Beginner Runner

Looking to learn more about the running world? Then the below list of running terms is all you need.

Like any other sport, the running world has jargon that can be hard for beginner and advanced runners to understand and remember.

So whether you’re trying to fully understand the meaning of VO2 max or want to learn the difference between a “rabbit” and a “pacer,” this is your opportunity for a thorough running lingo lesson.

Today I have compiled an extensive list of more than 150 words you might encounter in the running world and tried to explain each and one of them in the simplest and clearest ways I could.

And please, if you think I’m missing out on a couple of terms or more, feel free to share them in the comment section or shoot me an e-mail. I will be glad to talk to you and, hopefully, learn something new.

Seriously.

I need to hear from you.

So are you excited? Then let the vocabulary lesson begin…

The Ultimate Guide to Running Terms

Basic Running Terms

Carbs: Short for carbohydrates, this is one of the primary food groups. Carbs are the sugars, fibers, and starches commonly found in vegetables, grains, fruits, and other food.

Carbs are vital for runners because they are crucial for providing energy on the run and speeding up recovery afterward.

Common sources of carbs for runners include pasta, bread, and potatoes.

Glycogen: This is your body’s store of carbohydrates in the form of glycogen to be used for energy.

This form of carbohydrate storage is found mainly in the muscles and liver and is converted to glucose for energy during running.

Warm-up: A critical piece of all running workouts, it consists of 5 to 15 minutes of easy running, jogging, or any light exercise before a prescribed run or race.

The Warm-up is an integral pace because it raises the heart and breathing rates and gets the blood flowing to the muscles, which can help you improve performance and ward off injury.

Cooldown: The flip side of the warm-up refers to the gradual transition back to normal functioning after a run.

The primary purpose of a cool-down is to bring the heart rate to its resting level and release muscle tension before ceasing the exercise.

The 10% Rule: This is one of the most important and widely accepted general running guidelines that states you shouldn’t increase your weekly mileage by more than 10 percent from one week to the next to stay injury free for the long haul.

The Run/Walk Method: The Galloway method is a system of training that involves alternating between running and walking intervals during a workout or race.

This is the perfect strategy for beginners runners looking to improve their cardio power and build their fitness base without doing too much too soon.

Running Base: A type of running training that builds a solid foundation of aerobic fitness and endurance over a set period before starting a specific training cycle/plan.

Pace: A term that refers to how fast you are running and the expected time it takes to run a certain distance, typically expressed in minutes per mile or kilometer.

Pace is also used to refer to a particular race pace.

For example, a 5K pace is the estimated time for a runner to cover one mile during a 5K race.

So when a runner talks about running at a 10-minute pace, they talk about the time it takes to clock one mile.

Quads: Short for quadriceps, the four large muscles at the front of the thigh: the Vastus Medialis, Intermedius and Lateralis, and Rectus Femoris.

These muscles are in charge of stabilizing the knee during a foot strike.

Quads’ weakness is linked by research to runners’ knee and other overuse injuries.

Hamstrings: These are the long muscles along the back of the thighs.

Weakness and/or tightness in the hamstrings is a common issue for many runners that might lead to performance trouble and injury.

Therefore, you must follow a comprehensive hamstring strength and flexibility program as a runner.

Aerobic: This is a broad term for any type of physical exercise intended to improve how your body uses oxygen to generate energy and sufficiently meet its energy demands during exercise.

Classic examples of aerobic exercises include running, spinning, walking, hiking, and swimming.

Anaerobic: On the other side,  anaerobic activity is any exercise that causes you to be quickly out of breath, in which your body’s need for oxygen surpasses the oxygen supply.

This term is usually used to describe a very high-intensity exercise not intended to boost the efficiency of your body’s cardiovascular system.

Classic examples of anaerobic activities include sprinting, jumping, and weight lifting.

Endurance: Simply, your body can withstand pain and discomfort and run for extended periods.

An Important component of a well-rounded training program.

Running Economy: A broad term that refers to the many biomechanical and physiological factors that may contribute to your running performance and impact the efficiency of your running motion.

Overtraining: Also known as “burnout,” this is a training condition that’s described as running too long too intensely that athletic performance collapses, leading to all sorts of fitness and health troubles, including fatigue, unwanted weight loss, and chronic injury.

Running Form: Also known as “running mechanics,” this is the science and art of running technique, and it refers to how you should move your body while running.

Contrary to popular belief, there is not such thing as a perfect-form recipe that works for everyone.

Instead, if you are looking to improve your running form, then you should do whatever keeps you injury-free and feels right for you.

It’s, after all, your particular physiology that has the ultimate call.

C25K: Standing for Couch to 5K, C25k is a popular beginner training program that newcomers to running use to build stamina and power without risking injury or burnout.

It’s also a famous Subreddit for the same purpose.

Conversational Pace: This is a running pace in which is the training effort is relaxed enough that you should be able to speak in complete sentences without much huffing and puffing.

This is also referred to as the Talk Test.

Rest Day: An important day in every runner’s calendar that involves no running or intense physical exercise.

Also known as recovery time or downtime.

Interval Training: A broad term commonly used to refer to all types of speedwork and track workouts in general.

Interval training involves alternating between high periods of fast running with recovery breaks of low-to-moderate intensity.

Recovery Run: Used to refer to an easy, slow, and short run, usually at 60 to 70 percent of maximum heart rate, and taking place within a day after a challenging run, such as a speed session or a long run.

Recovery runs are performed mainly at a conversational pace.

Tempo Run: A type of running workout in which you typically run at 75 to 85 percent of your maximum heart rate for 20 to 30 minutes or a specific number of miles.

As a rule, tempo runs must be performed at a comfortably challenging pace.

LSD: Acronym for long slow distance, the longest run of the week, usually taking place on the weekend.

LSD runs are performed at a pace that’s drastically slower than the race pace goal. However, they are vital for training the body to utilize efficiently diverse fuel sources while working on mastering and perfect running form.

Hill Training: Also known as hill repeats, this type of cruel speedwork requires running up and down a hill of a decent degree of incline with a recovery break between each rep.

Hill training is necessary because it can help you build strength, speed, and confidence in the shortest time possible and with the fewest injuries.

Fartlek: A Swedish term that stands for “Speed Play,” a form of speed work format in which the runner performs bursts of faster running, following an unspecific and unstructured training pattern, unlike traditional interval training, which centers around specific distances and/or timed intervals.

Trail Running refers to all sorts of running and hiking trails—mainly through woods, mountains, and natural and dirt paths.

Trail surfaces are more merciful on the body and the exact break you might need from road running. In the UK and Ireland, trail running is usually mountain or fell running.

Cross Training: Or XT for short, this consists of low-impact activities or forms of exercise other than running, such as weight training, cycling, swimming, yoga, and aqua running.

Cross-training is vital in a running program because it can help you prevent injury, boost conditioning and improve every facet of your fitness while adding variety to your training program.

Newbie: Or a beginner, this is a newcomer to running who just took up the sport, and he is beginning to learn the basics by training for a short distance, like a 5K.

Elite: These are the advanced runners.

If you are a beginner or even an intermediate, don’t try to keep up with them because they are fast.

They have done the work.

