I know the mileage thing can feel confusing when you’re just starting out.

How much is too much? What if you feel great—should you do more? What if you feel like roadkill after 5 minutes?

I’ve coached tons of new runners through this, and trust me—these are normal questions. Let’s knock them out one by one.

How Many Miles Should I Run in My First Week?

If you’re fresh off the couch, or just now making running a regular thing, don’t go big out the gate.

Start around 6 to 8 miles spread out over the week. That could be two or three runs—maybe something like 2 miles Tuesday, 2 Thursday, 2 Saturday. Or 3 runs of 2–3 miles if you’re feeling a bit more ready.

That’s it. Seriously. You’re not proving anything here except that your joints and muscles can handle the pounding.

Now, if even that feels like too much? No problem. Drop it to 3–4 miles total. Maybe walk-run the whole thing. I’ve had runners start there and end up finishing half marathons six months later.

The goal of week one isn’t distance—it’s rhythm. Show up, feel it out, and see what your body says.

How Many Miles Per Week After That?

Everyone’s different, but a good rule of thumb for your first month is:

• Week 1: 6–8 miles
• Week 2: 8–10 miles
• Week 3: 10–12 miles

Stick to the ~10% rule. Don’t go from 10 to 20 in a week just because you had coffee and felt fired up. I’ve made that mistake and paid for it in shin splints.

By the end of the month, many beginners find their groove somewhere around 10–15 miles per week. That’s a solid place to build fitness, burn fat, and still have knees that like you.

Some folks—especially if they’ve done other sports—can reach 15–20 miles a week after a couple of months. Totally doable, as long as your body is handling the load.

But always listen to your legs more than your ego. If you hit 12 miles one week and everything aches, stay there for a while. The gains don’t disappear just because you’re not adding mileage every week.

How Do I Increase Mileage Without Getting Hurt?

This is where most runners screw up. They jump too far, too fast, and end up sidelined.

Here’s how to play it smart:

Stick to the 10% Rule

If you ran 10 miles last week, run 11 this week. Not 15. Not 18 because you felt inspired. Eleven. Keep it boring. That’s how you stay healthy.

Only Change One Thing

Add a day OR add distance—not both.
For example, either stretch your long run by a mile or run the same mileage but add a 4th day. Don’t get greedy.

Use Step-Down Weeks

Run more for two or three weeks, then back off. Like this:

10 miles → 11 → 12 → back to 9 → then up to 13 → 14…

Think of it like two steps forward, one step back. It keeps your body from crashing.

Extend Your Long Run First

Want to increase volume? Add a mile to your weekend long run. It’s easier on your body than making every run longer.

Watch Your Body Like a Hawk

Soreness that won’t go away, tired legs that feel like bricks, or a resting heart rate that’s climbing? Those are signs you’re pushing too hard. Back off now, or you’ll be forced to later.

Cross-Train for Bonus Volume

I’ve used this for runners who want more fitness but can’t handle more impact. Add swimming, biking, or elliptical on off days. It builds endurance without trashing your joints.

Bottom line: take your time. This is a long game. You’re not trying to break records in month one—you’re building a base so you can keep training without falling apart.

Should I Run Every Day?

No. Just no. Not when you’re starting out.

Your body needs time to rebuild after runs. Every single beginner I’ve worked with has performed better on 3–4 runs per week, not 7.

A good setup might look like:

• Run: Monday, Wednesday, Friday
• Long run: Saturday
• Rest or light cross-train: Tuesday, Thursday, Sunday

Even 2 days a week is fine at the start. You’ll be surprised how much that builds up over time.

Yes, I know it’s tempting to run every day when you’re excited. But trust me: more is not always better. More is often broken. Take rest seriously—it’s part of training, not slacking.

As the saying goes: “You get stronger in the rest, not the reps.”

How Do I Know If I’m Overdoing It?

Your body will throw up warning flags. Here are the ones to look for:

• Persistent soreness that doesn’t go away? Red flag.
• Sharp pain in joints? Stop immediately.
• Always exhausted even after sleep? You’re overcooked.
• Getting slower despite training? Classic overtraining.
• Mood swings or dreading your runs? That’s your brain waving the white flag.
• Can’t sleep or lost your appetite? That’s your nervous system saying, “Chill out.”

Been there. I once jumped my mileage too fast and felt like I had mono for two weeks. I slept 10 hours and still wanted a nap. I backed off, and boom—energy came back.

Don’t ignore the signs. Take an extra rest day, reduce your mileage, and get some recovery in—stretching, foam rolling, hot showers, even naps.

And if it’s a weird pain that changes your form, stop running and get checked out. No shame in that.

Should I Train by Distance or Time?

Great question. I’ve done both, and coached both. Here’s my take:

Distance is clean and measurable. If you’re training for a 5K, yeah, at some point you need to be able to run 3.1 miles. But chasing miles too soon can push beginners to overdo it, especially if you’re slower and it takes you a long time to finish.

Time is gentler and smarter for most beginners. Run 20 minutes. Or 30 minutes. Your body doesn’t know “miles”—it knows stress and effort. So 20 minutes at your pace is perfect, whether that’s 1.5 miles or 3.

When I first started, I switched to time-based runs just to keep myself sane. I’d go out for 25 minutes and not even care how far I went. No pressure. It helped me build endurance without the mental beatdown of slow mile splits.

You can mix both. A sample week might be:

• Tuesday: 30 minutes easy
• Thursday: 3 miles at tempo
• Saturday: 60 minutes long run

It all works. Pick what keeps you moving. That’s the win.

Let’s Hear From You

So, what’s your weekly mileage right now? Do you run by time or distance?

Drop a comment—I’d love to hear where you’re at and help you build a smart plan that fits your life.

Remember: this is your journey. No need to compare. Stay patient, stay consistent, and keep logging those miles—one step at a time.

Got questions about how running burns calories?

You’re not alone. I hear this stuff all the time from new runners. Let’s tackle the biggest ones in plain English.
(And yes, I’ve made every mistake in this department.)

Q1: Does running faster burn more calories?

Short answer? Yep. The faster you go, the more your body’s working—and the more calories it torches.

When you pick up the pace, your muscles demand more oxygen, your heart rate climbs, and everything inside you is fighting to keep up. So that mile you run at 7:30 pace is going to burn more than one run at 10:00. The research from UC Davis backs this up—it’s not just “bro science.”

But here’s the catch: faster also means more exhausting. If you’re gassed out after one quick mile, but can jog five slow ones, guess which one burns more total calories? Probably the five.

My approach? Mix it up. Some days I run slow and long. Other days I toss in intervals and run like I stole something. Both strategies help crank up the burn—you just have to train smart and build gradually. Don’t go from couch to sprint.

Your turn: What’s your go-to pace? Ever tried pushing just a little harder for a few minutes?

Q2: Treadmill vs. outdoor runs – which burns more?

Truth bomb: Running outdoors generally burns slightly more calories. That’s because you’ve got wind resistance, uneven roads, and sometimes hills. Your body’s doing more balancing and stabilizing.

But if you’re on the treadmill, just bump the incline up to 1%—that makes it pretty much equal. Research says so. I do this when I’m stuck inside and want to mimic road conditions.

That said, I’ve noticed my heart rate often runs a bit higher outside. Must be the Bali humidity, the traffic dodging, and the chaos of it all. Plus, outdoors feels more alive—it pulls more effort out of you without realizing.

Bottom line: both are good. Do what you’ll stick with. Just don’t forget that little incline trick on the treadmill.

Your move: Where do you run more—treadmill or outside? And how does it feel different?

Q3: How do I burn more calories when I run?

Here’s what I tell my runners:

• Go harder — Add speed bursts. You don’t need to sprint the whole time. Even short pick-ups spike your burn.
• Go longer — Time adds up. A 30-minute run beats a 15-minute one. Simple math.
• Climb hills — Gravity is a free coach. Uphills demand more from every step.
• Run more often — If you’re doing 2 days a week, try bumping it to 3 or 4. Just don’t run yourself into the ground.
• Use your arms — Drive them. They’re calorie burners too. Plus, you’ll look badass.
• Change it up — Fartleks, trail runs, terrain changes—they all keep the body guessing.

Oh, and here’s a trap: Don’t undo all that effort by face-planting into a 600-calorie muffin post-run. I’ve been there—finish a run, feel amazing, then slam a sugary latte and pastry combo that wipes it all out.

Now, I stick to something simple: protein shake, banana with peanut butter, or a good egg breakfast. Refuel smart.

What about you? What’s your go-to post-run snack? And does it help or hurt your goals?

Q4: Do you burn fewer calories jogging than running?

Technically, yeah. Jogging—think 10 to 13 min/mile pace—burns fewer calories per mile than hammering out sub-8-minute splits.

But jogging’s easier to recover from, so you might be able to go longer or more often. That evens things out. A 150-pound person jogging a 12-minute mile might burn 90–100 calories. That same person sprinting an 8-minute mile? Maybe 120–130.

When I first started, I was proud of my 11:30 mile. And I wasn’t burning huge numbers—but I was consistent. And that consistency got me leaner, faster, and stronger.

