Cross Training For Runners

Whether you’re looking to break your personal record or trying to place in your age group, using 5K pace charts can assist in your efforts.

How come? Simple. The 5K pace tables can help you to instantly determine how fast you’re running in miles and kilometers and how that translates to race pace.

The rest is just details.

Would you like to learn more? Then keep on reading.

Let’s get started.

What’ is A 5K Pace Chart?

First things first, what’s a 5K pace chart, and why is it’s s important?

Also known as a time chart, a 5K pace chart consists of a table that breaks down the time at each mile split (and/or kilometer split) and provides a projected 5K finish time based on running pace.

Why is it important? Determining, as well as practicing, your goal 5K pace before the big day helps, but using a 5K pace chart will give you an extra edge by actually estimating your finish time as well. (Learn more about how long is a 5K in miles here)

For example, if your goal time is 25:00, your average pace will be about 5:00 per kilometer.

This means that you’ll need to complete your first kilometer in around five minutes, then you have to reach the second kilometer 10 minutes in, third in 15 minutes, fourth in 20 minutes, and you should complete the race in 25 minutes.

Check the splits in the table below for more examples.

Here’s more good news. 5K pace charts are easy to use. All you need is an awareness of your overall running pace.

By knowing your pace, you can easily structure your training accordingly to reach your goal. If you have a specific 5K target time for the event, find that target in the corresponding column on the right.

Additional resource:

• Try running a 5K in 30 minutes.
• Running a 5K in 20 minutes or less Plan

The 5K Pace Chart You Need

As far as I can tell, the most reliable way to choose a goal is to use a 5K time chart to project an estimated finish time in line with a mile pace that’s closest to your normal training speed.

The 5K pace chart below divides each mile split for different speeds. You’ll definitely be able to find what works best for you with a range of paces from 4.30 to 15.00 minutes per mile, broken down in 30-second intervals.

You can also use your present 5K pace to choose the pace target for the intervals from the table below. The pace targets are expressed both in mins/mile and mins/km.

Additional Resource – Guide to running pace charts

What’s a Good 5K pace?

Since we are on the subject of 5K pace, let me share some thoughts on what makes a good 5K speed.

A good 5K pace will depend on different elements such as your age, training experience, fitness level, race day conditions, etc.

All in all, a good 5K pace is a speed that challenges your body without breaking it down.

Let me explain more.

Toeing the 5K line for the first time? Try sticking to a pace that you can comfortably keep up throughout the 3.1 miles.

If you already have a few races under your belt, aim for a finish time slightly faster than your previous one(s).

As you get fitter and run more races, up the ante by aiming to run faster than before. In fact, the 5K race is the perfect opportunity to push yourself and strive for your best.

The rest, as the saying goes, is details.

Additional Resources:

What’s A Good 5K Time For A Beginner.

Here’s your guide to beginner running pace

The Runner’s Guide To 5K Pace Charts – Conclusion

There you have it. The 5K race chart shared here is enough to get you started on the right foot and set your feasible target. 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.

Ever wondered what the heel-to-toe drop is all about?

Then you have come to the right place.

Choosing running shoes is tricky. And it’s a personal affair.

Many factors influence your choice, from physiology, training goals, and personal preference. What works for your friend might not work for you.

That said, understanding running shoes is one step in the right direction when it comes to finding the right pair. And one of the most important things to understand about running shoes is what’s known as the heel-to-toe drop.

In this article, I’ll discuss what the heel-to-toe drop is all about and why it matters in running shoes. I’ll also explain how to determine the most suitable drop height for you.

Sounds great?

Let’s get started.

What is The Heel To Toe Drop?

First things first, what is the heel-to-toe drop?

Also known as the shoe offset, heel differential, or HTD for short, the heel-to-drop refers to the difference in height between the heel and the forefoot of an athletic shoe.

Let me explain.

The measurement is taken around the base of the heel and the middle point of the forefoot, and it’s usually provided in millimeters, going from 0 to over 14mm in running shoes.

A drop of zero would mean that heel and the ball of the forefoot would be more or less at the same height as the ground when seated in the shoe.

On the other hand, a running shoe with 15 mm of material under the heel and 5 mm of material under the forefoot would have a heel drop of 5 mm.

In this case, the heel sits ten millimeters higher than the forefoot when wearing the shoe.

Running shoes are also broken down by the level of heel drop they have. The four most common groups you’ll encounter include zero-drop, minimalist, moderate, and high drop shoes (more on this later).

The Purpose Behind Drop Height

The goal behind a shoe’s drop is to limit stress on certain parts of the body by intentionally keeping the foot in a specific position.

For example, the lower drop, the easier it’ll be to land on the forefoot or midfoot while running.

Let me explain more…

Low Vs. High Drops

The lower the drop, the more likely you’ll strike on the forefoot or midfoot.  That’s why some experts recommend runners with chronic knee problems to go for a lower drop shoe to avoid hyperextension and take some of the pressure off the knee.

However, although this takes some of the pressure off the knees, it may put more stress on the lower leg.

After all, the impact stresses have to go somewhere.

Conversely, a higher-drop shoe may work best for runners with lower leg issues, such as in the calves, Achilles, foot, or ankle—while transferring more impact to the knees and hips.

HTD Vs. Stack Height

Before I go any further, let me clearly state that stack height and heel drop are not the same thing.

Stack height refers to the cushioning inside of the shoe between the bottom of the foot and the ground. It measures the distance from your foot to the ground, typically based on the amount of material under the foot.

Stack height can range from minimal to maximal, and this measurement usually correlates with how much cushioning that a shoe has.

That’s why a shoe with less cushioning will have a lower stack height—and vice versa.

Additional resource – Can you run with a broken toe?

It’s Not A Golden Rule

Although heel-to-drop is important, it’s by no means the only metric to consider. It’s actually just one among many.

The shoe volume, structure, firmness, amount of cushioning, as well as your training goals and preferences all have a say. Even if a pair of shoes have raving reviews, it means nothing if they don’t fit your foot.

The Importance of HTT Drop

First things first, I’d like for the record to clearly state that there’s no conclusive scientific EVIDENCE that a shoe’s drop affects overall injury rates.

In fact, the evidence is, at best, anecdotal.

The only research I found is a 2016 study reported by the American Journal of Sports Medicine that tracked 553 recreational runners for six months. The participants were divided into three groups with different heel to toe drop from the least to the most, consisting of:

• Group A – 10 millimeters drop
• Group B – 6 millimeters drop
• Group C – 0-millimeter drop.

All the runners monitored their training load as well as a sustained injury during the six-month period (that involved one or more days of missed runs).

In the end, the injury rate was quite the same regardless of which type of shoe they wore—roughly 25 percent of each group reported a running injury during the experiment.

The main conclusion of the experiment was that injury risk not only depended on the shoes used but also on training frequency.

Occasional runners (those running less than once a week for six months or more of the previous year) had a lower injury risk running in a shoe with 0mm or 6mm heel-to-drop than shoes with a 10mm drop.

For more frequent runners (those running at least once a week or more for more than six months of the previous year), this risk was reversed—as in, they reported fewer injuries when using the higher heel-to-drop shoes.

My Opinion?

Scientific proof aside, I’d still recommend that you pay attention to your shoe’s drop, especially if you have a history of overuse injury.

The HTT drop is the reason why one pair of shoes might feel off, and another might be right for you. Different drop levels are better for different runners.

