Becoming a new mom is an exhilarating journey. But it can also make you feel like your own health and fitness have taken a backseat. 

Better Health Channel highlights that staying active through regular exercise offers a wealth of health benefits, especially for new mothers. It aids in weight loss and improves mental health. Getting active after giving birth can speed up recovery and help tone muscles. 

As a new mom, you are likely juggling sleepless nights and dealing with a body that feels a bit foreign. If you want to carve out some leisure time while also boosting your energy, running might be the perfect solution. The great thing about running is how adaptable it is; it can easily slot into even the busiest of days.

The idea of starting a running routine might feel a bit overwhelming at first. There are countless ways to make running work for you. With the right mindset, running can empower you and help you connect with yourself during this transformative period.

Know When to Start

Becoming a new mom can make you eager to jump back into shape and revive your old routines. According to the Mayo Clinic, if you had a smooth pregnancy and delivery, you can start exercising a few days after giving birth. But if you had a C-section, chat with your healthcare provider about the best time to ease back into your fitness routine. They will know what is safest for you and your little one.

Your body has just accomplished something a bit intense. It is super important to pay attention to your body and not rush into running before you are ready. However, it’s not just about the timeline. It’s really about how you feel. If you are still facing pain, fatigue, or other symptoms, give yourself the grace to take more time. 

Every mom’s recovery journey is varied, so be kind to yourself. When you are ready to start, ease into it and celebrate every small victory. Your body and your little one will be grateful.

Begin Slow and Have Realistic Goals

Taking it slow and setting realistic goals is essential for making running enjoyable and sustainable for new moms. After months of pregnancy and the challenges of early motherhood, your body is in a recovery phase. Your energy levels might be unpredictable. 

OnlyMyHealth states that after welcoming a new baby, mothers are often overwhelmed. Among the many duties they have, finding time for regular exercise can be especially tough. Fortunately, 20-minute workouts are a practical and effective option for new moms. They can enhance physical and mental health during this significant transition and beyond.

Running for just a few minutes, walking, or jogging can be helpful. This gentle approach helps you steer clear of burnout and injuries while still making progress. 

Your goals don’t have to mirror anyone else. What truly matters is consistency and taking care of yourself. By setting realistic expectations and tuning into your body, you will build confidence and develop a positive, lasting running habit. It will fit seamlessly into your new life as a mom.

Have a Baby Care Plan 

As a new mom trying to incorporate running into your busy life, having a solid baby care plan can make a difference. Consider who can look after your little one while you hit the pavement.  It can be your partner, a family member, or a close friend. 

If you are breastfeeding, try to match your run with your baby’s nap or feeding schedule. Pumping or expressing milk ahead of time can give you a bit more freedom. For those using the formula, prepare bottles in advance so your caregiver can easily feed your baby while you are away.

The only challenge of using formula milk is that it can be unsafe. There are incidences where infants develop necrotizing enterocolitis (NEC) after being fed formula made from cow’s milk. The baby formula lawsuit enables the parents of these babies to seek justice in such cases.

TorHoerman Law states that major infant formula companies are currently facing lawsuits. Parents argue that formulas made from cow’s milk may heighten the risk of NEC. It is a serious gastrointestinal condition that mainly impacts premature infants and those with low birth weights.

When you prepare ahead of time, you can enjoy your run with peace of mind. It helps make your fitness journey less stressful for everyone.

Find a Running Buddy

Running can sometimes feel isolating, especially when you are navigating the challenges of being a new mom. According to Texas Health, you must consider teaming up with a friend for your workouts. It’s a great way to motivate each other. If you are out for a walk, try picking up the pace a bit with a workout buddy.

Having a running buddy can transform your workouts, making them way more enjoyable and motivating. With someone by your side, it is so much easier to lace up and hit the pavement. It can be another mom who is also getting back into shape or a friend who is always up for a good chat. 

Running alongside a buddy is a wonderful opportunity to catch up and enjoy some quality social time while staying active.

Take a Break When You Need It

As a new mom, your days are overflowing with tasks and surprises. It is understandable if your running routine does not always go smoothly. Sometimes, it’s essential for your body and mind to take a breather. It may be due to feeling drained, your baby had a tough night, or life just got a bit hectic. 

Taking a break when you need it isn’t a sign of weakness; it’s actually a reflection of your self-care and wisdom. Tune in to what your body is telling you and give yourself the green light to rest or skip a run without feeling guilty. 

Your fitness journey is really about making progress, not striving for perfection. When you lace up your shoes again, you feel rejuvenated.

FAQs

How to work out as a new mom?

As a new mom, consult your doctor before starting exercise. Gentle walks, some stretching, or postpartum yoga can be perfect options. Break your goals down into small, manageable steps, and tune in to how your body is feeling throughout the process. Carve out some time for yourself, but do not worry if you miss a workout here and there. Every little bit counts.

How do I get motivated to exercise after having a baby?

Begin by acknowledging the small victories. Even a short walk is something to cheer about. Set achievable, flexible goals that align with your new routine. Look for a buddy or join a mom’s group for some support. Keep reminding yourself of your motivation, and do not be too hard on yourself if you miss a day. 

Can I take my baby along for my morning runs?

You can take your baby with you on morning runs. Ensure to use a jogging stroller for safety and comfort. Make sure your baby is old enough to sit up securely. Begin at a gentle pace, take it slow, and relish the fresh air and the precious moments together.

Making running a part of your life as a new mom goes beyond just fitness. It is really about reclaiming a piece of yourself during a time when everything seems to revolve around caring for your little one. Ultimately, running can help you feel stronger, more energized, and more in tune with yourself. Remember that every step you take brings you closer to a happier, healthier you.

Written By – Chondamma Uthappa

I’d always been into long-distance running—half-marathons were my thing.

But one day, while sitting in my living room, I saw a YouTube video of the Bromo Desert 50K Ultra in East Java. That’s when it hit me—I had to run an ultramarathon.

The thought of running across the Bromo volcanic landscape—its wild beauty and harsh terrain—lit a fire in me.

It wasn’t just the distance—it was the challenge of running in such a raw, unforgiving place.

I thought, ‘If I could do one race in my life, it’d be this one.’

Plus, East Java is one of my favorite places to visit—that was just the cherry on top. I packed my motorbike and set off from Bali on a long ride to the Bromo Tengger Semeru National Park. 

The Mental Shift: Overcoming the Fear of the Ultra

Running 50 kilometers sounded insane. I’d done marathons, but this was a whole new level. Ultras have a way of shaking you, especially with those scary big numbers staring back at you.

The terrain is tough, the conditions relentless, and deep down, you know you’re about to face something that will push you beyond what you thought possible.

But I couldn’t back down.

I spent months getting my mind ready for this race.

I had to prepare myself for the heat, the dust, the volcanic rocks. But nothing could fully prepare me for what lay ahead. I doubted myself more than once, asking, ‘Why am I doing this?’ Those doubts crept in on long training days and during the hardest runs. But every time they came, I’d remind myself—‘You’ve trained for this. You’ve got this.’

Ultramarathons are a mental game just as much as a physical one. You can train your body, but your mind has to be just as tough. I started focusing on the next checkpoint, not the finish line. T

hat shift helped me keep moving forward, even when it felt impossible.

Training for the Ultra: More Than Just Running

Training for an ultra isn’t about cranking out more and more miles. It’s about learning to push through pain and fatigue in a way I had never done before.

And the hardest part was those weekend back-to-back runs. Saturdays were long runs, and Sundays were even longer runs. When you’re sore from the day before, it takes an entirely new level of mental toughness to lace up and hit the road again.

The one thing I learned early on? Ultramarathons aren’t about speed. They’re about pacing yourself. I had to train my body to be on my feet for hours, not just to finish fast. Every weekend was a test of endurance.

Some of those runs were brutal. The soreness from Saturday’s long run never really let up by Sunday. But I pushed through it.

And then there were the days when I’d hop on my motorbike after a long Saturday run and ride an hour and a half to Batur Mountain, where I’d hike for six hours, climbing over 1,200 meters. Everyone else was probably lounging, Netflix and chilling, but I wasn’t about to let that stop me.

If I wanted to be ready, I had to make sacrifices. It wasn’t easy, but it was the only way.

Race Day: The Toughest Test of My Life

Race day was surreal. I stood at the start of the Bromo Desert 50K Ultra, feeling a mix of excitement and dread. This wasn’t just another race—it was my first ultra, and I knew it would push me farther than I’d ever been before. The clock was exactly 04:00 in the morning so it was still dark out there. As I gazed down the race course, I saw nothing but darkness which added more to the mystery.

