serious ramifications.

Helps you Find weaknesses

A good workout journal provides with a plan to chip away at your weaknesses.

Whether you spend more time doing long runs to boost endurance or power up with interval sprints to increase your speed, you name it!

Choosing The Format Of A Running Journal

Hopefully, by now, I’ve sold you on running journals.

So, what kind of workout log should you use?

When it comes to the format of your running log, there are many options to consider.

These include notebooks, a standard bound training journal, an app, an online training log, a vlog, or just loose scraps of paper.

With that all being said, there is no right or wrong way to keep a running journal.

As long as it’s delivering, you’re good to go.

The Easy Way

I suggest that you opt for the one that’s most convenient and most appealing to you.

It can be as simple as a notation in a notebook or calendar.

As a result, I recommend that you get started by purchasing an ordinary paper diary.

I personally love the blank cardboard notebooks from Molesky as since they are so simple to use and portable.

Digital Tracking

Are you a technically inclined runner? Then use technical tools.

These savvy tools are designed to make it easy for you to monitor your daily workout and calorie intake, providing you with a lot of tools and helpful resources—something that cannot be found in a standard paper workout journal.

Microsoft Word. Use a spreadsheet in Microsoft Excel or Google Sheet.

Or a simple text editor on your desktop computer as your running log.

Use an app. Like MyFitnessPal or FitDay.

Go online. Join a website or forum.

Examples include  DailyMile.com and MapMyRun.com.

Start blogging. Create your own blog, or vlog, to keep up with your running and fitness results.

As you can see, you have so many choices to pick from.

Just whatever you choose.

So, find the method that works the best for you, and keep doing it day after day, week after week, month after, etc.

You get it.

runner using workout journal

What to Log? The Main Running Data to Monitor

Once you choose the format, the next thing you need to consider is what to log—what information to write down and keep track of.

A good training log can record virtually anything you find relevant to your running routine.

Here are a few of the details to include:

  • Prescribed run, and actual run completed
  • Average pace.
  • Time and date of your run
  • Average running speed (using an app).
  • Record aches and pains. This can help prevent injury shortly.
  • For speedwork sessions, record your distance and splits.
  • Your running route.
  • Your pre- and post-run foods and drinks, and if possible, the night before.
  • Your heart rate.
  • Pre-run dynamic warm-up moves and post-run stretches.
  • Running shoes. Noting your shoe purchase date, miles, and which shoes you wear in each session.
  • Your short and long-term goals
  • Statistics related to your cross-training exercises, especially resistance training.
  • Virtually anything else or additional information you find important about your running program.

The Minimum to Keep Track of

If this feels too much, then don’t feel overwhelmed.

At a bare minimum, especially if you’re crunched for time, there are just a few essential types of information you need to record.

Most recreational runners start by recording their distances, times, and little else.

Therefore, a running log entry could be as simple as “3 miles (30:41).”

Also, make sure to estimate your average pace per mile by time rather than by distance.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Running Workouts to Build Strength and Endurance

by
picutre of runners legs

Imagine reading your favorite book or watching your favorite TV show over and over again and for days on end.

After a few weeks, the entertainment value would vanish, and  you’d start to dread what was once a gratifying activity, yet that’s what many of us do with our running.

Most runners log nearly all of their runs at the same general distance and intensity, usually around 60 to 70 percent of their max effort.

Doing the same workout day in day out is a recipe for boredom and plateaus.

It’s the kind of a mistake that keeps you from reaching your full running potential.

Therefore, if you’re serious about reaching your running goals, you need to change your ways.

You Need Variety, Period

The following running workouts cover the gamut of running sessions you need to do as a runner.

Each workout has a unique set of traits that contribute to the entirety of your running performance.

The Reasons You Should Care

As a runner, you should vary your training routine for two fundamental reasons:

(1) To prevent the boredom that comes with repeating the same session over and over again, and

(2) To prevent or postpone reaching a plateau in running performance and, therefore, running results.

In today’s article, you’ll learn about the six essential running sessions.

The workouts shared within this article cover the whole range of sessions you need to do as a runner.

Each workout has a unique set of qualities that contribute to the whole of your running growth.

The information is also applicable to beginners and veterans, the young and the elderly, men and women—as long as you’re willing to listen to your body and remain within your fitness skill the entire time.

The 7 Running Workouts You Need To Do

Here are the building blocks of a well-rounded running program

  1. Easy runs
  2. Tempo runs
  3. Interval runs
  4. Pyramid runs
  5. Hill runs
  6. Fartlek runs
  7. Long runs

Let’s break down each session.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

Running Workout 1 –  The Recovery Run

Recovery runs are short sessions done at a relatively easy pace.

As you probably guessed from the name, recovery runs speed your recovery from the previous hard training workout.

That’s the theory, anyway.

I’m not aware of any scientific evidence that supports this claim, but going easy does build proper form, increases endurance, and builds mileage.

How far and/or easy you go depends on a slew of factors including fitness level, training goals, and schedule.

As a general rule, your recovery sessions should be easier and shorter than your other workouts.

When To Do Them

Whenever you run again  24 hours following a high-intensity session or a long run, your next run should be a recovery workout.

Keep in mind that these sessions are only a must if you run more than three times a week.

If it’s not the case, then make each session “quality workout.”

Sample Workout

Do a recovery workout after a hard training session, such as when you do interval workouts, hill reps, or long runs

Between 3 and 5 miles is a pretty standard distance and you should shoot for between 20 and 40 minutes per session.

Start the workout at an easy pace, then keep it up at 60 to 70 percent of maximum effort.

Additional resource – Running Vs. Strength training

The Pace

Perform your recovery runs at a relatively leisurely pace, which is  90 to 120 seconds per mile slower than your current 5K pace.

Got no idea what’s a 5K pace?

Then do the talk test.

