Thinking about running 5 miles a day? Then let me start by congratulating you on your decision.

Logging five miles a day is a worthy goal to pursue.

Although the habit has a lot to offer, forming a daily 5-miler is easier said than done.

In today’s article, I’ll explain both the advantages and downsides of running five miles a day and share tips for making the most out of this habit if you ever decide to start running 5 miles a day.

The Benefits Of Running 5 Miles A Day

Here are the pros of running 5 miles a day.

Expect To Improve

Practice makes perfect. That’s why running five miles, or around 8 kilometers,  every can help turn you into a better runner. To become a better runner, after all, you’ll need to run more.

Your cardiovascular power will improve, your running economy will improve, and your body will get more used to higher mileage. This will enable you to run further, faster, and with less fatigue.

Lose Weight

Alright, let’s talk weight loss, the real deal! You’ve probably heard that the secret sauce for trimming those extra pounds is to tip the calorie scale in your favor – burn more than you consume. Guess what? Running is your trusty sidekick in this mission.

So, what’s the calorie-burning scoop?

When you embark on a 5-mile run, you’re torching approximately 500 calories per session.

Imagine this: if you commit to these 5-mile daily runs for a month, you’re bidding farewell to a whopping 15,000 calories. That’s roughly four pounds of fat disappearing into thin air each month, all thanks to your newfound running routine.

Fast forward a year, and you could be celebrating more than 40 pounds of weight loss – now that’s an achievement worth chasing!

But here’s the catch – it’s not just about pounding the pavement. Your dietary habits come into play.

Running might be a calorie-burning beast, but it can’t undo the damage of an unhealthy diet. Picture this: weight loss is like a dynamic duo, with exercise covering 20% of the action and your diet reigning supreme at 80%..

Additional Resource – The benefits of running

Not Too Long

Don’t worry, we won’t be stealing your precious time. Running 5 miles a day won’t hold you hostage for hours. Depending on your fitness level and pace, you can conquer these 5 miles in a manageable 45 minutes to an hour.

Think about it – you can sneak in this energizing routine either bright and early in the morning or late at night after the kids have dozed off. There is no need to sacrifice your entire Sunday morning for a marathon.

Challenging but Doable

Running 5 miles daily is no walk in the park, but let’s put things in perspective. It’s not as demanding as committing to a daily marathon. You’ll need to summon some determination, for sure, but it’s a challenge well within your reach. This is especially the case if you’ve already been in the running world for while (more on this later).

Keep in mind that your body is an incredible machine capable of adapting to new routines. Within a few weeks, those 5 miles will feel like a breeze. However, a word of advice: before diving into this daily regimen, ensure you’ve already built a solid fitness foundation. Aim to have logged at least 10-15 miles each week for the past six months

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 Everyday

While running 5 miles a day has its merits, let’s not overlook its downsides.

First off, it can be a tad monotonous. Yes, some folks thrive on routine, but for others, the daily grind might start feeling like a chore.

After all, variety is the spice of life.

Moreover, the risk of injury looms, especially for beginners or those with a history of chronic injuries. If you’ve battled knee pain or ankle sprains before, be cautious about this rigorous routine. Pushing your body to cover 5 miles daily might not allow adequate recovery time between runs.

Should you feel any discomfort or pain, it’s wise to scale back or even take a break until you’re back in tip-top shape. Remember, your health and well-being always come first.

What’s more?

If you’re just like me and love to lift weights or jump in the pool, doing 5-milers every day might chip away at your ability—and time—to cross-train effectively.

In a perfect world, that means at least 3 to 4 days of running with 3 to 4 days of cross-training.

Additional resource – How to start running with your dog

How Long Does It Take To Run 5 Miles?

Answering this question is tricky because every runner is different.

But all in all, the average time for a 5-miler is 50 minutes—That’s about 10 minutes per mile, which is a reasonable speed for most beginner runners.

But if you have been running for a while, let’s you can keep a 7-minute per mile pace for more than 30 minutes, then the five miles will take only 35 minutes.

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

What’s more?

Most importantly, don’t worry about your times, especially if you’re a “slow” runner.

Running five miles a day is not a race (as we’re going to discuss later).

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

I’d recommend that if your current mile time is longer than 10 minutes you start out with running 2 miles a day. Then, you can slowly progress from there.

Additional resource – Here’s your guide to running three miles a day.

When Are You Ready for the 5-Mile Challenge?

So, how do you know if you’re ready to tackle the 5-mile-a-day challenge? Let’s break it down with a few questions:

When was the last time you ran 5 miles?

Have you completed a 10K run in the past month?

Do you currently run at least three times a week, covering a minimum of 15 miles weekly?

If your responses lean towards the negative side, you might want to hold off on this challenge for now.

Jumping into a daily 5-mile regimen without the right foundation can spell trouble. Your endurance and strength may not be up to par, making it difficult to handle the strain and stress that come with running five miles each day.

When Should You Avoid Running Five Miles A Day?

While running five miles a day can be a fantastic challenge, it’s not suitable for everyone.

If any of the following scenarios sound like you, it might be best to hold off:

• Beginner Runner: If you’re just starting out and have only been running for a few weeks or months, diving into a daily 5-mile routine might be too much too soon.
• History of Injury: If you have a track record of injuries, especially issues like knee pain, shin splints, ankle sprains, or stress fractures, you should proceed with caution.
• Age Over 60: Running five miles daily can be quite demanding, especially as we age. If you’re over 60, consider your body’s limitations and consult with a healthcare professional before starting.
• Overweight or Clinically Obese: Carrying excess weight can put added stress on your joints and cardiovascular system. If you’re overweight or clinically obese, take a more gradual approach to avoid potential strain.

Additional resource – How to start running at 50

How To Start Running 5 Miles A Day?

Taking on the challenge of running five miles daily is admirable, but it’s essential to approach it wisely to avoid burnout or injury. Here’s a step-by-step guide to help you get started:

• Begin Gradually: If you’re not accustomed to daily running, don’t jump straight into five miles. Start with two to three miles a day to acclimate your body to the routine.
• Interval Training: Consider incorporating interval training into your routine. For example, run for 15 minutes, walk for five minutes, and repeat until you cover the full 5-mile distance. This method can help you build endurance while reducing the strain on your body.
• Use a Running App: Track your progress and monitor your distance with a reliable running app. This can provide motivation and help you stay on target.
• Listen to Your Body: Pay attention to how your body responds to the increased mileage. If you experience pain, fatigue, or persistent discomfort, don’t hesitate to scale back or take a rest day.
• Proper Footwear: Invest in a good pair of running shoes that provide adequate support and cushioning to reduce the risk of injuries.
• Warm-Up and Cool Down: Prior to your runs, warm up with dynamic stretches and finish with static stretches to prevent muscle tightness.
• Stay Hydrated: Proper hydration is essential for endurance running. Drink water before, during, and after your runs.
• Rest and Recovery: Ensure you get enough rest and prioritize recovery. Overtraining can lead to burnout and injuries.

Additional resource – How To Run An 8-Minute Mile?

How Fast Should You Run The Five Miles?

Running five miles a day isn’t just about covering the distance; it’s also crucial to maintain an appropriate pace to prevent exhaustion and injury. Here’s how to find the right pace for your daily runs:

Comfortable Pace:

The key to successful daily running is to choose a comfortable pace. This is often referred to as the “conversational pace.” It means you should be able to maintain a conversation while running without feeling completely out of breath.

The Talk Test:

To gauge if you’re running at a sustainable pace, perform the talk test. Try reciting the pledge of allegiance or having a brief conversation with yourself. If you’re struggling to speak without huffing and puffing, you might be pushing too hard.

Avoid Overexertion:

Panting heavily during your entire run is a sign that you’re running too fast. Overexertion can lead to fatigue, muscle strain, and potential injury. Scale back your pace to find that comfortable, conversational rhythm.

Progressive Improvement:

As your fitness improves over time, your pace may naturally increase. However, always prioritize running at a pace where you can maintain proper form and finish each run feeling energized rather than depleted.

Variability:

It’s okay to have variations in your pace. Some days, you might naturally run faster, while others may be slower due to factors like weather, terrain, or how you’re feeling that day. Embrace these variations and focus on consistency in your routine.

Additional resource – How to become a morning runner

Running 5 Miles A Day – The Conclusion

There you have it. If you’re about to start running 5 miles a day, then this post should set you off on the right foot. 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.

Keep training strong.

Let’s talk about running vests and why they’ve become all the rage lately, especially in the thrilling world of trail running.

Whether you’re a seasoned trail runner or just dipping your toes into the world of long-distance running, choosing the right vest is crucial. It’s like finding the perfect running buddy who will support you every step of the way.

But fear not! I’ve got your back. When it comes to finding the ultimate running hydration vest that suits your needs, there are a few key factors to consider: notable features, comfort, style, and, of course, your budget.

Curious to know more? Well, my friend, you’re in luck because I’ve got a bunch of valuable insights lined up just for you.

So, keep reading and let’s dive into the exciting world of hydration running vests!

What is a Running Vest?

A running vest is like having your own portable oasis strapped to your back. It allows you to effortlessly carry not only water but also all those essential items you need on your adventure, whether it’s energy gels, a snack, your phone, or even a lightweight jacket.

With a hydration vest, you can stay well-hydrated without the hassle of constantly stopping to quench your thirst. Talk about a game-changer!

But let’s dive deeper into the magic of these ingenious inventions. Picture yourself as a cargo ship captain, sailing through the rough seas of your run. Your hydration vest acts as a sturdy vessel, keeping your precious cargo secure and stable as you power through each stride. No more annoying bouncing or jostling of your gear to distract you from your run. The design of these vests is specifically tailored to runners, ensuring a snug fit and minimal movement, so you can focus solely on conquering those miles.

Now, here’s a fascinating tidbit for you: running hydration vests aren’t just limited to the running realm. Oh no, my friend! There are other vests out there, each meticulously crafted to cater to the unique needs of different sports and activities. We’re talking about dirt biking, mountain hiking, kayaking, and so much more.

But before you rush off to get your hands on one of these nifty accessories, it’s important to note that choosing the right running hydration vest requires a bit of know-how. You see, not all vests are created equal. Studies and research papers have delved into the intricate details of these gear companions, analyzing factors like breathability, storage capacity, adjustability, and weight distribution.

