Cross training workouts and exercises for runners. This is what you need to do off-road to improve your running performance and protect yourself against injry
Running often in the city and want to make the most out of it? Then this article is for you.
If you live in a city or an urban area, then you know these locations present exceptional challenges for runners.
The streets are crowded with cars, and the sidewalk are crowded with people.
There’s awful traffic, terrible drivers, stray dogs, construction sites, and danger at every corner.
But don’t let these hindrances set you back.
How To Run in the City
As long as you plan your running routes the right way, running in the city can make for an enjoyable session.
In today’s post, I’ll share my best tips for running outdoors in a crowded city.
Avoid Rush Hour
I hate to state the obvious, but running in the city is no easy walk in the park.
City running is a little riskier due to congested roads, increased traffic, pollution, imperfect drivers, and bad road conditions.
The busier the traffic gets, the more likely the risk of crossing paths with other road users—some encounters that might not end be so positive.
Also, you’ll spend more time maneuvering around traffic on busier traffic times than actually moving forward. This might mean burning as much energy dodging cars as moving forward.
For these reasons, and some more, try to avoid hitting the road during rush hour. Instead, schedule your workouts around rush hours.
These can vary by city, but often that means hitting the pavement in the early morning or later in the after afternoon.
In my experience, even the busiest metropolitan areas are relatively quiet early in the morning or late in the evening.
However, if you’re going to run when it’s dark out there, make sure to stick to a well-lit road. Also, wear clothing with reflective strips for extra visibility.
You can never be too careful out there.
You can also run in the park, trails, or other green spaces. Not only are these spaces less polluted, but research has also found that greenspaces positively impact our health and well-being.
Can’t find any nearby greenspaces? Then at the very least, avoid heavily trafficked roads. Studies have reported that busy roads, to no one’s surprise, have higher levels of air pollution.
On the other hand, running in a parallel side street can drastically lower your exposure to air pollution. For example, one research reported four times lower carbon monoxide levels on parallel side streets than on main roads.
Though it’s never a good idea, running on the road might be your only option during a city run.
When it’s the case, it’s key to know, and abide by, the rules of the road. These can vary depending on the city and location.
The golden rule is to run against traffic than with traffic so that oncoming drivers can see you. You can also see oncoming traffic, allowing room to maneuver in case things go awry.
What’s more?
You should also avoid running in bike lanes. Taking up that space will force the biker into traffic, putting them in danger. And you don’t want that, right?
No matter how much we dislike those bikers, it’s no reason to put them in harm’s way.
Music can make training much more enjoyable as it helps tune out the discord of city noise and enjoy your time while you run. It’s also a fantastic way to beat boredom on runs—and the rhythms of a killer playlist can even help you set and keep a steady running pace.
Don’t take my word for it. Research has supported the impact of music on improving athletic performance.
Though music has its pros, it also makes you less aware of your surroundings, which can prove risky.
The solution?
Keep the volume somewhat low, so you can still be aware of what’s happening around you.
Running in a dangerous area, but you and your music are inseparable? Then consider only putting one earbud in while you run.
Another thing to be wary of when running in the city is pollution. Surveys have also found, to no one’s surprise, that busy roads boast higher levels of air pollution.
Air pollution varies with the location and weather. Some cities are more congested, thus expelling more air exhaust.
Air pollution is also often worst during hot and sunny days. But it’s cleaner after rainy or windy weather.
What’s more?
If you have pollen allergies, air pollution can make them worse.
For these reasons, if you’ve any pollen allergies, pay attention to the pollen count, especially on highly polluted days. Research has reported that pollen grains may interact with the chemicals in air pollutants.
Fortunately, as I’ve stated before, running in parallel side streets can drastically lower exposure to air pollution.
Still worried about exhaust fumes? Then try using an activated charcoal anti-pollution mask.
As far as I can tell that safety is one of the most pressing issues of running in cities. Here are a few safety tips to help you protect yourself out there:
Keep your eyes up and scan for any potential danger. Never look down, no matter how well you know the street.
Double-check when crossing streets. Bikes can come out of nowhere. I learned this the hard way.
Be willing to work around pedestrians on the sidewalks, as they won’t move for you. Most people are busy daydreaming and staring at their phones.
Assume that drivers and other road users can see you no matter what time of day it is.
Yield to other road users for your and their safety.
Make eye contact with road users, especially drivers, before crossing the road to ensure they see you.
Keep the music down
Stick to well-lit roads with good visibility
Wear reflective clothing so other road users can see you better.
Put on a head torch on dark mornings or nights to ensure you can see and be seen.
Tell someone about your whereabouts and how long you’ll be gone.
Planning your running route ahead of time can help you make the most out of the city’s geography. This can also help you adjust to running in a new city.
What’s more?
Mapping out your routes beforehand reduces the risk of unwanted surprises (such as dead ends or private drives) and removes the fear of getting lost in a new environment.
So before you head out the door, try to find a scenic path or make sure you’ll log most of your miles in less polluted areas. Avoid busy streets at all times.
You should plan your route around parks and other pedestrian-friendly areas.
What’s more?
Timing also matters. Try to avoid outdoor running during times with heavy car and pedestrian traffic. But, again, this varies from city to city and the time of the year.
To help you map out that running route:
Join running clubs and their online forums. Some clubs organize virtual runs.
Check the USA Track & Field’s online database of routes
Use one of the many running apps such as Strava, RunKeeper, MapMyRun, or RunGo. These apps can help you discover popular local runs or develop your own while filtering for distance and elevation.
Looking to run an 8K race but don’t know how far the race is or how to train for one? Then you have come to the right place.
For starters – an 8K is 4.97 miles, to be precise.
Although 8K races aren’t as common as the classic 5Ks and 10Ks, it’s a good intermediate-distance event. Virtually anyone can train for and finish an 8K, even beginners with little running experience.
In today’s article, I’ll answer virtually all questions beginners have about 8K training, and that includes:
How far is an 8K
What’s a good 8K Finish Time?
Is It Hard to Run an 8K?
Is an 8K Good For Beginner Runners?
The Training Plan Explained
How Many Days a Week should you Run?
How To Start Training for An 8K?
And so much more
How Far is 8K?
So how many miles in an 8K?
The eight is short for eight kilometers.
Unless you’re living outside of the US, then you know what a kilometer is all about.
