Looking for beginner runner tips? Then this page got you covered. In this section, you’ll find plenty of articles and resources that can help start running, prevent injury, and lose weight as a beginner.
Check out the articles for more running guidelines.
Outdoor running is one of the best things you can do to take care of your health.
But, often than not, it is not as simple as heading out the door and hitting the pavement, especially when you’re serious about your miles.
To get the most out of your outdoor runs, you’ll want to plan the perfect route.
Whether you’re a beginner runner or already training for your 9th marathon, in today’s post, I’m going to share with you the tools you need to find and plan the perfect running route.
Sounds great?
Let’s get started.
Why Plan Your Running Routes?
Planning your running routes is key—or else it’s not easy to tell how far you have run or will run.
This can cause you to either over-or underestimate yourself, which can cause more harm than good.
The last thing you’d want while running is to find yourself 6 miles from home base dying of thirst or needing to go to the bathroom and still have to return back home somehow.
What’s more?
Planning your running routes helps you improve motivation, stay more consistent, and provide more terrain variety.
It also helps make your training safer and more enjoyable.
What’s not to like!
How To Plan A Running Route?
Here are some of the measures to take to help you plan your running routes so you can have the most out of your runs.
Enjoy!
Stay Safe
The most important factor to consider when planning a running route is safety.
The last thing you’d want is a running course that’s going to give you an upsetting experience.
Here’s how to ensure road safety.
Learn more about the course. If this is your first time trying a running route, try to find out as much information about it in advance. You can use Google Street View to zoom in on routes—you can also try driving or biking through it first.
If you live in a highly-populated city, pay attention to traffic or crowds in your surrounding area. Avoid busy streets and over-crowded sidewalks. That’s why it’s best to run early in the morning before the rest of the world starts waking up.
Proper light. If you plan to run early in the morning or late in the evening, make sure the course is properly lit.
If you plan to hit the trails, find out more about the sort of animal you could run into. For more on how to deal with animals while running, check this post.
Leave word. Always tell a family member or a friend where you’re going to run and when they should expect to hear from you back.
Use Apps
Whether you prefer to log in the miles on a familiar road or are a keen trail runner out there to explore uncharted terrains, there are many apps out there to help you run more efficiently.
Running apps can help you monitor pace, duration, distance, calories, elevation, and so much more—all to help you reach your running goals.
Of course, there’s an app—more like a dozen—for planning running routes.
Here are my best recommendations:
Plot Route. This works very well if you prefer to plan your running route on a laptop. As you plan your course, this tool will work out your running distance and provide you the option of adding running speed.
You can find the “route” tool in the premium version of Strava. Just put in how far you’d like to run and whether you want to avoid hills.
This one lets you sift through dozens of crowd-sourced routes, then filter them by length, ascent, and more. To check routes on MapMyRun, go to the Routes page and put in your address. The result should come up with a list of various user-created routes in your region.
Can’t find what you’re looking for on an app? Try Os Maps.
Ordnance Survey (OS Maps) is a hugely popular map-building tech that works well for planning running routes.
Sure, you might need to subscribe to get some of the features, but the free version has to offer.
The most useful tool for planning any type of route is undoubtedly Google Maps.
Google earth, both the browser-based and desktop versions, have built-in measuring tools that can help you plot running routes.
What’s more?
Planning your own running routes with Google Maps is quite simple.
1 – Determine your starting point, either by clicking the arrow icon (if you’re at the starting point) or by entering an address.
2 – Be sure to zoom in and out as well as drag the map using the map controls.
3 – Start drawing your running course by clicking on the map to set the starting point, then choose points along the course you’d like to create to work out the distance.
Sounds too complicated?
Check out the following YouTube Tutorial to learn how to plot running routes using Google Maps.
Plan Your Route According To Your Run
Whenever you plan a new running route, think about objectives too.
That’s why you should match your route to your run.
In other words, your routes have to satisfy your workout intention—or else, you might be heading in the wrong direction.
What type of terrain do you want to cover?
How far you’d like to go?
Are you looking for hills?
Etc.
Planning on doing an easy run?
Choose a route where you can have the opportunity to get lost in the surroundings and not worry about speed.
Or, if you’re planning on doing speedwork, head to a track rather than the busy streets of your city.
Change Up Your Running Routes
To keep things interesting, try doing more runs on grass, hills, gravel, sand—anywhere as long as it’s doable and safe.
Adding variety to your training can also force your body to adapt and get used to various running scenarios, making you into a better runner.
If you’re looking for practical ways to plan your running routes, then this article should get you started on the right foot—both figuratively and literally.
The rest is just details.
Please feel free to leave your comments and questions in the section below.
If you’re passionate about running, have you ever thought about making money from it?
No matter if you’re a newbie or a seasoned runner, there are clever ways to monetize your miles.
When I first started running, I never imagined my running could be more than just a hobby. But the more I got into the running community, the more I noticed people making a living—or at least some extra cash—through their love for the sport.
So, if running is already a big part of your life, why not explore ways to make it profitable?
Today, I’m going to share a few ways you can get paid to run—even if it’s just a side hustle.
Working at a specialty running store could be a great way to get paid while staying close to the running community. From sales to event coordination, working in a running store immerses you in the running world.
