Looking for some valuable advice on how to conquer the tricky challenge of running with hemorrhoids?

Well, you’ve landed in the perfect spot. Trust me, I’ve got your backside covered!

Now, let’s get real for a moment. Running with hemorrhoids can be an absolute pain in the, well, you know where. Those swollen, inflamed anorectal veins can make every step a painful reminder that life isn’t always fair. Sitting becomes a struggle, walking feels like tiptoeing on hot coals, and the thought of running seems like a distant dream. But fear not, my determined friend, because where there’s a will, there’s a way.

Are you ready to uncover the secrets of running with hemorrhoids? I know you are! And guess what? It’s totally possible to hit the pavement and conquer those miles, even with those pesky swollen veins. But first, you need to know what you’re doing. That’s where today’s post swoops in to save the day!

In today’s article, I’m going to unveil all the secrets to running with hemorrhoids. I’ll equip you with the knowledge, strategies, and guidelines you need to not only find relief but also prevent these pesky veins from ruining your running bliss. Consider this your personal roadmap to success, specially designed for those facing the hemorrhoid hurdle.

Ready? Let’s get going.

What Are Hemorrhoids?

Alright, let’s dive into the fascinating world of hemorrhoids and unravel the mystery behind these pesky little buggers!

Picture this: your rectum is like a bustling neighborhood, and within it, there’s a group of veins that are just a little more sensitive than the others. We call them hemorrhoids. They’re like the varicose veins of the rectum, and they can cause quite a commotion, especially for us runners.

So, here’s the deal. Hemorrhoids are these swollen, weakened veins that form lumps of tissue inside the rectum. Think of them as the cushions of vascular tissues in your anal canal, working hard to provide support and comfort. But just like the varicose veins you may have seen on legs, these little vessels can become overwhelmed under pressure. And boy, can they make their presence known!

Pain, itching, and even bleeding are some of the delightful symptoms that hemorrhoids bring to the party. And let’s be honest, as runners, the last thing we need is an unwelcome guest in our rectal neighborhood causing a ruckus. But fear not, my friend, because we’re about to equip you with the knowledge and strategies to tackle these annoyances head-on.

Here’s a mind-boggling statistic for you: surveys have shown that a whopping 70 to 80 percent of adults in the U.S., both men and women, will experience hemorrhoids at some point in their lives. That’s right, it’s like a secret club that most people are unwittingly a part of. But here’s the good news: hemorrhoids aren’t typically dangerous or life-threatening. And here’s an even better news flash: they’re not contagious! Phew, we can all breathe a sigh of relief there.

Internal Vs. External Hemorrhoids

Just like a rollercoaster ride, hemorrhoids come in different levels of intensity, and we’re here to take you through each thrilling stage!

First up, we have the first three stages of hemorrhoids, also known as the undercover agents of the rectal realm. These sneaky fellows hide away, not visible to the naked eye. But don’t be fooled, they might decide to make a grand entrance and show themselves outside the anus, leaving behind traces of blood on toilet tissue or in your stool. It’s like their secret code, a signal that they’re up to no good.

Now, here’s an interesting tidbit: internal hemorrhoids, even though they may not be painful at first, can be quite mischievous when it comes to bleeding, especially when you’re out there pounding the pavement or engaging in high-impact activities. They love to make a grand spectacle, reminding you of their presence with each stride you take.

But wait, there’s more! Enter the fourth stage, the external hemorrhoids. These are the rebels that you can see and feel, hanging out around the opening of the anus like uninvited guests at a party. They bring along a whole entourage of discomfort, including pain, itching, swelling, and bleeding. Oh, and let’s not forget the mucus they like to leave behind as their calling card. They’re the troublemakers of the bunch, causing a real ruckus, especially when you’re trying to enjoy a peaceful run.

Here’s the thing: if you neglect these external troublemakers, they can become real troublemakers indeed. They have a knack for forming blood clots, turning a simple annoyance into a potential medical emergency. That’s when you might need some expert intervention to prevent further complications and ensure your running adventures remain worry-free.

Additional guide  – How to run with seasonal Allergies

Hemorrhoids Symptoms

As runners, we’re no strangers to aches and pains, but when it comes to those pesky hemorrhoids, how do we know if we’re dealing with the real deal? Let’s dive in and unravel the clues, shall we?

First off, let’s talk about internal hemorrhoids, the masters of disguise. These crafty fellows like to keep things low-key, but they do leave behind some telltale signs. One of their favorite party tricks is bleeding during bowel movements. It’s like their secret code, a subtle hint that they’re up to something.

But wait, there’s more! These sneaky internal hemorrhoids might decide to take center stage and prolapse or protrude to the outside when you least expect it. That’s when you might experience some discomfort and pain, like an uninvited guest overstaying their welcome.

On the flip side, we have the external hemorrhoids, the rebels of the rectum. They’re not ones to shy away from making their presence known. If you’re dealing with these troublemakers, you might encounter a whole range of symptoms. Picture this: pain or discomfort, a bit like an annoying itch that just won’t go away.

They also have a flair for dramatics, so don’t be surprised if you witness some bleeding or notice some anal swelling. And let’s not forget the irritation and itchiness they bring along, like a mischievous prankster trying to disrupt your peace. Plus, these external troublemakers have a stubborn streak—they refuse to be manually reduced, making it even more frustrating to deal with them.

Additional resource – Running with osteoarthritis 

Causes Of Hemorrhoids in Runners

When it comes to the root causes of hemorrhoids, it’s like navigating through a maze with multiple pathways. One prominent theory that has made its way into the medical literature points to factors such as constipation, straining during bowel movements, and even prolonged sessions on the porcelain throne. These can all contribute to a disruption in the delicate balance of blood flow, leading to the dreaded swelling and inflammation of those pesky veins.

Now, here’s where things get interesting for us runners. The culprit that often sneaks into the spotlight is none other than dehydration, that sly thief of bodily fluids. Picture this: as runners, we push our limits, pounding the pavement with every stride. But if we neglect to replenish our water stores, chronic dehydration creeps in, leaving our bodies parched like a desert.

And what happens when we don’t have enough water flowing through our systems? You guessed it—constipation takes center stage, starring as the villain in this tale. With hard stools that require Herculean efforts to pass, we find ourselves straining, unknowingly placing extra pressure on those innocent hemorrhoids.

But wait, there’s more! The cast of characters behind hemorrhoids doesn’t end there. Research has uncovered a motley crew of culprits. Frequent bouts of diarrhea can throw a curveball into the mix, wreaking havoc on the digestive system.

Weight gain and poor digestion join forces, casting shadows on our gut health.

And let’s not forget the role of diet—a protagonist or antagonist, depending on our choices.

Genetics play their part too, as our DNA whispers secrets that may make us more susceptible to these unwanted visitors.

For some, the chapters of pregnancy and childbirth add their own twists and turns to the hemorrhoidal tale. And as we age, the plot thickens, with the passage of time becoming a contributing factor. Oh, and let’s not overlook the importance of the poop position—a seemingly insignificant detail that can make all the difference.

Can Running Cause Hemorrhoids?

In the realm of running and hemorrhoids, it turns out that running itself is not the villain. No, no, my friends, running is actually a hero in the battle against those swollen blood vessels.

When done in moderation, physical activity like running can be your trusty sidekick, aiding in colon health and helping you maintain a healthy weight. It’s like having a superhero protecting your backside from the clutches of hemorrhoids.

But wait, there’s more to this story. If you find yourself straining like there’s no tomorrow during your bathroom visits, constantly battling chronic dehydration, munching on a low-fiber diet, or even having a family history of hemorrhoids, then the plot thickens. These factors, combined with your hardcore running regimen, could potentially create a perfect storm, paving the way for those unwanted hemorrhoids to make their grand entrance.

Now, let’s talk about the unfortunate scenario where you’re already grappling with those pesky piles. If you’re in that boat, lacing up your running shoes and hitting the pavement may not be the most pleasant experience. You see, running is like a mischievous trickster, a high-impact and repetitive activity that can wreak havoc on your perianal skin and delicate hemorrhoidal tissues. It’s as if every step sends a jolt of discomfort through your nether regions, intensifying your pain and making you wish for smoother trails.

But hold on, my fellow runners, there’s a silver lining. While running may temporarily exacerbate your hemorrhoid-related symptoms, it doesn’t mean the condition itself will permanently worsen. Think of it like a passing storm, where the rain may pour a little harder for a while, but eventually, the skies will clear. So don’t be too quick to hang up your running shoes just yet.

