How to Make Money with Your Running: Practical Strategies and Tips

Get Paid To Run

If you’ve already dived headfirst into the exhilarating world of running, then why not take it a step further and turn your passion into a paycheck?

That’s right, in today’s post, I’m going to spill the beans on how you can actually make some moolah from your love for lacing up those running shoes. And the best part? You can do it even while juggling your existing career or commitments. Talk about maximizing your time and earning potential!

Now, before we embark on this exciting money-making adventure, let me give you a sneak peek of who will benefit the most from this article. So listen up if you are:

  • A bona fide running junkie, who lives and breathes all things related to health and fitness.
  • Someone who is determined to discover new avenues of income and explore the endless possibilities of financial success.
  •  A curious soul who just can’t get enough knowledge about the fascinating world of running.
  • A creative spirit with an entrepreneurial spark, ready to unleash your innovative ideas and make them a reality.
  • A visionary with big dreams but a small or nonexistent budget, because let’s face it, we all have to start somewhere.
  • And lastly, if you find yourself constantly living paycheck to paycheck, then this article might just be the game-changer you’ve been waiting for.

Excited? You should be! So, let’s dive right in and uncover the secrets to turning your love for running into a profitable venture.!

Make Money Running – 1. Work For A Running Store

Ready to turn your love for running into a paycheck? Then listen up, because I’ve got a fantastic opportunity for you: working for a running store. That’s right, my friend, you can immerse yourself in the world of running gear, the latest technology, and all things running-related, all while earning some extra cash.

Imagine being the go-to person for fellow runners, helping them find the perfect pair of shoes or guiding them towards the latest gear trends. You’ll be like a running guru, sharing your knowledge and passion with others. And hey, who knows, you might even score some sweet discounts on gear for yourself.

Whether you’re a seasoned marathoner or a recreational jogger, your expertise and enthusiasm for running will make you an invaluable asset to your local specialty running store. Depending on the store’s size, you could land a gig as a salesperson, event coordinator, training program coach, or even become the ultimate jack of all trades in smaller shops.

Sure, it may not be the ultimate career move, but think of it as your stepping stone, a gateway into the heart of your running community.

Plus, it’s a fantastic opportunity to expand your running knowledge and stay up-to-date with the latest industry trends. Who knows, you might discover a hidden talent or passion that could propel you further in your running journey.

Make Money Running – 2. Start Your Online Store

Imagine this: you’ve been pounding the pavement for years, testing out various running gear and accessories, discovering what works like magic and what falls flat. Now, it’s time to share that knowledge with the running community and help them find the best products on the market.

How can you do it? By setting up your very own online store! Picture this as your virtual haven, where like-minded runners from all corners of the globe can come together to find top-notch gear that will enhance their running experience. And guess what? Custom medals are all the rage among runners, so why not tap into that demand? You can design and create personalized medals at a custom medal manufacturer, offering a unique and beautiful product that runners will go crazy for.

But wait, there’s more! Your online store doesn’t have to stop at selling products. You can also build an online portfolio or dive into the world of affiliate sales, opening up even more avenues for revenue and success.

Now, here’s the best part: unlike starting a traditional brick-and-mortar shop, launching an e-commerce website doesn’t require deep pockets. Forget about the hassle of buying or leasing a building, dealing with insurance, hiring staff, and all the other headaches that come with a physical store. With your online store, all you need is a killer domain name, a great internet connection from a provider offering reliable internet near me, a snazzy website that showcases your products and expertise, and boom—you’re ready to start cashing in.

And don’t worry about your website looking lackluster. You can find a plethora of free yoga images and other stunning visuals to make your online store look absolutely professional and jaw-dropping.

Additional resource – How to promote a 5K

Make Money Running – 3. Start Your Running Blog

If you’re a runner with a knack for words, then it’s time to lace up your writing shoes and explore the exciting world of running blogs. Trust me, it’s a journey worth embarking on, especially if you have a wealth of experience, ideas, and tips to share with fellow runners.

Becoming a blogger offers a plethora of benefits that will get your heart racing. First and foremost, you’ll have the freedom to write about the topics that ignite your passion, allowing you to build your own brand and express your unique opinions. Not to mention, it’s a fantastic way to showcase your writing skills and create an online portfolio that will catch the eye of prospective clients and open doors to exciting freelance opportunities.

Now, let me tell you a secret: starting your own running blog is as easy as tying your shoelaces. In just 15 minutes, you can set up your blog and hit the ground running. All it takes is purchasing a blog hosting package, and I highly recommend Bluehost. With just a few bucks per month, you’ll have your own domain and hosting package, ready to rock and roll.

Once you’ve got the technicalities sorted, it’s time to choose a niche that suits your fancy. In the vast running blogosphere, there are endless possibilities to explore. Whether you want to cater to running beginners, dive into the world of endurance training, provide tips for marathon warriors, delve into nutrition for runners, or even review the latest running shoes and gear, the choice is yours. You could even focus on niche topics like running for the over 50 crowd, running for women, or the wonders of trail running. The key is to choose a niche that resonates with you and gets your creative juices flowing.

Remember, great content is the heartbeat of a successful blog, so make sure your posts are top-notch and your blog design is eye-catching. This will not only captivate your readers but also help your blog climb the ranks in search engine results, ensuring that your words reach eager eyes around the world.

Now, let’s talk about the green stuff—money! Yes, my friend, blogging can be a lucrative venture, but it’s important to set realistic expectations. It takes time to build a money-making blog, usually a year or longer before the cash starts flowing. Take it from me, it took two years for Runners Blueprint to start generating decent income. But remember, good things come to those who wait, and patience is the secret ingredient to success.

There are multiple avenues to monetize your blog, from displaying ads and offering personal services to brand partnerships, paid membership forums, and affiliate marketing. Explore these options, experiment, and find what works best for you.

Female photographer sitting on the desk with laptop . Female photographer.

Make Money Running – 4. Become Running Coach

If you’re the kind of person who thrives on human connection and finds joy in guiding others through their fitness journeys, then you might just have what it takes to be an exceptional running coach. And guess what? Contrary to popular belief, running coaches aren’t just reserved for elite athletes. In fact, many beginner and intermediate runners actively seek out the guidance of a knowledgeable coach to help them conquer their training goals.

As a running coach, you hold the power to make a profound impact on people’s lives. You can assist complete beginners in taking those exhilarating first steps into the world of running, nurture the potential of young budding athletes, and even offer your expertise through virtual coaching and online training services. The possibilities are endless, and the satisfaction that comes from helping others achieve their dreams is immeasurable.

Now, let’s get real for a moment. While becoming a running coach may not catapult you into the realm of the superrich overnight, it’s a career that can bring immense fulfillment if you’re passionate about running and have a genuine desire to support and uplift others. It’s about more than just financial gain; it’s about creating meaningful connections, witnessing personal transformations, and being a beacon of inspiration for your clients.

Imagine the thrill of watching a beginner runner conquer their first 5K race, or the pride you’ll feel as you guide a dedicated athlete to achieve a personal best in a marathon. These moments are priceless and will fuel your passion for coaching.

Make Money Running – 5. Become a Brand Ambassador on Instagram

If you’re an Instagram enthusiast and find yourself scrolling through countless running-related pictures, here’s some exciting news for you: Instagram can actually become a lucrative platform for earning money once you’ve built a substantial following. Yes, you heard that right!

Imagine this: You’re already posting captivating running photos, sharing your experiences, and connecting with like-minded individuals. Why not leverage your Instagram account to create a loyal following, boost brand awareness, and open up a world of opportunities?

First things first, building a solid Instagram following requires two key ingredients: a sizeable audience and genuine engagement. Let’s be clear here – fake followers won’t cut it. Authenticity is the name of the game. So, how do you transform your Instagram page into a money-making machine through sponsorships? Let’s dive in!

Step one is to focus on growing your audience organically. Aim for quality over quantity. Seek out individuals who are genuinely interested in the world of running, who share your passion, and who align with your target demographics. Engage with your followers, respond to comments, and create a community that fosters genuine connections.

Once you’ve cultivated a substantial following, you’ll find that sponsors and brands are eager to collaborate with influencers who can effectively reach their target audience. You can offer advertising space through sponsored posts or even become a brand ambassador on your Instagram account. Imagine representing a brand you love while getting paid for it – talk about a win-win situation!

Now, if you already have your own merchandise or apparel, you can take things up a notch by becoming your very own brand ambassador. Showcase your products on your Instagram page, and let your followers know how these items can enhance their running experience. Who knows, you might just become a trendsetter in the running community!

Get Paid To Run – The Conclusion

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

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

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

What do you think? I’m open to suggestions.

Leave your suggestions and comments on how you’d like to make money with your running passion in the section below.

I’d love to hear from you.

Kind regards.

Running Blisters Explained: Causes and Solutions For Runners

running blisters

Got blisters? Don’t let them slow down your running game! We’ve all been there, and I’m here to tell you that there’s no need to hang up your running shoes for good.

In fact, with the right know-how, you can treat those pesky blisters and keep them from ruining your runs.

In this article, we’re diving deep into the world of running blisters: what causes them, how to treat them like a pro, and most importantly, how to kick them to the curb for good. Ready to hit the ground running?

Let’s jump right in!

Running Blisters Explained

Picture this: You’re in the middle of an exhilarating run, the wind in your hair, and the world at your feet. But then, it happens – that telltale burning sensation that reminds you of an unwelcome guest: blisters.

Yep, those pesky little bumps that seem to have a knack for showing up just when you least expect them.

So, what exactly is a running blister? Well, think of it as your body’s way of saying, “Hey, I need a break!”

Blisters are like the little alarms that go off when the outer layers of your skin decide to have a friction-filled party. They rub together, break apart, and fill up with not-so-pleasant fluid.

Now, here’s the kicker – anything that cranks up the friction can make these blisters throw an even bigger tantrum.

We’re talking about improper running shoes, the ones that are either too tight or feel like they’ve got a mind of their own. And let’s not forget about bad running form – it’s like an open invitation for blisters to crash your running party.

But wait, there’s more! Sometimes, it’s not your shoes or your form but your feet themselves that can lead to blister trouble. Conditions like hammertoes, bunions, and heel spurs are like the troublemakers of the foot world, making you more susceptible to these irritating bumps.

Now, where do these blisters like to hang out the most? Well, they’ve got a soft spot for areas like the arches, the soles of your feet, and those poor little toes.

Why? Because these spots love to cozy up to your running shoes, engaging in a non-stop rubbing marathon.

The Blistering Process

Have you ever wondered what’s cooking beneath that bubbly surface? Well, here’s the lowdown, and trust me, it’s more intriguing than you might think.

Stage 1: The Epidermal Tear

So, picture this: you’re out on a long run, miles under your belt, and suddenly, you start feeling that familiar hot spot on your foot. That’s when the blister story begins. It all kicks off with a tiny tear in the epidermis – that’s the fancy term for the upper layer of your skin.

Stage 2: Separation Anxiety

Now, the real action starts. The outer layer of your skin decides to have a little separation party from the inner layers. It’s like they’re saying, “We need some space!”

So, they create a gap, a pocket of emptiness if you will, while keeping the surface intact.

Stage 3: Lymph Fluid Invasion

As if the separation shindig wasn’t enough, here comes the guest of honor – lymph fluids. These little guys seep into that gap, filling it up under the affected skin.

It’s like a mini swelling party that’s just getting started. The pressure builds, and voilà, you’ve got yourself a full-blown blister.

Bonus Stage: The Blood Vessel Twist

And for the grand finale – sometimes, things take a dramatic turn. A blood vessel in the vicinity might decide to add a little extra pizzazz to the mix. That’s when you end up with a blood blister.

Yep, it’s as intense as it sounds. Blood vessel rupture, fluid buildup, and a vibrant shade of red – it’s a blister with a twist!

For more on blisters and the science behind treatment, check the following scientific articles:

How to Treat Blisters For Runners

Most cases of running blisters aren’t medical emergencies but shouldn’t be ignored—especially when they’re too painful.

In fact, some blisters can get infected if you don’t take care of them early and properly.

Here’s how to safely treat running blisters in the comfort of your own home.

race warm-up

“To Pop or Not to Pop—That is the Question.”

Imagine this scenario: you’re out on a run, pounding the pavement, and suddenly, you feel the unmistakable presence of a blister. But here’s the deal – if it’s not causing you pain, it’s okay to let nature do its thing. You see, blisters have a tendency to break on their own eventually, and when they do, the fluid drains naturally.

