Ever wondered what the heel-to-toe drop is all about?

Then you have come to the right place.

Choosing running shoes is tricky. And it’s a personal affair.

Many factors influence your choice, from physiology, training goals, and personal preference. What works for your friend might not work for you.

That said, understanding running shoes is one step in the right direction when it comes to finding the right pair. And one of the most important things to understand about running shoes is what’s known as the heel-to-toe drop.

In this article, I’ll discuss what the heel-to-toe drop is all about and why it matters in running shoes. I’ll also explain how to determine the most suitable drop height for you.

Sounds great?

Let’s get started.

What is The Heel To Toe Drop?

First things first, what is the heel-to-toe drop?

Also known as the shoe offset, heel differential, or HTD for short, the heel-to-drop refers to the difference in height between the heel and the forefoot of an athletic shoe.

Let me explain.

The measurement is taken around the base of the heel and the middle point of the forefoot, and it’s usually provided in millimeters, going from 0 to over 14mm in running shoes.

A drop of zero would mean that heel and the ball of the forefoot would be more or less at the same height as the ground when seated in the shoe.

On the other hand, a running shoe with 15 mm of material under the heel and 5 mm of material under the forefoot would have a heel drop of 5 mm.

In this case, the heel sits ten millimeters higher than the forefoot when wearing the shoe.

Running shoes are also broken down by the level of heel drop they have. The four most common groups you’ll encounter include zero-drop, minimalist, moderate, and high drop shoes (more on this later).

The Purpose Behind Drop Height

The goal behind a shoe’s drop is to limit stress on certain parts of the body by intentionally keeping the foot in a specific position.

For example, the lower drop, the easier it’ll be to land on the forefoot or midfoot while running.

Let me explain more…

Low Vs. High Drops

The lower the drop, the more likely you’ll strike on the forefoot or midfoot.  That’s why some experts recommend runners with chronic knee problems to go for a lower drop shoe to avoid hyperextension and take some of the pressure off the knee.

However, although this takes some of the pressure off the knees, it may put more stress on the lower leg.

After all, the impact stresses have to go somewhere.

Conversely, a higher-drop shoe may work best for runners with lower leg issues, such as in the calves, Achilles, foot, or ankle—while transferring more impact to the knees and hips.

HTD Vs. Stack Height

Before I go any further, let me clearly state that stack height and heel drop are not the same thing.

Stack height refers to the cushioning inside of the shoe between the bottom of the foot and the ground. It measures the distance from your foot to the ground, typically based on the amount of material under the foot.

Stack height can range from minimal to maximal, and this measurement usually correlates with how much cushioning that a shoe has.

That’s why a shoe with less cushioning will have a lower stack height—and vice versa.

Additional resource – Can you run with a broken toe?

It’s Not A Golden Rule

Although heel-to-drop is important, it’s by no means the only metric to consider. It’s actually just one among many.

The shoe volume, structure, firmness, amount of cushioning, as well as your training goals and preferences all have a say. Even if a pair of shoes have raving reviews, it means nothing if they don’t fit your foot.

The Importance of HTT Drop

First things first, I’d like for the record to clearly state that there’s no conclusive scientific EVIDENCE that a shoe’s drop affects overall injury rates.

In fact, the evidence is, at best, anecdotal.

The only research I found is a 2016 study reported by the American Journal of Sports Medicine that tracked 553 recreational runners for six months. The participants were divided into three groups with different heel to toe drop from the least to the most, consisting of:

• Group A – 10 millimeters drop
• Group B – 6 millimeters drop
• Group C – 0-millimeter drop.

All the runners monitored their training load as well as a sustained injury during the six-month period (that involved one or more days of missed runs).

In the end, the injury rate was quite the same regardless of which type of shoe they wore—roughly 25 percent of each group reported a running injury during the experiment.

The main conclusion of the experiment was that injury risk not only depended on the shoes used but also on training frequency.

Occasional runners (those running less than once a week for six months or more of the previous year) had a lower injury risk running in a shoe with 0mm or 6mm heel-to-drop than shoes with a 10mm drop.

For more frequent runners (those running at least once a week or more for more than six months of the previous year), this risk was reversed—as in, they reported fewer injuries when using the higher heel-to-drop shoes.

My Opinion?

Scientific proof aside, I’d still recommend that you pay attention to your shoe’s drop, especially if you have a history of overuse injury.

The HTT drop is the reason why one pair of shoes might feel off, and another might be right for you. Different drop levels are better for different runners.

Range of Drop levels in Running Shoes

There’s a wide range of drop levels in running shoes, from the absolute minimalist shoe to the extremely cushioned ones.

Drop levels are typically broken down into the following:

Zero Drop Shoes – Roughly 0 millimeters

Most shoes within this category are often labeled as “barefoot” shoes as they embody the essence of the minimalist movement. In fact, these have gained a lot of steam after the book Born To  Run by Christopher McDougall was published a few years ago.

It is believed that these shoes mimic how your foot should sit on the ground, as naturally, it lies flat.

In zero drop shoes, the heel and forefoot are on the same plane. They’ve little to no cushion in the heel pad and a minimal later of material between the shoe and the ground.

I’m a big advocate for zero drop shoes, but I won’t recommend them for beginners. These shoes are for runners who have been around the running block for a while and have already developed proper running technique and habits.

If you’re a beginner runner, you’re better off running in shoes that offer plenty of support and cushioning to protect your legs from the impact of the sport.

Some of the most popular brands that make reliable drop running shoes include:

• Topo
• Altra
• Merrel

Low Drop – to 1 to 4 millimeters.

Typically referred to as minimalist shoes, these have a lot in common to zero drop shoes but with a bit more structure—even though they feel very flat to most runners.

The heel sits roughly four millimeters over the toes, which provides a slight forward momentum.

The low drop shoes are for the runner who seeks more of the barefoot running experience but is not yet ready for zero-drop. These also encourage a forefoot or midfoot strike pattern.

Mid Drop  – Around 5 to 8 millimeters

This is the compromise zone.  Shoes within this category are not minimalist neither extremely cushioned.

Mid drop shoes work well for a wide variety of runners, making the typical range for most running shoes.

High Drop – 10 millimeters and above

High drop shoes are your typical stability shoes. In fact, any shoe with a drop higher than ten millimeters is a relatively firm and motion-controlled shoe.

If you have lower leg issues, such as Achilles tendonitis or tight calves, high drop shoes may help.

Shoes within this category send more impact to your knees and hips but are more merciful on the lower legs, including the foot, ankle, Achilles tendon, and calf.

Of course, I couldn’t find any reputable study to back this, but there’s a lot of anecdotal evidence, do so why not give it a try.

To Conclude – The Best Heel To Toe Drop

Since  HTT is a personal matter, there’s no such thing as a magical formula that works in general.

The best way to tell which HTT drop works the best for you is to pay attention to your body.

This is because various heel drops impact various body parts, as I have previously explained.

As a rule, the ideal shoe should feel like an extension of your feet the moment you wear them.

When it comes down to it, heel drop is not a deal maker or breaker.

It’s not the most important factor to consider when choosing running shoes.

Instead, let fit, comfort, and functionality be the main consideration. Find out more about how to choose your first running shoes in my beginners’ guide.

How many miles is 10000 steps? If you’re looking for an answer, then you’re in the right place.

The 10,000 steps a day challenge has taken the fitness world by storm, and for good reason.

Studies have shown that taking that many steps a day can lead to significant improvements in physical health and mental well-being.

But how far is 10,000 steps really?

And why has this number become the gold standard for daily step counts? In this article, we’ll explore the origins of the 10,000 steps a day challenge, delve into the benefits of this seemingly simple goal, and provide tips on how you can reach it. So lace up your sneakers, and let’s get stepping!

