Think of VO2 Max like the horsepower in a car. It tells you how much “power” your body can produce with the oxygen it consumes.
The higher your score, the longer and faster you can keep going—whether running, swimming, biking, or doing any other aerobic activity.
How VO2 Max Works in Your Body
A few main things affect your VO2 Max:
Lung and Heart Capacity: The bigger your lungs and heart, the more oxygen-rich blood they can pump.
Capillary Delivery: How efficiently your body delivers oxygen to your muscles.
Muscle Efficiency: How well your muscles use the oxygen to generate energy.
In practical terms, improving any of these factors will boost your VO2 Max and, in turn, your endurance and performance.
When I started focusing on lung capacity through specific breathing exercises, I noticed a tangible difference in my stamina during long runs.
What Factors Affect VO2 Max?
VO2 Max is different for everyone and depends on a few key things:
Age: Most people hit their peak VO2 Max in their late 20s or early 30s. After that, it decreases by about 10% every decade. But don’t worry, regular training can slow this decline even as you age.
Gender: On average, men tend to have higher VO2 Max scores than women due to larger hearts, more blood volume, and greater muscle mass. That said, women can still achieve impressive scores with the right training.
Heredity: Genetics account for about 10-30% of your VO2 Max, so some of us have a natural head start. But hard work can always make a difference!
Altitude: The higher you go, the less oxygen in the air can lower your VO2 Max. I remember my first high-altitude run—it was brutal!
Training: VO2 Max is highly trainable. With consistent effort, you can increase your score by up to 20%, depending on your current fitness level and how you train.
VO2 Max and Athletic Performance
If you aim to boost your athletic performance, VO2 Max is a useful metric, but it’s not the whole story.
Athletes with similar VO2 Max scores can perform very differently depending on techniques, mental toughness, and muscle efficiency. For example, a runner with excellent form and a well-structured training plan will outpace someone with a higher VO2 Max but poor form.
What’s more?
A high VO2 Max in one sport doesn’t automatically make you great at others
For example, Eliud Kipchoge might dominate the marathon, but that doesn’t mean he could switch to swimming and be just as successful. Different sports require different skill sets, even if they all rely on aerobic fitness.
More Benefits
Research found the V02 Max drastically impacts your lifespan.
A low score has been correlated with higher risks of cardiovascular disease, according to the American Heart Association (AHA).
The next VO2 Max charts highlight ideal fitness levels to help lower heart disease risks, according to research from the Cooper Institute.
If you’re in the blue zone, congrats—you’re in great shape!
For those in the yellow and green zone, you can still reduce your risks by making a few lifestyle changes—one of them is improving your V02 Max (more on that later).
What’s a Good VO2 Max?
Like any fitness metric, there’s no one-size-fits-all “good” VO2 Max score.
Several factors influence it, and what’s considered a good score for one person may be different for someone else.
For example:
A non-trained male might have a VO2 Max of around 30 to 40 mL/kg/min, while a non-trained female might be closer to 27 to 30 mL/kg/min.
Elite male athletes can have VO2 Max scores as high as 90 mL/kg/min, and elite female athletes can hit the 80s.
If you’re in your 30s, a good score might be around 50-55 mL/kg/min for men and 45-50 mL/kg/min for women. The higher your number, the better your aerobic fitness.
Here are some VO2 Max charts for good averages based on gender, age, and fitness taken from top-end sports, that show normative data in different population groups.
VO2 Max Averages by Fitness Level
Let’s break it down with some numbers to give you a general idea:
Non-trained male: Around 30 to 40 mL/kg/min
Non-trained female: Roughly 27 to 30 mL/kg/min
Elite male athletes: Can reach as high as 90 mL/kg/min
Elite female athletes: Around 77 to 80 mL/kg/min
For a 30-year-old man, a VO2 Max score between 50-55 mL/kg/min is considered good, while for a 30-year-old woman, a score between 45-50 mL/kg/min is solid.
Generally, the closer you get to a score of 60, the better your aerobic fitness.
VO2 Max and Endurance Training
As you can already tell, VO2 max is key to top-notch athletic performance
The living proof? Renowned ultra-endurance runner Kilian Jornet was reported at 92.0 ml/kg/min during the peak of his conditioning, while Norwegian cross country skier Espen Harald Bjerke scored 96.0 ml/kg/min.
How to Measure Your VO2 Max
You can measure VO2 Max through lab tests or simpler DIY methods. Let’s dive into both options.
The VO2 Max Lab Test: The Gold Standard
A lab test is the most accurate way to get a true VO2 Max reading. Here’s how it works:
The Mask: You’ll wear an oxygen mask that measures the concentrations of inspired and expired air as you exercise.
The Workout: You’ll start at a low intensity, then gradually increase the difficulty by adding resistance, speed, or incline (depending on the machine). The test continues until you reach exhaustion.
The Reading: Your VO2 Max is recorded when your oxygen consumption plateaus, despite increasing exercise intensity.
I’ve done this test myself, and while it’s super accurate, it’s also expensive and not something you need to do unless you’re an elite athlete or serious about your training.