Now, let’s talk about the big, bad blisters – the ones that are throbbing and causing you agony. When you’ve got a blister that’s making every step painful, it’s time to take matters into your own hands – but don’t worry, we’ll guide you through it.

Safely Draining a Running Blister: Step by Step

Do the following for a safe blister drainage procedure.

Clean Hands Rule:

First things first, wash your hands thoroughly. No shortcuts here – use soap and water to make sure those hands are squeaky clean.

Needle Sterilization:

If you’re going to pop that blister, you’ll need a trusty needle. But before you get to work, sterilize it! You can wipe it down with some alcohol or go the extra mile by boiling it for a solid 10 minutes. Safety first!

Piercing Strategy:

Now, it’s time to be precise. Carefully pierce the blister in several spots, but aim for areas close to the blister’s edge. This will allow the fluid to drain effectively.

Fluid Drainage:

Get yourself a clean piece of gauze or cotton – we’re talking pristine here! Gently press on the blister to encourage the fluid to drain out. But here’s the golden rule – leave the skin covering the blister intact.

Antiseptic TLC:

After the fluid is out, it’s time for some antiseptic love. Apply an antiseptic cream to the wounded area – this helps keep nasty bacteria at bay.

Second Skin Saver:

For an extra layer of protection, consider using a second skin product like Band-Aid Blister Block. It adds another level of defense against unwanted intruders.

No Peeling Allowed:

Repeat after me – “I will not peel the excessive skin!” Let that skin peel on its own time. Trust the process. Peeling it prematurely can expose your blister’s sensitive underbelly to potential infections.

Dealing With Blisters in The Middle of A Race

So, you’re in the middle of a race – be it a middle-distance sprint or a long-haul endurance challenge – and suddenly, there it is, that unwelcome blister making its grand entrance.

What do you do? Here’s your playbook:

Stop at a Medical Station:

Most races, especially organized ones, have medical stations strategically placed along the route. Consider these your pit stops for foot-related emergencies. When a blister strikes, make a beeline for the nearest medical station.

Let the Pros Handle It:

At these medical stations, you’ll find seasoned professionals who know the ins and outs of dealing with blisters. They’ve seen it all and can provide expert advice and assistance.

Assessment and Treatment:

The pros will assess your blister, taking into account its size, location, and severity. Based on their evaluation, they’ll recommend the best course of action. Sometimes, it might be as simple as draining the blister or providing padding to reduce friction.

Return to the Race:

Now, here’s the good news – with a bit of luck and the right care, you should be able to get back in the race pain-free. The pros are equipped to offer quick solutions so you can continue chasing your race-day goals.

Why It’s the Best Approach

Dealing with a blister during a race is no joke, and here’s why turning to the medical station is your best bet:

Medical stations offer immediate care, ensuring you don’t waste precious time fumbling with your blister or trying to tough it out. They’ll get you back on track faster.

These medical professionals deal with runners’ woes day in and day out. They know what works best and can provide tailored solutions for your specific situation.

How to Prevent Running Blisters

Want to avoid running blisters in the future?

Do the following.

Minimize Friction

Alright, let’s talk about the real MVPs of your running journey – your shoes! Whether you’re a seasoned pro or just starting out, your choice of running shoes can make or break your experience.

When it comes to preventing those pesky blisters, it all starts with proper footwear.

Here’s your guide to finding the perfect pair of running shoes and avoiding blisters like a pro.

The Shoe-Blisters Connection

Let’s get straight to the point – shoes are often the culprits behind those annoying blisters that plague many runners.

Ill-fitting trainers can turn your exhilarating run into a painful ordeal, particularly in areas like the arches, under your toes, and around the ends of your toenails. But fear not because we’ve got the playbook to help you make the right shoe choices.

Rule #1: Proper Fit

The golden rule of choosing running shoes is that they should fit like a glove but not too tight! You want to leave enough room inside the shoe for your feet to breathe and move comfortably. Here’s how to nail the perfect fit:

Aim for at least a thumb’s width of space between your longest toe and the end of the shoe. This gives your toes room to wiggle without feeling cramped.

Rule #2: Test Drive Your Shoes

Before committing to a pair of running shoes, it’s like dating – you’ve got to test the waters! Don’t just grab the first pair you see and hit the road. Instead, follow these steps:

Try on different pairs:

Explore a variety of brands and models to see which ones feel the most comfortable. Everyone’s feet are unique, so what works for one runner may not work for another.

Test drive them:

Once you’ve picked a potential pair, wear them around for a bit. Walk, jog, and let your feet get accustomed to the shoes. This “breaking in” period is essential to prevent blisters and ensure maximum comfort.

Additional Resource – Your guide to runners itch

Choose Running Socks

Socks play a vital role in keeping your feet comfortable and blister-free during your runs. They’re not just an afterthought; they’re a crucial part of your running gear.

Here’s why:

Extra Support:

Running socks are designed with your comfort in mind. They offer extra cushioning and support in all the right places, reducing the risk of blisters.

Moisture Management:

Sweaty feet are a breeding ground for blisters. Proper running socks are excellent at wicking moisture away, keeping your feet dry and blister-free.

Friction Fighters:

Running socks are your first line of defense against friction. They reduce the chances of your skin rubbing against your shoes, a common cause of blisters.

Say No to Cotton

Now, let’s address the sock no-no – cotton. While cotton socks might be cozy for lounging around, they’re a big no-no for running. Here’s why:

Cotton soaks up sweat and moisture like a sponge, increasing your risk of blisters.

Instead, go for specialized running socks designed to keep your feet happy. We recommend synthetic options like polypropylene socks or brands like WrightSocks, Teflon, or CoolMax. These socks are moisture-wicking pros, ensuring your feet stay dry and blister-free.

Double Trouble – In a Good Way!

If blisters have been a persistent problem for you, here’s a pro tip – double up on your socks. When you wear two pairs of socks, any friction occurs between the socks themselves rather than between your skin and the sock. It’s like an extra layer of protection for your precious feet.

Prepare for Rainy Runs

For those unpredictable rainy runs or races, always have an extra pair of socks on hand. Wet socks are a recipe for disaster, increasing your chances of blisters. Switching to dry socks, mid-run can make a world of difference.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Apply Lubricants

You’ve got your shoes and socks sorted, but there’s one more trick to keep those blisters at bay – lubricants. Think of them as your secret weapon against friction, the arch-nemesis of blister-free running.

Here’s why.

Lubricants act as a protective barrier between your skin and your trainers. They’re like the bodyguards of your feet, reducing the friction that can lead to blisters.

If you’ve got dry skin or skin with cracks, you know how vulnerable those areas are to blisters. Lubricants step in to keep these trouble spots in check.

What’s more?

Applying a lubricant is a breeze. It’s a simple step that can make a big difference in your running comfort.

Apply Liberally (But Not Too Much!)

Now, let’s talk application. The key here is to strike a balance – apply enough to protect your feet, but not so much that you turn your shoes into a slip ‘n slide.

Here’s how to do it right:

Trouble Areas: Start by identifying the areas of your feet that are prone to blisters or where you tend to develop dry skin. These are your trouble spots, and they deserve extra attention.

When it comes to lubricants, you’ve got options. Many runners swear by good ol’ petroleum jelly – it’s affordable and readily available. But if you’re looking for specialized products, consider brands like Sportlick, Runners Lube, Body Glide, Chamois, or Sports Shield. Your pick may come down to personal preference.

Last but not least, don’t skimp on lubrication. Apply it generously to your feet, paying close attention to those trouble areas. A little extra now can save you from a lot of discomfort later.

Running Blisters – The Conclusion

There you have it! If you’re serious about treating and preventing foot blisters when running, then today’s article has you covered.

The rest is just details.

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

Thank you for stopping by

The Ultimate Guide to Long Runs: Tips, Benefits, and Strategies

best temperature for running

Whether you’re just starting your journey with 5K races or you’re a seasoned marathoner, there’s one thing that’s crucial for your training success: the long run. It’s like the secret ingredient in the recipe for achieving your running goals.

Trust me, it’s the real deal.

Long runs are the backbone of any effective training program. They work wonders for building your stamina, increasing your speed, and toughening up that mental game of yours. Think of them as the essential building blocks that pave the way for efficient training and impressive performance on race day.

Now, I get it. Long runs can be a bit perplexing. Questions like “What exactly is a long run?” and “How long should it be?” might be buzzing around in your head. And don’t even get me started on figuring out how to schedule these babies into your training routine. It can feel like trying to solve a complex puzzle.

But fear not, my friend! I’ve got your back. In this article, we’re diving deep into the world of long runs. We’ll uncover their true essence, unravel the mystery of their ideal duration, and shed light on the art of scheduling them just right. Get ready to have all your burning questions answered.

Ready? Let’s dive in!

What is A Long Run – The Complete Guide

To start (and keep) a long run routine, use these four vital principles to guide you throughout training:

  1. Your distance
  2. Your pace
  3. Your recovery
  4. Your nutrition

Let’s dissect each one.

Your Long Run Distance

The ever-elusive question of how far should you go on your long run. It’s a puzzle that varies from one runner to another, like finding the perfect fit for your favorite pair of running shoes. But fear not, my friend, for I’m here to guide you through the maze and shed light on the factors that determine the ideal distance for your long runs.

First things first, let’s consider your fitness level. Just like a tailor measures your body to create a custom suit, your fitness level sets the foundation for determining the length of your long runs. A beginner runner may find their sweet spot with a 7-mile long run, while a seasoned marathoner might thrive on a 20-mile epic adventure.

Next up, let’s talk about your training goals. Are you aiming to conquer a 10K race or perhaps tackle the demanding terrain of a trail marathon? Your goals serve as a compass guiding your training journey. The distance of your long run should align with the demands of your target race. Just like an architect designs a blueprint to create a magnificent structure, you must tailor your long run distance to match the requirements of your racing aspirations.

Another crucial element to consider is the timing of your event. Is the race just around the corner or do you have several months of training ahead? The date of the event influences the progressive nature of your long runs. If race day is looming near, you might gradually increase your long run distance to simulate race conditions. However, if you have ample time to prepare, you can build up your mileage more gradually.

Last but not least, let’s not forget about the precious resource we call time. How much of it are you willing to dedicate to your running endeavors? Your inclination to sacrifice a significant chunk of your schedule for running plays a role in determining the distance of your long runs. It’s a personal decision that requires finding the right balance between your running ambitions and other aspects of your life.

The general rule of thumb is to allocate around 20 to 30 percent of your weekly training volume to the long run. Just like a chef expertly balances the ingredients in a recipe, this guideline ensures that your long runs contribute to your overall training without overwhelming your body. For example, a recreational runner logging less than 30 miles per week might embark on a 10-mile long run, while an elite athlete conquering 80 miles may venture into a 16-mile long run.

long run

How Long is a Long Run?

Running is good for you, but that doesn’t mean that you can do it 24/7. Log in too many miles, and you might experience chronic fatigue, muscle damage, and prolonged recovery, which outweigh the long run benefits.

The long run should make up about 20 to 30 percent of your weekly running volume as a general guideline. Those logging fewer miles can aim for the higher end of that range, whereas runners running more will likely be close to the lower limit.

For example, if you’re logging 50 miles every week, your long run could be anywhere between 10 and 15 miles.

Here are more recommendations for long run distance based on target distance goal.

  • Mile or 1500m = 4- to 10-miler long run
  • 5K = 9- to 15-miler long run
  • 10K = 11- to 17-miler long run
  • Half Marathon = 14- to 20-miler long run
  • Marathon = 17- to 22-miler long run

Your First Session

If you’ve already taken that first step and have a starting point, congratulations! You’re on your way to unlocking your true long run potential. Now, let’s talk about building it up, step by step. Remember, slow and steady wins the race.

As you embark on this exciting journey, keep your pace comfortable and enjoyable. Picture yourself on a scenic road trip, taking in the breathtaking views at a leisurely pace. Now, here’s the trick: when planning your long run route, aim to add one extra mile or approximately 10 minutes to your run each week.

But hold on, my friend, there’s an important caveat. We must tread carefully to avoid pushing our bodies beyond their limits. Just as a tightrope walker maintains their balance, we must never exceed the upper range of what our body can handle. Going beyond our limits increases the risks of injury and burnout, casting a shadow on our running dreams.

Now, here’s a word of encouragement: don’t give up. Time has a funny way of flying by when we’re focused and committed. Before you know it, those initial 5 miles will transform into 10, 12, 16, and maybe even 18 miles every weekend.

Your Long Run Pace

The cardinal rule of long-distance running is to go slow and steady.

