Ready to transform your running experience and unlock new levels of performance? You’ve arrived at the starting line of a journey that could redefine your running game.

Picture this: You, gliding effortlessly through your favorite running route, feeling stronger, faster, and more resilient with every stride. The finish line is in sight, and it’s not just about the destination; it’s about the exhilarating journey you’re about to embark upon.

Welcome to the world of strength training – a game-changer for runners seeking to go the extra mile (literally) and shield themselves from the nagging specter of injuries. While logging quality miles on the road remains paramount, this isn’t your ordinary training regimen. It’s your secret weapon to becoming the best runner you can be.

Today, we’re diving deep into the realm where lifting weights and building strength collide with the art of running. You’ll discover how this dynamic duo can enhance your performance, prevent injuries, and pave the way to a stronger, more resilient you.

What’s the best part? Each one of my claims will be supported by relevant research, helping drive home the importance of strength training for runners.

Ready? Let’s get started.

What is Strength Training?

Let’s dive into the world of strength training, also known as weight lifting. It’s not just about hoisting weights; it’s a journey that involves pushing your limits against various forces like gravity, elastic bands, dumbbells, or weight machines.

But what’s happening under the hood, at the cellular level, is where the magic truly begins.

When you embrace strength training, you’re embarking on a path that can transform your body in remarkable ways.

Picture this: enhanced muscular strength and power, fortified tendons, denser bones, improved joint mobility, stability like never before, and a boost in endurance. Sounds like a superhero’s checklist, doesn’t it?

Now, you might wonder, why should I care about all of this? Well, here’s the exciting part: all these superhuman upgrades aren’t just for show. They play a pivotal role in safeguarding your body from injuries and supercharging your athletic performance.

But hey, don’t just take my word for it – let’s look at some of the benefits of strength training for runners that are backed by real science—not just anecdotes.

1. Improve Muscle Strength

If you’ve ever faced an overuse injury, chances are you’ve crossed paths with this culprit, and here’s why it’s such a big deal.

Running, as awesome as it is, can be a repetitive affair. When you’re clocking those miles, certain muscle groups get more love while others lag behind. Over time, this imbalance can set the stage for trouble – it’s like having a superhero with one super-strong arm and the other, well, not so super.

Here’s the kicker – when one muscle group gets used less, it can become weaker than its counterpart. Think of it as an uneven tug of war between muscles. This imbalance isn’t just a minor hiccup; it’s often the spark that ignites overuse injuries. And trust me, you don’t want those.

But here’s the twist in the tale. The muscle that’s working overtime, the stronger one, can actually rub salt in the wound. Its maximal contractions might irritate its weaker counterpart, all because it can’t play fair and counterbalance the force.

But here’s where the good news comes in. Enter strength training, the hero we’ve all been waiting for. With a well-crafted, balanced strength training plan, you can tip the scales in your favor. It’s like the ultimate muscle harmonizer.

The Research

Study I

Research Paper: “Effects of Resistance Training on Skeletal Muscle Strength in Older Adults: A Systematic Review and Meta-Analysis” by Peterson et al. (2011).

While focusing on older adults, this study conducts a systematic review and meta-analysis to investigate the effects of resistance training on skeletal muscle strength. It suggests that resistance training can address muscle imbalances, a critical consideration for runners.

Study II

“Effects of Resistance Training on Endurance Capacity and Muscle Strength in Young Endurance Athletes” by Støren et al. (2008)

This study explores how resistance training influences endurance capacity and muscle strength in young athletes, not limited to runners. It provides insights into how strength training can complement endurance training in various sports.

Study III

“Effects of Strength Training on Physical Function: Influence on Endurance, Strength, Recovery, and Injury Prevention” by Kraemer et al. (2019)

This comprehensive review discusses the broader effects of strength training on physical function, including its influence on endurance, strength, recovery, and injury prevention. It emphasizes the multidimensional benefits of strength training for athletes.

Study IV

“Resistance Training and Elite Young Athletes” by Moran et al. (2017)

This study examines the role of resistance training in the development of elite young athletes across different sports. It discusses how strength training contributes to athletic performance and injury prevention in a broader athletic context.

2. Improve Running Economy

Running economy isn’t just a fancy term; it’s the secret sauce that can take you further and faster than you ever thought possible.

Picture this: with each stride, your body is a finely-tuned machine, burning up oxygen to keep you going. Now, if you’re looking to outperform your personal best, here’s where running economy steps in. It’s all about using that precious oxygen more efficiently at different running paces. Why is this crucial? Because the better your running economy, the farther and faster you can run without hitting that dreaded wall.

But hey, I get it; you might be thinking, “Why should I believe this?” Fair enough! Let’s turn to the research, shall we?

Numerous studies have uncovered a fascinating truth: runners with better running economy are like energy-saving champions during their training and races. They can go the distance while using their energy with laser-like precision. And what’s the link between this and strength training, you ask?

Well, it turns out that strength training is your secret weapon to supercharge your running economy. Whether you’re lifting weights or diving into bodyweight exercises like box jumps and frog hops, you’re tapping into a wellspring of power that can catapult your running to new heights.

Here’s the science behind it: strength training boosts your body’s ability to harness elastic energy. Think of it as a slingshot for your muscles. When you push off the ground, that stored energy propels you forward with less muscle effort. Translation: you can cover more ground with less struggle.

The Research:

Study I:

Research Paper: “Effects of Strength Training on Running Economy in Highly Trained Runners” by Ronnestad et al. (2008).

This study examines the impact of strength training on the running economy of highly trained runners. It investigates whether incorporating strength training into their training regimen leads to more efficient use of energy during running, potentially resulting in improved performance.

Study II:

“Strength Training Improves Running Economy in Recreational Marathon Runners” by Aagaard et al. (2011)

This research focuses on recreational marathon runners and investigates the impact of strength training on running economy. It highlights how strength training can benefit runners of varying levels, not just elite athletes.

3. Improved Bone Density

Now, you might be wondering, why should I care about bone density? Well, here’s the scoop.

Research has spoken loud and clear: engaging in weight-bearing activities is the gold standard for boosting bone density. Think of your bones as the foundation of your running career. The stronger that foundation, the less likely you are to face the nemesis of many runners – stress fractures.

Now, you might ask, what’s one of the best weight-bearing activities out there? You guessed it – lifting weights. When you lift, you’re not just defying gravity; you’re taking on resistance head-on. It’s like a battle, where your muscles and bones are the heroes.

So, why is this so important? Stress fractures, those pesky and notorious injuries, are like a runner’s worst nightmare. They can pop up out of nowhere and put a pause on your running goals. But here’s the silver lining – by improving your bone density through weightlifting, you’re effectively fortifying your bones.

Picture this: your bones become stronger, tougher, and more resilient because they have to support the extra load you’re throwing at them. It’s like giving them a workout of their own. The result? You’re not just reducing the risk of stress fractures; you’re paving the way for a longer, injury-resistant running career.