Range of Drop levels in Running Shoes

There’s a wide range of drop levels in running shoes, from the absolute minimalist shoe to the extremely cushioned ones.

Drop levels are typically broken down into the following:

Zero Drop Shoes – Roughly 0 millimeters

Most shoes within this category are often labeled as “barefoot” shoes as they embody the essence of the minimalist movement. In fact, these have gained a lot of steam after the book Born To  Run by Christopher McDougall was published a few years ago.

It is believed that these shoes mimic how your foot should sit on the ground, as naturally, it lies flat.

In zero drop shoes, the heel and forefoot are on the same plane. They’ve little to no cushion in the heel pad and a minimal later of material between the shoe and the ground.

I’m a big advocate for zero drop shoes, but I won’t recommend them for beginners. These shoes are for runners who have been around the running block for a while and have already developed proper running technique and habits.

If you’re a beginner runner, you’re better off running in shoes that offer plenty of support and cushioning to protect your legs from the impact of the sport.

Some of the most popular brands that make reliable drop running shoes include:

• Topo
• Altra
• Merrel

Low Drop – to 1 to 4 millimeters.

Typically referred to as minimalist shoes, these have a lot in common to zero drop shoes but with a bit more structure—even though they feel very flat to most runners.

The heel sits roughly four millimeters over the toes, which provides a slight forward momentum.

The low drop shoes are for the runner who seeks more of the barefoot running experience but is not yet ready for zero-drop. These also encourage a forefoot or midfoot strike pattern.

Mid Drop  – Around 5 to 8 millimeters

This is the compromise zone.  Shoes within this category are not minimalist neither extremely cushioned.

Mid drop shoes work well for a wide variety of runners, making the typical range for most running shoes.

High Drop – 10 millimeters and above

High drop shoes are your typical stability shoes. In fact, any shoe with a drop higher than ten millimeters is a relatively firm and motion-controlled shoe.

If you have lower leg issues, such as Achilles tendonitis or tight calves, high drop shoes may help.

Shoes within this category send more impact to your knees and hips but are more merciful on the lower legs, including the foot, ankle, Achilles tendon, and calf.

Of course, I couldn’t find any reputable study to back this, but there’s a lot of anecdotal evidence, do so why not give it a try.

To Conclude – The Best Heel To Toe Drop

Since  HTT is a personal matter, there’s no such thing as a magical formula that works in general.

The best way to tell which HTT drop works the best for you is to pay attention to your body.

This is because various heel drops impact various body parts, as I have previously explained.

As a rule, the ideal shoe should feel like an extension of your feet the moment you wear them.

When it comes down to it, heel drop is not a deal maker or breaker.

It’s not the most important factor to consider when choosing running shoes.

Instead, let fit, comfort, and functionality be the main consideration. Find out more about how to choose your first running shoes in my beginners’ guide.

How many miles is 10000 steps? It’s an easy question but hard to answer.

The 10,000 steps per day is a worthy goal to have. Research has shown that it can help you lose weight, get fit, and stay healthy.

But lots of people struggle to hit 10,000 steps every day.

So how far is 10,000 steps in miles, where did that number come from, and how can you actually reach it?

Keep on reading to learn all of the answers—then some more.

How Many Miles is 10000 Steps  – The Exact Answer

The answer to how many miles is 10000 steps in one word is: depends.

There are many variables that affect length—one of the most important ones is stride length.

On average, most people have a stride length of roughly 2.1 to 2.5 feet.

That translates to approximately 2,000 steps to walk one mile—therefore, 10000 steps would roughly equal five miles.

Here’s the thing.

Walking and running stride lengths are not the same. The length of your stride can change once you pick up the pace.

That’s why you’ll be taking fewer than 2,000 steps to run one mile since you’re covering more space on each stride, therefore, you won’t need to take as many steps.

How Many Miles is 10000 Steps – How Long It Takes

This really depends on how fast—as in the intensity of steps—you’re going.

On average, you can take up to 100 steps per minute for mild intensity, take roughly 130 steps or more for vigorous activity. Step intensity matters.

But all in all, expect to take around 1,000 steps in ten minutes. This is likely faster than you’d walk through the grocery store but definitely slower than if you were deliberately walking fast because you need to use the bathroom.

At a pace of three miles per hour, it will take you roughly one hour and forty minutes to take 10,000 steps.

10k Steps in Miles – How to put this into perspective?

The average person takes about 4,000 steps a day—this means that you’d need an additional hour of walking to reach 10,000 steps per day.

If you’re walking at a moderate intensity, expect to reach the 10,000 steps within 100 minutes.

If you walk fast, it should take you more no more than 80 minutes to reach 10,000 steps.

Is 10K Steps Per Day Worth it?

Of course, it is.

Walking is an awesome exercise.

It’s convenient, easy to do, keeps your heart healthy and can be almost done anywhere and at any time. It also helps you get in shape without increasing injury risk.

What’s not to like, really!

Most health experts recommend getting at least 150 to 300 minutes of moderate exercise per week.

And, brace yourself, according to the CDC, walking at three mph is considered a moderate level activity.

Additional Resource – Your guide to TDEE Calculator

How Many calories do Walking 10000 Steps Burn?

Not that much, but enough to pile up over time.

And there’s no exact answer as it really depends on many variables such as your body weight, fitness level, walking pace, terrain, and so much more. Check this steps to calories calculator for more.

The following chart details calorie burn as it relates to walking speed

Keep Track

The best way to monitor your daily step count is by wearing a pedometer or fitness tracker that tracks your daily steps.

But to make it work for you, you’d need to build the habit of daily use. Put on the tracker the moment you wake up in the morning and use it until bedtime.

Next, record your count in a notebook or journal. Some apps already feature a built-in journal to monitor your progress.

You’ll know your average daily steps by the end of the week. Just don’t get shocked at how many, or few, steps you log in each day.

Additional source – Here’s the full guide to average stride length.

Increasing Your Daily Step Count

At first glance, five miles may seem daunting but fret no more.

There are many simple measures you can take right now to build a daily 10,000 steps habit.

These include:

• Take walking lunch breaks
• Have a walk date
• Take regular breaks from work by walking around
• Do more house chores
• Go shopping
• Use a step counter
• Take your partner or kids or pet to walk with you
• Use the stairs instead of the elevator
• Plan a walking meeting
• Window shop
• Park further from your office
• Hike on weekends
• Walk to your playlist

Additional resource – How long does it take to walk five miles

Conclusion

So how many miles in 10000 steps? I believe you already have the answer now. 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.

David D.

Not losing weight while running and exercising in general? Then today’s post should provide some answers to what’s keeping your progress from reaching your full potential.  sheds plans 

Would you like to make running, or any other exercise plan, a daily habit in your life? Then the following infographic should get you started on the right path. The rest is just details, as the saying goes.

If serving size is a confusing topic for you, then you have come to the right place.

In today’s article, I’m delving into some of the ins and outs of serving and portions, today I’m sharing with you this ultimate guide to portion sizes.

By wrapping your head around serving sizes and how much food you need every day, you’ll be one step closer to eating much healthier.

I‘ve also provided you below with plenty of examples of what represents one serving of common foods by comparing serving size against different everyday objects to keep in mind as a visual reminder.

Portion Size Vs. Serving Size

Choosing the right foods with the right amounts means consuming portions that are proper serving sizes.

But that’s no excuse to confuse the terms portion and serving. Although these are usually used interchangeably, they do not mean the same thing.

