Cross Training For Runners

Do you go running first, then lift weight later?

Or is it the other way around?

Does the order really matter?

Just like anything else in life, there’s no such thing as the PERFECT answer.

But the short answer is: it really depends on your training goals and personal preferences.

For example, if your main goal to increase muscular strength and size, then lift weights first.

But if you’re looking to improve your aerobic endurance, then you prioritize running—and cardio training in general.

Why it’s the case? That’s where today’s post comes in handy.

Running VS. Strength Training – Which one Should You Do First?

In this article, I’ll delve into when you should run before strength training as well as the other way around.

When To Run Before Lifting Weights?

If your primary goal is to improve your endurance for an event such as a marathon, you’ll better off spending your energy on the miles.

To make the most out of your training, your body should be well-rested and recovered before hard runs, whether it’s long runs or interval sessions.

Lifting weights may compromise your muscle’s ability to contract optimally, which is key for any type of athletic movement—running is no exception.

That’s why running while still recovering from strength training-induced stress may prevent you from making the most out of your miles.

This can not only limit your performance but can also increase the risk of strain and overuse injuries in your muscles and joints.

Still, have to run after a strength workout?  Then, at the very least, keep your runs short and the intensity within 70 to 80 of your max.

Running As Warm-up

Even if you don’t have any specific running goals, jogging for 10 to 15 minutes before lifting weights can also serve as a warm-up. This helps ensure that your body ready for the intensity of the strength exercises.

Don’t take my word for it. Research out of the Journal of Strength and Conditioning Research reported that subjects who performed a low-intensity warm-up for 15 minutes were able to lift more weight in a one-rep max than those who only warmed up for 5 minutes.

Additional resource – Jogging Vs running

When to Lift Weights Before Running?

If you’re looking to build muscle and increase your strength, then you should definitely lift weights before logging your miles.

Your body needs time to recover. While logging the miles increases endurance, it can get in the way of muscle building. Your focus and coordination will also be compromised, and you don’t want that.

Again, don’t take my word for it.

Research out of the Journal of Strength and Conditioning Research looked into an athlete who runs on the treadmill before lifting weights.

The researchers found that the subject reported a decrease in muscle power and eked out fewer reps compared to when they hit the strength room before running on the treadmill.

Looking for more? Here’s the full guide to running after leg day.

When You’re Looking To Lose Weights?

Both running and strength training work well for weight loss.

In general, running burns roughly 100 calories per mile.  Not only that, the more intense you run, the higher your metabolic rate, which is the minimum number of calories your body requires to perform everyday functions. This means you’ll be burning even more calories while at rest.

When you lift weights, you boost or maintain lean body mass, which will shed more calories in the long term.  The more muscles you build, the higher your resting metabolic rate

Additionally, the more intense your strength training—as well as the less you take for recovery in between exercises—the more EPOC you produce.

But which one should come first?

If you’re looking to lose weight or reduce body fat, it’s not really important which you perform first, but all in all, I’d recommend that you start with strength training just to avoid injury.

Strength training first may also drain your carb stores, forcing your body to gets its fuel main from fat rather than glycogen during your run.

Just keep in mind that you might “bonk” in the middle of the run, especially if it’s along with a distance session or hard interval workout.

What’s more?

Keep in mind that weight loss is a number’s game—calories in vs. calorie south. In other words, to slim down, you’ll have to create a negative energy balance.

Additional Resource – Your guide to weighted vests for running.

If You Want To Improve Your Overall Fitness

If you aren’t looking to build endurance, bulk up, or lose weight, then you can basically run or lift weight in whichever order that works the best for you, according to your lifestyle and schedule.

All that being said, I’d still urge you to set specific training goals.

That’s how you improve your athletic performance and overall health. The rest is just details, as the saying goes.

Additional resource – Should you be running after leg day?

Running VS. Strength Training – The Conclusion

In general, you should never run and lifts weights back-to-back. You’ll get the most out of your training in terms of endurance and strength when you give your body enough time to recover from each workout. 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.