But for those not using the metric system, the term kilometers is a unit used to measure distance or length almost everywhere around the world, except in three countries– the U.S., Liberia, and Myanmar —the last three bastions of the imperial system.
Don’t ask me why.
One mile is the equivalent of 1.6 kilometers. Conversely, one kilometer equates to roughly 0.62 miles. So, by doing some simple math, an 8K is roughly 5 miles.
What’s a good 8K Finish Time?
Although what makes a good finish time varies from one runner to the next, a good range for most beginner runners for an 8K would be within 40 to 50 minutes.
As a beginner looking for a challenge, shooting for 40 minutes is a good milestone to beat.
Is It Hard to Run an 8K?
Again, there’s no black-or-white answer since each runner is different. If you’re a beginner, running 5 miles out of the gate might be out of the question without the right build-up.
Conversely, intermediate or advanced runners may run the distance within 30 minutes or less.
Although an 8K is relatively short compared to 10K and other longer events, I’d still not recommend it for complete beginners, considering that it might be too much from the get-go.
In other words, don’t make it your first running race—unless you’ve been running for a while.
Instead, if you’re a complete beginner, start with 5K events, getting used to running competitively before upping the ante to 8Ks and beyond.
But if you’re confident in your running skill, as you can already run 5 miles nonstop, then be my guest. Different runners, different strokes, and all that.
The worst thing that can happen is to get disappointed as your body falls short of running the entire course.
My 8K training plan below will give a recipe to follow for your weekly runs.
Remember that you don’t have to run on specific days, but, as a rule, avoid running two days in a row.
On non-running days, I’d recommend cross-training or resting. Cross-training refers to any non-running activity that you enjoy. These include:
Strength training
Biking
Swimming
Yoga
Hiking
Overall, my favorite cross-training exercise is strength training. At a minimum, hit the weight rooms twice per week, doing a series of compound exercises, such as squats, deadlifts, bench presses, pull-ups, and planks.
These help build your total body strength and guard your body against common overuse injuries.
You should also consider adding stretching and foam rolling exercise to help your muscles recover and adjust to the increase in training.
How Many Days a Week should you Run?
Training for an 8K shouldn’t cost you an arm and a leg. It’s possible to train for the event by running no more than three times per week.
Want more challenges? Try running four days per week.
Of course, your training frequency depends on your current mileage and fitness level. But overall, increasing your weekly volume by more than 10 percent per week is not a good idea.
One of your weekly sessions should be of longer distance than the two others—that’s the long run, often run on weekends.
You might want to begin with roughly three or four miles, then increase by a half mile each week until you max up at around seven miles.
Are You a Beginner?
If this is your first time running, the run/walk method is the way to go, as it can help you add distance safely.
An example is to run for two minutes, walk for another two minutes, and repeat for 20 minutes.
As training progresses, aim to spend more time running while taking shorter breaks until you can run non-stop for 30 minutes.
My 8K beginner plan assumes that you can run nonstop for 10 to 15 minutes—or a mile. If you have zero running experience, you may want to start with your couch to 5K plan and train at a less aggressive pace.
Just like training for any other distance, preparing for an 8K requires a balance of running, good nutrition, and an overall healthy lifestyle.
Though it might seem rudimentary to you (especially since you’re here reading this article), you might be surprised that not many runners—especially beginners—follow those three simple principles.
Race Day Strategy
The golden rule of racing is to try nothing new on race day.
You’ll want to stick with the same strategy, shoes, clothing, and nutrition.
For example, if you’ve followed the run/walk method during your training, keep it up. Do what you believe you can do. Nothing more. Nothing less.
However, if you feel you can push it toward the last portion of the race, then feel free to pick up your pace.
The Training Plan
My eight-week 8K training plan is designed for beginner runners who want to run an 8K race. The training plan also works for runners training for a 5-Mile race since 8K is roughly five miles.
Remember that my beginner 8K plan assumes you can run at least a mile. If this is out of the question, you might want to start with my couch to 5K plan here and train at a less challenging pace over two months.
Sports are significant to physical growth and learning. Regular physical activity is a chance to maintain normal mental health and be in shape. Every age group has a passion for discussing sports. That’s why teachers often give tasks connected to this topic. Keep reading to learn how to create an excellent proposal in sports.
What Is A Research Proposal?
A research proposal aims to provide a clear and succinct overview of the study you want to conduct. It states the primary concerns or research questions you want to answer. Simply said, a research proposal is a formal, organized paper that details the topic, rationale, and methodology of an intended study. The target audience for the assignment is a prospective supervisor, committee, or college. Most importantly, your work must persuade others to support your concept.
What Is The Purpose Of Your Research Proposal?
Its purpose is to determine whether experts in that field can support your chosen subject of study. It will be considered as part of your application’s review. The research plan that you hand in as part of your application is only the beginning point. As your ideas develop, the study you have suggested will also alter.
Research Proposal: What Does It Consist Of?
Everybody who wants to know how to write a proposal should answer the “what,” “why,” and “how” of the study. Let’s take a closer look at every part and learn what they contain. Before that, you might also check out some general advice on creating a proposal that rocks.
The Subject
Make sure your work describes your study subject in detail. That must be clear and unmistakable. If you want others to understand what you’re researching and why you need to be specific in your subject. One more task is giving a comprehensive summary of your intended study. It goes without saying that you shouldn’t begin writing your proposal until you have a clear theme in mind.
Explanation
It is not sufficient to only suggest a study subject; you must also provide evidence for why your proposal is unique. To rephrase the question: what sets it apart? What void does it fill in the existing body of literature? There’s a good chance it won’t be accepted if it’s a rehash of previous studies.
However, creativity on its own is insufficient. After that, you must explain why your suggested subject is significant. Why is it important? How would the world benefit if you successfully answered your research questions?
Discussion
Some details must be spoken about seriously. Think about the following questions.
How exactly will you go about conducting your study?
Is the methodology you used suitable?
Can you execute the strategy with the resources (both financial and human) at your disposal?
You should also include a high-level overview of your approach and significant design choices. Answer the following key questions:
How about a quantitative or qualitative strategy?
What kind of sectioning, if any, will be included?
Can you describe the methods you’ll use to gather information?
In what ways will you examine the data you’ve collected?
How To Write It, And Where To Find Examples?
