Beginner Runner

If you have immersed yourself in the running world, then why not get paid to run.

In today’s post, I’ll share with you a few ways that you can make money from running (maybe even during your free time if you already have a career).

You’ll really like this article if you’re:

• Passionate about running and health
• Committed to finding new streams of income
• Enjoy learning more about the subject of running
• Creative and have an entrepreneurial spirit
• Have a vision but small or no budget.
• Living from paycheck to paycheck.

Sounds great?

Let’s dig in.

Make Money Running – 1. Work For A Running Store

 Are you keeping an eye on the latest gear trends and technology in the running world?

If so, then check if your local specialty running store is looking for new staff.

Depending on the store size, you could get hired as a salesperson, event coordinator, training program coach, inventory, or even a jack of all trades employee in some smaller shops.

Sure, becoming a cashier to your local running store might not be the best career decision, but picking it up as a part-time will put you in the epicenter of your running community.

It’s also a great way to add up to your running knowledge once you decide to move up the ladder.

Make Money Running – 2. Start Your Online Store

If you’ve been running for a while, then you should already have a few ideas of what running gear and accessories works and what doesn’t.

One thing you can do to leverage your know-how to help other runners to find the best gear on the market.

How?

Set up an online store where you offer products that like-minded runners from all over the globe can benefit from. For example: custom medals. Runners love them. You can design and make a personalized medal at a custom medal manufacturer. They are cheap and beautiful, which tend to sell well.

Besides setting up your website as an online store, you can build an online portfolio or earn money from affiliate sales.

What’s more?

Unlike starting a brick and mortar shop, building an e-commerce website is doesn’t require deep pockets.

You don’t need to worry about buying/leasing/renting a building, taking out insurance, dealing with maintenance, hiring staff, paying property taxes, or any other physical store needs.

Just choose a domain name, get your website up, upload your product descriptions and pages, and you’re ready to start cashing in.

You can get free yoga images and a lot of other images to make your website look stunning and professional.

The rest is just details.

Additional resource – How to promote a 5K

Make Money Running – 3. Start Your Running Blog

If you’re both a runner and have a thing for words, explore the idea of writing about running in some capacity, especially if you have a lot of experience, ideas, and tips to share with others.

The best way to do is by starting your own running blog.

Becoming a blogger has many benefits.

For starters, you’ll have the opportunity to write about the subjects you’re most passionate about while building your own brand and expressing your opinions.

It’s also an efficient way to build your online portfolio for prospective clients and freelance gigs.

How to Get Started?

Easy.

It only takes 15 minutes to set up a blog and get it running.

All you need is to purchase a blog hosting package.

Getting both a domain and hosting package from Bluehost that can cost a few bucks per month.

Get started now.

Next, choose an appropriate niche.

You have many options when it comes to running blog niches.

Some notable blogging niches in the running market include:

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

You could go, for example, for running for beginners (this blog focus), endurance training, marathon training, runners’ diet, running for the over 40, running injury, running for women, and so on.

Whatever niche you choose, make sure you come out with great content and have a well-designed blog to help it rank faster in the search engine.

You can make money blogging through ads, offering your personal services, brand partnerships, paid memberships forums, affiliate marketing, and more.

By far, this is the most lucrative venture, but building money-making blogs is a long term business strategy.

It may take you a year or longer before you start earning some cash.

It took me two years to start making money with Runners Blueprint, and it was mediocre money for…a…long…time.

Manners maketh man.

Patience maketh success.

Also one interesting fact. There is one unusual and quite innovative way to make money with running – it is NFT sneakers. I think a lot of people have already heard about cryptocurrency, maybe someone is tracking bitcoin price etc. So these are sneakers with a special technology by which, as the creators say, you can accumulate coin while running or walking. .

Make Money Running – 4. Become Running Coach

If you love to connect with people and help them to exercise, then you might have the makings of a great running coach.

Contrary to popular belief, running coaches aren’t solely reserve for elite athletes.

The fact, many beginner and intermediate runners may seek out and look for the guidance of a good running coach to help them reach their training goals.

There are many things you can do as a running coach, from helping complete beginner take their first steps, coaching young kids, to offering virtual coaching and training services online.

While you are not going to join the superrich by being a running coach anytime soon, if you love running and love the idea of helping others, this could be a fulfilling career.

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

If you have a thing for Instagram, you can start earning good money from the platform when you develop a big enough following.