Triathlete: A type of overachieving athlete that does not only run but bikes and swims, too.

Runner’s High: Refers to the state of euphoria and pure joy experienced by runners either during a workout or right after.

This ecstatic state is mostly the result of the release of norepinephrine, serotonin, endorphins, and dopamine, all of which promote a sense of well-being and happiness.

The Wall: Usually used to refer to a point between miles 19 and 26 of a marathon race in which the runner’s energy and power plunge, making them feel physically and emotionally drained, like they’ve got nothing left in the tank, literally.

Resting Heart Rate: RHR measures the number of contractions per minute of your heart when the body is in complete rest—typically measured first thing in the morning, just after stepping out of bed.

RHR is a good measuring stick of your body’s aerobic fitness and a reliable marker of whether you have been overtraining.

Body Mass Index: or BMI for short, is a simple measure to see if you have a healthy body weight for your height.

As a general guideline, an ideal BMI is in the range of 18 to 25.

If you want to calculate your BMI, then check out this link

MHR: Standing for Maximum Heart Rate refers to the age-related number of contractions your heart can make in one minute when working at its maximum.

The easiest way to measure it is by solving this equation: 220 – your age= MHR.

But this method only provides a close guess.

Racing & Competitions Running Terms

400 Meters: The equivalent of a lap around a standard track.

Mile: 5280 feet or roughly 1600 meters—four laps around a standard track.

5K: A racing distance of 3.1 miles.

Perfect for beginner runners.

10K: a racing distance of 6.2 miles.

The perfect combo of aerobic and anaerobic power.

Half-Marathon: A racing distance of 13.1 miles, or 21.1 kilometers.

Marathon: A race that’s 26.2 miles long, or 42.2 kilometers.

Completing a marathon race should be on your bucket list.

Ultra Marathon: Also known as Ultra, this refers to any race distance longer than a marathon.

Some of the most popular ultra races include the 50KM (31.07 miles),  the 100KM (62.14 miles), and the 100-miler beast.

Here’s the full history of running in case you’re curious.

XC: Or cross country running, which is a type of running sport in which individuals or teams compete in a race on a variety of surfaces—such as grass, trails, rocky areas, hills, gravel—typically anywhere off-road or off-track.

Runners who partake in this kind of race are usually known as “Harriers.”

Road Race: All types of races that are held on a road.

Unlike cross country and track and field running, these races occur on measured courses over an established road.

OCR: Stands for Obstacle Course Racing, which is a type of competitive racing event in which runners have to race on muddy terrains while making their way through military-inspired obstacles designed to test their physical and mental grit to the breaking point.

Some popular OCR events include the Warrior Dash, The Spartan Race, Tough Mudder, and The CMC.

Bucket List: A list of races or physical achievements that a runner hopes (or plans) to have accomplished during their lifetime.

Master: Also known as “Veteran,” this refers to any athlete 40 or older.

MP: Stands for Marathon Pace.

GMP: Stands for Goal Marathon Pace.

Race Pace: Your ideal running pace during a race.

World Marathon Majors: These are big guys when it comes to marathon racing, and they comprise six prominent races: Boston Marathon, Chicago Marathon, NYC Marathon, London Marathon, Berlin Marathon, and Tokyo Marathons.

BQ: Standing for “Boston Qualifier,” qualifying for the Boston Marathon is one of the ultimate goals for many a runner.

To qualify for this race, you must gain entry by either completing another race at a qualifying time or by a charity slot.

If you are BQ, that must be a source of great pride and delight.

PR: Short for “Personal Record” and also known as “ Personal Best” (PB), this is used to describe the fastest time achieved by a runner for a certain distance or race.

DFL: Acronym for “Dead F*cking Last.”

It’s self-explanatory and refers to the poor last fella to cross the finish line.

DNS: Acronym for “Did Not Start,” which refers to being unable to attend a race even after registering.

DNF: Acronym for “Did Not Finish,” whether because of an injury, bonking, or simply falling short of completing a race in the designated course time.

Clydesdale: Typically refers to a weight-challenged runner.

This is also a category that’s reserved in racing for heavyweight male runners—usually over 200 to 220 pounds.

Athena: Similar to the Clydesdale category, the Athena category is a division for female runners who weigh more than a specified weight—usually 150 pounds and above.

Chip: This is a small computerized plastic device a runner attaches to their shoelace or race bib to keep tabs on progress and run times during a race.

The chip gets activated the second you step over the electronic mat after the official clock time starts and stops the second you cross the finish line.

Just be careful not to forget your timing chip; otherwise, your race time won’t be formally recorded.

Bling: Also known as hardware, these are the finisher’s prizes that participants receive after completing a race course in the designated time.

Bling might take the form of a medal, mug, belt buckle, etc., a source of great pride for many a runner.

Bib: Refers to the square piece of paper with a designated race number that runners attach to their shirts using a safety pin during a race and use to identify each runner in a race.

Bonk: Sometimes used interchangeably with “hitting the wall,” a “bonk” can hit a runner at any time during a race, and it’s usually linked to plummeting blood sugar levels and improper racing fueling.

Legal Wind: “Wind Assistance,” a technical term that refers to any mild wind that can either help or restrict a runner during a race, thus having a significant say in their finishing time.

This is quite an issue since wind conditions that are too favorable can disqualify finishing times from becoming (personal or world) records.

Second Wind: Refers to a phenomenon typically experienced during long-distance running, in which a runner feels an increase of confidence and energy and finds the strength to press forward, often just as they start feeling completely exhausted.

Rabbit: Also known as Pacemaker, or Pacesetter, often employed by the race organizers, this is someone who leads a race—typically middle or long distance events—for the first section then usually drops out of the competition before the final laps.

Jack Rabbit: A runner who takes off too fast from the start of a race or runs with a rapid and sudden movement, looking a lot like a jack rabbit.

Chicked: A term that describes a male runner (or cyclist) who gets passed by a female athlete during a race.

Nothing to be ashamed of.

Kick: Also known as “Giving it All you Got” or “Changing Gears,” this is a broad term for the final push runners give at the final part of a race to boost speed to the finish line, leaving nothing in the tank.

Don’t kick too early in a race; otherwise, you will score a DNF or a DFL.

CR: Stands for the course record.

RRCA: Stands for Road Runner’s Club of America, an organization that promotes the development of running events and running clubs and supports runners from all levels and training backgrounds throughout the U.S.

USATF: Stands for the USA track and field.

IAAF: Stands for the International Amateur Athletic Foundation, a worldwide organization that tends to everything related to running.

Advanced Running Terms

HIIT: Short for High-Intensity Interval Training, a type of exercise involving short bursts of intense activity—running, biking, jumping, squatting, weightlifting, etc.—with periods of low-to-moderate exercise or rest to recover.

Study shows that HIIT is ideal for speeding up weight loss and increasing fitness level like nothing else, and through the roof in the shortest time possible.

Quality Workouts: Refers to any running workout that you perform at a faster pace or longer duration than your daily runs.

Examples of quality workouts include speed sessions, tempo runs, and long runs, all of which require at least one to two days of recovery.

Carb Loading: Refers to revamping glycogen stores in the body by boosting the percentage of carbs intake during the days leading to a big race or long run.