How Many Miles is 10000 Steps?  – The Exact Answer

The answer to how many miles is 10000 steps in one word is: depends.

There are many variables that affect length—one of the most important ones is stride length.

On average, most people have a stride length of roughly 2.1 to 2.5 feet.

That translates to approximately 2,000 steps to walk one mile—therefore, 10000 steps would roughly equal five miles.

Here’s the thing.

Walking and running stride lengths are not the same. The length of your stride can change once you pick up the pace.

That’s why you’ll be taking fewer than 2,000 steps to run one mile since you’re covering more space on each stride, therefore, you won’t need to take as many steps.

How Many Miles is 10000 Steps – How Long It Takes

The speed and intensity of your steps can affect how quickly you reach your 10,000-step goal. If you’re walking at a leisurely pace, you might take up to 100 steps per minute. But if you’re picking up the pace and walking more vigorously, you might take closer to 130 steps per minute or more. So, how long does it take to walk 10,000 steps? At a pace of three miles per hour, you can expect to take around one hour and forty minutes to reach your goal.

But don’t let the time commitment discourage you. There are plenty of ways to increase your step count throughout the day, from taking the stairs instead of the elevator to going for a walk during your lunch break. And the health benefits are worth the effort.

10k Steps in Miles – How to put this into perspective?

Let’s put things into perspective. Did you know that the average person only takes around 4,000 steps per day? That’s less than half of the recommended 10,000 steps per day. To reach that goal, you’d need to commit to an additional hour of walking every day.

But is it worth it? Absolutely! Walking is a fantastic exercise that is not only convenient and easy to do but can also improve your overall health and well-being. Plus, it’s a low-impact activity that carries little risk of injury.

In fact, research has shown that walking 10,000 steps per day can help you lose weight, reduce the risk of chronic diseases, and improve your cardiovascular health. And according to the Centers for Disease Control and Prevention (CDC), walking at a brisk pace of three miles per hour is considered moderate exercise.

Let’s dive more into some of the benefits

Cardiovascular health

Walking is a low-impact form of aerobic exercise that can improve heart health and reduce the risk of cardiovascular disease. According to one study published in the Journal of the American Medical Association, individuals who walked 10,000 steps per day had a significantly lower risk of cardiovascular events (such as heart attacks or strokes) compared to those who walked less than 7,500 steps per day.

Protect Against Chronic Diseases

Chronic diseases can shorten your lifespan like nothing else. Again, walking can help. A study published in the Journal of Physical Activity and Health found that walking 10,000 steps per day improved insulin sensitivity and reduced blood pressure in overweight individuals.

In a study published in the Journal of the American Medical Association (JAMA), researchers found that walking 10,000 steps per day was associated with a lower risk of premature death, as well as a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain types of cancer.

A third study published in the Journal of Aging and Physical Activity found that walking 10,000 steps per day was associated with better cognitive function and memory in older adults.

Weight management

Walking is also a great way to maintain healthy body weight and reduce the risk of obesity.

A review of research studies published in the International Journal of Obesity found that walking 10,000 steps per day was associated with lower body weight, BMI, and waist circumference. Additionally, the study found that increasing the step count by just 2,000 steps per day was enough to produce significant improvements in weight-related outcomes.

Mental health

Walking has been shown to have numerous mental health benefits, including reduced stress and anxiety levels, improved mood, and enhanced cognitive function. One study published in the British Journal of Sports Medicine found that walking 10,000 steps per day was associated with lower levels of depression and anxiety symptoms in both adults and older adults.

Another study published in the Journal of Physical Activity and Health found that people who walked 10,000 steps per day had better mental health outcomes, including reduced levels of depression and anxiety.

How Many calories do Walking 10000 Steps Burn?

Walking 10,000 steps per day may not burn as many calories as running a marathon, but it can still add up over time. However, calorie burn rate isn’t the same for everyone. It depends on your weight, age, gender, fitness level, walking pace, terrain, and more. Use a step calories calculator to estimate your calorie burn accurately.  Check this steps to calories calculator for more.

A study conducted by the American Council on Exercise found that on average, a person burns about 100 calories per mile walked. So, if you’re aiming to walk 10,000 steps a day and your stride length is about 2.5 feet, you would need to walk roughly five miles to hit that mark. This translates to burning around 500 calories a day from walking alone. Over time, this can lead to significant weight loss and health benefits.

Keep Track

The best way to keep track of your daily step count is by using a pedometer or fitness tracker. It’s important to make using the device a daily habit by wearing it all day and recording your daily count in a journal or app. You may be surprised at how few steps you log on some days but don’t worry, just keep going!

Additional source – Here’s the full guide to average stride length.

Increasing Your Daily Step Count

If you’re struggling to hit 10,000 steps a day, there are simple measures you can take to build the habit. Some of these include:

• Take walking lunch breaks
• Have a walk date
• Take regular breaks from work by walking around
• Do more house chores
• Go shopping
• Use a step counter
• Take your partner or kids or pet to walk with you
• Use the stairs instead of the elevator
• Plan a walking meeting
• Window shop
• Park further from your office
• Hike on weekends
• Walk to your playlist

Additional resource – How long does it take to walk five miles

Conclusion

In conclusion, the answer to how many miles in 10,000 steps is about five miles, but the real value of walking 10,000 steps a day is in the health benefits and calorie burn.

So, put on those walking shoes and start stepping towards a healthier, happier you!

Thank you for dropping by.

David D.

Not losing weight while running and exercising in general? Then today’s post should provide some answers to what’s keeping your progress from reaching your full potential.  sheds plans 

Would you like to make running, or any other exercise plan, a daily habit in your life? Then the following infographic should get you started on the right path. The rest is just details, as the saying goes.

If serving size is a confusing topic for you, then you have come to the right place.

In today’s article, I’m delving into some of the ins and outs of serving and portions, today I’m sharing with you this ultimate guide to portion sizes.

By wrapping your head around serving sizes and how much food you need every day, you’ll be one step closer to eating much healthier.

I‘ve also provided you below with plenty of examples of what represents one serving of common foods by comparing serving size against different everyday objects to keep in mind as a visual reminder.

Portion Size Vs. Serving Size

Choosing the right foods with the right amounts means consuming portions that are proper serving sizes.

But that’s no excuse to confuse the terms portion and serving. Although these are usually used interchangeably, they do not mean the same thing.

So, what’s the difference?

Portion size is how much food you choose to eat in one sitting, whether in a restaurant, from a package, or in your own kitchen. So, it could be a large amount or a small amount.

Examples include a plate of chicken breast or a handful of nuts.

Portion size is 100 percent within your control. Just keep in mind that many foods may come as a single portion but actually contain multiple servings.

On the other hand, a serving is how much food and drinks recommendation for one sitting.

Servings are found listed on a food nutrition facts label. These are what the USDA uses in the healthy eating guidelines and daily intake recommendations based on the average amount a person should consume in a single sitting.

Good examples of an average serving include a bowl of cereal, a slice of bread, a medium-sized potato or banana, etc.

Measuring serving size might seem complicated, but it’s not rocket science.

Below you’ll find practical examples of what represents one serving of common foods and drinks.

The Ultimate Guide For Serving Size

Carbohydrate

A typical carbohydrate serving is roughly 15 grams. Keep in mind that the grams refer to the amount of carbs in the serving, not the tangible weight of the food.

The Exact Breakdown

Carbs are a powerful source of energy and must be included in any runner’s diet.  In fact, they should make 50 to 65 percent of your total calorie intake.

