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.

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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.

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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.

Ever felt that you’ve pushed hard at the beginning of a race only to find yourself lagging by the end? Or perhaps you’re seeking that extra edge to elevate your running game? Enter the world of the negative split.

“Negative split? Sounds like some technical term!” you might muse. But fear not! This isn’t some arcane technique reserved for the elites. It’s a tried-and-true strategy that could be the key to unlocking your best performance.

Today, we’re going to unpack this game-changing approach in plain language, sans the jargon. By the end of this guide, you’ll have:

• A solid grasp of what negative splits are (And no, they’re not a type of dessert)
• The advantages and potential pitfalls of this strategy
• Practical advice on integrating it into your training regimen
• A step-by-step guide to executing that negative split on race day
• … And some inspiration to keep your momentum up and your feet moving forward.

Does that sound intriguing? Whether you’re a running novice or a seasoned marathoner seeking a fresh perspective, this guide is packed with insights that might just revolutionize your next run.

Ready to transform your runs? Let’s dive in!

What Is A Negative Split In Running & Racing?

Running a race isn’t just about putting one foot in front of the other. It’s a strategic game that involves understanding your body, the course, and your competition. In the world of running, one strategy stands out as a powerful tool for success – the negative split.

Let me unpack this for you.

A negative split is a pacing strategy where you run the second half of a race faster than the first half. In simpler terms, you start slow and finish strong.

But why would anyone choose to start a race slower than their potential? The answer lies in the science behind it and the numerous advantages it offers.

The Science Behind Negative Splits

Your body needs time to warm up. Starting off at a slightly slower pace allows your muscles, joints, and cardiovascular system to warm up gradually, reducing the risk of injuries and making your run more efficient. By the time you’re warmed up, you’re better primed to increase your pace.

Running too fast at the beginning of a race can deplete your energy stores rapidly. Negative splits conserve your glycogen (your body’s energy source) for when you need it most – during the latter stages of the race when fatigue sets in.

Knowing that you have energy left in the tank during the final miles of a race can boost your confidence. You’ll pass other runners who started too fast and are now struggling, giving you a mental edge.

Numerous studies have shown that running negative splits can lead to faster overall race times. One study published in the journal “Medicine & Science in Sports & Exercise” found that runners who employed a negative split strategy had significantly faster 10-kilometer race times.

The Benefits of Negative Splits

Let’s dive into the world of negative splits and uncover the incredible benefits they bring to your running journey.

1. Warm Up Like a Pro

Imagine this: you’re about to embark on a race or a long run. Instead of sprinting out of the gate, you ease into it with a gentle, slower pace. This is the magic of negative splits in action. By allowing your muscles and joints to gradually warm up, you reduce the risk of injury and set the stage for peak performance.

2. Discover Your True Pace

One of the most common pitfalls for runners is the temptation to start a race at a blazing speed. It’s an adrenaline rush that can lead to a mid-race burnout. But with negative splits, you get a chance to uncover your true pace – the rhythm that matches your current fitness level. Think of it as a compass guiding you toward a realistic time goal for your run or race. It’s a journey of self-discovery that pays off in the long run.

3. The Need for Speed

Negative splits are all about finishing stronger than you start. By running the second half of your race faster than the first half, you’re essentially saving the best for last. This strategic approach allows you to conserve precious energy, ensuring that you have plenty in the tank for that final sprint.

4. Mental Grit and Strategy

Negative splits aren’t just a physical feat; they’re a mental game as well. They demand patience, discipline, and a well-thought-out strategy. As you navigate your run with this approach, you’re training your mind to adapt and persevere.

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The Downsides of Negative Splits

While negative splits are a powerful tool in a runner’s arsenal, it’s essential to recognize that they aren’t a universal remedy. Like any strategy, they have their limitations, and here’s where they may not be your golden ticket:

1. Course Matters

Let’s imagine a racecourse that starts with a steep downhill and concludes with a grueling uphill climb. In such scenarios, negative splits might not be your best bet. A positive split, where you maintain a consistent effort throughout, could be the smarter choice. It’s all about adapting your strategy to the unique challenges of the course.

2. Sprint Distances

For shorter sprint distances, like the 100 meters in track and field, negative splits don’t play a significant role. These races are all about explosive bursts of speed from start to finish.

3. Mastery Takes Time

Mastering the art of negative splits isn’t an instant achievement. It requires practice, race experience, and an acute sense of your body’s capabilities. If you’re just starting your running journey, don’t be disheartened if negative splits seem elusive. They become more relevant as you build your endurance and racing expertise.

What Are Positive Splits?

As the name implies, a positive split occurs when you run the second half of a run or race slower than the first half. It’s like starting a bonfire with all your wood at once, only to see it burn out prematurely.

When to Use Positive Splits

Positive splits can have their place in certain situations. For instance, on a challenging, hilly course with constant elevation changes or unpredictable terrain, maintaining a consistent pace might be unrealistic. In such cases, embracing a positive split strategy can help you conserve energy early on, knowing that the second half of the race will demand more effort.

What Are Even Splits?

Now, let’s shift our focus to the even splits strategy. Imagine a race where you maintain the same pace throughout, like a metronome ticking steadily. That’s even splits in action.

Even splits are all about keeping a consistent pace from start to finish. Each segment of your race or run, be it a lap on the track or a mile in a road race, is completed in roughly the same amount of time.

For beginners and seasoned runners alike, the allure of even splits is undeniable. It’s a straightforward strategy – run at a steady, manageable pace throughout the race. However, there’s a catch. Even a minor distraction, fatigue, or unexpected challenge can derail your plans and turn your even splits into a daunting task.

So, which pacing strategy should you choose? The answer is not one-size-fits-all. It depends on your goals, the course, and your personal preferences.