Let’s check the alternatives.
Submaximal VO2 Max Tests
For most of us, a lab test isn’t necessary. Instead, you can use submaximal tests to estimate your VO2 Max. They’re not as precise but still provide valuable insights.
Here are a couple of easy tests to try:
1. The Cooper 12-Minute Run Test
Dr. Kenneth Cooper developed this test and is a great way to estimate your VO2 Max. It’s simple, requires minimal equipment, and gives you a reliable reading of your aerobic capacity.
How to Perform the Cooper Test:
Warm up for 10 minutes with a light jog and some dynamic stretches.
Find a flat track or road and run as hard as possible for 12 minutes. The goal is to cover as much distance as possible.
Record the distance you covered, then use a formula to estimate your VO2 Max:
Formula: VO2 Max = (Distance in meters – 504.9) / 44.73
For example, if you ran 2,200 meters, your VO2 Max would be: VO2 Max = (2200 – 504.9) / 44.73 = 37.97 mL/kg/min.
According to research, high-Intensity Interval Training, or HIIT for short, is the ideal way of improving your peak oxygen intake, as it challenges your cardiovascular system to work to maximum effort.
The more you push yourself (the higher the RPE Scale), the better.
HIIT workouts consist of performing intervals of intense aerobic exercise, like running, spinning, or swimming, taking a recovery break, then repeating the whole cycle for a specific amount of time.
Here are two specific workout routines to help you boost your VO2 Max:
Track Workout: Run five 1,000-meter intervals at near-max intensity, with two to three minutes of recovery between intervals.
Treadmill Incline Workout: Set the treadmill to an 8% incline and do five two-minute intervals at maximum effort, with two minutes of rest in between.
How to Improve Your VO2 Max
Improving your VO2 Max takes time, effort, and consistency, but it’s worth it. Here are some of the best ways to boost your VO2 Max:
High-Intensity Interval Training (HIIT): I hate to sound like a broken record, but research shows that HIIT is one of the most effective ways to improve your VO2 Max.
Steady-State Cardio: While HIIT is great for fast improvements, longer steady-state cardio sessions (like long runs) also improve your VO2 Max. Mix it up for the best results.
Altitude Training: Training at higher elevations forces your body to use oxygen more efficiently, which can increase your VO2 Max over time.
Cross-Training: Activities like cycling, swimming, and rowing can also improve your cardiovascular capacity without the repetitive impact of running.
Frequently Asked Questions About VO2 Max
Let me address some of the most common questions regarding VO2 Max.
What is a good VO2 max for my age?
VO2 max values can vary significantly based on age, sex, and fitness level. As a general guideline:
For men aged 20-29, a good VO2 max is around 42-50 mL/kg/min.
For women aged 20-29, a good VO2 max ranges from 35-43 mL/kg/min.
As you age, VO2 max typically declines. For example, men in their 50s may have an average of 35-40 mL/kg/min, while women in the same age group average 30-35 mL/kg/min. It’s important to note that individual fitness levels can vary, so consider these numbers as general benchmarks.
How does altitude affect VO2 max?
Altitude can significantly impact VO2 max. At higher elevations, the availability of oxygen decreases, which can lead to a temporary reduction in aerobic capacity. Studies show that VO2 max can decrease by approximately 1% for every 100 meters (about 328 feet) of elevation gained.
However, many athletes train at altitude to adapt their bodies to utilize oxygen more efficiently, potentially leading to improved performance when returning to lower elevations.
What are the signs that my VO2 max is improving?
You may notice several indicators of improved VO2 max, including:
A decrease in perceived exertion during similar intensity levels.
Tracking these changes over time can help you gauge the effectiveness of your training.
Further Reading on VO2 Max
To deepen your understanding of VO2 max and its importance for runners, here are some reputable organizations and studies that provide valuable insights:
American College of Sports Medicine (ACSM): The ACSM is a leading authority on sports medicine and exercise science. Their comprehensive guidelines on exercise testing and prescription emphasize the significance of VO2 max for athletic performance. You can explore their resources on VO2 max in their position stand, available at the ACSM website.
Journal of Sports Science and Medicine: This peer-reviewed journal features a range of studies that delve into the effects of VO2 max on performance. For instance, the article titled “The Relationship Between VO2 Max and Running Performance” discusses how VO2 max levels correlate with various race performances.
British Journal of Sports Medicine: This journal regularly publishes research on exercise physiology and training methods. A notable study, “How to Measure and Improve Your VO2 Max”, provides insights into measuring VO2 max and training strategies to enhance it.
Mayo Clinic: The Mayo Clinic offers accessible information on VO2 max and its implications for cardiovascular health. Their article on “Exercise and Heart Health” discusses the role of aerobic exercise and VO2 max in maintaining heart health.
Runner’s World: This popular resource provides articles specifically focused on running and performance metrics, including VO2 max. Check out their article, “How to Boost Your VO2 Max” for practical tips and insights.
Join the Conversation!
We want to hear from you! Have you measured your VO2 max, or are you curious about how it can impact your running performance? What experiences do you have with training to improve your VO2 max? Sharing your journey can provide valuable insights for fellow runners who are navigating their own paths to better fitness.