Do I Need a Running Vest?

Alright, my fellow running enthusiast, let’s get down to business and talk about why you should ditch those generic hydration packs and opt for one specifically designed for runners.

Picture this: you’re out on a hot and sweaty run, pushing yourself to the limits. The sun is beating down on you, and beads of sweat are forming on your forehead. In moments like these, the material of your gear can make all the difference. That’s where the beauty of running hydration vests comes into play. These babies are crafted with lightweight materials that not only keep you dry and comfortable but also wick away that pesky sweat.

But wait, there’s more! These running vests have a secret weapon against bulkiness. They’re designed to be sleek and streamlined, minimizing unnecessary weight and bulk while you conquer the trails. It’s like having a trusty sidekick that stays out of your way, allowing you to move freely and effortlessly

Now, here’s the juicy part: straps. These straps are the unsung heroes of the running vest world. They are specifically engineered to tackle that annoying movement and bouncing issue you might encounter while logging those miles. Think of them as the loyal companions that keep your gear in check, preventing any unwanted distractions along the way.

No more awkward readjustments or annoying jostling—just pure, uninterrupted running bliss.

But let me share some exciting news with you. The popularity of running vests has skyrocketed in recent years, and it’s not without good reason.

The market is booming, my friend, which means more options for you to choose from. And here’s the best part: these vests have evolved to be more functional and comfortable than ever before. It’s like witnessing a revolution in the world of running gear.

Now, let’s break it down to the essentials. When it comes to picking the perfect running hydration vest for you, three key elements come into play: fluid capacity, pack capacity, and fit. These factors are the holy trinity of vest selection, ensuring that you have enough hydration, ample space for your essentials, and a snug fit that feels like a second skin. Trust me, finding that sweet spot is like finding the pot of gold at the end of the rainbow.

Fluid Capacity Vs. Pack Capacity

Let’s dive into the exciting world of fluid capacity versus pack capacity. These two factors are the yin and yang of the running hydration vest universe, and understanding their significance is key to finding your perfect match.

First up, we have fluid capacity. Imagine this: you’re out on an epic trail run, the sun blazing overhead, and you’re in dire need of hydration to keep those energy levels up. Fluid capacity is all about the amount of liquid your vest can carry, whether it’s water, sports drinks, or any other refreshing concoction you fancy. Research papers and studies have delved into the optimal fluid intake during exercise, and finding the right balance is crucial for your performance and well-being.

Now, let’s talk numbers. Fluid capacity can vary significantly, ranging from a modest 20 ounces to a whopping two liters. It’s like choosing between a small water bottle and a hydration reservoir that can keep you going for miles on end. Some vests even offer a combination of both bottles and reservoirs, giving you the freedom to customize your hydration experience.

But hold on, my friend, we’re not done yet. While staying hydrated is undoubtedly vital, let’s not forget about the cargo you’ll need on those long, adventurous runs. We’re talking about nutrition products, jackets for unpredictable weather, your trusty phone for capturing stunning trail views, energy gels to power you up, sunglasses to shield your eyes from the elements, a headlamp for those dusky trails, and hey, even some pepper spray for that extra peace of mind. The list goes on and on! Pack capacity is all about how much storage space your vest provides to accommodate all these essentials.

When it comes to pack capacity, size matters. Some vests offer small, compact compartments for those minimalist runners who prefer to travel light. Others boast spacious storage options, allowing you to pack for a long-haul adventure. It’s like choosing between a sleek sports car that glides effortlessly or a mighty SUV that can carry all your gear for a rugged expedition. The choice is yours!

So What’ The Rule?

Now, here’s the golden rule: your choice of running vest capacity depends on the distance and time you plan to conquer. Think of it as a puzzle where the pieces are your miles and the clock ticking away.

The longer you plan to run, the more liquid, food, and extra “gear” you’ll need to keep yourself fueled and prepared for any surprises along the way.

Let’s break it down even further. As a general guideline, your hydration pack should have enough space to accommodate water, food for those energy boosts, and an extra layer of clothing for those unpredictable weather changes.

Now, here’s a secret from the research papers and studies: it’s always better to have more than you think you’ll need while still being a savvy minimalist. You want to be prepared for anything that comes your way, but you also want to avoid the burden of excess weight dragging you down.

So, let’s get practical and talk recommendations. Based on the size of the vest and the length of your runs, here’s a handy guide to help you navigate the capacity dilemma:

• Runs lasting one hour or less: In most cases, you won’t need a hydration vest for these shorter runs unless circumstances absolutely demand it. It’s like a quick sprint where you can rely on your own thirst-quenching powers.
• Runs for 1-2 hours: As you venture into the 1-2 hour range, you’ll want a vest with a capacity of about two liters. It’s like having a trusty sidekick that carries enough liquid and fuel to keep you going for a significant stretch.
• Runs for 2-3 hours: Here’s where things get a bit more exciting. For runs lasting 2-3 hours, you’ll want a vest with a capacity ranging from two to four liters. It’s like upgrading to a spacious cabin that can hold all your necessary supplies, ensuring you’re well-prepared for the extra miles.
• Runs over 3 hours: Buckle up, my friend, because these runs are for the true endurance warriors. If you plan to conquer the roads and trails for over 3 hours, you’ll want a vest with a capacity ranging from four to ten liters. It’s like strapping on a superpowered exoskeleton that carries all your essentials, making you unstoppable as you tackle the miles ahead.
• Ultra runs: Ah, the pinnacle of running challenges. For those ultra runs, where distance becomes a true test of mental and physical strength, you’ll want to aim for a vest with a capacity of at least eight liters, or even go for the largest capacity that suits your personal needs. It’s like having a running companion that doubles as your portable basecamp, ensuring you have everything you need to conquer the seemingly impossible.

How Should a Running Vest Fit

Let’s talk about the one factor that can make or break your running vest experience: fit. It’s like finding the perfect pair of running shoes that make you feel like you’re gliding on clouds. Get it right, and you’ll have a harmonious symbiosis between your body and your vest. Get it wrong, and it can feel like a relentless battle of chafing, discomfort, and soreness.

Now, let’s dive into the intriguing world of fit. Just like any other gear, the fit of your hydration pack depends on you and your unique body shape. It’s worth taking the time to compare a few options before settling on your ideal pack. Think of it as going on a shopping spree for the perfect outfit—you want to find that piece that accentuates your best features and makes you feel like a million bucks.

Some running vests come in universal sizing, which can be manually customized to suit your body shape. It’s like having a tailor at your service, ready to adjust the vest to your specific needs. This flexibility allows you to find that sweet spot where the vest feels like a second skin.

But here’s the golden rule: a proper hydration vest should hug your body snugly without suffocating you or hindering your arm movement. It’s like a warm embrace from a supportive friend, providing stability and comfort as you conquer the miles. When the pack is loaded with your gear, it should fit snugly, leaving no room for bouncing or unnecessary movement that can throw off your rhythm.

Pay close attention to the straps as well. You want to avoid any space between the straps and your shoulders, as this can encourage bouncing and unwanted distractions.

Now, if you’re a woman, here’s an extra tip for you. Consider getting a vest with adjustable chest and torso straps. These little gems of customization allow you to tailor the fit above or below your chest, accommodating your unique body shape and providing that extra level of comfort.

Additional Resource – Your guide to weighted vests for running.

Pockets

A running vest with well-designed pockets is your best friend in this scenario. Research papers and studies have shown that organized gear leads to improved performance and reduced stress levels, so don’t underestimate the power of a well-placed pocket.

But here’s the beauty of it: the choice is yours! If your vest features plenty of stash pockets, it’s like having your own personal treasure map. You get to decide which items find their cozy spot in each pocket.

Pole Holders

Are you planning to conquer the trails with the aid of trusty trekking poles? Then you’ll want a running vest that caters to this need. Look for a vest that features a specific spot for securing your poles, ensuring they’re easily accessible whenever you need them. It’s like having a designated parking spot for your pole companions, keeping them safe and within arm’s reach.

Some running vests even offer the option of using a pole quiver that attaches to the bag. It’s like having a magical wand holster, ready to unleash the power of your poles whenever the terrain calls for it. This versatility gives you the freedom to choose the setup that works best for you and your trail conquering ambitions.

Hydration Running Vests – The Conclusion

Now, my fellow gear enthusiasts, we’ve reached the end of our running vest adventure. I hope this comprehensive guide has equipped you with the knowledge and insights needed to make an informed purchase. Remember, being well-educated before making any gear decision is key. You’re like a seasoned detective, gathering clues and information to crack the case of the perfect running vest.

I’d love to hear your thoughts and answer any questions you might have. Drop your comments and queries in the section below, and let’s keep the conversation going. In the meantime, thank you for joining me on this gear-packed journey. Keep training strong, embrace the power of pockets and pole holders, and conquer the trails with confidence. Until next time!

Happy trails,

David D.

Are you ready to embark on a quest to find the perfect treadmill that fits both your training needs and your budget? Then you’ve come to the right place.

Treadmills, oh, they’re a marvel of modern fitness machinery! Picture this: the ability to sculpt your body, shed those pesky pounds, and boost your endurance all within the cozy confines of your own home. It’s like having a personal trainer at your beck and call, ready to propel you towards your fitness goals.

Now, I must confess, treadmills fresh out of the factory can sometimes come with a hefty price tag. We’re talking a small fortune here, ranging from $1500 to a jaw-dropping $3000 and beyond. That’s enough to make anyone’s wallet wince in agony.

Worry no more.

There’s a secret weapon in the battle against budget limitations—the realm of used treadmills. It’s a sanctuary where affordable fitness dreams become a reality.

Buying a used treadmill is akin to embarking on a thrilling journey through the world of pre-owned automobiles. If you possess the knowledge to separate the diamonds from the duds, you can snag a phenomenal machine at an unbeatable price. It’s all about being an informed and savvy shopper.

In today’s grand unveiling, I’ll be your trusty guide, revealing the key elements to consider when venturing into the realm of used treadmills. Armed with this knowledge, you’ll be equipped to make a wise and satisfying purchase that suits both your needs and your pocket.

Excited? Let’s dive in!

Your Second Hand Treadmill Buying Guide

When it comes to treadmills, the brand matters more than you might think. Opting for a trusted name brand can be your golden ticket to a smooth and enjoyable running experience.