The first few kilometers were brutal. I was already battling the heavy air, the terrain, and the unfamiliar demands of running in  on sand. Sure, I had trained, but nothing could have fully prepared me for the desert’s brutal terrain. The volcanic ash underfoot felt like it was sucking the life out of me with every step.

The race consisted of doing two loops, each lasting 25 kilometers. My friend who already joined the race a couple of times before told me that the first loop is mainly a warm-up for the second loop. He also insisted that I pace the first loop If I wanted to make it to the finish line.

I didn’t listen to his advice.

When I hit the 25-kilometer mark, I felt I was done. I was out of energy and completely spent, but my mind was still in the game. Everything hurt—my legs, my back, my feet. 

I was questioning everything. Was I really cut out for this? Now the sun was blazing, the sand kept slipping under my feet, and the temperatures have spiraled out of control.

At that point, I thought, Maybe today’s not my day.

But then something unexpected happened. I started talking to a runner from Vietnam, who was feeling just as drained as I was. We shared our doubts, and for a moment, it felt like we weren’t alone. Sometimes, that’s all it takes—one person to remind you that you’re not in this by yourself. We kept moving, step by step.

We trodden for miles and miles, trying to make the most out of any runnable sections while taking our time on the non-so-runnable paths and hills.

By the time I hit the last stretch, I was sprinting. 

When I crossed the finish line, it wasn’t just a race completed—it was a full-on emotional release. Relief, joy, exhaustion, and pride hit me all at once.

I had done the hardest thing I’d ever done, and I was an ultramarathoner.

My partner was waiting for me at the finish line and she managed to shoot this clip as I was approaching the finish line. At the moment I was happy – well more relieved than happy to be honest.

VIDEO

The Ultra Lifestyle: More Than Just One Race

After the Bromo Desert 50K, my perspective on running completely shifted. It wasn’t about time or pace anymore. It was about mental toughness and learning to keep going when your body tells you it’s done. The finish line is just a small part of the journey—the real growth happens when you’re fighting to get there.

I’m already planning my next ultramarathon. But this time, I know that the mental game is just as crucial as the physical training. The limits I thought I had? They were all in my head.

Fueling and Hydration Insights

In an ultra like the Bromo Desert 50K, nutrition and hydration can make or break you. When you’re pushing your body to its limits, staying on top of your hydration and fueling strategy is crucial.

Managing Hydration in the Heat

As soon as I hit the course, I knew hydration would be a challenge. Although it was still dark at the starting line, I knew that the sun will be relentless just a couple of hours alter. If I wasn’t careful, dehydration would hit me fast.

During training, I’d built the habit of sipping constantly, not just waiting until I’m thirsty. The dry heat in East Java had me sweating buckets within the first few kilometers. At every aid station, I grabbed water, even when I didn’t feel thirsty. I carried a hydration pack, which became my lifeline. That constant sip kept me moving, even on the long stretches between aid stations.

Electrolytes were just as essential. The heat drained not just my water, but my salts, too. I relied on electrolyte tablets to keep my muscles working properly. In training, I tested different products, and found a mix that worked well for me.

Nutrition: Real Food vs. Gels

At first, I relied on gels, thinking they’d be my go-to for quick energy. But I soon realized that wasn’t enough. Long runs mess with your stomach, especially when all you’re doing is sucking down sugary gels. They give you a quick boost, but they don’t last.

During the race, I carried a mix of gels for that quick energy and real food for the long haul. Bananas were a lifesaver at the aid stations, and salty snacks kept me from crashing. The homemade passion fruit juice at one aid station was an unexpected gem—it was refreshing and packed with natural sugars, helping me through a tough patch. 

The Importance of Testing Fueling Strategies During Training

You can’t wait until race day to figure out what works. As I’ve mentioned before, I tested my fueling strategy during training—long runs are for testing your nutrition plan.

I learned which gels upset my stomach, and which real foods kept me going longer. By race day, I knew exactly what to do when the fatigue hit.

Final Thoughts

Hydration and fueling aren’t just accessories to ultrarunning—they’re essential.

Your nutrition plan is your weapon in the fight against the desert heat and the challenges the course throws at you.

Keep testing it during training, stick with what works, and stay flexible when things don’t go as planned.

If I could give my past self one piece of advice before I started this journey, it’d be this: don’t neglect your nutrition. It’s about more than just surviving the race—it’s about learning how to push past your limits and keep coming back for more.

It’s happened to all of us: you’re in the middle of a tough run, or you’ve just wrapped up an intense workout, and suddenly, the pain hits. Your knees are sore, your back aches, and your muscles feel like they’ve turned to stone.

What’s the first thing you reach for? A bottle of ibuprofen or Aleve, right? Many of us have done it. The thing is, there’s a growing trend in the running world: many runners—amateur and elite alike—rely on OTC painkillers to manage discomfort during training.

In fact, studies show that up to 60% of runners use NSAIDs like ibuprofen or Aleve leading up to a big race. 

But should we?

Let me be honest with you from the get-go:  Pain is part of the deal, but is masking it with over-the-counter (OTC) painkillers isn’t the way to go.

I’ve been there, and after experimenting and doing some research, I want to share why relying on painkillers can actually slow you down in the long run, and how focusing on natural recovery methods has worked better for me.

What Exactly Are OTC Painkillers Doing to Your Body?

Painkillers like ibuprofen and naproxen (NSAIDs) work by blocking prostaglandins—the chemicals that cause inflammation and pain. They’re great for short-term relief, and I’ve used them plenty in the past to get through a race or tough workout.

But here’s the kicker: prostaglandins do more than just cause pain. They also help with healing and protect your stomach and kidneys.

When you block those natural processes by using NSAIDs, you’re not just stopping pain. You’re slowing down the very recovery that your body needs to bounce back. You’re delaying the healing process that comes from proper rest, good nutrition, and natural inflammation.

So while popping a pill might feel like a quick fix, it’s actually interfering with your body’s ability to heal. And over time, that can lead to a dangerous cycle—one where you’re constantly relying on painkillers just to keep running, without truly addressing the underlying issues.

And I think it’s the case for most OTC drugs. Not long ago, I tried some herbs to recover from the flu, thinking it’d speed things up. But the side effects were brutal—I felt dizzy and drained, and had to skip my run. It wasn’t the flu that stopped me—it was the side effects from trying to rush recovery. It reminded me that quick fixes always come with a price.

The Risks: Relying on OTC Painkillers in the Long Run

If you use painkillers regularly, you may find that your body becomes reliant on them. But that reliance can come at a cost.

Let me explain more.

Inhibiting Inflammation 

When we run, we’re tearing muscle fibers, and that’s actually a good thing. Your body needs that microtrauma to build strength and endurance. Inflammation is a natural part of that process—it helps to repair the muscles, making them stronger. But when you block that inflammation with painkillers, you’re also blocking your body’s ability to heal properly. You’re stopping the repair process before it even begins.

Ignoring the Pain 

Pain is your body’s way of saying, “Hey, something’s not right.” If you mask that pain with painkillers, you’re ignoring the message your body is sending you. And that can lead to even worse issues down the road. I’ve ignored pain before, pushed through it, only to suffer the consequences later. That’s a mistake I don’t want to make again.

Kidney and Gastrointestinal Damage

Frequent use of NSAIDs can cause serious damage to your kidneys and gastrointestinal system. Studies show that NSAIDs can impair kidney function, especially when you’re running hard and dehydrated. Over time, this can lead to kidney problems or even failure. Plus, NSAIDs can cause stomach issues, like ulcers or bleeding. This is why it’s so important to be cautious about how often you use them.

Does Taking OTC Painkillers Actually Improve Performance? 

As you can already tell, NSAIDs won’t make you a faster runner.

Sure, they dull the pain, but they don’t make you perform better.

And please don’t take my word for it. Research shows there’s no real difference in race times between runners who use painkillers and those who don’t. And taking NSAIDs during long runs can make you feel worse, not better.

Pain is part of the deal—it’s your body telling you something’s wrong or that you need to rest. Masking the pain stops you from listening to your body, and that can cause more issues and slow down your recovery.

When Is It Okay to Use OTC Painkillers?

I’m not saying that painkillers are always bad. There are moments when they can be a helpful part of your recovery plan. For example, if you’ve sprained something or have a temporary injury, painkillers might help you manage the pain in the short term. But they should never be a crutch.