In other words, carb loading is all about eating plenty of bread, bagels, and pasta to do up and increase energy stores.

Cadence: Also known as stride rate, or stride turnover, this refers to the number of steps taken during a minute of running.

According to the expert, the sweet spot for running cadence is around 180 steps per minute, which is believed to reduce the risks of injury and help you run more efficiently.

Gait: In layman’s terms, running gait is the style you run (or how you run for short).

You can have your gait analyzed and broken apart by experts to help you determine any biomechanical deficiencies you might have and help you improve your running form and become more of an efficient runner.

Foot Strike: One of the most annoying sticking points in the running world today, it refers to how and where your feet should strike the ground while running.

Finding the right foot strike is a matter of personal physiology and preference, so you should aim to find what works best for you and ignore the hype surrounding the subject.

MFS: Stands for “mid-foot strike,” in which you land on the ground in the center of the ball of the foot.

This foot strike technique is usually prescribed for runners, and it’s encouraged by the Chi running method and other philosophies.

I happen to prefer this striking pattern.

FFS: Or “Forefoot strike,” a footstrike pattern in which the ball of the foot to toes lands on the ground first.

RFS: Standing for the “Rear Foot Strike” or “Heel Strike,” a footstrike style in which the heel hits the ground first, followed by the forefoot.

It’s believed that an RFS pattern might lead to all sorts of injuries, but no conclusive evidence proves the claim.

Training Log: A training journal or training calendar, a daily record to monitor progress (or lack thereof), boost motivation, and keep tabs on your daily workouts and diet choices.

A training log can take the form of paper, a spreadsheet, an online record, or a Smartphone App.

Speedwork: Also known as track workouts or repeats, this type of running training program involves increasing a run’s pace according to a particular pattern.

Speedwork is typically used to boost speed, leg power, strength, and agility.

Types of speedwork include sprints, hill reps, and tempo runs.

Pyramid Intervals: A type of speedwork format in which the runner works on increasing the faster-running intervals in a pyramid-like fashion with recovery jogs in between.

For example, a simple ladder workout could include intervals of 200m, 300m, 400m, 300m, 200m, and finally, a 100etc.

Negative splits: A running training method in which you run the second half of a run or race faster than you ran the first half

Splits: This is how long a runner takes to cover any defined distance.

For example, if you are running one lap on a 400m track, a split depicts the time it takes to complete one 400m lap.

Junk Miles: The moderate-pace miles a runner might run without any specific reason or rhythm other than adding numbers and volume to total weekly mileage to reach a certain total mileage target.

In most cases, junk miles don’t result in any specific physiological benefits.

Strides: Also known as “striders,” they typically refer to a series of 50 to 100 meters bursts of fast running.

Strides are usually performed after a thorough warm-up before a speed workout or race.

Yasso 800: Popularized by Bart Yasso, this is a renowned speed workout format that involves performing ten sets of 800 meters with 400 meters recovery between each set, and it’s used by runners trying to achieve a definite marathon goal.

Pick-ups refer to short and gentle accelerations in speed performed during a run to either spice up a workout or make it more challenging.

DO NOT CONFUSE with cheesy pick-up lines.

Doubles: Performing two running workouts in one day.

Periodization: An advanced training methodology that manages the training program throughout the year so that a runner can peak for an important event at a certain time.

Typically, periodization involves breaking down a training program into “periods” that focus on different training goals, alternating between high and low-intensity training period chunks.

Plyometric Training: Also known as jump, or explosive training, this type of workout is designed to produce explosive and fast movement through rapid loading and contraction of the muscle in a rapid and fast sequence and manner.

Perfect examples of plyo exercises include box jumps, squat jumps, and burpees.

Aqua Jogging: A low-impact cross-training activity in which the runner performs a running motion against the water’s resistance inside a pool or large body of water, where the runner can’t touch the bottom.

Perfect for recovery and nursing a running injury.

BPM: Acronym for “Beat Per Minute” and commonly known as the “heart rate,” this is the number of heartbeats during a minute.

Specific heart rate training is one of the best methods to help you get the most out of each workout.

VO2 Max: Also known as aerobic capacity, this measures your body’s maximum oxygen intake per minute while running.

Factors determining VO2 max include fitness level, body composition, age, and genetics.

Anaerobic Threshold: Also known as “Lactate Threshold, this refers to a physiological point during a running workout at which massive amounts of lactic acid build up in the bloodstream faster—That’s usually when the body switches from aerobic to anaerobic metabolism.

MPM: Stands for minutes per mile and is used to gauge running pace.

MPW: Or miles per week, the miles you run weekly or weekly training volume.

Brick Workout: A triathlon training term that refers to doing two different workouts back to back, with a run combined with a bike ride or a swim.

Taper: Describes a period of a few weeks before a big race in which the runner reduces their total training volume to store energy.

This period involves less running, and it’s used to sharpen fitness levels before a big race.

Streaking: The act of running for consecutive days for an extended period.

In most streaking cases, at least one mile per day more is requisite for an official running streak.

Also, streaking refers to runners who have completed a race, or a bunch of races, multiple years in a row.

DO NOT CONFUSE running naked through a public place.

Pronation refers to how a runner’s foot might roll inward during a running stride.

It’s a normal part of the natural motion that assists the lower leg in dealing with shock.

Some runners pronate a lot—or overpronate—while others pronounce less or underpronate.

This is an important piece of choosing the right shoe.

Supination: Also known as “Underpronation,” this is a biomechanical term used to describe the outward roll of the foot during the gait cycle at toe-off.

It’s believed that supination can put a lot of stress on the foot, leading to Achilles tendinitis, plantar fasciitis, and the notorious iliotibial band syndrome.

Quad Buster: When you run down long stretches of steep downhill running, your quads feel like they are on fire, typically performed so fast that you might seem somewhat out of control.

Endorphins are the body’s natural painkiller brain chemicals released during running (and exercising in general) that reduce pain and promote well-being, creating a state of euphoria and typically leading to the experience known as Runner’s High.

Running Terms For Injuries & Problems

Overuse Injury: The most common type of injury that strikes runners of all levels and training backgrounds is typically the result of too much training volume before the body is ready.

Some widespread overuse injuries include plantar fasciitis, stress fractures, and the infamous Runner’s Knee.

Hitting The Wall: Also known as bonking, it describes the complete and utter exhaustion experienced by marathon runners when the glycogen stores are worn-out out and blood sugar plummets to their lowest.

In most cases, bonking can hit from mile 19 in a marathon—especially when following an improper racing fueling strategy.

RICE: Standing for Rest, Ice, Compress, and Elevate, this is a runner’s first line of defense against most running injuries, and it can help reduce swelling, soothe pain, protect damaged tissues, speeding up recovery in the process.

Foam rolling: A form of self-myofascial release in which a cylindrically shaped firm foam object is used to pressure certain body parts to soothe pain, promote a range of motion and speed up recovery.

Dehydration: This condition in which the runner loses more fluids than they take in, leading to a drop in performance and other trouble.

Some of the main symptoms of dehydration include dizziness, thirst, weakness, and fatigue.

