Saunas and Running: Can Heat Training Improve Your Endurance?

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Heat exposure has long been a key component in athletic conditioning, with sauna use emerging as a powerful tool for endurance athletes. For runners, integrating saunas into their training regimens can lead to significant physiological adaptations, such as increased plasma volume, improved thermoregulation, and the activation of heat shock proteins (HSPs) that aid in muscle recovery.

The Science Behind Heat Adaptation and Endurance

One of the primary benefits of heat exposure for endurance athletes is an increase in plasma volume. Sauna use can cause a temporary expansion of blood plasma, allowing for better circulation and oxygen delivery to working muscles. This adaptation improves stroke volume and reduces cardiovascular strain during exercise.

Studies have shown that after several weeks of heat exposure, plasma volume can increase by 4-15%, contributing to improved endurance and faster recovery times.

Regular sauna exposure helps the body become more efficient at cooling itself. Over time, the sweat glands adapt to activate sooner and produce more diluted sweat, allowing runners to maintain a lower core temperature during exercise. This improvement in thermoregulation is crucial for athletes who compete in hot and humid environments, as it delays the onset of fatigue caused by overheating.

Heat shock proteins (HSPs) play a critical role in protecting and repairing muscle tissue. These proteins become activated in response to heat stress, helping to prevent cellular damage and accelerate muscle recovery after intense training. Studies indicate that sauna exposure for 20-30 minutes at temperatures of 176-212°F (80-100°C) can significantly increase HSP expression, reducing inflammation and soreness in endurance athletes.

Heat Training vs. Altitude Training for Runners

Both heat training and altitude training have been shown to improve VO2 max, a key indicator of cardiovascular endurance. While altitude training increases red blood cell production due to lower oxygen availability, heat training enhances blood plasma volume, leading to similar aerobic performance benefits. Some studies suggest that combining both methods can yield the greatest improvements in endurance performance.

Altitude training forces the heart and lungs to work harder due to lower oxygen levels, while heat training strengthens the cardiovascular system by increasing blood flow and improving thermoregulation. Both methods enhance cardiovascular efficiency, allowing runners to maintain a faster pace for longer periods.

Altitude training requires access to high-altitude environments or hypoxic chambers, making it less practical for many runners. In contrast, heat training can be easily incorporated into a routine using saunas or running in warm conditions, making it a more accessible option for endurance athletes looking to gain performance benefits.

How Often Should Runners Use Saunas?

Studies suggest that runners can benefit from sauna sessions 3-5 times per week after workouts, with each session lasting 15-30 minutes at temperatures between 176-212°F (80-100°C). This frequency allows for heat adaptation without excessive strain on the body.

For endurance training, sauna sessions should be performed immediately after a run to extend the effects of heat exposure. Research indicates that post-exercise sauna use can increase endurance by up to 32%, with adaptations occurring within 10-14 days of consistent use.

Beginners should start with shorter sauna sessions (10-15 minutes) and gradually increase exposure time. Overexposure can lead to dehydration, dizziness, and electrolyte imbalances, which can negatively impact performance.

Sauna Use for Marathon and Ultramarathon Runners

For runners competing in hot climates, such as the Boston Marathon, Western States 100, or Badwater Ultramarathon, sauna training can be a crucial tool for adaptation. Heat acclimation through sauna use allows the body to perform efficiently in extreme temperatures, reducing the risk of heat exhaustion and dehydration.

Marathon and ultramarathon runners place immense strain on their muscles. Sauna exposure post-run aids in reducing muscle damage, improving circulation, and accelerating glycogen replenishment, ensuring faster recovery between sessions.

Long-distance races require mental resilience. Sauna use conditions the body to withstand heat-related stress, training runners to stay focused and composed under challenging race conditions.

Potential Risks and Overuse of Saunas

Excessive sauna use can lead to dehydration, particularly if proper hydration strategies aren’t followed. Runners should drink electrolyte-rich fluids before and after sauna sessions to maintain optimal hydration levels.

Frequent exposure to high temperatures can influence hormone levels, potentially leading to increased cortisol production. While short-term sauna use enhances recovery, excessive exposure may result in chronic stress and fatigue.

To prevent negative effects, runners should monitor their body’s response to heat training and adjust sauna session frequency based on their individual tolerance levels. Listening to the body and prioritizing rest is essential for preventing burnout.

Scientific and Expert Insights on Sauna Training

Multiple studies have demonstrated the positive impact of sauna training on endurance. A 2015 study published in the Journal of Science and Medicine in Sport found that runners who used post-exercise sauna sessions saw a 32% increase in their time to exhaustion compared to those who didn’t incorporate heat exposure.

Elite athletes like Cristiano Ronaldo, LeBron James, and Tom Brady have long incorporated saunas into their training and recovery routines to maintain peak performance. Ronaldo often shares images of himself using saunas to aid muscle relaxation, while LeBron swears by heat therapy to help with post-game recovery.

Tom Brady, known for his longevity in the NFL, regularly uses infrared saunas to reduce inflammation and keep his body in top condition. Tennis superstar Novak Djokovic also integrates sauna sessions as part of his contrast therapy, helping him stay resilient through long, grueling matches.

These athletes understand that heat therapy can improve endurance, enhance circulation, and accelerate muscle recovery, keeping them at the top of their game.

If you’re interested in wagering on any of these athletes’ sporting events, click here to explore sportsbook apps.

While professional athletes have access to advanced recovery techniques, everyday runners can still benefit from sauna use. Whether training for a 5K, half-marathon, or ultra-distance race, integrating sauna sessions can enhance endurance and aid in post-run recovery.

Is Sauna Training Worth It for Runners?

Sauna training offers a host of benefits for endurance athletes, including improved cardiovascular efficiency, enhanced thermoregulation, and faster recovery times. Compared to altitude training, heat exposure provides an accessible and practical way to increase endurance performance.

However, proper hydration and moderation are key to avoiding risks such as dehydration and hormonal imbalances.

For marathon and ultramarathon runners, heat acclimation through sauna use can be a game-changing factor when preparing for hot-weather races. With scientific research and endorsements from elite athletes supporting its effectiveness, sauna training proves to be a valuable tool in a runner’s endurance arsenal.

Can Running Give You Abs? Let’s Get Real

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fitness goals

People ask me this all the time—especially newer runners or folks trying to get back in shape:

“Will running give me abs?”

I get it.

You see these lean, ripped marathoners flying past the finish line and think, “That’s it—just run more, and the six-pack will show up.”

Honestly?

I used to think the same thing.

Back when I first laced up, I figured the road to abs was just… more miles. I imagined my belly fat melting away with every step.

But here’s the truth bomb—running can help reveal your abs by burning fat, yeah.

But if you think running alone will carve out a six-pack, you’re setting yourself up for disappointment.

Quick and Dirty Answer:

Running burns calories. It can lower your body fat.

But that shredded look?

That comes from a mix of running, solid core training, a dialed-in diet, and brutal consistency.

No shortcuts. No hacks.

My “Running for Abs” Wake-Up Call

I remember the moment the illusion cracked.

I was in my 20s, running six days a week, chasing abs like they owed me money.

I’d knock out 5Ks before breakfast, fantasizing about the lean, cut midsection I’d see in the mirror.

Except… the mirror didn’t cooperate.

Months passed. My endurance was up. I could run farther than ever.

But those abs? Still buried under a layer of late-night pizza and zero core training.

That’s when it hit me: running wasn’t the problem. My approach was.

I was treating running like some magic bullet. But abs don’t come from cardio alone. They come from training smart, eating right, and building strength where it counts.

When I finally got my act together—ditched the junk food, added planks and lifts to my routine, and ran with purpose instead of just clocking miles—things changed.

My performance improved. My body leaned out. And slowly, those abs started to show. Not because of running alone—but because I finally treated it like part of the equation, not the whole thing.

That shift is why I hammer this message home to every runner I coach:

Don’t fall for the myths. Understand the full picture. And then get to work.

Why Running Alone Won’t Cut It

Sure, running is awesome cardio. It builds endurance, gets your lungs working, and yes—engages your core, especially when you’re pushing the pace or holding good form.

But just running won’t automatically bring out the abs.

Let’s talk about why.

Body Fat Is the Real Gatekeeper

Here’s the deal:

We all have abs.

Yep. Even if you’ve never seen yours, they’re there.

The catch?

They’re hiding under a layer of fat—and how much fat you carry determines whether they show or not.

To start seeing abs, you typically need to be around:

  • 15% body fat or lower for men
  • 20% or lower for women

(Everyone’s different, but these are decent ballpark numbers)

And how do you drop fat?

Calorie deficit.

Clean eating.

Smart training.

That’s where running helps—it burns calories.

But if you’re still smashing donuts and skipping strength work, your six-pack’s staying undercover.

I had a client who ran daily, swore off carbs, and did 200 sit-ups a night. But she wasn’t strength training, and her meals were all over the place. Her belly stayed soft—until we cleaned up the plan and approached fat loss from all angles.

That’s when her core started to tighten.

You Can’t Target Fat—So Stop Trying

One of the biggest fitness myths I’ve had to un-teach is spot reduction.

No, you can’t burn belly fat by doing more sit-ups. And no, running 5 miles a day won’t only trim your waistline.

Fat comes off your body in its own messed-up order—usually starting with places you don’t care about, like your face or arms. Your belly? That’s often the last to go.

So if you’re only running to flatten your stomach, you’re going to get frustrated fast.

Here’s what works:

Whole-body fat loss through smart, consistent training.

Pair running with core strength work and a clean, realistic eating plan. The fat will come off eventually—just not on your schedule.

How Running Can Actually Help You See Your Abs

Let’s be real — running isn’t some magic trick that gives you abs overnight.

But does it help? Hell yes, it does.

If your goal is to see your abs, running can play a major role — especially when it comes to torching fat and training your core without even stepping into a gym.

Here’s how I’ve seen running reveal abs — both in my own journey and with the runners I coach:

  • Fat Burn = Ab Reveal

Running is one of the best fat burners out there.

When you lace up and start logging miles, your heart rate climbs, your body taps into its energy stores, and over time, you start burning more calories than you take in. That’s how fat loss happens — simple math, really.

And the belly fat? That’s the first layer you’ve got to strip off if you want your abs to show.

According to research (yeah, this one’s backed by science), aerobic training like running is especially helpful at reducing belly fat — as long as you’re also eating like someone who gives a damn about their goals.

Every mile you run is like taking a hammer to that soft layer covering your core. You’re not “building” abs with every step — you’re uncovering them.

  • Core Engagement on the Run

Now let’s talk core. Ever notice how your abs tighten up when you’re sprinting or grinding up a hill? That’s not just in your head — your abs are firing to keep you upright and in control.

When you run hard — especially during sprints — your abs have to brace with each stride.

According to one exercise physiologist, sprinting actually forces your core to contract in a way that can lead to a bit of muscle growth too.

I always tell runners: Good running form is a core workout in disguise.

You’re not just building endurance — your abs are learning how to stay rock-solid for longer. Better posture. Better balance. Less wobble. That’s the real benefit.

  • HIIT Runs for Fat Loss

Want to take it up a notch?

Throw some interval training into the mix.

High-Intensity Interval Training (HIIT) is one of the fastest ways to burn fat. One review even showed that people lost around 28% more fat with intervals compared to steady-state jogging.

And here’s the kicker — HIIT keeps your body burning calories even after your workout is over. That “afterburn” effect is real.

You finish a hard session, and your metabolism keeps humming for hours.

I like to keep it simple: Sprint 100 meters, walk or jog for 30 seconds, and repeat that 10 times.

That’s 15–20 minutes of pain — the good kind — and your core will be sore tomorrow. Trust me. I tell my runners all the time: “This workout is like doing planks at full speed.”

And don’t just take my word for it. Studies are showing HIIT is very effective against fat loss.

So if you’re only logging slow, steady miles — no shame in that — but adding one HIIT session per week? That’s your fat-burning booster shot.

  • Hill Sprints = Core on Fire

Another underused gem?

Hills.

Running uphill is brutal, and that’s why it works. Gravity pulls you down, and your abs have to lock in to keep your form together.

It’s basically a moving plank. You’re driving your knees up, pumping your arms, and your midsection is doing overtime.

A lot of coaches (myself included) recommend hill sprints as a super useful tool. They don’t just torch calories — they build serious strength in your legs and your core.

Here’s a hill workout you can try:

Sprint hard up a hill, walk back down to catch your breath, then repeat.

Four or five reps is enough to leave your core buzzing. Stick with it, and your abs will start to feel like a steel plate.

  • Stay Consistent or Don’t Bother

Fancy workouts are cool. But if you only run once in a while, don’t expect miracles.

Consistency is what really builds results. If you want to lean out and see progress, aim to run most days — not just once a week.

Even basic cardio guidelines suggest 4–5 sessions a week, at around 30–45 minutes per session.

You don’t have to go all-out every time — please don’t — but make running part of your weekly rhythm. Mix in some HIIT. Hit some hills.

But most importantly, show up regularly.

You don’t earn your abs with one run — it’s a streak thing. Keep stacking those miles.

Want to See Your Abs? Build Them First

A strong core isn’t just about looking good — it’s about building strength you can use. And that means doing resistance work.

Think: planks, crunches, leg raises, bicycle kicks, Russian twists — the stuff that burns in all the right places.

Even big lifts like squats and deadlifts? Yep, those hammer your core too.

When I started adding serious core work to my routine, things changed.

Not overnight, but over weeks and months, I noticed my posture got better, my stride tightened up, and yeah — my abs finally stopped looking like a flat pancake.

Don’t be afraid of “bulking up” from ab work. You’re not going to turn into a bodybuilder by doing planks and side crunches.

Abs respond well to 2–3 sessions a week. That’s it. Slot them in after a run or on your off days. Even 10–15 minutes of focused core training can make a huge difference if you stick with it.

Here’s my usual breakdown:

  • Planks: deep core and spine stability
  • Crunches/sit-ups: upper abs
  • Leg raises/flutter kicks: lower abs
  • Russian twists/side planks: obliques (the side abs)

Mix and match, but don’t skip the hard stuff. Over time, your core tightens up — and once your body fat dips, those abs you built underneath finally show up.

Lifting Builds Abs Too — Don’t Sleep on It

Let me say this loud: strength training isn’t just for muscle heads. It’s one of the best ways to boost your metabolism and improve your overall body comp — especially if you’re chasing visible abs.

Lifting makes your body burn more calories even when you’re chilling on the couch.

And a lot of those lifts — deadlifts, squats, overhead presses — crush your core without you even realizing it. You’re bracing, stabilizing, holding good form — all of that is core work.

There’s this quote I saw on Reddit that nailed it:

“Every person on the planet that has really rocking abs got them by resistance training… You’re not going to get a well-muscled physique by running alone.”
Harsh? Maybe. True? Absolutely.

If you’re new to lifting, no stress. Start with bodyweight basics: push-ups, pull-ups, squats, planks. These moves build real-world strength and light up your core at the same time.

Got access to a gym? Great — toss in some:

  • Squats/lunges (your legs and core will thank you)
  • Overhead presses (engages your entire midsection)
  • Pull-ups or rows (sneaky core activators)

The cool part?

You’re not just chasing abs — you’re becoming a stronger, more powerful runner along the way.

 

 

The 7 Main Signs & Symptoms Of Ketosis

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keto diet

Trying out the keto diet for the first ? I know exactly how you feel.

My first keto attempt sucked.

I had the dreaded “keto flu,” this weird metal taste in my mouth, and zero social game at group runs. Imagine finishing a long run in the heat and turning down banana pancakes and a beer for… bacon and water.

Awkward.

But once I broke through that fog? It was like flipping a switch.

My energy evened out. My long runs felt smoother. I stopped bonking at mile 10. It didn’t happen overnight, but the shift was real — and I started to feel like my engine was running on rocket fuel made from coconuts.

If you’re a runner thinking about going keto, you’ve probably asked yourself:

  • What does ketosis actually feel like?
  • How do I know if I’m in it?
  • What’s normal, and what’s just plain weird?

That’s exactly what this guide is about. I’ll walk you through the signs and symptoms of ketosis — the good, the bad, and the “why do I suddenly smell like nail polish?” stuff. I’ll keep it honest, share what I’ve lived through, and throw in tips to help you get through the rough patches.

Let’s get to it.

What Is Ketosis?

Alright, before we break down the symptoms, let’s clear up the basics.

Ketosis (say it like “key-tow-sis”) is just your body flipping the fuel switch.

Normally, your brain and muscles run on carbs — think rice, bread, pasta, sugar. But when you cut carbs way down, your body gets hungry for fuel and starts breaking down fat instead.

That fat turns into ketones — and those ketones become your new fuel source.

In short? Ketosis = running on fat, not sugar.

Technically, you’re in nutritional ketosis when your blood ketone levels hit about 0.5 mmol/L or higher.

But let’s be real — most runners don’t have a ketone meter in their sock drawer. And the good news? Your body gives you plenty of clues (we’ll cover them all).

Important: This isn’t the same as diabetic ketoacidosis — that’s a serious medical condition. Nutritional ketosis is safe for healthy people and happens naturally when we fast or eat super low-carb.

In fact, it’s been around since humans were chasing antelope barefoot and going days between meals.

Keto Diet: The Short Version

So, how do you get into ketosis?

Simple: eat a ton of fat, moderate protein, and almost no carbs. That usually breaks down to something like:

  • 70–80% fat
  • 15–25% protein
  • 5–10% carbs

In real-life food terms? That means saying goodbye to bread, rice, fruit juice, pasta, and pretty much anything that lives in the snack aisle. You’ll be eating things like avocado, steak, eggs, nuts, olive oil, and spinach.

For most runners, this means keeping carbs under 30 grams a day — which is roughly one banana or a slice or two of bread. Yeah, it sounds brutal at first. And trust me, your body will complain for a few days.

Here’s a list of what to eat on the keto diet.

How long does it take to get into ketosis?

In my case, I started seeing signs around day 3. Stronger symptoms kicked in after about a week. Research backs this: most people enter ketosis within 2–7 days of seriously cutting carbs.

But adapting — like, really teaching your body to perform on fat — takes longer. Most experts say it takes 4 to 6 weeks to become truly fat-adapted. Some athletes need up to 8–12 weeks to see real endurance benefits.

I’d compare it to building aerobic base. Getting into ketosis is like jogging a 5K — quick. Fat-adaptation is like marathon training — it takes time, consistency, and patience.

Why the Heck Would a Runner Go Keto?

Great question.

For me, there were three big reasons:

  • Steady Energy. I was tired of hitting the wall in long runs. I’d run out of glycogen and feel like my engine died. With keto, I knew I’d be tapping into fat — and fat stores are pretty much endless, even for lean runners.
  • Mental Clarity. I’d read about how ketosis helps some folks feel sharper, calmer, more focused. As someone juggling coaching, training, and writing, that sounded like a win.
  • Weight Loss Curiosity. Yep, I was curious. Lots of runners drop weight on keto, mostly from losing water and eating fewer calories overall. One Reddit guy said he lost 7 pounds in a month and shaved nearly a minute per mile off his pace. That’s not nothing. (Just remember: a lot of early weight loss is water, not fat.)

But I won’t sugarcoat it — the transition was rough. I had no kick. My intervals felt like I was running in sand. And socially? It was weird turning down beer and bananas after a long Sunday run.

Still, I kept at it. Tracked my runs. Watched the symptoms. Adjusted. And eventually, my body started firing on all cylinders.

How to Tell If You’re in Ketosis (Without a Blood Test)

So, you’re wondering if you’ve actually hit ketosis — without needing a lab coat or pricking your finger? I got you.

Here are the clearest signs I’ve noticed (both in myself and in the folks I’ve coached) when your body finally flips that metabolic switch.

Quick Signs You’re in Ketosis:

  • Keto Flu: Like catching the flu without the germs. Headache, crankiness, and low energy in the early days.
  • Keto Breath: Fruity, sometimes like nail polish remover. Not cute, but a solid sign.
  • Short-Term Fatigue: You’ll probably feel weak in the gym or on your run the first week or two.
  • Digestive Drama: Constipation or sudden trips to the bathroom as your gut adjusts to the fat load.
  • Appetite Drop: You might start forgetting to snack. Ketosis can naturally quiet your hunger.
  • Stable Energy & Focus: Once you’re past the misery, your brain lights up. No sugar crashes.
  • Testing Confirms It: Ketone strips or breath testers can give you the hard proof.

Each one of these is like your body tapping you on the shoulder saying, “Hey, we’re switching gears here.”

Let’s unpack the big one first…

1. The “Keto Flu” (aka Your Carb Withdrawal Hangover)

This one’s a beast. Most people — myself included — get slammed with the keto flu sometime in the first week (usually between days 2 and 7). I like to think of it as your body’s version of a sugar tantrum. You’ve been feeding it carbs your whole life, and now suddenly you’ve yanked away its favorite treat. It freaks out.

How it feels (from my own foggy nightmare):

Day three hit me like a truck. My head throbbed. I was dizzy, confused, snapping at everything, and dragging myself up the stairs like I was 90. One moment, I was trying to journal — the next, I forgot why I even opened the notebook.

Legit brain fog.

My throat felt scratchy like I was about to get sick. I even had night sweats. I wasn’t alone — a friend told me that his first keto run felt like “the hardest 10K of my life” with full-body cramps and a splitting headache. 

Headaches. Weakness. Grumpiness. Nausea. Sleep troubles. It’s all part of the package.

Why it happens:

Your body’s dropping insulin fast, which tells your kidneys to flush out water and electrolytes. Suddenly you’re low on sodium, potassium, magnesium — the trio that keeps you from feeling like a dried-up raisin.

At the same time, your brain hasn’t figured out ketones yet, so it’s running low on fuel. Hence the fog and fatigue. It’s basically a system reboot.

Here’s how to survive it:

Rehydrate Like It’s Your Job

Drink water like it’s race day, and salt your food a little extra. I kept a shaker of Himalayan salt nearby and even added a pinch to water. Broth was my go-to. Aim for:

  • Sodium: 3,000–4,000 mg/day
  • Potassium: Around 1,000 mg/day
  • Magnesium: Roughly 300 mg/day

Replenishing these helped kill my headaches and leg cramps.

2. Don’t Starve Yourself (Yet)

Now is not the time to slash calories. If you’re hungry, eat. Fat is your friend here — almond butter, cheese, eggs. Your body needs to see the new fuel to use it.

3. Ease Up on the Training

As a coach, I rarely tell people to scale back — but during keto week one, you’ll thank yourself. I swapped my runs for brisk walks and kept heart rate low. Going hard too soon will just make the flu worse. Even Healthline recommends easing off the intensity until you feel more human again.

4. Taper Off Carbs (If Needed)

If cold-turkey feels brutal, you’re not weak — you’re human. Some folks do better slowly trimming their carb intake over a couple weeks. Fewer symptoms, same end goal.

2. Bad Breath (Yep, “Keto Breath” is Real)

Let’s just call it what it is—keto breath stinks. Literally.

It’s one of those weird little side effects that shows up early when your body flips the fat-burning switch. Your breath starts smelling… off. Some folks say it’s fruity. Others say nail polish remover. My girlfriend? She said I smelled like rotting mangoes. Romantic, right?

That smell comes from acetone—one of the ketones your liver cranks out when you’re in ketosis. It’s the same stuff you’ll find in nail polish remover. Your body doesn’t really use acetone for fuel, so it just dumps it—mostly through your breath and pee.