If you can keep a conversation going, speaking in full sentences, without gasping for air with every step you take.

If it’s not the case, then slow down.

runner preparing for a running workout

Running Workouts 2 – The Tempo Run

Tempo runs are sustained sessions at a challenging but controlled pace. These can last 45 minutes or longer.

Tempo running increases lactate threshold, which is the point at which the human body produces greater amounts of lactate than it can clear from the muscles and bloodstream.

What does this mean?

When you increase your lactate threshold, you’ll be able to sustain a faster pace for longer.

The Pace

The ideal pace is often described as comfortably hard.

The ideal tempo pace is a comfortably hard pace that can be maintained for a prolonged period.

The pace is hard enough to require pushing, but not too challenging to where one can no longer sustain the pace.

For most runners, the ideal temp space translates to 80 to 90 percent of max.

That’s slightly slower than your 10K race pace, or at least 30 seconds per mile slower than your current 5k pace

Sample Workout

Start your run with a 10-minute warm-up jog, then gradually increase your speed until you’re running at tempo pace.

Sustain that pace for 15 to 30 minutes, depending on your fitness level and training goals.

Finish your workout with a decent cool-down.

Stretch afterward.

Running Workout 3 – The Interval Run

When it comes to speedwork training, interval training is the way to go.

Interval running consists of short bouts of fast running separated by low-intensity recovery.

It involves running—or sprinting—for a set distance, repeated for a set number of times, at the same pace.

A typical distance can be as short as 100 meters but can stretch to as far as a mile depending on the runner’s fitness level and training (or racing) goals.

This all-out effort should be followed by a period of recovery, which can consist of low-intensity jogging or walking.

Research has shown that interval training increases endurance, burns mad calories, boosts agility,  and improves stride rate.

Be Careful

Interval runs are hard on your joints and muscles, as you’re pounding them with a force of up to 6 to 8 times of your body weight on each foot strike.

If you’re a beginner, work on building a solid form before you give this type of training a shot.

Otherwise, you’re asking for trouble in the form of premature fatigue, injury, or even a painful burnout.

Pace

Mainly depends on the length of the intervals you’re doing.

The shorter the sprinting segments, the harder you push.

As a general rule,  perform the high-intensity segment at 90 to  98 percent maximum effort.

You’re going too slow if you can keep a conversation going.

Sample Workout

After a thorough dynamic warm-up, perform eight 400m repeats, following each rep with a 2-minute walk/jog recovery period.

Finish the session with a 5-minute slow jog as cool down.

Running Workout 4 – The Ladder Run

If you’re bored with doing classic intervals, the ladder variation is an excellent way to challenge yourself and mix things up.

Ladder workouts involve climbing up, down, or both, all in a single workout. The runner slows down and recovers fully between each interval.

Sample Workout

This is a 6-4-2-1-2-4-6 pyramid run workout.

Begin by performing a 10-minute dynamic warm-up.

Then, do the following:

  • Run for 6 minutes at your current 5K pace. Recover for three minutes.
  • Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for two minutes.
  • Run for 2 minutes at 90 percent of max effort. Recover for one minute.
  • Run for 1 minute at maximum effort. Recover for one minute.
  • Run for 2 minutes at 90 percent of max effort. Recover for one minute.
  • Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for 2 minutes.
  • Run for 6 minutes at your current 5K pace.

Finish your workout with a 5-minute slow jog as a cool down.

Please keep in mind that this is a demanding workout that tests both your speed and endurance.

Be careful, and remember to stay within your fitness level the entire time.

Running Workout 5 –The Fartlek Run

Fartlek training is my favorite workout on this list.

It combines fast running intervals with low-to-moderate efforts.

Each interval varies in distance, duration, and speed.

Fartlek is an excellent introduction to the world of speedwork training.

It’s ideal for beginners looking to get a taste of speedwork before taking the full plunge.

Sample Workout

After a warm-up, pick an object in the distance, whether it’s a street corner, a stationary car, a tree, or a signpost.

Run to it as hard as you can, then slow down and recover by jogging /walking to another landmark.

Sight your next target and do it again, repeating the process for at least 20 to 30 minutes.

Finish the workout with a decent cooldown.

The Pace

There are no rules. You choose how fast or slow you go.

Running Workout 6 – The Hill Session

Once you’ve developed enough cardio power and stamina, hills runs are the next frontier.

They consist of repeated short or long bursts of intense effort up a hill, and have plenty to offer.

Uphill running builds explosive strength and power, which helps you improve your speed and running economy.

It also boosts aerobic power, improves pain tolerance, and builds proper form.

One of the best things about hill training is that what goes up must come down.

The downhill part of your run will increase strength and endurance in your joints and tendons, plus it works the quads like nothing else.

The Pace

The ideal pace should be difficult to sustain, especially near the top.

To make sure you’re doing it right, focus on taking short strides and go as fast as you can while keeping good form.

Sample Workout

Find a good hill that features a stable, moderate gradient of 4 to 7 percent.

It should take you 30 to 45 seconds to run up your chosen hill at a challenging level of effort.

Start with a 10-minute jog on a flat surface, then perform 8 to 10 30-second hill climbs with 90-second jogging recovery breaks between each rep.

When you’re done, cool down for 5 minutes.

Running Workout

Running Workout 7 –  The Long Run Workout

The long run is just what it sounds like – a sustained running effort at an easy and steady pace.

Long runs are one of the most important sessions of the week.

They develop endurance, improve form, increase lung power, and get your body ready for any distance.

Sample Workout

Run for one hour or longer at a pace that allows you to hold a conversation effortlessly.

If you’re panting for breath, slow down to a walk until you’re breathing easily.

Then start running again.

You should feel moderately fatigued at the end of your session.

If you’re completely exhausted, you’re doing it wrong.

Leave something in the tank.