Can You Run With Hemorrhoids?

First things first, let’s get one thing straight. Running itself doesn’t bear the blame for causing hemorrhoids. However, it’s important to note that any high-impact exercise that aggravates those pesky swollen blood vessels can prolong your road to recovery.

And let’s be honest, my fellow runners, the sooner we heal, the faster we can lace up our shoes and return to the bliss of logging those satisfying miles.

Now, here’s the crucial part: You need to be mindful and not exacerbate your condition by going full throttle with your running routine. Listen closely to what your body is telling you. If your hemorrhoids are causing you discomfort or pain that’s beyond what you can tolerate, it’s time to hit the brakes and give yourself some well-deserved rest. Think of it as a pit stop on your running journey, where you can take the time to heal and recharge before hitting the road once again.

If your symptoms are mild and manageable, running with hemorrhoids should be a walk (or rather, a run) in the park. In fact, for many runners, engaging in their beloved activity while dealing with this condition poses no significant harm.

However, let’s not disregard the warning signs along the trail. If you experience extreme pain and discomfort while running with hemorrhoids, it’s crucial to listen to your body’s distress signals. Don’t push through the agony, my friends. It’s essential to prioritize your well-being and give yourself the time and space needed for healing.

Additional resource – Salt tablets for runners

Treating Hemorrhoids in Runners

First things first, let’s establish a crucial fact: Hemorrhoids don’t exactly “heal” in the traditional sense. They have their ups and downs, much like the undulating terrain we encounter during our runs. But fret not, my resilient friends, for we have tools at our disposal to manage and alleviate the discomfort.

When it comes to treatment, the approach you take depends on the severity of your condition and the extent of the damage. But let’s start with some fundamental lifestyle adjustments that can make a significant difference in your battle against hemorrhoids..

Medication

As runners, we understand the importance of choosing the right gear for the job. Similarly, selecting the appropriate over-the-counter medications can help alleviate the discomfort caused by hemorrhoids.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen or Tylenol can be a runner’s ally in soothing the pain and reducing inflammation. However, it’s important to note that painkillers may only mask the symptoms temporarily, so anti-inflammatories are often recommended.

But wait, there’s more! In our quest for relief, you have a range of other solutions to explore. Ointments, suppositories, and pads come to the rescue, offering potential relief for the affected area. Look for salves containing witch hazel or hydrocortisone, which have a reputation for soothing itching and pain.

Rubber Band Ligation

When all else fails and the home remedies have left you yearning for relief, it might be time to consider this intriguing option, carried out by a skilled doctor. Picture it as a strategic maneuver in the battle against hemorrhoids, designed to cut off their blood supply and bring about their ultimate demise.

In this “non-invasive” procedure, a tiny rubber band takes center stage. It slips around the base of the hemorrhoid, constricting its blood flow and leaving it no choice but to surrender. It’s as if we’re tying a knot to prevent an escape route, sealing the fate of those troublesome piles.

Now, here’s the interesting part: Over the course of a few days, the banded hemorrhoids, deprived of their life force, begin to wither away. It’s like watching the leaves of a once-mighty tree shrivel and fall to the ground, bidding farewell to their existence. This natural process allows the body to eliminate the remnants of the hemorrhoids.

But let’s not sugarcoat the truth. This procedure may come with its share of discomfort and bleeding, like unexpected potholes along our running route. Some cases experience these side effects two to three days after the procedure. It’s crucial to keep in mind that while the majority of cases proceed smoothly, severe complications are rare but can occur.

Once the procedure is complete, it’s time for the crucial after-care phase. Just as we adjust our training and recovery routine after a challenging race, a drastic diet change may be in order to support the healing process. This dietary shift aims to prevent irritation in the affected area, much like a gentle breeze soothing a tender wound. Hard stool is the nemesis here, so we must be mindful and take measures to ensure a smoother recovery.

Additional Resource – Your Guide To Runners Nipples

Consult Your Doctor

If despite your best efforts, those pesky symptoms just won’t quit, it’s time to pick up the phone and reach out to your healthcare provider. Remember, we’re talking about prolonged discomfort and, most importantly, any form of excessive or profuse rectal bleeding. That’s the moment to hit the brakes and seek guidance.

Why is this step so crucial, you might wonder? Well, let’s consider the bigger picture. While hemorrhoids themselves typically aren’t life-threatening, there’s a chance that your symptoms could be a sign of something more serious lurking beneath the surface. We don’t want to play a game of chance when it comes to our health, right?

In such situations, it’s wise to consult a specialist who focuses on colon and rectal health. Think of them as the seasoned captains navigating the treacherous waters of gastrointestinal issues. They possess the knowledge and expertise to identify any potential red flags and guide you toward the most appropriate course of action.

One of the reasons it’s essential to consult a specialist rather than a general practitioner is because, in rare cases, hemorrhoids can evolve into a more advanced and serious condition, such as colon cancer. Now, we don’t want to go down that road, do we? By proactively seeking the advice of a specialist, we can address any concerns early on, ensuring the best possible outcome.

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Additional Resource – Your Guide To Joggers Nipples

Running With Hemorrhoids – The Conclusion

There you have it!

If you’ve ever suffered from hemorrhoids while running but wanted to keep your running routine on the go, then today’s article should have provided you with enough answers and guideposts on what to do.

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

In the meantime, thank you for dropping by.

Have a painless run!

David D.

Whether you’re training for your first 5K or for a new personal record, your pacing strategy can make the difference between failure or success

One simple yet very reliable strategy is the negative split. Performing them is one of the best ways to build your aerobic base and endurance, which is more critical at events like the half marathon and marathon.

Would you like to learn more about how to practice this strategy in your training? Then keep on reading.

In today’s article, I’m going to share with you the full guide to negative splits without any technical jargon or complicated non-sense.

In short, I’ll look at:

• What are negative splits?
• The benefits of negative splits
• The downsides of negative splits
• How to incorporate them
• How to practice negative splits
• How to follow a negative split on race day
• And so much more.

Sounds great?

Let’s get started.

What Is Negative Split?

Keeping a steady pace during a race is tricky. Competition, terrain variability, elevation changes, and weather conditions can all impact your running speed.

That said, and most experts would agree, negative splits are an unfailing pacing strategy in virtually every racing scenario—or whenever trying to improve your running times.

In fact, by design, negative splits are an advanced tactic that can guarantee a fast finish time.

So what are negative splits? And why should you care?

First things first, let’s start with the basics.

A split in the running world refers to the time it takes to complete a certain distance.

Are you still confused? Then simply break down your run into two or three more equal-distance portions. A split refers to the time needed to complete one of those segments.

So what does make a split negative?

In essence, a negative split refers to running the back half of a run or race faster than you ran the first half. You run slower in the first part, then speed up in the second half.

This can mean 10 seconds faster or five minutes faster, but most runners would stick to an even pace through most of the race then gradually speed it up as they get close to that finish line.

For example, if you run a half marathon with 10K splits of 55:15 and 54:45 for 01:53:40 (including the additional sprint to the finish line), you have just run a negative split as the second portion of the race is faster than the first.

By doing this, you save a lot of power, endurance and feel like you have more energy during the race.

Additional Resource – Here’s how many miles should a beginner run

What Are Positive Splits?

As the name implies, a positive split is the opposite of a negative split. When you do a positive split, you actually run the second half of the run/race slower than the first half.

This strategy is helpful if you’re want to stay consistent while running, especially if you’re tackling a really hilly course with lots of elevation changes and/or terrain variability. But again, it may not work for everyone.

What Are Even Splits?

Again, this is simple. An even split involves keeping a consistent pace throughout the entire run/race. This means running the two halves of a race—or a run—in the same amount of time.

For example, if you want to run one mile on a standard track in 4:48, you’d have to run four 72-second laps, with each lap counting as a split to achieve this goal.

This is a common goal among beginner racers in virtually all distances.

Unfortunately, all it takes is a bit of distraction, fatigue, or a tiny problem, and your even splits are ruined. Unless you can keep that even pace throughout, this strategy may prove futile.

The Benefits of Negative Splits

As you can already tell, negative splits have a lot to offer.

Let’s discuss a few of the perks.

Warm Up Properly

Kicking up your runs at a slow pace allows for your muscles and joints to gradually warm up, which may help avoid injury and ensure optimal performance.

Find True Pace

One of the most common mistakes runners make is rushing out of the gate during a race.

For this reason, determining your true pace helps set a realistic time goal for your next run/race.