A used treadmill from a cheap and unknown brand is like a wild card in a deck of playing cards. You never quite know what you’re going to get. Will it be a diamond in the rough, or will it crumble under the pressure?

Here’s the good news.

By selecting a treadmill from a renowned brand, you’re stacking the odds in your favor. These top-tier brands have earned their stripes through years of dedication to quality and innovation. They’re the reliable companions who won’t let you down when the going gets tough.

Plus, they often come with excellent customer support, ensuring that you’ll have a helping hand when you need it most.

What’s the secret sauce that makes these reputable brands stand out?

It’s a potent blend of craftsmanship, engineering prowess, and a commitment to customer satisfaction. These brands invest time, effort, and research into producing top-notch treadmills that are built to last. They understand that durability is key, and they back it up with warranties that provide peace of mind.

So, which brands should you keep an eye out for? Let me introduce you to some heavy hitters in the treadmill world. We have the likes of Sole, NordicTrack, Livestrong, Horizon, Precor, Landice, PaceMaster, AFG, Vision, and Life Span.

These names have earned their place at the pinnacle of the industry, delivering reliable machines that withstand the test of time.

But remember, my friend, it’s not just about the brand. It’s about finding the perfect fit for your specific needs. Consider factors such as your budget, desired features, and personal preferences when selecting a treadmill.

Take the time to research different models, read reviews, and perhaps even test them out if you have the chance.

By choosing a reputable name, you’re setting yourself up for success in your quest for the perfect used treadmill.

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

Imagine this: You stumble upon a seemingly perfect used treadmill. It’s got the right brand, the right price, and the right aesthetic appeal. But hold your horses! Before you seal the deal, there’s one vital factor that could make or break your treadmill experience: the treadmill’s “age.”

Why does the age of a treadmill matter, you ask? Well, my friend, it all comes down to the wondrous world of technology.

Just like your trusty smartphone, treadmills have been on an evolutionary journey, constantly evolving to offer sleeker designs, smarter features, and more advanced functionality.

Here’s the deal: The older the model, the higher the chances that it’s missing out on the latest and greatest treadmill innovations. Think of it as comparing a classic flip phone to a shiny new smartphone.

While the flip phone may have served its purpose back in the day, it simply can’t compete with the dazzling array of features and capabilities of its modern counterpart.

But it’s not just about being in tune with the latest trends. Choosing a newer model also has practical benefits. You see, my savvy treadmill enthusiast, as a treadmill ages, the availability of spare parts can become scarce.

If you encounter a breakdown or require repairs down the line, you want to ensure that you can easily find the necessary components to breathe life back into your running companion.

So, here’s a general rule of thumb: Aim for a treadmill that is no more than five years old. This timeframe ensures that you’re still within the realm of up-to-date technology and gives you a better chance of finding replacement parts if the need arises. You can usually find the age of a model on the manufacturer’s website or reliable online marketplaces like Amazon.

But hey, let’s not get too hung up on the numbers. Common sense should always be your guiding light.

If you stumble upon a six-year-old treadmill that has been lovingly cared for and looks as pristine as a freshly fallen snowflake, it’s definitely worth a closer look. Sometimes, age is just a number, and a well-maintained machine can surprise you with its durability and performance.

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

You’ve found the perfect used treadmill, the one that seems tailor-made for your fitness goals and budget.

But before you dive headfirst into this exhilarating journey, there’s an important factor you need to consider: warranty coverage.

While not all brands offer warranties to second-hand buyers, it’s still worth exploring your options to protect your investment.

Let’s delve into the realm of warranties and uncover the three paths you can take:

Option 1: Store-Bought Assurance

If you’re purchasing your used treadmill from a store like Play It Again Sports, take a moment to investigate whether they provide any form of warranty.

Some stores go the extra mile and offer a level of coverage that includes in-home maintenance and other nifty perks. It’s like having a trusty pit crew at your disposal, ensuring your treadmill stays in top-notch shape.

Option 2: The Transferable Treasure

Now, if you’re dealing with a private seller, don’t be afraid to inquire about the transferability of the warranty.

In some fortunate cases, the original warranty may be transferable to you, the new owner. Imagine inheriting a warranty like a precious heirloom, granting you peace of mind and protection against unexpected malfunctions.

Option 3: The High-End Haven

If you’re considering a high-end treadmill model, it’s worth reaching out directly to the manufacturer for some insider knowledge.

Send them a friendly inquiry about the specific treadmill you’re eyeing and inquire whether they offer any specialized services or support for second-hand users.

You might be pleasantly surprised by the level of assistance they provide, ensuring you embark on your treadmill journey with confidence.

Now, let’s address the elephant in the room: What if you discover that warranty coverage is not available for your chosen second-hand treadmill? Fear not, my intrepid fitness explorer.

While it may seem like a hurdle, it’s simply an opportunity to flex your preparedness muscles. Just be aware that without warranty coverage, you should brace yourself for potential repair and maintenance costs down the line. It’s all part of the adventure of owning a second-hand treadmill.

One crucial piece of advice: Keep in mind that if you’re eyeing a treadmill that’s older than two years, chances are you won’t be eligible for any warranty. But don’t let this deter you from pursuing your fitness dreams.

With a little diligence and resourcefulness, you can still find a reliable companion that will support your fitness journey without the safety net of a warranty.

Ask For A Service Record

Whether you’re purchasing from a used sporting goods store or a private seller, it’s essential to inquire about the treadmill’s service history. Think of it as examining a book’s pages, each one holding clues to its past.

These records can unveil a wealth of information, revealing whether the machine received proper care and if it harbors any persistent issues that could haunt you in the future.

Now, here’s the catch: While it’s fantastic to find a well-maintained treadmill, be cautious if it has undergone a series of repairs in the past six months. Just like a car that keeps breaking down, a treadmill on the brink of the “beyond repair” phase is simply not worth your time or money.

Seek a treadmill that stands strong and ready to support your fitness endeavors.

Test The Machine

The best way to check the quality of a machine is to run a test. This is your chance to unleash your inner treadmill detective, gathering vital clues about its true quality.

If a seller refuses to allow a test run, my friend, it’s time to swiftly move on to greener pastures.

Here’s a step-by-step guide to conducting a thorough treadmill examination:

Step 1: Close Inspection

Begin by scrutinizing every nook and cranny of the machine. Check for signs of wear and tear on the frame, belt, console, and other vital components. Remember, a keen eye can unveil hidden secrets about the machine’s overall condition.

Step 2: Power It Up

Activate the treadmill and gradually increase the speed until you reach its maximum limit. Observe closely as the motor kicks into action. A healthy motor should hum harmoniously, without a hint of whining, clicking, knocking, or grinding. Smooth acceleration is the key here, my friend.

Any surging or skipping sounds may signal underlying issues that could result in costly repairs. We want you to avoid that treadmill turmoil.

Step 3: The Elevation Expedition

Now, let’s explore the wonders of elevation. Raise and lower the incline slickly, paying attention to any grinding or jerking sensations. A properly functioning treadmill should glide through these adjustments seamlessly, without causing a ruckus.

Remember, jerking and grinding are the telltale signs of potential mechanical failure or calibration issues. We want your treadmill journey to be smooth and exhilarating, not jarring and unsettling.

Step 4: Test Drive Time

Hop aboard the treadmill and embark on a 10 to 20-minute test run. This is your chance to truly experience the machine firsthand. Pay close attention to any shakes or discomforting sounds that may arise during your run.

Remember, this is a partnership between you and the treadmill. If it doesn’t feel right, it’s time to explore other options.

By following these steps, you’ll become an expert at deciphering the treadmill’s secrets, ensuring you choose a reliable companion for your fitness journey.

Remember, my fellow explorer, take your time, trust your instincts, and don’t settle for anything less than a smooth, comfortable, and enjoyable experience.

Additional resource – How to find affordable running gear

Check The Belt Condition

Equipping a treadmill with a new belt can burn a hole in your pocket. And let’s face it, we’re here to make wise investments, not empty our wallets on unexpected expenses. So, when shopping for a used treadmill, pay close attention to the condition of the belt, for it holds the key to a smooth and worry-free workout experience.

First and foremost, the belt’s condition depends on various factors, such as how frequently the machine was used, the weight of previous users, and their running habits. Think of it as examining the tread on your running shoes—it speaks volumes about your running style and the miles you’ve conquered.

If you spot any red flags during your inspection, my friend, it’s best to steer clear of that particular machine. Trust me, investing in a new belt can quickly turn into an expensive affair, and we’re all about making smart choices here.

So, let’s dive into the nitty-gritty details of belt examination. With the treadmill switched off, take a closer look at the belt’s edges on both sides. Are there any signs of fraying or deterioration?

These are warning signs that the belt has seen its fair share of action and may not be able to withstand much more. We want you to enjoy your workouts, not worry about an unreliable belt that could snap at any moment.

But that’s not all—ensure that the running belt is centered correctly, without any noticeable pulling to one side. A misaligned belt is like a misaligned compass—it throws off your entire journey.

If you encounter any skipping or sliding during your test run, my friend, it’s time to wave goodbye to that treadmill. Such irregularities not only disrupt your running flow but also pose a safety risk. We don’t want any unexpected trips or slips on our fitness endeavors.

Remember, a smooth and stable belt is your gateway to a seamless treadmill experience. By carefully inspecting the belt’s condition, you can avoid unnecessary expenses and potential safety hazards.

Check The Display

Last but not least, remember to test the display.

A functional and user-friendly display is vital when it comes to your treadmill experience. After all, you’ll be spending countless hours gazing at those numbers, charts, and statistics, so they better be worth your while.

Picture it as your own personal dashboard, providing you with valuable insights and motivation every step of the way.

Why is the display so crucial, you ask? Well, my inquisitive friend, it’s the gateway to a world of information and progress tracking. With just a glance, you can track your running distance, monitor your heart rate, keep tabs on the calories burned, and witness the passage of time. The display may even surprise you with advanced features like counting carbs, helping you stay on top of your nutritional goals.

But here’s the catch—make sure all the functions are in perfect working order. Press those buttons, toggle through the settings, and observe how the display responds.

Is it easy to navigate? Are the numbers clear and legible? We want a display that exudes clarity and precision, not a blurry mess that leaves us scratching our heads.

