Cross Training For Runners

Looking for some advice on how to choose the ideal running shorts?

Then you have come to the right place.

Running shorts are a key part of your running wardrobe. They not only keep you comfortable and dry by wicking sweat away but also give you a sense of style.

In fact, choosing the right pair of running shorts can mean the difference between making the most out of your runs or calling it quits a couple of miles in.

However, thanks to the different styles, designs, materials, and lengths, choosing the right running shorts can be tricky.

Worry no more.

Today’s article is the ultimate guide to choosing running shorts. More specifically, it delves into what to consider when it comes to short size, type, fabric, and little additional functions and features.

Sounds exciting?

Let’s dig in.

What Are Running Shorts?

Running shorts, as the name implies, refers to a specific type of shorts mainly used by runners. These are designed with performance, movement, and moisture management in mind.

Sure, picking the wrong shorts won’t cause nor contribute to any serious injury, but even minor irritations can annoy the hell out of you.

In fact, run in the wrong shorts, and you’ll experience all sorts of wedges, chafing, and riding up.

There are many features that differentiate between various styles of running shorts. These include the fabrics they’re made of and what materials are used, their length, whether they have a compression layer or lining underneath, etc.

All in all, your personal preferences and training type will decide the style of short best suited for your needs.

So whether you tackle technical terrains, hit the smooth running track, or pound the pavement around your neighborhood, there’s a pair of running suited perfectly for your needs.

The best running shorts featured the most breathable and lightest materials and came with the finest moisture-wicking and anti-microbial properties.

These can also withstand several weekly washes without shrinkage.

What’s more?

You’ll be paying an extra for a proper pair of running shorts, but you’re paying for quality—and you can’t put a price on quality, right?

Length Of Running Shorts

So what’s the ideal running short length?

Simple: It really depends on your personal preference. No suit—or running short—fits all.  Running shorts are offered in a range of lengths, starting with the very short 1” and extending to 7”. The difference lies in the inseams, which is basically the length of the shorts.

Let me explain.

• Short Length (3-inch inseam) – Short running shorts finish up the thighs and provide the best range of movement and ventilation while running—making them the go-to option for any serious competitive runner.
• Medium Length (3-inch inseam) – When the short shorts are too short, and the longer ones are too long, the middle style is your best—and only—option. This style also suits various activities, especially for runners who often vary training from trail to track.
• Long Length (7-inch inseam) – The long style works well for unpredictable weather, as well as running off-road, providing protection against the sun and the debris. No more insect bites and ticks.

Materials

Running shorts comes in a variety of fabrics, which can be broken down into two main categories: synthetic fibers and natural fibers. Each has pros and cons.

Synthetic fiber shorts are constructed of technical materials that blend different fabrics, like elastane, polyesters, spandex, and nylon.

These shorts offer proper fit, stretch, and moisture-wicking properties. Synthetic fiber garments tend to also be more durable and hold up well to wear and tear and constant use.

On the other hand,

Running shorts made with natural fibers may provide more movement freedom stretch.

However, these have their own downsides. For starters, natural fabrics may not manage sweat well, which can cause chafing.

What’s more?

These do not hold up very when used frequently in high heat, causing them to break down faster than shorts made with synthetic materials.

My recommendation?

Choose synthetic fiber that will allow for your skin to breathe, which draws the sweat away from your body, keeping you dry and comfortable.

These synthetic fabrics help wick the moisture away from your body, which can help it evaporate faster and keep your body cool and comfortable while exercising. Lycra, polyester, polypropylene, and spandex as well ass short that contain SUPPLEX or COOLMAX fibers, are all good options.

Additional resource – Compression leggings for running

Say No To Cotton

When it comes to running clothing, the golden rule is to never run in cotton fabric—running shorts are no exception.

If your running shorts hold on to moisture while exercising, they’ll soon turn into a nightmare during training.

Running shorts made from cotton will absorb sweat and hold onto the moisture, leaving you cold and uncomfortable.

Of course, cotton fabric tends to stink less than synthetic materials, but cotton literally soaks up every once of sweat, setting the stage for discomfort and chafing.

So, instead of going for cotton, and as I just explained, you’re better off using moisture-wicking materials that help you keep cool and allows heat to escape.

Otherwise, you’ll be really uncomfortable. And it’s not really nice. At. All.

What’s more?

Damp clothing is also the perfect environment for bacteria to grow, especially when used for long periods of time.

Liners and Seams

Running shorts feature a liner for one main reason: so you won’t have to wear underwear.

The liner is designed to keep your well ventilated and fresh while logging the miles. This is especially the case during long-distance, where the continuous movement combined with the build-up of sweat can result in chafing.

To make the right decision, choose liners made with high-performance fabrics such as Coolmax. Lightweight liners like this offer more support, preventing chafing.

Running Shorts Types

Running shorts can be divided into three styles: compression, v-notch, and split shorts. The style regulates the fit, length, and leg seam.

Let’s explain each one.

Compression Shorts

Made mainly from spandex, compression shorts have gathered a lot of steam over the past few years. These are like your standard cycling chamois minus the padding. These fit tight to the body, like spandex.

Compression shorts tend to be warmer, offer more muscle support, and more importantly, work great for preventing chafing, thanks to the lack of loose, moving fabric.

Again, the length of compression shorts depends on your personal comfort. And tends to vary between men’s and women’s styles.

Men’s style falls roughly mid-thigh to knee length and are usually worn under a looser short. Women’s style is a lot shorter, with as little as 1” inseams to mid-thigh length

V-Notch Shorts

As the name implies, V-notch shorts are named after the upside-down v-shaped cutout on the outer leg seams. This cutout provides a superior range of movement compared to the absence of an indent.

What’s more?

These shorts feature a looser fit compared to the snug fit of compression shorts.

Split Shorts

Can’t tell the difference between split shorts and v-notch shorts? It’s not your fault

While the V-notch is a simple cut, the split design is sewn by overlapping the front panel over the back.

By far, split running shorts offer the greatest range of movement to the runner.

What’s more?

The split differs in length, ranging as high as the waistband to roughly a one-half-inch split. Pick the one that best suits you. The higher the split, the more the shorts’ panels open up, granting more freedom to your legs.

Visibility

If you’re running somewhere where visibility is a problem, this is definitely a feature you should pay attention to.

Running shorts with lighter colors and those with reflective details provide more visibility. Therefore, more safety, for running at night.

Sun Protection

If you’re looking for more UV protection while running outdoor, choose a pair that has an ultraviolet protection factor or SPF.

Sunlight contains rays of ultraviolet radiation, which can cause a plethora of skin issues, such as sunburn, premature aging, and skin cancer.

However, opting for clothing that features Ultraviolet Protect Factor (UPF) offer some protection against UV radiation and reduce your overall level of UV exposure. UPF is the rating system used for attire.

Just like SPF or Sun Protection Factor, the rating system used for sunscreen products. The higher the UPF rating, the better sun protection.

I’d recommend clothing that features UPF 50+, which is the highest-rated UPF certification and blocks out roughly more than 98 percent of UVA and UVB rays.

Just keep in mind that clothing with UPF is not a replacement for wearing sunscreen. Instead, remember to lather on plenty of sunscreen whenever you’re planning to spend time outdoors under the sun, especially during the summer.

Pockets

The best running shorts feature a small zip pocket sewn to the waistband. If you can get a pair like that, then go for it.

Some of these pockets are only large enough to hold a key, while others may be to hold your phone.

The extra cost of getting running shorts with a pocket is worth it as it will allow you to easily store and access your phone, gels, iPods, or whatever you need during your runs.

Conclusion

There are many elements to consider when choosing the best running shorts for your needs and personal preferences.

I know it’s a lot to digest from one go, so take your time.

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

In the meantime, thank you for dropping by.

David D.

Whether you’re training for your first marathon or aiming for a sub-3 hour event, the marathon long run is integral for successful training.

In fact, do your long runs right, and you’ll be one step (or many) closer to your fastest marathon. Do them wrong, and your marathon performance will be, at best, subpar. And that’s bad.

Would you like to learn how to make the most out of your marathon long runs? Then I’ve got you covered.

In today’s article, I’m sharing with you the full beginner’s guide to marathon long runs.

More specifically, I’ll dive into:

• What is a Marathon long run?
• The importance of long runs
• What’s the ideal long marathon run pace?
• How far should you run?
• How to add long marathon runs in training
• How to progress
• What to eat and drink
• And so much more.

Sounds great?

Let’s lace up and dig in.

What is The Marathon Long Run?

So what makes a run “long”?

Long runs consist of training runs that are longer than your basic workouts and are the ideal time to increase your weekly mileage as you prepare for a marathon race and are, by rule, performed at a comfortable, slow pace.

The distance could be anything from five miles or over.

The goal is simple – prepare your body and mind to endure going the distance.

Useful link – Here’s the full guide to how long is a marathon.

Why Long Runs Matter

Long runs are the most vital part of any marathon training plan.

Sure, speedwork, tempo, fartlek, and other training runs help improve your speed and conditioning, but the key to overcoming these 26.2 miles lies in the long run.

Let’s delve into why.

Improved Heart Strength

Your heart is a muscle. The more you train it, the stronger it gets—and vice versa.

When the strength of your heart improves, your maximum stroke volume, which is the amount of blood pumped by the heart with each beat,  will increase, and your resting heart rate will lower.

Improved Capillary Density

If you’re trying to improve your endurance, the benefit of improved blood circulation through capillarization may seem obvious.

Capillary refers to the blood vessels that deliver oxygen and nutrients to your muscles—basically fueling your training.

Improved capillary density can benefit endurance runners because it improves the delivery of oxygen and nutrients to your muscles while also allowing you to remove and get rid of waste products faster.

The more capillaries you develop, the faster oxygen and nutrients get shuttled, and the longer you can run—as long as you can deliver enough energy to them to maintain the uptake in production.

Improved Mitochondria

Mitochondria are the small cells that convert carbs and fat into energy. Think of them as the “fuel factor” that power cell respiration and movement. The more mitochondria you have, the more energy your body can produce.