I’ve found that painkillers are useful when the pain is sharp and temporary, but if it’s something that could lead to long-term damage or if it’s nagging, that’s when I know I need to step back and listen to my body.

Taking painkillers should be a last resort, not your go-to solution.

Alternatives to NSAIDs: A Better Way to Recover

Over the years, I’ve learned that there are much better ways to recover from pain than relying on painkillers. Here are some of the methods that have helped me the most:

Stretching and Foam Rolling

I used to skip stretching and foam rolling after long runs. I thought it was a waste of time. But now, I can’t imagine finishing a run without taking at least 10 minutes to stretch out my muscles and roll out the tight spots. Stretching and foam rolling help release tension, improve flexibility, and prevent injuries.

Proper Nutrition

Eating the right foods is key to speeding up recovery. I’ve found that focusing on anti-inflammatory foods—like salmon, berries, and leafy greens—helps my body recover much more efficiently. I’ve noticed a significant improvement in how my body feels when I eat well compared to when I’m eating junk. Of course I’m not perfect 100 percent of the time but doing it right most of the time is enough for me.

Cross-Training

When I can’t run, I turn to swimming, cycling, or yoga to keep my body moving without putting stress on the same muscles. It helps me stay fit, strengthens different muscle groups, and allows my running muscles to recover while still staying active.

Rest and Sleep

Never underestimate the power of sleep. Rest is when your body does the heavy lifting of repair and recovery. I used to push through fatigue, thinking I could outrun it. Now, I prioritize sleep like I prioritize my runs, knowing that a good night’s sleep is just as important for my performance as any workout.

Actionable Insights on Avoiding Painkiller Dependency

Runners, I get it—pain is part of the game. Whether it’s muscle soreness after a hard workout or the nagging ache in your knees, it’s tempting to reach for that bottle of ibuprofen to keep going. But here’s the hard truth: relying on painkillers too often to keep running can create bigger problems down the line.

It’s not just about the pain you’re feeling now—it’s about your body in the long run. Frequent use of NSAIDs can lead to kidney damage, stomach ulcers, and even cardiovascular risks. So while painkillers might seem like an easy fix, the long-term toll they take on your body isn’t worth it.

I hate to sound like a broken record but I’m only repeating it because it’s the truth.

So, how do you break free from the cycle of relying on painkillers? Here’s what worked for me:

1. Listen to Your Body: If you’re constantly reaching for painkillers, it might be a sign that your training needs to be adjusted. Are you pushing yourself too hard? Are you overtraining? If you’re always sore, maybe it’s time to schedule more rest days or change up your routine.

2. Incorporate Cross-Training: Cross-training allows you to stay active without overworking the same muscles. It’s also a great way to stay fit during recovery periods. For me, cycling has been an excellent alternative to running when I need to give my joints a break.

3. Prioritize Recovery: Take the time to stretch, foam roll, hydrate, and eat the right foods. Recovery is just as important as the training itself. If you don’t give your body the time it needs to heal, you’ll just end up causing more problems down the line.

4. Set Limits for Painkillers: If you find yourself relying on painkillers regularly, set a limit. Use them only for acute injuries or situations where you absolutely need them. And always remember: they’re a temporary solution, not a long-term fix.

Conclusion: A Healthier Way Forward

Recovery isn’t easy, but it’s the most important part of training. We all face pain—whether it’s from a tough workout, a long run, or an injury—but masking it with painkillers isn’t the answer.

Instead, focus on listening to your body, prioritizing rest, and using natural recovery methods like stretching, nutrition, and cross-training.

Pain is a signal, not something to be ignored. It’s your body’s way of telling you when to slow down and when to push forward. By focusing on holistic recovery methods, you’ll not only feel better, but you’ll also run smarter and stronger in the long term.

Your Turn

What’s your experience with painkillers during training? Have you learned any lessons the hard way? Drop a comment below—I’d love to hear your thoughts and continue the conversation.

Poll: How often do you rely on OTC painkillers for your running aches?

• Never

• Occasionally

• Frequently

• I rely on them too much

Every runner faces those moments when self-doubt creeps in—whether it’s during a long training run or in the middle of a race.

The voice in your head that tells you to quit, that you’re not strong enough, or that you’ll never make it to the finish line.

I know it sucks.

But here’s the thing: self-doubt is part of the process, and it doesn’t have to define you. Easier said then done, but please give me a chance to explain myself.

In this article, I’ll share the mental strategies that have helped me push through those tough moments and finish stronger.

If you’ve ever found yourself questioning whether you’re cut out for running, you’re not alone. Keep reading—this guide is for you.

1. The Voice of Doubt

We all know that voice in our head. The one that says, “You’re not made for this.” Or, “You’re way too slow.”

That voice? It’s a pain in the ass.

I cannot count how many times during long runs where everything felt wrong. My legs were like bricks, my feet were screaming, and I felt like I was running through quicksand.

When you’re in that dark place, doubt hits you like a freight train. “Why am I doing this? I can’t do this. I should just quit.”

But here’s the thing: pushing through that moment is the real win. It’s not about crushing your pace or hitting a PR—it’s about deciding to keep moving when everything in your body says, “Nah.”

So, what do I usually do when I’m in that dark place? I focus on getting to the next mile. I didn’t worry about pace, just about finishing. And you know what? When I cross that finish line, I always feel damn proud.

I had beaten that voice in my head. Self-doubt didn’t win. I did.

2. Death, Taxes, & Self Doubt

Let’s be real—self-doubt is going to pop up.

In fact, I’d go as far to claim that self doubt is just like death and taxes – inevitable.

And if it doesn’t, you’re probably not pushing hard enough.

My experience has taught me that  doubt doesn’t disappear because you get stronger—it’s always there, lurking, especially when you’re digging deep. It’ll sneak in when you least expect it, making you question your abilities. But here’s the trick: don’t listen to it. Just keep running.

Self-doubt isn’t some enemy you can vanquish forever. It’s like that annoying friend who shows up uninvited. But you don’t need to give it power. Some days, you’re gonna feel like a beast—flying through the miles like they’re nothing.

Other days, you’ll feel like you’re dragging a car behind you. On those days, yeah, the doubt can hit hard. But those days don’t define you. It’s just part of the game.

3. Mental Training: How to Reframe Self-Doubt

You know what? I’ve stopped fighting the doubt. Now, I turn it into mental training. Instead of letting those negative thoughts control me, I use them to fuel my runs.

Sounds pretty out there? I promise you it’s that spooky.

One thing I do a lot is self-talk. I know, it sounds cheesy, but it works.

When the doubt creeps in—“You’re too slow,” “You’re gonna burn out”—I flip it. I tell myself, “You’ve put in the work. You’re stronger than you think. Keep going.” It’s like having a little pep talk in your head while your legs are about to fall off.

That’s the key—turn the negative thoughts into something that pushes you forward.

Sure, it sounds corny, but when you’re three miles into a tough run and you’re feeling like a zombie, telling yourself, “I’ve got this,” actually makes a difference. It might be the only thing keeping you from calling it quits.

If you really disagree with me, then I challenge you to go out there and try it for yourself.

And of course, I got more tricks up my sleeves. Let’s get to the next one.

4. One Bite At A Time

Here’s a trick that’s saved me countless times during long runs and tough races: break the run into smaller chunks.

Seriously. When I look at a 20-mile run or a brutal race ahead, I want to puke just thinking about it. It feels like an insurmountable mountain.

So, what do I do? I break it into bite-sized pieces.

Instead of thinking, “20 miles to go,” I think, “Let’s just make it to that next mile.” I’ll focus on getting to the next water station, then the next, then the next. It’s about turning a huge, overwhelming task into a series of small, manageable ones. And when you knock out those smaller chunks, it makes the whole thing seem doable.

5. The Training Never Lies

This is a big one: trust the work you’ve done.

When self-doubt starts making you second-guess everything, remind yourself that you’ve put in the miles. All those early mornings when you didn’t feel like getting up, those tempo runs that made you want to cry, and the long weekend runs when everyone else was hanging out—it all counts.

When doubt hits, I just tell myself: “I’ve done the work. I deserve to finish strong.” Sometimes, it feels like the finish line is a million miles away, but I know that everything I’ve done up until that point is going to pay off.

So when that voice tells me I’m not good enough, I tell it to shut up. I’ve earned this.

6. Be Mindful

Mindfulness is a game-changer when you’re battling mental barriers during a run. When your legs are on fire and your mind starts spiraling, focusing on the present moment can snap you out of it.

I’ve gotten pretty good at checking in with my body during tough runs. I ask myself, “How’s my breathing? Are my shoulders tense? Is my stride efficient?”