Figuring out your “true pace” is key, especially when running for an extended period. By doing a negative split, you’ll start your session at a conservative pace then speed it up in line with your current fitness level.

Ensure Good Speed

Negative splits, by definition, involve running the latter portion of a race faster than the first half—as long as you stick to a realistic pace.

That’s why if you plan them right, you’ll, consequently, conserve your energy and be able to run your fastest race.

It also reduces the risk of slowing down as the race drags on.

Additional resource – How many miles is a half marathon

The Downside

As in everything else in life, negative splits are not the answer to all of your running race prayers.

One downside is the fact that negative splits do not work on all race distances/courses.

For example,  a racecourse that kicks off downhill and finishes with a drastic elevation gain may require a positive split, in which you run at the end even effort.

How To Execute A Negative Split

While it’s easy to say, “run the second half faster than the first,” it’s actually much more challenging to put it into practice.

In fact, Practicing negative splits is tricky, especially in the midst of a race when your adrenaline is soaring and other runners begin to outpace you.

To get the hang of it, you’ll need to follow a proper training plan and practice negative splits as often as possible.

Practice makes perfect, after all. And it’s what you need to ensure that you get used to the experience of performing a negative split so you can easily follow the strategy on race day.

The Step By Step Guide

First, begin by figuring out your goal pace goal, for example, 10K race pace, or simply a pace you can keep up.

During the first few miles, focus on saving up your energy by running 20-30 seconds per mile slower than your goal pace. Don’t focus too much on speed.

During the first third, focus on saving energy by running 10 to 30 seconds per mile slower than your goal pace.

As you near the middle third of the race, kick it up a notch to a realistic pace that you can keep up for the remainder of the race.

Once you reach the final stretch of the race, use any remaining energy and run as fast as possible. Shoot for 20 to 30 seconds faster than your goal pace.

For instance, if you’d like to negative split a half-marathon, and you feel confident you can finish it in precisely two hours, aim to run the first half in roughly 61-63 minutes. Then, on the second half, aim to finish it within 57-59 minutes.

Now let’s look at some ways by which you can start adding negative splits into your training.

Steady Runs

Steady runs, anything from two to six miles at a steady effort, should be negative splits all the time, even if you don’t have any specific racing goals.

Here’s how.

Break your session into three thirds.

For example, if you’re running for 45 minutes,(1) jog the first 10 minutes at an easy pace, (2) run the middle 20 minutes at a medium-fast pace, then (3) the last 15 minutes as fast as possible for the remaining duration.

This will definitely guarantee a negative split run which helps your body practice what it’s like to finish faster than the start.

Progression Run

Another way to practice negative splits is to do a progression run, which is gradually increasing your pace throughout the session.

Here’s how.

Start slower than you have to, then increase the pace in increments (every mile or so) until you’re running as fast as you can in the final mile. This is an ideal strategy to help teach your body and mind how to speed up on tired legs, which inherently translates to a faster finish time.

Here’s a simple six-mile workout.

• One mile at an easy pace
• One mile at marathon pace
• One mile at half marathon pace
• One mile at 10K pace
• One mile at 5K pace
• Five minutes jog/walk as cool down.

Interval Training

The best way to practice negative splits by doing interval workouts.

For example, if you’re training for a 5K, perform 10 X 400m at your desired speed, along with a one-minute break after each interval. Your goal is to get run each interval a little bit faster than the previous one until you’re running the last one as fast as you can.

Here’s is a sample session:

• Start with a 10-15 dynamic warm-up. Here’s how.
• Perform 8 to 10 400-meter with 60 to 90 seconds of rest between each interval.
• Finish with a 10-minute cooldown.

Here’s another variation

Example one–  10 X 400-meter reps with a one-minute rest break.

• Run intervals 1 to 4 five seconds slower than your goal pace.
• Run intervals 5 to 8 at your goal pace
• Run the last two intervals 5-10 second faster than you goal pace.

Example Two – 8 X 800-meter with 90 seconds break.

• Run intervals 1 and 2 five seconds slower than your goal pace.
• Run intervals 3 to 5 at your goal pace
• Run the last three intervals at 5-10 seconds faster than your goal pace.

The Long Run Negative Split

Long runs are another suitable workout for negative splits, especially when training for a long-distance race, such as a marathon.

And it’s really simple.

Start slow and steady, then settle into a comfortable pace. Complete the first 60-70 percent of the session at an easy, conversational pace. You should be able to recite the pledge of allegiance without panting for air.

Then, gradually pick up the pace for the last quarter until you’re running at your 10K pace or a little bit faster.

For example, if you’re running for two hours, run the first 80 to 90 minutes at the easy pace, then pick up the pace over the last 40 to 30 minutes of the run.

Beginners Runner Guide To Negative Splits – The Conclusion

Most running coaches and experts emphasize the importance of protecting a good pacing strategy for the optimal racing experience.

As you can tell by now, I’m a big fan of the negative splits, and I believe it’s the ideal way to pace on race day.

You just need to practice it more during your training so you can set realistic expectations and learn how your body reacts to the pace.

The rest is just details, really.

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.

Cross country running is no easy jog in the park—you need to ready for anything in your path.

Rocks, roots, steep inclines, streams, and adverse weather can all be challenging but fun “complications.”

Training properly for a cross country event will give you the endurance, agility, and strength needed to reach your full performance potential.

In today’s article, I’ll spill the beans on cross country running and why so many enjoy it.

I’m also sharing a few tips on how to get started with cross country running and how to make the most out of it.

Sounds exciting?

Let’s lace up and dig in.

What is Cross Country Running?

Also known as XC running, cross country running is a form of racing that takes place in open-air, natural environments and seldom run along paths or roads.

From obstacle to jump over, steep hills, and slippery muddy descent, cross country running offers a broad range of challenges that will literally keep every runner on their feet.

What’s more?

Cross-country events take place in all sorts of weather conditions, which can drastically impact performance.

These include rain, snow, wind, ice, hail as well as heatwaves. In fact, cross-country events are seldom canceled because of adverse and bad weather.

XC running races are held during the fall or winter months, and many runners, recreational and elite alike, use the sport as means for improving endurance and staying fit throughout the cold months.

The Distance Of Xc Running Events

Just like other races, XC running varies in distance and will typically depend on the age group, but typically the distances from 4km to 12km.

Some of the most popular XC running events include:

The annual World Cross Country Championships

• NCAA Cross Country
• Cross Country Championships
• The English National Cross-Country Championships

The History

Cross country events trace their history to the 19^th century in the form of an English game called “hard and bounds” or “the paper chase.”

English schools began holding competitions in cross country running as far back as 1837, then on the 7^th December 1867, the national championship was held for the first time on Wimbledon Common in south-west London, then the first international one took place in 1903 at Hamilton Park Racecourse in Scotland.

Not long thereafter, cross country running made its way to the Olympic Games in 1912, becoming a popular event for the games.

But the sports didn’t fare well in the Olympics.

A Disaster of Olympic Proportions

At the 1924 Paris Olympics, a devastating heatwave during the race resulted in only 15 of the 38 participants reaching the finish line.

Eight of those ended up needing serious medical help.

Jose Andia and Edvin Wide were both reported dead (but the reports of their demise were actually exaggerated)  while the medics spent hours trying to locate the participants who fainted along the course.

In fact, one of the competitors started to run tight circles after reaching the stadium until he knocked himself unconscious while another collapsed a few meters from the finish line.

Although the fatality reports were unfounded, the public was so horrified at the conditions of the race that Olympic officials ruled to ban cross country running races from future games. Things may change in the upcoming Olympic event but fingers “crossed.”

For more on the history of cross country running, check the following articles:

• The Origins of Cross Country
• Cross country running
• A Brief History on Cross Country Running
• A Brief History of Cross Country

Additional Resource – Here’s how many miles should a beginner run

When Is Cross Country Season?

Cross country running races normally take place during the autumn and winter season, usually held from early October up until February and early March.

Not Easy

X-C running is no joke. In fact, it’s one of the most challenging events out there.

The sport isn’t just about the competition between you and other runners.  You also need to overcome mother nature as you make your way through slippery roads, steep hills, technical terrains, and everything in between.

All of these challenges conspire to constantly disrupt your rhythm and throw you off your footing much more than your typical race on a flat, predictable surface.

That’s why you’ll need specific cross-training training to make it through over the variety of surfaces unscathed.

Beginner Cross Country Running Tips

Now that you know a thing or two about XC running, the question is, how do you actually train for one?