Feel free to share your thoughts, ask questions, or offer tips that have helped you in your training in the comments section below. Whether you’re just starting to explore VO2 max or have some tried-and-true methods to share, your voice matters in our running community!
Let’s support each other on our running journeys—together, we can achieve our goals and inspire one another!
If you’re serious about reaching your full running potential, then you’re in the right place.
In today’s post, I’m sharing more than 100 running tips designed to help make your workout routine a complete success.
Follow these practical, simple, and proven strategies, and you’ll reach your full running potential in no time.
Let’s get this ball rolling…
Without further ado, here’s a list of the best running tips ever.
Get the Right Shoes
Shoes are the most important running equipment.
Period.
A proper shoe not only makes running feel more comfortable, but also help improve your performance and ward off all sorts of injuries, including shin splints, plantar fasciitis, knee pain, and foot pain.
How do you pick the right shoes?
The golden rule is to go for a shoe that feels comfortable.
That’s the conclusion of a study published in the British Journal of Sports Medicine.
The right shoes have to match your natural foot shape and biomechanics.
As a rule of thumb, leave at least a thumbnail’s distance (roughly 1 cm, or ½ an inch) from the end of your longest toes (while flat on the floor) to the end of the shoe.
In other words, you should be able to freely wiggle all of your toes, with plenty of room to spare.
For the full guide on how to choose the right running shoes, see my post here.
Visit a Specialty Running Store
Don’t know what it takes to pick a proper pair?
Head to a specialty running store dedicated specifically to running-related gear, accessories, and gadgets.
Once you’re there, have your foot type and gait analyzed by the professional staff.
That’s how you’ll find out things you might not know on your own – you might be a severe overpronator or underpronator who needs trainers with a bit of more support than the typical (mostly neutral) runner.
They’ll know and explain what you need.
When you go shoe shopping, treat their staff the way you would a physician.
Be willing to answer all sorts of questions regarding your training goals and personal preferences.
It’s worth the extra cost you’ll pay there to get a true “shoe fitting” service.
Wear the Right Clothing
Once you have the right running shoes, add on some basic running clothing and apparel.
You’ll need shirts for different seasons, preferably made of moisture-wicking technical fabrics that can help pull the sweat away from your skin and keep you dry and comfortable in the process.
Some of the best fabrics include Coolmax and Dri-fit.
Special apparel costs a little bit more than casual clothing, but you’ll find that it’s worth every penny — especially if you’re serious about staying comfortable for the long haul.
You’ll need a couple of pairs of bottoms: shorts, tights, pants, or even a skirt if you find that more comfortable.
And female runners need a good sports bra that both provides support and reduces the risk of chafing.
Other items to consider include (but are not limited to) running sunglasses, hats, hydration belts, sports watches, heart monitors, and more.
Here’s the full guide to cold weather running.
Opt for Smart Socks
The golden rule on running is that you should not run in cotton socks. Cotton absorbs and retains moisture, and since your feet will sweat, running in cotton will leave your feet soggy and moist.
This leads to the two side effects of moisture and friction —calluses and blisters.
These wick moisture away from your feet, keeping them comfortable and relatively dry.
Smart socks are made from either a blend of natural fibers such as wool, or from synthetic fibers such as nylon, acrylic, or Coolmax.
You can also try compression socks.
Have More than One Pair
According to research published in the British Journal of Sports Medicine, runners who rotate their shoes among various models during a 6-month period had a 40 percent lower risk of incurring a running injury than those who ran in the same pair through the same period.
If you’re serious about reducing your risk of injury, train in more than one pair.
Clean Your Shoes
If you take care of your running shoes, they’ll return the favor and take good care of your feet.
They’ll also last longer.
Failure to do so will mean that your shoes will lose their cushioning properties sooner than they need to: neglect wears them out prematurely.
Here are a few shoe-cleaning rules:
Do not toss your running shoes in the washer. Wash them manually instead.
Use an old toothbrush or nail brush and mild soap — preferably an anti-grease soap. A bit of water added in will wash away stains, dirt, and mud.
Do not toss your shoes in the dryer. Dry them in the open air under direct sunlight.
Replace Your Running Shoes
Sooner or later, your trainers will wear out and lose their shock-absorption properties.
That’s when you need to ditch them and get a new pair.
Here’s the bad news.
As far as I know, there’s no proven formula that tells you exactly when to replace your running shoes.
That’s because there are many factors that impact running shoe lifespan, including:
Running surfaces
Runner weight
Weekly mileage
Training intensity
Running biomechanics
The climate you run in
As a rough guide, a running shoe should last you between 500 and 600 miles. Once your shoes go beyond this range you’re risking discomfort and pain, as well as injury.
My best advice is to use an app like MapMyRun to keep tabs on the mileage of a specific pair, or you can do it the old-fashioned way, using pen and paper or an Excel spreadsheet.
Tying their shoes is something that well-accomplished 5-year-olds can do with ease. But there are many different ways to lace trainers, and different techniques can not only make them more comfortable, but also help avoid all sorts of discomfort.