More specifically, long runs should be performed at roughly one minute slower than your marathon race pace, or around 90 to 120 seconds per mile slower than your current 10K pace.

Now, let’s talk about your heart rate. Keep it in check, my friend, within the range of roughly 65 to 75 percent of your maximum heart rate. Think of it as finding the perfect balance on a tightrope, where going too fast or too slow can throw off your equilibrium. By staying within this range, you’ll optimize your training without pushing your body to the brink.

Ah, but here’s a word of caution: don’t be tempted to zoom past the upper end of that heart rate range. It’s like revving your engine too hard for too long—a recipe for potential injury, excessive fatigue, and the dreaded overtraining syndrome.

Now, let’s imagine a scenario where you don’t have a fancy heart rate monitor or a precise 10K or marathon pace time. Fear not! There’s a simple solution. Just focus on maintaining a conversational pace.

It’s like having a friendly chat with your running buddy, effortlessly exchanging words without gasping for breath. On the perceived exertion scale, aim for around a 5 out of 10. If you catch yourself panting like a dog on a hot summer day, my friend, it’s a clear sign that you’re pushing the speedometer a tad too far.

Your Long Run Recovery

Let’s talk about the vital importance of recovery after those challenging long runs. Just like a car needs fuel and maintenance, your body deserves some extra love and care to bounce back stronger and minimize the risk of injuries.

So, let’s dive into four key things you should prioritize for maximum recovery.

If you’re eager to keep the momentum going, a recovery run can be a viable option. Just remember to keep it light and easy. Think of it as a gentle jog, allowing your body to flush out any remaining fatigue and promote blood flow to aid the recovery process. Listen to your body, embrace a relaxed pace, and enjoy the freedom of movement without pushing yourself too hard.


Hydration is absolutely crucial after a long run. Your body has been working hard, and it’s time to replenish those fluid stores. Reach for a refreshing glass of water to meet your immediate hydration needs. You can also consider electrolyte water to restore any lost minerals. However, keep in mind that water should be your main go-to, while energy drinks or supplements should be left on the sidelines. Remember, keeping hydrated is key to supporting your body’s recovery process.

Recovery day

Give yourself a well-deserved break, or even a couple of days, to let your body recharge. But wait, don’t fret if you’re itching to keep moving. Cross-training is your secret weapon! Engage in low-impact activities that won’t put excessive stress on your body. Think of it as a way to give your running muscles a break while keeping active.

Explore options like a gentle total-body workout, a core exercise routine, or indulge in the soothing practice of recovery yoga. And hey, let’s not forget about the wonders of foam rolling! Roll away any tension or post-run ache and pain, allowing your muscles to recover and regenerate.

Stretch Your Running Muscles

While the scientific evidence on its effectiveness for injury prevention and recovery is still a bit murky, I firmly believe in its importance. So, let’s unravel the benefits and delve into the post-run stretching routine.

Imagine your muscles as flexible rubber bands, ready to be stretched and lengthened. After a satisfying run, your body enters a post-run window where your muscles are warmed up and primed for a good stretch. It’s like an open invitation for your body to embrace the benefits of stretching.

So, what should you focus on during your post-run stretching session? Direct your attention to the major muscle groups, particularly the ones that have been working tirelessly during your runs. Give them some well-deserved TLC and let them revel in the release of any built-up tension. Breathe into those tight spots, allowing the oxygen to flow and bring a sense of ease to your muscles. It’s like unlocking knots in a tangled rope, one gentle stretch at a time.

And hey, let’s not forget about the cramp-fighting superpower of stretching! Cramps can be a runner’s worst nightmare, but by incorporating regular stretching into your routine, you can minimize their occurrence. Stretching helps increase muscle flexibility and range of motion, reducing the likelihood of those pesky cramps that might try to interrupt your running groove.

Ideal Running Program for Maximum Recovery

Here is how a typical running schedule may look like

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

Overall, this is just an example.

You can always come up with your own training schedule.

In fact, I urge you to do so.

Note – Here’s how often should you run per week.

Your Long Run Nutrition

The food you eat before a run serves two important purposes. First, it provides the necessary energy to tackle those miles. After all, that’s the whole point of pre-run eating, isn’t it? Second, it can either enhance or hinder your running performance and overall comfort during and after your workout. So, let’s make the smarter choice and opt for option number one—fueling our bodies for peak performance.

But wait, there’s more! Let’s address the dreaded runner’s stomach issues. It turns out, stomach troubles caused by poor food choices are all too common among runners. According to a recent poll by @runnersworld, over 40 percent of runners have experienced stomach issues that have ruined their long runs. Ouch! But fear not, my friends, because making the right diet choices the night before a run can be your secret weapon.

How to Make Running Fun & More Enjoyable – 30 Ways

What is A Good Running Pace For Beginners

Let’s be honest—running can sometimes feel like a never-ending battle against boredom. We’ve all been there, hitting that snooze button or contemplating skipping a run because, well, it just doesn’t sound like the most exciting thing to do.

But fear not! I’m here to inject some much-needed fun into your running routine. Because let’s face it, when you enjoy what you’re doing, you’re more likely to stick with it and crush those running goals.

So, let’s dive into the magical world of making running an absolute blast. Trust me, it’s possible!

Here are a few sneaky tricks that can turn your running sessions into exciting adventures:

 Make Running Fun – 1. Get The Right Gear

Let’s start from the ground up—your feet. Ill-fitting running shoes are a recipe for disaster. Think blisters, black toenails, and even serious overuse injuries. We don’t want any of that, do we? So, invest in a pair of running shoes that are tailored to your feet, providing the perfect balance of support and cushioning. Trust me, your feet will thank you with every stride.

But gear isn’t just limited to shoes. Oh no, my friend, we’re talking about a complete ensemble here. Picture yourself in a breathable and waterproof shirt that keeps you cool and dry, no matter what Mother Nature throws your way. And let’s not forget about those pocketed leggings that let you stash your essentials (keys, phone, and maybe a few snacks for those extra-long runs). We’re talking about the ultimate running armor that keeps you comfortable and prepared for any weather condition.

Now, here’s the secret sauce to getting the best gear possible. Skip the run-of-the-mill sports shops you find on every corner and head straight to a specialist running store. These gems are filled with expert staff who are not only passionate runners themselves but also know their gear like the back of their hand. They’ll give you the royal treatment, providing personalized gait analysis to determine your unique running style and recommend the perfect gear that matches your needs. It’s like having a personal stylist for your running adventures!

 Make Running Fun – 2. Slow Down

If you’ve ever laced up your sneakers, charged out the door at full speed, only to crash and burn moments later, you’re not alone. It’s a classic rookie mistake that can leave you feeling defeated and wondering if running is really worth all the hype. But fear not, my friends, because I’m here to guide you on the path to running success.

So, let’s talk about starting off on the right foot. The key is to ditch the sprint mentality and embrace a more balanced approach. Trust me, it’s all about finding your rhythm and building up your endurance gradually. Enter the walk/run method, a game-changer for beginner runners. Picture this: you alternate between easy jogging and walking, spending a minute on each.

Now, don’t let the simplicity of this method fool you. It’s a tried-and-true technique backed by science. Incorporating walking intervals into your running routine not only reduces the risk of injuries but also improves overall fitness.

As you progress in your training, it’s time to level up those intervals. Gradually increase the time you spend jogging while shortening your recovery periods. Before you know it, you’ll be breezing through 30 to 45-minute sessions without feeling like you’re gasping for air. But here’s the secret ingredient: pace yourself. There’s no need to be a speed demon during your runs. Stick to a conversational pace, where you can comfortably chat with a training buddy without feeling like you’re in a breathless race against the clock.

Here’s how to start running again.

 Make Running Fun – 3. Set The Right Goals

Before you lace up those sneakers and embark on your running journey, it’s essential to have a clear idea of what you want to achieve. It’s like plotting your course on a running adventure map.

So, let’s ask ourselves some important questions.

First off, do you want to shed some pounds and embrace a healthier lifestyle? Maybe you’re aiming to improve your 5K timing and leave your personal records in the dust. Or perhaps you’re a parent looking to be a shining example of health and determination for your kids. Whatever your aspirations may be, it’s crucial to know your goals and set the right ones.

Setting goals is like giving your running journey a purpose. It becomes your guiding light, even when that sneaky inner voice tries to convince you otherwise. And here’s the best part: your running goals don’t have to be overly complicated or lofty. In fact, simplicity is key. It can be as straightforward as committing to run three times per week or shedding off those stubborn 15 pounds.

But hold on, my friends. Once you’ve mastered the basics and feel the burning desire to take your training to the next level, it’s time to elevate those goals. Get specific, get ambitious! Aim to conquer that elusive sub-30-minute 5K or complete a marathon in less than four hours. These targeted goals not only give you something exciting to strive for but also work wonders for your running motivation.

Now, let’s not forget that setting goals is just the beginning of your running adventure. The real magic happens when you combine them with passion, dedication, and a sprinkle of self-belief.

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

Studies have shown that incorporating self-rewards into your running routine can work wonders for your motivation. And hey, who doesn’t love a little extra motivation, right?

Here’s the scoop: when you reward yourself after a run, or any other activity for that matter, your brain starts to associate that sweet pleasure with the very thing you just accomplished. It’s like training your brain to say, “Hey, running is pretty awesome! Let’s do more of that!” And that, my friends, increases your chances of success in sticking to your running goals.

Now, here’s the best part. Rewards don’t have to be extravagant or earth-shattering. You don’t need to climb Mount Everest or win an Olympic gold medal to celebrate your achievements. No, no, no. In fact, it’s the little victories that deserve the biggest celebration.

Did you push yourself a little further today? Celebrate it! Treat yourself to a long, well-deserved nap or indulge in a guilt-free binge-watching session of your favorite show. Maybe it’s time to spice up your running wardrobe with a shiny new outfit or invest in a pair of fresh, cushioned running shoes that make you feel like you’re flying. And hey, why not gather your running buddies and head out for a delicious dinner or enjoy a night at the movies?

The key is to find rewards that bring you joy and make you feel proud of your accomplishments, no matter how big or small they may be. So, my fellow runners, let’s celebrate every step, every milestone, and every sweaty victory along the way.

And remember, the power of rewards goes beyond just running. It applies to any habit you’re trying to build. So, whether you’re conquering the world one mile at a time or embarking on a new adventure, sprinkle some self-rewards along the way and watch as your motivation soars.

 Make Running Fun – 5. Race

Listen up, my fellow running enthusiasts, because I’m about to share with you the transformative power of training for a race. Trust me, it’s a game-changer.

I remember the first time I decided to take on a race. It was a pivotal moment in my running journey. Suddenly, I felt like I had crossed a threshold and become a bona fide runner. It was a thrilling realization that ignited a fire within me.

Now, here’s the thing: you can’t just sit around twiddling your thumbs, waiting for the perfect race to magically appear. No, my friend, you’ve got to take matters into your own hands. It’s time to dive headfirst into the exhilarating world of racing.

So, I challenge you to step up and register for a race. Any race that tickles your fancy and gets your heart racing with anticipation. There’s a plethora of options out there just waiting for you to seize them.

Feeling adventurous? How about tackling a muddy, adrenaline-pumping mud run that will test your strength and endurance? Or perhaps you’re up for conquering a series of challenging obstacles that push your limits in an obstacle race. If you crave the serenity of nature, why not immerse yourself in the beauty of a trail race, where every step is a breathtaking adventure? And for those who dare to go the extra mile, literally, there are ultra distances that will take you on an awe-inspiring journey, spanning from 50 kilometers to mind-boggling 100-mile feats of endurance and beyond.

The options are endless, my friends. So lace up your running shoes, channel your inner adventurer, and embark on a race that will leave you feeling invigorated, accomplished, and hungry for more. Trust me, there’s nothing quite like the rush of crossing that finish line, surrounded by fellow runners who have shared the same exhilarating journey.

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

 Make Running Fun – 6. Change up Your Running Routine

Picture this: you’re lacing up your running shoes, ready to hit the pavement or trail, but something feels off. The excitement and joy of running seem to have taken a temporary leave of absence. Don’t fret, my friend, because I’ve got a simple yet powerful solution for you: it’s time to explore new running routes and let the winds of change blow through your running routine.

Let’s face it, running on the same old path day in and day out can become monotonous and drain the spark that initially ignited your love for the sport. But fear not, because there’s a world out there waiting to be discovered, one stride at a time.

Imagine embarking on an open road, uncharted territory for your running adventures. Or how about diving into a new trail, where each step reveals a hidden treasure of natural beauty? If you’re lucky, you might even stumble upon a state park that offers a breathtaking backdrop for your runs, with scenic vistas and tranquil surroundings that transport you to a runner’s paradise.