The Research

Research Paper: “The Effects of Weight-Bearing Exercise on Bone Mineral Density: A Systematic Review and Meta-Analysis of Randomized Controlled Trials” by Howe et al. (2011).

This meta-analysis systematically reviews randomized controlled trials to assess the effects of weight-bearing exercises, such as weightlifting, on bone mineral density. It provides insights into how weight-bearing exercises can enhance bone density and reduce the risk of stress fractures.

4. Improve Core Strength

Let’s uncover a running secret that might surprise you: your core is the unsung hero, the very bedrock of your running prowess. It’s not just about those flashy leg muscles; your core plays a pivotal role in your every stride.

Don’t just take my word for it; there’s an army of research backing this up. Multiple studies have made it crystal clear that a strong core is the golden ticket to better running performance and a lower injury rate.

Now, here’s where the magic happens. When you dive into core-specific exercises as part of your strength training routine, you’re essentially laying the foundation for reliable core stability and strength. It’s like building a fortress of power deep within your body.

Now, what exactly makes up this core we’re talking about? It’s a powerhouse team that includes your abdominals, your glutes, the lower back, and those often-underestimated hips. Together, they form an unbeatable alliance.

Why does this matter for you as a runner? Well, here’s the deal: a robust core means that extra stress won’t end up in the wrong places, like your lower back or lower body, causing pain and injury.

Research

Research Paper: “The Effect of Core Training on Distal Limb Strength: A Systematic Review and Meta-Analysis” by Behm et al. (2016).

This study conducts a systematic review and meta-analysis to explore how core training impacts distal limb strength. It provides insights into the relationship between core training and overall strength, which is essential for runners, especially in terms of injury prevention.

5. Improve Form & Posture

Are you familiar with the frustration of struggling to maintain proper form during those grueling long runs? If so, you’re not alone. It’s a challenge that many runners face, but there’s a solution that might surprise you – building stronger muscles.

You see when you’re out there logging those miles, it’s not just your lungs that bear the brunt of the effort. Your muscles, too, take a beating, and that can have a major impact on your form and posture.

But here’s the silver lining: by embracing total-body strength training, you’re not just working on your biceps or quads; you’re strengthening the entire ensemble. It’s like giving your body a suit of armor that can withstand the extra load and fatigue that often accompany long runs.

And here’s why this is such a game-changer: when your muscles are strong and well-conditioned, they become your allies in the battle against fatigue. They help you maintain that proper posture and technique, even when your body is screaming at you to stop.

Picture this: as you cruise through those long runs, your form remains impeccable, your posture stays on point, and you’re moving with an efficiency that’s nothing short of remarkable. This isn’t just a matter of aesthetics; it’s about making every stride count.

Research

Study I

“Strength Training in Endurance Athletes: A Theoretical and Empirical Perspective” by Mikkola et al. (2011)

This paper provides a theoretical and empirical perspective on the incorporation of strength training in endurance athletes’ training programs. It discusses the potential benefits of strength training for improving endurance performance across various endurance sports.

Study II

Research Paper: “Effects of Strength Training on Running Performance in Female Endurance Athletes” by Beattie et al. (2017).

This study investigates the effects of strength training on running performance, with a focus on female endurance athletes. It examines how strength training can positively influence various aspects of running performance, including form and posture.

Ever wondered how you stack up when it comes to your physical fitness? I’ve got you covered with not one, not two, but a dozen fitness assessments that’ll give you a real-deal snapshot of your fitness game

Let’s break it down: Fitness isn’t just about how many miles you can run or how much iron you can pump; it’s a finely tuned orchestra of various physical abilities.

We’re talking cardiovascular endurance, muscular endurance, muscular strength, flexibility (we all want to touch our toes, right?), and the nitty-gritty of body composition.

So, why these tests? Because they’re the ultimate litmus test for your fitness journey.

These assessments aren’t just about numbers; they’re your starting point. Whether you’re on a quest to conquer a marathon, reach peak athletic performance, or simply boost your overall fitness, these scores are your trusty compass.

Ready to lace up those sneakers and dive into this fitness adventure? Let’s get started!

Speed and Anaerobic Power

Whether your main running goal is to qualify for the Boston Marathon or finish a 5K run in less than 30 minutes, speed is of vital importance.

After all, every runner wants to run faster

As a runner, testing your speed is a no-brainer.

Nonetheless, if you have never tested your speed, you can’t really know how fast you are.

Here is a test that can help.

1. 200-Meter Sprint

If you’re ready to unleash your inner sprinter and want to measure your explosive power, the 200-meter sprint test is an excellent way to do it. Here’s how to go about it:

The Test Procedure

Warm-Up: Begin with a thorough 5-minute warm-up. This can include light jogging, dynamic stretches, and mobility exercises to prepare your muscles and joints for action.

Progressive Sprints: After the warm-up, start with a series of sprints, gradually increasing your speed with each round. This helps you transition into the all-out effort of the 200-meter sprint.

All-Out Sprint: When you feel sufficiently warmed up and ready, set a stopwatch or have a partner time you. Sprint 200 meters with maximum effort. This means giving it everything you’ve got from start to finish.

Scoring: How Fast Are You?

Your time in the 200-meter sprint can provide insight into your explosive speed and anaerobic power. Here’s how to interpret your performance:

• More than 50 seconds: This indicates a relatively poor performance in terms of explosive speed.
• 40 to 50 seconds: Considered average, but there’s room for improvement.
• 25 to 40 seconds: A time in this range is good and shows a solid level of sprinting ability.
• Less than 25 seconds: An excellent time, demonstrating outstanding explosive speed.

Beyond Speed: Endurance Matters

While the 200-meter sprint assesses your burst of speed, remember that being a well-rounded runner isn’t just about quick bursts. Endurance plays a significant role in your overall performance and stamina.

To excel as a runner, it’s crucial to incorporate endurance training into your regimen. This might include longer runs, interval training, and a focus on cardiovascular conditioning to complement your sprinting prowess.

2. Two-Mile Run

For those looking to gauge their endurance and aerobic capacity, the two-mile run test is a classic and reliable choice. Let’s break it down:

The Test Procedure

Warm-Up: Always begin with a thorough warm-up. This should include light jogging to raise your heart rate, dynamic stretches to loosen up your muscles, and mobility exercises to ensure your joints are ready for action.

The Run: Once properly warmed up, head to a track (a standard 400-meter track is ideal) or any measured course. Your goal is to run two miles (approximately eight laps on a standard track) as fast as you can.

Scoring: What’s Your Pace?