Also, don’t let anyone shame you for “just jogging.” You’re out there. You’re moving. That’s more than most people do.

What’s your current pace? Own it. Then build from there.

Q5: Will running get rid of belly fat?

Here’s the deal: You can’t pick where your body burns fat from. Trust me, I’ve tried.

Fat loss is global, not local. Your body decides where to take it from, and usually, the belly is one of the last places to shrink (which is frustrating as hell).

But yes—running helps. Big time. It torches calories, boosts metabolism, and can trim your waistline over time. It worked for me. My face leaned out. My legs got cut. My belly? Took time, but it did follow.

Also, running reduces visceral fat—the deep stuff around your organs. That’s the dangerous kind. Getting rid of that is a win for your health and your jeans.

Mix in core work too—not because it melts belly fat directly, but because it strengthens and tightens what’s underneath. Planks, leg raises, even basic sit-ups help.

And watch the sugar and junk food. You can’t outrun a garbage diet.

Are you seeing belly results yet? Be patient. It’s coming.

Q6: Is it better to run longer and slower or shorter and harder?

Honestly? Both work. The trick is knowing when to use each.

Long, easy miles build endurance and rack up calories over time. They’re safer for most people and great for mental clarity. I love my weekend long runs for that.

But short, high-intensity runs spike calorie burn fast—and they light up your metabolism for hours afterward. The “afterburn” effect is real.

If you only do long runs, your body adapts and becomes super efficient (which is kind of the opposite of what you want if weight loss is the goal). If you only go hard, you risk burnout or injury.

My winning combo when I was leaning down? One or two long runs a week, one interval or hill workout, and a couple of recovery days with strength or cross-training.

What’s your mix right now? Could you add just one new run type this week?

Final thought

Running for weight loss isn’t about being perfect. It’s about stacking small wins.

Run a little farther. Go a little faster. Make smarter choices after your run. And most of all—stick with it.

This game rewards consistency more than anything.

Now it’s your turn:
What’s been your biggest running win so far? And what’s your next milestone? Let’s hear it. Drop a comment.

If your main goal is to torch more calories on your runs (and maybe drop some stubborn fat in the process), here’s what I’ve seen work—both in my own training and with the runners I coach.

These are no-fluff strategies that help you crank up the burn without blowing up your body.

Mix in Some Intervals

Running the same pace every day? You’re leaving results on the table.

Try adding intervals once or twice a week. Nothing fancy—start with 1 minute fast, 2 minutes easy. Even 20–30 seconds hard is a solid start if you’re just getting into it.

The real benefit? That spike in heart rate carries over. You’ll keep burning calories long after the run, thanks to something called the afterburn effect (yeah, it’s a real thing—check out the Cleveland Clinic if you want the science).

Intervals work. They’re fast, brutal, and efficient. Just don’t overdo it too soon. Recovery matters just as much.

Coach’s Tip: Start small. One or two rounds. Focus on effort, not perfection.

Hit the Hills (Yeah, They Suck—But They Work)

Hills are like burpees for runners—nobody likes them, but they get results. Running uphill fires up your glutes, hamstrings, calves… and your heart rate will shoot up fast.

More effort = more calories burned.

• If you’ve got a local hill, try running up for 30–60 seconds hard, then walk back down. Repeat.
• On a treadmill? Crank that incline to 4–6%, run for a minute, then flatten it out. Rinse and repeat.

Over time, you’ll feel stronger. And your usual runs? They’ll start feeling way easier.

My Reality: The first time I added hill repeats, I hated every second. But I also saw my endurance shoot up in just a few weeks. Worth it.

Stretch That Distance (But Don’t Go Crazy)

If you’re running 2 miles now, see if you can stretch one run a week to 3… then 4.

Doesn’t have to be a huge jump—just adding 5–10 minutes to one run can boost your weekly burn.

Just be smart about it. No need to double your mileage overnight. Stick to that old-school 10% rule: don’t increase your total weekly distance by more than 10% per week.

My Weekend Hack: I doubled my weekend long run from 30 to 60 minutes, and it made a real dent in my fat loss. Plus, I started crushing my weekday runs with less fatigue.

Don’t Let Your Body Get Lazy – Switch It Up

Here’s the truth: your body gets comfortable. Same loop, same pace, same everything—and boom, you stop seeing progress.

So mix things up:

• Try trails.
• Do a track session.
• Run a beach route.
• Toss in a Fartlek (that’s just a fancy Swedish word for “speed play,” by the way).

Varying terrain challenges new muscles, and changing pace breaks up efficiency plateaus.

Coach Moment: One week, I’ll hit the trails. The next, I’m hammering 400s at the track. Keeps it fresh, keeps you progressing.

Tighten Up Your Form

I know what you’re thinking—“Wait, better form means less effort… doesn’t that burn fewer calories?”

Sure, maybe per mile. But good form keeps you healthy. That means more miles, more intensity, and fewer days on the couch nursing an injury.

Here’s what I focus on: upright posture, relaxed arms, midfoot strike.

And cadence. If you’re plodding along at 150 steps per minute, try bumping it up closer to 170–180. According to Runners World, that range encourages smoother form and less overstriding, which helps keep you injury-free and efficient.

Real Talk: Fixing my form and hitting that 175 cadence? It made speed work feel smoother and let me train harder without blowing up.

Use Music or a Buddy to Push Further

Not everything is about biomechanics and heart rate. Sometimes, it’s just about what gets your butt out the door—and what keeps you going an extra mile.

Your favorite pump-up playlist or a running partner who won’t let you quit can make all the difference.

I’ve run further just because the right song hit at the perfect time. I’ve sprinted the last 200 meters of a run I wanted to quit—just because a buddy dared me.

No Science Needed: It works. Use what motivates you. That’s the point.

Want a Real Challenge? Try a Weighted Vest (Carefully)

This one isn’t for beginners, and definitely not if you’ve got any joint issues. But if you’re already consistent and injury-free, adding a small weighted vest on hikes or easy runs can crank up the intensity.

I’m talking 5–10% of your body weight. Nothing crazy. It makes your body work harder and burns more calories.

But here’s the deal—don’t overdo it. I rarely use it, and when I do, it’s for short incline hikes or walks.

Fair Warning: Respect your joints. This is a tool, not a shortcut.

And Don’t Forget the Food Side of the Equation

Look, you can run all you want, but if you reward every 300-calorie run with a 500-calorie cookie, you’re spinning your wheels.

That post-run hunger (“rungry,” as we say) is real—so plan ahead.

Eat smart. Focus on protein and fiber to stay full. Don’t eat like a monk, but don’t eat like it’s Thanksgiving every time you finish a run either.

My Rule: Enjoy food. Celebrate after races or long runs. Just don’t celebrate every Tuesday jog like it’s your birthday.

Now, I want to hear from you.

What’s your current run routine? Are you mixing it up? Trying hills? Intervals?

Drop a comment or question—let’s dial in your plan and get you burning more with every mile.

Ready to push it?

Let’s go.

The Mental Marathon: More Than Just Miles on Your Feet

People say marathons are 80% mental and 20% physical. I don’t know if there’s a way to prove that ratio, but I can tell you this from experience—your mind is just as much in the race as your legs are.

I’ve coached runners through their first 26.2 and toed that starting line myself more times than I can count. And every time, it’s a battle not just against the course, but against the noise inside your own head.

Training Will Mess With Your Mind—And That’s Part of the Deal

Marathon prep isn’t just about building mileage. It’s about building grit. One week you’re feeling unstoppable after crushing a 16-miler, thinking you might secretly be Eliud Kipchoge’s long-lost cousin.

The next week? You bonk halfway through a long run, legs cramp, your stomach turns, and you start questioning why you signed up at all.

I’ve been there. I still remember a brutal long run in the Bali heat. It was supposed to be 18 miles. I gave out at mile 12. Sat on the curb, completely wiped, shirt soaked through, and mentally spiraling: “You’re weak. You’re not cut out for this. What made you think you could run a marathon?”

That run nearly broke me—but I refused to let it define the whole training cycle. I scribbled in my journal later that night, broke down what went wrong (rookie mistake: no breakfast, blazing 90-degree weather), and reminded myself it was just one bad day. Not a failure—just feedback.

Then I texted a running buddy and told him what happened. He hit me back with:

“Shake it off, bro. One run doesn’t erase the miles you’ve already banked. You’re in it. Trust your training.”

That single message flipped the script in my head.

And that’s the kind of support you need when training for a marathon—people who remind you of the big picture. If you don’t have a local crew, find an online one. The r/MarathonTraining subreddit has saved my sanity more than once.

Those folks are brutally honest and incredibly uplifting. You’ll see you’re not the only one second-guessing everything at 5 a.m. in soggy shoes.

Listen—mental fatigue is real. And just like you train your quads and lungs, you train your brain to stay in the game. You learn to recognize the voice that says “Quit” and say, “Not today.”

One of my favorite quotes?

“The marathon isn’t about racing others. It’s about conquering yourself.”

That one hits home every time.

Night Before the Race = Butterflies + Chaos

Let’s fast-forward to the night before race day.

You’re lying in bed, tossing around, heart pacing faster than any warm-up jog you’ve ever done. “What if I oversleep? What if I hit the wall? Did I train enough?”