How Much

Specific needs vary depending on your training intensity, energy needs, gender, age, etc.

For example, if you require 2,400 calories daily, 1200 to 1400 of your calories should come from carbohydrates.

Vegetables

Vegetables are a major source of healthy carbohydrates.

One serving of raw leafy veggies should be roughly the size of a small fist or a baseball. This might be a lot smaller than most people think.

In general, a serving of vegetables equals:

• Half a cup of raw or cooked vegetables
• ½ cup of vegetable juice.
• ½ cup (or 4 ounces) of vegetable juice.
• One cup of raw, leafy greens.
• Half a cup (125mL) of fresh, frozen, or canned fruit or vegetable.
• Half a cup of cut-up vegetables
• One cup (250 mL) of leafy raw vegetables.

 Fruits

Another major source of healthy carbohydrates is fruits.

One medium piece of fresh fruit is roughly the size of a small fist or baseball.

In general, one serving of fruits is the equivalent of:

• One piece of medium-sized fruit.
• Half a cup cut-up fruit
• Half a cup of fruit juice.
• Half a cup (125mL) of canned fruit
• 1/4 cup of dried fruits.

Recommended Intake

Three to four servings a day

Grains

Grains are the small, hard and edible seeds that grow on grass-like plants called cereals and are harvested for human or animal consumption.

And by far, cereal grains are the world’s single biggest source of food energy.

One serving of grains is equal to:

• One slice of bread – the size of a CD case
• One ounce of uncooked rice or pasta.
• 1/2 cup of cooked pasta, rice, or cereal—the size of a computer mouse.
• Half a cup of cooked pasta, rice, or cereal.
• One ounce of ready-to-eat cereal
• Half a cup of popped popcorn.

Proteins

It’s no longer a myth that proteins are the building blocks for the production and growth of muscle, bone, skin, and hair, performing a host of vital functions in the body.

Common sources of protein, including meat, fish, poultry, eggs, legumes, and nuts, are typically measured in ounces.

How much?

Again, protein needs vary from one person to the next, depending on activity level, health, fitness goals, etc.

However, as a runner, shoot for 0.5 to 0.7 g of protein for every pound of body weight per day. This is plenty to keep your body in great shape.

Keep in mind that one serving of cooked meat—roughly three ounces—is the equivalent of a bar of soap.

The Exact Breakdown

Typically, 20 to 25 percent of your daily caloric intake should come from protein-rich foods and drinks.

A runner consuming a 2000-calorie diet per day should aim for at least 400 to 500 calories coming from protein a day. This is equal to 100 to 120 grams.

To make the most out of, consume 30 to 35 grams of protein on every meal, depending, of course, on your schedule, eating menu, and personal preferences.

To do that, you’d need to consume one of the following:

• Five eggs whites
• 100 to 120 grams of meat or fish
• One serving protein powder
• 250 grams of firm tofu
• Two hundred grams of cottage cheese.

For more on the importance of protein for runners, check my full guide here.

Meat and Fish

A major source of protein is meat and fish.

As a general rule, the go-to serving size for any variety of meat or fish is 3 ounces.

Instead of relying on the scale to figure out portion size, the best visual indicator of this amount is about the size of the palm of your hand or the size of a computer mouse.

Just keep in mind that a 3-ounce serving of meat is equal to roughly 21 grams of protein.

In general, one serving is the equivalent of:

• One ounce of cooked meat, fish, or poultry.
• One egg (or two egg whites)
• 3 ounces. Of cooked poultry or meat.
• 3 ounces. Of cooked fish or seafood.

Dairy

Another major source of protein is dairy. This refers to a group of foods made from the milk products of animals, primarily cows, sheep,  and goats, or produced in the mammary glands.

In general, a cup of fat-free milk or yogurt is roughly the size of six stacked dice or a baseball. Low fat or low sugar milk is not necessary but shoot for plain pure milk and dairy products.

One serving stands for:

• ½ cup of ice cream
• One cup of milk
• One cup of yogurt
• 1/2 ounces of natural cheese.

Nuts & Seeds, Beans, and Legumes

The rest of your protein intake should come from legumes, beans, nuts, and seeds.

In general, one serving equals to :

• ¼ cup of cooked tofu or beans.
• One tablespoon of peanut butter.
• ½ ounce of seeds or nuts.
• 14 shelled walnut halves
• 24 shelled almonds
• 16 cashews
• 28 peanuts
• 45 pistachios
• 80 pumpkin seeds.

Recommended Intake

Five to six servings per week. Eat in moderation if you have gout issues.

Dietary Fats

Dietary fats are the third pillar of a well-balanced and healthy diet. The good fats—typically in liquid form or derived from plants or nuts—play a major role in all bodily functions, such as metabolism, cell functioning, etc.

One teaspoon roughly equals a single serving of fats and oils.

One visual cue to keep in mind when consuming butter is the size of your thumb. That’s roughly the equivalent of two tablespoons.

The exact breakdown

Aim for as much as 15 to 25 percent of your daily calorie intake coming from healthy sources of dietary fats.

As with everything else, these recommendations are not written in stone. So feel free to re-adjust according to your fitness level, personal needs, and exercise intensity. Make sure you’re consuming the right kinds of fats—the monounsaturated fats and omega-3 polyunsaturated fats—you don’t need to worry bout the rest.

For example, if you’re having 2400 calories per day, roughly 500 should be dietary fats. That translates to 60 to 65 grams of fat.

The only exception is if you’re on a keto diet. That’s a different story for another day. Find the complete guide to ketogenic eating here.

One serving of healthy fats equals to:

• Eight olives
• One tablespoon of olive, sunflower, sesame, canola, or peanut oil.
• One tablespoon of salad dressing
• One tablespoon of low-fat mayonnaise
• ¼ of a medium avocado
• One tablespoon of peanut butter
• ½ ounce of nuts or seeds
• Two tablespoons of flaxseeds
• Three ounces of fatty fish—such as tuna, salmon, or mackerel. Great source of omega-3 fats.

Balanced Eating Demystified

To eat a balanced diet, opt for healthy sources from these six different groups.

The main food categories include vegetables, lean protein, fruits, whole grains and starches, fats and oils, and dairy products.

Eating healthy and minimally proceeds items from each food group is crucial for ensuring a well-rounded, nutritious, and healthy diet.

Your Main Meals – The Ideal Plate

As a rule of thumb, your main meals should be:

• They should make ½ of your plate. Or the equivalent of two palms of veggies with each meal.
• 1/4 of your plate should be high-quality, complex carbohydrates, such as brown rice, whole grain pasta, potato, quinoa, etc. Shoot for two to three cupped hands of carb-dense foods with most meals.
• It should make up the remaining ¼ of your plate. High-quality sources include lean meat, poultry, eggs, and legumes. That may translate to two palms of protein-dense foods with each meal.

In other words, fill one-fourth of your plate with carbohydrates, one-fourth with lean protein, and the remaining half with vegetables.

Conclusion

There you have it!

Now you know the basics about serving size for healthy eating, then today’s post should get you started on the right foot. The rest is up to you.

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

In the meantime, thank you for dropping by.

Keep training strong.

*This post may contain affiliate links*

Compression socks has conquered the running world.

In fact, the item has become a must-have item—for recreational and elite runners alike.

Have doubts? Then simply look around any running event, and you’ll, definitely, see more than a few runners not only in compression socks but also calf sleeves  or arm sleeves.

But do these compression socks actually work? Or are they nothing but hype?

Here’s the truth.

According to research, and my own experience, running while sporting compression socks may bring more than a few health benefits, such as improving blood flow, speeding up recovery, preventing injury, and so much more.

