How To Get Into Running: The No-Bull Guide for Beginners

Starting to run can feel tough.

I totally get it because I’ve been there myself.

During my early runs, I’d be out of breath before even hitting the first mile.

I’d think, “I’m fit! I’ve got this!”—only to end up walking, hands on my knees, trying to catch my breath.

It’s hard, and it can feel frustrating, but trust me, you’re not alone.

The truth is, running isn’t about going all out from the start.

It’s about pacing yourself, building up your endurance, and learning how to avoid burning out too soon.

A few runs into and I found out that it ain’t about rushing. It’s about taking your time and easing into it.

Enough talking about me.

Here’s the great part: you can totally do this.

You don’t need to aim for crazy distances or race like a marathon. Take it easy at first, and you’ll see improvement.

I’m here to help you avoid the mistakes I made and get you on the right path.

Let’s get started the right way—no more gasping after just one mile, I promise!


Start Slow: Don’t Rush It

I cannot emphasize this enough.

You’ve probably seen those runners who look like they’re floating on air and thought, “I wanna do that!” But let me tell you something: that runner didn’t start out that way.

They worked for it.

When I first started, I made the mistake of going too hard, too fast, and guess what?

I got hurt.

It’s a common rookie mistake. You get all excited, put on some cool gear, and try to keep up with someone who’s been running for ages. You push yourself until you’re gasping, and the next thing you know, you’re sidelined with an injury.

I know it’s tempting to push hard, but slow and steady is the way to go.

Again, I cannot emphasize this enough.


Walk Before You Run

Start with walking before you run.

Easy, right? Spend a few weeks walking at a brisk pace, get your body used to the movement.

Start slow with three or four one-hour walks a week, and then slowly add some jogging intervals. Believe me, your body will thank you.

This is especially the case if you’re really out of shape or have some mobility issues. I always say that walking is the perfect gateway drug to running.

Here’s a guide I wrote on how to walk five miles everyday.


The Walk/Run Method: How to Build a Running Base

If you’ve walked for a couple of weeks and feel like you’re ready to take the plunge, it’s time to introduce the Walk/Run method. This is hands down the best way to build your endurance without burning yourself out.

Here’s how it works: Warm up with a 5–10 minute brisk walk, then jog for 30 seconds to a minute, and follow it with a 1–2 minute walk.

Repeat this cycle for 20–30 minutes. As you get fitter, you’ll gradually run longer and walk less.

I promise, it works. When I first started doing this, I felt like I was cheating, but within a month, I was running solid miles with no problem.


Gradual Progression: Don’t Rush It

If there’s one thing I want you to take away from this article, it’s this: Don’t rush it.

Your body needs time to adjust to running.

In the beginning, it can feel like you’re not making any progress.

But let me tell you, every run counts.

Building your endurance takes time—months, not weeks.

If you’re not willing to take it slow and build up gradually, you’re gonna end up frustrated, injured, or both.


Increase Your Run Time Slowly

In the beginning, try adding just 3-5 minutes to each run.

So, if you ran 10 minutes last time, aim for 13 minutes this time.

No need to rush. As your body gets used to the pounding, you’ll start running longer and faster.


Distance vs. Time: It’s All About Time First

Don’t worry about distance yet—focus on how long you’re running.

Instead of obsessing over how far you’re running, focus on how much time you’re running.

The longer you stay active, the better. Once your stamina improves, you can start worrying about distance.


Monitor Your Effort: The Talk Test

Try the Talk Test.

It’s pretty simple: if you can carry on a conversation without gasping for air, you’re running at the right intensity.

If you’re struggling to speak a full sentence, you’re probably pushing too hard.

It’s not about speed when you start—it’s about going at a pace you can keep up with.

I’d also recommend paying attention to your perceived exertion. 


Remember to Rest

Rest days are just as important as your training days.

Without proper rest, your muscles don’t get the chance to rebuild, and that’s how injuries happen. Don’t be that person who pushes themselves every day. You’ve got to let your body recover.

Take at least two days off per week.

Use that time to stretch, foam roll, or take a walk. You’re not slacking—you’re giving your body time to recover.


How Long Until Running Feels “Easy”?

With time, it will get easier.

When you’re starting, running is tough, uncomfortable, and you’re probably gonna feel like quitting halfway through a run.

That’s okay. I’ve been there, and I can promise you it gets better.

But overall, expect real progress after two to three months of consistent training.

Of course, I’m not making any promises but according to my experience working with plenty of beginners, this seems like a sensible time-frame.

On average, if you’re training consistently, you should start seeing real progress after 2–3 months.

Don’t get discouraged early on—this is a long game.

In case you want more structured training plans for beginner, check my couch to 5K plan.


Conclusion: Keep Going, Keep Improving

If you’re looking to start running, here’s the key: take it slow.

Don’t expect overnight results. Focus on building your stamina, monitoring your pace, and being patient.

The road to becoming a runner is long, but every run gets you closer to the runner you want to be.

So lace up those shoes, hit the pavement, and remember: Every run builds the runner you’re becoming.

Mastering the Art of Running – Decoding Common Form Mistakes

Have you ever thought running was just putting one foot in front of the other?

I used to think the same thing. I mean, we’ve all got legs, right? So how hard can it be?

But here’s the deal: it’s not just about putting one foot in front of the other.

You need to get it right.

Trust me, if you don’t focus on your form, you’re just wasting energy.

You could end up with some painful, long-term issues.

And you don’t want that do you?

Let’s break down some common running form mistakes and get you running smooth and fast—without the injury potential.


The Importance of Proper Running Form

Proper running form isn’t just something nice to have.

It’s the difference between loving your runs and dreading them.

And it’s the difference between finishing strong and having to quit early because of an injury.

Let me share with you the top reasons you should care:

  • Avoid Pain: Good form protects you from aches and pains. You’ll avoid those sharp pains that make it feel like your legs are on fire.
  • Boost Your Performance: Want to run faster? Guess what? Form plays a role in that. The more efficient you are, the easier it is to run.
  • Injury Prevention: Running with bad form is like playing a risky game with your body. When you do it right, you’re staying injury-free.
  • Enjoyment: Running with good form? It feels smooth, almost like dancing. Nothing’s worse than dragging yourself to the finish line.

Now let’s get practical…


Mistake #1: Slow Cadence

If your running cadence is slow, your run’s gonna feel like you’re wading through mud.

I know, I’ve been there. I used to think I was killing it, but I was barely lifting my feet.

My cadence was so slow I could’ve walked faster.

Aim for about 180 steps per minute.

This is the sweet spot. Not only does this make you run smoother, but it also saves your muscles and joints from extra wear and tear.

So why do so many of us struggle with it?

Because we’re too busy trying to “stride out,” thinking a longer stride means we’re faster.

Nope. All you’re doing is overextending, wasting energy, and setting yourself up for some tight hamstrings.

My best Advice? The following:

  • Find Your Starting Point: Run naturally for 30 seconds, count how many steps you take, double it to get your cadence. If it’s below 170, start working your way up.
  • Gradual Increase: Add 5-10 steps per minute each week. Don’t try to jump from 160 to 180 overnight—your legs will revolt.
  • Get a Metronome:  Set it to 180 BPM, and match your steps to the beat. Trust me, your feet will get the rhythm soon enough.
  • Agility Ladder Drills: Yep, I’m that guy using the ladder at the gym looking like a speed demon. But it works. Helps with foot speed, form, and gets your cadence where it needs to be.

Mistake #2: Running Like a Tense Robot 

This error took a while to even realize I was guilty of.

For a long time, I was thinking I looked smooth, but actually, I looked like I was bracing against a storm with stiff arms and tense shoulders. I’d tense up like a deer in headlights, and wonder why I was more exhausted after my runs than I should’ve been.

Here’s how you can fix it:

  • Loosen Up: Are your shoulders up by your ears? Drop them and relax. Same with your fists—loosen up. Hold your hands like you’re carrying a butterfly. You know, lightly. You’re not trying to strangle it.
  • Shake It Out: Every mile, give your arms a good shake. It really helps you run smoother.
  • Elbows at 90 Degrees: Keep your arms bent at about a 90-degree angle and swing them naturally. Don’t let them wander out of whack.

Mistake #3: Heel Striking 

If you’re landing on your heels and stretching your legs too much, you’re basically hitting the brakes every time you step. I did this for years before I realized that every loud “THUD” of my feet hitting the ground was just my body begging for mercy.

Heel striking is tough on your joints and muscles. You’re basically putting the brakes on every step.

Sure, you can argue that most elite marathon runners are heel strikers, but my question to you is ‘are you an elite marathoner?’. If your answer is yes then what are you doing here? This article for beginners only.

Anyway, here’s how to fix heel striking:

  • Footstrike Awareness: When you run, make sure your feet land under your hips, not ahead of you. Imagine you’re running over hot coals. Quick, light steps.
  • Quiet Feet: If your footfalls sound like a marching band, you’re probably heel-striking. Aim for a lighter, quieter step.
  • Midfoot Landing: Focus on landing on your midfoot or the balls of your feet, not the heels. Your feet should land directly under your body.
  • Drills to Fix This: High knees, butt kicks, and skipping will get your feet under you and help eliminate that pesky heel strike. I’d also recommend trying out the chi running method.

Mistake #4: Overstriding 

Ever thought that stretching your stride would make you faster?

It’s actually slowing you down.

This is the same mistake I made early on—thinking I could channel Usain Bolt by reaching for the stars with every step.

But all I did was burn out faster than a match in a hurricane.

My best advice? In a nutshell: 

  • Shorten Your Strides: Instead of trying to stretch out your legs, focus on quick, controlled steps. Your feet should be landing directly under your body.
  • Relax and Glide: Think of it like sliding across the ground, rather than stretching or reaching for something. Keep your steps light.
  • Practice Drills: Skip, butt kicks, and high knees—these will teach you to keep your feet underneath your body and reduce overstriding.

Mistake #5: Ignoring Your Body 

Let me be straight with you  – running through pain will only make the pain worst.

Sure, you might feel invincible, running through all the aches and pains, but that’ll catch up with you.

You get that slight ache in your knee, and instead of listening to it, you push harder, thinking it’s just part of the deal. It’s not.

Here’s how to avoid this dumb mistake:

  • Take Recovery Seriously: Rest when your body tells you to rest. Don’t brush it off. Trust me, you’ll save yourself from months of being sidelined.
  • Mix It Up: If you’re hurt, switch it up. Go for a swim or ride your bike.
  • Stretch & Foam Roll: Spend a few minutes after each run stretching and rolling out. It’s a must for recovery.

Conclusion

Running might seem simple, but it’s not always easy.

It’s about getting your technique right, timing things well, and paying attention to your body.

Fix your cadence, relax that upper body, and avoid slamming the brakes with every step.

Keep your strides short and quick, and always, always pay attention to what your body’s telling you.

Fix just one of these mistakes, and your runs will feel a lot smoother. And trust me, once your form is dialed in, you’ll find yourself flying through runs without even thinking about it.