Welcome to the party—every marathoner knows that pre-race anxiety. I still get it, even after all these years.

But here’s what I remind myself—and my athletes—every single time: If you’ve made it to the starting line, the hardest part is already done.

You showed up for months. You ran in the rain, the dark, the heat. That matters more than any perfect taper.

The start area? It’s pure nerves and excitement. Everyone’s pacing around, triple-checking their gear, sprinting to the porta-potty line like it’s the real race. That energy is electric—use it. Don’t fight the nerves. Turn them into fuel.

And hey, I’ll admit something a little cheesy. For one of my marathons, I wrote a note to myself the night before. Folded it up and tucked it in my pocket.

“You earned this. Enjoy every damn mile.”

I pulled it out that morning, read it while waiting in the corral, and it grounded me. Corny? Maybe. But it worked. Sometimes we need our own voice cheering us on.

I’ve seen runners tear up at the start line—and definitely at the finish. One woman on Reddit wrote, “I never cry… but I cried at both the start and the end of my first marathon.”

I get it. You train for months, sacrifice weekends, mornings, and comfort—crossing that start line is emotional. And the finish line? That’s something else entirely.

The Emotional Middle Miles: Where the Real Battle Begins

Let’s talk about the hardest part of the marathon—not the first mile, not the finish line—the grind in the middle.

You’re rolling through mile 8 or 9, feeling decent, soaking up the crowd energy, thinking, “Maybe I’ve got this.” Then you hit mile 14. Or 17. And it starts creeping in.

“Still double digits left? My legs are heavy. Is that a cramp? Maybe I’ll just walk…”

This is where your mental game makes or breaks your day.

The Journal of Sports Science & Medicine actually looked at this. They found that psychological strategies like self-talk and mental chunking significantly improved marathon finish times and reduced the perception of effort.

In plain English? What you say to yourself matters. And how you break up the race makes it manageable.

I use what I call the “Mile-by-Mile Rule.” Don’t think about the 10 miles ahead. Just run the one you’re in.
“Just get to 18… now 19… keep your form. Breathe.”

If I’m really struggling, I go back to my “why.” I picture the finish line. I visualize the high-five, the medal, the cold banana. Sometimes I even imagine my girlfriend waiting at the finish, proud look on her face—even if she’s not actually there. That image pulls me forward.

And mantras help. Mine changes with the race, but one I use often is:
“Strong. Calm. Forward.”
I repeat it every few steps when things get rough.

You’ll bargain with yourself out there. But remember—you trained for this. You’ve got the tools. You’ve built the strength, physically and mentally.

The Final Stretch: Where Everything Hurts—and Everything Matters

Let’s talk about mile 25.

At that point, your body’s basically throwing a tantrum. Your legs? Done. Your brain? Half fried. But deep down, you know you’re going to finish. It’s a wild mix of pain, grit, and pride that hits harder than any speed workout.

I’ve had moments during mile 25 where my throat got tight for no reason, and suddenly I was on the verge of tears. Not because something was wrong—just because everything I worked for was about to become real.

Months of training, all those early mornings, all the sacrifices… and here I was, about to cross the damn line. That feeling? It hits different.

And trust me, even the so-called “tough guys” break down. I’ve seen it. I’ve felt it. I’ve watched folks who wouldn’t flinch in a fistfight turn into puddles at the finish line.

One Reddit post I read said it perfectly:
“I was an emotional wreck and broke down in tears as soon as I reached the finish—I saw a photo of myself and I was visibly crying, medal around my neck.”

That’s real. A marathon strips you bare—physically, mentally, emotionally. You’ve got nothing left to hide behind. And when the body shuts up, the heart speaks.

Some folks don’t even cry at the line. It hits them later—maybe an hour after, or in the shower, or two days later when they’re scrolling through race pics and it finally sinks in.

That was me during my first 26.2. I didn’t sob, but my eyes welled up and my chin quivered when that volunteer slipped the medal over my head. In that instant, I flashed back to all the times I wanted to quit training. All the runs where I told myself “just one more mile.” Now, here I was—finished, changed, and full of something I can only call pride. Not ego. Just the pure kind that says, “I earned this.”

Camaraderie at the Line: The Silent Brotherhood (and Sisterhood)

Another thing that hits hard? The people.

I love watching runners high-five total strangers, hug like old friends, or just collapse next to each other with nothing but mutual respect. One time, a guy tapped me on the shoulder after a race and said, “Dude, I was pacing off you for the last 2 miles—you kept me going.” We never spoke during the run. But in that moment, we clasped hands like war buddies. Instant connection.

That kind of thing gives me chills. Because running a marathon isn’t just your journey—it’s our journey.

After the Finish: The High, the Low, and the “Now What?”

Now let’s be real about what happens afterward. You’ll feel like a champion. You’ll wear your medal like it’s Olympic gold. You’ll swap stories with friends, post your sweaty selfies, and eat everything in sight (as you should).

But then… maybe, you’ll feel a little off.

That’s the post-marathon blues, and yep—it’s a thing.

You spent months chasing this big goal, and suddenly it’s behind you. That empty feeling? It’s normal. Doesn’t mean you’re ungrateful—it just means you’re human.

My advice? Soak it in. Write down everything while it’s fresh—how you felt at mile 10, what worked, what didn’t. I write a race recap after every marathon, even if no one ever sees it. It’s part therapy, part celebration.

Celebrate right. Eat the junk. Get a massage. Let your body breathe. And don’t worry if your non-runner friends don’t quite get it. Call someone who will.

I usually call my dad. He’s not a runner, but he listens to my blow-by-blow of every mile and tells me he’s proud. That phone call always hits home.

And if you do feel a little down? That’s okay. Set a new goal only when you’re ready. Doesn’t have to be another marathon—maybe it’s a trail race, a 10K, or even something totally different. Just give yourself the time to feel proud. You earned that.

My Most Emotional Finish Ever: Bali

I want to share one finish that’ll stay with me forever. It wasn’t my fastest marathon—but damn, it was the most meaningful.

A few years back, I ran the Bali Marathon. Brutal heat. I was dragging hard by mile 24 and already knew I’d missed my goal time. I was disappointed, honestly.

But then, just as I turned a corner near the finish, I saw a group of my running students—people I had coached for their first 5Ks and 10Ks—holding up a hand-made sign that read:
“Coach David – You Inspire Us!”

I nearly lost it.

These were people I had encouraged to start running, and now they were out here cheering for me. In that moment, the fatigue disappeared. I smiled—maybe the first real one all day—and picked up the pace. I didn’t care about my time anymore. I ran that last stretch for them.

When I crossed the line, I raised my fist and let out a loud “YES!” Total cheesy movie moment, I know—but I meant it. I hugged every one of those students afterward. They said I inspired them. I told them they were the reason I finished strong.

That race reminded me what running is really about. It’s not about the clock. It’s about showing up. It’s about connection. And sometimes, it’s about finding strength in the people who believe in you—especially when you’ve got nothing left in the tank.

Final Thoughts: The Emotional Side of the Marathon

If you’re heading into your first marathon (or your tenth), prepare for more than sore legs. You’re going to experience a full-blown emotional rollercoaster. Fear, doubt, loneliness, joy, pride—it’s all part of the ride.

But here’s the thing: the marathon doesn’t just test your body—it changes you.

It will make you tougher. It will make you honest with yourself. And if you let it, it’ll show you what you’re really capable of.

So embrace the pain. Celebrate the finish. And don’t be afraid if the tears show up.

They’re part of the magic.

Look—nobody just wakes up and bangs out 26.2 miles unless they’re looking for a full-body breakdown. This distance demands respect.

But if you’ve got a plan, some grit, and a little patience, I promise it’s doable. I’ve coached tons of runners through it—and I’ve run my fair share of marathons too.

Let me break it down.

1. Start by Building a Base

Before jumping into any real “marathon training,” you need a solid running base. That means running a few times a week (I’d say minimum three) and building up your mileage slowly.

You don’t need crazy volume yet—but you should feel pretty steady running 15–20 miles total per week.

When I first got the marathon bug, I didn’t jump into some fancy plan. I spent six months just turning myself from a hobby jogger into a real runner. I remember when I first hit double digits—10 miles felt like I’d climbed Everest.

And honestly? That kind of progress is what gives you the confidence to chase 26.2.

Keep the pace easy. Don’t worry about speed. Focus on running often and staying consistent.

Think of it like laying bricks before building a house—you need a solid base or it all crumbles later.

2. Lock In a Plan (Usually 16–20 Weeks)

Once you’ve got your base down, it’s time to follow a structured training plan. Most marathon programs are about 16 to 20 weeks long—around four to five months.

This is where the real buildup happens.

I always recommend using a trusted plan. Hal Higdon has some great free ones, and if you’re brand new, the “Couch to Marathon” style plans work too.

The idea is simple: slowly increase your weekly mileage, usually peaking somewhere between 35 and 50 miles a week. More if you’re aiming for time goals. Less if you’re just trying to survive the distance.

Back when I trained for my first marathon, I printed out Hal’s Novice plan and stuck it to my wall. I’d cross off each day like a checklist.

