Cross Training For Runners

If you have ever trained for a marathon or had a specific marathon goal, you more than likely have heard of the famous Yasso 800 workout.

You might even have tried them in the past.

Yasso 800s are a popular workout among serious runners looking to run their fastest marathon ever.

In this article, I’ll share with you the full guide to Yasso 800s, covering the basics, history as well as how to add the session into your training plan in the most effective way.

Sounds great?

Let’s get started.

What Is Yasso 800 Workout?

Although the long run is the bread and butter of marathon training, it’s by no means the only workout you should be doing, especially if you have a specific marathon goal in mind.

In fact, regardless of your marathon goals, performing Yasso 800s is a sure way to help you achieve them.

So what are they all about?

Quite simple. Yasso 800s involves performing 800-meter reps, usually on a standard track.

The goal behind them is to get your body accustomed to running at the exact pace you’ll run during the event with minimal recovery between sets.

More specifically, performing a series (usually 10) 800 meters reps alternated with short breaks will simulate the effort and pace of running a marathon at your target pace.

Before I explain more, let’s first say a few words about the man behind the workout. He coined it, after all.

Enter Yasso Bart – The Gurus’ Guru

As the name implies, Yasso 800s comes from Bart Yasso, the legendary biathlete and former chief running officer at Runner’s World Magazine.

Having run races on all seven continents, he’s unofficially referred to in the running community as “the mayor of running.”

Yasso won the 1987 U.S. national Biathlon Long Course Championship, ran the Badwater Ultramarathon, and has competed in five Ironman triathlons.

In other words, the guy is a true running legend.

The Theory Behind The 800 Yasso Workout

Yasso 800s are popular because they’re a quick and simple way to guestimate your marathon time based on your 800-meter time.

According to Yasso, the average time it takes a runner to perform ten 800-m intervals in minutes and seconds roughly correlates to the marathon time expect to run in hours and minutes.

For example, if you ran 800-meters in two minutes and 40 seconds on the track, your estimated marathon time will be around two hours and forty minutes.

The workout is also simple. The session consists of 10 intervals of 800-meters (or two laps around a standard track), with recovery intervals of the same length between each interval.

Additional resource – How to qualify for the Boston Marathon

The Best Yasso 800 Workout for A Marathon PR

Start by determining your marathon goal time in hours and minutes. Next, convert it to minutes and seconds.

For example, if you’re shooting for a four-hour marathon ( a common goal among beginner runners), your converted time will 4 minutes per interval.

By the same token, if you’re a faster runner aiming for a sub-3 hour marathon, your Yasso 800m goal time should be a sub 3 minutes too.

Once you have figured out your time, perform the following routine.

• Warm-up. This is the first step. Perform a 10-minute dynamic warm-up that consists of 5 minutes of jogging and another 5 minutes of dynamic warm-up exercises (as described here). You can also perform a few 100-meter strides to get your body really ready for faster-paced running.
• 800-meter interval. Run your first 800 meters (roughly half a mile) at your converted time (4 minutes in this example).
• Recovery: Jog slowly for the same amount of time to recover. (again, 4 minutes in this example)
• Repeat: Shoot for three to four reps per session in the first few weeks. Up the ante later on.
• Cool-down: Finish your session with 5 to 10 minutes of easy jogging, following by stretching.

And voila! There’s nothing to it but to do it.

How Many 800s Reps?

Although the exact number of intervals you perform may vary according to your fitness, when this is your first time doing Yasso 800s, start with no more than four reps and work your way up to completing ten in a single session two weeks before race day.

As you get fitter, aim to add one more repetition every other week until you reach ten repetitions per training session.

It should feel really easy during the first few weeks and don’t worry about running under your goal time. Don’t chew more than you can swallow, or you’ll regret it later on.

Can’t keep up the goal pace throughout all the intervals? Then simply stick with fewer reps again during your next speedwork—only progress when you can handle it.

Additional resource – When to skip a run

How Many Yasso 800s Workouts Per Week?

Aim to complete one Yasso 800-m session a week. Doing more will defeat the purpose, and remember that a well-rounded marathon training program includes other sessions, such as easy runs, interval workouts, and the long run.

Where To Do Yasso 800 Workout?

The best—and most practical place—to perform Yasso 800s is on a track since it makes it easy to measure 800 meters, which is about two laps around a standard track, or roughly one-half mile.

However, feel free to also do the workout on a treadmill as long as you keep track of how far and fast you’re running.

What’s more?

As long as you know the distance, feel free to do Yasso 800s on a long stretch of rad if you have a track or treadmill at hand.

Follow A Well Rounded Marathon Training Plan

Although Yasso 800s are a tried-and-true strategy for running a faster marathon, the workout is not the answer to all of your marathon prayers. In fact, it should be used in conjunction with other training runs.

As a rule, you should follow a well-rounded training plan that includes various runs such as progressive, tempo, and long runs, especially long runs with a few miles at your goal marathon pace.

What’s more?

Besides endurance, speedwork training can take a toll on your body, so cap it at no more than twice per week to prevent injury and/or burnout when training for a marathon.

The guy himself prescribes doing the workout one per week, but if you haven’t been doing speed work lately,  feel free to do the Yasso 800s every other week.

That’s ok, too.

Check the couch to marathon plan.

Yasso 800 Workout – Conclusion

There you have it! If you’re planning to add the Yasso 800 workouts to your running plan, then this article should be enough to set you on the right path. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong

David D.

Looking for some valuable advice on how to conquer the tricky challenge of running with hemorrhoids?

Well, you’ve landed in the perfect spot. Trust me, I’ve got your backside covered!

Now, let’s get real for a moment. Running with hemorrhoids can be an absolute pain in the, well, you know where. Those swollen, inflamed anorectal veins can make every step a painful reminder that life isn’t always fair. Sitting becomes a struggle, walking feels like tiptoeing on hot coals, and the thought of running seems like a distant dream. But fear not, my determined friend, because where there’s a will, there’s a way.

Are you ready to uncover the secrets of running with hemorrhoids? I know you are! And guess what? It’s totally possible to hit the pavement and conquer those miles, even with those pesky swollen veins. But first, you need to know what you’re doing. That’s where today’s post swoops in to save the day!

In today’s article, I’m going to unveil all the secrets to running with hemorrhoids. I’ll equip you with the knowledge, strategies, and guidelines you need to not only find relief but also prevent these pesky veins from ruining your running bliss. Consider this your personal roadmap to success, specially designed for those facing the hemorrhoid hurdle.

Ready? Let’s get going.

What Are Hemorrhoids?

Alright, let’s dive into the fascinating world of hemorrhoids and unravel the mystery behind these pesky little buggers!

Picture this: your rectum is like a bustling neighborhood, and within it, there’s a group of veins that are just a little more sensitive than the others. We call them hemorrhoids. They’re like the varicose veins of the rectum, and they can cause quite a commotion, especially for us runners.

