Cross Training For Runners

Ever feel like you’re putting in the miles but not seeing the improvement you expect?

I’ve felt stuck too, running hard yet going nowhere fast.

There was a time when I ran five days a week and still didn’t get any faster or last any longer

Plateaus happen to all of us, even the most dedicated runners.

But don’t lose hope—there are strategies to break those plateaus!

Let’s look at the common reasons your running might be stalling—and how you can overcome them.

Overtraining: Are You Pushing Too Hard?

One mistake I see all the time (and I’ve made it myself!) is overtraining.

It’s easy to think that just more running will make you faster, but pushing too hard can backfire. I remember when I started getting serious about my mileage—I was convinced that running every day would get me to my goals faster.

But I ended up burnt out, sluggish, and even slower than before Turns out, more isn’t always better.

But don’t just take my word for it.

Research from the Journal of Sports Medicine shows that adequate sleep and scheduled rest days are linked to reduced injury rates and improved performance in endurance athletes.

The Fix:

Finding the right balance is key. Alternate between hard and easy days, and take at least one full rest day per week. Back when I was overtraining, adding in rest days was a game-changer.

Try this: Do your interval training or tempo runs on Monday, Wednesday, and Saturday, and keep Tuesday, Thursday, and Friday as easy days. Sunday? That’s your day to relax and recover.

Keep an eye out for overtraining signs such as poor sleep, fatigue, or a higher heart rate.—and back off if needed.

Not Eating Enough: Is Your Fuel Running Low?

I found this out through some tough lessons. At one point, I thought that cutting calories would help me lean out and get faster at the same time.

Spoiler: It didn’t.

Skimping on fuel left me feeling tired, sluggish, and unmotivated.

Your body needs fuel to perform, plain and simple.

Not eating enough can sabotage both your workouts and your progress

The Fix:

Make sure you’re fueling adequately to match your training.

You’ll likely need between 2,400 and 3,000 calories daily as a runner.

Focus on eating whole foods: plenty of carbs from fruits, veggies, and grains to keep your energy up, protein to help your muscles recover, and healthy fats.

Hydration is key, too. I aim for about 60 to 90 ounces of water daily, depending on how hard or long I run. It’s a simple thing, but staying hydrated can make a difference.

The Weather: Running in Extremes

If you’ve ever run in 90-degree heat with humidity so thick you feel like you’re wading through water, you know what I’m talking about.

I’ve had more than a few runs where I thought, “Why am I so slow today?”—only to realize I was pushing myself through brutal conditions.

Running in extremes—scorching heat or freezing cold—can seriously affect your performance.

The Fix:

Ignore your pace and focus on the effort when the weather turns nasty

Leave the GPS at home and listen to your body on hot or cold days.

Harsh conditions can make your runs much more challenging, so don’t beat yourself up if your pace isn’t what it normally is. The effort you’re putting in will make you stronger over time.

I like to think of those tough-weather runs as character builders—they might be brutal in the moment, but they’re setting me up for better days ahead.

Doing the Same Runs: Mix It Up

I used to fall into the habit of doing the same 5-mile route at the same pace every day.

And you know what?

I hit a plateau fast.

Your body adapts fast, so you need to vary your training—speedwork, hills, long, slow miles—you’ll stagnate.

Don’t take my word for it.

According to a study published in Medicine & Science in Sports & Exercise, high-intensity interval training (HIIT) can improve aerobic capacity and promote performance gains in runners.

The Fix:

Add variety to your week!

If you’re used to steady-state runs, toss in some interval or fartlek sessions.

Not every run must be hard, but give it your all when it’s time to push.

I remember my first fartlek session—I thought I was going to hate it, but it ended up being a fun way to break out of my rut.

Laziness: Are You Being Consistent?

I’ve had weeks where life got busy, and I missed more runs than I could admit.

Skipping a run now and then might seem harmless, but those missed sessions can add up and slow your progress.

The truth is, consistent effort is crucial for improvement.. The American College of Sports Medicine advises a gradual increase in training intensity to prevent overtraining and improve athletic endurance.

The Fix:

Set a realistic training schedule. Maybe you can’t run six days a week, and that’s okay.

Commit to a number of days that fit your lifestyle and stick to it.

I’ve found that having a goal—chasing a new personal best or running for a cause—keeps me motivated.

When I don’t feel like running, I remind myself why I’m doing it in the first place.

Age: Embrace the Change

I hate to admit it, but age has slowed me down, too. VO2 max (your body’s ability to use oxygen) starts to drop after age 40, affecting performance.

By hitting 50, you may have lost up to 20% of your aerobic power.

It’s a tough pill, but I’ve learned that accepting this change doesn’t mean I can’t improve.

The Fix:

You can’t stop the clock, but you can keep training smart.

Continue running, but don’t forget to incorporate strength and balance work to maintain muscle mass and agility. I added in regular strength sessions and noticed a big difference—not just in my running but how I felt daily.

I may not be as fast as I was at 25, but I’m running stronger and smarter now.

Not Enough Sleep: Are You Resting Enough?

Sleep has always been my Achilles’ heel.

I prioritized everything else—work, family, training—over sleep for a long time.

But once I started taking rest seriously, my performance skyrocketed.

Sleep is when your body recovers and gets stronger. Skimp on it; you’re missing out on some of your best potential gains.

The Fix:

Aim for 7-9 hours of quality sleep per night.

Develop a relaxing bedtime routine, avoid heavy meals or caffeine late in the day, and keep a consistent sleep schedule.

I’ve found that once I started treating sleep like part of my training, everything improved—from my energy levels to my race times.

Further Reading

For those who want to dive deeper into the science and strategies for breaking through running plateaus, here are some additional resources:

• Runner’s World: “How to Break Through a Running Plateau” – Link
• Medicine & Science in Sports & Exercise: “Effects of High-Intensity Training on Performance Adaptation” – Link
• Journal of Sports Medicine: “Rest and Recovery in Endurance Training” – Link
• American Council on Exercise: “Strength Training for Runners” – Link

Join the Conversation: Share Your Running Journey!

Hitting a running plateau can be frustrating, but remember, you’re not alone! Every runner goes through ups and downs, and sometimes all it takes is a fresh perspective to get back on track. Let’s learn from each other and keep moving forward.

Leave a comment below with your thoughts and experiences! Your insight could be exactly what another runner needs to hear. And if you found this article helpful, consider sharing it with friends or on social media. Let’s keep building a supportive running community together!

Kratom has rapidly become one of the most prevalent compounds for people looking to enhance their physical fitness. This is primarily because it has numerous associated benefits, including increased energy levels and improved focus and concentration.

Among these is Red Jongkong Kratom which stands out thanks to its unique properties that provide additional benefits suited explicitly for athletes or those on a fit lifestyle journey. If you want red jongkong kratom, you may consider buying red jongkong kratom at Bulk Kratom Now to enhance your lifestyle. This blog post explores why more people are turning towards Red Jongkong Kratom to improve their fitness results.

Here Are Seven Reasons Why People Are Moving Towards Red JongKong Kratom To Enhance Their Fitness Journey:

1. Relaxation –

Red JongKong Kratom has become increasingly popular among fitness enthusiasts to enhance their journey towards a healthier lifestyle. But before consuming it, knowing some facts about kratom is essential. While it is not a recommended compound for various uses, many people have claimed that it helps them to relax and unwind after a long workout.

This red strain is derived from the Mitragyna speciosa tree native to Southeast Asia. It is believed to effectively promote relaxation, gaining recognition in the fitness community. While further research is needed to understand it’s effects on the body, many people have found it an effective compound for enhancing their fitness.

2. Enhanced Focus –

Red Jongkong Kratom has recently become popular among those looking to enhance their fitness journey. The key reason why people gravitate towards this particular strain is due to the improved focus it provides. Whether pushing through a challenging workout or staying on track with a healthy meal plan, a guide is essential for achieving fitness goals.

Red Jongkong Kratom, derived from the leaves of the Mitragyna speciosa tree, is known for its ability to increase energy and enhance clarity. With these benefits, it’s not hard to see why athletes, fitness enthusiasts, and wellness-conscious individuals are incorporating it into their routines for that extra boost of focus.

3. Increased Motivation –

Red Jongkong Kratom has become a favorite compound for fitness enthusiasts seeking an extra boost in their fitness journey. This strain has the potential to enhance energy levels, boost focus, and increase motivation during a workout. With many people still adapting to working out at home, motivation can quickly dwindle, making it challenging to stick to fitness goals.

It has become a favored solution to this problem. Although it is vital to note that the FDA does not regulate kratom and has not officially been approved for medical use, many people have reported its positive effects. However, as with any compound, it is essential to thoroughly research and consult a  professional before trying it.

4. Improved Creativity:

It has gained immense popularity for its ability to enhance creativity, leading to many fitness enthusiasts opting for it on their fitness journey. The benefits of the Red Jongkong Kratom are restricted to its relaxing properties and promise to enhance creative thinking.

It is believed that creativity plays a significant role in achieving fitness goals, leading to individuals becoming increasingly interested in it. The plant is native to Southeast Asia and is created by drying and grinding its leaves.