Instead of focusing on the pain, I bring my awareness to the present. It doesn’t take the pain away, but it shifts my focus and helps me deal with it. So next time you’re struggling, try focusing on your breath and your form. You’ll be surprised how much it helps.

7. Visualize To Materialize

Visualization isn’t just some athlete’s fluff—it actually works.

Before every big race, I close my eyes and picture myself crossing the finish line. I picture my legs feeling strong, that final burst of energy, and the pride of finishing. I look at it as sort of mental rehearsal that prepares me for the real thing.

It might sound a little woo-woo, but research backs it up—mental imagery helps reduce anxiety and boosts motivation. So next time you’ve got a big race, spend a few minutes visualizing yourself smashing it. The mind is powerful, and using it to prepare for success can make a huge difference.

Quick Tip:

Whenever a negative thought pops up during your run, challenge it with a positive one. It doesn’t need to be fancy—just something simple that helps you keep going.

Actionable Takeaways/Exercises:

If you take anything from today’s rant, then please the following with you:

• Daily Self-Talk Exercise. Start replacing negative thoughts with positive ones. When you hear “I can’t do this,” replace it with “I’m improving every day.” Make this a daily habit, and watch how it shifts your mindset.
• Visualization Challenge. Before your next race or long run, take 5 minutes to visualize yourself crossing the finish line. See it, feel it, and get your body ready to crush it.

Let’s Talk Self-Doubt

Now, I want to hear from you—how do you battle self-doubt during your runs?

Do you use self-talk, mindfulness, or visualization to push through? Drop a comment below and share your strategies. We’re all in this together, and by sharing our tips, we can help each other break through those mental barriers.

I’ve made those mistakes myself.

I thought running meant I could eat anything without consequence.

After a long run, I’d dive into a pizza or a bag of chips, thinking it was my reward. But soon, the crash came—sluggish runs, low energy, and even injuries starting to creep in.

Here’s the hard truth—you can’t outrun a poor diet. It took me time to figure it out, but once I did, everything clicked.

So here’s the deal: what you eat is just as important as how you run. I’m here to give you honest, real-world advice on how to fuel your runs and keep your body performing its best. No fancy trends—just simple, real foods that actually work.

What to Eat Before Your Run: Fuel Up the Right Way

When I started running, I thought a sip of water was all I needed before heading out. Huge mistake. You wouldn’t drive your car without gas, right? Same goes for your body—it needs fuel to keep going.

Fueling up before your run is key to keeping your energy high and avoiding that early fatigue. A good meal about 90 minutes before your run helps keep your energy steady. My go-to? A bowl of oatmeal with peanut butter and a banana. The oats give me slow-burning carbs, the banana gives me quick energy, and the peanut butter gives me healthy fats and protein.

Pressed for time? A quick smoothie with spinach, protein powder, and fruit works great.

What to Eat After Your Run: Refuel for Recovery

What you eat after your run is everything. After your run, your body’s starving for nutrients—what you eat can make or break your recovery. I used to skip post-run meals or grab something quick and unhealthy. I didn’t realize it at the time, but skipping post-run fuel made my recovery slower, leaving me more sore and fatigued.

I keep it simple: a turkey and avocado wrap or a smoothie with protein powder and berries. The goal? Carbs to replenish your energy and protein to rebuild your muscles. I usually go for a 3:1 ratio of carbs to protein.

Another great option? Chocolate milk—the classic post-run drink.

Try to eat within 30–60 minutes after finishing your run. This is when your muscles are craving nutrients, so don’t skip it. I made that mistake a lot in the beginning, and my recovery always took longer because of it.

What I Eat in a Day: Real Examples for Runners

Sometimes, it helps to see how real runners eat throughout the day to make it all work. Here’s what a typical day of meals looks like for me:

Breakfast:

• Scrambled eggs with spinach, a slice of whole-grain toast, and a side of fruit (usually berries or an apple).
  This gives me protein from the eggs, fiber and healthy carbs from the toast and fruit, and antioxidants from the berries.

Mid-Morning Snack:

• A handful of almonds or a Greek yogurt with honey.
  This snack helps keep my energy stable and adds a bit of protein to keep me full until lunch.

Lunch:

• A big salad with chicken, mixed greens, avocado, and olive oil. I throw in some quinoa or chickpeas for extra carbs and protein.
  This meal packs a punch with fiber, healthy fats, and lean protein to keep me fueled for the afternoon.

Afternoon Snack (Pre-Run):

• A banana and a small handful of walnuts or a slice of whole-grain bread with almond butter.
  Carbs for energy, healthy fats for sustained fuel, and protein to keep my muscles happy.

Dinner (Post-Run):

• Grilled salmon with roasted sweet potatoes and steamed broccoli.
  This meal gives me a mix of lean protein, complex carbs, and vitamins to support recovery and boost my energy for the next run.

Hydration: Don’t Forget the Water

Water is the most important thing you can give your body, and I used to totally neglect it. I’d run a race or long run, and by the end, I’d be totally wiped out. When I started focusing on staying hydrated, my performance and recovery improved dramatically. The difference was night and day.

My best advice?

Drink 8–12 ounces of water before your run to start off hydrated. During long runs, aim to drink 6–8 ounces every 10–15 minutes. After your run, replenish with water and electrolytes (I like coconut water). Keep an eye on how much you’re sweating—if you’re losing a lot, add an electrolyte drink to replace those salts.

Visual Guide: Good vs. Bad Food Choices for Runners

Good Food Choices:

• Whole grains (oats, quinoa, brown rice)
• Lean proteins (chicken, turkey, tofu)
• Healthy fats (avocados, nuts, olive oil)
• Hydrating foods (cucumbers, watermelon, coconut water)

Bad Food Choices:

• Processed sugars (sodas, candy bars)
• Deep-fried foods (fries, fried chicken)
• White bread and refined carbs (white pasta, pastries)
• Energy drinks with excessive sugar

Myths Busted: “You Can Outrun a Bad Diet”

I hate to sound like a broken record but let me say it again.

I’ve tried it all—thinking that if I just ran enough, I could eat whatever I wanted. But here’s the reality: you can’t outrun a bad diet. I learned this the hard way, running countless miles only to feel like I was spinning my wheels because of poor eating habits. The truth is, it’s all about the balance—smart training and smart fueling go hand in hand.

Quick Actionable Checklist

• Eat enough to fuel your runs – Focus on whole foods and balance.
• Follow the 90/10 rule – 90% healthy, 10% indulgence.
• Track your calorie intake – Don’t overestimate your calorie burn.
• Eat enough protein – Aim for 1-1.5 grams per pound of body weight.
• Use sports nutrition wisely – Only for long runs and intense workouts.
• Include healthy fats – Avocados, nuts, olive oil, and fish.
• Don’t skip post-run fueling – A 3:1 ratio of carbs to protein.
• Hydrate consistently – Drink 100–120 ounces of water daily.
• Be patient with results – Focus on long-term consistency.

Conclusion: Nutrition is Your Secret Weapon

Your diet plays a huge role in how well you perform, recover, and stay injury-free. Make smart, consistent choices about what you eat, hydrate well, and prioritize recovery. It’s not about perfection—it’s about finding what works for you and sticking with it.

David D.

When I crossed the finish line at the Maybank Bali Half Marathon in 2024, something clicked.

Crossing that line wasn’t just about finishing a race—it was about proving something to myself.

Before that moment, I had always thought of myself as just an average runner.

But during that race, something shifted. The goal wasn’t just to complete the distance

I was chasing a personal record (PR), something I hadn’t even allowed myself to believe was possible.

When I crossed that line, I realized I had pushed myself harder than I ever had before. I wasn’t just running to run anymore—I was racing against myself, and it felt damn good.

From that moment on, every run became a chance to improve. No longer was I just out for a jog. I was actively hunting down a better version of myself. And let me tell you, that shift wasn’t easy.

Some days, I questioned whether I had it in me. But there was no turning back. PRs weren’t just a dream—they were a goal I could reach.

Let’s get into the practical stuff.

How to Train for a PR: Why Casual Runs Won’t Get You There

Here’s the thing: you can’t hit a PR by being casual about your training. If you want to break your personal best, you have to put in the work.

I ditched the easy runs and started adding speed drills, tempo runs, and interval training into my routine.

There were days when I dreaded the idea of pushing myself that hard, but deep down, I knew I had to. It wasn’t just about running longer distances—it was about running smarter, harder, and with purpose.