In this article, I’ll delve into some of the main benefits of compression socks how to offer as well as share a few tips on how to make the most out of them.

Sounds great?

Let’s get started

How Do Compression Socks Work?

Compression socks consist of sport stockings that are specifically designed to gently squeeze the lower legs.

The socks are made with stretchable materials that apply gentle pressure over the lower leg muscles to improve blood circulation, prevent the formation of blood clots and reduce pain—allegedly, of course.

The further the muscle from the heart, the greater the pressure. This means that the compression is higher around the ankle than it is around the knees.

By squeezing the muscles, the socks help your veins push blood back up the legs and towards the heart—where it gets re-oxygenated—then back again. Oxygen (along with nutrients) is what keeps your running machine tagging along—and blood is the vehicle of delivery.

Here’s the full guide compression socks for running.

Are Compression Running Socks Worth it?

Now that you know a little bit about running socks, let’s discuss if they’re actually worth it.

Scientific proof aside (and there’s plenty of it), I believe that compression can help—and they do help a lot.

They might not be the answer to all of your running prayers, but they’re actually a step in the right direction.

Let’s look at how these compression socks actually help.

1. Improved Recovery

This is the main reason runners love compression gear—and the selling point for most compression gear companies.

Here’s the oversimplified explanation.

Running is an intense, high-impact exercise that takes a toll on your muscles, the reason you experience post training soreness (and pain).

Here’s the kicker. Compression socks improve blood flow in your muscles. This, in turn, may help repair them faster, so you’re ready for your next workout. The improved circulation also helps to reduce your lactic acid buildup.

In other words, improved blood flow leads to faster recovery.

2. More Stability

Compression socks apply graduated pressure to the muscles of your lower legs, which provides additional support. This, in turn, reduced vibration and damage during training.

This can help you prevent muscle pain—both during and after training. What’s not to like.

Additional resource – Compression pants for running

3. Reduce DOMS

Delayed onset muscle soreness is a part and parcel of a runner’s life—especially those who love to push themselves.

Here’s the truth. Any type of exercise is bound to damage your muscles—running is no exception. This is the reason foot pain and other annoying issues are common among runners, especially those who are not yet adapted to the high impact—and might require a longer recovery time.

What’s more?

By improving circulation to your muscles, compression socks may help limit water retention and swelling that may contribute to soreness and pain.

Additional resource – Your guide to running compression arm sleeves

4. Less Swelling

For a long time, compression socks have been used to limit swelling in the feet and ankles.

They help manage spider and varicose veins in people who stand all day, like teachers, nurses, waitresses, or anyone engaging in activities that put constant pressure on the feet. Runners who experience this should pay a visit to a varicose veins doctor.

If you do any type of endurance training, you’re likely spending extended amounts of time on your feet; therefore, trying out compression socks might beneficial.

Additional Resource – The benefits of running

5. Prevent Injury

Running and overuse injuries go hand in hand. In fact, surveys report that roughly 80 percent of runners get injured at least once a year. That’s a staggering number.

Anything you can do to mitigate your injury risk is surely welcomed.

One way to help you sidestep overuse injuries, besides training properly, getting the right shoes, using proper technique (and all that), is to use compression gear.

With a mix of improved circulation and greater pain relief and protection, you’ll more than likely decrease your injury risk.

In fact, sporting compression socks may help with lower leg injuries such as shin splints, calf strains, and Achilles tendonitis.

I hate to sound like a broken record, but the improved recovery rate also means sustaining fewer injuries—since some overuse injuries can be blamed on lack of recovery.

6. Provide Protection

If you do lots of trail runs through grassy and woody areas, compression socks might be a great addition to your running gear.

The stuff can help protect your legs from abrasions and scratches while you go for a run on technical, treacherous trails. The socks may also prevent your skin from contact with plants like poison ivy, which can be quite annoying.

7. Warmth

If you’re just like me and love to wear running shorts when logging the miles, then compression socks are a great addition, especially when the weather is hot.

Compression socks also help in colder weather. They can help keep your lower legs warm even in the coldest temperatures and protect muscle strains.

Additional Resource – Here’s the full guide to calf compression sleeves for running

How to Choose the Right Compression Socks

Before you go ahead and buy your first (or next) compression sock for running, make sure to keep in mind the following:

• Get the right size. Measure your calves for proper sizing.
• Get the right fit. Too loose stocking defeats the purpose of getting a pair, while too tight will likely cause more harm than good.
• Choose graduated—lower pressure at the knees and progressively higher pressure down to your toes.
• Just like running shoes, the socks have to be comfortable—or, you aren’t going to wear them, especially during long runs.
• Don’t buy white. They get dirty super fast. And you don’t want that.

My Recommendation

Over the past few weeks, I’ve been trying CopperJoint compression socks, and I’m in love.

The socks were designed for runners in mind and help reduce the natural vibration associated with high-impact exercise—running is no exception.

CopperJoint compression socks are easy to wear. The toe seam is smooth, and the stocking are made with anti-microbial materials. It takes many a use for them to get stinky.

Conclusion

Although compression socks may not turn into the fastest runner on the block, they’re efficient enough to give a small competitive edge—and sometimes, that’s all you need to take your performance to the next level or break a new personal record.

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

In the meantime, thank you for dropping by.

Whether you’re a fan of the Spartan Death Race, Tough Mudder, or Ultra Beast, get ready to dive into the muddy mayhem that has taken the sports world by storm.

Mud runs have become the epitome of extreme fitness, captivating thrill-seekers like never before. But here’s a fun fact: this craze may be new to some, but mud racing itself has ancient roots that stretch back through the annals of time.

We’re talking about a sport that has stood the test of millennia, with its origins dating back to the early Greek and Roman civilizations. That’s right, folks, mud runs have been drenching competitors in glorious filth since the days of ancient Olympics (duh!).

Now, if you’re eager to conquer the muck and master the art of mud running, you’re in the right place.

In this article, I’m about to unleash a flood of insider knowledge, training tips, and expert guidelines to help you navigate the treacherous terrain of mud runs like a seasoned pro. By the time we’re done, you’ll have all the tools you need to make your mud running experience a resounding success.

By the time we wrap up this article, you’ll be armed with the knowledge, skills, and warrior spirit to face any mud run challenge that comes your way. From building strength and endurance to mastering the art of mud navigation, you’ll be a force to be reckoned with.

Ready? Let’s get started.

What is A Mud Run?

You find yourself in a whimsical world where fun and physical challenges collide. Welcome to the thrilling realm of mud runs! These extraordinary events are not just for runners but for anyone daring enough to put their fitness skills to the ultimate test.

Imagine an obstacle course intertwined with a treacherous, swampy terrain spanning 5 kilometers or more. It’s like stepping into an adventure straight out of a fantasy novel, where you must conquer mud, water, and a multitude of obstacles that stand in your way.

Now, let’s talk about the breathtaking locations where these mud runs take place.

Imagine the picturesque countryside, with its rolling hills and stunning vistas, serving as the backdrop for your epic journey. It’s as if nature itself is challenging you to push your limits and discover the depths of your strength and resilience.

Mud runs are not for the faint of heart. These events will test every fiber of your being, both physically and mentally. They are a true testament to your endurance, strength, and unwavering determination. Think of them as exhilarating trials inspired by military-style challenges, designed to push you to your limits and beyond.

So, what can you expect on a typical mud run course? Well, get ready to face a thrilling range of obstacles that will leave you breathless and covered in mud from head to toe. Picture yourself conquering greasy monkey bars, gracefully traversing balance beams, crawling through muddy trenches, sliding down slippery slopes, and even engaging in epic mud fights with your fellow participants. Every step of the way, you’ll be immersed in a world of challenges that will put your skills to the ultimate test.