According to a study conducted at the University of Duisberg-Essen in Germany, shoe-lacing technique has a huge influence on impact force, pronation, and foot biomechanics.
In this infographic, you’ll find a lineup of top knots to learn.
Bonus tip: You can also invest in a pair of Lock Laces.
Dress For 10 Degrees Warmer Than What the Thermometer Says
Running during the winter has its challenges, but if you overdress, you’ll get in trouble.
For winter running, you need to aim for warmth, but without making yourself sweat so much that you get a chill.
That’s why I highly recommend that you dress as if it’s 10 to 15 degrees warmer than it is outside. You should feel slightly cold when you take your first few steps outside. Once you get moving you’ll warm up quite a bit, so don’t worry about feeling cold at first.
Try YakTrax
As a winter runner, you need good traction to prevent sliding and slipping — especially when road conditions are freezing and/or snowy.
One thing you can do to make sure that you stay on your feet is to try YakTrax. It’s a traction device that meets the needs of runners during wintertime. They improve control and stability when there’s snow, sleet, and ice underfoot.
Buy Running Garments On Sale
Are you a runner on a tight budget?
Buy your athletic garments at the end of the season.
As with any other store, running specialty stores put sale items on clearance as the weather changes to make room for the new models and styles that are coming in.
I’ve purchased some of my favorite summer running clothes in late autumn or winter when it was too cold to run in them, and my favorite cold-weather running gear when the temperature outside was hot
There’s nothing wrong with last season’s styles. They’re generally made from the same materials, and running clothes are performance tools, not fashion statements.
For the best running shoe deals on the web, check ShoeKicker.com. It’s a great website that scours the internet looking for the best deals.
Use GPS Tracking Apps
Being able to measure your day-to-day performance is a great way to reach the next athletic level. After all, if you can’t measure, you can’t improve it.
Fortunately, advances in mobile apps mean that you can challenge yourself each time you head out the door. Running apps are perfect for beginning runners who need a little bit of a push and a way to monitor their progress, as well as for elite runners trying to stay in peak shape throughout the racing season.
That’s why, whether you’re training for your first 5K or your 11th marathon, your smartphone (or any other “smart” device) can be an excellent coach.
Here are a few of some of the best apps out there:
Runtastic
RunKeeper
Strava
MapMyRun
Edmundo
MyFitnessPal
Use a Heart Rate Monitor
Using a heart monitor is like having a coach along for every run. When used right, it can show you, down to the stride, how hard or easy you are working. It can help you find your running sweet spot and prevent overtraining or undertraining in the process.
Here are the four main heart rate training zones you need to be aware of. Plan your workouts within each zone for a well-rounded training program
Zone 1—The recovery or energy efficient zone, it’s roughly 60 to 70 percent of maximum heart rate, or MHR.
Zone 2—The aerobic heart rate zone, it’s roughly 70 to 80 percent of MHR.
Zone 3—The anaerobic zone, it’s about 80 to 90 percent of MHR.
Zone 4—The VO2Max or Red Zone, it’s approximately 90 to 99.99 percent of MHR
If you do a lot of running in the rain with a non-waterproof phone or GPS watch, then you need to protect your electronic devices from water damage.
Here’s how:
Store your device(s) in a lightweight zip-lock bag. The bag should to be securely sealed to prevent water from leaking in.
You can also cloak your device in plastic wrap, leaving no “skin” exposed. When wrapping, make sure that the charger port is well covered.
What I love about using plastic wrap is that it’s dense enough to protect against moisture but thin enough that you’ll still be able to use the touchscreen through the plastic.
If all the jingling and jangling of running with keys in your pocket drives you nuts, you’re not alone. Here’s my favorite solution:
Take the key off of its keychain, unlace your shoe a notch, then slide one of your shoelaces through the key and put it on the string. Tuck the key under the other lace before retying your shoe.
To keep the key from bouncing around, tie your shoe using a double knot and secure the other end of the key under the crisscrossed laces.
This technique will give you peace of mind and allow you to enjoy your run.
If you don’t want to do this, you can put a rubber band around your keys before tossing them in your pocket, or try putting them on a shoelace and wearing them like a necklace.
Long Walks First
If you’ve been exercising regularly for the last 3 to 6 months and you’re already in good shape, you may choose to skip this step, but if you’re a real beginner, this is the most important step for building the right foundation.
Before you start running, do plenty of walks to prep your body. Start out with 30 minutes of brisk walking, then build it up to a full hour, three times a week for a full month.
By week four you should be walking for at least 60 minutes at a brisk pace three times per week. Now you’re ready to move onto a walk/run schedule.
Walk/Run
The walk/run method is ideal for helping new trainees get fit without getting hurt. The key here is to gradually stretch your comfort zone without overextending it.
Here’s how to do it
Start with a proper warm-up of 10 minutes of walking at a brisk pace. This will get your heart rate up and the blood flowing to your muscles.
Next, jog slowly for 20 to 30 seconds. Slow it down and walk for 30 seconds to a full minute, then jog again for another 20 seconds.