So, here’s the deal. Hemorrhoids are these swollen, weakened veins that form lumps of tissue inside the rectum. Think of them as the cushions of vascular tissues in your anal canal, working hard to provide support and comfort. But just like the varicose veins you may have seen on legs, these little vessels can become overwhelmed under pressure. And boy, can they make their presence known!

Pain, itching, and even bleeding are some of the delightful symptoms that hemorrhoids bring to the party. And let’s be honest, as runners, the last thing we need is an unwelcome guest in our rectal neighborhood causing a ruckus. But fear not, my friend, because we’re about to equip you with the knowledge and strategies to tackle these annoyances head-on.

Here’s a mind-boggling statistic for you: surveys have shown that a whopping 70 to 80 percent of adults in the U.S., both men and women, will experience hemorrhoids at some point in their lives. That’s right, it’s like a secret club that most people are unwittingly a part of. But here’s the good news: hemorrhoids aren’t typically dangerous or life-threatening. And here’s an even better news flash: they’re not contagious! Phew, we can all breathe a sigh of relief there.

Internal Vs. External Hemorrhoids

Just like a rollercoaster ride, hemorrhoids come in different levels of intensity, and we’re here to take you through each thrilling stage!

First up, we have the first three stages of hemorrhoids, also known as the undercover agents of the rectal realm. These sneaky fellows hide away, not visible to the naked eye. But don’t be fooled, they might decide to make a grand entrance and show themselves outside the anus, leaving behind traces of blood on toilet tissue or in your stool. It’s like their secret code, a signal that they’re up to no good.

Now, here’s an interesting tidbit: internal hemorrhoids, even though they may not be painful at first, can be quite mischievous when it comes to bleeding, especially when you’re out there pounding the pavement or engaging in high-impact activities. They love to make a grand spectacle, reminding you of their presence with each stride you take.

But wait, there’s more! Enter the fourth stage, the external hemorrhoids. These are the rebels that you can see and feel, hanging out around the opening of the anus like uninvited guests at a party. They bring along a whole entourage of discomfort, including pain, itching, swelling, and bleeding. Oh, and let’s not forget the mucus they like to leave behind as their calling card. They’re the troublemakers of the bunch, causing a real ruckus, especially when you’re trying to enjoy a peaceful run.

Here’s the thing: if you neglect these external troublemakers, they can become real troublemakers indeed. They have a knack for forming blood clots, turning a simple annoyance into a potential medical emergency. That’s when you might need some expert intervention to prevent further complications and ensure your running adventures remain worry-free.

Additional guide  – How to run with seasonal Allergies

Hemorrhoids Symptoms

As runners, we’re no strangers to aches and pains, but when it comes to those pesky hemorrhoids, how do we know if we’re dealing with the real deal? Let’s dive in and unravel the clues, shall we?

First off, let’s talk about internal hemorrhoids, the masters of disguise. These crafty fellows like to keep things low-key, but they do leave behind some telltale signs. One of their favorite party tricks is bleeding during bowel movements. It’s like their secret code, a subtle hint that they’re up to something.

But wait, there’s more! These sneaky internal hemorrhoids might decide to take center stage and prolapse or protrude to the outside when you least expect it. That’s when you might experience some discomfort and pain, like an uninvited guest overstaying their welcome.

On the flip side, we have the external hemorrhoids, the rebels of the rectum. They’re not ones to shy away from making their presence known. If you’re dealing with these troublemakers, you might encounter a whole range of symptoms. Picture this: pain or discomfort, a bit like an annoying itch that just won’t go away.

They also have a flair for dramatics, so don’t be surprised if you witness some bleeding or notice some anal swelling. And let’s not forget the irritation and itchiness they bring along, like a mischievous prankster trying to disrupt your peace. Plus, these external troublemakers have a stubborn streak—they refuse to be manually reduced, making it even more frustrating to deal with them.

Additional resource – Running with osteoarthritis 

Causes Of Hemorrhoids in Runners

When it comes to the root causes of hemorrhoids, it’s like navigating through a maze with multiple pathways. One prominent theory that has made its way into the medical literature points to factors such as constipation, straining during bowel movements, and even prolonged sessions on the porcelain throne. These can all contribute to a disruption in the delicate balance of blood flow, leading to the dreaded swelling and inflammation of those pesky veins.

Now, here’s where things get interesting for us runners. The culprit that often sneaks into the spotlight is none other than dehydration, that sly thief of bodily fluids. Picture this: as runners, we push our limits, pounding the pavement with every stride. But if we neglect to replenish our water stores, chronic dehydration creeps in, leaving our bodies parched like a desert.

And what happens when we don’t have enough water flowing through our systems? You guessed it—constipation takes center stage, starring as the villain in this tale. With hard stools that require Herculean efforts to pass, we find ourselves straining, unknowingly placing extra pressure on those innocent hemorrhoids.

But wait, there’s more! The cast of characters behind hemorrhoids doesn’t end there. Research has uncovered a motley crew of culprits. Frequent bouts of diarrhea can throw a curveball into the mix, wreaking havoc on the digestive system.

Weight gain and poor digestion join forces, casting shadows on our gut health.

And let’s not forget the role of diet—a protagonist or antagonist, depending on our choices.

Genetics play their part too, as our DNA whispers secrets that may make us more susceptible to these unwanted visitors.

For some, the chapters of pregnancy and childbirth add their own twists and turns to the hemorrhoidal tale. And as we age, the plot thickens, with the passage of time becoming a contributing factor. Oh, and let’s not overlook the importance of the poop position—a seemingly insignificant detail that can make all the difference.

Can Running Cause Hemorrhoids?

In the realm of running and hemorrhoids, it turns out that running itself is not the villain. No, no, my friends, running is actually a hero in the battle against those swollen blood vessels.

When done in moderation, physical activity like running can be your trusty sidekick, aiding in colon health and helping you maintain a healthy weight. It’s like having a superhero protecting your backside from the clutches of hemorrhoids.

But wait, there’s more to this story. If you find yourself straining like there’s no tomorrow during your bathroom visits, constantly battling chronic dehydration, munching on a low-fiber diet, or even having a family history of hemorrhoids, then the plot thickens. These factors, combined with your hardcore running regimen, could potentially create a perfect storm, paving the way for those unwanted hemorrhoids to make their grand entrance.

Now, let’s talk about the unfortunate scenario where you’re already grappling with those pesky piles. If you’re in that boat, lacing up your running shoes and hitting the pavement may not be the most pleasant experience. You see, running is like a mischievous trickster, a high-impact and repetitive activity that can wreak havoc on your perianal skin and delicate hemorrhoidal tissues. It’s as if every step sends a jolt of discomfort through your nether regions, intensifying your pain and making you wish for smoother trails.

But hold on, my fellow runners, there’s a silver lining. While running may temporarily exacerbate your hemorrhoid-related symptoms, it doesn’t mean the condition itself will permanently worsen. Think of it like a passing storm, where the rain may pour a little harder for a while, but eventually, the skies will clear. So don’t be too quick to hang up your running shoes just yet.

Can You Run With Hemorrhoids?

First things first, let’s get one thing straight. Running itself doesn’t bear the blame for causing hemorrhoids. However, it’s important to note that any high-impact exercise that aggravates those pesky swollen blood vessels can prolong your road to recovery.