Something about seeing “Saturday: 14 miles” made it feel more real. You’ll build up your long runs gradually—maybe 10 miles one week, 12 the next, then cut back to recover. That’s where the magic happens.

One of my coaching clients once told me, “What used to feel like the longest run of my life is now just another Tuesday.” That’s marathon training in a nutshell.

3. Respect the Long Run

The long run is the king of marathon training. This is your weekly chance to get uncomfortable and build the kind of endurance you’ll need on race day.

Most plans work you up to a max long run of 18–20 miles. That’s plenty. You don’t need to run the full 26.2 in training. On race day, adrenaline and crowd energy will carry you that final stretch.

I’ll never forget my first 15-miler. I barely slept the night before—I treated it like race day. I mapped out a route along Bali’s coast and told myself I was “just going for a sightseeing run.”

Spoiler: the last 2 miles were rough. But I got it done. Then the next week, I went longer. And longer. That’s how you build confidence.

Use these long runs to test your fueling. I learned the hard way—bonked hard around mile 17 once because I forgot to bring gels. Not fun.

Keep your long runs at an easy, conversational pace. This isn’t where you go for glory. If you have to walk, walk.

Some runners even follow the run-walk method from the start (shoutout to Jeff Galloway).

Long runs teach your body and your brain that you can go the distance. That’s everything.

4. Mix It Up – Speed, Strength, and Cross-Training

Long runs matter most, but variety will keep you balanced—and uninjured.

Your week should include a mix of easy runs, some medium ones, and maybe one “quality” session. That could be tempo runs, intervals, or fartlek (which is Swedish for “play” and basically means unstructured speed bursts). Even a few faster strides at the end of an easy run can make you feel snappier.

Personally, I love tempo runs. Holding a “comfortably hard” pace for a few miles teaches your brain to stay calm when your legs start complaining. It builds strength—and confidence.

Also: strength training. Don’t skip it. Two short sessions a week can bulletproof your body. I do squats, lunges, calf raises, planks—you don’t need fancy gym gear. Just your bodyweight is enough to build resilience.

Cross-training? Great for your off days. I’m talking cycling, swimming, yoga, hiking—anything that gets your heart rate up without pounding your joints. I’ve had weeks where a pool saved my training when my shins were cranky.

5. Recovery is Non-Negotiable

Here’s a mindset shift that took me years to learn: rest isn’t weakness. Rest is training. It’s when the gains happen.

You need at least one full rest day per week. Maybe two. That’s not optional. And sleep? That’s when the real recovery magic kicks in. Get your 7–9 hours. No debate.

Back in the day, I thought more miles = more progress. So I’d squeeze in runs on my rest days. What did that get me? Tight IT bands and burnout. Lesson learned.

I now plan “cutback weeks” every few weeks to let my body reset. I use foam rollers, yoga mats, compression socks, and, when I can afford it, a good sports massage.

Nutrition plays a big role too. After long runs, I down a smoothie with banana, berries, yogurt, and protein powder. If I don’t, I feel like a zombie for the rest of the day. And in hot places like Bali, I’m always sipping electrolytes. Hydration isn’t just for race day—it’s daily.

6. The Taper: Trust It

The last two to three weeks before your race, you’ll start cutting mileage. That’s called the taper—and yes, it feels weird. You might feel lazy or even sluggish. Don’t panic. That’s normal.

This is when your body heals, absorbs all that training, and gets fresh for race day.

I always get a little twitchy during taper week. I start noticing “phantom” aches or get worried that I’m losing fitness. But every time, race day rolls around and I feel like a beast.

Trust it. The work is done. You’re sharpening the knife, not putting it back in the drawer.

During taper, I take care of the boring stuff—check my gear, break in my shoes, plan logistics. I also visualize the race. Picture the start line. The finish. The moment you realize, “I’m actually doing this.”

Final Thoughts

No training plan is set in stone. Life gets in the way—injuries, travel, work. Miss a run? It’s not the end of the world. I once missed a full week with the flu before my first marathon. Thought it would ruin everything. It didn’t.

Marathon training is a journey. You’ll have good days and rough days. But every single mile gets you closer.

So, what’s your next step? Are you building your base? Picking a plan? Eyeing race day?

Let me know—I’d love to hear where you’re at.

You’ve got this. One step at a time.

Pacing Strategies: How to Survive 26.2 Without Getting Wrecked

Let me tell you straight: the marathon isn’t just about running—it’s about how you run it. The distance is a beast, and if you go out too fast, you’ll pay for it later. Hard.

There’s an old saying in the marathon world: “The real race starts at mile 20.” And it’s true. If you’ve managed your energy well up to that point, great—you’ve got a shot at finishing strong.

But if you’ve burned too hot too early, those last 6.2 miles will break you.

So here’s how I teach pacing to runners I coach—and how I run marathons myself:

Start Slower Than You Think

On race morning, the adrenaline is pumping. The crowd’s buzzing, you’re fresh from the taper, and suddenly you feel like Superman. Don’t fall for it.

That first mile will lie to you. Everyone feels amazing at the start. I’ve seen it a hundred times—runners shooting off like it’s a 5K.

Do yourself a favor: hold back. Think jog pace for the first few miles, even if it feels too easy. That’s the golden rule.

Ideally, aim for a negative split or even pacing—meaning you run the second half of the race as fast or faster than the first.

If your target pace is 10:30 per mile, cruise through miles 1–2 at 11:00. Settle into goal pace around mile 3 or 4. That “slow” start pays off when you’re still moving at mile 22 while others are melting down.

I learned this the hard way. During my first marathon, I got sucked into the fast pack early. Felt great… until mile 18. Then I crashed. Big time.

Next race, I made myself take it easy—what felt like a shuffle for the first 5K. People flew past me, but I kept repeating, “Run your race.” By mile 20, I was passing most of them back.

Pro tip: Ask yourself, “Am I running the first half faster than I’m willing to run the second?” If the answer is yes, slow down.

Break the Beast Into Chunks

26.2 miles is overwhelming if you think of it as one long grind. So don’t. Break it down into smaller battles.

Here’s what works for me: I run the marathon as two races—a 20-miler and a 10K. The first 20 miles are all about staying calm and controlled. The final 10K is when I dig deep.

Another way to slice it? Go by thirds:

• First 10 miles: Find your rhythm.
• Middle 10 miles: Hold steady.
• Final 6.2 miles: Throw down what’s left.

Some runners use time blocks, like “just focus on the next 30 minutes.” Others assign meaning to each mile—“Mile 4 is for my sister, Mile 5 is for Coach.”

It sounds cheesy, but in the pain cave, those little tricks matter.

A friend of mine splits her races by landmarks: halfway point, then mile 20, then “just 10K to go.” Even spectators get it—around mile 20, you’ll see signs like, “Just a 10K left. You’ve done this before!”

And that’s the truth. I’ve trained my brain to think: “You’ve run hundreds of 10Ks. One more? No big deal.”

My personal system looks like this:

• Miles 1–5: Warm-up jog.
• Miles 6–13: Lock into rhythm.
• Miles 14–20: Test begins.
• Miles 21–26.2: Victory lap… well, let’s call it that to stay positive.

It doesn’t feel like a victory lap—but labeling it that way tricks my brain into believing the finish is inevitable.

Don’t Get Cocky in the Middle Miles

Once the adrenaline wears off and you’re cruising along between miles 5 and 18, that’s when runners make sneaky mistakes. You feel good. Maybe too good. And then you start speeding up.

That “comfortable” pace? It might be lying to you again.

Here’s the danger: pushing too hard too early eats into your glycogen. That’s your body’s main fuel source during the marathon. Burn through it too fast, and you’ll meet The Wall.

I coach runners to set conservative time goals for their first marathon—and stick to them. Even if the early pace feels “too easy,” don’t speed up just yet.

It’s way better to pick it up in the final 10K than to bonk at mile 18 and have to walk it in.

Trust me, passing people at the end feels a lot better than being the one getting passed while praying for a water station.

The 20-Mile Mark: The Real Fight Begins

Ah yes, The Wall. It’s real. Around mile 20, your glycogen is tapped, your legs are toast, and every step starts to feel like a negotiation with gravity.

Avoiding it? That starts long before mile 20. It’s about pacing (see above) and fueling early and often. I recommend taking in calories—around 100–150 every 45 minutes. Start fueling before you’re starving.

Gels, chews, sports drinks… whatever your gut can handle. Hydrate consistently. Sip, don’t chug.

Even if you do everything right, mile 20 is still tough. During my first marathon, I hit the wall at mile 18. Hard. My quads locked up, I was dizzy, and I had to stop to stretch. I lost a lot of time and confidence.

The next time, I stuck to my fuel plan. Took my gels like a machine. Pacing was dialed in. Mile 20 still hurt—but this time, I was ready for it. I pushed through without stopping.

Respect the wall. Prepare for it. It’s not just physical—it’s mental warfare.

Use the Crowd. They’re There for You.

Big marathons come with one serious perk: the energy. Use it.

Soak in the cheers. High-five some kids. Read those signs (my favorite? “Pain is temporary, race results on the internet are forever.”). And if your name is on your bib, strangers will cheer for you personally. It’s awesome.