How Often Should You Run?

As a running coach, I get asked all the time—whether in person or on Twitter—“How often should I run?”

I get it.

You look at your running shoes, think about lacing up, and then wonder if today’s the day to hit the pavement… or take a well-earned break.

Here’s the thing: there’s no simple answer to that question.

What works for one runner might not work for another.

It really depends on where you’re starting, where you want to go, how your body’s feeling – I can go on and on but I bet you get the gest of it.

Yet, don’t worry, by the end of this article, you’ll have a clear idea of how often to run and how to make it work for you.


The Main Factors to Consider

Before we dive into how often you should run, let’s look at what factors play into it.

Here’s what you need to consider:

  • Past experience: Are you a seasoned runner or a beginner?
  • Current fitness level: How’s your body handling training so far?
  • Future goals: What do you want to achieve? Are you aiming for a marathon, or just trying to get healthier?

Once you know where you’re at, you can start figuring out a plan that works for you.


Step 1: Define Your Running Goals

 I get it – we all have different reasons for running.

Some of us run to lose weight, others to crush a specific race goal, and some of us just want to feel better in our day-to-day lives.

Here’s how different goals affect your running schedule:

  • Weight Loss: If dropping a few pounds is the goal, 2-3 runs a week are great to start. Throw in some run/walk intervals, and you’ve got yourself a solid plan to burn calories and build stamina.
  • Seasoned Runner: If you’re already logging some decent miles and you’re aiming for performance goals (speed, distance, race times), 5-6 days of running a week might be more your speed.

Step 2: Understand Your Uniqueness

Let’s be real—there’s no one-size-fits-all answer to how often you should run. Your body, goals, and schedule all play a role in creating a plan that works for you.

In other words:  the best training plans are made for you, not for anyone else.


Step 3: Break It Down with Your Goals in Mind

Got your goals locked in?

Awesome. Now, let’s map out the details.

For example:

  • Trying to crush your 5k PR? It’s about quality, not quantity. 3-4 runs a week with speed workouts can get you there.
  • Long-term health? Start with 2-3 runs a week, throw in some walking or cross-training, and build your foundation.
  • Marathon training? We’re talking 4-6 runs per week, plus cross-training for recovery.

Step 4: Assess Your Time Availability

Life’s busy.

We’ve got work, family, social stuff, and everything in between.

So, it’s crucial to be realistic about how much time you can actually dedicate to running each week.

Here’s the deal: staying consistent is what really matters.

If you can’t run every day, that’s cool. But if you can regularly commit to 3-4 runs a week, you’re good to go.

Now let me break down how often should you be running based on your running experience.


How Often Should You Run as a Beginner?

Alright, you’re just starting out.

Maybe you’ve got the shoes, maybe you’ve got the motivation, but now you’re wondering how often should you run as a beginner?

Step 1: Take It Slow—Start Smart

Two to three runs a week is ideal when you’re just starting out.

Why? Well, starting slow helps avoid injury.

Remember, you didn’t wake up one morning and instantly crush 5 miles, right? Same goes for running.

Step 2: Why 2-3 Runs a Week?

Why not try for 5-6 runs, you ask? Well, too much too soon is the quickest route to burnout and injury.

Focus on building your foundation with 20-30 minute runs and incorporate walking breaks if needed.

Step 3: Build Stamina, Not Speed

For now, the goal isn’t speed—it’s getting comfortable with running.

As your body adapts, you’ll start running longer and faster. But remember, don’t rush it. The tortoise wins the race.


How Often Should You Run as an Intermediate Runner?

Okay, so you’ve been running for a few months and have built some consistency. N

ow you’re ready to step it up. Here’s how to level up your running routine:

Step 1: You’re Officially an Intermediate Runner

Congrats, you’re no longer a newbie. You’ve got the basic runs down, and now it’s time to challenge yourself.

Step 2: Aim for 4-5 Runs a Week

This is your sweet spot. 4-5 runs a week gives you the perfect mix of consistency and recovery.

And don’t worry—pay attention to what your body’s telling you.

If you feel like you need a break, take it. Pushing too hard is just setting yourself up for injury.

Step 3: Gradual Volume Increase

The key to progressing without burning out is simple: increase your time and distance slowly. Add about 10% more volume each week, and watch yourself get stronger without overloading your system.

How to Progress From 2 to 5 Days a Week Without Burning Out

Alright, now let’s get to the meat and potatoes: how to safely bump up your running days without burning out.

You’re going to want to start slow and increase by no more than 10-15% per week. No rushing.

If you’re in the beginner phase, increase your frequency gradually—don’t go from 2 days to 5 in one week.

It’s a recipe for disaster.

And, don’t forget to pay attention to what your body’s telling you.

I know, I know.

It’s tough. But trust me, there’s nothing more frustrating than being sidelined for weeks because you pushed too hard.


How to Structure Your Weekly Runs for Maximum Benefit

Now that we’ve got the basics down, let’s talk strategy.

You need to structure your weekly runs to get the most bang for your buck. Here’s the game plan for a well-balanced running week:

  • Day 1: Easy-paced run to build your base
  • Day 2: Cross-training (get in the pool, hit the bike, or do some strength work)
  • Day 3: Speed or hill work to challenge your legs and lungs
  • Day 4: Rest, foam roll, and stretch!
  • Day 5: Long run at a comfortable pace
  • Day 6: Active recovery or cross-train
  • Day 7: Rest again.

Consistency doesn’t mean you have to go hard every day. You need to build yourself up over time.


Conclusion: It’s All About Consistency

How often should you run? That’s up to you.

Start with the basics, build your foundation, listen to your body, and focus on consistency over time.

Thank you for stopping by.

Keep training strong.

16 Essential Traffic Safety Tips for Urban Runners: How to Stay Safe on City Streets

I live in Bali, and if you’ve ever been to Denpasar or around Canggu, you know exactly what I’m talking about.

The traffic on this heavenly island is a whole other level of hell.

It’s chaotic, with cars weaving between each other, and don’t even get me started on the lack of sidewalks!

I’ve had my fair share of close calls—dodging motorbikes, weaving between traffic-jammed cars, and trying not to end up in the road with a scooter zooming by.

But here’s the thing: if I can handle running here in Bali, dodging traffic and motorbikes, I know you can safely run anywhere.

So, whether you’re running through city streets or just out for a peaceful jog, I’ve got some tips from my own experience that’ll help. You don’t need to be dodging traffic like I do in Bali to make sure your run is smooth and safe.

I’m here to help you run safely, stay aware, and avoid close calls on the road.


1. Cross Like a Boss

You ever feel like you’re playing Frogger when crossing the street?

Yeah, we’ve all been there. Here’s the thing: crosswalks are your best bet.

They’re the safest place to be when you’re crossing busy streets. If there’s no crosswalk? Be a detective. Look for the safest, most visible spot. Avoid those blind corners like the plague.

If a car can’t see you, that’s a big nope from me.


2. They Don’t See You

Let me break it down — drivers can miss you, even if you’re decked out in neon.

They’re often distracted by their phones or chatting away with their backseat passenger.

So, here’s what you do: stay three to five feet away from traffic.

It’s your safe space. And if you’re crossing? Use your arm.

Wave it out like you’re auditioning for “The Wave” at a baseball game. Make sure they see you!


3. Look Both Ways… Seriously

I know, I know, you’re an adult.

You don’t need me to tell you to look both ways before crossing.

But here’s the reality — you’d be amazed at how many runners forget this rule when they’re in the zone. Before you step into that street, take a second.

Check the traffic. Don’t just assume that because the light’s green, you’re safe. Trust me, I’ve had my share of close calls, and I don’t want you to go through that.


4. Make Eye Contact (No, Really)

This one’s a game-changer. Look a driver dead in the eyes — not in some creepy, “I’m gonna follow you home” way, but in a “I’m crossing, don’t hit me” kind of way.

This little move is a life-saver. If they see you, they’re less likely to try to squeeze past you at an intersection. Trust me, you’re not gonna win that race.


5. Watch Out for Intersections

I’m not saying intersections are all bad, but let’s be honest, they’re like the wild west out there.

Don’t assume you’re safe just ‘cause the “Walk” sign is on.

Some drivers are too busy texting to care that you have the green light.

If you’re crossing, double-check that no one’s going to turn into your path.

I hate to sound like a broken record, but please don’t ever take common sense advice for granted.


6. Sidewalks Are Your Best Friend

If there’s a sidewalk, use it. If there’s not, get the hell off the road.

Simple as that. You don’t need me to tell you that you don’t want to be running with cars whizzing by you at 40 mph.

But if you find yourself on a road without sidewalks, run against traffic. That way, you can see the cars coming, and they can see you.


7. Don’t Try to Outrun a Car

Listen, I know you’re fast. I know you’ve got those Usain Bolt legs when you want to.

But here’s the deal: cars are faster.

Even if you’re sprinting like a maniac, a car will still blow past you. So, if you find yourself at an intersection with a car coming at you, don’t race it.

Step aside.

You’ll live longer.

Thank me later.


8. Be Shiny, Like a Traffic Cone

When the sun starts going down, you become invisible.

You need to stand out. Bright neon gear? Yes, please. Reflective vest? Go for it.

Honestly, I know it’s not “cool,” but you’ll be glad you look like a walking highlighter when some distracted driver spots you from a mile away.

And if you’re running at night? Strap on a headlamp.

I don’t care if you look like a miner, just stay visible.


9. Pay Attention — Seriously

The best way to avoid danger is to actually be aware of it. That means cutting down on the distractions.

Keep the music low, or better yet, ditch the headphones altogether. That little voice in your head telling you to look left?

That’s your best friend right now. Pay attention to the sounds around you. Honking horns? Engine revving? Those are all your alarm bells.


10. Know the Blind Spots

Hills and blind curves — these are the spots where cars sneak up on you. If you’re about to hit one, switch sides of the road. Simple as that. If you can’t see around that corner, chances are, the driver can’t either.


11. Be Polite

When you’re about to pass someone, don’t be a jerk. Announce yourself. “Coming up on your left!” or “Heads up, I’m gonna pass.” It’s common courtesy, and it keeps everyone safe. Plus, it avoids that awkward, “Oh, I didn’t see you there!” moment.


12. Ditch the Earphones (For Real)

I get it, music is life.

But here’s the thing: you need your ears when you’re running in the city.

That honking horn? The screeching tires? You’re gonna miss that if you’re blasting your favorite playlist.

I’m not saying ditch the music, just keep the volume low or pop one earbud out.

Trust me, it’s worth it.


13. Open-Ear Headphones Are Your Friend

You want music and safety?

Get yourself some open-ear headphones. They’re a game-changer. You still get the music, but you’re not cutting yourself off from the world around you. Best of both worlds.


15. Carry ID

What happens if you get hit? Or trip and sprain your ankle? Carry your ID. I

t’s not paranoid, it’s practical.

And hey, it’s also a good idea to stash some cash on you — you never know when you might need it.