And let’s be honest, my fellow runners, the sooner we heal, the faster we can lace up our shoes and return to the bliss of logging those satisfying miles.

Now, here’s the crucial part: You need to be mindful and not exacerbate your condition by going full throttle with your running routine. Listen closely to what your body is telling you. If your hemorrhoids are causing you discomfort or pain that’s beyond what you can tolerate, it’s time to hit the brakes and give yourself some well-deserved rest. Think of it as a pit stop on your running journey, where you can take the time to heal and recharge before hitting the road once again.

If your symptoms are mild and manageable, running with hemorrhoids should be a walk (or rather, a run) in the park. In fact, for many runners, engaging in their beloved activity while dealing with this condition poses no significant harm.

However, let’s not disregard the warning signs along the trail. If you experience extreme pain and discomfort while running with hemorrhoids, it’s crucial to listen to your body’s distress signals. Don’t push through the agony, my friends. It’s essential to prioritize your well-being and give yourself the time and space needed for healing.

Additional resource – Salt tablets for runners

Treating Hemorrhoids in Runners

First things first, let’s establish a crucial fact: Hemorrhoids don’t exactly “heal” in the traditional sense. They have their ups and downs, much like the undulating terrain we encounter during our runs. But fret not, my resilient friends, for we have tools at our disposal to manage and alleviate the discomfort.

When it comes to treatment, the approach you take depends on the severity of your condition and the extent of the damage. But let’s start with some fundamental lifestyle adjustments that can make a significant difference in your battle against hemorrhoids..

Medication

As runners, we understand the importance of choosing the right gear for the job. Similarly, selecting the appropriate over-the-counter medications can help alleviate the discomfort caused by hemorrhoids.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen or Tylenol can be a runner’s ally in soothing the pain and reducing inflammation. However, it’s important to note that painkillers may only mask the symptoms temporarily, so anti-inflammatories are often recommended.

But wait, there’s more! In our quest for relief, you have a range of other solutions to explore. Ointments, suppositories, and pads come to the rescue, offering potential relief for the affected area. Look for salves containing witch hazel or hydrocortisone, which have a reputation for soothing itching and pain.

Rubber Band Ligation

When all else fails and the home remedies have left you yearning for relief, it might be time to consider this intriguing option, carried out by a skilled doctor. Picture it as a strategic maneuver in the battle against hemorrhoids, designed to cut off their blood supply and bring about their ultimate demise.

In this “non-invasive” procedure, a tiny rubber band takes center stage. It slips around the base of the hemorrhoid, constricting its blood flow and leaving it no choice but to surrender. It’s as if we’re tying a knot to prevent an escape route, sealing the fate of those troublesome piles.

Now, here’s the interesting part: Over the course of a few days, the banded hemorrhoids, deprived of their life force, begin to wither away. It’s like watching the leaves of a once-mighty tree shrivel and fall to the ground, bidding farewell to their existence. This natural process allows the body to eliminate the remnants of the hemorrhoids.

But let’s not sugarcoat the truth. This procedure may come with its share of discomfort and bleeding, like unexpected potholes along our running route. Some cases experience these side effects two to three days after the procedure. It’s crucial to keep in mind that while the majority of cases proceed smoothly, severe complications are rare but can occur.

Once the procedure is complete, it’s time for the crucial after-care phase. Just as we adjust our training and recovery routine after a challenging race, a drastic diet change may be in order to support the healing process. This dietary shift aims to prevent irritation in the affected area, much like a gentle breeze soothing a tender wound. Hard stool is the nemesis here, so we must be mindful and take measures to ensure a smoother recovery.

Additional Resource – Your Guide To Runners Nipples

Consult Your Doctor

If despite your best efforts, those pesky symptoms just won’t quit, it’s time to pick up the phone and reach out to your healthcare provider. Remember, we’re talking about prolonged discomfort and, most importantly, any form of excessive or profuse rectal bleeding. That’s the moment to hit the brakes and seek guidance.

Why is this step so crucial, you might wonder? Well, let’s consider the bigger picture. While hemorrhoids themselves typically aren’t life-threatening, there’s a chance that your symptoms could be a sign of something more serious lurking beneath the surface. We don’t want to play a game of chance when it comes to our health, right?

In such situations, it’s wise to consult a specialist who focuses on colon and rectal health. Think of them as the seasoned captains navigating the treacherous waters of gastrointestinal issues. They possess the knowledge and expertise to identify any potential red flags and guide you toward the most appropriate course of action.

One of the reasons it’s essential to consult a specialist rather than a general practitioner is because, in rare cases, hemorrhoids can evolve into a more advanced and serious condition, such as colon cancer. Now, we don’t want to go down that road, do we? By proactively seeking the advice of a specialist, we can address any concerns early on, ensuring the best possible outcome.

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Additional Resource – Your Guide To Joggers Nipples

Running With Hemorrhoids – The Conclusion

There you have it!

If you’ve ever suffered from hemorrhoids while running but wanted to keep your running routine on the go, then today’s article should have provided you with enough answers and guideposts on what to do.

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

In the meantime, thank you for dropping by.

Have a painless run!

David D.

Whether you’re training for your first 5K or for a new personal record, your pacing strategy can make the difference between failure or success

One simple yet very reliable strategy is the negative split. Performing them is one of the best ways to build your aerobic base and endurance, which is more critical at events like the half marathon and marathon.

Would you like to learn more about how to practice this strategy in your training? Then keep on reading.

In today’s article, I’m going to share with you the full guide to negative splits without any technical jargon or complicated non-sense.

In short, I’ll look at:

• What are negative splits?
• The benefits of negative splits
• The downsides of negative splits
• How to incorporate them
• How to practice negative splits
• How to follow a negative split on race day
• And so much more.

Sounds great?

Let’s get started.

What Is Negative Split?

Keeping a steady pace during a race is tricky. Competition, terrain variability, elevation changes, and weather conditions can all impact your running speed.

That said, and most experts would agree, negative splits are an unfailing pacing strategy in virtually every racing scenario—or whenever trying to improve your running times.

In fact, by design, negative splits are an advanced tactic that can guarantee a fast finish time.

So what are negative splits? And why should you care?

First things first, let’s start with the basics.

A split in the running world refers to the time it takes to complete a certain distance.

Are you still confused? Then simply break down your run into two or three more equal-distance portions. A split refers to the time needed to complete one of those segments.

So what does make a split negative?

In essence, a negative split refers to running the back half of a run or race faster than you ran the first half. You run slower in the first part, then speed up in the second half.

This can mean 10 seconds faster or five minutes faster, but most runners would stick to an even pace through most of the race then gradually speed it up as they get close to that finish line.

For example, if you run a half marathon with 10K splits of 55:15 and 54:45 for 01:53:40 (including the additional sprint to the finish line), you have just run a negative split as the second portion of the race is faster than the first.

By doing this, you save a lot of power, endurance and feel like you have more energy during the race.