Its ability to stimulate creativity by increasing focus and concentration has contributed to many fitness enthusiasts incorporating it into their routines. It is no wonder that more and more people are moving towards the Red Jongkong Kratom to enhance their fitness journey.

5. Productivity:

As the fitness industry rapidly evolves, individuals constantly search for ways to enhance their performance and maintain their energy levels. For many, Red Jongkong Kratom has become popular due to its potential to increase productivity.

Despite the limited scientific evidence, herbal compound users have reported increased focus and motivation. Regardless of the reason, the trend towards incorporating it into fitness routines is on the rise, and it is interesting to see how its popularity will continue to evolve within this community.

6. Overall wellness –

As more and more people focus on their overall wellness, they seek new and unique ways to enhance their fitness journey. One method that has gained popularity in recent years is the consumption of red Jongkong kratom. While the plant’s properties have not been scientifically proven to aid in fitness, many users have reported increased focus and energy, which they believe has helped them with workouts.

Additionally, some have found that it has helped them manage various problems, which can be a crucial obstacle to achieving fitness goals. While it’s important to note that further research is needed to understand the effects of this plant fully, it is clear that some people are finding it to be a beneficial addition to their wellness routine.

7. Suppresses cravings –

Red Jongkong Kratom is becoming popular among fitness enthusiasts to alleviate their cravings and enhance their workout experience. Known for suppressing cravings, it has garnered attention for its potential contribution to several other benefits of kratom.

It is a strain indigenous to Indonesia and is created from drying the leaves of the Mitragyna speciosa tree. While there have been claims about its potential benefits, there is limited scientific evidence to support them.

However, many people are still drawn to this form of alternative medicine and are using it to complement their fitness journey. It is just one of the many strains available, and interested individuals should always consult their healthcare provider before adding any compound to their routine.

Conclusion

Kratom is becoming increasingly popular as a fitness herb, and Red Jongkong kratom offers many benefits. It helps increase alertness and focus, aiding with workouts without tiring or overwhelming you. People who choose this strain also benefit from its effects, making exercising more enjoyable. Its unique alkaloids provide calming effects so users can wake up refreshed and ready to perform at their best. It’s no wonder why Red Jongkong kratom is becoming popular to enhance their fitness journey. Taking it regularly ensures consistent results that will help you get the most out of your routine.

If you’ve never experienced lower abdominal pain while running, consider yourself fortunate.

For many runners, stomach cramps, side stitches, or sudden digestive issues can put a damper on their runs.

The pain can come on unexpectedly and may last for just a few minutes or the entire run. This can be both frustrating and demotivating!

As a coach, I’ve seen this happen to runners of all levels. The good news is that with a little understanding and preparation, you can not only manage the pain but also prevent it from happening in the first place.

In this guide, I’ll cover the primary culprits behind abdominal pain while running and, most importantly, how to treat and prevent them.

Top 4 Causes of Lower Abdominal Pain While Running

When I first started running, I never thought abdominal pain would be an issue.

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I remember my first bout with a side stitch vividly. It was a crisp morning, and I was feeling strong… until I wasn’t. A sharp pain hit my side, forcing me to slow down. I was frustrated, confused, and, honestly, a little embarrassed. But that experience taught me a valuable lesson: running isn’t just about your legs—it’s a full-body sport, and everything from your breathing to your posture matters.

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But one morning, as I was pushing through my usual route, a sudden, sharp pain hit my right side.

It felt like a knife stabbing under my ribs—a classic side stitch. I slowed my pace, pressing my fingers into the pain and breathing deeply, just like I had read somewhere.

The pain subsided after a minute, but it was a wake-up call.

Here are the main culprits behind lower abdominal pain when running, along with some practical strategies to manage and prevent them.

1. Side Stitches (Exercise-Related Transient Abdominal Pain)

Side stitches are a familiar enemy for most runners. Also known as exercise-related transient abdominal pain (ETAP), side stitches refer to a sharp, stabbing pain that typically occurs on one side of the abdomen, just below the ribs.

In some cases, this pain can also manifest in the lower abdominal area. It often comes on suddenly, without warning, and can range from dull and achy to sharp and stabbing.

How Common Are Side Stitches?

Research conducted by Australian scientists in 2015 revealed that approximately 70% of runners experienced a side stitch at least once in the past year. This shows just how common this issue is in the running community.

Why Do Side Stitches Happen?

The exact cause of side stitches isn’t fully understood, but here are some likely triggers:

• Pulling or irritation of the abdominal ligaments connected to your diaphragm.
• The bouncing motion of running, which stresses your diaphragm and internal organs.
• Running too soon after eating or drinking a lot of fluids.
• Shallow or irregular breathing patterns.
• Poor posture or form while running.

How to Manage Side Stitches While Running:

• Slow Down: If you feel a side stitch during a run, slow your pace to give your body a chance to recover. If the pain persists, stop and stretch.
• Engage Your Core: Bend forward slightly at the waist and engage your core muscles to stretch the diaphragm. Deep breathing can also help alleviate the pain.
• Apply Pressure: Use your fingers to apply pressure to the affected area while inhaling deeply. On each exhale, push a little deeper until the pain subsides.
• Stretch Up and Over: Extend the arm on the side where the stitch is located above your head and lean to the opposite side. Hold the stretch for 15-25 seconds before repeating on the other side.

Prevention Tips:

• Avoid Running on a Full Stomach: Space meals and runs by at least 3-4 hours, especially if you have a slower digestive system or a history of side stitches.
• Hydration: Drink small amounts of water consistently before and during your run and stay well-hydrated post-run.
• Improve Breathing Technique: Practice a 3:2 breathing pattern (inhaling for three steps, exhaling for two). Adjust to a 2:1 ratio for faster paces if needed.

2. Heartburn

Ever feel a burning sensation in your chest or throat while running? That’s heartburn, and it’s a common issue for runners, especially after eating certain foods.

This condition can cause a burning feeling in the upper abdomen and chest, accompanied by burping or belching.

If you frequently experience these symptoms (more than twice a week), it could indicate gastroesophageal reflux disease (GERD).

Why Does Running Trigger Heartburn?

Running’s impact causes your stomach contents to bounce around, and if the muscle that keeps stomach acid in check (the lower esophageal sphincter) is relaxed or weak, acid can creep up into your esophagus.

Contributing Factors:

• Foods high in acidity or spiciness.
• Carbonated beverages.
• Running too soon after consuming large meals.
• Wearing tight clothing that compresses the stomach.

Managing Heartburn During Runs:

• Adjust Your Diet: Avoid typical triggers such as chocolate, tomato-based foods, spicy dishes, and citrus juices.
• Time Your Meals: Wait at least 3-4 hours after eating before running to ensure your stomach is empty.
• Loosen Your Gear: Wear loose-fitting shorts and tops that don’t put pressure on your stomach. If you wear a belt or compression garment, make sure it’s not too tight.
• Consider Medication: Over-the-counter antacids can neutralize stomach acid quickly. For stronger solutions, H2 blockers or proton pump inhibitors may be considered under a doctor’s guidance.

3. Stomach Muscle Cramps

Sometimes mistaken for side stitches, these cramps originate from the stomach or intestinal

While these cramps can strike without warning, they often stem from specific triggers.

Common Causes of Stomach Muscle Cramps:

• Running in hot weather, which increases dehydration and electrolyte loss.
• Skipping a proper warm-up, leaving your muscles cold and more prone to cramping.
• Dehydration or an imbalance in electrolytes like sodium, potassium, and magnesium.
• Overexertion, especially if you’re pushing your limits without adequate recovery.

How to Manage and Prevent Stomach Muscle Cramps While Running:

• Stop and Stretch: If a cramp hits mid-run, stop running and gently stretch and massage the muscle with your fingertips. This can often provide quick relief. Applying ice to the area can help soothe soreness, while heat pads can loosen tight muscles.
• Stay Hydrated: Hydration is key for preventing muscle cramps. Drink water consistently throughout the day and ensure you’re hydrated before, during, and after your runs. About 12-16 ounces of water an hour before running is a good benchmark. During runs longer than 45 minutes, sip 2-4 ounces every 10-15 minutes.
• Warm-Up Properly: Always dedicate 5-10 minutes to dynamic stretches and light jogging before your run to warm up your muscles and prepare them for exertion.

• If cramps are frequent, consider electrolyte-enhanced water or sports drinks to maintain sodium, potassium, and magnesium levels during long or intense training sessions.

4. Abdominal Strains

An abdominal strain is a more severe and less common reason for abdominal pain during running.

It occurs when one or more muscles in the abdominal wall are stretched or torn. This type of injury can cause intense pain, particularly during core movements and deep breathing.

Symptoms of an Abdominal Strain:

• Sharp pain that worsens with movement or certain positions.
• Swelling, bruising, or tenderness in the abdominal region.
• Weakness in the core muscles or a reduced range of motion.

Common Causes:

• Sudden, Intense Movements: Sprinting or abrupt twisting movements can strain the abdominal muscles.
• Overuse: Excessive training without adequate rest can lead to muscle fatigue and strain.
• Improper Form: Poor running posture or incorrect lifting techniques during cross-training can also contribute to abdominal strain.