• Negative Splits: Ideal for shaving off those precious seconds from your personal best, negative splits allow you to finish strong and maximize your energy when it counts the most.
• Positive Splits: Consider this strategy for courses that throw constant surprises your way. Embrace the challenge of adapting your pace to the ever-changing terrain.
• Even Splits: Aiming for consistent pacing requires discipline and focus. If you’re confident in your ability to maintain your pace, even splits might be your ticket to victory.

In the end, the choice is yours. Whether you’re chasing personal records, tackling a rugged trail, or aiming for steady consistency, the world of pacing strategies offers a variety of tools to help you achieve your running goals. Experiment, adapt, and find the strategy that suits you best.

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.

Here’s a step-by-step guide to achieving negative splits in your races:

1. Set a Goal Pace:

Determine your goal pace for the race, whether it’s a 10K, half-marathon, or any other distance.

This goal pace should be challenging but achievable based on your training and fitness level.

2. Start Conservatively:

During the early miles of the race, resist the urge to start too fast.

Aim to run 20-30 seconds per mile slower than your goal pace in the initial stages.

Focus on conserving your energy and finding a comfortable rhythm.

3. Maintain Control:

Continue running conservatively during the first third of the race.

It’s essential not to push too hard or get caught up in the excitement of the race.

Run 10-30 seconds per mile slower than your goal pace during this phase.

4. Gradual Acceleration:

As you enter the middle third of the race, gradually increase your pace.

Transition to a pace that is still realistic but slightly faster than your initial conservative pace.

This is where you’ll start picking up the tempo.

5. Push for Negative Splits:

In the final stretch of the race, tap into your remaining energy reserves.

Shift into a higher gear and aim to run 20-30 seconds per mile faster than your goal pace.

This is your opportunity to finish the race strong.

6. Example for a Half-Marathon:

Suppose you’re running a half-marathon with a two-hour target time.

Aim to complete the first half (approximately 6.55 miles) in 61-63 minutes.

Then, for the second half, target a finish time of 57-59 minutes.

This approach ensures you achieve negative splits and finish strong.

7. Training for Negative Splits:

To master negative splits, incorporate them into your training runs.

Gradually increase your pace throughout specific training sessions.

Practice the mental discipline required to maintain control during races.

Steady Runs

Steady runs, ranging from two to six miles at a consistent effort, are an excellent opportunity to practice negative splits, even if you don’t have specific racing goals in mind. Here’s a simple approach to consistently achieve negative splits in your steady runs:

1. Divide Your Run into Three Thirds:

Let’s say you plan to run for 45 minutes. Break this session into three equal thirds, each lasting 15 minutes.

2. Start Easy:

In the first third (approximately 10 minutes), begin at an easy pace. This is your warm-up phase.

Focus on loosening up your muscles and finding your running rhythm.

3. Build Up in the Middle:

During the middle third (around 20 minutes), gradually increase your pace to a medium-fast level.

This phase should feel comfortably challenging but not an all-out effort.

4. Finish Strong:

As you enter the final third (last 15 minutes), give it your all and run as fast as possible while maintaining good form.

This is your chance to finish the run with a burst of speed.

By following this approach, you’ll consistently achieve negative splits in your steady runs. Your body will become accustomed to finishing stronger than you started, which can benefit your overall race performance and running endurance.

Progression Run

A great way to hone your negative split strategy is through a progression run. This workout involves gradually increasing your pace throughout the session, ultimately finishing with a strong sprint. Here’s how you can execute a progression run effectively:

1. Start Slower Than Necessary:

Begin your run at a pace slower than your typical comfortable pace. This is your warm-up mile.

2. Incremental Pace Increases:

Over the next several miles (you can choose increments like every mile or every kilometer), gradually increase your pace.

Aim to run faster than the previous segment while maintaining control and good form.

3. Finish Strong:

In the final segment, unleash your speed and run as fast as you can while maintaining proper running mechanics.

4. Cool Down:

After completing the progression, spend a few minutes jogging or walking to cool down.

Here’s a sample six-mile progression run to get you started:

• Mile 1: Easy pace (warm-up)
• Mile 2: Marathon pace
• Mile 3: Half marathon pace
• Mile 4: 10K pace
• Mile 5: 5K pace
• Cool down: 5 minutes of jogging or walking

Progression runs are an effective way to train your body and mind to accelerate even when you’re fatigued, which can translate into stronger negative splits during races.

Interval Training

Go for an interval workout appropriate for your race distance. For example, if you’re training for a 5K, you can perform 400-meter intervals, while longer races may require 800-meter intervals.

Begin your session with a 10-15 minute dynamic warm-up to prepare your muscles and joints for the workout.

Execute your interval workout with a specific focus on running each interval faster than the previous one. Here are a couple of examples:

Example 1: 10 X 400-Meter Intervals (5K Training)

• Run intervals 1 to 4 approximately five seconds slower than your goal 5K pace.
• Run intervals 5 to 8 at your goal 5K pace.
• Finish strong by running the last two intervals 5-10 seconds faster than your goal pace.

Example 2: 8 X 800-Meter Intervals (10K or Half Marathon Training)

• Run intervals 1 and 2 about five seconds slower than your goal pace.
• Run intervals 3 to 5 at your goal pace for the race distance.
• Finish with a flourish by running the last three intervals 5-10 seconds faster than your goal pace.

Allow yourself 60 to 90 seconds of rest between each interval to recover and prepare for the next one.

Conclude your interval session with a 10-minute cooldown to gradually lower your heart rate and prevent muscle soreness.

The Long Run Negative Split

Begin your long run at a relaxed and comfortable pace. The first 60-70 percent of your run should feel easy, allowing you to maintain a conversation without struggling for breath. Think of this portion as a leisurely warm-up.

As you approach the latter part of your run, it’s time to pick up the pace. Start to increase your speed gradually, aiming to reach your 10K race pace or slightly faster for the final portion of the run.

For example, if your long run is scheduled for two hours, follow this division:

• Run the first 80 to 90 minutes at an easy, conversational pace.
• In the last 40 to 30 minutes, begin to increase your speed steadily.

