Cross Training For Runners

The half marathon distance? It’s 13.1 miles.

A half marathon is a challenge for most of us, but it’s also one of the world’s most popular race distances

Before my first half marathon, I had no clue what 13.1 miles would feel like.

Sure, I could picture the distance on a map, but running it?

That was a whole other story.

Whether you’re about to tackle your first or eyeing your next, let me walk you through it as your coach—and someone who’s been there.

Breaking Down the Distance

Alright, the half marathon is officially 13.1 miles.

That might sound like a lot, but here’s some perspective

Ever run laps around a track? You’d need to complete 53 laps to hit that distance.

Or, to make it even more real, you’re looking at about 20,000 steps. (Yes, I checked my watch during my race—it’s a lot of steps.)

As you might notice, 13.1 is a very specific number. This specific distance is actually half of the full marathon, which has an interesting backstory. You can read about it here. And here’s the full guide to marathon distance.

How Tough is a Half Marathon?

I won’t sugarcoat it—it can be hard, especially if you’re new to endurance running.

Having a good half marathon training plan will help build your endurance and strength, no matter your current fitness level

The right plan can make it easier—just make sure it’s realistic for you.

If you’re new to running, a couch-to-half-marathon plan is a good place to start. During this plan, you start with easier sessions that consist of walking and running; then, you build up your weekly volume over long weeks up to the event.

This way, you can build up your endurance gradually and avoid injury or burnout

What’s more?

If you’ve recently done a 5K or 10K and want a bigger challenge, the half marathon is a great next step

When I started training, I followed a walk/run plan. My first few weeks? Brutal. But each week, as the distances grew, so did my confidence. If you’re like I was, feeling unsure, take it slow. Build that endurance over time; trust me, you’ll surprise yourself.

Want more challenge? Try this 90-minute half marathon training plan.

What’s a Typical Half Marathon Finish Time?

Let’s talk time. Most beginners finish between 2 to 3 hours.

When I trained for my first half, my goal was just to finish without stressing about the time. I remember crossing mine in 2 hours and 45 minutes, exhausted but proud. You’ll get there whether walking, jogging, or somewhere in between.

If you’re more experienced, maybe you’re eyeing that 1-hour 40-minute mark. That’s awesome! But remember your race, your pace. Don’t worry about what others are doing. My personal best came after I stopped chasing times and started running for myself.

My advice? Just enjoy the journey.

For me, consistency was key. Some weeks, I felt amazing and crushed my runs. Other weeks, I struggled. But as long as I kept showing up, I made progress. It just takes time and practice. The details will fall into place

Training for a Half Marathon

Half-marathon training programs are usually between 12 and 16 weeks. At the very least, it will take three months to race, but it depends on your starting option.

Beginners should stick to a training plan designed for first-timers.—such as the couch to half marathon plan—that lasts no less than 16 weeks to be race-ready.

But if you have a good base, I’d recommend training for 12 to 16 weeks for the distance.

Last but not least, advanced runners will follow a plan that’s 12 weeks long.

Just keep in mind that these are just suggestions. Your current fitness level is the deciding factor.

Tips for Beginner Runners

If this is your first time training for a half marathon, here are a few things I wish someone had told me:

• Consult a Doctor: Always check with your doctor before training, especially if you have health concerns. When I started, I was dealing with some knee issues, so having that check-up gave me peace of mind.
• Sign Up in Advance: Committing to a race well ahead of time keeps you motivated. Having that race date circled on my calendar was a constant reminder to stick with my training, even on the days I wasn’t feeling it.
• Choose a Good Plan: There are many training plans, but choosing one that fits your schedule and lifestyle is important. I’ve made the mistake of trying to follow a plan that had me running way more than I could realistically fit in, and it only led to frustration. Find something you can stick with.
• Get Proper Running Shoes: This one’s huge. Seriously, invest in a good pair. I ran in the wrong shoes in my first half and paid for it with blisters and knee pain. A good pair of running shoes is essential; you don’t want to skimp here. Head to a specialty running store and get fitted—this changed everything for me when I started running longer distances. Expect to pay around $100, but it’s worth every penny.
• Build Your Mileage Slowly: Start small, and don’t try to do too much too soon. I always follow the 10% rule, increasing my weekly mileage by no more than 10%. It’s a simple way to avoid injury while still making progress.
• Cross-Train: Strength training, yoga, biking—these are all great ways to build your fitness without pounding the pavement daily. I’ve found that adding strength training into my routine helped me avoid injury and made me a stronger runner overall.
• Come Up With a Race Strategy: Once your training’s on track, it’s time to think about race day. Have a pacing plan in mind and break the race into smaller chunks in your head. For example, if you aim to finish in two hours, think about how you want to pace each mile. I like to break the race into thirds—run the first part easy, stay steady in the middle, and then pick up the pace toward the end.
• Stay Motivated. Training for 13.1 miles can feel like a grind sometimes. When I was losing steam, I told everyone about my race. The accountability from friends and family kept me going. Find your tribe—whether it’s an online running group or your neighbors cheering you on.

In Conclusion

The half marathon is as much a mental challenge as it is physical.

Many a day, I questioned if I could do it. But here’s the thing—every single mile gets you closer. Trust the process, be patient with yourself, and remember why you started in the first place.

So, lace up, get out there, and make this half marathon yours. You’ll look back on this journey and realize that the distance wasn’t the hardest part—it was taking that first step. And guess what? You’ve already done that.

Do you run regularly but are often plagued with an injury? Then you should add the single-leg bridge exercise to your training plan.

The single-leg bridge is an awesome exercise to isolate and strengthen your hip extensors—key running muscles (more on later).

You don’t need any special equipment for this exercise, so it can be performed virtually anytime, anywhere.

This makes the perfect fit for lower body exercises performed at the gym, in your bedroom, or even while traveling.

But how do you make the most out of it? That’s where today’s post comes in handy. In this article, I’ll be diving into the following:

• What the single-leg bridge
• The benefit of the single-leg glute bridge
• Who should be doing the single-leg glute bride
• How to do the single-leg glute bridge
• And so much more

What is the Single-Leg Glute Bridge

A form of advanced bridge exercise, this single-leg glute bridge is a fantastic exercise for targeting your posterior chain.

Consisting of a unilateral variation, the Single-Leg Glute Bridge targets muscle groups throughout your body, like the hip flexors, hamstrings, lower back muscles, and gluteal muscles, including the gluteus maximus, gluteus Medius, and gluteus minimums.

Without strong running muscles, you risk putting undue stress on your joints and other body parts. This not only hinders performance but can also cause injury.

The Benefits of Single-Leg Glute Bridge

the Single-Leg Glute Bridge is a unilateral exercise.