Now, you might be wondering, is all this mud-infused madness pure torture? Surprisingly, the numbers say otherwise.

In 2011 alone, a staggering one million people registered to participate in obstacle racing events in the United States.

Let’s take a closer look at one of the most renowned mud runs: Tough Mudder. This event has seen an exponential rise in participants, with numbers soaring from 50,000 in 2010 to over 150,000 in 2011. And believe it or not, it’s projected to attract up to 400,000 participants worldwide in the near future.

Clearly, the allure of mud runs is undeniable, captivating the hearts and minds of adventurers around the globe.

How To Train For A Mud Run

Preparing for a mud run is no walk in the park. It demands a diverse range of fitness skills that cover the entire spectrum of athleticism. It’s like embarking on a quest that requires strength, explosive power, and cardiovascular endurance as your trusty companions. If any of these elements are lacking, you can expect a struggle on the big day.

Unlike training for traditional long-distance events like marathons, where the focus is primarily on cardiovascular endurance, mud run training takes a holistic approach. It’s like a comprehensive training program that targets every aspect of functional movement. In simple terms, to conquer mud runs with finesse, you need to be a well-rounded athlete. You must possess the pillars of athletic prowess: strength, speed, stamina, mobility, and flexibility.

Building total-body strength is paramount for mud runs. You need a solid foundation that encompasses your core—the mighty fortress of your midsection, lower back, and sides—your upper body, with special attention to your chest and arms, and of course, your lower body, which includes those mighty legs. Strengthening all these key muscle groups is essential to navigate the treacherous muddy terrain.

But here’s the secret sauce: total-body, functional exercises are the key to unlocking your true potential. It’s all about dynamic movements that engage multiple muscle groups, rather than isolated, static exercises. Think of it as a symphony of motion that not only enhances your strength but also increases your mobility and endurance. That’s where cross-fit workouts and other functional fitness programs come into play. They provide the perfect training ground to simulate the complex movements you’ll encounter on the racing course, preparing you for the challenges that lie ahead.

Your workouts should be tailored to target the specific skills and movements needed to conquer those daunting obstacles. It’s about honing your coordination, boosting your stamina, and ensuring you’re ready for any obstacle that dares to stand in your way. Luckily, you don’t have to abandon your regular exercise routine to incorporate obstacle race training. Instead, seamlessly integrate these obstacle-specific workouts into your existing program. It’s like adding extra spices to your already delicious dish, enhancing its flavor and making it even more satisfying.

Endurance For Mud Runs

Building endurance for mud runs requires a different approach than the average 10K or the marathon.

The typical mud run course is riddled with muddy trails and military-inspired obstacles.

So it’s no smooth ride.

Although most mud runs aren’t marathon distance long, you’ll still need that basic cardio power to cover the whole course.

At the very least, you should be able to run five miles at once without passing out. Work it up to eight to 10 miles before race day if you’re really serious.

The lengthier the race, the more endurance you need to build.

Here’s what you need.

Speed Work For Mud Runs

Imagine yourself sprinting through the mud, your heart pounding, and the obstacles looming ahead. Mud runs are all about pushing your limits and testing your stamina. To conquer these races, you need to build a rock-solid foundation of endurance, and that’s where interval running workouts come into play.

Research studies have shown that interval training is a highly effective method for improving cardiovascular fitness and boosting stamina. It’s like supercharging your engine, allowing you to unleash bursts of speed and power when you need it most.

So, here’s the deal: incorporate plenty of interval running workouts into your training regimen to prepare for the intense demands of mud runs. These races are all about full-out efforts and switching between running and conquering those thrilling obstacles.

To kickstart your stamina-building journey, lace up your shoes and get ready for some exhilarating 400-meter sprints. These sprints will push you to your limits, challenging both your physical and mental fortitude. Aim to run each sprint at 80 to 90 percent of your maximum effort, giving it your all.

But here’s the secret sauce: recovery. After each sprint, take a well-deserved breather, allowing yourself 90 seconds to one minute of recovery time. Catch your breath, reset, and prepare for the next burst of energy. This recovery period is crucial for replenishing your energy stores and preparing your body for the next intense effort.

In each session, strive to complete at least eight of these invigorating sprints. Feel the rush as you push your body to new limits, simulating the intense bursts of energy you’ll experience during a mud run. Embrace the challenge and let your inner warrior shine.

Hill Training

Picture this: You’re standing at the bottom of a monstrous hill, your heart racing with If you want to build lungpower, lower body strength, and overcome those grueling inclines and stair-like challenges, it’s time to embrace the power of hill training.

Research studies have shown that hill training is a game-changer when it comes to improving your anaerobic threshold and building lower body strength. It’s like forging your muscles and lungs in the fires of adversity, preparing you to tackle the toughest obstacles with unwavering determination.

Here’s the plan: seek out the steepest, gnarliest hill you can find—one that takes a solid 30 seconds to one minute to conquer. Then, summon every ounce of energy within you and sprint to the top at maximum effort. Feel the burn in your legs and the fire in your lungs as you power through each step

But don’t stop there. After reaching the pinnacle, take a slow jog back down the hill, allowing your body to recover and recharge. Take a moment to soak in the scenic view before you go for another round. Repeat this exhilarating process six to eight times, pushing your limits and embracing the challenge.

Now, if you’re new to hill training, safety should be your top priority. Choose a hill that offers a safe environment for your workouts, ensuring you have a solid footing and minimal risk of injury. As you become more accustomed to the demands of hill training, you can gradually seek out more challenging terrain to level up your strength and stamina.

Shoot for one session of hill training per week, and watch your lungpower soar and your lower body transform into a powerhouse of strength.

Long Runs with Bodyweight Exercises

Imagine yourself on a mud run course, the terrain stretching out before you like an epic adventure waiting to unfold. But here’s the thing: these mud runs can be demanding, stretching up to 10 miles or more. If you want to conquer the distance and tackle the obstacles like a true champion, it’s time to lace up and start incorporating some long runs into your training.

Research studies have shown that building endurance through long runs is essential for mud run success. It’s like laying the foundation for your stamina and resilience, ensuring you have the staying power to conquer the course without breaking a sweat.

So, before diving into serious mud run training, ask yourself this: Can you run pain-free for an hour at a time? If the answer is yes, then you’re ready to take on the challenge.

On the weekends, it’s time to hit the trails and embrace the freedom of an extended run. Aim to run for at least 90 minutes at an easy pace, allowing yourself to find your rhythm and soak in the beauty of nature surrounding you.

But here’s the twist: every 20 minutes, it’s time to push yourself even further. Stop and engage in a series of exercises designed to challenge your muscles and boost your muscular endurance.

As you pause in the midst of your run, you perform 20 lunge-steps, feeling the burn in your quads and activating your lower body strength. Then, you seamlessly transition into 20 push-ups, feeling your upper body come alive and gaining that extra edge of power. Next up, 20 air squats, strengthening your entire lower body and solidifying your foundation. And finally, the infamous 20 burpees, igniting your explosive power and pushing your limits.

Why incorporate these exercises into your long runs? It’s all about staying on the move in an exhausted state, mimicking the conditions you’ll face on the big day. By challenging your muscles and improving your muscular endurance, you’ll be better equipped to conquer the obstacles that lie ahead.

Run Outdoor

Mud runs are wild. So if you want to conquer the wild, you must train in the wild.

Research studies have shown that outdoor training enhances your control and adaptability in natural conditions.

Trails are your best friend in this muddy journey. They offer the perfect venue to simulate the race environment and train your body for the unpredictable. Picture yourself conquering muddy hills, feeling the adrenaline surge through your veins as you power through the cold morning air.