Why is exploring new running routes so crucial? Well, let me tell you, my fellow runner, it’s all about injecting a sense of novelty and adventure into your workouts. When you step onto unfamiliar terrain, something magical happens. Your senses awaken, your curiosity piques, and suddenly, running becomes an exploration—an exhilarating journey of discovery.

But here’s the secret ingredient: don’t let routine settle in. Keep the excitement alive by regularly changing your running routes. Embrace variety like a connoisseur of adventure. Seek out different neighborhoods, scenic trails, urban landscapes, and picturesque parks. Let each run be a unique experience, a chapter in your ever-evolving running story.

And guess what? This approach isn’t just about fun and enjoyment; it’s backed by science too. A study published in the Journal of Environmental Psychology by Pretty et al. (2005) found that exposure to natural environments during exercise has significant positive effects on mental well-being, reducing stress and enhancing mood. So, by exploring new running routes that immerse you in the beauty of nature, you’re not only enlivening your runs but also nourishing your mind and soul.

 Make Running Fun – 7. Take a Break

Now, I know what you’re thinking—taking a break from something you love sounds counterintuitive. But trust me when I say that sometimes, a little time apart can work wonders for the soul. Think of it like a bittersweet separation that ultimately strengthens the bond. It’s like stepping back to catch your breath, allowing yourself to miss the rhythmic pounding of the pavement and the exhilarating wind rushing through your hair.

Absence truly has a magical effect, my friend. When you step away from running, even for a short while, you give yourself the opportunity to appreciate it in a whole new light. It’s like rediscovering an old flame or reconnecting with a long-lost friend. That spark that once ignited your love for running might just reignite with a renewed vigor and excitement.

But let’s be real for a moment. If the time spent apart from running doesn’t reignite that fire within you, it might be time to embark on a new adventure. Don’t worry, it’s not a betrayal of your running journey; it’s simply an opportunity for growth and exploration. Sometimes, our passions evolve, and that’s okay. Life is too short to stick with something that no longer brings us joy.

But before you make any hasty decisions, allow me to offer a word of caution. Research suggests that taking breaks from our regular activities can actually improve performance and motivation when we return to them. A study published in the Journal of Applied Sport Psychology by Iso-Ahola and Mobily (1980) found that intermittent breaks from training can lead to increased levels of motivation and enjoyment in athletes.

 Make Running Fun – 8. Try A Running Streak

When I mention streaking, I definitely don’t mean stripping down and sprinting through town in your birthday suit. Let’s keep things legal and avoid any unwanted encounters with the law. I’ve got your back, and I certainly don’t want you behind bars because of me!

In the running world, streaking takes on a whole different meaning. It’s all about running on consecutive days, building a streak that lasts for an extended period of time. Think of it as a thrilling challenge that pushes your dedication and commitment to the limits. I’ve personally embarked on this streaking journey myself, and let me tell you, it was quite the experience. My longest streak lasted a solid two months, and boy, did it leave me with a sense of accomplishment.

Now, let’s talk about your streaking goal. It’s simple, really. Aim to run at least a mile every single day for three whole months. That’s right, no excuses, no days off. As the weeks progress, gradually increase the duration of your daily runs. Add an extra 5 to 10 minutes here and there until you find yourself pounding the pavement for a solid hour or more. It’s all about pushing your boundaries and embracing the challenge.

But wait, there’s an important caveat to keep in mind. Before you dive headfirst into a streaking routine, you need to ensure that your body is ready for the increased load. It’s crucial to have a solid foundation of training mileage under your belt. This means you should already be comfortably handling a moderately high training workload. This preparation will help your body adapt and minimize the risk of injury—because trust me, the last thing you want is to be sidelined due to an avoidable mishap.

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

 Make Running Fun – 9. Stay in The Moment

Now, I know what you might be thinking—this advice might sound like something straight out of a mystical, new age gathering. But hold on a second, because there’s actually some truth to it. It’s not all woo-woo nonsense. In fact, the concept of living in the present moment has been backed by scientific studies and proven to have tangible benefits.

So, how do you practice this art of being present? It all starts with setting the right mindset. Take a deep breath, clear your mind of any distractions, and stand tall with confidence. Allow your body to relax, and consciously set your intention on staying fully present in the moment. It’s like stepping into a powerful state of mindfulness.

Now, let’s turn our attention to the world around us. Engage your senses and become aware of every little detail in your surroundings. Feel the rhythm of your movements, the way your body gracefully propels you forward. Notice the temperature on your skin, the gentle caress of the wind against your face. Become attuned to the elements, embracing the raw beauty of nature as you run.

But we’re not stopping there. It’s time to fully immerse yourself in the present moment. Engage all your senses, one by one. Take in the scents that surround you—the earthy aroma of the forest, the crisp freshness of the morning air. Listen to the symphony of sounds, from the rhythmic beat of your footsteps to the harmonious melody of birdsong. Embrace it all, allowing yourself to become fully present and connected to the world around you.

By practicing this mindful approach to running, you tap into a deeper level of engagement and enjoyment. You’ll find that every stride becomes a conscious act, a meditation in motion. The worries of the past and the anxieties of the future melt away, leaving you with a sense of peace and fulfillment in the present.

 Make Running Fun – 10. Give it Time

Let’s talk about the secret ingredient to making running more fun: time. Just like building a solid and fulfilling relationship, it doesn’t happen overnight. You can’t rush the process and expect magical transformations to occur in an instant. It’s all about the long game, my friend—a commitment filled with ups and downs, just like a real relationship.

You see, running is a journey, a beautiful and ever-evolving adventure that requires patience and perseverance. Time becomes the true judge of whether your running routine will flourish and meet your expectations.

Now, I won’t sugarcoat it—there will be moments when running feels like a struggle. It’s during these challenging times that you must resist the temptation to give up and instead embrace the opportunity for growth. It’s normal to face setbacks and obstacles along the way, but it’s how you navigate through them that truly matters.

Think of your running journey as a rollercoaster ride—a thrilling mix of highs and lows. Sometimes you’ll feel on top of the world, effortlessly gliding through your runs with a smile on your face. Other times, you may encounter roadblocks that make you question your love for running. But remember, these are just temporary bumps in the road.

So, what can you do when your running routine isn’t living up to your expectations? First, be open to trying different things. Explore new routes, experiment with various training methods, and inject some excitement into your routine. Change things up and see what sparks your passion. Remember, variety is the spice of life, and the same goes for running.

It’s also crucial to periodically reassess your goals. Are they still aligned with your current desires and aspirations? If not, it’s okay to pivot and set new targets that excite you. Allow yourself the freedom to evolve and grow as a runner. Your goals should reflect your personal journey, motivating and inspiring you along the way.

Here’s how to overcome your running excuses.

Make Running Fun – 11. Get a Running App

Let’s dive into the exciting world of running apps that can turn your ordinary runs into extraordinary adventures. The best part? Many of these apps won’t break the bank, and some are even free! So, get ready to discover a whole new level of fun on your runs.

Picture this: you’re lacing up your running shoes, and your trusty running app is at your fingertips, ready to enhance your running experience. These apps are more than just run trackers—they’re your virtual companions, inspiring coaches, and even protectors of your safety. They’ve got your back every step of the way.

First up, we have the legendary Couch to 5K app. This gem has earned its place among the running community’s favorites. If you’re starting from ground zero and dreaming of becoming a true runner, look no further. Couch to 5K will guide you through three 30-minute sessions per week, gradually building your stamina and preparing you to conquer a 5K race within two months. It’s like having a personal running coach right in your pocket.

Now, brace yourself for an epic adventure with Zombies, Run! This app takes your runs to a whole new level by immersing you in the middle of a post-apocalyptic zombie world. As you jog along, the app provides thrilling stories and missions for you to listen to and complete. It’s like stepping into an action-packed movie while burning those calories. Get ready to outrun those zombies and save humanity!

For all you music enthusiasts out there, Rock My Run is an absolute must-have. This app curates the best workout music playlists to fuel your runs with high-energy beats. Say goodbye to monotony and hello to a rockin’ pace that keeps you grooving and motivated mile after mile. Let the rhythm guide your steps and unleash your inner music superstar.

Now, if you’re a running nerd like me who craves every detail of your running performance, Runtastic is the app for you. It goes beyond basic tracking, providing a more detailed approach to your runs. From duration and distance to elevation gain, speed, and calories burned, Runtastic leaves no stone unturned. It’s like having your own personal data analyst, helping you geek out over every aspect of your runs.

Make Running Fun – 12. Run at Night

Hold on tight, because we’re about to dive into a topic that might raise a few eyebrows. Are you ready for it? Brace yourself, my adventurous friend. We’re talking about the exhilarating world of night running!

Now, I know what you’re thinking. Night running? Are you crazy? Well, hear me out. While it may not be everyone’s cup of tea, there’s something truly magical about hitting the pavement when the moon is high and the stars are shining bright. It’s like stepping into a different realm, where the world takes on a whole new dimension.

But hey, safety first, right? We don’t want you stumbling around in the dark, running into lampposts like a clumsy cartoon character. So, let’s cover some important precautions to ensure you have a safe and enjoyable nighttime running experience.

First things first, choose your running routes wisely. Opt for well-lit areas with plenty of visibility, preferably where there’s some activity going on. It’s all about finding that sweet spot between adventure and safety. And speaking of safety, make yourself visible! Wear reflective gear that shines like a beacon in the night, making you impossible to miss. You can even go all out and rock a headlamp like a superhero illuminating the path ahead.

Now, let’s talk about an extra layer of precaution—personal safety tools. Consider carrying a trusty pepper spray, just in case you encounter any unsavory characters. It’s like having a secret weapon in your running arsenal, ready to fend off any unwanted advances. And hey, there’s strength in numbers, right? Don’t hesitate to team up with a running buddy or join a running group. Not only does it add a sense of camaraderie, but it also provides an extra layer of protection. Together, you’ll conquer the night like a fearless wolf pack.

Remember, night running isn’t for everyone, and that’s perfectly okay. If it’s not your cup of tea or if you have concerns about safety, stick to the daylight hours. But if you’re seeking a thrilling adventure that pushes your boundaries and ignites your senses, why not give it a try? Just make sure to take the necessary precautions, follow our safety tips, and trust your instincts.

Here’s the full guide to safe outdoor running.

 Make Running Fun – 13. Run Naked

Listen up, my fellow running enthusiast. I’m about to share a secret that might make your running experience a whole lot more intimate and personal. Brace yourself, because we’re talking about the liberating act of running “naked.” Now, and yet again, before your mind goes off to a scandalous place, let me clarify. We’re not talking about shedding your clothes in public (that would be quite the spectacle!). We’re talking about running without the usual gadgets and gizmos that usually accompany us on our runs.

Picture this: it’s just you and the open road, with nothing but the sound of your own footsteps and the rhythm of your beating heart. No distractions, no external influences—just pure, unadulterated connection with yourself and the sport you love. Running “naked” is all about stripping away the layers of technology and embracing the simplicity of the run.

Now, I know what you’re thinking. No music? No GPS tracking? Are you crazy? Well, hear me out. By leaving your music playlist and GPS watch at home, you’re embarking on a new kind of journey—one that’s fueled by inner motivation and self-discovery. It’s a chance to reconnect with the essence of running and truly listen to your body, mind, and soul.

Research has shown that running without external distractions can lead to a deeper sense of self-awareness and improved focus during your workout. Instead of constantly checking your pace or being lost in the beats of your favorite tunes, you’ll find yourself fully present in the moment, attuned to every sensation and nuance of your run.

Running “naked” allows you to tap into your internal compass and set your own pace. You become your own competition, striving to beat your personal records and surpass your own expectations. It’s a chance to embrace the purity of the sport and remind yourself why you fell in love with running in the first place.

Additional resource – How to Do a Run Streak

 Make Running Fun – 14. Buddy Up

Running solo can sometimes feel like a solitary journey, a lone wolf navigating the trails. But when you have a running buddy by your side, it’s like joining forces with a fellow adventurer, embarking on a quest together. Not only does it make the miles fly by faster, but it also adds a whole new layer of excitement and camaraderie to your runs.

Research has shown that training with a partner can significantly increase your adherence to a training program. When you have a running buddy waiting for you at the starting line, you’re much more likely to lace up your shoes and show up, rain or shine. It’s a built-in accountability system that keeps you committed and motivated.