I worked part-time at a running store a few years back, and not only did I learn so much about the latest shoes and gear, but I also met amazing people who were just as passionate about running as I was. You also get firsthand knowledge about all the newest trends, which is always a plus.
It’s a great way to build your running knowledge, and who knows? Maybe you’ll climb the career ladder, or even run your own store someday..
If you’re interested in joining a running store, you’ll find it’s not just about working the cash register. Depending on the size of the shop, you could be organizing events, coordinating training groups, or even trying out new gear to share insights with customers.
Launch Your Own Online Running Gear Store
If you’ve been running for a while, you probably know what works and what doesn’t when it comes to running gear. Why not use that knowledge to help other runners by selling products they’ll love?
An online store isn’t a huge investment and lets you share your running passion globally. You can sell custom medals, apparel, or even design your own running gear. For example, custom medals. It is important for every runner. You can design and make a personalized medal at a custom medal manufacturer. They are cheap and beautiful, which is the best selling product in the store.
If you have some creative ideas or want to share your favorite gear with others, setting up an online store can be a fun and relatively low-risk way to earn money.
Start Your Running Blog
If you love running and enjoy writing, starting a blog could be the perfect way to combine both passions. Blogging lets you share experiences, offer tips, and build your personal running brand.
I never guessed how much my blog would grow when I first started. Writing about my personal experiences and sharing what I’ve learned not only helped me connect with other runners but also opened up opportunities for sponsorships and affiliate marketing.
It took time to gain traction, but with consistency and a passion for sharing my love of running, my blog grew. I even started earning through affiliate links and sponsored posts.
Just remember, it’s not an overnight success, but if you love running and writing, it’s a rewarding way to connect with others and build your brand.
Here are some blog niche ideas to get you started:
Whatever niche you choose, focus on delivering great content that resonates with your readers.
Become A Running Coach
One day, a friend asked me to help him prepare for his first 5K. I wasn’t certified yet, but I jumped at the chance to help. It was such a fulfilling experience to see him cross the finish line after weeks of training together. That’s when it hit me—I could turn this into something more.
As a coach, you can help new runners start their journey, train for their first race, or even help more experienced runners refine their techniques. Coaching can be done in person or virtually, allowing you to reach clients from all over the world.
I’ve found that coaching is not just about running but also about building connections with people and helping them push past their limits. It’s incredibly rewarding to see someone you’ve coached cross the finish line of their first 5K or marathon.
Become a Brand Ambassador on Instagram
If you love sharing your running journey on Instagram, why not turn that passion into a paycheck? Many brands are looking for influencers who can promote their products, and if you already have a dedicated following, this could be a great way to earn money while doing what you love.
To become a brand ambassador, focus on building a genuine, engaged audience. Brands are more interested in engagement than just follower count, so make sure your content resonates with your community.
Sponsors on Instagram look for two things: a large following (the type of following that suits their target demographics) and high engagement rates. Fake followers are unacceptable.
Create Running Content on YouTube
Are you comfortable in front of the camera?
Starting a YouTube channel focused on running tips, workouts, gear reviews, and your personal running journey could be another avenue to explore. YouTube offers many ways to monetize your content, such as ad revenue, sponsorships, and affiliate marketing.
As a running coach, sharing workout routines, advice for beginners, or even documenting your training for races can attract a lot of attention from fellow runners. The key is consistency—uploading videos regularly and engaging with your audience.
The Conclusion
Hopefully, one or more of these ideas will help you start earning money in the running niche.
Still looking for more ways to make money with fitness? Check the following:
Become a top athlete.
Become a certified physiologist.
Create a product.
Make YouTube videos.
Try affiliate marketing.
Write an eBook.
Sell your own products.
Build a running app.
Create an online course.
Sell Healthy Food.
Become a Retailer.
Fitness Writing.
Custom Meal Plans.
Host a seminar or workshop.
Create a video interview series.
Start a podcast.
The key is to find what resonates with you and stick with it. Whether it’s writing, coaching, selling gear, or building a social media following, the possibilities are endless. So why not turn your passion into profit and start getting paid to run?
One last piece of advice—don’t rush it. Take time to explore different options and be patient with the process. Success doesn’t come overnight, but if you stick with it, you’ll be amazed at what you can achieve.
What do you think? Have other ideas to share? Drop your comments below—I’d love to hear from you!
Got blisters? Don’t let them slow down your running game! We’ve all been there, and I’m here to tell you that there’s no need to hang up your running shoes for good.
In fact, with the right know-how, you can treat those pesky blisters and keep them from ruining your runs.
In this article, we’re diving deep into the world of running blisters: what causes them, how to treat them like a pro, and most importantly, how to kick them to the curb for good. Ready to hit the ground running?
Let’s jump right in!
Running Blisters Explained
Picture this: You’re in the middle of an exhilarating run, the wind in your hair, and the world at your feet. But then, it happens – that telltale burning sensation that reminds you of an unwelcome guest: blisters.
Yep, those pesky little bumps that seem to have a knack for showing up just when you least expect them.
So, what exactly is a running blister? Well, think of it as your body’s way of saying, “Hey, I need a break!”
Blisters are like the little alarms that go off when the outer layers of your skin decide to have a friction-filled party. They rub together, break apart, and fill up with not-so-pleasant fluid.
Now, here’s the kicker – anything that cranks up the friction can make these blisters throw an even bigger tantrum.