And on those tough days, when I just didn’t feel like pushing, I remembered the excitement I felt crossing that finish line at the Bali Half Marathon. That kept me going.

Chasing a PR with the Long-Run Mindset

Chasing a PR isn’t just about one race. It’s about a long-term mindset. I’ve learned that the journey doesn’t end when the race is over. It’s a cycle.

It’s not just about getting that shiny new PR at one race—it’s about setting the stage for the next one and the one after that. Every run, every workout, no matter how tough, is one more step toward the next goal.

And let me tell you, the sense of accomplishment you get from reaching that goal is worth every painful mile, every struggle. On those days when my body was telling me to stop, I kept going. Because in the back of my mind, I knew that each step was getting me closer to that ultimate achievement.

Overcoming Mental Blocks – Using a PR as Motivation

Let’s be real—there were days when I didn’t want to train. I was tired. My legs were sore. And my mind?

Full of doubts. I’d ask myself, “Can I really do this? Can I really hit that PR?” But here’s the thing: that’s when the mental game kicks in. It wasn’t about the physical exhaustion—it was about battling the voices in my head telling me to quit.

On those days, I broke the run into smaller pieces, telling myself, “Just get to that next mile, then we’ll see how you feel.” Slowly, the negative thoughts faded. Sometimes, you just have to push through the mental blocks. And once I did, I felt like I could conquer anything.

How to Build a Long-Term PR Mindset

To build a long-term PR mindset, you have to accept that the process is slow. It’s not about hitting a PR every time you race—it’s about the steady progress over time.

Early on, I was obsessed with seeing instant results.

But now, I know that consistency is the key. The work you put in today will show up tomorrow, and the day after that.

Sure, the PRs feel amazing when you hit them, but it’s the process—the day-in, day-out grind—that prepares you for those moments. And it’s in those tough moments, when everything seems impossible, that you really grow.

Fueling and Recovering for PR-Focused Training

When you’re training for a PR, you need to fuel your body for performance, not aesthetics. Trust me, I’ve learned the hard way that what you put in your body matters.

I used to think skipping meals or not fueling properly would give me a quicker edge. But I was wrong. Fueling properly with the right nutrition makes all the difference.

And recovery? Just as important. Your muscles don’t grow while you’re running—they grow when you rest. And trust me, there’s no skipping rest. Skipping it only leads to burnout, and we all know how that story ends.

Managing Expectations – Dealing with Setbacks

You know what’s tough? Managing setbacks. Not every race goes as planned. There were days when my splits didn’t line up and the PR seemed out of reach.

On those days, I had to remind myself that sometimes, finishing strong was more important than hitting a new personal best. I’ve learned that setbacks aren’t failures—they’re part of the journey. E

very time you face a setback, you have the choice to let it break you, or to use it as fuel for the next race.

Mini-Guide for New Runners Chasing Their First PR

If you’re just starting out on your PR journey, here’s a few things I learned the hard way:

1. Start Small: Don’t try to shave minutes off your time right away. Start with small, realistic goals like improving your time by 30 seconds or a minute.

2. Consistency is Key: It’s not about perfection—it’s about showing up. Train regularly, and you’ll see progress.

3. Recovery Matters: Don’t skip your rest days. Your body needs time to rebuild.

4. Track Your Progress: Keep a log of your runs. Even small improvements are worth celebrating.

Celebrating the PR – The Real Achievement

When I finally hit that PR, yeah, it felt incredible.

But it wasn’t just about the time on the clock—it was about everything that led up to it. The tough training days, the sacrifices, the moments when I wanted to quit.

Those were the moments that made that PR so much sweeter. Because when you work hard for something, it’s not just the finish line that matters. It’s everything you learn along the way.

Keep Chasing Your Best Self

So, what’s next? Keep chasing those goals, keep improving, and keep striving for more. But most importantly, enjoy the ride. The true victory isn’t just about hitting a new PR—it’s about becoming a better version of yourself, one run at a time.

You know that feeling when you wake up, your legs are sore, and you look at your running shoes like they’re the last thing you want to see? I’ve been there. Just last Sunday, I was planning my long run from Sanur Beach to Kuta, then up to Renon. I was feeling a little hesitant because it was raining, and I had some aches from my 5 x 1-mile intervals on Friday.

But I got up, put on my shoes, and went for it anyway. By the time I hit the first mile, I felt way better. The first mile is always hard, but once you get through it, you’ll start to feel better.

But some days, skipping the run is the best choice. Here’s how to tell if today’s a “run day” or a “rest day” without overthinking it.

When to Skip a Run – If You’re Sick

This one’s easy to figure out. If you’re feeling like your body is fighting off a cold or if you’ve got a fever, don’t go running. I made this mistake once—ran with a 101°F fever thinking I could “sweat it out.” Spoiler: I spent the next three days in bed, binge-watching Netflix with a side of regrets.

Pro Tip: Skip It If You Have a Fever

If you have a fever, take a few days off. Trust me, one run isn’t worth it. Now, if it’s just a sniffle, and you don’t feel like you’re about to drop, some easy jogging could actually help get your blood flowing. But if you’re in full “I’m about to drop dead” mode—yeah, skip it. Take a break, hydrate, and let your body heal.

Shortness of Breath – Is Your Body Saying “No”?

If you’re huffing and puffing like you’ve just sprinted a 5K and you’ve only been running for 5 minutes, something’s off. I’ve had those runs where I felt like I couldn’t catch my breath, and it turns out, I wasn’t just out of shape. I was pushing myself too hard, or I wasn’t listening to my body.

Listen to Your Body

Listen, pushing through breathlessness can cause bigger issues. Don’t do it. If you’re gasping for air and you’re not sure why—stop—and take a break. There are times when you’re running and suddenly feel like your lungs are closing up. It could be from allergies, dehydration, or maybe you’re just going too hard for the day. Whatever the case, don’t push it. And if this happens more than once, it’s time to see a doctor.

Muscle Pain – Is It Just Soreness or a Bigger Problem?

So you’re running, and those quads? They feel like they’re about to explode. I get it. But muscle soreness is a part of the game, right? Here’s the deal: not all pain is the same.

Know the Difference: Soreness vs. Injury

If it’s that “oh yeah, I pushed hard yesterday” pain, that’s fine. But if your muscles are on fire to the point where you’re struggling to walk after, take the day off. That pain isn’t the normal soreness you feel after a workout—it’s a sign you might hurt yourself. Trust me, I’ve ignored that pain before, and it didn’t end well.

Joint Pain – A Big Warning Sign

Ah, joint pain. The one we all know too well. You know that annoying ache in your knees or ankles that pops up when you’ve been going hard for a few weeks? I used to ignore that, thinking I was just “toughing it out.” Big mistake.

Take Care of Your Joints

Your joints take longer to heal than muscles. If you’re feeling that dull ache under your knee cap or your hip joints feel like they’re made of rusted metal, take a step back. Running on sore joints will just make things worse. If it’s bad, you’re going to be out for a while—so take those extra days off and let them recover.

Chest Pain – Stop Right Away

Alright, this one’s serious. If you’re feeling chest pain while running, that’s your body screaming at you. I don’t care if you’re in the middle of a race or trying to push through a workout—stop immediately.

Call It a Day for Chest Pain

If you feel pressure in your chest, it might be a serious issue. Don’t ignore it. And don’t get me wrong, I’ve had those moments where I thought, “It’s just a weird twinge,” but you don’t want to take that risk. If chest pain comes with dizziness, shortness of breath, or nausea, call it a day, and get medical attention. Better safe than sorry.

Dizziness – Take a Break

We’ve all had it. That moment where you think you’re about to fall over mid-run. Don’t worry, you’re not alone in this. I’ve gotten dizzy a few times in my life—usually from not eating enough before a run or running when I hadn’t hydrated enough. It’s a pretty solid indicator that your body needs some TLC.

Stop and Hydrate

If you’re dizzy, stop, sit down, and drink some water. If it’s more than just feeling lightheaded, or if you’re still dizzy after resting, go get checked out. Your body knows when it’s pushing its limits, so listen to it.

Pregnancy – Listen to Your Body

Running during pregnancy is awesome if you’re used to it and feeling good. But if anything feels off—don’t risk it. Here’s the deal: growing a baby is tough—don’t push yourself too hard. Shortness of breath, dizziness, or chest pain? Not worth the risk. Always check with your doctor, just to be sure.

Injury – Take Time to Heal

Let’s be real—injuries suck. They really suck. Running through an injury is like trying to drive a car with flat tires—eventually, it’s just gonna break. If you’re seriously hurt, stop running. You’ll do more harm than good by trying to push through it.