So yeah, if your breath suddenly smells like a high school chemistry lab, congrats—you’re burning fat.

According to Healthline and research noted in the Journal of Strength & Conditioning Research, this breath change is actually used to measure ketosis in clinical settings. Some breathalyzers can even estimate your ketone levels just by sniffing that sweet, weird air you’re exhaling.

What it feels like socially:

It’s awkward. No way around it.

As a coach, I’m around people a lot—especially on runs. I remember one morning, telling a story mid-run, super animated, and my buddy kept leaning away from me. I knew right then: the keto dragon had escaped my mouth.

Waking up with a dry mouth and that metallic-sweet aftertaste became normal. Water didn’t do much. I’d brush, rinse, chomp gum—but it stuck around. It wasn’t forever, though (thank God).

Here’s what helped me manage it:

  • Double down on mouth care. I brushed after every meal. Not just twice a day—every time I ate. I also added a tongue scraper. Trust me, that thing scrapes off more gunk than you think. Sugar-free mints and gum helped too—just make sure they’re actually sugar-free or they might kick you out of ketosis.
  • Stay on top of hydration. Dry mouth makes it worse. I kept a water bottle on me all day. The more hydrated I stayed, the better my breath got. Plus, keto can make you dehydrated in general, so it’s a win-win.
  • Try natural rinses. I found a drop or two of peppermint oil in water made a solid DIY mouth rinse. Just make sure your mouthwash isn’t full of alcohol or sugar.
  • Wait it out. Honestly, the best solution? Time. As my body got better at using ketones, the smell faded. After about a month, it was barely noticeable. Or maybe we just got used to it—hard to say.

3. Short-Term Fatigue & Sluggish Performance

Let’s be real—your energy might tank during the first few weeks of keto. Especially if you’re a runner. And if you’re trying to train for a marathon on keto, be ready to slow the heck down.

This isn’t just regular tired. It’s “why do my legs feel like wet logs?” tired. That 5K that used to feel easy suddenly feels like a half marathon.

The first few weeks of switching to fat for fuel are rough for a lot of us. 

Why it happens:

Your body is learning to run on fat. That’s it.

In the beginning, you burn through your stored glycogen fast—and along with it, a ton of water. For every gram of glycogen you lose, you also lose about 3 grams of water. That’s why you drop water weight so fast.

But here’s the kicker: with no glycogen left and your fat-burning engine still in warm-up mode, your muscles are running on fumes. You lose that explosive power, especially for sprints, lifts, or anything high intensity. (Healthline confirms this, by the way.)

Also—electrolytes? Gone with the water loss. That messes with muscle function, too. Cue the cramps, sluggishness, and that heavy-leg feeling.

Here’s what worked for me:

  • Ease off and train smart. Don’t expect to hit PRs in week 2. I backed off hard intervals and just focused on easy base runs. Think Zone 2 stuff—where fat can actually fuel you. Skip races, tempo work, and time trials for now. This is your adaptation window.
  • Sleep like it’s your job. I aimed for 8–9 hours, plus naps if I needed them. Stretching and low-stress activities helped me feel more human. Stress makes the fatigue worse, so I even threw in some walking meditation to chill out.
  • Dial in your electrolytes. Sodium, potassium, magnesium—all crucial. I took magnesium before bed to help with sleep and muscle twitches, and loaded up on potassium-rich foods like avocado and spinach. In week 2, I added an electrolyte powder, and that was a game changer.
  • Eat enough. Seriously. Keto doesn’t mean you have to eat less. If anything, you need more fat and protein in the beginning. I bumped up my calories a bit with things like coconut milk, nuts, olive oil—just to make sure I wasn’t under-fueling. Starving yourself during keto adaptation is a one-way ticket to crash town.

What I’ve learned since:

Once your body adapts, the steady energy is awesome. I could knock out 10+ miles fasted with no crash. That never happened on a high-carb diet—I’d bonk hard after 6–7 miles without fuel.

But it’s not all roses. Sprinting? 5K races? I felt slower. That’s where I learned to blend strategies.

On most days, I stick to keto-style eating for endurance. But if I’ve got a race or hard interval session, I’ll throw in a bit of carb pre-workout. It’s called “targeted keto,” and it works. An energy gel just before starting usually does the trick for me.

Read more about the impact of keto on runners here.

Stable Energy Levels and Mental Clarity 

Here’s the part of keto that doesn’t get hyped enough: the clean, stable energy and sharper focus you get once you’re over the initial keto flu. It’s not just about weight loss. Once you’re fully adapted and running on fat, your energy feels level all day.

You don’t crash, you don’t get hangry, and you don’t need a caffeine IV to survive the afternoon.

In fact, I’m a big coffee addict but I’d rarely finish my Latte when I’m on keto – as if my body saying “ah we don’t need that”.

The old 11 a.m. and 3 p.m. snack attacks? Gone. My brain was firing clean, and it felt like I was cruising all day.

This isn’t just personal hype either. Research published in Frontiers in Psychology found that ketosis may help fuel the brain more steadily, reducing energy dips and mental fog compared to a high-carb diet. Think of it like switching from a rollercoaster to a bullet train.

How it feels for running:

As a runner, the big win here is no more hitting the wall. When I was training for half marathons while on keto, I could go 10–15 miles without a gel or sports drink. No bonk, just steady energy.

One ultra-runner on Reddit mentioned doing 15-mile fasted runs needing only water and electrolytes. I’m not an ultra guy, but I can back that up for anything under 2 hours. It builds a kind of endurance confidence. You stop worrying about fuel and start trusting your body to just go.

Why it happens:

Once you’re in solid ketosis, blood sugar stays low and stable. You’re not riding that sugar spike and crash cycle anymore. Ketones, the byproduct of fat metabolism, are excellent brain fuel. Some studies even call them a “superfuel” for the brain. They’re being researched for everything from epilepsy to Alzheimer’s.

But for everyday life, they just make you feel more focused and stable.

Mood often gets better, too. For me, I became more chill and patient (my wife noticed it before I did). Once the early keto fog lifted, I found myself sharper, more upbeat, and far less reactive.

How to keep it going:

  • Stick with it. Don’t cheat yourself out of this clarity by yo-yoing in and out of ketosis. Save carbs for when they matter, like pre-race or big workouts.
  • Stay hydrated + salted. Sometimes you think you’re tired, but you just need salt. I always keep water with a pinch of sea salt handy. If I get sluggish, it’s usually hydration, not hunger.
  • Caffeine can be a rocket booster. I love a cup of coffee in keto mode. No crashes, just smooth focus. Bulletproof coffee is still in my rotation on big writing or coaching days.
  • Use carbs smart. If I’ve got a hard interval session, I’ll have a banana 30 minutes before. Doesn’t kick me out of ketosis long-term but gives that extra kick when needed.

Digestive Changes 

Alright, let’s talk gut. Keto can mess with your digestion at first. It’s common. Some folks get backed up. Others are sprinting to the toilet. It’s just your gut adjusting to a radical shift in how you eat.

When I started keto, I had a rough Week 2. My usual morning runner’s ritual? Gone. I felt bloated, sluggish, and kind of off. It wasn’t fun. But I knew it was part of the transition.

One of my buddies had the opposite problem – high-fat meals would send him running to the bathroom within 30 minutes. The gut needs time to rewire itself.

Why it happens:

  • Fiber drop: You ditch bread, grains, beans – and with them goes a lot of fiber. If you don’t replace that with low-carb veggies or chia seeds, things slow down.
  • Dehydration: Keto flushes water out fast. Less water = slower stool movement.
  • Fat overload: Your body isn’t used to high fat meals, so things can either get sluggish or move too fast.
  • Gut bacteria shift: Your gut bugs change based on what you eat. Fewer carbs = new bacterial balance. That shift takes time.

How to handle it:

  • Get your fiber in. Load up on leafy greens, avocados, chia seeds, flax, zucchini, etc. I started adding ground flax to smoothies and eating big salads daily.
  • Hydrate like a boss. Half your body weight in ounces of water – minimum. More if you live somewhere hot like Bali or sweat a lot (me = both).
  • Watch dairy and fake sweets. Some folks get clogged from cheese. Others get the runs from sugar alcohols in keto snacks. For me, packaged keto treats were a gut bomb, so I ditched them early.
  • Add magnesium. I take magnesium glycinate nightly. It helps with sleep and keeps me regular.

After a few weeks, things leveled out. I wasn’t as frequent as I was on a grain-heavy diet, but I found my rhythm. Don’t freak out if things change – your body is learning a new routine.

And if your gut feels fine? That’s great too. Everyone reacts differently. The key is to listen and adjust.

6. Reduced Appetite  

Once ketosis kicks in, your hunger dial shifts. A lot of people report that their cravings ease up, and that constant urge to snack? It fades.

This isn’t magic—it’s one of the keto diet’s biggest perks when it comes to fat loss. You’re still eating tasty meals, but the random “gotta raid the pantry” moments start to disappear.

I’ll be honest—I didn’t buy it at first. I thought, “No way I’ll stop being hungry all the time.” Then I lived it. And yeah, I had to eat my words… and fewer snacks.

How it feels (my take):

Before going keto, I was the guy who was always hungry. I’d eat a full breakfast, go for a run, and by 10 a.m., I was already thinking about my next snack.

On long-run days? Total fridge bandit. I was shoveling down food just to stay ahead of the hunger beast.

But something shifted a couple weeks into keto. I started skipping lunch by accident—not because I was trying to fast, but because I legit forgot to eat.

I’d have a big breakfast—eggs, cheese, avocado—and then suddenly it’d be 3 p.m. with zero cravings, no hanger, no brain fog. That was wild for me.

Even during marathon training, I could stick to two or three solid meals and feel fine. Smaller portions naturally felt “enough.” That steady energy—no crashes—was what hooked me.

Let me explain why does this happen so you won’t freak out:

  • Hormones shift gears. Research shows keto lowers ghrelin, the hormone that screams “FEED ME.” Normally, when you diet or lose weight, ghrelin shoots up and makes you ravenous. But in ketosis? Ghrelin chills out. At the same time, hormones like CCK (the “you’re full” signal) go up. Even leptin sensitivity may improve. One study even tied high ketone levels (specifically BHB) to lower hunger and higher satiety peptides [MDPI].
  • Blood sugar stays steady. Without the carb rollercoaster, you avoid those big crashes that make you want to devour a whole pizza. Think about it—how many times have you eaten a pile of pancakes only to feel starving again in two hours?
  • More protein, more fullness. Keto isn’t high protein, but it’s not low either. Most folks end up eating enough meat, eggs, and dairy to benefit from protein’s filling power. It slows digestion and signals your brain that you’re good. Honestly, bacon and eggs at 8 a.m. kept me fuller than any cereal or granola bar ever did.
  • You stop fighting your food. When you stop counting every calorie and just eat to satisfaction, your body starts playing along. With fat and protein doing their job, most people fall into a mild calorie deficit without even trying. I didn’t obsess over numbers. I just ate real meals, and over time, the fat came off naturally.

Here how to manage it:

  • Listen to your body, but don’t under-eat. If you’re never hungry, great. But don’t push your intake so low that you’re undernourished—especially if you’re training. I had days where I only ate twice, but I made sure those two meals were loaded with veggies, fats, and protein. Just skipping food isn’t the goal—fueling smart is.
  • Match food to your training. I noticed that after big workouts—especially long runs—my hunger kicked up a notch. So I planned for that. If I wasn’t super hungry right after, I still made sure to get in something small—like a protein shake or cheese and nuts—within an hour. That helped recovery. Then later, when hunger snuck back in, I was ready for a real meal.
  • Use the freedom to ditch the junk. One of my favorite things about reduced appetite on keto? I wasn’t pulled toward crap food. I stopped needing nightly snacks and didn’t miss them. That made space for better choices—whole foods, different protein sources, and way more veggies. Just don’t fall into the trap of eating the same thing daily. Mix it up and keep those nutrients coming.
  • Fasting, if it fits. A lot of keto folks slide into intermittent fasting without even trying. I sometimes did a 16:8 schedule (skipping breakfast), and it felt natural. But don’t force it—especially if you’re training hard. I often run fasted in the mornings, but I always eat a solid brunch afterward. Find what feels right. Keto gives you flexibility—that’s a tool, not a rule.

7. Testing for Ketones: When You Want Cold, Hard Proof

Let’s be real—sometimes, you want more than just a “feeling” to know you’re in ketosis. You want proof. That’s where testing comes in.

You’ve got three main ways to check:

  • Blood meters: Measures beta-hydroxybutyrate (BHB). This is the big one—your cells actually use it for fuel.
  • Breath analyzers: Detects acetone—yep, the same stuff behind keto breath.
  • Urine strips: Looks for acetoacetate, the ketones your body dumps early on when it hasn’t figured out how to use them well yet.

If you’re in ketosis, these numbers will spike compared to a regular carb-heavy state. For example, blood BHB levels from 0.5 to 3.0 mmol/L mean you’re in nutritional ketosis, according to the Journal of Strength & Conditioning Research and other solid sources.

How It Feels

You won’t “feel” the test itself (unless we’re talking a finger prick). The real hit is mental.

The first time I used a blood meter was about a week into my third keto attempt.  I poked my finger, dropped the blood on the strip, and boom—1.2 mmol/L. I was pumped. It was like seeing a gold star on a test you didn’t study for. I even did a happy little dance in my kitchen.

Urine strips were my entry point. I saw dark purple on day three and thought, “Okay, this is working.” But here’s the catch: after a few weeks, those strips didn’t show much—even though I felt more dialed in than ever.

That’s because your body gets better at using ketones, so less spills out in pee. If you’re sticking with keto long-term, blood testing is your best bet for accuracy.

Why It’s Worth Doing

Testing ketones isn’t mandatory, but it helps in a few solid ways:

  • Reassurance: Not sure if that brain fog is from keto or just a bad night’s sleep? A quick test can clear things up.
  • Learn Your Threshold: I found out I drop out of ketosis around 45g of carbs, but I’ve coached runners who stay in even at 60g. Everyone’s different.
  • Understand What Affects You: Tough workouts bumped my ketones up. Stress and poor sleep? They pulled them down.
  • Avoid Slip-Ups: When you know you’re testing tomorrow, that late-night cookie feels less worth it.
  • If You’re Going Deep: For medical uses (like epilepsy), numbers matter more. But for runners or fat-loss folks, any ketosis is good enough.

Pro tip? Don’t obsess. I used to chase high numbers (like 3–4 mmol) thinking more was better—but that just led me to overeat fat and cut back protein. Bad call. Now I shoot for 1.0–1.5 mmol and feel amazing.

The Tools & How to Use Them

1. Blood Meters

These are like glucose meters. Finger prick, drop of blood, done. Brands like Keto-Mojo, Precision Xtra, and Nova Max are legit. You’ll get a clear mmol/L reading. Most folks in ketosis fall between 0.5 and 3.0. I usually landed around 1.2 to 1.5.

Downsides? Strips cost $1–2 each, and pricking your finger isn’t fun. I tested 2–3 times a week, tops. If you’re a data geek, you might go daily—fasted mornings or post-meal checks can show patterns.

2. Breath Meters

These pick up acetone, another ketone byproduct. You just breathe into the device—some show a color (like Ketonix), others give numbers (like Biosense). They’re decent, not perfect.

Studies back them up, but your breathing style affects the results.

I used one early on. Watching it shift from blue to red as I adapted was a cool motivator. Bonus: no recurring costs after buying the device.

3. Urine Strips

The cheapest, easiest intro tool. Pee on the strip, check the color. The darker it goes, the more ketones are in your system.

During week one, they’re super helpful. I remember hitting pink on day 3 and feeling like I won the keto lottery.

But they fade fast. After a few weeks, the readings drop even if you’re still in ketosis. That’s your body getting better at using ketones. Hydration also messes with the results.

Still, for beginners, they’re a great “you’re on the right track” nudge.

Do You Need to Test?

Nope.

If you’re feeling the signs—less hunger, clear focus, steady energy, maybe some keto breath—you’re probably in ketosis. Testing is optional. But if you’re a numbers person or tweaking things for performance, it’s a helpful tool.

Here’s how I usually coach it:

  • Short-term keto? Grab some urine strips and call it a day.
  • Going long-term or doing cyclical/targeted keto? Consider a blood meter.
  • Just want peace of mind? Spot-checking once or twice a week works fine.

Just don’t let the numbers boss you around. This isn’t school—you’re not getting graded. Ketosis is a tool, not a scoreboard.

Final Thoughts

When you see those ketones show up on the meter, know this: your body is running on a different kind of fuel now.

That’s powerful. You’re burning fat. You’ve changed gears.

I still get a little spark of excitement seeing a 1.2 or 1.5 reading.

But don’t chase the number just to feel successful. The real win is feeling stronger, clearer, and more in control. That’s the stuff that sticks.

 

How to Increase Running Speed: A Coach’s Guide to Running Faster

by
runner trying to Increase Running Speed

Trying to run faster but stuck at the same pace?

I’ve been there.

I’m David Dack – running coach, Bali-based pavement beater, and former pace-plodder.

When I first got into running, I figured speed would just come from piling on the miles. So I ran more. Then I ran even more. And guess what? I ended up tired, banged up, and slower than ever.

Turns out, running faster isn’t about grinding yourself into the ground.

It’s about training smarter – dialing in your form, building real strength, and mixing up your workouts. Once I made that shift, I shaved minutes off my times within a few weeks.

No fancy watch.

No secret supplement.

Just better training and a little stubbornness.

If you’re new to running and frustrated with your speed, don’t worry – you’re not broken.

And no, you don’t need to become a full-time athlete. With the right plan (and a little coaching insight), you can start moving faster without burning out.

This guide blends what I’ve learned from coaching runners all over the world with what I’ve learned from dragging my own legs through brutal heat, bad races, and breakthrough moments.

Let’s break some myths, challenge the usual “run more” advice, and help you run stronger, faster, and with more purpose.

Quick & Dirty: How to Get Faster (Even as a Beginner)

  • Add speed intervals: Try short bursts of fast running (30 seconds to 2 minutes), followed by slow jogging. One study showed just six of these sessions in two weeks helped runners shave about 6% off their 3K times. That’s huge for something so simple.
  • Sprint uphill: Think of hills as your sneaky strength session. A 6-week study showed hill sprints improved 5K speed by around 2%. It hurts – but it works.
  • Strength train weekly: Stronger legs = faster legs. Do 2–3 sessions a week of squats, lunges, and core work. It’ll boost your power and help delay fatigue.
  • Fix your form: Aim for about 170–180 steps per minute and stand tall. Cleaner form = less wasted energy = faster pace with the same effort.
  • Be consistent: Running 3–4 times a week beats one hard run and five rest days. Keep showing up. That’s how speed is built. Stick around – I’ll walk you through how to use these tips without feeling overwhelmed. We’ll talk wins, screw-ups, and what actually works on the road.

1. Strength Training 

Let’s get one thing straight:

If you want to run faster, you need to get stronger. Period.

For years, I barely touched strength work. I thought lifting was for bodybuilders, not runners.

But then came the injuries… and the embarrassment of being smoked in a 5K sprint by a guy who looked like he skipped leg day for a decade.

I still remember limping home after one of those races.

My breathing was fine, but my legs? Toast.

That night, a buddy (who’s a personal trainer and never sugarcoats anything) looked at me and said, “Man, you’ve got no power in those chicken legs.” Ouch. But he wasn’t wrong.

So I started doing the work. I began with bodyweight squats and planks in my living room, slowly added weights, and within weeks, I could feel the difference – not just in the mirror, but in my stride.

Suddenly, hills didn’t suck as much. I had some extra kick at the end of workouts.

And most importantly? I stopped breaking down every few weeks.

Why Strength Makes You Faster

Running might feel like a cardio game, but it’s your muscles that push you forward.

The stronger your legs, core, and hips, the more force you put into every step. And stronger muscles mean less pounding on your joints – which keeps you running longer.

Think of your body like an engine.

Strength training upgrades that engine. Same fuel, more output.

The Journal of Strength & Conditioning Research backs it up – studies show that runners who lift improve their running economy (that’s how efficiently you move) and top-end speed.

My Go-To Moves for Speed Gains

You don’t need a gym membership or a barbell to get started. Just commit to a few solid moves, and hit them a couple of times a week.

  • Squats: The OG of leg strength. I started with air squats and later moved on to dumbbells. This one’s essential – stronger quads and glutes mean better push-off, especially on hills or during sprints.
  • Lunges & single-leg work: Running is basically jumping from one leg to the other. So training each leg on its own builds balance and fixes those pesky strength imbalances. I mix in walking lunges, step-ups, and single-leg deadlifts.
  • Planks: A strong core keeps everything aligned when your body’s under stress. Side planks, regular planks – they all matter. It’s your mid-run armor.
  • Plyometrics: Think jump squats, box jumps, or bounding. You don’t need to do these every day, but even a little bit fires up your fast-twitch fibers – the ones that make you explosive. And yes, explosive = fast.

I usually do 2 strength sessions a week, often on easy run days or when cross-training. Doesn’t need to be fancy – 30 to 45 minutes is enough. Focus on form, keep it consistent, and trust the process.

2. Interval Training 

If there’s one workout that lit a fire under my pace, it was intervals.

I still remember one sweaty afternoon in Bali, dragging myself to the track with a simple plan: sprint hard for one minute, jog for two, repeat.

Sounds easy, right? Nah.

Two rounds in, I was already tasting my breakfast and gasping like a fish on land. I remember thinking, “Why the hell am I doing this?”

But I didn’t quit. I kept showing up.

A few weeks later, those painful 9-minute miles started dropping. Low 8s. Then high 7s. That’s when I knew – this stuff works.

What Are Intervals, Really?

Think of intervals as controlled chaos. You go fast – not kinda fast, really fast – for a short burst, then slow down just enough to catch your breath before doing it again.

For example: run hard for 30 seconds or 200 meters, then jog or walk for a minute. Rinse and repeat.

It’s like training your body to get comfortable with being uncomfortable.

You’re not just building fitness – you’re teaching your legs, lungs, and heart what fast feels like. And the more you do it, the more that “fast” becomes your new normal.

Why Intervals Actually Work

There’s a reason coaches call interval training a shortcut to speed.

When you push all-out, you tap into your anaerobic system – that’s the system that powers your final kick at the end of a race.

The recovery jogs in between aren’t just rest – they’re part of the lesson. You’re teaching your body to recover quickly and go hard again.

This kind of training boosts your VO₂ max – basically, how much oxygen your body can use when you’re running hard – and improves your running economy, which just means you move better, more efficiently. Plus, intervals burn a ton of calories in not a lot of time.

And here’s the kicker for us time-crunched folks: you can get a solid workout in just 20–30 minutes.

That’s huge.

No need for 10-mile slogs every day. Hit it hard. Recover. Done.

Try This: Beginner Interval Workout

If you’re new to speedwork, ease into it. No need to blow out your hamstrings on Day 1.

Here’s a starter workout I give to a lot of my beginner clients:

  • Warm-Up
    Easy jog for 10 minutes. Add some light movement drills – leg swings, ankle rolls, a few jumping jacks – get the body fired up.
  • Intervals (6–8 rounds)
    • Run hard for 30 seconds (aim for 80–90% of your max effort – you should be gasping by the end).
    • Jog or walk for 1–2 minutes to recover.
    • If 30 seconds gets too easy, bump it up to 1-minute bursts with 2-minute jogs. Make it hard, but doable.
  • Cooldown
    Finish with 5–10 minutes of easy jogging or walking. Let your heart rate come down slow. Trust me, you’ll need this part.