Professors often forget to give enough instructions on papers’ structure and content. No wonder many students feel confused before starting to work on an essay. To find the answers to your questions and write correctly, you might use Studydriver proposal examples. Luckily, today students are not left alone with their troubles, and many professionals are willing to help. Although the specific style and structure expected of a research proposal varies from institution to institution, there are “fundamental parts” that commonly make up a framework.
We talk about:
The title that gives context
A detailed introduction and context to the proposed research
Limitations and implications of the study.
An early literature review that covers the important studies in the field.
Analysis of the planned study layout (methodology).
How To Write Such An Essay About Sports?
The structure and all the general rules mentioned above are the same for sports proposals. The main distinctive feature here is choosing a proper topic. Sports is a huge industry with plenty of room for growth and development. You’ll be inundated with catchy themes to discuss. Remember that your subject should be something that:
interests your target audience
helps to address a pressing problem
presents a novel way of looking at an established idea.
It’s excellent if your sports research topics are new, but there should be enough info about it anyway. You must be sure that you have sufficient evidence to support your idea. Do extensive research to get the necessary data. The best approach is to amass as much information as you can.
Conclusion
When you write your research proposal, it is crucial to keep in mind the overarching primary aim. Persuade your reader! Your research concept has to be sold in terms of its applicability and feasibility. Therefore, place your primary emphasis on developing a topic proving your point.
About the Author
Agatha Sturridge is a professional writer. She specializes in research papers, critical thinking, and other essay types. She can be an excellent choice if you are looking for a reliable writer to get your homework done. Agatha’s research focuses on developing writing talents as they relate to various fields.
If your goal is to run a sub-90-minute half marathon, then you’re in the right place.
Here’s the truth.
Running a half marathon in under 90 minutes isn’t for the faint-hearted and requires more than just average running skills. It takes a burning passion to push the limits and surpass them.
But the good news is that almost anyone can do it with the right approach. Whether you’re a seasoned runner or just starting out, there are specific strategies and techniques that can help you achieve your goal.
In this article, we’ll take a deep dive into what it takes to run a sub-90-minute half marathon. And that includes:
The required pace for the 90-minute HM
The prerequisite you need to have
How to start training for the 1.30 half marathon
The EXACT workout paces you need for a 90-min half marathon
The training plan to follow
And so much more
So, whether you’re a seasoned runner or just starting, let’s lace up our shoes and start the journey towards the sub-90 minute half marathon.
The Required Pace For A 1.30 Half Marathon
To achieve a 90-minute half marathon, you’ll need to run at an average pace of 06:50 minutes per mile or 4:15 per kilometer or faster. That’s no easy feat, and it requires an incredible level of fitness and training.
To even begin this journey, you need to have a solid running base, meaning you should be able to comfortably run a sub-18 5K, sub-40 10K, or a sub-3:15 marathon.
The 1.30 Half Marathon Plan – Who is it For?
Running a sub-90-minute half marathon is not for the faint of heart, but it is a goal worth pursuing. This plan is designed for experienced runners who are willing to put in the hard work and dedication required to achieve this feat.
But let’s be real here. The average runner may find it difficult to reach such an ambitious goal. Many runners set lofty goals without considering the amount of effort and dedication required to achieve them. It’s important to know what pace you need to run on race day to meet your target time, and this plan is specifically tailored to help you reach that pace.
So what does this plan entail? You’ll be hitting the pavement four or five times a week with a mix of easy, tempo, fast, and steady runs. Each week includes 1-2 easy runs, one speed-based run, and one long run to build your endurance. You’ll also be incorporating cross-training workouts twice a week to strengthen your muscles and prevent injury. And don’t forget to take one rest day a week to allow your body to recover and rejuvenate.
But this isn’t just about putting in the miles. This plan is strategically designed to improve your speed and endurance. Each week includes threshold and race pace runs, with targeted work on short and medium intervals. You’ll also be doing tempo workouts as long runs that include race pace work to simulate race day conditions.
The Requirements Of Running A 1.30 Half Marathon
Firstly, it’s important to know that running a sub-90-minute half marathon requires more than just showing up on race day and running as fast as you can. It requires preparation, consistency, and dedication.
If you’re already an experienced runner and have completed several races before, then you’re on the right track. However, if you’re a beginner runner, don’t be discouraged. With the right training plan and attitude, you can work towards achieving this goal in the future.
To give yourself the best chance at success, I’d recommend that you can already complete a half marathon in or around the 110-minute mark. This means that you have a good base to work from and can focus on improving your pace. If you can run a 10K within 40 to 42 minutes, then you’re definitely on the right track to achieving your sub-90-minute goal.
How Long is The HM Training Plan
The 12-week timeframe of the 1.30 HM plan is designed to help you find the sweet spot of training duration. Train for less than eight weeks, and you may not have enough time to build a good base. Train for longer than 16 weeks, and you risk losing the motivation and drive to train.
However, what if your target half-marathon race is scheduled for more than three months out in the future? Then, it’s recommended that you add a sub-goal along the way. This could be running a 10K race or another half marathon to help you build your confidence and momentum along the way. Remember, the journey is what matters—not just the destination.
Be Specific in Training
Running a half marathon is no small feat, and if you’re aiming for a specific time, it’s important to be specific in your training. It’s like sharpening a knife – you want to hone in on your target pace by training at that pace for shorter distances and durations during your workouts. But don’t just focus on the pace; the key to running your fastest race is teaching your body to clear lactic acid faster than it builds up. That’s why it’s important to include sessions with 20 to 60 minutes at your target race pace at least once a week.
However, it’s important to find the right balance. You don’t want to perform too many half marathon pace runs as this may increase your injury risk. Follow the 80/20 percent rule in which three-quarters of your miles should be easy, whereas the rest should be hard. For example, if you log around 40 miles a week, 32 of these should be easy, while the remaining 8 miles should be devoted to some form of speedwork.
Having variety in one’s running plan is the signature move of a well-rounded program. And that’s a good thing. A study published in the Journal of Sports Science and Medicine found that runners who followed a structured training plan improved their 5K and 10K times significantly more than those who did not follow a plan.
Easy runs should be performed at a comfortable pace and are designed to give you a good aerobic base. Don’t stress too much about the distance or speed of these sessions – they should be enjoyable and easy.