So, what’s the difference?

Portion size is how much food you choose to eat in one sitting, whether in a restaurant, from a package, or in your own kitchen. So, it could be a large amount or a small amount.

Examples include a plate of chicken breast or a handful of nuts.

Portion size is 100 percent within your control. Just keep in mind that many foods may come as a single portion but actually contain multiple servings.

On the other hand, a serving is how much food and drinks recommendation for one sitting.

Servings are found listed on a food nutrition facts label. These are what the USDA uses in the healthy eating guidelines and daily intake recommendations based on the average amount a person should consume in a single sitting.

Good examples of an average serving include a bowl of cereal, a slice of bread, a medium-sized potato or banana, etc.

Measuring serving size might seem complicated, but it’s not rocket science.

Below you’ll find practical examples of what represents one serving of common foods and drinks.

The Ultimate Guide For Serving Size

Carbohydrate

A typical carbohydrate serving is roughly 15 grams. Keep in mind that the grams refer to the amount of carbs in the serving, not the tangible weight of the food.

The Exact Breakdown

Carbs are a powerful source of energy and must be included in any runner’s diet.  In fact, they should make 50 to 65 percent of your total calorie intake.

How Much

Specific needs vary depending on your training intensity, energy needs, gender, age, etc.

For example, if you require 2,400 calories daily, 1200 to 1400 of your calories should come from carbohydrates.

Vegetables

Vegetables are a major source of healthy carbohydrates.

One serving of raw leafy veggies should be roughly the size of a small fist or a baseball. This might be a lot smaller than most people think.

In general, a serving of vegetables equals:

• Half a cup of raw or cooked vegetables
• ½ cup of vegetable juice.
• ½ cup (or 4 ounces) of vegetable juice.
• One cup of raw, leafy greens.
• Half a cup (125mL) of fresh, frozen, or canned fruit or vegetable.
• Half a cup of cut-up vegetables
• One cup (250 mL) of leafy raw vegetables.

 Fruits

Another major source of healthy carbohydrates is fruits.

One medium piece of fresh fruit is roughly the size of a small fist or baseball.

In general, one serving of fruits is the equivalent of:

• One piece of medium-sized fruit.
• Half a cup cut-up fruit
• Half a cup of fruit juice.
• Half a cup (125mL) of canned fruit
• 1/4 cup of dried fruits.

Recommended Intake

Three to four servings a day

Grains

Grains are the small, hard and edible seeds that grow on grass-like plants called cereals and are harvested for human or animal consumption.

And by far, cereal grains are the world’s single biggest source of food energy.

One serving of grains is equal to:

• One slice of bread – the size of a CD case
• One ounce of uncooked rice or pasta.
• 1/2 cup of cooked pasta, rice, or cereal—the size of a computer mouse.
• Half a cup of cooked pasta, rice, or cereal.
• One ounce of ready-to-eat cereal
• Half a cup of popped popcorn.

Proteins

It’s no longer a myth that proteins are the building blocks for the production and growth of muscle, bone, skin, and hair, performing a host of vital functions in the body.

Common sources of protein, including meat, fish, poultry, eggs, legumes, and nuts, are typically measured in ounces.

How much?

Again, protein needs vary from one person to the next, depending on activity level, health, fitness goals, etc.

However, as a runner, shoot for 0.5 to 0.7 g of protein for every pound of body weight per day. This is plenty to keep your body in great shape.

Keep in mind that one serving of cooked meat—roughly three ounces—is the equivalent of a bar of soap.

The Exact Breakdown

Typically, 20 to 25 percent of your daily caloric intake should come from protein-rich foods and drinks.

A runner consuming a 2000-calorie diet per day should aim for at least 400 to 500 calories coming from protein a day. This is equal to 100 to 120 grams.

To make the most out of, consume 30 to 35 grams of protein on every meal, depending, of course, on your schedule, eating menu, and personal preferences.

To do that, you’d need to consume one of the following:

• Five eggs whites
• 100 to 120 grams of meat or fish
• One serving protein powder
• 250 grams of firm tofu
• Two hundred grams of cottage cheese.

For more on the importance of protein for runners, check my full guide here.

Meat and Fish

A major source of protein is meat and fish.

As a general rule, the go-to serving size for any variety of meat or fish is 3 ounces.

Instead of relying on the scale to figure out portion size, the best visual indicator of this amount is about the size of the palm of your hand or the size of a computer mouse.

Just keep in mind that a 3-ounce serving of meat is equal to roughly 21 grams of protein.

In general, one serving is the equivalent of:

• One ounce of cooked meat, fish, or poultry.
• One egg (or two egg whites)
• 3 ounces. Of cooked poultry or meat.
• 3 ounces. Of cooked fish or seafood.

Dairy

Another major source of protein is dairy. This refers to a group of foods made from the milk products of animals, primarily cows, sheep,  and goats, or produced in the mammary glands.

In general, a cup of fat-free milk or yogurt is roughly the size of six stacked dice or a baseball. Low fat or low sugar milk is not necessary but shoot for plain pure milk and dairy products.

One serving stands for:

• ½ cup of ice cream
• One cup of milk
• One cup of yogurt
• 1/2 ounces of natural cheese.

Nuts & Seeds, Beans, and Legumes

The rest of your protein intake should come from legumes, beans, nuts, and seeds.

In general, one serving equals to :

• ¼ cup of cooked tofu or beans.
• One tablespoon of peanut butter.
• ½ ounce of seeds or nuts.
• 14 shelled walnut halves
• 24 shelled almonds
• 16 cashews
• 28 peanuts
• 45 pistachios
• 80 pumpkin seeds.

Recommended Intake

Five to six servings per week. Eat in moderation if you have gout issues.

Dietary Fats

Dietary fats are the third pillar of a well-balanced and healthy diet. The good fats—typically in liquid form or derived from plants or nuts—play a major role in all bodily functions, such as metabolism, cell functioning, etc.

One teaspoon roughly equals a single serving of fats and oils.

One visual cue to keep in mind when consuming butter is the size of your thumb. That’s roughly the equivalent of two tablespoons.

The exact breakdown

Aim for as much as 15 to 25 percent of your daily calorie intake coming from healthy sources of dietary fats.

As with everything else, these recommendations are not written in stone. So feel free to re-adjust according to your fitness level, personal needs, and exercise intensity. Make sure you’re consuming the right kinds of fats—the monounsaturated fats and omega-3 polyunsaturated fats—you don’t need to worry bout the rest.

For example, if you’re having 2400 calories per day, roughly 500 should be dietary fats. That translates to 60 to 65 grams of fat.

The only exception is if you’re on a keto diet. That’s a different story for another day. Find the complete guide to ketogenic eating here.

One serving of healthy fats equals to:

• Eight olives
• One tablespoon of olive, sunflower, sesame, canola, or peanut oil.
• One tablespoon of salad dressing
• One tablespoon of low-fat mayonnaise
• ¼ of a medium avocado
• One tablespoon of peanut butter
• ½ ounce of nuts or seeds
• Two tablespoons of flaxseeds
• Three ounces of fatty fish—such as tuna, salmon, or mackerel. Great source of omega-3 fats.

Balanced Eating Demystified

To eat a balanced diet, opt for healthy sources from these six different groups.

The main food categories include vegetables, lean protein, fruits, whole grains and starches, fats and oils, and dairy products.

Eating healthy and minimally proceeds items from each food group is crucial for ensuring a well-rounded, nutritious, and healthy diet.