Unilateral training—or training one side at a time—works well to prevent and fix muscle imbalances. By performing unilateral exercises, you can build your muscles more evenly, which leads to better functionality and athletic power.  

In addition, this exercise can also be used as a strength test, helping to determine whether you’re at risk of certain injuries, especially a hamstring injury.

What’s more?

If you’re suffering from back, whether because you spend a long time in sitting positions or simply because of bad posture, strengthening your glutes may help relieve your pain.

Guess which exercise targets your glutes like nothing else? Of course, the Single-Leg Glute Bridge.

For more on the benefits of the single-leg bridge exercise, check the following resources:

• The effects of performing a one-legged bridge with hip abduction
• The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension.
• The Immediate Effects of Single Leg Bridge Exercise on Abdominal Muscle Activity
• How to Do Single Leg Bridges
• Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study
• How to Do the Glute Bridge and Why It’s So Important

Additional Resource – Your Guide to Groin Strains While Running

How to Perform The Single Glute Bridge

Start by laying on your back, hands by your sides, feet flat on the floor, with knees bent.

While engaging your core and glute muscles to support your body and pressing your left heel into the floor, kick your right foot up, extending your leg fully, so it is around 45 degrees on the ground.

While performing the single-leg bridge, keep your glutes and core engaged, toes pointed up. As you raise your hips, breathe and press down into the ground through your heel.

Hold the upward position for a moment, then lower your hoops slowly while keeping your right leg extended to return to the starting position.

Repeat 8 to 12 times, then switch sides to complete one set.

Perform reps and sets based on your strength level to maintain proper form throughout all sets and repetitions.

Additional Guide – Leg workouts for runners

Making The Single-Leg Bridge More Challenging – Variations

You can perform the single-leg bridge in many ways to match your skill level and goals.

Let’s look at some variation

Two-Leg Bridge

If you cannot perform the single-leg glute bridge, consider making it easier by sticking to the classic variation, in which you keep both feet on the floor bridge while performing the hip raise.

This should help you build enough strength and endurance to progress to the one-leg variation.

Additional resource – Clamshells for runners

Longer Hold

Instead of holding the top movement for a moment, try to keep your leg up for longer.

This puts even more pressure on your hips while further activating your core. I’d recommend starting with a 10-second hold, then working your way up to 45-second holds before returning to the starting position.

Additional Resource – 13 Exercises to improve running

Bridge March

Another variation that will have you panting for air is the bridge march. This exercise teaches you to stabilize your pelvis as your legs move and is ideal for runners and preventing low back pain.

Here’s how to perform the bridge march variation.

Begin by lying face-up, knees bent, and arms folded across your chest. Place your weight on your heels, with the toes slightly off the ground. Engage your reglues and core to bridge up.

Next,  press your heels into the ground and lift your hips up until your shoulders and knees are aligned, then raise your right leg toward your chest until your hip is at 90 degrees.

Hold for a moment, lower your right foot to the ground, and lift the left leg while keeping your hips raised throughout the movement.

Keep alternating your legs for the rest of the exercise. And do not let your hips sage as you march.

Additional reading – How to Avoid Running Injury

Looking for the best advice on how to prevent lactic acid build-up while running? Then this post is for you.

Here’s the truth.

If you often run hard or perform lots of high-intensity interval training, you’ve likely experienced the intense burn in your muscles that usually comes with hard training.

This intense muscle-burning sensation is commonly attributed to lactic acid build-up. And for a long time, runners—and athletes from all over—have looked east and west for ways to reduce this lactic acid build-up.

But when it comes down to the truth, the belief that lactic acid is behind the burning sensation in your muscles (as well as post-workout sereneness) is a myth.

Yes, you heard me right! Lactic acid isn’t the bad guy.

So, what’s going on here? If the lactic acid build-up isn’t the culprit behind the burning pain, what’s causing it?

Worry no more.

In this article, I’ll dive into everything you need to know about lactate, lactic acid, and running. And to clear up a few misconceptions about lactic acid while we’re at it.

Sounds great?

Let’s get started.

What is lactic acid?

Lactic acid is a key component of the proper function of the human body.

More specifically, it’s the by-product of the breakdown of glucose—a process known as glycolysis, which is an energy system that produces ATP energy in the absence of oxygen in muscle cells.

This production happens when oxygen levels are low, often during intense exercise. The harder you run, the more lactic your body produces.

Once it’s in your bloodstream, lactic acid breaks into lactate and hydrogen ions. Lactate gets processed and turned into fuel by your mitochondria—energy factors in your cells. But those hydrogen ions cause some problems. More on this later.

Some health conditions can boost the production of lactic acid or limit your body’s ability to clear it from the blood. This can cause a serious lactate build-up, medically referred to as Lactic acidosis.

Your body employs lactic acid at a whole-body level. As a result, it plays a crucial role in the proper function of cells, tissues, and organs. Overall, lactic acid has three main functions in your body. These include:

• A chief energy source of mitochondria
• A signaling molecule
• As a precursor for glucose production.

The Process Of Lactic Acid Production

Let’s look at the process behind lactic acid production without getting too technical.

Your body provides energy to your muscles via a process known as glycolysis, in which it breaks down carbohydrates—in the form of glucose from the food you eat—and produces adenosine triphosphate

How much ATP is released from glycolysis depends on the presence of oxygen during glycolysis.

When you work out at high intensity, your body gradually relies on your fast-twitch muscle fibers to produce power. However, these fibers aren’t capable of using oxygen as efficiently.

So, during a hard workout, like when you sprint as hard as you can—ATP requirements are high, but oxygen levels are low.

In other words, during high-intensity exercise, your body requires more fuel than normal to keep the muscles functioning.

When this takes place, glycolysis becomes anaerobic. Thus, during anaerobic glycolysis, glucose is broken down into lactate, which leads to higher levels of circulating lactate in the blood.

Additional Resource – Your Guide to Groin Strains While Running

Does Lactic Acid Make Your Muscles Burn When While Running & Exercising?

The short answer is no.

For a long time, it was thought that lactic acidosis, or the increased concentration of lactic acid in the muscles, was behind the burning felt during intense training.

However, research tells us that lactic acid isn’t to blame for the burning sensation in your muscle when you work out at high intensity.

Let me clear up something.

Lactic acid is created when a hydron atom bonds with the lactate molecule. It’s specifically a blend of a positive hydrogen ion and a negative lactate ion. However, researchers have discovered that lactic acid as a molecule cannot exist in the body in its complete form since the pH of the human body is too high.

More specifically, the pH of our blood is too alkaline, or not acidic enough, to maintain the bond between the lactate molecule and the hydrogen ion.