But it’s not just about the practical benefits. Training with a friend opens up a world of possibilities. Together, you can conquer new running routes, explore uncharted trails, and discover hidden gems in your running playground. It’s like having a sidekick to share the adventure with—a true companion who understands your passion for running.

And let’s not forget the social aspect. While pounding the pavement, you can chat about anything and everything under the sun. From the latest episode of your favorite TV show to the intricate details of your favorite running shoes, the conversation flows effortlessly. It’s a chance to connect on a deeper level and forge lasting friendships.

Now, I know approaching other runners might feel a bit daunting at first. But trust me when I say that most runners are just as eager to find a running buddy as you are. Don’t be shy! Strike up conversations at local running events, join running clubs in your area, or leverage the power of online running communities to find your perfect match. Remember, if you don’t ask, the answer will always be no.

 Make Running Fun – 15. Watch TV on the Treadmill

Picture this: You hop on the treadmill, ready to conquer your run, but as the minutes tick by, you find yourself caught in a vortex of boredom. The monotonous rhythm of your footsteps feels like a never-ending loop, and you start daydreaming about being anywhere else but on that treadmill. But fear not, my friend, because I have a game-changing solution that will turn your treadmill sessions into a delightful escape.

Are you ready for it? It’s time to bring some entertainment into the mix—television, to be precise. Yes, you heard me right. We’re about to combine the power of television with the sweat-inducing magic of the treadmill. Trust me, it’s a match made in workout heaven.

Research has shown that watching television during exercise can help reduce feelings of fatigue and boredom, making your treadmill runs more enjoyable and even increasing your endurance.

Now, when it comes to choosing the perfect TV show for your treadmill escapades, it’s all about finding the right balance. For shorter runs, opt for humor-packed shows that can bring a smile to your face and keep your spirits high. The witty banter of “The Big Bang Theory,” the hilarious adventures of “Amy Schmidt,” or the irreverent humor of “BoJack Horseman” can be just the fuel you need to power through those quick bursts of cardio.

But when it’s time to tackle those longer runs, it’s all about drama and intrigue. Dive into the world of gripping police shows like “The Blacklist” or get lost in the thrilling adventures of “The Flash.” These shows will keep your mind engaged and distracted from the physical exertion, allowing you to push your limits and conquer those distance goals.

Need more structure for your treadmill workout?

Try my Couch to 5K treadmill plan.

 Make Running Fun – 16. Listen to Music

Music has the power to uplift our spirits, fuel our determination, and transport us to a whole new level of performance. As a fellow music aficionado, I understand the importance of selecting the perfect tunes to accompany our runs, and believe me, it’s an art form in itself.

Just like a well-curated playlist can set the tone for any occasion, choosing the right running music is key to optimizing our workouts. It’s all about syncing your tunes with your mood and purpose. When I’m gearing up for some high-intensity workouts or exhilarating interval sessions, I crave the pulsating beats and electrifying energy of my high-energy playlist. It’s like strapping rocket boosters to my running shoes and propelling myself forward with every beat.

But on those recovery days or during long, soul-soothing runs, I switch gears and dive into the soothing melodies and laid-back rhythms of my relaxed playlist. It’s a musical sanctuary that helps me find my flow, escape the chaos of the world, and embrace the therapeutic power of running.

And guess what? Science has our backs on this one! Research conducted at the esteemed Brunel University in London revealed that exercising while listening to music can significantly enhance our performance. The study found that subjects who rocked out to their favorite tunes during their workouts were able to run farther, swim faster, and bike longer than those who exercised in silence. Talk about the undeniable impact of music on our physical capabilities!

Now, here’s a pro tip: To truly harness the power of music, it’s important to pay attention to the tempo and groove of the songs you choose. The right beats per minute (BPM) can synchronize with your stride and create a harmonious rhythm that propels you forward effortlessly. That’s where playlists organized by BPM come into play. Apps like Tempo Run and RockMyRun are like our personal DJs, handpicking tracks that match our desired tempo and keep us in the zone throughout our runs. It’s like having a virtual coach and a musical curator all in one.

 Make Running Fun – 17. Try a Podcast

Podcasts have taken the digital airwaves by storm, and lucky for us, there’s an abundance of running-related podcasts that can elevate your running experience. With just a simple Google search, you’ll uncover a treasure trove of shows dedicated to the sport we love. From expert advice on training techniques to fascinating stories of endurance and triumph, these podcasts are like having a personal coach and a running community in your earbuds.

But don’t limit yourself solely to running podcasts. The beauty of this medium is its vast diversity of topics and genres. Expand your horizons and explore a wide range of podcasts that pique your interest. Personally, I’m a big fan of the 4-Hour Workweek blogger, Tim Ferriss. His captivating podcast delves into the realms of fitness, health, adventure, finance, startups, and everything in between. It’s like having a brilliant conversationalist by your side, feeding your mind while you conquer the miles.

Now, let’s not forget about the power of audiobooks. If you crave a deeper immersion into a captivating narrative or wish to expand your knowledge while you run, audiobooks are your gateway to a literary adventure. Lose yourself in a gripping thriller, dive into a thought-provoking non-fiction book, or even indulge in a classic piece of literature.

Additional resource – What’s the best temperature for running

 Make Running Fun – 18. Try Fartlek

Originating from the land of the Vikings, this Swedish training method, aptly named “speed play,” adds a touch of excitement and spontaneity to your workouts. It’s like dancing through the streets with the wind at your back, chasing fleeting targets and reveling in the rush of speed.

So, how does one embark on this exhilarating journey of Fartlek? Let me guide you through the steps:

Warm up: Always start with a proper warm-up to awaken those muscles and prepare your body for the bursts of speed that lie ahead. A few minutes of light jogging, dynamic stretches, and mobility exercises will do the trick.

Set your sights: Now, fix your gaze upon a captivating object in the distance. It could be a lamppost, a passing cyclist, a meandering squirrel, or even the end of the block calling out to you. Choose your target wisely, for it shall be your guide.

Sprint like the wind: Release your inner cheetah and dash towards your chosen target with all the vigor and velocity you can muster. Feel the power surging through your legs, propelling you forward like a shooting star in the night sky. Embrace the exhilaration, my friend.

Recover and repeat: Once you reach your target, ease off the accelerator and allow yourself to recover. Take a moment to catch your breath, relish in the triumph of the sprint, and then set your sights on the next object that beckons you. This could be a few meters ahead, around the bend, or wherever your adventurous spirit leads you.

Rinse and repeat (if you dare): Keep repeating this delightful dance of speed and recovery until your legs whisper, “No more, please!” Push your limits, challenge yourself, and relish in the dynamic rhythm of Fartlek.

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

prepare to take your runs to a whole new level with the power of hybrid workouts. By infusing your running routine with bodyweight exercises, you’re about to embark on a thrilling journey of strength, stamina, and a touch of CrossFit flair. Get ready to experience the best of both worlds!

Imagine this: as you hit the pavement, each step propelling you forward, you’re not just running, but engaging your entire body in a symphony of movement. It’s like adding a pinch of spice to a gourmet dish, enhancing the flavor and elevating the experience. Let me guide you through the exhilarating process:

  • Spice up your run: As you embark on your run, break the monotony by incorporating bodyweight exercises at regular intervals. This not only keeps things exciting but also provides a wonderful opportunity to enhance your strength and endurance.
  • The do-anywhere moves: Picture this: while basking in the glory of nature’s embrace, pause every five minutes of running to perform dynamic bodyweight exercises. Think push-ups to engage your chest and triceps, squats to strengthen those legs, and pulse lunges to target your lower body with a fiery intensity. Feel the burn, my friend!
  • Jump into the rhythm: To add an extra touch of cardio intensity, why not include a few minutes of jump roping during your run? Grab that trusty skipping rope and let it whirl through the air as you jump with vigor. It’s like dancing to the beat of your own fitness symphony, as your heart pounds and your body soars.
  • The CrossFit infusion: Now, here’s where the magic truly happens. By blending these bodyweight exercises and jump roping into your run, you’re infusing it with a sprinkle of CrossFit essence. CrossFit, known for its high-intensity workouts, helps you build strength, agility, and all-around fitness. So why not bring that same dynamic energy into your runs?

Studies and research back this approach, my friend. According to a study published in the Journal of Strength and Conditioning Research, incorporating bodyweight exercises into running can improve running economy and performance. It’s a win-win situation!

 Make Running Fun – 20. Try Hill Reps

Hill training is a vital ingredient in every runner’s recipe for success, whether you’re a casual jogger or a top-tier athlete. Prepare yourself for an exhilarating journey that will push your limits and elevate your running prowess to new heights.

Imagine this: standing at the base of a mighty hill, its slope reaching towards the heavens, beckoning you to take on the challenge. It’s like standing at the foot of a mountain, ready to conquer the summit and embrace the rewards that await you

Seek out the perfect hill: Your first task is to locate a long hill that will put your endurance and strength to the test. Picture a hill that stretches out before you, demanding at least five minutes of effort to conquer its summit. This will become your training ground, your playground for growth and achievement.

  • Warm-up and prepare: Before embarking on your uphill adventure, it’s crucial to prepare your body for the challenge ahead. Engage in a dynamic warm-up routine, ensuring your muscles are primed and ready for action. Think leg swings, lunges, and gentle jogging to get the blood flowing and awaken your inner running beast.
  • Ascend with purpose: Now, my friend, it’s time to tackle the hill with determination and grace. Start your ascent at a sustainable pace, allowing the incline to ignite the fire within you. Feel the burn in your legs, the power surging through your body as you conquer each step. You’re building strength and resilience with every stride.
  • Recover and reset: As you reach the pinnacle of the hill, take a moment to catch your breath, allowing your body to recover. It’s like standing on a mountaintop, gazing at the breathtaking view, savoring the achievement of reaching new heights. Then, turn around and gracefully descend, allowing your body to recharge and prepare for the next ascent.
  • Rinse and repeat: Embrace the cycle of challenge and recovery as you repeat this exhilarating sequence. Conquer the hill three to five times, or until your body tells you it can do no more. Each repetition is a testament to your tenacity, your determination to push beyond your limits and unleash your true potential.

But wait, my friend, there’s more! Research studies have shown the incredible benefits of hill training. A study published in the Journal of Strength and Conditioning Research revealed that hill training improves running economy, leg strength, and power. It’s like injecting your running routine with a dose of turbocharged performance.

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

 Make Running Fun – 21. Smile While Running

Did you know that your smile has the magical ability to trick your brain into releasing those wonderful feel-good chemicals? It’s true! Research has shown that by simply faking a smile, you can stimulate the release of endorphins and serotonin, the happiness superheroes that can elevate your mood and bring about feelings of euphoria. It’s like performing a secret handshake with your brain to unlock a state of bliss.

But wait, there’s more! Smiling doesn’t just work its magic on your brain. It also has a profound impact on your body’s response to stress. Studies have shown that flashing a genuine smile can actually decrease recovery time from stressful situations and lower your heart rate. It’s like having a superpower that helps you bounce back from life’s challenges with grace and ease.

Now, let’s put this science-backed knowledge into action, shall we? It’s time to embrace the power of the smile and make it a part of your daily routine. Here’s a simple yet powerful practice to incorporate into your life:

As you embark on your daily adventures, whether it’s a brisk morning walk, a jog in the park, or a stroll through your neighborhood, make it a habit to greet every person you pass with a warm and heartfelt gesture. It could be a nod of acknowledgment, a cheerful “good morning,” or a big, genuine smile that radiates positivity.

Think of it as spreading little pockets of sunshine wherever you go. Imagine yourself as the beacon of happiness, illuminating the paths of those you encounter. Your smile can brighten someone’s day, lift their spirits, and create a ripple effect of joy in the world around you.

 Make Running Fun – 22. Do a Ladder Workout

Let’s take your interval workouts to the next level with a ladder workout. It’s like embarking on a climbing adventure where you challenge yourself to reach new heights of speed and distance. Get ready to push your limits and witness your progress unfold before your eyes.

The concept of a ladder workout is simple yet incredibly effective. Just like climbing a ladder, you’ll be ascending and descending in both speed and distance as the workout progresses. It’s a thrilling way to add variety and intensity to your training routine, keeping you engaged and constantly pushing your boundaries.

Now, let’s break it down and get into the nitty-gritty of how to conquer this ladder workout:

Start with a solid 10-minute dynamic warm-up to prepare your body for the exhilarating challenge that lies ahead. Mobilize those joints, activate those muscles, and get your heart pumping.

Picture yourself standing at the foot of a metaphorical ladder, ready to climb. Begin by sprinting 100 meters with all your might, pushing yourself to a faster pace than the previous interval.