16. Trust Your Gut

Your instincts? They’re on point. If something feels off — a weird vibe, a car coming too fast, a shady character — listen to it. If you feel unsafe, change your route. Your gut doesn’t lie.

I’ve written a previous article on running safety – you can check it out here

The Bottom Line

Look, city running isn’t just about speed or hitting your weekly mileage. It’s about staying alive, keeping your head on a swivel, and not getting run over. Follow these tips, and you’ll stay safe, be seen, and be a pro out there.

Stay sharp, stay fast, and keep running strong. 

Coach D.

Why Your Hip Hurts After Running (And How to Fix It)

hip Pain From Running

If you’re dealing with hip pain, you’re far from alone.

In fact, around 7 to 14% of all running injuries hit the hip or pelvis area, according to The Journal of Strength & Conditioning Research. That’s a big chunk of us runners.

But here’s the upside: most of this stuff is fixable.

Over the years—coaching others and working through my own issues—I’ve seen that hip pain usually comes down to training habits, weak links in the chain, or overdoing it without enough support work.

You just need to figure out the real cause and get to work.

So let’s break it down.

1. Trochanteric Bursitis – That Outer Hip Burn

Ever feel a sharp sting or dull ache on the outside of your hip, especially when you press on that bony spot?

That’s likely trochanteric bursitis. It’s basically when the little cushioning sacs (bursae) on the side of your hip get inflamed—usually from overuse or rubbing by tight muscles, like your IT band.

This is common in runners—especially those who ramp up too fast or always train on sloped roads.

Why it Happens

A lot of the time, it’s not just the bursa. It’s a whole chain of problems.

If your glutes are weak or your hips lack stability, your form breaks down. That makes tendons and muscles rub where they shouldn’t, which inflames the area.

A sports doc I trust once said that a lot of women get diagnosed with bursitis when the real culprit is overworked glute tendons sitting right next to the bursa. Basically, when your stabilizers aren’t doing their job, everything else pays the price.

Also, running on cambered (sloped) roads or changing your gait suddenly can spark it.

How It Feels

  • Sharp pain on the outer hip that can turn into a deep ache
  • Hurts to lie on that side or go up stairs
  • You might feel it down the outside of your thigh
  • Tenderness or slight swelling on the side of the hip

What to Do About It

Step one: chill out the inflammation.

That means cutting back mileage (or full rest if needed), avoiding hills or sloped roads, and icing the area after workouts. I usually go with 10–15 minutes of ice post-run.

An anti-inflammatory can help short-term—but don’t mask the pain just to keep running. That’s a fast track to making things worse.

Next, fix what caused it.

Start stretching the IT band and outer hip (a standing crossover stretch or figure-four stretch is money). But more importantly, strengthen your glutes.

I’m talking side-leg raises, clamshells, band walks. One of my athletes nicknamed her resistance band “the pain noodle” because it burned so good—but she’s pain-free now.

I’ve also seen other runners bounce back with a combo of yoga, crab walks, and lots of consistent strength work.

The key? Don’t rush it.

Most cases clear up with rest and smart rehab, but it can take a few weeks. When you’re ready to run again, ease back in and keep doing strength work twice a week.

Don’t drop it the moment the pain goes away.

And hey, if nothing’s improving after a few weeks, get it checked out.

Sometimes you need a cortisone shot or a pro to look at your stride. But most of the time? This is something you can fix with smarter training and stronger hips.

2. Iliotibial Band Syndrome (ITBS)

Let’s talk about one of the most annoying—and sneaky—sources of hip pain for runners: IT band syndrome.

If you’ve ever felt a stabbing pain on the outside of your knee or that deep, nagging ache near your outer hip, this one’s for you.

Here’s the deal.

The IT band is this thick strap of tissue that runs down the outside of your leg—from your hip to your knee. It’s not a muscle. You can’t really stretch it.

But it can still flare up like crazy. And when it does, it feels like your knee is being stabbed every time your foot hits the ground. Sometimes, the pain even crawls up toward the hip.

Most runners think of ITBS as a knee thing, but it often starts higher up—at the hip. Weak glutes, especially the glute medius, can force the IT band to pick up the slack.

That’s when the problems start. Too much friction, too much tension, and boom—hello pain. Downhill runs and slanted roads? Those make it worse. Trust me, I’ve been there.

Why it happens:

ITBS is classic overuse.

Too much running, not enough recovery, worn-out shoes, and a lot of terrain imbalance.

And here’s the pattern—tight TFL (a small hip muscle) + weak glutes = overloaded IT band. Add in too much cambered road or track running, and you’re on the fast track to pain.

The symptoms:

You’ll usually feel a sharp or stabbing pain on the outer knee—right around mile 2 or 3 of your run. It might ease off when you stop, but the next day, it comes back.

Sometimes it clicks or snaps near the hip. Walking downstairs or running downhill? That’s when it bites hardest.

The fix:

Rule number one—don’t ignore it.

If you catch ITBS early, you can get back to pain-free running in a few weeks. But if you push through, you’re in for a long haul. Here’s the protocol I use with my runners:

  • Back off your mileage. Cut it by 30–50%. If every run hurts, take a week or two off completely [runnersblueprint.com].
  • Avoid downhill and sloped roads for now.
  • Start a foam rolling and stretching routine. You can’t stretch the IT band itself, but you can loosen up the muscles around it. Roll out your quads, glutes, and outer thighs gently. I like the standing IT band stretch too—cross one leg behind the other and lean sideways.
  • Strengthen your hips. This is where the magic happens. Hit your glute medius, glute max, and rotators. Clamshells, side-lying leg lifts, single-leg squats, and step-downs are the holy grail. Research backs this up—glute strength reduces strain on the IT band.

3. Muscle Strains and Tendinitis

Not all hip pain starts in the joint.

A lot of it comes from the muscles and tendons wrapped around it—especially if you’re pushing hard, training more, or skipping the strength work you know you should be doing.

Let’s talk about the big three troublemakers: your hip flexors, hamstrings, and adductors (inner thigh/groin area).

These are prime targets for runners—especially if your glutes are asleep or your training load jumps too fast.

Hip Flexor Trouble

If you’ve ever felt a sharp, stabby pain at the front of your hip or deep in your groin, it might be your hip flexors waving a white flag.

These little guys (mainly your iliopsoas) are responsible for lifting your knees every time you run. When they’re weak or locked up tight, they get overworked and inflamed.

I’ve seen it with athletes ramping up their mileage too fast or adding hill sprints without the strength to back it up.

One study found that tight or weak hip flexors are a common cause of hip pain in athletes, especially due to the repetitive motion of running. No surprise there.

Hamstring Strain

Now, if the pain’s in your butt or right under your sit bone, it could be a hamstring strain.

Usually pops up when you’re sprinting or powering up hills. You’ll notice it when you try to stretch or accelerate—it bites back hard. I’ve had runners describe it as a snap or a pop mid-sprint.

Not fun.

Groin Strain or “Sports Hernia”

Pain deeper in the inner thigh?

It might be an adductor strain—or what’s often called a sports hernia. Basically, a tear in your lower ab muscles or groin tendons.

It won’t bulge like a regular hernia, but it still hurts like hell.

Sprinting and quick direction changes are common culprits here. One runner I coached had this flare up just from stepping awkwardly during a tempo run. Took weeks to settle.

Why It Happens

Most of the time, this stuff comes down to one thing: imbalance. When one muscle group does all the work because the opposing group isn’t pulling its weight, something eventually gives.

Think of it like this: if your glutes and hamstrings are weak, your quads and hip flexors pick up the slack.

Keep piling on speed workouts or hill repeats, and you’ve got a recipe for strains and tendinitis.

I read a Reddit thread where a runner added intervals too fast and wound up with hip flexor tendinitis. He said it got so bad he couldn’t even lift his leg to put on pants. His PT traced it back to—you guessed it—weak glutes and a soft core.

What It Feels Like

A muscle strain usually comes with a sharp, sudden pain.

You might feel or hear a “pop.” It could swell, bruise, or make the muscle feel weak or shaky—like your leg’s not firing right.

Tendinitis, on the other hand, is sneakier.

It starts as a dull ache that builds over time, especially after your runs.

The pain’s usually right where the tendon connects to bone. It stiffens up after sitting—ever get up from a chair and limp for a few steps? That’s a cranky tendon talking.

What To Do About It

If it’s an acute strain, hit it with RICE (Rest, Ice, Compression, Elevation) for the first couple of days.

Don’t run through it. Ice for 10-15 minutes a few times a day.

If it’s swollen, use a compression wrap and elevate your leg.

After a few days, start moving again—but easy. Gentle mobility work. Heat instead of ice. Walk. Let blood flow do its thing.

For tendinitis or minor strains, rest doesn’t mean lying on the couch all day—but you do need to scale back.

Ditch speedwork and hills. Switch to cross-training like cycling, swimming, or pool running—just avoid anything that flares it up.

Once the pain settles, start rehabbing with strength work.

Eccentric exercises (where the muscle lengthens under tension) are gold for tendons. I’m talking Nordic hamstring curls for hamstrings, slow-lowering lunges for hip flexors.

And don’t sleep on core training—a strong midsection takes pressure off your hips.

Keep stretching too. Gentle dynamic stretches for your quads, hip flexors, and hammies can help prevent scar tissue from locking things up.

4. Weak Glutes & Muscle Imbalances

Let’s not sugarcoat this: weak glutes and muscle imbalances are sneaky culprits behind a lot of hip pain in runners.

I already brushed over it earlier, but this deserves its own spotlight because I’ve seen it ruin seasons — including mine.

Your hips aren’t just a hinge—they’re like a four-way intersection. You’ve got muscles in the front (hip flexors and quads), the back (glutes and hamstrings), the inner thighs (adductors), and the outer hips (like your glute med).

When everything’s firing right, your hips stay stable. But if one side gets lazy—say, your glutes are snoozing from too much desk time—another group jumps in to cover.

That imbalance? That’s how pain shows up.

For runners, the classic pattern is weak glutes and core mixed with tight hip flexors and quads. Some call it lower cross syndrome. I call it runner’s butt gone wrong.

Back in my early marathon days, I had constant low back and hip soreness after long runs. At first, I chalked it up to mileage.

But truth is, my glutes weren’t pulling their weight, so my lower back and hip flexors stepped in and got overworked. Once I started hammering glute bridges, clamshells, and core work, it felt like someone turned the pain dial down.

Another red flag?

Imbalances between your left and right side. One hip weaker than the other? You might overstride, compensate, and overload one leg.

I once coached a runner who kept battling right hip pain. Turns out, her right leg was literally a centimeter shorter.

A simple shoe insert plus a glute-focused strength plan? Boom—pain gone after two years of struggle.

It’s not just about strength either.

Modern life sets us up to fail—sitting all day shuts your glutes off and tightens your hips.

Add in running without strength work, and it’s no wonder your stabilizer muscles wave the white flag once mileage goes up.

I read a great quote from a physical therapist in Runner’s World who said, “Running on weak hips is like doing a tug-of-war under load.” That nailed it. Every step becomes a mini battle of muscles pulling in the wrong direction.