Additional Resource – Here’s how many miles should a beginner run

What Are Positive Splits?

As the name implies, a positive split is the opposite of a negative split. When you do a positive split, you actually run the second half of the run/race slower than the first half.

This strategy is helpful if you’re want to stay consistent while running, especially if you’re tackling a really hilly course with lots of elevation changes and/or terrain variability. But again, it may not work for everyone.

What Are Even Splits?

Again, this is simple. An even split involves keeping a consistent pace throughout the entire run/race. This means running the two halves of a race—or a run—in the same amount of time.

For example, if you want to run one mile on a standard track in 4:48, you’d have to run four 72-second laps, with each lap counting as a split to achieve this goal.

This is a common goal among beginner racers in virtually all distances.

Unfortunately, all it takes is a bit of distraction, fatigue, or a tiny problem, and your even splits are ruined. Unless you can keep that even pace throughout, this strategy may prove futile.

The Benefits of Negative Splits

As you can already tell, negative splits have a lot to offer.

Let’s discuss a few of the perks.

Warm Up Properly

Kicking up your runs at a slow pace allows for your muscles and joints to gradually warm up, which may help avoid injury and ensure optimal performance.

Find True Pace

One of the most common mistakes runners make is rushing out of the gate during a race.

For this reason, determining your true pace helps set a realistic time goal for your next run/race.

Figuring out your “true pace” is key, especially when running for an extended period. By doing a negative split, you’ll start your session at a conservative pace then speed it up in line with your current fitness level.

Ensure Good Speed

Negative splits, by definition, involve running the latter portion of a race faster than the first half—as long as you stick to a realistic pace.

That’s why if you plan them right, you’ll, consequently, conserve your energy and be able to run your fastest race.

It also reduces the risk of slowing down as the race drags on.

Additional resource – How many miles is a half marathon

The Downside

As in everything else in life, negative splits are not the answer to all of your running race prayers.

One downside is the fact that negative splits do not work on all race distances/courses.

For example,  a racecourse that kicks off downhill and finishes with a drastic elevation gain may require a positive split, in which you run at the end even effort.

How To Execute A Negative Split

While it’s easy to say, “run the second half faster than the first,” it’s actually much more challenging to put it into practice.

In fact, Practicing negative splits is tricky, especially in the midst of a race when your adrenaline is soaring and other runners begin to outpace you.

To get the hang of it, you’ll need to follow a proper training plan and practice negative splits as often as possible.

Practice makes perfect, after all. And it’s what you need to ensure that you get used to the experience of performing a negative split so you can easily follow the strategy on race day.

The Step By Step Guide

First, begin by figuring out your goal pace goal, for example, 10K race pace, or simply a pace you can keep up.

During the first few miles, focus on saving up your energy by running 20-30 seconds per mile slower than your goal pace. Don’t focus too much on speed.

During the first third, focus on saving energy by running 10 to 30 seconds per mile slower than your goal pace.

As you near the middle third of the race, kick it up a notch to a realistic pace that you can keep up for the remainder of the race.

Once you reach the final stretch of the race, use any remaining energy and run as fast as possible. Shoot for 20 to 30 seconds faster than your goal pace.

For instance, if you’d like to negative split a half-marathon, and you feel confident you can finish it in precisely two hours, aim to run the first half in roughly 61-63 minutes. Then, on the second half, aim to finish it within 57-59 minutes.

Now let’s look at some ways by which you can start adding negative splits into your training.

Steady Runs

Steady runs, anything from two to six miles at a steady effort, should be negative splits all the time, even if you don’t have any specific racing goals.

Here’s how.

Break your session into three thirds.

For example, if you’re running for 45 minutes,(1) jog the first 10 minutes at an easy pace, (2) run the middle 20 minutes at a medium-fast pace, then (3) the last 15 minutes as fast as possible for the remaining duration.

This will definitely guarantee a negative split run which helps your body practice what it’s like to finish faster than the start.

Progression Run

Another way to practice negative splits is to do a progression run, which is gradually increasing your pace throughout the session.

Here’s how.

Start slower than you have to, then increase the pace in increments (every mile or so) until you’re running as fast as you can in the final mile. This is an ideal strategy to help teach your body and mind how to speed up on tired legs, which inherently translates to a faster finish time.

Here’s a simple six-mile workout.

• One mile at an easy pace
• One mile at marathon pace
• One mile at half marathon pace
• One mile at 10K pace
• One mile at 5K pace
• Five minutes jog/walk as cool down.

Interval Training

The best way to practice negative splits by doing interval workouts.

For example, if you’re training for a 5K, perform 10 X 400m at your desired speed, along with a one-minute break after each interval. Your goal is to get run each interval a little bit faster than the previous one until you’re running the last one as fast as you can.

Here’s is a sample session:

• Start with a 10-15 dynamic warm-up. Here’s how.
• Perform 8 to 10 400-meter with 60 to 90 seconds of rest between each interval.
• Finish with a 10-minute cooldown.

Here’s another variation

Example one–  10 X 400-meter reps with a one-minute rest break.

• Run intervals 1 to 4 five seconds slower than your goal pace.
• Run intervals 5 to 8 at your goal pace
• Run the last two intervals 5-10 second faster than you goal pace.

Example Two – 8 X 800-meter with 90 seconds break.

• Run intervals 1 and 2 five seconds slower than your goal pace.
• Run intervals 3 to 5 at your goal pace
• Run the last three intervals at 5-10 seconds faster than your goal pace.

The Long Run Negative Split

Long runs are another suitable workout for negative splits, especially when training for a long-distance race, such as a marathon.

And it’s really simple.

Start slow and steady, then settle into a comfortable pace. Complete the first 60-70 percent of the session at an easy, conversational pace. You should be able to recite the pledge of allegiance without panting for air.

Then, gradually pick up the pace for the last quarter until you’re running at your 10K pace or a little bit faster.

For example, if you’re running for two hours, run the first 80 to 90 minutes at the easy pace, then pick up the pace over the last 40 to 30 minutes of the run.

Beginners Runner Guide To Negative Splits – The Conclusion

Most running coaches and experts emphasize the importance of protecting a good pacing strategy for the optimal racing experience.

As you can tell by now, I’m a big fan of the negative splits, and I believe it’s the ideal way to pace on race day.

You just need to practice it more during your training so you can set realistic expectations and learn how your body reacts to the pace.

The rest is just details, really.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Cross country running is no easy jog in the park—you need to ready for anything in your path.

Rocks, roots, steep inclines, streams, and adverse weather can all be challenging but fun “complications.”

Training properly for a cross country event will give you the endurance, agility, and strength needed to reach your full performance potential.

In today’s article, I’ll spill the beans on cross country running and why so many enjoy it.

I’m also sharing a few tips on how to get started with cross country running and how to make the most out of it.

Sounds exciting?

Let’s lace up and dig in.

What is Cross Country Running?

Also known as XC running, cross country running is a form of racing that takes place in open-air, natural environments and seldom run along paths or roads.

From obstacle to jump over, steep hills, and slippery muddy descent, cross country running offers a broad range of challenges that will literally keep every runner on their feet.