We’re talking about improper running shoes, the ones that are either too tight or feel like they’ve got a mind of their own. And let’s not forget about bad running form – it’s like an open invitation for blisters to crash your running party.
But wait, there’s more! Sometimes, it’s not your shoes or your form but your feet themselves that can lead to blister trouble. Conditions like hammertoes, bunions, and heel spurs are like the troublemakers of the foot world, making you more susceptible to these irritating bumps.
Now, where do these blisters like to hang out the most? Well, they’ve got a soft spot for areas like the arches, the soles of your feet, and those poor little toes.
Why? Because these spots love to cozy up to your running shoes, engaging in a non-stop rubbing marathon.
The Blistering Process
Have you ever wondered what’s cooking beneath that bubbly surface? Well, here’s the lowdown, and trust me, it’s more intriguing than you might think.
Stage 1: The Epidermal Tear
So, picture this: you’re out on a long run, miles under your belt, and suddenly, you start feeling that familiar hot spot on your foot. That’s when the blister story begins. It all kicks off with a tiny tear in the epidermis – that’s the fancy term for the upper layer of your skin.
Stage 2: Separation Anxiety
Now, the real action starts. The outer layer of your skin decides to have a little separation party from the inner layers. It’s like they’re saying, “We need some space!”
So, they create a gap, a pocket of emptiness if you will, while keeping the surface intact.
Stage 3: Lymph Fluid Invasion
As if the separation shindig wasn’t enough, here comes the guest of honor – lymph fluids. These little guys seep into that gap, filling it up under the affected skin.
It’s like a mini swelling party that’s just getting started. The pressure builds, and voilà, you’ve got yourself a full-blown blister.
Bonus Stage: The Blood Vessel Twist
And for the grand finale – sometimes, things take a dramatic turn. A blood vessel in the vicinity might decide to add a little extra pizzazz to the mix. That’s when you end up with a blood blister.
Yep, it’s as intense as it sounds. Blood vessel rupture, fluid buildup, and a vibrant shade of red – it’s a blister with a twist!
For more on blisters and the science behind treatment, check the following scientific articles:
Most cases of running blisters aren’t medical emergencies but shouldn’t be ignored—especially when they’re too painful.
In fact, some blisters can get infected if you don’t take care of them early and properly.
Here’s how to safely treat running blisters in the comfort of your own home.
“To Pop or Not to Pop—That is the Question.”
Imagine this scenario: you’re out on a run, pounding the pavement, and suddenly, you feel the unmistakable presence of a blister. But here’s the deal – if it’s not causing you pain, it’s okay to let nature do its thing. You see, blisters have a tendency to break on their own eventually, and when they do, the fluid drains naturally.
Now, let’s talk about the big, bad blisters – the ones that are throbbing and causing you agony. When you’ve got a blister that’s making every step painful, it’s time to take matters into your own hands – but don’t worry, we’ll guide you through it.
Safely Draining a Running Blister: Step by Step
Do the following for a safe blister drainage procedure.
Clean Hands Rule:
First things first, wash your hands thoroughly. No shortcuts here – use soap and water to make sure those hands are squeaky clean.
Needle Sterilization:
If you’re going to pop that blister, you’ll need a trusty needle. But before you get to work, sterilize it! You can wipe it down with some alcohol or go the extra mile by boiling it for a solid 10 minutes. Safety first!
Piercing Strategy:
Now, it’s time to be precise. Carefully pierce the blister in several spots, but aim for areas close to the blister’s edge. This will allow the fluid to drain effectively.
Fluid Drainage:
Get yourself a clean piece of gauze or cotton – we’re talking pristine here! Gently press on the blister to encourage the fluid to drain out. But here’s the golden rule – leave the skin covering the blister intact.
Antiseptic TLC:
After the fluid is out, it’s time for some antiseptic love. Apply an antiseptic cream to the wounded area – this helps keep nasty bacteria at bay.
Second Skin Saver:
For an extra layer of protection, consider using a second skin product like Band-Aid Blister Block. It adds another level of defense against unwanted intruders.
No Peeling Allowed:
Repeat after me – “I will not peel the excessive skin!” Let that skin peel on its own time. Trust the process. Peeling it prematurely can expose your blister’s sensitive underbelly to potential infections.
Dealing With Blisters in The Middle of A Race
So, you’re in the middle of a race – be it a middle-distance sprint or a long-haul endurance challenge – and suddenly, there it is, that unwelcome blister making its grand entrance.
What do you do? Here’s your playbook:
Stop at a Medical Station:
Most races, especially organized ones, have medical stations strategically placed along the route. Consider these your pit stops for foot-related emergencies. When a blister strikes, make a beeline for the nearest medical station.
Let the Pros Handle It:
At these medical stations, you’ll find seasoned professionals who know the ins and outs of dealing with blisters. They’ve seen it all and can provide expert advice and assistance.
Assessment and Treatment:
The pros will assess your blister, taking into account its size, location, and severity. Based on their evaluation, they’ll recommend the best course of action. Sometimes, it might be as simple as draining the blister or providing padding to reduce friction.
Return to the Race:
Now, here’s the good news – with a bit of luck and the right care, you should be able to get back in the race pain-free. The pros are equipped to offer quick solutions so you can continue chasing your race-day goals.