Signs to Watch For

You might not feel the imbalance right away.

But if you’re dealing with chronic tightness in your hip flexors, always lose form when you’re tired, or notice that one side wobbles more than the other—those are warning signs.

Try a single-leg squat or bridge. If one side folds like a house of cards, that’s the side begging for more strength.

I have my athletes do a simple test: stand on one leg for 30 seconds. If you’re flailing on one side and solid on the other, you’ve found your weak link.

The Fix: Get Strong. Stay Strong.

The fix isn’t complicated—but it does take effort. Strength training is your best defense.

No gym? No excuses.

A living room, resistance band, or a set of dumbbells will do just fine.

Start with the basics: squats, lunges, deadlifts, glute bridges, and step-ups. These build full-body strength. Then zero in on weak zones:

  • Clamshells and monster walks (glute med)
  • Side planks (lateral core)
  • Bird-dogs (glutes and lower back)

Two sessions a week during your training cycle is a solid goal.

And trust me—you don’t need hour-long workouts. Even 20–30 minutes of consistent, focused strength work can make a huge difference.

Also, add in single-leg work. Think: single-leg squats, single-leg deadlifts. Why? Because running is a one-leg-at-a-time sport.

These moves challenge your balance, coordination, and hip stability.

I still remember the first time I tried single-leg deadlifts—my balance was trash.

But that wobble? That was feedback. It told me I had work to do.

Stretch Smart, Not Just More

Flexibility matters too—but don’t fall into the “just stretch more” trap.

Stretch what’s tight—hip flexors, quads, hamstrings—but strength should be the focus, especially if you’ve got outer hip pain or tendon irritation.

I’ve seen athletes stretch their hip flexors for months hoping the pain would fade.

But the real fix? Strengthen the glutes. When your glutes do their job, the flexors stop getting overworked.

Sometimes, feeling “tight” is your body protecting a weak muscle. And strengthening that muscle is what actually makes it feel better.

5. Bad Running Form Can Wreck Your Hips

Let’s talk about form—because if your hips are barking after every run, there’s a good chance your mechanics are part of the problem.

Most runners don’t even realize their form is off until the pain sets in.

But trust me, I’ve been there.

Running with sloppy form is like driving a car with the wheels out of alignment—you might get away with it for a while, but sooner or later, something’s gonna wear out.

My Story (Because Yep, I Messed This Up Too)

A few years back, I started feeling this pinchy, nagging pain in my right hip and groin every time I pushed the pace.

At first, I blamed the shoes.

Then the trail.

Then the weather.

But the truth? I was overstriding and heel-striking like crazy while trying to run faster. My long stride was jamming my femur into the socket.

What fixed it? I shortened my stride, bumped up my cadence, and boom—pain gone.

It was a smack-in-the-face reminder: how you run matters. A lot.

Why Form Breaks You Down

Running is repetitive—thousands of steps in a single run.

If your form is off by even a little, that error gets multiplied over time.

It’s not just about pain in the hips. It can snowball into knee trouble, shin splints, or even lower back strain. Like a crooked door hinge—eventually, it sticks or breaks.

Often, the real issue is upstream: weak core, weak glutes, or just poor habits built over time. And when you’re tired? That’s when form really starts to crumble.

If your hip pain only shows up at the end of long runs or after speedwork, your form’s probably falling apart when fatigue sets in.

The Fix: Small Tweaks, Big Gains

Here’s what I coach my runners to focus on:

  • Run Tall with a Slight Forward Lean (from the ankles, not the waist). Picture a string pulling you up from your head. Keep your pelvis neutral—don’t stick your butt out or slouch. That gentle lean helps use gravity to move you forward, not your lower back.
  • Crank Up Your Cadence. Aim for around 170–180 steps per minute. It doesn’t have to be perfect, but a quicker turnover usually means less overstriding. I like doing 30-second drills mid-run where I count steps—try it. It’s a game-changer.
  • Land Under Your Body. You don’t need to be a forefoot striker. Just make sure your foot isn’t landing way out in front. Think “light feet” or imagine the ground is on fire. Quick, snappy steps. Let gravity do the work.
  • Engage Core & Glutes. Your core stabilizes your spine and pelvis. Engage your lower abs like someone’s about to punch you. Glutes? They’re your power source. I’ll even sneak a hand to my backside mid-run to check if my glutes are firing with each push-off (just… not in public).
  • Upper Body Check. Relax those shoulders. Arms should swing naturally, elbows around 90 degrees. Too much torso twisting can throw your hips off. Look ahead—not down—so your posture doesn’t collapse.

6. Overtraining & Sudden Increases

One of the first things I ask when a runner tells me, “David, I didn’t fall or twist anything—so why the heck does my hip hurt?” is this: “Show me your training log.”

Nine times out of ten, it’s the usual suspect—overtraining.

You feel great, start piling on miles, maybe throw in some hill sprints or speedwork because you’re fired up… and then boom—your hip starts barking.

You think it came out of nowhere, but really?

It’s been creeping up quietly for weeks.

Why This Happens

Your body needs time to catch up with your training ambitions.

Muscles, tendons, bones—they all adapt slower than your heart and lungs. So even if your fitness feels strong, your hips might be hanging on for dear life.

I’ve seen this play out a hundred times:

  • A runner goes from 10 miles a week to 30 overnight.
  • They toss in tempo runs and hills all at once.
  • Or they grab a random marathon plan off the internet and go full throttle from day one.

And guess what? That’s a recipe for breakdown.

One review published in the Journal of Strength & Conditioning Research flagged training errors—especially sudden mileage spikes and poor recovery—as major causes of running injuries.

That tracks with what Runner’s World found too: around two-thirds of hip stress fractures come from pushing too hard, too soon.

What It Feels Like

Hip pain from overtraining can show up in all sorts of ways:

  • Tendonitis
  • Muscle strain
  • Or worst-case: a stress fracture

One red flag?

Bilateral pain—both hips feeling sore, or your hip + another area (like your knee or shin) nagging at the same time. That’s your body saying, “Hey, you’re overcooking it.”

And if the pain kicks in right after a big training jump—especially if you’re feeling run-down, sleeping poorly, or dragging through workouts—you might be staring down overtraining syndrome.

What to Do About It

Here’s the real fix—and yeah, it’s not flashy:

Back off. Rest. Rebuild smarter.

If your pain is sharp or deep, especially bone-deep, hit pause.

I’d rather you take 10 days off than end up sidelined for 10 weeks with a stress fracture (Runner’s World warns how fast those can escalate if ignored).

At a minimum, cut your volume in half. Skip the intervals and hill sprints for now. Let the fire cool.

Use this downtime to look at the bigger picture:

  • Were you following the “10% rule”?
  • Did you include cutback weeks every 3-4 weeks?
  • Are you listening to those early warning signs?

Honestly, I’ve ignored them too.

That tightness that lingered after a long run? I brushed it off. Until it turned into something bigger. Now, I’ve learned—don’t be a hero, be consistent.

7. Stress Fracture of the Hip

Alright, now we’re entering serious territory.

A stress fracture in the hip—usually in the femoral neck or head—isn’t just another tight muscle or sore tendon.

This one’s a bone issue. A small crack that builds up from repetitive pounding, often without enough recovery in between.

It’s one of those overuse injuries runners really fear—and for good reason.

Even though it’s less common than stuff like tendonitis or muscle pulls, it still happens.

Especially to distance runners logging big mileage or cranking up intensity without giving their body the time or fuel to bounce back. I’ve seen it more than a few times in marathoners who tried to ramp up too fast.

What It Feels Like

It usually starts with this subtle ache deep in your groin or the front of the hip.

At first, it might only show up late in a run.

A week later, it kicks in earlier. Then maybe you feel it walking, climbing stairs, or even just standing still. Eventually, it becomes this deep, dull throb that haunts you at night.

If your hip pain wakes you up?

That’s a giant red flag. Stop guessing—get it checked.

Why It Happens

Your bones aren’t static.

They rebuild and remodel based on the stress you put them through—that’s called Wolff’s Law.

But if you keep stacking on stress (like increasing mileage too quickly) without giving your body the nutrients or time to recover, you set yourself up for breakdown.

First comes bone swelling (a stress reaction), and if you keep pushing, it turns into a crack.

According to Runner’s World, around two-thirds of hip stress fractures in runners are linked to sudden jumps in mileage.

I’m not surprised.

Most of the athletes I’ve coached through this either doubled their long run or cut their rest days right before it hit.

Who’s More at Risk?

There are some common patterns:

  • Women, especially those with irregular periods or low bone density.
  • Low body weight or a history of disordered eating.
  • Poor nutrition, especially lacking calcium or vitamin D.
  • High training volume, like marathoners or ultra runners logging huge weeks.

In women, something called RED-S (Relative Energy Deficiency in Sport) is a big warning sign.

It messes with energy levels, menstrual cycles, and bone health. But don’t think men are immune—guys who underfuel while training hard are at risk too.

How to Spot It

The pain is usually right in the groin or front of the hip.

It might shoot into your thigh.

It gets worse the more you move—running, walking, jumping—and feels better with rest, at least early on.

But here’s the clue: the pain shows up earlier and earlier in each run, and sticks around longer afterward. If you’re limping up stairs or hurting while walking, it could be serious.

And if it throbs while you’re lying in bed? Don’t wait.

There’s a quick check called the hop test.

If hopping on one leg sends a sharp pain into your hip, that could mean a stress fracture.

But seriously—don’t overdo this test. Let a sports doc take it from here.

What to Do

First rule: stop running.

Don’t try to “run through it.”

This isn’t shin splints—it’s a bone injury. See a doctor, preferably a sports orthopedist. They’ll likely order an X-ray, and possibly an MRI or bone scan, since early fractures don’t always show up on regular scans.

Treatment is simple, but not easy: rest.

Usually 6 to 8 weeks of zero impact. No running, no jumping, no “but I feel fine.” You’ve got to treat it like a broken bone.

Sometimes they’ll let you bike or swim if it doesn’t hurt, but that’s up to your doc.

Deep water running can be gold here. Think of your “cast” as your willpower. You have to protect that bone even though you can’t see the damage.

Nutrition Matters

Your bones can’t heal on wishful thinking.

This is the time to eat more, not less.

Forget the diet. Your body needs calories, calcium, vitamin D, and protein to rebuild. Some doctors even run blood tests to check your vitamin D levels and recommend supplements if needed.

I always tell my athletes to bump up their protein intake during injury. Bones are living tissue, and they need building blocks to heal—just like muscles.

Coming Back

Once the doc clears you—usually with a repeat scan and no pain—you’ll ease back in slowly.

Start with walking.

Then some walk/run intervals.

Then very gradual build-ups. I usually follow the 10% rule, adding no more than 10% distance per week, and make sure runners take at least two full rest days between runs early on.

Physical therapy helps here. A good PT will check your gait, form, and strength. You might find out that weak glutes or poor stride mechanics contributed to the injury in the first place.