How to Manage Abdominal Strains While Running:

• Rest and Recovery: Stop running and any other activity that aggravates the pain. Rest is crucial to allow the muscles to heal.
• Ice Therapy: Apply an ice pack to the strained area for 10-15 minutes, three to four times a day, to reduce swelling and pain.
• Over-the-Counter Pain Relief: Medications like ibuprofen or naproxen can help relieve pain and inflammation.
• Compression: Wrap an elastic bandage around your midsection to provide support and limit movement that might exacerbate the pain.

When to See a Doctor for Abdominal Pain While Running

While most cases of lower abdominal pain can be managed with the right techniques and adjustments, there are times when medical attention is necessary.

Chronic or severe pain could indicate an underlying issue that goes beyond typical running-related discomfort.

When to Seek Medical Help:

• Persistent Pain: If your abdominal pain does not subside after rest, stretching, or hydration, it’s time to seek medical advice.
• Disruption of Daily Activities: Pain that affects your ability to sit, walk, or sleep should be evaluated by a healthcare professional.
• Accompanying Symptoms:
  • Shortness of breath or difficulty breathing.
  • A burning sensation or severe stabbing pain.
  • Tenderness in the abdominal region coupled with excessive sweating.
  • Frequent constipation or diarrhea.
  • Blood in the stool, severe bloating, or nausea even when not exercising.

Potential Serious Conditions:

Sometimes, abdominal pain could be a sign of a more serious medical condition, such as an ulcer, hernia, or even a heart condition.

If you or your family have a history of heart issues and you experience chest pain or other concerning symptoms, seek medical attention immediately.

Key Takeaways:

• Identify potential triggers based on your symptoms and make gradual adjustments.
• Practice deep breathing and core exercises to strengthen your abdominal muscles.
• Adjust your pre-run meals and clothing to reduce heartburn and other discomforts.
• Stay aware of how your body feels during runs and take action at the first sign of pain.

Stay Safe and Run Smart

By understanding the causes of abdominal pain and taking preventative measures, you’ll be better equipped to handle any discomfort that comes your way.

Running should be an enjoyable and fulfilling experience, so prioritize your well-being and make adjustments as needed.

Thank you for reading, and remember: keep training strong and listen to your body!

Got questions or personal experiences with abdominal pain while running? Share them in the comments below. I’d love to hear from you and help you stay on the right path.

Feeling dizzy while running? It’s a common experience for many runners, especially when pushing hard during a workout or after long runs.

Let’s face it: feeling lightheaded or dizzy while running can really scare the daylights out of you.

Over the years, I’ve seen plenty of runners, newbies and seasoned pros alike, struggle with this.

I cannot emphasize the importance of knowing the root cause of this dizziness, whether it’s dehydration, low blood sugar, or something else, and then taking steps to address it.

In this article, I’ll break down the potential causes of feeling dizzy while running, how to prevent it, and what to do if you experience it during your runs. If you’re ready to dive in, let’s get started.

Feeling Dizzy While Running: What’s Going On?

First off, getting dizzy doesn’t always signal a major problem.

In most cases, dizziness during a run can be attributed to dehydration, low blood sugar, or overexertion. These are all manageable if you know what to look out for.

But, if that dizziness comes with serious stuff like chest pain or major headaches, it’s time to see a doctor.

Last time I felt woozy during a run was a few weeks ago on a really hot and humid day.

It was around mile 10 of a 20-mile long run. I was feeling strong, and suddenly, the sidewalk seemed to shift under me. My vision blurred, and I had to stop and hold onto a lamppost.

I know what I did wrong. I was pushing hard in temperatures bit too extreme. Don’t make my mistake (more on this later).

Symptoms to Watch Out For

When dizziness strikes during or after a run, it might come with other symptoms that can give you clues as to what’s going on. These include:

• Lightheadedness: Feeling like you might faint or your head is spinning.
• Poor balance: Difficulty staying steady on your feet.
• Blurry vision: Sudden changes in vision can indicate an issue with blood pressure or oxygen levels.
• Nausea: Feeling queasy or sick to your stomach.
• Weakness: Feeling unusually tired or weak during or after your run.

If you experience these symptoms, it’s time to take action and figure out what’s causing them so you can get back to running safely.

These symptoms can manifest suddenly while running, just after a workout, or build slowly over time.

Seek medical attention if you’re experiencing any of these symptoms:

• Slurred speech
• Severe and chronic headache
• Sudden deafness in one ear
• Numbness
• Extreme exhaustion
• Chest pain and/or palpitations
• Projectile vomit

How To Prevent Getting Dizzy While Running

Here are some of the most common reasons runners feel dizzy, along with tips on addressing each one.

Blood Pressure Drops

One of my biggest mistakes was skipping a proper cool-down. After a long run, I’d jump straight into a shower and wonder why I felt dizzy.

Here’s what I found out. When you’re running, your heart works hard to pump blood to your muscles, and your blood pressure increases slightly. But if you stop running abruptly, your blood pressure can drop suddenly, causing lightheadedness or dizziness.

How to prevent it:

Cool down gradually instead of stopping your run abruptly. This means slowing down to a jog or walk for 5 to 10 minutes before you stop completely. This gives your body time to adjust, and your heart rate and blood pressure will gradually return to normal. Think of it as easing your body back into a resting state.

Overexertion

Pushing yourself too hard, especially during high-intensity workouts or long runs, can lead to dizziness. When you overexert yourself, your heart rate can skyrocket, and the body struggles to keep up with the increased demand for oxygen. Combined with heavy sweating, you can experience lower blood pressure and dizziness.

Like many runners, I used to think pushing harder meant progress. But after too many episodes of feeling faint, I realized that going all out every time wasn’t doing me any favors.

A high-intensity workout is good every now and then, but overdoing it just invites problems. Whenever I feel that heaviness or dizziness creeping in, I slow down, catch my breath, and remind myself that there’s no point in pushing if I can’t finish strong.

How to prevent it:

Be mindful of your limits. It’s okay to push yourself but always listen to your body. If you feel yourself getting lightheaded, it’s a sign that you need to slow down. Take a break, breathe deeply, and give your body time to recover. Building intensity gradually will help prevent overexertion and dizziness.

Dehydration & Dizziness During A Run

Dehydration is a leading cause of dizziness, especially during long runs or when running in hot weather. When you sweat, your body loses water and essential electrolytes. If you don’t replace those fluids, your blood volume can drop, leading to lower blood pressure and dizziness.

How to prevent it:

Stay well-hydrated before, during, and after your run. Aim to drink plenty of water throughout the day, especially before heading out for a run. Bring water with you on long runs or hot days and take small sips regularly—about an ounce or two every 15 to 20 minutes. For even more hydration benefits, consider electrolyte drinks to help replenish lost salts.

Low Blood Sugar

Your body relies on glucose (sugar) as fuel when you run. If you haven’t eaten enough before your run, your blood sugar levels can drop, leaving you feeling weak, dizzy, or shaky. This is especially true if you run long or push yourself hard on an empty stomach.

How to prevent it:

Don’t run on an empty stomach. Have a light snack 30 minutes to an hour before you head out. Something like a banana with peanut butter, yogurt with fruit, or a small handful of nuts can provide the energy you need to maintain steady blood sugar levels during your run.

Improper Breathing

Dizziness can also come from not breathing right while you run. Many runners, especially beginners, tend to take shallow breaths or hold their breath while running, which limits the amount of oxygen flowing to the brain and muscles.

How to prevent it:

Focus on your breathing. Try to sync your breathing with your steps—one popular technique is the 3:2 ratio, where you inhale for three steps and exhale for two. This helps you take deeper, more controlled breaths and ensures you get enough oxygen. If you feel yourself getting dizzy, slow down and take deeper breaths.

Dealing with Treadmill Dizziness

Feeling dizzy after stepping off the treadmill? Then let’s talk about it.

Treadmills definitely have their own set of challenges.. The first time I experienced treadmill dizziness, I thought I was tired. But after some reading, I realized it was the abrupt transition from a moving belt to a still floor.

Now, I make sure to gradually slow down at the end of each treadmill session, taking a few minutes to walk it out before hopping off. It helps my brain and body stay in sync.

How to prevent it:

Don’t worry.

This type of vertigo is not dangerous and often goes away after a few treadmill runs.

It’s just a matter of practice and getting your body used to the machine.

One thing you can do if you typically feel dizzy after using a treadmill is to slow down gradually.

Reduce your pace over three to five minutes until you’re walking comfortably and breathing normally.

Then, and only then, get off the machine.

Get into a recovery position, or simply sit down.

Rehydrate.

What To Do If You Feel Lightheaded When Running?

Don’t try to be a hero if you ever feel dizzy mid-run.

Hit the emergency red stop button and stop down.

Next, elevate your legs above your heart, placing your feet on a wall, chair, or bench.

This way, the blood can circulate back into your heart and brain.

Try not to push your body more than it can handle.

It’s key to manage dizziness while exercising right.

Ignore your symptoms, and it will get worse.

Stop, find some shade, and elevate your legs. It’s something I learned the hard way. Pushing through only made things worse. Taking a few moments to recover helps you avoid a fainting spell and ensures you can get back to running safely another day.