You should be able to keep a conversation going on easy runs, so they’re perfect to do with friends. If you can’t hold a conversation, you’re going too fast.
To err on the side of caution, I recommend using a heart rate monitor. Your target zone should be around 65 and 75 of your maximum heart rate.
Interval Training
If you’re looking to race at a fast pace, then you should train at your race pace (and a little bit faster) at least once a week. This is where interval training comes in, which consists of running one fast interval followed by one slow interval.
Then you repeat for the duration of the session. Interval training is the best way to improve your speed when training for a half marathon. Speedwork can also teach your body how to recruit more and more muscle fibers while running.
In my 1.30 HM training plan, I include various interval work, ranging from 400-meter to 2Km intervals. The intervals should be performed as instructed in the plan. For shorter repeats like 400 and 800, I recommend doing them on a track, but for longer repeats, you might want to do them on the road.
Here’s how fast you should perform interval training:
400-m reps – These should be drastically faster than your HM race pace, at a roughly 6:00 per mile pace with a 60-second recovery jog. Ten mph or 16.2 km/per hour for treadmill sessions.
800-m reps – Same as above, shoot for 6:20 pace per mile again with a 90-second recovery jog. 4 mph or 15.2 km/per hour for treadmill sessions.
1K intervals – Again, at slightly faster than race pace and should be at roughly 6:40 with a two-minute recovery jog. Nine mph or 14.5 km/per hour for treadmill sessions.
2K intervals – These should be performed at your goal race pace of 6:50 per mile with a two-minute recovery. 8.6 mph or 14.1 km/per hour for treadmill sessions.
Remember not to overdo it; otherwise, you risk being too overtrained for the other runs in the plan. Overall, the total interval distance shouldn’t exceed 15 to 20 percent of weekly mileage.
For more guidelines on speedwork, check the following posts:
Tempo runs consist of non-stop sessions with a build-up halfway to a 10K race pace, and they’ve a lot to offer.
Tempo runs are fantastic strength builders and are a must, especially when training for a half marathon. They also help keep pace without building too much lactate in your muscles, which eventually helps keep a faster pace for a longer period.
The typical tempo runs would start with 10 to 15 minutes of easy running, then speed up gradually for 20 to 30 minutes near the midpoint, then 5 to 10 minutes easy as a cool-down toward the end.
That’s all.
I’d also recommend performing your tempo workouts at your target half-marathon pace, which is 5:50 per mile. Build up the speed gradually, not suddenly.
If this is your first time doing tempo training, start with tempo intervals of 2 to 5 minutes at a tempo pace with 1 to 2 minutes of easy running as recovery in between. Shoot for about 20 minutes at a tempo pace.
Increase the distance until you can finish five or six miles at a tempo pace a couple of weeks before race day.
Girl in sportswear does warm-up in the park on a cloudy day.
Long Runs
Taking on the 90-minute half marathon means that you likely already do a long run of roughly 90 minutes or longer every weekend.
If it’s the case, then I’m not surprised.
Long runs are the bread and butter of endurance training.
They’re the best for building aerobic endurance.
But how do you increase distance without incurring injury?
The key is to do it gradually. As a rule, build up the distance of your long runs gradually. Following the 10 percent rule is the best way to go.
During the program, you’ll add 1-2 miles to your long run every 1-2 weeks. You’ll also be taking a recovery week every 4 to 5 weeks in which you reduce the long run distance by 30 percent.
To complete a sub-90-minute half marathon, you’ll want to run more than 13.1 miles during your long peak runs—4 to 6 weeks before race day.
Don’t try to run these sessions too fast.
Forget about how fast or far you’re going. Focus on spending more time on your feet. Time over distance.
Many runners often complete long runs too fast, but even a mild effort can benefit your half-marathon performance.
Start your long runs at a super easy pace, then work up to a mild effort—around 7:50 per mile pace is good. Then, as race day approaches, throw in a few miles at the end at your race goal pace. But don’t overdo it.
Stick to a comfortable, conversational pace, except when a 3/1 long is prescribed. This is a session where you run to cover the first two-thirds of the run at a conversational pace, then speed up near your goal HM pace over the last one-third of the run.
Overall, you should be feeling refreshed, not exhausted, at the end of the run.
Warm Up
Before you hit the road and start logging miles, it’s important to warm up properly to lay the foundation for an efficient run. Think of it as priming your body for the physical challenge ahead. Without a proper warm-up, your body may struggle to keep up with the demands of your workout or race.
For speed workouts and races, a 10 to 15-minute jog is a good start. But don’t stop there. To get your muscles ready, add some dynamic movements like leg swings, lunges, and squats to your routine. And to get your body firing at all cylinders, throw in a few 100-meter strides at near maximum speed.
For long runs, you can warm up on the go by starting the first few miles at a slow pace. But a 10-minute brisk walk followed by a few dynamic exercises will help ensure your muscles are properly warmed up.
While most half-marathon training plans focus mainly on running, cross-training is essential for improving performance and preventing injury. By doing non-running workouts like strength training, you can build overall body strength and endurance without subjecting your body to more running-related stress.
The ideal strength routine for endurance runners would consist of push-ups, pull-ups, lunges, bench presses, planks, and other compound movements to build overall body strength and endurance.
What’s more?
I’d also recommend stretching regularly after your runs. Static stretching helps release tight muscles and as well improves overall mobility.
Just keep in mind that these are, in fact, easy days, so don’t overdo them. Keep it light. Keep it easy.
Rest
Proper recovery is key to achieving your 90-min half marathon. By incorporating proper recovery practices, you’ll get the most out of your runs while limiting your risk of injury.
Pay attention to your fatigue level, especially as race day nears—and don’t lose sleep over taking a day or two off.
Your Pacing Strategy
To run a sub-1:30 half marathon, it’s essential to pace yourself properly throughout the race.
One effective strategy is to break the race down into smaller segments and pace accordingly. For example, you can divide the half marathon into three 4-mile segments and one 5.1-mile segment. During the first two segments, aim to run slightly slower than your goal pace.
In the third segment, aim to run at your goal pace. Finally, during the last segment, aim to slightly increase your pace.
What’s more?
Be sure to adjust your pacing based on factors such as course elevation, weather conditions, and individual fitness level.