How to Avoid It

  • Increase mileage gradually—don’t double your long runs.
  • Eat like an athlete. Fuel your training.
  • Get your vitamin D and calcium checked if you’re at risk.
  • If you’re a woman with irregular cycles or super low body fat, talk to a doc about RED-S.
  • And most importantly: don’t ignore the whispers.

Your body always talks. It starts with a whisper—a dull ache, a nagging soreness.

If you blow that off, it’ll start shouting. And when bones start screaming, you’re looking at weeks or months on the bench.

8. Hip Impingement (FAI)

Ever feel a sharp pinch deep in the front of your hip—especially when you’re lifting your knee high, sitting too long, or doing squats?

That could be hip impingement.

The technical term is Femoroacetabular Impingement (FAI), but let’s keep it simple: your hip socket and femur aren’t getting along.

Some runners are born with hips that aren’t shaped quite right. Others develop this from years of intense movement—like sprinting, hill running, or smashing squats in CrossFit.

The bones can literally pinch the soft tissue inside the hip joint when you move a certain way.

There are two types:

  • Cam impingement: Your femur (thigh bone) has an extra bump, and it rubs.
  • Pincer impingement: Your hip socket has extra bone, and it digs into things.

Some unlucky folks get both.

That pinch adds up over time and can mess up the cartilage or even tear the labrum (more on that later). According to RunnersWorld.com, FAI is one of the top reasons younger adults end up with early hip arthritis—especially active folks in their 20s to 40s.

How It Shows Up

You’ll usually feel it right in the front of the hip or groin.

It can stab or just ache like hell after running hills, doing speed drills, or sitting for hours.

One giveaway is the FADIR test: pull your knee toward your opposite shoulder—if that sparks the pain, bingo.

I coached a guy who swore stretching would help his hip pain. Problem was, every time he did deep lunges or squats, it made things worse. His groin felt stiff and achy, and it clicked sometimes too.

We figured out that shortening his stride, skipping deep squats, and focusing on single-leg strength helped keep things in check.

Eventually, he did go in for surgery because the bony growth was too much—but that’s not always the path.

How to Handle It Without Surgery

If you’re dealing with FAI, here’s what you can actually do before jumping into a hospital gown:

  1. Avoid Painful Movements. Skip the deep squats, pigeon pose, knees-to-chest stretches, or anything that shoves your hip into the pinch zone. If hill repeats make it worse, swap them for flat runs. Don’t try to “stretch it out”—that’s how you aggravate it.
  2. Move Where It Feels Good. A lot of runners with FAI also have tight hips, weak glutes, or stiff ankles. Loosening up your hip flexors and glutes (without pushing into pain) might give the joint a bit more room. Work on ankle mobility and core control too. I’ve seen people unlock better movement just by fixing their form from the ground up.
  3. Strengthen Smart. Stronger glutes help pull the femur back into the socket, which can reduce pinching. Core work matters too—especially the deep lower abs. That keeps your pelvis from tilting or your back from over-arching during runs. One PT I trust always includes this kind of work when dealing with FAI patients.

What I Tell My Athletes

If you’re running with mild FAI, you can still train smart.

Just dial back the things that piss off your hip—no deep bounding drills, fewer high knees, limit hill sprints.

Add more low-impact cross-training like cycling or swimming if needed.

And don’t try to play doctor—groin pain can come from all kinds of things, and not every pinch is FAI.

But if you’ve got that specific, persistent front-of-hip pain that worsens with deep movement, go get it looked at. You’ll train better when you actually know what you’re dealing with.

9. Labral Tear (Torn Hip Cartilage)

Let’s talk about one of the trickiest hip injuries I’ve seen runners deal with—a labral tear.

That little ring of cartilage around the hip socket (the labrum) is like a seal and shock absorber for the joint.

When it gets torn, things get messy: sharp pain, weird clicking or catching, and that unstable “my hip’s not right” kind of feeling.

This one isn’t your run-of-the-mill soreness.

It’s more serious and often needs a doc’s help, but I’m including it here because I’ve seen too many runners ignore the signs until it’s too late.

If you’ve had deep groin pain that just won’t quit, this might be the hidden culprit.

How It Happens

Tears can come from a bad fall, a car crash, or years of pounding pavement with bad movement patterns.

For runners, it’s usually overuse and something called FAI—femoroacetabular impingement—which is just a fancy way of saying the bones in your hip joint don’t move well together.

Over time, that constant grind can wear down the labrum.

I once coached a runner—Phoebe, 35, ultra-fit and training for long distances—who had everything from glute tendon pain to bursitis. After months of frustration, she finally got an MRI.

The verdict?

A complex labral tear. Looking back, it was probably a slow build-up: one issue weakening another until the labrum couldn’t hold up anymore.

And it’s not always dramatic.

Sometimes just twisting your leg while your foot is planted (like changing direction during drills or trail running) is enough to cause a tear—especially if you already have joint tightness or instability.

How It Feels

The pain usually settles deep in the groin.

Some runners feel it constantly; others say it comes and goes. The big red flags are clicking, catching, or that odd locking feeling—like the hip gets stuck mid-move.

Running becomes painful, especially when driving the knee forward or twisting.

And here’s something I’ve noticed with athletes I’ve worked with: the pain often gets worse after the run, once the joint cools down. That stiffness post-run? It’s inflammation kicking in.

Phoebe described it like this: “It starts as a dull ache while running, but when I stop, the whole area gets angry.” That’s classic labral behavior.

You might also feel weakness, or like the hip is giving out on you. Since the labrum plays a role in joint stability, a tear can leave things feeling wobbly or unreliable.

What to Do About It

Small tears?

Sometimes they can be managed without surgery.

Bigger ones? You might end up on the operating table. Here’s the usual roadmap:

Conservative Treatment

  • Physical Therapy is your first line of defense—especially hip strength work focused on the glutes and core.
  • Activity modification helps too: ease off things that aggravate it (hill sprints, deep squats, etc.).
  • Anti-inflammatories and rest can calm things down short term.
  • Some folks try corticosteroid injections into the joint. Phoebe did two—neither helped. That’s pretty common if the tear is still being pinched during movement.

The goal here isn’t to “heal” the tear completely—it’s to stabilize the joint enough that the tear stops bugging you day to day.

When Surgery Makes Sense

If PT and rest don’t cut it after a few months—or you’re dealing with daily locking and pain—you might need arthroscopic surgery.

That’s where the surgeon goes in through tiny incisions, stitches up the labrum if it’s detached, or trims the damaged parts.

Most importantly, they’ll usually smooth out any bone irregularities (FAI stuff) while they’re in there.

That step matters if you want to avoid tearing it again.

I’ve seen good outcomes with this.

10. Piriformis Syndrome: The Literal Pain in the Butt

Let’s get one thing straight—not all hip pain comes from the hip joint itself. Sometimes it’s a sneaky nerve problem pretending to be a muscle issue.

One of the biggest culprits? Piriformis syndrome.

That little deep muscle in your butt—the piriformis—can clamp down on the sciatic nerve, and when it does, oh man, you’ll feel it.

Pain in your glutes, hip, even down the back of your leg. Classic sciatic pain—but coming from outside the spine.

What Causes It?

The piriformis helps rotate and stabilize the hip, but when your glutes are weak or you’re hammering hills and speedwork without proper strength, it can get ticked off.

Tighten up. Spasm. And when it does?

It presses right into the sciatic nerve that runs underneath—or in some people, straight through—it. Some folks are built in a way that makes this more likely, especially if their nerve pierces the muscle belly.

I had it after a brutal trail marathon—one of those events where the climbs never ended and the downhills burned.

My glutes were shot, and the next day, boom. Deep ache in my left butt cheek. Zing down the hamstring. Sitting felt like torture. Driving was worse. My piriformis had basically thrown a tantrum and latched onto the nerve like a pitbull.

What It Feels Like

Here’s what you’ll notice:

  • A deep, annoying ache right in the middle of one glute.
  • Shooting or burning pain that might run down the back of your thigh, even into your calf or foot.
  • Tingling, especially after sitting on hard surfaces or when your wallet’s in the back pocket (guys—ditch the wallet back there).

Uphill runs might make it worse.

And while it can feel like disc-related sciatica, piriformis syndrome usually doesn’t get worse with back movements.

One telltale sign?

Pressing into the piriformis muscle (just behind the hip) feels super tender. If your back feels fine, but your butt’s screaming—that’s your sign.

How to Deal With It (And Get Back on the Road)

1. Stretch & Release

You’ve got to get that piriformis to chill out.

Best way?

Start with the figure-4 stretch—lie on your back, cross one ankle over the other knee, and pull that leg toward your chest. You’ll feel it right where it hurts.

Self-massage also helps.

I’ve sat on a tennis ball, gritting my teeth, just to loosen that thing up. It’s a “hurts-so-good” kind of pain.

But don’t go too hard—poke the nerve too much and it gets angrier.

A little heat (warm compress or heating pad) can also help the muscle let go. I remember lying on the couch with a hot pack on my butt while my wife laughed at me—but hey, it worked.

2. Nerve Glides (a.k.a. Sciatic Flossing)

If the nerve feels stuck or keeps zinging down the leg, try some nerve glides.

One move I use is lying on your back, raising your leg into a gentle hamstring stretch, and flexing and pointing your foot.

It gets the sciatic nerve moving without irritating it. A physical therapist can teach you these properly—and it’s worth learning.

3. Strengthen the Right Muscles

Once the pain’s down, don’t just jump back into normal running.

Build up your glutes—especially glute max and med. A tight piriformis often means other muscles aren’t doing their job.

Add bridges, clamshells, lateral band walks, hip thrusts—you name it.

And don’t forget the core. I added deep squats and bird-dogs once I was pain-free, and they really helped stabilize my hips so the piriformis wasn’t doing all the work.

4. Tweak Your Training

Take a break from the stuff that’s lighting the nerve up—hills, track sprints, anything explosive.

Flat and easy is your friend. If even that hurts? Pull back.

I took a full week off running and did easy cycling instead, and it helped me turn a corner. Don’t let your pride push you into prolonging the pain—nerve stuff can be stubborn.

Most cases will calm down with the above within a few days to a few weeks.

If not? Get checked out to rule out anything deeper like a lumbar spine issue.

In rare cases, runners get relief with corticosteroid or even botox injections—but honestly, that’s the last resort. Usually, a smart combo of stretching, glute strengthening, and rest does the trick.

11. Osteoarthritis (Wear-and-Tear Arthritis)

Let’s talk about one of the first things people think of when you say “hip pain” — arthritis.

You’d be surprised how many non-runners instantly assume running ruins joints.

But truth is, it doesn’t. In fact, research (RunnersWorld.com cites several studies) shows that long-term runners aren’t more likely to get hip arthritis than non-runners.

Still, some of us—especially older runners or those with a history of hip injuries—can end up dealing with osteoarthritis in the hip.

And it’s no joke.

We’re talking about cartilage wearing down, bone-on-bone rubbing, and a hip that just feels stiff and angry more often than not.