As a rule of thumb, do not increase your long run length—duration, distance, or both—by no more than 10 to 15 percent per week.

Your Training Pace

Perform your long runs at about one minute slower than marathon pace, or around 90 to 120 seconds per mile slower than current 10K speed.

Also, keep your heart rate within 65 to 75 percent of maximum power.

To err on the side of caution, do not go over the fast end of that range because that will put you at a higher risk of injury, excessive fatigue, and burnouts.

Putting it All Together

By now you should understand what makes up a well-rounded running routine.

Your next step is to put your newfound knowledge into action.

Let’s assume you’re a recreational runner looking to improve your running fitness.

Maybe you’re thinking of participating in a 5K, or want to take your running to the next level.

Here’s a Weekly Training Schedule Sample to get you started on the right foot.

  • Monday – Speed Workout – 8 X 200m with a 30-second recovery period
  • Tuesday – Recovery run – 30 minutes at a conversational pace
  • Wednesday – Hill reps – 10 X 30-seconds uphills with one-minute recovery periods
  • Thursday – Fartlek Workout – 30 minutes of unstructured speed work
  • Friday – Rest
  • Saturday – Long run– 10-miles at a relaxed pace
  • Sunday—Rest or Cross-train

Rome Was Not Built In A Day, and Your Running Program Shouldn’t Be Either

I want to be perfectly clear.

I’m not saying that you should start a challenging program next week, filled with lots of sprints, hill work and long distance running.

That’s a recipe for disaster.

What I’m trying to do here is sell you on the importance of variety.

Add these new workouts to your training program gradually.

You like where you’re heading?

Do a little more.

You always have a choice.

Keep Track

Before you jump in and give these workouts a shot, keep tabs on your training and progress in a workout log.

What should you be keeping track of?

Any or all of the following:

  • Running duration
  • Running distance
  • Running intensity
  • Recovery length between intervals
  • How you felt both during and after training
  • Your training load (which is intensity and volume)
  • Pains, aches, and nagging injuries
  • Motivation level
  • Whatever else you think is important

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

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Conclusion

There you have it! The above running sessions are all you need to build a well-rounded running program that will not only help improve your running performance, but get you into the best shape of your life, too.

So what are you waiting for? Take action now!

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

Running Gear for Beginners – Your Running Equipment Guide

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choosing Running Gear for Beginners

Looking for the best advice on how to choose the right running gear? You’ve come to the right place.

The truth is, your running equipment can have a massive impact on your training performance and motivation.

Whether you’re just starting out or you’re a seasoned runner, having the right gear is crucial. The right equipment not only boosts your chances of success but can also make your runs more enjoyable.

I’ve seen runners show up in cotton T-shirts that weigh a ton by mile two, or in shoes that belong in the gym, not on the road. Trust me, the gear you choose can make or break your experience. But don’t worry—I’m here to help you sort through the noise so you can focus on what matters: running happy and staying injury-free.

In this post, I’ll share the must-have running items for all runners, from beginners to experienced athletes. This guide will be especially useful if you’re unsure about what gear you really need and what you can do without.

What Is Running Gear?

Running gear, running equipment, or running accessories refer to the various items you can wear or use during your training or races.

This encompasses everything from shoes and technical clothing to sports bras, performance socks, hydration belts, and even high-tech gadgets like heart rate monitors and GPS watches.

But why should you care?

Here’s the truth: The right gear can make the difference between a run that feels smooth and effortless and one that’s plagued with discomfort and potential injury.

Sold yet on the importance of proper gear? If yes, then let’s to what you actually need.

Running Shoes

Your running shoes are the most important piece of gear you’ll own.

If there’s one thing I’ll tell you, it’s this: never skimp on your running shoes. I’ve seen too many runners suffer because they grabbed the cheapest pair off the clearance rack. Bad shoes can mean blisters, shin splints, knee pain, or worse.

So, if your current pair is worn out or doesn’t feel supportive, it’s time for an upgrade.

Here are my best tips on how to choose running shoes:

Fit and Comfort: The most critical factors in choosing running shoes are fit, comfort, and flexibility. A good pair should feel snug but not tight, and there should be enough room to wiggle your toes. Aim for about a thumbnail’s width between your big toe and the end of the shoe.

Shop at the Right Time: Go shoe shopping in the evening or after a run when your feet are at their largest due to natural swelling throughout the day.

Specialty Stores: Visit a running specialty store where staff can assess your gait, foot type, and personal preferences to match you with the best pair.

Mid-Range Quality: Aim for a mid-range shoe, typically priced between $80 and $120. These usually offer excellent cushioning and stability without breaking the bank.

Pro Tip: I’ll leave you with this: if your current pair is more than 300-500 miles old or just doesn’t feel right, it’s time to replace them. Your knees will thank you.

Expect to pay: $80-$160

 Running Clothing

While shoes are the most important part of your gear, your clothing matters too. The right running clothes can make a significant difference in your comfort, temperature regulation, and overall experience.

The Importance of High-Tech Fabrics

Let’s talk clothes. Running in the right gear isn’t about looking cool—it’s about comfort and performance. I’ve been out there on sweltering summer mornings and freezing winter nights, and I can tell you this: the right fabrics make all the difference.

Benefits of Technical Fabrics:

  • Moisture-Wicking: Keeps sweat off your skin, reducing the risk of chafing and blisters.
  • Temperature Regulation: Retains heat during winter and dissipates it during summer to keep you comfortable.
  • Durability: High-tech fabrics hold up better through washing cycles and long-term use compared to cotton.

Say No to Cotton

Cotton may be comfortable when dry, but it quickly becomes heavy, scratchy, and uncomfortable once wet. Running in cotton clothing can lead to painful chafing and blisters, and it won’t regulate your body temperature effectively. Skip cotton T-shirts and sweatpants for anything longer than a casual, short run.