Practicing negative splits during your long runs helps build endurance and teaches your body to conserve energy for a strong finish. This strategy can be particularly valuable when you’re preparing for races where pacing and finishing strong are critical factors.

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.

Ever felt the urge to break away from the monotony of the track and dive deep into nature’s playground? Cross-country running might just be the call of the wild your heart is yearning for!

Sure, it’s not your usual breezy jog through manicured parks. It’s a rugged, adventurous leap into terrains that would make even an obstacle course look easy-peasy. From cheeky pebbles and roots plotting to trip you to hills that challenge your very spirit and streams that tempt you with their refreshing allure—every step in cross country is a flirtation with unpredictability.

Curious about why this sport has a cult following? Or maybe you’re itching to kick-start your own love affair with the trails?

Either way, you’re in for a treat today! I’ll dive into cross-country running and even toss in a handful of golden nuggets to make your initiation into this world a memorable one.

Ready? Let’s go!

What is Cross Country Running?

Unlike track or road races, cross country courses include hills, woods, mud, grass, and water. This varied terrain tests a runner’s agility, endurance, and technique.

In many cross country events, individual performances combine to produce a team score. This introduces a unique strategic element to the race, where positioning and teamwork can play a crucial role in a team’s success.

The distances for cross country races vary but are typically between 5k and 12k for adults. For younger athletes, such as high school or collegiate competitors, the distances can be shorter.

Benefits of Cross Country Running:

Here’s a glimpse of what you stand to gain from this sport:

• Strength Building: The varied terrains, such as hills and mud, can help develop leg strength.
• Improves Running Technique: Navigating different terrains teaches runners to adjust their stride and pace effectively.
• Mental Toughness: Battling through adverse weather conditions and challenging terrains can boost a runner’s mental resilience.
• Low Impact: Running on softer ground like grass or mud is easier on the joints compared to road running.

Distances for Various XC Running Events

The standard distance for senior men in the World Cross Country Championships has varied over the years, but since 2019, it has been set at 10km.

Similar to the men’s category, the distance for senior women has seen changes, but as of recent years, it stands at 10km.

For younger participants, typically under the age of 20, the distances are shorter. Junior men often run around 8km, while junior women run about 6km.

NCAA Cross Country:

• Men’s Division I: College men in Division I typically run an 8km or 10km course, depending on the specific meet or championship.
• Women’s Division I: College women in Division I usually compete over a 6km course.
• Division II & III: Distances can vary, but men typically race over 8km, and women race over 6km.

Cross Country Championships (U.S. High School):

• Boys: High school boys in the U.S. usually run a 5km (3.1 miles) course.
• Girls: High school girls in the U.S. typically also run a 5km course, although, in some states or specific competitions, they might run shorter distances.

The English National Cross-Country Championships:

• Senior Men: The distance can vary but is traditionally around 12km.
• Senior Women: Women race over a course of about 8km.
• Youth Categories: Depending on the specific age group, younger participants might run courses ranging from 3km to 7km.

The Olympics and Beyond

When cross country running was introduced at the 1912 Stockholm Olympics, it was met with enthusiasm. The event, with its rugged terrain and unpredictable weather conditions, provided a unique challenge compared to the track events.

The athletes not only had to deal with the physical exertion of the race but also navigate through natural terrains, making it an ultimate test of their endurance and adaptability.

The success of the event in the 1912 Olympics paved the way for its inclusion in subsequent Olympic games. However, the event’s unpredictable nature would soon prove to be its downfall on the grand Olympic stage.

A Dark Day in Paris

The 1924 Olympics held in Paris would witness one of the most grueling cross country races ever recorded. Runners had to contend with sweltering heat and a challenging course. Of the 38 participants, only 15 managed to cross the finish line.

Several runners faced severe health complications due to the extreme conditions, with reports suggesting that some had even lost their lives, though these claims were later debunked.

Such was the impact of this event that the Olympic committee took the decision to remove cross-country running from the roster of events in future Olympic games, fearing for the safety of the participants.

Legacy Lives On

Despite its removal from the Olympics, cross country running remained popular in many countries. The discipline’s grassroots appeal, especially in schools and universities across countries like the UK and the USA, ensured that it never lost its fervor. Local, national, and international championships continued to be organized, celebrating the sport’s spirit and resilience.

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

• The Origins of Cross Country
• Cross country running
• A Brief History of 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 season is a favorite among many runners because it ushers in the fresh, crisp air of autumn and the chilly breeze of winter. The changing colors of the leaves and the cool atmosphere make for an invigorating backdrop to the races.

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 one 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

While it’s true that uphill work is vital for building strength and endurance for cross country running, downhill running is equally crucial. Downhill running can teach you to use gravity to your advantage, improve your stride turnover, and train your muscles to handle the eccentric loading that comes with descending.

Practice downhill strides to hone your skills.

• Find a gradual hill, about 200 to 300 meters in length.
• After warming up, begin at the top of the hill.
• Let gravity help you as you stride downhill, focusing on quick turnover and staying in control. This isn’t about speed but maintaining a steady and controlled pace.
• Walk or slowly jog back up the hill for recovery.
• Perform 6 to 8 downhill strides, ensuring that you’re not overstriding or slamming your feet.

Mixed Hill Repeats:

Perform the following for a more challenging hill workout.

• Choose a hill that offers both incline and decline sections.
• Start with a dynamic warm-up, then run uphill with a strong effort.
• Turn around at the top and immediately focus on a controlled descent, maintaining good form.
• Walk for 1 to 2 minutes for recovery.
• Repeat for 6 to 8 sets.

Strengthening for Hills:

To complement your hill workouts, add strength exercises that target muscles used predominantly in incline and decline running:

• Plyometric Lunges: These help improve explosive power, especially useful for uphill sprints.
• Eccentric Calf Raises: This exercise strengthens the calf muscles and prepares them for the demands of downhill running.
• Squats and Deadlifts: Both exercises target the quads, hamstrings, and glutes, the primary muscles used in hill running.