Keep repeating the cycle for 15 to 20 minutes, then end your session with a 10-minute cooldown.
If everything is going well, increase your running time by 5 to 10 seconds from one session to the next. Do these increases gradually, staying within your fitness level the entire time.
Give C25K a Try
Newcomers to running or those returning to it after a long layoff should give the C25k app a try.
This handy app offers a nine-week training plan that can help you train for a 5K race (roughly 3.1 miles) in a gradual and safe manner. You only need to commit 20 to 30 minutes, three times a week.
The treadmill is the perfect tool for building endurance without putting too much stress on the body. It gives you full control over your speed and incline, and allows you to adjust your speed and intensity to match your fitness level.
You really can’t overtrain on the treadmill unless you’re doing so on purpose, ignoring your body’s signals of pain and discomfort.
Here’s the workout routine you need:
Warm up for 10 minutes. Start with a 10-minute walk at 1.5 to 2 mph, then jog for three minutes at a pace of 2.5 to 3 mph for next three minutes. Make sure to practice good running form.
Increase the speed to 3.5 to 4 mph and stick to this relatively fast pace for one full minute before slowing back down to a walk for another 4 minutes.
Increase your speed to 3 mph and jog for three minutes, then run for one minute, picking up your pace to 4 to 5 mph (or even faster if your fitness allows it). Back off if your body hurts or your form starts to suffer.
Finish off with a 10-minute cooldown walk.
The Talk Test
As a beginning runner, make sure that you’re running at what is known as a conversational pace. This means you should be able to speak in full sentences on-the-go without gasping for air. Want to test yourself?
If you can recite the Pledge of Allegiance without too much difficulty, you’re not running too hard.
By sticking to this rule, you’ll build your aerobic endurance based on the right foundation, and this will set you up for success later on.
The only exception to this rule is when doing any sort of speed work training. Speedwork includes sprints, fartleks, hill reps, or racing. These are not moves you should concern yourself within the early stages of your training.
Run For More
After three to four weeks of using the run/walk method, start lengthening your running segments until you can run at a comfortable pace for 30 minutes straight.
Depending on your fitness level and training consistency, this may take you a while. But if you stick with it long enough, you’ll get there.
Once you can run for 30 minutes straight without much trouble, feel free to take your running to the next level. That’s when you’re going to start seeing some amazing results.
Once you’ve increased your running time to an hour or more, you will be in good enough shape that you’ll be able to sign up for 5k races, do interval or hill training, and much more.
Avoid The Rueful Toos
Runners who do too much too soon without giving their body enough time to adapt to their new training load will eventually run into trouble. It’s one of the most common mistakes beginners make.
Don’t fall into the trap of “too much, too soon, too often, too fast, with too little rest.” Instead, build a solid base of easy, short, aerobic distances before you up the ante with speed, distance or hill training.
Even if you feel like you can do more during the first few months of training, rein that temptation in. The temporary sense of accomplishment you might get is not worth the risk of a painful injury or a burnout.
Dynamic Warm-up
A good warm-up is the backbone of effective training, especially when doing hard, intense runs such as interval sessions or hill runs.
Warming up the right way can improve your performance as well as reduce the risk of injury.
Here’s a simple routine you can try.
Do at least ten reps of each exercise below for two to three rounds.
High kicks
Lunge with a twist
Inchworms
Hip stretch with a twist
Butt kicks
Or check my full routine here.
Cool Down Right
The cooldown is just as vital to your performance and fitness as the warm-up.
A proper cool down can help transition blood from the working muscles to the normal resting flow, but when you stop on the spot, blood can start to pool in the legs and feet, leading to dizziness, vertigo, and discomfort in some people.
Here’s how to cool down properly. Jog or walk for at least 5 to 10 minutes (depending on your training intensity). Then do some post-run strength, mobility, and stretching exercises.
Stretch After Your Runs
The benefits of stretching are a hotly debated topic in both the scientific and running world, but I still recommend stretching as a way of preventing injury and improving performance.
Here a few benefits of stretching:
Improves muscular coordination
Reduces lower back pain
Enhances posture
Alleviates post-run soreness
Increases range of motion
Whatever you do, don’t stretch before a run like we used to do in high school gym class. Studies show that static stretching before a workout can compromise performance and may lead to injury (think muscle tears).
Aim to stretch for at least 10 to 20 minutes after a workout, focusing on the main running muscle groups including the hips, the glutes, the hamstrings, the quads, and the calves.
Hold each stretch for 20 to 30 seconds, and breathe deeply into your stretch to release any tension or discomfort.
Learn Lexicology
As you get more into running, sooner or later you’re going to run into some technical jargon. As is true in most sports, running has its own verbiage that you need to get good at if you’re going to be serious about calling yourself a runner.
In other words, you have to talk the talk.
Here is my full list of running jargon, where you’ll find more than 160 definitions of most common running terms.
Have a Plan
“If you fail to plan, then you’re planning to fail.”
That quote might sound like a cliche, but that does not make it any less true, especially when it comes to running. Following a training plan will help you remove the guesswork from your workout routine.