Weekly Mileage For Running A Sub 90 Minutes Half Marathon
One of the keys to success is building up your weekly mileage gradually. While there’s no magic number of miles that will guarantee you a sub-90-minute finish, most runners will need to put in some serious work to get there.
If you’re currently running around 20 miles per week, don’t worry, you can still get there! Aim to gradually increase your weekly mileage to around 40 miles throughout the early weeks of your training. Think of it like building a sturdy foundation for a skyscraper. The more miles you run, the stronger your endurance base will be and the faster you’ll be able to run.
But it’s not just about running more miles. You also need to be smart about how you structure your training. Keep your long run mileage to around 25-35% of your weekly volume. For example, if you’re running 26 miles a week, aim for a long run of around 6-9 miles. Going too hard or too fast can lead to injuries that will only set you back in your training.
As you build your weekly mileage, be sure to also focus on cross-training and strength training to prevent injury and build overall body strength. A strong body is a resilient body, and you’ll be better able to handle the rigors of training if you’re doing push-ups, pull-ups, lunges, and other compound movements.
Now, onto the training plan. This is just a guide, so feel free to adjust it to fit your schedule and needs. But remember, consistency is key. You won’t get to the finish line in under 90 minutes if you’re not putting in the work.
This plan includes a mix of easy runs, speed work, and a long run each week to help you build endurance and speed.
Crossing the finish line of a half marathon in under 90 minutes is like summiting a mountain peak – it’s an exhilarating achievement that only a select few can claim.
According to my own estimates, less than 5% of all recreational half marathoners can break the coveted 90-minute barrier.
But don’t let that discourage you – with hard work, determination, and a little bit of grit, you can join the elite ranks of sub-90 half marathoners.
So, lace up your shoes, set your sights high, and prepare to conquer the road ahead. Remember, every step you take brings you one step closer to the summit – so don’t give up until you reach the top!
Looking to soothe tightness, prevent strain, and speed up recovery? Then look no further than a pair of Compression Pants for Running.
May runners swear by wearing compression gear, whether leggings, socks, shorts, or other items, touting an increase in athletic performance and recovery rate.
Initially prescribed by physicians and sold in drug stores, compression gear was originally designed to improve circulation for issues like arthritis and diabetes.
Compression gear has been employed as far back as ancient Greece to help with wound healing. However, those days compression gear has taken the fitness market by storm. There are a few things to remember when choosing clothing, including size, material, and length.
The following guidelines will answer all your concerns about choosing the right running compression garments.
What Is Compression Clothing for Running?
Also known as compression fit clothing, compression gear refers to any article of tight-fitting clothing designed to boost circulation and limit swelling.
The clothing is skin-tight and specifically designed to apply pressure on the body in a controlled manner to get the most benefit without limiting and hindering mobility.
Typically made of 80 percent nylon and 20 percent spandex, compression gear conforms tightly to the body, which may help prevent muscle oscillation during impact while increasing blood flow to the area.
In today’s article, I’m going to focus on running compression pants, but I’ve already published an entire post about running compression socks. Both serve different purposes, and you’ll need to decide what’s most important.
To ensure we’re on the same page, let’s start by explaining what I’m referring to when I use the term “compression pants for running.”
Compression pants consist of form-fitting gear usually made of breathable spandex. These may look like a pair of leggings but are tighter, hugging your body snugly from your waist down to your ankles.
Compression leggings were initially used to prevent varicose veins and other vein problems from developing into chronic conditions, such as deep vein thrombosis. However, all sorts of people wear them to prevent vein diseases, especially travelers—not just athletes.
Most compression pants for running are made from spandex, lycra, polyester, and the like. These are designed to fit tightly around your skin, acting like a second skin and providing extra support.
Therefore, compression pants will support that affected area if you’re dealing with any sort of lower body pain or injury (apart from your feet).
Additional benefits of compression technology include:
Moisture wicking to help prevent chafing, blisters, and rashes
Keeping the muscles warm to avoid muscle injury
Reduce pain from muscles stiffness and soreness
Providing stability to the joints
And so much more.
Why Wear Compression Leggings for Running
A tight fit may reduce oscillation of the muscle during high-impact activity as well as boost circulation to the area by squeezing blood back toward the heart.
Of course, don’t take my word for it.
Research published in the Medicine & Science in Sports and Exercise journal reported that “a small aerodynamic drag reduction” can boost performance. This is especially the case when it comes to speed sports like running.
That’s not all.
The flexibility of compression pants for running may also provide additional support to your joints.
Research in the Journal of Sports Science found that the elasticity of compression gear could improve flexion and extension torque and helps your lower body muscles to better control the swing phase of the running stride.
Some of the acclaimed benefits of compression pants include the following;
Now that you know a thing or two about compression pants, let’s look into how to choose the best pair for you.
Size and Length
Choosing the right size is key if you’re serious about reaping compression clothing benefits. So, before you make up your mind, make sure you’re familiar with the size charts.
You can also use online size guides (provided by most brands) to help you choose the right pair.
Compression pants are often available in shorter lengths: 7/8 length, capris, ½ length, and shorts.
So what should you do?
Try a couple of different sizes and return those that do not suit your body shape.
Choose a length and thickness that suit the season. For example, full-length tights are a bad idea in the summer.
That’s not the whole story.
Overall, shorter pants offer better ventilation and range of movement, whereas a longer pair works well for preventing chafing, especially if your thighs tend to rub together.
But also remember that compression pants that are too loose won’t provide pressure for your muscles and joints. Therefore, you won’t reap the gains associated with compression gear.
What’s more?
Wearing long socks with 7/8 tights will prevent overlapping.
But in the end, your choice will hinge on your personal preference as well s your sense of modesty.
Never used a pair of running pants before? Then you head to the nearest running store to try on a few different pairs.
Proper fit is key when choosing compression leggings for running.
Make sure to find the right compression pants that fit tightly but not so tight that it cuts off your circulation. By rule, these should be tight—almost like a second skin—but without being too restrictive.
The tightness can be tricky, I know. Choose your regular size but expect them to feel super tight when you first put them on. The tightness should fade as the pants adapt to your body shape.
Here’s the good news.
Thanks to the abundance of brands in the market, you’re likely to find a pair of compression pants to fit your body tight.
BUT…
I’d dissuade you from buying tights online unless you’re ordering more than a few with the purpose of returning those that do not conform to your size and body shape.