Additional resource – Here’s how much water a runner should drink

The Culprit Behind Burning Sensation in Muscles When Working Out

Traditionally muscle soreness has been blamed on lactic acid. But, as I just explained, lactic acid is a source of fuel that powers our muscles during exercise.

So if it isn’t lactic acid, what’s responsible for the burning sensations when you’re running fast and hard?

Again, science may have the answer. Research has found that lactate production increases the number of hydrogen ions, making the body unable to break down the hydrogen ions fast enough. The build up of these molecules make the environment acidic, causing the infamous muscle burn while exercising.

The truth is lactate delays muscle fatigue. Your muscles would fatigue much faster without it.

Additional resource – Strava for runners

But what about post-exercise muscle soreness?

Some experts suggest that exercise-induced muscle soreness is caused by the microdamage in the muscles and connective tissue, causing inflammation.

The scientific term for this muscle pain is Delayed Onset Muscle Soreness (DOMS), which is the natural process that the body experiences to recover and build muscle tissue.

Virtually all types of exercise, not just running, can induce some soreness but the more intense the exercise, especially movement with a drastic emphasis on the stretching or lengthening phase, play a more drastic role in how sore you feel the day or two after a workout.

Additional resource – Running with a labral tear

How To Manage The Burning Sensation In Your Muscles

Fortunately, you don’t need to do much to eliminate “lactic acid” buildup in your muscles.  You got a liver to thank for that, as it takes care of the processing of lactate.

As soon as you slow down your pace and start to breathe in more oxygen, the pH levels will increase, and the burning sensation will fade. However, there are many things you can do to help manage the burning in your muscles from a hard run.

Let’s check a few.

Increase Intensity Slowly

The best way to limit post-run muscle soreness is gradually building up to higher mileage.

Although stepping out of your comfort zone is key, overtaxing your muscles can be counterproductive. Running often and hard without proper recovery can cause serious muscle soreness and even lead to injury.

As a rule, don’t increase intensity—whether distance, speed, or both—too fast or all at once.

Follow the 10 percent rule, increasing your weekly mileage by no more than 10 percent. Only add speedwork once you have a solid mileage base—20 to 25 miles per week for at least three months straight.

Start feeling the burning pain while running? Then slow down.

Additional Resource – Here’s your guide to the Maffetone Method.

Drink Lots of Water

When you feel thirsty during a run or workout, know that’s a sign that your muscles need more oxygen. So please, don’t wait until you’re thirsty to drink water. If you feel thirsty, you’re already dehydrated.

So how much fluid do you need?

I don’t have the exact answer as it depends on many variables such as your physiology, hydration needs, training intensity, and temperature—to name a few

But overall, I’d recommend having 16 to 24 ounces of water two to three hours before a run. Then, for long runs, have an extra 8 to 12 ounces of fluid every 20 to 30 minutes of running.

Additional resource – your guide to running with metatarsalgia

Run Regularly

Maintaining a consistent routine is the best way to become a better runner.

If you want to run farther and faster, you must run more often. This doesn’t mean overextending your body, but at least keep a consistent running routine. Strive for incremental progress—not huge leaps.

Improve Your Lactate Threshold

It’s only by training properly that you’ll increase your lactate threshold. This is the pace you can run at before your body starts to require to make energy anaerobically.

Tempo training and speedwork can help increase your lactate threshold, thus improving your fitness.

Running within your lactate threshold helps adapt your body to extra energy production. You’ll need less glucose to burn for fuel. This, over time, leads to less lactic acid buildup.

Additional Resource – Why is my running not improving

Compression

Another way to help eliminate waste products in your muscles is using compression before and/or after a run.

Research has reported that using compression gear during and after running helps stabilize the muscles and speeds up recovery from fatigue and pain.

What’s more? Compression gear puts pressure on the blood vessels, which pushes out metabolic waste and improves circulation.

Once you remove the compression, your blood vessels expand further than before, ushering in a new supply of oxygen-rich blood.

Additional resource – Is Aqua Jogging Good for Runners?

Apply Heat Before Running

Another option for removing metabolic byproducts from your muscle is using heat before an intense run or heavy workout. Then apply cold after post-exercise.

Heat activates stiff and sore muscles by improving blood flow. This helps improve performance and reduce injury risk.

What’s more?

Following a hard run, your nervous system  is extremely alert, which may cause a burning sensation. Applying cold post-run calms your nervous system and brings things back to homeostasis.

Once the muscles are warm again, they open wider than before, improving oxygen-rich blood flow.

Cool Down Properly

Cool-downs are a must. Opting for a low-intensity pace lets your body take in oxygen while you’re still moving.

This helps keep blood flowing to your muscles, allowing the removal or flushing of lactate or hydrogen ions from your muscles.

Stretch Down

Lactic acid might take roughly 30 to 60 minutes to disperse post-run, so cool down properly and stretch right after.

Stretching post-exercise helps your muscles relax and boost blood flow to your muscles. This, in turn, helps relieve tension allowing for more flexibility when running.

Foam Roll

Want to take your flexibility and mobility work to the next level?

Try foam rolling, as it can release tight muscles and limit the build-up of lactic acid in the muscles.

How?

Foam rolling stimulates circulation and encourages lymphatic drainage.

I’d also recommend you massage your running muscles with a foam roller before a hard run. This works well both for pain relief and relaxation.

Additional Resource – Here’s your guide to hydration running vests

Eat Right For Less Lactic Acid

Diet also matters when it comes to flushing out lactic acid. Some foods help you manage lactic acid buildup to prevent lactic acidosis.

Overall, foods rich in magnesium, B vitamins, and fatty acids are the way to go.

Great sources of vitamin B include:

• Leafy green vegetables
• Fish
• Poultry
• Eggs
• Peas
• Beans
• Cereals
• Dairy products

As for magnesium, add the following to your menu

• Spinach
• Turning greens
• Collard greens
• Navy beans
• Kidney beans
• Sesame, pumpkin, and sunflower seeds
• Nuts

What’s more?

Consider taking magnesium flake or Epsom salt to improve magnesium absorption. This can also help improve energy levels, promote relaxation and soothe soreness.

Last but not least, foods rich in fatty acids include:

• Freshwater salmon
• Corn oil
• Walnuts

These help lower inflammation in the body, which actively reduces muscle soreness experienced following a hard run. These can also speed up your recovery rate.

Additional Resource – Here’s your guide to pre and post run nutrition

Have you thought about how long it actually takes to walk a mile?

Knowing how long it takes to walk a mile is useful, no matter where you are in your walking journey.

Here’s the answer:

Walking at a steady 3 to 4 mph pace usually takes about 15 to 20 minutes per mile

If you’re new or prefer a relaxed pace, you’ll probably be closer to the 20-minute range

Let’s break it down a bit more.