Rest and Cross-Train

I’ve had my fair share of injuries that kept me sidelined longer than I wanted. My advice? Rest, ice, and cross-train while you heal. Trust me, you’ll come back stronger—and injury-free.

Overtraining – Know When to Rest

Now, let’s talk about the beast we all fear: overtraining. If you’re feeling burned out, your performance starts dipping, or your recovery’s taking longer than usual, that’s your body giving you a little warning flag. It’s like your car’s check engine light turning on—if you keep going, something’s gonna break.

Listen to Your Body

Overtraining isn’t just about pushing yourself too hard in a workout; it’s about not allowing recovery. Your muscles, your mind—they all need time to bounce back. And if you’re constantly tired, can’t hit your paces, or your resting heart rate is way up, it’s time to reassess. Rest isn’t weakness—it’s part of getting stronger.

The Three-Day Rule: A Simple Way to Recover

Here’s a trick I’ve learned that’s saved me more than once: the Three-Day Rule. When you’re feeling off, whether it’s a small injury, muscle fatigue, or just general exhaustion, give it three days. Not one, not five, but a solid three. That’s usually enough time to reset without derailing your training.

Pro Tip: Recover Without Losing Fitness

Trust me, I’ve gone down the “push through it” road, thinking that a few days off would make me weaker. That’s a bunch of BS. Three days is the sweet spot where your body has enough time to recover without losing all your fitness progress. If after those three days, you’re still not feeling it, then it’s time for a more serious check-in with a doctor or physio.

Overtraining Symptoms: When You’re Pushing Too Hard

Overtraining is sneaky. It doesn’t just happen overnight. It creeps in, and before you know it, you’re running on fumes. Here’s how to spot it:

• Fatigue: You’re tired all the time, and even easy runs feel tough.
• Sluggish Performance: You can’t hit your usual paces or complete workouts like you used to.
• Elevated Heart Rate: Your resting heart rate is higher than normal. Not just after a workout, but even when you’re chilling.
• Mental Exhaustion: You’re not just physically drained; mentally, you’re checked out. You’re dreading every workout, and it feels like a chore.

Final Thoughts: Train Smarter, Not Harder

At the end of the day, it’s not about how many miles you can crank out or how tough your workouts are. It’s about being smart. Adjust when you need to, back off when your body is telling you to, and rest when it’s time. Trust me, I’ve learned the hard way that taking care of yourself is the best way to make progress.

The real wins come from being consistent—showing up day in and day out, taking care of your body and mind, and knowing when to back off so you can come back stronger. It’s all about playing the long game. Don’t let pride or stubbornness keep you from reaching your potential. Know when to push, and know when to rest.

You’ve probably been there before—lacing up your shoes, trying to decide whether you should run by time or distance. It’s one of those questions I get asked all the time, whether it’s from a new runner or someone gearing up for a big race.

The truth? There’s no one perfect answer. It’s not as simple as “should I run more miles or more minutes?” It really comes down to your goals, how fit you are right now, and how your body reacts.

But here’s the good part — I’m here to help you figure it out. Stick with me, and by the end of this, you’ll know exactly which method suits you, no fluff.

Running By Time: The Smart Choice for Many

Let’s get this out of the way first: running by time is a game-changer, especially if you’re just starting out. Here’s the deal: You’re not overdoing it right off the bat.

Just starting? Perfect. Time-based runs help you build endurance at your own pace, so you avoid pushing too hard and risking injury. I’ve made this mistake myself — starting out thinking I could smash 10K, only to end up with shin splints. That’s a rookie move. You don’t need to run miles to see progress — you just need to put in the time.

It helps you keep your effort in check. Want to run 30 minutes? That’s a solid goal. Push the pace a little if you’re feeling it, but the clock’s your guide. No need to worry about how far you’re going; focus on maintaining a consistent effort. Trust me, some of my best runs were 40-minute loops, just staying in the zone.

I get it — life gets busy. We’ve all been there: juggling work, family, social life. Time-based runs let you squeeze in a workout no matter how tight your schedule is. You know that 45 minutes is all it takes — you don’t need to stress about finishing a certain number of miles. Plus, it’s easier to commit. “I’ve got 30 minutes to run” sounds way less overwhelming than “I’ve gotta get 5 miles in.”

The Downsides of Running by Time

But here’s the catch — running by time can get a little dull if you’re not mixing it up.

Lack of Motivation to Push I’ll be honest, this is where it can get boring. You’re running for time, and while that’s good for endurance, there’s less incentive to really push yourself. I remember one of my first runs: a 30-minute easy jog that left me feeling like I hadn’t done much. To really make progress, you’ve got to push yourself a bit more than just “keeping the clock ticking.” The good news is, you’ll get there.

Running By Distance: Perfect for Racing and Pacing

So, you’re aiming for a new race PR, huh? Distance-based training might be your best friend here.

Ideal for Speed and Race Prep When you’re racing — whether it’s a 5K or a marathon — running by distance is the way to go. Here’s why: you’ve gotta get used to the idea of covering a specific distance. That means figuring out how much energy you’ve got for each mile, and learning how to pace yourself.

Trust me, every race I’ve done was all about figuring out how to pace my miles. You’ve got to nail down that pace, and the best way to do it is by running for distance. Think 10×400 meters, each at race pace, or 3×1-mile intervals to get your body used to the effort.

Pacing & Strategy Proper pacing? Yeah, it’s a whole art form. I’ve messed up pacing in a race more times than I care to admit. But when you train by distance, it forces you to learn how to run a consistent pace. It’s all about getting that pacing dialed in for race day.

Here’s a little runner’s secret for you. When you’re hitting mileage goals, you’re also tracking how many miles your shoes have seen. Running by distance helps you know exactly when it’s time to toss those kicks and get a new pair. Take it from me — this way, you’ll save your feet from a lot of discomfort (and maybe even prevent injuries).

The Downsides of Running by Distance

The flip side? You can get too competitive with yourself.

You Might Push Too Hard Yeah, this happens. I’ve had days when I pushed a little too far just to hit the right mileage. Overdoing it when you’re not feeling great is a recipe for burnout, or worse, injury. That’s why it’s crucial to listen to your body. Don’t be a hero — adjust your plan if the weather’s terrible or the course is too hilly. Sometimes, running by time gives you that flexibility.

Mixing Both for Peak Performance

Look, here’s the secret: don’t pick one or the other — use both time and distance to your advantage. They each have their role.

• Time-based runs: Perfect for recovery, endurance building, and staying injury-free.
• Distance-based runs: Key for race prep, pacing, and strength-building.

Here’s how you use both:

• Start with time-based runs to build a strong base.
• As you get stronger, introduce distance to work on your race pace.
• Keep your recovery runs short and time-based — no need to overdo it when your legs are tired.
• Use distance when training for a specific race — those intervals are going to feel a whole lot better when you’re used to running real miles.

I’ve coached hundreds of runners, and those who combine both methods always see the best results. One method helps you build a foundation, and the other sharpens your skills. Mix them right, and you’ve got a winning formula.

Conclusion

So, there you have it. Whether you’re just starting out or gearing up for a race, time and distance both have their place in your training routine. Start with time-based runs if you’re building that base, then bring in distance as you level up. But don’t forget to mix it up. Keep your training smart, consistent, and balanced — that’s how you avoid injury and get faster.

And remember — every single mile, every single minute, is part of the process. You’ve got this. Keep moving, keep improving, and stay in the game.

I’ll never forget my first treadmill.
It was sitting in the corner of a dusty garage, half-buried under old gym bags. The owner barely used it, but for me, it became the start of hundreds of miles of winter training. It wasn’t perfect, but it got the job done — and taught me a lesson I’ve shared with dozens of runners since:
A treadmill is only as good as the miles you put on it.

Whether you’re buying brand new or scoring a secondhand deal, the goal stays the same: find a machine that fits your needs without draining your wallet or your patience.

In this guide, I’ll break down what really matters when choosing between used and new treadmills — based on what I’ve seen work (and not work) for real runners over the past decade.
Let’s get to it.

Why Getting The Right Treadmill Actually Matters

A treadmill isn’t just another thing sitting in your living room gathering dust.
Pick the right one, and it’s a total game-changer:
• You’ll run no matter the weather, time of day, or mood.
• You’ll build fitness from couch to 5K… and beyond.
• You’ll lose weight (if that’s your mission).
• You’ll train for races without dodging cars, potholes, or loose dogs.