David D.

After elementary education in schools, college is the vital turning point in the life of a student. At this stage, people choose their subject, which leads them to their professional careers. We can see many colleges and schools in our communities, but it is damn hard to choose the right one.

It is just as difficult to choose the best paper writing service that can help you rewrite essay online or write one instead of you. Having reliable essay writers available at any moment is vital to one’s success in college. This way, students can ensure they don’t lag on their assignments and keep receiving good grades even if they dedicate all their free time to something else.

Many popular colleges are offering running programs. But before selecting the college, you need to decide the program in which you want to enroll. It will help you to lead towards the right choice.

When you search for the best college, keep in mind the performance rate of colleges in national competitions, their course work, and the ranking of running programs. Some colleges also provide facilities to write papers for college students. Another important thing is the care, quality, and experience of coaches working in the colleges.

7 Best Colleges with the Best Running Programs

In the following list, we have described seven colleges that are offering the best running programs.

1- University of Washington

The famous university is located in Seattle, Washington, with the perfect climate for running programs. There are so many tracks near the campus for running that if a student tries different running paths daily, the track will not repeat in a week. A Burke-Gilman Trail with total distance lies a marathon track, and it is directly accessed from the main campus.

Anyone can approach the running club if they submit their liability forms. They also offer an online schedule that anyone can join through proper procedure. Well-trained and experienced coaches guide the runners.

2- Harvard University

This beautiful campus is located in Cambridge. It is a well-known institution with an excellent academic reputation. Different tracks are created around the river that gives an amazing opportunity to runners by offering different distances. Fresh Pond and Danehy Park are also famous for running tracks.

Most undergraduate students are found in the running club of the university. But the grad students can also join the club. The club offers six practice plans every week that you can choose according to your schedule.

3- University of Cincinnati

University is located in a dream city, Cincinnati, Ohio. It is the dream place for runners. The river of Ohio provides the best route with a new view that has an amazing impact on runners.

The Botanical Gardens and Eden Park are the best options for running. But these two points are not as worthy as the river route. The university has one of the best running clubs among all universities. The club is open for everyone. The UC running club organizes five events of NIRCA.

4- Georgetown University

There are plenty of running tracks around the city and university, due to which the city took top place in the fittest city of 2016 of the United States. It is the best school in America for running that has a 200-meter long three-lane track. There are a lot of connections through walking tracks that connect one place to another. There is a track of 2.5 miles that you need to cover from the university campus to the building of the white house.

If you love running, you can join the club. There is a very simple procedure to get entry into the club by completing the club traveling form. The entry form is available on the university website.

5- Columbia University

The university is located in great New York City. It is the best runner-friendly place in America. Amazing tracks with beautiful scenery amused the runners. The area of the university connects the students with Riverside Park, Morningside Park, and Central Park. The university’s running club has road runners that regularly join group running with graduates and undergraduate runners.

6- UCLA

It is located in Los Angeles and has three gardens that provide beautiful flowery routes to runners. The university magazine has published two courses for running on the campus. These are night routes that have 3.5 miles long-distance and a perimeter route of 3.9 miles distance. The university has a well-established running club.

7- North Carolina State

University is based in Raleigh, North Carolina, specializing in sweet tea, hot dogs, and a brewing scene that mesmerizes the viewers. The city itself has 70 + miles long greenway tracks. The XC club of North Carolina and track club are appropriately established and allow all runners to join the club membership. Five practices in a week are planned at evening time manageable for the students and other runners.

Conclusion

We have explained some best colleges that may help you to find the right one. We also suggest you visit colleges by yourself. Meet with the management team of the college and coaches. Ask the students already studying there who are graduates who get their degree from college. These tricks will help you to make the right decision. You must also be aware that one program that suits your fellow or friend can be challenging for you and may cause injury. It is not necessary that if something is better for another person, also better for you. You should take time, focus on your needs, take suggestions from your elders, and decide.