Why It Happens

Age plays a role—no getting around that.

The older we get, the more miles our joints rack up.

Genetics also matter. Some folks are just more prone to joint issues no matter how careful they are. And if you’ve had an injury in that area—like a labral tear or a fracture—arthritis can set in faster.

If you had something like untreated FAI (femoroacetabular impingement) and kept pushing through it, those years of stress can catch up to you in your 40s or 50s.

I’ve seen it in runners I’ve coached—and honestly, I wouldn’t be surprised if my own body gives me that wake-up call someday.

Here’s the irony: moderate running can protect your joints.

One study found that recreational runners have lower rates of hip and knee arthritis than sedentary folks. That’s probably because regular running keeps your weight in check and your joints moving.

But pounding out 100+ mile weeks for decades? That’s when the risk starts creeping up—especially if your form’s off or you’ve had injuries.

If you’re over 50 and notice that dull groin ache, or if your hips feel like concrete in the morning but loosen up as the day goes on, arthritis might be the reason.

Common Symptoms

  • Deep ache in the groin, butt, or front of the hip
  • Stiffness, especially in the morning or after sitting
  • Less range of motion — the hip doesn’t rotate or spread like it used to
  • Grinding/crunching sounds (yep, crepitus is real)
  • Pain tends to be worse with weight-bearing activities or cold/damp weather
  • You might feel better during the run, but pay for it later—classic arthritis pattern

I’ve had runners tell me the first few miles feel awful—like rusted hinges.

But then the hip warms up, moves easier, and they start enjoying it again. Until they cool down, and the ache returns like a bad houseguest.

So… What Can You Do About It?

There’s no magic pill that brings back cartilage (yet), but that doesn’t mean it’s game over. You can manage arthritis and still enjoy running—if you play it smart.

1. Tweak Your Training

  • Cut down on the pavement. Trails, treadmills, and soft tracks are your friends.
  • Reduce intensity and volume if needed. Instead of 6 hard days, try 3-4 run days and 2-3 cross-training days (bike, swim, row, whatever keeps you moving).
  • Many arthritic runners do better with shorter, more frequent runs—like 3–4 miles most days, instead of one long 12-miler that wrecks the hip for a week.

2. Build Strength Where It Matters

  • Glutes, hips, quads, core—they all support your hip joint.
  • I don’t care how many miles you run, if those muscles are weak, your joint takes the beating.
  • Machines, bands, or bodyweight—just avoid anything that causes sharp pain.
  • Add dynamic warmups (think leg swings and hip circles) to get things moving before your runs.

3. Keep Your Range of Motion

  • Gentle daily stretches can help, but don’t force it.
  • Avoid deep lunges or painful yoga poses that jack up your joint.
  • Stay loose, but respect your limits.

4. Lose a Few Pounds (If You Need To)

  • Every pound you drop takes several pounds of pressure off your hip with every step.
  • I’ve seen big improvements in hip pain when runners shed just 5–10 pounds—not for vanity, but for relief.

5. Smart Use of Meds and Supplements

  • NSAIDs like ibuprofen can help on flare-up days—but don’t make them a daily habit.
  • Talk to a doctor before popping pills too often.
  • Supplements like glucosamine, chondroitin, and omega-3s? Hit or miss, but if they’re safe and help you, go for it.

6. Advanced Options

  • Cortisone shots = short-term relief (weeks to months).
  • PRP and hyaluronic acid injections are being explored more—ask your doc.
  • Physical therapy can make a huge difference. A good PT will tailor exercises and use techniques like ultrasound to help you move better and hurt less.

And yeah, if it gets bad—like you’re limping through life and not just runs—you might start talking hip replacement.

But here’s the good news: I know multiple runners who’ve had the surgery and come back strong. One guy even ran a marathon post-replacement.

That’s not a promise, but it is possible with proper rehab.

12. Rare but Serious Hip Issues (Don’t Panic, Just Be Informed)

Look, most hip pain in runners isn’t life-threatening.

But just in case you’re one of the rare exceptions, let’s quickly run through a few outliers that doctors keep an eye out for.

  • Avascular Necrosis (AVN): This is serious stuff—when blood flow to the femoral head (top of your thigh bone) gets cut off, bone tissue starts dying. It’s not a running injury—it’s more linked to heavy steroid use, alcohol abuse, or trauma. If you’ve got it, chances are you already know something’s up. The pain is deep and constant, and it eventually leads to joint collapse. You don’t run through this—you see a doctor fast.
  • Slipped Capital Femoral Epiphysis (SCFE): This mostly hits teens. If your kid (or a young runner you coach) is complaining of hip pain and walking funny, this might be it. It’s a growth plate issue, not a running overuse thing.
  • Labrum Cysts or Tumors: I’ve never seen this personally, but they’re out there. If your hip hurts constantly—day and night—and doesn’t change with activity, you need imaging to rule out something more serious.
  • Septic Arthritis: If your hip flares up big-time and you’ve got a fever, chills, or you feel sick in general—don’t mess around. Get to the ER. This could be an infection inside the joint. Rare, yes—but emergencies don’t give warnings.
  • Hernias: If your groin aches and there’s a bulge (especially when coughing or lifting), it could be an inguinal hernia. Pain sometimes radiates toward the hip, and runners often misread it.
  • Meralgia Paresthetica: Say that three times fast. It’s basically nerve compression near your outer thigh. Might feel like buzzing, tingling, or numbness. Not a hip joint issue, but it can mimic one. Think tight waistbands, weight gain, or awkward running belts.

Bottom line: 95% of hip pain is from the usual suspects—strain, tightness, overuse, ITBS.

But if you’ve got weird symptoms—like fever, intense nighttime pain, or you suddenly can’t bear weight—get checked out.

I always say, it’s better to get reassurance than to let something serious slip under the radar.

Track Your Hip Pain Like a Coach (Because Data Doesn’t Lie)

Here’s one of the most underrated tools for injury recovery: your own training log.

I don’t mean just logging miles and calling it a day.

I’m talking about tracking what really matters when something feels off—your pain, your stress, your recovery, your shoes, your terrain, your life.

Use This System:

  • Log the run: Distance, pace, terrain (pavement, trail, treadmill), and the shoes you wore. Shoes matter more than people think.
  • Note the pain (if any): When did it show up? Early miles? After sitting all day? Was it sharp or dull? Gone after warming up or still there later that night?
  • Record life stuff: Bad sleep? Stressful week? New gym routine? These things can stack up and break you down.
  • Track strength and cross-training: Especially if you just started something new—like plyometrics or squats. Pain the next day? There’s your clue.
  • Look for patterns: After a few weeks, go back and connect the dots. You might notice the hip flares up every time you run over 30 miles in a week. Or maybe speed workouts on road surfaces trigger it. Sometimes it’s post-squat soreness that lingers too long.

I once coached a runner who had mystery hip pain every few weeks. We combed through her training log and noticed it always hit right before her period.

Turns out, hormone shifts were likely playing a role. She started backing off during that window—just easier miles or a rest day—and boom: no more flare-ups. Logs work.

Even more important: Tracking helps you see progress. Maybe you went from “hip hurts after 3 miles” to “no pain until mile 6.” That’s a win.

If things aren’t getting better despite rest, rehab, and modifications, that’s also valuable. It’s a sign to dig deeper—or bring the log to a pro who can help.

Pro Tip: Add a “Body Check-in” section in your journal. One line. How’d your hip feel today? Don’t overthink it—just note it. Future you (or your PT) will thank you.

Now it’s your turn: apply what you’ve learned to your own situation.

And if you need extra help or have questions, don’t hesitate to reach out to running coaches, physical therapists, or a running community (online forums are full of people who’ve been where you are).

You’re not alone in this.

Here’s to many happy, healthy miles ahead. Train smart, listen to your body, and never lose the joy of running. You’ve got this!

The Runner’s Handbook: 16 Mistakes to Avoid for Peak Performance

Listen, I’ve been running for over a decade now, and I can tell you this — no matter how long you’ve been running, you’re gonna mess up.

I’ve made my share of rookie mistakes, even after years on the road.

But here’s the kicker: those mistakes don’t define you, they teach you.

Running is a process, and it’s about learning as you go.

The trick is avoiding those mistakes that slow you down or derail your progress.

I’m here to help you avoid those blunders. So whether you’re a beginner or have run more miles than you can count, here’s a solid list of 16 running mistakes to steer clear of — and how to fix them, no excuses.


Mistake #1: Not Having a Plan

Let’s get real. If you don’t have a plan, you’re running blind.

No wonder you’re not hitting your goals. A good plan gives you direction, keeps you focused, and holds you accountable. Without one, you’re just guessing — and that won’t get you far.

The Fix:

Create a simple, clear plan.

Start small. Whether it’s a Couch to 5K plan or something more advanced, write it down and follow it.

A basic plan beats no plan at all.

As you progress, adjust the intensity and the mileage.

Keep it realistic.


Mistake #2: Overdoing It

Ah, the enthusiasm of a new runner.

You want to run every day.

You want to crush your goals right now.

But here’s the truth — doing too much too soon is a quick way to burn out or, worse, get injured.

The Fix:

Rest is your friend.

Rest days are a must. You’re not a robot, and your body needs time to recover.

I can’t say it enough: Listen to your body.

Cross-train.

Take recovery weeks where you cut back on mileage.

If you’re increasing mileage, do it slowly. The 10% rule works — increase your weekly mileage by no more than 10% each week.


Mistake #3: Eating a Big Meal Before a Run

We’ve all been there — you think, “I’m running, so I need a big meal.” Wrong move.

Too much food, especially heavy or greasy stuff, is a recipe for disaster.

You’ll be fighting stomach cramps and feeling sluggish before you even hit your stride.

The Fix:

Give yourself time to digest. 2-3 hours before your run is a good rule of thumb.

Keep your pre-run meals light, simple, and easy to digest. Carbs and lean protein — think toast with peanut butter or a banana. Keep it low-fat and low-sugar to avoid GI distress.


Mistake #4: Not Drinking Enough Water (Or Too Much)

Dehydration is the silent killer of performance. But overhydration? That’s a sneaky beast too. You can end up flushing out too many electrolytes, which leads to cramping and fatigue. It’s about balance.

The Fix:

Drink water consistently throughout the day,

not just during your run. Hydrate based on your body weight and how much you sweat. Use the “pee test” — if your urine is light yellow, you’re good.

If it’s dark, drink more.


Mistake #5: Refueling Poorly After Your Run

After a tough run, you’re wiped out, and the last thing you want to do is eat.

But that’s exactly when your body needs fuel the most. Skipping your post-run recovery meal is like leaving money on the table.

The Fix:

Refuel within 30 minutes of finishing your run. Focus on carbs for energy replenishment and protein to rebuild muscles. A banana with almond butter, or Greek yogurt with berries — simple, effective, and delicious.


Mistake #6: Static Stretching Before Your Run

Stretching before your run? Sounds like a good idea, right? Well, hold your horses.