Oh, and don’t forget to give the display area a thorough inspection. Look for any signs of wear or damage, as we want our treadmill to be a symbol of excellence, not a relic of the past. The display should be a shining beacon, illuminating your fitness journey with each passing second.

Now, let’s talk about control. Can you easily adjust the speed and incline settings? This is your moment to test the responsiveness of those buttons and sliders. Smooth adjustments are like a finely tuned instrument, empowering you to customize your workout according to your desires and goals.

And guess what? Some treadmills offer pre-programmed workouts, which add an extra layer of excitement and variety to your training regimen. It’s like having a personal trainer right at your fingertips, guiding you through different challenges and keeping boredom at bay. So, keep an eye out for this delightful feature—it’s a game-changer.

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.

Do you go running first, then lift weight later?

Or is it the other way around?

Does the order really matter?

Just like anything else in life, there’s no such thing as the PERFECT answer.

But the short answer is: it really depends on your training goals and personal preferences.

For example, if your main goal to increase muscular strength and size, then lift weights first.

But if you’re looking to improve your aerobic endurance, then you prioritize running—and cardio training in general.

Why it’s the case? That’s where today’s post comes in handy.

Running VS. Strength Training – Which one Should You Do First?

In this article, I’ll delve into when you should run before strength training as well as the other way around.

When To Run Before Lifting Weights?

If your primary goal is to improve your endurance for an event such as a marathon, you’ll better off spending your energy on the miles.

To make the most out of your training, your body should be well-rested and recovered before hard runs, whether it’s long runs or interval sessions.

Lifting weights may compromise your muscle’s ability to contract optimally, which is key for any type of athletic movement—running is no exception.

That’s why running while still recovering from strength training-induced stress may prevent you from making the most out of your miles.

This can not only limit your performance but can also increase the risk of strain and overuse injuries in your muscles and joints.

Still, have to run after a strength workout?  Then, at the very least, keep your runs short and the intensity within 70 to 80 of your max.

Running As Warm-up

Even if you don’t have any specific running goals, jogging for 10 to 15 minutes before lifting weights can also serve as a warm-up. This helps ensure that your body ready for the intensity of the strength exercises.

Don’t take my word for it. Research out of the Journal of Strength and Conditioning Research reported that subjects who performed a low-intensity warm-up for 15 minutes were able to lift more weight in a one-rep max than those who only warmed up for 5 minutes.

Additional resource – Jogging Vs running

When to Lift Weights Before Running?

If you’re looking to build muscle and increase your strength, then you should definitely lift weights before logging your miles.

Your body needs time to recover. While logging the miles increases endurance, it can get in the way of muscle building. Your focus and coordination will also be compromised, and you don’t want that.

Again, don’t take my word for it.

Research out of the Journal of Strength and Conditioning Research looked into an athlete who runs on the treadmill before lifting weights.

The researchers found that the subject reported a decrease in muscle power and eked out fewer reps compared to when they hit the strength room before running on the treadmill.

When You’re Looking To Lose Weights?

Both running and strength training work well for weight loss.

In general, running burns roughly 100 calories per mile.  Not only that, the more intense you run, the higher your metabolic rate, which is the minimum number of calories your body requires to perform everyday functions. This means you’ll be burning even more calories while at rest.

When you lift weights, you boost or maintain lean body mass, which will shed more calories in the long term.  The more muscles you build, the higher your resting metabolic rate

Additionally, the more intense your strength training—as well as the less you take for recovery in between exercises—the more EPOC you produce.

But which one should come first?

If you’re looking to lose weight or reduce body fat, it’s not really important which you perform first, but all in all, I’d recommend that you start with strength training just to avoid injury.

Strength training first may also drain your carb stores, forcing your body to gets its fuel main from fat rather than glycogen during your run.

Just keep in mind that you might “bonk” in the middle of the run, especially if it’s along with a distance session or hard interval workout.

What’s more?

Keep in mind that weight loss is a number’s game—calories in vs. calorie south. In other words, to slim down, you’ll have to create a negative energy balance.

Additional Resource – Your guide to weighted vests for running.

If You Want To Improve Your Overall Fitness

If you aren’t looking to build endurance, bulk up, or lose weight, then you can basically run or lift weight in whichever order that works the best for you, according to your lifestyle and schedule.

All that being said, I’d still urge you to set specific training goals.

That’s how you improve your athletic performance and overall health. The rest is just details, as the saying goes.

Additional resource – Should you be running after leg day?

Running VS. Strength Training – The Conclusion

In general, you should never run and lifts weights back-to-back. You’ll get the most out of your training in terms of endurance and strength when you give your body enough time to recover from each workout. 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.

David D.

After elementary education in schools, college is the vital turning point in the life of a student. At this stage, people choose their subject, which leads them to their professional careers. We can see many colleges and schools in our communities, but it is damn hard to choose the right one.

It is just as difficult to choose the best paper writing service that can help you rewrite essay online or write one instead of you. Having reliable essay writers available at any moment is vital to one’s success in college. This way, students can ensure they don’t lag on their assignments and keep receiving good grades even if they dedicate all their free time to something else.

Many popular colleges are offering running programs. But before selecting the college, you need to decide the program in which you want to enroll. It will help you to lead towards the right choice.

When you search for the best college, keep in mind the performance rate of colleges in national competitions, their course work, and the ranking of running programs. Some colleges also provide facilities to write papers for college students. Another important thing is the care, quality, and experience of coaches working in the colleges.

7 Best Colleges with the Best Running Programs

In the following list, we have described seven colleges that are offering the best running programs.

1- University of Washington

The famous university is located in Seattle, Washington, with the perfect climate for running programs. There are so many tracks near the campus for running that if a student tries different running paths daily, the track will not repeat in a week. A Burke-Gilman Trail with total distance lies a marathon track, and it is directly accessed from the main campus.

Anyone can approach the running club if they submit their liability forms. They also offer an online schedule that anyone can join through proper procedure. Well-trained and experienced coaches guide the runners.

2- Harvard University

This beautiful campus is located in Cambridge. It is a well-known institution with an excellent academic reputation. Different tracks are created around the river that gives an amazing opportunity to runners by offering different distances. Fresh Pond and Danehy Park are also famous for running tracks.

Most undergraduate students are found in the running club of the university. But the grad students can also join the club. The club offers six practice plans every week that you can choose according to your schedule.

3- University of Cincinnati

University is located in a dream city, Cincinnati, Ohio. It is the dream place for runners. The river of Ohio provides the best route with a new view that has an amazing impact on runners.

The Botanical Gardens and Eden Park are the best options for running. But these two points are not as worthy as the river route. The university has one of the best running clubs among all universities. The club is open for everyone. The UC running club organizes five events of NIRCA.

4- Georgetown University

There are plenty of running tracks around the city and university, due to which the city took top place in the fittest city of 2016 of the United States. It is the best school in America for running that has a 200-meter long three-lane track. There are a lot of connections through walking tracks that connect one place to another. There is a track of 2.5 miles that you need to cover from the university campus to the building of the white house.

If you love running, you can join the club. There is a very simple procedure to get entry into the club by completing the club traveling form. The entry form is available on the university website.

5- Columbia University

The university is located in great New York City. It is the best runner-friendly place in America. Amazing tracks with beautiful scenery amused the runners. The area of the university connects the students with Riverside Park, Morningside Park, and Central Park. The university’s running club has road runners that regularly join group running with graduates and undergraduate runners.

6- UCLA

It is located in Los Angeles and has three gardens that provide beautiful flowery routes to runners. The university magazine has published two courses for running on the campus. These are night routes that have 3.5 miles long-distance and a perimeter route of 3.9 miles distance. The university has a well-established running club.

7- North Carolina State

University is based in Raleigh, North Carolina, specializing in sweet tea, hot dogs, and a brewing scene that mesmerizes the viewers. The city itself has 70 + miles long greenway tracks. The XC club of North Carolina and track club are appropriately established and allow all runners to join the club membership. Five practices in a week are planned at evening time manageable for the students and other runners.

Conclusion

We have explained some best colleges that may help you to find the right one. We also suggest you visit colleges by yourself. Meet with the management team of the college and coaches. Ask the students already studying there who are graduates who get their degree from college. These tricks will help you to make the right decision. You must also be aware that one program that suits your fellow or friend can be challenging for you and may cause injury. It is not necessary that if something is better for another person, also better for you. You should take time, focus on your needs, take suggestions from your elders, and decide.

Tired of feeling tired after your runs? Then worry no more. I’ve got your back!

Let’s face it, feeling tired after running is like being the last one picked for dodgeball in gym class. It’s frustrating, annoying, and downright discouraging.

Whether you’re a seasoned marathoner or just starting out, feeling sleepy after running is not something you should brush off. It’s instead a clear singn that your body  trying to tell you something, and it’s time to listen to up.

In this article, I’ll give you the lowdown on the top six reasons why you feel tired after running and what you can do about it. Ready to kick this sluggishness to the curb? Let’s do this.

Sleepy After Running Fix – 1. Eat Well

One of the most common reasons for feeling tired after running is poor nutrition choices. Think of food as the fuel that powers your body during exercise.

Without the right fuel, your energy levels will quickly dwindle, leaving you feeling exhausted.

So, what should you eat to avoid feeling sleepy after running?

First off, make sure to avoid running on an empty stomach, especially if you’re planning on a long run or intense interval workout. Instead, try having a carb-rich snack about 60 minutes before your run.

Some great post-run meal ideas include:

• Low-fiber granola bar
• A piece of fruit, such as an apple or a banana
• Half of a sports energy bar
• Bagel or Toast with Peanut Butter
• Whole Wheat Waffles or Pancakes
• Fig Cookies
• Half-cup of dry cereal
• Graham Cracker Squares With of Honey
• A slice of toast with jam
• Oatmeal

If you’re planning on running for more than 90 minutes, make sure to have gels, sports drinks, or other fuel to keep your energy levels up. Aim to consume about 100 calories after 60 minutes of running and then 100 every 30 to 45 minutes.

After your run, replenish your stores as quickly as possible. Your muscles are most receptive to nutrients during the first 30 minutes after exercise. So, the sooner you eat, the better. Plus, eating soon after your workout may reduce your risk of muscle soreness and fatigue.