Let’s find out.

How Train For Cross Country Running

As previously explained, typical XC running events range from 4 to 12 kilometers.

All these distances are primarily aerobic, meaning if you go off the gate too fast, you’ll run yourself into the ground in the latter portions of the race. Few things are as bad as being passed by runner after the next over the last part of a cross country event.

That’s why to run your cross country race, make sure you’ve enough endurance to run well over a distance of 6.2 miles. This is a key factor in cross-country success.

Crush Hills

One of the most challenging aspects of cross country running is how much up and down is involved in the race.

Although the typical XC running events aren’t long, the constant up and down is involved in the race can be tricky.

That’s why simulating these conditions before the race will better prepare your body and mind for the event.

How? Quite simple –train on hills. Doing hill work—either hill sprints or uphill endurance running—is one of the best ways to get your body used to the changing pace of an XC running event.

Even if you hate hills, incline training is key to building country running specific speed, strength, and endurance.

Here’s a sample workout to try out.

Locate a hill of no more than 400 to 600 meters in length, preferably on a softer surface off the asphalt.

Next, following a dynamic warm-up on a flat surface, run the uphill portion at a sustainable yet challenging effort, focusing on being fast and efficient, Then jog down for recovery.

Repeat for a minimum of 6 to 8 reps, depending on your fitness level and weekly mileage, then finish with a 10-minute slow jog.

For more on-hill training for runners, check my guide here.

You can also work on improving your form by doing agility ladder drills.

Your Running Shoes

To properly train for and run a cross-country race, make sure you have proper footwear.

Picking the proper pair is key to reduce your injury risk while subsequently improving your performance.

Runners who compete in X-C races usually used spiked shoes. These shoes are specifically designed to offer traction and grip on all sorts of surfaces and terrains.

What’s even better?

Get yourself a pair of proper X-C running shoes. These are designed to be more robust and versatile than track spikes and usually have better grip and traction.

I’d recommend visiting the nearest running store to get the needed shoes. You can also check out online shopping websites that also offer great cross-country running shoes.

Additional resource – How to choose running gloves

Cross Country Running Tips For For Beginners – Conclusion

Giving cross country running isn’t that hard. All you need is the right mindset, a reliable training plan, and the right gear. The rest is just details.

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

In the meantime, thank you for dropping by.

Keep training strong.

David D.

**This is A guest Post by my friend Alina Boska ***

To achieve holistic development, young athletes combine sports and higher education. In order to pursue a top-quality degree, many of them decide to study and train in the United States. Some runners believe that American universities can empower them for their future role in society at the end of their competitive period in sports. What’s more, the US institutions often offer flexible academic programmes and financial support to athletes. Typically, these perks are defined in individually negotiated agreements. Hence, student-athletes from all over the world get great opportunities for pursuing a successful dual career.

However, international students face some challenges trying to combine sports and education in the United States. Read about them below!

Cultural shock

No matter where you come from, you will be immersed in a different culture after your arrival in the United States. For sure, some people’s habits and customs will not be the same as in your home country. Besides, they may even seem weird or unacceptable to you. Chances are, you will experience intense negative feelings because of that. Psychologists say that most students from abroad struggle with homesickness and irritability.

To reduce your immigrant stress, you should first be aware of the main cultural differences. For example, you should learn about teacher-student relationships before coming to the United States. Note that they are rather informal there compared to the Asian and European education systems. It’s also important to start making new friends as soon as possible. Be open to your fellow international students to build a support network and find a safe place to share your experience in the United States.

Academic workload

It can be extremely difficult to focus on your school work when you have regular training sessions. As a runner, you must practice really a lot to achieve your sports goals, which interferes with the study process. Even the best colleges for students who want to start running professionally have very intense learning plans. The US professors always assign pretty much homework to give comprehensive knowledge to students. This a blessing and a curse for students at the same time. On the one hand, they get a great education and increase their chances to make a successful career. But on the other hand, the combination of learning and training exhausts them.

Many students think it’s impossible to find the solution to this problem. However, there is something to do about it. First of all, it would be great to talk to professors during their office hours. You can ask them for additional guidance and support. Also, you can turn to the services that help students with their homework. For example, if you were assigned a complicated term paper or an essay, you can check https://gradesfixer.com/free-essay-examples/immigration/ that contains hundreds of tips and assignment samples for students. This website also offers help of experienced writers that can complete your home task within the deadline you set for them.

Financial difficulties

As you might know, college tuition fees in the United States are quite high. Studying at private school usually costs “an arm and a leg” even for athletes who get a discount for their sports achievements. According to the statistics presented by CollegeData.com, an average budget for a private college is approximately $47,800 per year. This doesn’t include the cost of health insurance, which is quite expensive for students from abroad. Also note that as a runner, you are at risk of frequent injuries, so you might need medical help from time to time. Hence, before you arrive in the United States, you should thoroughly count your future expenses.

To ease your financial difficulties, you could check scholarships available for athlete students in the United States. Athletes may also benefit from grants and generous student loans. There are plenty of options for talented students, so you will probably find something that fits your needs. You can turn to your university’s financial aid office and ask for help with the application process. This way, you are more likely to get money for covering your education and living costs.

Final thoughts

Being an athlete and a student at the same time is not easy. Both roles impose a lot of challenges for young people. Especially, if you come to study in the US from abroad, many additional difficulties are inevitable. They include cultural shock, money issues, and heavy workload. However, there are some effective solutions for each of them. Hopefully, this article provided you with valuable ideas on how to make your student life easier.

Author’s BIO

Alina Boskar works as an academic writer at one of the leading assignment services in the United States. She helps students complete their assignments and achieve success at college. As a big fan of sports, Alina spends most of her free time doing exercise in the fresh air. She believes that it is beneficial for both body and brain.

When I first started running, I thought tracking running metrics on my running watch was overkill—just a bunch of numbers.

But once I began paying attention to stats like training load, ground contact time, and vertical oscillation, I realized they could completely change how I trained.

Let’s get into the details of how you can use these metrics to enhance your running form, efficiency, and overall fitness.

Training Load

If you’re training hard regularly, your fitness will probably improve. But if you take too much time off, your performance might start slipping. That’s fitness adaptation for you.

So how do you know if you’re doing it right? Enter training load.

This metric tracks the overall strain of your workouts, using heart rate data to measure how much stress you’re putting on your aerobic system during and after your runs.

This data gives you a personalized recommendation on when to scale back or push a bit harder. It’s all about finding that sweet spot for optimal training.

Tracking this metric changed my approach: I’d go out every day, push myself to the max, and then wonder why I’d feel so wiped out.

I remember one day my watch practically yelled at me to take it easy after a brutal interval session.

Naturally, I ignored it, thinking I knew better, and went out for a long run. Rookie mistake! I ended up with a calf strain and a week on the sidelines.

Now, when my watch says rest, I take it seriously—it’s made a big difference.

Ground Contact Time

If you’re struggling with injuries, ground contact time might offer some clues.

GCT measures the time each foot spends on the ground while you’re running. A longer ground contact time is generally correlated with an inefficient running economy. Lowering your ground contact time may improve your running efficiency and help prevent injury.

I’d been dealing with persistent knee pain a few years back, and it was driving me crazy. I tried changing shoes, adjusting my pace, even taking a break, but nothing seemed to help.

Eventually, I started tracking my GCT, and it turned out my left foot was lingering on the ground way longer than my right—it was a form imbalance I’d never noticed.

After working on strengthening my weak side and shortening my stride, the pain finally disappeared.

If you want to lower your GCT, try focusing on a quicker cadence and shorter stride. Think of it as taking ‘ninja steps’—light, quick, and stealthy.”

Vertical Oscillation

Vertical oscillation measures how much your upper body moves up and down as you run.

Ideally, you want to minimize this “bounce” to reduce energy waste. If you’re bouncing too much, that energy isn’t helping you move forward—it’s working against you.

Let me explain.

When running, your ultimate purpose is to propel your body forward and keep moving in a horizontal direction. Not up. Gravity speed isn’t going to change anytime soon.

I hope this makes sense since by lowering vertical oscillation you might reduce energy waste, gravitation friction, and improve running economy. That’s a bunch of good things if you ask me.

Excessive vertical oscillation may also indicate that your form is breaking down. Thus, you can use this feature to monitor how your form deteriorates and how long it takes to go south, even if the goal pace is maintained.

