Beginner Runner

Summer is a great time for running.

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

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

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

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

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

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

Heat Stroke in Runners Explained

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

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

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

Treating Heat Stroke When Running

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

1. Out Of The Sun

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

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

2. Elevate

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

3. No Clothing

Remove any tight or extra clothing and equipment.

4. Drink

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

Don’t guzzle, though, but take sips.

5. Apply Cold

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

Seek Medical Help

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

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

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

How To Prevent Heat Stroke When Running

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

After all, prevention is better than cure.

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

Enjoy!

Stay Well Hydrated

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

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

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

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

Here’s how to keep your body well hydrated:

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

What’s more?

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

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

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

Additional resource – Running in the sun

Check The Heat Index

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

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

The higher the index, the hotter the weather feels.

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

Also, consider the pollution level.

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

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

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

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

Additional resource – Sodium for for runners

Dress Right

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

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

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

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

What’s more?

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

Protect Your Head

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

This also helps reduce the risk of the sunburn.

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

How about A visor?

Often a hat is too constrictive and may trap heat.

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

Additional Resource – Running in polluted areas

Be Patient

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

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

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

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

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

Additional resource – Ice bath for runners

Pay Attention to Your Body

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

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

These include:

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

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

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

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

Stay safe out there!

Conclusion

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

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

It’s really up to you.

In the meantime, thank you for dropping by.

Keep running strong.

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

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

The answer might surprise you.

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

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

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

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

The Truth Behind Runners Face

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

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

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

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

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

Let’s get to the truth.

Why Do Runners Look Old – The Free Radical Theory

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

Is It Hopeless?

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

So, what qualifies as extremely intense?

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

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

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

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

Additional resource – Vitamin D for runners

The Sun

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

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

Air Pollution

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

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

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

Does age-dynamic movement accelerate facial age impression?

The Relationships between Age and Running Biomechanics

The Facial Aging Process From the “Inside Out”

The Science and Theory Behind Facial Aging

How to Protect Your Face When Running Outdoor

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

Use Sunscreen

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

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

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

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

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

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

Wear A Hat And Sunglasses

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

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

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

Don’t Run Shirtless

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

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

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

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

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

Eat Lots of Antioxidants

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

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

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

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

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

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

Runners Face – The Conclusion 

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

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

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

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

Thank you for dropping by.

Keep running strong.

David D.

Winter running is no easy feat, especially for runners who have breathing problems during cold weather.

In fact, most runners—except for the lucky ones living in moderate climate regions—often experience issues such as a runny nose, restricted breathing, burning lungs, and a dry throat when braving the cold.

For these reasons (and some), many shy away from winter running.

But, that’s no excuse to stop running altogether.

Here are the guidelines you need to keep the cold air from taking your breath away.

By implementing the following tips, you’ll be able to breathe better throughout your outdoor winter workouts.

But before we do that, let’s first look at what happens to your body when exercising outdoors in the cold.

The Difficulty Of Running in Winter

There’s a common belief that running in cold weather can do more harm than good.

Some beginner runners even worry that breathing the cold air will freeze their lungs and lead to immediate disaster.

But here’s the reality: the fear of frozen lungs is somewhat exaggerated. Running in sub-freezing temperatures might be uncomfortable, but it’s not typically dangerous. Severe lung damage due to cold air is only a concern in extreme subfreezing conditions.

In such conditions, which generally occur at temperatures below 4°F (-15°C), outdoor exercise is not advisable. This is because your body may struggle to sufficiently warm the air before it reaches your lungs, among other potential issues that can arise.

However, it’s worth noting that the chances of you running in such extreme freezing conditions are quite slim—unless you happen to live in an exceptionally cold region. So, while running in winter may be a bit uncomfortable at times, it’s generally safe.

The Process of Air “Warm-ups”

Your body’s pulmonary system is pretty impressive when it comes to dealing with cold air. Here’s how it works

When you inhale cold air, whether during exercise or just going about your day in chilly weather, your body’s respiratory system springs into action. Your nose, mouth, throat, and the cells lining your windpipe, or trachea, all play a crucial role in warming up the incoming air.

By the time that cold air travels from your nose or mouth down to the bottom of your trachea, it’s already been warmed significantly and is close to your body’s internal temperature. Your body works diligently to make sure the air you breathe is comfortable for your lungs.