Why It’s the Best Approach
Dealing with a blister during a race is no joke, and here’s why turning to the medical station is your best bet:
Medical stations offer immediate care, ensuring you don’t waste precious time fumbling with your blister or trying to tough it out. They’ll get you back on track faster.
These medical professionals deal with runners’ woes day in and day out. They know what works best and can provide tailored solutions for your specific situation.
How to Prevent Running Blisters
Want to avoid running blisters in the future?
Do the following.
Minimize Friction
Alright, let’s talk about the real MVPs of your running journey – your shoes! Whether you’re a seasoned pro or just starting out, your choice of running shoes can make or break your experience.
When it comes to preventing those pesky blisters, it all starts with proper footwear.
Here’s your guide to finding the perfect pair of running shoes and avoiding blisters like a pro.
The Shoe-Blisters Connection
Let’s get straight to the point – shoes are often the culprits behind those annoying blisters that plague many runners.
Ill-fitting trainers can turn your exhilarating run into a painful ordeal, particularly in areas like the arches, under your toes, and around the ends of your toenails. But fear not because we’ve got the playbook to help you make the right shoe choices.
Rule #1: Proper Fit
The golden rule of choosing running shoes is that they should fit like a glove but not too tight! You want to leave enough room inside the shoe for your feet to breathe and move comfortably. Here’s how to nail the perfect fit:
Aim for at least a thumb’s width of space between your longest toe and the end of the shoe. This gives your toes room to wiggle without feeling cramped.
Rule #2: Test Drive Your Shoes
Before committing to a pair of running shoes, it’s like dating – you’ve got to test the waters! Don’t just grab the first pair you see and hit the road. Instead, follow these steps:
Try on different pairs:
Explore a variety of brands and models to see which ones feel the most comfortable. Everyone’s feet are unique, so what works for one runner may not work for another.
Test drive them:
Once you’ve picked a potential pair, wear them around for a bit. Walk, jog, and let your feet get accustomed to the shoes. This “breaking in” period is essential to prevent blisters and ensure maximum comfort.
Socks play a vital role in keeping your feet comfortable and blister-free during your runs. They’re not just an afterthought; they’re a crucial part of your running gear.
Here’s why:
Extra Support:
Running socks are designed with your comfort in mind. They offer extra cushioning and support in all the right places, reducing the risk of blisters.
Moisture Management:
Sweaty feet are a breeding ground for blisters. Proper running socks are excellent at wicking moisture away, keeping your feet dry and blister-free.
Friction Fighters:
Running socks are your first line of defense against friction. They reduce the chances of your skin rubbing against your shoes, a common cause of blisters.
Say No to Cotton
Now, let’s address the sock no-no – cotton. While cotton socks might be cozy for lounging around, they’re a big no-no for running. Here’s why:
Cotton soaks up sweat and moisture like a sponge, increasing your risk of blisters.
Instead, go for specialized running socks designed to keep your feet happy. We recommend synthetic options like polypropylene socks or brands like WrightSocks, Teflon, or CoolMax. These socks are moisture-wicking pros, ensuring your feet stay dry and blister-free.
Double Trouble – In a Good Way!
If blisters have been a persistent problem for you, here’s a pro tip – double up on your socks. When you wear two pairs of socks, any friction occurs between the socks themselves rather than between your skin and the sock. It’s like an extra layer of protection for your precious feet.
Prepare for Rainy Runs
For those unpredictable rainy runs or races, always have an extra pair of socks on hand. Wet socks are a recipe for disaster, increasing your chances of blisters. Switching to dry socks, mid-run can make a world of difference.
You’ve got your shoes and socks sorted, but there’s one more trick to keep those blisters at bay – lubricants. Think of them as your secret weapon against friction, the arch-nemesis of blister-free running.
Here’s why.
Lubricants act as a protective barrier between your skin and your trainers. They’re like the bodyguards of your feet, reducing the friction that can lead to blisters.
If you’ve got dry skin or skin with cracks, you know how vulnerable those areas are to blisters. Lubricants step in to keep these trouble spots in check.
What’s more?
Applying a lubricant is a breeze. It’s a simple step that can make a big difference in your running comfort.
Apply Liberally (But Not Too Much!)
Now, let’s talk application. The key here is to strike a balance – apply enough to protect your feet, but not so much that you turn your shoes into a slip ‘n slide.
Here’s how to do it right:
Trouble Areas: Start by identifying the areas of your feet that are prone to blisters or where you tend to develop dry skin. These are your trouble spots, and they deserve extra attention.
When it comes to lubricants, you’ve got options. Many runners swear by good ol’ petroleum jelly – it’s affordable and readily available. But if you’re looking for specialized products, consider brands like Sportlick, Runners Lube, Body Glide, Chamois, or Sports Shield. Your pick may come down to personal preference.
Last but not least, don’t skimp on lubrication. Apply it generously to your feet, paying close attention to those trouble areas. A little extra now can save you from a lot of discomfort later.
Running Blisters – The Conclusion
There you have it! If you’re serious about treating and preventing foot blisters when running, then today’s article has you covered.
The rest is just details.
Please feel free to leave your comments and questions in the section below.
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.
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.
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.
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.
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.
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.
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.
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).
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.
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
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.
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!
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.
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.
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.
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:
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.
Elevate
Lie down and raise your legs to a level above your chest to get the blood flowing.