To keep vertical oscillation low, work on shortening your stride length and imagine balancing something on your head to keep your movement steady. Exercises like squats and jumps can help strengthen your core, glutes, and hamstrings—all essential for better running form.

I used to think a little bounce was normal, part of the rhythm. But then I saw a race video, and it was a wake-up call. I was bobbing up and down like I was on a pogo stick!

So, I started working on minimizing that ‘bounce’ by imagining a low ceiling I had to duck under. After a few weeks of working on it, I could feel the difference in how steady and efficient my runs became.

Vertical Ratio

Vertical ratio measures your running efficiency by comparing your vertical oscillation to your stride length.

I know this sounds a little bit technical but just bear with me.

A lower vertical ratio means a smoother run with less energy lost to bouncing—imagine gliding over the pavement!

On the other hand, by lowering the amount of time your body travels vertically, you can improve your efficiency and speed down the road.

To improve your VR, I’d recommend either (1) increasing your stride length. Instead of reaching over on each step to cover more ground, try applying more power off the ground.

Or (2) reduce your vertical oscillation by landing on your forefoot and adding a “bounce” to your strides.

Heart Rate

Heart rate (HR) is one of the best ways to gauge your effort during a run.

As you run faster or longer, your heart pumps harder to fuel your muscles, raising your BPM (beats per minute). Tracking this helps you understand how hard you’re pushing yourself.

Heart rate is broken down into zones that correlate to workout intensity. Higher heart rate zones indicate more intense effort, so understanding these can optimize your training.

As a runner, you’ll want to keep training within specific heart rate zones to make the most out of your workouts.

For example, an easy run should not extend beyond zone 3, or you’re pushing your body when you should be taking it easy.

You should also know your your max heart rate (HR Max), which is the maximum number of beats per minute your heart can handle during intense exercise.

You can estimate it by subtracting your age from 220, but I’d urge to take a lab test for more accuracy.

Running Power

I remember when I first started using running power metrics. I was hesitant—numbers and watts felt like something only cyclists cared about. But after a coach friend convinced me, I decided to try it.

On my next tempo run, I noticed how focusing on my power output helped me keep my effort steady, even on hills. Monitoring my power output became my secret weapon for maintaining pace, even when fatigue set in.

So what is running power all about?

Running power measures the amount of work you do against resistance during your run. It’s expressed in watts (W); a higher wattage means more power output per step. Tracking power helps maintain steady efforts, improving your form, pacing, and overall speed.

In other words, it’s a metric of output you produce while running.

The main benefit of monitoring power output is that it helps you keep steady efforts on your runs. This helps improve your running form, practice better pacing, and achieve faster running times.

Stride Length

Stride length is the distance you cover with each step. It varies based on your physiology, strength, and mobility, but the key is finding an optimal stride length without overreaching.

I found that overreaching was slowing me down—like hitting the brakes with every step. Adjusting this has made my strides more effective and less tiring.

What is the best way to improve stride length? Focus on increasing your cadence (see the next metric).

Cadence

Cadence is one of the most important stats for examining running form efficiency.

Cadence, or steps per minute (SPM), is crucial for running efficiency. Most experts suggest aiming for 170-180 SPM. Count the steps your right foot takes in one minute to find your cadence, then multiply by two.

The best way to determine your running cadence is to count the number of steps your right foot hits the ground in one minute, then multiply it by two.

Cadence could be the key to running faster and more efficiently.

If you want to become a faster runner, you can do either one of two ways: (1) by increasing your stride length so you cover more distance with each step or (2) by increasing your cadence so that.

When I first heard about cadence, I thought, ‘Do I really need to count my steps?’ But curiosity won out, and I downloaded a 180 BPM playlist to sync my steps to the beat. At first, it felt strange, like my legs were moving to someone else’s rhythm.

But after a few weeks, my runs started feeling smoother, like I was gliding rather than pushing. Now, I aim for 170-180 steps per minute (SPM), and I feel faster and more efficient without extra effort.

VO2 Max

VO2 max tells us how much oxygen our body can utilize during max effort—crucial for gauging our endurance. It’s a key indicator of your aerobic capacity. While lab tests provide the most accurate reading, some wearables can estimate it using heart rate data and algorithms.

Any exercise helps your VO2 max. However, research has found that going intense and short—as in high-intensity interval training—is one of the most efficient ways to increase and/or maintain an optimal VO2 max. Learn more about VO2 max charts here.

Visualizing Your Metrics: Metric Tracker Chart

Understanding the ideal ranges for key running metrics can help you set realistic goals and track your progress effectively.

Below is a Metric Tracker Chart that breaks down the optimal values for various metrics, categorized by experience level. This visual guide will assist you in identifying where you stand and where you can improve.

How to Use the Chart

• Identify Your Level: Look at the metrics that correspond to your running experience—whether you’re just starting out or have been running for years.
• Set Goals: Use the ideal ranges to set realistic and achievable goals for your training. For example, if you’re a beginner, focus on increasing your cadence gradually.
• Track Progress: Regularly measure these metrics during your training sessions to see where you stand. This will help you assess your improvements and adjust your training plan as needed.

I Want to Hear from You!

At the end of your training journey, I’d love to know how metrics have influenced your performance. Please share your experiences in the comments section below.

Here are a couple of questions to spark your thoughts:

• Which metric have you found the most useful in your training?
• Have you encountered any challenges while tracking or improving your metrics?

Can’t wait to read your answers in the comment section.

Have a great day.

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

Students who participate in athletic competitions have to juggle between their training and academics while devoting enough time to both of them. In the end, nothing is more important than pulling yourself up to come out as a champ in the both the fields.

If you’re someone who’s also preparing for a running competition while preparing for examinations and writing papers, here are five important points that can help you do well in both areas.

Training

Your training will be controlled and directed by your coach. Following their instructions while also finding ways to improve yourself is what every athlete must aim for. Training for the event must be your priority and you must tailor all other activities around it.

Most often, students who participate in running competitions struggle to maintain a balance between their academics and training. It’s important to give due time to both, but you can always take help from experts to help with assignments pertaining to academic writing.

Professional writing sites help students to complete their essays on time. Their ‘Do my Homework’ page allows students to take help from writing experts and finish their assignments on time. As a student-athlete myself, I like to ask experts to do my homework and EssayOnTime helps me finish assignments on time while guaranteeing a good grade.

Stay hydrated and eat well

The last thing you want to do is forget about your health before the competition. Keep a bottle of water with you all the time and keep track of your water intake. Being dehydrated before the race can be detrimental in long races. Sprint runners should also drink water during the competition. Electrolytes are also great to keep your energy up during events.

As for meals, the time before the competition will require you to be most careful with your food intake. If you have more than one event, you must eat foods that will help in muscle and energy recovery. Avoid eating anything that would drop your energy levels, such as simple carbs or sugars.

Time management

Managing your time is also very important. As discussed earlier, for students, managing training and academics well requires a proper schedule. Scheduling your day will allow you to make a routine for each day, where each activity is given a specific period of time in your day based on its priority.

As a student, scheduling your day can enable you to fit your training, academics, and leisure activities within your day. Scheduling can also help in setting times for each meal so that you eat at the right time and keep your body healthy.

Keep a positive mindset

Your attitude towards the competition and the events is perhaps the most important to maintain. Naturally, the stress associated with such competitions is high, which makes it extremely important for you to distract yourself with activities that help you focus on the competition. Focus more on the start and your strategy rather than worrying about the end result. What matters is putting all your practice and effort to reap the most amount of benefit.

Moreover, instead of being overwhelmed by thoughts of failure, try to focus on the experience and all that you will learn during the event. Use your stress to your advantage by keeping yourself pumped and excited for the event.

Get enough rest

Training hard isn’t the only way to win competitions; resting is just as important. Athletes must give their bodies plenty of rest after practice. During sleep, the body is able to repair any damaged tissue, which is frequent when it comes to physical exercises. To avoid any soreness or long-term injury, it’s extremely important for you to sleep at least 6-8 hours every day.

If you struggle to get enough rest, look through your day and find out ways to make space for more resting time. Scheduling and routinizing your days is the best method to do this, as you would have a day that is planned and includes the required 6-8 hours of sleep. Following such a schedule would make it easier to fit activities that are necessary for your physical and mental well-being.

Conclusion

Make sure you clearly note down all that you have learned during the event. Whether you win or lose, there’s always something you can do better, so look for such pointers after your race. Maintain a positive attitude towards the competition from start to finish. As you participate in more competitions, you’ll find that keeping a positive mindset contributes a lot to one’s chances of success and growth.