On the exhale, regardless of the temperature and humidity of the surrounding air, you breathe out air that is close to your body temperature. This natural process ensures that your lungs are exposed to air that won’t shock or harm them, even in cold conditions.

How to Breathe While Running in The Cold

Although research shows that exercising in the cold won’t do permanent damage to your lungs—running in the winter is no walk in the park.

That said, before you start thinking about skipping outdoor running altogether, know that the downsides are manageable and are by no means a valid excuse to skip your training.

Without further ado, here is how to breathe right when running in the winter.

Additional resource – Your guide to Runners cough

Use A bandana, Scarf, or Balaclava

Chilly weather and frosty air can really take a toll on your run, especially if it leaves your lungs burning or triggers some serious coughing fits. But fret not, fellow runners, there’s a simple solution: wrap up with a moisture-wicking neck warmer, scarf, or trusty bandana.

Why is this gear so darn helpful, you ask?

Well, picture this: as you venture out into the icy abyss, your bandana or scarf becomes your trusty sidekick, shielding your precious lungs from the frigid air. It’s like a warm, cozy hug for your respiratory system.

But it doesn’t stop there. These nifty accessories do more than just block the chill. They’re like lung superheroes, swooping in to humidify the cold, dry air you inhale and recycle the moisture from your exhales. The result? The air you breathe is not only warmer but also easier on your lungs.

Now, when your lungs feeling extremely cold, consider the merino wool balaclava. This bad boy covers your mouth, nose, ears, and head, providing you with full insulation. It’s not just about staying warm; it’s also your shield against frostbite on those rosy cheeks and kissable lips.

Okay, let’s address the elephant in the room. Sure, you might resemble a mysterious bank robber out of a movie, but hey, you’ll be toasty warm, comfortable, and definitely not hacking up a lung.

And here’s the best part – there’s a whole world of neck-warmers, bandanas, scarfs, and balaclavas out there, sporting designs to match your personal preferences. You can protect your health, stay stylish, and conquer the winter run – all in one fell swoop. So, go ahead, embrace the cold, and keep those lungs happy.

Inhale Through the Nose & Exhale Through the Mouth

When it comes to the art of breathing while running, I’ve usually recommended taking in those sweet lungfuls of air through both your nose and mouth. But hold onto your hats because cooler temperatures might call for a different approach.

In fact, when you’re out there braving the cold, consider this: inhaling solely through your nose could be the winning strategy.

Here’s the scoop on why it works. Breathing in through your nose can actually do a fantastic job of warming up and humidifying the icy air. You see, as that frigid air embarks on its journey to your lungs, it’s got quite a distance to cover. And that’s a good thing. It gives it more time to get toasty and moist as it winds its way through your nasal passages and those nifty little cells lining your windpipe.

Nasal breathing isn’t just about heating things up; it’s a master of maintaining your body temperature too.

Now, here’s the catch – it won’t let you inhale as much oxygen as the mouth can manage. This becomes especially apparent when you crank up the intensity of your run, like when you’re tackling those grueling intervals or conquering hill reps.

So, here’s the game plan for those frosty days. If you find yourself in the midst of an extreme cold snap, consider dialing down the intensity a notch. This will help you avoid those desperate gasps for air. Keep your workouts cruising along at a conversational pace. And when the conditions are just right, and the breathing feels easy, then, my friend, you can crank up the intensity to your heart’s content.

Are You Asthmatic?

Feeling like you’ve tried everything but still finding yourself gasping for breath in the chilly air? Well, it might be time to consider whether you’re dealing with asthma or another pulmonary issue.

You see, when you inhale that dry, icy air, it can be a real irritant to your throat. It might even lead to inflammation and damage, triggering an asthmatic response.

If this sounds like your situation, it’s crucial to consult with your doctor for a thorough check-up. They’ll be able to determine if asthma is the culprit, and, if so, they can prescribe medication and maybe even an inhaler to help you out.

But asthma isn’t the only condition that can put a damper on your cold-weather runs. Here are a few others you should be aware of:

• Cardiovascular Disease: If you’re dealing with heart issues, it’s best to avoid running in the cold. The extreme temperatures can strain your heart and potentially worsen your condition.
• Exercise-Induced Bronchitis: This nasty condition can rear its ugly head when you work out in chilly weather. It’s characterized by chest tightness, coughing, and wheezing. Not fun, right?
• Raynaud’s Disease: This one messes with your blood circulation, leading to numbness and pain in certain parts of your body. Running in the cold can make these symptoms even worse.