This is especially the case if you’re already posting running related pictures.

You can use your IG account to build a loyal following, improve brand awareness, provide feedback, test products, etc.

You can also offer advertising space sponsored posts or even become a brand ambassador on your IG account.

Maybe if you already have merch or apparel, you can be your own ambassador.

How?

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

In other words, to turn your Instagram page into a money-making machine through sponsorships, you’ll need to build a large audience interested in running.

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.

Whether you’re a newbie 5K runner or a hardcore marathoner, the long run is essential to any successful training program.

It’s foundational and a reliable training tool to help you reach your running goals.

Long runs help build stamina, speed, and mental toughness—the building blocks for efficient training.

But knowing how to do the long runs right (and safe) can often confuse any runner.

So, what is a long run?

How long should it be?

How to schedule it?

Keep on reading to discover the answers.

What is Considered a Long Run

As the name implies, a long run is a prolonged effort run with the main purpose of increasing endurance and stamina.

These 60 to 120 minutes (even more) runs are all about running at an easy pace— one that’s slow enough that you could carry on a conversation without huffing and puffing.

What defines the long run varies from one runner to the next, depending on fitness experience, training goals, motivation, and racing aspirations (if you have any).

That’s why these sessions may mean different things for different runners.

For beginners, a long run might be a 7-miler.

For the more experienced, it might be a 16-miler, or longer.

What’s more?

Once you get fitter, the meaning of “slow” will change.

You’ll actually be able to finish your long runs faster and stronger than you did when you just started off.

Long Runs Benefits

Long runs have a lot to offer.

Sure, some of the benefits still apply for other runs, but they’re more evident the longer time you spend on your feet.

Let’s look at some of the benefits of long runs.

Stronger Muscles

Running for extended periods increases the strength of the primary running muscles (glutes, quads, and calves), and connective tissues, as well as those of the respiratory system—including your diaphragm and core muscles.

Bone Strength

Unlike intense running—such as fartleks and speedwork—long runs at a slow pace don’t put too much pressure on your bones.

Even though bones are sill prone to overuse injury from high impact, adding more mileage in a gradual and a slow manner stimulates them to make more tissue, thus becoming denser and stronger.

So, don’t be surprised if you aren’t getting injured as often as before.

Additional fact, study shows that in runners, the weight-bearing bones of the spine, pelvis, and legs tend to be stronger than the bones of sedentary people.

Stronger Capillaries

One of the major benefits of running long and easy is the development of capillaries, which are the smallest of the body’s blood vessels and are vital for delivering oxygen and nutrients to the muscle tissue.

The more capillaries you have surrounding your muscles fibers, the more efficient you can send energy to your working muscles.

Boost Mitochondria

Mitochondria are microscopic organelles that use oxygen to transform carbs and fat into energy, which contributes to Adenosine triphosphate (ATP) production.

That’s why the greater number of mitochondria you have, the more powerful your engine.

According to research by Holloszy and Dudley, the greatest mitochondrial development takes place at about 2 hours of running at 50 to 75 percent of VO2max.

Improved Aerobic System

Long runs train the aerobic system, and strengthen the heart.

The more time you spend on your feet, the stronger and powerful your cardiovascular system gets.

Builds Form

The long run is the ideal opportunity to spend lots of (quality) time honing the different aspects of proper running technique.

This helps make your running more efficient, improving your speed and reducing injury risk.

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.

1. Your Long Run Distance

Long runs aren’t created equal.

Distance varies from one runner to the next.

As I explained earlier, one runner’s long run is another’s recovery workout.

Here are the main factors that determine how far you should go:

• Fitness level,
• Training goals (What are you aiming to achieve)
• The type of race you’re training for, (the date of the event)
• Your inclination to sacrifice a big chunk of your precious time for running.

The General Rule

Most experts recommend that about 20 to 30 percent of your weekly training volume to be devoted to the long run.

For instance, a recreational runner covering less than 30 miles per week might do a 10-mile long run (30 percent of weekly mileage) whereas an elite athlete logging 80 miles may clock at 16 miles (20 percent of weekly volume).

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

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

Have a starting point?

Great!

This is how you build it up:

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

Make sure to never exceed the upper range as doing more than your body can handle increases the risks of injury and burnouts.

Whatever you do, don’t give up.

Time flies by, and before you know, you’ll be covering 10, 12, 16, even 18 miles every weekend.

What’s more?