Again, long runs can help by forcing your body to produce more mitochondria per cell—that’s what training adaptation is all about.

Don’t take my word for it. Research shows that mitochondria development peaks at around two hours of training at 50-75 percent of maximum cardio power—the exact conditions during long runs.

Mental Resilience

Regular runs over two hours gradually prepare your body and mind for the rigors of running a marathon.

Once you get to the race venue, you’ll, deep down, know that you can go the distance because you have already put in the needed work to do so—and then some.

In other words, long runs make you mentally strong.

Additional resource – How long is a 100-mile race?

Good Predictor

Besides the physical and mental benefits, long runs can serve as a good predictor of your marathon result as well as your marathon training progress.

In conclusion

In short, long runs are a dress rehearsal for the actual event.

That’s why they’re so important for marathon training success.

It’s the very reason I decided today to spill ALL the beans on how to use them efficiently during training.

Ready to learn how to put them into practice? Then keep on reading.

Girl runner runs along the road in summer. Jogging in the morning. Active lifestyle.

How To Add A Marathon Long Run To Your Plan

The fast way for you to get hurt/injured is to jump up your long runs by 20 to 30 times at a time.

It doesn’t work that way in the real world.

Even if you have been logging the miles regularly for the past year, patience is critical to successful marathon training.

For this reason, aim to add 5 to 10 minutes each onto your long runs. Follow a sensible progression—or train long enough to get your body hurt or injured. And you don’t want that.

What’s more?

Your first few marathon long runs should include roughly two to three miles at goal pace. For example, if you’re planning to run for 16 miles, run 13 miles at an easy pace, and the last three miles at your goal pace.

Additional Resource  – Should I run in miles or minutes?

How Long Should Marathon Longs Runs Be?

So how long, long runs should be (no pun intended)?

In general, long run duration vary depending on many factors, such as your fitness level and marathon goals.

But all in all,  slow and steady is the way to go.  You’ll want to start with a conservative number, then slowly increase the distance until you peak three or four weeks before your marathon.

More specifically, start at about the 5-7 mile mark, according to your current fitness level and training goals. Your long runs should increase (either in distance or duration) gradually each week, then take a step back every four or five weeks to allow for recovery and consolidate your training gains.

Training progresses, aim to build your long runs to over three hours with the final 60 to 90 minutes at marathon pace (try negative splitting, for example).

How much is enough?

As a rule, your long runs may consist of roughly 30 percent of your total weekly mileage, according to most running experts.

Want more challenge? Check this 50K training plan.

How Fast Should You Perform The Long Run?

Not fast at all. Although long runs are the bread and butter of marathon training, they are not intended nor designed to be a speed workout.

As discussed earlier, long runs have one main goal—to increase your endurance, which means mileage and time on your feet, not pace.

The intensity should NEVER exceed zones 1 and 2. In fact, even if you believe that you’re running easy, you might be actually running too hard.  This easy pace is actually the ideal mix for developing mitochondria in the muscle and training them to effectively burn fat for fuel.

As a rule, keep your long runs at a conversational pace. Try reciting the pledge of allegiance. If you can’t do it without panting for air, you’re going too fast.

Already have a realistic marathon pace goal? Great. Consider doing your long runs 30 to 90 seconds per mile slower.

When Should You Do Long Runs?

If you’re working the typical 9-to-5 job, weekend mornings are the most convenient time for doing long runs.

Keep in mind that you’ll need at least two to four hours to complete your runs, and afterward, you’ll need a few hours to bounce back.

What’s more?

Go the distance when your body is well recovered. Sure, it’s ok to do a long run after a regular training session, but if you’ve been doing lots of 400-meter reps and feeling drained, then you might not perform your best on your long run.

Additional resource – How to determine Marathon pace

How Many Long Runs To Do?

Complete at least three to four long run sessions, spanning at least two hours each in the 12 weeks before the event.

Your longest long run should be completed three to four weeks prior to marathon day. Most experts recommend capping at around 3 to 3.5 hours, or about 18 to 20 miles.

Here’s how many miles to run per week.

What To Eat On Long Runs

So what should you eat before and during marathon long runs?

Again, the answer depends on you.

I’d recommend experimenting with different options for pre-run breakfasts, snacks as well as fueling on the go and during the run itself.

If you’re looking for a fast way to get fuel fast into your system, try out gels and sports drinks as well as they work for you (and not cause any stomach issues).

On keto? Here’s your guide.

The Conclusion

There you have it. If you’re looking to add a long marathon run into your training plan, then today’s article 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 Running Strong.

David D.

Looking to nail the sub 4 hour marathon pace?

Then you have come to the right place.

Breaking the four-hour marathon barrier is one of the most sought-after goals in the running world.

In today’s article, I’ll share with you my best training tactics and pacing strategies to break the four-hour marathon barrier.

In this article, I’ll explain:

• What is a proper marathon pace strategy
• How to get comfortable at this marathon pace
• How to train for a sub-4 marathon
• How to plan your training schedule
• And so much more.

Sounds great?

Let’s lace up and dig in.

Average Marathon Runner?

World-class male runners can finish a marathon within two hours, while elite female runners are around 2 hours and 15 minutes.

The world record for the marathon is about two hours for men and 2:15:25 for women. Elite male athletes tend to average about 2:30, and elite women score around 2:40:00.

But unless you’re a serious runner making a living out of the trade, these scores will be out of reach for most.

But, as you can already tell, the vast majority of marathon runners don’t run anywhere close to those times.

In fact, surveys show that only 5 percent of runners complete the 26.2 distance in under three hours.

The average marathon finish time for men in the United States is roughly four hours and twenty minutes.  For women, it’s around four hours and forty-five minutes.

So, unless you’re an elite athlete, four hours or less would make for a good marathon time. In fact, it means that you’re no longer an average marathoner runner. After all, surveys show that less than 25 percent of marathoners have broken the four-hour barrier. 

Before You Start Training For A Sub-4 Marathon Pace

Let’s make one thing clear.

The below sub-4 hour marathon training schedule is not one of those “couch to marathon” plans. Instead, it’s actually designed for the runner who already has experienced training for a marathon.

If you’re a novice runner and would like to run a marathon for the first time, I recommend instead checking my couch to a marathon training plan.

To get on it, you’ll need to have a decent amount of running experience. This training schedule is 16 weeks long, so it’s key to have enough endurance to run 18-22 miles per week out of the gate.

The 26.2 miles event is not an easy beast to tackle, and having experience surely helps.

Here are the main conditions you need to fulfill before you start my training plan below.

• Already running at least 20 miles per week regularly.
• Being able to run for 90-minutes non-stop.
• Having at least one year of solid training
• Having run a sub-1:50 half marathon, which is about 8:20 per mile.
• Having run a sub-50:00 10K, which is roughly 8:00 per mile.

Not sure?

Do a 10K run test and see.

At the very least, you should be able to run a 10K in 55 minutes before you start the plan. If you finish it in over an hour, you’re not ready yet.

The Sub 4 Hour Marathon Pace Training Plan

In order to complete the 26.2 miles in exactly four hours, you’d need to run at a pace of 9:09 per mile on the big day (or 5:41 per kilometers). This is a mildly fast pace for most runners.

How Many Months To Train For A Four-hour Marathon Pace

Typical marathon training plans take roughly 16-20 weeks to complete. The plan below is around four months.

The first week start with over 20 miles. Therefore, make sure you’ve spent enough time building your mileage up to the mileage detailed and explained in week One.

I’ve linked to a few resources down below if you feel like my plan is not for you (I’m also sharing a couch to marathon plan for newbies out there, just don’t expect to run a sub-4 hour marathon on your first try).

Want more challenge? Check this 50K training plan.

The Training Plan For Running A Marathon in Four Hours

Training for a marathon under four hours requires a minimum of 4-5 days a week training.

Throughout the plan, you’ll be doing basic runs, easy runs, speedwork, and long runs, as well as non-running exercises that hill help improves your endurance and speed without adding too much stress on your body.

You’ll also be doing some form of cross-training on your easy days and non-running days.

But first things first, let’s us break down the main running workouts that make this training plan.

Easy Runs

Sure, there’s nothing glamourous about an easy run, but they allow your body to recover while keep you moving.

Easy runs should perform at a comfortable and easy pace—roughly 60-65 of your max. You should be able to hold a conversation without trouble. Try reciting the pledge of allegiance out loud. If you can’t do it without getting too winded, you’re going too fast.

Basic Runs

Basic runs are 3-7 miles in length.

You still can say odd sentences but not keep a conversation. This is, by the way, equates to your marathon pace.

That’s why you should run them at 8:46 minutes per mile or a four-hour marathon pace.

Don’t beat yourself up if your pace is a bit slower during the first few weeks of training. But halfway through the program, you should be running at this marathon pace throughout your basic runs.

Speed Work

Although marathon training is basically aerobic training, speed work is also important.

Speedwork it’s key because it pushes you out of your comfort zones which forces you to run more efficiently.

The training can take various forms, from Fartleks, interval training to tempo runs and hill reps.  The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow.

When you do an interval workout, you set a precise rest period between speed intervals. These intervals could be 400-meter reps, one-mile reps, or a mix of different distances. Choose what works for you.

For example, you run close to maximum power for one minute, then recover with an easy jog for two minutes. Repeat eight times.

According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. That’s why the below plan has one session every other week or so.

For the first few sessions, start with no more than three reps, then slowly work your way up to six repeats.

These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. Remember to recover fully in between intervals.

Additional Resource – Here’s your guide to beginner running pace

Tempo Training

Temp training has a lot to offer. These train your body to keep speed over distance by improving your anaerobic threshold, which is key for running faster.

To perform a tempo run, begin with 5-10 minute of easy running, then gradually increase you your speed for 15 to 20 minute of running until your reach your 10K pace. The pace should feel unsustainable. Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. The perfect tempo pace is one in which you can barely talk at all. This is roughly your 5K pace.

Once you peak, spend the last 5-10 minutes cooling down.

Additional resource – Can you run a marathon on keto

Long Runs

Long runs are the bread and butter of endurance training.  These consist of slow and easy distance run that will build your endurance.