Embrace the challenges that come with wet clothes and wet shoes, for they mirror the real racing conditions you’ll encounter on race day.

By training outdoor, you’re immersing yourself in the very essence of mud racing. It’s like unlocking the secrets of the terrain, learning to navigate through its twists and turns, and forging a connection with the elements that can only be experienced in the great outdoors.

It’s about adapting to the ever-changing landscapes, where every step you take is a testament to your agility and resilience

Not only does outdoor training enhance your physical abilities, but it also nourishes your soul. It’s a chance to escape the monotony of indoor exercise and embrace the freedom of the wild.

Feel the earth beneath your feet, hear the rustle of leaves, and breathe in the fresh air that fills your lungs with vitality.

Nature becomes your training partner, inspiring you to push beyond your limits and discover the strength that lies within.

Total Body Strength For Mud Runs

Imagine yourself as a mud warrior, ready to conquer the treacherous obstacles that await you. Endurance alone won’t cut it—you need strength, agility, and a grip that can hold on tight.

Studies have shown that compound lifts are the key to unlocking your total body strength. These powerhouse exercises engage multiple muscle groups simultaneously, transforming you into a force to be reckoned with.

Picture yourself performing pull-ups, feeling the burn in your back and arms as you conquer the obstacle with ease. Imagine the satisfaction of completing push-ups, feeling your chest and triceps grow stronger with every rep.

Compound lifts like dips, standing overhead presses, bench presses, deadlifts, and squats will sculpt your muscles and prepare you for the challenges that lie ahead.

But strength alone is not enough—you need to unleash your inner athlete. Agility and athleticism are vital in navigating the obstacles with finesse and grace. Jump squats will have you leaping through the air, defying gravity as you conquer each hurdle.

Kettlebell swings will ignite your explosiveness, propelling you forward with unrivaled power. Box jumps will test your vertical prowess, while burpees will challenge your entire body, leaving no muscle untouched. Embrace these exercises as your secret weapons, honing your agility and athleticism to navigate the unpredictable terrain.

Don’t forget the importance of a grip that never wavers. When faced with obstacles that demand strength and dexterity, your grip becomes your lifeline. Engage in exercises that specifically target grip strength, such as kettlebell swings and other gripping exercises.

Feel your hands become like vices, capable of withstanding any challenge that comes your way.

With a solid grip, you can conquer monkey bars, traverse walls, and conquer ropes with ease.

The dynamic strength workout:

Five sets of 30 bodyweight squats, 30 mountain climbers, 20 push-ups, 20 lunges, 15 burpees, and ten pull-ups.

Take as little rest as possible between each move. Keep your heart rate firing throughout the session so you can build strength and endurance at the same time.

The agility and speed workout:

Three sets of 20 kettlebell swings, 20 box jumps, 20 med ball slams, 20 jumping burpees, and 20 jump squats.

Perform each exercise in a successive fashion. Rest for 30 seconds between each move and for two minutes between each set. Use weights that are challenging, but keep good form throughout the workout.

The total body strength workout:

Five sets of 10 back squats, ten bench presses, ten deadlifts, and ten chin-ups.

Back squats, bench presses, and deadlifts are performed at bodyweight. Take less than 30 seconds between each exercise and as much rest as you need between the sets.

Advanced Mud Run Bodyweight Routine

To simulate real-race conditions, try the following routine

• 10-15 military Push-ups
• Bear Crawl 15-25 yards
• 10-15 Squats
• 8-10 Pull-ups
• 10-12 Burpees with a jump
• 20 Spider Lunges

Repeat the set 3-4 times, depending on your fitness status and training goals. And always remember to start the workout with a decent warm-up and end it with the right cool down.

The weekly training plan 

• Monday – The total body strength workout
• Tuesday – Sprint workout
• Wednesday – The agility and speed workout.
• Thursday – Rest or short recovery run
• Friday – The dynamic strength workout
• Saturday – Long trail run or long run with bodyweight exercises
• Sunday –  Rest

Mud Runs  – The Conclusion

There you have it! If you’re serious about training for a mud run, then today’s post should be enough to get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep running strong.

David D.

Thinking of running your first marathon? Then you have come to the right place.

The marathon is a beast of a race and a difficult distance to master. It requires a lot of commitment, discipline, and time. This can crush anyone and is the reason so many runners gave up on their marathon goals early on.

But fret no more. My friend, I got you covered. It might seem hard, but you’ll get there sooner or later. It’s achievable!

In today’s post, I’m sharing a few training tips that will help you get the most out of your marathon training.

Build up to it

Having the right mileage base is the backbone of efficient and pain-free marathon training.

To be race-ready, aim to run four to five days a week with a minimum mileage of 20 miles before doing any serious marathon training.

What’s my best advice? Of course, work up to it as a newcomer to endurance by doing plenty of shorter distance events.

Once you have a few races under your belt, start serious training. Keep in mind that most marathon training plans range from 12 to 16 weeks.

Give It Three Months

Now you got the base. Keep in mind that there ain’t nothing as an overnight success. It takes time, patience, and lots of trial and error to get to where you want to go.

So how do you make sense of out it?

In general, you’d need to train for at least 12 weeks to be race-ready—especially if you’re a newcomer to endurance training.

The three-month period is long enough to safely build up endurance and conditioning, but not so long that your motivation will start to wane off.

So what’s the safest way to increase mileage?

That’s where the 10 percent rule comes in handy. Don’t force yourself even if you felt that you could do more. Abide by the “don’t bite more you can chew.”

Aim to gradually build your weekly mileage up to 40 miles over the three months leading up to race day.

Additional Guide – What’s The Fastest Marathon Time?

Fuel your Efforts

Proper marathon training isn’t just about the miles. You also need to get your diet up to speed.

The fact is, your nutrition is as much as important as your training plan.

To fuel your training, bulk up with high-carb, low-fiber foods (pasta, bread, grains, etc.).

Eat also plenty of good fats (avocados, oils, nuts, etc.) and lean protein (fish, meat, and chicken). Have more water and electrolytes; and more calories for endurance training.

Additional resource – Can you run a marathon on keto

Time Your Nutrition

Don’t ignore your post-workout diet.

Consume a carb-protein drink, such as a recovery sport shake within the recovery window—the hour following a workout.

Some example of good pre-run options includes a banana, bagel with peanut butter, or an energy bar.

I’d also recommend that you experiment with various types of fuel on your training days to see which ones work the best. Then choose to follow the same fueling strategy during the race itself.

What’s more?

Stay well-hydrated. Make sure also to drink plenty of water. Carry your water for long runs to keep you well hydrated.

Sidestep Injury

High mileage exposes you to injury. No matter how careful you are.

How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for It’s Okay. Proceed with caution.

What’s more?

Follow the 10 percent rule at all times, work on developing proper running form, and aim to build a strong to help you dodge injury and stay on track.

Build Your Long Runs

Whether you’re looking to finish your first marathon or want to pull off a sub-3:00 event, long runs are key.

Other sessions—recovery runs, marathon-pace runs, and speed work—are also important but not as vital as the long run.

Here’s why.

Long runs help your body adapt to extended periods of running. They simulate real marathon running conditions, which helps to physically and mentally prepare for tackling the 26.2-mile beast.

Once you’re a few weeks in, start building up your weekly long runs. These should be performed once a week, extending the session by a mile or two each week.

Your first step? Start with a distance that you can run with ease—say eight miles—and then progressively build it up.

On the third or fourth week, scale it back by a few miles so as not to risk injury or burnout.

For example, you might run 10 miles on Saturday, 11 miles the next, then 12 miles, and then ten again before moving to 13 or 14 in the fifth week.