Your time for the two-mile run can provide valuable insight into your endurance and cardiovascular fitness. Here’s how to interpret your performance:

• More than 20 minutes: This suggests that your endurance could use improvement and may be considered poor in terms of aerobic capacity.
• 15 to 20 minutes: An average time that shows a decent level of endurance, but there’s room for enhancement.
• 12 to 15 minutes: A time in this range is good and indicates a solid level of aerobic fitness.
• Less than 12 minutes: An excellent time, demonstrating exceptional endurance and cardiovascular fitness.

Why Endurance Matters

While sprint tests like the 200-meter dash assess your explosive speed, the two-mile run focuses on a different aspect of your running capability – your ability to sustain effort over a longer distance.

Endurance is a key component for distance runners and crucial for achieving and maintaining a consistent pace during longer races.

Upper Body Strength

When it comes to running, we often focus on the legs but don’t overlook the importance of upper body strength. A strong upper body contributes to better posture, running form, and overall running economy. Here are two simple tests to assess your upper body strength:

3. Push-Ups Test: Building Upper Body Endurance

Test It: Begin with a proper warm-up that includes dynamic upper-body stretches. Then, get into a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest to the ground and push back up.

Perform as many push-ups as you can with proper form—keep your back straight and legs fully extended throughout the exercise.

Score It:

• 10 or less: This indicates that there’s room for improvement in your upper body endurance.
• 15 to 30: A decent score, showing an average level of upper body strength.
• 30 to 40: A good score, indicating solid upper body strength.

4. Pull-Up Test: Unleash Your Upper Body Power

Test It: For this test, you’ll need a pull-up bar. Grab the bar using an underhand grip, with your palms facing your body, and your arms fully extended. Hang from the bar, then pull your body up until your chin is above the top of the bar. Do as many pull-ups as possible with good form.

Score It:

• Six or fewer: This suggests that you may want to work on your upper body strength.
• 6 to 12: An average score indicating a moderate level of upper body power.
• 12 to 20: A good score, reflecting strong upper body strength.
• 20 and more: An excellent score, showing exceptional upper body strength.

5. Bench Press

The bench press is a classic exercise that targets the muscles of your chest, shoulders, and triceps. It’s not just about building muscle; it’s also a measure of your upper body strength.

Let’s break down the bench press test:

The Test Procedure

Test It: To perform the bench press test, you’ll need access to a bench press machine and a barbell. Here’s how it works:

Begin by getting into the bench press machine. Keep your feet planted firmly on the ground and engage your core throughout the exercise.

Lower the barbell down until it reaches your mid-chest. Pause briefly at the bottom, then push the barbell back up to the starting position.

Perform this motion for one repetition.

Score It:

Calculate your score by dividing the maximum one-rep bench press weight you can lift by your body weight.

Scoring Guide

• Less than 1.0: This score suggests that you may want to work on your upper body strength, specifically in the bench press exercise.
• to 1.50 bodyweight: Falling into this range is a good sign and indicates solid upper body strength relative to your body weight.
• 5 or more: An excellent score! This indicates that you have exceptional upper body strength, lifting more than one and a half times your body weight in the bench press.

Core Strength

A strong core is your secret weapon for improved running performance and injury prevention. Your core muscles, including the upper and lower abs, obliques, and glutes, play a pivotal role in maintaining good running form. Let’s put your core power to the test with two effective exercises:

6. Crunches: Core Endurance Test

Test It: To perform crunches, follow these steps:

Lie on your back with your knees bent and feet flat on the floor, keeping your heels touching.

Place your hands behind your head with your elbows out. Engage your core muscles and lift your upper body off the ground, aiming to touch your elbows to your knees.

Do as many crunches as you can in one minute while maintaining good form.

Score It:

Interpret your score based on the number of crunches you complete in one minute.

• 15 or fewer: This score indicates that you may want to focus on improving your core endurance.
• 15 to 30: Falling into this range is considered average and signifies a moderate level of core endurance.
• 30 to 50: A score in this range is good, reflecting solid core endurance.
• 50 and more: An excellent score! It suggests that you have exceptional core endurance.

7. The Plank: Core Stability Challenge

The plank is a fantastic exercise for assessing your core stability. Here’s how to do it:

Assume a plank position with your forearms resting firmly on a mat, legs extended, and core activated.

Keep your body in a straight line from head to ankles.

Hold the plank as long as you can while maintaining good form.

Score It:

Your score is determined by the duration you can hold the plank with proper form.

• Less than one minute: This score suggests that you may need to work on building core stability.
• One to two minutes: An average score that indicates a decent level of core stability.
• Two to three minutes: A good score, signifying strong core stability.
• More than three minutes: An excellent score! It means you have exceptional core stability.

Why Core Strength Matters for Runners

Core strength is the foundation of a strong, stable running form. It helps you maintain proper posture, balance, and control throughout your runs, reducing the risk of injuries and improving overall performance.

Lower Body Strength and Endurance

Strong and balanced lower body muscles are essential for runners. They not only propel you forward but also help prevent overuse injuries. Let’s assess your lower body strength and endurance with a classic exercise – the bodyweight squat:

8. Bodyweight Squat: Lower Body Endurance Test

To perform bodyweight squats, follow these steps:

Assume a shoulder-width stance, with your feet about hip-width apart. Keep your back straight and your knees tracking behind your toes throughout the exercise.

Perform as many squats as you can in three minutes while maintaining good form.

Score It:

Determine your score based on the number of squats completed in three minutes.

Scoring Guide for Bodyweight Squats

• Less than 50: This score suggests that you may need to work on your lower body endurance.
• 50 to 100: Falling into this range is considered average and indicates a moderate level of lower body endurance.
• 100 to 200: A score in this range is good, reflecting strong lower body endurance.
• 200 and more: An excellent score! It means you have exceptional lower body endurance.

Flexibility and Mobility: Unlock Your Running Potential

Runners often struggle with tight hamstrings and calves, which can lead to overuse injuries like Runner’s Knee and ITB syndrome. To assess your flexibility and mobility, let’s go through three tests:

9. Test 1: Hamstring Flexibility

Test It: Sit on the floor with one leg extended straight and the other leg bent so that the sole of your foot touches the inner thigh of the extended leg. Reach forward toward your toes while keeping your back straight.

Score It:

Interpret your score based on how close you can reach to your toes without straining.

Scoring Guide for Hamstring Flexibility

• Not able to touch your toes: This may indicate limited hamstring flexibility.
• Able to touch your toes with fingertips: A moderate level of hamstring flexibility.
• Able to touch your toes with palms: Good hamstring flexibility.
• Able to reach beyond your toes: Excellent hamstring flexibility.

10. Test 2: Calf Flexibility

Test It: Stand facing a wall with one foot forward and the other foot back. Bend the front knee while keeping the back heel on the ground. Your back leg should be straight, with the heel touching the floor.

Score It:

Your score depends on how close your heel can get to the wall without lifting off the ground.