The most important session of marathon training should be performed at a mostly easy and conversational pace—or about 60 to 70 percent effort level—one in which you can recite the pledge of allegiance with ease. The ideal long-run pace is roughly 30 seconds to one minute per mile slower than your goal pace.

Cross-Training

Cross-training is any type of non-running workouts that helps improve endurance and strength.

Some of the best options for runners include:

• Swimming
• Biking
• Strength training
• Rowing
• Yoga

As long as the activity is low impact and doesn’t stress your body the same way that running does, you’re good to go. Cross-training should complement your training efforts instead of compromising them.

Additional resource – How to determine Marathon pace

The Actual Four-Hour Marathon Training Plan

Without further ado, here’s the weekly breakdown of a proper sub-4 marathon training plan.

Week – 1 (20 miles)

• Monday – Run 3 Miles at a steady pace
• Tuesday – Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 3 X 1-mile reps.
• Friday– Rest or Cross-Train
• Saturday – Run 10 miles at an easy pace
• Sunday – Rest or Cross-Train

Week – 2 (22 miles)

• Monday – Run 4 Miles at a steady pace
• Tuesday– Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 8 X 400-meter
• Friday– Rest or Cross-Train
• Saturday– Run 11 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 3 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 2 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – Speed: 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 12 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 4 (27 miles)

• Monday—Run 4 Miles at a steady pace
• Tuesday—Run 3 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – 10 X 400-meters
• Friday– Rest or Cross-Train
• Saturday– Run 13 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 5 (30 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – One-mile jog, then three miles, or 30 mins, fartlek, then one-mile jog
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 6 (32 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 7 (36 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday – Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 8 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Rest or cross-train
• Wednesday—Run 4 Miles at a steady pace
• Thursday – One-mile jog, 30 mins fartlek, one-mile jog
• Friday– Rest or Cross-Train
• Saturday— Run 10 Miles at a conversational pace
• Sunday– Rest

Week – 9 (40)

• Monday—Run 5 Miles at a steady pace
• Tuesday —Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 6 X 1-mile reps
• Friday– Rest or Cross-Train
• Saturday- Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 10 (40 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday—10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday— Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 11 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – 6 X 1-Mile
• Friday– Rest or Cross-Train
• Saturday— Run 18 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 12 (44 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – One-mile jog, 40 minutes fartlek, then one-mile jog.
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 13 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday– Run 2 easy miles
• Wednesday—Run 8 Miles at a steady pace
• Thursday – Run 5 easy miles
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 14 (40 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Run 3 easy miles
• Wednesday—Run 4 Miles at a steady pace
• Thursday – 6 X One-mile
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 15 (30 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Rest or cross-train
• Wednesday—Run 5 Miles at a steady pace
• Thursday—Run 6 Miles at a steady pace
• Friday– Rest or Cross-Train
• Saturday— Run 12 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 16 (Race week)

• Monday—Rest
• Tuesday—Run 5 Miles at a steady pace
• Wednesday—Rest
• Thursday—Run 4 Miles at a steady pace
• Friday– Rest
• Saturday– Rest
• Sunday– Race day.

Additional resources:

Guide to Marathon Des Sables

How to qualify for the Boston Marathon

Conclusion

There you have it. If you’re serious about achieving your sub 4 hour marathon pace, then today’s article will set you up on the path. 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 Running Strong.

David D.

Looking for fun facts about running? Then you have come to the right place.

Running is a popular sport enjoyed all over the globe by people of all ages, sizes, and backgrounds in various weather conditions and climates.

Whatever your reason is for lacing up your running shoes, be it for weight loss, stress reduction, or simply to get in better shape, there are some interesting facts that you might not know about your beloved sport.

20 Interesting & Fun Facts About Running

In today’s post, I’ve rounded up 20 of my favorite interesting facts about running, ideal for schooling your running partners over a long run.

Sure, the facts shared below may not help you reach your full running potential or do much to your fitness, but it will make you at least appreciate the sport a little bit more.

I hope these help inspire and motivate you through your training.

Do you have any to add yourself? Please do in the comments section below.

Running Fact – 1. It’s A Popular Sports

Surveys show that running’s popularity is on the rise. In fact, running’s clout has increased by over 57 percent in the last decade.

What’s more?

The sport is also more accessible thanks to the rise of online running resources and running apps such as Couch to 5K.

Running Fact – 2. The Most Popular Race

Around the world, the half marathon is the most popular race choice.

Why it’s the case is not a surprise. The 13.1-mile event is a challenging distance with plenty of room for improvement, but the training plan is a lot more manageable than the marathon.

Running Fact – 3. The Fastest Marathoner

Unless you’ve been living under a rock for the past few years, then you should know of Eliud Kipchoge.

The Kenyan runner is the fastest marathon runner in the world.

At the 2018 Berlin Marathon, Eliud sets the world record at 2:01:39.

Running Fact – 4. The Fastest Runner

Usain Bolt, the Jamaican Bolt of Light, is the fastest runner in the world.

The Jamaican sensation holds the world record in the 100-meter dash at a staggering finish time of 9.58 second and the 200-meter dash at 19.19 second.

His maximum recorded speed is 27.8 mph—roughly 44 km/h.

Running Fact – 5. The Marathon Legend

Ever thought about why the marathon is 26.2 miles? And why just didn’t stick to 26 miles?

The marathon distance itself is inspired by the Legend of Pheidippides, a messenger who run roughly 25 miles to announce the victory of the Greek army over the invading Persian forces in 490 B.C.

Shortly after delivering the news, the Greek messenger collapsed on the floor and died of exhaustion.

Running Fact – 6. The Exact Distance

The marathon distance is an exact 26.2 miles, and the length is no accident.

The official distance was established during the London Olympics as the length between the Olympic Stadium and Windsor Castle, or about 26 miles.

Why the .2?  The extra 385 yards were added inside the stadium to appease the royal family by placing the finish line in front of the royal family viewing box.

Before the London Olympics, marathon distances varied between roughly 25 and 26 miles.

Running Fact – 7. Slowest Marathoner

Think clocking a marathon in five hours is slow? How about finishing the race in 54 years, eight months, six days, 5 hours, and 32 minutes?

That’s exactly how long it took the Japanese runner Shizo Kanakuri to finish the 1912 Stockholm Olympic. The Japanese runner drops out of the race than was invited back to finish it after some 50 years later.

Running Fact – 8. The Wheelchair World Record

The world record for the wheelchair marathon is held by Thomas Geierspichler at a staggering speed of one hour, 40 minutes, and 7 seconds at the 2008 Beijing Olympics.

Running Fact – 9. Youngest Boy Marathoner

Budhia Singh is the youngest recorded marathon finisher in history. The Indian native was reportedly only three and living in an orphanage when he finished his first marathon.

By the age of 5, young Singh has already completed over 48 marathons.

So if a kid can do it, why not you?

Check out “Marathon Boy,” which is an interesting documentary that tells a young Singh story and that of his controversial coach Biranchi Das who was killed by an Orissa gangster named Raja Acharya.

Running Fact – 10. Never Too Old

Fauja, a British citizen, is the oldest recorded marathon finisher.

Nicknamed “The Turbaned Tornado,” he completed the 2012 London Marathon at the age of 101 and clocking the race at 7:49:21.

How’s that for an amazing fact?

The most amazing part of the feat is the fact that Fauja didn’t even start running until his late 80’s.

Additional resource – Running Vs Jogging

Running Fact – 11. Highest Marathon

The Tenzing-Hilary Everest Marathon is The highest marathon in the world. The race kicks off at Gorak Shep—about 17,000 feet—near Everest Base Camp in Nepal—and ends at Namche Bazar—about 11,300 feet. The fastest time for this testing event is three hours, 40 minutes, and 43 seconds and set by Ram Kumar Raj Bhandari (Nepal).

Running Fact – 12. Lowest Marathon

The lowest Marathon in the world is held at 200 feet below sea level in the Jordan Valley.

The international Tiberian Marathon route is set against a pristine pastoral landscape. The race kicks off in Tiberias, the capital of Galilee, which is a city in the north of Israel. Then the course takes the runners through the historic streets of the city, heading south towards the Jordan River, where participants turn around and head back.

Running Fact – 13. Running Shoe Sales

According to estimates, about a billion pairs of running shoes are sold in the world every year.

Running Fact – 14. Backward Running

Normal running is too overrated.

How about backward running.

Markus Jürgen, a German athlete, holds the marathon world record in this weird practice. At the 2019 Hannover Marathon, Markus finished the race in a staggering time of 3.38:27.

Running Fact – 15. Nike Name

The famous Nike brand was named after the Greek goddess of victory.

The goddess symbol was also depicted on all sorts of victor medals during World War II.

But before Nike was known as Nike, it was actually originally called Blue Ribbon Sports, and it was used by the official U.S distribution company for Onisuka Tiger Shoes—what’s known as ASICS now.

Running Fact – 16. A Man’s Affair

For much of the 20^th century, female runners were not allowed to compete in marathon events because it was believed that long-distance running it too challenging for a woman.

In fact, the first women’s Olympic marathon was held as late as 1984 when Joan Benoit Samuelsson took the gold, finishing the race at two hours 24 minutes.

The research now reports quite the opposite. In fact, plenty of studies have actually suggested that women are actually better suited both physically and mentally for endurance running than men.

Running Fact – 17. Male Runners & Daughters

Research reported that male runners are more likely to have a daughter.

Therefore, if you and your partner are praying for a girl, then you make sure the husband is running regularly.

Research shows that running improves your chances of conceiving a daughter.

Research out of the University of Glasgow looked at split male subjects into three categories, depending on their running frequencies while trying to conceive.

The higher likelihood of conceiving a daughter is believed to be caused by a decrease in the male hormone testosterone as a result of running more miles.

Additional Resource – Your guide to running and sex drive.

Running Fact – 18. A Legal High

Runner’s high is a real thing.

The feeling of elation that a lot of runners experience during long-distance runners is due to the release of feel-good chemicals known as endorphins.