You should always try on a new pair in-store first.
Compression leggings should be stretchy, breathable, and moisture-wicking.
Most running compression pants are made with polyester, a polyester-spandex blend, or a nylon blend to create a tighter fit.
Polyester-spandex mixes provide better stretch and great moisture management, whereas fabrics with a high concentration of nylon will wick sweat faster.
Remember that tights for colder temperatures might also feature merino wool for greater warmth.
You should also choose fabrics with anti-microbial properties, especially if you tend to sweat a lot and/or often run in the heat.
But overall, avoid compression pants that have cotton in them. This dries slowly and is likely to cause chafing.
Other fabrics to avoid include bamboo, which is warmer than synthetics but doesn’t wick moisture, and polypropylene, which has similar properties to polyester.
Compression pants can help you stand out with some reflective strips, especially if you run early in the morning or later in the evening (when it’s dark out there).
I’d recommend paying attention to visibility if your compression pants are of dark colors, which would be virtually invisible in the dark.
Can’t find pants with reflective strips? Then go for brightly colored fabrics.
Choose running compression pants that feature pockets. This, in turn, can help keep your valuables safe and snug without distracting from your training. At the very least, consider getting pants with a small zippered key pocket sewn into the waistband.
Need larger pockets? Then keep in mind that pockets sewn closer to the waistband will bounce less while running.
The cost of a pair of compression pants for running range from $20 to $90+, but you get what you pay for at the end of the day.
A common mistake many people make is choosing the cheapest pants, which may appear to have all of the beforementioned features, but often will wear out faster and need replacement in just a few months.
So before you go for the cheapest brand, consider investing your hard-earned money in a pair of quality pants, especially if you intend to use them often.
Well-made running pants last longer and offer more protection. High-end compression pants are more comfortable, more durable, and hold their shape for longer.
There you have it! If you’re planning to purchase a set of compression leggings for running, then today’s post has you covered. The rest is just details.
Please feel free to leave your comments and questions in the section below.
Why Are Physical Exercises as Important as Logical Ones? General training of the body is an essential part of modern life. Of course, there is no need for immense strength and agility today as many centuries ago. People no longer need to be hunters and preppers to ensure their sustenance. Life is established, and today sport is a chance to support your health, have a great time, and socialize with like-minded people. It’s important for the student, teacher, office or police worker. Even retired people need activity to maintain strength and longevity.
The Benefits of General Training of the Body
Physical activity should not be perceived as an obligation, which is immensely irritating. On the contrary, it is necessary to do exercises with joy. This will allow you to enjoy every movement to recharge your energy and vigor. It is not relevant whether you provide writing services or legal advice, design premises, or engage in sewing. To learn more about the benefits of physical training, you can order expert paper at EduBirdie Canada. Your activity is not accompanied by constant movement, and there are a lot of such spheres. To compensate for the lack of activity, it is recommended to do sports. It can be a visit to a yoga center, a regular swim in the pool, or working out on fitness equipment.
Increasing life expectancy should not only be a concern for the elderly. It’s something we should have been thinking about since high school and college. The good news is that education involves more than just acquiring knowledge and using writing services. Physical education is provided in educational institutions. It makes it possible to develop harmoniously in all directions: to gain knowledge, to use the best research paper writing services in the USA, and to build muscles. At the same time, students remain physically active and often participate in competitions between courses or universities.
According to studies, regular exercise increases life expectancy by an average of seven years. This is because moderate exercise reduces the risk of developing heart problems. Negative manifestations related to the work of other internal organs are also bought over.
Improvement of the Cardiovascular System
Sports keep the heart and blood vessels in good shape and improve the condition of the muscles. Normalization of health is related to the reduction of the cholesterol level during exercise. Blood clotting is also reduced, which is important for excellent well-being.
Weight Correction
During general training of the body, you expend a lot of energy. This reduces the amount of fat and contributes to the normalization of weight. You should do different exercises for active weight loss.
Improving Cognitive Functions
Thanks to sports, brain function improves. This applies to memory and cognition of new themes. Physical exercise stimulates the creation of neurons. Accordingly, you will have no difficulty learning and remembering the material you are interested in.
Normalization of Sleep
Just 30 minutes of moderate exercise contributes to the normalization of sleep. But it is necessary to determine the time when physical activity brings optimal results. In some cases, evening exercise excites and disrupts your usual sleep regime.
Improved Skin Condition
Thanks to the general training of the body, the metabolism of the liver is normalized, and the processes of the cardiovascular system come back to normal. This contributes to the improvement of the skin. But you will notice changes in appearance only if you exercise regularly.
Improvement of Digestion
The condition of the stomach and intestines plays an important role. It is not necessary to use medication to normalize digestion. Start with general training of the body, and things will get better. In addition, you will strengthen your immune system and get your weight in order.
Excellent Emotional State
With a sedentary lifestyle, the body stops coping with stress. To avoid negative manifestations, exercise. The method is as effective as taking antidepressants. Only in the first case, recovery and rejuvenation take place.
Conclusion
Sitting at your lesson in classes, working in an office, or at a machine, it is necessary to adhere to a healthy lifestyle. Otherwise, you will encounter problems with the back, joints, and other parts of the body. A half-hour of exercise or physical activity at the gym is enough to make you feel great and increase your life expectancy. You will notice an improvement in all areas, from your general condition to your mood.
Looking for some of the best YouTube workout channels for runners? Then you have come to the right place.
Being stuck at home doesn’t mean the end of your cross-training exercise.
A home workout can work well, and staying active is not only good for your physical state but also your mind.
Whether you don’t have the budget for the gym or have no time for it, you can find many efficient online videos to help you reach your fitness goals.
From classic bodyweights exercise, and yoga, to Pilates and high-intensity interval training sessions, the following picks have something for everyone.
I’ve rounded up some of my favorite YouTube channels in today’s article to add much-needed variety to your indoor fitness routine.
Enjoy:
The Running Channel
Looking for great content designed for runners? Then the Running Channel is one of your best options.
The Running Channel has been uploading great content since 2009, having over 553,000 subs at the time of the publication of this article.
The Running Channel’s mission is to offer great content to those who love running, regardless of their ability or experience.