During the fast bits, focus on good form: stay tall, pump your arms, don’t flail like you’re fighting bees.

By the last couple of intervals, you should be hurting – that’s where the gains are made. But take those recovery jogs seriously too. Go slow. Let your body bounce back so you can hit it again.

Pro tip: use a stopwatch or a running app to stay on track. It’s easy to lose count when you’re sucking wind. Or hit a track and do it by distance – 200m or 400m reps work great.

3. Speed Drills & Strides

Back when I first started running, I thought speed drills were just for sprinters or old-school track kids.

High knees? Butt kicks? Skipping around like a five-year-old? No thanks.

For years, I skipped drills completely. And yeah—big mistake.

One day after an easy run, a buddy of mine dragged me into doing a few.

I remember feeling ridiculous lifting my knees like I was marching in a parade while people jogged by pretending not to stare. But after a couple of weeks? I was sold.

My stride felt smoother. My cadence got quicker. And without changing anything else, I was shaving seconds off my mile. That’s when I started calling drills my secret weapon—and now I get every runner I coach to do them.

So What Are Running Drills?

Think of them as short, focused moves that teach your body how to run better and faster.

Not longer runs. Not fancy workouts.

Just technique-building movements that work like a tune-up for your form and your brain.

Here are a few common ones:

  • High Knees – Run in place or move forward with exaggerated knee lift.
  • Butt Kicks – Heels up, tapping the back of your thighs.
  • Skipping or Bounding – Explosive hops that build spring and strength.
  • A-Skips/B-Skips – Track-style skips that feel weird at first, but really fine-tune form.
  • Strides – Short bursts (50–100m) at about 85–95% effort, focusing on smooth, fast turnover.

Each one lasts just 10–20 seconds, but they help your body lock in the habits that make fast running feel natural.

Why They Actually Work

Let me break it down like I do with new runners:

  1. You move better. Drills exaggerate the good parts of form—quick feet, upright posture, solid push-off. So when you go back to your regular runs, your body remembers. You run smoother without overthinking it.
  2. Your cadence improves. A lot of runners shuffle along at 160 steps per minute. Drills train your legs to move faster without forcing it. It’s like a metronome for your stride.
  3. You wake up your sprint muscles. Even if you’re not racing 100m, those fast-twitch fibers matter. Whether it’s a final kick in a 5K or dodging a pothole mid-run, drills make sure those muscles are ready to fire.
  4. Perfect for warm-ups. I don’t start any speed session or race without a few drills. They crank up the heart rate, loosen the legs, and flip the switch mentally—“Okay, time to move.”

My Drill Routine (No Track Required)

Here’s how I usually mix drills in:

  • 2×20 seconds of high knees
  • 2×20 seconds of butt kicks
  • A few skips or hops for bounce
  • Then 4–6 × 100m strides at a relaxed-but-fast pace (think mile race effort, not all-out)

Strides are my favorite.

You feel fast, but not wrecked. Just pick a flat stretch—like from one lamp post to the next—and run smooth, relaxed, and quick. Then walk back and do it again.

What Changed for Me

Once I added drills and strides into my week, something clicked. Intervals felt easier. I could pick up the pace mid-run without my form falling apart. It was like I finally unlocked that extra gear.

This isn’t just me talking, either.

I remember reading a Reddit post from a guy who called himself a “forever slow runner.” He joined a local track group that did weekly drills and strides.

After a season with them, he said, “I never thought I’d be fast… but here I am running PRs.” That stuff works, even if it feels silly at first.

4. Hill Repeats 

There’s an old saying in the running world: “Hills are speedwork in disguise.”

I used to avoid hills like the plague. Seriously—if a route had even a slight incline, I’d reroute. My quads would scream, my lungs would burn, and my brain would yell, “Turn back!”

But here’s the truth: once I stopped dodging hills and started using them, everything changed.

A few years ago, I trained for a 10K on a brutally hilly course. I spent two months hammering out weekly hill sprints on a steep little road near my place in Bali (yes, Bali’s got hills too—not just beaches and scooters!).

Come race day, every climb felt like a warm-up. I beat my old PR—on a flatter course. That’s when I truly bought into hill work.

Why Hills Are Worth the Pain

Running uphill is like strapping weights to your legs while cranking your heart rate through the roof.

It hits your glutes, quads, calves—heck, even your arms and core get dragged into the fight. It’s strength training wrapped into your run. And the payoff is big.

When you get stronger on hills, flat ground feels like cheating. Suddenly your legs feel snappy, and your stride gets more efficient. Even your breathing improves.

One study in the International Journal of Sports Physiology & Performance found that runners who added six weeks of hill intervals shaved about 2% off their 5K time. That’s 30–60 seconds faster for most people—without touching track work.

Hills also clean up your form. You’re forced to lean forward (from the ankles, not the waist), lift your knees, land midfoot, and keep your cadence quick.

Try overstriding on a steep hill—you’ll learn fast why that doesn’t work. It’s like free coaching from the terrain itself.

And mentally?

Hills teach you how to suffer. Repeating tough climbs trains your brain to stay in the fight. That grit pays off big when you hit the pain cave during races.

My Go-To Hill Workout

You don’t need a mountain. A modest hill—one that takes 30 to 60 seconds to climb—works just fine. Here’s a no-BS hill session that’ll build strength and stamina:

  • Warm-Up: 10–15 minutes of easy jogging on flat ground. Throw in some dynamic moves (like leg swings or skips) and maybe a couple of strides.
  • The Repeats: Sprint uphill at a strong effort—not all-out, but like you’re doing a hard 400m rep. Lean slightly forward from the ankles, pump your arms, pick your knees up, and drive through your toes. Focus your eyes a few meters ahead—not at your feet.
  • Recover: Walk or jog down slowly. Use this as your break. Let your heart rate come back down before starting the next rep.
  • How Many? If you’re new, start with 4–5 reps. Been running hills a while? Go for 6–10. You can increase duration to 60 seconds per climb as you build strength.
  • Cooldown: Jog 5–10 minutes easy. Stretch your quads and calves—you’ll thank yourself tomorrow.

This workout is hard.

The first couple reps might feel okay. But by the last one? Legs on fire. That’s the sweet spot.

You’re building serious leg power and heart strength. Once a week is enough. Treat it like an interval workout—recovery matters.

Can’t Find a Hill? Here’s What to Do

  • Use a treadmill. Crank the incline and simulate hills that way. Just be careful getting on and off during rest.
  • Stadium stairs. They’re great for mimicking that uphill grind.
  • Overpasses or ramps. Ugly? Maybe. Effective? Absolutely.

Just a heads-up: don’t bomb downhills unless you’re training specifically for that. Running hard downhill beats up your legs. Stick to easy descents for now, especially if you’re new to this.

And listen to your body.

Hill sprints are intense. If your calves or Achilles start acting up, shorten the hill, take more rest, or walk part of the way.

No shame in scaling—it still counts if you’re pushing relative to your own effort.

Bottom Line: Hills Don’t Lie

5. Plyometric Training 

I’ll be honest—when I first heard the word “plyometrics,” I pictured pro athletes doing ridiculous box jumps in slow-mo highlight reels.

The kind of stuff that feels worlds away from regular runners like us. I used to laugh and say, “If I try that, I’ll probably face-plant.”

But I couldn’t ignore the buzz. Runners were raving about how plyos gave them that “extra gear” on the road. So I gave it a shot.

I started simple—jump squats, single-leg hops, just messing around on a patch of grass near my house. And yeah, my legs hated me the next day.

But something changed. My stride started to feel lighter, more powerful. I could pop off the ground quicker, especially during strides and surges. I was hooked.

So, What Are Plyometrics, Really?

Plyos are basically jump training.

They’re explosive movements that force your muscles to fire fast and hard. We’re talking moves like jump squats, box jumps, burpees, single-leg hops, even jump rope.

The goal is to build that snap in your stride—turning basic leg strength into actual speed.

Think about running for a second: every step is like a mini jump. So it makes perfect sense—train your legs to jump better, and your stride gets stronger and snappier.

Why Plyos Matter for Runners

Here’s the big win: plyos help cut down your ground contact time—that tiny window when your foot’s touching the ground each step.

Fast runners bounce off the ground like rubber balls. Slow runners? They stick like glue.

Plyos teach your muscles and tendons to act like springs.

You train that “stretch-shortening cycle,” meaning your muscles load and release power fast. Less time on the ground means more speed without more effort.

I saw one runner online say plyos gave them “literally free speed.” They tracked their ground contact time dropping from 0.22 seconds to 0.20.

That sounds tiny, but stretch that over thousands of steps in a 5K or 10K, and you’re shaving serious seconds off your finish time.

And it’s not just about speed—plyos improve your form too.

You’ll naturally start pushing off the ground stronger, hitting more of a midfoot strike, and running more efficiently.

Bonus? They’re good for your bones and joints.

Plyos strengthen tendons and help your body handle impact better. That’s injury prevention baked right into your speed work.

Plyos You Can Start Today (No Gym Required)

You don’t need a fancy setup. Just your body, some space, and maybe a soft patch of grass or mat.

  • Jump Squats. Drop into a squat, then explode straight up. Land soft, reset, go again. 8–10 reps per set. This lights up your quads and glutes. First time I did these, I tapped out at 5 reps. Total leg noodles.
  • Box Jumps. Find a low, sturdy box or bench. Squat slightly and jump up, landing with both feet. Step down carefully. It’s not about height—it’s about clean, explosive takeoff.
  • Single-Leg Hops. Balance on one leg and hop forward 10–15 times. Switch legs. This builds leg power and ankle strength like nothing else. Use soft ground if you can.
  • Lateral Jumps. Jump side to side over an invisible line. Keep it quick and controlled. This is great for activating stabilizer muscles we often ignore.
  • Burpees (with a Jump at the End). Classic move—drop to plank, back to squat, jump up. Brutal but effective. Full-body cardio and power in one hit. Even 5 reps can wreck you.
  • Jump Rope. Old-school but gold. Light, rhythmic plyo that builds coordination, foot speed, and ankle toughness. Plus, it’s easy to sneak into your warm-up or cooldown.

How to Add Plyos Without Wrecking Yourself

Start slow.

One or two sessions a week is plenty, especially if you’re also doing strength or speed work.

Don’t go straight from a long run into max-effort box jumps either.

I like to toss in a 5-minute plyo circuit after strength work—say, lunges and planks, then jump squats and lateral hops to finish.

Quality matters more than volume. You want these explosive, not sloppy.

And for the love of running, warm up first.

Cold muscles and high-impact moves are a recipe for trouble. Also, if your joints start complaining, take that seriously.

Muscle soreness is okay. Joint pain? That’s a red flag.

What the Pros Say (And Do)

One experienced runner shared how they add 3 minutes of plyos before lifting sessions—just part of the warm-up.

Things like pogo jumps and quick rebound hops off a step. They dropped their ground contact time by 20 milliseconds and swore it felt like getting faster for free.

You don’t need to measure milliseconds to notice it. You’ll just feel quicker. Running starts to feel more like you’re bouncing forward, not dragging yourself down the road.

Run Light, Run Fast 

I still remember the first time a coach broke down my running form.

He didn’t start with fancy shoes or expensive gear—he just asked me to count my steps for 60 seconds.

I barely hit 160. I thought I was cruising, but I was overstriding like crazy—taking big, lazy steps that looked fast but felt heavy. My legs were absorbing more shock than they needed to, and my pace wasn’t improving.

“Let’s bump that up closer to 180,” he said.

At first, it felt awkward.

I had to shorten my stride and move my feet faster. But something clicked.

Within a few weeks, I was running smoother, faster—and my legs weren’t trashed after every session. That’s when I realized how much cadence matters.

What’s Cadence, Anyway?

Cadence is just the number of steps you take per minute.

Count how many times your right foot hits the ground in 60 seconds and double it. That’s your cadence.

Most recreational runners clock in around 150 to 170 SPM on easy runs. Elite runners? They’re often around 180+, even when running at a moderate pace—and can push past 200 when sprinting.

That 180 number gets thrown around a lot, and while it’s not some magic golden rule, it is a solid benchmark. Research from the Journal of Strength & Conditioning Research found that many efficient runners naturally hover around this cadence.

Now, if your cadence is down in the 150s or 160s when you’re cruising, odds are you’re overstriding—your foot’s landing too far ahead of you.

That’s like tapping the brakes with every step. Upping your cadence helps you land more under your center of gravity, so there’s less braking and more flow.

Why Cadence Impacts Your Speed (and Your Legs)

Think about it this way:

Speed = stride length × stride rate.

Most runners try to get faster by stretching their stride longer. But that often leads to sloppy mechanics and injury.

Instead, increasing your step rate is usually a smarter move. It keeps your form tighter, reduces the time your foot spends on the ground, and makes your stride more efficient.

Even bumping your cadence by 5–10% from where you are now can help reduce impact forces and make running feel smoother.

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that increasing cadence leads to less load on the knees and hips—especially helpful if you’re injury-prone.

Bottom line? A higher cadence helps you run faster, more efficiently, and with less wear and tear.

And no, you don’t need to hit 180 on every run. If you’re at 165, try nudging it to 170–175 and see how it feels.

So How Do You Improve Your Cadence?

Start with this: Count your steps. On your next run, count how many times your right foot lands in 30 seconds, then double it. If you’re under 170 and want to get faster or reduce injury risk, try these tools:

  • Cue Yourself: “Quick and Light”. Don’t try to force it. Just shorten your stride slightly and think light, quick steps. I sometimes imagine the ground is hot lava—keeps my feet moving fast and clean.
  • Use Music or a Metronome. I know, sounds goofy—but it works. Download a metronome app and set it to 175–180 BPM. Or pick songs that match that beat. Rock Lobster by The B-52s? Weird song. Perfect cadence.
  • Do Cadence Drills. Quick-feet drills, high knees, or even strides focused on faster turnover can work wonders. One classic move: count your steps for 30 seconds while running in place and try to beat that number next week. Doesn’t have to be fancy—just consistent.
  • Take it Slow. Don’t jump from 160 to 180 overnight. That’ll leave your calves screaming. Aim for 5% jumps at a time. Sit at the new number until it feels right, then bump it again.
  • Fix Your Form. Cadence and form go hand-in-hand. A quicker cadence helps you land more underneath you, which is what you want. Keep your upper body relaxed and pump your arms just a bit faster—your legs will follow.

7. Jump Rope 

Who knew that one of the best tools for becoming a faster runner was something most of us left behind on the playground?

I sure didn’t—until I gave it a shot.

I picked up jump rope during a cross-training phase.

It wasn’t some grand plan. I just remembered reading that Muhammad Ali used it for footwork. If it was good enough for the champ, why not me?

First try? Total disaster.

I was tripping after every 10–15 skips, sweating buckets in the Bali heat, and breathing like I’d just sprinted a 400-meter repeat.

But I stuck with it a few days a week. It became this weird mix of fun and brutal, and to my surprise, something changed on my runs: my feet felt snappier.

My cadence got quicker. I was spending less time on the ground. Even my balance and calf strength improved.

That’s when it hit me—this little rope was teaching me the exact kind of springy footwork good runners are built on.

Why It Works

Jumping rope is basically secret sauce for runners. It trains your feet, calves, and Achilles to load and rebound fast—just like they should when you’re running.

You’re hopping on the balls of your feet over and over, which forces those muscles to get better at absorbing and returning energy.

Think of it like mini plyometrics with rhythm.

It also sharpens your coordination and balance, especially in your ankles and feet—which, by the way, are literally where all your running starts. Ignore those areas and you’re asking for injuries.

Jumping rope lights up your heart rate fast too, so it’s solid cardio. And here’s the kicker—it rewards good form and punishes bad.

If you land heavy on your heels or let your rhythm slip, the rope catches. You’ll feel it right away.

That feedback forces you to stay light and quick—pretty much the exact traits we chase in fast running.

Some running coaches actually use rope skipping to help athletes fix overstriding or heavy footfalls.

The rope makes you land under your center with bent knees, not out in front. That’s how we should be running anyway—centered, springy, and smooth.

How To Add It To Your Training

You don’t need to go full Rocky Balboa. Just start small. Here’s how I’d do it:

  • Pick the Right Rope: A simple speed or PVC rope does the job. Stand on the middle—handles should hit around your armpits.
  • Keep It Simple: Begin with 5 rounds of 30 seconds, or 50 skips per round. Trust me, it’s harder than it sounds if you haven’t done it since grade school. Stay on your toes, jump just high enough to clear the rope, and let your wrists—not your arms—do the work.
  • Use It As a Warm-Up or Extra Cardio: 3–5 minutes pre-run gets your feet and ankles firing. Or throw in 10–15 minutes on a non-running day as a cross-training burn.
  • Try Variations: Once you nail the basics, do jogging steps (alternate legs), lateral hops, or short single-leg hops. These mimic real run movements even more.
  • Build Gradually: Over time, work your way up to 5 minutes nonstop. That’s plenty for runners. Boxers might do 10+, but even half that will light up your calves and sharpen your form.

My Routine

I like throwing jump rope in after an easy run or on off days.

I’ll hit 10 minutes of different skips—two-foot, high knees, lateral steps. It gets my heart pumping and my calves humming, and when I head out for a run the next day, I feel quicker off the ground. It’s like it resets my stride.

Backed by Science, Too

This isn’t just a “feels good” thing.

A study in the Journal of Strength & Conditioning Research found that runners who used jump rope as a warm-up improved their 3K time trial results compared to those who just did static stretching.

Their ankle strength got better too. Just five minutes of jump rope before running was enough to see results.

Why? Likely because it fires up the nervous system and gets your lower legs primed to move well.

8. Nail Your Form 

I used to think running form was something you were either born with or not. I’d see photos of elite runners gliding effortlessly, arms smooth, posture perfect—and assume I looked kinda like that.

Then I saw a race pic of myself.

I was slouching, heel-striking, and flailing my arms like I was chasing a mosquito swarm. Brutal.

That photo was a wake-up call. I realized that proper form isn’t about looking good—it’s about running better. Smoother, faster, more efficiently. And the best part? Form isn’t fixed. You can train it.

I had to relearn the basics myself after a coach pointed out I was overstriding like crazy.

Fixing it took a ton of work—cue reminders mid-run, watching myself on video, and form drills till I wanted to puke—but once I locked it in, I could feel the difference instantly. It was like my body stopped fighting itself.

Think of it like tuning up a car. Same engine, but now it runs way better with less fuel.

What Good Form Actually Looks Like

Let’s break down what actually matters when it comes to running form. These are the real-world fixes that help you go faster without even trying harder.

Posture: Run Tall

Stand proud. Imagine a string pulling you up from the top of your head. That posture opens your chest, helps you breathe deeper, and fires up your core to keep you stable.

Avoid the slouch—shoulders rolled forward = short breaths, less power.

I tell my athletes: “Chest proud. Eyes on the horizon. Not on your shoes.”

Lean In (Just a Bit)

You want a slight forward lean from the ankles—not your waist.

Like you’re falling forward and catching yourself. Subtle, but powerful. If someone watched you, they might not even notice it—but you’ll feel it.

And whatever you do, don’t bend at the hips. That’s back pain waiting to happen.

Footstrike: Land Under Your Hips

This one’s huge. Most beginners land way out in front, smacking the ground with their heel. That’s not running—that’s braking.

Instead, aim to land with a bent knee directly under your body, not ahead of it.

Whether you hit midfoot or forefoot isn’t as important as where and how you land. Soft. Controlled.

I used to heel-strike hard. Over time, I shifted toward a midfoot strike—and that alone helped me run smoother and stay injury-free longer.

Arm Swing: Controlled Power

Your arms aren’t just passengers—they help drive your rhythm and speed.

Keep them bent at 90 degrees. Swing front to back, not across your body. The swing should come from your shoulders, not your elbows.

Imagine brushing your hips with your thumbs. That motion keeps you straight and strong. If you want to speed up, pump your arms faster—your legs usually follow.

And yeah, sprinters pump like mad for a reason.

9. Lighten the Load, Pick Up the Pace

Let me start by being real with you: This tip only matters if you actually have extra weight to drop.

I’m not talking to lean runners chasing unrealistic goals or getting obsessed with the scale. But for those of us carrying a little more than we need—yeah, it makes a difference.

I’ve lived this one.

A few years back, I hit a wall with my race times. I was grinding: speed sessions, long runs, tempo work—you name it. But my performance just flatlined.

What I didn’t want to admit at first was that I was carrying around 10–15 pounds of nasi goreng weight. If you know Bali, you know what I mean. Delicious, greasy, and deadly for waistlines.

Eventually, I cleaned things up—no crash diets, just smarter food choices, smaller portions, and fewer late-night snacks. I dropped about 12 pounds over a few months.

And let me tell you—it was like someone flipped a switch.

Suddenly, every run felt smoother.

Hills weren’t as brutal.

My feet hit the ground lighter.

It felt like I’d taken off a weighted vest—because I basically had. I remember running a 5K not long after that and clocking nearly a full minute faster.

No magic workouts. Just less drag.

Why Extra Weight Slows You Down

Here’s the basic physics: every step you take, you’re moving your body forward.

More body mass = more effort. And if some of that mass is just excess fat, then losing it can straight-up make you more efficient.

Think of it like this: if a sports car is loaded with luggage, it won’t accelerate the same.

Take that load off, and it moves like it’s supposed to. Same with your body.

There’s actually a general rule floating around: lose a pound, gain about 2 seconds per mile—all else equal.

Runner’s World highlighted this in a piece based on research and coaching insight. That means a 10-pound drop could make you about 20 seconds per mile faster, just from shedding fat—not changing your training at all.

In my case?

I lost 12 pounds and took about 45 seconds off my 5K. That math checks out for me.

What the Science Says

The energy cost of running goes up with body weight. So yeah—lighter runners use less energy at the same speed. Or flip it: you can go faster for the same effort.

And we’re talking fat loss here, not muscle. You want to keep the muscle that helps you move—especially in your glutes, quads, and calves. That’s your engine.

How I Did It (And You Can Too)

No fads. No fasting apps. No cutting carbs down to dust.

I just:

  • Cleaned up my meals (less junk, smaller portions)
  • Stayed in a small calorie deficit (maybe 300–500 a day)
  • Aimed for 0.8–1g of protein per pound of goal weight to protect muscle
  • Tracked my weight weekly, not daily
  • Kept running consistently

It took a few months, but the difference was night and day. And running actually felt better each week. That’s the best part: as you lose, your runs improve, which motivates you to keep going.

One Warning: You Can’t Outrun a Bad Diet

Especially if you’re just starting out. In the beginning, sure, running burns a bunch of calories. But eventually, your body adapts. Diet becomes the lever that moves the needle.

That old saying is true: you can’t outrun a bad diet—not if you’re trying to lean down.

More Than Just Speed

Losing excess weight doesn’t just help your mile time. It reduces the pounding on your joints, too. Less stress on knees, hips, ankles—especially important if you’re running big mileage or doing trail runs like I do.

It also bumps up your VO₂ max per pound of body weight. That’s basically your aerobic horsepower. Same oxygen, smaller body to fuel.

This is why elite runners are so lean—they’re not light for vanity, they’re light for performance.

No, you’re not an elite. Neither am I. But the principle still holds.