Flexibility and Recovery:

Running hills, especially downhill, can be tough on the quads, calves, and knees. Incorporate stretching and mobility work focusing on these areas to ensure flexibility and reduce the risk of injury. Post-hill workout, consider foam rolling to alleviate muscle tightness.

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

Your Running Shoes

For anyone new to cross-country running or those familiar with road running, the idea of spikes might seem foreign or unnecessary. However, in the world of cross-country, where races take place on uneven terrain that might be muddy, slippery, or filled with obstacles, traction is paramount.

Here’s what to look for in cross country running shoes:

• Spikes: Cross-country shoes come with a spiked sole, which can be metal or ceramic. These spikes provide traction, especially in slippery conditions.
• Low Profile: Unlike regular running shoes that might have a significant amount of cushioning, cross-country shoes typically have a lower profile. This design ensures better stability on uneven surfaces.
• Lightweight: Cross-country races are relatively short but intense. Therefore, cross-country shoes are designed to be lightweight for speed.
• Durable Upper: Given the variety of terrains and the potential for wet and muddy conditions, many cross-country shoes have a more durable upper that can withstand the elements while providing some level of water resistance.
• Flexibility: A flexible shoe allows for better foot movement, especially when navigating through challenging terrains.

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.

Have no idea how to choose the best running hat? Then you have come to the right place.

A hat is a versatile running accessory to keep in your kit, and it can offer a wide range of functions, from protecting against sunlight to giving you a little extra warmth.

However, the various variables to consider—from the material, fit, and visibility—can make it tricky to choose a hat that best fits your running needs.

Here’s the good news. In today’s post, I’ll break down all these variables and put you on track for choosing the running hat that’s right for you.

Sounds great?

Let’s get started.

The Importance of Running Hats

Running hats are actually more than just a fashion statement.

If you worry about the dangers of sun exposure or are not a fan of wearing sunglasses while exercising, a proper running hat is often a must for these sunny and hot days.

And just like sweatbands, a good running hat will help wick sweat away from your eyes and face.

What’s more?

Some running hats also feature UV protection to protect you from the sun.

Running hats can also help keep your head in the cold season as well as prevent rain from running in your eyes.

They also look cool.

What more can I say?

These are enough reasons to convince anyone.

However, the variety of features, such as fit, moisture transfer, and visibility, can make it tricky to decide which running hat is best for you.

In short, your running hat should be:

• Breathable to keep your head cool and dry during training in the heat
• Comfortable to wear for extended periods
• Shield the top of your head from the harmful UV rays
• Sweat-wicking to prevent sweat from running down your face
• Durable but lightweight.

Let’s break down each.

How To Choose A Proper Running Hat

Keep these traits in mind when shopping for a running hat.

Fit Of A Running Hat

Choose a hat that’s super adjustable, especially if you have a larger head or long hair.

Practically all running hats will be adjustable, but they are sometimes listed as ‘one size fits most”. So remember to check size guidelines. Measure your head so you can follow size guides to get a proper fit.

As a rule, it should fit the shape of your head. That’s why you should try out different styles and brands to make sure a hat that fits.

Additional Resource – How to protect yourself while running

Ventilation

Running long, especially in the heat, is bound to make you work up a sweat.

You don’t want all the moisture to get trapped on your head.

So?

Look for a hat that features a mesh panel that lets heat escape and airflow in, which will help keep you dry and comfortable. These allow for sweat to evaporate faster while keeping your head cool.

For maximum breathability, consider getting a visor.

Additional resource – What’s the best temperature for running

Reflectivity

If you usually run early in the morning or at night, when it’s dark, get a running hat with lots of reflective details.

When visibility is an issue, reflective running gear can help stand out to other road users, such as drivers and other runners. Also, the more reflective, the less sun exposure to your head.

Additional resource – Prescription Glasses for runners

Moisture Transfer

To keep your head feeling dry, cool, and comfortable, choose a running hat with a fast moisture transfer.

The best ones usually feature a sweatband-like liner around the edge that pulls sweat away from the skin as fast a possible.

This helps wick the sweat away from your skin and prevent it from getting into your eyes.

What’s more?

These hats also work well when it’s running as the fabric helps quickly get rid of moisture, allowing it to dry faster.

The Running Hat’s Bill

Protect your eyes from the glare of the sun with the right bill and brims.

Usually, brims are bendable, which in turn helps protect your face from sunlight, rain, and wind.

I’d recommend at least a 3-inch brim all around to provide maximum protection for your face. This is also enough to limit direct sunlight exposure on both sides of the face.

Additional resource  – Your guide to running belts

The Weather

Weather conditions, especially temperature, are another factor to consider when buying running hats.

Choose a lighter cap when running in warm weather. For the cold season, you’ll want a running hat that offers just enough thermal protection to prevent overheating while running.

Aesthetics Of A Running Hat

As a general rule, your hat size should be proportional to the size of your overall body.

For example, if you’re quite short, avoid wide brims and short crowns, which may make you look even shorter.

There are many types of hats, and you should choose the one you find most comfortable.

The Price OF A Running Hat

Although the perfect running hat doesn’t exist, you’re more likely to find what you need with athletic-wear labels such as Nike, Adidas, and Under Armour.

These running hats are usually designed for runners and will provide the best materials and fit.  But these hats from reputable brands can be really expensive. That’s why you should also decide your budget on how you want to spend on a running hat.

If you’re wondering how much you should pay for a running hat, then know that they often cost between $20 to $50 depending on the brand, design, and material used.

To get the best deals to search around for deals around some special sale event such as Christmas Sale or Black Friday. Try a sports warehouse as they often have plenty of off-season collections for a lower price.

What’s more?

You can also find a cheaper hat in drift or vintage shops if that’s your thing.