Lactic Acid: A term usually used to refer to muscle burn and stiffness after a hard run.

This condition is the by-product of the anaerobic metabolism of glucose produced when the body can no longer generate energy using oxygen.

In most cases, runners typically use lactic acid to refer to sore muscles and muscle fatigue—especially during or right after hard workouts.

DOMS: Standing for delayed onset muscle soreness, which is any sort of stiffness, pain, or soreness of muscle, usually occurring between 24 to 72 hours following a run. DOMS is the byproduct of tiny tears in the muscles resulting from doing more work than they are used to.

Shin Splints: Also known as Medial Tibia Stress Syndrome, or MTSS, this is a  common overuse running injury that manifests as intense and sharp pain along the front of the lower leg caused by improper footwear, weak calves, or overtraining.

Plantar Fascia: This thick connective tissue runs from the heels to the bottom of the foot.

Under too much stress, just like with Achilles Tendinitis, the fascia become inflamed, leading to the condition commonly known as Plantar Fasciitis.

ITBS: Stands for the Iliotibial Band Syndrome, a notorious overuse running injury that happens when the IT band—the connective issues along the outer thigh and knee— becomes tight and inflamed due to overuse.

DO NOT BE CONFUSED with Runners’ knee.

Tendinitis: Also spelled as tendonitis, this is a tendon inflammation, typically from overuse.

Runners Knee: Also known as Patellofemoral Pain Syndrome, or PFPS for short, this is one of the most common overuse running injuries caused by inflammation or irritation of the underside of the patella—the kneecap.

Achilles Tendon: Refers to one of the strongest and thickest tendons in the body, located at the back of the ankle, and connects the back of the heel to two major calf muscles: —the gastrocnemius and soleus.

Due to overuse, this vital tendon becomes irritated and inflamed, leading to what’s known to the condition known as Achilles tendinitis.

Chafing: A painful rubbing or irritation of the skin caused by skin-to-skin or skin-to-fabric—socks, underwear, shirt, sports bra—friction.

Heat and moisture might exacerbate the irritation.

It’s painful, and it hurts.

But you can always use moisture creams, such as Vaseline or BodyGlide, to prevent the chafing.

Side Stitch: Also known as the “Side Sticker” or “Side Cramp,” this is a sharp and stabbing pain felt just below the rib cage that occurs during running—especially for beginner runners or during downhill running.

Runner’s Trots: May also be referred to as gastrointestinal (GI) issues on the run resulting in unwanted bowel movement and diarrhea.

Some leading causes of this embarrassing phenomenon include stress, poor diet choices, and, arguably, coffee before a run or race.

Other terms associated with runners’ trots include “Code Brown” and “Fitness leak.”

Chub Rub: A painful phenomenon described as intense chafing caused by the inner thigh rubbing together while running.

Chub rub can be annoying and is common among overweight runners or during hot weather.

Jogger’s Nipples: Also known as “Bloody Nipples,” this is abrasion and soreness of a runner’s nipples due to repeated friction of clothing, leading to bleeding and pain.

Bloody nipples are most common among male and female long-distance runners—, especially during the summer.

Black Toenails: A painful condition taking place because of the development of blood under the nail, commonly caused by wearing tight running shoes or too much downhill running.

In most cases, black toenails heal independently within a few weeks or months.

Runger: Also known as the munchies, this is a type of intense hunger and cravings produced by running.

A short temper also follows the typical runner sensation if the cravings are not satisfied and tamed.

How will you know you got the munchies? If you usually feel like you could eat anything on sight after a long run.

FOMO: This famous acronym stands for fear of Missing Out and is used often.

When applied to running, FOMO describes the negative inner state of being unable to sign up for a race with your running friends and missing out on all the fun.

In some cases, FOMO might lead to fatigue and burnout as runners try their best to compete in as many hard runs and races as possible without considering proper rest and the physiological cost of putting the body under all that workload.

Run Envy: The feelings of envy and jealousy you might experience when you see another runner in the park paying his due diligence when you are not.

It’s perfectly reasonable 😉

Running Terms For Shoes & Other Apparel

Moisture-Wicking Clothing: Refers to any running-specific training fabric made of non-cotton, synthetic fibers, or apparel that can help keep your body warm and dry during a run by wicking moisture from the skin.

This can prevent chafing and a host of other troubles.

Heart Rate Monitor: This is a small device, typically a chest strap, a watch-like wrist receiver,  or an ear monitor,  that’s used to gauge the electrical activity of the heart in real time and record the heart rate for later examination.

Shock Absorption: Also known as “Cushioning,” this describes the shoe’s ability to absorb impact during a foot strike.

In the running, cushioned running shoes are generally a sub-category for running shoes that offer much support and assistance—especially for heavy runners.

Orthotics: These are small insert devices worn inside a running shoe to help correct biomechanical imbalances, preventing pain and injury.

The type of orthotics you might opt for depends on your specific needs and the type of injury you are trying to address.

Gaiters: A sleeve-like garment similar to leggings that a runner (or a hiker) attaches to their shoes and goes up the leg or ankle to protect the feet from the elements, such as water, sleet, dirt, pebbles, rocks, and other debris.

Gaiters are super useful if you do any trail or wintertime running.

Motion Control: Used to describe shoes’ ability to control the foot’s motion, usually made to limit overpronation and other biomechanical issues.

Toebox: Also known as the “Forefoot,” this is the front portion of the upper of your running shoes, the area of the shoe where your toes are.

Toeboxes come in all forms: shallow, medium, or deep, and might also vary in shape and function.

The Upper: Refers to the top half of the shoes, typically the light-weight mesh or leather materials that enclose the shoe.

Outsole: This is the very bottom of most running shoes (the layer of the shoe that hits the ground), typically made of blown rubber or carbon rubber.

Midsole: Refers to the layer for the shoe between the outside and the upper that’s in charge of the shoe’s cushioning abilities.

Typically, midsoles are made from foam materials: either polyurethane or ethylene vinyl acetate, or EVA for short.

The midsole is also vital for shoe durability.

Drop Bag: This bag contains your special race day items and personal gear that you believe you will need during an ultra race event.

In most cases, drop bags are transported by the race organizers to designated aid stations.

GPS: Standing for the Global Positioning System, the famous and reliable system used to track location, speed, and time wherever in the world.

Several running watches and apps feature a GPS that you can use to track running distance, elevation gain, and other factors with a relatively high degree of precision.

Agility Ladder: A handy piece of equipment that allows you to do agility training in the comfort of your own home.

Running Terms Philosophies and Movements

Barefoot Running:  Also known as “Natural Running,” this term refers to running without footwear.

Barefoot running takes minimal running one step further and preaches getting rid of running shoes.

Movement proponents claim that barefoot running can improve performance and prevent injuries.

Running barefoot has gained much popularity recently, and runners practice it worldwide.

Minimalist Running: A running movement that preaches running in shoes without the added cushion and shunning the highly cushioned heeled models that have become the standard shoes in the running world.

In most cases, minimalist shoes are very lightweight, lack high-cushioned heels, and have little arch support and stiff soles.

Naked Running: A worry-free running philosophy that preaches running without relying on modern gadgets and special gear, except for shoes and clothing.