How Long Does It Take to Walk a Mile?

Adding a daily mile walk is a great way to get more movement into your routine.

For most people, walking at a moderate pace of three to four miles per hour will take 15 to 20 minutes to complete a mile.

If you’re a competitive walker, you might clock in closer to the 11-minute mark. On the other hand, if you’re just starting or prefer a more relaxed pace, it might take you closer to 20 minutes, according to a large, long-term study.

And guess what? You can improve your speed with a little practice.

Factors like age, fitness level, and even the terrain you’re walking on will impact your time. For example, men generally walk faster than women, and our pace tends to slow as we age. Consistency is key, no matter where you start.

This leaves plenty of room for those variables to play a role. Luckily, you can find many apps to help you calculate your distance and pace.

Prefer running? Here’s your guide to average mile times.

How Many Steps in a Mile?

Curious how many steps you’re taking in a mile? On average, a mile is around 2,000 to 2,500 steps, depending on your stride. At 3 mph, it’s about 2,250 steps per mile; at 4 mph, it drops to around 1,935 steps.

What’s more?

If you jog or run, you’ll need even fewer steps to cover one mile since you’re getting more steps while running. (Learn more about how many miles is 10000 steps here. You can also learn more about how many laps is a mile around a track here.)

One day, I tracked my steps with a pedometer and found I was taking around 2,300 steps per mil. It made sense, given my pace, but the faster you walk, the fewer steps you’ll take to cover the same distance. If you’re curious, tracking your steps is a fun way to see how your stride impacts your walking distance.

Here’s your guide to step count in one mile running vs walking.

Why Walking is So Great for You

Walking is more than just covering distance—it’s a great full-body workout with tons of benefits.

I’ve found that regular walks have done wonders for my mental clarity. I started walking consistently a few years ago to manage stress, and it became a game-changer for my mood and focus.

And science backs this up too. Research shows that walking increases blood flow to the brain, which helps with creativity and overall well-being.

Beyond mental benefits, regular walking can:

• Boost your fitness: Walking builds endurance, especially when done regularly.
• Improve insulin sensitivity: This can aid in weight loss and overall body composition.
• Reduce the risk of chronic conditions: Walking helps manage cholesterol, blood pressure, and diabetes.
• Enhance brainpower: Walking stimulates brain function, boosting focus and creativity.
• Lower the risk of serious health issues: Regular walking can reduce the risk of depression, stroke, and heart disease.

Longer Walks? No Problem

Wondering how long it’ll take to walk longer distances? Use the same ballpark figures:

• A 3-mile walk will take around 45 to 60 minutes.
• A 5-mile walk could take anywhere from 75 to 100 minutes.

A pace calculator can help you get specific times based on your speed.

How Fast Can You Walk a Mile?

Did you know the fastest mile ever walked is an incredible 5 minutes and 31 seconds? It’s held by British Olympian Tom Bosworth. That’s faster than most people can run a mile! While most of us won’t be hitting that pace, it just shows what’s possible with dedicated training.

If you want to improve your speed, I recommend using a smartwatch or app to track your pace in real-time so you can push yourself to walk faster over time.

How can I make my walking routine more effective for weight loss?

To boost weight loss, try adding variety to your walking routine. Start with intervals—alternating between a moderate and brisk pace—which can increase calorie burn and keep things interesting. Adding hills or inclines, or even carrying light hand weights, can also up the challenge. And don’t forget, consistency is key! The more regular your walking habit, the better the results you’ll see.

How Many Calories Does Walking a Mile Burn?

The number of calories burned while walking depends on a few things:

• Your body weight
• Your walking speed
• The terrain (flat vs. inclined)
• Your fitness level

But here’s a rough estimate based on body weight:

• If you weigh 120 pounds, you’ll burn about 65 calories per mile.
• If you weigh 160 pounds, you’ll burn around 105 calories per mile.
• If you weigh 180 pounds, expect to burn around 115 calories per mile.

The faster and longer you walk, the more calories you burn, making walking a great way to stay active and manage weight.

Based on these estimates, expect to burn around 450 to 700 calories weekly if you walk a mile daily.  Sure, the more miles you walk, the more calories you burn.

Tips to Increase Your Walking Pace

Want to speed up your walking pace? Here are some tips:

• Track your progress: Use a fitness tracker or app to monitor your pace and distance.
• Start slow, then build up: Gradually increase your pace to avoid burnout or injury.
• Take breaks: Don’t hesitate to slow down for a minute or two to catch your breath if you’re pushing yourself.
• Extend your distance: Try longer walks to build stamina as your endurance improves.

Monitoring Your Intensity

One of the best ways to track your walking intensity is to pay attention to how you feel. If you can still hold a conversation while walking, you’re probably at a moderate pace. If talking is tough, you’re pushing into a higher-intensity zone. You can also use a heart rate monitor or fitness tracker to gauge your intensity level as you improve.

You can also check this article for tips on how walk more everyday.

Conclusion

The time it takes to walk a mile will vary for everyone, but most people can expect to complete it in 15 to 20 minutes. Focus on consistency and enjoy the process—whether you’re walking for fitness, stress relief, or just some fresh air.

If you’re curious about improving your pace or wondering how to fit more walking into your day, start small and build from there.

Do you have any questions or tips to share? Drop them in the comments below—I’d love to hear your thoughts!

Looking to qualify for the Boston Marathon? Then you’ve come to the right place.

Qualifying for Boston is one of the noblest and most common racing goals to set your sights on. Droves of runners set this goal each year, and a BQ (Boston Qualifier time) tops the list of even more runners.

And with all things worth doing, there are no shortcuts when qualifying for Boston. Those looking to get a spot need to work hard to get it.

The fact is, most spend years trying to qualify for one.  Even running within the accepted time frame doesn’t guarantee entry to the race (more on later).

So what marathon time should you run to qualify for Boston? And how do you actually get there? That’s where today’s post comes in handy.

In this article, I’ll cover

• What is the Boston Marathon
• How to qualify for the Boston Marathon
• The history of qualifying times
• The latest Boston Marathon qualifying times
• Boston marathon cut-off times?
• Fastest Boston Marathon times
• And so much more

What is The Boston Marathon

 Boston Marathon is the oldest, annual, continues-running marathon in the world.

Started in 1897 and inspired by the success of the first marathon at the 1896 Olympics in Athens, the Boston marathon is a bucket list race for many runners of all ages and training backgrounds.

 The Boston Marathon attracts some of the most driven athletes worldwide committed to slug it through every mile and making it to the finish line.

 Over 25,300 runners lined up in Hopkinton, MA, in 2022 and logged 26.2 miles of the famous course. * Additionally, over 24,900 runners and wheelchair athletes crossed the finite line on Boylston Street.