Expect to pay: $20-$50 for shirts and $20-$60 for leg attire

Leg Attire

When it comes to legwear, the key is finding items that offer comfort, flexibility, and protection from the elements. Running shorts and tights are the go-to options for most runners, and each has its benefits depending on the weather and your personal preferences.

Running Shorts

Running shorts are an essential part of any runner’s kit. The best running shorts are lightweight, breathable, and designed to provide a maximum range of motion. Look for features such as:

  • Breathable Fabrics: Opt for shorts made from high-performance materials that wick moisture and keep you cool.
  • Inner Lining: A built-in brief can offer excellent support and eliminate the need for separate underwear.
  • Pockets: Consider shorts with pockets for keys, ID, gels, or your phone for long runs.

Expect to pay: $20-$50

Running Tights

Running tights are ideal for colder weather or when you need more coverage. Proper tights are made from stretchy, moisture-wicking fabrics such as nylon or Supplex. These materials allow for full movement while keeping you dry and comfortable.

  • Compression Benefits: Tights can provide a gentle compression effect, which may help reduce muscle fatigue and soreness.
  • Anti-Chafing: Tights are a great option for runners who are prone to chafing, as they offer a smooth layer between the thighs.

Expect to pay: $20-$70

Sports Bras

Okay, ladies, listen up. A high-impact sports bra isn’t optional—it’s essential. I’ve worked with too many women who didn’t realize the long-term damage a lack of support can cause. Your chest moves a lot when you run, and without proper support, it’s not just uncomfortable—it can lead to ligament damage.

. Here’s what to look for:

  • High-Impact Design: Ensure that the bra is specifically designed for high-impact activities like running.
  • Comfort and Fit: A good sports bra should fit snugly but not so tight that it restricts your breathing. Look for features like adjustable straps and a supportive band.
  • Moisture-Wicking Fabrics: Just like with other running attire, choose bras made from moisture-wicking materials to stay dry and comfortable during your runs.

Why It Matters: An improper sports bra won’t just be uncomfortable; it can also lead to irreversible stretching of the ligaments, causing the breasts to droop over time.

Expect to pay: $20-$50

 Running Socks

Socks? Really? Yes, really. The wrong socks can ruin a run faster than you can say “blisters.” I’ve seen runners tackle long runs with cotton socks, only to end up hobbling home with raw, painful feet.

Here’s what to look for:

  • Technical Materials: Look for socks made from synthetic materials that wick moisture and keep your feet dry. These materials help prevent blisters and hot spots.
  • Fit: Make sure your socks fit snugly under the arch and around the heel to prevent them from sliding around or bunching up.
  • Extra Cushioning: If you’re prone to blisters or need more support, choose socks with extra padding in the heel and toe areas. Compression socks can also offer additional support and aid in muscle recovery.

Expect to pay: $10-$30

Pro Tip: If blisters are a recurring issue, try double-layer socks or a dab of anti-chafe balm on your toes before a run.

 Running Jackets

When running in cold or unpredictable weather, a high-quality running jacket is a must-have. A good running jacket should be breathable, water-resistant, and able to wick sweat away from your body to prevent overheating.

Features to Look for in a Running Jacket:

  • Water Resistance: Look for jackets made of fabrics like Ripstop Nylon or Pertex, which repel water and keep you dry in light rain.
  • Breathability: A breathable jacket allows moisture to escape, preventing you from sweating excessively and feeling clammy.
  • Ventilation: Opt for a jacket with ventilation features, such as zippered vents or mesh panels, to keep you cool.
  • Adjustable Fit: Features like adjustable hoods and drawstring hems help keep the elements out and improve fit.

Expect to pay: $20-$70

 Running Hats and Gloves

Running Hats

Even though the myth that we lose 40% of our body heat through the head has been debunked, wearing a hat still provides extra protection against the elements. A good running hat can keep you warm in cold weather and shield you from the sun during summer runs.

Winter Hats: Choose hats made from warmer materials like wool or fleece to keep your head insulated. Summer Hats: Opt for lightweight, moisture-wicking caps that protect you from the sun while allowing sweat to evaporate.

Expect to pay: $15-$50

Running Gloves

Cold hands can be a real distraction during winter runs. A pair of breathable, moisture-wicking running gloves can make all the difference. For extreme cold, consider gloves with built-in liners or touchscreen compatibility so you can use your phone without removing them.

Expect to pay: $20-$60

Dressing for Different Weather Conditions

Here’s where things get interesting. Dressing for the weather can be tricky, but it’s so important. I always tell my runners to think in layers—especially in winter. You can always peel them off if you’re too warm, but if you start cold, it’s hard to recover.

Hot Weather Running

During warm weather, prioritize lightweight clothing that wicks moisture and protects you from the sun. Technical T-shirts, shorts, and hats with a brim are ideal. Sunglasses with UV protection and sunscreen are also important to safeguard your skin and eyes.

Cold Weather Running

When the temperatures drop, layering is key. Dress in layers so you can remove or add them as needed:

  1. Base Layer: Start with a moisture-wicking, tight-fitting layer like a long-sleeve technical shirt.
  2. Insulating Layer: Add a fleece or thermal top for extra warmth.
  3. Outer Layer: Finish with a wind- and water-resistant jacket to protect against the elements.

Pro Tip: Dress like it’s 10-15 degrees warmer than it actually is. You’ll heat up quickly once you start moving.

Expect to pay for full winter gear: $100-$200+

Here’s the continuation focusing on tech items and other gear essentials:

Additional Gear to Consider

Hydration Packs and Belts

Staying hydrated is crucial, especially during long runs. A hydration belt or pack allows you to carry water and essentials like energy gels, keys, and your phone.

  • Belts: Best for shorter runs where you only need one or two water bottles.
  • Hydration Packs: Ideal for long-distance training or trail runs, offering larger water reservoirs.