Scoring Guide for Calf Flexibility

• Heel can’t reach the wall: Limited calf flexibility.
• Heel reaches the wall: Moderate calf flexibility.
• Heel touches the wall or gets very close: Good calf flexibility.
• Heel easily touches the wall: Excellent calf flexibility.

11. Test 3: Hip Mobility

Test It: Sit on the floor with your legs straight out in front of you. Try to reach forward toward your toes while keeping your knees straight.

Score It:

Your score is based on how close you can reach your toes without bending your knees.

Scoring Guide for Hip Mobility

• Not able to touch your toes: Limited hip mobility.
• Able to touch your toes with fingertips: Moderate hip mobility.
• Able to touch your toes with palms: Good hip mobility.
• Able to reach beyond your toes: Excellent hip mobility.7

12. Thomas Test

The goal: Assess hip flexibility, precisely in the iliopsoas and quadriceps muscles.

Thomas Test: Assessing Hip Flexibility

Test It: For the Thomas Test, you’ll need a partner:

Lie on your back at the edge of a bench or table.

Pull both knees toward your chest using your arms.

While keeping your lumbar spine flat on the bench, lower your right leg toward the bench, letting it hang freely.

Have your partner measure where your right leg hangs.

Repeat the test with your left leg.

Score It:

Interpret your score based on how your leg positions during the test:

• Your leg touches the bench: Good hip flexibility.
• The back of your leg is slightly off the surface: Average flexibility, indicating tight hip flexors.
• Your upper thigh won’t get parallel with the bench: Poor flexibility.

13. Sit and Reach Test: Evaluating Hamstring and Lower Back Flexibility

Test It: Perform the sit and reach test as follows:

Sit on the floor with your legs extended straight ahead. Keep your knees locked and pressed to the floor.

Reach as far as you can toward or beyond your toes without rounding your back. Hold the position for at least three seconds and note how far down you can reach.

Score It:

• You can easily reach and grab your toes: Good flexibility.
• You can grab your ankles or shins: Average flexibility.
• You can only grab your knees: Poor flexibility.

14.  Depth Squat Test: Mobility and Stability Assessment

Test It: The depth squat test assesses the mobility, flexibility, and stability of your lower body:

Stand with your feet shoulder-width apart. Hold a pole or bar in both hands and straighten your arms overhead.

Drop into a deep squat while keeping your back flat and your knees tracking over your toes.

Score It:

• Ankles and heels remain in contact with the floor without any struggle: Good mobility, flexibility, and stability.
• You struggle to keep your back flat and knees tracking over your toes, but your heels remain on the ground: Average mobility and stability.
• You can’t achieve a full squat without raising your heels off the ground: Poor mobility, flexibility, and stability.

Total Body Strength and Conditioning Fitness

15. Total Body Strength and Conditioning: The CrossFit Challenge

If you’re ready to push your fitness limits and embrace a well-rounded approach to total body strength and conditioning, CrossFit might be the challenge you’re seeking. CrossFit’s philosophy revolves around non-specificity, aiming to excel in all facets of fitness. One of the quintessential CrossFit workouts is the Fran WOD (Workout of the Day):

The Fran WOD: A Test of Total Body Fitness

Test It: The Fran WOD consists of the following exercises:

• 21 thrusters (95 pounds for men, 65 pounds for women)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

Perform these exercises as quickly as possible while maintaining proper form.

Score It:

Interpret your score based on the time it takes you to complete the workout:

• 12 minutes and more: This score suggests you may need to work on your overall fitness.
• Eight to 12 minutes: Falling into this range is considered average and indicates a decent level of fitness.
• Five to eight minutes: A good score, reflecting strong total body fitness.
• Less than five minutes: An excellent score! It signifies exceptional total body fitness.

Body composition

16. The waist-to-hip ratio

Determining your body composition is crucial for understanding your overall health and fitness. One effective way to assess body composition is by measuring the waist-to-hip ratio. Here’s how to do it:

Measuring Your Waist-to-Hip Ratio

Test It: To measure your waist-to-hip ratio, follow these steps:

Get a measuring tape. Measure your waist at the narrowest point, usually just above the navel. Then measure your hips at the widest part of your buttocks.

Score It:

Calculate your waist-to-hip ratio by dividing your waist circumference by your hip circumference.

Interpreting the Results for Men

• 96 or higher: This ratio is considered poor and may indicate a higher risk of health issues related to body composition.
• 90 to 0.96: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio.
• 83 to 0.89: A ratio in this range is considered good and suggests a healthier body composition.
• 82 or less: An excellent waist-to-hip ratio, indicating a favorable body composition.

Interpreting the Results for Women

• 86 or higher: This ratio is considered poor for women and may suggest a higher risk of health concerns related to body composition.
• 80 to 0.86: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio for women.
• 73 to 0.79: A ratio in this range is considered good and reflects a healthier body composition.
• 72 or less: An excellent waist-to-hip ratio, indicating a favorable body composition for women.

Understanding the Importance of Waist-to-Hip Ratio

Your waist-to-hip ratio provides valuable insights into your body composition and overall health. Maintaining a lower ratio, whether you’re a man or a woman, is associated with reduced health risks related to body fat distribution, such as cardiovascular diseases and metabolic disorders.

Monitoring your waist-to-hip ratio can be a useful tool in achieving and maintaining a healthy body composition. It’s important to remember that body composition assessments like this one should be part of a comprehensive approach to health and fitness. Combining a balanced diet, regular exercise, and a holistic understanding of your body can help you achieve your fitness goals and maintain optimal health.

How Fit Are You Really?  – The Conclusion

Here you have it!

The above fitness tests can shed light on how fit you are. So take them as soon as you can and keep track of your progress. That’s how you will improve.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below

David D

There’s nothing quite like a hearty breakfast to kickstart your day, especially when you’re gearing up for a long run or recovering from an intense training session.

These recipes are not only delicious but also packed with the nutrients you need to fuel your runs and recharge afterward.

And guess what? Some of these recipes are keto-friendly, making them an excellent choice if you’re already on a low-carb diet.

So, let’s dive into these mouthwatering breakfast ideas that will level up your running game while tantalizing your taste buds. Get ready for a breakfast experience like no other!”

Breakfast Recipe # 1: Keto Coffee

Are you a coffee enthusiast like me, someone who simply can’t face the day without that steaming cup of liquid motivation? Well, my fellow coffee lover, I’ve got something special for you!

Introducing… Keto Coffee is also known as the legendary butter coffee. Not only is it a delicious way to kickstart your morning, but it’s also a healthier alternative to your typical breakfast fare. This magical elixir will fuel you with boundless energy and keep those hunger pangs at bay until lunchtime.

Feeling exceptionally hungry in the morning? Consider this pro tip: add a teaspoon of rich, full-fat coconut oil or velvety coconut milk to your brew. Not only will it make your coffee even more delectable, but it will also give your ketone levels a little nudge in the right direction.