No Clothing
Remove any tight or extra clothing and equipment.
Drink
Drink plenty of fluids, such as water or sports drink to replace lost liquids and salt.
Don’t guzzle, though, but take sips.
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.
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.
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.
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.
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:
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.
As a runner, you may have heard the word before—but what does underpronation (supination) mean and why is it (allegedly) a bad thing?
That’s what we are going to tackle in today’s as I’ll be giving you the full low-down on what under pronation is all about.
Hopefully, by the end of this post, you’ll be better placed to assess whether you suffer from supination and to know how to deal with it.
But first things first, let’s explain what under pronation actually entails.
Underpronation Meaning
Pronation refers to the normal rolling-in motion of the ankles and flattening of the arches that happen during the walking and running gait.
Some pronation is a must—ideally, 15% roll-in collapse at the ankle—as it helps distribute the shock of impact while walking or running.
Virtually everyone pronates, but to different degrees.
Some may pronate much more or much less than others. Too much pronation during the running cycle—what’s known as overpronation—can result in collapsed arches, or flat feet, and lead to trouble in the hips, knees, and, of course, the ankles.
Underpronation, also known as supination, is the exact opposite of overpronation. It also comes with its own set of problems—some of them which we’ll discuss in today’s post.
In today’s article, I’ll solely focus on underpronation as I have already written an in-depth post on overpronation is a previous article that you can find here.
Under Pronation Defined
Also known as underpronation, supination is a foot positioning issue usually stemming from having high arches. Technically, it refers to the insufficient inward rolling of the foot after landing on the ground during the walking and running gait.
In a normal stride, the feet slightly roll inward and sit evenly on the heel so that the body weight is on the ball of the foot, then push off the big toe.
However, runners who supinate tend to rest the bulk of their body weight on the outer edge of the foot, then push off from toes instead.
This excessive stress placed on the outer edge of the foot, mainly on the pinky side, can cause problems for runners or any athlete performing high-impact sports.
Supination might be caused by having naturally high-arching feet. Certain muscle imbalances in the lower leg, improper footwear as well as a history of chronic injury, may also turn you into an under pronator.
The Issues of A Supinator Runner
If you tend to under pronate, chances are you may develop several conditions, some of which include
What follows are some of the most common signs that you may be an excessive supinator.
Assess Your Running Shoes for Supination
The simplest way to tell if you supinate or not is to check the wear pattern on the rubber on a used pair of shoes.
Start by placing your used running shoes on a table in front of you, then assess the back of the heels. If you notice drastic wear and tear on the outside, or lateral, portion of your shoes, then you most likely under ponate.
As a supinator, the outside of the heel of your foot strikes the ground first. Since the foot does not adequately roll inward after hitting the ground, the force of impact stays concentrated on that particular region of the foot.
That’s why you’ll notice much more wear on the outside heel as well as in the forefoot area—just behind the toes.
Check Your Foot Print
The second thing you can do is to examine your foot type. The wet test a good objective assessment that determines whether or not you underpronate.
To perform it, wet the bottoms of your feet with water, then step onto a flat surface, preferably walking across some cardboard, thick paper or any surface that clearly reveals a footprint. Remember to get print of both your feet to assess them closely.
Feet with a normal amount of pronation and healthy arches will leave a visible arch connected to the forefoot by a strip roughly 1-2 the width of the foot on the outside of the sole.
Yet, if only a fraction of your arch is visible (as shown in the image)—or none at all—then you probably have high arches, therefore, might be a supinator.
Note: The footprint you leave behind—mainly the way in which your arch appears—is a clear sign of how your foot pronates, but it’s not the ultimate sign of underpronation. Make sure to follow your foot type test with a visit to a certified professional (i.e., podiatrist, physical therapist, or running coach) who can provide a proper gait analysis.
Tightness of the calf muscles tends to reinforce the movement pattern caused by under pronation, which, in turn, magnifies the effect of supination.
This usually results in plantar fasciitis, which is a common overuse injury that manifests as sharp pain or aches along the arch of the foot or in the middle of the heel.
How to Deal With Under pronation While Running
Supinators out there, there’s still hope for you. Here are some things you can do and measures you can take right now to soothe what ails you.
Strength Train
The most recommended measure for alleviating the negative effects of underponation is strength training.
Strength training is key for injury prevention, as I hate stated in some previous posts. That’s why you should increase strength all the way through your kinetic chain
Focus on, ankle, feet, and hip strengthening exercises. These will provide much more stability to your lower leg.
Also, strengthening the inner calf muscle—mainly the gastrocnemius—can help reassert muscular imbalance and provide more stability throughout your gait.
Here are some of the best exercises :
Lunges
Calf Raises
Crab Crawls
Squats
Underpronation Running Shoes
Good footwear is key in addressing supination.
Most experts recommend going for flexible and lightweight running shoes for runners who supinate. This means shoes with additional flexibility and cushion.
As a side note, make sure to visit a podiatrist first who may recommend the most appropriate type of shoe for supination.
What’s more?
Remember to replace your used up running shoes before they’re drastically worn on the outer side. Here’s the full guide you need.
You should also consider getting your shoes from a specialty running store to get some additional advice before you make any purchase.
Experts also recommend using under pronation friendly orthotics. The right orthotics should focus on offering cushioning and a comfy surface area for your foot. These can support the arch and heel to control the motion of the foot.