Expect to pay: $20-$100

Running Sunglasses

Sunglasses protect your eyes from UV rays and glare, making them essential for sunny runs. Choose lightweight, wraparound models with polarized lenses for the best comfort and visibility. Expect to pay: $15-$100

Reflective Gear

If you run in low-light conditions, safety should be a top priority. Reflective vests, headlamps, or LED arm bands can make you visible to others and reduce the risk of accidents.

Expect to pay: $10-$40

Tech and wearables

Here’s where things get fun. Tech can be a great motivator, especially if you’re a numbers nerd like me. Whether you’re tracking pace, distance, or heart rate, having a good gadget can help you crush your goals.

Top Picks

  • GPS Watch: Perfect for tracking distance, pace, and elevation. Great for goal-setting and accountability.
  • Heart Rate Monitor: Ideal for runners looking to train smarter, not harder.
  • Running Headphones: Music can be a huge motivator, but make sure you choose a pair that’s sweat-proof and stays put.

Expect to pay: $10-$300+

Adding It All Up: How Much Should You Spend?

When building your running kit, it’s important to strike a balance between quality and budget. While there is no set amount you should spend on running gear, prioritizing items that enhance comfort, safety, and performance is a wise investment.

Estimated Budget for Basic Gear:

  • Running Shoes: $80-$160
  • Running Clothing (shirts, shorts, tights): $20-$70 per item
  • Sports Bras: $20-$50
  • Running Socks: $10-$30 per pair
  • Running Jacket: $20-$70
  • Headphones: $20-$150
  • Sports Watch: $10-$300+
  • Heart Rate Monitor: $30-$350
  • Hydration Packs and Accessories: $20-$100

Total Range: Approximately $200-$800+ depending on your choices and whether you go for budget-friendly or premium items.

Additional Resources:

  • Running Gaiters: To protect against debris during trail runs.
  • Compression Leggings and Sleeves: For added muscle support and recovery.
  • Prescription Running Sunglasses: For runners who need vision correction.

Conclusion: The Right Gear for a Successful Run

The perfect running gear depends on your personal needs, training goals, and environment. Whether you’re a beginner finding your rhythm or an experienced runner looking to optimize performance, investing in quality gear will pay off in comfort, durability, and motivation. Remember, each piece of equipment plays a role in your running experience, so choose items that fit well, function effectively, and align with your running style.

Stay safe, run smart, and enjoy every step of the journey!

 

The Running Gait Cycle Explained

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picture of Running Gait

Looking to learn more about the running gait cycle?

Well, you are in the right place.

In this (sort of technical) short blog post, I’ll teach you about the many components of running gait, gait cycle biomechanics, phases of running gait, and how to analyze your running gait cycle so you can improve your running form and performance.

Sounds great?

Let’s get started.

The Importance of The Running Gait Cycle?

Understanding gait cycle and its many components can help you pick the right running shoes and optimize your performance and training efficiency.

Not only that, learning more about your gait cycle can also help you better assess your running technique and biomechanics, which, in turn, is key for improving it.

Plus, some running experts suggest that assessing the way you run can also offer you many clues to the cause of a particular injury.

These are all valid reasons, if you ask me.

So, are you excited?

Then here we go.

running gait cycle

First things first, let’s define what gait actually means…

What is The Running Gait Cycle?

The gait cycle describes the continuous and repetitive pattern of walking or running —in other words, how we get from point A to point B.

More specifically, gait cycle biomechanics refers to a series of movements of the lower extremities—your legs— during locomotion which starts out when one foot strikes the ground and ends when the same foot strikes the ground again.

The gait cycle typically the same for all of us as it can be split into two main phases.

  • The Stance Phase—when the foot is in contact with the ground, and
  • The Swing Phase—when the foot is not in contact with the ground.

The phases of running gait includes both a stance and swing phase.

Note: During the walking cycle (not the topic of this post), there is a period known as double stance in which both feet are in contact with the ground.

The Stance Phase Of Running

The stance phase is the first phase of the gait cycle.

It begins when your heel makes contact with the ground, and it ends with the toe off.

When it comes to performance & injury prevention, the stance phase is usually under the spotlight as it’s the phase when your foot and leg bear your body weight.

The stance phase equates to roughly 60 percent of the walking gait cycle, and 40 percent of running gait cycle.

Just keep in mind that these proportions are not written in stone as they tend to change as the speed of walking or running increases (or decreases).

The stance phase can be further divided into three stages.

It starts with initial contact, followed by midstance, then propulsion.

Initial contact

Initial contact marks the beginning of the stance phase.

Also known as foot strike, this subphase starts when your foot makes contact with the ground after having been in the air—typically heel, midfoot, or forefoot strike, based on your running speed, running style,  biomechanics, etc.—and ends when the forefoot is in direct contact with the ground.

Think of initial contact as the cushioning phase of the gait cycle.

During this point in the gait, your foot is pronating at the subtalar joint, knee is slightly bent, and leg is internally rotating to help reduce the stress forces from the impact.

Mid Stance

Also known as single support phase, during the midstance, your foot flattens on the ground (moving from pronation into supination) to provide support as your body is moving forward over the leading foot while the other foot is in swing phase.

In essence, during this subphase, your body weight shifts from the back to the front of your foot, preparing for toe off and forward propulsion.

This means that all of your body weight is born by a single leg, which might make it prone to discomfort and overuse injury.

stance phase of running

The Toe Off/ Propulsion

The propulsion portion is the final stage of the stance phase.

It kicks off after the heel is off the ground and ends with the toes leaving the ground.

As you keep pushing forward, the heel starts lifting, while the muscles on the back of the leg—mainly the Gastrocs, Soleus, and Achilles Tendon—contract, resulting in plantar flexion of the ankle, allowing for toe off.