So, if any of these health issues sound familiar, it’s time to think twice about those frosty jogs and consider alternative indoor workouts instead.

A Better Alternative

It’s all about making the right choice for your comfort and well-being, my fellow runner!

When you’re standing there, all bundled up, contemplating a chilly run, just remember: you have options! If the cold weather isn’t vibing with you, it’s totally okay to skip that run and live to hit the pavement another day.

Consider shifting your workout indoors to the cozy gym. You don’t have to be a running martyr!

Treadmills, as much as they might get a bad rap from some runners, are actually fantastic machines. They’re like your trusty sidekick for year-round, consistent training. Who wouldn’t want that, right?

So, remember, it’s not about battling the elements; it’s about making smart choices for your fitness journey. Whether you’re out conquering the cold or rocking it indoors on the treadmill, you’re still making strides toward your goals. Keep it up!

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

Here’s the truth.

Running programs are super helpful.

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

But here is the bad news…

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

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

That said, today I got you covered.

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

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

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

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

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

So, are you excited?

Then here we go.

How to Make a Running Plan – The Rules

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

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

Couldn’t be further from the truth.

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

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

Get it?

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

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

5 Steps To Help You To Create a Running Program

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

Step. 1 – Assess your Fitness and Health

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

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

Not the other way around.

Otherwise, you’re heading in the wrong direction.

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

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

Questions to Ask

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

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

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

Judging the Answers

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

Congratulations!

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

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

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

For that, check these two posts:

Post 1

Post 2

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

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

That’s the cardinal rule of safe training.

You should never ignore it.

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

Step. 2 Assess Your Time/Schedule

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

These questions can help.

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

Scheduling Your Running Workouts

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

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

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

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

Prioritize, Prioritize, Prioritize

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

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

Additional resource – Guide to running slang

Step. 3 Set The Right Goals

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

Of course not.

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

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

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

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

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

To clarify your goals, answer the following:

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

Make your Goals Smart

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

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

Here are a few examples to consider:

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

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

Keep It Simple, Stupid!

Just don’t get me wrong.

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

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

Step. 4 Choose The Running Workouts

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

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

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

Build Your Base

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

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

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

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

Do a Variety of Workouts

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

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

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

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

Running Workouts

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

The Cross Training

Pick three days for cross training or active recovery.

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

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

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

Here is a list of cross training sessions to consider:

• Strength training
• Swimming
• Agility ladder training
• Spinning
• Yoga
• Rowing
• Pilates
• Foam rolling
• Etc

Step. 5 Choose a Weekly Running Schedule

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

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

Beginner Runner Plan

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

Intermediary Runner Plan

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

Advanced Runner Plan

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

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

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

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

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

Commit To Paper

Commit your plan to paper.

In my experience, written plans work better.

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

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

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

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

Having trouble with the plan?

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

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

Dealing With Training Cycles

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

Enter Recovery Week

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

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

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

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

For more on recovery, check my post here.

Bonus Tip: How Do I Become a Better Runner?

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

Why?

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

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

Here’s what it includes :

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

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

How to Make a Running Plan – The Conclusion

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

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

In the meantime, thank you for reading my post

David D

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

Then you’re in the right place.

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

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

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

Why?

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

Here’s the good news.

Keeping a running diary is no rocket science.

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

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

Are you excited?

Then here we go.

Why & How To Keep a Running Journal 

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

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

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

Know Your Goals

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

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

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

Monitor Your Progress

A training log can be your best tool for reference.

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

Monitor Injuries

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

After all, overuse running injuries do not happen overnight.

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

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

Boost Your Performance

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

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

Hold You Accountable

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

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

Less Confusion

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

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

Keep Track.

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

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

Monitor Injuries

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

Helps you Find weaknesses

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

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

Choosing The Format Of A Running Journal

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

So, what kind of workout log should you use?

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

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

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

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

The Easy Way

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

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

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

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

Digital Tracking

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

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

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

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

Use an app. Like MyFitnessPal or FitDay.

Go online. Join a website or forum.

Examples include  DailyMile.com and MapMyRun.com.

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

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

Just whatever you choose.

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

You get it.

What to Log? The Main Running Data to Monitor

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

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

Here are a few of the details to include:

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

The Minimum to Keep Track of

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

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

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

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

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

New to Running? Start Here…

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

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

 Click HERE to check out my Runners Blueprint System today!

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