If you’ve ever wondered why running makes you sleepy afterward, you’re not alone!

Feeling tired after a run can be frustrating, especially when you want to keep your energy up for the rest of the day.

But don’t worry—this happens for some common reasons, and understanding them can help you fix the issue.

As a running coach, I’ve seen many runners deal with post-run fatigue, and most of the time, the solution is simpler than you think.

In today’s article, we’ll explore the top reasons why you might feel sleepy after running and what you can do to stop it.

Eat Well

Poor nutrition is one of the most common reasons runners feel sleepy after running. Your body needs fuel to power through a run and recover afterward. If you’re not eating the right foods or running on an empty stomach, it’s no wonder you feel drained.

What to do:

Before running, ensure you’re fueling your body with carbs to give you sustained energy. For example, I like eating a banana or toast with peanut butter about 60 minutes before I hit the road. It’s light enough to not upset my stomach but packed with enough energy.

Some other great pre-run snack options include:

• A granola bar
• A slice of toast with jam
• Oatmeal with fruit

Planning to run for more than 90 minutes? Have gels, sports drinks, and other fuel to keep your energy levels up.

As a guideline, take about 100 calories after 60 minutes of running, then and then 100 every 30 to 45 minutes.

Then, following your workout, replenish your stores as quickly as possible.

Your muscles are most receptive to nutrients the first 30 minutes after exercise. By eating soon, you may reduce your risks of muscle soreness and fatigue.

Here are some great post-run meal ideas:

• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• peanut or almond butter on whole-wheat bread
• Oatmeal with fruit
• Cottage cheese and fruit
• Oats with milk and dried fruit
• Veggie omelet with a slice of whole-grain bread
• Pretzels with nuts and fruit
• Yogurt with granola
• A hard-boiled egg with fruit
• Brown rice with chicken or salmon and veggies
• Tuna salad sandwich on whole-grain bread.
• Tuna and crackers.

Drink Your Water

Dehydration is another major reason for feeling sleepy after running. Even a little dehydration can leave you feeling sluggish and tired. When you run, you lose water through sweat, and not replenishing that water can lead to fatigue.

Don’t take my word for it.

During an experiment reported by the Journal of Nutrition, researchers assessed the mental skills of 25 subjects who had enough water to stay sufficiently hydrated or were put into a lightly dehydrated state.

The mildly dehydrated group reported symptoms such as headache, loss of focus, low mood, and a sense of fatigue both at rest and during exercise.

What to do:

Ensure you’re drinking plenty of water throughout the day, especially before, during, and after your run. I always tell my runners to aim for at least 64 ounces of water daily, and more if it’s hot or you’re doing a longer run.

You should also check the color of your urine. If it’s pale yellow or clear, you’re hydrated. If it’s darker, it’s time to drink more water!

What’s more?

Don’t forget about electrolytes, either. On longer runs or hot days, it’s a good idea to drink an electrolyte replacement drink to replenish lost minerals like sodium and potassium. This can help keep your energy levels steady and prevent that post-run slump.

Sleep Enough

There was a time when I thought I could function perfectly fine on five or six hours of sleep, even while training for a marathon.

I was wrong.

The less sleep I got, the more I felt like a zombie after every run. One week, after back-to-back hard workouts and very little sleep, I couldn’t shake the feeling of exhaustion.

I realized that my body wasn’t just tired but begging for rest.

What to do:

So how much is enough sleep?

Shoot for at least seven to eight high-quality hours of sleep a night. That’s the recommended amount for most adults, but feel free to sleep more on your hard training days.

Again, listen to your body and follow your judgment.  Your body is your coach—as long as you’re willing to listen and follow its commands, you’ll be on the right way.

Avoid Overtraining

Overtraining is another common culprit of post-run fatigue. You’ll quickly hit a wall if you’re running too much, too fast, or too often without giving your body enough time to recover.

I learned the hard way that pushing too hard, too often, doesn’t make you stronger—it breaks you down. While training for my first half marathon, I thought I had to run fast every time I laced up.