Here are some great post-run meal ideas:

• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• peanut or almond butter on whole-wheat bread
• Oatmeal with fruit
• Cottage cheese and fruit
• Oats with milk and dried fruit
• Veggie omelet with a slice of whole-grain bread
• Pretzels with nuts and fruit
• Yogurt with granola
• A hard-boiled egg with fruit
• Brown rice with chicken or salmon and veggies
• Tuna salad sandwich on whole-grain bread.
• Tuna and crackers.

Remember, food is your friend when it comes to running. So, fuel up before and after your runs to avoid feeling sleepy and keep your energy levels high.

Sleepy After Running Fix – 2.  Drink Your Water

Feeling sleepy after a run is common, but what if we told you that just drinking enough water could be the answer to all your problems?

That’s right, water is not just a simple drink; it’s the foundation of your entire body. Without it, your energy levels will plummet faster than a plane with no fuel. It’s no surprise that even mild dehydration can make you feel sluggish and tired after your run.

In a study by the Journal of Nutrition, a group of 25 subjects who were mildly dehydrated reported symptoms such as headache, loss of focus, low mood, and a sense of fatigue both at rest and during exercise.

But how much water do you need? Well, that depends on your sweat rate, climate, temperature, and weather conditions. As a runner, it’s recommended to drink at least 64 ounces of water every day. And if you’re running long distances in the heat or tend to sweat a lot, you need to drink even more.

It’s essential to start your runs properly hydrated by drinking a large glass of water 30 to 45 minutes before heading out. And for those long runs, make sure you have access to fluids throughout your course.

But wait, there’s more! You can also alternate water with a sports drink to help replace electrolytes or opt for an electrolyte supplement to keep a proper balance. So, if you’re feeling thirsty or even hungry, it’s a sign that you need more water.

Want to check your hydration levels? Look at your pee. You’re well-hydrated when your urine is pale yellow or almost clear in color.

Remember, water is the foundation of your body and your runs. So, if you want to avoid feeling sleepy after your run, make sure you’re drinking enough water. Your body will thank you for it!

Sleepy After Running Fix – 3. Sleep Enough

Another likely reason behind your sleepiness after running may have to do with your sleep routine—as in the length and quality of your slumber.

Sleep deprivation negatively affects your body’s internal metabolic process, and logging in fewer sleep hours than you should wreak havoc with your hormones and increase your appetite.

Keep depriving yourself of sleep, and you’ll be setting yourself up for weight issues and other health problems.

So how much is enough sleep?

Shoot for at least seven to eight high-quality hours of sleep a night. That’s the recommended amount for most adults, but feel free to sleep a little bit more on your hard training days.

Again, listen to your body and follow your own judgment.  Your body is your coach—as long as you’re willing to listen and follow its commands, you’ll be on the right way.

Tired After Running Fix – 4.  Avoid Overtraining

It’s natural to feel a little tired after a hard run, but if you’re feeling perpetually sluggish, it might be time to reassess your training schedule. You might be guilty of committing the “too’s” – running too much, too fast, or too hard.

Think of it this way: if you push yourself too hard, you’re just like a car that’s constantly revving its engine, eventually leading to wear and tear. Overtraining can lead to a build-up of waste products in your muscles and tissues, which may lead to fatigue, weakness, and soreness. It’s important to give your body ample time to rest and recover between runs.

So how do you avoid overtraining? Firstly, make sure you’re taking at least one or two days of complete rest each week, and incorporate cross-training into your workout routine. Cycling, swimming, yoga, and strength training are great options for runners. Mix up your routine and give your muscles a chance to recover.

If you’re experiencing insomnia, mediocre athletic performance, persistent aches and pains, lack of appetite, elevated heart rate, lack of exercise motivation, sickness, or persistent soreness, it’s time to give your body the recovery it needs.

It’s also important to choose the right training pace for each session. Running too fast when you should be going slow can cause unnecessary fatigue. Keep track of your training goals and personal preferences, and incorporate a range of training paces and intensities throughout the week.

Tired After Running Fix – 5. Check Your Medication

Do you feel like you just ran a marathon after an easy run? Well, it might not be because you’re out of shape, it could be your medication! Yup, you heard that right. Heavy medication can have a big impact on your post-workout sleepiness.

Antidepressants like Zoloft and Prozac can cause excessive fatigue, making it a real struggle to even muster up the motivation to run. And let’s be real, we all need a little bit of motivation to get out there and pound the pavement.

Another type of medication that can cause drowsiness are antihistamines. These are often used to treat allergies, and names like Brompheniramine, diphenhydramine, and hydroxyzine might ring a bell. These drugs can make you feel like you’re carrying a backpack full of bricks.

For those of you taking anxiety medication like Klonopin, Xanax, Ativan, and Valium, you might experience weakness or drowsiness for a few hours to several days. It’s not ideal, especially when you’re trying to fit in a good workout.

What’s more?

Blood pressure medications like beta-blockers (Tenormin, Toprol XL, and Lopressor) can slow your heart rate, leaving you feeling tired during and after your workout. If you’re on these meds, try taking them three to four hours before your run, or better yet, talk to your doctor about finding an alternative that won’t put a damper on your exercise routine.

But keep in mind that medication can affect people differently, and what causes excessive fatigue in one person may not have the same effect on someone else.

That’s why if you’re feeling tired after running and you’re on medication, it’s key to talk to your doctor to rule out any serious side effects of your medication.

Tired After Running Fix – 6. You Have Got a Medical Condition

Some medical conditions, such as heart or thyroid diseases, can make you feel fatigued and sluggish after exercise. But it’s not just limited to those conditions. Blood sugar issues, like prediabetes and diabetes, can also cause fatigue, especially if your blood sugar levels drop after training.

Even certain infectious diseases, like Lyme disease, herpes virus, or Epstein-Barr virus, can cause fatigue as your body works hard to fight off the infection. Pay attention to any warning flags that might suggest something more serious is at play.

If your fatigue has persisted for several weeks and is accompanied by blurry vision, constipation, feeling cold all the time, weight gain, and dry skin, or depression, anxiety, or feelings of severe stress, it might be time to seek medical attention.

In general, consult your doctor for fatigue if it has lasted for many weeks, and it’s accompanied by these other symptoms:

• Blurry vision: If you’re experiencing blurry vision along with fatigue, it could be a sign of an underlying health condition such as diabetes, high blood pressure, or an autoimmune disorder.
• A mix of constipation, feeling cold all the time, weight gain, and dry skin: These symptoms can be a sign of an underactive thyroid gland, also known as hypothyroidism.
• Depression, anxiety, or feelings of severe stress: Mental health conditions can affect your energy levels and leave you feeling exhausted even after light run.
• Insomnia, or frequent episodes of interrupted sleep: Poor sleep quality or insomnia can leave you feeling fatigued and sluggish during the day.
• Frequent and severe headaches: Headaches can be a sign of a number of underlying health conditions, including migraines, high blood pressure, or even a brain tumor.
• Recent and unwanted weight gain: Sudden and unexplained weight gain can be a sign of an underlying health condition, such as hypothyroidism, polycystic ovary syndrome (PCOS), or Cushing’s syndrome.
• Unexplained weight loss or gain: Unexplained weight changes can be a sign of an underlying health condition, such as an overactive thyroid gland, diabetes, or cancer.
• Inability to urinate: This could indicate a urinary tract infection, an enlarged prostate gland, or even bladder or kidney cancer.
• Abnormal bleeding, including vomiting blood or bleeding from your rectum: Abnormal bleeding can be a sign of a serious underlying health condition, such as a bleeding ulcer or colon cancer.
• Suicidal thoughts: If you’re experiencing feelings of hopelessness, despair, or suicidal thoughts, seek medical attention immediately.

Feeling Sleepy After Running – When To Nap 

One quick and natural option to deal with post-run tiredness  is to take a nap, of course! But before you do, let’s make sure you’re doing it right.

Here’s how:

• Post-Run ritual. Drink plenty of water and stretch your muscles first, then shower—all before you take a nap.
• Nap At The Right Time. Avoid napping later in the day. Instead, time it at around 1:00 p.m. and 3:00 p.m.—which works great if you usually run in the morning or around noon.
• Cap The nap. Limit your naps to 20-30 minutes. Doze off for longer, and you might fall into a deep sleep, then wake up with sleep inertia. In fact, the longer the nap, the more you risk feeling groggy afterward.
• Set The Alarm. Now you have the perfect nap time; it’s time to make the most out of it. Start by setting the alarm to help nail those 20 minutes.
• The Right Environment. For the perfect 20-minute nap, you want a quiet, dark place with a comfortable room temperature to lay down. If possible, feel free to use earplugs, eye masks, or white noise to help tune out distractions.

Reasons You Feel Sleepy and Tired After Running – Conclusion

now that you know the reasons why you feel like a sleepy sloth after running, you can finally take control of your post-workout slump and kick it to the curb!

So next time you hit the pavement or the treadmill, you’ll be armed with the knowledge to conquer your exhaustion.

Don’t forget to share your thoughts and questions in the comments below – I’m here to help you succeed.

Thanks for tuning in, and remember to keep pushing yourself towards greatness!

David D.

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

Running is a very beneficial physical activity that can improve both your physical and mental health. There is much evidence about its positive effect on sleep quality and body shape. Healthcare experts say that running can be very good for your knees and back as well as blood pressure. Moreover, it improves your immunity and cognitive function as well as reduces the risk of many types of cancer. Psychologists also state that runners have better mental health and a low risk of depression. And these are only some of the advantages of running.

But even realizing the positive influence of running on life is not always enough to start doing this activity regularly. So what are some other ways to motivate yourself for running if you are a busy student? Let’s consider them below!

Find motivation

1. Delegate your homework

Naturally, it’s extremely difficult to find time for sports if you have a lot of assignments. Successful college students typically prioritize learning and often neglect other areas of their life. If you are also afraid of getting low grades but want to be active, then you should seek outside help. To delegate some of your tasks, you can turn to an essay writing service with writers that complete academic work according to your requirements. If you get rid of the obligation to write some boring papers, you’ll probably have more energy and desire to do fun physical activities, like running.

1. Track your training

Tracking runs is also one of the most effective and easiest ways to stay motivated. Anytime your inner voice tells you to stop, you can remind yourself how much work you’ve already done. Looking at your previous achievements will inspire you to move on towards greater goals. If you always keep in mind your accomplishments, realizing what you are really capable of, you are less likely to give up when facing new challenges. To track your runs, download an app, like Strava, that measures your speed and distance.