So how long should your long run be?

According to experts, build it up to 20 miles a session, but at a pace at 60 to 90 seconds per minute slower than your goal marathon race pace.

Complete at least six long runs (about 20 miles each), the last of which should be roughly two to three weeks before the event—during the start of what’s known as the taper period.

Additional resource – Guide to Marathon Des Sables

Taper Right

The few weeks leading to your race day are most vital.

That’s why all good marathon-training plans have a “taper” period. During the period, you taper or reduce your training volume.

This latter phase of training helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry.

This is how:

• Three weeks out:Do your last 20-mile run three weeks before the marathon. Consider your last run as a “race rehearsal” for the event. Run it as if you are running a real marathon race and execute your nutrition and hydration plan, too.
• Two weeks out:Reduce your training volume to roughly 40 to 50 percent. Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
• One week before the event: Cut your mileage to one-third of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week. Make surethat you’re soreness- and pain-free in the three days before the event.

Beyond The Marathon

You just finished a few marathons and feel like you’re ready for more challenges? Go ultra.

These ultra beasts will push your body and mind to the breaking point. So only consider stepping in after competing in a bunch of marathons, obstacle course events, and other endurance races. Your inner game plays a huge role in ultra events. So be careful.

Note: If you have already crossed the finish line on some of these races, then congrats, and I urge you to email me because I really want to learn more about the training you went through in order to get ready for these crazy events.

1. 
   

   Marathon des Sables

Also known as “Marathon of Sands” in English, This crazy race takes place in the breathtaking Moroccan desert in North Africa and is one of the cruelest footraces on Earth. It’s also one of the well-organized multi-day endurance events in the world, but don’t worry, it’s not a death sentence, so it’s still within reach.

What to expect

The MDS is a 6-day race that will test your endurance as you make your way through a 154-mile hellish trek under some of the most inhospitable conditions on the planet. So this race is not really for the faint-hearted.

During the event, you have to run the equivalent of a full marathon each day of the race on the sand in hellish desert temperatures. Plus, it’s a self-sufficient race. So participants have to carry their own supplies and the necessary items for desert survival. Make sure you’re really ready for this so you won’t waste your money, or God forbid, get lost in the desert.

2. 
   

   The Jungle Ultra

The Jungle Ultra Marathon is a 140-mile race from The Andes to the Amazon. The racecourse consists of tough jungle trails, mountain roads, and village tracks as participants lead their way down from 10500 ft in the Cloud Forest to Amazon Jungle below.

What to expect

This endurance event will have you partake in a five-stage race covering roughly 140 miles through the humid and merciless Peruvian jungle, wetting your feet in 70 tropical rivers and streams before you reach the finish line.

It’s not all. You are expected to make it through the jungle while carrying your own supplies, a hammock to sleep in, and fight off hordes of hungry bugs and temperatures in the ’90s. MacGyver’s survival ability required.

3. 
   

   Badwater Ultramarathon

This is one of the grandfathers of the modern ultrarunning craze. This even goes way back to the mid-’70s, and it is, still, one of the toughest and most challenging footraces on earth.

What to expect

During the event, you will have to cover a 135-mile through Death Valley, the hottest spot in the U.S,  during July, the hottest month, so expect scorching temperatures over 125 degrees.

The race kicks off below sea level, then climbs up to 8,300 feet to the trailhead at Mountain Whitney.

4. 
   

   Antarctic Ice Marathon

People pay good money to compete and run in the Antarctic Ice Marathon, the only official marathon run on mainland Antarctica and is a member of the Association of International Marathons & Distance Races (AIMS).

Taking place at 80 degrees south, just a few hundred miles from the South Pole at the foot of the Ellsworth Mountains, the Antarctic Ice Marathon also is the world’s southernmost marathon.

What to expect

This is a truly Antarctic challenge with conditions comprising ice and snow, with average temperatures between 0 and -10 degrees F. Plus, the whole event takes place at an altitude of 2300 feet. Getting adapted to the heat changes is key for avoiding massive heat loss.

5. 
   

   North Pole Marathon

On the other side of the planet, the North Pole marathon has been recognized by Guinness World Records as the most northernmost marathon on earth.

What to expect

The North Pole marathon takes place at Russia’s Bareno Ice station in the geographic North pole and will have you running across Arctic ice on the top of the world. You’ll be mainly racing on 6 to 14 feet of ice— the only barrier between you and the salty Aortic ocean below—to complete 26.2 miles in one of the remotest parts on earth.

1. Hardrock 100

If you are into mountain races, then this one is for you. The Hardrock 100 takes place in San Juan, Colorado, and is held each July since 1992.

What to expect

The Hardrock 100 is the premier ultra mountain race, with an average altitude of roughly 11,100 feet above sea level, the highest point reaching over 14,000 feet atop Handles peak. The racecourse circles around the San Juan Mountain Range of southern Colorado.

During the event, expect to suffer from altitude sickness, with symptoms including headaches, dizziness, and a plethora of other trouble.

So it’s not, really, your typical 100-mile trail run. And what makes it extra hard is that you are expected to finish the whole course in under 48 hours. Otherwise, you would be disqualified. The route is already hard, plus racing with time. What a combo!

7. 
   

   Spartathlon

One of the most famous and grueling endurance events held annually in Greece since 1983.

What to expect

The Spartathlon is s a non-stop 153-mile that kicks off in Athena, Greece’s capital, and wraps up in Sparta, the legendary city.

The racecourse simulates the road that the Greek messenger Pheidippides ran in 490 BC to alert the Spartans and ask for help against the Persian army in what’s known as the battle of Marathon.

So you will be, lit really, taking on a legendary path and celebrating thousands of years of tradition.

What makes it this even really challenging is that you have only 36 hours to finish the course, so if you failed to make it to one of the 75 control points along the course, you are disqualified.

As a final note, keep in mind that the legendary Pheidippides died of exhaustion shortly after finishing the whole course himself.

Conclusion

Ain’t no mountain high enough. Ain’t no races long enough. Of course, once you feel up and ready to take on the challenge. The rest is just details (and paying for the hefty race fees).

It is still doable. Believe that someday you can compete in one of those. In meantime, prepare your best!

If you’ve problems sticking to your running routine, this post is ideal for you.

Running is good for you for many reasons—it boosts your energy, uplifts your mood, fends off weight gain, etc.

I can go on and on.

But here’s the tricky part. Logging the miles on a consistent basis is no easy feat.

Fret no more.

In today’s article, I’ll share with you a few tips and guidelines to help you establish a running routine that you’ll actually stick to.

Sounds great?

Let’s lace up and dig in.

Start Easy

The first time I took up running, I decided to run daily for an hour. But, as I have soon discovered, it was a big mistake.

Here’s the truth.

When you do too much too soon—whether it’s running, weight lifting, yoga (yes!), you’ll end up sore, injured, or burned out—not the makings of a great start, I daresay.

In fact, even you’re the most motivated person in the world, the go-hard or go-home attitude isn’t great for keeping momentum.

So, instead of shooting for the stars, think baby steps and build it from there.

How to Get Started

During the first few weeks, start with something you can do effortlessly—even if you’re severely lacking in both motivation and self-discipline.

For example, if you want to stick to your running routine, begin by jogging just for 15 to 20 minutes three days a week—it’s really that simple.

Once the “jogging habit” goes on autopilot, you can then gradually increase the length and intensity of training.

Doing so will definitely help you establish the exercise habit without hurting yourself.

The best way to get fit without getting hurt is to opt for the walk/run method.

Additional Resource – Here’s how to create a running plan

Have a Plan

I started running roughly 11 years ago, and if the practice has taught me anything is that planning is key to success.