Pick a training plan. You can find an array of intricate plans online, with something for everyone. All in all, the best plan is a well-rounded plan, whether you’re a recreational runner doing it for health and fitness or an elite marathoner hoping to optimize your performance.
Include the following five elements in your training program:
Interval workouts
Tempo runs
Hills runs
Long runs (or LSDs)
Easy run (for recovery).
Add a Long Run
Longs runs are vital for training. They increase stamina, build proper form, burn mad calories and will get you in tip-top running shape for any race or distance. And adding long runs into a running plan is not that complicated.
After at least six months of regular training, increase your longest running session—typically, your weekend workout—by up to 10 percent from one week to the next. Keep doing this until you’re running for two and a half to three hours.
Do your long runs at approximately 60 to 70 percent of your 5K pace—that should be a comfortable pace. To make sure you’re doing LSD runs right, do a quick talk test whenever you feel you might be working too hard.
Speed Work
Whether you’re looking to outpace your running buddy or aiming to beat your current PB at a given distance, speedwork is the way to go. It can also increase your range of motion, improve your conditioning, burn mad calories and build muscle mass, all of which can make you a stronger and fitter runner.
Here are the main speedwork sessions you need to add to your training schedule:
Classic 200m sprints
Tabata sprints
400m laps around a track
Short and medium hill sprints
Fartlek sprints
As a rule, aim for quality over quantity. Speedwork should account for no more than 20 percent of your weekly total mileage.
Sprint
Long sessions have their benefits, but to take your running to the next level, sprinting is of the utmost importance.
A form of high-intensity interval training (HIIT), sprinting can help you burn three times more calories than steady-state running. According to studies, it also boosts your metabolism and helps develop killer lower body strength and speed.
What I really like about sprinting is that it takes just half an hour to complete an entire session. What’s not to love?
Here’s how to proceed:
Start with a proper warm-up. Do five minutes of slow jogging followed by dynamic movements such as knee circles, inchworms, lateral lunges and walking lunges.
Then go for your first sprint, running at 70 percent of your top speed for 30 seconds. Take a minute to recover and then do it again, running your next sprint at 80 percent of your max effort.
Shoot for eight to ten sprints, then finish off the workout with a decent cooldown. Jog slowly for five minutes, then stretch your whole lower body.
Tempo Run
Also known as lactate threshold, LT, or threshold runs, tempo workouts are faster-paced runs that are vital for boosting metabolic fitness.
The primary purpose for tempo runs is to increase your lactate threshold level, the point at which the body fatigues at a certain pace.
As a general rule, your tempo workouts should feel comfortably hard. A good example is a comfortably hard and sustained 3- to 4-mile run.
Here’s how to proceed:
For a five-mile tempo workout, start by warming up with a 5-minute slow jog, then run a mile at 20 seconds slower than your half-marathon pace.
For the remainder of the workout, pick up the pace every mile by five to 10 seconds until you’re running the final mile 20 seconds faster than your half marathon pace.
Tackle the Hills
Hills build leg strength, boost lung capacity, improve running form and reduce the rate of injury. For these reasons and more, do not avoid hill workouts, but make sure you train using proper form. Your uphill running should mimic your sprinting form.
Here’s how:
Run tall, with your core engaged and your back flat. Do not lean forward.
Engage your hamstrings, quads, and glutes on the way up. Make sure to push from the hip while engaging your entire lower body to get up the hill.
Feel free to walk on the steepest sections of any given hill.
Train Negative
If you want to improve your running speed/time, practice negative splitting. This means running the second half of your session a bit faster than the first.
In the ideal negative split run, once you reach the midpoint of the workout each mile gets increasingly faster than the last. As long as you finish the last mile faster than the first, you’re in a good place.
Here’s an example of a 4-mile session:
After a thorough warm-up, run your first two miles at an easy and controlled pace—shoot for 15 to 30 seconds slower than your average pace for that distance. Once you’ve reached the midpoint, pick up your speed to a 10K or 5K pace, then switch to maximum speed for the last 100 to 200 feet of your run.
Try Fartleks
Fartlek is a Swedish term that means speed play. It’s a non-structured form of interval training developed in the early 1930s.
The primary purpose of a fartlek workout is to increase your speed and endurance in the most unpredictable and playful way possible.
Here’s how to proceed:
Start your workout with a 10-minute warm-up jog, then sight an object in the distance: it can be a tree, a parked car, or a building. Run towards it fast. Once you reach it, slow down and recover. Sight the next object and repeat.
Whatever you do, make it random. Make it fun.
Try Tabata Protocol Runs
Made famous by a 1996 study by Dr. Izumi Tabata and his colleagues, the Tabata protocol is a very specific method of interval training proven to shed body fat and increase performance.
A session consists of twenty seconds of maximum burst (max effort/max reps) followed by ten seconds of recovery.
To do Tabata, sprint for 20 seconds at full speed, then rest for 10 seconds.
You can also up the ante by adding in some bodyweight exercises to make the workout more challenging.
Here’s a simple Tabata protocol to try.