Don’t get me wrong.

This is not streaking; you’ll still have your clothes.

Nothing illegal.

Miscellaneous Running Terms

Dreadmill: A mocking term used to refer to the boredom and monotony experienced during treadmill running.

Many runners are not very fond of the treadmill and regard it with such disdain, so they prefer to call it the dreadmill instead.

Runhole: A derogatory term referring to a runner who talks ceaselessly and without stopping about running and might prefer spending most of his time training to be with family and friends. A runhole is also fluent in the running vocabulary. He can compile sentences in the running vocabulary without giving it much thought. I can be described as a runhole. But don’t be a runhole—most of the time.

Downhill Warrior: A runner who struggles when running the uphill terrain section or even flats a run or race but sprints at maximum speed down hills.

This is a frowned-upon practice because too much downhill running can lead to all sorts of injuries.

Plus, it’s not a well-balanced approach to running.

Wind Chill: This is the temperature that expresses how cold it feels outside, considering the effective lowering of temperature by the wind.

Heat Index: This is the apparent temperature, and it’s measured by combining air temperature and relative humidity to determine how hot it feels outside when relative humidity is added to the equation.

Weather Stalking: The obsessive act of checking the hourly weather forecast before a significant run or race, expecting it to display your ideal conditions.

Runfie: The combination of Selfie + Run, or the picture you take of yourself before, during, or after a run or race to share on social networking services such as Facebook, Instagram, and Twitter, and let the whole world know about what you just did.

Image Credit – RunSelfieRepeat

Farmer Blow: Also known as the “snot rocket,” this technique used by many runners refers to the art and science of holding one nostril while forcefully blowing the contents from the other with one solid blow.

This skill requires a lot of time and practice to master.

Bandit: A usually frowned upon practice that describes someone who participates in a race without paying the entry fees, robbing the race for the experience without permission.

Carrot: A super attractive male or female runner who motivates you to keep going strong during a run or race by keeping up with their pace as if following a carrot on a string.

New to Running? Start Here…

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Looking for the best advice on what to do to prevent running injury? Then you’ve come to the right place.

Here’s the truth. Overuse injuries can throw a wrench in your running plans like nothing else. These are usually joint, ligament, and muscle issues that plague the lower extremities.

And no one is immune—both beginner and elite runners are prone to injury. This makes them quite common, especially among those not taking steps to prevent them.

In fact, research shows that over half of all runners get injured, with many of those occurring in the knee, shins, or Achilles tendon.

But there are a few precautions you can take to help stack the odds in your favor. That’s where today’s post comes in handy.

How to Prevent Running Injury

Whether you’re a beginner runner training for your 1^st 5K or a pro runner aiming for a sub-3 hour marathon,  here are 9 nine things you can do to help reduce your risks of getting injured while running.

Know Your Limits

This is, by far, the cardinal rule for avoiding all kinds of sports injuries.

This is what’s commonly referred to as doing too much, too soon, too fast

Your body needs time to recover and adapt to increases in speed or mileage.

Push your body too much, and you will be flirting with disaster.

Action Steps

Take plenty of rest.

Make sure to add recovery days and weeks to your training plan by taking a complete break from training physically and mentally.

Take one day off a week, and space out those hard runs—think hill repeats and sprints—with some easier recovery runs.

During the off-time, cross-train with low-impact activities, such as swimming, low-intensity biking, or, my favorite, Yoga.

Especially Yin or Gentle yoga will help you decompress the stress inside your body, especially within the fascia tissue.

What’s more?

Use the 10 percent rule.

Don’t increase your running mileage by more than 10 percent from one week to the next.

Listen To Your Body

Overuse running injuries don’t happen overnight (falling flat on your face is the exception here, but we already discussed that).

Most running injuries come with early warning signs—discomfort, soreness, aches, and persistent pain—but it’s up to you to listen to them and take the right measures.

Action Steps

Have an early warning system for pain, and do your best to get to the root cause of what’s causing it.

At the first sign of onset, whether it’s a pain that gets worse during a run or forces you to change your running gait, take some days off and reevaluate your approach.

Don’t get me wrong, aches and running go hand in hand, but if the pain persists and/or it’s taking a toll on your body, you need to start paying attention.

In a nutshell, if your body hurts, do not run.

That’s it.

Strength Train

Regular strength training helps improve performance and protects against injury by improving your structural fitness.

This helps your muscles, tendons, ligaments, and bones to better endure the high-impact nature of running.

For instance, strengthening the hip muscles—mainly the adductors, abductors, and gluteus maximum—can boost leg stability to the ankles and prevent knee pain and injuries.

Action Steps

Strengthen your lower body muscles, especially your quads, glutes, and hip muscles.

Here are the runners-oriented strength routines you need:

• The Runner’s Muscle Imbalances Fix Routine
• The Leg-Strengthening Routine for Runners
• The Seven Best Strength Training Exercises For Runners

Stretch Your Body

Just like strength training, stretching is another off-road thing you can do to protect your body against common running injuries.

Current research finds no link between stretching and injury prevention, but I will bet my money on this, and I strongly urge you to boost your range of motion.

When you improve the range of motion of your running muscles, your body will move more efficiently and have less risk of injury.

Runners tend to be tights in the hamstrings, calves, hip flexors, and glutes, so you are more likely to get injured in and around those areas.

Tight hamstrings can lead to knee pain and other trouble.

Tight calves are also bad since they have been linked to the plantar fascia and Achilles tendon injuries in research.

Action Steps

Lucky for you, I have written a lot about the subject, and here are three flexibility routines that can help stretch your running muscles and help you prevent injury in the process.

• The 7 Best Hamstrings Stretches For Runners
• The Yoga For Runners Guide
• 8 Standing Post-Run Stretches For Runners

R.I.C.E

As previously stated, when you got aching or painful joints or muscles, look no further than R.I.C.E for immediate treatment.

You don’t have an E.M.T. course certificate to do these simple steps.

For example, if your knee hurts, take a few days off from running (Rest).

Ice the painful area for 10 to 15 minutes, three to four times a day.

Plus, elevate the injured knee to limit swelling.

For more, you can also use compression, an A.C.E. bandage or compression socks, which can help reduce inflammation and provide instant pain relief. Remember that how fast you treat running injury is key to your comeback. There’s no way around that.

Run on Proper Surfaces

Running on hard and/or uneven surfaces, like concrete or asphalt, puts undue stress on ligaments and joints.

And as a runner, the last thing you want is more impact.

Run often on hard surfaces, and you’ll be risking medial tibia stress syndrome, stress fractures, and other overuse injuries are very high.

Action Steps

Do the bulk of your running on softer surfaces, be it a path through the park, a dirt trail, a bike path, a grass road, and other similarly yielding surfaces.

You can also head to the local track for a more firm and flat surface.

Proper Running Shoes

I can’t emphasize this one enough.

Sure, running does not require a lot of equipment, but shoes are still a MUST.

So make sure to have the right pair on.

Action Steps

Head to a specialty-running store and have your gait and foot type analyzed by expert staff so they can help you pick the perfect pair.

It can be tricky for those with big feet or a big proportion of the front part.

Make sure to replace your running shoes at least every six months—that’s about 400 to 500 miles of running.