This subphase makes up the final 35 percent of the stance phase.

A common mistake beginners make is leaning too far forwards during the toe off.

This can hinder stride angle and might limit efficiency.

Instead, stay tall, aiming for a slight lean from the ankles.

The Swing Phase Of Running

The swing phase, or the “second phase of running”, refers to the time in which the foot is not in contact with the ground.

During this, your foot is swinging forward.

The swing phase starts with toe off and ends just before the foot hits the ground against, and a new gait cycle begins.

During this phase, your legs cycle through, ready for the next foot strike.

The swing phase is the longest phase of the running gait, making up the remaining 60 percent of the running gait, compared with 40 percent of the walking gait.

The swing phase of gait tends to be less relevant to running biomechanics for preventing injuries than the stance phase as there is no weight being born through the joints and muscles.

The main portion of this phase is known as the forward descent which occurs as the foot is being carried forward while it’s positioned for weight bearing.

Both the knee and the foot are flexed.

The swing phase ends at the heel contact, and a new gait cycle begins.

Additional resource – Guide to running lingo

What Is Running Gait Analysis

Gait analysis is no exercise in futility but a scientifically-based and reliable process.

Gait analysis is a scientific method for finding and understanding biomechanical abnormalities and challenges in your gait cycle.

A gait analysis can help a runner by identifying any underactive or overactive muscles in the feet, which could contribute to inefficiencies and overuse injuries in the future

In simple terms, running gait analysis is a way to assess your running style.

It draws a clear piece of the picture of your unique running technique.

What’s not to like!

The two crucial things that make normal gait possible are your posture and your foot interface with the ground.

Any abnormalities will force you to overcompensate.

This, over the long haul, causes damage and/or injury to the affected limbs.

There’s plenty of various types of gait analysis that you can perform, some more complex than others, and some easier to have done.

Usually, gait analysis requires taking a short video (from the front, rear, and side) of roughly 30 seconds of running on a treadmill in a neutral shoe with little to no cushioning.

This helps the professional to take an in-depth look at what your body looks like and how you move as you run on the treadmill, putting the focus on any abnormalities in your gait.

In general, runners are divided into three main categories: neutral, overpronators, and supinators.

Understanding your pronation type is key for choosing the right running shoes and hopefully helping avoid injury.

running gait analysis

How To Perform Gait Analysis

The cheapest way to analyze your gait involves a relatively quick (and usually free) treadmill test at a running specialty shop.

To get started, you’ll be put in a neutral shoe and start walking, or running, on a treadmill.

Then you run for a short period on the treadmill.

This allows the staff to assess how you’re landing, where you’re landing, and check for any biomechanical deficiencies within your ankles or knees.

The whole testing process may take 15 to 20 minutes.

Once the analysis is done, the staff will show you a frame by frame replay.

By analyzing the way you run and taking into consideration your fitness level, running goals, and injury history, the staff can make the right shoe recommendation that best suits your needs.

Gait Analysis Results

Some of the most common problems revealed and found out by gait analysis include;

  • Heel striking—when the foot lands in front of the hips.
  • Slow cadence—taking longer strides at a lower frequency.
  • Hip drop—caused by a lack of core strength
  • Lack of flexibility and strength, especially in the calves and glutes.

These issues, as well as others, can limit running performance and contributes to overuse injuries.

Running Gait Cycle – The Conclusion

There you have it! If you’re curious about the phases of running and gait cycle biomechanics, then today’s post should get started on the right foot. The rest is just details.

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

Run and Walk to Success: Unleash Your Potential with the Run-Walk Method

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Run Walk Method

Are you a beginner runner struggling to build endurance? Or an experienced athlete looking to take your performance to the next level?

Either way, the Run Walk method might just be the answer you’ve been searching for.

This method was pioneered by Jeff Galloway, a former Olympian and renowned coach who has helped countless people get into running.

But what exactly is the Run Walk method? It’s a simple yet effective training strategy that involves mixing low-intensity running intervals with walking breaks.

By finding the right balance between running and walking, you can improve your fitness, build stamina, and reduce the risk of injury and burnout.

It’s time to lace up your shoes and give this method a try!

The Benefits of The Run-Walk Method for Beginners

Jeff Galloway, a former Olympian and renowned coach, pioneered the Run-Walk Method, which has helped over 200,000 runners and walkers improve their running performance. The method is simple: mixing low-intensity running intervals with walking breaks can improve performance and reduce the risk of injury.

For beginners, this method is particularly useful as it allows them to slowly build up their endurance without risking discomfort, injury, or burnout. And for those returning to running after a long hiatus, the walk/run sessions can help fortify slow-twitch muscle fibers and improve recovery time.

But don’t be fooled into thinking this method is only for beginners. Intermediate and advanced runners can also benefit from the Run-Walk Method. In fact, it can help them stay safe while nursing an injury and even improve their race times.

Don’t take my word for it.

A study published in the Journal of Strength and Conditioning Research found that runners who used the run-walk method had similar improvements in running performance as those who completed a continuous run. The study also found that the run-walk method resulted in less muscle damage and inflammation, suggesting that it may be a useful tool for reducing the risk of injury.

Another study published in the Journal of Sports Science and Medicine found that novice runners who used the run-walk method with a 3:1 ratio of running to walking had significantly lower levels of perceived exertion and muscle soreness than those who completed a continuous run. The study also found that the run-walk method led to similar improvements in running performance as continuous running.

The Downsides of the Walk Run Method

While the run-walk method has become increasingly popular among runners, it’s important to consider both the potential benefits and downsides before trying it.

One potential downside of the run-walk method is the risk of losing mental focus during the walking intervals. That’s why you might find it hard to get into running after stopping for a walk break. It’s like hitting a speed bump on the road – it interrupts your flow and can be jarring to your system. However, some runners find that the structured intervals of the run-walk method actually help break up the monotony of continuous running and can help keep them engaged throughout the workout.