It feels euphoric, it’s all-natural, and it will encourage you to keep logging the miles even in the face of exhaustion.

Running Fact – 19. Improved Sexual appeal

Research out of the University of Arkansas looked into about 400 subjects and reported that running makes you more attractive.

In fact, about 80 percent of men and 60 percent of women described feeling more desirable thanks to regular running.

Running Fact – 20. Better Orgasms

Research examined the impact of running on sex and orgasms by looking into 78 runners who started running four times a week.

After nine months, the subjects reported they were having roughly 30 percent more sex.

That’s not the whole story. They also reported an increase of orgasms by 26 percent.

20 Interesting & Fun Facts About Running – Conclusion

These facts are some of the most interesting ones about running. But if you have any that you would like to share, feel free to do so in the comments section below (or simply email them to [email protected]).

In the meantime, thank you for dropping by.

Keep Training Strong.

David D.

If you’re serious about running a 5K in 30 minutes (or faster), then you have come to the right place.

I’ve been where you are at, and I know what it’s like to set running goals then go after them.

Being able to to run 5Km in 30 minutes is a common running goal among runners who are serious about reaching their full performance potential.

It’s also a fantastic benchmark to smash through in your running journey.

How To Run A 5K in 30 Minutes – A sub 30 5k Training Plan

In today’s article, I’m going to show you exactly how to do run 5K in 30 minutes whether you’re a beginner runner or have been around the block for quite some time.

Build Your Foundation

Before trying to improve your 5K speed, can you already run the whole distance without stopping?

Not yet there? Then first, build your cardio base. You cannot skip stages.

How?

Follow the walk/run method.

This method is all about building your cardio power and endurance while following a work/rest/repeat pattern.

How long it will take depends on many factors, such as your conditioning level and your commitment, but eventually, you’ll get there.

It’s also simple. After a 5-minute warm-up, alternate between one-minute jogs and one-minute walks for 20 to 30 minutes.

As you progress, you’ll gradually spend more time running until you’re mainly running the entire 3.1 miles distance. (Here’s the full couch to 5K plan)

A beginner runner? Try this couch to 5K plan. You can also try this sub 60 minutes 10K training plan.

Establish Your Baseline

Now you can run for 30 to 45 minutes non-stop at a comfortable pace?

Good.

The next thing you need to do is to establish a baseline, or a starting point, to which you compare your progress or lack thereof.

The best way to do so is by doing a time trial.

Here’s how.

Warm-up for 10 minutes, then run one mile as fast as possible. Next, multiply that by 3.1 to guess your 5K time.

Of course, you might not be able to keep the fast pace three times over, but, at the very least, you’ll have an idea of your current capability.

Here’s what’s a good 5K time.

Get The Right Sub 30 5K Pace

The key to running a 5K in 30 minutes comes down to pace.

To cover 3.1 miles in 30 minutes or less, you’ll have to run at a pace of around 9:39 min per mile or 6:00 minute per kilometer pace.

In other words, to run a sub-30 minute 5K, you’ll need to keep the constant 6.2 miles per hour—or 10 kilometers per hour—throughout the race.

This is why having a good GPS watch—or using any decent running app—is crucial for continually tracking your pace as you train for a sub-30 minute 5K.

Follow A Sub 30 5K Training Plan

Depending on your starting point, the average training plan for a sub-30 minute 5K is about 8 to 12 weeks.

As a prerequisite, you should be already able to maintain the 9:40 per mile pace for five minutes before you give this plan a shot.

This is why I recommend that beginners may start this training plan after completing my couch to 5K training plan and have been training consistently for the past three months.

As a general rule, your training plan should include three to four sessions per week: one interval session, one tempo run, one long run, and one easy run.

Want more challenge? Try my 8K training plan.  Or The Sub 20 5K Training Plan

Speed Work

The best way to improve your running speed is to actually do some dedicated speedwork.

Interval training is the ideal way to introduce speed work to your training program.  This method involves running fast for short periods, then taking a break to recover before going hard again.

You can perform the fast-paced intervals at your goal 5k pace or faster, depending on your goals and other factors, with rest periods in between.

Here’s how to proceed

• Start with a 10-minute dynamic warm-up
• Run at goal 5Km pace for one lap around the track.
• Recovery with one minute of gentle jogging.
• Repeat the cycle five to six times.
• Finish with a 5-minute slow jog as a cool down.

As you get fitter, you’ll need to increase the number of intervals you perform.

For example

• Week One – 4 X 400-meter
• Week Two – 4 X 400-meter
• Week Three – 5 X 400-meter
• Week Four – 5 X 400-meter
• Week Five – 6 X 400-meter
• Week Six – 6 X 400-meter
• Week Seven – 7 X 400-meter
• Week Eight – 8 X 400-meter

Tempo Training 

Another useful running strategy to help you improve your 5K speed is to do tempo training.

Also known as threshold workout, tempo runs are performed at a comfortably hard pace, roughly 20 to 30 seconds per mile than your current 5K pace.

The aim of tempo training is to get you used to be comfortably uncomfortable.

As a rule, you should be pushing the pace compared to your regular runs but not past the point in which you’re completely worn out by the end.

Tempo training has a lot to offer. More specifically, it improves your metabolic fitness, which is a key physiological variable for running success.

More specifically, tempo training increases your lactate threshold (LT), which is the point at which your body fatigues at a certain pace.

Here’s an example of a tempo workout.

Following a 10-minute warm-up jog, run three miles at a tempo pace, with a one-minute surge at 5K goal pace every three minutes. Cool down with a 5-minute jog. And that’s all.

Cross Train

Logging the miles alone is not enough to help you run a 5K in 30 minutes or less.

In fact, cross-training can also help improve your running times, especially resistance training.

By performing strength exercises, you can quickly strengthen your major running muscles, such as the core, glutes, hamstrings, quadriceps, and calves—all of which help you to become a more efficient and powerful runner.

No idea where to start? Don’t worry.

My beginner’s guide to strength training for runners provides virtually all the answers you need if you’re new to strength training.

Other than that, here are some of the exercises you should be doing.

• Squats
• Bodyweight Lunges
• weighted lunges,
• Push-ups
• Hip bridges
• Planks
• Deadlifts
• kettlebell swings.

Shoot for 8 to 12 reps of each exercise with 30 to 60 seconds of rest in between. Repeat these three times.

Tips For Running 5Km In 30 Minutes

Once you feel ready for your sub 30 5K, take the following measures to help improve your odds of success.

Here are a few.

Warm-Up Properly

You might feel tempted to run fast out of the gate, but you cannot neglect the importance of proper warm-up.

The warm-up not only helps fire up your muscles the right way but can also prevent injury.

Before you attempt to run a 5Km in 30 minutes, invest at least 10 minutes to perform some gentle jogging and a few dynamic movements, such as inchworms, leg swings, and air squats.

Here’s my favorite warm-up routine.

Recover Well

Recovery is key. In fact, recovery is as important as the training itself.

That’s why you should be well-rested before you try running a 5K under 30 minutes.

How?

Simple. Take it easy for the few days before your test—or race—by scaling back on your training routine and getting plenty of sleep. Diet is also key.

On race day, top up your energy level with a nutritious but light breakfast, then have a healthy snack in the hour before your run.

Additional Resource – What’s A Good 5K Time For A Beginner.

Remember Your Pace

Once you know your sub-30 minute 5K pace, it’s helpful to get to know your time splits for each mile of the race. Just keep in mind that times are based on the condition that each lap split is run at the same pace.

Of course, it’s not always possible to keep the same pace, but you’ll know whether you’re ahead or lagging at each mile.

Here are mile splits for a 9.39 per mile 5K.

• 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
• 11– Split Time: 30:00– Lap Time: 9:39

Negative Splits

As you can already tell, sticking to the same pace throughout a race is tricky when you consider variables such as fatigue, terrain, and wind.

That’s I’d recommend that you plan a flexible pacing strategy as a better tactic to run a sub-30 minute 5K.

A good pacing strategy to help you run a 5K within 30 minutes or faster is to perform a negative split, which refers to running the second half of your race faster than the first half.

More specifically, your last mile should faster than the first couple of miles.

In other words, getting faster as you go on.

The best way to build the skill of negative splitting is to actually incorporate negative splits into your training workouts.

If you’re doing intervals, try running the final two to three repetitions at your fastest. Or you can also do progressive long runs—in which you run the last couple of miles faster on long runs.

Here’s an example of negative time splits for a sub-30 minute 5K.

• Mile One – Split Time: 10:05– Lap Time: 10:05
• Mile Two– Split Time: 19:52 – Lap Time: 9:47
• Mile Three– Split Time: 29:04– Lap Time: 9:17
• 11– Split Time: 30:00– Lap Time: 0:56

Additional resource – How to train for an 8K

Running A 5K in 30 minutes – The Conclusion

That’s all. If you’re aiming to run a 5Km in 30 minutes then today’s article will get you started on the right foot. But it’s up to you to take the first step. 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.

**This is A Guest Post By my Friend Mila Bravo**

When choosing between learning institutions, future students are guided by various preferences. Some consider the location first of all, others try to find a place where they won’t have to complete so many written assignments that only an essay service will be able to help them. Sometimes, it’s the available scholarship the final choice depends on. Yet, what does a really good college comprise?

While some students will look for the school with the best academic track record, others take very seriously the best college track and field programs before they apply. Running isn’t just for keeping fit for them, but also a chance at scholarships to help them manage the ever-rising college fee.

The US is a haven for talented students that want to get serious at field and track. Schools have allocations for those who want to explore their talents while pursuing academic accreditation. Students under a sports scholarship do not get to sail through simply for their achievements in the field. They are expected to be all-around, thereby somehow working even harder than those not in such programs. However, US colleges provide countless opportunities for those who love running to never give it up. Let’s take a look at the best colleges for runners in the US.

University of Wisconsin

You would be doing yourself an injustice if you overlooked one of the biggest assets this campus has – a 200-mile trail for bikes and running. At the Memorial Union Terrace is the Lakeshore Path that students can pick right after lessons, which typically means you can get off class into the track when pressed for time. It’s a perfect choice for those who’d never give up running while struggling to find time for assignments. Plus, you won’t need to think “how can I do my homework?” as Edubirdie is here to help. Listening to lectures on the run is a great way to memorize information and study while leaving tedious writing and research for professional academic help.