The channel’s team are high energy, informative, knowledgeable, and practical. The channel shares advice on running, such as race vlogs, training advice, hill training, and interviews. The videos are also relatively short, which makes them easier to watch.
You can also find plenty of at-home workouts for runners and so much more.
Fitness Blender
Are you looking to add some high-intensity training to your at-home training? Then fitness blender is a great choice.
Fitness Blender is a husband and wife training duo channel. The 6 million subscribers channel offers workouts that typically don’t require equipment, so you can easily do them at home.
Fitness Blender is one of the best sources of 150 HIIT workouts on YouTube, with over 150 routines at the time of writing this post.
The founders, Daniel and Keli, are fitness industry experts in Nutrition, Psychology, physiology, etc.
Founded by Coach Kozak and Coach Claudia, the HASFIT team believes that everyone should be able to exercise at home.
The almost two-million subscribers channel has over 1,000 full-length workouts, so you can find a routine that meets your needs.
HASFIT also has a website and mobile app for those that would like to exercise alongside the coaches.
This channel is filled with over 1,000 full-length workouts, which might be overwhelming for some.
But don’t worry. The channel breaks up the workouts with playlists such as workouts by muscle group, beginner workouts, etc.
Just keep in mind that some workouts may require some equipment, like weights or a resistance band. But nothing complicated.
Yoga With Adriene
Do you have tight hamstrings? Then you need some yoga.
Yoga is one of the best cross-training workouts for runners. It helps strengthen your entire body and improve flexibility and mobility in your muscles and joints. This, as you can already tell, is key for superior performance and injury-free training.
Looking to take your running to the next level? Then you should check out VO2 Max Productions.
The host, Sage Canaday, is a pro runner who shares stellar and compelling content for runners.
Sage competed in two US Olympic marathon trials and is a pro ultra mountain runner.
He also bakes vegan cookies, plays guitar, and shares practical tips on becoming a better runner on all levels—whether you just picked up the sport or have been running for years.
At the time of writing this, VO2 Max Products have over 90,000 subscribers and 16 million views.
What’s more?
The content is laid out in a simple way. Think of it more like a friendly chat from a pro.
The channel mostly focuses on pro-long-distance running tips and advice with a mix of other tutorials that dive into injury prevention, strength training, and diet.
In the videos, you’ll learn more about proper form, runners’ diets, and tips for long-distance running and optimal performance. You won’t be disappointed.
**This is a guest post by my friend Naileth Ariza Barrera**
High-calorie, ultra-processed foods are easy to overconsume. These kinds of foods are sweet, delicious, and not satisfying, but they are also low in nutrients. Medical experts have discovered that eating high-calorie foods increases a person’s chance of contracting deadly illnesses of the kidney and heart. Medical research also highlighted that overweight and obese people have an increased chance of suffering from these illnesses if they don’t reduce their calorie consumption and eliminate excess body fat.
Fixing the Obesity Epidemic
Reducing calorie consumption and getting rid of body fat is not as easy in reality as it is in theory. One of the best methods of achieving this is by being on a calorie-restricted diet. Unlike exercise, dieting can be incorporated into a hectic schedule. When combined with adjustable gastric balloons, diets can reduce calorie consumption and help you burn excess body fat much faster. Here are healthy foods diets you should consider if you are fat.
Dash Diet
Every food diet has what it’s designed to accomplish in the body. Nutritionists created the dash diet to improve blood circulation and stop hypertension. To achieve this, the diet helps reduce the amount of sodium intake in the body. The diet is prepared with lots of vegetables and fruits.
Fruit Diets
Packed with minerals and vitamins, fruit dieting is one of the best ways of reducing calorie consumption. When fruit dieting, no amount of fruit consumption is excessive as long as you don’t get any stomach problems. Fresh fruits are more advisable for fruit dieting when compared to dried fruits.
Water Diet
Water should be your best friend when looking to burn a large amount of body fat. Water contains zero calories which makes it the perfect liquid for fatty people. Regular consumption of water, at least 15 cups daily, has proven effective in burning excess body fat. To effectively carry out a water diet, the person will need a lot of discipline and determination. Drinking a glass of water before you sleep at night and after you wake in the morning is also advisable.
This type of diet is mainly for those who like eating seafood. In this diet, you substitute carbs with highly proteinous foods like fish; if you eat carbs, it must be limited to 60g daily. According to a medical review published in 2015, a low-carb diet proved effective in burning a large percentage of body fat.
Fasting
Abstaining from edibles for a certain period during the day is one of the most effective diets for fat people. The trick behind this diet is when you become hungry and in need of energy, the body begins to burn excess fat to convert them to energy. This should be practiced once a week as the body needs other nutrients to survive and stay healthy. However, if you can’t wholly stay without food and water, you can opt for water fasting, where you can only drink water without eating.
If you don’t want any specific diet, you can simply opt for a gastric balloon system. These systems make it impossible for you to eat irrespective of the food selection. You may experience some stomach problems after getting the gastric balloon. In this case, consult your doctor.
Running is one of the best exercises to help you lose weight and maintain a healthy weight.
But, if you’re a runner looking to lose weight, you must have wondered whether you’ll get more benefits from running a long distance at a slower pace or if there is to be gained from speeding and running faster for shorter distances.
So which will be the most effective in meeting your weight loss goals?
That’s what we’re going to discuss in today’s post.
As you can already tell, the answer isn’t all white or black, as there are many things to consider, and the answer depends on a host of factors.
Let’s break down the pros and cons of running for distance Vs. and running for speed when it comes to weight loss.
The Basics Of Losing Weight
At around 100 calories per mile, running is one of the best ways to increase burn calories.*
But why is this relevant?
Let’s go back to the basics.
To lose weight, you simply burn off more calories than you take in. This means that your energy expenditure—as in running, exercising, moving, etc.—must exceed your energy intake—as in eating and drinking.
Yes, it’s the good old Calories in Vs. Calories out principle.
You can create this deficit by exercising—and moving—more, eating less, or mixing both. A series of slower miles can pile up and create a consistent calorie deficit leading to weight loss.
The Pros
Running faster takes less time, and it’s great for cardiovascular health. Faster miles put a lot of stress on your body, forcing it to take longer to recover. This, in turn, means more calories burnt after the workout, or what’s known as EPOC.
This is not rocket science because the more you push your body to keep up the faster pace, the greater the energy needs. Here’s the full guide to how many calories you burn running a mile.