Leave your other runs and cross-training workouts at the same intensity and distance.

Do not try to change many variables at once—that’s how you get injured and/or burned out.

2. 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.

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

Whatever you do, do not exceed the fast end of that range as doing so increases the risks of injury, excessive fatigue, and overtraining.

In case you don’t have a current 10K or marathon pace time or are not using a heart rate monitor, then run at a conversational pace, or around 5 out of 10 on the perceived exertion scale.

This is a pace at which you can easily chat, or recite the pledge of allegiance, whiteout gasping for breath.

If you can hear yourself panting for air, you’re going too fast.

Additional resource – Overtraining in runners

How Fast Should Long Runs Be – The Ideal Pace

Long runs are tricky. If you run too fast, you increase injury risk and burnout. Run too slow, and you won’t likely trigger significant stimulus and adaptation.

So how fast should your long runs be?

Here’s the truth – There’s no such thing as the perfect pace for your long run.

Your chosen pace will depend on your current running ability, running goals, and overall running program.

If you’re a beginner aiming to simply run longer, you should stick to whatever pace you can comfortably maintain throughout the run without having to stop.

But if you have been around the running block for a while and would like to improve speed or set a new personal record, shoot for an average long-run pace around 55 to 75 percent of 5K pace, with the average pace being 65 percent.

Research backs this up as it shows that running faster than 75 percent of 5K pace during long runs doesn’t trigger any extra physiological changes.

Now let’s look at some methods to help you make sense of these percentages. We need to be practical here, right.

Additional resource – How many miles is a half marathon

The Talk Test Explained

Also known as the conversational pace, the talk test is an effective way to check your long run pace.

As the name implies, you should be able to talk—or hold a conversation—with your running buddy without panting for air.

You should strive to keep the conversation going with comfortable but slightly labored breathing.

In other words, yes, you’re pushing yourself but not past the point where you can’t carry on a conversation.

Can’t do it without panting? Then your exertion levels are over the long run range. Slow it down.

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

The Nose Test

This is another effective assessment if you don’t have anyone to talk to while performing your long runs.

Just like the conversational pace, the nose test is a fantastic way to assess your pace. It examines how efficient you’re at sustaining your breathing while running.

As a rule, you should be breathing comfortably from your nose the entire time. Can’t do it? Then you need to slow down until you can.

Rate of Perceived Exertion scale

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

This strategy allows adjusting your training effort based on how you feel both physically and mentally. You essentially speed up when things feel easy, then slow down when you start to get winded.

On a scale from 1 to 10, in which

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

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

Check my full guide to RPE here.

Different Paces

As I mentioned before, once you get fitter, you’ll want to make your long run pace more challenging.

Here are two options.

The Negative Split

Doing negative splits, which is running the second half of a long run a bit faster than the first, is a great way to push the pace without running your body into the ground.

Here is how:

Run the first half at a conversational and controlled pace.

Then, once you reach the middle point, gradually pick up your pace and finish it off a bit faster.

For example, if you’re planning to run a 16-miler, run the first 8 miles at an easy and controlled pace, then at the 8th-mile mark, start to gradually pick up the pace and run the last 8 miles at, at least, 10 to 20 seconds per mile faster.

Make sure you pick a suitable pace you can maintain until the end.

Additional resource – How long is a 100-mile race?

The Marathon Pace Long Run

When training for a long distance event, try to not run your long runs at your goal race—or else, you’re flirting with disaster.

If you put too much stress on your body then your risk extreme fatigue—for the short term—and injury, and/or a painful burnout—over the long haul.

For the ideal pace, shoot for one minute to 90 seconds slower per mile than your marathon pace goal.

You can also do a negative split during your marathon pace long runs.

For example, for an 18-mile long run.

Run the first 9 miles of your long run at an easy pace, then steadily speed it up to goal marathon pace over the last 9 miles.

Long Runs Variations

 Long runs can take many formats. And pace tends to vary from one variation to the next.

The most common long runs variations include:

Classic Long Slow run

What’s usually referred to as LSD runs in the running world. These sessions help you build basic endurance and musculoskeletal strength when you’re a beginner.

As you get fitter, classic long slow runs help improve your body’s efficiency at burning fat as fuel.

As a general rule, perform these sessions by time instead of distance. You’ll help prevent fatigue, bad technique and reduce the risk for injury when you do so.

What’s more?