The shores of Lake Mendota offer 19 miles of glorious running trail, while Picnic Point is just but 5 miles of scenic views. You are spoilt for choice, even more, when you look to Devil’s Lake State Park with its wooded parks and grassy trails. The UW running club was started in 1986 and organizes marathons as well as all running events. All this is only made better by the numerous coffee shops that line the streets where you can stop for a cup of Joe to fuel your runs.

University of Washington

Running being an outdoor activity is best experienced when you don’t have to worry about the rain, which is why Washington is as ideal as it can get. The rainy seasons are few and far between and nothing makes you appreciate nature more than the surrounding Puget Sound and Lake Washington.

There are trails – UW Waterfront and Burke-Gilman – that will make it so much fun since you will hardly ever be doing the same trail twice a week. The Huskies runners club allows anyone that wants to join in the fun where you interact with like-minded peers to plan runs together. The club is run by elected officials who map the route for five runs a week with different distance options. Now you see why this college is top of the list?

Harvard University

Harvard is known for its academic prowess, but little is said of it as one of the country’s top sports colleges. Now, the paths along Charles River form exciting routes that athletes can choose to take every day so that it feels like a different path now and again. The 50-acre area that was formerly a landfill is also available for exploration as are Fresh Pond and Danehy Park.

The school’s club that is mostly made up of undergraduates welcomes staff and postgraduates students as well, and has six practices a week. And if you forgot, the school is based in the Boston Marathon’s home, so there’s an annual event to train for after class.

Creighton University

There is more to Omaha, Nebraska, than Midwestern living and steaks. The 140-acre facility has lots of history that you can soak in as you run the many trails along with St. John’s Church and Creighton Hall. Get out of campus and run through the Omaha Riverfront Trail that gives you the best views of the Omaha skyline and Missouri River. This trail is a 20 miles course, so think of it as your practice for long runs as you appreciate all that the state has to offer.

There is a club for runners with organized group activities four times a week. Anyone can join whether they are in it for fun or competitively. They also organize local running events.

Northwestern University – Evanston III

Northwestern may be known for being a hub for academic research, but that is not to say students are always writing papers. With Lake Michigan as your backdrop, you will enjoy a breezy run through Sheridan Road. Green Bay Trail that is nine miles long is off-campus when you want to mingle with other users, cyclists included.

The Northwestern Track Club meets four times a season and organizes track and long-distance runs. It is quite active with activities most days of the week.

Running is a Lifestyle

There is more to education than attending classes, which is why schools running is being promoted regularly among students and staff. This list only makes up the best of the US institutions that place lots of emphasis on extracurricular activities both in architectural design and history. There are many more schools but we couldn’t fit them all here.

Author Bio – Mila Bravo is a freelance writer and running enthusiast. Her articles focus on an active lifestyle, education, and work-life balance.

Looking for the best calf compression sleeves for running? You’re in the right place!

As a running coach who loves trying out new gear, I’ve seen firsthand how popular compression sleeves have become.

I have to admit—I’m hooked! Whether you’re hitting the trails or gearing up for a big race, calf compressio

n sleeves can make a real difference.

With so many options out there, though, it’s key to find the pair that’s just right for you.

In this guide, I’ll take you through everything you need to know about compression sleeves—the benefits, how to pick the best ones, and some of my top recommendations.

What are Compression Calf Sleeves

Compression calf sleeves are snug-fitting garments made from materials like nylon and polyester. They wrap around your lower legs, applying gentle pressure to your calves and shins.

These sleeves are similar to compression socks but without the foot coverage, making them a great option for runners who prefer to wear their favorite running socks.

Calf compression sleeves are designed to do two main things:

1. Boost circulation – The light pressure applied to your legs helps improve blood flow, increasing oxygen delivery to your muscles and help flush out waste products like lactic acid.
2. Support your muscles – Compression sleeves can reduce muscle vibration during your run, which may help you feel less tired and more supported.

While the science behind compression gear is still debated, many runners (myself included) swear by it. At the very least, compression sleeves can make you feel more comfortable and confident during your run, which is a win in my book.

Why I Love Compression Sleeves

For me, the biggest benefit was how compression sleeves helped manage calf soreness after longer runs. At least, that’s what I believe.

Before using them, my calves would get so tight that I had to take extra rest days. Once I added compression sleeves to my routine, I could recover faster and stick to my running schedule without as much downtime.

The compression feels like it’s hugging your muscles, keeping everything in place and supported. That’s key, especially on longer runs where your legs take a pounding. It’s not just about recovery either; I noticed that my calves didn’t fatigue as quickly during my runs, and my legs felt lighter overall.

And please don’t take my word for it. Check out the following research papers on the benefits of compression gear for performance and recovery.

• Lower extremity compression garments used by athlete
• Putting the Squeeze on Compression Garments:
• Is There Evidence that Runners can Benefit from Wearing Compression Clothing?
• Effectiveness of Using Compression Garments in Winter Racing Sports

How to Choose Calf Compression Sleeve for Running

When shopping for calf sleeves, there are a few key features to remember. Here’s what you should consider:

Get the Right Size

If you’re new to compression sleeves, getting the sizing right is important. I mistakenly grabbed a pair based on my shoe size, but that’s not how they’re measured. It’s all about the circumference of your calf. I quickly learned this after my first pair felt too tight and cut off circulation, so don’t make the same mistake.

Here’s how to find the perfect fit.

• Measure Your Calf Circumference. Start by measuring the circumference of your calf. Use a flexible measuring tape (the kind used for sewing works best) and wrap it around the widest part of your calf. Make sure the tape is snug but not digging into your skin. In case you don’t have a measuring tape, you can use a string to measure, then lay it flat against a ruler for an accurate reading.
• Match Your Measurement to the Brand’s Sizing Chart. Once you have your calf measurement, check the sizing chart provided by the brand. Each brand may have slightly different sizes, so it’s important to refer to the specific chart for the compression sleeves you’re considering. Choose the size that offers a snug fit for effective compression, but avoid sizes that may feel overly tight or restrictive.
• Consider the Length of the Sleeve. Some calf compression sleeves are longer, designed to cover more of your leg for added support. Make sure the sleeve comfortably covers from just below your knee to slightly above your ankle. This coverage ensures that your calves are fully supported without interfering with your knee or ankle movement.  If you’re taller or have longer legs, check that the sleeve length is adequate. Many brands offer sizing based on both circumference and height for a more customized fit.

The Fabrics of Running Calf Sleeves

The fabric of your compression sleeves can make a big difference in comfort and performance. Most are made from a blend of nylon and spandex, but you’ll also find models with moisture-wicking properties, which help keep sweat at bay.

Some even have silicone taping for extra support.

I recommend moisture-wicking fabrics, especially if you’re running in warm conditions. I started with a basic pair, but as I became more consistent with my runs, I upgraded to sleeves with moisture-wicking materials.

Trust me, your legs will thank you after a hot summer run when they’re not sweaty. These will help keep you dry and reduce odor, and they often last longer because they don’t need to be washed as frequently.

Durability

If you spend your hard-earned money on running sleeves, then at least make sure you’re buying a pair that will last you for a while.

Look for high-quality materials that will hold up over time, especially if you’re putting in a lot of miles. Sleeves from strong, durable fabrics like nylon or Lycra tend to last longer.

Compression levels

Compression sleeves are measured in millimeters of mercury (mmHg), which indicates the pressure level they exert on your legs. For runners, a compression level of around 20 mmHg or more usually does the trick for better circulation and muscle support.

My Top Five Calf Compression Sleeve Brands

Here are some of the top calf compression sleeve brands I’d recommend based on quality and support.

CEP Progressive+ Compression Calf Sleeves

Out of all the brands I’ve tried, I have to say CEP Progressive+ Compression Calf Sleeves stand out. They offer solid support without feeling restrictive, and the 20-30 mmHg compression level is perfect for long-distance runs.

I’ve used them during half marathons, and they’ve helped me push through the final miles without feeling like my calves would give out.

Plus, they come in various colors and sizes, so you can find a pair that suits your style.

Zensah Compression Calf Sleeve

For those who like to add a bit of personality to their gear, Zensah Compression Sleeves are awesome.

Made from 90% nylon and 10% spandex, these sleeves are moisture-wicking and breathable, offering great support during your run while adding a pop of personality.

I got a pair with some fun patterns; they’re just as functional as they are stylish. They’re also lightweight and breathable, which I found helpful during summer races.

2XU Compression Calf Guards

Lightweight yet supportive, 2XU Compression Calf Guards are ideal for runners who want a sleeve that won’t weigh them down.

With seven different size options, you can find a perfect fit. These sleeves are breathable and offer a good balance between comfort and compression.

Doc Miller Premium Toe Compression Socks

Looking for extra support? Doc Miller’s open-toe compression socks could be just what you need

Made from 77% nylon and 23% spandex, these socks provide firm compression that’s also comfortable. They’re a great choice for runners with edema, swelling, or varicose veins.

What’s more?

Thanks to the open toe design, the brand can be worn as a stocking with casual dress and during a run.

Kalenji Kanergy Running Leg Sleeves

Kalenji’s Kanergy sleeves offer good support for those on a budget without breaking the bank.

Available in three unisex sizes, these sleeves provide a snug fit and decent support, though they can get warm in summer.

What’s Your Experience with Calf Compression Sleeves?

Do you have a favorite brand that’s helped you recover faster?

Or maybe you’ve found a unique way to incorporate compression sleeves into your routine?

Share your go-to brands, best tips, and any recovery advice in the comments below—your insights could help fellow runners enhance their performance and recovery!

Looking to buy a running watch but don’t know how to make the right choice? Then you have come to the right place.

One of the most important questions I get as a running blogger is what type of running watch to use during training.

As you can already tell, there’s no such thing as a satisfying answer as it depends on your unique needs and goals. There’s no one-size-fits-all formula.