Additional resource – How to find cheap running gear

Running hat guide – The Conclusion

If you’re looking for the best running hat, then today’s post should be enough to serve as your guide for making the right decision. 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 running strong.

David D.

If you want to protect your feet and reduce the chances of abrasions, cuts, blisters, and just general feelings of discomfort, then you should get a pair of  trail running gaiters.

This is especially the case if you often run on technical, harsh trails, where you’ll want to ensure that the dirt, rocks, debris, and water don’t get into your running shoes. This is, ultimately, the recipe for pain and blisters.

Have no idea how to choose one? Worry no more. I got you covered.

In today’s post, I’m sharing the main guidelines to keep in mind whenever you’re choosing running gaiters so you can make the best decision.

Sounds great?

Let’s get started

What’s A Trail Running Gaiter?

Gaiters consist of a protective shell or sleeve which covers a specific area of your body, typically the upper part of the shoe, ankle, and the lower part of legs—just below the knees.

More specifically, running gaiters are made with high-performance, breathable and thin material that doesn’t hinder movement and reduces heat or water gain.

Gaiters have two functions.

The first is to keep debris and other trail hazards from getting into the top of your shoe, thus, reducing the risks of blisters and other problems.

Second, to protect your feet from the abrasion caused by rocks, branches, and other elements of the trail.

Running gaiters are common among trail runners, but just like compression sleeves and other accessories, they’re not essential.

But, the added level of protection while trail running can surely help. In fact, if you plan to spend many miles running through the trails and woods, challenging terrain, you may need a pair of running gaiters.

How to Choose Trail Running Gaiters

The first thing to consider when shopping for running gaiter is the materials they’re made with. The fabrics play a major role in the level of performance and comfort they’ll provide.

The gaiters’ material impacts the overall weight as well as the amount of breathability, insulation, and waterproofing they provide.

Running gaiters should be made of lightweight fabric that’s designed to keep debris and other elements from getting into your shoes but aren’t completely waterproof.

Plan to run in muddy or wet conditions?

Choose gaiters that feature a Gore-Tex membrane, which prevents moisture from seeping in but also lets sweat escape.

Additional Resource – Here’s the full guide to running watches

Height of A Running Gaiter

Running gaiters come in various sizes.  The height of your gaiters will depend on how much protection you need.

The higher the gaiter, the more protection it provides to your Lowe legs and ankle.

So which one is which?

As a rule, shorter gaiters are all you need for trail running, especially if you’re running only on fairly wet or technical terrains.

But for the super treacherous and/or snowy conditions, higher running gaits are the better option.

Additional resource – Compression leggings for running

Fit

When choosing running gaiters, make sure they fit snugly against your shoes—keeping debris out is the whole point anyway—but also fit comfortably around your lower legs.

What’s more?

Try on the gaiter while wearing the shoes and socks you’ll be using when trail running.

Additional resource  – Your guide to running belts

Abrasion Resistance

Most running gaiters are designed with some level of abrasion resistance which provides good durability in preventing the gaiter from ripping in case it gets torn or catches an obstacle along the trail.

Some running gaiters will include rugged abrasion on the lower portion to help endure the abrasion of rocks, roots, debris.

Additional resource – Trail Running First Aid Kit 

How to Put Running Gaiters On

Although running gaiters aren’t particularly complicated, knowing how to put them right can help you make the most out of them.

You should put on the gaiter correctly, so you don’t waste much time once on the trails.

Check out this YouTube tutorial on how to wear running gaiters correctly.

https://www.youtube.com/watch?v=zGlRUeMtklo

How to Choose Trail Running Gaiters – Conclusion

There you have it! To help you choose the best trail running gaiters, today’s article should be enough to help you make the right decision. 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 Running Strong.

David D.

Are you tired of running the same distance at the same pace?

Then setting a goal to run a 10K in under 60 minutes is just the challenge you need! Not only will it give your training a renewed sense of purpose, but it will also provide you with a powerful sense of satisfaction.

In this article, I’m going to be your personal running coach and guide you through the best strategies for cracking the sub-1-hour 10K.

And that includes:

• How Achievable is a sub 1 hour 10k?
• Is Running a 10K in an hour good?
• How to run a 10K in one hour
• Long Runs For A One-Hour 10K
• Strategies For One-Hour 10K Race Day
• Know Your Sub 1 Hour 10K Pace
• and so much more

So, whether you’re a seasoned runner or just starting out, it’s time to lace up your shoes and get ready to take on the ultimate running challenge.

Are you ready to go the distance? Let’s dive in and crush that sub-1-hour 10K goal!

How Achievable is a Sub 60 10K?

While the answer is not a one-size-fits-all, there are several factors that can determine your success, including your fitness level, running experience, and even your mental toughness. But fear not, as with the right training and mindset, you can achieve this impressive feat and take your running game to the next level.

To give you an idea of the pace required, imagine running at an average speed of 9.40 per mile or 6.00 per km or faster. In fact, running at this pace would mean completing 12.5 laps around a standard running track, with each lap taking only 2.23 minutes.

Now, if you’re already able to run a 5K within 30 minutes, you might be closer than you think to hitting your sub-60 goal. So, it’s time to put your shoes on, hit the track, and start pushing yourself to new heights.

A beginner? Start with this couch to 10K schedules for beginners.

Is Running 10k In an Hour Good?

Running a 10K in one hour is not just good timing; it’s a feat of endurance and discipline. It takes hard work and dedication to achieve this goal, but the feeling of accomplishment is worth it. As a beginner, it’s important to approach this goal with patience and caution. It’s not something that can be achieved overnight, but with consistent effort, it’s definitely achievable.

Many runners tend to focus on their running times as a measure of their success, but it’s important to remember that running is about much more than just the numbers. It’s about pushing your limits, improving your health and well-being, and enjoying the journey.

If you’re comparing the challenge of running a 5K in 30 minutes to a 10K in one hour, it’s worth noting that the latter is actually much tougher. While the pace is the same, the endurance required to run twice, and the distance is significantly longer.