What’s more?

Cross-country events take place in all sorts of weather conditions, which can drastically impact performance.

These include rain, snow, wind, ice, hail as well as heatwaves. In fact, cross-country events are seldom canceled because of adverse and bad weather.

XC running races are held during the fall or winter months, and many runners, recreational and elite alike, use the sport as means for improving endurance and staying fit throughout the cold months.

The Distance Of Xc Running Events

Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km.

Some of the most popular XC running events include:

The annual World Cross Country Championships

• NCAA Cross Country
• Cross Country Championships
• The English National Cross-Country Championships

The History

Cross country events trace their history to the 19^th century in the form of an English game called “hard and bounds” or “the paper chase.”

English schools began holding competitions in cross country running as far back as 1837, then on the 7^th December 1867, the national championship was held for the first time on Wimbledon Common in south-west London, then the first international one took place in 1903 at Hamilton Park Racecourse in Scotland.

Not long thereafter, cross country running made its way to the Olympic Games in 1912, becoming a popular event for the games.

But the sports didn’t fare well in the Olympics.

A Disaster of Olympic Proportions

At the 1924 Paris Olympics, a devastating heatwave during the race resulted in only 15 of the 38 participants reaching the finish line.

Eight of those ended up needing serious medical help.

Jose Andia and Edvin Wide were both reported dead (but the reports of their demise were actually exaggerated)  while the medics spent hours trying to locate the participants who fainted along the course.

In fact, one of the competitors started to run tight circles after reaching the stadium until he knocked himself unconscious while another collapsed a few meters from the finish line.

Although the fatality reports were unfounded, the public was so horrified at the conditions of the race that Olympic officials ruled to ban cross country running races from future games. Things may change in the upcoming Olympic event but fingers “crossed.”

For more on the history of cross country running, check the following articles:

• The Origins of Cross Country
• Cross country running
• A Brief History on Cross Country Running
• A Brief History of Cross Country

Additional Resource – Here’s how many miles should a beginner run

When Is Cross Country Season?

Cross country running races normally take place during the autumn and winter season, usually held from early October up until February and early March.

Not Easy

X-C running is no joke. In fact, it’s one of the most challenging events out there.

The sport isn’t just about the competition between you and other runners.  You also need to overcome mother nature as you make your way through slippery roads, steep hills, technical terrains, and everything in between.

All of these challenges conspire to constantly disrupt your rhythm and throw you off your footing much more than your typical race on a flat, predictable surface.

That’s why you’ll need specific cross-training training to make it through over the variety of surfaces unscathed.

Beginner Cross Country Running Tips

Now that you know a thing or two about XC running, the question is, how do you actually train for one?

Let’s find out.

How Train For Cross Country Running

As previously explained, typical XC running events range from 4 to 12 kilometers.

All these distances are primarily aerobic, meaning if you go off the gate too fast, you’ll run yourself into the ground in the latter portions of the race. Few things are as bad as being passed by runner after the next over the last part of a cross country event.

That’s why to run your cross country race, make sure you’ve enough endurance to run well over a distance of 6.2 miles. This is a key factor in cross-country success.

Crush Hills

One of the most challenging aspects of cross country running is how much up and down is involved in the race.

Although the typical XC running events aren’t long, the constant up and down is involved in the race can be tricky.

That’s why simulating these conditions before the race will better prepare your body and mind for the event.

How? Quite simple –train on hills. Doing hill work—either hill sprints or uphill endurance running—is one of the best ways to get your body used to the changing pace of an XC running event.

Even if you hate hills, incline training is key to building country running specific speed, strength, and endurance.

Here’s a sample workout to try out.

Locate a hill of no more than 400 to 600 meters in length, preferably on a softer surface off the asphalt.

Next, following a dynamic warm-up on a flat surface, run the uphill portion at a sustainable yet challenging effort, focusing on being fast and efficient, Then jog down for recovery.

Repeat for a minimum of 6 to 8 reps, depending on your fitness level and weekly mileage, then finish with a 10-minute slow jog.

For more on-hill training for runners, check my guide here.

You can also work on improving your form by doing agility ladder drills.

Your Running Shoes

To properly train for and run a cross-country race, make sure you have proper footwear.

Picking the proper pair is key to reduce your injury risk while subsequently improving your performance.

Runners who compete in X-C races usually used spiked shoes. These shoes are specifically designed to offer traction and grip on all sorts of surfaces and terrains.

What’s even better?

Get yourself a pair of proper X-C running shoes. These are designed to be more robust and versatile than track spikes and usually have better grip and traction.

I’d recommend visiting the nearest running store to get the needed shoes. You can also check out online shopping websites that also offer great cross-country running shoes.

Additional resource – How to choose running gloves

Cross Country Running Tips For For Beginners – Conclusion

Giving cross country running isn’t that hard. All you need is the right mindset, a reliable training plan, and the right gear. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

If you’re looking to hit a 10K in under an hour, whether you’re new or experienced, it’s a great target.

Kudos to you!

Essentially, running a 60-minute 10K requires a pace of 6 minutes per kilometer, or about 9:39 minutes per mile.

It sounds like a lot, but with the right plan, you can definitely get there.

As your running coach, I’m here to guide you through this journey, drawing from my own experiences and the success stories of those I’ve helped.

I’m here to help you out with some tips I’ve learned from my own experience and from other runners I’ve worked with.

How Close Are You to the Sub-60 Mark?

When I first decided to break the one-hour 10K barrier, I was already running 5Ks comfortably, but doubling the distance at a faster pace seemed intimidating.

A lot depends on your fitness, running history, age, weight, and consistency.

I can tell you that hitting that sub-60 10K will require you to keep a pace of about 9:40 per mile (or 6:00 per kilometer), which doesn’t come overnight for most people. But don’t worry if you’re not there yet.

If you can hit 30 minutes for a 5K, you’re in the ballpark for a sub-63 minute 10K. Progress happens one step at a time!

How Achievable is a Sub-60 10K?

As a coach and a fellow runner, let me tell you that achieving a sub-60 minute 10K is doable—but like most goals, it depends on a few key factors.

Your fitness level, running experience, weight, age, gender, motivation, consistency, training plan, and mental strength all play a part.

But let’s keep it simple: to hit a 10K under an hour, you must run at an average pace of 9:40 per mile (or 6:00 per kilometer), or faster.

Not sure what that pace feels like? Head to your nearest track and give it a try.

That pace is about 12.5 laps on a standard 400-meter track, with each lap coming in at around 2 minutes and 23 seconds.

If you can already run a 5K in 30 minutes, you’re probably looking at a 63-minute 10K, so you’re not too far off.

If you’re still in the early stage, I’d recommend starting with a good training plan—like a Couch to 10K program—and easing into it. Don’t rush!

Is Running a 10K in Under an Hour a Good Goal?

Absolutely! But let me be clear: it takes work to get there. Running a 10K in under an hour is no small feat, especially for beginners.

You cannot achieve it overnight, but it’s a rewarding challenge with the right approach.