But after a few weeks, I felt exhausted, achy, and unmotivated. That’s when I realized I was overtraining.

What to do:

Ensure you’re building enough recovery into your training plan. This means taking at least one or two rest days per week and alternating between hard and easy running days.

For example, after a long run or an intense speed workout, give your body a chance to recover with an easy, low-mileage run or a day of cross-training. I like to switch it up with cycling or swimming on my recovery days.

You should also keep track of overtraining symptoms. Some of the early signs include:

• Insomnia or difficulty falling asleep
• Mediocre athletic performance
• Persistent aches and pains
• Loss of appetite
• Elevated heart rate
• Lack of exercise motivation
• Sickness or compromised immune system
• Persistent soreness.

If you find yourself dealing with more than a few of these, give your body the recovery that it desperately needs.

Check Your Medication

Certain medications can cause drowsiness and fatigue, which might be why you feel sleepy after running.

Some of these include:

• Antidepressants, such as Zoloft and Prozac, can cause excessive fatigue, making it hard to summon up the motivation to run.
• Antihistamines – Brompheniramine, diphenhydramine, and hydroxyzine, among others, are all used to treat allergies.
• Anxiety medications – such as Klonopin, Xanax, Ativan, and Valium have the side effect of making you feel weak or tired for a few hours to several days.
• Blood pressure. Beta-blockers, like Tenormin, Toprol XL, and Lopressor, work by slowing your heart, making you feel tired during the workout and afterward.

What to do:

If you suspect your medication is making you tired, talk to your doctor about adjusting your dose or finding an alternative that won’t leave you feeling so tired.

Never stop or change medication without consulting your healthcare provider first. Your doctor may be able to recommend a different medication or timing that works better with your running routine.

You have got a Medical Condition.

If you’re consistently tired after running, even after adjusting your nutrition, hydration, sleep, and recovery habits, it might be time to consult a doctor.

Blood sugar issues, such as prediabetes and diabetes, can also contribute to fatigue and sleepiness, especially if your blood sugar drops after training.

Different infectious diseases, such as Lyme disease, herpes virus, or Epstein-Barr virus, can induce fatigue as your body fights the infection.

What to do:

If you’re concerned about ongoing fatigue, schedule a check-up with your doctor to rule out any underlying health problems. Sometimes, a simple blood test can provide the answers you need.

In general, consult your doctor for fatigue if it has lasted for many weeks and these other symptoms accompany it:

• Blurry vision
• A mix of constipation, feeling cold all the time, weight gain, and dry skin
• Depression, anxiety, or feelings of severe stress
• Insomnia, or frequent episodes of interrupted sleep
• Frequent and severe headaches
• Recent and unwanted weight gain
• Unexplained weight loss or gain
• Inability to urinate
• Suicidal thoughts
• Abnormal bleeding, including vomiting blood or bleeding from your rectum

When To Nap After a Run

So, should you take a nap after a workout?

The answer depends on you and your body. If a quick nap will help get you back on track, why not.

But if you’d rather keep moving, then go for it.

I’ll admit there are still days when I feel sleepy after a run, even when I’ve done everything right. On those days, I’ve learned to listen to my body and take a quick nap. A 20-minute power nap can work wonders and leave me feeling refreshed instead of groggy. The key is not to nap too long, or I’ll wake up feeling even more tired.

Decided to nap? Then make the most out of it by doing the following:

• Post-Run ritual. Drink plenty of water and stretch your muscles first, then shower—all before you nap. Without a proper post-run ritual, your muscles may start to cramp while you nap.
• Nap At The Right Time. Avoid napping later in the day. Time it at around 1:00 p.m. and 3:00 p.m.—which works great if you usually run in the morning or around noon.
• Cap The nap. Limit your naps to 20-30 minutes. Doze off for longer, and you might fall into a deep sleep, then wake up with sleep inertia. The longer the nap, the more you risk feeling groggy afterward.
• Set The Alarm. Now you have the perfect nap time; it’s time to make the most of it. Start by setting the alarm to help nail those 20 minutes.
• The Right Environment. For the perfect 20-minute nap, you want a quiet, dark place with a comfortable room temperature to lie down. Feel free to use earplugs, eye masks, or white noise to help tune out distractions.