Before picking up running again, try to rule out the cause of the lightheadedness and a practical solution.

If you adjust your training approach but continue to dizziness while exercising, make an appointment with your doctor ASAP.

When is it Time to See a Doctor?

In most cases, dizziness while running is manageable with a few adjustments. However, it’s time to see a doctor if you’re experiencing frequent or severe dizziness. These could be signs of a more serious underlying condition, such as heart or neurological issues, that need medical attention.

Frequently Asked Questions About Dizziness While Running

I know that you have more pressing questions about feeling woozy while working out. Let me try to address some of them.

What should I do if I feel dizzy while running?

If you start to feel dizzy while running, the best thing you can do is slow down and find a safe spot to stop. Take deep breaths, sip some water if you have it, and wait until the dizziness subsides. It’s essential to let your body recover rather than pushing through—ignoring dizziness can lead to a fall or make things worse.

Make sure to include a cool-down period at the end of your run, as it helps gradually lower your heart rate and blood pressure, which can prevent dizziness.

Is dizziness normal for beginner runners?

Yes, beginners sometimes experience dizziness, especially if they’re pushing harder than their bodies are used to or haven’t eaten enough beforehand. Running is an intense cardiovascular workout, and your body needs time to adapt to this new level of exertion. Starting with shorter, slower runs and gradually building up your endurance can help reduce dizziness.

My best advice? Begin with a few minutes of brisk walking or light jogging to ease your body into the activity. If dizziness persists, try eating a light snack 30-60 minutes before your run.

How can I tell if dizziness is a sign of something serious?

While dizziness is often caused by simple factors like dehydration, low blood sugar, or overexertion, it’s essential to listen to your body. If you frequently experience dizziness, or if it’s accompanied by symptoms like chest pain, difficulty breathing, nausea, or loss of consciousness, it may be a sign of an underlying health issue. In such cases, consult a healthcare provider to rule out any serious conditions.

Share Your Tips for Preventing Dizziness While Running!

Dizziness during a run can be a real hurdle, and sometimes the best advice comes from fellow runners who’ve been through it.

Have you ever felt dizzy on a run? Share your experiences and any tips that have worked for you in the comments below!

Whether it’s a hydration trick, a pre-run snack, or a cool-down routine, your insights could make all the difference for someone else!

Running is not only a fantastic way to stay fit and improve cardiovascular health, but it can also be an unexpected ally in your language learning journey. The combination of physical exercise and cognitive engagement can enhance memory, focus, and overall learning ability. 

In this article, we will explore the surprising connection between running and language learning and how you can leverage your running sessions to accelerate your language acquisition.

The Cognitive Benefits of Running

When we engage in aerobic activities like running, our brain receives an increased supply of oxygen and nutrients. This influx of oxygen-rich blood promotes the growth of new neurons and strengthens the connections between existing ones. These neurobiological changes enhance cognitive function, including memory retention, attention span, and information processing.

Research has shown that exercise, particularly aerobic exercises like running, can improve language learning outcomes. When we exercise, our brain releases endorphins and other neurotransmitters that boost our mood and enhance our cognitive abilities. 

These neurochemical changes create an optimal environment for language acquisition, allowing us to absorb and retain new vocabulary and grammar rules more effectively.

Creating a Language Learning Routine

Running provides an excellent opportunity to create a language learning routine. By incorporating language learning activities into your running sessions, you can maximize your time and make significant progress in your language studies. Here are some strategies to consider:

1. a) Language Learning Apps: Utilize language learning apps that offer audio lessons, vocabulary drills, and interactive exercises. Three popular language learning apps that you can use during your runs are:

• Promova: Promova is a leading language learning app that provides comprehensive courses taught by experienced adult English teachers. With Promova, you can improve your language skills while enjoying your running sessions. Take advantage of their extensive curriculum, which covers a wide range of topics and includes interactive exercises to enhance your vocabulary and conversational abilities.
• Duolingo: Duolingo is a popular language learning app that offers bite-sized lessons in various languages. Its gamified approach makes language learning fun and engaging. Take advantage of Duolingo’s mobile app to learn new vocabulary and practice your language skills while on the go.
• Memrise: Memrise is a language learning app that utilizes spaced repetition and mnemonic techniques to help you memorize vocabulary effectively. Use Memrise during your runs to reinforce your language knowledge and expand your vocabulary.

1. b) Language Podcasts: Listen to language podcasts or audio lessons while running. This allows you to immerse yourself in the language and improve your listening skills. Choose podcasts that align with your language proficiency level and areas of interest.
2. c) Language Learning Music: Create a playlist of songs in the language you are learning. Music has a powerful impact on memory and emotion, and listening to songs in your target language while running can help you internalize vocabulary and improve pronunciation.

Mindful Running and Language Learning

Running provides an opportunity to practice mindfulness, which can be beneficial for language learning. Mindfulness involves focusing your attention on the present moment and being fully aware of your thoughts, feelings, and physical sensations. By applying mindfulness techniques during your runs, you can enhance your language learning experience. 

Here’s how:

1. a) Mindful Listening: Pay attention to the sounds around you while running. Notice the rhythm of your footsteps, the rustling of leaves, and any other auditory stimuli. Apply this focused listening to your language learning by actively listening to language podcasts or audio lessons.
2. b) Visualization: Use visualization techniques during your runs to imagine yourself in situations where you can apply the language you are learning. Picture yourself having conversations with native speakers or confidently using the language in real-life scenarios. This mental rehearsal can boost your confidence and prepare you for future language interactions. As you visualize yourself speaking the language fluently, your brain becomes more attuned to the patterns and structures of the language, facilitating faster language acquisition.
3. c) Language Learning Mantras: Create positive affirmations or language learning mantras that you can repeat to yourself during your runs. These affirmations can be specific language goals or motivational phrases to keep you inspired and focused on your language learning journey. 

By reinforcing positive beliefs about your language abilities, you can overcome self-doubt and maintain a growth mindset.

Learning Communities and Running Clubs

Combining language learning with running can be a social and motivating experience. Look for language learning communities or language exchange programs in your area that organize running events, or join a running club where you can connect with fellow language learners. 

Here are some ways you can integrate language learning communities and running clubs into your language acquisition journey:

1. a) Language Exchange Runs: Some language learning communities organize language exchange runs where participants pair up with native speakers or language enthusiasts. These runs provide an opportunity to practice your target language while enjoying the camaraderie of fellow runners. You can engage in conversations, exchange language tips, and learn about different cultures during your runs. Not only will you improve your language skills, but you’ll also build lasting friendships.
2. b) Running Clubs with Language Learning Themes: Look for running clubs that have a language learning focus or cater to individuals from diverse linguistic backgrounds. These clubs often organize language-themed runs or language-related events, such as language trivia nights or language immersion activities. Joining such a club allows you to combine your passion for running with your desire to learn a new language, creating a supportive and motivating environment.
3. c) Virtual Language Learning and Running Challenges: In the digital age, many language learning platforms and running apps offer virtual challenges that you can participate in from anywhere in the world. These challenges may involve running specific distances or completing language learning milestones. By joining these virtual challenges, you can connect with a global community of language learners and runners, share your progress, and gain inspiration from others pursuing similar goals.
4. d) Language Practice Meetups: Check if there are language practice meetups or conversation groups organized by local running clubs or language learning communities. These meetups provide a structured environment for practicing your language skills while engaging in physical activity. You can pair up with language partners or join group discussions during warm-ups, cool-downs, or post-run social gatherings. The combination of exercise and language practice creates a dynamic and interactive learning experience.

By joining language learning communities and running clubs, you can tap into the collective knowledge and motivation of like-minded individuals. These communities offer a supportive environment where you can exchange language learning strategies, seek advice from experienced learners, and find encouragement during challenging times. Additionally, the social aspect of running and language learning together can make the journey more enjoyable and help you stay motivated for the long haul.

Overcoming Challenges and Staying Motivated

Language learning, like running, can have its fair share of challenges. It’s important to stay motivated and overcome obstacles along the way. Here are some strategies to help you maintain your enthusiasm for both running and language learning:

• Set Realistic Goals: Break down your language learning and running goals into manageable steps. By setting realistic targets, you can celebrate small victories along the way and stay motivated to continue.
• Track Your Progress: Keep a journal or use language learning apps that allow you to track your progress. Seeing how far you’ve come can be a powerful motivator and remind you of the progress you’re making in both running and language learning.
• Find Accountability Partners: Connect with fellow runners and language learners who share similar goals. Join online communities, find language learning partners, or participate in virtual running challenges to stay accountable and motivated.
• Celebrate Milestones: Celebrate your achievements, whether it’s completing a language level or reaching a running milestone. Reward yourself with small treats or engage in activities that inspire and rejuvenate you.

Conclusion

Running and language learning may seem like two unrelated activities, but their combination can have a profound impact on your language acquisition journey. By incorporating language learning activities into your running routine, you can leverage the cognitive benefits of exercise and create a powerful synergy between physical and mental fitness. 

Whether it’s using language learning apps, practicing mindful running, or joining language learning communities, the surprising connection between running and language learning offers an exciting and effective approach to mastering a new language. Lace up your running shoes, grab your language learning materials, and embark on a journey towards language mastery while enjoying the many benefits of running.