Inserts for underpronation can be found in stores and one. But, to err on the side of caution, consider getting a custom-made by a podiatrist. This is especially the case if you log in serious mileage and/or have a history of under pronation issues.
Although the science on the effectiveness of stretching is still inconclusive, I strongly believe in its importance in injury prevention—especially for underpronators.
Having a full range of motion is extremely important in injury prevention. When your muscles are flexible, they’ll be able to move more efficiently and perform without being overstretched.
Regularly stretch your shins, calves, ankles, and Achilles to help reduce the tension that might be contributing to your supination.
Here are some of the stretches you should be doing on a daily basis.
Toe Touch
Quadricep Stretch
Leg Raises
Lifted Toe Step
https://www.youtube.com/watch?v=fL5feWVqqPY
Proper Running Form
Last but not least, take a look at your running technique.
It’s vital to opt for proper running technique to address excessive under pronation.
Here are the main proper technique guidelines you need :
Land as lightly and softly on the feet, hitting the ground as close to the midfoot as possible instead of the heel.
Stay light on your feet rather than pounding your feet too hard on the ground.
Aim for a soft landing. Imagine running on eggshells of trying to run on water.
Land closer to your midfoot, rather than at the back of the heel.
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.
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.
Conclusion
There you have it. If you tend to under pronate during the running gait, then the above guidelines are exactly what you need to help you soothe—and prevent—any potential pain or issues.
Please feel free to share your thoughts and questions in the comments section below.
How To Stop Your Nipples From Bleeding While Running
Thankfully, dear (mostly male) readers, preventing nipple bleeding while running is easy.
Seriously, it’s super simple.
Here’s how to start your chafed nipples while running.
Runners Nipples Fix – 1. Lubricants
If you want to prevent chafing disasters—not just joggers nipples, but all over —start lubing.
This is what helped me the most with nipple chafing during a run.
How lubrication works is no mystery.
Lube serves as a protective barrier between the nipple and the shirt, reducing undue friction.
It also softens the nipples and keeps them from drying, which in turn lowers the risk of irritation.
As a rule, generously apply a lubricant like Body Glide or petroleum jelly to the nipple area before heading out for a run.
Make sure to apply it to all the areas prone to chafing, including your underarms and thighs.
Make sure you apply it liberally, especially if you’re going to be running for a while.
In some cases, especially during long runs, you may want to carry a small packet of it with you in case the constant running and sweating wear away the lubricant you’ve already applied.
Quite often, preventing joggers nipples is a simple matter of opting for the right clothing.
Here’s what I mean.
If your running T-shirt is either made of or has cotton in it, you’re asking for chafed nipples.
Cotton is your nipples’ worst nightmare.
Instead of wearing a cotton shirt or bra, go for synthetic materials such as Coolmax, Dri-Fit, or polypropylene, especially for the layer that will be closest to your skin.
These fabrics will help wick moisture away from your skin, keeping you dry and limiting friction.
Clothing made from technical fabric also dries faster than cotton, which is key because wet skin can make chafing worse.
If it’s appropriate and possible, you can also consider running shirtless — this should put an end to your upper body chafing issues.
For female runners, a properly-fitting bra that limits breast movement helps prevent jogger’s nipple, according to my research and the testimony of some of my female friends.
Some of my running friends use a product like NipGuards to protect their nipples.
I’ve never used them.
All I know is that they work and can cost about $10 for ten sets, and that can get expensive.
NipGuard, as the name implies, is a popular product designed to protect the nipples from the chafing caused by rubbing against upper body clothing.
That, in theory, should prevent the condition.
According to the product’s official website, NipGuards are exceptionally sticky.
They adhere directly to the nipple and stay on, even during long training runs.
If you can’t afford NipGuards, simply cover your nipples with Band-Aids or tape.
I’ve done this many times, and it works just fine.
Keep in mind that these may not stick well if you’re sweating profusely, so you may have to experiment with a few options before you find what works best for you.
How To Treat Joggers Nipples
Treatment of runners nipples depends on the severity of your injury, but here’s what should generally be done.
Rinse the chafed nipples with lukewarm water and dry them thoroughly. I’d recommend doing this in the shower so you don’t have to apply pressure with a washcloth, or something else that may exacerbate your pain. You can also try cleaning the wound with hydrogen peroxide.
To avoid further irritation, apply A&D ointment or Neosporin. Cover your nipple with sterile gauze, then use athletic tape to attach it to your chest. This can help prevent infection while your nipples heal.
Err on the side of caution and take a couple of days off from running to give your nipples time to heal and recover.
If your runners nipples persist and your nipples are still swollen, crusted, or bleeding, seek medical help.
If the area is infected, you might need a prescription-strength antibiotic ointment.
An underlying condition can also be the source of your trouble.
These include eczema, psoriasis, impetigo, fungal infection, or allergic reaction.
New to Running? Start Here…
If you’re serious about running, getting fit, and staying injury free, then make sure to download myRunners 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.
Runners Nipples -The Conclusion
Although joggers nipples is pretty common among runners of all fitness abilities, there’s no need to let the condition get in the way of your running routine.
The preventive measures shared here, along with a bit of forethought, can help you keep running strong without having to deal with runners nipples.