Share Your Experience: Do You Feel Extra Tired After Running?

Feeling sleepy or worn out after a run is more common than you might think, and everyone’s experience with post-run fatigue is unique. Whether it’s a gentle fatigue that helps you relax or an overwhelming tiredness that disrupts your day, I’d love to hear

How do you feel after a run? Have you found any tips or recovery techniques that help you feel more energized? Maybe you’ve discovered a favorite post-run snack or routine that helps you bounce back faster.

Share your experiences, challenges, and recovery tips in the comments below—your insights could make a difference for fellow runners!

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

Running is a very beneficial physical activity that can improve both your physical and mental health. There is much evidence about its positive effect on sleep quality and body shape. Healthcare experts say that running can be very good for your knees and back as well as blood pressure. Moreover, it improves your immunity and cognitive function as well as reduces the risk of many types of cancer. Psychologists also state that runners have better mental health and a low risk of depression. And these are only some of the advantages of running.

But even realizing the positive influence of running on life is not always enough to start doing this activity regularly. So what are some other ways to motivate yourself for running if you are a busy student? Let’s consider them below!

Find motivation

1. Delegate your homework

Naturally, it’s extremely difficult to find time for sports if you have a lot of assignments. Successful college students typically prioritize learning and often neglect other areas of their life. If you are also afraid of getting low grades but want to be active, then you should seek outside help. To delegate some of your tasks, you can turn to an essay writing service with writers that complete academic work according to your requirements. If you get rid of the obligation to write some boring papers, you’ll probably have more energy and desire to do fun physical activities, like running.

1. Track your training

Tracking runs is also one of the most effective and easiest ways to stay motivated. Anytime your inner voice tells you to stop, you can remind yourself how much work you’ve already done. Looking at your previous achievements will inspire you to move on towards greater goals. If you always keep in mind your accomplishments, realizing what you are really capable of, you are less likely to give up when facing new challenges. To track your runs, download an app, like Strava, that measures your speed and distance.

1. Set a challenge

For some people, external challenges are powerful motivators, while for others they don’t work at all. Maybe, you are one of those individuals that are driven by internal goals only. No matter what type of challenge you consider meaningful, find something that truly motivates you. This could be running faster, pushing your longest distance or even increasing the number of your runs per month. The point is to have a particular objective you’re aiming for. But note that your goal must be measurable and reasonable.

Here’s how long it takes to run 5 miles a day.

Start safely

There are many risk factors that you face while running. They occur due to different reasons. For instance, if you run beyond your current possibilities, you may have shin pain. Also, the incorrect technique can result in injury, and the wrong type of shoes can be a reason for blisters.

To stay healthy, it’s important to avoid risk factors and stick to the recommendations of healthcare experts. Check them below!

1. Always warm up your body before running

Before you start your run, you should thoroughly stretch your leg muscles. It’s important to make it carefully and slowly so as not to harm yourself.

1. Cool down after physical activity

Stretches can serve for both warmings up and cooling down. So you should incorporate them into your post running routine as well.

1. Drink enough water

Consuming enough water before, during and after your run will help your body stay hydrated.

1. Don’t push yourself too hard

Take into account your current level of skills and don’t make too much effort. Instead, increase your distance and speed gradually.

1. Find your pace

Start running slowly so you feel comfortable. You shouldn’t be breathless.

1. Relax your body

Muscles always get tight and sore after running. To relax them, consider having a professional massage or a sauna.

1. Avoid roads

It’s not healthy to run near roads since inhaling vehicle exhaust fumes can result in serious respiratory issues.

1. Run on the right surface

In order not to harm your knees and joints, run on smooth even surfaces. Also, try to avoid sand and concrete.