Once you’ve completed that 100-meter sprint, take a moment to catch your breath and recover. Jog or walk for about 100 to 200 meters, allowing your body to recharge and prepare for the next ascent.

Now, it’s time to climb higher. Challenge yourself with a 300-meter sprint, feeling the adrenaline coursing through your veins as you push your limits even further. Remember, each interval should be faster than the one before.

Take another recovery jog or walk to restore your energy and focus. Breathe deeply and embrace the anticipation of the next challenge that awaits you.

As you continue your ladder ascent, increase the distance with each interval. Run 400 meters, then 500 meters, and keep going until you reach your peak performance or until you can’t go any further.

 Make Running Fun – 23. Run to Your Favorite Restaurant

Alright, let’s talk about a little guilty pleasure that we runners sometimes deserve—indulging in a delicious treat after a hard-earned run. Now, before you raise an eyebrow, let me explain why I’m making an exception this time.

Research has shown that incorporating rewards into our routines can actually boost motivation and help us stick to our fitness goals in the long run. And what better way to reward yourself than with a tantalizing food adventure?

Here’s the plan: choose a food or snack spot that has been lingering on your foodie radar, a place that has tempted your taste buds and made your mouth water just at the thought of it. It could be that trendy burger joint, that artisanal ice cream parlor, or even a cozy bakery with heavenly pastries. The choice is yours!

Now, let’s add an element of excitement to this culinary escapade. Plan your running route so that it leads you directly to your desired food destination. Picture it like embarking on a flavorful treasure hunt, with each step bringing you closer to a mouthwatering reward.

As you tie your shoelaces and start your run, imagine the anticipation building up inside you. With each stride, you’re not only burning calories and strengthening your body, but you’re also building up an appetite for the feast that awaits you. It’s like a metaphorical journey where your running becomes the bridge that connects you to the flavors you crave.

Alternatively, if you prefer to have a home-cooked or ordered meal waiting for you, go ahead and prepare it in advance. Picture yourself returning home after a satisfying run, greeted by the aroma of your favorite dishes. It’s like a celebration of your accomplishments, a symphony of flavors that reward your efforts.

Now, I must emphasize the importance of making mindful choices when it comes to your post-run indulgence. While it’s tempting to dive into a mountain of greasy fast food, let’s opt for a healthier approach. Choose nourishing options or even explore the realm of homemade meals. It’s amazing how you can recreate your favorite flavors using wholesome ingredients.

As for me, I have a weakness for Indian cuisine. The aromatic spices, the vibrant colors, and the explosion of flavors—it’s a culinary journey that never fails to captivate my taste buds. From savory curries to fragrant biryanis, the possibilities are endless. But remember, the choice is entirely yours. Find the cuisine that speaks to your soul and satisfies your cravings.

 Make Running Fun – 24. Try Motion Meditation

Imagine this: You’re out on a run, feeling the rhythm of your footsteps, the gentle breeze brushing against your skin, and the world around you seemingly fading away. In this moment, you have the opportunity to not only connect with your body but also with your mind in a way that transcends the ordinary. How? By incorporating meditation into your running practice.

Research has shown that combining running with meditation can have remarkable benefits for both your mental and physical well-being. It’s like finding the perfect harmony between your mind and body, allowing you to experience a state of focused tranquility while you conquer the miles.

You see, running itself has a meditative quality. The repetitive motion, the cadence of your breath, and the steady rhythm of your stride can create a sense of flow and inner calm. It’s like a moving meditation, where each step becomes a gateway to a deeper connection with yourself.

If you’re unsure about how to integrate meditation into your running routine, fear not! There are resources available to guide you on this enlightening journey. Leo, from the Zen Habits Blog, has shared valuable insights on Zen Running, offering practical tips and techniques to help you find that elusive state of mindfulness while you’re on the move. It’s a treasure trove of wisdom that can transform your running experience into a mindful exploration.

In addition to following the guidance of Zen Running, you can also experiment with repeating affirmative words or mantras during your run. These affirmations can serve as a gentle reminder to stay present, focused, and connected with the essence of your being. It’s like planting seeds of positivity in your mind, allowing them to blossom as you traverse your running path.

 Make Running Fun – 25. Try Trail Running

Trail running is like embarking on a wild adventure, where every step brings you closer to the untamed beauty of nature. It’s not just a mere addition to your training program; it’s an exhilarating experience that ignites your senses and challenges your body in unique ways.

Research has shown that trail running offers numerous benefits beyond traditional road running. A study published in the Journal of Sports Sciences found that trail runners experienced reduced joint stress compared to road runners, thanks to the varied terrain and softer surfaces. The uneven paths, river crossings, and muddy trails engage a wider range of muscles, enhancing your overall strength and stability.

So, how can you dive into the world of trail running? Start by exploring the trails that beckon you nearby. Look for routes that meander through scenic landscapes, with the added thrill of crossing waterways, encountering mud patches, or even navigating rivers. These natural obstacles awaken your inner adventurer and infuse your runs with a sense of excitement and spontaneity.

If you’re craving an extra dose of challenge and camaraderie, consider signing up for a mud run or obstacle race course. These events take trail running to a whole new level, where you’ll face adrenaline-pumping obstacles, conquer rugged terrains, and forge unforgettable memories. It’s a chance to push your limits, unleash your inner warrior, and revel in the joy of overcoming obstacles both on and off the trail.

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

 Make Running Fun – 26. Try a New Running Form

Alternative running forms like Chi Running and the Pose Method promise to offer a fresh perspective on running, focusing on body alignment, efficient movement patterns, and a mindful approach to the sport.

Chi Running, inspired by the principles of Tai Chi, emphasizes a relaxed and balanced running form. The idea is to engage your core, maintain a tall posture, and lean slightly forward from the ankles, allowing gravity to propel you forward. This technique not only reduces impact on your joints but also optimizes energy efficiency, making your runs feel smoother and more enjoyable. Studies have shown that adopting the principles of Chi Running can improve running economy and reduce the risk of common running injuries.

Similarly, the Pose Method, developed by Dr. Nicholas Romanov, centers around the concept of falling forward and using gravity as your ally. By focusing on a midfoot strike, quick cadence, and maintaining a forward lean, you can tap into the body’s natural momentum and reduce braking forces during each step. This method has been shown to enhance running efficiency and decrease ground reaction forces, potentially minimizing the risk of overuse injuries.

I personally have experienced the benefits of Chi Running, particularly the emphasis on staying tall with a slight forward lean. It’s amazing how such a small adjustment can make a significant difference in your running experience. The key is to approach these alternative running forms with an open mind and a willingness to experiment. Each person’s body is unique, so what works for one may not work for another. By giving it a try, you’ll have the opportunity to explore new techniques, fine-tune your running form, and discover what resonates with you.

 Make Running Fun – 27. Try a Running Breathing Ratio

Imagine your breath becoming the rhythm of your run, a harmonious dance between your body and the pavement. Synchronizing your breaths with your foot strikes can be the key to unlocking a whole new level of running performance and enjoyment. It’s called rhythmic breathing, and it has the potential to transform your running experience.

Not only does rhythmic breathing help you stay more focused and grounded in the present moment, but it may also have a profound impact on injury prevention. Research studies have suggested that synchronizing your breath with your foot strikes can promote better posture, enhance oxygen uptake, and improve overall running efficiency.

Think of it as a symphony of breath and movement. Just like a conductor guides the orchestra, you can guide your breath, seamlessly integrating it with each step you take. And the beauty of rhythmic breathing is that you have the freedom to adapt it to your own fitness level and running intensity.

For beginners, I recommend starting with a simple 2:3 breathing ratio pattern. Here’s how it works: Inhale for three steps, then exhale for two steps. Inhale for three steps, exhale for two steps, and so on. This pattern allows for a smooth and balanced exchange of oxygen and carbon dioxide, keeping your body in a state of optimal oxygenation.

Of course, it’s important to listen to your body and adjust the breathing pattern as needed. As you progress and become more comfortable with rhythmic breathing, you can experiment with different ratios that suit your individual needs.

 Make Running Fun – 28. Do a Negative Split

Picture this: You’re embarking on a thrilling running adventure, where your pace becomes a symphony of speed and strategy. It’s called the Progressive Run, a technique that can inject new life into your training routine and unleash your hidden potential.

Instead of maintaining a steady intensity throughout your entire run, the Progressive Run invites you to play with speed and push your limits in a strategic manner. It’s like embarking on a journey with multiple chapters, each one building upon the last and culminating in a triumphant finale.

Here’s how it works: At the beginning of your run, embrace a slightly slower pace, around 10 to 15 seconds per mile below your average 5K pace. This gentle start allows your body to warm up, easing into the rhythm and preparing for the challenges ahead. Think of it as laying a strong foundation for the exhilarating run to come.

As you reach the halfway mark, it’s time to shift gears and ignite your inner speed demon. Accelerate your pace, gradually picking up the tempo and pushing yourself to run 10 to 15 seconds faster than your average 5K pace. Feel the surge of energy as you tap into your reserves and discover new levels of strength and speed.

But wait, there’s more. In the final stretch of your run, unleash your inner sprinter and give it everything you’ve got. Channel your determination and sprint those last few hundred yards, leaving no doubt that you’ve given it your all. It’s a test of endurance, mental fortitude, and sheer exhilaration. Just remember to listen to your body and avoid pushing yourself to the point of exhaustion.

 Make Running Fun – 29. Join a Running Club

If you’re looking to take your running experience to the next level and inject a dose of camaraderie into your fitness journey, it’s time to join the running club revolution. These incredible communities of like-minded individuals are sprouting up everywhere, just waiting to welcome you into their fold.

Think about it: joining a running club is like discovering a hidden oasis in the midst of your running routine. These clubs are buzzing with energy, passion, and a shared love for pounding the pavement. They offer a sense of belonging and a support network that can make all the difference in your running endeavors.

Not only that, but running clubs often come with a minimal annual fee, which is a small price to pay for the invaluable benefits they provide. And guess what? Many clubs even organize free events from time to time, giving you the chance to test your mettle against fellow runners in a friendly, competitive setting.

The beauty of running with a club is that it ignites a fire within you that you may not have realized was there. The collective spirit, the shared goals, and the friendly competition create an environment where you’re motivated to push yourself further and harder than you would when running solo. It’s like having a cheer squad by your side, urging you to conquer new distances, shatter personal records, and unleash your inner running beast.

But it’s not just about the intensity and competition. Running clubs are also a breeding ground for lasting friendships, endless laughs, and unforgettable memories. You’ll find yourself surrounded by individuals who understand the joys and challenges of the runner’s journey. They become your running family, your partners in crime, and your biggest cheerleaders, supporting you every step of the way.

How To Make Running Fun – The Conclusion

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

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

Thank you for dropping by

Trail Running 101: A Complete Guide for Beginner Runners

man running on trail

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

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

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

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

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

Trail Running Explained

So, what’s trail running all about?

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

In general, a good trail surface should:

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

(2) Be unpaved (preferably natural),

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

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

The Benefits of Trail Running

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

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

What’s not to like!

The Bad News

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

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

How To Find a Trail Near You?

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

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

Urban Trails Exist:

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

Connect with the Community:

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

Tech-Savvy Solutions:

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

Know Your Terrain:

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

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

Get the Right Trail Running Shoes

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

Road Shoes vs. Trail Shoes:

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

Protect Those Feet:

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

Lower to the Ground:

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

Traction Galore:

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

Get the Right Trail Running Gear

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

So, gear up, trailblazers!

Trail-Worthy Threads:

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

Battle the Bugs:

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

Gaiters: The Unsung Heroes:

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

Shine a Light:

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

Other trail running items include:

Additional resource – Trail Running First Aid Kit 

Start Slowly

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

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

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

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

A complete beginner?

Try my beginner running plan.

Hydrate All the Time

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

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

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

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

Trail Running Safety

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

To stay safe on the trails, do the following:

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

Practice Good Trail Running Etiquette

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

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

Prevent A Heat Stroke When Running in the Summer

woman running in the summer

Summer is a great time for running.

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

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

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

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

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

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

Heat Stroke in Runners Explained

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

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

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

Treating Heat Stroke When Running

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

  1. Out Of The Sun

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

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

  1. Elevate

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

  1. No Clothing

Remove any tight or extra clothing and equipment.

  1. Drink

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

Don’t guzzle, though, but take sips.

  1. Apply Cold

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

Seek Medical Help

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

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

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

How To Prevent Heat Stroke When Running

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

After all, prevention is better than cure.