Running a 5K under 20 minutes is a dream many road runners chase.

And trust me, I know it’s a tough one.

A few years ago, my best was around the 23-minute mark and wasn’t bulging at all.

In fact, the mere thought of breaking 20 minutes seemed downright impossible.

But you know what?

I made it happen.

It wasn’t easy, but with the right training and plenty of hard work, I got there.

Now I’m going to show you exactly how you can do it too.

Don’t worry. Ain’t gonna bore you with technicalities and jargon. I’ll keep it as simple as possible.

I’ll walk you through training tips, a solid plan to get you there, the mental game, and some lessons I learned along the way (including my own journey from a 23:30 to sub-20 5K).

By the end of this guide, you’ll know exactly what it takes to break that 20-minute barrier.

Ready to roll? It’s going to be a long read so let’s get to it.

Getting Started: Know Your Current Fitness Level

First off, you need to know where you’re starting from.

How fast can you run a 5K right now?

If you haven’t done it in a while, go out and run a time trial – it’s important to know where you’re at.

When I made the decision to go sub-20, my 5K was around 23:30. That meant I needed to cut 3½ minutes.

Seems like a lot, but trust me, it’s doable My advantage back in the day is that I had a coach that believed in me and that was a huge game-changer.

So here’s the deal.

If you’re running between 22 and 25 minutes, hitting sub-20 in a few months of focused training is within your reach.

Even if you’re a little slower, don’t stress – just stay consistent and train the right way, and you’ll see results.

In fact, I worked recently with a runner who went from 24:54 to 19:43 in just 8weeks. Yep, two months! Of course, I  believe he was an exception but it’s still an impressive feat nonetheless.

Everyone’s timeline will be different, but with patience and commitment, you can do it.

But what if your current 5K time is way slower than that.. Let’s say your 5K PB is around 35 minutes.

Then what should you do? Should you give up?

Of course, no. I’d urge you to change your goal into a a more realistic one. Instead, shoot for a 30-minute 5K and work on it from there. Adopt the progressive mindset.

A complete beginner? Please start with my couch to 5K plan.

In case you’re curious about average 5K times, check out this chart:

Assess Your Strengths and Weaknesses

Nope, we are not done analyzing what you’re capable of.

Now, take a moment and think about your running style. Are you more of a long-distance runner who can go forever but struggles to pick up the pace? Or are you fast out of the gate but struggle to hold that pace? Knowing this is key, because it’ll show you where to focus your training.

For me, I had solid endurance from just jogging, but speed? That was a whole other challenge. Maybe you’re the opposite, and that’s cool too. Knowing where you need to put in the work will make your training more efficient and effective.

Now let’s get to the more practical stuff.

The Benefits of Speed Work (and How to Make It Work for You)

If you want to break 20 minutes in a 5K, there’s no way around it: speed work is your best friend.

I’m not gonna lie, when I first heard about interval training and track workouts, I thought it wasn’t for me.

My first interval session had me gasping for air and thinking, “What did I get myself into?”

But let me tell you, adding structured speed workouts was a total game-changer. It’s the #1 thing that helped me shave 3 minutes off my 5K time—from 23-22 minutes to breaking 20. If I’d to do it all over again, I’d done speedwork earlier in my training.

So why bother with speed work?

It’s simple: it trains your body to run faster and makes your usual pace feel easier.

Speed work isn’t just about getting faster; it helps you hold that pace longer.

Interval training (short bursts of speed followed by recovery) improves your body’s ability to use oxygen, or what’s known as VO2 Max, and delays the point where you fatigue. This means you can go faster for longer.

Don’t just take my word for it—science backs it up.

One study showed that runners who did 4 weeks of sprint intervals shaved about 4.5% off their 5K times (about a minute on a 22-minute 5K!). Pretty good, right?

Another study found that runners using the “10-20-30” interval method (30 seconds of jogging, 20 seconds of moderate running, 10 seconds of sprinting) cut an average of 42 seconds off their 5K time in six weeks.

I can go on and on but you get it for sure.

Speed work works. Period.

How to Add Speed Work to Your Routine

Now you’re sold (hopefully) on speed work, let’s get into how do you actually fit it in.

Here’s how you can make it happen:

Track Intervals:

Find a local track or any flat area where you can measure distance.

One of the best ways to get started is with 400-meter repeats.

For a sub-20 5K, try running 4–6 x 400m repeats at a pace slightly faster than your goal race pace.

For example, aim for 93 seconds per 400m (around 6:15 per mile pace). After each repeat, take 1 minute to walk or jog to recover.

When I first did this, my lungs were on fire., It felt impossible. But, here’s the thing: it got easier every week.

And after a few weeks, I was hitting those 400m repeats faster than I thought I could. Over time, you can increase the number of repeats or run them faster.

You can also try 800m or 1km repeats, which help build the endurance you’ll need for race day.

For example, 5 x 1000m at goal pace (around 4:00 per km) with 90 seconds of easy jogging in between is a killer workout that’ll get you race-ready.

Tempo Runs:

Tempo runs are your bread and butter for improving speed at longer distances. It’s a sustained effort that’s faster than your normal pace but not so hard that you’re gasping for air.

Tempo runs help your body get rid of lactic acid more effectively, which means you can sustain that faster pace for longer.

For a sub-20 5K, this might be a 3–4 mile run with the middle 2 miles at a “comfortably hard” pace—around 7:00–7:15 per mile. (This is a little slower than race pace but faster than easy pace).

When I did these in my training, I really noticed the difference. I could lock into a strong rhythm that made race pace feel more manageable.

Fartleks & 10-20-30:

Fartlek, Swedish for “speed play,” is a fun way to add speed work into an easy run. You simply mix in bursts of speed whenever you feel like it.

For example, during a 30-minute run, you might sprint for 30 seconds, jog for 1 minute, and repeat the cycle.

It’s less structured and more about having fun with speed. The “10-20-30” workout is a more structured form of fartlek: jog for 30 seconds, run at a moderate pace for 20 seconds, then sprint for 10 seconds. Do this for 5 sets, then take a 1–2 minute jog break.

The cool thing? Even doing 10-second sprints at 80% effort (not full-out) still gives you huge fitness gains (Science Daily).

So don’t stress about sprinting at max effort. Just get out there, push yourself a little, and enjoy it.

Hill Repeats:

Find a hill that takes you about 60–90 seconds to run up, and get ready to build strength.

Do 6 x 60-second uphill sprints, then jog or walk back down to recover. Hills help build leg strength and power, which translates into faster flat running.

I make sure to add hill workouts into my routine every couple of weeks. They suck while you’re doing them, but afterward, everything else feels a little easier.

Think of hills like “strength training on the run.”

How to Get Started

If you’re new to speed work, start with one session a week, and then build up to two as your body gets used to the intensity.

For example, do intervals on Tuesday and a tempo or hill workout on Friday, with easy runs in between to help your body recover.

And, listen, don’t skip the warm-up. 10-15 minutes with easy jogging, plus some dynamic stretches or strides to get your muscles ready is all you need.

Balancing Endurance and Speed Training

Speed work might grab attention, but don’t skip out on building that endurance base.

If you want to crush a 5K, you need a mix of speed and stamina.

Here’s the deal: speed workouts make your race pace faster, but it’s endurance training that lets you hold that pace all the way to the finish line without falling apart.

To break that sub-20 5K, you’ve gotta strike the right balance between both.

So, let’s break it down:

Easy Runs = Building Your Engine

Most of your weekly miles should be easy, relaxed runs. Yep, we’re talking about those slow, conversation-paced miles.

This is the foundation you build everything on. It might seem counterintuitive, but even the fastest 5K runners spend a lot of time running slower than race pace.

For example, if you’re aiming for 6:26/mile for a sub-20 5K, you might find your easy runs clocking in around 8:00–9:30/mile (maybe even slower).

When I started out, I made the rookie mistake of pushing my easy days too fast.

I thought it’d make me “extra fit,” but it just made me tired! I’ve heard other runners say the same thing—that pushing too hard on recovery days led to a “boom-bust cycle of injuries.” I can definitely relate to that.

Once I finally slowed down my easy runs, I was able to go longer, recover quicker, and crush my speed workouts. The key? Train smarter, not just harder.

Please learn from my mistake. Be wiser.

Long Runs for Endurance

Even though a 5K is “only” 3.1 miles, you should still put in the work with long runs (5 to 8+ miles, depending on your level). Why? Because the more comfortable you are with running longer, the easier those 5K miles will feel.

For your long runs, aim for a pace that’s easy and steady—about 1½–2 minutes slower per mile than your 5K pace. It might seem “boring” for speedsters, but mix it up with some trail runs or run with a friend to keep it fun. Think of it as your engine-building day.

Rest & Recovery Days

Balance isn’t just about the workouts—it’s about recovery too.

You don’t get faster by hammering workouts non-stop; you get faster by letting your body recover.

Make sure you have at least one or two days a week where you’re resting or doing some super light cross-training.

Here’s a rule I’ve stuck with: the “80/20 rule.” That means 80% easy and steady runs, and 20% hard efforts.