These sessions should be run at an easy, conversational pace. There should be no fluctuation in pace at any time during the session.

Progression Long Runs

Ready to take your long runs to the next level? Then try a progression run.

As the name implies, a long progression run is a run in which you keep increasing pace as you go.

Ideally, you start at an easy pace but slowly and gradually speed up over the second half.

Depending on your training cycle, you might be logging the miles near all-out toward the end of the session.

Usually, these progression long runs finish near marathon—or race goal—pace or lactate threshold pace.

Fartlek Long Runs

Another way to make your long runs more challenging is to add in a few intervals.

By varying intensity and pace over a long run, you activate different energy systems. This, in turn, produces a more powerful training impact.

After warming up for 10 to 15 minutes at a conversation pace, add in surges of the speed of different lengths every 10 to 15 minutes.

The surges could be intervals of 1,000 meters at marathon pace or shorter intervals of 400 meters at your current 5K pace.

Your goal is to speed up for a random amount of time—or distance—throughout your long run. Since this is a more challenging variation of the long run, only experienced runners should try them.

Fast Finish Long Run

One of the best training strategies for long-distance runners, the fast finish long runs forces you to keep logging the miles fast while fatigued.

At a minimum, once you’ve built a good base mileage, schedule a fast-finish long run every third or four long runs.

Just keep in mind that you shouldn’t complete all of your long runs with a fast finish surge. The sessions might be the same as running a race every weekend.

As I’ve explained earlier, most of your long runs should be performed as long slow distance runs.

I recommend completing faster long runs sessions every three to two to three weeks  – just to keep yourself challenged and unbored. After that, the rest is just details.

Additional resource – Your guide to Charleys Horse in runners

3. Your Long Run Recovery

Long runs will take a toll on your body.

That’s why recovery is as important as the training itself.

When you recover properly, you will bounce back quicker after hard workouts and run with fewer injuries.

Here are four things you need to do to ensure maximum recovery after a long run.

Hydration

Immediately after finishing a long run, drink plenty of water to meet your fluid needs.

Electrolyte water can be an option, but never the main.

Energy drinks or supplements are shun.

Recovery day

Have a recovery day—or a couple of days—after your long run.

Don’t want to take a day off?

Try cross-training—doing preferably low impact activities with minimum stress on the body.

Do a light total-body or a core exercise routine, recovery yoga, or foam rolling to release any tension or post-run ache and pain.

You can also do a recovery run if you want to.

Stretch Your Running Muscles

Although the science on the effectiveness of stretching for injury prevention and recovery is still inconclusive, I still believe in its importance.

This is especially the case during the post-run window when your muscles are warm and ready for a stretch.

Focus on major muscle groups—especially the muscles you use the most during your runs—and breathe into any tightness so you can release it.

Stretching also good to avoid cramps.

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.

4. Your Long Run Nutrition

To perform your best in the long run, you’ll want to ensure you’re eating the right things at the right time. Diet is as important as the training itself.

Your food choices matter a lot when it comes to running. Eat the wrong things, and you’ll set yourself up for failure, and you don’t want that.

The reason?

The food you eat before a run can help you accomplish either of the following two things:

• Provide energy for the miles, which is, after all, the purpose of pre-run eating. Or
• Negatively impact your running performance and comfort during and after your workout.

So which option is more attractive?

Of course, number 1.

What’s more?

Stomach issues caused by bad food choices are common among runners.

A survey shows that over 40 percent of runners have had stomach issues ruin a long run, a recent poll of @runners world revealed.

Making the right diet choices the night before a run can help you prevent a runner’s stomach, make sure you have enough fuel to avoid bonking, and keep you healthy and strong while running long distances.

By practicing the following nutrition guidelines, you’ll be able to provide your body with enough energy during endurance training without upsetting your stomach.

What’s not to like!

1. Start Small

Not used to eating on the run? Don’t worry.

You can learn how to do it by embracing the minimal approach.

How?

Experiment by taking in as little as possible.

That means that instead of swallowing an entire packet, take one mouthful and remember to wash it down with water.

See where that gets you.

If you’re good, then have more.

2. How Much

As a rule of thumb, begin refueling about 30 to 45 minutes into your long runs.

Doing so helps keep your digestive system functioning optimally.

In general, ingest 30 to 50 grams of carbs —roughly 100 to 200 calories—for every hour of runs longer than 60 to 90 minutes.

Remember: Calorie needs depend on many factors, such as speed/intensity, gender, and training goals.