Don’t Just Take My Word for It

I remember reading a thread on Reddit where someone wrote: “I lost weight. All the above advice was good, and I lost weight.” That was it.

And honestly? It hit. Sometimes we overcomplicate the hell out of this game. For a lot of beginners, the simplest move is just dropping extra pounds. Training stays the same—but boom, the times fall.

That said, you don’t need to lose weight to get faster. Some of the strongest runners I know are heavy for their frame, but they move well because they train smart.

But if you are overweight and trying to get faster? Dropping that baggage gives you a double-win: better engine + less load.

Do It the Right Way

Here’s what worked for me and my coaching clients:

  • Eat Real Food: Load up on veggies, lean protein, good carbs, and healthy fats. Ditch the sugar bombs and ultra-processed crap.
  • Avoid Starving Yourself: If your runs start to feel awful and recovery tanks, you’re cutting too much.
  • Stay Hydrated: Especially in places like Bali. Sometimes you’re just thirsty, not hungry.
  • Lift Weights: Keep the strength sessions. They help protect muscle and can boost metabolism a bit.
  • Sleep Like It’s Training: Sleep messes with your hunger hormones more than most people realize.
  • Be Patient: You didn’t gain it overnight, and you’re not going to lose it in a week either.

10. Be Consistent and Patient 

Let’s be real—nothing you’ve read so far matters if you only follow it once in a blue moon.

The real game-changer? Consistency. It’s not flashy, it won’t win social media points, but it’s the truth.

You can have the fanciest training plan on Earth, but if you bail on it after week two, it’s worthless. I’ve coached runners of all kinds, and the ones who make serious progress aren’t necessarily the ones logging crazy mileage or crushing monster workouts.

They’re the ones who show up. Week after week. No drama. No magic. Just honest work.

When I first got into running, I was all over the place. One week I’d run every day. The next, I’d vanish into a Netflix hole and ghost my shoes. I didn’t get anywhere. Eventually, I made a deal with myself—four runs a week, no matter what.

Bali rains? Bring it.

Bad day? Doesn’t matter. I stuck with it.

And the magic? It didn’t show up in a single run—it showed up in the weeks stacked on top of each other. My average pace dropped by over a minute per mile. Not because I suddenly got talented, but because I stopped quitting.

Why Consistency Actually Works

Your body adapts when you train it regularly. Not just when you feel like it. Skip two weeks and you’re basically restarting from scratch. That momentum you were building? Gone.

Consistent running keeps the signal going: “Hey body, get stronger, get faster, stay sharp.”

Miss too many runs, and that signal gets weak. Your gains fade. Your habits break. You start questioning your motivation.

Here’s another thing—consistency builds identity. When you’re the kind of person who runs four days a week, even when it sucks, it becomes who you are. No mental wrestling every morning.

Small progress compounds. One extra rep. One longer long run. One faster mile. Stack those over months, and suddenly you’re a completely different runner.

Patience: The Other Half of the Formula

Look, improvement isn’t a straight line. Especially once you’ve moved past beginner gains. Sometimes you train hard for weeks and feel stuck. Then boom—one day you nail a tempo run or crush a 5K out of nowhere.

That’s just how the body works. Progress hides until it doesn’t.

I tell my runners: trust the boring stuff. The quiet weeks. The runs that feel “meh.” They’re working behind the scenes. Just don’t stop.

Don’t Mistake Consistency for Overkill

This doesn’t mean hammering yourself every day. That’s how you burn out or get injured. I see this mistake all the time—someone goes hard seven days straight, then disappears for three weeks with shin splints.

Real consistency means sustainable effort. I’d rather you run four times a week at easy to moderate paces and stick to it for three months than go beast mode for two weeks and crash.

Recovery isn’t weakness—it’s part of the plan.

Rest days are when your body actually gets stronger. So schedule them. Protect them. Earn them.

Sample Week: A Balanced Consistency Blueprint

Here’s a rough layout I use with intermediate beginners (someone comfortable running 3–4 miles). Adjust the volume if you’re newer, but the structure? It’s gold.

  • Monday – Intervals: 8 × 400m at 5K effort with 200m jogs. Or 8 × 1-minute hard, 2 minutes easy. Push the pace here. This is your “speed punch.”
  • Tuesday – Strength + Easy Run: Squats, lunges, planks for 30 minutes. Then maybe 2–3 miles slow. Legs recover. Body gets stronger.
  • Wednesday – Hill Work: 6–8 uphill sprints (20–30 seconds each). Power + endurance in one go.
  • Thursday – Easy Jog or Rest: 3–4 miles conversational. Optional: toss in a few relaxed strides to keep the legs snappy.
  • Friday – Tempo Run: 4 miles at that “comfortably hard” effort. Feels tough but controlled. Builds speed endurance.
  • Saturday – Long Run: 6–8 miles slow and steady. This is your foundation builder. Keep it chill.
  • Sunday – Rest or Cross-Train: Go for a walk, a swim, jump rope, or just recover hard.

You’ll notice: only 2–3 “hard” days. The rest? Easy, steady, or full recovery. That balance is what lets you show up fresh on workout days—and actually improve.

How Fast Will You Get?

From what I’ve seen, most runners who train smart and stay consistent see real improvement in about 4–6 weeks.

That’s the sweet spot. But don’t stop there. The longer you stay at it, the more you unlock. It builds. Like bricks in a wall.

Mindset Check: Don’t Rush It

Everyone wants to sprint their way to speed. But the truth? It’s a grind. You’ve got to be okay with slow growth.

I once coached a guy stuck at 30 minutes for the 5K. He felt hopeless.

For three months, we kept things steady—building base, adding short intervals, keeping things sustainable. He barely noticed the change. Until I had him do a time trial… 26:00 flat. Shocked him.

That’s what consistent, smart training does. It sneaks up and transforms you.

Kill the Comparison Game

You’ll always find someone faster. Someone who seems to leap forward while you’re stuck grinding. Ignore it. Everyone’s got their own pace. Focus on your path.

If you plateau? Don’t freak out. That’s normal.

Tweak something. Hold steady. Sometimes you just need one new stimulus—or a rest week—and you’re back climbing again.

Stay Accountable

Here’s what helps:

  • Run with a buddy once a week. Non-negotiable miles.
  • Sign up for a race 6–8 weeks away.
  • Log your runs. Even a calendar with checkmarks can be satisfying.

I still get a little dopamine hit from crossing off a training day. It works.

Celebrate those mini-wins. You ran three times this week? Hell yes. Your pace dropped 30 seconds? That’s real progress. Stack those and they’ll carry you through the tough days.

Final Takeaway

Consistency and patience are the bedrock. Everything else—speed drills, form tips, shoes, training plans—won’t stick without them.

If you fall off track? No big deal. Get back to it the next day. That’s how you build a long-term habit that actually changes you.

I always say: training is like planting seeds. You water them. You wait. You trust. And one day, there’s a breakthrough.

Maybe it’s a shiny new PR. Maybe it’s just the feeling of flying down a stretch of road you used to struggle on. That’s the harvest. That’s why we run.

What’s Next?

Now it’s your turn.

  • What’s your mile pace right now?
  • What day this week will be your interval day?
  • Can you commit to four runs this week?

Pick one action. Just one. Then go do it.

Got a question? A win to celebrate?

Drop it in the comments—I’d love to hear it. Let’s build a community of runners who show up, run hard, rest smart, and stay the course.

Speed is earned. Now go earn it—one step at a time.

How to Walk 10,000 Steps a Day

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When I got my first fitness tracker, I remember thinking, “10,000 steps? No problem. I got this.”

Yeah… I was wrong.

Day one, I hit the pavement like a man on a mission—and ended up dragging myself home with just under 6,000 steps and sore feet.

I legit felt like I’d been on my legs all day, but that little tracker didn’t care. It just stared back at me like, “Try again tomorrow, rookie.”

That moment made me stop and ask: How far is 10,000 steps, really? And why does everyone act like it’s the holy grail of movement?

Turns out, 10,000 steps equals around 5 miles or roughly 8 kilometers.

For most people, that’s about an hour and 40 minutes of walking in a day. No wonder my legs were barking. I realized quickly—this wasn’t going to be as easy as I thought.

But here’s what happened next: I adjusted. I figured out little ways to sneak in more steps without it feeling like a chore. I built a rhythm. And now I want to pass that on to you.

So if you’ve ever felt like 10k steps is out of reach, hang tight—I’ll break down where the number came from, how far it really is, and why it’s okay if you don’t hit it every single day. You’ve got options.

Let’s walk through it together.

Where Did 10,000 Steps Even Come From?

Ever wonder why 10,000 steps? Why not 8,000? Or 12,345?

Here’s the kicker: It all started as a marketing ploy back in Japan.

In the 1960s, a company launched one of the first pedometers and called it the “Manpo-kei,” which translates to “10,000 steps meter.”

There was no science behind it—just a round, catchy number that stuck. It caught fire, and people started treating 10k like it was some kind of health gospel.

Wild, right?

And yet, decades later, the idea has stuck. Research has since shown that walking more does help.

A study from Harvard found that even 4,000–7,500 steps a day can improve longevity and reduce the risk of death.

So while 10k isn’t some magical line, it’s still a solid benchmark to aim for if you want to stay active and build good habits.

So, How Far Is 10,000 Steps?

When I first tried it, I had no idea how far 10,000 steps really was. I just knew my quads were sore and my calves were whining.

Here’s the math:

10,000 steps ≈ 4 to 5 miles (6.5–8 km) depending on your stride length. That’s a fancy way of saying how long your legs are and how much ground you cover with each step.

Here’s how it plays out:

  • My buddy Joe is 6’2”, and his 10k steps easily stretch to 5 miles.
  • My girlfriend? She’s just a little bit over 5 feet tall. Her 10k steps clock in closer to 4 miles. She once joked it felt like a marathon because her legs have to work double-time.

So if your 10k steps only add up to 3.8 miles, don’t sweat it. You’re still moving, and that’s what matters.

Want to geek out on your own step length?

Here’s a quick test I give my coaching clients:

  1. Walk 10 steps normally.
  2. Measure how far you went.
  3. Divide that distance by 10.

If 10 steps cover 22 feet, your stride is 2.2 feet. That makes 10,000 steps about 22,000 feet—or a little over 4.2 miles. Pretty cool, right?

But again—don’t obsess over the numbers. Whether it’s 4 miles or 5, the goal is movement. Keep stacking steps, and the benefits will follow.

Perspective Shifts That Helped Me  

Here are three things to keep keep in mind:

1. Quality > Quantity

10,000 steps is solid — no question. But 8,000 steps and a strength session? Just as valuable.

What if it’s 6,000 and you played tag with your kid or did 90 minutes of yoga? That counts too. Your health isn’t tied to a number — it’s tied to movement.

When I do a long trail run, I might clock fewer steps than expected. But I’m working hard, breaking a sweat, and pushing limits. That’s what counts.

2. Start From Where You Are

I once coached a woman who was shocked to see her daily average was just under 4,000. She worked at a desk all day — totally normal. Instead of panicking, we made a plan.

She started aiming for 6,000. Then 7,000. Within two months, she was hitting 9,000 regularly without feeling overwhelmed.

You don’t need to jump from 3,000 to 10K overnight. That’s not progress — that’s burnout. Aim to build up in chunks. That’s how real change sticks.

3. What the Research Really Says

A big study on older women found that even 4,400 steps per day led to much lower mortality risk compared to 2,700. The sweet spot for benefit seemed to cap around 7,500 steps — not 10K.

Younger folks? Sure, 8K to 10K steps daily is awesome.

But the idea that everything under 10K is a waste? That’s just noise.

4. Even the CDC Doesn’t Mention Step Counts

The CDC recommends 150 minutes of moderate exercise per week, like a brisk 30-minute walk five times a week.

That’s about 20,000 steps total, or around 4,000 a day — way under the 10K “gold standard.”

Would I suggest aiming higher?

Of course — if you can. But hitting the movement minutes is already a huge win.

5. Green Time = Screen Time Detox

Spending time in nature — again, we’re talking about two hours per week — has serious mental health benefits.

This isn’t just woo-woo advice. It’s backed by research.

For me, combining my step goals with park time is like hitting both mind and body with a reset button.

How Long Does It Really Take to Walk 10,000 Steps?

The minute someone hears “10,000 steps,” the next question I usually get is: “Wait, do I even have time for that?”

Good news—yes, you do.

Walking 10K steps doesn’t mean sacrificing half your day.

You can knock it out in about 1.5 to 2 hours total, and the best part? You don’t have to do it all in one go.

Let me break it down for you like I’d tell a client:

  • At a chill pace (roughly 3 mph), you’ll hit around 1,000 steps in 10 minutes. So 10,000 steps = ~100 minutes of walking. That’s just 1 hour and 40 minutes. Totally doable if you break it up—say a morning walk and a couple of short strolls during the day.
  • If you walk faster (closer to 4 mph), it’s more like 1,000 steps every 7–8 minutes. That gets you to 10K in about 80 minutes flat. That’s the pace I aim for on a good day when I’m chasing sunlight or a quick workout.
  • If you’re strolling or pausing a lot, it’ll take longer—around 2 hours at a slower pace (2.5 mph-ish). And hey, that’s okay too. A slow walk still counts. You’re out there, and that’s what matters.

Now here’s where most people mess up—they try to cram all the steps into one giant block.

Honestly?

I wouldn’t do that, especially not when you’re starting. It’s not about the “perfect session”—it’s about movement throughout the day.

Let me show you how I hit 10K steps without it feeling like a second job:

  • Morning. Right after breakfast, I take a 10-minute walk around the block. That’s an easy 1,000 steps. It wakes me up and sets the tone for the rest of the day. You’ll feel that small win, and trust me—it adds momentum.
  • Midday. Take short breaks. I’ve coached people with desk jobs who barely got 5K steps a day. One woman started taking 10-minute walks every hour—just around the office floor—and suddenly, 10K wasn’t a pipe dream anymore. I’ve done similar things: walking to the farther coffee shop instead of the closest one, or taking a loop around the building during lunch.
  • Evening. Still short? No problem. I walk after dinner with my girlfriend or hop on a call and pace around. I’ve finished many step goals just by walking back and forth in my living room while ranting about training plans to a buddy.

If you’ve got a podcast, put it on. You’ll forget you’re even walking.

Here’s the real secret: every little step matters.

  • Park farther away.
  • Take the stairs.
  • Walk to the corner shop instead of grabbing the keys.

I know a guy who hits 10K only if he carves out an hour on the treadmill at night.

That’s his method—and that’s fine. You just have to find what works for you.

You could split it like this:

  • 3,000 steps in the morning
  • 4,000 steps from work, errands, or lunch
  • 3,000 steps in the evening

That’s it. Ten thousand. Done.

Honestly, I think spreading out your steps is better. It keeps your brain sharp and your metabolism humming all day—not just for one big session.

How I Made 10,000 Steps a Daily Habit 

Getting pumped about your step goal is great—but let’s be honest, motivation fades fast.

I remember the first week I committed to hitting 10,000 steps a day. I thought it’d be easy. It wasn’t.

By 11 PM, I’d be dragging myself around the living room just to cross the finish line. I looked ridiculous. Like a lost Roomba in running shorts.

But the game changed once I stopped relying on hype and started building real habits.

Eventually, 10K steps didn’t feel like a chore—it felt like part of who I was. Let me break down what actually helped me stick with it, day in and day out:

Make Weekends Count

Back in the day, weekends meant doing nothing. Like, couch-mode all day.

Now? I plan at least one movement-focused thing every weekend—usually a trail hike, a long walk with my girlfriend, or something weirdly satisfying like scrubbing my scooter by hand. (Surprising how many steps that racks up.)

A Saturday morning hike gets me to 8,000 steps by lunch. From there, anything else is bonus. And it doesn’t even feel like a workout—it feels like a reset.

Coach Tip: Pick one day this weekend and plan something active outdoors. Bonus points if you leave your phone at home and just enjoy being present.

Park Like You Mean It

You’ve heard this before—“park farther away.”

But let me tell you, I turned this into a game.

Grocery store? I park where the staff parks.

Mall run? I park at the opposite end and walk through the entire place like I’m on a mini scavenger hunt.

Same goes for public transit—if you ride the bus or train, get off a stop early. Or pace while waiting. One of my coaching clients clocks 1,000 steps a day just pacing between bus stops. It adds up.

Small shift = big steps.

Take the Stairs  

I used to groan at the sight of stairs. Now I treat them like free training.

Got two flights? I jog ’em.

Ten? I’ll pace myself, but I’m climbing. I even noticed more muscle definition just by skipping the elevator for a month. That’s free cross-training.

If you live or work in a high-rise, try a hybrid approach. Elevator to floor 15, then walk up to 20. Don’t kill yourself—just chip away.

Walk Through Your Day

This is the secret sauce: embed walking into your normal life.

Don’t just “go for a walk.” Live your life on foot.

  • Walk and Talk: I pace around the house during long calls. Sometimes I don’t even notice I’ve racked up 5K steps.
  • Run Errands On Foot: If I’m near the grocery store, I walk it. Same for the post office or bank.
  • Coffee Walks: Grab a cup and roam. It’s my favorite way to brainstorm ideas for my blog.
  • Move While You Wait: Waiting for rice to boil or your Netflix episode to load? Pace. I do it while brushing my teeth—2 minutes = 200 steps.

Mind trick: Make walking automatic. Don’t think, just move.

Move With Your Pack  

My dog is the best personal trainer I’ve ever had.

No excuses with those eyes staring at me.

Evening family walks became a tradition at our place. We laugh, talk, and sometimes chase each other around like kids.

Try a Standing Desk (Or Improvise One)

I got a standing desk a while back, and it changed everything. Suddenly I was fidgeting, pacing, stretching while working. Later, I added a walking pad. Game. Changer.

I’ve crushed 3,000 steps during Zoom calls without even trying. Even when I’m standing still, I’m more likely to move.

Hack it: No treadmill desk? Stand during calls. Do calf raises while printing. March in place during loading screens.

Dance Like No One’s Counting

Dancing counts. I’ll blast a playlist and jump around my living room like a maniac. Three songs in, I’m drenched in sweat and grinning like a fool.

Micro-win: 10 minutes of dancing = 1,000+ steps.

Bonus: it works muscles walking doesn’t. And it’s impossible to be in a bad mood mid-dance.

Track It 

I’m not big on gadgets, but my step tracker keeps me honest. If I see 9,400 steps at 9 PM, I’m pacing the hallway.

Reality check: The number doesn’t lie. You’re either moving… or not. And those fireworks on your screen when you hit 10K? Still satisfying.

Challenge a friend. Bet dinner on it. Turn steps into a game.

Break It Into Chunks

Don’t wait until 9 PM to play catch-up. I’ve been there. It sucks.

Try something like:

  • 2K by 10 AM
  • 5K by 2 PM
  • 8K by 6 PM

Then the rest just happens.

Or do five “step snacks” of 2,000 each. Whatever works.

Pair walking with habits: Coffee = loop around the block.

Post-lunch = 5-minute stroll.

Scroll break? Walk while you doom-scroll.

Make It Fun or Forget It

If walking feels like a chore, you won’t keep doing it. So trick yourself.

  • Entertainment: Save your favorite podcast or audiobook for walks only.
  • Scenery Swaps: Bored? Change the route. Drive to a park. Explore a new path.
  • Walk With Someone: Talking makes the time fly. Walk dates > sit-down coffee dates.
  • Solo Zen Walks: No music. Just birds, breeze, breath.
  • Mini Goals & Rewards: Hit your streak? Treat yourself. Shoes, dinner, a lazy day. Whatever keeps you going.

Why It Works: It’s not about steps—it’s about how they make you feel. Stronger. Sharper. Calmer.

Final Thoughts 

Let’s keep this simple: you don’t need to hit 10,000 steps today. Just stand up and take a 5-minute walk. That’s it.

If you’re like me, five minutes becomes ten.

Then twenty. And before you know it, you’re there.

I’ve missed days.

We all do.

But I keep coming back because I’ve never regretted a walk. Ever. But I’ve definitely regretted the ones I skipped.

Your mission today: Walk for 5 minutes right now. Yes, now. Around the house. To the gate. Whatever. Just start.

And hey—let me know how it goes. Share your favorite trick, your current step streak, or even your struggles. We’re in this together.

One step at a time.

How to Run Faster (Beginner’s Guide): 7 Proven Strategies for Speed

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how to run faster

I started running in my early 20s with a goal that had nothing to do with PRs.

I just wanted to lose the gut and feel better in my skin.

I wasn’t some high school track kid. I could barely jog a few blocks without gasping like I’d climbed a mountain.

But I showed up, day after day. And over time, that jog turned into a habit.

A craving.

Something I didn’t want to skip.

Then I hit a wall: the 8-minute mile. No matter how hard I tried, I just couldn’t crack it.

I tried sprint drills, threw in HIIT, pushed harder on every run—but I wasn’t getting any faster.

The needle wouldn’t budge.

It was frustrating. Until one random night scrolling through a forum, someone posted something that stopped me cold:

“Want to run faster? Run slow more often.”

At first, I thought they were trolling. But I figured, what do I have to lose?

So I pulled back. I slowed down to what felt like a shuffle—11 to 12 minutes per mile—and focused on just building time on my feet.

Running easy.

No hero workouts.

No Strava-brag miles (I think no Strava back then anyway).

And guess what?

A few months in, I tested my mile again… and clocked in at 7:30. Thirty seconds faster without a single structured speed session. Just consistency and mileage.

That’s when it clicked.

You don’t need fancy gear or flashy plans. You need to run more. Mostly easy. And trust the process.

Let’s get to it.

How to Run Faster (Even If You’re Just Starting Out)

Here’s the simple version:

  1. Know your current pace.
  2. Add some intervals, hills, and fartlek work.
  3. Fix your form—don’t leak energy.
  4. Drop extra weight if it’s slowing you down.
  5. Build strength off the road.
  6. Most of all—stay consistent.

Now let’s dig into the real stuff.

1. Start with a Baseline 

Would you start a road trip without knowing where you’re leaving from?

Didn’t think so.

Same goes for improving your speed—you’ve got to know where you’re at before planning how to get faster.

That’s why I have every runner I coach do a baseline test in the first week. I did it too.

When I first timed myself, I ran a mile in just over 10 minutes.

It stung.

I thought I was fitter than that. But instead of getting discouraged, I used it.

Every drop in pace—from 10:00 to 9:30 to 9:00—became fuel. Progress I could see.

Not just feel.

And that’s the magic of the baseline.

Here’s why it matters:

  • It gives you a personal starting point.
    Whether you’re running an 8-minute mile or a 13-minute one, it’s your benchmark. You’re not racing anyone but yourself.
  • It keeps you fired up.
    Watching your time drop—even by 20 seconds—can be a huge confidence boost. One beginner I coached went from a 16-minute mile to 10:30 in a year. All by staying consistent. But without that first time trial? They’d have no clue how far they’d come.

And here’s how I recommend doing it:

  • Pick your distance. Start with 1 mile. If you’re more seasoned, test your 5K. But for beginners, one mile is plenty.
  • Find a flat route. A 400m track is perfect (4 laps = 1 mile). If not, use a GPS watch or app to map out a flat road.
  • Warm up first. Five to ten minutes of slow jogging, plus dynamic moves like leg swings and high knees. Warm muscles perform better—and get hurt less.
  • Time it. Go hard but stay controlled. This isn’t a sprint. It’s a strong, even push from start to finish.
  • Record it. Log the time somewhere. Notebook, app, napkin—just don’t forget it.