Another potential downside of the run-walk method is the risk of slowing down the overall pace. This can be frustrating for runners who are used to maintaining a consistent pace throughout their runs.

However, studies have shown that the run-walk method can actually be an effective way to improve overall pace over time.

A study published in the Journal of Science and Medicine in Sport found that runners who used the run-walk method in a half marathon were able to maintain a faster pace overall compared to those who ran continuously. This is likely because the walking intervals help reduce fatigue and allow runners to recover more quickly between running intervals.

It’s also important to note that the run-walk method may not be suitable for everyone. For example, if you have a specific time goal for a race, the run-walk method may not be the best approach. In this case, continuous running may be a more effective strategy for achieving your goal.

Run Walk Ratio For Beginners

To make the most out of this method, take the walk breaks before fatigue starts to set in.

Contrary to popular belief, the walk/run method does not mean that you should take breaks only when tired.

Au contraire, it’s about taking a brief walk break even if you are not tired.

If you wait until you are completely drained, you might go over the red line, thus burning your engine before you are done working out.

To determine the appropriate run-walk ratio for your individual needs, consider factors such as your current fitness level and personal preferences. A study published in the Journal of Sports Science and Medicine found that a run-walk ratio of 3 minutes running to 1-minute walking was more efficient and less taxing on the body than a continuous run for novice runners.

Here are three walk-to-running ratios to try out.

Choose whatever ratio of walking and running that works for you.

  • The Beginner: Run for 15 to 30 seconds. Then walk for one to two minutes
  • The Intermediate: Run for two to five minutes. Then walk for one to two minutes.
  • The Experienced: Run for eight to ten minutes. Then walk for 30 seconds to one full minute.

As you become more comfortable with the run-walk method, you can progress the ratio over time, like a gardener tending to a plant and allowing it to grow and blossom. A gradual increase in the amount of running and a decrease in the amount of walking can help build endurance and improve overall running performance.

Additional resource – How long does it take to walk a mile

Progressing the run-walk ratio over time:

As you become more comfortable with the run-walk method and your fitness level improves, you can gradually progress the run-walk ratio to challenge your body and continue improving. This may involve increasing the amount of time you spend running while decreasing the amount of time you spend walking or experimenting with different ratios to find the one that works best for you.

A general rule of thumb is to increase the running time by no more than 10% per week while also reducing the walking time by a corresponding amount. For example, if you start with a 1:1 ratio and run for one minute and walk for one minute, you might progress to a 2:1 ratio, running for two minutes and walking for one minute.

It’s important to listen to your body and make adjustments as needed, especially if you experience any pain or discomfort. Gradual progression is key to avoiding injury and getting the most out of the run-walk method over the long term.

Go For Time, Not Distance

So do you make the most out of the run walk method?

Simple. The key is to focus on time, not distance. Instead of feeling pressure to cover a specific distance at a certain pace, measure your walk and run segments in terms of minutes. This takes the pressure off and allows you to focus on improving your endurance and stamina.

The Ideal Session

For an ideal session, start with a 5-minute warm-up walk, then begin an easy run/walk routine, alternating between jogging slowly for 1 minute and walking for 2-3 minutes for recovery. Make sure to fully recover during the walk segments before beginning again. Repeat the cycle 5-7 times and end with a proper cool-down.

Additional resource – How long does it take to walk five miles

The Run Walk Run Method  for Beginners

If you’re a beginner, assess your fitness level and set realistic targets. For example, aim to run a 5K (3.1 miles) within 8-12 weeks of beginning your training. As you progress, increase your training volume, intensity, and frequency. And remember, consistency is key. By following this method consistently, you’ll be able to improve your endurance, reduce the risk of injury, and eventually run longer and faster than you ever thought possible.

Applying The Method

To incorporate the run-walk method into your training program, start with a few run-walk workouts per week and gradually increase the number of continuous runs over time like a sculptor gradually chiseling away at a block of marble to reveal a beautiful statue.

It’s also important to listen to your body and adjust your training program as needed, like a musician tuning their instrument to produce the best sound.

If you’re feeling fatigued or experiencing pain, it may be time to decrease the overall volume or intensity of your workouts, while if you’re feeling strong and making progress, you can gradually increase the volume and intensity of your workouts.

With patience and persistence, the run-walk method can be a valuable tool for improving your running performance and achieving your fitness goal.

Training Plans

The Internet is full of elaborate training programs, but I believe in keeping it simple.

Here are more tips for a great training plan:

  • Aim to exercise at least three times per week.
  • Walk, run/walk, or run for 20 to 30 minutes, three days a week.
  • Cross train or rest on your off days.
  • Keep your workouts at a conversational pace. AKA the Talk Test.

Stay In Your Lane

Remember, the key to injury-free training is staying within your fitness level. No more, no less. The Internet may be full of elaborate training programs, but keeping it simple is often the best approach. So, grab your running shoes, check the temperature, and get ready to hit the pavement with the run walk run method. Your running journey starts here!

The Run Walk Method – The Conclusion

And there you have it, my friends!

If you’re itching to dive into the world of running for the very first time, let me tell you, the run walk run method is your golden ticket. It’s the ultimate gateway to unleashing your inner runner, and the best part? The rest is just minor details. Trust me, you’ve got this!

Thank you so much for joining me on this exciting journey. Remember, when it comes to your training, keep pushing yourself and staying motivated. You’re capable of incredible things!

Wishing you endless miles of exhilarating runs and unforgettable adventures,

David D.

What is RPE in Running? Your Full Guide To RPE And Heart Rate Zones

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RPE Explained for runners

What is RPE in running?

If you’re looking for an answer, then learning you’re are in the right place.

Here’s the truth.