That’s around a 98 percent finish rate.

What’s more?

The event also ranks as one of the world’s best road races. The Boston Marathon is one of the Six World Marathon Majors, including Chicago, New York, Tokyo, Berlin, and London.

Note – To learn more about the history of running, click here. And here’s the full guide to how long is a marathon.

The Conditions

The Boston Marathon stands out from every other race because runners have to qualify for it. How? By satisfying  The Boston Athletic Associate-qualified time standards in an accredited marathon. More on this later.

Other than the Olympics and most Championship races, the Boston Marathon is the only race in the United States that holds qualifying requirements.

How come?

The entry limits were introduced to control the field’s size while continuing to let veteran marathon runners participate.  These standers have been revised several times, and the specific rules may change yearly.

How to Qualify For the Boston Marathon

 To earn a spot in the Boston Marathon, you’ll have to post a race time at a certified marathon faster than the Boston Marathon qualifying times based on your age group and gender.

These qualifying times are based on the official finish, or what’s known as chip time or gun time. Furthermore, the qualifying time must be roughly 7 to 19 months before race day, usually held in April.

For example, qualifying for the 2023 Boston Marathon, which will be held on April 17, 2023, must have been achieved after September 15, 2021.  Then the 2023 Boston marathon sign-up took place over five days, from September 12^th to the 16^th, 2022.

In other words, you’ll need to meet the qualifying times for your age group and gender from early as September 2021 and before signing up for the race in April.

Additional resource – Marathon pace chart

Running A BQ Doesn’t Guarantee Entry

Due to the limit in field size, achieving a qualifying time doesn’t automatically grant you access to the race but the chance to submit a registration application.

That’s why over the last few years, not all those who submitted a qualifying time have been accepted.

To improve your chances of earning a spot in the Boston Marathon, you’ll likely need to run up to a few minutes faster than the qualifying time.

Check the following table to get a glimpse of field size and non-accepted qualifiers over the past 10 years.

Boston Qualifying Times – The Tables

The following table contains qualifying times used for the recent Boston marathon, which had been used since 2003.  An extra 59 seconds is allotted for each standard.

Have Faith

Don’t feel disheartened if the times on the tables seem discouraging. Scores of runners have successfully improved their marathon times  to reach that qualifying standard. It doesn’t happen overnight, but it does happen eventually.

What’s more?

Keep in mind that the qualifying window for the 128^th Boston marathon is set on April 15, 2024, and will start on September 1^st, 2022.

The following qualifying times are based on each participant’s age on the date of the 2023 Boston Marathon, set to take place on April 17, 2023.

For more information on qualifying times and conditions, visit the Boston Marathon website here.

Additional resource – How to avoid slowing down during  a race

How to Qualify For Boston

Looking to qualify for the Boston Marathon? Then you should know that you’ll have a lot of work ahead of you.

I hate to sound like a broken record, but getting a spot in this event is tricky. Yet it can be done with the right training and mindset.

Check the following tips for making your way to the Boston Marathon starting line.

Be Realistic

The first thing you need to do when qualifying for the Boston marathon is to keep your expectations realistic.

If your current fastest marathon time is drastically slower than the qualifying time for Boston, then it’s time to be honest with yourself. For example, if your Marathon PB is 4:20 and you must run a 3:10 to qualify, ensure your goal is within reach.

Taking off 70 minutes isn’t impossible, but it will take time to get there. One year is often not enough.  The further your best time from the qualifying time, the longer you’ll need to train to get your body up to speed.

It might take at least a couple of years of consistent training for most runners to build enough aerobic endurance and strength to reach the qualifying times in their given age group.

Again, and I hate sounding like a broken record, there are no shortcuts when qualifying for Boston.

Additional resource – How to nail your sub 4 hour marathon pace

Run More Miles

The best way to get into Boston is to become a faster and better runner.

And what’s the best way to do so?

Of course, by running more miles. Practice makes perfect and all that.

Of course, don’t take my word for it.

A survey conducted by Strava, a widely used fitness network, analyzed the data of 30,000 marathon runners. Of these, 7146 qualified for Boston, and 24;330 didn’t make it.

So what was the difference that made the difference?

Mileage in the three months leading up to the event. Overall, Boston qualifiers logged almost twice as many miles as non-qualifiers.

Another survey of 125 Boston qualifiers also found that only a handful of runners cut by running low mileage.

In fact, for the 12-month periods leading up to their qualifying race, most marathoners run over 1,000 miles.

Additional Guide – What’s The Fastest Marathon Time?

Stick to An Easier Pace

Sticking to an easy pace is key as it allows your body to get stronger so you can run harder next time. Going too fast is a common mistake. Therefore, you could be overtrained or, worse, injured.

What’s more?

The same Strava survey also revealed that the BQ logged more miles at an easy pace. The male athletes who qualified for Boston ran around 15 percent of their mileage at the marathon pace, whereas non-qualifiers logged 57 percent of mileage at a qualifying pace.

The results were similar for female athletes.

Additional Resource – 20 Fun Facts about running

Add Speed Work

Although running easy is key, you should add at least one speedwork session to your weekly training plan.

Again, don’t take my word for it. A Survey of Boston qualifiers revealed that 84 percent of respondents insisted on the importance of speedwork in their qualifying time.

For example, if your time to qualify for Boston is 3:10, then you should invest some of your workouts should be designed specifically to run your marathon race pace in that time.

Just keep in mind not to overdo it. Follow the 80/20 rule in which 20 percent of your miles are hard, while the rest is easy.

Again, this is in line with the above research. Easy running is key, but it doesn’t mean that speedwork wastes time.

Additional resource – Guide to Marathon Des Sables

Eat For Performance

You’ll also need to fuel your body with the right energy to run your best.

As a rule, you’ll need the right mix of carbohydrates, protein, and fat to achieve optimal performance and recovery.

What’s more?

Experiment with different fueling strategies to find what works best. Whatever you’re eating, it should be helping you progress toward your Boston Qualifying time.

Prioritize Recovery

Though training and eating well are keys for a Boston-qualifying time, ignoring proper recovery will set you back by a lot.

Here’s the truth. Running is a high-impact sport that puts too much stress on your body. The more miles you run, the greater the impact. This additional stress creates microscopic tears in your muscles. It’s only during downtime that those tears can rebuild and build muscle.

If you keep training while skipping recovery, you risk injuring yourself or falling ill from wearing your body down.

That’s why following sound recovery practices are always s crucial, even more so when you’re pushing your body to the max.

Plan your recovery days and weeks into your cycle and stick with the plan. Don’t let your ego get in the way of your success.

What’s more?