That’s why the fitness market is inundated with running watches of all sizes, designs, functions, and price ranges.

All of this makes choosing the right watch easier than done.

Fret no more.

I got you covered.

In this article, I’ll break down the basic features you need to in running a watch so you can find a device that meets all of your needs.

Sounds great?

Let’s get started

What’s A Running Watch?

Running watches are a type of fitness trackers. They’re designed for runners of all training levels—the beginner taking up the sport for the first time as well as the serious athletes looking to break their personal best.

All in all, running watches are designed to help you personalize and optimize your training to help take your performance to the next level.

The running watch you pick will depend on your running goals and your budget—just keep in mind that the most expensive piece of gear isn’t always the best tool for achieving your goals—regardless of the promising ads.

When choosing a running watch, there are a few important features to keep in mind.

Understanding these key factors will help you to choose the best running watch for your needs. Whether you require a precise timing device or cold-weather protection, there are running watches that can help make sure you’re getting the most out of your miles.

They’re also more specialized than ever before, with some models specifically crafted for runners of all skill levels and training goals.

Do You Actually NEED A Running Watch?

Actually, no. running watches are not a must-have.

Plenty of free-running apps can help you perform some of the main functions of a running watch.

But if you have the budget for it and want to take things to the next level, a running watch is worth it.

In fact, whether you’re planning to start running or training for your 30^th marathon, using a running watch can help you reach your goals.

• Effectiveness of wearable activity trackers to increase physical activity and improve health:
• Does Looking at Your Watch Help or Hurt Your Running?
• Who uses running apps and sports watches?
• Accuracy and Adoption of Wearable Technology Used by Active Citizens: A Marathon Event Field Study
• Health at hand: A systematic review of smart watch uses for health and wellness
• The Best GPS Running Watches

How To Choose A Running Watch For Beginners

Now let’s get into specifics.

Here are some tips to help you choose the best running watch for you.

Your Data

The first thing to consider is the type of data you want to keep track of. Most running watches track time, pace/speed, and distance. This makes them ideal for a variety of runs.

Knowing your running goals will help determine and set the bar for what type of running watch you need.

This is key as you have to shell out a considerable amount of money on it.

Here’s the rundown.

• Looking to keep track of distance, time, or pace? Go for a basic or mid-level running watch.
• Planning to do heart rate training? Choose a running watch with a heart rate monitor.
• Looking to keep track of advanced running metrics? Choose a mid-level or advanced running watch.
• Looking to keep data on different spots? Opt for a multisport watch.

Additional resource – Running equipment guide

Price Of A Running Watch

Once you define your goals, you need to talk budget!

Running watches start at roughly $100 and can run as high as $1000 or more.

All in all, the more features, the more expensive. But not all perks will benefit your training.

That’s why knowing the data you’re after first is key for making the best running watch choice.

Let me break down the price ranges.

Under $100:

Or what’s known as entry-level, basic, GPS running watches.

If you want to record distance and pace, and nothing else, this is the watch for you.

Just keep in mind that these watches come with limited features—the cheaper ones often without GPS—but many can connect with your smartphone for extra data.

Some have one or two extra features, such as activity tracking or auto-pause.

$100 to $300

This is the mid-level category and works great for both beginner and intermediate runners looking to track data from their workouts.

And this is a pretty broad category.

Some of the features include:

• Heart rate monitor
• Basic GPS functionality
• Built-in accelerometers
• Run /walk alerts
• Interval training options
• Training estimates
• Longer battery life
• And so much more

Additional resource – Your guide to heart rate variability

$300 and over

Welcome to the advanced running watches. They are suitable only for advanced runners looking for in-depth training data not only for running but multiple sports.

Features you can find in these running watches include:

• Basic and intermediate running GPS watch functionality
• Built-in compass
• Vertical oscillation
• Real-time coaching
• Multi-sport tracking
• VO2 max readings
• Triathlon-specific settings like transition timing
• Longest battery life.

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

Battery Life

Another impact thing to consider when choosing the best running watch is battery life.

Most devices run on rechargeable lithium-ion batteries (just like the ones used in your smartphone and laptop) and hold enough fuel to last for up 8 to 12 hours per one change in GPS mode.

This means, in theory, that you can train with the watch up to ten hours before you need to recharge it.

But, all in all, true battery life will vary according to usage frequency, how it’s used, humidity, and storage temperature.

What’s more?

The overall age of the battery also impacts how long it last per one charge.

It also depends on the brand. Top of the line watches like Fenix 5 and Forerunner 935 have a battery life of more than 20 hours.

Extra resource – How to buy a treadmill

Waterproof Vs. Water-resistant Running Watches

Most running watches are sweat and rain-proof, but not all are waterproof enough to swim with.

If you’re looking for a truly waterproof watch, make sure it definitely states water-resistant for no less than 30 meters.

Extra Features to Consider When Choosing Running Watches

Every running watch feature is designed to either personalize or optimize your running experience, so you decide in advance what features are a must for you.

Some of these extra features include:

Touchscreen

A not-so-common feature, most running watches work well with a few buttons.

• Competitive racing against yourself or virtual competitors
• Vibrations and audio messages for real-time data from smartphone notifications to lap times and heart rate zones.
• Connectivity with training apps in order to upload and share your data
• Recovery time calculation
• Customizable running and workout routines
• And so much more.

The Best Running Watches On The Market

Here are a few of the top running watches to check out.

Garmin Forerunner 30

The Garmin Forerunner 30 is one of the best entry-level running watches around, with features such as distance, pace, heart rate, cadence, calories, even VO2 max readings.

What’s more?

The model is also equipped with a nice battery—lasting over 8 hours per charge.

Additional resource  – Your guide to running belts

Apple Watch

Looking for an app that tracks almost everything? Then get yourself an Apple watch.

This model also comes with an always-on display, which any type of runner will like.

This always-on screen is bright and easy to read while running, so you don’t have to activate the screen to check on your stats.

It’s also designed with a blood oxygen sensor that measures the oxygen saturation of the runner’s blood to better understand and gauge overall fitness and health.

What’s more?

The battery life tops out at roughly 18 hours—that’s quite a lot.

TomTom Runner 3

Another running watch that provides all the essential information you need while running.

Costing as little as a third the price of a high-end running watch, the TomTom Runner 3 has a great bitter life, provides full GPS multi-sport tracking, and a smart enough look.

Where to Find A Cheap New Running Watch

If you want to get a great running watch at a bargain, you better shop around and wait for sales.

All in all, Black Friday and the January sales are a fantastic time to get a new running watch.

What’s more?

You should also consider buying a secondhand running watch online.

Additional resource – Guide to running gadgets

How To Choose A Running Watch For Beginners – The Conclusion

When looking for a new GPS running watch, it’s key to consider exactly what features you need as well as your future needs. The rest is just detail, really.

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.

Looking for a simple fitness goal that can help you lose weight, improve endurance, and improve overall health (without pain or injury)? Then you should give running 2 miles a day a try.

Here’s the truth: Running a relatively short distance every day is an awesome way to build the exercise habit and get all the major benefits of running without the downsides.

It’s actually the ideal dose of running to keep you going every day without getting injured or burned out.

In today’s post, I’m going to share with you some of my best advice on how to start a running streak.

In this article, you’ll learn more about:

• The benefits of running two miles a day
• How to get started
• How to stay safe
• And so much more

Sound great?

Let’s get started

Running Streak Explained

Two miles, or 3.1 km, is a relatively and achievable distance that can lead to plenty of health benefits.

Let’s dive a little deeper into the reasons you should consider setting a goal of running every day.

Lose Weight

It goes without saying, but the reason number one most people take up running is to lose weight.

And you can certainly shed a lot of pounds by just running two miles every day.

Of course, how many calories you burn during a two-mile run will depend on your weight, speed, and fitness experience, but it’s still going to be a significant number.

Here are a few examples of caloric burn while running a 9-minute mile for a 160-pound runner.

• 120-pound person – 180 calories running two miles.
• 130-pound person – 190 calories running two miles.
• 140-pound person – 210 calories running two miles.
• 150-pound person – 225 calories running two miles.
• 160-pound person – 240 calories running two miles.
• 170-pound person – 255 calories running two miles.
• 180-pound person – 270 calories running two miles.
• 200-pound person – 300 calories running two miles.
• 220-pound person – 330 calories running two miles.
• 240-pound person – 360 calories running two miles.

Just keep in mind that running and exercise, in general, is not a silver bullet for weight loss.

It’s only one half of the battle—the other being your diet.

Stay More Consistent

Research shows that the best way to build a habit to turn your goal activity into a ritual that you do every for at least 30 days.

Doing a running streak is all about exercising every day.

Even though you’re only running for a relatively short distance, the consistency gains are real.

Improves Your Outlook

The other common reason people decide to become runners is the natural mood boost that comes with it.

With all the stress that life throws at us, it can be tricky to keep a positive outlook.

Maybe you feel burned out at work.

Maybe your partner is not as supportive as you’d like them to be.

Maybe the universe doesn’t feel like a friendly place anymore.

Whatever.

But by lacing up those shoes and logging your two miles, you’re telling the rest of the world that you’re strong and can do anything you set your mind to.

Protect You Against Cardiovascular Disease

Research shows that running and cardiovascular exercise in general, can improve heart health like nothing else.

For example, a meta-analysis reported that running regularly was correlated with a:

• 30 percent reduced risk of cardiovascular mortality
• 23 percent reduced risk of cancer mortality
• 27 percent reduced risk of all-cause mortality

No Excuses

Anytime you think that you are not fit enough or don’t have enough time to exercise, remember it’s just two miles.

Not even a 5K.

Let alone a marathon.

To Conclude

I can go on and on about the benefits of running two miles a day.

But by now, I hope you’re in.

Now let’s try and see if there’s any downside to the practice.

Additional resource – How to start running with your dog

The Dark Side of Running Two Miles A Day

Running two miles is a realistic training goal that virtually everyone can achieve, but, depending on your fitness level, it might cause overtraining if you push yourself too hard.

Clearly, running every day has a lot to offer.