Your Main Meals – The Ideal Plate

As a rule of thumb, your main meals should be:

• They should make ½ of your plate. Or the equivalent of two palms of veggies with each meal.
• 1/4 of your plate should be high-quality, complex carbohydrates, such as brown rice, whole grain pasta, potato, quinoa, etc. Shoot for two to three cupped hands of carb-dense foods with most meals.
• It should make up the remaining ¼ of your plate. High-quality sources include lean meat, poultry, eggs, and legumes. That may translate to two palms of protein-dense foods with each meal.

In other words, fill one-fourth of your plate with carbohydrates, one-fourth with lean protein, and the remaining half with vegetables.

Conclusion

There you have it!

Now you know the basics about serving size for healthy eating, then today’s post should get you started on the right foot. The rest is 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.

*This post may contain affiliate links*

Compression socks has conquered the running world.

In fact, the item has become a must-have item—for recreational and elite runners alike.

Have doubts? Then simply look around any running event, and you’ll, definitely, see more than a few runners not only in compression socks but also calf sleeves  or arm sleeves.

But do these compression socks actually work? Or are they nothing but hype?

Here’s the truth.

According to research, and my own experience, running while sporting compression socks may bring more than a few health benefits, such as improving blood flow, speeding up recovery, preventing injury, and so much more.

In this article, I’ll delve into some of the main benefits of compression socks how to offer as well as share a few tips on how to make the most out of them.

Sounds great?

Let’s get started

How Do Compression Socks Work?

Compression socks consist of sport stockings that are specifically designed to gently squeeze the lower legs.

The socks are made with stretchable materials that apply gentle pressure over the lower leg muscles to improve blood circulation, prevent the formation of blood clots and reduce pain—allegedly, of course.

The further the muscle from the heart, the greater the pressure. This means that the compression is higher around the ankle than it is around the knees.

By squeezing the muscles, the socks help your veins push blood back up the legs and towards the heart—where it gets re-oxygenated—then back again. Oxygen (along with nutrients) is what keeps your running machine tagging along—and blood is the vehicle of delivery.

Here’s the full guide compression socks for running.

Are Compression Running Socks Worth it?

Now that you know a little bit about running socks, let’s discuss if they’re actually worth it.

Scientific proof aside (and there’s plenty of it), I believe that compression can help—and they do help a lot.

They might not be the answer to all of your running prayers, but they’re actually a step in the right direction.

Let’s look at how these compression socks actually help.

1. Improved Recovery

This is the main reason runners love compression gear—and the selling point for most compression gear companies.

Here’s the oversimplified explanation.

Running is an intense, high-impact exercise that takes a toll on your muscles, the reason you experience post training soreness (and pain).

Here’s the kicker. Compression socks improve blood flow in your muscles. This, in turn, may help repair them faster, so you’re ready for your next workout. The improved circulation also helps to reduce your lactic acid buildup.

In other words, improved blood flow leads to faster recovery.

2. More Stability

Compression socks apply graduated pressure to the muscles of your lower legs, which provides additional support. This, in turn, reduced vibration and damage during training.

This can help you prevent muscle pain—both during and after training. What’s not to like.

Additional resource – Compression pants for running

3. Reduce DOMS

Delayed onset muscle soreness is a part and parcel of a runner’s life—especially those who love to push themselves.

Here’s the truth. Any type of exercise is bound to damage your muscles—running is no exception. This is the reason foot pain and other annoying issues are common among runners, especially those who are not yet adapted to the high impact—and might require a longer recovery time.

What’s more?

By improving circulation to your muscles, compression socks may help limit water retention and swelling that may contribute to soreness and pain.

Additional resource – Your guide to running compression arm sleeves

4. Less Swelling

For a long time, compression socks have been used to limit swelling in the feet and ankles.

They help manage spider and varicose veins in people who stand all day, like teachers, nurses, waitresses, or anyone engaging in activities that put constant pressure on the feet. Runners who experience this should pay a visit to a varicose veins doctor.

If you do any type of endurance training, you’re likely spending extended amounts of time on your feet; therefore, trying out compression socks might beneficial.

Additional Resource – The benefits of running

5. Prevent Injury

Running and overuse injuries go hand in hand. In fact, surveys report that roughly 80 percent of runners get injured at least once a year. That’s a staggering number.

Anything you can do to mitigate your injury risk is surely welcomed.

One way to help you sidestep overuse injuries, besides training properly, getting the right shoes, using proper technique (and all that), is to use compression gear.

With a mix of improved circulation and greater pain relief and protection, you’ll more than likely decrease your injury risk.

In fact, sporting compression socks may help with lower leg injuries such as shin splints, calf strains, and Achilles tendonitis.

I hate to sound like a broken record, but the improved recovery rate also means sustaining fewer injuries—since some overuse injuries can be blamed on lack of recovery.

6. Provide Protection

If you do lots of trail runs through grassy and woody areas, compression socks might be a great addition to your running gear.

The stuff can help protect your legs from abrasions and scratches while you go for a run on technical, treacherous trails. The socks may also prevent your skin from contact with plants like poison ivy, which can be quite annoying.

7. Warmth

If you’re just like me and love to wear running shorts when logging the miles, then compression socks are a great addition, especially when the weather is hot.

Compression socks also help in colder weather. They can help keep your lower legs warm even in the coldest temperatures and protect muscle strains.

Additional Resource – Here’s the full guide to calf compression sleeves for running

How to Choose the Right Compression Socks

Before you go ahead and buy your first (or next) compression sock for running, make sure to keep in mind the following:

• Get the right size. Measure your calves for proper sizing.
• Get the right fit. Too loose stocking defeats the purpose of getting a pair, while too tight will likely cause more harm than good.
• Choose graduated—lower pressure at the knees and progressively higher pressure down to your toes.
• Just like running shoes, the socks have to be comfortable—or, you aren’t going to wear them, especially during long runs.
• Don’t buy white. They get dirty super fast. And you don’t want that.

My Recommendation

Over the past few weeks, I’ve been trying CopperJoint compression socks, and I’m in love.

The socks were designed for runners in mind and help reduce the natural vibration associated with high-impact exercise—running is no exception.

CopperJoint compression socks are easy to wear. The toe seam is smooth, and the stocking are made with anti-microbial materials. It takes many a use for them to get stinky.

Conclusion

Although compression socks may not turn into the fastest runner on the block, they’re efficient enough to give a small competitive edge—and sometimes, that’s all you need to take your performance to the next level or break a new personal record.

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

In the meantime, thank you for dropping by.

Whether it’s the Spartan Death Race, the Tough Mudder, or the Ultra Beast, mud runs races are gathering steam like no other sport.

The fitness craze around them has been relatively new to the racing circuit. But the sport has been around for millennia. In fact, mud racing can be traced back at least to the early Greek (Olympic Games, duh!) and Roman times.

In this article, I’ll share with you a few training tips and guidelines on how to do mud runs right.

By the end, you’ll have all the tools you need for a successful mud running experience.

Sounds great?

Let’s lace up and dig in.

What is A Mud Run?

Mud runs are basically an obstacle course infused with a swampy and grueling terrain of 5K or longer. They’re the perfect combo of whimsical fun and physical exertion. Not only for runners but also suitable for anyone who wants to test their fitness skills.

Typically hosted in the breathtaking countryside in stunning locations, mud runs challenge you to outrun your competition while also finding your footing through mud and plenty of obstacles along the way.