Ingredients

• One cup of brewed coffee
• One tbsp. extra virgin coconut oil
• Two egg yolks
• Two tbsp. heavy whipping cream
• One tablespoon of unsalted grass-fed butter or ghee
• Pinch of cinnamon
• Pinch of vanilla or three drops of stevia.

Then follow through as shown in this YouTube tutorial

Breakfast Recipe # 2: Coffee Java Protein Shake

Picture this: a hectic morning, a packed to-do list, and no time for a leisurely breakfast. What’s your secret weapon? The Coffee Java Protein Shake!

This shake is like a double shot of energy, combining the power of caffeine and protein to kickstart your day like nothing else. It’s the go-to solution when you’re racing against the clock but still need to conquer your tasks.

But here’s the bonus: not only does it give you that coveted coffee fix, but it also serves up a hearty dose of protein that’ll keep those hunger pangs away until lunchtime. Talk about a win-win!

And the best part? It’s a breeze to make. Just throw all the ingredients into your trusty blender, let it work its magic until everything is gloriously smooth, and then, for that extra touch of indulgence, sprinkle some chocolate chips or cacao nibs on top.

Ingredients

• Protein powder
• Brewed coffee
• Plain yogurt
• Berries
• Cottage cheese

See Full Recipe

Breakfast Recipe # 3: Hard-boiled eggs, Avocado & Tomato

Avocado, the superstar of this combo, deserves the spotlight. It’s not just a delicious addition but also incredibly nutritious. Packed with healthy monounsaturated fats and loaded with fiber, it’s the perfect way to fuel your body. And did I mention it’s a fantastic natural source of electrolytes? No need for supplements here!

Now, onto the eggs. These little wonders are a breakfast staple for good reason. They’re a protein-packed, nutrient-rich addition that keeps you going strong throughout the day.

To whip up this breakfast, all you need are two hard-boiled eggs, one creamy avocado, and a juicy tomato. It’s quick, easy, and versatile – perfect for any time of day.

Ingredients

• Hard-boiled eggs
• Avocado
• Tomato
• Salt for taste.

View Full Recipe

Breakfast Recipe # 4: Eggs, Bacon, Avocado, and Tomato Salad

With over 30 grams of healthy fats and fewer than two net carbs in a medium-sized avocado, they’re a keto dieter’s dream come true. These creamy alligator fruits are loaded with prebiotic fiber, potassium, folate, Vitamin E, Vitamin C, zinc, and magnesium – just to scratch the surface.

As for me, I’m a die-hard avocado fan. I can’t go a day without enjoying one or two, either as a simple snack with a dash of salt or as a crucial part of a hearty meal like the one we’re about to dive into.

Ingredients

• Eggs
• Bacon
• Avocadoes
• Tomatoes

View Recipe Here

Breakfast Recipe # 5: Egg Muffins

Clocking in at around 140 calories and packing a whopping 10 grams of protein, these muffins are the epitome of healthiness compared to your average coffee shop pastry or sugary snack. They give you all the muffin goodness without the sugar and junk.

The best part? They’re incredibly easy to make ahead of time and can stay fresh for up to a week. And if you’re following a keto diet, these muffins are a match made in heaven, boasting the ideal high-fat, moderate-protein, and low-carb macros.

Ingredients

• Bell pepper
• Eggs
• Sliced cheddar
• Spring onions
• Cherry tomatoes
• Hot sauce
• Salt

See Full Recipe

Breakfast Recipe # 6: Skillet-Baked Eggs with Chili Oil, Spinach, and Yogurt

Each large egg is a nutritional powerhouse, boasting five grams of fats, six grams of protein, and less than one gram of carbs. This makes them a perfect fit for anyone following a ketogenic lifestyle.

Eggs are also known to be appetite-satisfying, keeping you feeling full and content.

This recipe is a quick and delightful way to whip up a delicious breakfast in no time.

Ingredients

• Large eggs
• Greek yogurt
• Fresh lemon juice
• Garlic
• Kosher salt
• Olive oil
• Unsalted butter
• Chopped scallion
• Chopped Leek
• Fresh Spinach
• Chili powder

View Recipe

Breakfast Recipe # 7: Almond Flour Low Carb Waffles

On the keto diet, almond flour becomes your secret weapon in the kitchen. It’s a treasure trove of fats, protein, and fiber while keeping those pesky carbs at bay compared to regular flours. Not only that, it’s a nutritional powerhouse, boasting iron, niacin, magnesium, potassium, and calcium.

That’s why almond flour is a must-have for anyone following a ketogenic diet. I use it to create all sorts of keto-friendly treats, from bread and pancakes to cookies and cakes. Today, we’re diving into waffle territory, and these almond flour waffles are low-carb, paleo, protein-packed, gluten-free, and downright delicious.

Best of all, they’re a breeze to whip up. Just toss the ingredients into a blender, then cook them to golden perfection in your Belgian waffle maker.

Ingredients

• Eggs Whites
• Whole eggs
• Almond flour
• Coconut flour
• Baking soda
• Stevia
• Coconut butter, to top.

View Recipe

Breakfast Recipe # 8: Creamed Coconut Milk with Nuts and Berries

This breakfast/dessert fusion is a heavenly blend of fresh fruits, creamy coconut flakes, and crunchy nuts, tantalizing your taste buds like nothing else. For that extra burst of flavor, crown it with ripe strawberries and a sprinkle of dark chocolate – and voilà, you’ve got yourself a decadent yet wholesome dessert to relish!”

Ingredients

• Whole vanilla pod
• Almonds
• Full-fat coconut milk
• Berries of your choice
• Fresh mint leaves
• Cinnamon

View Full Recipe

Breakfast Recipe # 9: Salmon Stuffed Avocado

The following Salmon Stuffed Avocado is a delightful treat you won’t want to miss. Salmon, known for its protein punch, omega-3 fatty acids, and essential vitamins, pairs perfectly with creamy avocado.

This recipe is a breeze to whip up. Just prepare a delicious salmon salad and generously stuff it into halved avocados. It’s the ideal choice for a quick lunch or a light dinner. Remember, using unsalted canned salmon is key, and for a sustainable twist, opt for wild-caught salmon whenever possible.”

Ingredients

• Salmon
• Avocado
• Egg
• Black pepper
• Chili flakes
• Fresh dill
• salt

View Full Recipe

Breakfast Recipe # 10: Eggs & Vegetables, Fried in Coconut Oil

Before my keto journey, I wouldn’t have imagined frying eggs in coconut oil, but I tried it, and it’s been a delightful surprise.

Coconut oil boasts a plethora of unique health benefits, including being a rich source of medium-chain triglycerides (MCTs), which offer various advantages, from supporting weight management to enhancing brain function.