This, of course, depends on your weight, size, foot strike, shoe type, and weekly mileage.

The earliest warning of “wear and tear” shoes can take place on the heels part and big toe.

If you feel something not nice or sometimes you spot calluses in your heels, change.

Additional resource – How to treat black toenails from running

Proper Running Form

Poor form can limit your performance and lead to undue pain and injury, leading to shin splints, back pain, limited performance, and so on.

On the other hand, proper form will also help you run more efficiently, so you will run farther and faster with less fatigue.

Action Steps

Here are a few pointers to help you develop and keep good form:

• Run in a relaxed manner with the least tension possible. As you run, do your best to keep your entire body relaxed, especially your neck, shoulder, arms, and hands. Avoid clenching your fists, as this can lead to tightness in the arms, shoulders, and neck.
• Keep looking ahead. You should be gazing at the ground about 15 to 20 feet ahead of you. Never stare at your feet.
• Land on your midfoot. I used to be a heel striker, which limited me in many ways. Nonetheless, things changed for the best when I started consciously working on landing on the middle of my foot, then rolling through to the front of the toes.
• Point your feet straight head. Running with your feet pointed in or out could increase the risks of injuries, and it’s inefficient. So make sure to point your toes in the direction you want to go

Coping With A Running Injury

Already injured? Here’s how to make the most out of your recovery process.

Become a Student

Educating yourself about your injury and healing process is the ideal place to start your recovery journey.

Most running injuries are simple.

There are no big mysteries behind them; there’s always a reason why they happen.

By learning more about the symptoms, treatment, causes, and prevention of your condition, you’ll gain greater confidence and control over your current predicament, which helps ease any anxiety you’re going through.

Here are some of the questions you need to ask your healthcare professional.

• What’s the full diagnosis? What type of injury do I have?
• What made me injured in the first place?
• How long will recovery typically take?
• What are the red flags that the injury is getting worse?
• What are my treatment options?
• What’s the goal of treatments?
• What should I expect during the recovery period?
• What alternative exercises can I safely do during the rehab period?
• What can I do to prevent or fight off the inevitable weakness, stiffness, and lack of coordination that increases the risks of relapse?

Set Realistic Goals

Just because an injury sidelines you doesn’t mean you should stop setting goals.

The truth is proper goal-setting post-injury can help instill motivation and foster diligence as you start your recovery journey.

What’s more?

Setting goals grants you an active role in the recovery process, helping you increase self-confidence.

This also cuts your fear and anxiety by helping you focus on what can be done.

Once you have discussed the ins and outs of your injury with your doctor, set SMART goals, an acronym for Specific, Measurable, Achievable, Result-focused, and Time-bound.

Here’s how to set SMART goals:

• Specific. Focus on a specific area with a clear map of how and why you’ll improve it.
• Be able to define clear and quantifiable outcomes, monitor progress, and set benchmarks.
• Make sure your running goal is possible and that you believe in yourself that you can do it. Go for goals that stretch you slightly but do not hinder your healing process.
• Result focused. Use your recovery targets to measure outcomes, not actions.
• Time-based. Set a date for when you want to achieve your goal with a progressive and practical sense of urgency.

Maintain Your Fitness

Getting injured doesn’t inherently equal sitting on the couch the whole day and doing nothing.

Sure, there may be a few days of true rest when recovering from a serious injury, but be sure to consult with your doctor for a list of cross-training options you can do.

I know it’s hard to keep working out when you’re injured, but stopping all physical training may do you more harm than good.

Inactivity may slow down your recovery and drastically lower your feel-good hormones, such as serotonin, endorphins, and dopamine, and drastically—setting you up for more trouble down the road.

Low-impact exercises such as swimming, yoga, deep water running, walking, or moderate strength training can substitute for running and help maintain cardiovascular power and sanity.

Just remember to take it slow and get your doctor, therapist, or trainer’s green light before you establish a good alternative workout program.

Stay Positive

For a quick recovery, you need to heed your doctor’s instructions.

Show up for your treatments, rest, and keep track of your healing process.

But that’s not the whole story.

You also need to monitor your attitude—your emotional states and inner talk regarding your injury and the recovery process.

Work hard to keep a positive attitude to get the most out of your recovery process.

Stay focused on what you need (and can) do instead of what you’re missing out on.

I know it’s easier said than done, but keeping a positive attitude is key for a faster recovery.

What’s more?

Surround yourself with supportive people and encouraging items while repeating positive affirmations.

And keep in mind that things will eventually get better.

It’s just a question of time.

Here are more tips on how to increase your confidence.

How to Prevent Overuse Running Injuries – The Conclusion

The things I shared with you today should be enough to help you prevent running injuries. The key is to implement as many as possible. The rest is just details.

Now it’s up to you to take action and start training pain- and injury-free.

What’s not to like?

Do you have any favorite running tips?

If you’ve ever heard the term ‘tempo running’ tossed around by seasoned runners or coaches and wondered what the buzz is all about, you’re in for a treat.

A tempo run is a specific type of workout that helps runners build speed and endurance. It’s often referred to as a “threshold run,” where you maintain a steady, challenging pace for a set duration or distance.

I was once skeptical about the benefits of tempo training. However, after integrating it into my running plan following a particularly tough marathon, I experienced a significant improvement in my ability to maintain a strong pace throughout long races.

The change was dramatic—no more hitting the wall at mile 18, and no more struggling to keep my pace.

Would you like to reap similar benefits? Then you’re in it for a treat.

In today’s post, I will spill all the beans on what tempo runs are, why they’re important, and how to use them in your training.

What is a Tempo Run

Also known as lactate threshold runs, tempo runs are a type of speed workout designed to boost your endurance and overall performance.

A tempo run falls somewhere between a casual jog and an all-out sprint—at the line between aerobic and anaerobic exercise. The main purpose of tempo training is to increase your lactate threshold—that’s where your body can’t deliver oxygen to your muscles fast enough, and lactic acid starts to build up, causing that burning feeling and fatigue.

When I first heard about tempo runs, I thought it was just another buzzword coaches threw around. It wasn’t until I started training for my second marathon that I realized how important they were. In my first marathon, I hit the wall hard at mile 18—my legs were burning, my pace dropped, and I barely reached the finish line.

That’s when a friend suggested adding tempo runs to my training. At first, I didn’t quite get it—why would running at a “comfortably hard” pace help me? But after a few sessions, I could feel the difference.

My endurance improved, and I could hold a steady pace without burning out. When race day came around, I felt stronger and more in control.

Thanks to tempo runs, not only that I finished my second marathon strong but also with a smile on my face.

What’s not to like, really!

What is the Ideal Tempo Running Pace?

Now that you know what a tempo run is, how do you start?

Let me explain.

Tempo runs typically last 20 to 30 minutes at a pace that feels “comfortably hard.” It’s not easy, but it’s not a sprint either. This pace is your lactate threshold pace—the speed you can sustain for a long period without feeling completely wiped out.

To find your ideal tempo pace, aim for a speed that makes you look forward to ending the run but that you can still keep for the entire workout. If you’re an experienced runner, this pace might be close to your 10K race pace.