In fact, running a 5K in 30 minutes is equivalent to running a 10K in just over 63 minutes. So, if you’ve mastered the 5K distance, you’re already well on your way to achieving your sub 1 hour 10K goals.

Interval Running

If you’re serious about smashing your 10K goal, interval training is the secret weapon you need in your arsenal! By alternating periods of high-intensity running with recovery periods, you can improve your speed and endurance faster than you ever thought possible.

But what exactly is interval training? Well, it’s simple: You run fast for a set distance or time, then slow down to recover, then repeat the process. And the best part is you can customize the intensity and duration of your intervals to suit your specific goals and fitness level.

For a sub-60 minute 10K, you’ll want to focus on running at or faster than your target 10K pace during your high-intensity intervals. If you have access to a track, the perfect workout is to run fast for 400 meters, then jog slowly for 400 meters to recover. Repeat this cycle for 30 minutes, and you’ll be well on your way to achieving your goal!

Tempo Training

Another powerful tool in your training toolbox is tempo training. This involves running at a sustained effort level for a set period of time or distance, usually around 20-30 minutes or 2-4 miles. The trick is to maintain a pace that’s 10-20 seconds slower than your current 10K race pace.

So, where’s the best place to do tempo runs? Practically anywhere, but you’ll want to find a flat, easily-measured road with little to no traffic or obstacles. Start with a nice, easy jog for the first 5-10 minutes, then gradually increase your speed for the remainder of your workout. By the end of your tempo session, you should feel tired but not completely drained.

Research has shown that both interval and tempo training can significantly improve your 10K race time and overall running performance.

Additional resource – How to train for an 8K

Long Runs For A One-Hour 10K

Long runs are a fundamental part of a training program to achieve a sub-hour 10K. Think slow and steady. While speed is important, endurance is what will get you through the race.

So how can you build endurance?

It’s simple, start running longer distances. The golden rule is to build up your long runs to approximately 8 to 10 miles. But don’t try to run them at a blistering pace. Instead, take it easy and enjoy the run at a conversational, relaxed pace.

As a bonus, long runs provide a fantastic opportunity to improve your running technique. Focus on running with good form, keeping your head up and shoulders relaxed. And don’t worry about the time; focus on spending more time on your feet.

Studies show that long, slow runs help increase endurance by improving the efficiency of the body’s cardiovascular and musculoskeletal systems. It also helps develop the mental stamina to push through discomfort and fatigue.

Additional resource – When to skip a run

Strategies For One-Hour 10K Race Day

Preparing for a one-hour 10K race isn’t just about running. Your body needs to be well-rested and fueled so that you can perform your best on the big day. The last thing you want is to be feeling sluggish and tired when you need to give it your all.

Recover Well

So, how do you make sure you’re ready to run your best race?

Firstly, prioritize your sleep. Make sure you’re getting plenty of quality sleep in the days leading up to the race. Your body needs time to rest and recover, so aim for at least 7-8 hours of sleep per night.

Secondly, avoid pushing yourself too hard in the days leading up to the race. You don’t want to risk injuring yourself or feeling sore and tired on race day. Take it easy with your training, and focus on stretching and staying loose.

Lastly, fuel your body with the right foods. Avoid heavy or greasy foods that might upset your stomach. Instead, focus on eating foods that will give you sustained energy, such as complex carbohydrates and lean proteins. This will help you power through the race and achieve your sub-hour 10K goal.

Research has shown that proper nutrition and rest can significantly improve race performance. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that athletes who ate a high-carbohydrate meal 3 hours before running a 10K race had significantly faster race times than those who didn’t. So, fuel up properly and give your body the rest it needs, and you’ll be on your way to achieving your sub-hour 10K goal.

Warm-Up

I hate to sound like a broken record, but warm-ups are key.

Complete a dynamic warm-up in which you include five minutes of slow running to increase your body temperature and heart rate. Next, perform a series of dynamic stretches, such as inchworms and air squats, to fire up your muscles accordingly.

Mental Aspect of Running A 60-Min 10K

While physical training is a crucial part of achieving this goal, mental preparation is just as important. The key is to train your mind and body to work together in harmony, allowing you to push through the physical and mental barriers that may arise during your race.

One way to develop mental toughness is through visualization. Take some time to visualize yourself running the 10K in one hour. Imagine the race from start to finish, focusing on the details of the course and how you’ll feel at different points in the race. Visualizing the race can help build confidence and prepare you mentally for the challenge ahead.

Know Your Sub 1 Hour 10K Pace

Knowing your pace is crucial for achieving your sub-60-minute 10K goals. It’s like knowing your destination before starting a journey. You wouldn’t hop on a train without knowing where it’s headed, would you? Similarly, running a 10K without knowing your pace is a recipe for disaster.

To determine your pace, it’s important to know your 5K time splits and what they should be at each mile mark. By breaking down your race into manageable parts, you can plan your energy expenditure and pace accordingly.

But how do you figure out your splits? First, start by finding your average 5K time. Once you have that number, divide it by 3.11 to get your per-mile pace. For example, if your 5K time is 25 minutes, your per-mile pace would be 8:03.

Based on this per-mile pace, here are the normal time splits for a sub-60-minute 10K:

But don’t forget that these times are based on the assumption that you will run at the same pace for each split. You may need to adjust your pace based on factors such as terrain, weather, temperature, and your own energy levels.

Here are normal time splits for a sub-60-minute 10K:

• Mile One – Split Time: 9:39 – Lap Time: 9:39
• Mile Two – Split Time: 19:18 – Lap Time: 9:39
• Mile Three – Split Time: 28:57 – Lap Time: 9:39
• Mile Four – Split Time: 38:36 – Lap Time: 9:39
• Mile Five – Split Time: 48:15 – Lap Time: 9:39
• Mile Six – Split Time: 57:54 – Lap Time: 9:39
• 21 – Split Time: 1:00:00 – Lap Time: 2:06

To ensure that you meet your sub-60-minute 10K goals, it’s important to train with your target pace in mind. You can use tools such as GPS watches or running apps to track your pace during training runs and make adjustments as needed.