Chat with runners mid-race if it helps you stay grounded. I once had a quick convo with a guy from Texas at mile 11—we were both cruising, and that 30-second exchange gave us both a boost.

Late in the race, when the pain is peaking, even a nod from another runner who’s hurting can remind you—you’re not alone.

And if you’ve got a little gas left and see someone struggling at mile 23, toss them a line: “Come on, let’s finish this mile.” I’ve done that. I’ve also been the one who needed that nudge.

Running brings people together like nothing else.

Mantras Matter (Especially When You’re Hurting)

Every marathon has dark moments. Could be a cramp, a mental breakdown, a lonely stretch with no crowd. You’ll hit a spot where your brain says, “Why am I doing this?!”

That’s when you need your mental tools. A good mantra can pull you back from the edge.

I use:

• “This is what you trained for.”
• “You can do hard things.”
• “Pain is temporary. Pride is forever.”

One of my runners literally hums “I get knocked down, but I get up again…” from Tubthumping when things get rough. Whatever works.

I also dedicate miles to people. “Mile 22—run it for your dad. Mile 24—for every beginner who ever thought they couldn’t.” It’s weirdly effective.

You’re going to suffer. Might as well have some mental armor ready.

Adjust on the Fly. It’s Okay.

Not every marathon goes according to plan. Weather shifts. Stomach acts up. Or you realize at mile 8, “This isn’t my PR day.”

Adjust. Don’t let ego ruin your experience. Walking doesn’t mean failure. Slowing down might mean you actually finish stronger.

One time, I went into a race aiming for a PR—but the heat was brutal. By halfway, I knew it wasn’t happening. So I let go of the time goal and ran with joy. High-fived kids. Thanked volunteers. Ate an orange slice at mile 18 (best orange of my life). Finished with a smile.

Guess what? That race is still one of my favorites.

What About You?

• What’s your marathon pacing plan?
• Have you ever hit the wall?
• What mantra gets you through the tough miles?

Drop your thoughts below—I want to hear your story.

Let’s keep helping each other run smarter, suffer better, and finish proud.

You wake up early—maybe even before the alarm. Heart’s pounding, not because you’re out of shape, but because it’s race day and nerves are normal. I’ve been there a dozen times. Half the time I barely sleep the night before, and that’s okay. It’s part of the game.

You remind yourself—you’ve trained for this. Your kit’s already laid out (and if it’s not, that’s your first pre-race lesson right there). Bib pinned, socks chosen carefully to avoid blisters, shoes laced and double-knotted, energy gels tucked in, watch charged. No guesswork left. Just movement.

You force down that pre-run meal—even if it feels hard. For me, it’s usually oatmeal with a banana and maybe peanut butter. Not glamorous, but it works and it sits right. That part matters. Stick to what worked during training. Don’t suddenly decide race day is a good time to try something wild like a bagel you’ve never eaten before. Trust me, your stomach will make you pay.

You arrive at the race venue. The air crackles with energy. You hear music, smell coffee and nervous sweat, and the porta-potty lines already snake halfway around the park. Pro tip—get in line even if you think you don’t need to. You will.

This part is wild. You’ll see runners of all shapes and sizes—some bouncing in place, others looking like they’re about to puke. Totally normal. I usually do a light jog and a few hip openers to shake the stiffness out. Nothing fancy. Just enough to get warm and loosen the mind.

And then… it’s time.

The corrals fill up. Pace signs wave in the air. You sneak in somewhere between “ambitious” and “realistic.” Maybe chat with someone next to you—“First time?” is always a good ice-breaker. Someone laughs nervously. The announcer starts the countdown.

And boom—you’re off. You’re running your half marathon.

Miles 1–3: Don’t Be a Hero Yet

That first mile? It’s electric. Everyone’s fired up, flying past you, and your legs feel brand new. You’ll be tempted to chase them. Don’t.

I learned this the hard way in my first race—I blasted through the first mile over a minute faster than my goal pace. Felt awesome for about 15 minutes… then crashed hard.

So now I tell myself—and every runner I coach—“Run the first mile like you’re jogging with your grandma.” Seriously. Hold back. It should feel easy. If it doesn’t, you’re doing it wrong.

Use those early miles to warm up, not to prove anything. Your legs might feel a little stiff from the taper. That’s normal. Let your body settle into it. Check your watch once in a while if you’re wearing one—but don’t obsess.

If you can say short phrases to yourself like, “This feels good,” without gasping, you’re on the right track.

And look around. Enjoy the signs (“Run like you stole something!” is a classic), the high-fives, the kids ringing cowbells. Smile. You trained hard to get here. Soak it in.

Miles 4–8: Settle In & Lock Your Focus

By now, you should be in a rhythm. Not cruising, but working—comfortably hard. This is your zone. This is what all those tempo runs were for.

The crowds thin a bit. The pack spreads out. You can breathe without bumping elbows. This is the grind portion.

Fuel starts to matter here. I usually take my first gel around the 45-minute mark. Sip water at aid stations even if you don’t feel thirsty yet. Hydration isn’t just about now—it’s about having something in the tank when mile 10 punches you in the gut.

Mentally, this is check-in time. Are you upright? Shoulders loose? Breathing deep? Feet light? I go through this checklist every 5–10 minutes.

You’ll feel small things creeping in—tight calves, maybe your hamstrings chirp a little. That’s okay. Make a small adjustment. Don’t panic.

Your mind might start wandering. Let it. I once ran a half where miles 5 to 8 followed the coastline—waves crashing, kids holding “Tap here for power” signs. I barely looked at my pace. That’s how in the zone I was.

But sometimes it’s the opposite. Your brain goes, “Still five more miles? Are you kidding me?” When that happens, I reframe it. I’ll say, “Just make it to the next aid station,” or “Run this one for your girlfriend watching at the finish.” Give each mile a reason. It helps more than you think.

And by the time you hit mile 8, here’s the truth: you’ll know what kind of day it is.

If you’ve paced it right, you still feel like you’ve got another gear. You’re tired, yeah, but you’re not cooked. That’s your green light to lean in a little.

If you’re already struggling, no shame in backing off. Adjust your goal. Walk a bit. Reset. The name of the game is finishing strong, not crashing hard.

I’ve had races where mile 8 felt like a rocket boost—and others where it felt like mile 20 of a marathon. It all comes down to how you trained and how you handled those first few miles.

So ask yourself: “Can I push now?” If yes, go earn that finish. If not, get gritty and stay smart.

Miles 9–12: Where the Real Work Begins

Let’s be honest—this stretch is where it gets gritty. Miles 9 to 12 are the heart of the fight. The hype of the start is long gone, and you can’t quite smell the finish yet. This is the no-man’s-land of the half marathon—the part that tests everything you’ve trained for.

A buddy of mine once told me, “The first 10 miles are just a warm-up. The last three are the real race.” He wasn’t wrong.

By now, your legs are talking back. Maybe your breathing’s heavier, your calves feel like they’ve aged 20 years, and that tiny blister you ignored at mile 4? Yeah, it’s raging. Little annoyances turn into full-blown distractions if you’re not ready for them.

(Quick side tip: if you’re new to racing—lube up. Inner thighs, underarms, toes, nipples—don’t be shy with the BodyGlide. Your skin will thank you at mile 11.)

This is also the danger zone for negative self-talk. Around mile 10, your brain might start whispering garbage like, “Why the hell did I sign up for this?” That’s your inner saboteur trying to hijack your race. Don’t give it the wheel.

Here’s what works for me: I break it down. At mile 10, I tell myself, “It’s just a 5K left. You’ve done that in your sleep.” Doesn’t matter how tired I am—mentally shrinking the distance makes it feel beatable.

When I hit mile 11, I switch to full-on survival mode. Sometimes I dedicate the mile to someone who means something to me—my grandfather, a training partner who’s battling injury, or even just my past self who put in the miles to get here.

I’ve literally said out loud, “This one’s for you, Grandpa,” just to get through it. That emotional pull can light a fire under dead legs.

Another trick: mantras. I’ve used everything from “strong and steady” to “keep moving forward.” Simple, rhythmic phrases that match your footfalls can drown out the pain and keep you locked in.

And hey, if you’re deep in the struggle—cramping, fading, gas tank on empty—it’s okay to walk. Seriously. One or two minutes of walking at mile 11 won’t ruin your race.

I’ve done it. During a brutal hot race, I hit the wall hard. Took a 90-second walk, shook out my legs, stretched a bit, and told myself, “We’re not done yet.” I started jogging again and finished strong.

Spectators are your secret weapon. High-five the kids. Laugh at the signs. I once saw one that said, “You run better than our government,” and it gave me life. Another one said, “Pain now, pizza later,” and I swear I picked up my pace picturing a greasy slice with extra cheese.

If you’re near an aid station, take advantage—grab some sports drink for that quick sugar + salt combo. At this point, even a small hit of carbs can bring your energy back from the dead.

Mile 12: The Final Countdown

You’re close now. One more mile. The crowd’s louder, the finish line buzz is in the air. This is when I start thinking about all the people who helped me get here.