Set 1: Sprint at a moderate pace for 20 seconds. Rest for 10 seconds.
Set 2: Do as many push-ups as possible in 20 seconds. Rest for 10 seconds.
Set 3: Sprint for another 20 seconds at max speed. Rest for 10 seconds.
Set 4: Do as many squats as possible in 20 seconds. Rest for 10 seconds.
Set 5: Sprint as fast as you can for 20 seconds. Rest for 10 seconds.
Rest for two minutes and repeat the whole circuit twice.
Cross Train
Cross training is vital for runners because it can help prevent overuse injuries such as runner’s knee, ITBS, shin splints, and stress fractures, as well as lower back issues, hip, joint and knee pain.
Cross training can also boost your speed, increase your stride length, improve your running form and boost your overall fitness and health level.
Here are eight super-effective training methods to try:
Yoga
Cycling
Weight training
CrossFit
Swimming
Jumping rope
Rowing
Get Explosive
Plyometric training, also known as explosive or jump training, is another excellent cross-training method that research shows can increase running speed and power.
This type of training requires a fast and forceful recruitment of muscles fibers through high velocity, dynamic moves. These are key for building explosive power both on and off the running field.
Here’s a list of some of the best explosive exercises for runners:
The core is made up of the muscles that connect the upper and lower body. It includes the glutes, lower back, hip, and abdominal muscles.
Your core muscles work in tandem to hold your torso upright and provide stability for your entire kinetic chain while running. That’s why you MUST do a core strengthening routine two to three times a week.
One of the best exercises for runners is the good old planks. I cannot recommend these enough. In addition to building up your core, they’ll also help develop endurance and strength in the shoulders, arms, and back.
Check the following tutorial to help you build and keep good plank form.
Test Yourself
To improve your running, you MUST measure it — otherwise, you’ll have no idea whether you’re progressing.
The best way to measure your fitness progress is to test it.
Here are the main tests you should be taking on a monthly basis:
The 400m sprint
The one-mile run
The Cooper 12-minute test
A 5K distance run
A 10K distance run
Build the Habit
There’s are few things that feel worse than falling off the fitness wagon after investing so much time into building the right foundation.
That’s why even once you’ve reached your fitness goals, you have to keep your training program going strong. Quit or slack off, and you risk undoing all your hard work—and you don’t want that.
To stay consistent with your new running routine, make sure you turn it into a habit.
Here’s how:
Use a calendar and book your running sessions the same way you schedule an important family event or work meeting. If you create a sense of urgency and importance around your run, you’re more likely to carry through.
Start running with a friend or training partner. This will boost your motivation and add a sense of accountability to your program. This is vital for consistency.
Resolve to run at least three to four times a week for the upcoming 8 to 12 weeks. Do what you have to do never to miss a session.
For my guide on habit formation, check this post.
Set Goals
When it comes to running, it’s vital to have something to work towards regardless of your training aspirations.
Whether your goal is weight loss, improved performance, stress relief, or anything else, having a set of goals creates a benchmark of progress as well as a sense of accomplishment once you start achieving them. I cannot overemphasize the importance of goal setting—even if it’s something you’ve never consider doing before.
Setting goals is what helped me go from being a complete couch potato to becoming a consistent runner, so please start setting fitness goals.
Here’s the golden rule of good goal setting:
Make your goals S.M.A.R.T., And that’s an acronym that stands for Specific; Measurable; Achievable; Realistic; and Time-related.
For my in-depth article on this topic, check my post here.
Run With a Partner
Running is, by definition, a solitary sport and a solo journey, but it doesn’t have to be that way.
Research shows that pairing up with a training buddy can lead to better consistency, help you become more accountable, and may even make you exercise a bit harder than you would when you run alone. All of these can do wonders for your running routine.
I’d go so far as to claim that training partners might be the most valuable tools you can have as a runner.
Ask a friend, a family member, a gym partner, or neighbor to run with you.
If you can’t find a suitable partner among people you know, join a local running group or hunt for one online.
Chart Your Progress
As I’ve already stated, if you can’t measure it you can’t improve it.
That’s why I keep stressing the importance of monitoring your progress (or lack thereof, for that matter).
Keep a written log of your running routine. You don’t need anything fancy – a standard training journal, a spiral notebook or a plain notepad will suffice.
Here are some of the things and factors you need to keep track of:
Your running times
Your running distances
Your heart rate (and its fluctuations)
Calories burned
Running routes
Aches, pains, and injuries
Cross training workouts and reps
Body weight
Body measurements
Use Excel spreadsheets to create simple charts for tracking your progress.
You can also keep tabs on your progress online using sites like MapMyRun, DailyMile.com, or RunKeeper.
Run To And/Or From Work
Finding balance between everyday life obligations, work chores, and a running routine is no easy feat. This is especially the case if you’re already burning the candle at both ends.
Instead of running to catch up with the train or a bus, try running to or from work. Put your commute time to good use. But whatever you do, make sure you do the following two things:
First, plan your run-commute thoroughly. Have everything ready the night before, from clothes to shoes, hydration and more.