Negative Split Your One-Hour 10K

Running at the same pace the entire race is often tricky to achieve when you factor in a variable such as competition, fatigue, and terrain.

The best way to do so is via a negative split, which is running the second half of the event faster than the first. This is a common tactic among elite runners but uncommon in recreational runners.

The key is simple—start easy and finish strong.

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

Additional resource – Guide to Urban running

Running a Sub-Hour 10K – The Conclusion

There you have it! If you’re eager to conquer a 10K in an hour or less, today’s guide has equipped you with the perfect launching pad. The time has come for you to lace up your shoes and take charge.

Remember, the devil is in the details, but you’ve got what it takes to conquer them. I’d love to hear your thoughts and answer any burning questions you may have, so don’t hesitate to leave your comments below.

Thank you for stopping by, and may your running journey be filled with unwavering strength.

Onward and upward!

David D.

Looking for the best way to clean running shoes?

Then you’ve come to the right place.

Why is cleaning important?

It’s a key part of taking good care of your running gear so that it lasts longer.

Sweat and moisture in the feet set up the perfect humid environment that facilitates the growth of bacteria which leads to bad odor. Also, cleaner running shoes often have better support and grip.

Here’s the good news – washing running shoes is easy and takes only a few simple steps (and minutes).

In today’s post, I’m going to share with you some effective ways to clean your running shoes and keep them looking new without damaging the functionality or material.

Sounds great?

Let’s get started.

How Often To Clean Running Shoes?

Running shoes are designed to withstand the wear and tear on the road, but they’re not dirt-proof.

In general, and depending on weekly mileage and running surfaces, running shoes—and athletic footwear in general—requires cleaning at least every couple of weeks.

What’s more?

Sometimes your shoes will need immediate wash is the only way, following a rainy trail run, for example.

Additional Resource – Here’s how to break in new running shoes.

The Checklist You Need For Cleaning Your Running Shoes

Here are the tools and equipment you need to give your running shoes a thorough wash.

• Mesh laundry bag
• Towel
• Heavy-duty detergent
• Baking soda
• Drying rack
• A Used toothbrush or a soft scrub brush
• White tissue paper
• A sponge
• A bucket of warm water

And that’s all.

Now let’s get to work.

How To Clean Running Shoes  – The Hand Washing Method

The most effective—and safest—way to clean your running shoes without damaging them is through hand-washing (more on why machines are bad for your athletic footwear later).

Here are the steps.

Use The Right Detergent

Since most standard laundry detergents are designed for clothing, I’d recommend using a soap that’s specially made for athletic footwear, such as Sport Shoe Wash or Nikwax Sandal.

The proper detergent should remove both strains and odors without harming or damaging the shoe’s composition.

Additional Resource – Here’s how to dry running shoes.

Fill A Bucket

Grab a small bowl or bucket, then mix warm water and a small amount of gently laundry detergent or your stain removal of choice.

Make sure the consistency is moderately soapy but not overly sticky or frothy. You should also use enough water to fully submerge your shoes.

Avoid bleaching agents for white shoes as these can cause discoloration or even damage certain types of fabrics.

Separate

Remove the laces and insoles from your shoes, then brush off all loose dirt and debris. Use an old toothbrush or brush, then briskly rub.

Additional resource – Here’s the full guide to running shoe anatomy.

Clean Fully

While using a dry paper towel and a sponge, clean your shoes thoroughly from any clinging dirt, mud, or debris before immersing them. For stubborn stains, feel free to use a used toothbrush or a brush that has stiff bristles.

Clean The Insoles

Wash your insoles with soapy water. Use a brush to thoroughly scrub the surface, then clean off the debris and excess soap with a wet sponge.

Just avoid soaking the insoles, as you’ll risk damaging the foam and its shape.

Smelly insoles? No problem. Simply sprinkle them with baking soda to get rid of the odor and moisture. But this is only good for emergencies. Replace your insoles when the odor refuses to go.

If all fails, replace them.

Additional resource – How to measure foot size for running shoes

Wash The Shoes

Fill up a bucket or sink with warm water and some laundry detergent, then place each running shoe in the water and allow them to soak.

This might be enough to get rid of any dirt or grime. But if some remains, feel free to gently scrub the stubborn stains using a cloth or brush.

When done, use a clean cloth or sponge dipped in water, then wipe off any suds.

Air Dry

First, let the shoe drip in an empty sink, then re-squeeze to get rid of any extra water. Don’t forget to pull the tongue out.

Dry your shoes in a warm place and stuff them with scrunched white tissue paper or white cotton towels to help speed up the drying process while preventing color transfer.

Next, put your shoes on a drying rack in a well-ventilated space to air-dry.

This will help speed up the absorption of moisture and keeps the shoe of your shoes as they dry.

Additional Reading  – Your guide to the heel to toe drop.

Baking Soda

Last but not least, once the shoes are properly dried out, sprinkle baking soda inside to get rid of any odors or lingering moisture.

Things not to Do To your Running Shoes

The above process is exactly what you need to do to wash and clean your running shoes without much hassle.

Here are some of the things you should never do, though.

• Never put your shoes in the dryer. The high temperature may compromise the glue that holds your shoe together. It may also cause the materials or fabrics to shrink.
• Avoid The washing machine. Tossing your shoes in the washing machine can also damage the fabric and adhesives, shortening its lifespan.
• No bleach allowed. Avoid using bleach or other household cleaning supplies to wash your shoes. Opt for gentle, footwear-safe options only.

Additional Resource – Here’s a list of the best running shoe brands.