My girlfriend who didn’t complain when I set alarms at 4:30 a.m., or my buddy who dared me to sign up in the first place. And yes, I also start fantasizing about stopping. I imagine lying down, medal clutched to my chest, not moving for hours.

Don’t be surprised if you start to feel emotional here. I’ve had runners tell me they felt tears creeping in as it hit them—they were about to finish. That’s not weakness. That’s power.

That’s months of training and sacrifice turning into pride. Let that emotion carry you. Don’t fight it—use it.

Mile 13 to the Finish: Your Victory Lap

Here comes that sweet, sweet 13-mile marker. You’ve got 0.1 miles to go—about 200 meters. That’s it. This is where the crowd’s roaring, the music’s blasting, and if you’ve got anything left in the tank, now’s the time to empty it.

In my first half, I had nothing left. My legs were barely lifting. But the second I saw that finish line arch? Adrenaline kicked in like I’d been shot out of a cannon. I sprinted—well, more like aggressively shuffled—but it felt like flying.

Crossing the line is pure magic. All the early mornings, the sore legs, the mental battles—they all melt into one single feeling: I did it.

Some people cry. Some raise their hands. Some just collapse in silent joy. There’s no wrong way to finish. Whatever you feel, let it hit you.

The medal goes around your neck and—boom—you’re a half-marathoner. That piece of metal might be cheap zinc, but to you, it’ll feel like pure gold. You earned it.

After you cross, don’t plop down right away. Keep moving. Grab some water. Walk it off. Your legs will thank you later.

I usually step off to the side, take a deep breath, and watch the finishers come in. Every one of them is a fighter. Doesn’t matter if they finished in 1:20 or 3:20. They all showed up and gave it hell.

What Happens Next?

You might get some sweaty hugs from friends or family. You might swear off running forever. You might start scrolling for your next race within the hour. I’ve done all three.

Eat something. Hydrate. Stretch if you can—or just crash on the couch later with your feet up and your medal still around your neck.

I wore my first one to sleep. I’m not even embarrassed to admit it.

Running 13.1 miles changes you. It’s proof that you can chase something big, suffer through the hard parts, and still come out the other side stronger.

It teaches you discipline, toughness, and pride.

So when life throws hard days at you, remember this: you’re the kind of person who runs half marathons. That strength? It’s not just for race day—it’s in you every single day.

Your Turn

What was the hardest mile for you? How did you push through? Drop a comment—I want to hear your story. Let’s swap war stories and help the next runner fight through their mile 11.

Up to this point, I’ve said it’s totally fine to move at your own pace—and I mean it. If walking helps you stay sane, feel good, and stay active, that’s a win. You don’t need to chase numbers if you’re already getting what you want out of your walks.

But if you’re the kind of person who hears “20-minute mile” and starts thinking, “What if I could hit 15… or even 13?”—then keep reading. I’ve got you.

Maybe you’re training for a charity event. Maybe you want to keep up with your dog. Or maybe you’re just curious how far you can go with a little extra push.

Whatever the reason, picking a pace goal gives you something solid to chase—and chasing goals is how progress happens.

Let’s dive into how to shave time off your mile without burning out or wrecking your knees.

1. Start With a Baseline

First things first—know where you’re at. If you haven’t already, time your current mile. Don’t guess. Use a phone app (Strava, MapMyWalk, even Google Fit or Apple Health will do the trick) or go old-school with a stopwatch. This number is your starting line.

Now set a goal. If you’re walking a 19-minute mile right now, don’t try to jump to 12 next week. That’s how injuries happen. Aim for something like: “15-minute mile by the end of the season,” or “drop 2 minutes by my next birthday.” Having a clear goal makes your training real—not just wishful thinking.

Keep logging your walks. Whether it’s pen and paper or an app, write it down. Seeing your pace drop from 19:30 to 18:45 to 17:10 over a few weeks? That’s fuel for the fire. I once coached a guy who shaved over three minutes off his average pace in 10 weeks just by staying consistent and tracking everything.

A smart Redditor once told a beginner: “Add just a block more each week.” That stuck with me. It’s the same with pace—try to cut just 10–15 seconds a week. Slow, steady, repeatable. That’s how you build lasting change, not just a fluke good day.

And please, test under the same conditions. If your baseline was on a flat sidewalk, don’t compare it to a mile on a hilly trail or treadmill at 5% incline. I’ve had clients panic about slower splits only to realize they’d switched to walking uphill or on softer terrain.

2. Fix Your Form to Walk Faster (Without Feeling Wrecked)

Walking might seem basic, but there’s technique to it—especially if you’re trying to get quicker without overworking your body.

• Posture: Chest up, shoulders relaxed, chin off your chest. Imagine a string pulling your head toward the sky. When your spine is stacked right, you breathe better, move smoother, and feel stronger. Slouching slows you down—I’ve seen it in real time during gait reviews.
• Arm Swing: Bend your elbows around 90 degrees and swing your arms forward and back—not across your body like you’re doing the cha-cha. Pump them like you mean it. The faster your arms go, the faster your legs follow. Don’t flail—tight, strong movements. Bonus: your arms get a mini workout too.
• Stride & Cadence: Most people think longer steps = faster pace. Nope. Overstriding can actually slow you down and jack up your joints. What works better? More steps per minute—aka cadence. Shorter, quicker steps are your friend. Aim for around 120–135 steps per minute to start. Push off strong with your toes and roll through the whole foot like you’re gliding. Think wheels, not anchors.
• Core Engagement: You might not think of abs during a walk, but a stable core keeps you aligned and smooth. Gently brace like someone’s about to poke your stomach—not sucking in, just solid. When I started focusing on my core during power walks, my pace got better and I felt less beat-up after.
• Hips & Glutes: Ever seen Olympic walkers do that funky hip motion? That’s not for show—they’re generating speed from their hips. You don’t need to wiggle like them, but do push off through your glutes. Think about driving your leg behind you, not reaching out front.
• Shoes: Ditch the flip-flops, dress shoes, or anything that feels like a brick. You don’t need a fancy “walking-specific” shoe—any comfy, cushioned running shoe will do. But make sure they’re not worn flat. Lightweight + good support = faster, smoother walk. In Bali, I’ll sometimes wear sandals for easy strolls, but when I’m walking with purpose, it’s running shoes all the way.

3. Train with Intervals (A.K.A. the Secret Weapon)

If you really want to bump up your pace, it’s time to mix in some intervals. That means flipping between fast and easy efforts during the same walk.

It’s not just a boredom-buster—it trains your body to handle more speed, builds endurance, and pushes your limits safely.

Here’s how to make intervals work:

• Speed Intervals: Warm up for 5–10 minutes. Then do 1–2 minutes of fast walking—almost a power jog—followed by 2–3 minutes of easy walking. Repeat that cycle a few times. Over time, increase the number or length of your fast segments. You can also use landmarks: “Walk fast to the lamppost, then recover to the corner.” Real-world intervals = more fun.
• Incline Intervals: Got hills nearby? Use them. Or crank up the incline on a treadmill. Walk up with short, punchy steps, arms pumping. Then recover on the way down or at flat. Hills build strength and get your heart pounding fast. Trust me, walking flat feels like floating after a few hill repeats.
• Stair or Terrain Work: Throw in stairs, grass, trails, sand—whatever forces your body to work differently. Even short stair bursts can fire up your lungs. I sometimes walk temple stairs during my route in Bali—it’s humbling, but it works. Different surfaces = more muscle engagement = better overall strength.

Intervals are like controlled chaos. You push just outside your comfort zone for a bit, then reel it back in. That’s how you stretch your limits.

Just don’t overdo it—2 to 3 interval sessions a week are plenty. Always warm up first, cool down after, and listen to your body.

4. Build Your Engine: Go Long to Get Fast

I get it—when you’re chasing a faster mile, the last thing that sounds helpful is walking longer. But here’s the thing: if you build endurance, that one-mile effort starts to feel like a warm-up instead of a workout. And that’s where the real speed gains come in.

Think of it like this—runners trying to PR in a 5K often train with longer runs, like 8–10Ks. Why? Because making the race distance feel short lets them hold a faster pace without falling apart.

Same principle here. If your current max is one mile, try extending just one walk per week. No need to go fast—just stretch it out.

• Start with two miles.
• Then build to three.
• Maybe four if you’re feeling spicy.

You’ll be training your legs, lungs, and brain to stay steady for longer.

Back when I was only doing 1-mile walks, a 15-minute mile felt like a grind. Then I added some weekend hikes—3, sometimes 4 miles, over an hour long. Pretty soon, that “tough” one-mile session became a cruise. My pace didn’t just improve—it felt easier.

So here’s a simple challenge: pick one day a week and make it your long walk day. Head to a park, a beach, or just loop the neighborhood. Don’t stress about speed—just move. Give your body time on feet.

And trust me, it’ll pay off later when you kick up the pace.

Question for you: What’s the longest you’ve ever walked without stopping? Could you go farther next week?

5. Learn to Feel the Effort (And Track It If You Want)

Let’s talk intensity. If you want to get faster, you’ll need to push the pace sometimes. But not every day—and not blindly.