Remember that recovery isn’t just about sitting on your laurels and doing nothing. Some of the best recovery  strategies include;

• Stretching
• Mobility work
• Foam rolling
• Ice therapy
• Ice baths
• Massage
• Epson salt bath
• Sleep

Additional resource – Here’s how to avoid a DNF in a race

Qualify for the Boston Marathon – The Conclusion

Qualifying for Boston requires hard work and commitment over time.

It doesn’t happen overnight—unless one of the few gifted athletes with the genes to run faster and far.

For the rest of us, it’s a lot of grind work.  But by implementing these strategies, you’ll increase your odds of catching that ultimate goal, a Boston qualifying time. The rest is just details.

Looking for a simple exercise that not only helps shape up your butt but can protect you against overuse running injuries? Then look no further than the clamshell.

The weirdly named clamshell exercise is undoubtedly one of the best hip-strengthening exercises.

This move is more used in physical therapy than gym routines, but it’s extremely useful.

In today’s article, I’ll dive into how to do the clamshell exercise correctly, the main reasons to add it to your workout routine, and its benefits and progressions.

What Is The Clamshell

Though clamshells aren’t that instagrammable, it’s still an exercise you should add to your exercise plan.

The clamshell consists of a controlled movement that targets the glutes and hips.  Imagine a clam shell hanging open and close. This is what you do when performing clamshells.

Here’s the truth.

Unlike squats or deadlifts, clamshells are not a showy exercise. But it’s still one of the best exercises for hip strengthening and managing hip injury.

Let’s delve a little bit deeper.

The Benefits of Doing Clamshells For Runners

So why should you add this oddly named exercise to your workout repertoire?

Many reasons.

Reduce Pain

This exercise is widely used in physical therapy clinics to help patients manage and cure hip pain, back pain, and sciatica—to name a few conditions.

Clamshells help reduce pain by strengthening the hip, core, and lower back muscles. More specifically, the pain is reduced by balancing the muscular output between the thighs, glutes, and pelvic floor.

Of course, don’t take my word for it.

Research in the Journal Of Orthopedic and Sports Physical therapy reported the clamshell exercise is one of the best hip-strengthening exercises for managing and treating injury.

That’s why exercise is often used in physical therapy clinics to help with chronic muscle and joint issues.

Additional Resource – Your Guide to Groin Strains While Running

Muscle Definition

Looking to add some shape and definition to your butt? Look no further than the clamshells. It’s one of the best exercises for muscle shape and development.

Add more resistance—as shown below—and the exercise will burn your glutes. This is especially the case if you do as many reps as you can—or to train to failure—as it will set the stage for defining that muscle group.

Run Stronger

As far as I can tell, the clamshell is one of the best exercises for runners.

Instability in the hips as a runner can wear havoc. The more miles you log in, the higher the risk for injury. Poor stabilized hips can lead to dysfunctional running gait that can cause many overuse injuries, such as the runner’s knees and ITBS.

As a runner, when your gluteus Medius and hips are weak, you’re likely to experience injury since these muscles stabilize your hips—and the rest of your body—during running.

More on this later.

Glute Activation

Another benefit of the clamshell is that it can help activate the glute.

When performing glute strengthening exercises, such as squats or lunges, it’s key to properly activate the muscle(s) targeted.

So before you squat or whatever, perform 2-3 clamshells to fire up your glutes. This helps to make sure they’re activated and working as prime movers

Simple

A clamshell is an easy, simple exercise that you can perform anywhere. It doesn’t require special gear or weights, and your joints undergo no impact.

Additional resource – Does running build muscles?

Muscles Targeted by The Clamshell Exercise

Clamshells primarily target the glutes.

What’s usually referred to as the glutes is a group of three muscles:

• Gluteus maximus, which is the muscle that extends the hips and aids with abduction and external rotation of the leg
• Gluteus medius is the main abductor and external rotator of the hip.
• Gluteus minimus, which functions as the primary interval rotator of the hip joint, assists in the abduction and inward rotation of the hip.

The gluteus muscles is key for keeping your body upright during standing, walking, and running. These also produce a lot of force during specific movements, such as standing up, walking, running, and jumping.

The gluteus maximus, as the name implies, is the biggest of three—it’s, in fact, the biggest muscle in your body. It’s also the prime mover in hip extension.

It’s also the muscle that tends to get all the glory. But that doesn’t make it more important than other muscles, especially the gluteus medius.

Let me explain.

Additional Resource – Can you run again after knee replacement

The Importance of Gluteus Medius

Clamshells specifically target the gluteus Medius, which is located on the outer edge of the butt and is in charge of stabilizing the pelvis.

Sandwiched between the two other glute muscles, the gluteus Medius is the abductor muscle that forms the outer edge of the buttocks and the sides of the hips.

Powerful medial glutes can guide you through every step by assign in stabilization, propulsion, and protection of the joints and the rest of your body from extra load.

What’s more?

This muscle helps stabilize the pelvis when standing on one leg, which makes it super crucial for sports that involve “jumping” from one leg to the other—running is no exception.

Dysfunction and/or weakness in this muscle leads to trouble. Lack of stability due to weak Medius muscles can cause injuries since your body isn’t moving correctly.

In addition, when your glute medius is weak or dysfunctional, the other muscles eventually have to pick up the slack, leading to pain and injury.

Who Should do The Clamshell?

Everyone.

This exercise helps a wide range of people and athletes and is used in physical therapy clinics to strengthen the glutes, hips, and core.

That said, hip-strengthening moves are more important for runners or anyone who plays running-involved sports, such as football, tennis, or basketball.

Hip strength benefits runners the most since they’re more likely to suffer from overuse injuries from weak hip muscles. In fact, studies have reported that dysfunction or weakness in the muscles of the hips could lead to foot, ankle, and knee pain.

Of course, don’t take my word for it.

Research has shown that patients with low back pain usually have poor hip strength. Also, those suffering from patella-femoral knee pain—colloquially known as runners knee—could benefit from a hip strengthening protocol.

So it’s no surprise that the clamshell has been therapeutically used to reduce back, hip, or knee pain. It’s also a preventative measure to improve strength and function and prevent painful conditions.

Most cases of knee, ankle, and foot pain originate—fully or partially—in the hips.

Additional resource  – Here’s your guide to pain on top of the foot while running.

How To Do The Classic Clamshell

Though clamshells have a lot to offer, they still look deceptively simple. All you’re doing, after all, is opening and shutting your legs like a clamshell.

But don’t let the simplicity fool you. Implement the following tips to get the most out of this potent exercise. Do it right, and your glutes will be burning in no time.

Clamshells – The Proper Form

Begin by lying on your right side with your feet and hips stacked, knees bent 90 degrees, and your head resting on your right arm.

Next, while engaging your core, raise the top knee, opening the hip, making sure to keep the ankles together as far as possible without shifting your pelvis.