Heart Rate And Tempo Pace

Another way to measure your tempo pace is by heart rate. Aim for 80-90% of your maximum heart rate during a tempo run.

This is, of course, easier said than done.

I remember going out way too fast during my early tempo sessions.

About halfway through, I was struggling to breathe and had to slow down. I thought I was supposed to push hard the whole time, but that wasn’t the point.

It took a few weeks of experimenting, but I finally found that “comfortably hard” pace. It was the pace where I could keep going, but I was also ready for it to be over by the end.

I like to describe it as the speed where you’re working hard enough that you could talk, but you’d rather not.

That’s the sweet spot of tempo running, balancing between aerobic comfort and anaerobic challenge, which helps raise your lactate threshold

For more on tempo training, check out the following pages:

• How to Get in That Tempo Run
• The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review
• Does Tempo Training Build More Muscle?
• World-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo Runs

How long Should A tempo Run be?

How long should your tempo run be? It largely depends on your current fitness and goals.

Let me break down this for you:

• For Beginners: Start with 10 to 15 minutes at your “comfortably hard” pace.
• Training for a 5K: Keep your tempo runs between 3 and 4 kilometers.
• Training for a 10K: Aim for 4 to 7 kilometers at tempo pace.
• Half Marathon: Shoot for 8 to 12 kilometers.
• Marathon: Tempo runs should be between 16 and 24 kilometers.

I used to think running for 20 to 30 minutes at a hard pace was impossible. The first few times I tried tempo training, I could barely get through 10 minutes.

My heart was pounding, and my legs were on fire. But I stuck with it, starting small and gradually building up. The first time I kept my tempo pace for more than 30 minutes—I felt invincible.

Nowadays, tempo runs are a staple in my training, and I’ve even started to enjoy pushing myself for longer stretches.

Note – Faster runners should aim for the higher end of the mileage range.

How Often To Do A Tempo Runs?

According to my experience, making the most out of tempo runs is all about finding the right balance. Do too much and you’re setting yourself up for burnout or injury, while too few won’t give you the benefits you’re after.

I recommend doing one tempo run per week. If you feel strong and want to push more, try two sessions within ten days.

Tempo Running vs. Interval Running: What’s the Difference?

Both tempo running and interval running have their place in a training plan but have different goals.

Let me explain:

• Tempo Runs: These are designed to increase your lactate threshold, helping you run faster for longer. There are no breaks in a tempo run—you maintain a steady, challenging pace throughout.
• Interval Runs: These focus on improving your VO2 max, which is your body’s maximum oxygen uptake. Intervals involve short bursts of intense running, followed by periods of recovery.

Both methods improve performance, but tempo runs help you build endurance, while intervals are better for boosting speed.

Can you Do a Tempo Run on the Treadmill?

Absolutely! The treadmill is a great place to practice tempo runs, especially if you’re trying it for the first time. The treadmill makes it easy to set and maintain your target pace, so there’s no guesswork involved.

How to Perform a Tempo Run

Here are a few tempo workouts to get you started. Mix them up to keep your training fun and challenging.

The Sustained Tempo Run For Beginners

For those new to tempo runs, remember everyone starts somewhere. My first few attempts were far from perfect, but with persistence, I saw significant improvements. Start small, celebrate your progress, and don’t be too hard on yourself as you adjust

Here’s how to get started:

• Start with a 10-minute warm-up. Lightly jog for 5 minutes, then perform a set of dynamic stretches while on the move for another 5 minutes.
• Run at a comfortably hard pace for 10 to 15 minutes. Remember: You can’t stop anytime during the effort, so pick your pace wisely (check the previous tips on how to do it).
• Finish with a 5-minute slow jog as a cool down. Stretch your body afterward.

The Treadmill Pace Run

The simplest tempo routines out there.

Here’s how to proceed.

• Start with a 10-minute warm-up.
• Set your tempo pace, then stick with it for 20-30 minutes.
• Slow down and cool down for five minutes.

Lactate-Threshold Run

Feel confident in your running ability and want to push a little more? Try this more challenging variation.

Here’s how to proceed.

• Start with a 10-minute slow jog as a warm-up.
• Run for 30 minutes at your comfortably hard pace.
• Finish the run with a 10-minute jog as a cool-down.

The Tempo Repetition

This variation looks a lot like interval-style runs, but it’s more challenging (since you don’t take any breaks throughout the workout).

This session shares many similarities to classic intervals, but they’re performed at your tempo pose.

During the recovery, you never stop but keep jogging until the next rep.

Here’s how to proceed.

• Start with a 10-minute dynamic warm-up.
• Run at about a pace slightly faster than your tempo pace for three minutes, then slow it down to your warm-up pace for another three.
• Repeat the cycle three times, making sure not to stop during any point of the run.
• Finish with a 10-minute slow jog as a cool down.

Hilly Tempo Runs

Another way to take your training to the next level is to do it on a hill.

This helps improve not only your endurance and speed but also your strength.

Find a long hill or trail that climbs at roughly five to 10 percent grade on average and will take at least 20 to 30 minutes to run up to.

Start with an easy warm-up jog of 10 to 15 minutes, then go up the hill at a tempo run effort for 20 to 30 minutes.

Aim for 85 to 90 percent of your maximum heart rate—or roughly 8.5 out of ten on the RPE.

It’s key to properly pace yourself and keep your intensity under control early on so that you train with good technique and do not build too much lactic acid in your muscles.

Marathon Pace Tempo Run – The Hanson method

Preparing for a race?

Then this variation is for you.

Think of this as a dress rehearsal for your event.

Please keep in mind that this option is only for advanced runners.

Beginner runners don’t even dare.

• Warm-up for 15 minutes at a slow and steady pace
• Run at your goal race pace for 60 to 90 minutes.
• Cool down for 10 minutes.

Interactive Q&A Section

I know that you have more questions about tempo training. Let try to address some of the most common ones.

How can I determine my tempo pace?

A good starting point for finding your tempo pace is to run at a speed that feels challenging but sustainable for about 20 minutes. If you’re preparing for a 5K, this pace is usually about 20-30 seconds slower than your 5K race pace.

What if I struggle to maintain my tempo pace?

It’s okay! Start with a pace that feels manageable and gradually build up to your desired tempo pace. Consistency is key, so focus on incorporating tempo runs into your weekly routine.

How often should I do tempo runs?

For beginners, aim to include one tempo run per week in your training plan. This frequency allows your body to adapt to the increased intensity while preventing burnout. As you progress, you might consider adding a second tempo session every few weeks, depending on how your body responds.

Can tempo runs help me in a marathon?

Absolutely! Tempo runs are particularly beneficial for marathon training as they improve your lactate threshold, which helps you sustain a faster pace over longer distances. By incorporating tempo workouts into your training routine, you’ll not only enhance your speed but also build the endurance needed to tackle the marathon distance effectively.

Got more questions?

I want to hear from you! If you have more questions about tempo runs or specific challenges you’re facing, please drop them in the comments below. I’ll do my best to answer them and help you on your running journey!