So, if you’re running five days a week, four of those runs should be easy (including your long run), and one or two should be tougher efforts (like intervals or tempo). Don’t make your easy runs too fast! Trust me—running slow on your easy days actually makes you faster on your hard days.

As one coach told me, “If you want to race fast, you’ve gotta train slow and fast—just don’t always do medium.” If you’re running medium effort all the time, you’re just setting yourself up for burnout or a plateau.

Periodize Your Training

Don’t try to do everything at once.

You don’t need to cram all the speed and mileage into every week.

Focus on building up your mileage for a few weeks, then start adding in more speedwork as you get fitter.

Or alternate weeks with higher mileage and others with a speed focus. Listen to your body—if you’re feeling drained, it’s fine to back off the intensity for a couple of days. It’s better to show up at the starting line a little undertrained but fresh, than overtrained and exhausted.

3-Week Training Plan for Breaking 20 Minutes in the 5K

Alright, let’s get real.

This 3-week plan is designed for runners who are already pretty close to cracking that sub-20 5K goal. If you’re running about 4-5 days a week and around 20+ miles, this plan is gonna help you dial in and break that barrier.

Time to fine-tune and push yourself through that last stretch.

Let’s break it down.

Week 1: Build the Base

We’re getting the basics locked in this week. It’s about getting your body ready, but not burning yourself out just yet.

• Monday: 30-minute easy run. Nice and slow. You’re just shaking off any soreness from the weekend and gearing up for the work ahead.
• Tuesday: Intervals – 5 x 1 km at goal 5K pace (4:00/km or 6:25/mile). Jog for 90 seconds between each rep. Finish with a short cooldown jog. Don’t go out too hot, but feel that goal pace. The last rep should get tough but still be doable.
• Wednesday: 30-minute easy run or cross-training (bike, swim, whatever feels easy). This is all about recovery from Tuesday’s workout.
• Thursday: Speedwork – 6 x 400 meters at a pace faster than 5K pace (around 93 seconds per 400m). Rest for 1 minute in between. This is all about turning your legs into rockets. Keep the form tight, but if 93 seconds is too quick, don’t stress—aim for 95 seconds and work your way down.
• Friday: Rest or easy cross-train. Give your legs some TLC. Hydrate, stretch, and keep it relaxed.
• Saturday: Long run – 45–60 minutes at a pace you can hold a conversation. This isn’t about speed; it’s about building that endurance. You should finish feeling like you could keep going.
• Sunday: Rest. Recovery day.

Week 2: The Push

This week, we’re turning up the intensity a little. We’re pushing your limits but also respecting recovery.

• Monday: 30-minute easy run. Don’t push it today—keep it chill and let your body catch up from last week.
• Tuesday: Intervals – 6 x 800 meters at goal pace (3:10–3:12 per 800m). Jog 200 meters between each rep. This is a VO2 max workout—your body is learning to hold that fast pace.
• Wednesday: 30-40 minute easy run or cross-training. If you’re feeling beat up, take it easy and maybe do a light bike ride.
• Thursday: Hill Sprints – 6–8 x 60 seconds uphill, then jog down to recover. Focus on driving with those legs. If you don’t have hills, try a 20-minute tempo run at your 10K pace. Push yourself, but don’t gas out.
• Friday: Rest or light cross-train. Focus on recovery here. Don’t skip this!
• Saturday: 30-minute easy run + 4 strides (4 x 100m accelerations). This will remind your legs how to move quickly.
• Sunday: Long run – 50–60 minutes. This should feel easier than last week. Progress!

Week 3: Taper and Race Week

We’re tapering down this week. The goal is to be fresh and ready to crush it on race day.

• Monday: 30-minute easy jog. Relax, you’ve done the work.
• Tuesday: Interval sharpening – 4 x 400m at 5K pace with full recovery (2-3 minutes walking rest). Or, 3 x 1 km at 5K pace with 2 minutes rest. This is just to keep your legs fresh—not a time to kill yourself.
• Wednesday: 20 minutes super easy jog or rest. If you’re feeling great, go for a short jog, but if you’re feeling sore or drained, skip it. Recovery’s key.
• Thursday: Rest day. Mentally prepare for the race. Visualize your pacing strategy. Check your gear. This is about getting your mind right.
• Friday: 15-minute light jog + 5 x 100m strides. Just a little tune-up before race day. These strides should feel quick, but not exhausting.
• Saturday: RACE DAY – Time to break 20 minutes! Warm up with a 1-2 mile jog, dynamic stretches, and strides. Don’t go out too fast; stick to your pacing strategy. In that last mile, when the pain hits, remind yourself why you’ve been training so hard. Push it all the way to the line. Let’s do this.
• Sunday: Recovery day. You’ve earned it. Celebrate your sub-20 achievement. Do a light shakeout run if you feel up to it, but mostly just chill. Enjoy the win.

How does this plan look? Would you change anything based on your own training style or schedule? Maybe you prefer long runs on Saturdays, or you need an extra rest day before race day? Let me know how you’d tweak it for your needs.

Final Thoughts: Stay Motivated and Join the Community

Chasing a sub-20 minute 5K? Yeah, it’s tough. But trust me, it’s totally worth it. Whether you’re at a 30-minute 5K or pushing for 20:30, make sure you remember why you’re out there.

Maybe you want to show yourself you can do it, beat your buddy in a race, or just test how far you can go. Whatever it is, keep that “why” front and center. On those days when you’re low on motivation, it’s that ‘why’ that’ll keep you going.

Progress doesn’t always happen in a straight line—sometimes it’s slow, sometimes fast. You might feel like you’re in a rut, then bam—suddenly you shave 45 seconds off your time.

Take it from me, the hard work pays off. It might take longer than you expect, but don’t let that throw you off track. You’ve heard it before: “The days are long, but the years are short.” It’s real. In a few months, you’ll look back and be amazed by how far you’ve come.

Keep it fun and dream bigger. Once you smash that sub-20 5K (and you will if you put in the work!), what’s next? Maybe a sub-19, a 10K, or even a half marathon—heck, maybe you’ll just love running even more and help others along the way.

The discipline you build chasing that 5K PR will stick with you, whether you’re racing a marathon or a 10K. I’ll never forget the rush of finally breaking 19. That moment still gives me goosebumps.

So here’s the final coach’s pep talk: You’ve got this! The road to sub-20 is tough, but every single runner I know who really wanted it and stuck with it has hit that goal.

Be patient, trust the process, listen to your body, and enjoy the journey. The moment you see that ‘19’ on the clock at the finish line will make every early morning, every track session, and every sore leg feel totally worth it.

Now go out there and make it happen. I’m rooting for you every step (and every second) of the way.

Finland has a national action program dubbed Finnish Schools on the Move (FSM). Under the program, children in comprehensive schools go on a 15-minute break to play and socialize after every 45-minute lesson. On the program website, officials say engaging in physical activity improves learning. Away from Finland, studies done over the years show a strong link between exercising and better performance in school.

You may have thought of incorporating a running regime into your study plan. Well, Finnish education authorities show you’re on the right track. And it’s possible to do both activities well, especially if you choose to buy Studybay.com papers and essays, where buying an essay online can place you miles ahead in your studies.

Let’s look at how running helps improve academic performance.

Running Improves Memory

Running improves memory in several ways:

● It increases blood flow to the brain: Blood perfusion in the brain means better memory, so you develop better recall of what you study.
● It increases the size of the hippocampus: As a form of aerobic exercise, running increases the size of the hippocampus. A greater hippocampal volume is associated with improved memory.
● Supports endorphin production: Running raises body temperature and activates sweat glands. And as you sweat, the body ramps up the production of endorphins like dopamine and serotonin. These ‘happiness’ chemicals have a positive effect on learning and memory.

Running Improves Brain Activity

We’ve determined that running has an impact on hippocampal volume. The hippocampus, in turn, connects to the prefrontal cortex. This is the part of the brain responsible for:
● Comprehension
● Problem-solving
● Reasoning
● And creativity, among other functions.

Neuroscientists call these critical brain activities executive functioning. Unlike reflex action, executive functions are actions we take willfully. When you have excellent executive functioning, your academic achievements are likewise exemplary.

Running Helps You Focus Better in Class

Healthy hippocampus activity helps you block distractions, improving your concentration and focus. Running helps redirect your attention to where you need it most when school is in session:

● The classroom
● Group discussion
● Or private study time.

Running Helps with Multitasking
Another benefit of a healthy hippocampus is that it gives you cognitive flexibility, enabling you to multitask. Without this ability, you cannot take notes as the instructor is teaching. You would also find it hard to carry out instructions as the teacher gives them.

Running Improves Mood

According to Mayo Clinic, running lifts your mood and helps ease anxiety. When you’re less anxious and in good spirits, you’re more likely to concentrate while studying. Conversely, a depressive mood weighs down the brain and leads to cognitive dysfunction.

Scientists found that depression shrinks gray matter volume and reduces functional activity in the hippocampus. Your academic performance takes a hit when in such a condition. Even though life regularly throws us curveballs, you can push yourself to get your daily dose of exercise and, in this way, alleviate the symptoms of depression and anxiety.