Ensure the right—bottom—leg is stationary and flat against the ground.

Hold for a moment, squeezing your glutes at the top of the movements, then slowly lowering your left knee to the starting position.

Shoot for 16 to 20 reps, then roll over and do the other side to complete one set. Shoot for three sets.

When performing the clamshell move, keep your upper body stationary and maintain a neutral spine.

To stabilize and strengthen your core, keep your core engaged throughout the movement. Also, keep your lower back still. The rotation should din the hips, not the back.

You’re doing it correctly once you start experiencing fatigue in the gluteus Medius on the outside and top of your glutes.

Once you master the classic clamshell, feel free to move on to greater resistance and variations as you get stronger.

Additional resource – Common running injuries

The Hip Raise Clamshell

The classic clamshell can hold its ground, but if you’ve managed to master the simple version, make things more challenging with modifications and advanced add-ons.

If you think performing planks is challenging enough, try adding the clamshell to them. Doing this forces you to stabilize your core while also targeting the muscles of your glutes.

What’s more?

The hip raise clamshell improves shoulder stability and fires up the triceps.

However, the mix of hip mobility and spine stability isn’t beginner-friendly, so ensure you can do both movements properly as separate exercises before doing them together.

Here’s how to do it.

Begin by laying on your right side with knees bent, ankles, and feet tougher. You can perform this exercise on the floor or mat. Up to you and your comfort level.

Next, while engaging your core and keeping your feet together, raise your left knee as you lift the right hip off the floor simultaneously.

Hold at the top, return the left knee, and simultaneously lower the left knee and right hip to return to starting position.

Shoot for your goal reps, switch sides and complete on the other side. If this is too easy for you, then make it more challenging by adding a resistance band to the exercise.

Clamshell Exercise With a Resistance Band

Try adding a resistance band to make the regular clamshell rotation more challenging. This will tax your glutes and hamstrings even more.

I recommend starting with a looser band, then working to more resistance to build strength.

Start off by assuming the same position as you’d with regular clamshells. Then place the resistance band around both legs, just above your knees.

While keeping your upper body stationary and feet in contact with one another, raise your left knee about eight to ten inches away from the right knee.

Hold it at the top for a moment before bringing your knee back to the starting position. Do 12 to 16 reps on each side to complete one set. Shoot for three sets.

Looking for an exercise that gets your heart through the roof and improves your running? Look no further than high knees.

Though it’s a simple movement, high knees is one of the best cardiovascular exercises.

Performing this simple exercise gets your body moving and your heart racing while also activating your core and leg muscles like nothing else.

But how do high knees help your running form, and how can they perform them correctly? That’s where today’s post comes in handy.

In this guide to high knees, I’ll cover everything you need to know to add high knees to your training plan.

These include:

• What are high knees
• What muscles do high knees target
• The benefits of high knees
• The proper technique for high knees
• Common high knees mistake to avoid
• High knees workouts
• And so much more

What Are High Knees?

High knees are an excellent cardiovascular exercise used in various sports and disciplines.

High knees is a classic running drill considered a high-intensity interval training (HIIT) exercise. This works well for burning calories and building strength, power, and endurance.

The movement consists of a mix of running in place with exaggerated knee lifts. You basically run, or sprint, in place or a forward direction while driving the knees as high as you can, arms moving up and down beside you – simulating running.

Although high knees may look easy, it’s still challenging and hits about every muscle below your waist, including your calves, hamstrings, quadriceps, and glutes.

In addition, high knees work well for priming your body for activity thanks to the full body burn and cardio boost. This is why high knees are great exercises for any warm-up routine.

What’s more?

The high knees exercises are also a plyometric movement that improves neuromuscular efficiency, which helps improve your agility, acceleration, explosiveness, and overall speed!

But what I like the most about high knees is that you can do them pretty much anywhere. In your bedroom. Or In the kitchen. Or In the garage. Or At the gym. Or In the office. Or In the park. Or… you choose.

As long as you have enough space, you’re free to “high knee.”

What Muscles Do High Knees Work?

The high knee is a weight-bearing exercise; therefore, it will drastically impact your core and upper and lower body muscles.

More specifically, the exercise mostly targets the muscles of the lower body, and that includes:

• Glutes
• Quadriceps
• Hamstrings
• Calves
• Hip flexors

The exercise also requires using the core and abdominals to assist with proper form. You can also get some pump in your biceps and triceps if you contract your arms properly.

Additional resource – Single leg bridge technique

How Many Calories Do High Knees Burn?

This is one of the most common questions people have about high knees.

I hate to break it to you, but I don’t know the exact answer, as it hinges on the individual.

Like any other exercise, it’s not easy to tell the exact amount of calories to burn when you perform this particular exercise since it all depends on variables such as weight, fitness level, age, training intensity, etc.

But overall, high knees will burn around 100 calories every 10 minutes at mild to intense effort. You can burn off more than roughly 60 calories in just five minutes if you up the intensity to the max.

This is one reason high knees are often highly recommended for weight loss and often incorporated into most fitness programs.

To make the most out of it, keep intensity to the max. At the end of the day, the harder you work, the more calories you burn.

Additional Guide – A leg workout for runners

How To Perform High Knees The Right Way

Now that you know a thing or two about high knees let’s look at how you can do them.

What I like the most about high knees is that it is too easy to perform. Plus, you won’t need any equipment or a great deal of technique to master the basic movements.

All you have to do is follow the following guidelines.

Proper Form

Begin by standing straight, feet shoulder-width apart, arms by your side, and weight centered over the ball of the feet.

Drive your right knee and foot back toward the floor as you raise your left knee as high as possible, then bring the left heel toward your glutes. Keep running on the spot while lifting your knees to at least hip height, back straight and landing on the balls of your feet.

Make sure to pump your arms the same way you do while running—or sprinting. This helps generate enough momentum to keep your knees high, even after you get drenched in sweat.

Remember to breathe deeply and as naturally as possible, with a steady and smooth rhythm.

Repeat the movement for 30 seconds, slowly extending the time you perform the exercise.

Additional Resource- Here’s the full guide to RPE in running.

High Knees For Beginners

In case the standard high knees exercise is too challenging, whether you’re in bad shape or have a chronic injury, I’d recommend performing high knees by marching in place. This version has less impact and is beginner friendly.

During this exercise, you’re keeping one foot in touch with the ground at all times.

Additional Resource – Running after knee replacement

Advanced High Knees

Once you’ve mastered the proper high knees technique, it’s time to do more challenging moves.

One version is the weighted high knees. During this exercise, wear a weighted vest or put on light ankle weights and start “high kneeing” as fast and hard as possible.