Important: This number is just data. Don’t attach your ego to it. Don’t compare it to someone else. It’s your starting line, not your finish line. When I first saw my time, I was embarrassed. But I also knew: this was the version of me I’d leave behind.

2. Interval Training: The Speed Trick That Actually Works 

Interval training just means mixing hard efforts with recovery jogs or walks.

Go fast, slow down, repeat. Think of it like a controlled roller coaster for your legs. You’re stressing your body just enough to force adaptation—but not so much that you break down.

I used to think, “Why not just run steady for 30 minutes and be done?”

But here’s the deal: if you want to run faster, you have to train faster. Intervals let you do that in short, manageable chunks.

Let’s break it down runner-to-runner:

  • Time Efficient – Intervals are perfect when you’re short on time. I’ve done 20-minute sessions during lunch breaks that left me drenched and satisfied. You get more bang for your buck. Sprinting spikes your heart rate, which cranks up your cardio fitness faster.
  • Bust Through Plateaus – Can’t seem to get faster? Intervals train your heart, lungs, and legs to handle higher speeds. One study in the Journal of Strength & Conditioning Research found trail runners shaved off 6% from their 3K time after just six interval sessions in 15 days. That’s the kind of progress that turns a 30-minute 5K into a 28-minute one in just two weeks. No gimmicks—just focused work.
  • Burn More Calories (Even After) – I started running to lose weight, and this was a bonus: intervals spike your metabolism so you keep burning calories after your run. That afterburn is real. It’s like your body’s still working hard, even when you’re kicking back with a smoothie.

Here’s how I introduce beginners to intervals:

  • Warm-Up First – 5–10 minutes of easy jogging. Cold muscles = injuries waiting to happen.
  • Add Dynamic Moves – A few leg swings, butt kicks, or walking lunges wake up your muscles. I like high knees to shake off the cobwebs.
  • Fast Interval (Push) – Go hard for 30–60 seconds. Not a full sprint, but close—around 80–90% effort. You should be breathing hard, maybe swearing by the end. On a track? One straightaway works. On the street? Just pick a tree or pole and race to it.
  • Recovery Interval (Cruise) – Jog or walk for 1–2 minutes. This part matters. Don’t rush it—recover well so your next rep is just as strong.
  • Repeat – Do 6 to 8 cycles. If you’re new, start with 4. Focus on quality, not quantity. It’s better to crush 4 solid reps than drag yourself through 10 sloppy ones.
  • Cool Down – Wrap it up with 5 minutes of easy jogging or walking. I know it’s tempting to just stop and collapse, but this cooldown helps your body bounce back.

Sample session: 5-min jog → (1-min fast / 2-min jog) x 6 → 5-min cool-down

Total time: around 25 minutes.

Total impact? Massive.

Within a few weeks, you’ll notice faster paces and quicker recovery between reps. That’s real progress.

A Few Coaching Tips

  • Ease Into It – Don’t go max effort right away. Respect your body’s limits.
  • Soreness is Normal – Especially at the start. But if you feel sharp pain? Back off.
  • Once a Week Is Enough – Twice max, if you’re recovering well and not doing other hard workouts.
  • Make It Fun – I pretend each interval is the last stretch of a race. I pick someone imaginary to chase down. It sounds goofy, but it works.

Intervals aren’t magic. They’re just tough, honest work packed into short bursts. But they feel like magic when you start seeing results.

3. Hill Repeats: Build Power Without a Gym

When I first landed in Bali, I thought I’d be running barefoot on beaches all day.

Wrong.

Turns out, this island has hills—lots of them—and they don’t care about your ego.

At first, I dodged them. I mean, running was hard enough. Why torture myself?

But after a few months of chasing speed and hitting plateaus, I gave hills a shot. Just one or two repeats up a short slope behind my house.

And man—everything changed. I got stronger, faster, more efficient. Hills became my secret weapon.

Let me break down why:

Total Leg Strength

Running uphill forces your body to actually work.

You’re pushing off harder, using your glutes, quads, and calves way more than on flat ground. It’s like doing squats with every step, minus the gym mirrors and EDM playlist.

Over time, this kind of grind builds explosive power—power you’ll feel the next time you cruise through a flat 10K and wonder why it suddenly feels easy.

Better Running Form (Like, Automatically)

You can’t really run badly on a hill. The incline naturally gets you to lean from the ankles (not the waist), drive your knees higher, and land midfoot instead of heel-smashing.

Some coaches use hills just to teach form. I noticed it myself—once I started doing weekly hill sprints, my flat-ground posture got sharper and my cadence picked up.

Hills force you to clean up your technique.

VO₂ Max Booster

Think of hills as cardio nitro. Your heart rate spikes, your lungs work overtime, and your body adapts to the stress.

That’s how you build real endurance.

A study found that six weeks of weekly hill sessions helped runners shave 2% off their 5K time. That’s huge. And it wasn’t magic—it was stronger legs and more efficient oxygen use.

I like to call hills “speedwork in disguise.”

Back when I was still figuring things out, one of my local routes had a nasty hill around the halfway point.

I used to crawl up it. Then I flipped the script—turned that climb into a workout. I’d hit it hard, jog down, and repeat it five or six times before continuing the run.

Brutal? Yup. Worth it? 100%.

A few weeks later, I ran my best 10KK. That hill helped me get there.

Here’s how to ease in without wrecking yourself.

  1. Pick the Right Hill. Look for something 100–200 meters long with a gentle to moderate incline—maybe 4–6%. It should take about 30 to 60 seconds to run up at hard effort. If you’re hunched over or heel-slamming, it’s too steep for now. Save the monster hills for later.
  2. Warm Up First. Do 10 minutes of easy jogging and some dynamic moves—leg swings, skips, anything to loosen up. Don’t sprint cold.
  3. Charge the Hill. Run up hard—aim for your 5K pace or even faster. For shorter reps (~30 seconds), go close to all-out. Keep your posture tall, drive your arms, and lift those knees. It’s gonna burn, especially in the quads. Good. Push through.
  4. Recover on the Way Down. Walk or jog back down. This is where you catch your breath. Don’t bomb the downhill—it’s murder on your knees. Recovery should take 1 to 2 minutes.
  5. Repeat. Start with 3–5 repeats. That’s enough to get a training effect. Once you adapt, work your way up to 6–8. No need to overdo it.
  6. Cool Down. Run easy for a few minutes on flat ground, then stretch—especially your calves. Hills load them hard.

A typical hill session might look like this:

Warm-up → 5 x 45-second hill sprints (walk down recovery) → easy jog home

Sometimes I just slot these into a normal run. If I’m short on time, I’ll hit a hill in the middle of a 3-mile route—bam, mini workout done.

No hills around? Try this hill treadmill routine.

But keep in mind that following when you do hill training:

  • Watch your Achilles. Hills stress that area big time. If you feel a sharp pull or pain, stop. Find a gentler hill or cut the session short.
  • Downhills = knee killers. That’s why I tell runners to recover on the way down, not race. You don’t win anything by sprinting downhill on tired legs—except maybe a trip to the physio.

4. Fartlek Runs: “Speed Play”  

Let’s talk about fartleks.

Yep, I laughed the first time I heard the word too. Sounds like something you’d blame on a burrito.

But behind the goofy name is one of the best—and most underrated—ways to build speed without burning out.

“Fartlek” is Swedish for “speed play.” And that’s exactly what it is.

No stopwatch. No rigid rules.

Just running fast when you feel like it, and cruising when you don’t. Back when I started getting bored of my usual loops, fartleks saved my training. They made running fun again—like chasing something just because you can.

Here is what they have to offer:

1. It brings the fun back

Fartleks feel like being a kid again. “Race you to that streetlight!”

You stop obsessing over pace and start moving for the joy of it.

If your brain’s tired from all the tracking and pacing, this is a great reset. Some runners even base their surges on songs—sprint during the chorus, jog the verse. It’s goofy, and it works.

2. It builds sneaky speed endurance

Without even realizing it, you’re teaching your legs to shift gears.

Those bursts spike your heart rate, fire up fast-twitch fibers, and teach your body how to recover while still moving.

It’s like mini-speedwork without the mental stress of “official intervals.”

I’ve used fartleks during base building or recovery weeks. They’re great when you want to stay sharp without going all-in on a track session.

3. You can do them anywhere

You don’t need a track. You don’t need a measured loop.

I’ve done fartleks on the beach near my place in Bali, using palm trees as markers—“go hard for three trees, recover for two.”

On trails, I sprint to the next climb or tree stump. It’s easy, adaptable, and that’s what makes it stick.

4. No pressure, all gain

The beauty of fartleks is the freedom.

Don’t feel like sprinting today? Cool—jog a bit faster instead.

Want to hammer a few sections? Go for it. Because you’re not following strict reps, you listen to your body. Some of my best workouts came from just going with the flow.

Here’s how to do a fartlek session:

  • Warm up first: Easy jog for 5–10 minutes. Throw in a few strides to wake the legs up.
  • Pick your “playground”: Use streetlights, palm trees, mailboxes—or go by time (1 minute fast, 2 minutes chill). Doesn’t matter. Pick what’s around you and roll with it.
  • Surge, then back off: When you’re ready, pick up the pace. Not an all-out sprint (unless you want), but a noticeable push. Then ease back to a jog or walk. Recover enough that you could go again without dying.
  • Mix it up:
    • Sprint from one lamppost to the next, jog two more.
    • Run hard for the length of a song chorus, jog during the verse.
    • Try: 1 min fast, 2 min easy → 2 min fast, 2 min easy → 1 min fast.
  • Cool down: Easy jog at the end to bring your heart rate down and shake out the effort.

The magic of fartleks is that they grow with you. If you’re brand new, your “speed” might just be a brisk shuffle.

That’s totally fine.

With time and consistency, your body adapts, and those faster bursts start feeling smoother. Then you go a little longer. A little harder. It’s low-stress progress in disguise.

5. Run Like You Mean It – Fix Your Form

Running with bad form is like driving a race car with the handbrake on. I didn’t realize this until I saw an old race photo of myself.

My foot was way out in front, slamming the ground heel first.

Shoulders shrugged up to my ears. I looked like I was bracing for a fall – not running a race.

No wonder every step felt like I was stuck in wet cement.

I didn’t change everything overnight. But little by little, I worked on my form – mostly through trial and error, some video, and painful lessons.

The result? Running felt lighter, smoother… faster. It was like I ditched a 20-pound vest I didn’t even know I was dragging.

Here’s the truth: Running is just a series of jumps from one foot to the other.

If your form is sloppy, you’re wasting energy with every step.

But when your form is solid, that energy moves you forward. That’s called better running economy – and it’s the secret weapon of fast runners.

The cleaner your form, the less energy you burn at any pace. And the less injured you get.

That means you can train harder, more consistently – and that’s the real game-changer.

Here’s the “Speed Form Checklist” I give my runners – and honestly, I use it to check myself, too:

Stand Tall

Pretend there’s a string pulling you up from the top of your head. Run tall, chest up, back straight but relaxed.

Don’t fold forward when you’re tired. I literally tell myself “head up, chest proud” late in races to stop the slump.

Eyes on the Road

Look 10–20 meters ahead, not at your feet. Where your eyes go, your body follows.

Keeping your gaze forward helps with posture and focus. It’s a simple fix that pays off big.

Land Under You

Aim to land midfoot – under your hips, not way out in front.

That’s how you keep momentum rolling forward. If you’re landing on your heel with your leg stretched out, you’re basically tapping the brakes with every step.

I tell my runners, “Think light and quick – like you’re sneaking up on someone barefoot.”

Quick Fix: If you tend to overstride, try bumping up your cadence (steps per minute). It’ll force shorter, faster steps – which naturally brings your landing closer to your center of mass.

Lean Into It

A slight forward lean – from the ankles, not the waist – gets gravity working in your favor. I use the “Smooth Criminal” cue: your whole body tilts forward a few degrees (but no moonwalk required). Keep ears, shoulders, and hips lined up.

Lock In That Core

Engage your core just enough so it feels like someone’s about to fake-punch your stomach.

That stability stops your body from wobbling and helps drive force straight into forward motion.

A strong core keeps your form together when everything else starts falling apart – especially late in a race.

Loosen Up Those Shoulders

If your shoulders are up by your ears or your fists are clenched like you’re in a bar fight, that’s just wasted tension.

Drop the shoulders.

Let the arms swing naturally – forward and back, not side to side.

Keep elbows bent around 90 degrees and hands relaxed. I tell folks: “Hold an invisible potato chip between your fingers – don’t crush it.”

Move Those Feet

That magic cadence number of ~180 steps per minute?

It’s not gospel, but it’s a good goal.

Faster, shorter steps mean less time on the ground (less friction, less braking) and more forward motion. If you’re at 160, try nudging it up by 5% and see how your stride changes.

Breathe and Chill

When you tense up, everything gets harder.

Relax your jaw, shake out your wrists mid-run, unclench your face.

Breathe deep from the belly, not the chest. Looseness equals flow. And flow equals speed.

I know this is a lot to swallow at ounce so let me help you out more.

Don’t try to change everything at once.

That’s a recipe for frustration. Instead, try this:

  • Warm-Up Drills: Toss in high knees, butt kicks, A-skips, and grapevines during warm-up. These build better movement patterns.
  • Add Strides: Do 4–6 strides (15–20 seconds at 85–90% effort) after easy runs. Focus on clean, relaxed form while going fast.
  • Film Yourself: Have someone take a slo-mo video of your run. What you feel what you actually do can be wildly different. I was shocked the first time I saw mine.
  • Strength Training: Weak glutes and tight hips = form killers. Hit those weak links with strength work and mobility. It’ll clean up your stride naturally.
  • One Cue at a Time: Pick one thing – “tall posture” or “quick feet” – and focus only on that for a few runs. When it becomes second nature, move to the next.

6. Drop the Dead Weight (Literally) 

This topic can feel a bit awkward to bring up, but let’s just call it like it is: if you’re carrying extra weight that your body doesn’t need, it’s going to slow you down.

That’s not judgment—it’s physics. Less weight = less energy spent every stride. Simple.

I’ve lived this firsthand.

When I first got into running, I was about 60 pounds heavier than I am now.

Back then, I wasn’t chasing PRs—I just wanted to feel better and stop feeling like crap every time I jogged up a hill.

But something crazy happened.

As the weight started coming off, my pace dropped—without any fancy speed work or gadgets.

Just consistent running and a cleaner diet. It was like I’d taken off a weighted vest I didn’t know I was wearing.

Let me be super clear, though—you don’t have to be rail-thin to run fast.

Runners come in all builds. But if you know you’ve got some extra body fat that’s holding you back, trimming it down (slowly and smartly) can absolutely make you feel lighter, faster, and less beat-up after your runs.

Let me explain a little further.

Running is just moving your body from A to B. The more you have to move, the more energy it takes.

Studies and coaching data often show that runners can gain around 1–2 seconds per mile for every pound lost—again, this varies, but it’s a solid reference point.

When I lost the first 15 pounds, I went from run-walking a 5K in about 36 minutes to running it in 30. Another 15 pounds off and I was down to 27 minutes.

Sure, I was training smarter too, but there’s no denying that better power-to-weight ratio helped me move faster with less effort.

If you want to lose weight without wrecking your energy or wrecking your training, here’s what worked for me and for runners I coach:

  • Eat Like You Mean It. Food is fuel, not punishment. I go for whole foods—lean protein, veggies, fruit, good fats. A bowl of oatmeal with fruit in the morning, a big salad with chicken at lunch, and some rice and tempeh at dinner gets the job done here in Bali. Want to go the next level? Try keto.
  • Keep Portions Real. I used to scoop peanut butter like I was prepping for hibernation—4 tablespoons, easy. Now I stick to 1–2 and still enjoy it. You don’t need to obsess over calories—just get honest about what’s on your plate.
  • Hydration > Hunger. Most runners confuse thirst with hunger. I carry a bottle with me all day, especially with Bali heat. Staying hydrated keeps you from overeating and helps you feel better on the run.
  • Don’t Be a Martyr. I’ve got a sweet tooth like anyone. But instead of demolishing a tub of ice cream, I grab a few squares of dark chocolate or a mini froyo. Denying yourself leads to binging—find the middle ground.
  • Meal Timing Matters. Skipping meals is a rookie mistake. You’ll be starving later, and recovery suffers. I make sure to eat regularly, and I always get some carbs + protein within an hour after hard runs. Keeps me fueled and focused.
  • Move Differently Too. Two strength workouts a week changed my game. Not only did I burn more fat, but I got stronger and faster. Cross-training like cycling or swimming? Also gold. It keeps your engine running without beating up your legs.
  • Sleep: The Hidden Weapon. I aim for 8–9 hours a night, especially during high mileage weeks. Poor sleep messes with hunger hormones and recovery. If you’re tired all the time and weight loss stalls, look here first.
  • Fuel the Hard Days. Don’t starve yourself on long run days. Eat for performance. Yeah, carbs might cause some water retention short-term, but you’ll train stronger—and that’s what helps you get leaner and faster over time.

7. Build Strength. Period. 

When I first got hooked on running, the last thing I wanted was to lift weights.

The gym? No thanks.

I’d rather be out chasing the sunset than stuck under a barbell. I even used to joke, “I’m a runner, not a meathead.”

But then came the overuse injuries. IT band flare-ups. Sore hips. Plateau after plateau.

That’s when I realized: if I wanted to run stronger and stay healthy, I couldn’t ignore strength training.

Now? I swear by it.

Just two strength sessions a week – nothing crazy – and it’s changed everything. I’m faster, more durable, and way less injury-prone.

Here’s how strength work powers up your running:

Stronger Stride, More Power

Running faster isn’t just about leg speed – it’s about how hard you can push into the ground. Think glutes, quads, calves, hamstrings.

The stronger those muscles, the more force you generate. More force = longer, quicker strides.

Hill sprints and intervals help too, sure. But lifting lets you target muscles in ways running alone can’t. It’s like upgrading the horsepower on your engine.

Injury-Proof Your Training

Every step you take while running sends shock up through your muscles and joints. If those tissues aren’t strong, something eventually gives.

Lifting builds that armor. It makes muscles, tendons, and bones tougher. Less wear and tear = fewer injuries.

A lot of knee pain, for example, can be traced back to weak glutes and hips. I learned that the hard way – strengthening those areas finally tamed my stubborn IT band pain.

Run Easier, Breathe Smoother

Want to feel like your usual pace takes less effort?

Studies show that runners who lift – especially doing plyos and resistance training – improve their running economy. That means your body uses less oxygen at a given pace.

When I started adding lunges and squats to my weekly routine, my usual 8:30 pace started feeling chill. Same pace, but my heart rate was lower. It felt like I unlocked “free speed.”

Find That Extra Gear

Strength training, especially explosive stuff like jump squats and hill sprints, builds top-end speed.

Want that satisfying end-of-race kick? Or the power to charge up hills without breaking? This is how you get it.

Stay Solid Late in the Race

Good form breaks down when you’re tired. That slouch at mile 20? Yeah, I’ve been there.

A strong core and upper body keep your posture tight when everything else wants to quit. I used to finish long runs with a sore back.

After months of planks and kettlebell swings? That soreness vanished.

“But Won’t Lifting Make Me Bulky?”

Nope. That’s a myth. Lifting twice a week isn’t going to turn you into a bodybuilder. You’ll build strength, not size. Most pros lift. The key is balance.

Here’s how to fit strength work into your running life:

Keep It Simple

You don’t need a fancy gym. You don’t even need a lot of time.

Start with bodyweight moves: squats, lunges, push-ups, planks, glute bridges. I used to train on a yoga mat in my living room using water jugs as weights. No excuses – just smart effort.

Focus on the Muscles That Matter

Work the big movers: legs, core, upper body.

  • Quads/Glutes: Squats, step-ups
  • Hamstrings: Romanian deadlifts
  • Calves: Calf raises
  • Core: Planks, side planks, Russian twists
  • Upper body: Push-ups, dumbbell rows

Compound moves are the best bang for your buck.

2–3 Short Sessions = Enough

You don’t need to live in the gym. Two 20- to 30-minute sessions a week is plenty.

My schedule?

I hit core on Monday and full-body on Thursday. Sometimes I throw in a 10-minute mini set after easy runs.

Don’t Trash Your Legs Before a Long Run

If you’re lifting heavy, don’t do it the day before a tough speed session or long run.

Schedule it after your hard runs or on cross-training days.

If you’re doing just bodyweight stuff, it’s more forgiving – but still, listen to your legs.

Sore is fine. Wrecked is not.

Learn Proper Form

Just like running, strength training has its own form rules. Do it wrong, and you’ll end up injured.

Watch trusted videos.

Or better yet, ask a coach. I had a friend teach me how to squat and hip-hinge correctly, and it made all the difference.

Track Your Gains

Progress is addicting.

Can’t do a push-up today? Do one in two weeks, then five in a month.

That strength shows up in your runs. Hills feel easier. Kicks feel snappier.

Stretch it Out

Lifting can tighten you up. Make time for stretching or yoga. I like doing a quick yoga flow every Sunday – it helps reset my body for the next week.

Stay Consistent and Patient: The Real Secret Sauce

We’ve covered a bunch of solid training tools by now: intervals, hill repeats, fartleks, strength work, form drills, and smart weight management. All of them work. But none of them matter if you can’t keep showing up.

That’s the unsexy truth: consistency beats everything.

It’s not flashy, and it doesn’t sell programs. But if you want to get faster, the grind matters more than any fancy workout. I used to think I needed some magic session to drop time. Truth is, I just needed to stop quitting every few weeks.

Early on, I’d hit a burst of motivation, go hard for a few weeks, then fizzle out. Life, soreness, excuses—they’d all creep in. I wasn’t getting anywhere.

The game changed when I made running part of my routine, like brushing my teeth. Nothing epic. Just steady. That alone helped me drop five minutes off my half marathon time over a year. No breakthrough workouts. Just not skipping the ones that mattered.

James Clear nailed it when he said, “Intensity makes a good story; consistency makes progress.” You can crush one killer speed session and feel like a beast. But it’s the 30-minute jogs on tired days that really build fitness. Those bricks add up.

Here’s how to build that consistency:

Make a Plan You Can Stick To

I’m not just talking about some 16-week PDF. I mean your own weekly rhythm.

Maybe it’s Monday-Wednesday-Friday with a long run on Sunday.

Block it on your calendar. Make those runs appointments.

I still use Google Calendar to plan mine.

The goal? Build your life around your runs, not the other way around.

Set Clear, Simple Goals

“I want to get faster” is nice, but it won’t get you out the door when you’re tired.

Try something like, “I want to run a sub-30 5K in 3 months” or “Cut my mile from 9:30 to 8:30 this season.”

I’ll never forget the first time I ran an 8-minute mile. I was buzzing all day. Set a goal. Chase it. Then set another.

Track What You’re Doing

I’ve been keeping training logs since my early days.

Nothing fancy—just distance, pace, and a few notes about how I felt.

Looking back and seeing you’ve run 10 times in the past month gives you a huge boost.

On down days, it reminds you how far you’ve come. You can use Strava, a notebook, or even a sticky note on the fridge.

Find Your Tribe

Running solo is fine, but having someone waiting on you at 6 a.m. makes you way less likely to skip.