This keto-friendly breakfast is a fantastic blend of high fats, high protein, low sodium, and low sugar. It’s so good that I’m thinking of adding it to my weekly breakfast schedule (yes, I have a breakfast schedule!

Ingredients

• Whole eggs
• Spinach
• Coconut oil
• Mixed vegetables (carrots, broccoli, cauliflower, green beans, etc.).
• Spices or paprika

View Recipe

Breakfast Recipe # 11: New Take on Eggs & Bacon

One of the things I adore about the keto diet is the freedom to enjoy plenty of eggs and fatty meats to my heart’s content. Eggs and bacon, in particular, are dietary staples for many keto enthusiasts.

So, I thought I’d share this recipe to jazz up your eggs and bacon, especially if you’re aiming to boost your fat intake while sticking to your macros. Just remember not to overcook the eggs (that’s the trickiest part) and opt for high-quality bacon to make this dish truly delicious!”

Ingredients

• Eggs
• Bacon
• Full-fat cream cheese

View recipe.

Breakfast Recipe # 12: Flourless Egg & Cottage Cheese Muffins

Cheese has a special place in my heart, and I’m sure many of you can relate. It’s not only delicious but also incredibly nutritious, especially for those following the ketogenic diet. Most cheese varieties are high in fat and low in carbs, making them a perfect energy source.

For instance, take my personal favorite, cheddar cheese. In just 100 grams, you get 33 grams of fat, 24 grams of protein, and less than 2 grams of net carbs! Talk about keto-friendly!

Now, let me share a recipe with you that takes the goodness of cheese to the next level. These muffins can be baked ahead of time, making them a perfect choice for busy schedules.

Plus, they’re a much healthier alternative to the high-carb junk breakfast sandwiches that many people consume daily.

Ingredients

• Eggs
• Cottage cheese
• Onion
• Parmesan cheese
• Almond flour
• Yeast flakes
• Hemp seeds
• Salt

View Recipe

Breakfast Recipe # 13: Nothing—Zero—Nada

listen up, folks, because this breakfast hack requires absolutely NOTHING – zero, nada, zilch! It’s as simple as it gets, and it won’t cost you a dime. What’s the secret, you ask? Well, it’s called skipping breakfast.

Yep, you read that right. Skipping breakfast is a form of intermittent fasting, a deliberate decision to skip a meal. It can have some incredible benefits, like regulating blood sugar levels and kickstarting your fat loss efforts. I’ve personally tried this method many times, and for the last week, I’ve been feeling just fine – but hey, I’m no stranger to intermittent fasting.

Now, I should mention that if you’re new to exercising on an empty stomach, take it slow and be cautious.

But don’t be afraid to toss aside the old adage that “breakfast is the most important meal of the day” or that “skipping breakfast slows down your metabolism.” Give intermittent fasting a shot, even if it’s just a couple of times a week.

Conclusion

There you have it.

The above breakfast recipes for runners are pretty awesome (except for the last one, maybe).

If you are going to have breakfast as a runner, at least make sure to have the right one.

Don’t eat junk food for breakfast.

Ain’t good.

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

In the meantime, thank you for dropping by.

Keep training strong.

Are you looking to increase energy levels and improve health with natural remedies and wonder what are kratom shots? Kratom shots have recently become the go-to option for many individuals seeking an herbal alternative to boost mental clarity, relieve stress, enhance moods, and even reduce pain sensations.

But why are these shots considered the best way to consume this unique Southeast Asian tree leaf extract? In this blog post, we will explore the most noteworthy benefits of consuming kratom in shot form, explore various types of products available on the market today, provide a step-by-step guide on how to make your own homemade Shot recipe at home – as well as some safety tips when taking it.

By the end of this article, you’ll have all the information needed to decide if incorporating these powerful tea leaves into your daily lifestyle is right for you!

7 Reasons Kratom Shots Are Considered The Best Way To Consume It

Convenience and portability

Kratom fans are always looking for the most convenient and portable way to enjoy their favorite herbal supplement. Fortunately, these shots have emerged as the clear winner in the convenience and portability department. These easy-to-carry shots come in convenient little bottles and can be consumed on the go, making them perfect for busy people who are always on the move.

Whether running errands or hitting the gym, these shots are the perfect way to ensure you don’t miss a dose of your favorite supplement. Plus, with various flavors available, you will surely find one that appeals to your taste buds. So why wait? Try a shot today and discover the ultimate convenience of Kratom consumption!

Unsplash

No bitter taste

Many people rave about Kratom shots as the preferred method for consuming this popular herbal supplement. One reason is the lack of the typical bitter taste characteristic of Kratom consumption. Instead, these shots offer a more palatable and pleasant taste experience.

This is especially important for those hesitant to try it due to the taste alone. With these shots, users can reap the benefits of Kratom without enduring the unpleasant flavor. Whether you are new to it or a seasoned user, these shots are worth trying out!

Quick and easy to take

Kratom shots have become increasingly popular among enthusiasts as they offer a quick, easy-to-take alternative to traditional powder or capsules. With these shots, measuring exact doses or dealing with unpleasant tastes or textures is unnecessary. They can be conveniently consumed on-the-go or in social situations.

Thesshots also come in different flavors, giving users a variety. Moreover, these shots generally have a longer shelf life than the powder, ensuring that users have a consistent supply without frequent reordering. Because of these benefits, Kratom shots are considered by many to be the best way to consume it.

Precise dosage

Kratom shots have become increasingly popular as one of the most effective methods for consuming it. One of the main reasons this is the case is because these shots give users precise dosage control.

Unlike other consumption methods, these shots are designed to deliver a consistent and precise amount of kratom with each dose. This is important because it makes it easier for individuals to monitor their intake and ensure they consume a safe and appropriate amount of kratom.

Additionally, these shots are packaged and sold in small bottles that are convenient and easy to carry around, which makes them a great choice for individuals who are always on the go. Overall, kratom shots are an excellent option for anyone who wants to experience the benefits of this powerful plant in a safe and controlled manner.

Variety of flavors available

Kratom shots offer an array of tastes that enhance the drinking experience. Numerous flavors are available that provide users with a wide selection. Each flavor has its unique taste, making it possible for everyone to find their favorite flavor. One of the best things about these shots is the flexibility it offers when it comes to flavor choices.

You could be in the mood for a fruity, sour, or sweet taste, and these shots will provide you with all the options you need. Whether you prefer earthy and herbal flavors or fruitier tastes, Kratom has something for everyone. In addition, these shots are easy to consume and allow users to experience a unique and satisfying drinking experience.

Longer shelf life

Kratom has been widely used for centuries due to its numerous benefits like relaxation and energy boost. It is possible to consume it in different forms, with these shots being the most preferred option. This is because they have several advantages over other methods of its intake. One of the most significant benefits of these shots is their longer shelf life.