The easiest way to check your effort is the talk test. At a chill pace, you should be able to chat in full sentences. Push it a bit, and maybe you’re down to a few words between breaths. That’s your “getting serious” zone. That’s where the magic starts.

If you’re a data geek (like me sometimes), you can also track heart rate. For most folks, moderate effort hits around 50–70% of max heart rate. Push into 70–85% and now you’re flirting with the redline—that’s your fast-walk zone.

For someone in their 20s, that’s maybe 120–130 bpm. If you’re older, adjust down a bit.

The goal? Mix it up. Most of your walks should feel sustainable—but sprinkle in harder efforts. Over time, your “easy” pace will speed up naturally. That’s progress.

But don’t be a hero. Trying to jump from couch mode to 12-minute miles in one week is a one-way ticket to sore shins and frustration.

Pace your improvements.

Here’s a Sample 6-Week Build That Works

• Week 1: Get your baseline mile time. Walk 3–4 days at an easy/moderate pace, 20–30 min each.
• Week 2: Add one fast interval session (like 5 x 1-min brisk pace) to your week.
• Week 3: Make one walk longer (1.5–2 miles). Keep one interval session. Rest easy on other days.
• Week 4: Retest your timed mile. Feel the difference.
• Week 5–6: Keep two “push” days (interval or tempo) per week. Add distance on the weekends. Stay consistent.

(Note: “Tempo” means a solid pace that feels tough but doable—like walking a whole mile at 16:00 if your best is 17:30. That “comfortably hard” zone.)

If something hurts—not just sore, but hurts—back off. Listen to your body. I’ve seen too many walkers push too hard too soon.

It’s okay to rest. It’s okay to slow down. What matters is that you come back ready to fight another day.

How are you pacing your walks lately? Are you finding your “brisk” gear yet?

6. Get Stronger, Walk Faster

Want to boost your walking speed without walking more? Train the muscles that power your stride.

Glutes. Quads. Hamstrings. Calves. Core. These are your engines. And the good news? You don’t need a fancy gym membership to fire them up.

I’m talking bodyweight basics—squats, lunges, calf raises, planks.

When I started adding strength training—especially hip bridges and bodyweight squats—I noticed my pace got smoother, stronger, more automatic. My glutes finally started pulling their weight (pun intended).

Flexibility matters too. Tight calves? You’ll feel it in every step. Choppy strides and sore feet are usually a sign you need some stretching.

After your walks, try a few simple stretches:

• Calf stretch (against the wall)
• Hamstring reach (gently!)
• Quad stretch (heel to butt)

Foam rolling helps too if you’re tight like me. Or go full zen with a weekly yoga or Pilates session. I’ve had clients in their 60s tell me yoga gave them better posture and better pace. Believe it.

Quick challenge: Can you add one strength session this week? Just 15 minutes can do wonders.

7. Keep It Fun—Or You Won’t Keep Going

Let’s be honest—progress gets old fast if it feels like punishment. So here’s my coaching advice: make this journey enjoyable. Keep it spicy. Make it personal.

Walk new routes. Blast your favorite playlist. Find a podcast that makes you laugh or think. I’ve got a “get moving” mix I throw on when I want to subconsciously walk faster. Works every time.

Even better? Walk with someone just a little faster than you. You’ll rise to their pace without even realizing it. Or use a walking app—some of them turn your route into a virtual race, or a zombie escape game (seriously).

Feeling brave? Sign up for a local 5K walk. Having something on the calendar adds fire. One of my clients swore she could never break 16:00/mile… then walked a community 5K at a 14:30 pace just because the energy was so contagious.

Don’t forget to celebrate the wins. New PR? Treat yourself to something—new socks, your favorite snack, a quiet moment to smile about it.

Hit a goal? Brag to your friends. You earned it.

And here’s the kicker: once you start improving, it’s easy to get obsessed. Faster, faster, faster. That’s great—but also take time to slow down and just walk. No pressure. No goals. Just you, the road, and some fresh air.

So—what’s your next goal? And how will you make it fun?

Q: How far is 10,000 steps in miles and kilometers?

Let’s break it down. For most folks, 10,000 steps adds up to roughly 5 miles (around 8 kilometers).

If you’ve got long legs, you’ll probably go a little farther. Shorter stride? You might hit more like 4 to 4.5 miles. But as a general rule of thumb, 5 miles is the sweet spot for the average person.

Personally, when I was getting back into shape after an injury, I tracked every step just to rebuild consistency. On days I wasn’t running, hitting 10k steps still made me feel like I was moving forward—literally and mentally.

Q: How long does it take to walk 10,000 steps?

Most people will need about 1.5 to 2 hours to clock in 10k steps.

If you’re moving at a moderate pace—say, 3 miles per hour—you’re looking at ~100 minutes. Faster walkers can wrap it up in 80 minutes, and slower ones might take closer to 2 hours.

But here’s the deal: you don’t have to do it all at once. I’ve broken mine into three walks—20 minutes in the morning, 20 after lunch, and the rest in the evening. It still counts. Movement adds up.

Q: Do I really need 10,000 steps a day?

Nope. Not everyone needs to obsess over that number. The 10k benchmark is popular because it encourages people to move more—but you’ll still see solid benefits at 7,000 to 8,000 steps, especially if you’re just starting out.

One study found that people walking just 7,000 steps per day had lower mortality rates compared to those walking less. That’s a win.

So don’t beat yourself up if you’re not there yet. Build gradually. When I first started walking more seriously, I struggled to get 5,000 steps in. Now, I average 12k on non-running days just from making walking a part of my routine.

What’s your current daily average? And what’s your next step goal?

Q: Is “two hours outdoors” the new 10,000 steps?

You’ve probably heard this line floating around. It’s catchy—but it’s talking about mental health, not replacing physical activity.

Some studies, like the one featured in Scientific Reports, found that spending around 120 minutes a week in nature (that’s two hours total per week, not per day) improves mood, reduces stress, and may even give your immune system a little boost.

So here’s the mindset I go by: Get your steps in. But if you can get them outdoors in a green space—even better.

I’ve had some of my best thinking moments during solo park walks. It’s like therapy with sweat.

Even 20 minutes of outdoor walking can lift your mood. Don’t overthink it. Just get out there.

Q: How many calories do you burn walking 10,000 steps?

Let’s talk burn. On average, walking 10,000 steps torches between 300 and 500 calories.

If you weigh less, expect to burn on the lower end. Heavier? You’ll burn more.

For example:

• A 125-lb person might burn about 300 calories.
• A 185-lb person might hit closer to 500.

Walking uphill, carrying a backpack, or moving faster? Even more burn.

Back when I was cutting weight for my first serious half marathon, I used walking as my secret weapon. No joint stress, no recovery hangover—just consistent fat burn. It’s not flashy, but it works.

Q: Is walking 10,000 steps better than doing a workout?

It’s not about better—it’s about different tools for different jobs.

Walking is your daily baseline—it gets your body moving, burns calories, and improves cardiovascular health without wrecking your knees. It’s what I call “movement insurance.”

Workouts like lifting, interval running, or HIIT? They’ll push your fitness further, build strength, and burn calories faster—but you can’t (and shouldn’t) do them every day.

The sweet spot? Walk daily, and work out a few times a week. That combo will build a strong, durable body.

I’ve coached folks who dropped serious weight just walking. Then we layered on strength work and they got lean, powerful, and injury-free.

Q: How can I stay motivated to walk every day?

You don’t need a fancy smartwatch to get this right—but tracking helps. When I was rebuilding after an injury, I made it a goal to never let a day go by without at least 8,000 steps. Even on rest days.

Here’s what helped me—and what I tell clients:

• Track your steps. Seeing the numbers build is addicting in a good way.
• Change your scenery. New route = new mood.
• Walk with someone. Or a podcast. Or your thoughts.
• Join a step challenge. Accountability works.
• Remember your “why.” Whether it’s staying healthy, dropping weight, or keeping your mind in check.

And on lazy days, try this: just put on your shoes and tell yourself you’ll walk for 5 minutes. No pressure. Just five.

More times than not, you’ll go longer.

So… Do You Really Need 10,000 Steps a Day?

I get this question all the time:

“David, do I really have to hit 10,000 steps a day? What if I’ve only got time for 6,000?”

Great question—and the real answer? It depends.

See, everyone’s life setup is different. If you’re a delivery guy walking routes all day, 10k is nothing. But if you’re glued to a desk and commute by car, even 4,000 might feel like a stretch. That’s okay.

The good news? There’s solid research to help you find a step goal that works for you—and it doesn’t have to be all or nothing.

Step 1: Know Your Starting Line

Before you set some magic number, figure out your baseline. Track your steps for a week using your phone, a cheap pedometer, or one of those wrist gadgets.

Let’s say you average 4,000 a day—that’s your starting point.

Now, don’t try to jump straight to 10k from there. That’s like trying to deadlift double your bodyweight without ever touching a barbell. Instead, bump it by 1,000 to 2,000 steps a day. Hit that new number consistently for a week or two, then bump again.

That kind of gradual climb? It sticks. And it builds confidence.

This is what I did after a stubborn Achilles flare-up. I went from limping through 2,000 steps to casually hitting 8,000 a few weeks later—no rush, no stress. Just consistency.