But like almost any exercise plan, it has drawbacks.

If you’re trying to run two miles every, it’s best to skip your session if:

• Feel enough pain to alter the way you move.
• Pain gets progressively worse the longer you run
• The pain is severe and refuses to fade away even after finishing the run.

There are a few things you can do to help protect yourself against injury and overtraining.

I’m sharing a few of them with you later on.

Keep on reading.

Will I lose Weight Running Two Miles a Day?

If you run two miles every day and are watching out for what you eat, you’ll more than likely lose weight.

The general rule is that you’ll burn about 100 to 120 calories per mile.

That means if you run two miles seven days a week, you’ll shed about 1400 to 1600 calories a week.

That might seem like much but keep doing the same workouts for three months, and you’ll end up burning off roughly 20,000 calories—which is the equivalent of five pounds!

Yes, five pounds without making any change to your lifestyle.

Want more challenge? Check my guide to running five miles everyday.

How to Get Started Running 2 Miles A Day

Without further ado, here’s how to get on the two-mile-a-day path.

Go Slow

Are you a complete beginner runner?

If you have never run before, it’s probably going to challenging trying to run two miles straight—maybe you won’t even be able to run one mile without doubling over in pain.

If you have never run before, your first step is to start with a walk/run routine.

This is a method in which you alternate between intervals of running and walking—what’s known as the walk/run method.

That’s how you get fit without getting hurt.

I’d recommend to try jogging for one minute and walking for one to two minutes to get started.

Repeat the cycle until you’ve completed your two-mile workout.

As you get fitter, increase the time spent running and take less and less for recovery until you can run the two miles without breaks.

It might take you a few sessions to get there, or a couple of weeks.

It’s up to you.

Train at your own pace and stay within your fitness level.

Here’s the full guide to how long does it take to run a mile.

How Long Should It Take To Run 2 Miles?

The answer depends on the individual.

For example, if you just took up running and are following the run/walk strategy, it could take about 30 minutes to complete the 2-mile run.

But if you can already run two miles non-stop, expect to finish the workout in 15 to 20 minutes—depending on how fast you can go.

As the weeks progress, you’ll get faster and get massive perks.

It’s just a matter of practice and time.

Additional resource – Here’s your guide to running three miles a day.

Running Two Miles A Day – The Pace

As I explained earlier, as a beginner, you’ll do a mix of running and walking at an easy pace to help you meet that goal.

Just remember to start each workout with a 5-minute brisk walk as a warm-up, then finish it up with another 5-minute walk for cooldown.

Keep all of your two-mile runs at around 80 percent of your maximum, especially during the first few weeks and/or if you’re a complete beginner.

Do not run your body into the ground by the end of the session.

You should leave enough fuel in the tank to be able to do more.

Plan Your Sessions

Take sometime on the weekend to assess the week ahead, then carve out the times you want to run the two-miles.

By analyzing your daily schedule, you can choose the best time to fit in your runs.

I’d recommend getting up early and knocking it out right away, as research shows that people who work out in the morning are more likely to stay consistent.

Just whatever you do, choose a time based on your schedule.

Do what works for you.

Schedule your sessions just like you’d schedule work meetings or family events.

You wouldn’t skip either of those unless you want to lose your job or have trouble in your household.

Once you schedule your runs, stick to them—no matter what.

It’s only two miles, after all.

Additional resource – How To Run An 8-Minute Mile?

Pay Attention

Although running two miles a day is a great goal to have, remember to keep a keen eye on your body.

If you’re experiencing pain or just feel like you need to rest more, that’s completely fine.

Don’t do more than your body can handle—or else, you’ll get injured or burned out.

How To Start Running 2 Miles a Day – The Conclusion

There you have it!

If you’re looking to start a two-mile run streak, then today’s article is the perfect guide for you.

I have covered all the essentials, but if you still need more beginner runner advice, make sure to check my page here.

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.

Running races come in all sizes and shapes, suiting everyone from the complete beginner to the elite athlete.

That’s why to make the most out of your racing experience, you need to choose the right event then train for it properly. Or else, you’ll crash and burn, and you don’t want that.

So how far are the most common running races, and how do you actually approach training? If you’re looking for answers, then you have come to the right place.

In this article, I’ll break down the distances of the most common running races, including the 5K, 100-miler, and everything in between.

I know it’s a to cover, so let’s dig in.

Note – Today’s article covers some of the most popular running races, but keep in mind that are hundreds more. There are also other types of running races, such as obstacle races, mud runs, and fun runs.

How Far Are Common Running Race Distances?  – The One-Mile

This is not a common running race among recreational runners, but for anyone who wants to take up running, the One-Mile run is the perfect starting point—especially if you want to establish a baseline from the get-go.

Roughly 1,600 meters, or the equivalent of four laps around a standard track, the mile is the only imperial distance that survived the sport’s transition to the metric system.

The race requires the endurance of a distance runner coupled with the speed of a sprinter—an elusive balance that only a few can master.

The race is also challenging enough that it takes serious training, but short enough that virtually anyone in decent shape feels like they can pull it off.

According to the International Association of Athletics Federations, the current world record, as of January 2021, is held by Hicham El Guerrouj, the Legendary Moroccan runner, and stands at 3:43.13.

Additional resource – How to avoid slowing down during  a race

How To Train For The Mile

This depends on your starting point.

Training for the perfect mile is tricky. The race is not a sprint, so you need basic endurance as well as enough speed to make it fast to the finish line.

If you’re a complete beginner, start with a walk/run strategy until you can run 20 to 30 minutes at an easy pace. Then you can work on your speed.

Typical one-mile training programs require an equal balance of speed, strength, and endurance.

Even if you think that you already fast, but lack the strength and endurance to hold that speed for the distance, your one-mile performance will be subpar.

Additional resource – Guide to pacing strategies for different races

How Far Is The 5K?

First things first: The “K” in 5K refers to kilometers, so a 5K is 5 kilometers long, the equivalent of a 3.1-mile distance.

To put it in perspective, 3.1 miles equal to running 45 laps around a baseball diamond or about 12.5 laps around a standard track.

Still have no idea how far is a 5K? try using a service, like Google Maps or MapMyRun, to map out the distance from your home to a specific destination.

In the recreational running world, the 5K is often hailed as the best “entry-level” event for beginners, and for good reasons. Completing a 5K race requires time, practice, and training, but even the complete beginner with no experience can be race-ready in less than eight weeks (try my couch to 5K plan on the treadmill).

The race is also one of the most popular races in the world, accounting for roughly half of the paid registrant in the US alone. In fact, there were about 8 million finishers of 5K races in the United States in 2016.

A beginner runner? Try this couch to 5K plan.

How Long Will It Take To run A 5K Distance?

I don’t have the exact answer as finish times vary from one runner to the other (learn more about the factors that affect 5K pace here).

The current 5K world record is at 12:35.36 and held by Joshua Cheptegei. But as a beginner, expect to finish the race within the 30 to 40 minutes range—longer if you’re walking/running.

Here are more pace ideas:

• Running 5K at 5-minute mile pace: 15 minutes 32 seconds.
• Running 5K at 6-minute mile pace: 18 minutes 38 seconds.
• Running 5K at 7-minute mile pace: 21 minutes 44 seconds.
• Running 5K at 8-minute mile pace: 24 minutes 50 seconds.
• Running 5K at 9-minute mile pace: 27 minutes 56 seconds.
• Running 5K at 10-minute mile pace: 31 minutes 04 seconds.
• Running 5K at 11-minute mile pace: 34 minutes 10 seconds.
• Running 5K at 12-minute mile pace: 37 minutes 17 seconds.

How To Train For A 5K

5Ks are a challenge, but an achievable one.

As I stated earlier, it’s a distance every one—even those with no running experience and/or are completely out of shape—can train for and within a relatively short period of time, be able to cross the finish line.

But you shouldn’t underestimate it. Try running a 5K without the proper base, and you’ll crash and burn.

Here’s how to approach 5K training as a beginner:

If you’re a complete beginner or haven’t logged any miles in a while—due to illness, injury, or just lack of motivation—start with the walk/run training plan.

For example, running for three minutes, walking for two, then repeating the cycle for 20 to 30 minutes. This can be far less scary than trying to run the whole 3.1 miles without stopping.

I’d recommend training for 10 to 12 weeks leading up to your race day, spending the first four weeks switching between running and walking until you can run 25- to 30-minute straight at an easy pace.

Before you move onto the 10K, maybe check out this 8K distance guide.

How Long is The 10K Race?

The 10K is about 6.21 miles. Completing a 10K is almost the same as running the length of 91 football fields, including both end zones. It’s also roughly 25 laps around a standard track.

This 10K is long enough to allow the beginner—or recreational—runner to stretch their comfort zone, but without overdoing it.

It’s also the ideal stepping stone distance from the 5K to longer distances such as the half marathon or marathon.

How Long Will It Take To run A 10K Distance?

Again, pace depends on your fitness level, age, etc. As a beginner, expect to complete a 10K within 60 to 80 minutes—even longer if you’re run-walking—the world’s record is 26:11.00 and is held by Ugandan Joshua Cheptegei.

Here are more pace examples.

• Running 10K at 5-minute mile pace: 31 minutes 04 seconds.
• Running 10K at 6-minute mile pace: 37 minutes 17 seconds.
• Running 10K at 7-minute mile pace: 43 minutes 30 seconds.
• Running 10K at 8-minute mile pace: 49 minutes 42 seconds.
• Running 10K at 9-minute mile pace: 55 minutes 54 seconds.
• Running 10K at 10-minute mile pace: 62 minutes 8 seconds.
• Running 10K at 11-minute mile pace: 68 minutes 21 seconds.
• Running 10K at 12-minute mile pace: 74 minutes 34 seconds.

How To Train For 10K

Most experts recommend start training for a 10K after doing a few 5Ks, but that doesn’t bar the complete beginner from training for the distance too.

In fact, if you just took up running and want to push yourself, the 6.2 miles is a fantastic goal to aim for. It’ll give your training structure and help improve your discipline and motivation.