Static stretching (you know, the old-school stretch-and-hold stuff) can actually weaken your muscles before a run, leaving you more vulnerable to injury.

The Fix:

Warm up with dynamic stretches: lunges, leg swings, or high knees.

These get your muscles moving and ready to tackle your run. Save the static stretching for after your run, when your muscles are warm and more flexible.


Mistake #7: Skipping Post-Run Stretching

We all know we should stretch, but it’s easy to skip it when you’re tired. Skipping post-run stretching is a mistake that leads to tight muscles, limited mobility, and more injuries down the road.

The Fix:

Make stretching part of your post-run ritual.

Hold each stretch for 30-45 seconds. Your muscles will thank you, and you’ll recover faster. Focus on the big muscles — hamstrings, quads, calves, and hip flexors.


Mistake #8: Bad Running Form

Your form is the foundation of every stride. Bad running form wastes energy, creates tension, and sets you up for injury. I’ve seen runners struggle with form because they’ve never had it corrected — don’t let that be you.

The Fix:

Think about your posture — head high, shoulders relaxed, arms swinging naturally.

Don’t slouch or overextend.

Keep a slight forward lean from your ankles. Engage your core to reduce side-to-side movement. Perfecting your form saves you energy and keeps you injury-free.


Mistake #9: Hard Runs in New Shoes

You’ve just bought those shiny new running shoes, and the first thing you want to do is hit the pavement.

But your feet might not agree. New shoes can cause blisters and discomfort if you go too hard right away.

The Fix:

Break in your shoes before going on a long run. Wear them around the house, then start with short runs. Gradually increase the distance as the shoes mold to your feet.


Mistake #10: Ignoring Recovery

You know what’s worse than skipping a run?

Skipping recovery.

Your body needs time to repair itself and get stronger. Without proper rest, you’re setting yourself up for injury.

The Fix:

Take rest days seriously.

Schedule recovery weeks every 3-4 weeks where you cut your mileage and give your body a break.

Recovery isn’t lazy — it’s part of the training process. Let your muscles heal and grow stronger.


Mistake #11: Not Getting Enough Sleep

We all know sleep is important, but when you’re training hard, it becomes even more crucial. Skimping on sleep is like trying to run a marathon with a half-empty gas tank. You’ll hit a wall, hard.

The Fix:

Aim for 7-9 hours of sleep each night. Track your sleep patterns and adjust.

Trust me, a good night’s sleep works wonders for your performance and recovery.


Mistake #12: Unrealistic Expectations

I get it — you want to hit a 5-minute mile tomorrow, but setting unrealistic goals will lead to frustration and burnout. Progress in running is a slow burn, not a sprint.

The Fix:

Set small, achievable goals. Focus on incremental progress. Celebrate the small wins — getting faster, running longer, feeling better. Your running journey is unique, so stop comparing yourself to others.


Mistake #13: Doubting Yourself

Doubt can derail a run faster than anything else.

If you start your run with negative thoughts, guess what? They’re gonna show up in your performance. You’ve got to believe in yourself.

The Fix:

Mental prep is key.

Visualize yourself succeeding, crossing that finish line strong. Get your mind right before you lace up those shoes — your body will follow.


Mistake #14: Ignoring Cross-Training

Running is great, but if that’s all you’re doing, you’re missing out on some serious benefits.

Cross-training builds overall fitness and prevents burnout.

The Fix:

Mix it up. Add cycling, swimming, or yoga to your routine. Strength training is especially important. A stronger body = a better runner.


Mistake #15: Wearing the Wrong Shoes

It doesn’t matter how fast or long you run — wearing the wrong shoes is a surefire way to set yourself up for injury.

The Fix:

Get fitted for shoes at a specialty running store. They’ll analyze your gait and foot type to find the perfect pair for you.

Comfort should always come first.


Mistake #16: Wearing the Wrong Clothes

You’d think this is a no-brainer, right? But wearing the wrong gear can make a run miserable, especially when you’re dealing with weather extremes.

The Fix:

Avoid cotton — it traps moisture and makes you feel like a swamp. Stick with moisture-wicking fabrics like DryFit or CoolMax. Layer properly for cold weather, and always dress for conditions 10-15 degrees warmer than it feels outside.


Wrap-Up: Learn, Adjust, Conquer

Running isn’t a one-size-fits-all sport. The more you know, the smarter you train. So, ditch these mistakes, adjust your approach, and start running smarter. Every step forward is progress.

And remember: every mile builds the runner you’re becoming. Keep crushing it.

8 Post-Run Mistakes That Are Ruining Your Recovery (And How to Fix Them)

Ever collapsed after a run thinking you’re done?

I used to—until I learned these recovery tricks the hard way.

Let me save you the trouble and show you how to actually maximize your post-run routine, so you can recover faster, feel better, and avoid the mistakes that could mess up all your hard work.


Mistake #1: Why Stopping Cold After a Run Is Dangerous 

It took me a while to realize this one.

Right after a hard run, all I wanted to do was to stop and catch my breath, maybe even collapse into a heap on the floor. But that sudden halt? It’s a mistake.

Trust me, it’s like slamming on the brakes in a car without slowing down first.

All the blood that was pumping through your body starts to pool in your legs, and—well, you’ve probably felt that dizziness or lightheadedness. If not, count yourself lucky, because it’s a miserable feeling.

The Fix:

Slow down.

Gradually ease out of your run by slowing to a jog, then walking it out.

Do it for at least 5-10 minutes.

Focus on your breathing, hydrate, and stretch. Don’t skip the cool down or you’ll be asking for trouble.


Mistake #2: Skipping the Stretching (Yes, It’s Important!)

I get it—you’re tired, your muscles are shot, and stretching might feel like the last thing you want to do.

But here’s the reality: skipping post-run stretches is like not icing a bruise after you bang it on the corner of the desk.

It’s a missed opportunity to aid in recovery, improve flexibility, and avoid tightness tomorrow.

The Fix:

Do some static stretches right after your run, focusing on those tight muscles like your quads, hamstrings, calves, and hip flexors. Hold each stretch for at least 30 seconds, and feel your body saying, “Thank you!” You can’t rush recovery.


Mistake #3: Not Rehydrating Properly (Water, Not Just Coffee!)

Post-run hydration is a big one. I’ve been guilty of reaching for a coffee or a snack, thinking I’d “recharge” that way. But the truth? Your body’s thirsty for water—or something with electrolytes. Skipping hydration is like forgetting to refuel your car after a long trip. You won’t get far without it.

The Fix:

As soon as you finish your run, grab some water—like, now. If it’s a hot day or you’ve been sweating buckets, go for a sports drink with electrolytes. Aim for half your body weight in ounces of water each day.

If your pee’s darker than pale yellow? Time to drink up.


Mistake #4: Staying in Your Sweaty Clothes (Don’t Be That Guy)

You ever hear that term “fresh as a daisy”? Yeah, well, that’s not gonna be you if you stay in your sweaty gear after a run. I’ve been there, thinking I’d just chill in my soaked clothes, and let me tell you—it’s a breeding ground for bacteria.

That discomfort? It’ll catch up with you, trust me.

The Fix:

Change immediately. Keep a fresh set of clothes with you.

If you can’t shower right away, baby wipes or wet wipes are your new best friend.

Get out of those clothes before you end up with a rash or some nasty post-run skin irritation.


Mistake #5: Reaching for Junk Food

I’ve been there—run a solid 5K, burn a ton of calories, and then think it’s time to devour a big plate of greasy comfort food.

But here’s the truth: your body just burned a ton of fuel, and now it needs high-quality nutrients to recover, not junk that’ll make you feel sluggish.

The Fix:

Opt for a solid snack or meal with carbs and protein.

A banana with almond butter, Greek yogurt with berries, or even a turkey sandwich will help.

Skip the sugary stuff. Your body deserves better than empty calories—it deserves the fuel that’ll help you recover and get stronger.


Mistake #6: Collapsing Into the Couch After Your Run

After a tough run, the couch seems like the perfect place to be, right?

But here’s the catch: lounging for hours after your run is like parking your car after a long drive and never turning the engine off. Your body’s still working and needs blood circulation to recover.

The Fix:

Get moving!

Do a bit of foam rolling, some light yoga, or even just walk around. Anything to keep the blood flowing. Your muscles will thank you, and your recovery will be that much better.


Mistake #7: Not Tracking Your Progress 

I know some of you think that if you’re just running, that’s enough, right? But if you’re not tracking your mileage, pace, and how you feel post-run, then you’re just running blind.

Keeping track gives you a roadmap to where you’re going and where you need to improve.

The Fix:

Start tracking your runs—mileage, pace, recovery, nutrition. Use an app, a journal, or even an Excel sheet. Keeping a log helps you stay accountable and lets you see your progress. It’s a game-changer.


Mistake #8: Not Getting Enough Sleep 

I’ll be honest—I’ve had my fair share of sleepless nights, especially during intense training periods. But here’s the kicker: sleep isn’t a luxury, it’s a necessity. If you’re skipping sleep, you’re shortchanging your recovery.

You need that sleep to rebuild muscle and boost performance.

The Fix:

Aim for 7-9 hours of solid sleep.

This is your recovery time—when your muscles repair and your body gets back to 100%. Trust me, your legs and your performance will thank you for it.


Conclusion:

There you have it—8 post-run mistakes that could be holding you back. You put in the miles; now give your body the chance to recover properly.

With these fixes, you’ll bounce back faster, run stronger, and avoid injuries. So, next time you finish a run, don’t just stop—cool down, hydrate, stretch, and refuel like the pro you are.

Now go out there and crush it. Every step counts, and recovery is just as important as the run itself.

How to Make Marginal Gains in Marathons – And Why it Matters

 

When it comes to running marathons, success isn’t just about the hours spent pounding the pavements. Elite runners and amateur athletes alike are increasingly turning to the concept of marginal gains – a strategy made famous by British Cycling. The idea is to improve performance through small, incremental improvements across all areas, as these small improvements will lead to a big overall uplift. Collectively, these 1% gains can result in a major performance boost over time, too, so things should get better progressively.

Understanding Marginal Gains

The principle of marginal gains is very simple: make 1% improvements in several key areas, and the accumulated result can be significant. In marathon training, this could mean making tweaks to nutrition, sleep, or gear choices – all of which collectively enhance performance.

For example, a runner altering something as minor as their shoe insoles for better arch support could reduce fatigue over 42.2 km. Adjusting your stride to reduce ground contact time, refining your carb-loading strategy in the final week, or even experimenting with caffeine intake pre-race can contribute to better race-day results.

One 1% gain on its own is unlikely to have a major impact. However, if you were to gain 1% in multiple areas, multiple times, over a long period, then a 1% gain could end up making a huge difference. 100 1% gains would lead to 100% improvement overall when you think about it. It’s striving to keep finding these marginal gains that’s the key. You have to be determined to find another edge.