Join a local run crew. Or find an online one. I’ve met great training buddies through group runs.

Accountability matters.

Mix It Up

Consistency doesn’t mean copy-paste. It means you keep showing up with variety.

Some days are fartleks, others are chill beach jogs. Switch your routes. Try new workouts. It keeps the mind fresh and the legs happy.

Celebrate The Small Wins

Don’t wait for the sub-20 5K to pop the champagne. Celebrate your first 10-mile week.

Your first pain-free run in a month. I used to treat myself to smoothies after “firsts” – first sub-60 10K, first 7-miler, you name it. Rewards keep the fire lit.

Play The Long Game

Progress isn’t instant. Some runs suck. Some weeks suck. But over time? Things shift.

Think of training like farming. You water, you wait, and eventually, something grows.

That’s the game. If you ever feel stuck, look back at where you started. Even shaving a minute off your easy pace is a win.

Remember Why You Started

Your “why” keeps you grounded when it gets tough. For me, it started with losing weight. Then it became about pushing limits.

For you, it might be health, self-respect, or showing up for your family.

Whatever it is, write it down. Post it somewhere you’ll see it. Let it guide you.

Don’t Let Ambition Break You

Doing too much too soon?

That’s the fast track to injury. I’ve been there.

Ran through pain, ended up sidelined for 8 weeks. Lost all my gains. If your body whispers, listen. Take a rest day. That’s part of consistency, too. Training smart beats training hard every time.

Make Running Something You Want To Do

Run to your favorite coffee shop.

Explore a new trail.

Go watchless for a day.

When you start looking forward to your runs instead of dreading them, you win. That mindset shift is huge.

Here’s one more story:

A few years ago, I hit a wall. I was doing all the “right” workouts but wasn’t improving. Turns out I was skipping runs too often.

A week here, a week there. It added up. So I committed to running at least one mile a day for 30 days.

Just one.

That streak turned into two months. And guess what? I ran my fastest 5K right after that stretch. No fancy hacks. Just not skipping.

So yeah, the secret sauce? It’s not a secret.

Show up. Stay patient. Keep laying bricks.

Each run is a step forward, even the slow ones.

What about you? What helps you stay consistent? Got a small win worth celebrating? Drop it in the comments.

Okay—baseline done?

Good.

You’ve got your foundation.

Now let’s dive into the real tools to build on it and run faster. No fluff. Just real stuff that works.

Clean Keto Food List for Beginners

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So you’ve decided to try keto?

Good call.

I’m a running coach based in Bali, and I’ve gone all-in on the keto lifestyle myself. It changed the game for my body, my energy, and even how I coach.

But I won’t lie—it’s not always easy, especially at first.

This guide will walk you through a real-world clean keto food list and a 7-day meal plan built to help you stay fired up and consistent.

Because here’s the deal: if your meals get boring or feel like punishment, you’ll quit. I’ve seen it happen. Heck, I almost did it myself.

Let me back up.

I’m David Dack, and like many runners, I packed on some weight one off-season. Decided to give keto a go, and within a few weeks, I dropped the extra pounds and felt sharper than I had in years.

Living in Bali, where rice and tropical fruit are everywhere, I had to get creative with local ingredients. Think coconuts, avocados, grilled fish. It worked.

But figuring out what to eat day in and day out? That was the tough part.

When I first started, meal boredom hit fast. The cravings, the same-old-same-old, the temptation to bail… I know the struggle.

Research even shows that 15% of people ditch diets because the food gets boring.

I get it. I’ve been there. And I’ve helped clients push through it too.

Here’s what we’ll cover today:

  • Keto basics: What is it, and how does “clean keto” differ from lazy keto?
  • The Clean Keto Food List: What to eat, what to skip, and how to keep things interesting.
  • 7-Day Meal Plan: Easy, tasty meals that won’t make you miss bread.
  • Tips to stay motivated: How to beat boredom and actually enjoy the process.

By the end, you’ll have a real plan you can stick to. Let’s go.

Keto Diet 101: What It Is and Why I Stick With Clean Keto

The ketogenic diet is simple in theory: low carb, high fat.

That combo shifts your metabolism into ketosis, where your body uses fat for energy instead of sugar.

The result?

You burn fat more efficiently, feel fewer energy crashes, and (for many of us) even think clearer.

To stay in ketosis, you usually need to keep carbs under 20–30 grams a day.

That’s tight.

One apple can blow your whole day. When I started tracking carbs, I realized even “healthy” foods like bananas or too many almonds were pushing me over.

Everyone’s carb limit is a little different.

Some people can stay in ketosis at 30–40 grams, but I have to stay under 20 grams or I’m out (source: runnersblueprint.com).

But hitting ketosis isn’t just about macros.

The quality of your food matters. That’s where clean keto comes in.

  • Clean keto means eating whole foods: real meat, fresh veggies, good fats. Think grass-fed beef, wild fish, eggs, olive oil, and greens.
  • Dirty keto? That’s low-carb junk. Bacon and cheese all day, with zero fiber and a mountain of sodium. Sure, you’ll hit ketosis—but long-term, that stuff messes with your energy, digestion, and overall health.

Research backs this up. A clean keto diet gives you more vitamins and minerals and supports better fat loss and wellness outcomes than a junk-heavy version.

I’ve lived it.

The more I cut processed “keto snacks,” the better I felt.

Cravings dropped.

My runs got stronger.

And my mid-afternoon slumps? Gone.

Others have seen this too. In one Reddit thread, a guy ditched dirty keto bars for real food and not only lost more weight but also felt better, had fewer stomach issues, and even said his seasonal allergies eased up. That lines up with what I’ve seen coaching runners and testing it out myself.

Don’t get me wrong—dirty keto might get you into ketosis.

But if you want to feel good, train hard, and stay in this for the long haul, clean keto is the better play.

And no, clean keto doesn’t mean bland food. We’re not talking boiled chicken and lettuce.

Think: bunless burgers with avocado and sugar-free ketchup, rich casseroles made with coconut cream, and spicy keto egg dishes.

Here’s how to keep it simple:

Quick & Dirty Clean Keto Rules (The Way I Coach It):

  • Keep carbs super low (~20g net carbs/day). Load up on leafy greens and go easy on berries.
  • Fat is your fuel (around 70% of your calories). Go big on olive oil, coconut oil, grass-fed butter, ghee, avocado, nuts.
  • Protein is moderate (~20%). Get it from clean meats, fish, eggs, cheese.
  • Whole foods only. If it has a barcode and 12 ingredients, skip it.
  • Stay hydrated. Keto flushes out water and minerals. Drink lots, and get your sodium, potassium, and magnesium in. (Broth or electrolyte tablets are gold. I swear by them, especially in Bali heat.)
  • Spice it up. Use herbs, garlic, chili, turmeric, rosemary—whatever it takes to keep things tasty. There’s no excuse for bland food.

 

Clean Keto Macros Made Simple (And What They Look Like on Your Plate)

Let’s break down the math without turning this into a nutrition lecture.

Keto is all about macros—your macronutrient ratios.

But here’s the truth: obsessing over every gram is a fast track to burnout.

You don’t need a spreadsheet. You just need to know your ballpark.

Here’s the typical clean keto ratio:

  • Fat: ~70% of your daily calories
  • Protein: ~20–25%
  • Carbs: ~5–10% (usually <20–30g net per day)

Think of it like this:

What 2,000 Calories Looks Like on Clean Keto:

  • Fat: ~155g
  • Protein: ~100g
  • Carbs: ~25g net

If you’re active, a runner, or just hate being hungry, you’ll probably want to lean toward the higher end of protein.

But still, fat is your fuel. That’s the biggest shift.

When I first started, I made the rookie mistake of under-eating fat. I was eating clean, tracking carbs… but I felt sluggish.

Why?

Because I wasn’t giving my body the fuel it needed to run on fat. Once I started adding more oil to my veggies, tossing avocado into everything, and not fearing the yolks—I finally felt that steady energy people rave about.

And no, this doesn’t mean you need to track every bite.

But for the first few weeks, I recommend using an app like Cronometer or Carb Manager just to get a feel for your real intake.

Most beginners overdo protein and sneak in too many hidden carbs. The app helps you spot where you’re off.

 

Clean Keto Food List for Beginners (No-Nonsense Edition)

Let’s get one thing straight—clean keto isn’t about fancy supplements or overpriced shakes.

It’s about eating real food.

Simple, whole, satisfying meals that help you cut carbs, torch fat, and actually feel good doing it.

When possible, go for the high-quality stuff—organic, grass-fed, wild-caught—but don’t let that become an excuse. If all you can afford is basic eggs and butter from the corner shop, that still works.

Clean keto is about better choices, not perfect ones.

First: What to Avoid on Keto (So You Don’t Sabotage Yourself)

Before we dive into what to pile on your plate, let’s tackle the traps that’ll knock you out of ketosis or just make you feel like crap. These are the foods I warn every beginner about—and yep, I’ve made some of these mistakes too.

High-Carb, High-Junk Offenders:

  • Sugar bombs: Candy, cookies, soda, ice cream, you name it. These are carb grenades. Even “natural” sweeteners like honey or agave? Still sugar. Still a problem. Your body doesn’t care if it came from bees or a corn syrup factory—it all spikes insulin.
  • Grains & starches: Bread, pasta, rice, cereal, oatmeal… gone. Even so-called “healthy” grains like quinoa and oats are too high-carb for keto. Same for starchy veggies—potatoes, corn, peas, sweet potatoes. Hate to break it to you, but peanuts too (they’re actually legumes).
  • Sugary fruit: Bananas, mangos, pineapple, apples—these are sugar bombs in disguise. Stick to small portions of berries if you want fruit. Juice and dried fruit? Basically candy.
  • Packaged junk: Crackers, chips, “low-carb” protein bars… Even if it says “keto” on the label, that doesn’t mean it’s clean. I’ve seen keto snacks stall progress because they sneak in hidden carbs or nasty additives. One guy on Reddit called out how some brands “fudge the fiber” to trick the net carb math. Don’t fall for it.
  • Crap fats: Margarine, shortening, and junky vegetable oils like soybean or canola? These are inflammatory and wreck your gut. Avoid them. And those greasy bacon-wrapped sausages filled with fillers and nitrates? Save ‘em for a cheat meal—don’t build your diet around them.
  • Booze bombs: Most beer, sweet cocktails, and sugary mixers are off the list. A glass of dry red wine or a shot of vodka with soda water is okay now and then—but alcohol can slow fat burning and destroy your willpower. If you’re serious about results, skip the drinks—especially in the first few weeks.

Okay, Now The Good Stuff – What You Can Eat

Here’s the heart of clean keto: fat is fuel. But not just any fat. We’re not guzzling mystery oil from deep fryers. We’re going for real, satisfying, body-loving fats. These are the ones I keep stocked at home—and recommend to every runner trying keto.

Healthy Fats and Oils (Your Main Fuel Source)

Fat isn’t the enemy. It’s your teammate—if you choose the right ones.

  • Extra Virgin Olive Oil: This one’s non-negotiable. Great for salads, low-heat cooking, and even drizzling over eggs or grilled meat. I use it every day, no exaggeration.
  • Avocado Oil: Clean taste, high smoke point—awesome for cooking. I also mix it into marinades and homemade mayo.
  • Coconut Oil: This is a keto staple. Packed with MCTs that your body quickly turns into ketones. I toss a spoonful in my coffee some mornings—turns it into a frothy, energizing fat-bomb latte that holds me over till lunch.
  • MCT Oil: Basically a concentrated shot of the good stuff from coconut. It gives quick energy and supports ketosis. But a word of advice—start small. Go overboard and you’ll regret it. Trust me.
  • Grass-fed Butter & Ghee: Butter is back, baby. Especially when it comes from grass-fed cows—it’s richer in omega-3s and vitamin K2. Ghee is butter’s cooler cousin—more stable for cooking, with a nutty flavor. I use it for eggs almost every morning.
  • Cocoa Butter: Yep, the same fat used in making chocolate. It’s got almost no carbs and smells like dessert. I melt it into keto coffee sometimes—tastes like a mocha dream.
  • Animal Fats (Lard, Tallow, Duck Fat): These get a bad rap, but they’re legit—if they come from clean sources. I was weirded out by lard at first, but roasting veggies in pastured pork fat? Total game changer.
  • Palm Oils (Sustainably Sourced): Red palm oil has a unique flavor and is rich in vitamins. Use it here and there, but it’s not a go-to for me.
  • Nut & Seed Oils (for Flavor, Not Frying): Sesame oil, macadamia, walnut oil—these are great for cold dishes. I splash toasted sesame oil into keto fried rice made with cauliflower, and it makes it taste like takeout.

But Why These Fats?

They’re mostly full of saturated and monounsaturated fats—clean-burning, steady-energy fats. None of that rancid, industrial junk.

For example:

  • A study in the Journal of Nutritional Biochemistry showed that extra virgin olive oil can help lower blood pressure and support weight loss.
  • MCTs from coconut oil have been linked to better metabolism and brain support.

But honestly? You don’t need a lab coat to know that real fat makes food taste better and keeps you satisfied longer.

Just remember—fat’s still dense in calories.

You don’t need to chug it. Eat till you’re full, not stuffed.

Clean Keto Proteins (Not Just a Carnivore Buffet)

Protein on keto is like your foundation.

You need enough to repair muscle, stay full, and fuel workouts—but too much and your body can convert some of it into glucose, which can kick you out of ketosis. It’s a balancing act.

Here’s what I go for and recommend to clients:

Best Clean Keto Protein Sources:

  • Eggs (pasture-raised if possible): Nature’s multivitamin. I eat 2–4 most mornings.
  • Grass-Fed Beef: Burgers, steaks, slow-cooked brisket—rich in nutrients and healthy fats.
  • Wild-Caught Salmon: Loaded with omega-3s. Grilled, pan-fried, or even canned works.
  • Chicken Thighs (Skin-On): More fat = more flavor = more keto win.
  • Pork Shoulder, Ribs, and Bacon (uncured, nitrate-free): Tasty, fatty, but don’t build every meal around bacon. It’s a sidekick, not the main character.
  • Lamb: Great for variety. Rich, fatty, and full of flavor.
  • Turkey (Dark Meat Preferred): Leaner, but still solid—especially for soups or meatballs.
  • Sardines & Mackerel: Cheap, clean, and surprisingly filling. I keep cans in my trail bag.
  • Organ Meats (Liver, Heart): Hardcore, but nutrient-packed. Worth trying at least once.
  • Whey Protein Isolate (Unsweetened): Good for a post-run shake. Watch the ingredients—no sketchy fillers or sugar alcohols.

💡 Pro tip:

Don’t fear fat in your protein cuts. Chicken breast is fine now and then, but it’s lean and can leave you hungry. You want that marbling, that skin, that richness. That’s keto fuel right there.

The Green Stuff: Low-Carb Veggies That Actually Work on Keto

Let’s be real—some folks treat keto like a meat-and-cheese-only diet.

That’s how you end up constipated, inflamed, and quitting by week two.

Fiber matters.

Micronutrients matter.

And that’s where low-carb veggies come in.

I tell every runner I coach on keto: Don’t skip your greens. You need them for digestion, hydration, recovery, and satiety.

Here’s the rule of thumb:

If it grows above ground and it’s green, it’s probably fair game.

If it’s starchy, sweet, or grows underground—proceed with caution.

My Go-To Low-Carb Veggies:

  • Spinach & Kale – Loaded with magnesium and iron. Great sautéed in butter or tossed in olive oil.
  • Arugula – Peppery and fresh. I throw it on everything—eggs, grilled meat, burgers.
  • Cauliflower – The MVP. Rice it, mash it, roast it. Keto pizza crust? Cauli saves the day.
  • Zucchini – Spiral it into noodles or slice it for stir-fry.
  • Cabbage – Super filling and dirt cheap. I love it with ghee and garlic.
  • Broccoli – Roasted in avocado oil = addicting. Pairs well with fatty cuts of beef.
  • Mushrooms – Sauté with thyme and butter. Boosts umami, low in carbs.
  • Asparagus – Fancy enough for a date night, easy enough for weeknights.
  • Cucumbers & Celery – Perfect for crunch. Great with guac or almond butter.
  • Bell Peppers (in moderation) – A little sweeter, but still manageable if you track.

Why these matter:

These veggies give you fiber to stay regular, antioxidants to fight inflammation, and potassium to avoid keto headaches and cramps.

💡 Personal tip:

When I first started keto, I got lazy with veggies. Big mistake.

Once I brought them back in—cooked in oil or paired with fatty meats—I felt fuller, recovered faster, and honestly, just felt human again.

Clean Keto Snacks (That Won’t Derail Your Progress)

Here’s the deal with snacking: it’s not mandatory on keto, but life happens.

Travel days, post-run munchies, long gaps between meals—it’s better to be prepared than end up raiding the pastry shelf at Circle K.

But the snack game’s tricky.

Most “keto snacks” on shelves are either packed with junk fillers or sweetened with mystery zero-carb chemicals that mess with your gut and stall progress.

So here’s what I actually keep on hand—and recommend to clients trying to stay clean, fueled, and sane.

Real Snacks That Pass the Clean Keto Test:

  • Boiled Eggs – The OG. Travel-friendly, filling, no BS.
  • Beef Jerky – Look for low-sugar, clean-ingredient versions. Some brands sneak in carbs—read the label.
  • Olives – Salty, fatty, and portable. Great for killing cravings.
  • Macadamia Nuts – The best keto nut: high fat, low carb. Just don’t pound the whole bag.
  • Coconut Chips (Unsweetened) – Crunchy and satisfying. I mix with almonds for a DIY trail mix.
  • Seaweed Snacks – Salty, crispy, and zero prep. Good iodine source too.
  • Tuna or Sardines (in olive oil) – Keep a can at work or in your gym bag. Add mustard or hot sauce—trust me.
  • Mini Guac Cups or Avocado Halves – Eat ‘em with celery or a spoon. Full stop.
  • Keto Fat Bombs (Homemade) – Mix coconut oil, cocoa powder, nut butter, and sea salt. Freeze. Perfect pick-me-up.

What I avoid:

Protein bars labeled “keto” but full of sugar alcohols and soy isolate. They spike my hunger instead of killing it. If it tastes like candy, treat it like candy.

💡 Runner hack:

On long training days, I’ll grab jerky, macadamias, and seaweed as my recovery snack—fat + salt + protein.

Way better than a sugary recovery drink.

Track Running for Beginners: From Intimidation to Inspiration

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Thinking about giving track running a shot but feeling awkward just looking at that red oval? I’ve been there.

I still remember my first time stepping onto a track. I was a clueless newbie clutching a beat-up stopwatch, watching sprinters fly by in lane 1 like they were training for the Olympics.

My heart was racing, and not from running—I was terrified I’d screw something up. Wrong lane, wrong pace, maybe get lapped and humiliated. I felt like an outsider.

But here’s the truth no one tells you: everyone starts out feeling that way. Every seasoned runner you see today once stood where you are—unsure, slow, and trying to figure it out.

And the track? It’s not just for elites. It’s actually one of the best places to level up your running. It’s a space where every step teaches you something—about pace, grit, form, and pushing past your limits.

So let me walk you through the basics. By the end of this, you’ll see the track not as some intimidating arena, but your new secret weapon for speed and confidence.

So What Is a Running Track, Anyway?

Simple: it’s a 400-meter loop made for running. That red rubber surface? It’s not just for looks.

Most tracks are made of synthetic rubber or polyurethane, which gives a little bounce and cuts down the pounding on your joints. Way easier on the body than pavement.

Here’s the lowdown:

  • Lap Length: One full lap in the innermost lane is 400 meters. That’s roughly a quarter mile. So yeah, four laps = about a mile. Technically, it’s around 9 meters short of a true mile, but for training? Close enough.
  • Lane Math: The farther out you go, the longer each lap gets. Lane 8 can be 40–50 meters longer than lane 1. That’s why races use those funky staggered starts. So if you’re doing laps in lane 6, just know you’re running a little extra. It won’t ruin your training—but it’s good to be aware.
  • Consistent Surface: No hills. No curbs. No cars trying to murder you like they do on Bali roads. The track is smooth, flat, and predictable. That consistency is gold when you’re working on pace, intervals, or just trying to get a solid session in.
  • Helpful Markings: All those lines and arrows? They’re actually useful. The straight section (called the “straightaway”) is 100 meters. The curve? Another 100. So if you run one straight + one curve, that’s 200m. Boom. Now you can do short intervals without needing a GPS watch or fancy tech.

🏃‍♂️ Quick math: 4 laps = ~1 mile, 8 laps = ~2 miles, 12.5 laps = 5K. Write those numbers down and make the track your measuring tape.

“But Isn’t Running in Circles… Boring?”

I get it. On paper, it sounds dull.

But honestly? That repetition is what makes it powerful.

The track strips away distractions. No hills. No traffic. No weird terrain changes. Just you and your effort. It becomes a kind of mental dojo—a place where you can focus.

For me, the track became a training lab. I could test my speed, hold a steady pace, and measure exactly how I was improving. No more guessing. No more vague “felt good” runs. The numbers don’t lie.

Why Bother with Track Workouts?

I used to be a road-only guy. Track workouts sounded scary and intense. But after just a few weeks of doing intervals once a week, my endurance shot up, my pace dropped, and I felt faster and stronger.

Here’s why the track works:

1. You Know the Distance—Exactly

Forget GPS errors and guessing how far you’ve gone. On the track, one lap = 400 meters. No surprises.

That’s why it’s the perfect place for interval training. You can time your 200s, 400s, 800s, whatever—and know you’re running the right distance, every time.

Studies back this up. One research project found that runners who added interval sessions on the track (like 200m fast, 200m recovery) improved their VO₂ max, sprint times, and even dropped body fat—more than those doing just steady road runs.

I’ve seen it in my own coaching, too. Athletes who commit to a weekly track session make serious gains. It’s not magic—it’s consistency plus effort in a setting that gives you honest feedback.

2. Speed Happens Here

If your goal is to run faster, the track is your best friend.

That slight bounce in the track surface helps absorb impact and gives you a bit of return with each step. Add in the fact that you’re not dodging potholes or climbing hills, and you’ve got a space built for pure speed.

Even marathoners do track work. Why? Because pushing the pace on a flat surface teaches your legs and lungs how to move faster—and that strength translates to your long runs too.

Bonus: It’s easier on your joints than concrete or asphalt. And for those of us not blessed with 19-year-old knees? That matters.

Real Talk

I’ve had track days where I felt like a champ, and others where I was gasping for air after the warm-up. That’s part of the game.

You won’t always feel fast. But the track rewards grit. It rewards showing up.

If you’re nervous, that’s normal. If you think people will judge you, don’t worry—they’re too busy chasing their own goals.

And once you get into the rhythm? You’ll start to love it. Not because it’s easy, but because it works.

Why the Track Isn’t Just for Pros

The Motivation Boost You Didn’t Know You Needed

Ever dragged yourself out for a solo run and felt like your legs were made of concrete? Yeah, I’ve been there.

Sometimes all it takes is showing up at the local track to flip that switch. You step onto the oval, and there’s a quiet buzz—runners chasing splits, coaches with stopwatches, the soft rhythm of feet slapping rubber.

You don’t even need to talk to anyone. Just being around others pushing themselves can fire you up. That silent nod between runners in lane 1? That’s unspoken respect. That’s “we’re in this together.”