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


Stay Well Hydrated

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

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

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

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

Here’s how to keep your body well hydrated:

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

What’s more?

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

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

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

Additional resource – Running in the sun

stay safe when running in hot weather

Check The Heat Index

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

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

The higher the index, the hotter the weather feels.

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

Also, consider the pollution level.

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

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

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

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

Additional resource – Sodium for for runners

Dress Right

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

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

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

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

What’s more?

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

Protect Your Head

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

This also helps reduce the risk of the sunburn.

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

How about A visor?

Often a hat is too constrictive and may trap heat.

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

Additional Resource – Running in polluted areas

Be Patient

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

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

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

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

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

Additional resource – Ice bath for runners

Pay Attention to Your Body

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

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

These include:

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

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

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

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

Stay safe out there!


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

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

It’s really up to you.

In the meantime, thank you for dropping by.

Keep running strong.

Face First: Why Runners’ Face Protection Should Be Your Top Priority

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

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

The answer might surprise you.

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

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

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

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

The Truth Behind Runners Face

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

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

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

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

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

Let’s get to the truth.

Why Do Runners Look Old – The Free Radical Theory

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

Is It Hopeless?

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

So, what qualifies as extremely intense?

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

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

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

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

Additional resource – Vitamin D for runners

The Sun

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

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

Air Pollution

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

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

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

Does age-dynamic movement accelerate facial age impression?

The Relationships between Age and Running Biomechanics

The Facial Aging Process From the “Inside Out”

The Science and Theory Behind Facial Aging

How to Protect Your Face When Running Outdoor

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

Use Sunscreen

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

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

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

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

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

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

Wear A Hat And Sunglasses

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

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

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

Don’t Run Shirtless

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

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

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

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

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

Eat Lots of Antioxidants

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

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

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

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

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

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

Runners Face – The Conclusion 

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

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

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

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

Thank you for dropping by.

Keep running strong.

David D.

How to Start Running: A Step-by-Step Guide for Beginners

woman starting a run

Are you ready to lace up your running shoes and embark on a thrilling journey towards becoming a runner?

Then you’ve come to the perfect place.

As someone who has been pounding the pavement for over a decade and has guided countless beginners to running success, I’m here to equip you with everything you need to know to kickstart your running adventure.

In this comprehensive guide, I’ll unveil the secrets to becoming a confident and injury-free runner. No more wondering how to start running or feeling overwhelmed by the process.

I’ll explain  how often you should run, the correct running technique to prevent injuries, and the ultimate beginner running plan that will take you from hesitant steps to victorious strides.

But wait, there’s more! Once you’ve conquered the basics, we’ll take your training to the next level, unlocking new levels of endurance, speed, and strength. You’ll learn the tips and tricks to elevate your running game and unleash your full potential.

By the time you reach the end of this post, you’ll be armed with the knowledge and tools to unleash your inner runner and reap the remarkable benefits that running has to offer.

Ready? Let’s get started!

How to Start Running? – The Exact System You Need

So you have decided  to start running.

First things first: Relax.

You won’t have to sacrifice an arm and a leg to the running gods to get started.

In fact, it’s not overwhelming, complicated, nor expensive.

The hardest part about taking up running for the first time is actually taking the first step.

If you do that, you’ve already gone farther than 82.5 percent of the population (a totally bogus statistic that I made just to make a point!), so give yourself a pat on the back.

If you ask me, it’s actually the easiest thing to do in the world—as long as you follow beginner running rules.

That’s where this section comes in handy.

Without further ado, here’s the exact step-by-step you need to become a runner.

Start Easy

Whether you’re a newbie lacing up your shoes for the very first time or a seasoned runner returning after a hiatus, there’s one golden rule you must engrave in your mind: start easy and build gradually. Trust me, I’ve witnessed too many beginners take on more than they can handle, only to find themselves sidelined by injuries or completely drained within weeks. We don’t want that for you.

Picture this: you’re famished, and a mouthwatering buffet lays before you. You can’t resist the temptation, so you pile your plate high with every delectable dish in sight. But soon enough, you realize that you’ve bitten off more than you can chew.

The same principle applies to running. If you go from zero to full-throttle, diving headfirst into high-intensity, high-volume, and high-impact training within a short period, you’re treading on dangerous ground.

Let me give it to you straight. You’re practically asking for trouble—burnouts and overuse injuries like Runners Knee and Stress Fractures—when you push too hard, too soon. Take a moment to let that sink in. It’s like trying to sprint before you’ve even learned to crawl.

During the first few months of your training (yes, I said months!), it’s essential to take it easy and embrace the beginner’s mindset. Start right where you are, not where you wish to be. It may not sound as glamorous as diving into intense workouts, but trust me, it’s the smartest approach you can take.

Additional resource – How to start running with your dog

Walk Before you Run

Not only does walking help you shed those extra pounds, but it also boosts your stamina, reduces stress, enhances your physical shape, and improves your overall health and well-being. It’s the foundation upon which you’ll build your running empire.

Now, let’s talk strategy. In these initial weeks, as you embark on your fitness journey, make it a habit to take 8 to 10 30-minute walks. This will gradually prepare your body for the transition into running. Think of it as priming the engine before you hit the gas pedal.

But what if you’re already in decent shape? Well, my friend, you’re ready to kick it up a notch. Gradually increase the duration of your walks to 60 minutes, three to four times a week. Allow your body to adapt to this new level of activity for at least three weeks before delving into the beginner running plan that awaits you.

How to Progress?

Now, it’s time to take your training to the next level and introduce a game-changing method that will revolutionize your running experience. Say hello to the walk/run method, a genius strategy crafted by the renowned running guru Jeff Galloway.

Here’s the secret sauce: the walk/run method combines the best of both worlds—low-intensity running intervals and strategic walking breaks. It’s like a beautifully choreographed dance between your feet and the ground, allowing you to manage fatigue, improve your fitness, and build stamina while safeguarding yourself from discomfort, injuries, and burnouts. It’s a method backed by science and championed by countless runners who have successfully embraced it.

Let’s break it down. As you transition from walking to incorporating running into your routine, take it step by step, quite literally. During the first week, aim for 20 to 30 minutes of walking per session. Feel the rhythm of your feet hitting the pavement as you gradually build up your strength.

As you move into the second week, it’s time to kick things up a notch. Increase your walking duration to 30 to 35 minutes per session. You’re pushing your boundaries, challenging your body to adapt and grow stronger.

But we’re not stopping there. Oh no, we’re just getting started. From here on out, I want you to add two to three precious minutes to your walks with each passing week. It may seem like a small increment, but it’s these incremental steps that will lead you to greatness. Keep adding those minutes until you’re comfortably walking for at least an hour. Feel the confidence surge through your veins as you conquer each milestone.

Once you’ve reached the point where you can power walk for an hour without breaking a sweat, it’s time to unleash the true runner within you. It’s time to embrace the run/walk method, alternating between easy jogs and well-deserved walking breaks. By incorporating short bursts of running into your regular walks, you’ll extend your endurance, push your limits, and remain injury-free.

How Much is Enough?

The exact run to walk ratio depends, mostly, on your current fitness level and training goals.

Now, here’s the golden rule: take breaks at the right times. Just like a well-timed pit stop during a thrilling race, these breaks will ensure you don’t push yourself to the brink of exhaustion. It’s all about strategic rest, my friend.

Let’s explore three walk-to-running ratios that you can experiment with. Remember, you have the freedom to choose the one that suits you best. No pressure, no judgment—just you and your personalized running journey.

If you’re just starting out on this exhilarating path, consider yourself a complete beginner. Start by running at an easy and slow pace for 10 to 20 seconds, and then reward yourself with a rejuvenating one to two minutes of walking. Feel the rhythm of this alternating dance between running and walking, allowing your body to adapt and grow stronger with each step.

As you progress and enter the intermediate stage, typically after two to three weeks of consistent running, it’s time to challenge yourself a little further. Embrace the runner within you by extending your running intervals. Push yourself to run for two to five minutes, and then savor the bliss of one to two minutes of walking. It’s a delicate balance, a symphony of effort and recovery, propelling you towards your running aspirations.

Now, if you’ve been on this running journey for over a month, congratulations! You’ve reached the realm of experience. It’s time to unleash your true potential. Challenge yourself to run for a solid ten minutes, immersing yourself in the sheer exhilaration of movement. Then, catch your breath with a short but well-deserved 30 seconds to one minute of walking.

Additional resource – Here’s your guide to running three miles a day.

Run For longer

As you progress on your running journey, the key is to gradually increase the time you spend running while reducing the number of recovery breaks you take. It’s a beautiful dance between pushing your limits and allowing your body to adapt and grow stronger. Picture it like a challenging puzzle where each piece fits into place with each passing day.

Now, let’s talk about reaching that magical milestone of running for a solid 25 to 30 minutes without feeling like you’re gasping for air. The timeline for reaching this goal varies depending on your current fitness level, but one thing is certain: consistency is the name of the game.

Stay committed and trust the process.

With each step, each breath, and each stride, you’ll inch closer to that moment of effortless running bliss.

Once you’ve conquered the 30-minute mark with ease, it’s time to level up your running game. It’s time to add a dash of variety to your training program. Think of it as spicing up a delicious dish with different flavors and textures. You can add distance to challenge your endurance, incorporate speed work to enhance your quickness, and conquer hills to strengthen those leg muscles. The possibilities are endless, and your running adventure is about to get even more exciting.

Now, let’s talk about exertion levels during your runs. It’s important to find that sweet spot where you’re pushing yourself enough without going into full-on sprint mode. Aim for a 6 to 7 out of 10 on the exertion scale during the running portion of your workout. Feel the burn, embrace the challenge, but also listen to your body’s cues.

And when it’s time to switch to a walking break, dial it down to a comfortable 2 to 3 on the exertion scale. It’s all about finding that delicate balance and honoring your body’s needs.

Want more structure?

Try my couch to 5K treadmill plan.

Follow a Beginner Running Plan

Having a plan is key to achieving any goal–let alone running.

You don’t pursue a career in marketing, for example, without a concrete plan of studying the right books and tutoring under the right teachers.

That’s why I highly recommend you follow a well rounded, well-thought training plan, just like the one shared below.

Doing so will not only help you build your training volume, but also keep you motivated beyond the initial motivation.

The simple beginner runner plan features three days of run-walk sessions.

You begin with a few short intervals of running–or slow-paced jogging–for 30 to 60 seconds, then build you on that while taking less and less for recovery.

By the end of the eight weeks, you should be able to run for thirty minutes straight–that’s roughly two to three miles–without much trouble.

Week One – Walk for five minutes, then jog for 30 to 6o seconds.

Repeat three to four times.

Week Two – walk for three minutes, then jog for one to two minutes.

Repeat the sequence for four to five times.

Week Three – Walk for three minutes, then jog for two to three minutes.

Repeat the cycle for five to six times.

Week Four – Walk for three minutes, then jog for three minutes.

Repeat the cycle six times.

Week Five – Walk for two minutes, then jog for three to four minutes.

Repeat the cycle four to five times.

Week Six – Walk for two minutes, then jog for five minutes.

Repeat the sequence three to four times.

Week Seven – Walk for two minutes, then jog for eight to ten minutes.

Repeat the cycle two to three times.

Week Eight – Warm up by brisk walking for 10 minutes, then slow jog for 20 to 30 minutes while keeping an easy and conversational pace.

Just keep in mind that this is a generic plan, so feel free to adjust it according to your own needs and preferences.

It’s not written in stone by any means.

Looking for a more extensive plan?

Try my couch to 5K training schedule.

And if you’re into challenges?

Give this 30-day running challenge a try.

You can also learn how to design your running plan here.

Note – Here’s how often should you run per week.

How Long Does it Take To Become A Runner?

If only I could conjure a magical stopwatch to provide you with a definitive answer. Alas, my friend, the path to becoming a runner is as diverse and intricate as the winding trails we traverse.

I must emphasize that each individual embarks on this journey with a unique set of circumstances and characteristics. Just as each snowflake boasts its own intricate design, your journey to becoming a runner is a personal tale, shaped by a multitude of factors.

Let’s explore some of these factors that weave together to create your running narrative:

First and foremost, we have your current shape. Are you starting from scratch, or do you possess a level of fitness from previous activities? Your starting point sets the stage for the adventure that lies ahead.

Consider your training history. Have you dabbled in running before, or are you a complete novice to the world of pounding pavement? Previous experiences, whether they involve running or other forms of physical activity, contribute to your body’s adaptation process.