What the Science Says

A big study published in the International Journal of Behavioral Nutrition and Physical Activity shows daily step needs range from 4,000 to 18,000 depending on the person. That’s a massive spread.

So where does the popular 10k target come from? Right in the middle. It’s a solid, round goal that’s achievable for many healthy adults. Not too easy. Not unrealistic. Just enough to get your heart rate up, your joints moving, and your mood boosted. That’s why I like it.

But if you’re older, injured, or just getting started, guess what? 6,000–8,000 is still awesome.

One of my coaching clients, a 72-year-old guy recovering from knee surgery, started at 3,000. He worked up to 7,000 using a cane, and he felt like a beast. That was his 10k.

Minutes vs. Steps (Yeah, It Matters)

If you’re wondering how steps stack up to “official” exercise guidelines—like the CDC’s recommendation of 150 minutes of moderate activity per week—it actually shakes out to about 3,000 steps a day minimum. Surprised?

That’s because regular life (grocery shopping, stairs, chasing your dog) already racks up steps. So if 10k sounds scary, don’t panic. You don’t need to hit it every day to be healthy.

But if you’re able and want more from your fitness—more stamina, better sleep, mental clarity, that “I’m getting stronger” feeling—shoot for 8k to 10k as your sweet spot. That’s where most people start to feel big changes.

Think About Your Life

Here’s the deal: your walking goal should fit your life, not stress you out.

If you’ve got three kids and a full-time job, maybe 6,000 a day plus a weekend hike makes more sense. Or maybe you aim for 10k on non-gym days. That’s the beauty of step goals—they’re flexible.

Your job, schedule, mood, and even the weather affect your steps. That’s normal. Don’t treat your fitness tracker like a judge. It’s just a tool.

So… What’s a Good Goal?

Here’s what I recommend to clients—and what I follow myself:

1. Find your average.
2. Add 1,000–2,000 steps.
3. Hold that line for a couple of weeks.
4. Bump it up again.

Repeat that process. You’ll be amazed at how doable 10,000 becomes when you build to it gradually.

What used to feel impossible becomes your new normal. That’s a powerful shift.

And always—always—listen to your body. If your feet hurt or you’re dead tired, it’s okay to dial back. Long-term progress beats daily perfection.

Where Do You Stack Up? (Step Level Breakdown)

• Less Active: Under 5,000/day
  You’re not alone here. I used to hover around this zone when I was overtraining and working from my laptop nonstop. It’s a starting line—not a life sentence.
• Somewhat Active: 5,000–7,500/day
  This means you’re getting some decent movement—maybe walking the dog or doing household chores—but still not enough to call it “active.” You’re in the “building phase.”
• Active: 8,000–10,000/day
  Now we’re talking. This is where movement becomes part of your day. Maybe you walk to work, or squeeze in a few 15-minute walks. I like this zone for most runners on easy/recovery days.
• Highly Active: 10,000+/day
  You’re probably training regularly or have a very mobile job. Nurses, delivery folks, runners—we live here. Just remember, more isn’t always better. Mix in strength and rest, too.

These aren’t rigid rules—they’re rough guidelines. I once had a week where I averaged 15,000 steps a day prepping for an ultra. Then the week after, I was sore and dropped to 6,000. It happens.

Real-Life Story

A friend of mine was averaging just 3,500 steps a day. She wanted to level up but 10k felt like Everest. So we aimed for 6,000.

She walked after lunch and again after dinner. A month later, she was doing 9,000 regularly. Then one day—bam—10,001 steps. She screenshotted it and texted me: “I made it!” I could feel the pride through the screen.

Now she floats between 8,000–10,000 daily and feels energized, confident, and way less anxious. She didn’t overhaul her life. She just built, step by step.

Final Word

Don’t let some number on your watch boss you around. Step goals are there to help you, not haunt you.

Use them to track progress, spot trends, and celebrate milestones—but don’t obsess. Pay more attention to how you feel.

Are you sleeping better? Less winded walking uphill? Less stiff after sitting?

That’s the good stuff.

Your Turn

So… what’s your daily step count look like lately? Where do you want it to be in a month?

Let me know. Let’s walk this one out—together.

So What’s the Big Deal About Hitting 10,000 Steps?

I get this question all the time: “David, do I really need to hit 10,000 steps a day? What’s the point?” Fair enough. Ten thousand isn’t some magical number etched in stone—but it is a powerful benchmark for one simple reason: it keeps you moving. And in a world glued to screens and chairs, movement matters.

Let me break it down for you—backed by science, lived experience, and more sweaty walks than I can count.

Heart Health & Longevity

Here’s the deal: every step you take is like a mini deposit in your long-term health bank. Studies have shown again and again that people who move more have stronger hearts and live longer.

One 2019 study found that older women who hit around 4,400 steps a day had a much lower risk of dying than those stuck under 2,700. The sweet spot? Benefits kept going up until about 7,500 steps, then kinda leveled off.

So no—you don’t need 10k, but more steps = better odds your heart stays in the game longer.

When I started adding more walking into my day, I noticed something wild—stairs didn’t suck as much anymore. My resting heart rate dropped over time, too. That’s not just a coincidence. It’s my heart literally getting stronger from the inside out.

Weight Control & Metabolism

Walking isn’t flashy, but don’t sleep on it—it burns calories like a slow-burning fire. Depending on your weight and pace, 10,000 steps can torch anywhere from 300 to 500 calories.

Multiply that by 7 days, and boom—you’re talking about an extra 1,500 to 3,500 calories a week. That’s up to a pound of fat, gone.

One March, I challenged a few friends to a “10k-a-day” streak. No crazy diets. Just move. By the end of the month, we were laughing about how our jeans started feeling looser.

A guy on Reddit even shared how he dropped 40 pounds just by sticking to 10,000 steps a day and cleaning up his eating.

That said, I also knew a dog walker who never lost a pound—because she’d walk all day, then go home and eat like she ran an ultra. So yeah, walking helps—but it works best with mindful eating, not as a pass to eat more junk.

Personally, walking helps kill my cravings. It smooths out those “I need sugar now” moments. It’s not a silver bullet, but it builds a base. Burn calories. Move your body. Reset your head. It adds up.

Blood Sugar Control

If there’s one thing I’d tell anyone at risk for type 2 diabetes (and I’ve got it in my family tree), it’s this: walk. Just walk.

When you move, your muscles suck up sugar from your blood and use it for fuel. This keeps your blood sugar stable and lowers your risk of insulin resistance.

According to research from the American Diabetes Association, regular walking improves insulin sensitivity and helps reduce glucose spikes. Even a quick 10-minute walk after dinner can stop that post-meal crash-and-burn.

I started doing a short post-dinner walk a while back. Nothing crazy—just around the block. I swear, it changed everything. No more food coma. No more blood sugar rollercoaster. It’s now a non-negotiable part of my routine.

Mental Health & Mood

This one’s personal.

Walking isn’t just for your legs—it’s therapy for your head. When I’m stressed, overwhelmed, or feeling stuck, I walk. No playlist. No watch. Just me, the road, and some deep breaths.

And the science backs it up: walking releases endorphins, which are natural mood-lifters. According to the American Psychological Association, even moderate physical activity like walking helps reduce anxiety and depression. It’s legit.

I remember one day—I was neck-deep in deadlines, completely frazzled. I almost skipped my usual walk to get more work done. But I forced myself outside for 15 minutes. Just that short walk in the sun cleared my head so much that I solved a problem I’d been wrestling with all morning in five minutes flat.

If you’ve never used walking as a mental reset, try it. Especially in nature—trees and birds beat treadmills every time.

Joints, Bones & Brain Perks

Let’s talk aging. Walking is a weight-bearing activity, which means it’s great for your bones. It helps slow down bone density loss, which is huge for staying upright and independent as you get older.

And if you’ve got cranky knees or early arthritis, consistent walking actually helps by keeping joints lubricated and muscles strong.

I’ve had clients with knee pain who swore walking made things worse… until they gave it a real shot. A few weeks in, they were moving better, hurting less, and finally feeling like their bodies weren’t fighting them.

Walking also wakes up your core and balance muscles—especially if you hit uneven terrain. Add in better blood flow to the brain, and you’ve got a recipe for sharper thinking and even lower risk of dementia, according to several studies.

It’s like a total tune-up—no gym required.

The Bottom Line

Look, I could keep going. Walking helps with digestion. Boosts your immune system. Gives you energy when you’re dragging. There’s a reason it’s my go-to recommendation.

Ten thousand steps a day isn’t some trendy challenge—it’s a lifestyle shift. One that pays off every single day.

And if you’re ever feeling unmotivated, remember this: every step is a tiny win. A tiny vote for the healthier, stronger, clearer-minded version of you.

I even like to picture it like this—every walk is me dropping coins into my “health piggy bank.” Some days it’s a slow stroll. Some days I’m power-walking like I’m late for a flight. But every step adds up.

Corny? Maybe. But it works.

Your Turn

What’s your daily step count right now? Ever tracked it for a full week? Try it out—and let me know how it goes.

Got a walking story that changed your day? I’d love to hear it.

Let’s keep moving. Literally. 🏃‍♂️👟