Author’s Bio:

Alina Boskar works for an academic writing portal where she features as a top writer in essay and homework writing. Besides that, she also writes and does illustrations for a children’s storybook company. In her free time, Alina likes to read sci-fi novels, indulge in gaming and doing yoga.

So, you’re thinking about running five miles a day? That’s a fantastic goal that is both rewarding and challenging.

Whether you’re doing it to boost fitness, shed some weight, or build endurance for longer runs, there’s a lot to gain from this routine.

I’ve been there myself, and while the benefits are huge, getting started can be tricky.

In this article, I’ll share everything you need to know about running 5 miles a day—how long it might take, what you’ll gain, and the pitfalls to watch out for.

How Long Does It Take to Run 5 Miles?

Answering this question is tricky because every runner is different.

As a coach, I’ve seen beginners take around 50 minutes at a 10-minute mile pace, while more experienced runners can finish in as little as 35 minutes if they’re hitting 7-minute miles.

Here are more examples of pace and running times:

• 5-minute pace: 25 minutes
• 6-minute pace: 30 minutes
• 7-minute pace: 35 minutes
• 8-minute pace: 40 minutes
• 9-minute pace: 45 minutes
• 10-minute pace: 50 minutes
• 11-minute pace: 55 minutes
• 12-minute pace: 60 minutes
• 13-minute pace: 65 minutes
• 14-minute pace: 70 minutes

Most importantly, don’t worry about your times, especially if you’re a “slow” runner. Running five miles daily is not a race (as discussed later).

Running every day—even at the slowest speed—still makes you faster than anyone sitting on the couch the entire day.

If your current mile time is longer than 12 minutes, you start by running 2 miles a day. Then, you can slowly progress from there.

Now that you know how long it takes, let’s dive into the incredible benefits of a daily 5-miler session.

The Benefits of Running 5 Miles a Day

One of the best things about this routine is how quickly it can make you a stronger, more efficient runner. When I first upped my daily mileage to five, I noticed improvements in my endurance within just a few weeks.

Let me explain more.

Running five miles a day challenges your cardiovascular system, which improves your stamina and running economy (basically, your body gets more efficient with energy use).

And then there’s the calorie burn. Running five miles daily can burn around 500 calories per session, depending on your pace and body weight.

I’d go as far as promising that you’ll be able lose a few pounds in just a month by sticking to this routine.

But running alone won’t do the trick if your diet’s not in check. You can’t outrun a bad diet—trust me, I’ve tried! Ensure your meals have the right protein, healthy fats, and carbs.

Learn more about the impact of regular running by checking the following studies:

• Review Across 230,000 People Shows How Much You Need to Run to Lengthen Your Life
• Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk
• These are the real benefits of running, according to the science
• Running for health: Even a little bit is good, but a little more is probably better
• The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running
• Running and jogging – health benefits

The Downsides of Running Every Day

While running five miles a day is rewarding, it’s challenging.

• Monotony: Doing the same thing every day can get boring after a while. I’ve hit those stretches where my regular routes felt repetitive and dull. But what helped me push through was switching things up—changing my routes or incorporating interval training. It keeps things fresh and keeps you motivated.
• Risk of Injury: I can’t tell you how many runners I’ve seen develop issues like shin splints, knee pain, or even stress fractures because they didn’t give their bodies enough recovery time. If you start feeling pain, take it seriously—don’t push through it.
• Time Commitment: Let’s be real: running five miles can take 40 minutes to an hour, depending on your pace. That’s a significant chunk of time, and it can be hard to squeeze in other forms of exercise, like strength training or cross-training, if you’re running this much daily.

Are You Ready to Run 5 Miles a Day?

How do you know if you’re ready to take on this challenge? Here’s a quick checklist:

• Have you run five miles recently?
• Are you currently running 15 miles per week?
• Do you feel strong?
• Are you injury-free?

You’re probably ready to try if you answered “yes” to most of these.

But if you’re not up to it, start smaller. Try running 2-3 miles a day first and gradually build up. I learned this the hard way—I tried to jump into higher mileage too quickly and paid for it with some serious soreness and a minor injury.

Ease into it, and your body will thank you.

When Should You Avoid Running 5 Miles a Day?

Running five miles daily isn’t for everyone, at least not immediately. Here are a few cases where you might want to hold off:

• Beginner Runner: Don’t rush into five miles daily if you’ve only been running for a few weeks. Start smaller.
• History of Injuries: If you’ve had issues like shin splints, knee pain, or other injuries, be cautious.
• Older Runners or Overweight Runners: Start with shorter distances if you’re over 60 or carrying extra weight. Running five miles a day can add a lot of stress to your joints, and you don’t want that.

How Fast Should You Run the 5 Miles?

Pacing is key, especially when you’re running every day. My advice? Aim for a conversational pace. This means that you should be able to hold a conversation without gasping for air, which, in turn, helps keep you from burning out too quickly.

When I started running five miles a day, I found that going too hard too often wiped me out. So, I slowed it down and focused on running comfortably.

Over time, my pace naturally improved, but those early runs were all about feeling good and building the habit.

To check whether you’re keeping it easy, perform the talk test. Try reciting the pledge of allegiance or having a brief conversation with yourself. You might push too hard if you struggle to speak without huffing and puffing.

Conclusion: Running 5 Miles a Day

A daily 5-miler is a rewarding routine that can help you build endurance, lose weight, and improve mental clarity.

But as with any exercise, patience and consistency are key. Start slow, listen to your body, and you’ll reap the benefits.

Are you ready to take on the challenge? Let me know how it goes, and feel free to ask any questions below.

Thanks for reading, and happy running!

If you’re serious about running, especially if you’re into trail running or logging long miles, you’ve probably noticed more and more runners sporting hydration vests.

Hydration vests have become super popular lately, and it’s easy to see why. Not only do they help you stay hydrated, but they also allow you to carry the essentials without any annoying bouncing or discomfort.

But how do you choose the right running vest with many options?

So today, I’ll break down what to look for in a hydration vest—everything from comfort and fit to capacity and cool features.

What is a Running Vest?

Unlike regular hydration packs for hiking or cycling, running vests are designed specifically for runners.

With a running vest, everything you need—water, snacks, phone—stays right within reach, letting you stay in the zone without breaking your stride.

Instead of fumbling for a bottle in your hand or pocket, the hydration vest lets you sip while on the move, making it easier to maintain your pace and stay hydrated.

Running hydration vests are usually made with lighter-weight materials that help wick sweat and keep your body comfortable and dry. They also tend to be less bulky and smaller to help keep the weight down.

What’s more?

A good running vest features straps specifically designed to help reduce movement and bouncing of the pack while pounding the pavement or trails.

A Personal Experience

The first time I knew I needed one was when I just signed up for my first 30K trail race, and halfway through training.

At the time, I realized a handheld water bottle just wasn’t going to cut it for the long distances.

I went with a lightweight running vest with about two liters of fluid capacity and lots of pockets for my essentials.

That first run with the vest was a game-changer! I could finally focus on my run instead of juggling a bottle.

Plus, I could stash gels, my phone, and an extra jacket with no problem. No bouncing, no chafing—it was like the vest was made for me.

Do You Need a Running Vest?

So, do you actually need a running vest? Well, that depends. For shorter neighborhood runs, you’re probably fine without one.

But a hydration vest can be a game-changer if you’re getting into trail running, running long distances, or just prefer to have your hands free and essentials secure.

What makes running vests a game-changer is their design—they’re made to stay snug and distribute weight evenly, so you don’t end up with aching shoulders or a bouncing pack

And good news: thanks to the surge in popularity, more options are now available than ever—meaning you’re bound to find something that fits your style and budget.

Fluid Capacity vs. Pack Capacity: What’s the Difference?

When I first started looking into hydration vests, the different capacities totally confused me. Here’s a simple breakdown that helped me

• Fluid Capacity refers to how much water (or other liquids) the vest can carry. Some vests come with bottles, others with reservoirs (also called bladders), and some with both. The amount of liquid you can carry will range from around 20 ounces to two liters or more.
• Pack Capacity refers to how much additional gear the vest can hold. If you’re heading out for a short run, you might not need much room beyond a phone or a gel. But if you’re planning a longer run or hitting the trails, you’ll want enough space for trail  essentials like extra clothing, snacks, a headlamp, and other necessities.

These were two of the biggest questions I had when I was shopping around for my first vest

I didn’t know how much I needed. Should I go for something small for shorter runs or something bigger for when I start pushing those ultra distances?