Additional resource – How to combine keto and running

1. Use special shoes

It’s not recommended to wear regular sneakers when running because they don’t support your feet and increase the risk of injury.

Wrapping up

Running is a great way to improve both your physical and psychological well-being. Even if you are a busy student, you should do your best to motivate yourself for regular physical activity. But note, that it must be done in the safest way possible.

Additional Resource – Here’s how to plan a running route.

Author’s BIO

Alina Boskar is an academic writer,  study coach, and running enthusiast. She leads an active lifestyle and uses her potential to the fullest, both at work and in sports. Alina does her best to fill every free minute of her day with physical exercise as it gives her more energy and satisfaction.

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.

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.

Affiliate Disclosure: Runner’s Blueprint is reader-supported. If you buy through links on this page, I may earn a small commission at no extra cost to you.

Looking to buy a running watch but not sure how to choose the right one?

You’re not alone.

One of the most common questions I get as a running coach and blogger is:

“What running watch should I use?”

And honestly, there isn’t a perfect one-size-fits-all answer.

The best watch depends on your training goals, your budget, and how much data you actually want to track.

Right now the fitness market is flooded with options—different brands, designs, features, and price ranges. Some watches focus on basic tracking, while others offer advanced training metrics, coaching features, and multi-sport capabilities.

All of that choice can make buying a running watch feel more confusing than it should be.

So let’s simplify things.

In this guide, I’ll walk you through the key features that actually matter, explain what different types of running watches do, and help you figure out which kind of device fits your training style.

By the end, you should have a clear idea of what to look for—and what you can safely ignore.

What Is a Running Watch?

A running watch is essentially a fitness tracker designed specifically for runners.

It uses sensors like GPS and heart-rate monitoring to track your runs and give you data such as:

• pace
• distance
• time
• heart rate
• calories burned

More advanced watches can also measure things like cadence, recovery time, training load, and VO₂ max.

The goal isn’t just collecting numbers—it’s helping you understand your training and improve your performance.

The watch you choose should match your goals.

A beginner runner might only need something that tracks pace and distance. A marathoner or triathlete may want deeper training insights and multi-sport features.

And remember:

The most expensive watch isn’t automatically the best one for you.

The best watch is the one that actually supports your training.

Do You Actually Need a Running Watch?

Short answer: No.

A running watch isn’t mandatory.

There are plenty of free smartphone apps that can track your distance, pace, and time.

But if you want more consistent training data—and easier access to your stats during a run—a dedicated watch can be incredibly useful.

A good running watch can help you:

• track progress over time
• monitor pacing during workouts
• follow structured training plans
• understand recovery and workload

Whether you’re just starting out or training for your tenth marathon, the right watch can make your training simpler, more consistent, and more effective.

How To Choose A Running Watch For Beginners

Now let’s get into the specifics.

Choosing the right running watch really comes down to two things:

1. What data you want to track

2. How much you’re willing to spend

Let’s break both of those down.

1. Decide What Data You Actually Need

The first thing to consider is the type of information you want from your watch.

Most running watches track the basics:

• time
• pace or speed
• distance

For many runners, that’s more than enough.

But if you’re training more seriously, you may want additional metrics like heart rate, cadence, or recovery data.

Your running goals should guide your decision.

Here’s a simple way to think about it:

Basic training goals

If you just want to track time, distance, and pace, a basic or mid-level running watch will work perfectly.

Heart rate training

If you follow structured workouts or want to monitor effort levels, look for a watch with a built-in heart rate monitor.

Advanced performance data

If you want deeper insights like cadence, VO₂ max estimates, or training load, you’ll need a mid-level or advanced running watch.

Multi-sport training

If you run, bike, swim, or train for triathlons, choose a multisport watch designed to track multiple activities.

The key point is this:

Don’t pay for data you’ll never use.

2. Understand Running Watch Price Ranges

Once you know what features you want, the next step is setting your budget.

Running watches typically fall into three main price categories.