1. Set a challenge

For some people, external challenges are powerful motivators, while for others they don’t work at all. Maybe, you are one of those individuals that are driven by internal goals only. No matter what type of challenge you consider meaningful, find something that truly motivates you. This could be running faster, pushing your longest distance or even increasing the number of your runs per month. The point is to have a particular objective you’re aiming for. But note that your goal must be measurable and reasonable.

Here’s how long it takes to run 5 miles a day.

Start safely

There are many risk factors that you face while running. They occur due to different reasons. For instance, if you run beyond your current possibilities, you may have shin pain. Also, the incorrect technique can result in injury, and the wrong type of shoes can be a reason for blisters.

To stay healthy, it’s important to avoid risk factors and stick to the recommendations of healthcare experts. Check them below!

1. Always warm up your body before running

Before you start your run, you should thoroughly stretch your leg muscles. It’s important to make it carefully and slowly so as not to harm yourself.

1. Cool down after physical activity

Stretches can serve for both warmings up and cooling down. So you should incorporate them into your post running routine as well.

1. Drink enough water

Consuming enough water before, during and after your run will help your body stay hydrated.

1. Don’t push yourself too hard

Take into account your current level of skills and don’t make too much effort. Instead, increase your distance and speed gradually.

1. Find your pace

Start running slowly so you feel comfortable. You shouldn’t be breathless.

1. Relax your body

Muscles always get tight and sore after running. To relax them, consider having a professional massage or a sauna.

1. Avoid roads

It’s not healthy to run near roads since inhaling vehicle exhaust fumes can result in serious respiratory issues.

1. Run on the right surface

In order not to harm your knees and joints, run on smooth even surfaces. Also, try to avoid sand and concrete.

Additional resource – How to combine keto and running

1. Use special shoes

It’s not recommended to wear regular sneakers when running because they don’t support your feet and increase the risk of injury.

Wrapping up

Running is a great way to improve both your physical and psychological well-being. Even if you are a busy student, you should do your best to motivate yourself for regular physical activity. But note, that it must be done in the safest way possible.

Additional Resource – Here’s how to plan a running route.

Author’s BIO

Alina Boskar is an academic writer,  study coach, and running enthusiast. She leads an active lifestyle and uses her potential to the fullest, both at work and in sports. Alina does her best to fill every free minute of her day with physical exercise as it gives her more energy and satisfaction.

Looking to score the perfect pair of running shorts for your runs? Well, you’re in luck because I’ve got the inside scoop right here.

Running shorts aren’t just another piece of workout gear; they can be the game-changer that elevates your runs from meh to magnificent. These shorts don’t just keep you dry and comfy by whisking away sweat; they’re also your ticket to some serious style points.

But with so many options out there – different styles, designs, materials, and lengths – finding your ideal running shorts can feel like a marathon itself.

Fret not because today we’re diving deep into the art of choosing the perfect running shorts. We’ll cover everything from size and type to fabric and nifty extra features.

Excited? You should be! Let’s lace up and get started.

What Are Running Shorts?

Running shorts aren’t your typical pair of everyday shorts. They’re meticulously crafted with the needs of runners in mind. When you’re hitting the pavement or the trails, every detail counts.

Choosing the right pair of running shorts isn’t just about comfort – it’s about avoiding those pesky irritations that can turn a great run into a painful ordeal. Nobody wants to deal with wedgies, chafing, or shorts that keep riding up mid-stride.

So, what sets running shorts apart? Well, it’s all about the features. The type of fabric they’re made from, their length, the inclusion of a compression layer or lining – these factors can make or break your running experience.

Your choice of running shorts should align with your personal preferences and the type of running you do. Whether you’re conquering rugged terrain, gliding along a smooth track, or pounding the pavement in your neighborhood, there’s a perfect pair out there for you.

The best running shorts are crafted from breathable, lightweight materials. They’re equipped with top-notch moisture-wicking and anti-microbial properties, ensuring you stay fresh and dry throughout your run. Plus, they can handle regular trips to the washing machine without shrinking.

Sure, quality running shorts might cost a bit more, but you’re investing in comfort, performance, and durability – and that’s priceless, isn’t it?

Length Of Running Shorts

When it comes to the ideal length of running shorts, there’s no one-size-fits-all answer. Just like choosing your favorite suit, it all boils down to personal preference.

Running shorts come in a range of lengths, typically ranging from a very short 1-inch inseam to a more moderate 7-inch inseam, which refers to the length of the shorts from the crotch to the hem.

Here’s the lowdown on the different lengths and what they’re best suited for:

Short Length (3-inch inseam):

These short running shorts cut off higher on the thighs, offering maximum freedom of movement and exceptional ventilation. They are the go-to choice for serious competitive runners who need unrestricted leg movement and minimal fabric to keep them cool.

Medium Length (5-inch inseam):

If the short shorts feel a bit too brief, and the longer ones are, well, too long, then the medium-length shorts are your sweet spot. They strike a balance and work well for various activities, especially for runners who switch between different terrains, from trails to tracks.

Long Length (7-inch inseam):

The long-style shorts are your best bet for dealing with unpredictable weather and running off-road. They provide extra coverage against the sun and potential debris, shielding you from insect bites and ticks. These are also suitable for those who prefer more modest coverage.

Materials of Running Shorts

When it comes to choosing the right fabric for your running shorts, you’ll encounter two primary categories: synthetic fibers and natural fibers. Each type has its own set of advantages and drawbacks, so let’s break it down:

Synthetic Fiber Shorts:

These running shorts are crafted from technical materials that often blend various synthetic fabrics like elastane, polyester, spandex, and nylon.

Synthetic fiber shorts excel in providing an ideal fit, ample stretch, and excellent moisture-wicking properties. They’re designed to keep you dry by efficiently moving sweat away from your body.

Durability is a strong suit of synthetic fiber shorts, making them well-suited for regular use and the wear and tear of athletic activities.

Natural Fiber Shorts:

Running shorts made from natural fibers may offer greater freedom of movement due to their stretchiness and flexibility.

However, they come with their own set of challenges. Natural fabrics may not effectively manage sweat, potentially leading to chafing and discomfort.

These shorts may also deteriorate more quickly, especially when frequently used in high-heat conditions, as natural fibers are less resilient compared to synthetic materials.

Given these considerations, my recommendation aligns with synthetic fiber shorts. These materials allow your skin to breathe, drawing sweat away from your body and keeping you dry and comfortable during your runs.

Look for running shorts made of fabrics like Lycra, polyester, polypropylene, spandex, or those containing SUPPLEX or COOLMAX fibers. These synthetic options excel in moisture management, aiding in the quick evaporation of sweat to help regulate your body temperature while exercising.

Additional resource – Compression Leggings for running

Say No To Cotton

Sure, cotton may have a reputation for being less stinky than synthetic fabrics, but here’s the catch: it’s like a sponge for sweat. And guess what? A sweat-soaked pair of shorts is a one-way ticket to discomfort city, complete with the bonus feature of potential chafing—ouch!

So, instead of opting for cotton and embracing the swampy vibes, let’s go for something smarter: moisture-wicking materials. These superheroes whisk away sweat, keeping you feeling fresh and dry.

Plus, they’re all about letting that heat escape so you stay cool as a cucumber during your runs.

Liners and Seams

Now, why do running shorts come with a built-in liner, you ask? Well, it’s for a simple yet crucial reason: so you can ditch the underwear. Yep, that’s right, these liners are here to keep you well-ventilated and feeling fresh during those long miles.

Imagine this: You’re on an epic long-distance run, and the sweat is pouring. Without that trusty liner, you’d be in for a world of discomfort. All that movement combined with the sweat buildup? It’s a chafing disaster waiting to happen. Ouch!

But here’s the secret sauce: when you’re picking your running shorts, go for liners made with high-performance fabrics like Coolmax. These lightweight wonders offer excellent support, ensuring that chafing remains an unwelcome guest on your runs.

Running Shorts Types

Running shorts can be divided into three styles: compression, v-notch, and split shorts. The style regulates the fit, length, and leg seam.

Let’s explain each one.

Compression Shorts

Compression shorts are made mainly from spandex, so they fit snugly to your body, like a second skin. Think of them as your trusty cycling chamois without the padding. But don’t be fooled by their simplicity; they’re game-changers.

First off, compression shorts bring the heat, literally. They’re warmer than your regular shorts, which makes them perfect for those cooler runs.

But here’s where they truly shine: muscle support and chafing prevention. That snug fit keeps your muscles in check, reducing fatigue and helping you go that extra mile. And as for chafing? Say goodbye to that painful annoyance, thanks to the absence of loose, flappy fabric.

Now, when it comes to length, it’s all about personal preference. Men’s styles typically fall somewhere between mid-thigh and knee length, often worn under looser shorts. Ladies, on the other hand, get to enjoy a shorter look, ranging from a cheeky 1″ inseam to mid-thigh length.

V-Notch Shorts

Ever heard of V-notch shorts? They’re called that for a reason! These shorts are all about giving you the freedom to move, and they have a unique design to prove it.

On the outer leg seams, there’s an upside-down V-shaped cutout. This clever little detail sets them apart from your standard shorts. And what does it do? It provides an unbeatable range of movement.

No more feeling restricted during your runs!

Now, here’s the cool part. V-notch shorts have a looser fit compared to their snug cousin, compression shorts.

So, if you’re all about that extra breathing room, these might be your new go-to.

With their unique design and functionality, you can hit the track or the trail looking good and feeling great.

Split Shorts

Split shorts are a bit different. They’re made by overlapping the front panel over the back, creating a split design. And here’s the key difference: split shorts offer the most extensive range of movement for runners.

But wait, there’s more! The length of the split can vary.

Some split shorts go as high as the waistband, while others have a smaller split, around half an inch. You get to choose what suits you best. The higher the split, the more your shorts open up, giving your legs even more freedom.

Visibility

Running when visibility is low? Safety first!

Opt for running shorts in lighter colors. They’ll make you more visible to others when you’re out for a run, especially in low-light conditions or at night.

Keep an eye out for shorts with reflective details, too. They not only add a stylish touch but also boost your visibility and safety during those evening runs.

Sun Protection

If you’re looking for more UV protection while running outdoors, choose a pair that has an ultraviolet protection factor or SPF.