5K vs. 10K

People often say, “Well, if I can run a 5K in 30 minutes, I should be able to run a 10K in 60, right?”

Not exactly.

Doubling the distance doesn’t just double the effort—it requires better endurance and pacing. I found this out the hard way when I tried to maintain my 5K pace over a 10K and hit a serious wall around mile four.

As a result, if you can run a 5K in 30 minutes, you’re likely looking at a 10K time of around 63 minutes.

So, if sub-60 is the goal, shaving off those extra minutes will take some focused effort.

Interval Training: Boost Your Speed

Interval training was one of my best tools to improve my speed.

Interval training refers to performing periods of higher intensity running with recovery periods in between.

How fast you go during the high-intensity intervals depends on your running goals and training ability.

To make the most out of your training for a sub-60 minute 10K, running at or faster target, 10K pace is the way to go.

If you have access to a track, the following workout is perfect. You simply run fast for 400-meter, then do a slow 400-meter for recovery. Rinse and repeat for 30 minutes.

Tempo Runs: Build Your Endurance

Tempo runs are another effective tool. These are steady, sustained runs lasting 20-30 minutes, usually performed at 10 to 20 seconds per mile slower than your 10K race pace.

Start with a 5-10 minute easy jog, then gradually increase your speed for the rest of the workout. By the end, you should feel tired but not completely wiped out.

Tempo runs teach your body to maintain a challenging pace for longer, which is key for a sub-hour 10K.

Where to do them?

Practically anywhere, but I’d recommend performing them on any easily-measured, flat road with little to no traffic or obstacles. By the end of the tempo session, you should feel tired but not completely drained.

Long Runs: The Secret to Endurance

Speed is great, but you must also build endurance to run a 10K in under an hour.

When I was training, I gradually increased my long run distances until I ran up to 8-10 miles. The trick is to keep these runs easy and conversational.

Long runs are where you build the stamina to keep going strong over the 6.2-mile distance.

Aim to build your long runs up to 8-10 miles, but don’t worry about pace and finish times.

Focus on spending more time on your feet instead of worrying about how fast (or slow) you’re going. Try and go fast, and you’re more likely to crash and burn—and you don’t want that.

Race Day Strategy for a One-Hour 10K

Training is one thing, but race day is a whole different game.

Here are some tips to maximize your performance:

1. Rest up: Sleep well in the days leading up to the race, and avoid tough workouts right before the big day. You want to feel fresh and ready, not worn out.
2. Know your pace: Understand what your splits should be at each mile. For a sub-60 10K, your mile splits should be around 9:39. Familiarize yourself with those numbers to pace yourself properly on race day.
3. Warm up: I can’t stress this enough—don’t skip the warm-up! Spend about 5 minutes jogging easily, followed by dynamic stretches to get your muscles firing.

Master the Negative Split

One of my favorite strategies—and one that helped me break the 60-minute mark—is the negative split.

This means running the second half of the race faster than the first.

It takes some self-discipline to start slower than you feel you can, but trust me, it’s worth it. I’ve seen too many runners burn out by going out too fast.

The key is to save enough energy for a strong finish.

Start a bit easier than your goal pace, then gradually pick it up. For example, your first mile might be a 10:12, but by the last mile, you’re running closer to 9:10. You’ll feel in control at the start and have the energy to crush it at the end.

Here’s an example of a negative split for a sub-60 minute 10K:

• Mile One – Split Time: 10:12- Lap Time: 10:12
• Mile Two – Split Time: 20:05- Lap Time: 10:07
• Mile Three – Split Time: 29:55- Lap Time: 9:50
• Mile Four – Split Time: 39:40- Lap Time: 9:45
• Mile Five – Split Time: 48:55- Lap Time: 9:20
• Mile Six – Split Time: 58:02- Lap Time: 9:10
• 21 – Split Time: 1:00:00 – Lap Time: 1:58

Frequently Asked Questions About Training for a 10K

I know that you have more than one lingering question about running a 10K. Let me address some of these questions so you can make the most out of my training plan.

What should I do if I experience pain while training?

If you encounter pain during your training runs, it’s crucial to listen to your body. Do not ignore pain; instead, take a break and assess the situation. If the discomfort persists, consult a healthcare professional to rule out any injuries. Remember, taking time to recover is essential for your long-term success and health as a runner.

How can I stay motivated during my training?

Staying motivated can be challenging, especially as your training progresses. Here are some tips to keep your spirits high:

• Set Specific, Achievable Goals: Break down your main goal into smaller milestones. Celebrating these wins can keep you motivated and engaged.
• Join a Running Group or Find a Buddy: Training with others can provide camaraderie and accountability. Sharing the journey with fellow runners can make your training more enjoyable.
• Track Your Progress: Use a running app or journal to log your workouts. Seeing your improvement over time can be a great motivator.

How should I adjust my training if I feel fatigued?

Fatigue is a normal part of training, but it’s essential to listen to your body. If you’re feeling unusually tired, consider taking an extra rest day or reducing the intensity of your workouts. Incorporate recovery strategies such as proper hydration, nutrition, and sleep to help your body recover.

What if I miss a training session?

Missing a training day is common and shouldn’t derail your progress. If you miss a workout, simply return to your training schedule as planned. If you’ve missed multiple sessions, consider repeating a week of training to allow your body to adjust. Remember, consistency is essential, but it’s also important to be flexible with your training plan.

How long should my long runs be as I prepare for the 10K?

As you prepare for the 10K, your long runs should gradually build up to around 6-7 miles. This distance will help improve your endurance without overwhelming your body. Keep these runs at a comfortable, conversational pace, allowing you to adapt to longer distances.

What should I eat before training runs?

Nutrition plays a crucial role in your training. Aim to have a light meal or snack about 1-2 hours before your run. Good options include:

• A banana with nut butter
• A slice of whole-grain bread with avocado
• Greek yogurt with some fruit

These foods will provide you with the energy needed for your workouts without causing discomfort.

The Bottom Line

There’s no magic formula for a sub-60 10K—it takes commitment and consistent effort. But the reward?

That sense of accomplishment when you see the clock stop just under an hour—it’s worth every step. So, lace up, put in the miles, and enjoy the journey.

**This is A guest Post by my friend Alina Boska ***

To achieve holistic development, young athletes combine sports and higher education. In order to pursue a top-quality degree, many of them decide to study and train in the United States. Some runners believe that American universities can empower them for their future role in society at the end of their competitive period in sports. What’s more, the US institutions often offer flexible academic programmes and financial support to athletes. Typically, these perks are defined in individually negotiated agreements. Hence, student-athletes from all over the world get great opportunities for pursuing a successful dual career.

However, international students face some challenges trying to combine sports and education in the United States. Read about them below!

Cultural shock

No matter where you come from, you will be immersed in a different culture after your arrival in the United States. For sure, some people’s habits and customs will not be the same as in your home country. Besides, they may even seem weird or unacceptable to you. Chances are, you will experience intense negative feelings because of that. Psychologists say that most students from abroad struggle with homesickness and irritability.