These events will put your endurance, strength, and resolve to the test with physical and mental trials. It contains adventurous and slight military-inspired challenges.

A typical mud run course ranges from 3 to 12 miles.

Some events feature plenty of gut-busting obstacles, including greasy monkey bars, balance beams, mud crawls, mudslides, muddy hills, mud-covered inflatables, smudgy pits, mud fights, and other hurdles and — you guessed it — plenty of muddy water—but rest assured—all are challenging and fun.

Is it torture? The stats say differently. As it turns out, in 2011, about one million people registered to participate in obstacle racing events in the United States alone.

For instance, the number of Tough Mudder participants has increased from 50,000 in 2010 to over 150,000 in 2011, and it’s expected to reach up to 400,000 participants in just this event worldwide.

How To Train For A Mud Run

Preparing for a mud run requires a diverse range of fitness skills—strength, explosive power, and cardiovascular endurance. If you fall short on any of these elements, then you are surely going to struggle on the big day.

Unlike training for marathons and long-distance events, which focus solely on cardiovascular endurance, the ideal mud racing plan targets every aspect of functional movement.

In plain English, to race competitively in mud runs events, you need to be a well-rounded athlete. You’ll need all the major components, strength, speed, stamina, mobility, and flexibility.

To build total-body strength, you need to strengthen your core—midsection of your body, low back and sides, your upper body—especially chest and arms, and the lower body—mainly your legs.

In other words, you need to work on strengthening all key muscle groups to be able to undertake the muddy terrain.

Total-body, functional exercises, in lieu of concentration, isometric exercises, are the way to go for boosting strength while increasing mobility and endurance.

Cross-fit workouts and other functional fitness programs are the way to go. This type of training simulates the complex movements you’ll encounter on the racing course, which can set you up and ready for success.

Your workouts must target the specific skills and movements that you need to overcome the obstacles while also upping your overall coordination and stamina.

Fortunately, you don’t have to ditch your regular exercise routine to include obstacle race training.

Instead, integrate these obstacle-specific workouts into your regular training program.

Endurance

Building endurance for mud runs requires a different approach than the average 10K or the marathon.

The typical mud run course is riddled with muddy trails and military-inspired obstacles.

So it’s no smooth ride.

Although most mud runs aren’t marathon distance long, you’ll still need that basic cardio power to cover the whole course.

At the very least, you should be able to run five miles at once without passing out. Work it up to eight to 10 miles before race day if you’re really serious.

The lengthier the race, the more endurance you need to build.

Here’s what you need.

Speed Work

Build stamina for the mud run by doing plenty of interval running workouts because these races tend to take place in full-out-efforts or intervals, switching between running and the obstacles.

Perform 400m sprints at 80 to 90 percent of maximum effort with a 90-second to one minute of recovery between each interval. Aim for at least eight sprints in each session. One session a week is enough.

Hill Training

To improve your anaerobic threshold,  include one to two speedwork sessions in your training program.

Do some hill training. It will help you build that lungpower and killer lower body strength you need to overcome obstacles like the stairs and the steep inclines between obstacles.

Find the steepest and nastiest hill that takes 30-second to one minute to climb and sprint to the top at maximum effort. After reaching the top, jog down slowly, recover, then repeat six to eight times. If this is your first time, choose the safest spot to let your body get used to it and avoid injury.

Shoot for one session per week.

Long Runs with Bodyweight Exercises

Some mud runs can extend up to 10 miles or even more. So if you can’t run that far, you need to start getting in some long runs. In fact, don’t start any serious mud run training if you can’t run pain-free for an hour at a time.

On the weekend, hit the trails and run for at least 90 minutes at an easy pace. And every 20 minutes, stop and do:

– 20 lunge-steps

– 20 push-ups.

– 20 air squats

– 20 burpees

This is important in order to stay on the move in an exhausted state, which, in turn, improves your muscular endurance—what’s needed to conquer the obstacles on the big day.

Run Outdoor

Since all mud races take place in natural environments, it will only make sense if you train outdoor. You’ll improve your control under natural conditions instead of when you exercise in the comfort of the indoors.

Trails are the perfect venue. So be ready to run muddy hills in the cold morning, and also practice some running in wet clothes and wet shoes to simulate real racing conditions.

Total Body Strength

Endurance is just one piece of the puzzle. The obstacles will expose any weaknesses in your game, especially your total body strength.

So how do you properly build strength for mud runs?

Choose compound lifts that target multiple muscle groups like pull-ups, push-ups, dips, standing overhead presses, bench presses, deadlifts, and squats.

You will also need to improve your agility and athleticism. Exercises such as jump squats, kettlebell swings, box jumps, and burpees are ideal.

Your grip strength matters too. Do plenty of kettlebell swings and other exercises that work on your grip strength.

The dynamic strength workout:

Five sets of 30 bodyweight squats, 30 mountain climbers, 20 push-ups, 20 lunges, 15 burpees, and ten pull-ups.

Take as little rest as possible between each move. Keep your heart rate firing throughout the session so you can build strength and endurance at the same time.

The agility and speed workout:

Three sets of 20 kettlebell swings, 20 box jumps, 20 med ball slams, 20 jumping burpees, and 20 jump squats.

Perform each exercise in a successive fashion. Rest for 30 seconds between each move and for two minutes between each set. Use weights that are challenging, but keep good form throughout the workout.

The total body strength workout:

Five sets of 10 back squats, ten bench presses, ten deadlifts, and ten chin-ups.

Back squats, bench presses, and deadlifts are performed at bodyweight. Take less than 30 seconds between each exercise and as much rest as you need between the sets.

Advanced Mud Run Bodyweight Routine

To simulate real-race conditions, try the following routine

• 10-15 military Push-ups
• Bear Crawl 15-25 yards
• 10-15 Squats
• 8-10 Pull-ups
• 10-12 Burpees with a jump
• 20 Spider Lunges

Repeat the set 3-4 times, depending on your fitness status and training goals. And always remember to start the workout with a decent warm-up and end it with the right cool down.

The weekly training plan 

• Monday – The total body strength workout
• Tuesday – Sprint workout
• Wednesday – The agility and speed workout.
• Thursday – Rest or short recovery run
• Friday – The dynamic strength workout
• Saturday – Long trail run or long run with bodyweight exercises
• Sunday –  Rest

Mud Run Racing Tips – How To Have A Successful Race

Now that you’re prepared for the race, let’s look at a few measures to help you get the most out of the event.

Pick the right race

Remember that the race gonna be more challenging than usual. Before booking for a mud run event, make sure to keep in mind the following:

• Your fitness level:Many mud races have a 90 percent or more finish rate. However, if you’re a newcomer to endurance sports or really out-of-shape, you need first to get your fitness in check before embracing the mud racing madness. For that, try out the training program outlined below.
• Know the risks.Mud racing is no easy walk in the park. Expect discomfort, pain, disease/infection (muddy waters are not that clean!), hyperthermia, and other health troubles. So it’s always better to know what you’re getting into and learn how to play it safe. Always check your injury history or risk factors that might cause trouble during the event.
• Pick the right distance:Most Mud Runs are 5K, but they can stretch up to 10K, half-marathons, and even more with varying degrees of obstacle and difficulties. Choose a distance that fits your fitness skill and keep your ambitions realistic; otherwise, expect to be overwhelmed and bedazzled by the arduous course.
• Set clear goals.Whether you’re in it for fun or competition, getting clear on your racing goals is a must. Nevertheless, almost every race is going to be a good time, but also pushing up the ante helps you evolve and become a better athlete. Never apply for race only to follow the trend.
• Consider the cost.Mud racing prices vary by location and level of competitiveness. However, the rule of thumb is ‘the sooner you sign up, the lower the costs. The latter can vary from $50 to $200, so make sure you’re getting the most bang for your buck.