How To Clean Running Shoes  – The Conclusion

There you have it. If you’re looking for a simple way to clean your running shoes and keep them smelling—and looking—fresh, then today’s article has you covered. The rest is just details.

Please feel free to leave your thoughts or favorite way to wash your shoes down below.

In the meantime, thank you for dropping by.

Keep running strong.

David D.

“When is the best time to run?”

This is one of the most common questions I get from my clients, readers, and friends.

To be honest, I don’t have the answer.

Whether it’s early in the morning, at lunchtime break, or late at night, virtually every runner has an opinion—or two—on the ideal time of day to log their miles in.

To get it right, here are a few guidelines to help you figure out what running routine times work best for you. Dawn, crack of noon, or dead of night.

Sounds great?

Let’s lace up and dig in.

When Is The Best Time To Run? Morning Running

Here’s what you stand to gain by building a morning running habit.

Good Start

Logging your miles first thing in the morning will jumpstart your day on a positive note.  The endorphins your brain releases in response to exercise can elevate your mood and keep it up long past your 30-minute run.

You’ll also feel a sense of triumph after completing a run, giving you an optimistic outlook for the rest of the day.

Improved Motivation

When you schedule your miles as the first thing on your schedule, it’s less likely that something else will come up and stand in the way of your success.

Of course, don’t take my word for it.

Research shows that people who exercise in the morning are more consistent with their exercise routines than those who sweat it out in the afternoon or evening.

More Burn

Running in the morning, especially on an empty stomach, may help burn more calories for the rest of the day.

Research has shown that people can burn drastically more body fat exercising on an empty stomach.

Just keep in mind that if you’re too hungry and drained, you may lack fuel for full running potential.

Disadvantages

Morning running has its downsides.

Let’s check out a few.

Stiff Body

Jumping from bed to the streets running can feel a lot harder on your body than at any other time of the day. Your core body temperature might be low, your muscles tense, and your joints stiff. This may set the stage for soreness as well as mediocre performance.

Not A Morning Person

This goes without saying, but if you only wake up early in the day when it’s a matter of life or death, then trying to build the morning running habit will be an uphill battle—one that you may lose a few weeks in.

Sleep Sacrifice

Not only will you need to wake up earlier for your one-hour run, but also factor in the time needed for preparing for the run and getting ready afterward. Even a short 20-minute jog .will take at least an hour.

This can lead to sleep deprivation such as inertia, which is feeling groggy for a while upon waking up, as well chronic fatigue and low energy level.

Additional resource – What’s the optimal temperature for running

When Is The Best Time To Run? Running At Noon

Here are a few of the pros of running during your lunchtime break.

Peak Performance

Research shows that human athletic performance reaches its peak around lunchtime.

This is thanks to a host of factors like hormone levels, core body temperature, fuel usage capacity, breathing volume—all of which peak in the afternoon—compared to the morning.

What’s more?

Research out of the Journal of Strength and Conditioning revealed that people tend to perform their best at exercise later in the day, with both endurance and strength topping later in the afternoon.

Nice Break

If your job is too overwhelming, taking a short break to go for a run can help restore your energy so that you tackle the rest of the day renewed.

The run will function as a rest, allowing you to get some fresh air to clear your mind and set up your intentions for the rest of the day.

Safer

Compared to running at dusk, afternoon runs occur when the world is most awake, and everything is bright.  The sun is out. The streets are alive.

That’s why running during this time is the safest.

Additional Resource – Running during lunch break

Disadvantages

Here are some of the downsides of the afternoon running.

Stomach issues

The biggest hurdle when it comes to afternoon runs is planning around your last meal.

You’d need enough fuel to power you throughout your training. But, if you’re still too full from a full lunch, you’ll experience lethargy and stomach cramps.

When Is The Best Time To Run? Nighttime Running

Leading a hectic life from dusk till dawn? Then here are some of the benefits of working out at night.

Stress Relief

Hitting the streets is one of the best ways to help you unwind and blow off some steam.

Nighttime runs do both your body and mind good because they can help you clear your mind from the stresses of problems of the day.

High Performance

In the evening, your body might still be in high-performance mode, which will allow you to perform at your best. But it’s not the case when you are already overloaded at work.

Additional resource – Guide to urban running

Disadvantages

Again, running at night is not without its own challenges, including:

Sleep Disruption

If your runs are challenging enough to leave you especially alert and wired, logging the miles before getting to bed can make it hard to fall asleep.

However, keep in mind that research has shown that exercising at night doesn’t always disrupt sleep—in fact, it can actually improve it when done right.

No Energy

By 8 or 9 pm, you’ve already gone through an entire day of work meetings, shopping errands, commute, and so much more.

All of these may drain you out of energy and make you feel tired and sluggish by the time the evening arrives.

Less Safe

Venturing out when it’s dark means that you’re vulnerable to all types of dangers and risks, especially for female runners.

These include safety concerns, traffic problems, vision obstacles, and higher levels of pollutants in the environment.

Lack of time

Unless you’re a late-night owl and don’t mind going to bed at 2 am, you might be short for the time when running at night.

What’s the answer?

At the end of the day—no pun intended—the best way to stay consistent with your running routine is to schedule your runs according to your individual goals and lifestyle.

In short, the best time for you to run is when it feels easiest for you.

So, when trying to decide what’s the best time for you to run, consider your individual goals and lifestyle conditions. Plan everything precisely, so you could do it during the time slot you choose.

Do you want to get faster? Lose weight?

Tame stress? Or what?

For example, if you want to run your best, perform intervals; for instance, consider scheduling your run during the afternoon.

Looking to reduce stress and unwire? Finish off your day with an easy and comfortable run.

Still unsure? Try running early in the morning, at lunchtime, then late in the evening, then see which you enjoy the most.

Additional resource – How to become a morning a runner

When Is The Best Time To Run?  – The Conclusion

There you have it! If you ever felt unsure about when it’s the best time to run, then today’s post should have provided you with enough answers. The rest is really up to you.

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.