Here’s the truth most fitness blogs won’t share:
In the long run, a good treadmill saves you from wasting money on gym memberships you’ll stop using.
Trust me, I’ve made that mistake—wasting money on a ‘fancy’ gym I never used.
And what about pace control?
Set your pace, and it stays locked in—no interruptions.
No traffic lights, no wind slowing you down, and no excuses.
If you’re really into making progress, this is a must.
But here’s the thing: Not all treadmills are made for actual runners.
Some treadmills look awesome online, but then break down quicker than you can say ‘pizza.’
Let’s go for a reliable workhorse, not something that will break down at the first sign of trouble.

Step One: Know Your Space (Before You Dream Big)

Reality check: Where is this beast going?
Treadmills take up space.
And make sure there’s enough room so you’re not running into your coffee table.
Measure your space—twice.
If you’re tight on room, folding models exist — but measure both unfolded AND folded dimensions.
Just because it’s foldable doesn’t mean it’ll fit anywhere.

Picture yourself trying to clean around it. Opening the closet. Running hard without shoulder-checking a bookshelf.
If it feels cramped, rethink.
And hey — if you live in a shoebox apartment?
Walking pads exist.
They slide under desks or beds, perfect for casual walking days.
But if you’re training for anything serious? Skip the pad. Get a real treadmill.

One of my friends tried to cram a treadmill into his tiny apartment.
He ended up climbing over it to reach the bathroom. Every. Single. Day.
Take it from him, don’t make that mistake.

Step Two: Set a Real Budget (Without Selling a Kidney)

Here’s the unfiltered truth: Treadmills aren’t cheap.
But you don’t need to rob a bank either — you just need to know where your money’s going.
Budget Breakdown for Real Runners:
• Under $600 ➔ Decent for walking. Jogging? Sketchy. Running? Forget it.
• $600–$1000 ➔ Some hidden gems for walkers and casual joggers — especially during big sales.
• $1000–$1500 ➔ Solid sweet spot. Durable motors, good cushioning, incline options. A real runner’s entry point.
• $1500–$2500 ➔ Great features, tougher frames, better electronics. Households with multiple runners? Look here.
• $2500+ ➔ Luxury zone. Daily runners, marathoners, tech lovers, this is your playground.

Runner confession:
I once tried to marathon-train on a $400 treadmill.
By week five, it sounded like a dying jet engine… and then literally caught fire during intervals.
Never again.

Budget Survival Tips:
• Check for 0% financing offers if you’re serious but strapped.
• Hunt for deals around Memorial Day, July 4th, Black Friday, and New Year’s resolution season.

Manual vs Motorized Treadmills: Real Talk (Runner to Runner)

Alright, here’s the no-B.S. breakdown nobody else will tell you:
Manual treadmills sound cool in theory — you power the belt yourself, Rocky-style, no electricity needed.
In reality?
It feels like dragging your feet through quicksand while wearing a weighted vest.
Fantastic workout, sure… but if you’re planning real runs, real workouts, or real mileage?
You’ll be swearing under your breath before you hit mile two.
Motorized treadmills, on the other hand?
Push a button, hit your pace, climb the hills, hammer intervals.
These are the ones you want if you’re serious about anything beyond casual walking.

Match the Treadmill to Your Running Style (or Suffer Later)

Buying a treadmill without matching it to your style is like running a marathon in flip-flops.
Technically doable… but you’re gonna regret it real fast.
Here’s the crash course:
🏃‍♂️ Walkers:
You’ll want a machine with a 2.0+ CHP motor, nice handrails, and good deck cushioning.
Smooth, easy, nothing fancy — just sturdy.

🏃‍♂️ Joggers:
Shooting for casual runs and steady miles?
Look for 2.5+ CHP, a top speed of at least 8 MPH, and some decent shock absorption so your knees don’t file a complaint.

🏃‍♂️ Serious Runners:
Marathoners, sprinters, pain-chasers:
You need 3.0+ CHP, a top speed of 12 MPH, a wide and long belt (especially if you’re over 6 feet tall), and easy-to-reach speed/incline buttons for those gut-check interval days.

Hidden durability tip:
Always check the maximum user weight — even if you’re a lean machine.
300+ lbs capacity usually means sturdier frames, tougher belts, and motors that don’t wave the white flag at mile 9.
Bonus material geek-out:
Steel frames = springier, quieter, built to take a pounding.
Aluminum frames? Lighter, but harsher underfoot.
If you’re going long, go steel.

Don’t Ignore the Deck and Belt (Your Knees Are Begging You)

Let’s talk decks and belts — the unsung heroes of treadmill survival.
If you’re tall (over 6 feet)?
You’ll need a minimum 54″ deck length if you actually want to stretch out and stride.
Belt quality matters too.
Two-ply belts = smoother ride, quieter sessions, and a treadmill that won’t sound like it’s dying every time you pick up the pace.

Shocking but true:
A good deck can slash the pounding on your joints by 30–40%.
That’s the difference between finishing your run smiling… or booking a standing appointment with your chiropractor.
Roller reality check:
Bigger rollers (2.0″ and up) mean smoother belt movement, less wear and tear, and way fewer “oh crap, the belt’s slipping again” moments.

Bonus Features: Nice to Have (But Don’t Let Them Scam You)

Look — bonus features are like dessert.
Fun to have, but not the main course.
Stuff worth eyeballing:
• Built-in programs (hill repeats, intervals, Netflix guilt distractions)
• Big fancy screens (cool, but don’t overpay unless you’re really gonna use it)
• Bluetooth and App Sync (Garmin Connect, Peloton, Zwift — if you’re a numbers nerd)
• Tablet holders (essential for zoning out with trash TV during long runs)
• Fans (spoiler: 90% of built-in fans blow about as hard as a tired Labrador)
• Heart-rate monitoring if you’re into training by zones
• Customizable outdoor course programming (simulate racecourses or brutal hill repeats indoors — love/hate relationship guaranteed)

Warranty = Your Secret Weapon

Before you hand over your card, check the fine print:
✅ Lifetime warranty on the frame
✅ Lifetime on the motor
✅ 5+ years on electronics
✅ 2+ years on labor
Anything less? Walk away.
Bonus Tip:
If you can swing a treadmill with a light commercial warranty, do it.
They’re built to take punishment — not just Sunday strolls.

Try Before You Buy (Or Regret It Later)

If you’re buying local?
Put the thing through its paces:
• Run for at least 10 minutes (not just a 30-second jog)
• Test the incline and speed buttons (they should react fast, no weird lags)
• Listen for suspicious clunks, screeches, or “is this thing gonna explode?” noises
• Shake it a little — it should feel rock-solid, not like a carnival ride

Buying online?
Deep dive into runner reviews and forums.
Skip the sponsored Amazon raves.
And unless you secretly enjoy throwing out your back?
Pay for white glove delivery.
Moving a 300+ pound treadmill up the stairs solo = instant regret.

Final Miles: You’re Ready to Choose

Alright, champ — you made it.
Now you’re armed with the truth, not marketing fluff.
You know how to dodge the duds, spot the beasts, and pick the machine that fits your grind.
No more treadmills that turn into coat racks.
No more buyer’s remorse.
Final bit of runner wisdom:
“The best treadmill isn’t the fanciest one. It’s the one you’ll actually use.”
Now get out there — indoors or out — and keep chasing those miles.
Catch you on the run. 🏃‍♂️
-David

You ever head out for a long run, feeling like today’s the day — smooth pace, fresh legs — only to spend half the damn time punching your belt back down because it’s riding up your ribs like it’s trying to choke you out?
Yeah. I get that.
One time, my so-called “no bounce” running belt bounced so much I almost launched it into a dumpster behind the third water station.
Halfway through the Batur 30K trail race. In front of a crowd. And the look of fury on my face – unmatched.
Honestly, might’ve been my best athletic move of the day. Moral of the story? Not all running belts are made the same.

Why You Probably Need a Belt
If you’re running for more than 30 minutes or planning to race, you need a place to stash your stuff that isn’t your sweaty hand or that sad, floppy side pocket in your shorts. Holding your phone, keys, gels, and emergency “please come pick me up” money while you run? It’ll drive you crazy. And possibly turn into a yard sale mid-stride if you’re lucky. A good belt means smooth runs and no distractions. No bouncing gear, no sweaty phone disasters, and no awkward chafing in places you don’t want to explain to your doctor.