That said, what I’d recommend you do is always to have the extra nutrition to be safe.

It’s always better to err on the side of caution.

3. Eat Real Food

Running nutrition is not expensive.

Most of the performance perks of engineered sports products—such as gels and energy bars—can be found in your fridge.

For the record, natural foods are always the better option.

These foods are rich in vital nutrients and everything else your body needs for optimal functioning.

Here are some of my favorite running snack:

• Peanuts
• Honey
• Animal crackers
• Peanut butter
• Pretzels
• Dried fruits like raisins

Say No to Fiber

In essence, avoid high fiber or whole grain foods.

Though veggies, fruits, and beans are an essential part of a runner’s diet, these can cause digestive issues on a run, including gastrointestinal distress, bloating,  and runners diarrhea.

4. Sports Drinks & Gels

Not a fan of real food on the run?

Then get your carbs from a sports drink.

As already stated, you need between 30 and 60 grams of carbs for each hour spent on your feet, so pick the right sports drinks.

Aim for products with at least 8 percent carbohydrate concentration.

Sodium is an essential mineral that we lose through sweat, and replacing it is vital for improving the retention of fluids in the body.

Shoot for at least 100 mg of sodium per 8-ounce serving.

6. Be Your Own Guinea Pig

To master the art of fueling on the run, you’d need to experiment with different foods and products.

Everybody is different and responds differently to different foods and brands.

There’s no such thing as one size fits all!

Sooner or later you’ll find what works the best for you—as long as you’re willing to test it out.

Once you’ve found what works for you, stick to it.

There’s a lot of truth to the adage that if it ain’t broke, don’t fix it.

As you experiment with different nutritional methods during your training runs, keep track of the following:

• How much food did you take in?
• How did your body respond to the food?
• What were your energy levels?
• Did you have any stomach problems?

The answers to these questions will help you form the plan that will work best for you

Both literally and figuratively.

Examples Of What To Eat The Night Before A Long Run

Now that you know a thing or two about avoiding the night before a long run let’s get into the fun stuff and share a few examples of food to eat.

Pizza

It might not seem like the healthiest choice, but pizza can do the trick, especially if you keep the serving size reasonable.

Just remember to skip the greasy pepperoni or sausage, go light on the cheese and keep your serving size reasonable.

Already lactose-intolerant? Go for lactose free-cheese or skip it altogether.

Couscous

Couscous

The famous Moroccan dish is one of my favorite.

You can mix the couscous with a variety of veggies and meats, but as a pre-run meal, I recommend keeping it simple.

Salmon

Salmon is a great high-protein, anti-inflammatory food that’s also easy to digest. Not only that, but it’s also easy to make a salmon dish as it literally takes under 20 minutes to throw together.

Sweet Potatoes

As one of the best sources of carbs, sweet potatoes are an integral part of a runner’s. They’re not only easy to digest, but they are high in carbohydrates, potassium (to prevent muscle cramps), and other valuable nutrients.

Grilled Veggies

Grilled vegetables still have a lot of nutrients without a huge amount of fiber.

Sushi Rolls

My favorite Japanese food of all time. I’d eat three to four, depending on the size, with sushi meshi (sushi rice), lean fish, veggies, avocado, etc.

Just remember to avoid higher-fat fillings such as tempura and cream cheese.

What to Have For Breakfast Before A Long Run

I’d suggest nothing unless you insist. I mostly do my long runs in a fasted state, but that’s me. Maybe you’re different. Maybe you need something in the tank before you get going.

The key is to experiment and find what works the best for you. But as a rule, avoid eating a large meal before a run. I hate to state the obvious, but here we are.

Depending on the timing—and length—of your long run, have something at least two hours before your run. Your breakfast should consist of an easy-to-digest, light meal.

Here are some good ideas to get you started.

Toast

Looking for a quick source of carbs before a long run? Look no further than a toast.

Toast is easy-to-digest and can be topped with nutritious spreads such as grass-fed butter or nut butter.

Bananas

When it comes to pre-run fueling, you cannot go wrong with a banana.

Not only are bananas a fantastic source of fast-releasing carbs, but they are also high in magnesium and potassium—key for preventing those dreaded muscle cramps on the run.

Oats

Overall, oats make for the perfect breakfast, making it the ideal pre-run snack to power you through your long run. Just keep in mind that some oat brands are high in fiber, so make sure to allow some time for digestion before you set out.