This is, of course, as long you’re realistic, give yourself plenty of time to train, and stay within your skill level the entire time.

As a guideline, approach training for the 10K the same way you do a 5K—in a slow and gradual manner. The main difference is that instead of training at a 5K pace, your main workouts will be at the goal 10K pace.

What’s more?

Shoot for a realistic pace and finish time, and stick to that. As a beginner, make it a goal to cross the finish line unscathed. In future 10K races, you can get a bit cockier and try to beat your personal best for the event.

Additional Reading – Here’s your guide to obstacle race course training.

How Far Is The Half Marathon Race?

Also known as a “Pikermi,”(name of a village in Greece used because of the route of the original marathon), the half marathon is 13.1 miles long, or about 21.1 kilometers.

To put it in perspective, running a half marathon is the equivalent of doing 53 laps around a standard outdoor track.

The half marathon distance is widely accepted as the sweet spot of distance running.

The event requires serious training and endurance, but not closely as much as a full marathon. It’s also the threshold at which most runners start to consider themselves as serious athletes.

The half marathon has gathered some tremendous clout over the past few years. There were over two million finishers in 2016, according to Running USA, up from around 400,000 just a couple of decades ago.

How Long It Will Take You To Run A Half Marathon?

Half marathon finish times vary widely. As a beginner, expect to finish the race within two to three hours. The official IAAF world record stands at 57:32 and is set by Kibiwott Kandie of Kenya.

Here are more pace examples:

• Running a half-marathon at 5-minute mile pace: 1 hour, 5 minutes, 33 seconds.
• Running a half-marathon at 6-minute mile pace: 1 hour, 18 minutes, 39 seconds.
• Running a half-marathon at 7-minute mile pace: 1 hour, 31 minutes, 45 seconds.
• Running a half-marathon at 8-minute mile pace: 1 hour, 44 minutes, 51 seconds.
• Running a half-marathon at 9-minute mile pace: 1 hour, 57 minutes, 59 seconds.
• Running a half-marathon at 10-minute mile pace: 2 hours, 11 minutes, 05 seconds.
• Running a half-marathon at 11-minute mile pace: 2 hours, 24 minutes, 12 seconds.
• Running a half-marathon at 12-minute mile pace: 2 hours, 37 minutes, 18 seconds.

How To Train For A Half Marathon

Now that distance has greatly increased, it’s time to take things more seriously.

Once you start making the switch to half marathon training, you’ll have to run at least four times a week to ensure you can finish the race distance unscathed.

If you only run a few times week—covering 6 or 7 on your longest run—you won’t have the needed endurance to take on the 13.1-mile distance. This means one thing and one thing only—failure.

As a rule, take your time, often months, building up a base of running fitness. Plan out a structured running program, ideally for 12 to 16 weeks, then stick to it.

What’s more?

Do plenty of long runs—the bread and butter of long-distance running. These help improve your endurance while getting your body used to spending a long time on the go.

Each week, preferably on a Sunday, do a long run, gradually increasing distance by roughly 10 percent each week until you get to 10 to 12 miles a session.

How Far is The Marathon Race?

The marathon is the granddaddy of races and a bucket-list event for many runners.

A marathon is 26.2 miles or 42 kilometers. That’s stands to running roughly 105 times around a standard outdoor track.

Even though marathon events tend to differ in their terrain and level of challenge, the length is always 26.2 miles.

This distance was inspired by the Philippides who run from the Marathon To Athens to deliver the news of victory over the Persians by the greens.

Then, soon after announcing the victory, the Greek herald collapsed on the floor and died of exhaustion.

How Long It Will Take You To Run A Marathon?

The longer the distance, the steeper the disparity between finish times. Though the current world record of the marathon is about two hours, beginner runners may cover the whole 26.2 miles distance in five hours or more.

Here are a few marathon pace examples:

• Running a Marathon at 5-minute mile pace: 2 hours, 11 minutes, 05 seconds.
• Running a Marathon at 6-minute mile pace: 2 hours, 37 minutes, 17 seconds.
• Running a Marathon at 7-minute mile pace: 3 hours, 03 minutes, 39 seconds.
• Running a Marathon at 8-minute mile pace: 3 hours, 29 minutes, 41 seconds.
• Running a Marathon at 9-minute mile pace: 3 hours, 55 minutes, 33 seconds.
• Running a Marathon at 10-minute mile pace: 4 hours, 22 minutes, 11 seconds.
• Running a Marathon at 11-minute mile pace: 4 hours, 48 minutes, 25 seconds.
• Running a Marathon at 12-minute mile pace: 5 hours, 14 minutes, 38 seconds.

How To Train For A Marathon

Completing a marathon requires a lot of conditioning, focused training, and mental strength. Sorry, there are no shortcuts.

Try to wing it without proper training, and you’ll have the worst running experience of your life.

Most runners who drop out of or crash and burn during the erase are typically under-prepared—don’t fall into that trap.

Start training after running more than a few 5Ks, 10Ks, and Half marathons, then devote three to four months to marathon training.

During your plan, aim to drastically build up your mileage base and get in a few long runs—in the 15 to 18 miles range—under your belt before the big day.

During the race, get ready to hit “The Wall,” which typically strikes the 21-mile (33K) mark, especially during your first marathon experience.

How Long is The 50-Miler Race?

Often dubbed as the half marathon of ultramarathon distances, the 50-miler, or 80 kilometers, is a beast of a race in itself. Logging in 50 miles equals running 16 5K races back to back. Yes, that’s quite a lot!

The 50-miler is the perfect stepping stone to the world of ultramarathons—the ideal event for hardcore runners or trail addicts on the quest for the next endorphin high.

How Long It Will Take You To Complete 50-Mile Race?

The current world record is a staggering 4:50:08 and is set by Jim Walmsley at the 2019 Hoka One Project Carbon X event. But that’s a finish time even the most hardcore runners can only dream of achieving.

As a beginner, expect to finish your first event between eight and 14 hours.

Here are a few pace examples:

• Running a 50-miler at 6-minute mile pace: 5 hours.
• Running a 50-miler at 7-minute mile pace: 5 hours, 50 minutes.
• Running a 50-miler at 8-minute mile pace: 6 hours, 40 minutes.
• Running a 50-miler at 9-minute mile pace: 7 hours, 30 minutes.
• Running a 50-miler at 10-minute mile pace: 8 hours, 20 minutes.
• Running a 50-miler at 11-minute mile pace: 9 hours, 10 minutes.
• Running a 50-miler at 12-minute mile pace: 10 hours.
• Running a 50-miler at 13-minute mile pace: 10 hours, 50 minutes.

How Train For a 50-Miler

Training for a 50-miler is no easy walk in the park. You’ll need to devote years of rigorous training to be able to make it in the world of ultra-running.

During the event, expect the worst to happen: fatigue, injury, gear issues, stomach problems, mental break down, crying—you name it.

As a rule, spend a few years honing your running game and doing plenty of races before you decide to try a 50-miler.

At a minimum, shoot for upwards of 50 miles a week while remaining injury-free before you start tackling the 50-mile distance.

Here are some of the best sources on 50-miler training

• 16-Week 50-Miler Plan.
• 50-Miler For Beginners
• 50-Miler Tips

How Far is The 100-Miler Race?

As the world of ultra-running expands in popularity, the 100-mile distance is regarded as the ultimate benchmark—the big daddy of all ultramarathons.

The 100-miler, the equivalent of 160 kilometers. It requires running 363 laps around a standard track to cover 100 miles. The distance is also the equivalent of running four marathons back to back.

Think one marathon is challenging enough? Try completing four in a row.

That’s why covering the whole distance involves running continuously for 24 to 42 hours.

Running a 100-miler is not completely out of reach for the ordinary runner. In fact, with the right long-term plan, strategic build-up, and an iron will, you can run a 100-mile –even if you are not endowed with the best athletic genes in the world.

How Long It Will Take You To Run 100 Miles?

The world record for the distance is at 11 hours and 19 minutes and was set by Zach Bitter, running a pace of 6 minutes and 48 seconds per mile. Yes, can you imagine running that fast for such a long time?

All in all, how long will take you to run 100 miles will depend on tough the course is. If the course is totally flat, expect to finish it within 18 to 22 hours. But a tough race, such as the Mogollon Monster 100, can take you up 30 hours or longer.

Here are a few pace ideas to give you an example:

• Running a 100-miler at 6-minute mile pace: 10 hours.
• Running a 100-miler at 7-minute mile pace: 11 hours, 40 minutes.
• Running a 100-miler at 8-minute mile pace: 13 hours, 20 minutes.
• Running a 100-miler at 9-minute mile pace: 15 hours.
• Running a 100-miler at 10-minute mile pace: 16 hours, 40 minutes.
• Running a 100-miler at 11-minute mile pace: 18 hours, 20 minutes.
• Running a 100-miler at 12-minute mile pace: 20 hours.
• Running a 100-miler at 13-minute mile pace: 21 hours, 20 minutes.

How To Train For a 100-Miler

Google “how to run 100 miles,” and you’ll definitely find a lot of helpful, practical advice written by professional athletes and coaches.

I’m not a professional runner nor an Olympic-level, high-endurance coach.

But, according to my research and intuition, training for the 100-miler is the hardest thing you can do as a runner.

And the most of the training boils down to your mental game—as in how mentally you prepared. In fact, the difference between training for a 100-miler, and let’s say, a marathon is almost entirely mental.

As you can tell by now, the longer the race, the more miles you need to log in every week—not to mention the cross-training and mobility work required to keep your body healthy and performing well throughout your training.

During the race, you’ll have to deal with more than just running—sleep deprivation is one example.

It’s not just about training your body for the distance—your whole existence should be ready too.

Here are a few resources to help you get started:

• Case Study – Training For a 100-Miler
• How To Train for a 100-Miler
• Here’s how to avoid a DNF in a race
• Age grading explained
• How far is an 8K race
• How to warm up for a race
• Your guide to the 100K race

How Far Are Common Running Race Distances? – The Conclusion

There you have it! In this article, I’ve explained in detail the official running distances of some of the most common and sought after races in the running world. The training tips should also 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.