Get the Right People

Most mud runs are much more of teamwork than a solo effort. In fact, camaraderie is at the heart of these events’ ethos.

Pick your teammates wisely, or get yourself a crew of awesome friends. The typical team size is between six to 10 people.

Put your team together way ahead before the event so you can help each other through workouts. Group training improves performance and consistency like nothing else.

Can’t get anyone to join? Worry no more as you’ll end up teaming up with a group at the first obstacle—even if you are not a people person.

Get the right shoes

As you are going to spend a lot of time on trails, grassland, and slippery mud pits, the shoes you are going to race in are going to be a big part of your success.

Your racing shoes ought to be well-fitting athletic models in order to avert blisters and other problems.

Minimalist shoes are some of the best choices.  These often feature less padding on the bottom and most likely be made of fabric that does not hold on to excess water or mud.

Dress right

Though most mud runs events have no specific dress code like other races, what you put on the big day can be a deal maker or a deal-breaker.

Opt for the wrong clothing choices, and you will end up slowing yourself and wasting lots of valuable energy.

During the race, you’ll get wet, even at some point, fully submerged, and it’s gonna get very cold.

Dress the part by putting on synthetic fabrics that wick away moisture and fit closely to the body to reduce chafing.

The general rule of mud racing clothing is less is better. The fewer the items, the less mud to cake onto. It might even be better to go shirtless if possible.

Think swimwear. This type of attire not only dries faster but also provides better mobility.

Avoid cotton at all costs since it will do nothing by soak up the water and mud, weighing you down, and keeping you cold.

You can even go shirtless if that suits you and depending on the temperatures since mud run events take place all over the country, and temperature and race conditions may vary.

Hold’em Tight

During the race, your feet will get slippery and drenched in muddy water, thus so you risk losing your shoes on the course.

That’s why you should tie your shoes tightly. You can also duct tape the top of your shoes to your ankles, but also make sure to leave enough wiggling room for your toes; otherwise, expect pain, even injury.

Pre-race Nerves

Pre-race nerves can make mud racing difficult, but as soon the even takes off, most nerves should melt away in the first mile. But, to keep those pre-race nerves at bay, I’d recommend that you visualize every aspect of the race, from the starting point to the finish line.

Race smart

Slow and steady wins the race. This may sound like a cliché, but only because it’s true. Going full throttle from the get-go will only leave you burned out and upset. Instead, start slow and speed it up gradually—the same strategy you’d follow during any other race.

Handle obstacles properly

Learning how to overcome the obstacle properly can both help you in terms of performance and fun. For this reason, you’d need to be well prepared.

Here are some helpful hints to help you overcome some of the most common obstacles on a mud run course.

• Mud pits.The best way to get through them is to run towards the edges at maximum speed. Running through them may slow you down as heavy traffic can cause the middle to be the deepest and difficult to tackle.
• Barbed wire.Instead of going military-style, try rolling sideways instead of head-on.
• Bear crawl instead of crawling on your knees.

Conclusion

There you have it! If you’re serious about training for a mud run, then today’s post should be enough to get you started on the right foot. 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.

Thinking of running your first marathon? Then you have come to the right place.

The marathon is a beast of a race and a difficult distance to master. It requires a lot of commitment, discipline, and time. This can crush anyone and is the reason so many runners gave up on their marathon goals early on.

But fret no more. My friend, I got you covered. It might seem hard, but you’ll get there sooner or later. It’s achievable!

In today’s post, I’m sharing a few training tips that will help you get the most out of your marathon training.

Build up to it

Having the right mileage base is the backbone of efficient and pain-free marathon training.

To be race-ready, aim to run four to five days a week with a minimum mileage of 20 miles before doing any serious marathon training.

What’s my best advice? Of course, work up to it as a newcomer to endurance by doing plenty of shorter distance events.

Once you have a few races under your belt, start serious training. Keep in mind that most marathon training plans range from 12 to 16 weeks.

Give It Three Months

Now you got the base. Keep in mind that there ain’t nothing as an overnight success. It takes time, patience, and lots of trial and error to get to where you want to go.

So how do you make sense of out it?

In general, you’d need to train for at least 12 weeks to be race-ready—especially if you’re a newcomer to endurance training.

The three-month period is long enough to safely build up endurance and conditioning, but not so long that your motivation will start to wane off.

So what’s the safest way to increase mileage?

That’s where the 10 percent rule comes in handy. Don’t force yourself even if you felt that you could do more. Abide by the “don’t bite more you can chew.”

Aim to gradually build your weekly mileage up to 40 miles over the three months leading up to race day.

Additional Guide – What’s The Fastest Marathon Time?

Fuel your Efforts

Proper marathon training isn’t just about the miles. You also need to get your diet up to speed.

The fact is, your nutrition is as much as important as your training plan.

To fuel your training, bulk up with high-carb, low-fiber foods (pasta, bread, grains, etc.).

Eat also plenty of good fats (avocados, oils, nuts, etc.) and lean protein (fish, meat, and chicken). Have more water and electrolytes; and more calories for endurance training.

Additional resource – Can you run a marathon on keto

Time Your Nutrition

Don’t ignore your post-workout diet.

Consume a carb-protein drink, such as a recovery sport shake within the recovery window—the hour following a workout.

Some example of good pre-run options includes a banana, bagel with peanut butter, or an energy bar.

I’d also recommend that you experiment with various types of fuel on your training days to see which ones work the best. Then choose to follow the same fueling strategy during the race itself.

What’s more?

Stay well-hydrated. Make sure also to drink plenty of water. Carry your water for long runs to keep you well hydrated.

Sidestep Injury

High mileage exposes you to injury. No matter how careful you are.

How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for It’s Okay. Proceed with caution.

What’s more?

Follow the 10 percent rule at all times, work on developing proper running form, and aim to build a strong to help you dodge injury and stay on track.

Build Your Long Runs

Whether you’re looking to finish your first marathon or want to pull off a sub-3:00 event, long runs are key.

Other sessions—recovery runs, marathon-pace runs, and speed work—are also important but not as vital as the long run.

Here’s why.

Long runs help your body adapt to extended periods of running. They simulate real marathon running conditions, which helps to physically and mentally prepare for tackling the 26.2-mile beast.

Once you’re a few weeks in, start building up your weekly long runs. These should be performed once a week, extending the session by a mile or two each week.

Your first step? Start with a distance that you can run with ease—say eight miles—and then progressively build it up.

On the third or fourth week, scale it back by a few miles so as not to risk injury or burnout.

For example, you might run 10 miles on Saturday, 11 miles the next, then 12 miles, and then ten again before moving to 13 or 14 in the fifth week.

So how long should your long run be?

According to experts, build it up to 20 miles a session, but at a pace at 60 to 90 seconds per minute slower than your goal marathon race pace.

Complete at least six long runs (about 20 miles each), the last of which should be roughly two to three weeks before the event—during the start of what’s known as the taper period.

Additional resource – Guide to Marathon Des Sables

Taper Right

The few weeks leading to your race day are most vital.