Do You Need To Eat Pasta Before A Long Run?

This is one of the most common running questions, and my answer is a simple No.

Loading on pasta is a long-held running myth that I’d like to demystify once and for all. Don’t get me wrong. I love pasta, and it’s a great source of carbs. It’s also easy to digest.

But, all things considered, carb-loading isn’t needed unless you’ve been severely restricting your calories for the rest of the week.

All in all, your body should have a good storage of carbs in the muscle in the form of glycogen.

Stay Hydrated

Whether you’re a beginner or an advanced runner, hydration is key.

To make sure you’re making the most out of your long runs, you SHOULD & OUGHT to hydrate before the point of dehydration. Unfortunately, it’s not easy for your body to catch up if dehydration has already occurred.

When it comes down to it, staying hydrated is as important—even more important—than eating.

Don’t simply gulp a glass of water five minutes before a long run. Instead, make sure to sip all day long.

If you tend to run in the morning (just like I do), then try to meet your hydration needs the night before, then start drinking the moment you wake up.

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

Here’s the truth.

“Running is boring.”

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

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

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

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

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

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

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

Easier said than done, of course.

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

Then you have come to the right place.

How To Make Running Fun – The 30 Tricks

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

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

 Make Running Fun – 1. Get The Right Gear

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

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

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

Clothing also matters.

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

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

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

 Make Running Fun – 2. Slow Down

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

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

So, how do you start the right way?

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

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

As your training progresses, adjust your intervals.

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

Even then, don’t be hard on yourself.

Make it a rule stick to a conversational pace.

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

You used to be a runner?

Here’s how to start running again.

 Make Running Fun – 3. Set The Right Goals

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

Do you want to lose weight?

Are you looking to improve your 5K timing?

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

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

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

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

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

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

This also does wonders to your running motivation.

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

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

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

That’s a good thing if you ask me.

What’s more?

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

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

Some of the best rewards include:

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

 Make Running Fun – 5. Race

Running to get in shape is one thing.

Training for a race is an entirely different experience.

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

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

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

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

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

 Make Running Fun – 6. Change up Your Running Routine

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

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

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

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

 Make Running Fun – 7. Take a Break

Feeling a bit burned out?

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

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

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

 Make Running Fun – 8. Try A Running Streak

Don’t get me wrong.

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

That’s criminal behavior.

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

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

My longest streak lasted for two months.

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

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

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

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

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

 Make Running Fun – 9. Stay in The Moment

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

The stuff works.

I mean, just think about it for a moment.

All there is the NOW.

No past.

No future.

Only the eternal moment of the NOW.

Here’s how to practice:

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

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

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

 Make Running Fun – 10. Give it Time

Making running more fun doesn’t happen overnight.

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

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

Time will tell in the end.

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

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

Here’s how to overcome your running excuses.

Make Running Fun – 11. Get a Running App

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

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

Here are some of my favorites:

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

Make Running Fun – 12. Run at Night

Yes, you heard that right.

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

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

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

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

Here’s the full guide to safe outdoor running.

 Make Running Fun – 13. Run Naked

Again, don’t get me wrong.

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

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

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

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

You run for yourself, you compete with yourself.

Additional resource – How to Do a Run Streak

 Make Running Fun – 14. Buddy Up

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

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

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

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

Ask around.

Join a running club.

Befriend other runners.

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

 Make Running Fun – 15. Watch TV on the Treadmill

Feeling bored on the treadmill?

Try this.

Watching television helps make treadmill runs more fun.

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

Some of my favorite treadmill shows include:

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

Need more structure for your treadmill workout?

Try my Couch to 5K treadmill plan.

 Make Running Fun – 16. Listen to Music

I’m a big fan of music.

The running music I choose depends on my mood.

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

Science also agrees.

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

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

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

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

 Make Running Fun – 17. Try a Podcast

Not a fan of music?

Try a podcast.

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

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

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

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

Audiobooks are an option, too.

Additional resource – What’s the best temperature for running

 Make Running Fun – 18. Try Fartlek

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

Here’s how to do them?

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

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

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

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

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

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

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

This is like adding a CrossFit elements to your runs.

 Make Running Fun – 20. Try Hill Reps

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

It builds power and strength like nothing else.

Here is how to proceed:

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

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

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

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

 Make Running Fun – 21. Smile While Running

I know it sounds awkward.