Additional Resource – How Many Calories Should a Runner Eat

High Knee Sprinting

Bored of running in place? Then make things more interesting by doing the high knee sprinting.

Here’s how.

Start by doing the same high knees movement but move forward on each knee drive.

Make sure to drive your elbows back vigorously while landing on the balls of your feet. Then, quickly drive the next leg up.

You can also try this agility ladder drills routine.

10 minutes Bodyweight-Only Cardio Challenge

As I’ve stated, the high knees exercise is a great warm-up move.

In fact, by simply performing high knees for a prolonged period, you can get a complete cardio workout like nothing else. Of course, this is as long as you don’t mind running in place for an extended period.

But you can also incorporate the exercise into other workout routines to mix them up.

Try the following routine, and remember to start with a 10-minute dynamic warm-up to get your system ready for the intensity.

Circuit training is a fun way to work out and get your endurance and strength in at the same time.

Perform the exercises for one minute, recover for 15 seconds, then move to the next exercise. Move from one exercise to the next with little to no breaks. Rest for one minute at the end, then repeat the circuit.

• High knees
• Jumping jack
• Lateral jumps
• Push-ups
• Bear crawls

Repeat the circuit five times. Finish off with a cool-down stretch.

Have you ever wondered what age grading is all about? Then you have come to the right place.

What I love the most about running is that it’s a sport open to people of all ages and abilities. Head to the nearest race venue, and you’ll meet everyone from kids to octogenarians, each pushing themselves to be the best runner they can be.

This makes every runner unique.

How you perform is unlike how anyone else runs, which is especially relevant if you’re a different age or gender.

Sure, we can all participate in the same race and run the same distance, but at the end of the day, performance and level of exertion will vary drastically across age and gender.

Overall, men tend to be faster than women (why we have the classes), and older runners tend to be slightly slower than their younger counterparts.

That’s a biological fact.

So how do you tell how is the faster, fitter runner? How do we compare your performance to theirs?

Enter age grading.

This tool considers your age as a handicap and reveals how strong your performance is compared to others—even those of different ages. Think of it as a simple measuring stick to assess your abilities.

In this article, I’ll explain all you need to know about age grading, including its benefits and accuracy, and help you figure out what your age-graded times would be.

Additional resource – What’s the best temperature for running

What is Age Grading?

Age grading allows runners of different ages and genders to be scored against each other by producing a percentage score for each run based on age.

More specifically, it’s a method of scoring and judging race performances so that the youngest and oldest runners compete for head to head. It’s a way of measuring (and comparing) racing performance, adjusted for age, sex, and race distance.

This is performed by first comparing the runner’s finish time at that specific distance to the “ideal”  achievable time for that runner’s age and gender. Keep in mind that ideal time doesn’t inherently mean the world record.

Additional resource – Your guide to heart rate variability

If this is still confusing, consider age grading like a golf handicap. It provides us a guide to making allowances dependent on set criteria.

Age grading can also be compared to a running track. The athletes do not line up at one even starting mark. Instead, they start in their lane at various positions on the track.

The staggered starts aim to ensure that all races cover the same distance, giving each runner an equal shot at performance.

Age grading works the same way.  It lets the athletes have a reference point of comparison, regardless of age or gender.

For older runners, age grading is a big plus. It analyzes race performance and spits out a time based on the formula, which is much faster for most older runners.

Additional Resource – What’s the best temperature for running?

The Math Behind The Tables

Age grade tables are calculated by analyzing runners’ race times across various age groups and genders, covering every distance from 5K to the marathon.

This allows the statistician to better identify the best time for each age and gender.

These values can be used to compare performances between different age groups and genders competing in different events. Therefore, it’s possible to effectively grade your performance.

Additional resource – Strava for runners

Where Did Age-Graded Scores Come From?

The statistical analysis that helps determine age grade percentages were developed by the World Association of Veteran Athletes (WAVA), which is the organization that governs master long-distance running, racewalking, and track & field.

The first age-graded tables were published in 1989 and the last updated in 2015 (at the time of writing this).

The calculation is carried out by taking word record performances for each age, gender, and distance and using them as benchmarks.

The organization gathered approximate world record level stands for each age between 5 and 100 and genders. Then established different sets of stands for each class road race distance, such as the 5K, 8K, 10K, half marathon, and full marathon.

So, for example, if the world record for a 50-year-old man running a 5K is 15:00 and another 50-year-old man runs a 5K in 31:00, he has an age-graded performance of 48 percent (15:00 divided by 31:00)

Additional Resource – Here’s how to run faster

The Practicalities of Age Grading

There are two primary benefits of age grading.

The most practical application of age grading allows for a simple comparison between athletes that could not otherwise be competitive.

In other words, age grading makes it possible to compare older runners with younger runners regardless of the event.

For example, a 61-year-old man running a 21:30 5K is a more impressive time than a 23-year-old running 18:30, even though the younger runner’s performance is faster in an absolute sense.

Another useful application of age grading is that it allows you to compare your performance from previous years or to guess what you might have run when you were younger.

By adjusting your performance, regardless of your age and gender, to what it would have been in your prime years, age grading allows you to compare back to past performances.

So, for example, if you’re 51 and have been around the competitive running block for a while, you’ll be able to tell if your running performance is improving over time despite slowing down in absolute terms. Or you could also calculate what your running performance may be in your 20s.

What’s more?

Age grading also allows you to target your ideal personal bests throughout your running career, despite getting older. It helps you go for the right target at the right times.

Additional Resource – Guide To Running Race Distances

Life Is Fair…Sometimes

Age grading allows athletes to make an impartial comparison of their performance and is a much better benchmark on why to set objectives and push yourself.

But here’s the downside. Age scaling doesn’t consider the weather, temperature, terrain, and other variables that might impact running performance.

Other than that, this tool can come in handy when it comes to comparing the performances of runners of different ages and genders.

Additional Resource  – Here’s your guide to advanced running metrics

Calculating Your Score

You can also use an online calculator to input your age, gender, event distance, and finish time to calculate your percentage score. You got many options.

Overall, the higher the percentage, the better.

These age-grade calculators are based on the tables published by the World Master Athletics.

WAVA has also come up with the following broad achievement levels to be used with age-graded scoring. Each score within the range indicates the performance level achieved by the runner.

The scores usually correspond to the following categories.

• 100 percent – Approximate world record level
• 90 + percent – World class level
• 80+ percent – National class live
• 70+ percent – Regional class level
• 60+ percent – Local class level

Here’s the truth.

Don’t feel discouraged if your score for a certain distance is far from the world record time.

Overall, if you score around 90 percent or above, then you should count yourself as world-class (or check if your watch is still working).

Additional Resources

• The benefits of running
• YouTube channels for runners

**This is a guest post**

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

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