The Key Areas to Target

  1. Training Efficiency: Instead of running more, run a bit smarter. Incorporate interval sessions, tempo runs, and hill workouts to maximise both aerobic and anaerobic thresholds. Tracking training load and recovery using apps and wearable technology can also ensure you’re optimising volume without tipping into overtraining, which can be detrimental. Too much training will lead to poor performance.
  2. Recover and Sleep: Using wearables to track sleep quality and making lifestyle changes, such as limiting blue light exposure at night, can result in better recovery, less fatigue, and fewer injuries. Better recovery equates to more consistent training, and this can also reduce the risk of injury. Learn more about marathon heart rate here.
  3. Nutrition: Optimise macro and micronutrient intake during training blocks. During tapering weeks, carbohydrate periodisation can lead to better muscle glycogen storage for race day. Nutrition is often a key area to find an edge because its ultimately nutrition that will fuel performance.
  4. Gear & Race Wear: Advances in running shoe technology, particularly carbon-plated models, have been shown to improve running economy by up to 4%. Technical clothing and socks that reduce chafing also help over long distances. Gear and race wear gains relate to comfort and performance. 
  5. Mental Conditioning: Techniques like visualisation, mindfulness, and structured race planning can sharpen mental toughness and help reduce perceived exertion. The practising of mindfulness specifically can also help to manage stress and increase pain tolerance. The latter will be crucial over long distances.

Marathon Betting: A Growing Trend

While personal performance is usually the main focus for runners, there’s an emerging trend among fans and spectators of major races like the London Marathon, and that is betting.

In fact, now you can place bets on the elite men’s and women’s winners, finishing times, and even the nationality of podium finishers. For those interested in looking at sports betting odds, the London Marathon has become a viable event for both casual and more experienced bettors.

What makes this even more exciting is that there’s been an increase in real-time betting options, with these options allowing bettors to respond to race developments as they happen. Watching a pacemaker drive the tempo or a late surge from a runner can now directly influence betting decisions.

This shift aligns with a wider trend of expanding betting options beyond traditional sports. Just as the margins between elite runners are razor-thin, betting on these races requires careful analysis of form, weather, pacemakers, and historical data.

Linking Performance and Betting

Interestingly, the principles of marginal gains apply just as well to sports betting as they do marathon running. Bettors who analyse previous marathon results, track runners’ seasonal bests, and factor in course-specific conditions can gain a competitive edge. Just as runners look for 1% improvements, those placing wagers can value in statistics that some overlook.

Just as a runner might be looking to reduce their race-day time by 1% through improved hydration or stride technique, bettors can find small edges that can improve their long-term ROI. For example, keeping a detailed diary of past marathon results and weather impacts or monitoring athlete withdrawals can offer insights that some may overlook.

Some bettors go as far as tracking what runners say in post-race interviews or on social media, as clues could be offered about how preparations have gone or the mindset leading into a big race. In turn, runners could be doing the same when analysing themselves and their opponents.

Final Thoughts: Embrace the Details

Whether you’re a casual runner, a competitive runner, or a fan interested in betting on the action, the philosophy of marginal gains offers valuable insight. Success in both areas is rarely about a single, dramatic breakthrough. Instead, it’s the result of small but consistent optimisations that build up over time.

The next time you’re reviewing a training log or comparing betting odds, remember – every percentage point really matters. The tiniest of gains can ultimately be the difference between success and failure.

So, lace up your running shoes with a little more intention, plan your race strategy down to the last detail, and take a closer look than ever before at the data – because it’s the small things that often make the biggest difference.

How to Safely Increase Your Running Mileage

You want to go from just finishing to owning it, right?

The key is to build up gradually and listen to your body. You’ve got the drive, but now it’s about being smart. The secret? Work smarter, not harder.

I’ve seen too many runners go all-in too fast, trying to run like they’re training for an ultra, and then they crash and burn halfway through. It’s like hitting a brick wall.

I’ve been there, and I don’t want that for you.

Let’s get to it.


What’s Baseline Mileage?

Let’s break it down.

Your baseline mileage is the number of miles you can handle without feeling like you ran a marathon every day.

It’s not too easy, not too hard—just right. Think of it like finding that sweet spot in a workout where you’re pushing yourself, but still able to breathe easy.


The Golden Rule – Start Small

Here’s the deal—start small.

Don’t try to run 40 miles in your first week. I see runners do this all the time, and it’s a mistake. They go too hard, too fast, and end up sidelined.

Don’t make that mistake.

Think of this like a marathon to build up to your marathon. Start small, and gradually increase.

This isn’t a sprint, it’s a long game.

How to Find It:

Look back at your last 3–6 months of training and find that mileage that didn’t wreck you.

It’s the “I can do this every week” number. That’s your baseline.

Once you’ve got that, it’s about building from there without going off the deep end.


Begin with Walks

Don’t rush it.

Seriously.

If you’re just getting back into it, don’t feel bad about starting with walks.

No shame in that.

Walking is the foundation of your running success.

When you’re ready, you can add more jogging and less walking.

You’re not in a race to get from zero to 10 miles in a week. Get your body used to moving first, and then work up to that 30-minute jog.


The 10 Percent Rule: Small Gains, Big Wins

This is a big one. The 10 percent rule is your best friend. Once you’ve got your baseline, you can start increasing your mileage by no more than 10 percent a week. So, if you ran 20 miles this week, only add 2 miles next week. That’s it—slow and steady.

I’ve made the mistake of trying to jump from 10 miles to 20 miles too fast. Ended up with a messed-up knee for 6 months. Trust me, don’t rush it.


Recovery Week: Because You’re Not a Machine

Even pros need recovery.

After a few weeks of building up, it’s time for a recovery week.

I know, it feels like you should just keep pushing, but that’s how you end up burnt out or injured.

A recovery week means cutting your mileage by 20-30%.

Sounds crazy, right? But trust me, it works. Your muscles, joints, and mind need that time to recover and adapt. You’ll come back stronger the next week.


Watch Your Form

As you add more miles, it’s easy to get lazy with your form.

I’ve been there.

The fatigue sets in, and next thing you know, you’re slouching like a zombie.

Bad form will mess you up more than you think. If you’re slumping, you’re wasting energy and setting yourself up for injury.

Here’s how to fix it:

  • Keep your core engaged—this isn’t yoga, but your core needs to be tight to keep good posture.
  • Relax your shoulders—don’t tense up. Drop them down and back.
  • Swing your arms—don’t let them just hang by your sides. They help keep you moving.

Good form will keep you from hitting the wall when you’re in the last few miles. Trust me on this.


Listen to Your Body

You’re not a superhero. Your body’s going to talk to you. And when it does, listen. If you feel pain, like stabbing pain in your knee or back, don’t ignore it. Your body is saying, “Hey, slow down.” If the pain sticks around, take a break.

Running through pain never works.

And when you feel too fatigued, don’t try to push through. Let your body tell you when it’s time to rest.

Fatigue and chronic soreness are big red flags. Don’t ignore them.


Your Checklist

  • Start small, build gradually. Don’t jump from 10 miles to 40 miles in a week. You’ll burn out. Increase your mileage slowly—this isn’t a sprint, it’s a journey.
  • Follow the 10 percent rule. Increase your mileage by no more than 10 percent each week. Think of it like building a house—start with a strong foundation before adding more.
  • Recovery week every 3–4 weeks. Take a step back (literally). Drop your mileage by 20-30% every few weeks. It helps your body adapt and come back stronger.
  • Listen to your body. If your knees are hurting, it’s time to dial it back. Pain is your body saying, “Hey, take it easy.” Don’t ignore it.
  • Walk before you run. If you’re starting from zero, walk. Then slowly work your way up to running. Building a strong base is key.
  • Mind your form. Bad form will burn you out faster than anything. Focus on posture, arm swing, and keeping your core tight. It’ll save you energy and keep your joints healthy.

Conclusion

Increasing your mileage isn’t about being the fastest.

It’s about being smart. Start small, increase gradually, and listen to your body.

The rest will follow. It’ll take time, but that’s how you build consistent, sustainable progress.

Ready to lace up and get your mileage up? Let’s do this. But remember: slow and steady wins the race.

Rock ‘n’ Roll San Diego Marathon: everything you need to know about the race

Rock ‘n’ Roll San Diego Marathon is back on Sunday, June 1, 2025. The electric atmosphere, ggreat music, scenic routes, and meaningful charity connections are some of the key ingredients of this event, gaining more and more attention in the last few years. It’s become a well-known event where people are even willing to bet on winners and outcomes. Placing a bet on the San Diego race can add an extra layer of excitement and suspense to the experience. If you’re looking for the best odds available, you can find them on a comparison site like oddschecker.com, which provides a complete overview to help you choose the one that best suits your needs. This way, even casual fans attending the marathon or following the event from home can get in on the action and enjoy a more interactive race-day experience.

Why the Rock ‘n’ Roll San Diego marathon is so beloved

There’s a live band every mile and a passionate crowd ready to cheer runners on. That alone is enough to make runners fall in love with this marathon. Furthermore, it takes runners on a scenic tour of San Diego with its amazing scenery, breath-taking views and lively residential neighborhoods. This year a staggering number of 20,000 participants is expected, alongside thousands of spectators and fans. Runners meet at the Health & Fitness Expo, held at the San Diego Convention Center, where they can collect their race bibs, browse gear and nutrition products, and better assess their strengths and areas for improvement. The event is extremely flexible: everyone can decide how far and how fast they want to run and if they want to connect their results with a charitable cause. Elite runners usually finish this or any other standard marathon in 2 hours and 10 minutes. But you can take as much time as you want. The limit is 7 hours for the marathon and 4 hours for the half-marathon. This way even amateur runners and walkers can enjoy the day and still cross the finish line.

The philanthropic aspect of the Rock ‘n’ Roll San Diego Marathon

Another unique aspect of the Rock ‘n’ Roll San Diego Marathon is its connection to charity. In 2025, the event is once again partnering with Guardian Revival, a nonprofit organization supporting the mental health of veterans and first responders. Raising funds for this cause is the main reason to run for a lot of participants. You can sign up as Guardian Champions, raising funds for essential wellness programs while training for the big day. Personal fitness achievements and social causes are thus inextricably linked in this event. This is a great way to stay healthy, take part in a fun and lively event and help raise funds for a worthy cause. In order to link your participation with the charity fundraising, you’ll need to register early and indicate your intention to support the nonprofit organization. If this year you didn’t do that, prepare well for the next edition.

Learn more about marathon heart rate here.

How to prepare for this marathon

Thinking about running your first marathon on this special occasion and maybe raise awareness for a just cause? Here are some tips to fully enjoy your time in this amazing contest.

  1. Maintain a healthy and balanced training schedule in the months prior to the event. You can ask a personal trainer for guidance or follow a structured plan using a fitness app. And take the necessary breaks to avoid injuries.
  2. Control your food and water intake before, during and after the marathon. Your body needs the right fuel to cross the finish line, especially if you are not used to this physical effort. 
  3. Enjoy yourself. Take in the magnificent San Diego landmarks, fully embrace the music and cheering and remember the charity goal of this event. You are doing something great and meaningful.