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

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

Here’s how to put it into practice.

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

 Make Running Fun – 22. Do a Ladder Workout

This is another variation of the traditional interval workout.

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

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

Here is how to proceed:

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

Then finish your sprint workout with a cool down.

 Make Running Fun – 23. Run to Your Favorite Restaurant

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

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

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

Whatever you like the most go for it.

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

My favorite: Indian food.

 Make Running Fun – 24. Try Motion Meditation

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

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

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

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

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

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

 Make Running Fun – 25. Try Trail Running

Trail running is an integral part of any training program.

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

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

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

 Make Running Fun – 26. Try a New Running Form

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

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

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

 Make Running Fun – 27. Try a Running Breathing Ratio

Having trouble breathing properly while running?

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

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

That’s a good thing if you ask me.

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

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

I think you get the big picture here.

 Make Running Fun – 28. Do a Negative Split

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

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

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

 Make Running Fun – 29. Join a Running Club

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

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

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

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

How To Make Running Fun – The Conclusion

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

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

Thank you for dropping by

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

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

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

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

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

Trail Running Explained

So, what’s trail running all about?

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

In general, a good trail surface should:

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

(2) Be unpaved (preferably natural),

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

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

The Benefits of Trail Running

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

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

What’s not to like!

The Bad News

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

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

How To Find a Trail Near You?

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

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

Urban Trails Exist:

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

Connect with the Community:

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

Tech-Savvy Solutions:

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

Know Your Terrain:

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

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

Get the Right Trail Running Shoes

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

Road Shoes vs. Trail Shoes:

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

Protect Those Feet:

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

Lower to the Ground:

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

Traction Galore:

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

Get the Right Trail Running Gear

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

So, gear up, trailblazers!

Trail-Worthy Threads:

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

Battle the Bugs:

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

Gaiters: The Unsung Heroes:

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

Shine a Light:

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

Other trail running items include:

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

Additional resource – Trail Running First Aid Kit 

Start Slowly

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

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

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

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

A complete beginner?

Try my beginner running plan.

Hydrate All the Time

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

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

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

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

Trail Running Safety

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

To stay safe on the trails, do the following:

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

Practice Good Trail Running Etiquette

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

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

Summer is a great time for running.

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

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

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

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

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

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

Heat Stroke in Runners Explained

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

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

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

Treating Heat Stroke When Running

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

1. Out Of The Sun

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

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

2. Elevate

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

3. No Clothing

Remove any tight or extra clothing and equipment.

4. Drink

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

Don’t guzzle, though, but take sips.

5. Apply Cold

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

Seek Medical Help

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

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

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

How To Prevent Heat Stroke When Running

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

After all, prevention is better than cure.

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

Enjoy!

Stay Well Hydrated

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

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

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

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

Here’s how to keep your body well hydrated:

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

What’s more?

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

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

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

Additional resource – Running in the sun

Check The Heat Index

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

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

The higher the index, the hotter the weather feels.

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

Also, consider the pollution level.

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

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

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

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

Additional resource – Sodium for for runners

Dress Right

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

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

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

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

What’s more?

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

Protect Your Head

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

This also helps reduce the risk of the sunburn.

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

How about A visor?

Often a hat is too constrictive and may trap heat.

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

Additional Resource – Running in polluted areas

Be Patient

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

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

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

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

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

Additional resource – Ice bath for runners

Pay Attention to Your Body

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

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

These include:

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

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

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

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

Stay safe out there!

Conclusion

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

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

It’s really up to you.

In the meantime, thank you for dropping by.

Keep running strong.

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

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

The answer might surprise you.

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

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

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

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

The Truth Behind Runners Face

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

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

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

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

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

Let’s get to the truth.

Why Do Runners Look Old – The Free Radical Theory

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

Is It Hopeless?

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

So, what qualifies as extremely intense?

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

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

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

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

Additional resource – Vitamin D for runners

The Sun

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

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

Air Pollution

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

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

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

Does age-dynamic movement accelerate facial age impression?

The Relationships between Age and Running Biomechanics

The Facial Aging Process From the “Inside Out”

The Science and Theory Behind Facial Aging

How to Protect Your Face When Running Outdoor

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

Use Sunscreen

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

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

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

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

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

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

Wear A Hat And Sunglasses

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

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

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

Don’t Run Shirtless

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

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

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

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

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

Eat Lots of Antioxidants

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

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

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

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

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

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

Runners Face – The Conclusion 

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

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

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

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

Thank you for dropping by.