Here’s how I broke it down based on my running time:

I found that a pack with about two liters of fluid capacity was enough for runs lasting up to two hours. Anything longer, especially on trails, and I’d go for something that could hold more water and space for fuel.

Let me explain more.

How Much Fluid and Space Do You Need?

How much water and space you need really comes down to the type of run you’re doing. Longer trails or rugged terrain usually call for more supplies.

Let me explain more:

• Runs lasting 1 hour or less: You probably don’t need a vest unless you’re in extreme heat or need to carry a few essentials.
• Runs for 1-2 hours: Look for a vest with about 1-2 liters of capacity.
• Runs for 2-3 hours: Go for a vest with a capacity between 2-4 liters.
• Runs over 3 hours: Aim for a vest with 4-10 liters of capacity.
• Ultra-marathons or all-day adventures: You’ll want a pack that can carry at least 8 liters, and possibly more, depending on your specific needs.

The trick is to find that balance—enough water and gear for your needs, but not so much that you feel weighed down.

How Should a Running Vest Fit?

Fit is everything! My first vest hugged all the wrong spots, and it took some testing to find one that felt just right.

Look for a fit that feels secure but doesn’t make you feel restricted. It’s a bit of trial and error, but the right one should almost feel like a part of you on the run.

You don’t want it too tight, but you don’t want it bouncing around as you run. Some vests come in universal sizes, but many offer adjustable straps to customize the fit to your body shape.

For women, looking for a vest with adjustable chest and torso straps is especially important to ensure it fits comfortably above or below your chest. This extra adjustability can make a huge difference in comfort, especially on longer runs.

One thing I learned the hard way is to make sure there’s no space between the straps and your shoulder. If there is, the vest will bounce around and drive you crazy during your run.

Key Features to Look For

Here are the extra features I always look for when I’m picking out a vest:

• Pockets: Pockets are a lifesaver. The more accessible, the better—I hate having to stop and dig around mid-run just to grab a gel or check my phone. Look for a vest that offers easy access to your essentials without stopping or digging around.
• Pole Holders: If you’re into trail running, having pole holders is a nice bonus. I don’t use poles often, but when I do, it’s a lot better than carrying them awkwardly in my hands.
• Reflectivity: Running at dawn or dusk? Reflective details make a big difference for safety, especially on early morning or evening runs.
• Bladder vs. Bottles: Some vests have a bladder (a large, flexible water reservoir) that sits against your back, while others use bottles in the front pockets. Personally, I prefer bottles up front—they’re easier to grab and refill. But if you’re someone who likes a large water supply, a bladder might be better.

Top Hydration Vests for Every Distance

Choosing the right hydration vest can make all the difference in your run. Whether you’re gearing up for a short trail run, a mid-distance race, or an ultra-marathon, here are some of the best hydration vests available, designed to suit your distance and hydration needs.

For Short to Medium Distances: Nathan QuickStart 4L Hydration Vest

The Nathan QuickStart 4L vest is a lightweight, minimalist option perfect for shorter runs or races where you only need a small amount of hydration. With a 1.5L bladder and multiple pockets, this vest gives you easy access to essentials without weighing you down.

• Reservoir Capacity: 1.5L bladder
• Storage: 4L of storage space for small items like gels, keys, and phone
• Unique Features: Soft mesh shoulder straps for comfort, front storage pockets for quick access, and reflective details for visibility in low light
• Best For: Short to mid-distance runs and races, up to around 10-15 miles

Coach’s Tip: This vest’s compact design and simple storage options make it a great choice for runners who need hydration but don’t want a bulky pack.

For Mid to Long Distances: Salomon ADV Skin 5 Set

The Salomon ADV Skin 5 Set vest is a popular choice among trail and distance runners for its balance of hydration capacity, storage, and comfort. It’s lightweight and designed to mold to your body, providing a secure fit that minimizes bounce even on technical terrain.

• Reservoir Capacity: Comes with two 500ml soft flasks, with space for a 1.5L bladder if needed
• Storage: 5L of storage for additional gear, snacks, or a light jacket
• Unique Features: Stretchy, breathable fabric that conforms to the body, expandable pockets for gear, and pole attachments for trail running
• Best For: Mid to long-distance runs, 15-25 miles, where you might need extra gear or hydration

Coach’s Tip: This vest’s front-loading hydration design allows you to balance the weight across your chest, which can reduce shoulder fatigue on longer runs.

For Ultra Distances: Ultimate Direction Ultra Vest 6.0

If you’re tackling ultra-marathons or long trail adventures, the Ultimate Direction Ultra Vest 6.0 is built for you. It offers extensive storage space and hydration capacity, plus features to keep you going through tough, all-day challenges.

• Reservoir Capacity: Includes two 500ml soft flasks and room for a 2L bladder
• Storage: 10.8L storage capacity for extra clothes, snacks, emergency gear, and more
• Unique Features: Moisture-wicking mesh for breathability, multiple pockets for easy organization, large rear compartment for extra storage, and dual trekking pole attachments
• Best For: Ultra-distance events or long trail runs of 25+ miles where ample hydration, nutrition, and gear are essential

Coach’s Tip: The Ultimate Direction Ultra Vest is perfect for those long, unsupported runs where you need to carry everything with you. With room for hydration, food, and gear, it’s an ideal choice for endurance athletes.

For Cold Weather Runs: CamelBak Ultra Pro Vest

The CamelBak Ultra Pro Vest is designed for versatility, featuring insulated components that help prevent water from freezing in cooler conditions. This vest is lightweight and fits snugly, ideal for marathon training or colder weather.

• Reservoir Capacity: Comes with two 500ml Quick Stow flasks; option to add a 1.5L bladder
• Storage: 6L storage for gloves, a hat, or nutrition
• Unique Features: Insulated bottle sleeves to prevent freezing, reflective details for safety, and breathable mesh to prevent overheating
• Best For: Cold-weather runs, marathons, or training sessions where you want water on hand but need extra layers or gear

Coach’s Tip: Cold weather running? This vest’s insulated features help keep your water from freezing, making it easier to stay hydrated on brisk days.

Conclusion

A running hydration vest can be a great investment, especially if you’re into longer or trail running. The key is finding the right balance between fluid capacity, pack capacity, and fit. Make sure to try a few options, and don’t rush the decision—after all, comfort and functionality are crucial for keeping you hydrated and fueled on the run.

If you’re unsure where to start, check out some of the recommendations above based on your running duration. And remember, while it’s tempting to overpack, try to stick to the essentials. Keep it light, but don’t forget the critical items!

Feel free to drop a comment or question below if you want more advice or recommendations. Stay hydrated, keep training strong, and happy running!

David D.

Are you looking to find the best used treadmill for your training and budget? Then you have come to the right place.

Treadmills are one of the best and most versatile and useful exercise machines. These can help you get in shape, lose weight, improve endurance—all of this while exercising in the comfort of your own home.

Nonetheless, some treadmills can seem to cost an absolute future, especially when they’re bought brand new. A good model from a reliable brand may cost around $1500 to over $3,000, which can be a reasonably high cost for most people.

Fortunately, that’s where the option of buying a used treadmill comes into the picture. It’s the ideal alternative to brand new machines for people who are on a budget.

Buying a used treadmill is pretty much the same as buying a second-hand car. If you know what you’re looking for and can tell when it’s junk, you can get a great machine at a bargain—and vice versa.

In today’s article, I’ll explain some of the elements to pay attention to when shopping for a used treadmill so that you can make sure you’re making the right choice.

Sounds great?

Let’s get started.

New VS. Second Hand Treadmills

Buying a used treadmill might be a great investment for your health and your bank account as long as you know what to look for before money exchanges hands.

In most cases, a second hand treadmill will be a fraction of the cost compared to the same machine brand new. For example, you can get a used treadmill, which typically retails at $1500-$2000, for $500-$700. That’s roughly a third of the going price.

However, there are some downsides whenever we buy a used machine of any kind—treadmills are not the exception.

For starters, you risk getting a poor-quality or broken treadmill. The belt will feel unsteady, and the motor may cease working after a few days of use.

What’s more?

When you buy a used treadmill, you not only have no warranty (as most brand warranties don’t extend to secondhand buyers), but you also can’t tell much about the machine’s mileage.

For example,  a treadmill that has been used for brisk walking by one (lightweight) user three times a week for a year Vs. a treadmill that has been abused by three users almost every day for three years.