That’s why all good marathon-training plans have a “taper” period. During the period, you taper or reduce your training volume.

This latter phase of training helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry.

This is how:

• Three weeks out:Do your last 20-mile run three weeks before the marathon. Consider your last run as a “race rehearsal” for the event. Run it as if you are running a real marathon race and execute your nutrition and hydration plan, too.
• Two weeks out:Reduce your training volume to roughly 40 to 50 percent. Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
• One week before the event: Cut your mileage to one-third of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week. Make surethat you’re soreness- and pain-free in the three days before the event.

Beyond The Marathon

You just finished a few marathons and feel like you’re ready for more challenges? Go ultra.

These ultra beasts will push your body and mind to the breaking point. So only consider stepping in after competing in a bunch of marathons, obstacle course events, and other endurance races. Your inner game plays a huge role in ultra events. So be careful.

Note: If you have already crossed the finish line on some of these races, then congrats, and I urge you to email me because I really want to learn more about the training you went through in order to get ready for these crazy events.

1. 
   

   Marathon des Sables

Also known as “Marathon of Sands” in English, This crazy race takes place in the breathtaking Moroccan desert in North Africa and is one of the cruelest footraces on Earth. It’s also one of the well-organized multi-day endurance events in the world, but don’t worry, it’s not a death sentence, so it’s still within reach.

What to expect

The MDS is a 6-day race that will test your endurance as you make your way through a 154-mile hellish trek under some of the most inhospitable conditions on the planet. So this race is not really for the faint-hearted.

During the event, you have to run the equivalent of a full marathon each day of the race on the sand in hellish desert temperatures. Plus, it’s a self-sufficient race. So participants have to carry their own supplies and the necessary items for desert survival. Make sure you’re really ready for this so you won’t waste your money, or God forbid, get lost in the desert.

2. 
   

   The Jungle Ultra

The Jungle Ultra Marathon is a 140-mile race from The Andes to the Amazon. The racecourse consists of tough jungle trails, mountain roads, and village tracks as participants lead their way down from 10500 ft in the Cloud Forest to Amazon Jungle below.

What to expect

This endurance event will have you partake in a five-stage race covering roughly 140 miles through the humid and merciless Peruvian jungle, wetting your feet in 70 tropical rivers and streams before you reach the finish line.

It’s not all. You are expected to make it through the jungle while carrying your own supplies, a hammock to sleep in, and fight off hordes of hungry bugs and temperatures in the ’90s. MacGyver’s survival ability required.

3. 
   

   Badwater Ultramarathon

This is one of the grandfathers of the modern ultrarunning craze. This even goes way back to the mid-’70s, and it is, still, one of the toughest and most challenging footraces on earth.

What to expect

During the event, you will have to cover a 135-mile through Death Valley, the hottest spot in the U.S,  during July, the hottest month, so expect scorching temperatures over 125 degrees.

The race kicks off below sea level, then climbs up to 8,300 feet to the trailhead at Mountain Whitney.

4. 
   

   Antarctic Ice Marathon

People pay good money to compete and run in the Antarctic Ice Marathon, the only official marathon run on mainland Antarctica and is a member of the Association of International Marathons & Distance Races (AIMS).

Taking place at 80 degrees south, just a few hundred miles from the South Pole at the foot of the Ellsworth Mountains, the Antarctic Ice Marathon also is the world’s southernmost marathon.

What to expect

This is a truly Antarctic challenge with conditions comprising ice and snow, with average temperatures between 0 and -10 degrees F. Plus, the whole event takes place at an altitude of 2300 feet. Getting adapted to the heat changes is key for avoiding massive heat loss.

5. 
   

   North Pole Marathon

On the other side of the planet, the North Pole marathon has been recognized by Guinness World Records as the most northernmost marathon on earth.

What to expect

The North Pole marathon takes place at Russia’s Bareno Ice station in the geographic North pole and will have you running across Arctic ice on the top of the world. You’ll be mainly racing on 6 to 14 feet of ice— the only barrier between you and the salty Aortic ocean below—to complete 26.2 miles in one of the remotest parts on earth.

1. Hardrock 100

If you are into mountain races, then this one is for you. The Hardrock 100 takes place in San Juan, Colorado, and is held each July since 1992.

What to expect

The Hardrock 100 is the premier ultra mountain race, with an average altitude of roughly 11,100 feet above sea level, the highest point reaching over 14,000 feet atop Handles peak. The racecourse circles around the San Juan Mountain Range of southern Colorado.

During the event, expect to suffer from altitude sickness, with symptoms including headaches, dizziness, and a plethora of other trouble.

So it’s not, really, your typical 100-mile trail run. And what makes it extra hard is that you are expected to finish the whole course in under 48 hours. Otherwise, you would be disqualified. The route is already hard, plus racing with time. What a combo!

7. 
   

   Spartathlon

One of the most famous and grueling endurance events held annually in Greece since 1983.

What to expect

The Spartathlon is s a non-stop 153-mile that kicks off in Athena, Greece’s capital, and wraps up in Sparta, the legendary city.

The racecourse simulates the road that the Greek messenger Pheidippides ran in 490 BC to alert the Spartans and ask for help against the Persian army in what’s known as the battle of Marathon.

So you will be, lit really, taking on a legendary path and celebrating thousands of years of tradition.

What makes it this even really challenging is that you have only 36 hours to finish the course, so if you failed to make it to one of the 75 control points along the course, you are disqualified.

As a final note, keep in mind that the legendary Pheidippides died of exhaustion shortly after finishing the whole course himself.

Conclusion

Ain’t no mountain high enough. Ain’t no races long enough. Of course, once you feel up and ready to take on the challenge. The rest is just details (and paying for the hefty race fees).

It is still doable. Believe that someday you can compete in one of those. In meantime, prepare your best!

If you’ve problems sticking to your running routine, this post is ideal for you.

Running is good for you for many reasons—it boosts your energy, uplifts your mood, fends off weight gain, etc.

I can go on and on.

But here’s the tricky part. Logging the miles on a consistent basis is no easy feat.

Fret no more.

In today’s article, I’ll share with you a few tips and guidelines to help you establish a running routine that you’ll actually stick to.

Sounds great?

Let’s lace up and dig in.

Start Easy

The first time I took up running, I decided to run daily for an hour. But, as I have soon discovered, it was a big mistake.

Here’s the truth.

When you do too much too soon—whether it’s running, weight lifting, yoga (yes!), you’ll end up sore, injured, or burned out—not the makings of a great start, I daresay.

In fact, even you’re the most motivated person in the world, the go-hard or go-home attitude isn’t great for keeping momentum.

So, instead of shooting for the stars, think baby steps and build it from there.

How to Get Started

During the first few weeks, start with something you can do effortlessly—even if you’re severely lacking in both motivation and self-discipline.

For example, if you want to stick to your running routine, begin by jogging just for 15 to 20 minutes three days a week—it’s really that simple.

Once the “jogging habit” goes on autopilot, you can then gradually increase the length and intensity of training.

Doing so will definitely help you establish the exercise habit without hurting yourself.

The best way to get fit without getting hurt is to opt for the walk/run method.

Additional Resource – Here’s how to create a running plan

Have a Plan

I started running roughly 11 years ago, and if the practice has taught me anything is that planning is key to success.

After all, failing to plan is planning fail.

“But, David, I just want to run off a few pounds; I have not intentions to become a “serious” runner!”

I completely agree.