Some of my best training partners came from random shared workouts. We didn’t plan it. We just showed up at the same time often enough, and eventually, we were pushing each other through 800s like we’d been teammates for years.

But hey, if you’re more of a lone wolf, hit the track early in the morning or at night when it’s quiet. No distractions, no traffic. Just you, the clock, and that next rep. That kind of solitude? It’s not lonely—it’s freeing.

What about you—do you thrive off the group energy or prefer the solo grind?

Building Confidence, One Split at a Time

My first real track workout humbled the hell out of me. I thought, “400 meters? That’s one lap—how bad could it be?” Famous last words. By rep three, I was sucking wind and seriously questioning my life choices.

But week after week, something clicked. I hit my splits. I stopped dreading that burning lung feeling. I stopped panicking when lactic acid kicked in. And I started seeing progress—not just on paper, but in my head.

Track teaches you how to suffer smart. It forces you to face discomfort in a place where it’s safe to fail and grow. By the time race day rolls around, that pain zone won’t freak you out anymore. You’ve been there. You know it. You own it.

You ever shave a full 10 seconds off your 400 pace in a month? That’s the kind of win that makes you want to train harder. It’s not just about speed—it’s about proving to yourself that you’re stronger than you thought.

Remember your last big breakthrough? What triggered it—was it a track session?

A Change of Scenery (Even If It All Looks the Same)

Let’s be honest—all tracks kinda look alike. But the training stimulus they give? Totally different beast from your usual jog route.

Running on the track forces you to get intentional. You’re not just “going for a run.” You’re doing 6×400 at 5K pace. Or 12×200 with 100m jog.

That structure gives your training purpose. And that variety keeps your body guessing—and your brain from checking out.

I like to use the track for sharp, focused work. Then I save my easy miles and long runs for the road or trails. That balance? It keeps you healthy, motivated, and less likely to burn out.

And you know what else I love? The mental focus. No stoplights, no cars, no random hills. Just loops. Reps. Rhythm. It’s like meditation with spikes on.

Do you have a track day in your weekly plan? What’s your go-to session?

Track: The Ultimate Feedback Loop

Want to actually see your progress? Use the track.

It’s called a track for a reason—because everything’s measured, controlled, and repeatable. Four laps is a mile. No guessing. No Strava discrepancies.

If last month you were walking between intervals, and now you’re jogging your recoveries, that’s real growth. If your splits dropped from 2:10 to 2:00 per 400m, that’s proof you’re getting fitter.

I tell my runners to log every session. Even the ugly ones. Especially the ugly ones. It’s not about perfection—it’s about patterns. And the track shows those patterns better than any road loop ever will.

Timed miles. Repeat 800s. Pyramid workouts. It’s all right there. And every lap is a checkpoint that teaches you something.

What’s your current lap time? Are you tracking it—or just guessing?

Quick Track Etiquette: Don’t Be That Runner

Walking onto a track for the first time can feel like jumping onto a freeway. Everyone’s got their own pace, direction, and flow. But don’t stress—there are just a few simple things to keep in mind.

  • Go counter-clockwise—unless signs say otherwise. It’s the norm. Just follow the flow like you would traffic.
  • Lane 1 = Fast stuff. That’s where the intervals happen. If you’re doing a chill jog or walking, move to outer lanes (4–8). It’s not about who’s fast—it’s about staying out of each other’s way.
  • Don’t stop dead in Lane 1. Trust me, I’ve made this mistake. You finish a brutal rep and instinctively stop—but someone might be behind you flying through their own interval. Move to lane 3 or the grass before you collapse.
  • Check before you cross. I once saw a guy step right into the inside lane mid-rep and get nearly flattened. Be aware, look both ways, and don’t wear headphones blasting your tunes.

The track isn’t just for elite runners. It’s for anyone willing to show up and do the work. If you’re there putting in effort—you belong.

Track Etiquette 101 (Without Being That Guy)

Passing Rules: Stay Predictable. Stay Chill.

On most tracks, we run counter-clockwise. That means if someone’s faster than you, they’ll usually pass on your right, swinging into lane 2 or 3 to go around.

Your job? Hold your line. No zig-zagging, no sudden lane changes. Stay steady and let the speedster do the work.

Sometimes you’ll hear someone shout “Track!” as they approach. That’s runner speak for “Heads up, I’m passing!”

It’s not rude—it’s actually helpful. You don’t have to move; just be aware and maybe hug the inside of your lane a little tighter so they can cruise past without drama.

Some runners might say “on your right” or “lane 1,” depending on where you are, but the vibe is the same.

When I started, I thought I had to jump out of the way every time I heard “Track!”—like it was a fire drill.

Nope. You just stay in your lane and let them do their thing. Truth is, most experienced runners won’t even bother yelling. They’ll just quietly pass and vanish down the stretch like ninjas in short shorts.

If you’re the one passing someone and they haven’t noticed you, a calm “excuse me” or “coming on your right” goes a long way. And if you’re getting passed a lot—don’t sweat it.

We’ve all been there. It’s like skiing: the faster person has to avoid the slower one, not the other way around.

Walkers & Side-by-Side Joggers: Please Use the Outer Lanes

Walking is totally cool at the track. I walk there for warm-ups and cooldowns all the time. But if you’re walking, especially with friends, stay in the outer lanes—lane 6, 7, or 8.

Same goes for group jogs or recovery shuffles. Don’t turn lane 1 into a social lounge.

I’ve seen full-blown brunch conversations happening mid-track, blocking 3–4 lanes like it’s a sidewalk café. Don’t do that. If you need to chat or take a breather, just step off the track. It’s basic respect.

My go-to? I warm up in lane 8 if the track’s busy. Keeps me out of the way, and I can still shake out the legs without playing dodgeball.

Every Track Has Its Own Vibe

At your local high school track, you might see everything from bootcamps to barefoot kids to folks doing TikTok dances in lane 5.

The etiquette there is usually chill, but safety still matters. Keep your head up, don’t blast music so loud you miss a warning, and definitely don’t bring your dog for a poop jog.

Now, if you’re training on a college or elite-level track, expect more structure.

Athletes there are often locked into strict intervals, and they’re moving.

Give them space. Read the room. And always check the posted rules—some tracks don’t allow public use during school hours or team practice. Others ban spikes, bikes, skateboards, or even water bottles on the surface.

Bottom line: Be aware. Use common sense. And maybe keep one earbud out so you can hear what’s going on.

If There’s a Team Workout Happening… Respect It

You’ll know it’s a team session if there’s a coach on the side barking splits and a bunch of runners moving like clockwork. In that case, be smart.

Don’t hog lane 1. If they need space, either wait it out, run in an outer lane, or do what I’ve done before—start your workout on the opposite side of the track to stay out of their way.

Once, I showed up to a local track to find a junior club doing repeats. I shifted to lane 2 and started my intervals on the backstretch. Zero issues.

They got their workout done. I got mine in. That’s how you share space without stepping on anyone’s groove.

Be a Good Human Out There

Smile. Nod. Give a wave. Help someone if they look lost. I once gave a quick lane-use tip to a beginner who kept drifting into lane 1 mid-warm-up. Just a kind nudge, nothing preachy. They thanked me and adjusted right away.

And if you’re the one who accidentally cuts someone off or jogs into lane 1 during someone’s rep? No biggie. Give a little wave and carry on. Happens to the best of us.

The Golden Rule: Don’t Be a Jerk

Track etiquette isn’t about being perfect. It’s about being respectful and aware. After a few sessions, it becomes second nature. I learned most of it just by watching others and asking questions.

So don’t stress over it. You already win points just by caring enough to learn this stuff. That puts you ahead of half the people out there.

Quick gut check:

Ever been passed and panicked?
Blocked someone without realizing it?
Shouted “Track!” too aggressively?
Yeah, me too. It’s all part of learning.

Next up—we’ll talk about what to bring to the track and whether you actually need “track shoes” (spoiler: not really).

Track Running Shoes & Gear: What You Actually Need (No Hype, Just Facts)

When it comes to track workouts, people love to overcomplicate things. Flashy spikes, carbon plates, the whole works.

But here’s the truth: you don’t need high-tech gear to get faster. What you do need is consistency, effort, and shoes that don’t mess with your stride.

Your Regular Running Shoes Are Just Fine

Let’s get this out of the way—if you already own a pair of comfy, reliable running shoes, you’re good.

I did an entire year of weekly track workouts in my beat-up daily trainers and still knocked out personal bests.

Were they flashy? Nope.

But they worked. And that’s the point. Gear doesn’t fix bad form. Consistency does.

Spikes: Flashy, but Not Essential (Especially for Beginners)

Track spikes are great—for short-distance sprinters. We’re talking 100 to 400 meters. They’re super light and make you feel fast, but they hammer your calves and Achilles.

Most beginners? Not ready for that.

You’re better off building a solid base with regular shoes before even thinking about spikes. And heads up—not every track allows them, anyway. So, no need to rush.

Racing Flats or Lightweight Trainers: A Solid Middle Ground

Want something that feels faster but doesn’t wreck your legs?

Try a pair of racing flats. They’re light, responsive, and easier on the body than spikes. I’ve used mine for interval days when I want that “race day” feeling without going all-in on gear.

But honestly? Even this is optional. Your go-to trainers are still your best training partners.

Carbon-Plated Super Shoes: Cool Tech, But Tread Lightly

Super shoes like Vaporflys are built for straight-line speed, not tight curves. I’ve seen runners wobble like newborn deer trying to corner in them on the track. Plus, overusing them weakens your stabilizer muscles.

I tell my athletes: think of these shoes like espresso—great once in a while, but not something you want to depend on daily. Once a week, max.

Other Gear That’s Actually Useful:

  • Moisture-wicking clothes – Layers if it’s cold. Trust me, cotton turns into a wet sponge.
  • Water bottle – Most tracks don’t have fountains. Bring your own.
  • Watch or timer – For intervals, or just to get a sense of pace. Or run by feel. Either works.
  • Hat/sunglasses/sunscreen – Tracks can feel like frying pans under the sun.
  • Towel – You’ll need it. Enough said.

💡 Coach Tip: Rotate your shoes. Save your “race-day” shoes for special sessions. Use your daily trainers for most of your mileage. It’s like cars—don’t drive a Ferrari through traffic every day. Save it for the open road.

Don’t Stretch Your Recovery Too Far

Let’s get real.

If you’re taking 5-minute breaks between 400m repeats, chances are you went out too hot… or you’re just not ready for that many reps yet. It happens. No shame in dialing it back.

Now, if your form is falling apart mid-workout?

That’s your cue to stop. I always tell my athletes—it’s better to cut one rep short than limp through it and risk injury. This isn’t about punishing yourself. It’s about training smart.

That said, try to stick to the recovery plan. Whether it’s a 200-meter walk or 2-minute jog, the goal is to start the next interval with a little fatigue in your legs.

That’s how you train your body to push when it’s tired—because that’s exactly what racing feels like.

Over time, you can make your workouts harder without even touching the pace. How? By shaving down your rest. Going from a 400m walk to a 200m jog between reps is a sneaky way to level up without going all out.

Cool Down or You’ll Regret It Tomorrow

Once the hard work’s done, don’t just crash into the car and call it a day.

You need to cool down. I’m talking 5 to 10 minutes of easy jogging—either a few slow laps or a chill run around the block.

Why? Because your body needs help winding down. That cooldown jog helps flush out the junk in your legs and sets the tone for better recovery. Skip it, and you’ll likely feel like trash the next day.

Personally, I like stretching later in the evening—foam rolling the calves, quads, hammies. Nothing fancy, just a few minutes while watching Netflix. It’s those little habits that help you stay consistent long term.

And honestly, there’s something peaceful about jogging slowly around the track as the sun sets, feeling that mix of exhaustion and pride. That’s the stuff that keeps you coming back.

Don’t Let the Track Burn You Out

Let me be clear: track work is spicy. You don’t need to do it every other day to get faster.

For beginners, once a week is plenty. Maybe even once every two weeks if you’re just getting started or coming off an injury. More than that, and you’re asking for trouble—fatigue, burnout, injury, you name it.

And here’s a warning: don’t turn the track into your everyday route.

Easy runs and long runs should live on the roads or trails. Doing slow miles on a track isn’t just boring—it messes with your body. Tracks only curve one way, and running endless laps that direction can cause weird muscle imbalances over time.

Trust me, I’ve seen it happen.

Stick to using the track for what it’s good at—controlled, focused speedwork. That way, it stays fresh and exciting instead of becoming another mental drag.

Start Small, Build Slowly

You wouldn’t show up to the gym after months off and try to deadlift your bodyweight on Day One. Same rules apply here.

If it’s your first time on the track, keep it simple. Something like 4x200m strides or a few 1-minute pickups is more than enough. Feel it out.

One of the coaches I follow on Reddit put it best: don’t start with 8x400m. That’s a shortcut to fatigue and frustration. Begin with 3x400m and full rests. Nail that. Then build week by week—4 reps, then 5, and so on.

That’s progressive overload—adding just enough to challenge your body without wrecking it. Maybe you go from 8x200m with full rest to 8x200m with half the recovery. Small tweaks like that stack up over time.

Bottom line: listen to your body. Soreness in your calves and quads? That’s normal. Sharp pain or being totally wrecked the next day? Back off.

Beginner Track Workouts That Actually Work

When I first stepped onto a track, I felt like a complete impostor.

Everyone around me looked like they knew exactly what they were doing. Me?

I was just trying to survive the warm-up without gasping like a dying fish. But the track taught me some lessons real fast—one repeat at a time.

These workouts below are beginner-friendly, but that doesn’t mean easy. They’ll wake up your legs, push your lungs, and sharpen your form. Let’s dive in.

🔹 400m Repeats – A Solid Start

Try 4 to 6 × 400m at a strong, steady pace. Between each one, jog or walk 400m to catch your breath. Think of it like this: run one lap at about 80–90% effort, then take a full lap to recover—just don’t stop moving.

This was my first “real” interval workout. I remember doing just four reps and feeling like I’d conquered Everest. But it works. It teaches your body to handle pace without burning out. Over time, you can stack more reps or shave down the recovery.

🟢 Your move: How many 400s can you hit before your form starts falling apart?

🔹 200m Repeats – Speed That Doesn’t Break You

Not ready for full laps? Go half: 6 to 8 × 200m fast, with 200m walking or slow jogging between.

One turn, one straight—short and sharp. These are great for working on form: relaxed shoulders, fast feet. I like to tell runners to aim for around their 800m or mile race pace—hard but controlled.

They’re over in 40–60 seconds for most beginners. Honestly, they’re kind of fun. Like sprinting back in middle school before we started overthinking everything.

🟢 Coach’s tip: Run the straights, recover on the curve, or jog back to the start if you’re not on a full loop. Either way, don’t skip the recovery—speed without form is a recipe for pulled hamstrings.

🔹 100m Strides – Small But Mighty

Perfect for beginners or recovery days. On a standard track, run the straightaway (100m) at around 85–90% effort, then walk the curve. Do this 8 to 10 times.

This isn’t about going full send—it’s about quick turnover, clean form, and fluid movement. I like using strides at the end of an easy run or as a short, sharp standalone workout when time is tight.

🟢 Real talk: When I’m short on time or mentally fried, strides save the day. They’re just enough to feel like I’ve done something without wrecking myself.

🔹 Ladder Workout – Up & Down the Pain Scale

A ladder workout adds variety and keeps your brain engaged. Try this set:

200m – 400m – 800m – 400m – 200m, with a slow 200m or 400m jog after each.

That 800m in the middle? That’s your test. It’ll sting. But once you clear it, the rest feels like a victory lap.

If you’re new to track stuff, skip the 800m the first few times. Do a 200-400-400-200 setup instead.

🟢 Why it works: It builds both speed and endurance—and you’ll learn how to pace yourself, which matters more than hitting some magic number on your watch.

🔹 Mile Repeats – The Big League Session

This one’s for advanced beginners aiming at longer races (think 10K or half marathon). Classic workout:

2 or 3 × 1600m (4 laps) at a “comfortably hard” effort—roughly your 10K race pace or a pace you could hold for 30–40 minutes straight. Recover with 1–2 laps of easy jogging between.

I still use this workout during base building. It’s not sexy. But it works. It teaches you how to hold pace without falling apart.

🟢 Mental trick: I sometimes think of it as “4 × 400 without rest.” Helps break the mile into chunks. Try it.

🔹 Fartlek on the Track – No Watch Needed

Don’t want to stress about splits? Do a fartlek session.

Try this: alternate hard/easy every lap for 15–20 minutes. Or go:

1 lap fast, 1 lap easy, 2 laps fast, 1 lap easy, 1 lap fast.

No fancy math. No exact times. Just effort and movement. It’s a great way to get comfortable on the track without overthinking it.

🟢 My go-to on low motivation days: Just show up, run by feel, and leave feeling better than when you started.

Final Thoughts (aka the “Don’t Overdo It” Section)

Don’t get caught up chasing reps like a badge of honor. Five strong intervals > eight sloppy ones. Quality always wins.

And not every track session has to be a sufferfest. Sometimes I just jog a couple of miles on the track, float the straights with faster strides, and call it a day. That still counts. Movement is movement.

🟢 Flashback: My first workout? 6×200m. I was wrecked. A few months later, I hit 8×400m at a faster pace and felt strong. The progress was real—and addicting.

That’s the beauty of the track. You see your growth right there in the numbers. Just don’t let the numbers own you. Progress isn’t just speed—it’s smoother recovery, better form, and knowing when to ease off.

Cool down after every session. Jog it out. Stretch it out. And show up again tomorrow.

Coach David’s Real Talk: My Final Track Wisdom

Alright, runner. Before you head off and tackle the oval, here’s some real talk from a coach who’s spent years sweating it out in the Bali heat—and coaching others to do the same.

1. Show Up More Than You Show Off

I’ve seen this play out too many times: someone crushes one monster track session and then ghosts the oval for a month.

That’s not how progress works.

Want to get faster? Show up.

Even once a week. Even when you’re tired. Even when your reps are ugly. Because showing up—consistently—is how those tiny gains stack up into something big. I’ll take a year of “solid” over one day of “heroic” any time.

2. Make It Suck Less by Making It Fun

Track isn’t just about pain—it can be weirdly fun.

Some days, hitting your target time feels like hitting a jackpot. Other days, you’ll laugh at how slow your legs feel.

Either way, enjoy it. Try workouts that fire you up—maybe it’s the grind of 800s or the thrill of fast 200s. Celebrate small wins, even if it’s just feeling stronger on rep 6 than rep 2. That stuff matters.

3. Recover Like You Mean It

You don’t grow stronger from workouts—you grow from recovering after them.

Let that sink in.

So after you beat yourself up on the track, respect the rest.

Easy days? Actually make them easy. Fuel up, sleep well, and don’t skimp on water. Think of recovery not as skipping work, but as part of the work. That’s where the real fitness happens.

4. Park Your Ego at the Gate

Track workouts are not a competition unless you’re in a race.

If someone blows past you—good for them. Let them go. You’ve got your own mission.

And if you’re the one passing, don’t be a jerk about it. We’re all trying to get better.

I’ve had sessions where I was the slowest runner out there and others where I led every rep.

Neither meant much—what mattered was that I gave it my best that day. Stay humble. Be kind. Cheer for someone else between reps—you never know who needs it.

5. Adjust When You Need To

Not every track day will be magic. Some days your legs just don’t show up.

That’s fine. Modify. Cut a rep. Slow the pace. Come back next week.

The track doesn’t care—it’ll be waiting.

And if you’re feeling beast mode and everything’s clicking? Go ahead and push a little harder on your last rep. Just don’t overdo it. Learning when to push and when to pull back? That’s what separates smart runners from injured ones.

6. Build That Track Grit

The oval teaches a kind of toughness you can’t fake. When you’re gasping through rep 9 and still line up for 10? That’s character.

That grit carries into race day—and life.

The track is brutal, but it’s honest. It shows you exactly where you’re at, and if you keep showing up, it’ll show you how far you’ve come.

7. And Hey—If You’re Ever in Bali…

Imagine this: You’re hammering 400s on a humid afternoon, legs burning, and you glance up to see palm trees and a volcano in the distance.

That’s a real track session here in Bali.

It still hurts—don’t worry about that—but it makes you feel grateful. For movement. For sweat. For the chance to be alive and running.

Wherever you are, treat your local track like the goldmine it is. It’s not just a loop. It’s a tool that can reshape your entire running journey.

So What’s Next?

Tie those laces. Step onto that oval. Run a couple laps. Throw in a few strides. You don’t need to crush it today—just get started. With every visit, that track gets less scary. And with time, it might even become your secret weapon.

🟠 Now it’s your turn:

What’s your go-to track workout?

Have you ever had a breakthrough on the oval—or a meltdown?

Drop a comment and let’s talk track war stories.

The clock’s waiting. Let’s see what you’ve got.

Refreshing Recovery with Botanical Boosters for Fitness Enthusiasts

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That burning muscle sensation after a tough workout might feel like a badge of honor, but the recovery that follows is where the real magic happens.

As someone who’s cycled through ice baths, compression gear, and every recovery shake on the market, I’ve recently turned my attention to something our ancestors may have known all along: botanical solutions.

Among these, cannabis has emerged as a fascinating option for those looking to enhance their recovery routine naturally.

The Science Behind Post-Workout Recovery

When we push our bodies during exercise, we create microscopic tears in our muscle fibers. This damage triggers inflammation—your body’s natural response to injury—which begins the repair process.

While some inflammation is necessary, excessive or prolonged inflammation can delay recovery and increase soreness.

This is where botanical compounds enter the picture. Many plants contain natural anti-inflammatory and analgesic properties that work with our body’s systems rather than against them. Cannabis, in particular, interacts with our endocannabinoid system—a complex network of receptors throughout our body that helps regulate pain, mood, appetite, and yes, inflammation.

Your body actually produces endocannabinoids naturally during exercise (hello, runner’s high!), which is partly why movement feels so good. Supplementing with plant-based cannabinoids can potentially extend and enhance these natural effects.

Cannabis as a Recovery Aid

The cannabis plant contains over 100 different cannabinoids, but two have received the most attention for recovery benefits: CBD (cannabidiol) and THC (tetrahydrocannabinol).

CBD has gained popularity among athletes because it offers anti-inflammatory benefits without the psychoactive effects of THC. Products like Crescentcanna gummies make it easy to incorporate CBD into a recovery routine. Research suggests CBD may help:

  • Reduce exercise-induced inflammation
  • Alleviate muscle soreness
  • Improve sleep quality (crucial for recovery)
  • Lower anxiety and stress levels

THC, while known for its psychoactive properties, also offers potential recovery benefits including pain relief and relaxation. For many, a balanced approach with both compounds provides the most comprehensive relief.

Finding your sweet spot between activity and recovery is the key to sustainable fitness progress.

The connection between cannabis and yoga deserves special mention. Both practices have roots in ancient wellness traditions, and when thoughtfully combined, they create a powerful synergy. Cannabis can help deepen the mind-body connection during yoga practice, enhance focus on breath, and allow for deeper stretches—all beneficial for recovery.

Modern Consumption Methods for Active Lifestyles

Gone are the days when smoking was the primary consumption method. Modern technology has introduced cleaner, more precise options that better suit an active lifestyle.