FAQs

1. How Often Should I Run?

To get the most out of running, do it 3-5 days weekly, each lasting at least 30 minutes. Remember to have a rest day between your active days to give your muscles time to recuperate. Going at it every day of the week is unhealthy and will only hurt you in the end, as you develop tears in the muscle tissue, which leave you too sore to exercise.

If you haven’t been physically active, start small and then add to the minutes as you go on. A 10-minute run is acceptable for someone who’s just starting. Then increase it to 15, 20, 25, and 30 minutes every few days or week.

You may go beyond 30 minutes if you feel up to it. Let your body guide you. You’ll know when to increase the sprint duration as you listen to your body. Keep the intensity low initially, then increase it as your body adapts to the new routine.

The important thing is to keep your routine consistent. That’s how you get the benefits, by doing it week after week.

2. When Is the Best Time to Run?

You can run at any time. Some people prefer to do it early in the morning, some in the evening, and others during the day. Research into the different time slots shows that each has unique benefits. But for students who want to reap maximum academic gains from the exercise, plan your schedule so you finish your running session an hour before your study time.

Cognitive neuroscience researcher Prof. Charles Hillman reports that enhanced cognitive ability following a bout of exercise lasts at least an hour. That’s according to findings from a study he led on the impact of exercise on cognition in preadolescents. Running one hour before studying a particularly challenging topic can help with information absorption and retention.

3. Should I Eat Anything Before Running?

A prerun snack is important if you’re running for over an hour. Experts recommend eating a high-carb meal 3-4 hours before your run. Avoid foods that slow digestion, such as fat, fiber, and protein. You want your digestion system to work optimally to prevent the sluggishness that could impact your performance.

Carbohydrates are preferable as they increase the amount of glycogen in muscles, keeping your blood sugar levels high so you don’t develop hypoglycemia. Consuming carbohydrates also increases exogenous carbohydrate oxidation, which improves your endurance so you can run longer without exhaustion. Ensure you don’t take a heavy meal, as this can cause indigestion or nausea. Fruit, cereal, or an energy bar are all good snack options.

If you’re running for less than an hour, you can omit snacking before your run. But there’s no harm in taking a light meal 1-2 hours before your run. Should you opt out of a prerun snack, listen to your body during the run, and stop if you feel dizzy.

Take fluids to keep you hydrated before and during the run. Experts agree that spelling out a standard fluid intake threshold for every runner is impossible. The amount of water to take depends on the temperature, how long you intend to run, and how much you sweat. Keep a bottle of water with you and sip a little as you go if your body demands it.
Final Thoughts
Beyond improving posture and physical fitness, running can help improve your academic performance. It does this by boosting memory, focus, comprehension and problem-solving ability, and easing anxiety. To make these effects long-term, make running a lifestyle goal rather than a one-time or short-term endeavor.

References

American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance – PubMed. (2016, March 1). PubMed. https://doi.org/10.1249/MSS.0000000000000852
Hillman seeks to understand exercise-cognition links. (2011, February 9). Default. https://beckman.illinois.edu/about/news/article/2011/02/09/72648afe-64e5-4977-a5d3-5768c81c778c
Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research – PubMed. (2000, June 1). PubMed. https://doi.org/10.2165/00007256-200029060-00004
Beck, K. L., Thomson, J. S., Swift, R. J., & von Hurst, P. R. (2015, August 11). Role of nutrition in performance enhancement and postexercise recovery. PubMed Central (PMC). https://doi.org/10.2147/OAJSM.S33605
What to Eat Before Running. (n.d.). What to Eat Before Running. https://www.healthline.com/nutrition/what-to-eat-before-running
Running for health: Even a little bit is good, but a little more is probably better – Harvard Health. (2014, July 30). Harvard Health. https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310
Mental Health Benefits of Running. (2023, May 9). WebMD. https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
Zhang, F., Peng, W., Sweeney, J. A., Jia, Z., & Gong, Q. (2018, March 5). Brain structure alterations in depression: Psychoradiological evidence. PubMed Central (PMC). https://doi.org/10.1111/cns.12835
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C. (n.d.). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin

It’s a fantastic way to sweat while doing something productive.

But it requires some preparation and planning.

I’ve compiled today’s article’s ultimate guide to starting your run-commute.

By the end, you’ll learn the following:

• What is run commuting?
• The benefits of running to and from work
• How to get started with run commuting
• The run commuter checklist
• How to choose the right running bag pack for running commuting
• How to plan your route
• How to get cleaned up
• And so much more…

Let’s get started

The Benefits of The Run-Commute

Though run-commuting is not a popular way to get to and from work, there are many benefits to doing so.

Let’s discuss a few.

• Running Is Fast Than Walking. On average, expect to be able to walk three to four miles per hour. But if you can keep an 8-minute running pace, you can cover 7.5 miles per hour or 12 kilometers per hour. In some cities, running can also be faster than driving. For example, driving speeds in crowded cities can be around seven mph.
• Boosts productivity. Running first thing in the morning improves your productivity. Not only will you arrive at the office feeling awake, but your brain will be functioning at its best.
• Reduce Stress. Running home from work can help clear up your mind and clear the day’s stress from your system so you can enjoy the rest of your day.
• No More Traffic. Hate getting stuck in traffic? Then run commuting is for you. By running to work, you’ll no longer have to worry about getting stuck in traffic for hours and hours, moving at a snail’s pace while losing your sanity with every passing minute. Instead, you’ll be the master of your work commute. So say goodbye to burning traffic—as long as you have a realistic run-commute plan.
• More base miles. One of the best ways to build endurance is to do a lot of long, slow miles. The more miles you can run without fatigue, the faster you’ll likely run on race day. But it’s not easy to find time for them. Running to and from work is a great opportunity to add miles to your weekly total without compromising your lifestyle.
• Running Is Cheap. Compared to other transportation means, running is cheap. You don’t need to pay for any gas, train tickets, or parking fees. It’s just you and your feet. Of course, you’ll still use up your running shoes, but you’ll use them most productively and frugally.
• Eco-friendly. You’ll be doing an excellent service to the environment by leaving a “smaller” footprint and inspiring other people to follow (and run) in your footsteps.

How to Start Run-Commuting 

Here are the guidelines you need to become a daily run commuter.

Plan Thoroughly

Success favors the prepared mind—this couldn’t be more true regarding run-commuting.

As a rule, plan out the logistics and running gear needed for the job in advance—you’ll need more than your running shoes.

Here are the five steps to an effective run-commute plan:

• Make a Run commute list
• Lay out your running gear
• Get the right running backpack
• Plan your running route
• Have fun Run Commuting

Let’s explain each step.

Make a Run Commute List

Make a checklist of everything you’ll need for the run and work.

Planning takes care of all your excuses not to start running and commuting.

Here are the run commute essentials to consider.

• Running gear such as your shoes, clothes, reflective vest, and a GPS watch,
• A small purse,
• Your phone and other electronics,
• Work-related stuff, like your laptop, a diary, a lightweight folder, and glasses,
• door keys,
• Breakfast and/or lunch packs. Snacks too,
• A water bottle,
• A waterproof jacket that wicks moisture away for a rainy day,
• A spare plastic bag to keep your spare clothes dry,
• Reflective tape or a reflective vest if you plan to run near sunrise and/or sunset on roads.
• Towel and toiletries

Of course, you cannot keep all this in your pocket and typical work bag.

You’ll need a special running bag.

Let’s see how to choose one.

Running Backpack

The most important piece of run commute gear is the one that carries everything—your backpack.

Few things are as frustrating as a backpack that bounces all over the place and causes painful rubbing.

Of course, if you can narrow your carry-on items to your phone, wallet, and keys, then a fanny pack is enough.

But that’s not always the case, as most of us need to carry more, whether it’s clothes, a laptop, toiletries, or any other item.

The market for running packs has grown thanks to run commute’s rising popularity in recent years. You can find these online and in most running shops.

The Right Backpacks For Run-Commuting

Get a backpack that’s specifically designed for running.

These are usually made with ultralight materials and have straps that wrap around the chest or waist level. This helps prevent it from bouncing all over the place during a run

The straps also help evenly distribute the backpack’s weight and hold it comfortably across your back.

Make sure the backpack fits firmly without chafing or weighing you down.

Try out a few before you make up your mind.

Here’s how to carry your keys while running

Pack Smart

Do not pack more than you must—or this will wear you out, especially when you’re not used to running with weights.

One trick to help you avoid carrying extra items is to bring several days’ worth of toiletries and clothing in your drawer or locker room.

Things to leave at the office may include:

• Deodorant
• Suit
• Loose change
• Laptop
• Hard files
• Towel
• Work shoes

Not sure if your backpack is waterproof?

Pop your clothes and electronics into a plastic bag.

Know The Route

Always taking public transport to the office? Then you might not know exactly how far is your daily commute.

So, as a rule, know your routine. Then, check your online maps and look for the alternative route if it seems not passable. You can also check out likely routes by car or bike first if you’re unfamiliar with the region.

It’s not fun if you get lost and run out of time. Few things are worse than arriving at the office drenched wet, exhausted, hungry, and behind schedule because you got lost and had to run some extra miles

I’d also recommend looking for the most pedestrian-friendly areas, especially if running through an urban area.