Unlike other forms of Kratom, the shots can last for months, making them a convenient choice for people who want to stock up on it. Additionally, these shots are easy to use since they are already bottled, saving users the time and hassle of measuring and mixing it. Overall, these shots are an efficient and effective way to get your daily dose while ensuring it stays fresh longer.

No preparation required

Kratom shots are favored by many because of their convenience. Unlike other methods of consuming it, no preparation is needed before taking a shot. These shots are usually sold in small bottles and can easily be carried around.

With these shots, you no longer have to worry about measuring out dosage quantities or grinding the leaves into powder. Just crack open a bottle and take a shot – it’s that simple. The convenience of these shots makes them perfect for those with a busy schedule.

Plus, they’re discreet, so you can take them on the go without drawing too much attention. Kratom shots are worth considering if you’re new to it or simply want an easy way to consume it.

Unsplash

Summing It Up

Kratom shots are becoming increasingly popular amongst those looking to effectively consume the plant. Users have reported improved mood, increased energy levels, and enhanced focus. It is important to note that while these shots can be beneficial, it is essential to consult your physician before taking any new supplements or dietary changes. For those looking for a more efficient and concentrated method of its consumption than the traditionally consumed tea, give this shot a try today and see how it could benefit your lifestyle! While there’s no miracle cure-all or magical healing potion, incorporating the natural benefits into your routine could lead to tremendous improvements in physical performance and mental well-being.

Looking for practical tips to help you enjoy long runs? Then you’ve come to the right place.

In a world where speed is often celebrated, long-distance running is the quiet champion of endurance.

It’s not just about racing against others; it’s about racing against yourself, pushing boundaries, and discovering what lies beyond your comfort zone.

Whether you’re a seasoned marathoner or someone contemplating your first long run, you’ve come to the right place.

This article is your guide to not only surviving but truly enjoying those extended journeys on foot. We’ll delve into strategies that will not only make your long runs bearable but turn them into a source of exhilaration and accomplishment.

So, lace up your shoes because we’re about to explore the secrets of making long-distance running a gratifying experience. Let’s embark on this journey together.”

1. Get Ready

As Woody Allen once wisely quipped, “80 percent of success is showing up.” The remaining 20 percent is all about the details. So, let’s lace up those running shoes and dive in.

First things first, you don’t need a mountain of gear to start running. All you really need are a pair of comfortable, well-fitting running shoes, suitable running attire, and perhaps a trusty watch. Once you’ve got these essentials squared away and ready to roll, you’ll find it much easier to simply step out the door without second-guessing yourself.

Now, here’s an important piece of advice, especially for those new to the world of running: don’t rush into long distances. Pushing yourself too hard too soon can lead to injuries, and that’s definitely not what we’re aiming for.

The key to a safe and injury-free running journey is to build your foundation carefully and then gradually increase both distance and speed. This is where the walk-run method comes in handy. It’s a fantastic way to build up your stamina and cardio fitness safely.

To guide you on your journey, here are three articles that offer valuable insights:

• “The 8-Week Beginner Running Program“
• “Absolute Beginner’s Guide to Running“
• “How To Start Running With 5 Simple Steps”

Now, here’s a pro tip: preparation is your best friend when it comes to long runs. The night before your run, gather all your running gear – clothes, shoes, your trusty watch, and even your favorite tunes if you’re into that. Plan your nutrition and map out your running route. In essence, get everything sorted and ready before you hit the sack. This way, you eliminate those pesky early-morning excuses that might try to hold you back.

Have trouble sticking to a morning running routine? Check this article.

2. Keep the Tanks Humming

To ensure your long runs are a gazillion times better, you’ve got to keep those running engines humming with the right fuel. Long runs are voracious beasts, and they’ll certainly deplete your energy stores.

So, here’s the deal: to conquer those long miles, you need to nourish your body properly, or you risk discomfort, early fatigue, burnout, and a host of other health issues.

Now, let’s be crystal clear here – a long run is not a free pass to indulge in unhealthy eating. It’s not a green light for processed foods, sugars, cakes, or cola.

You get the drift, right?

So, here’s the how-to for keeping those tanks full and your running engines roaring:

Step 1: Pre-run Meals

Make your pre-run meal a top priority. Even if it’s just half an hour before you hit the road, refuel those tanks with the right stuff.

For some delicious pre-run meal ideas, check out “Pre & Post-Run Nutrition – What & When to Eat For Maximum Running Performance.”

Step 2: Fuel During the Run

Don’t wait until you hit a wall to refuel during your run. Start taking in those much-needed calories around mile 4 or 5.

Waiting until your energy levels plummet is a recipe for misery. Aim for 150 to 200 calories per hour – enough to keep you going without upsetting your stomach.

Step 3: Hydration is Non-Negotiable

Stay hydrated – before, during, and after your run. Hydration is absolutely key, especially on those hot days. Sip water throughout the day and during your long runs.

But here’s the secret sauce – it’s all about experimentation. There’s no one-size-fits-all solution here. You’ve got to figure out what works best for you and stick with it for the long run – both literally and figuratively.

For the full guide on eating during long runs, check my post here.

3. Run to Music

Running to music can transform a long run into an enjoyable and efficient experience. It has the magical power to whisk your mind away from fatigue, aching legs, and those pesky doubts that sometimes creep in during a run.

But here’s the catch – there’s a downside to cranking up the music to the max while running.

It can cut you off from the world around you, potentially causing permanent ear damage. Moreover, it might drown out your body’s signals of pain and discomfort, which could eventually lead to injury and burnout.

So, if you’re a music-loving runner, here’s how to do it right:

Step 1: Craft Your Playlist

Plan your own playlist. Opt for songs with a slow tempo, ideally between 70 to 80 beats per minute (BPM). These tunes are the perfect companions for your long runs.

While songs with over 100 BPM can get your heart pumping and boost motivation, they’re better suited for high-intensity workouts like intervals and fartleks.

Step 2: Slow is the Way to Go

For those serene, low-intensity long runs, slow-speed songs are your best bet. Dr. Costas Karageorghis from Brunel University London has research to back this up. Trust me; these slower songs are your secret weapon for keeping a steady pace and enjoying the journey.

Step 3: Stay Aware and Mindful

Now, here’s the golden rule: never let your music disconnect you from your surroundings. It’s crucial to maintain situational awareness while you run. Be mindful of where you’re running, and never, ever ignore your body’s signals of discomfort or pain.

And here’s a little bonus tip: if music isn’t your thing, consider tuning into audiobooks or podcasts.

They’re fantastic alternatives that can keep your mind engaged during those long stretches of road.

4. Avoid Chafing

Chafing is every runner’s arch-nemesis. It’s the kind of irritation that can turn a long run into an ordeal. But fear not because we’re here to make sure you stay “chafe-free” and keep the joy in your run.

The Downside:

Honestly, it’s tough to find a downside to avoiding chafing. It’s like having a smooth, pain-free run, which is pretty much what we all want, right?