Keep in mind that you may need to test out a few approaches or mix them before you find what works best for you.
After all, no suit fits all.
In the meantime, thank you for dropping by.
Feel free to leave your comments or question in the section below.
The good news? You can absolutely get back into it, stronger and wiser than before.
Today, I’ll share the step-by-step that helped me get back to running without breaking myself (again)
Whether you’re a beginner or someone who used to run marathons, you’ll find practical tips to ease back into running while staying motivated.
Start Small After a Long Break
Let’s kick off with the basics—starting small is key when you’re making a comeback.
I get it—if you used to run five or ten miles like it was nothing, it’s tempting to jump back into your old routine.
But trust me on this one; easing back is key.
My first run after a two-month break was a humbling experience. I went out thinking I could handle a slow three-miler, only to find myself winded by mile two. It felt like I was starting from scratch! That’s when I realized the importance of a gradual comeback.
For your first week, try short 15-20 minute runs, three times a week. It might feel like ‘barely anything,’ but trust me—consistency is what really counts. You’ll thank yourself later when you’re injury-free and feeling stronger every week.
Be Honest About Where You’re Starting
No matter what kept you from running—injury, life chaos, or just a break—it’s all about starting from where you actually are now
Don’t compare yourself to the runner you were before the break. Even if you’ve been staying active with other forms of exercise, running is a high-impact sport, and it places different demands on your body.
I’d been cycling to keep my fitness up during my last break, but getting back to running showed me how different those muscles really are. Running uses different muscles and places more stress on your joints and tendons than most cross-training activities.
Action Step:
Start with easy, short runs two or three times a week. After each run, ask yourself:
Did I feel out of breath?
Did I experience any pain or discomfort?
Was I able to maintain a consistent, easy pace?
Did I have to walk more than expected?
Answering these questions will help you gauge how your body is responding and where you need to adjust.
The Benefits of a Gradual Return to Running: What Research Says
After taking a break from running, it’s tempting to jump right back in where you left off. But easing into it gradually is crucial for avoiding injury and building long-term consistency.
Here’s what recent research has to say about the benefits of a gradual approach.
Reduced Injury Risk
Returning to running too quickly is one of the top reasons runners experience setbacks. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners who gradually increased their training load after a break were significantly less likely to experience overuse injuries, such as shin splints, knee pain, or Achilles tendinitis.
Slowly rebuilding your mileage allows your muscles, tendons, and bones time to adapt and strengthen, reducing your risk of injury.
Improved Physical Conditioning
After time off, your cardiovascular fitness may decrease, and your muscles might need time to adjust back to the demands of running.
According to a study in the European Journal of Sport Science, gradually increasing your mileage helps rebuild aerobic fitness and muscle endurance more effectively than jumping into high-intensity workouts. This approach supports steady progress without overwhelming your body.
In the past, I used to load up on goals, trying to improve my 5K time, build mileage, and hit the gym all at once. It was overwhelming, and I often ended up burned out. Sound familiar?
Eventually, I simplified things. I set one goal: to run a 5K without stopping. That became my focus, and I taped it to my fridge as a reminder. When I achieved it, I set a new goal. It’s been a game-changer. Now, I always have one clear goal to keep me motivated and focused.
Go ahead, pick one goal that gets you a little pumped—it’ll keep you moving forward
Whether it’s to complete a 5K, hit three runs a week, or build up to 30-minute runs, write it down and put it somewhere you’ll see every day. You’ll be surprised how much that simple reminder can keep you going!
Rebuild Your Endurance
One thing to expect when you’ve been away from running is loss of fitness. How much fitness loss depends on the length of your break, but studies show that you can lose up to 20% of your VO2 max (your body’s ability to use oxygen efficiently) after two months off. After three months, that number can climb to 50%.
It might sound a bit intimidating, but hang tight—your body will surprise you with how quickly it comes back. The key is to gradually rebuild your endurance by running at a conversational pace (where you can easily talk without gasping for air).
After a month off for vacation, I thought I could just jump back into my old routine.
Nope!
My first run was a mess—my legs felt like lead, and I was out of breath within minutes. I had to take a step back and rebuild slowly.
For a couple of weeks, I stuck to shorter, easier runs, focusing on running by effort rather than pace. It took time, but each run felt a little better. Before I knew it, I was back to my regular distances and feeling stronger than ever.
In those first few weeks, keep it easy and low-pressure. It’s tempting to try to push yourself, but this is where many runners end up injured. Be patient and focus on increasing your running time before worrying about speed or distance.
During the rebuilding period, stick to a conversational pace throughout your runs.
It’s called the ‘talk test’—basically, if you’re able to chat without gasping, you’re in the right zone.
So, for instance, if you can barely recite the pledge of allegiance while running, you’re pushing it too hard.
When I was just getting back into running after an injury, my coach told me to run at a conversational pace.
At first, I didn’t get it—I thought I had to push hard to make progress.
But then I realized that running while being able to hold a conversation not only made my runs more enjoyable, but it also kept me injury-free.
Now, even when I’m in good shape, I make sure to keep most of my runs at a comfortable, talkable pace. It’s amazing how much more I enjoy running when I’m not gasping for air!
Rates Of Return To Running After A Break
The way you get back into running depends on how long you’ve been away from the miles.