Sunlight contains rays of ultraviolet radiation, which can cause a plethora of skin issues, such as sunburn, premature aging, and skin cancer.

However, opting for clothing that features Ultraviolet Protect Factor (UPF) offers some protection against UV radiation and reduces your overall level of UV exposure. UPF is the rating system used for attire.

Just like SPF or Sun Protection Factor, the rating system is used for sunscreen products. The higher the UPF rating, the better sun protection.

I’d recommend clothing that features UPF 50+, which is the highest-rated UPF certification and blocks out roughly more than 98 percent of UVA and UVB rays.

Just keep in mind that clothing with UPF is not a replacement for wearing sunscreen. Instead, remember to lather on plenty of sunscreen whenever you’re planning to spend time outdoors under the sun, especially during the summer.

Pockets

When it comes to running shorts, having a little zip pocket sewn into the waistband is a game-changer. Seriously, if you can find a pair like that, snatch ’em up!

Now, these pockets come in different sizes. Some are just big enough for your keys, while others can handle your phone and more.

Sure, you might have to pay a bit extra for shorts with pockets, but trust me, it’s totally worth it. Having that pocket means you can easily stash your phone, gels, iPod, or whatever essentials you need while you’re out on your runs.

Running Shorts – The Conclusion

There are many elements to consider when choosing the best running shorts for your needs and personal preferences.

I know it’s a lot to digest from one go, so take your time.

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

In the meantime, thank you for dropping by.

David D.

Whether you’re training for your first marathon or aiming for a sub-3 hour event, the marathon long run is integral for successful training.

In fact, do your long runs right, and you’ll be one step (or many) closer to your fastest marathon. Do them wrong, and your marathon performance will be, at best, subpar. And that’s bad.

Would you like to learn how to make the most out of your marathon long runs? Then I’ve got you covered.

In today’s article, I’m sharing with you the full beginner’s guide to marathon long runs.

More specifically, I’ll dive into:

• What is a Marathon long run?
• The importance of long runs
• What’s the ideal long marathon run pace?
• How far should you run?
• How to add long marathon runs in training
• How to progress
• What to eat and drink
• And so much more.

Sounds great?

Let’s lace up and dig in.

What is The Marathon Long Run?

So what makes a run “long”?

Long runs consist of training runs that are longer than your basic workouts and are the ideal time to increase your weekly mileage as you prepare for a marathon race and are, by rule, performed at a comfortable, slow pace.

The distance could be anything from five miles or over.

The goal is simple – prepare your body and mind to endure going the distance.

Useful link – Here’s the full guide to how long is a marathon.

Why Long Runs Matter

Long runs are the most vital part of any marathon training plan.

Sure, speedwork, tempo, fartlek, and other training runs help improve your speed and conditioning, but the key to overcoming these 26.2 miles lies in the long run.

Let’s delve into why.

Improved Heart Strength

Your heart is a muscle. The more you train it, the stronger it gets—and vice versa.

When the strength of your heart improves, your maximum stroke volume, which is the amount of blood pumped by the heart with each beat,  will increase, and your resting heart rate will lower.

Improved Capillary Density

If you’re trying to improve your endurance, the benefit of improved blood circulation through capillarization may seem obvious.

Capillary refers to the blood vessels that deliver oxygen and nutrients to your muscles—basically fueling your training.

Improved capillary density can benefit endurance runners because it improves the delivery of oxygen and nutrients to your muscles while also allowing you to remove and get rid of waste products faster.

The more capillaries you develop, the faster oxygen and nutrients get shuttled, and the longer you can run—as long as you can deliver enough energy to them to maintain the uptake in production.

Additional Resource – Here’s your guide to the Yasso 800 Workout

Improved Mitochondria

Mitochondria are the small cells that convert carbs and fat into energy. Think of them as the “fuel factor” that power cell respiration and movement. The more mitochondria you have, the more energy your body can produce.

Again, long runs can help by forcing your body to produce more mitochondria per cell—that’s what training adaptation is all about.

Don’t take my word for it. Research shows that mitochondria development peaks at around two hours of training at 50-75 percent of maximum cardio power—the exact conditions during long runs.

Mental Resilience

Regular runs over two hours gradually prepare your body and mind for the rigors of running a marathon.

Once you get to the race venue, you’ll, deep down, know that you can go the distance because you have already put in the needed work to do so—and then some.

In other words, long runs make you mentally strong.

Additional resource – How long is a 100-mile race?

Good Predictor

Besides the physical and mental benefits, long runs can serve as a good predictor of your marathon result as well as your marathon training progress.

In conclusion

In short, long runs are a dress rehearsal for the actual event.

That’s why they’re so important for marathon training success.

It’s the very reason I decided today to spill ALL the beans on how to use them efficiently during training.

Ready to learn how to put them into practice? Then keep on reading.

Additional resource – Before you sign up for a marathon

How To Add A Marathon Long Run To Your Plan

The fast way for you to get hurt/injured is to jump up your long runs by 20 to 30 times at a time.

It doesn’t work that way in the real world.

Even if you have been logging the miles regularly for the past year, patience is critical to successful marathon training.

For this reason, aim to add 5 to 10 minutes each onto your long runs. Follow a sensible progression—or train long enough to get your body hurt or injured. And you don’t want that.

What’s more?

Your first few marathon long runs should include roughly two to three miles at goal pace. For example, if you’re planning to run for 16 miles, run 13 miles at an easy pace, and the last three miles at your goal pace.

Additional Resource  – Should I run in miles or minutes?

How Long Should Marathon Longs Runs Be?

So how long, long runs should be (no pun intended)?

In general, long run duration vary depending on many factors, such as your fitness level and marathon goals.

But all in all,  slow and steady is the way to go.  You’ll want to start with a conservative number, then slowly increase the distance until you peak three or four weeks before your marathon.

More specifically, start at about the 5-7 mile mark, according to your current fitness level and training goals. Your long runs should increase (either in distance or duration) gradually each week, then take a step back every four or five weeks to allow for recovery and consolidate your training gains.

Training progresses, aim to build your long runs to over three hours with the final 60 to 90 minutes at marathon pace (try negative splitting, for example).

How much is enough?

As a rule, your long runs may consist of roughly 30 percent of your total weekly mileage, according to most running experts.

Want more challenge? Check this 50K training plan.

How Fast Should You Perform The Long Run?

Not fast at all. Although long runs are the bread and butter of marathon training, they are not intended nor designed to be a speed workout.

As discussed earlier, long runs have one main goal—to increase your endurance, which means mileage and time on your feet, not pace.

The intensity should NEVER exceed zones 1 and 2. In fact, even if you believe that you’re running easy, you might be actually running too hard.  This easy pace is actually the ideal mix for developing mitochondria in the muscle and training them to effectively burn fat for fuel.

As a rule, keep your long runs at a conversational pace. Try reciting the pledge of allegiance. If you can’t do it without panting for air, you’re going too fast.

Already have a realistic marathon pace goal? Great. Consider doing your long runs 30 to 90 seconds per mile slower.

Additional resource – Jogging Vs running

When Should You Do Long Runs?

If you’re working the typical 9-to-5 job, weekend mornings are the most convenient time for doing long runs.

Keep in mind that you’ll need at least two to four hours to complete your runs, and afterward, you’ll need a few hours to bounce back.

What’s more?

Go the distance when your body is well recovered. Sure, it’s ok to do a long run after a regular training session, but if you’ve been doing lots of 400-meter reps and feeling drained, then you might not perform your best on your long run.

Additional resource – How to determine Marathon pace

How Many Long Runs To Do?

Complete at least three to four long run sessions, spanning at least two hours each in the 12 weeks before the event.

Your longest long run should be completed three to four weeks prior to marathon day. Most experts recommend capping at around 3 to 3.5 hours, or about 18 to 20 miles.

What To Eat On Long Runs

So what should you eat before and during marathon long runs?

Again, the answer depends on you.

I’d recommend experimenting with different options for pre-run breakfasts, snacks as well as fueling on the go and during the run itself.

If you’re looking for a fast way to get fuel fast into your system, try out gels and sports drinks as well as they work for you (and not cause any stomach issues).

Additional resources:

• Guide to Marathon Des Sables
• Can you run a marathon on keto
• How to qualify for the Boston Marathon

Marathon Long Run – The Conclusion

There you have it. If you’re looking to add a long marathon run into your training plan, then today’s article 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 Running Strong.

David D.

Are you ready to take on one of the ultimate challenges in the running world?

Breaking the four-hour marathon barrier is like climbing Mount Everest – it’s daunting, exhilarating, and requires a combination of physical and mental strength. But fear not, my fellow runners, for I have some insider tips and tricks to help you conquer this feat.

Imagine the feeling of crossing that finish line, the crowds cheering you on, the adrenaline pumping through your veins. It’s a moment of pure triumph and accomplishment. And it’s within your reach.

But first, let’s start with the basics. What is the proper marathon pace strategy? How can you get comfortable at this marathon pace? And most importantly, how can you train effectively to achieve your sub-4 marathon goal?

In this article, I’ll be sharing my personal experiences and training tactics that have helped me and countless other runners break the elusive four-hour mark. I’ll delve into everything from pacing strategies to training schedules, and I’ll share with you the secret ingredients to make sure you’re ready to tackle this challenge head-on.

So, are you ready to push yourself to the limit, to challenge yourself?

Before You Start Training For A Sub-4 Marathon Pace

Before diving into the sub-4-hour marathon training plan, it’s important to note that this is not for the faint of heart. This is not a couch-to-marathon plan; it’s designed for runners who have already experienced training for a marathon and are ready to up their game.

To qualify for this training plan, you need to have some running experience under your belt. You should already be running at least 20 miles per week and be able to run for 90 minutes non-stop. It’s also crucial to have at least one year of solid training, as well as a sub-1:50 half marathon and a sub-50:00 10K time.

Not sure?

Do a 10K run test and see.

At the very least, you should be able to run a 10K in 55 minutes before you start the plan.

Once you meet these requirements, you’re ready to start tackling the beast that is the 26.2-mile race. With dedication, persistence, and a bit of grit, you can break the four-hour barrier and become one of the elite marathoners who can finish in less than four hours.

The Sub 4-Hour Marathon Pace Training Plan

Running a marathon at a sub-four-hour pace is no small feat.