What’s more?
Faster miles also tend to build muscle mass, which can increase your overall metabolism. As your body tries to recover from the hard work, it’ll continue to burn calories at a higher rate, even long after you’ve finished running.
When running long-distance, you’re technically performing steady-state cardio, which is the lower training intensity that can be performed for a long time.
During steady-state training, your heart rate stays within the moderate work zone, not going through the ups and downs it would during high-intensity training.
Just like anything else, long runs aren’t without downsides.
Sooner or later, long slow runs might lead to plateaus. As your body gets used to the miles, it won’t feel pushed, thus burning fewer calories for the same level of work.
Sure, logging more miles is one way to break through plateaus, but you can only run so far. Given time, your body will become used to a certain distance, and your weight loss will eventually plateau.
What’s more?
Slow long runs take twice as long.
Longer runs are hard to fit into busy days, so you might end up skipping on them altogether.
Slow Running vs Fast Running for Fat Loss – The Conclusion
As you can tell, there are pros and cons to running both faster and farther.
So which one works the best for you hinges on your fitness level and training goals.
For example, going faster will be key if you’re training for a shorter distance. But longer runs might be the best way to go if you’re looking to run a marathon.
Here’s what I’d recommend you do.
If you’re serious about losing weight while improving your overall fitness, do both.
Yes.
After all, variety is the foundation of a well-rounded running routine. Don’t get too focused on losing weight.
You should likely be mixing up your routines to ensure you’re going faster and farther at regular intervals.
In the end, regular training is what’s going to help you achieve lasting weight loss. The rest is just details.
Have you decided to run a marathon? Then you have come to the right place.
Here’s the truth. Running a marathon is one of the hardest feats. But before you sign up for the race, there are some things you need to know and consider.
You should never decide to train and race in a marathon lightly. It’s a big commitment—physically, emotionally, and mentally.
Training for a marathon—especially the first time—can change your life for the weeks and months to come and will put your body under the ultimate ordeal—the type of stress you’ve never encountered before.
Without further ado, here are the main things to consider while preparing for your first marathon.
If this is your first time, you should strive for a simple goal, such as completing the 26.2 miles, instead of focusing on finishing the race within a certain time.
Sure, it’s nice to have a time goal but enjoying the process and every step of the way also matters. So don’t try to bite more than you can chew.
2. Your Eating Habits
Training for a marathon requires calories and lots of them. And not just any calories, but high-quality calories, especially if you’re serious about running your best race.
For this reason, you’ll need to look carefully at your eating habits. As you rack up your marathon training, your nutrition needs will go up drastically, so make sure to be ready to handle this.
If you struggle to take in enough calories or are eating lots of junk food, this could become a problem.
Failure to meet your body’s nutritional needs means limited performance and mediocre results down the line. And you won’t be getting the most out of your training as planned.
3. Timing
I hate to state the obvious but training for a marathon can take a good chunk of your schedule. Most training plans will have you running four to five times a week, including one long run a week of around 15 to 20 miles.
Depending on your fitness level, goals and plan, you could be logging at least 30 miles per week.
What’s more?
Good marathon training plans also include cross-training—the non-running activities designed to improve your endurance and strength.
Some of the best options for runners include biking, swimming, yoga, strength training, and hiking. These activities can also eat up a lot of your time.
Again, don’t try to bite more than you can chew.
All this time spent on marathon training means time away from your family and friends. You’ll also need to wake up early each morning, and the day impacts how busy your overall schedule is.
For these reasons, I’d urge you to take an honest look at your schedule and choose where running is on your priority list.
If you cannot commit to the extra time for training and recovery, chances are you won’t make it far down the road.
So you’re already in good shape, have the time to train for the event, and have chosen a realistic goal.
What should you do next?
Of course, you need to sign up for the marathon.
Once you register, you’re committed. After that, there’s no going back.
Now you can make a plan on how to tackle training.
What’s more?
Pushing the sign-up button is the first actual actional step toward running 26.2 miles. It’s the first step among many.
And as they say, the first step is always the hardest—but it gets easier after that.
Most marathon events will require you to sign up online far in advance. It’s not unsheared for some events to sell out fast, especially the popular ones.
I’d recommend committing to a marathon at least six months out from event day, and the typical signup fees can range from $70 to $300, depending on the event.
By putting your money on the line, you show real commitment, giving you a clear timeline and triggering your motivation. Really!
Although ALL marathon training plans revolve around running, strength training is part and parcel of any well-rounded program.
Strength training has a lot to offer. It can help you build strength, improve endurance, enhance mobility, etc.—all of which help you improve performance and protects you against injury.
And please don’t take my word for it. This research shows that adding resistance training into a running plan can help improve the efficiency of endurance running.
At the very least, plan to hit the weight room two to three times a week. Focus on multi-joint, compound movements that build strength all over your body.
Some of the best exercises for marathon runners include:
Planks
Push-ups
Squats
Deadlifts
Pull-ups
Lunges
6. Your Injury History
No one can deny that running is good for your body, but it can also stress your joints, especially your ankle, knees, and hips.
Although having a previous injury in your doesn’t have to spell the end of your marathon training, it’s something you should pay attention to.
That’s why if you are currently dealing with a painful knee or nagging back, these issues are only going to get worse when you rack up your miles.
Therefore, if you’re currently recovering from an injury or managing a condition interfering with your ability to run, logging in further miles may put you at risk.
To avoid caution, consult a doctor or a physical therapist to discuss your condition before deciding to register.
7. Your Goals
Having a time goal for your first crack at a marathon can force you to set out of the gate faster and cause you to bonk in the second half of the event—which can put the prospect of a finish at risk.
DNFs are never nice. They may discourage you from toeing the line again. And you don’t want that.
Although you don’t need to be an elite athlete to train for a marathon, having a solid running base first is key. You should have the mileage foundation for completing 26.2 miles without much suffering.
That’s why if you’re a complete beginner or new long-distance running, aim to run regularly for at least six to nine months before registering for your first 26.2 miles. Building that base might take less time if you’re already in good shape.
At the very least, you should be already running regularly, at least three to four days a week, for around 30 to 45 minutes away, before taking on marathon training.
You should already be comfortable running at least five miles at a time and have been logging the miles for more than six months.