To reduce your immigrant stress, you should first be aware of the main cultural differences. For example, you should learn about teacher-student relationships before coming to the United States. Note that they are rather informal there compared to the Asian and European education systems. It’s also important to start making new friends as soon as possible. Be open to your fellow international students to build a support network and find a safe place to share your experience in the United States.

Academic workload

It can be extremely difficult to focus on your school work when you have regular training sessions. As a runner, you must practice really a lot to achieve your sports goals, which interferes with the study process. Even the best colleges for students who want to start running professionally have very intense learning plans. The US professors always assign pretty much homework to give comprehensive knowledge to students. This a blessing and a curse for students at the same time. On the one hand, they get a great education and increase their chances to make a successful career. But on the other hand, the combination of learning and training exhausts them.

Many students think it’s impossible to find the solution to this problem. However, there is something to do about it. First of all, it would be great to talk to professors during their office hours. You can ask them for additional guidance and support. Also, you can turn to the services that help students with their homework. For example, if you were assigned a complicated term paper or an essay, you can check https://gradesfixer.com/free-essay-examples/immigration/ that contains hundreds of tips and assignment samples for students. This website also offers help of experienced writers that can complete your home task within the deadline you set for them.

Financial difficulties

As you might know, college tuition fees in the United States are quite high. Studying at private school usually costs “an arm and a leg” even for athletes who get a discount for their sports achievements. According to the statistics presented by CollegeData.com, an average budget for a private college is approximately $47,800 per year. This doesn’t include the cost of health insurance, which is quite expensive for students from abroad. Also note that as a runner, you are at risk of frequent injuries, so you might need medical help from time to time. Hence, before you arrive in the United States, you should thoroughly count your future expenses.

To ease your financial difficulties, you could check scholarships available for athlete students in the United States. Athletes may also benefit from grants and generous student loans. There are plenty of options for talented students, so you will probably find something that fits your needs. You can turn to your university’s financial aid office and ask for help with the application process. This way, you are more likely to get money for covering your education and living costs.

Final thoughts

Being an athlete and a student at the same time is not easy. Both roles impose a lot of challenges for young people. Especially, if you come to study in the US from abroad, many additional difficulties are inevitable. They include cultural shock, money issues, and heavy workload. However, there are some effective solutions for each of them. Hopefully, this article provided you with valuable ideas on how to make your student life easier.

Author’s BIO

Alina Boskar works as an academic writer at one of the leading assignment services in the United States. She helps students complete their assignments and achieve success at college. As a big fan of sports, Alina spends most of her free time doing exercise in the fresh air. She believes that it is beneficial for both body and brain.

When I first started running, I thought tracking running metrics on my running watch was overkill—just a bunch of numbers.

But once I began paying attention to stats like training load, ground contact time, and vertical oscillation, I realized they could completely change how I trained.

Let’s get into the details of how you can use these metrics to enhance your running form, efficiency, and overall fitness.

Training Load

If you’re training hard regularly, your fitness will probably improve. But if you take too much time off, your performance might start slipping. That’s fitness adaptation for you.

So how do you know if you’re doing it right? Enter training load.

This metric tracks the overall strain of your workouts, using heart rate data to measure how much stress you’re putting on your aerobic system during and after your runs.

This data gives you a personalized recommendation on when to scale back or push a bit harder. It’s all about finding that sweet spot for optimal training.

Tracking this metric changed my approach: I’d go out every day, push myself to the max, and then wonder why I’d feel so wiped out.

I remember one day my watch practically yelled at me to take it easy after a brutal interval session.

Naturally, I ignored it, thinking I knew better, and went out for a long run. Rookie mistake! I ended up with a calf strain and a week on the sidelines.

Now, when my watch says rest, I take it seriously—it’s made a big difference.

Ground Contact Time

If you’re struggling with injuries, ground contact time might offer some clues.

GCT measures the time each foot spends on the ground while you’re running. A longer ground contact time is generally correlated with an inefficient running economy. Lowering your ground contact time may improve your running efficiency and help prevent injury.

I’d been dealing with persistent knee pain a few years back, and it was driving me crazy. I tried changing shoes, adjusting my pace, even taking a break, but nothing seemed to help.

Eventually, I started tracking my GCT, and it turned out my left foot was lingering on the ground way longer than my right—it was a form imbalance I’d never noticed.

After working on strengthening my weak side and shortening my stride, the pain finally disappeared.

If you want to lower your GCT, try focusing on a quicker cadence and shorter stride. Think of it as taking ‘ninja steps’—light, quick, and stealthy.”

Vertical Oscillation

Vertical oscillation measures how much your upper body moves up and down as you run.

Ideally, you want to minimize this “bounce” to reduce energy waste. If you’re bouncing too much, that energy isn’t helping you move forward—it’s working against you.

Let me explain.

When running, your ultimate purpose is to propel your body forward and keep moving in a horizontal direction. Not up. Gravity speed isn’t going to change anytime soon.

I hope this makes sense since by lowering vertical oscillation you might reduce energy waste, gravitation friction, and improve running economy. That’s a bunch of good things if you ask me.

Excessive vertical oscillation may also indicate that your form is breaking down. Thus, you can use this feature to monitor how your form deteriorates and how long it takes to go south, even if the goal pace is maintained.

To keep vertical oscillation low, work on shortening your stride length and imagine balancing something on your head to keep your movement steady. Exercises like squats and jumps can help strengthen your core, glutes, and hamstrings—all essential for better running form.

I used to think a little bounce was normal, part of the rhythm. But then I saw a race video, and it was a wake-up call. I was bobbing up and down like I was on a pogo stick!

So, I started working on minimizing that ‘bounce’ by imagining a low ceiling I had to duck under. After a few weeks of working on it, I could feel the difference in how steady and efficient my runs became.

Vertical Ratio

Vertical ratio measures your running efficiency by comparing your vertical oscillation to your stride length.

I know this sounds a little bit technical but just bear with me.

A lower vertical ratio means a smoother run with less energy lost to bouncing—imagine gliding over the pavement!

On the other hand, by lowering the amount of time your body travels vertically, you can improve your efficiency and speed down the road.

To improve your VR, I’d recommend either (1) increasing your stride length. Instead of reaching over on each step to cover more ground, try applying more power off the ground.

Or (2) reduce your vertical oscillation by landing on your forefoot and adding a “bounce” to your strides.

Heart Rate

Heart rate (HR) is one of the best ways to gauge your effort during a run.

As you run faster or longer, your heart pumps harder to fuel your muscles, raising your BPM (beats per minute). Tracking this helps you understand how hard you’re pushing yourself.

Heart rate is broken down into zones that correlate to workout intensity. Higher heart rate zones indicate more intense effort, so understanding these can optimize your training.

As a runner, you’ll want to keep training within specific heart rate zones to make the most out of your workouts.

For example, an easy run should not extend beyond zone 3, or you’re pushing your body when you should be taking it easy.

You should also know your your max heart rate (HR Max), which is the maximum number of beats per minute your heart can handle during intense exercise.

You can estimate it by subtracting your age from 220, but I’d urge to take a lab test for more accuracy.