Vaporizing cannabis stands out as a preferred method for fitness enthusiasts for several compelling reasons:

  • Temperature control: Modern vaporizers allow precise temperature settings to target specific cannabinoids and terpenes
  • Reduced respiratory irritation: Vaporizing produces fewer combustion byproducts than smoking
  • Fast-acting effects: Inhalation provides quick relief when you need it most
  • Precise dosing: Today’s devices offer consistent, measured doses

The latest vaporizing technology includes portable devices with smartphone app integration, allowing users to customize their experience, track usage, and find their optimal settings for recovery needs. These advances make it easier than ever to incorporate Crescentcanna CBD into a wellness routine without compromising respiratory health.

Integrating Botanicals with Other Recovery Techniques

The most effective recovery approaches combine multiple modalities. Crescentcanna CBD works best as part of a comprehensive strategy:

  • Yoga + Cannabis: Try a gentle CBD-enhanced yoga session focusing on deep stretches and breathing to reduce muscle tension.
  • Meditation: Cannabis can help quiet the mind, making post-workout meditation more effective for stress reduction.
  • Nutrition: Time your cannabis consumption with protein-rich recovery meals to potentially enhance nutrient absorption and reduce gut inflammation.
  • Sleep: A small dose before bedtime may improve sleep quality—perhaps the most powerful recovery tool of all.

Timing matters too. Some prefer using cannabis immediately after workouts to address acute inflammation, while others find evening use helps with sleep and overnight recovery.

Mindful Consumption for Athletes

As with any recovery tool, responsible use is essential. For those interested in exploring Crescentcanna CBD for recovery:

  • Start low and go slow. Begin with low doses of CBD-dominant products before experimenting with THC.
  • Be aware of legal considerations in your area, especially if you’re a competitive athlete subject to drug testing. Many sports organizations still prohibit THC, though policies around CBD have relaxed in recent years.
  • Pay attention to how your body responds. Keep a recovery journal noting what works best for your unique chemistry.
  • Remember that recovery tools should enhance your athletic journey, not become the focus of it.

The Natural Path Forward

As we continue to rediscover ancient botanical wisdom and combine it with modern science, our approaches to fitness recovery become more sophisticated and personalized. Cannabis represents just one of many natural options that may help our bodies recover more efficiently from the demands we place on them.

The most powerful aspect of exploring botanical recovery is the mindfulness it brings to your fitness journey. By paying closer attention to how your body responds during recovery, you develop a deeper understanding of what it needs to perform at its best.

Whether you’re a dedicated yogi, weekend warrior, or competitive athlete, considering how botanical boosters might fit into your recovery toolkit could be the refresh your routine needs.

What natural recovery methods have you found most effective? The journey to optimal performance is deeply personal—and always evolving.

The Complete Mud Run Training Program for Beginners – How to Train for a Mud Run

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Mud runs like Tough Mudder, Spartan Race, and Rugged Maniac are wild.

They’re not just about running—they’re a full-body brawl with mud, walls, ropes, ice water, and more mud. It’s basically an adult jungle gym mixed with a trail run and a lot of adrenaline.

If you’re new and wondering how the heck to train for one of these messy beasts, I’ve got you covered.

As a coach who’s helped folks cross muddy finish lines—and who’s face-planted into enough muck to know what not to do—I’ll walk you through everything: how to train smart, how to build the kind of fitness that actually holds up when your hands are frozen, and how to show up ready.

You’ll also get an 8-week plan, tips from real runners on Reddit, and a few “I probably shouldn’t have done that” stories from my own experiences.

Let’s get dirty.

What Even Is a Mud Run—And Why Try One?

A mud run is exactly what it sounds like: a race with mud—and a lot of it.

But it’s more than that. These things mix trail running with obstacles you’d normally see on a military course.

Think climbing ropes, crawling under barbed wire, hauling yourself over walls, and splashing through freezing water. All while trying not to lose a shoe in the mud.

Most of them range from 3 to 12 miles. Tough Mudder, Spartan, Rugged Maniac—they all throw different obstacles your way, but the theme is the same: challenge, grit, and chaos.

So why are these races so popular? Simple.

They scratch an itch that most road races don’t. According to some stats , over a million people signed up for mud runs a year. Tough Mudder alone jumped from 50,000 people in 2010 to over 150,000 the next year. And the numbers kept growing.

That’s not just a trend—it’s a movement. People want more than a medal. They want stories. They want bruises with a side of pride.

And here’s a fun stat: most mud runs have a 90%+ finish rate.

That’s right—nine out of ten folks who show up make it to the end. Even total beginners. That tells you one thing: if you train right, you’re going to be fine.

How to Train for a Mud Run Without Burning Out

Training for a mud run is like preparing for a fight. You’re not just running—you’re pushing, pulling, climbing, crawling. It’s a full-body test, mentally and physically.

Here’s the deal: if all you do is run, the obstacles will eat you alive. And if all you do is strength training, the running sections will crush your legs.

The key is balance. That’s where the real prep starts.

The good news? You don’t have to ditch your usual training. You just need to tweak it.

Here’s how.

Build Special Strength 

Let’s get one thing straight: if you’re signing up for a mud run, you’re not just running.

You’re climbing, crawling, dragging, lifting, and maybe even helping your buddy over a wall.

Doesn’t matter if you’re jacked or just getting started—strength matters. Especially upper body, core, and grip.

My first Tough Mudder was a disaster.

I stared down a muddy monkey bar rig, hands already shaking. Halfway across, I slipped right off and belly-flopped into a pool of freezing sludge. My arms just weren’t ready. That wake-up call made me go back and fix the problem.

Ditch the “Bro Lifts.” 

This isn’t about how much you can curl. Mud runs don’t care. You need real strength—the kind that carries sandbags uphill, pulls you over cargo nets, and keeps your hands locked on slippery bars.

Your bread and butter? Bodyweight and compound moves.

Think:

  • Push-ups (chest, shoulders, triceps)

  • Pull-ups (or assisted pull-ups if you’re building up)

  • Squats and lunges (for all that crawling and hill work)

  • Burpees (yeah, I know—just do them)

  • Dips, planks, mountain climbers

These mimic the chaos you’ll face on course.

For example, pull-ups prep your back and grip for rope climbs.

Push-ups help you launch yourself over walls.

Burpees? They’ll make you hate life now, but you’ll thank me when you’re slammed with a failed obstacle penalty—30 burpees, Spartan-style.

Mini Workout – Beginner Bodyweight Circuit

Do 3 rounds:

  • 10 push-ups (modify on a bench if needed)

  • 15 air squats

  • 10 lunges (each leg)

  • 30-second plank

  • 10 burpees

Rest when you need to. Over time, add a round or tack on some reps.

Don’t Skip Grip Strength. 

I see this all the time. People train hard but ignore grip, and then they’re slipping off the first obstacle like wet noodles.

Here’s how to fix that:

  • Dead hangs (hang from a pull-up bar as long as possible)

  • Farmer’s carries (walk while holding heavy dumbbells, buckets, whatever)

  • Towel pull-ups (loop a towel over a bar, hold both ends—brutal on the forearms)

I personally end my strength sessions with a dead hang challenge. First time, I barely hit 30 seconds. Now? I can hang a full minute and hold my own on the rig. Plus, there’s something primal about grip strength—it just makes you feel tough.

The Core Is Your Armor

If your midsection is weak, the rest of your body can’t hold it together. You’ll notice it in everything: crawling, jumping, climbing, even just staying balanced on slick ground.

Build your core with:

  • Planks

  • Hanging knee raises

  • Flutter kicks

  • Mountain climbers

  • Bird-dogs (don’t knock them—they work)

  • Russian twists

I once tweaked my back during a sandbag carry.  After that, I made core work non-negotiable. Next race? No pain, more control.

Make It Fun (or at Least Bearable)

Let’s be real—strength training isn’t everyone’s idea of a good time. So blend it with running. Try this:

Obstacle Simulation Workout

  • Run 1 mile easy

  • Do: 5 pull-ups, 10 push-ups, 15 squats, 10 burpees

  • Run another mile

  • Repeat circuit

You’ll build strength and muscular endurance—the exact combo mud runs demand. Trust me, it’s a killer.

Sample Mud Run Strength Workouts (Pick 1–2 Weekly)

🔹 Total Body Burner

5 rounds:

  • 20 bodyweight squats

  • 15 push-ups

  • 10 walking lunges (each leg)

  • 10 burpees

  • 30 mountain climbers

Rest 1 min between rounds. Stay moving. This simulates tackling back-to-back obstacles without losing steam.

🔹 Power & Agility Mash-Up

3 rounds:

  • 20 box jumps (or squat jumps)

  • 15 kettlebell swings

  • 10 TRX rows or pull-ups

  • 10 dumbbell/sandbag cleans

  • 30 sec bear crawl

Rest 2 min between rounds. Great for explosive strength and crawling power.

🔹 Heavy Hit Strength

4 rounds:

  • 5 deadlifts

  • 10 push presses

  • 5 pull-ups

  • 10 burpees

Go heavy—but clean. No weights? Swap with sandbag carries or more bodyweight reps.

The exact routine? Doesn’t matter as much as showing up week after week. After 2–3 months, you’ll surprise yourself.

I had a coaching client—Jono, 39, couldn’t do a single pull-up. We worked bands, negatives, the works. A few weeks later, he nailed two clean ones and crushed the rope climb. Rang the bell. Dude was fired up.

That’s the kind of payoff you get when you stop training muscles—and start training movements.

So yeah, skip the show-off curls. Do the stuff that builds grit. Crawl, hang, pull, push, jump. And if you’re tired? Good. That means it’s working.

Move Like a Mud Ninja (Agility & Mobility)

Look, it’s not enough to just run in a straight line and call it a day.

Mud runs don’t care how fast you are if you can’t twist, jump, crawl, or dodge like a cat on caffeine.

You’ll be leaping over logs, army crawling under barbed wire, and maybe swinging from rings like you’re auditioning for American Ninja Warrior. This is about moving well, not just fast.

Agility Work: Because Mud Isn’t a Treadmill

Want to stay on your feet when the ground’s slippery and the path’s crooked? Train like it.

I mix in cone drills—sprint forward, side shuffle, backpedal, repeat. No gym needed. I’ve done this on soccer fields, parking lots, and even behind my house in Bali. Feels silly at first, but it works.

You can also sneak in agility by just playing. Ever kicked around a ball with friends or joined a pickup game of futsal? That stop-and-go movement builds coordination you’ll thank yourself for on race day.

Drills to toss in your week:

  • High knees
  • Ladder drills
  • Lateral bounds
  • Skipping drills

Balance Isn’t Just for Yogis

Try this: stand on one leg while brushing your teeth. Progress to single-leg deadlifts or walking along a curb like it’s a tightrope.

It’s weird, yeah—but so is getting stuck in the mud because your ankle gave out.

Get Bendier (Mobility & Flexibility)

You ever try crawling through a narrow tunnel with stiff hips and tight shoulders? It’s like wrestling a folding chair. Don’t be that runner.

Start with dynamic stretches in your warm-up:

  • Leg swings

  • Arm circles

  • Hip openers

Save the longer, deeper stretches (like hamstring holds or pigeon pose) for after your workouts. Foam rolling helps too—even 10 minutes a few times a week loosens up tight spots.

True story: I used to skip stretching like it was optional homework. Then I tried ducking under low barbed wire on stiff legs.

Not fun.

I started adding yoga on recovery days—stuff like the “world’s greatest stretch” or sun salutations—and my hips and hammies started playing nice again.

Crawl, Climb, Hang, and Hustle (Obstacle Practice)

Here’s the deal: you won’t always get a perfect obstacle course to train on, but you can still prep.

Simulate the chaos.

Monkey Bars & Rings

Don’t have a gym? Find a playground early in the morning. I trained on one with a few buddies before the sun came up. Start by just hanging. Then build up to crossing bar-to-bar.

Use your momentum—not brute strength. Can’t find bars? Do towel pull-ups at home. Your grip will thank you.

Wall Climbs

This one’s classic. You’ll need both upper-body strength and that explosive leg drive.

Pull-ups help, box jumps help more. Bonus if you train with a friend—learn how to give each other a boost (literally).

I still remember the time I couldn’t clear an 8-foot wall alone. Two strangers locked hands and gave me a step. Next time, I was ready and helped someone else.

Pay it forward.

Rope Climb

Never done it? I hadn’t either before Spartan. But I found an old rope, tied it to a tree, and practiced.

Watch tutorials on foot wrapping techniques (J-hook or S-hook) so it’s not all arms. No rope? Pull-ups and grip work still help.

Trust me—learning the technique saves a TON of energy on race day.

Heavy Carries

Mud runs love tossing in sandbags, buckets, or logs. I’ve trained with an old duffel bag filled with sand and a backpack loaded with books. Farmer’s carries with dumbbells also do the trick.

Practice walking 50–100 yards with good form. Your core, grip, and legs will all fire up—and that’s the point.

Crawling & Rolling

Bear crawls and crab walks aren’t just for gym class. Add a few sets of 20 yards in your workouts. They train coordination and weird-body-position strength.

For low barbed wire crawls, practice army crawling and log rolling. Yes, roll like a log. It saves energy. Looks ridiculous. Works like magic.

One old-school Tough Mudder hack: crawl on your back under low ropes—use your spine to push up and shuffle. I thought it was nonsense until I tried it. 

Water, Ice & Electroshock (Yep, Seriously)

Mud pits and ice baths? Not much to train for there except mental grit. Practice being uncomfortable.

  • Splash through puddles on your run.
  • Run with soaked socks once or twice.

And if your race has the Electroshock Therapy obstacle, you can either sprint through it like a maniac or crawl under.

You don’t HAVE to do it—it’s often optional. But if you do, just know it’s quick, like a bee sting to your thigh, and it makes for one hell of a story.

Wrap-Up: Simulate, Sweat, Succeed

Don’t just run—train for the chaos.

Simulate the weird. Visualize how you’ll tackle each obstacle. Practice the skills you can.

And remember, most obstacles are won with technique, not just brute strength.

Mud Run Training Plan (8 Weeks to Go Time)

Alright—time to pull it all together. You’ve got about 8 weeks until race day, and this plan’s built for beginners who can already jog at least 1–2 miles without falling apart.

Can’t do that yet? No problem. Start with a walk-run plan for a few weeks, then circle back here.

If you’ve got more time? Great, stretch the plan to 10–12 weeks. Less time? Tweak it and compress—but don’t rush. Injuries love overzealous rookies.

How the Week Looks

You’ll train 5 days a week. That gives you 2 days for rest or light activity like stretching, yoga, or a lazy walk while sipping coconut water.

Here’s the basic breakdown:

  • 2 running days (1 speed or hills, 1 long run)

  • 2 strength days

  • 1 combo day (run + obstacle-style work)

  • 2 recovery days

Just don’t stack two brutal sessions back-to-back. Your body needs time to catch its breath.

Weekly Game Plan

Monday – Strength Day (Fresh Legs, Heavy Lifts)

Start the week strong. Hit a full-body strength routine—at home or the gym. Use the Dynamic Bodyweight Circuit or a dumbbell plan that targets your upper body, legs, and core.

Goal: Build strength while your tank is full.

Tuesday – Speed Work or Hills (Time to Burn)

This is the day to run like you’re chasing or being chased. Do intervals—think 400m repeats, fartlek, or short hill sprints. Push the pace. You’re training your lungs, legs, and mental grit.

Goal: Build cardio engine and leg power.

Wednesday – Functional Obstacle Circuit

Mix running and strength in a circuit that mimics race day chaos.

Try this:

  • Run 1 mile

  • 10 pull-ups (or rows)

  • 15 burpees

  • 20 walking lunges

  • Repeat x3

Or use the agility/obstacle circuits from earlier in the guide.

🎯 Goal: Train to move between running and obstacles without falling apart.

Thursday – Recovery or Light Cross-Train

Take a breather. Yoga, stretching, swimming, walking—pick your recovery weapon.

🎯 Goal: Let your body rebuild. Recovery isn’t lazy—it’s smart.

Friday – Strength Day 2 (Tackle Weakness)

Lift again, but get more specific.

Work on whatever’s lagging:

  • Maybe your grip? Add farmer’s carries.

  • Weak upper body? Pushups, rows, and presses.

🎯 Goal: Build strength endurance.

Saturday – Long Run + Obstacle Simulation

Trail if possible. Easy pace.

  • Start at ~3 miles in Week 1 and slowly climb to ~6 by Week 7.

  • Every 10 minutes, stop and bang out 10 burpees or 20 squats.

  • Even better? Train with friends—turn it into a mini-mud-run dress rehearsal.

🎯 Goal: Build staying power and learn to suffer with a smile.

Sunday – Full Rest

No workouts. No guilt. Just rest.

🎯 Goal: Heal up and get hungry for Monday.

Progression Tips (Week by Week)

This plan isn’t static. You’ll gradually:

  • Run longer/faster

  • Add reps

  • Cut rest time

  • Increase circuit rounds

  • Add weight if you’ve got the gear

Example:

  • Week 1 long run: 3 miles + bodyweight moves

  • Week 4: 5 miles, tougher trails

  • Week 7: 6+ miles, mix in hills, more reps

But remember: Consistency > Hero Mode.

Race Week (Week 8): Taper, Don’t Panic

You’ll back off a bit. Short, easy runs. Some light strength or circuits early in the week.

Don’t second-guess yourself. I’ve been at the start line thinking “Did I do enough?” every single time—and then crushed it.

You did the work. You’re ready.

My Buddy’s Story

A friend of mine started this plan barely able to jog a mile—and forget pull-ups. He couldn’t do one.

I told him, “Stick with the plan. Use resistance bands for now.”

Eight weeks later?

  • He’d lost 10 pounds

  • Could crank out 3 pull-ups

  • Shaved 4 minutes off his 5K

On race day, not only did he finish—he helped other people over walls. That’s what structured training can do.

It’s not magic. It’s showing up. Week after week.

What If You Miss a Day?

Don’t spiral. Life happens. Just pick it back up and keep stacking days. If 5 workouts a week feels too much, 4 still works.
Combine the functional circuit with a run if needed.

What to Wear for a Mud Run

Let me hit you with this upfront—gear matters more than you think in a mud run. I’ve seen people sabotage their entire race just by showing up in the wrong shoes or a soggy cotton tee.

Trust me, if your outfit soaks up water like a sponge or slides around when you’re crawling through mud, it’s gonna be a rough ride.

So let’s break it down—what to wear, what not to wear, and the stuff that’ll save your butt when you’re knee-deep in slop.

Shoes: Your #1 Priority

Shoes are everything. You want something that grips and stays on your foot—even when you’re thigh-deep in mud pits.

People always ask me: “Can I just wear my old sneakers?” Sure, if they’ve still got some tread left. But if they’re bald and barely holding together, you’ll be ice skating through the mud—and not in a fun way.

Trail shoes are the gold standard. They’re built for this stuff. Lugs that bite into dirt. Mesh that drains water fast.

But don’t stress about buying a new pair just for one race. If you’re only doing this once, grab something old—but not dead.

If you’re planning to do more of these races (or trail runs in general), it’s worth grabbing a decent trail shoe.

Post-race tip: Don’t toss your shoes just because they look like they crawled out of a swamp. Mud washes out. Hose ’em down, toss ‘em in a bucket, maybe even the washer. Most of the time, they’ll come back to life.

Socks: Stay Dry, Not Squishy

Avoid cotton like it’s poison ivy. Go with moisture-wicking socks—synthetic blends, merino wool, anything that won’t hold water like a sponge.

Blisters love soaked feet, and a good pair of trail socks makes all the difference.

Some folks love toe socks (Injinji) or double-layers. Me? I stick to my trusty single-layer trail socks. Thin, quick-drying, no drama.

Just make sure you’ve run in them before race day. No experimenting when mud’s involved.

Tops & Bottoms: Stay Light, Stay Tight

This isn’t a fashion show, it’s a mud-wrestling match with running thrown in.

On top: Go with a tight-fitting tech tee, tank, or compression shirt. Cotton? Big mistake.

I wore a loose cotton tee in my first mud run. Halfway in, it felt like I was wearing a wet blanket. It clung to me, chafed everywhere, and dragged me down like a backpack full of bricks.

Compression shirts are great—they keep you warm, protect your skin, and don’t hold much water. Going shirtless? Sure, if the weather’s warm. But watch out for scrapes.

On the bottom: Compression shorts or tights are the way to go. They don’t sag when soaked and they guard your legs from rocks, ropes, and barbed wire. I like ¾-length compression tights under light shorts. One time I saw a dude in old basketball shorts—by the second obstacle, they were halfway down his butt, flapping like a flag. Don’t be that guy.

Ladies often rock capris or full tights for warmth and protection. Whatever you choose, test it soaked before race day.
Hose yourself down in your backyard and go for a jog. If it bunches, rubs, or falls down, toss it.

Pockets & Extra Gear

Mud loves pockets. If it can find one, it’ll fill it like cement. If you absolutely must carry something—go with a zippered pouch or waist belt. I sometimes stash my car key in a ziplock and tuck it somewhere tight. Otherwise, empty those pockets. Trust me.

Gloves? It Depends.

Ah, gloves. Some swear by them. Others say they’re useless.

If you do wear them, grab receiver or tactical gloves with grip and drainage. Skip the bulky stuff.

I tried cheap work gloves once. Made it to the third obstacle and ripped ‘em off—clogged with mud, slippery as ice. Never again.

I go barehanded now. Muddy fingers feel kinda fun—like finger painting as a kid, just messier.

Want to test it? Do a few monkey bars with and without gloves. Then decide.

Other Stuff (That Might Save You)

  • Headgear: Cold out? Grab a cheap beanie or headband. I’ve used a sweatband to stop mud from dripping into my eyes. Not fancy—just works.

  • Hydration Packs: Skip ‘em unless it’s a super long course in the heat (think 10+ miles). Otherwise, they just slow you down and soak up extra weight.

  • Watch/Jewelry: Leave the bling at home. Mud gets in everything. I lost a wristband once and was glad it wasn’t my good watch. If you wear one, make sure it’s waterproof and strapped tight.

  • Eyewear: Need glasses? Use a strap or wear an old pair. Contacts work, but mud in the eyes can sting. I sometimes race with cheap sunglasses (with a strap) just to keep my eyes safe from splashes.

  • Costumes: Want to dress up? Go for it. Just keep it safe and light. I did a Halloween mud run in a zombie outfit once—ended up looking like a creature from a swamp horror movie. Had a blast though.

Post-Race Bag: Don’t Forget This

After the race, you’ll be soaked, muddy, and maybe even bleeding a little.
So pack smart:

  • Change of clothes (yes, fresh undies and socks too)
  • Towel
  • Big garbage bag for your nasty gear
  • Wet wipes
  • Flip-flops (essential!)
  • Small first-aid kit (cuts and scrapes happen—clean them right away)

Weather Check: Dress for the Forecast

If it’s cold out, layering is your friend. Compression base layers, a snug long sleeve, maybe even neoprene socks if you’re facing icy water obstacles (Tough Mudder has one where you dunk in ice water—brutal).

If it’s hot? Go light, stay hydrated, and slap on some waterproof sunscreen before the race.

Final Thoughts: Keep It Simple, Keep It Smart

Mud runs aren’t about looking good—they’re about surviving the mess and having a blast doing it.

I stick to:

  • Compression shorts

  • Light shorts over them

  • Fitted tech tee or tank

  • Trail shoes with decent grip

That combo hasn’t failed me yet.

So ditch the fluff, prep your gear, and show up ready to get dirty.