What the Heck Is a Running Belt, Anyway?
Think of Batman’s utility belt — but with sweat, dehydration, and less cool factor. A good running belt sits low across your hips (not your waist — you’re not Grandpa shuffling around the mall). It hugs your body like a teammate who actually wants you to PR and lets you carry what you need without throwing off your stride. There’s two major types: Some are barely-there minimalists — lightweight enough you forget they exist. Others are full-on hydration tanks — built for trail beasts and long-haul warriors.

How to Choose a Belt That Doesn’t Make You Hate Running
Alright, here’s the honest truth you really need to hear. Fit is everything. If the belt doesn’t fit right, it’s torture in stretchy form. The right belt does three things: It sits low across your hips, hugs you snug like a teammate, and stays put when you sprint. If the belt is sliding, bouncing, or causing you to question your life choices mid-run, it’s not the right one. Measure your hips, not your waist, and pick a belt with an adjustable buckle.

2. Silicone Grippers: Your Unsung Heroes
You know that weird sticky strip hiding inside some belts? The one that feels a little creepy at first, like a clingy second date? Yeah. That’s your MVP. No grippers = belt climbs your torso like a terrified squirrel halfway through your long run. Good grippers = belt stays put like it’s glued to you. First time you wear a gripper belt? It’ll feel weird. But after a couple miles, you’ll realize it hasn’t budged once.

Hydration — Don’t Be a Camel, Man
You can’t outrun dehydration. If you’re out there longer than 45 minutes, you better have a plan. Otherwise, you’re basically slow-roasting yourself in sneakers. Real-world hydration belt setups: One bottle for short runs, two bottles for half marathons, and bladder systems for marathons and trails. Soft flasks mold better, bounce less, and ride smooth — like a good running buddy. Hard bottles, however, bounce around and cause mid-run water battles.

Light Is Right — Unless You Like Suffering
Golden Rule: Light belt = fast, happy, bouncing-back runner. Heavy belt = sore, slouchy, cramping disaster by mile 9. Go for the lightest belt that still carries your must-haves. If you feel like you’re smuggling bowling balls around your hips, you picked wrong. Trust me, that extra two pounds feels like twenty once your legs start writing angry letters to your brain at mile 10.

Fabric Matters (Way More Than You Think)
True story: I thought I scored a sweet $10 deal on a belt at a sketchy outlet mall. Neoprene-ish, looked pretty legit. By mile 6 in 90°F heat? It turned into a medieval sweat sponge glued to my waist. Pretty sure medieval prisoners had it better. Neoprene is fine for cold-weather runs, but for humid conditions, elastic blends are better. Ripstop Nylon is the most durable, tough enough for trails and bad decisions.

Size the Pouch to Your Life (and Your Bad Decisions)
Got a phone bigger than your head? Rolling with four gels, two house keys, and a lucky pebble from a trail run? Yeah. You’re not alone. Whatever you’re hauling, make sure it fits without exploding like a piñata mid-run. Test-load your belt before race day. Trying to cram a giant phone into a toddler-sized pouch while 2,000 other runners shove past you? That’s how you panic and drop your gear.

Gender-Specific Fits Are Kinda a Thing
Most belts are labeled “unisex,” which translates to “It’ll fit everyone awkwardly unless you pick smart.” Women’s belts tend to be narrower, and men’s belts are straighter across the hips. Try it on and trust your gut. Comfort always beats marketing. If it fits better, it’s yours. If it doesn’t, walk away like you just ghosted a bad first date. The tag doesn’t know your body. You do.

Extras That Are Actually Worth Paying For
Marketing loves slapping extra features on belts like sprinkles on a sad gas station donut. Some extras are junk. Some are worth it. Reflective strips are a must for safety, race bib toggles save you from stabbing yourself, and separate waterproof pockets protect your phone. Bright colors? They might not be scientifically proven, but neon feels faster. Choose extras that make your run easier, not just cute on Instagram.

Care and Feeding: Belt Survival 101
Want your belt to last longer than a TikTok trend? Hand rinse it after sweaty runs and air dry flat. Don’t put it in the dryer. Check your stretch bands every few months. If it feels floppy and sad, it’s time to upgrade. Little TLC goes a long way. Your gear carries you — at least you can do is return the favor.

The Bottom Line: Pick Smart, Run Happy
Running already beats the hell outta your body. Your gear shouldn’t join the fight against you. Pick a belt that fits snugly without cutting off your air supply, doesn’t bounce, carries what you need, and feels light. Everything else? Style, color, extra pockets — that’s just extra frosting on your marathon cake. You earned it.

🎯 Bonus Mini FAQ (Because You’ll Wonder Eventually)
Q: Do running belts cause chafing?
Only if they fit wrong or are made out of junk fabric. Stretchy + breathable = happy skin and fewer awkward conversations later.
Q: Can belts replace hydration vests?
For runs under 2 hours? Absolutely. Long-haul death marches? Bring backup gear unless you like playing dehydration roulette.
Q: How much water should I carry in a belt?
500ml if you’re cruising under 90 minutes. 1L if you’re grinding longer or it’s hotter than Satan’s armpit out there.
Q: Can I wear my belt higher if I’m short-torsoed?
Hell yes. Comfort rules over “rules” every damn time.

Coach’s Brutally Honest Top 5 Running Belts
Look — I’ve mangled enough belt choices to save you some future swearing. Here’s the no-filter list of belts I’d actually tell a buddy to buy over beers after a long run.

1. Naked Running Band ($55)
Best for: Minimalists who want to carry everything but still feel naked.
Real talk: I was super skeptical at first. A belt that’s basically a stretchy tube? Thought it would flop everywhere.
But this thing hugs you like a jealous ex — once it’s on, it’s not going anywhere.
Ran my first real long trail run with it and forgot it was even there… until I pulled out 3 gels, a phone, and a crumpled granola bar like some running magician.
Heads up: No zippers. If that freaks you out, move along. If you like sleek and stupid-simple, welcome to the cult.

2. Nathan Zipster Max ($40)
Best for: Carrying phone, keys, and snacks without feeling like you’re wearing a fanny pack from 1993.
True story: This was my first-ever running belt. Bought it at a gear expo because the guy said “zero bounce” and I was young enough to believe marketing.
Honestly? It delivered.
It’s got that perfect “not too tight, not saggy” flex that stays put even when you jam a giant phone and a wad of gummies in it. Plus — it saved my ass on a rainy 10K when my phone stayed bone dry inside the water-resistant pocket.
Downside: After about a year of abuse, mine got a little floppy. But honestly? For the price, it’s still a freaking workhorse.

3. Ultimate Direction Race Belt ($55)
Best for: Staying hydrated without looking like you’re wearing a water balloon around your waist.
Runner confession: Hard bottles are a pain in the ass sometimes. This belt nails it by giving you soft flask space that actually locks in without sloshing around.
Quick grab, quick stash. No wrestling matches with your gear mid-run.
The Velcro front? Bonus points for no dangly straps slapping your gut like a dead fish.

4. UltrAspire Fitted Race Belt 2.0 ($33)
Best for: Budget-conscious runners who still want real-deal performance.
Real deal: This belt is like that dependable friend who never bails but also never tries to be cooler than they are.
It’s not flashy. It’s not Instagram famous.
It’s just a simple, flexible, reliable belt that does its damn job for cheap.
Pro tip: Don’t overload it. It shines best when you’re packing just the essentials — not a mobile aid station.

5. Nathan Peak Hydration Waist Pack ($40)
Best for: Half marathoners, trail junkies, and chronic heavy sweaters.
Battle-tested tip: If you know you’re gonna need legit water access — like more than a few sips — this belt slaps.
Carries a good hard-sided bottle right at your lower back without bouncing like a jackrabbit.
Yeah, it’s bulkier than a minimalist belt. But if dehydration ever sucker-punched you mid-run (been there, bonked that), you’ll love having your bottle locked and loaded.

🛠️ How to Pick Your Poison
• Want to forget you’re even wearing a belt? ➔ Naked Running Band.
• Need bombproof storage for your phone, keys, and shame? ➔ Nathan Zipster Max.
• Planning mid-run water battles? ➔ Ultimate Direction Race Belt.
• Tight budget but still want a warrior? ➔ UltrAspire Fitted 2.0.
• Training long or dying in the heat? ➔ Nathan Peak Hydration.

Belt Choice By Race Distance

• 👉 Bonus: “If you’re out longer than 90 minutes, plan your hydration like your race depends on it — because it does.”

📋 Final Tough Love Tip
👉 Test your belt loaded and sweaty — not dry and empty standing in your living room.
The first 10 steps of a real run will expose a bad belt faster than a bad Tinder date.

Tl;Dr