Running Power

I remember when I first started using running power metrics. I was hesitant—numbers and watts felt like something only cyclists cared about. But after a coach friend convinced me, I decided to try it.

On my next tempo run, I noticed how focusing on my power output helped me keep my effort steady, even on hills. Monitoring my power output became my secret weapon for maintaining pace, even when fatigue set in.

So what is running power all about?

Running power measures the amount of work you do against resistance during your run. It’s expressed in watts (W); a higher wattage means more power output per step. Tracking power helps maintain steady efforts, improving your form, pacing, and overall speed.

In other words, it’s a metric of output you produce while running.

The main benefit of monitoring power output is that it helps you keep steady efforts on your runs. This helps improve your running form, practice better pacing, and achieve faster running times.

Stride Length

Stride length is the distance you cover with each step. It varies based on your physiology, strength, and mobility, but the key is finding an optimal stride length without overreaching.

I found that overreaching was slowing me down—like hitting the brakes with every step. Adjusting this has made my strides more effective and less tiring.

What is the best way to improve stride length? Focus on increasing your cadence (see the next metric).

Cadence

Cadence is one of the most important stats for examining running form efficiency.

Cadence, or steps per minute (SPM), is crucial for running efficiency. Most experts suggest aiming for 170-180 SPM. Count the steps your right foot takes in one minute to find your cadence, then multiply by two.

The best way to determine your running cadence is to count the number of steps your right foot hits the ground in one minute, then multiply it by two.

Cadence could be the key to running faster and more efficiently.

If you want to become a faster runner, you can do either one of two ways: (1) by increasing your stride length so you cover more distance with each step or (2) by increasing your cadence so that.

When I first heard about cadence, I thought, ‘Do I really need to count my steps?’ But curiosity won out, and I downloaded a 180 BPM playlist to sync my steps to the beat. At first, it felt strange, like my legs were moving to someone else’s rhythm.

But after a few weeks, my runs started feeling smoother, like I was gliding rather than pushing. Now, I aim for 170-180 steps per minute (SPM), and I feel faster and more efficient without extra effort.

VO2 Max

VO2 max tells us how much oxygen our body can utilize during max effort—crucial for gauging our endurance. It’s a key indicator of your aerobic capacity. While lab tests provide the most accurate reading, some wearables can estimate it using heart rate data and algorithms.

Any exercise helps your VO2 max. However, research has found that going intense and short—as in high-intensity interval training—is one of the most efficient ways to increase and/or maintain an optimal VO2 max. Learn more about VO2 max charts here.

Visualizing Your Metrics: Metric Tracker Chart

Understanding the ideal ranges for key running metrics can help you set realistic goals and track your progress effectively.

Below is a Metric Tracker Chart that breaks down the optimal values for various metrics, categorized by experience level. This visual guide will assist you in identifying where you stand and where you can improve.

How to Use the Chart

• Identify Your Level: Look at the metrics that correspond to your running experience—whether you’re just starting out or have been running for years.
• Set Goals: Use the ideal ranges to set realistic and achievable goals for your training. For example, if you’re a beginner, focus on increasing your cadence gradually.
• Track Progress: Regularly measure these metrics during your training sessions to see where you stand. This will help you assess your improvements and adjust your training plan as needed.

I Want to Hear from You!

At the end of your training journey, I’d love to know how metrics have influenced your performance. Please share your experiences in the comments section below.

Here are a couple of questions to spark your thoughts:

• Which metric have you found the most useful in your training?
• Have you encountered any challenges while tracking or improving your metrics?

Can’t wait to read your answers in the comment section.

Have a great day.

**This is a guest post by my friend Alina Boskar **

Students who participate in athletic competitions have to juggle between their training and academics while devoting enough time to both of them. In the end, nothing is more important than pulling yourself up to come out as a champ in the both the fields.

If you’re someone who’s also preparing for a running competition while preparing for examinations and writing papers, here are five important points that can help you do well in both areas.

Training

Your training will be controlled and directed by your coach. Following their instructions while also finding ways to improve yourself is what every athlete must aim for. Training for the event must be your priority and you must tailor all other activities around it.

Most often, students who participate in running competitions struggle to maintain a balance between their academics and training. It’s important to give due time to both, but you can always take help from experts to help with assignments pertaining to academic writing.

Professional writing sites help students to complete their essays on time. Their ‘Do my Homework’ page allows students to take help from writing experts and finish their assignments on time. As a student-athlete myself, I like to ask experts to do my homework and EssayOnTime helps me finish assignments on time while guaranteeing a good grade.

Stay hydrated and eat well

The last thing you want to do is forget about your health before the competition. Keep a bottle of water with you all the time and keep track of your water intake. Being dehydrated before the race can be detrimental in long races. Sprint runners should also drink water during the competition. Electrolytes are also great to keep your energy up during events.

As for meals, the time before the competition will require you to be most careful with your food intake. If you have more than one event, you must eat foods that will help in muscle and energy recovery. Avoid eating anything that would drop your energy levels, such as simple carbs or sugars.

Time management

Managing your time is also very important. As discussed earlier, for students, managing training and academics well requires a proper schedule. Scheduling your day will allow you to make a routine for each day, where each activity is given a specific period of time in your day based on its priority.

As a student, scheduling your day can enable you to fit your training, academics, and leisure activities within your day. Scheduling can also help in setting times for each meal so that you eat at the right time and keep your body healthy.

Keep a positive mindset

Your attitude towards the competition and the events is perhaps the most important to maintain. Naturally, the stress associated with such competitions is high, which makes it extremely important for you to distract yourself with activities that help you focus on the competition. Focus more on the start and your strategy rather than worrying about the end result. What matters is putting all your practice and effort to reap the most amount of benefit.

Moreover, instead of being overwhelmed by thoughts of failure, try to focus on the experience and all that you will learn during the event. Use your stress to your advantage by keeping yourself pumped and excited for the event.

Get enough rest

Training hard isn’t the only way to win competitions; resting is just as important. Athletes must give their bodies plenty of rest after practice. During sleep, the body is able to repair any damaged tissue, which is frequent when it comes to physical exercises. To avoid any soreness or long-term injury, it’s extremely important for you to sleep at least 6-8 hours every day.

If you struggle to get enough rest, look through your day and find out ways to make space for more resting time. Scheduling and routinizing your days is the best method to do this, as you would have a day that is planned and includes the required 6-8 hours of sleep. Following such a schedule would make it easier to fit activities that are necessary for your physical and mental well-being.

Conclusion

Make sure you clearly note down all that you have learned during the event. Whether you win or lose, there’s always something you can do better, so look for such pointers after your race. Maintain a positive attitude towards the competition from start to finish. As you participate in more competitions, you’ll find that keeping a positive mindset contributes a lot to one’s chances of success and growth.

Author’s Bio:

Alina Boskar works for an academic writing portal where she features as a top writer in essay and homework writing. Besides that, she also writes and does illustrations for a children’s storybook company. In her free time, Alina likes to read sci-fi novels, indulge in gaming and doing yoga.