Keep running strong.

David D.

Looking to for the best advice on how to run on a treadmill? Then this treadmill running form post is exact what you need.

Here’s the truth. It goes without saying that the best way to run efficiently is to run with good technique as doing so improves your running economy and reduces injury risk.

And you should strive to develop good running form both when outdoor as well as while pounding the belt of the treadmill at your local gym.

I have already discussed in previous posts the principles of proper form.

In today’s post, I decided to change gears and zero in on proper running form on treadmill.

By improving treadmill running technique, you’ll be able to reap the benefits of your training including maintaining a steady pace and reducing the impact on your joints.

Sounds great?

Let’s get started.

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

Here a few proper treadmill’s running traits you need to develop.

Treadmill Technique – 1: Posture

Before you start pounding the belt, assume an athletic position.

Keep your feet hip-width apart, feet pointing forward, core engaged, pelvis level, and spine lengthened.

Having proper posture from the get-go sets you for success later on.

Treadmill Technique – 2: Avoid Hunching

A common mistake many make is continuously looking down their feet or the dashboard.

This is undoubtedly your unnatural technique and it can result in bad form and neck and back strain.

Your running experience suffers whenever you look down.

Building proper from starts from the top; keep your chin forward and head up.

This will enable you to maintain proper body posture and prevent post-workout aches and pains.

Imagine looking forward to the horizon.

Treadmill Technique – 3: Simulate Outdoor Running

Mimic your road technique when using the treadmill.

Focus on looking forward and keeping your back straight.

Let your feet pound the belt just as you’d if running outdoor, and pay attention to your stride length, making sure not to shorten nor lengthen your stride.

You can also raise the incline to two to three percent to mimic the push-off motion you tend to take when running outside.

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

Treadmill Technique – 4: Let Go Of The Rails

Holding on to the handles may help when fatigue starts to set in, but doing so increases injury risk and may hinder your performance.

Don’t ever hold onto the handrails when running on a treadmill.

They’re there for one reason: to assist you in getting safely on and off the treadmill.

Instead, use your upper body to keep your balance instead of grabbing onto the handrails for support.

This is not only good form, but it also helps tone your biceps, triceps, shoulder, and the core.

Keep in mind that your main purpose when using the treadmill is to mimic your road technique and get a session that is just as effective than an outdoor run.

Additional Source – Check this treadmill pace chart

Treadmill Technique – 5: Use Your Arms

Keep your elbows bent to a 90 degrees’ angle, and keep your shoulders relaxed.

Then keep swinging your and with the palms facing inward throughout the workout.

Do not drive your arms so hard back and forth that your body twists as you run.

This not only helps you develop good form but also build core strength and burn more calories.

Additional Resource  – When to replace a treadmill belt

Treadmill Technique – 6: Strike Right

Make sure you’re running on the treadmill the same way you’d run outdoors.

Strike the belt with the ball of your feet, not your heels, well ahead of your body’s center of gravity.

Also, keep your feet under your body, not behind or ahead of it.

You may have the tendency to take short, choppy strides, but do your best to run with your natural form.

Slow down your pace if your form feels off.

Treadmill Technique – 7: No Forward-Leaning

Do not to slouch or curve your back—especially if you’re opting for the incline option.

Instead, keep your body upright.

Although I’d recommend that you lean a bit forward when running outdoor, it’s not necessary to do so on the treadmill since the machine pulls your feet backward.

Lean forward too much and you might end up with back and neck issues.

And you don’t want that.

Treadmill Technique – 8: Run in The Middle

Another common mistake is gravitating to the console at the front of the belt when using the treadmill.

This not hinders your arm drive and messes with your stride, but can also force you to lose balance.

Avoid this mistake by purposefully running roughly a foot away from the console, in the middle of the treadmill.

Additional Resource  – Your guide to anti-gravity treadmills

Treadmill Technique – 9: Relax

Keeping your body relax throughout the workout is key for avoiding discomfort and injury.

Therefore, make sure to breathe deeply and keep a keen eye on the way you feel throughout the training session.

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.

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.

Enjoy.

*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

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

HasFit

Les Mills

Be Fit

Blogilates

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:

• Dizziness or vertigo during exercise
• Vomiting
• Severe muscle or joint pain
• Nausea
• Heart palpitations
• Intense chest pain

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.