Running intensity is vital to measure as it can tell you whether you are training too hard or not pushing it hard enough.

Do too much, and you risk injury and/or burnout.

Do too little, and your fitness level will plateau, even decline, which is not what you want.

One of the commonly used methods is the Rating of Perceived Exertion. Using this rating system is a crucial component of any training program—regardless of your current fitness level and goals.

In this post, I will give you an overview of RPE in running—what is it, why you should use it, and how to efficiently use for maximum effect.

So, are you excited? Then here we go.

RPE Running

What is The RPE Scale?

The RPE scale, also known as the “Borg CR10 scale”, or the “Modified RPE scale.” is a method of rating perceived exertion.

It’s used, mostly, by exercise physiologists and personal trainers to measure the level of effort during physical activity.

The RPE scale is a rating scale ranging from 1 to 10.

The numbers on the scale correspond to descriptive statements that rate how hard or difficult t you find an exercise or physical activity.

The ratings are based on an array of feelings and sensation of physical stresses a trainee experiences during physical activity.

These include increased respiration, increased heart rate, sweating, muscle fatigue, and discomfort.

So, for instance, a rating of 1 means you are putting in any effort, whereas a rating of 9 means you’re near maximal exertion.

The RPE is typically used in cardiovascular training, but it can just as easily be applied to other forms of training, especially resistance training.

Additional Resource – Your Guide To Running Heart Rate Zones

It’s Convenient

Using the RPE rating system requires no equipment.

As long as you’re willing to listen to your body, you’re good to go.

The RPE scale is especially handy if you don’t own a heart rate monitor and/or don’t want to stop in the middle of your run to check your pulse and how hard you’re pushing yourself.

But don’t get me wrong.

For first-timers, the RPE complex rating system can be quite overwhelming. But, with a little bit of practice and perseverance, one can learn how to correctly use this powerful tool.

And this is worth the effort, especially for the long haul once you start taking your running routine more seriously.

Additional resource – Strava for runners

Different Runners Different Strokes

Now that you have a thorough grasp (hopefully) of what an RPE is, let’s talk about how we can put it to action.

And here is the key.

If you are serious about making the most out of this rating system, you need, in simple terms, to just start using it—even if you have never done it before.

To get good at this, make sure cultivate the habit of regularly rating each workout on a 1 to 10 scale both during the workout and right after.

You have to build your inner sensors.

Next, keep tabs on your RPE for your workouts in your training diary.

Just keep in mind that this scale is different for everyone.

So, for instance, super vigorous activity could be jogging at 4.5 MPH for one person or faster running at 9 MPH for another person.

So it’s up to you to come up with the right numbers and ratings.

Additional resource – Heart murmurs while exercising

RPE In Running Explained

  1. Very easy. No exertion. You’re lounging on the couch, doing nothing physically The only movement you are doing is holding a potato chip and pushing buttons on the remote.
  2. Fairly light exertion. This is how you ought to feel when you are warming up and cooling down, or stretching. You can converse with no effort.
  3. Light exertion. You are moving, but it’s slow and easy like strolling. This how you should warm up your body before running. You can converse with almost no effort.
  4. Moderately easy. Your breathing and heart rate is a little faster. You’re feeling a little warmer. And you’re starting to work up a sweat. But you can still maintain a conversation while exercising without much effort.
  5. Moderate to somewhat hard exertion. Your heart is pumping faster. You are breathing harder. You’re feeling warmer. You can still converse, but it is getting tougher.
  6. Hard exertion. You are breathing hard now. But you can still sip from your water bottle. You can only say a few words at a time.
  7. Hard to somewhat intense exertion. You are breathing really hard, and are wondering how you can keep on going like this.
  8. Very hard. You are breathing hard and nearing your maximal limit. You can no longer say a few words without gasping for air.
  9. Super hard. You feel like your lungs are about to explode. You cannot keep this intensity for more than one minute. Conversing is impossible. This is one tad bit away from your maximum.
  • Ultimate exertion. This is your absolute limit. You cannot keep this pace for more than 10 seconds. Speaking is out of the question. Pain is everywhere.

How to Use The RPE Scale?

After warming up at a low to moderate level of exertion, begin your run.

Then, after  a few minutes in, assess your exertion level from the scale.

For instance, if you still are feeling at an RPE under 6 and want to push more, then pick up your pace to increase your intensity.

You can this by running faster, adding intensity intervals (think sprints) or seeking out inclines or uphills.

If you’re feeling an intensity of 8 or 9, but you’re still mid-workout, you might want to slow down your pace until you’re back to the moderate intensity zone.

Additional Resource – Here’s your guide to the Maffetone Method.

RPE And Heart Rate Zones

Research has found a strong correlation between your RPE ratings and your actual heart rate during exercise.

For instance, a hard interval run should be RPE 9-10 or 94 to 99 percent of your maximum heart rate.

On the other hands, an easy recovery should be RPE 3-4, which corresponds to roughly 60 to 70 percent of maximum heart rate.

Just keep in mind that it’s only a rough estimate as physical conditioning, age, and other factors, vary from one individual to the next.

This is how you can correlate it to heart rate zones so you can have more measuring tools on your hand.

  • 2-4 – Very light zone – 50 to 60 percent
  • 4-5 – Light zone – 60  to 70 percent
  • 5-7 – Moderate zone – 70 to 80 percent
  • 7-9 – Hard zone – 80 to 90 percent
  • 9-10 – Maxiumum zone – 90 to 100 percent.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Additional resource – Your guide to heart rate variability

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

RPE in Running – The Conclusion

There you have it! If you’re looking for the full guide to RPE in running, then this post should get you started on the right foot. I’ve also shared with you a brief description on the link between RPE and heart rate zones. This means that you apply the RPE chart shared while doing any form physical exercise – Not just running.

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

In the meantime thank you for dropping by.

Keep training strong.