Here’s a breakdown:
Less than 10 days off: You can likely jump back into running at about 90% of where you left off. Just take it easy on your first run, and listen to your body.
Two to three weeks off: Start slower and cut your mileage in half. Run one to two minutes per mile slower than your usual pace for the first few runs.
One to two months off: If your break was longer, use the run-walk method. Alternate between 30-60 seconds of running and 30 seconds of walking for 20-30 minutes. Gradually increase the running time and reduce walking intervals over the next few weeks.
Three months to a year off: This is where you may need to start from scratch. Begin with brisk walking, and once you can walk for 45-60 minutes without discomfort, transition to the run-walk method. Over time, build up to 30-minute runs at an easy pace. Or you can also follow a couch to 5K plan.
Pinpoint Your Issues
We have to learn from our mistakes. Otherwise, we are bound to repeat them, especially if an injury was what derailed you from training in the first place.
Whether it’s runner’s knee, plantar fasciitis, or ITBS, you must take a proactive approach this time around so that you don’t get derailed again.
The rebuilding phase is a good time to take a look at any issues you may have experienced in the past while running. It’s also not the time get lax on your physical therapy and rehab exercises.
In fact, a lot of runners recovering from injury find themselves re-injured because they either ignored proper rehab work or increased mileage too soon.
I used to struggle with runner’s knee, and every time I tried to start running again, the pain would come back. It was frustrating!
Finally, I saw a physical therapist who helped me figure out the root of the problem—weak hips and poor form. By strengthening my hips and focusing on running form, I was able to get back into running without pain.
Now, I make sure to keep up with strength training and stay mindful of my form.
It’s all about identifying and fixing the underlying issues.
I cannot emphasize this enough.
Stay Motivated: Find Inspiration
Getting back into running is as much a mental game as it is physical. If you find yourself struggling with motivation, find inspiration wherever you can.
Whenever I hit a low point in my running, I find inspiration in the stories of other runners. I remember reading about a runner who came back from a serious injury to qualify for the Boston Marathon.
That story stuck with me and pushed me to keep going, even on the tough days. I also love listening to podcasts and reading books about running—they remind me why I started and help me stay motivated when things get tough.
You might also want to consider joining arunning group or finding arunning buddy. Running with others not only makes the process more enjoyable, but it also keeps you accountable. Having a partner who’s counting on you to show up makes it harder to skip your workout!
Find Your Mantra
The most inspiring thing for me comes in the shape of running mantras and running quotes.
I like to print them out and put them where I can see them on a regular basis—usually alongside my goals.
Here are a few:
“Strive for progress, not perfection.” -Unknown
“Running is the greatest metaphor for life because you get out of it what you put into it.” – Oprah Winfrey”
“You want me to do something… tell me I can’t do it.” – Maya Angelou
“Pain is inevitable. Suffering is optional.” ― Haruki Murakami,
“You miss 100% of the shots you don’t take.” -Wayne Gretzky
“Pain is weakness leaving the body.” – Marine Corps
“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi
If these don’t do the trick, you can always GOOGLE them.
Listen to Your Body
Above all, listen to your body. When you’re starting back, it’s normal to feel a bit of soreness or fatigue.
But if something feels off—sharp pain, persistent soreness, or anything that makes you feel worried—take a step back. Don’t push through pain in the hopes it’ll go away.
It’s always better to be cautious, especially when you’re rebuilding.
Returning to running after an injury? Make sure you’re cleared by a doctor first, and don’t skip the rehab exercises.
The patience you show now will set you up for a stronger, healthier running journey.
Jumping back into running after a break? Start slow, stay consistent, and remember that gradual progress is key to building back safely.
Here’s a step-by-step plan to help you ease into your running groove again.
Week 1: Build a Walking Base
Kick things off with walking to reintroduce your body to regular movement without added impact.
Goal: Walk for 20-30 minutes, 3-4 times per week.
Coach’s Tip: Use this week to focus on your posture, core engagement, and breathing. Even while walking, these basics set a strong foundation for when you begin jogging.
Week 2: Begin Walk/Run Intervals
Once walking feels easy, add in short jogging intervals to start activating your running muscles.
Plan: Alternate between 1 minute of jogging and 4 minutes of walking. Repeat for a total of 20-30 minutes.
Coach’s Tip: Don’t worry about speed! Focus on a comfortable, easy pace during your jogging intervals to keep things low-impact.
Week 3: Increase Running Time
As you feel more comfortable, extend the jogging intervals to gently build endurance.
Plan: Jog for 2 minutes, followed by 3 minutes of walking. Repeat for a total of 20-30 minutes.
Coach’s Tip: Take note of how your body feels. Any soreness or fatigue? Adjust as needed, but if you’re feeling strong, you’re ready for more.
Week 4: Continuous Running at an Easy Pace
By this point, your body should be adapting to the rhythm of running. Now it’s time to try continuous running.
Goal: Aim for 10-15 minutes of easy, continuous running.
Coach’s Tip: This run should feel light and enjoyable. Keep the pace easy—your goal is endurance, not speed. If you need to break it up, that’s okay! You can alternate running and walking as needed.
Share Your Return-to-Running Journey
Have you recently returned to running? Share your progress, any tips you’ve found helpful, or challenges you’re overcoming in the comments below!
Your story could inspire and guide fellow runners who are also making their way back to the trails or treadmill.