Age is but another brushstroke on the canvas of your running journey. As the years grace us with their presence, our bodies may respond differently to the rigors of training. Fear not, for age is but a number, and determination knows no bounds.

Ah, the weight we carry, both physically and metaphorically. Your current body weight can influence the demands placed upon your joints, muscles, and cardiovascular system. Remember, every stride forward is a step towards a stronger and healthier you, regardless of the number on the scale.

Now, let us not overlook the intricate tapestry of our genetic makeup. Like a hidden treasure map, our genetic composition influences our body’s response to training stimuli. Embrace your unique genetic blueprint, for it holds the secrets to unlocking your potential.

Run Right: The Key to Proper Treadmill Running Technique

How to Run On a Treadmill

Ready to take your treadmill running to the next level? Well, my friend, you’ve come to the right place!

Let’s face it, running efficiently is the holy grail of every runner. It’s like finding that perfect rhythm that makes you feel like you’re gliding effortlessly through the air. And the key to achieving this nirvana? You guessed it, good running technique. Not only does it improve your running economy, making every stride count, but it also helps protect you from those dreaded injuries that can put a damper on your training.

But here’s the kicker: proper running form isn’t limited to outdoor running. Oh no, my friend, when you step onto that humming treadmill at your local gym, it’s just as crucial to focus on your form. And that’s exactly what we’re going to dive into today.

In previous posts, I’ve shared with you the fundamental principles of proper form. But this time, we’re going to zoom in on the specific nuances of running on a treadmill. Think of it as fine-tuning your running skills to conquer that stationary beast.

By honing your treadmill running technique, you’ll unlock a world of benefits. Picture this: effortlessly maintaining a steady pace, feeling like a well-oiled machine as you tick off those miles, and, best of all, reducing the impact on your joints. It’s a win-win situation.

Are you ready? Let’s get ready.

How to Run On a Treadmill – Your Guide To Treadmill Running Form

Welcome to your ultimate guide to mastering treadmill running form!

Get ready to unlock the secrets that will transform your treadmill experience from mundane to magnificent. We’ve got a few treadmill running traits up our sleeve that will take your performance to the next level.

Are you ready? Let’s dive in!

Treadmill Technique – 1: Posture

Picture this: before you even start pounding that belt, it’s all about assuming an athletic position that screams confidence and power.

Stand with your feet hip-width apart, toes pointing forward, core engaged, pelvis level, and spine elongated. It’s like striking a pose of readiness, setting the stage for success. Trust me, proper posture from the get-go is the secret sauce to a killer treadmill run.

Treadmill Technique – 2: Avoid Hunching

Here’s a common mistake that can wreak havoc on your form: constantly looking down at your feet or fixating on the dashboard. It’s like a bad habit that sneaks its way into your running routine.

But fear not, because I’m here to break that cycle. Looking down not only messes with your form, but it also invites unwanted strains in your neck and back. Say goodbye to those post-workout aches and pains! Instead, keep your chin up and your head forward, gazing at the horizon like a warrior ready to conquer the miles.

Treadmill Technique – 3: Simulate Outdoor Running

When you step onto that treadmill, it’s your chance to bring the spirit of the open road indoors. Emulate your road-running technique by focusing your gaze forward, as if you’re chasing down your dreams.

Keep that back straight and strong, maintaining a posture that says, “I am a force to be reckoned with.” Let your feet connect with the belt just as they would if you were pounding the pavement outside. Pay close attention to your stride length, making sure not to shorten or lengthen it unnaturally.

And here’s a little tip to take it up a notch: raise the incline to a modest two to three percent. This mimics the natural push-off motion you experience when conquering the great outdoors. You’ll feel like you’re sprinting down your favorite road, even within the four walls of the gym. It’s pure exhilaration!

Treadmill Technique – 4: Let Go Of The Rails

Listen up, my friend: it’s time to let go of those handrails. Yes, I know they might seem tempting, especially when fatigue creeps in, but trust me on this one. Holding onto the rails not only increases the risk of injury, but it also hampers your performance.

Those rails are there for a different purpose—to assist you in safely mounting and dismounting the treadmill. Instead, rely on your upper body to maintain balance, letting your arms swing naturally by your side.

Not only does this promote good form, but it also engages your biceps, triceps, shoulders, and core. It’s a win-win situation! Remember, your goal is to mimic your outdoor running technique and get a workout that rivals the intensity of an outdoor run.

Additional Source – Check this treadmill pace chart

Treadmill Technique – 5: Use Your Arms

Imagine your arms as the mighty pistons driving your running engine. Keep your elbows bent at a 90-degree angle and let your shoulders relax. Now, swing those arms back and forth, palms facing inward throughout your entire workout.

But here’s the catch—don’t overdo it! You don’t want your body twisting and turning like a wild tornado. Focus on maintaining stability and good form. Not only will this help you develop proper running technique, but it will also strengthen your core and torch those extra calories. It’s like a double whammy of awesomeness!

Treadmill Technique – 6: Strike Right

When it comes to running on the treadmill, the name of the game is to replicate your outdoor running style.

Picture yourself on your favorite running route, and aim to strike the belt with the ball of your feet, not your heels. Place your foot well ahead of your body’s center of gravity to ensure a smooth and efficient stride. And here’s a pro tip: keep your feet directly underneath your body, avoiding any tendency to let them trail behind or shoot out in front. Embrace your natural running form and resist the temptation to take short, choppy strides. If things feel a bit off, don’t be afraid to slow down the pace and regain your rhythm. It’s all about finding your stride and letting the belt carry you towards greatness!

Treadmill Technique – 7: No Forward-Leaning

Imagine yourself as a pillar of strength, standing tall and confident on that treadmill. It’s crucial to maintain proper posture and avoid any slouching or curving of the back, especially when you activate the incline option.

Instead, keep your body upright and aligned. While I would typically recommend a slight forward lean when running outdoors, there’s no need to do so on the treadmill. Thanks to the mechanics of the machine, it pulls your feet backward naturally.

Leaning too far forward can lead to unnecessary strain on your back and neck—let’s avoid that at all costs! So, chin up, shoulders back, and embrace that powerful, upright position. You’ve got the posture of a champion!

Treadmill Technique – 8: Run in The Middle

Imagine yourself on the treadmill, pounding away at those miles, when suddenly you find yourself gravitating towards the console at the front of the belt. It’s a common mistake, but one that can wreak havoc on your form and stability.

Don’t let that happen to you! Instead, purposefully position yourself about a foot away from the console, right in the middle of the treadmill.

By doing so, you free up your arm drive and allow your stride to flow effortlessly. Not only will this enhance your overall running experience, but it will also help you maintain your balance like a tightrope walker defying gravity.

Treadmill Technique – 9: Relax

Picture yourself in the midst of a challenging treadmill session. The pace is picking up, your heart is pumping, and you’re pushing your limits. In these intense moments, it’s crucial to find your Zen and embrace relaxation.

Keeping your body loose, limber, and relaxed throughout your workout is the key to avoiding discomfort and preventing injuries. Take deep, calming breaths, allowing your lungs to fill with life-giving oxygen. Stay mindful of how your body feels, and if you notice any tension or tightness, consciously release it. R

remember, running is not just a physical endeavor—it’s a mental and emotional journey as well. So, let go of any unnecessary stress, focus on the present moment, and let the rhythm of your footsteps carry you to a state of blissful tranquility.

Additional resource – Here’s your guide to buying a used treadmill.

How to Run On a Treadmill  –  Conclusion

There you have it! If you’re serious about improving treadmill running technique, then today’s post has you covered. The rest is details.

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

Thank you for dropping by.

David D.

Overweight Guide To Starting A Workout Plan

fat runner training

Starting a workout routine from scratch can be quite tricky for everyone, but it’s especially challenging for those with too many pounds to lose.

If your current weight places you in the morbidly obese category, exercising can come with some extra, unwanted, challenges, and hurdles.

Almost every movement you make puts excessive pressure on your joints.

Being morbidly obese may also mean that you’re dealing with metabolic issues.

This might be putting you at great risk for certain health conditions, such as heart disease, high blood pressure, stroke, type II diabetes, cancer, etc.

Overweight Guide To Starting A Workout Plan

In today’s post, I’ll share with you some of my best thoughts and suggestions on how to start an exercise habit when you’re obese and how to make your new habits sustainable.

By starting the right way—choosing a workout you enjoy, cultivating a positive mindset, and taking your time—getting on the workout path as an overweight fellow can be easier than you think.


*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

  1. Get Walking

Before you hit the gym or pound the pavement, it’s vital to bring more movement into your life.

That’s why, as far as I can tell, the best stepping stone to the world of exercise is walking.

Walking can be done almost anywhere by everyone with little gear required, and it can vary in both intensity and duration.

Start by walking just 20 to 30 minutes a day, three times per week.

As you get fitter, increase it to 45 to 60 minutes.

Keep extending your walks over time.

For more challenge, opt for routes with more hills or go for long hikes on trails: the more intensity, the better off.

2. Try Aqua jogging

Try aqua jogging—especially if lap swimming is too challenging or couldn’t find any aerobic water classes nearby.

This exercise involves wearing a flotation device around your midsection and then mimicking the running motion by moving your arms and legs back and forth in the deep end of the pool. This is ideal for overweight people.

As a rule, you should make forward progress, but without touching the pool floor.

It’s thanks to the minimal impact on the body that aqua jogging is basically a rehabilitation technique for pre- and post-surgery patients.

This is also what makes it ideal for overweight beginners.

Aqua jogging may seem easy, but don’t let that fool you.

It takes more practice and effort than you might imagine.

Make sure to start slow and increase both length and intensity as you begin to feel (and get) fitter.

You can find buoyancy belts at your local swimming pool or buy one online (check this one out).

Next, head to the deep end of the pool and start jogging.

Additional resource – YouTube channels for runners

3. Begin Strength Training

Hit up the weight room once you’ve built enough endurance with walking and/or aqua jogging.

This will help you build muscle strength, shift body composition, and get you toned.

But there’s more to it than that.

For obese individuals, lifting weights can help fix many of the postural issues that may arise as a result of carrying all of that extra weight.

It also helps improve joints’ range of motion.

Building strength in your body muscles can make it easier to perform daily tasks, like carrying groceries, climbing stairs, or playing with your kids.

What’s more?

Strength training boosts your metabolic rate—that means you burn more calories, even when at rest.

The more muscles you build, the merrier.

What’s more?

Begin with two to three full-body strength training workouts per week, leaving at least one full recovery day in between.

Proper form is king, so if you can afford it, invest in a few sessions with a trainer to work on the right technique.

Does the gym scare you?

Start at home with body exercises, like squats, push-ups, and lunges.

All of these are great exercises that you can do anywhere, and you can scale to your current ability.

Additional resource  – Trx exercises for runners

4. Join Group Exercises Classes

If you’re serious about keeping the momentum going, you’ll need a strong social support system.

Luckily, group workout classes are a great venue for meeting like-minded people.

There are many types of group workout classes to joint.

These include more strength-oriented classes (often called “core” or “sculpt”), classic cardio classes (such as spinning, step aerobics, and Zumba), etc.

Before you book any class, make sure to get a sense of the class by watching it first.

Just whatever you do, make sure the class is beginner-friendly.

Talk to the instructor ahead of time and explain your specific needs.

By connecting with them, you’ll be sending a strong message that you’ reopen to feedback and encouragement.

They can suggest a modification and extra guidance to make sure you’re comfortable during class.

Not yet ready for a group class?

Then consider investing in online streaming services  or a DVD so that you can work out at home.

Additional resource – How to find affordable running clothes

Overweight Guide To Starting A Workout Plan

Here’s a list of my favorite YouTubers who make excellent workout routines:


Les Mills

Be Fit


BodyRock Tv

5. Listen to your Body

This is the most critical piece for advice for starting a workout plan—no matter who you are and your fitness background.

Anytime you go for a walk, hit the pool, lift weights, jog or whatever; you must take care not to overdo it.

You need to learn how to recognize signs of overexertion before it’s too late.

Of course, you should expect a bit of discomfort.

If it doesn’t challenge you, it won’t change you.

You should be sweating, your heart rate should rise, but vomiting or chest pain could indicate danger.

Stop exercising if you’re experiencing any of the following symptoms:

Overweight Guide To Starting A Workout Plan – The Conclusion

There you have it.

The above guidelines are all you need to get you started with working out while being obese.

Keep in mind that the type of workout and exercises you choose is less important than the fact you’re doing it.

Don’t hesitate about trying everything on this list to find an exercise program that you enjoy and can stick to.

Give yourself credit for sticking to your plan.

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.