Running on the freeway is no fun—it’s also illegal.

What’s more?

Have a few running routes of different lengths to vary your running distance and make your training more enjoyable.

When It’s Too Far

Let’s be practical.

If you live 30 miles from your office, then you’ll have to run an ultramarathon every time you run commute. That will be asking for too much.

Here’s the workaround: you don’t have to run the whole distance.

Here are three options:

• Get off the train or bus a stop earlier, then log the remaining miles on your feet.
• If you drive to work, perhaps you can find a safe parking lot, then run the rest of the distance to the office.
• Look for a colleague who lives closer to the office and asks them to join you.

Give It a Test Run

Anything that can derail you from your new plan during the early stages will discourage you from carrying on.

Before running to and from work, your first step should be to test your running gear and run-commute strategy.

Doing this will ensure that everything is in place and working smoothly. Once you know you have a solid strategy and backpack, try your first few runs on days when the weather is friendly.

Get Cleaned Up

Unless you’re willing to spend the next work shift avoiding all of your colleagues, then having a shower is a must.

Most office buildings have a shower (even facilities for fitness fanatics), but what if your workplace is a shower-free zone?

The easy solution is to take a bus/train to the office, then run home and shower in the comfort of your home.

Insist on running to work, but your office building is a free shower zone?

Consider visiting nearby cheap gyms or pools you can join and use their changing facilities.

Take Care of Your Hygiene

Here are the essentials:

• Shampoo,
• Soap,
• Deodorant,
• Comb,
• Foot powder,
• Wipes,
• Lotion

You can easily find all of this in the travel section of any department store.

Get all you need, stash all your toiletries in a little bag, and store it in your drawer.

How To Run Commute  – The Conclusion

Here you have it!

Now you know all there is to know about running to and/or from work.

I hope you start doing that soon.

So please make sure to build this awesome running habit ASAP.

Thank you for reading my blog

Cheers.

Let’s talk about why choosing the right shoes matters if you overpronate

After years of coaching, I can say the right shoes really make a difference

If you’ve had issues like shin splints or runner’s knee, overpronation might be to blame.

So, what is overpronation, and how can the right shoes help prevent it?

Let’s get to it.

What Is Pronation?

Before getting into overpronation, let’s look at what pronation is.

Pronation is the natural way your foot rolls from heel to toe when it hits the ground. It helps your body absorb shock and adapt to different surfaces..

In a healthy stride, your foot rolls inward a bit to spread out the impact

Pronation usually falls into three categories::

• Neutral pronation: Your foot rolls inward just the right amount.
• Overpronation: Your foot rolls inward too much.
• Supination: Your foot doesn’t roll inward enough, often landing on the outer edge.

What Is Overpronation?

Overpronation happens when your foot rolls excessively inward, more than 15% of the way. This extra inward roll flattens your foot more than normal, adding pressure to the inner side.

According to the American Podiatric Medical Association (APMA), overpronation can lead to pain and injuries in the feet, knees, and lower back, as it disrupts the natural alignment of the leg. This inward rolling puts excess pressure on the inner edge of the foot, which can lead to issues like plantar fasciitis, shin splints, and Achilles tendinitis. Learn more about overpronation from the APMA.

I’ve seen runners deal with issues like shin splints, runner’s knee, and stress fractures because of overpronation.

What’s more?

Runners with overpronation often have flat feet.

Key Features to Look for in Running Shoes for Overpronation

If you overpronate, look for shoes with stability features to help control motion and give you support.

And please don’t take my word for it.

The American College of Sports Medicine (ACSM) suggests that stability and motion control shoes are ideal for runners with overpronation, as they offer structured support through elements like medial posts, firmer foam, and guide rails that limit excessive inward rolling. These features help balance your stride and reduce the risk of injuries.

Similarly, Mayo Clinic emphasizes the importance of supportive shoes with stability and arch support to help prevent injuries and discomfort from overpronation. Shoes with extra cushioning can also be beneficial for overpronators, as they absorb impact and alleviate pressure on the arch and heel.

But before you start using shoes for overpronators, ensure you do overpronate. Don’t try to fix something that ain’t broken!

Let me explain more…

How to Tell if You Overpronate

Not sure if you’re an overpronator? Here’s how to check::

1. Check Your Shoes: Check the wear pattern on your old running shoes. If the inner edge of your shoe sole is more worn than the rest, you probably overpronate.
2. Gait Analysis: Many running stores offer free gait analysis. They’ll watch you run on a treadmill and check how your foot moves.
3. See a Professional: A podiatrist or physical therapist can help you assess your foot mechanics in more detail.

Choosing the Right Shoes for Overpronation

Once you know you overpronate, it’s time to find the right shoes

For mild to moderate overpronation, stability shoes are a good choice, as they give extra support but stay flexible and comfortable

If you have severe overpronation, motion-control shoes offer firmer support to keep your foot from rolling inward too much.

Here’s your guide to running shoe brands.

Not sure how to make sense of this?

Then I’d recommend stability shoes. These tend to be more flexible and less heavy than motion-control shoes.

They’re also easier to run in.

If the overpronation is causing problems, try moving onto motion control shoes.

The Checklist For Running Shoes For Overpronators

Here’s what to look for in running shoes if you overpronate:

• Arch support: Proper support in the arch helps prevent your foot from rolling inward.
• Stability features: Stability shoes often include denser foam or extra cushioning in the midsole to keep your foot in alignment.
• Durability: Overpronators tend to put more wear on their shoes, so look for durable outsoles that can handle the extra stress.

Top 5 Running Shoes for Overpronation

Below are some shoes that offer some of the features that overpronators need. Feel free to experiment, then choose the shoe that best suits your needs.

Asics GEL-Kayano 24 Lite-Show

ASICS Gel Kayano 24 is one of the best shoes for overpronators, providing comfort and stability.

This shoe focuses on the two primary spots where you need a lot of support as an overpronator—the heel and midsole.

Despite the extra cushioning in those key areas, the shoe is also lightweight and flexible.

What’s more?

ASICS lite-show reflective technology helps you stay more visible in low light conditions, which is key for staying safe when running early in the morning or at night when it’s dark outside.

Asics Gel-Kayano 27

Another awesome shoe designed by Asics for the overpronator.

This shoe is one of the top stability shoes, designed with a dual-density midsole, a structured heel counter, and an outsole Guidance line to guide your foot straight and lessen pronation.

The sole is also more flexible to help encourage a more natural gait.

What’s more?

The mesh upper helps keep your feet cool and comfortable.

Brooks Addiction 14

This fantastic motion-control shoe works very well for runners who require a lot of stability on their runs and heavy runners who overpronate.

It also provides a generous fit, ideal for those with flat feet or using custom orthotics.

Remember that Brooks Addiction shoes tend to be heavier than others since they have a lot of cushioning.

Saucony Omni ISO 2

In Latin for “everything” or “all,” Omni ISO 2 is a stability shoe that works well for overpronators.

It has a good fit and comes in a good-looking design.

The shoe also features ISOFIT technology, which appeals to various foot types as it adapts to most foot types for a comfortable fit.

Frequently Asked Questions

Let’s address some of the most common questions and concerns when it comes overpronation and footwear.

What are the signs of overpronation?

Overpronation occurs when your foot rolls inward excessively while you run, which can put extra stress on your feet, ankles, and knees. Common signs include:

• Uneven shoe wear, especially on the inner edges of the sole.
• Frequent pain or discomfort in the arch, heel, or ankle.
• Recurring injuries like shin splints, plantar fasciitis, or knee pain.
• Flattened arches when you stand, which can be a sign of low or flexible arches.
  If you’re unsure, consider visiting a running store or podiatrist for a gait analysis.

Can overpronation lead to injuries?

Yes, overpronation can contribute to various injuries if left unaddressed. Since overpronation puts excess pressure on certain areas of the body, it can lead to injuries such as:

• Plantar fasciitis (heel and arch pain)
• Shin splints
• Achilles tendinitis
• Patellar tendinitis (knee pain)
• Hip and lower back pain
  Wearing the right shoes with proper support can significantly reduce the risk of these injuries.

How often should I replace my running shoes?

For most runners, replacing shoes every 300 to 500 miles is recommended. However, if you overpronate, you might find that your shoes wear out faster, especially on the inner edge. Signs that it’s time for a new pair include:

• Noticeable wear on the outsole, especially along the inner edge.
• Reduced cushioning or support, which you might feel as discomfort or fatigue.
• Loss of stability, especially if the shoe feels uneven when you wear it.
  Keeping track of your mileage and monitoring wear patterns can help you determine when it’s time to replace your shoes.

Final Thoughts on Running Shoes for Overpronation

Choosing the right shoes isn’t just about comfort—it’s about staying injury-free and enjoying every step of your running journey.

I’ve seen firsthand how the right footwear transformed my runs and those of countless runners I’ve coached. So don’t wait until the pain sidelines you—get a proper gait analysis, invest in the right shoes, and confidently hit the road. Your feet (and knees) will thank you!

Do you have any questions or want to share your experiences with overpronation? Drop a comment below, and I’d be happy to help.