So, let’s skip the downsides and jump right into how to do it.

How to Do it:

• Choose Moisture-Wicking Fabric: Wear clothing that wicks away moisture and sweat. This helps reduce the friction that causes chafing. Experiment with different fabrics and sizes to find what works best for you.
• Lube Up: For those hot spots like inner thighs, nipples, arches, and toes, use a quality lubricant. It creates a protective barrier and reduces friction. Don’t forget to tape these areas if needed.
• Invest in Proper Gear: Run in good-fitting shoes to prevent blisters and other lower-body issues. Head to a specialized running shoe store and get fitted properly. It’s not just about avoiding blisters; it can also prevent various running injuries and enhance your overall performance and enjoyment.
• Affordable Running Shoes Exist: You don’t need to break the bank for quality running shoes. Around $100 can get you a great pair that suits your needs.

5. Run with a Buddy

Running with a buddy can be a game-changer for your long runs.

Countless studies have shown that exercising with a partner or in a group can boost your stamina, make your workouts feel less exhausting, and turn your training sessions into enjoyable social hours.

When you run with a partner, you get to share the road and the conversation. This is crucial because long runs should be kept at a conversational pace – you should be able to run and chat comfortably at the same time.

Now, here’s a little secret: I used to have a running partner, my cousin, who was also my mentor during the early years of my running journey. Those weekend 15-milers were a lot more fun with him by my side.

The Downside:

But here’s the catch – relying solely on one running partner can be a bit risky. What if you have a falling out, or they’re out of town, busy, injured, or just in a bad mood? The list goes on. That’s why you need to have a few tricks up your sleeve and be flexible in your approach.

How to Do it:

• Find the Right Partner: Before you hit the road with a potential running buddy, make sure you both have similar fitness levels and goals. Discuss your running schedules – when and where you’ll run – and establish your pace goals.
• Be Open to Variety: Running with multiple partners or joining a running club can be a great way to diversify your running experience and reduce dependence on one person. Embrace Solo Runs: Sometimes, running alone can be a beautiful and meditative experience. Learn to enjoy your own company and relish the solitude of the open road.
• Explore Online Resources: If you’re surrounded by people who don’t share your passion for running, or you’re a bit shy, turn to the internet. There are plenty of online resources, like meetup.com, buddyup.com, runners’ forums, and social media, that can help you connect with like-minded runners in your area.

6. Know the Route

Nothing can put a damper on your long run, quite like getting lost along the way. It’s a nightmare scenario, especially when you’re out on the trails where public transportation is nowhere in sight to rescue you.

Plus, you might be tired, exhausted, or worse – injured – making walking back seem like an insurmountable challenge.

The Downside:

Now, here’s a pitfall to watch out for some runners become creatures of habit, sticking to the same tried-and-true route week after week.

While consistency is good, this approach can lead to monotony and ultimately drain your motivation to train. So, it’s crucial to change things up from time to time and explore new routes to keep things fresh.

How to Do it:

• Plan Your Route: Before embarking on your long run, have a general idea or a set of trails you’d like to explore. Know where you can hydrate and refuel, especially if you’re planning to run for more than an hour.
• Stay Safe: Carry your phone with you, and make sure it’s fully charged. GPS can be a lifesaver if you find yourself off-course. Additionally, have some cash on hand for emergencies.
• Embrace Exploration Runs Sparingly: While it’s fun to go off the beaten path and discover new trails and routes, reserve these exploration runs for occasional adventures. It shouldn’t be your default mode for long runs, as getting lost repeatedly can take the fun out of the experience.

7. Break up the Long Run

Breaking up your long run is a smart strategy to make those daunting distances feel much more manageable. It’s all about tricking your brain into thinking you’re tackling a series of shorter, easier courses instead of one seemingly endless journey.

The Downside:

Now, if measuring distance seems challenging, don’t fret. Instead of breaking up mileage, you can divide the duration of your run into manageable chunks.

Think 15- to 20-minute segments, for example. It’s essential to keep the entire distance or duration realistic and within your fitness level. Pushing too hard can lead to exertion or injury.

How to Do it:

Here’s the secret: approach your long run like you would eat an elephant – one bite at a time. Break it into three to four increments, depending on the total distance and your preference. For instance, if you’re planning a 15-mile run, divide it into three to four-mile segments. Then, focus on completing one segment at a time.

By doing this, you make the distance feel easy peasy. Three or four miles at a time? Totally manageable. Plus, it helps you maintain a more manageable pace throughout your run, ensuring you finish strong.

8. Reward Yourself at the End

Rewarding yourself at the end of a long run can be a game-changer, making those miles more enticing and motivating. It’s backed by research, which shows that the mere anticipation of a reward can supercharge your motivation.

The Downside:

Now, here’s a word of caution: the “reward yourself with food” mantra may not be the best choice. Post-run nutrition is vital for recovery and providing your body with the nutrients it needs for repair and replenishment. Indulging in unhealthy eating as a reward for a healthy run can backfire in the short and long term.

How to Do it:

Instead of reaching for junk food, decide in advance what pleasurable activity you’ll treat yourself to after completing your run. The possibilities are endless – a long, relaxing bath, a soothing massage, a pedicure or manicure, a delicious and nutritious dinner, a trip to the movies, or diving into your favorite book by a beloved author.

The key is to choose something that genuinely brings you joy and makes you look forward to your post-run reward. However, if you still want to reward yourself with food, that’s perfectly fine – just do it in moderation.

9. Keep Doing it

In order to get good at running, you will simply have to run more.

To become a better runner, there’s no secret formula – you simply have to run more. The more you run, the more your brain and body become adept at using the right muscle fibers, allowing you to run with greater efficiency and less effort.

So, keep running, and then run some more. But remember, these adaptations take time, and there’s no overnight transformation. Consistency is key.

The Downside:

While running more is essential, it’s crucial to understand that more isn’t always better. Quantity should never overshadow quality. Overdoing it can lead to burnout, injuries, and frustration.

To avoid this, incorporate recovery weeks into your training program, typically every fourth or fifth week. These weeks should prioritize rest and rejuvenation. Additionally, consider adding recovery runs to your schedule.

How to Do it:

To make running a lifelong habit, turn regular exercise into something that’s second nature to you. Human beings are creatures of habit, and we tend to repeat physical and mental patterns without even realizing it.

You can use Tony Schwartz’s approach from “The Power of Full Engagement” to turn running into a lifelong habit. Simply stick with your desired running behavior (the habit) for at least a month without fail.

Initially, it might be challenging, but after a few weeks, long runs will become a part of your daily life. Running will become as automatic as brushing your teeth.

Incorporate your workouts into your schedule for the upcoming four weeks and commit to checking them off your list. It may be tough at first, but with time, regular exercise will become a natural and enjoyable part of your life.