Further Reading

For more insights into the benefits of tempo runs and training strategies, check out these resources:

• Journal of Sports Sciences – Tempo Training Study
• International Journal of Sports Medicine – Benefits of Lactate Threshold Training
• American College of Sports Medicine – Guidelines for Exercise Testing and Prescription

Join the Conversation!

I’d love to hear from you! Sharing your experiences with tempo runs can not only help you reflect on your training but also inspire others in the community.

What tempo workout has worked best for you?

Have you faced any challenges along the way?

Drop your thoughts in the comments below, and let’s support each other in our running.

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

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

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

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

Sounds great?

Let’s get started.

Why Plan Your Running Routes?

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

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

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

What’s more?

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

It also helps make your training safer and more enjoyable.

What’s not to like!

How To Plan A Running Route?

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

Enjoy!

Stay Safe

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

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

Here’s how to ensure road safety.

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

Use Apps

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

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

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

Here are my best recommendations:

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

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

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

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

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

Google Maps

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

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

What’s more?

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

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

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

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

Sounds too complicated?

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

Plan Your Route According To Your Run

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

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

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

What type of terrain do you want to cover?

How far you’d like to go?

Are you looking for hills?

Etc.

Planning on doing an easy run?

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

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

Change Up Your Running Routes

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

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

Additional resource – Guide to urban running

How to Plan a Running Route – The Conclusion

There you have it!

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

The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong

David D

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

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

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

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

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

Get a Job at a Running Store

Obsessed with the latest running gear and gadgets?

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

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

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

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

Launch Your Own Online Running Gear Store

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

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

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

Start Your Running Blog

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

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

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

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

Here are some blog niche ideas to get you started:

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

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

Become A Running Coach

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

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

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

Become a Brand Ambassador on Instagram

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

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

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

Create Running Content on YouTube

Are you comfortable in front of the camera?

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

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

The Conclusion

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

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

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

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

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

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

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

Here’s the truth.

“Running is boring.”

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

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

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

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

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

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

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

Easier said than done, of course.

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

Then you have come to the right place.

How To Make Running Fun – The 30 Tricks

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

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

 Make Running Fun – 1. Get The Right Gear

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

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

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

Clothing also matters.

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

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

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

 Make Running Fun – 2. Slow Down

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

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

So, how do you start the right way?

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

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

As your training progresses, adjust your intervals.

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

Even then, don’t be hard on yourself.

Make it a rule stick to a conversational pace.

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

You used to be a runner?

Here’s how to start running again.

 Make Running Fun – 3. Set The Right Goals

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

Do you want to lose weight?

Are you looking to improve your 5K timing?

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

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

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

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

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

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

This also does wonders to your running motivation.

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

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

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

That’s a good thing if you ask me.

What’s more?

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

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

Some of the best rewards include:

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

 Make Running Fun – 5. Race

Running to get in shape is one thing.

Training for a race is an entirely different experience.

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

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

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

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

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

 Make Running Fun – 6. Change up Your Running Routine

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

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

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

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

 Make Running Fun – 7. Take a Break

Feeling a bit burned out?

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

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

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

 Make Running Fun – 8. Try A Running Streak

Don’t get me wrong.

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

That’s criminal behavior.

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

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

My longest streak lasted for two months.

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

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

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

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

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

 Make Running Fun – 9. Stay in The Moment

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

The stuff works.

I mean, just think about it for a moment.

All there is the NOW.

No past.

No future.

Only the eternal moment of the NOW.

Here’s how to practice:

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

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

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

 Make Running Fun – 10. Give it Time

Making running more fun doesn’t happen overnight.

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

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

Time will tell in the end.

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

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

Here’s how to overcome your running excuses.

Make Running Fun – 11. Get a Running App

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

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

Here are some of my favorites:

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

Make Running Fun – 12. Run at Night

Yes, you heard that right.

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

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

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

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

Here’s the full guide to safe outdoor running.

 Make Running Fun – 13. Run Naked

Again, don’t get me wrong.

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

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

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

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

You run for yourself, you compete with yourself.

Additional resource – How to Do a Run Streak

 Make Running Fun – 14. Buddy Up

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

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

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

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

Ask around.

Join a running club.

Befriend other runners.

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

 Make Running Fun – 15. Watch TV on the Treadmill

Feeling bored on the treadmill?

Try this.

Watching television helps make treadmill runs more fun.

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

Some of my favorite treadmill shows include:

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

Need more structure for your treadmill workout?

Try my Couch to 5K treadmill plan.

 Make Running Fun – 16. Listen to Music

I’m a big fan of music.

The running music I choose depends on my mood.

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

Science also agrees.

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

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

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

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

 Make Running Fun – 17. Try a Podcast

Not a fan of music?

Try a podcast.

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

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

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

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

Audiobooks are an option, too.

Additional resource – What’s the best temperature for running

 Make Running Fun – 18. Try Fartlek

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

Here’s how to do them?

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

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

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

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

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

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

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

This is like adding a CrossFit elements to your runs.

 Make Running Fun – 20. Try Hill Reps

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

It builds power and strength like nothing else.

Here is how to proceed:

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

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

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

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

 Make Running Fun – 21. Smile While Running

I know it sounds awkward.

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

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

Here’s how to put it into practice.

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

 Make Running Fun – 22. Do a Ladder Workout

This is another variation of the traditional interval workout.

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

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

Here is how to proceed:

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

Then finish your sprint workout with a cool down.

 Make Running Fun – 23. Run to Your Favorite Restaurant

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

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

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

Whatever you like the most go for it.

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

My favorite: Indian food.

 Make Running Fun – 24. Try Motion Meditation

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

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

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

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

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

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

 Make Running Fun – 25. Try Trail Running

Trail running is an integral part of any training program.

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

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

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

 Make Running Fun – 26. Try a New Running Form

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

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

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

 Make Running Fun – 27. Try a Running Breathing Ratio

Having trouble breathing properly while running?

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

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

That’s a good thing if you ask me.

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

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

I think you get the big picture here.

 Make Running Fun – 28. Do a Negative Split

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

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

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

 Make Running Fun – 29. Join a Running Club

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

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

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

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

How To Make Running Fun – The Conclusion

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

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

Thank you for dropping by

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

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

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

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

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

Trail Running Explained

So, what’s trail running all about?

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

In general, a good trail surface should:

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

(2) Be unpaved (preferably natural),

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

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

The Benefits of Trail Running

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

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

What’s not to like!

The Bad News

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

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

How To Find a Trail Near You?

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

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

Urban Trails Exist:

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

Connect with the Community:

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

Tech-Savvy Solutions:

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

Know Your Terrain:

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

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

Get the Right Trail Running Shoes

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

Road Shoes vs. Trail Shoes:

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

Protect Those Feet:

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

Lower to the Ground:

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

Traction Galore:

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

Get the Right Trail Running Gear

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

So, gear up, trailblazers!

Trail-Worthy Threads:

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

Battle the Bugs:

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

Gaiters: The Unsung Heroes:

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

Shine a Light:

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

Other trail running items include:

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

Additional resource – Trail Running First Aid Kit 

Start Slowly

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

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

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

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

A complete beginner?

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Hydrate All the Time

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

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

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

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

Trail Running Safety

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

To stay safe on the trails, do the following:

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

Practice Good Trail Running Etiquette

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

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