Your Second Hand Treadmill Buying Guideand 

There are many measures you can take to reduce your risk by just checking everyone before you make the decision.

Let’s delve a little bit deeper.

Choose A Reputable Name

When it comes to buying second-hand treadmills, choosing name brands will generally save you money over the long run.  A used treadmill from a cheap brand will more than likely break down sooner than a trusted brand.

Top brands have great customer support, and the more popular the brand, the most likely you’ll help when needed.

What’s more?

Reputable brands tend to produce quality machines and provide warranties to make sure the machine won’t break down as easily.

Some of the best brands include:

• Sole
• NordicTrack
• Livestrong
• Horizon
• Precor
• Landice
• PaceMaster
• AFG
• Vision
• Life Span

Get The Right Horsepower

When buying a treadmill, new or used, there are a few things to pay attention to—the most important one is horsepower.

This is the unit used to measure a treadmill motor, and the higher the number, the more power the machine has.

Not all treadmills are equipped with the same motor, and since the motor is the heart of the treadmill, you’ll want a unit powerful enough to meet your training goals.

All in all, I’d recommend a model with at least 1.5 continuous horsepower and motor and decent suspension system.

For the full treadmill buying guide, check my full post here.

Choose A “Newer” Model

The treadmill’s “age” matters as the older the model, the less likely that it’s equipped with the latest treadmill technology.

You’ll also have less chance to get your machine repaired in the future since you may not find the needed spare parts.

As a rule, the age of a mode must not exceed five years. You can find it on the manufacturer’s website or Amazon.

That being said, use common sense. If a 6-year old machine for a great still looks barely used, then it’s worth checking it out.

Additional Resource- Your guide to curved treadmills

Do A Background Check

Knowing how old the machine ain’t enough.

You need to also find out how much it has been used (or abused). For example, second-hand treadmills sold by a health club or gym are likely to have been used heavily.

So how do you actually do it?

Simple. Ask the seller some specific questions and try to get the right answers.

And please don’t be shy. Even if you’re getting the machine at a steep discount, you’re still shelling out a lot of money.

To make it easier for you, I’ve compiled a list of 13 questions to ask the assert when you decide to buy.

• Are you the sole owner of the treadmill? (preferably yes)
• How many people have owned the treadmill? (one owner is the perfect answer)
• How often did you use it? (rarely is a good answer)
• How old is the machine? (the newer, the better)
• How often did you perform maintenance on the treadmill? (check next tip)
• Do you still have the original manual? (If yes, then it’s perfect)
• How many people used it? (the fewer the people, the better)
• Was the machine bought new or used? (don’t buy from a second-hand user)
• Where was the machine kept? (an in-home gym or bedroom rather than a dusty, flood-prone basement)
• Why are you selling it? (Not using it often is the best answer)
• What are the delivery options? (or are there any other hidden fees?)
• Is there a warranty? (Less likely but worth checking out)

Check The Warranty

Although not all brands warranties extend to second-hand buyers, I’d still recommend that you check.

You have three options:

• If you’re buying a used treadmill from a store, such as Play it Again Sports, check if there’s a warranty through the store. Some of these stores may provide some level of warranty that includes coming to your home for maintenance and stuff like that.
• If you’re getting the treadmill from a private seller, check if the warranty is transferable.
• If you’re getting a high-end model, try contacting the company to ask about the treadmill and if they offer any service or support to second-hand users.

No coverage? It’s not the end of the world. Just be ready for the extra repair and maintenance costs when buying a second-hand treadmill for home use.

What’s more?

Keep in mind that if you are purchasing a machine older than two years, then you’ll not be getting any warranty.

Additional Resource – Your guide to treadmill running form

Ask For A Service Record

Check the service record of the used treadmill, whether you’re getting it from a used sporting good store or from a private seller.

Some owners will keep a record of when and how their treadmills are serviced during use. These records can help you figure out if the machine was well cared for and if it has any “chronic” issues that might give you trouble in the future.

Sure, it’s a good thing if the seller has taken good care of the machine, but if it had undergone a series of repairs for the past six months, then the machine might be nearing the “beyond repair” phase. It’s not worth it. A broken car will keep on breaking.

Additional Resource  – When to replace a treadmill belt

Test The Machine

The best way to check the quality of a machine is to run a test. If the seller refuses, look somewhere else.

Here’s how to do it.

Begin by examining the machine closely and checking for signs of wear and tear to the frame, belt, console, etc.

Turn on the machine, gradually increase speed until you reach maximum speed.  Then, lower the speed while increasing elevation from 0 to max, one degree at a time, and back down.

What to look for?

Listen to the motor for any whining, clicking, knocking, or grinding sound. The motor should also be speeding up uniformly and smoothly.

Any surging or skipping sounds may indicate an issue or problem with the motor or Lower Power Board. This means lots of costly repairs, and you don’t want that.

What’s more?

The machine should incline and lower slickly without grinding or jerking. When elevation isn’t adjusting properly, it could mean that a sensor is out of calibration. Jerking and grinding are signs of serious mechanical failure.

Next, hop on the treadmill and run for 10 to 20 minutes. Pay attention to the machine and keep your ear open for any shakes or sounds that make you feel uncomfortable.

Additional resource – How to find affordable running gear

Check The Belt Condition

Besides the motor, the next most important factor to consider is the belt.

Equipping a treadmill with a new belt is not cheap, and this one of the important factors to consider when shopping for a used model.

The belt’s condition depends on how often the machine was used and the weight and running habits of the user.

If you notice any red flags, avoid getting that machines as getting a new belt is another costly affair. 

In fact, you might better off buying a decent brand new model for your investment.

We want to avoid any extra costs at all costs, right?

With the treadmill off, examine the belt closely and look for any signs of fraying, especially around the edges on both sides. Also, check for any signs of wear and tear due to excessive usage.

What’s more?

Check if the running belt is centered correctly and not pulling to one side. If it’s skipping or sliding, don’t buy.

Skips while running at high speed can be risky as they might cause to trip or slip.

Here’s a guide in case you need to replace the belt.

Check The Display

Last but not least, remember to test the display.

Since you’re planning to use the treadmill regularly (hopefully), you have to be able to smoothly use the display and the various settings. These displays are key as they provide information about a wide range of aspects.

You can keep track of your sessions and get details about your progress. This feedback includes feedback about your running distance, heart rate, calories burned, time, number of strides, elevation gain, and so much more. Some treadmills also come with a carb counter.

All the functions should be working fine and up-to-date. The display has to be easy to read, showing time, speed, incline, and any other stat. This area should also be free any of signs of wear or damage.

Additionally, you should be able to easily manually adjust the speed and incline.

You can also check if the model has pre-programmed workouts—which is always a good feature.

Where to Find The Best Used treadmills

There are many places to shop around for used treadmills as they’re available from a range variety of local and online sources.

All in all, second-hand stores may be the best place to find some great deals on second-hand treadmills, so check that first.

At least, you can check the quality of the treadmill on the spot.

You can also sift through your local paper or gym closing notifications.

Gyms and health clubs, when going out of business or looking to upgrade, may sell off their used treadmills.

Sure, these may have had many users, but provided they’re in decent shape, they’re still worth it, especially used Bowflex, Proform, and NordicTrack models.

What’s more?

You can find used treadmills listed on websites such as eBay or Craigslist.  But I’d recommend avoiding buying online, especially when it’s impossible to inspect the machine in person.

The Price Of a Second Hand Treadmill

If the second-hand treadmill checks most of the boxes, it’s time to move to the next phase, which is pricing.

Here’s how.

First, figure out the retail price for reference before making it in the seller’s venue. You can do this either at the manufacturer’s website or Amazon.

You can also check the same model at a used sporting goods store, such as Play It Again Sports, to get a rough estimate on how much you should pay.

If the used treadmill is made by a reputable brand, expect the seller to ask for a higher price. Conversely, the asking price will be much lower for a not-so-famous brand with sketchy records and customer reviews.

From there, you can negotiate with the seller and get the treadmill for a fair price.

Remember: there’s no such a thing as a free lunch.

So, if you’re getting a used treadmill at a steep discount at a store, check for any hidden fees. Typically stores will you the machine at a steeply discounted price, but they will “fail” to mention the costly delivery and set-up fees.

Buying a used Treadmill –  The Conclusion

There you have it. If you’re in the market for a used treadmill—or any other training equipment—today’s article should have provided you with enough guidelines to set you on the right path. The rest is really up to you.

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

In the meantime thank you for dropping by.

David D.