Under $100 — Basic Running Watches

These are entry-level devices designed for simple tracking.

If you only want to record distance, pace, and time, a basic watch may be all you need.

Just keep in mind that some models in this range:

• rely on your phone for GPS
• offer fewer training features
• have simpler displays

That said, many still include useful extras like:

• activity tracking
• auto-pause
• smartphone connectivity

$100–$300 — Mid-Level Running Watches

This is where most runners end up.

Watches in this range offer significantly more training features without jumping into premium pricing.

Common features include:

• built-in GPS
• heart rate monitoring
• interval training support
• run/walk alerts
• accelerometers for indoor tracking
• longer battery life

For beginner and intermediate runners, this category usually offers the best balance of price and functionality.

$300+ — Advanced Running Watches

Higher-end watches are designed for runners who want deeper performance insights.

These devices often include advanced metrics such as:

• VO₂ max estimates
• vertical oscillation
• recovery and training load tracking
• real-time coaching features
• multi-sport tracking
• triathlon modes
• extended GPS battery life

These watches are ideal for serious runners, endurance athletes, and triathletes who want detailed training data.

But for many recreational runners, they may offer more features than you actually need.

A Simple Rule to Follow

Start with the data you want, not the most expensive watch.

Once you know what metrics actually help your training, choosing the right running watch becomes much easier.

Running Watch Decision Guide

Choosing a running watch doesn’t need to be complicated.

Most runners just want something that tracks their runs reliably without getting lost in a million features.

Here’s a simple cheat sheet.

Which Running Watch Should You Buy?

The Best Running Watches on the Market

Here are a few of the best running watches worth checking out right now. These models cover different budgets and training needs—from beginner runners to serious endurance athletes.

Garmin Forerunner 55

The Garmin Forerunner 55 is one of the best entry-level running watches available today. It’s simple, reliable, and packed with just enough features to help beginners train smarter.

It tracks core metrics like distance, pace, time, and heart rate, while also offering helpful features like cadence tracking, recovery time suggestions, and basic training guidance.

What’s more, the battery life lasts up to 20 hours in GPS mode, which is excellent for a watch in this price range.

Best for: beginner runners who want reliable GPS tracking without complicated features.

Weight: ~37 g
Battery: ~20 hrs GPS
Display: MIP screen
Price: ~$200

Pros

✔ simple and beginner-friendly
✔ strong battery life
✔ accurate GPS tracking

Cons

✖ basic display
✖ limited smartwatch features

👉 Check current price on Amazon
👉 Check official store

Apple Watch Series 9

If you want a watch that does more than track runs, the Apple Watch Series 9 is one of the most versatile options available.

It tracks running metrics like pace, distance, and heart rate while also offering a wide range of smartwatch features.

The always-on display makes it easy to check your stats mid-run, and features like blood oxygen monitoring, ECG tracking, and smartphone connectivity make it useful beyond running.

Battery life is roughly 18 hours, which is shorter than dedicated running watches but acceptable for most daily workouts.

Best for: runners who want a smartwatch that also tracks workouts.

Key Specs

Weight: ~39 g
Battery: ~18 hrs
Display: always-on Retina
Price: ~$399

Why runners like it

The Apple Watch combines fitness tracking with a full smartwatch experience.

Pros

✔ beautiful display
✔ strong health tracking features
✔ excellent app ecosystem

Cons

✖ shorter battery life
✖ fewer advanced running metrics

👉 Check current price
👉 Check official store

COROS Pace 3

The COROS Pace 3 has become one of the most popular running watches among serious runners—and for good reason.

It offers incredibly strong battery life, accurate GPS tracking, and advanced running metrics at a very competitive price.

The watch can last up to 38 hours in full GPS mode, which makes it ideal for marathon training and long endurance runs.

It’s also extremely lightweight, which means you barely notice it on your wrist.

Best for: runners who want strong performance metrics without paying premium prices.