After all, failing to plan is planning fail.

“But, David, I just want to run off a few pounds; I have not intentions to become a “serious” runner!”

I completely agree.

Just hear me out

Even if you’ve no racing ambitions, it’s a good idea to follow a planned out running schedule to help you stay consistent and safe.

Without a plan, you might risk increasing mileage too quickly, which definitely, will result in injury and disappointment.

The Plan(s) You Need

Here is the good news.

You don’t need a complicated plan.

At a minimum, aim for 140 to 160 minutes of exercise per week. That equates to roughly 30 to 45 minutes a day, four to five times a week.

A typical weekly training template involves running on Monday, Wednesday, and Saturday—covering 3/4/5 miles on those respective days.

Then cross-training—lift weights, do yoga, bicycle, swim, whatever—on Tuesday, Thursday, and/or Friday.

Sunday should always be a rest day.

If you’re looking for a thorough schedule, then give my C210K plan a whirl. Or try this 30-day beginner running challenge.

Stay Accountable

Plenty of people set goals, but far fewer are willing to do all it takes to turn their vision into a reality.

The fact is, simply setting goals, then writing them down is just one piece of the puzzle.

That’s why having some form of accountability is crucial.

When you’re accountable to someone other than yourself, it may help achieve more progress thanks to the power of peer pressure.

Knowing that those holding you accountable will be asking you for updates on your progress will help you stay motivated to keep running.

And science agrees.

Research has found that people who share their goals with others are twice as likely to achieve them as those who keep the goals to themselves.

How To Build Accountability

It’s a two-step process.

Firstly, set the right goal (we already talked about that), then be willing to let others help you achieve it.

Involve everyone around you. Good candidates include your partner, a family member, a friend, or even a pro such as a personal trainer or a coach.

Next comes the hard part.

Once you share your goals, keep track of your short-term goals and set a deadline, then schedule regular appointments to report back to your circle on your progress. Don’t forget to also monitor your recovery and the rest.

Set The Right Goals

Another critical key to sticking to running is setting the right training goals—as long as they’re within reach.

Otherwise, you’ll be setting yourself up for failure.

So, how to set the right running goals?

It’s quite simple: Set SMART goals. This method is incredibly helpful for building habits. It stands for Specific, Measurable, Attainable, Realistic, and Time-bound.

For instance, “I want to start running” is not a SMART goal.

“I want to be able to run for 30 minutes, non-stop, at a conversational pace by July” is more specific, quantifiable, and incorporates a deadline.

Once you set your goals, put them up in a prominent place to serve as a reminder.

Set Up Triggers

Most people rely on positive thinking and motivation for creating lasting habits.

However, this may not be enough.

Instead, I’d recommend that you also set up triggers.

Let me unpack this.

Triggers are a less-known secret to forming lasting habits—or breaking an old one.

Triggers are, basically, reminders—a place, time of the day, cue, etc.—that set off an automatic reaction to perform a task or activity.

In psychology circles, triggers are typically associated with bad habits.

For example, alcoholics have a number of triggers—stress, anger, social isolation, etc.—and whenever they experience one or a mix of these, they get the urge to drink—regardless of future ramifications.

Fortunately, triggers work very well for positive habits, too.

When the bond between the habit and trigger becomes strong, the habit will become automatic. The stronger the bond, the more embedded the habit.

Running triggers could be waking up in the morning, drinking coffee, finishing work, or anything you want.

For my trigger, I choose to drink coffee in the morning. When I do so, I know it’s time for my workout because I have habitually trained myself to exercise after my morning coffee.

Visual triggers are also ideal.

One trick I used to help me better stick with my running routine is to lay out my workout clothes next to my bed the night before a run.

This encourages me to work out and head out for a run even when I’d rather stay tucked in the comfort of the sheets.

Get Social

Social support can impact your commitment to stick to exercise, according to research published in the Journal of Behavioral Medicine.

Pairing up helps keep both of you motivated and accountable for maintaining the exercise routine.

It makes you less likely to abandon your exercise plan program.

Choose the right partner, though. Just because someone is your best friend, it may not make them a suitable partner.

Instead, look for someone who shares your fitness level and goals.

Another option is to join a fitness group at local gyms, like Yoga, martial arts, spinning, or CrossFit.

Or, at the very least, tell at least one other person about your new exercise resolution, then ask them to keep you accountable.

Reward Yourself

In psychology 101, if a stimulus, such as running, triggers a positive response, chances you’ll want to reproduce the feelings by doing it again—running in this case.

The more you reward good behavior, the more you encourage it.

Give yourself immediate rewards whenever you achieve a running goal or complete a set of planned runs.

How? Be systematic about it.

Create a running plan and have a reward attached to attaining a certain goal, be it running three times a week, completing eight 400-meter reps, or running a 5K under 30 minutes. You choose. But be careful with your reward system. Keep it as healthy as possible and not food-based.

Getting a new pair of jeans, going out with friends, having a hot bath, Netflixing your favorite show, etc.

Keep Track

To stick to your running plan, track your progress using a training log or journal. This not only helps you better understand your strengths and weaknesses but also provides an objective look at your training routine.

What’s more?

It also keeps you accountable for your action as you develop your new exercise habit. Again, accountability matters.

After each workout, note the following:

• Time and distance
• How you were feeling
• Comments about how you felt
• Approximate mileage
• Weather conditions
• Pre-run meal
• Calorie burn
• Sets performed
• And anything else relevant to your running routine.
• Weight loss—or gained
• Numbers on the scale
• Waist circumference measurements
• Food intake
• Eating habits and patterns
• Hydration levels
• Before and after photos

Make The Time

Lack of planning tops the reasons people fail to stick to exercise for the long haul. And as the saying goes, failing to plan is planning to fail.

As a matter of fact, you’re more likely to stick to your exercise routine if you have strategies to help you overcome obstacles.

That’s why I’d recommend that you prioritize exercise.

At the start of each month, sit down, grab a pen and a calendar, pick out the days you want to work out, then schedule them in advance.

Aim for 14 to 16 runs for an average month.

Then, once you’re done scheduling, keep your run dates with yourself ironclad, and don’t let other engagements interfere.

Said otherwise, make your exercise a priority, then rearrange your life around it.

You should also have plan B in case of unforeseen forces (think unscheduled meetings and bad weather)  you to cancel your session.

Make it as far as possible from your working hours but still within your productive window. Otherwise, you’ll always use your job or being tired as an excuse not to exercise. And that’s just bad.

Beat Boredom

Last but not least, one thing you need to beat to stick to your running plan is, plain and simple, boredom.

Other than injury and burnouts, boredom tops the reasons people give up on running. The key to beat this takes a lot of creativity.

You can make running fun in a lot of different ways.

Here are some ideas:

• Instead of running solo, pair up with a friend or co-worker. Misery, after all, loves company.
• Create a playlist of your favorite songs that you only listen to when you work out. Put it on shuffle mode, so you’ll discover more songs.
• Listen to a fiction audiobook and get lost in the story.
• Find a good podcast. My favorite is the Joe Rogan Show.
• Run somewhere pristine and beautiful. Enjoy the sights and sounds as you go.
• Make your running time your sacred time. Practice running meditation.
• Create a reward system in which you treat yourself to a treat whenever you reach a specific running milestone.
• Vary your routes and workouts
• Stay away from industrial or polluted areas.

The options are almost endless.

Regardless of what fun means to you, as long as it’s working, you’re good to go. This will help you stick with it.

Conclusion

There you have it! If you’re serious about sticking to your running routine, today’s guidelines should help get you started on the right foot. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.