To complete a marathon in exactly four hours, you’ll need to maintain a pace of 9:09 per mile. This may feel like walking a tightrope over a vast chasm – one misstep, and you could fall short of your goal. But with the right training plan, the right mindset, and the right support, you can cross that finish line with time to spare.

How Many Months To Train For A Four-hour Marathon Pace

Typical marathon training plans take roughly 16-20 weeks to complete. But this plan is different – it’s around four months of intense training that will push you to your limits and help you reach your full potential.

The first week is crucial. You’ll start with over 20 miles, so make sure you’ve spent enough time building your mileage up to that point. If you’re not quite there yet, don’t worry. You can find resources to help you get there below. (And if you’re a beginner, check out my couch to marathon plan – just don’t expect to run a sub-4-hour marathon on your first try!)

The Training Plan

Training for a marathon in under four hours requires serious commitment – you’ll need to train 4-5 days a week, every week, rain or shine. But with each passing day, you’ll feel yourself getting stronger and more confident.

Throughout the plan, you’ll be doing steady runs, easy runs, speedwork, and long runs, as well as non-running exercises that will help improve your endurance and speed without adding too much stress to your body. You’ll also be doing some form of cross-training on your easy days and non-running days, such as swimming, cycling, or yoga.

But first things first, let’s break down the main running workouts that make up this training plan.

Easy Runs

There’s nothing glamorous about an easy run. It’s like brushing your teeth – not particularly exciting, but essential for maintaining good health. These runs allow your body to recover while keeping you moving forward.

During easy runs, you should maintain a comfortable and easy pace – around 60-65% of your maximum effort. You should be able to hold a conversation without trouble. Try reciting the pledge of allegiance out loud. If you can’t do it without getting too winded, you’re going too fast. And don’t worry about your pace – slow and steady wins the race!

Steady Runs

Steady runs are essential to build up your stamina and endurance. These runs are like the bread of a sandwich. They might not be the most exciting part, but they hold everything together. Start slow, and don’t worry if you can’t keep up with your pace in the beginning.

Speed Work

Although marathon training is basically aerobic training, speed work is also important.

Speedwork it’s key because it pushes you out of your comfort zones which forces you to run more efficiently.

The training can take various forms, from Fartlek, interval training to tempo runs and hill reps.  The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow.

When you do an interval workout, you set a precise rest period between speed intervals. These intervals could be 400-meter reps, one-mile reps, or a mix of different distances. Choose what works for you.

For example, you run close to maximum power for one minute, then recover with an easy jog for two minutes. Repeat eight times.

According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. That’s why the below plan has one session every other week or so.

For the first few sessions, start with no more than three reps, then slowly work your way up to six repeats.

These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. Remember to recover fully in between intervals.

Additional Resource – Here’s your guide to beginner running pace

Tempo Training

Tempo training has a lot to offer. It train your body to keep speed over distance by improving your anaerobic threshold, which is key for running faster.

To perform a tempo run, begin with 5-10 minutes of easy running, then gradually increase your speed for 15 to 20 minutes of running until your reach your 10K pace. The pace should feel unsustainable. Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. The perfect tempo pace is one in which you can barely talk at all. This is roughly your 5K pace.

Once you peak, spend the last 5-10 minutes cooling down.

Additional resource – Can you run a marathon on keto

Long Runs

Long runs are the bread and butter of endurance training.  These consist of slow and easy distance runs that will build your endurance.

The most important session of marathon training should be performed at a mostly easy and conversational pace—or about 60 to 70 percent effort level—one in which you can recite the pledge of allegiance with ease. The ideal long-run pace is roughly 30 seconds to one minute per mile slower than your goal pace.

Cross-Training

Cross-training is any type of non-running workout that helps improve endurance and strength.

Some of the best options for runners include:

• Swimming
• Biking
• Strength training
• Rowing
• Yoga

As long as the activity is low impact and doesn’t stress your body the same way that running does, you’re good to go. Cross-training should complement your training efforts instead of compromising them.

Additional Tips

Training is just one piece of the puzzle. You also need to back up your miles wither other strategies, such as:

Nutrition and Hydration

In addition to training, proper nutrition and hydration are crucial for breaking the four-hour marathon barrier.

To fuel your body for peak performance, focus on consuming a balanced diet rich in complex carbohydrates, lean protein, and healthy fats.

Make sure to drink plenty of water and electrolyte-rich fluids before, during, and after your training runs and on race day. Experiment with different energy gels and drinks to find what works best for your body.

Mental Training

Running a marathon is as much a mental challenge as it is a physical one. To prepare yourself mentally for the demands of the race, incorporate visualization and positive self-talk into your training regimen.

Imagine yourself crossing the finish line with a sub-four-hour time and focus on the feelings of accomplishment and pride that come with that achievement. Use positive affirmations to boost your confidence and remind yourself of your goals.

Rest and Recovery

Rest and recovery are just as important as training when it comes to breaking the four-hour marathon barrier.

Make sure to get adequate sleep each night and schedule rest days into your training plan. Incorporate active recovery activities such as foam rolling, stretching, and massage to reduce muscle soreness and prevent injury.

Accountability and Support

Breaking the four-hour marathon barrier is a challenging goal, but you don’t have to do it alone. Seek out support from friends, family, and fellow runners who can provide encouragement and accountability throughout your training journey.

Consider joining a running club or hiring a coach to help you stay on track and provide guidance on proper training techniques.

Race Day Strategy

To maximize your chances of breaking the four-hour marathon barrier, it’s important to have a solid race day strategy.

Start conservatively and focus on maintaining a steady pace throughout the race. Don’t get caught up in the excitement of the starting line and start too fast.

Fuel and hydrate appropriately, and use mental techniques such as visualization and positive self-talk to stay motivated and focused. And most importantly, enjoy the experience and savor the sense of accomplishment that comes with crossing the finish line.

The Actual Four-Hour Marathon Training Plan

Without further ado, here’s the weekly breakdown of a proper sub-4 marathon training plan.

Week – 1 (20 miles)

• Monday – Run 3 Miles at a steady pace
• Tuesday – Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 3 X 1-mile reps.
• Friday– Rest or Cross-Train
• Saturday – Run 10 miles at an easy pace
• Sunday – Rest or Cross-Train

Week – 2 (22 miles)

• Monday – Run 4 Miles at a steady pace
• Tuesday– Rest or Cross-Train
• Wednesday – Run 5 Miles at a steady pace
• Thursday – Speed: 8 X 400-meter
• Friday– Rest or Cross-Train
• Saturday– Run 11 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 3 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 2 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – Speed: 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 12 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 4 (27 miles)

• Monday—Run 4 Miles at a steady pace
• Tuesday—Run 3 Miles at a steady pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – 10 X 400-meters
• Friday– Rest or Cross-Train
• Saturday– Run 13 miles at an easy pace
• Sunday– Rest or Cross-Train

Week  – 5 (30 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – One-mile jog, then three miles, or 30 mins, fartlek, then one-mile jog
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 6 (32 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 4 X 1-mile
• Friday– Rest or Cross-Train
• Saturday– Run 15 miles at an easy pace
• Sunday– Rest or Cross-Train

Week – 7 (36 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday – Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 8 (25 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Rest or cross-train
• Wednesday—Run 4 Miles at a steady pace
• Thursday – One-mile jog, 30 mins fartlek, one-mile jog
• Friday– Rest or Cross-Train
• Saturday— Run 10 Miles at a conversational pace
• Sunday– Rest

Week – 9 (40)

• Monday—Run 5 Miles at a steady pace
• Tuesday —Run 3 Miles at an easy pace
• Wednesday—Run 7 Miles at a steady pace
• Thursday – 6 X 1-mile reps
• Friday– Rest or Cross-Train
• Saturday- Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 10 (40 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 2 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday—10 X 400-meter
• Friday– Rest or Cross-Train
• Saturday— Run 17 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 11 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 6 Miles at a steady pace
• Thursday – 6 X 1-Mile
• Friday– Rest or Cross-Train
• Saturday— Run 18 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 12 (44 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Run 3 Miles at an easy pace
• Wednesday—Run 5 Miles at a steady pace
• Thursday – One-mile jog, 40 minutes fartlek, then one-mile jog.
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 13 (44 miles)

• Monday—Run 7 Miles at a steady pace
• Tuesday– Run 2 easy miles
• Wednesday—Run 8 Miles at a steady pace
• Thursday – Run 5 easy miles
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 14 (40 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday – Run 3 easy miles
• Wednesday—Run 4 Miles at a steady pace
• Thursday – 6 X One-mile
• Friday– Rest or Cross-Train
• Saturday— Run 20 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 15 (30 miles)

• Monday—Run 5 Miles at a steady pace
• Tuesday—Rest or cross-train
• Wednesday—Run 5 Miles at a steady pace
• Thursday—Run 6 Miles at a steady pace
• Friday– Rest or Cross-Train
• Saturday— Run 12 Miles at a conversational pace
• Sunday– Rest or Cross-Train

Week – 16 (Race week)

• Monday—Rest
• Tuesday—Run 5 Miles at a steady pace
• Wednesday—Rest
• Thursday—Run 4 Miles at a steady pace
• Friday– Rest
• Saturday– Rest
• Sunday– Race day.

Additional resources:

Guide to Marathon Des Sables

How to qualify for the Boston Marathon

Four-Hour Marathon Training Plan  – The Conclusion

There you have it. If you’re serious about achieving your sub 4 hour marathon pace, then Congratulations on taking the first step towards achieving your sub-4 hour marathon goal! The training plan outlined in this article is designed to help you build the endurance, strength, and mental toughness needed to cross the finish line with confidence and pride.

But remember, training for a marathon requires dedication, hard work, and perseverance. It’s not just about the physical training but also about mental preparation, nutrition, and recovery. You’ll face challenges and setbacks, but with determination and discipline, you can overcome them all.

I’m here to support you on your journey, so if you have any questions or concerns, please don’t hesitate to leave a comment below. I’d be happy to help in any way I can.

As you embark on this journey, remember to stay motivated, stay focused, and keep pushing yourself towards your goal. Your efforts will pay off when you cross that finish line and achieve your sub-4 hour marathon.

Thank you for taking the time to read this article and I wish you the best of luck in your training. Keep running strong and never give up on your dreams!