Key Specs

Weight: ~30 g
Battery: ~38 hrs GPS
Display: always-on memory LCD
Price: ~$230

Why runners like it

The Pace 3 delivers excellent battery life and advanced training metrics at a price that undercuts most competitors.

Pros

✔ incredible battery life
✔ lightweight
✔ strong training metrics

Cons

✖ smaller ecosystem than Garmin

👉 Check official store

Garmin Forerunner 265

If you want a more advanced running watch with deeper training insights, the Garmin Forerunner 265 is one of the best all-around options on the market.

It includes advanced training features such as:

• VO₂ max estimates
• training load tracking
• recovery time suggestions
• race predictions

The bright AMOLED display also makes it easier to read stats while running.

Battery life reaches about 20 hours in GPS mode and around two weeks in smartwatch mode.

Best for: serious runners who want detailed training insights.

Best for: serious runners

Key Specs

Weight: ~47 g
Battery: ~20 hrs GPS
Display: AMOLED touchscreen
Price: ~$450

Why runners like it

The Forerunner 265 gives runners deeper training insights like recovery time, training load, and race predictions.

Pros

✔ advanced running metrics
✔ bright AMOLED screen
✔ strong Garmin ecosystem

Cons

✖ more expensive than beginner models

👉 View current deals on Amazon
👉 Check official store

Garmin Fenix 7

For runners who want a premium watch that can handle almost any sport, the Garmin Fenix 7 is a powerhouse.

It’s built for endurance athletes and outdoor adventurers, offering features like:

• multi-band GPS
• advanced mapping
• multi-sport tracking
• ultra-long battery life

In GPS mode, the battery can last up to 57 hours depending on settings, making it ideal for ultramarathons or long adventures.

Best for: advanced athletes and multi-sport training.

Key Specs

Weight: ~79 g
Battery: up to ~57 hrs GPS
Display: MIP screen
Price: ~$700+

Why runners like it

The Fenix 7 is designed for endurance athletes who want long battery life and deep training insights.

Pros

✔ extremely long battery life
✔ rugged build
✔ advanced navigation features

Cons

✖ expensive
✖ heavier than most running watches

👉 Compare models on Amazon
👉 Check official store

Running Watch Battery Life Comparison

Battery life becomes really important once your runs start getting longer.

Especially if you’re training for races like marathons, ultras, or triathlons.

Here’s how some of the most popular running watches compare.

Quick takeaway

If battery life matters most, COROS Pace 3 and Garmin Fenix are the clear winners.

Where to Find a Cheap Running Watch

If you want to buy a running watch at a better price, it pays to shop around.

Major sales events like Black Friday, Cyber Monday, and New Year sales are often the best times to find discounts.

You can also save money by buying last year’s model, which usually performs almost as well as the newest release.

Another option is purchasing a lightly used watch from reputable resale sites, which can significantly reduce the price.

Running Watch FAQ

Here are a few questions runners ask all the time when they’re thinking about buying their first running watch.

Do beginners actually need a running watch?

Not necessarily.

Many beginners use smartphone apps like Strava or Nike Run Club.

But a dedicated running watch makes tracking pace and distance much easier during workouts, and it’s usually more accurate than a phone.

Are Garmin watches better than Apple Watch for running?

For serious training, yes.

Garmin watches focus heavily on performance metrics like training load, recovery time, and VO₂ max.

Apple Watches are excellent smartwatches, but their battery life and advanced running features aren’t as strong.

How accurate are GPS running watches?

Most modern running watches are very accurate.

However, GPS accuracy can vary depending on factors like buildings, trees, or weather conditions.

High-end watches with multi-band GPS tend to perform best in difficult environments.

How long do running watches usually last?

Most running watches last 3–5 years before the battery begins to noticeably degrade.

Durability also depends on how often the watch is used and whether it’s exposed to harsh conditions.

Is a running watch worth the money?

For many runners, yes.

A good running watch can help you pace workouts, track progress over time, and stay consistent with your training.

But it’s still just a tool.

The real improvements come from the work you put into your running.

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.