Just hear me out

Even if you’ve no racing ambitions, it’s a good idea to follow a planned out running schedule to help you stay consistent and safe.

Without a plan, you might risk increasing mileage too quickly, which definitely, will result in injury and disappointment.

The Plan(s) You Need

Here is the good news.

You don’t need a complicated plan.

At a minimum, aim for 140 to 160 minutes of exercise per week. That equates to roughly 30 to 45 minutes a day, four to five times a week.

A typical weekly training template involves running on Monday, Wednesday, and Saturday—covering 3/4/5 miles on those respective days.

Then cross-training—lift weights, do yoga, bicycle, swim, whatever—on Tuesday, Thursday, and/or Friday.

Sunday should always be a rest day.

If you’re looking for a thorough schedule, then give my C210K plan a whirl. Or try this 30-day beginner running challenge.

Stay Accountable

Plenty of people set goals, but far fewer are willing to do all it takes to turn their vision into a reality.

The fact is, simply setting goals, then writing them down is just one piece of the puzzle.

That’s why having some form of accountability is crucial.

When you’re accountable to someone other than yourself, it may help achieve more progress thanks to the power of peer pressure.

Knowing that those holding you accountable will be asking you for updates on your progress will help you stay motivated to keep running.

And science agrees.

Research has found that people who share their goals with others are twice as likely to achieve them as those who keep the goals to themselves.

How To Build Accountability

It’s a two-step process.

Firstly, set the right goal (we already talked about that), then be willing to let others help you achieve it.

Involve everyone around you. Good candidates include your partner, a family member, a friend, or even a pro such as a personal trainer or a coach.

Next comes the hard part.

Once you share your goals, keep track of your short-term goals and set a deadline, then schedule regular appointments to report back to your circle on your progress. Don’t forget to also monitor your recovery and the rest.

Set The Right Goals

Another critical key to sticking to running is setting the right training goals—as long as they’re within reach.

Otherwise, you’ll be setting yourself up for failure.

So, how to set the right running goals?

It’s quite simple: Set SMART goals. This method is incredibly helpful for building habits. It stands for Specific, Measurable, Attainable, Realistic, and Time-bound.

For instance, “I want to start running” is not a SMART goal.

“I want to be able to run for 30 minutes, non-stop, at a conversational pace by July” is more specific, quantifiable, and incorporates a deadline.

Once you set your goals, put them up in a prominent place to serve as a reminder.

Set Up Triggers

Most people rely on positive thinking and motivation for creating lasting habits.

However, this may not be enough.

Instead, I’d recommend that you also set up triggers.

Let me unpack this.

Triggers are a less-known secret to forming lasting habits—or breaking an old one.

Triggers are, basically, reminders—a place, time of the day, cue, etc.—that set off an automatic reaction to perform a task or activity.

In psychology circles, triggers are typically associated with bad habits.

For example, alcoholics have a number of triggers—stress, anger, social isolation, etc.—and whenever they experience one or a mix of these, they get the urge to drink—regardless of future ramifications.

Fortunately, triggers work very well for positive habits, too.

When the bond between the habit and trigger becomes strong, the habit will become automatic. The stronger the bond, the more embedded the habit.

Running triggers could be waking up in the morning, drinking coffee, finishing work, or anything you want.

For my trigger, I choose to drink coffee in the morning. When I do so, I know it’s time for my workout because I have habitually trained myself to exercise after my morning coffee.

Visual triggers are also ideal.

One trick I used to help me better stick with my running routine is to lay out my workout clothes next to my bed the night before a run.

This encourages me to work out and head out for a run even when I’d rather stay tucked in the comfort of the sheets.

Get Social

Social support can impact your commitment to stick to exercise, according to research published in the Journal of Behavioral Medicine.

Pairing up helps keep both of you motivated and accountable for maintaining the exercise routine.

It makes you less likely to abandon your exercise plan program.

Choose the right partner, though. Just because someone is your best friend, it may not make them a suitable partner.

Instead, look for someone who shares your fitness level and goals.

Another option is to join a fitness group at local gyms, like Yoga, martial arts, spinning, or CrossFit.

Or, at the very least, tell at least one other person about your new exercise resolution, then ask them to keep you accountable.

Reward Yourself

In psychology 101, if a stimulus, such as running, triggers a positive response, chances you’ll want to reproduce the feelings by doing it again—running in this case.

The more you reward good behavior, the more you encourage it.

Give yourself immediate rewards whenever you achieve a running goal or complete a set of planned runs.

How? Be systematic about it.

Create a running plan and have a reward attached to attaining a certain goal, be it running three times a week, completing eight 400-meter reps, or running a 5K under 30 minutes. You choose. But be careful with your reward system. Keep it as healthy as possible and not food-based.

Getting a new pair of jeans, going out with friends, having a hot bath, Netflixing your favorite show, etc.

Keep Track

To stick to your running plan, track your progress using a training log or journal. This not only helps you better understand your strengths and weaknesses but also provides an objective look at your training routine.

What’s more?

It also keeps you accountable for your action as you develop your new exercise habit. Again, accountability matters.

After each workout, note the following:

• Time and distance
• How you were feeling
• Comments about how you felt
• Approximate mileage
• Weather conditions
• Pre-run meal
• Calorie burn
• Sets performed
• And anything else relevant to your running routine.
• Weight loss—or gained
• Numbers on the scale
• Waist circumference measurements
• Food intake
• Eating habits and patterns
• Hydration levels
• Before and after photos

Make The Time

Lack of planning tops the reasons people fail to stick to exercise for the long haul. And as the saying goes, failing to plan is planning to fail.

As a matter of fact, you’re more likely to stick to your exercise routine if you have strategies to help you overcome obstacles.

That’s why I’d recommend that you prioritize exercise.

At the start of each month, sit down, grab a pen and a calendar, pick out the days you want to work out, then schedule them in advance.

Aim for 14 to 16 runs for an average month.

Then, once you’re done scheduling, keep your run dates with yourself ironclad, and don’t let other engagements interfere.

Said otherwise, make your exercise a priority, then rearrange your life around it.

You should also have plan B in case of unforeseen forces (think unscheduled meetings and bad weather)  you to cancel your session.

Make it as far as possible from your working hours but still within your productive window. Otherwise, you’ll always use your job or being tired as an excuse not to exercise. And that’s just bad.

Beat Boredom

Last but not least, one thing you need to beat to stick to your running plan is, plain and simple, boredom.

Other than injury and burnouts, boredom tops the reasons people give up on running. The key to beat this takes a lot of creativity.

You can make running fun in a lot of different ways.

Here are some ideas:

• Instead of running solo, pair up with a friend or co-worker. Misery, after all, loves company.
• Create a playlist of your favorite songs that you only listen to when you work out. Put it on shuffle mode, so you’ll discover more songs.
• Listen to a fiction audiobook and get lost in the story.
• Find a good podcast. My favorite is the Joe Rogan Show.
• Run somewhere pristine and beautiful. Enjoy the sights and sounds as you go.
• Make your running time your sacred time. Practice running meditation.
• Create a reward system in which you treat yourself to a treat whenever you reach a specific running milestone.
• Vary your routes and workouts
• Stay away from industrial or polluted areas.

The options are almost endless.

Regardless of what fun means to you, as long as it’s working, you’re good to go. This will help you stick with it.

Conclusion

There you have it! If you’re serious about sticking to your running routine, today’s guidelines should help get you started on the right foot. 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.