Second, invest in the right backpack. You might need to think this one through before you make a buying decision. Your pack should be runner-friendly and must not bounce with every step.
Reward Yourself for Your Successes
Rewards are positive reinforcement, and can be a powerful motivator.
When you reach a certain benchmark or achieve a given goal, treat yourself for the hard work you’ve put in and what you’ve accomplished.
Here are some ideas:
Buy a new running shirt or a pair of shorts
Have a meal at a nice restaurant
Watch your favorite Netflix show
Go on a special trip
Go to the movies
Take a long nap
Try Zombies, Run!
For runners looking to turn their everyday workouts into an immersive adventure through a zombie-infested wasteland, look no further than this fantastic gaming app — especially if you’re running out of enthusiasm and need to add a bit of adventure and fun.
Zombies, Run! is an amazing audio adventure for thriller-seeking runners. Thanks to this game you’ll be the hero of your very own zombie adventure story. You’ll run through various missions while being chased by zombies, while also collecting the items you need to progress through the game.
Studies have linked listening to music to improved athletic performance, better training experience, and superior training consistency.
It’s not rocket science. All you need is the right playlist for the job.
Here’s the golden rule: when picking songs for your running playlist, stick with songs that have a BPM (Beat Per Minute) in the range of 120 to 140.
Here’s how:
You can do it manually, but it’s a real hassle. I don’t recommend this method unless you have a lot of time to spare.
Instead, check out websites that have already compiled thousands of songs and playlists tailored to all sorts of runs and events.
RunHundred.com and RunningPlaylist.Com are two of the best of these.
Get Ready the Night Before
To set yourself up for running success, lay out your running gear the night before your workout. Doing so will help eliminate any barriers between you and your workout, save you a lot of time, and keep your mornings stress-free and smooth.
It should take you no more than 5 to 10 minutes to get these things together:
Your running clothes, including pants, socks, t-shirt, underwear, etc. (or sleep in them if you want to)
Your waterbottle
Your music playlist
Your pre-run snack
Your running route
Your workout
Join Online Fitness Groups and Forums
Online health communities, whether they’re fitness groups, forums, social media website or some other type of group, are all great venues for expanding your social circle and connecting with like-minded fitness folks.
Joining up will help you increase your motivation and give you the push you need to exercise a little bit harder and stay consistent over the long haul.
Some of the best fitness-oriented online resources include:
Men’s Health
Runners World Forum
My FitnessPal
Fitbit
Cool Running
Jefit
BodySpace
Nerd Fitness
Transformative Fitness
Race
Choose one of the many running-related events in your area, whether it’s a fun local 5K race, an obstacle race course, or a serious half-marathon or marathon distance challenge, and pay your registration fees in advance to keep yourself accountable.
Just make sure that the race fits your fitness level and schedule. If you’ve never done any sort of running before, spend a few months preparing for the race and make it a shorter distance such as a 5K or 10K run.
Change The Direction of Your Runs
If you run the same route day in day out, sooner or later you’re going to get bored, and that’s when you’re most likely to slack off. It’s bad for your consistency and overall training experience, so switch up your running route regularly.
The simplest way to do this is to run your typical route backward every other week.
Don’t like this idea?
For another option, use crowd-sourcing apps like MapMyRun or a web resource like WalkJogRun to find and discover new routes close to where you live.
Run in The Morning
Becoming a morning runner was a true godsend for me. It helped me stay consistent and become the runner I’m today.
As a bonus, research shows that those who exercise first thing in the morning are more consistent and efficient than the folks who work out later in the day.
Morning runs can improve your mood, boost productivity, shed more calories, and increase your focus and energy for the rest of the day, so if it’s all possible, run first thing in the morning.
Here are the golden rules:
Prepare the night before by laying your workout gear out
Aim for seven to eight hours of quality sleep
Place your alarm clock far away from your bed to force yourself to get up and out
Drink plenty of water and have a light pre-run snack before you head out the door
Work on your Running Form
Proper training form is king, whether you’re lifting weights in the gym or circling the running track. The right technique can help reduce your risk of injury and make your workouts more efficient.
Run with bad form, and you’re risking all sorts of strains, aches, pains, and injuries.
Here’s how to build good form:
Run tall.
Prevents neck strains by keeping your head straight and your eyes straight ahead. Don’t look down at your feet.
Keep your shoulders relaxed, back, and down. Don’t let them tense up toward your ears.
Lean Forward
This is something I learned from the Chi Running method, and I’ve found it to be very helpful.
Instead of running with a upright posture, run with a slight forward lean of about 8 to 10 degrees. By doing so, your body falls forward with every step, which in theory helps propel you forward and increases your stride turnover.
Mastering the forward lean is more easily said than done. One major mistake I see many runners make is leaning from the waist. Running this way can put a lot of undue pressure on the lower back and slows you down.
Instead, lean from the ankles while engaging your core muscles and keeping your spine straight, allowing for no bending in the waist.
Keep Your Body Relaxed
As a runner, tension is enemy number one. It wastes energy, triggers bad form and can compromise the quality of your workout, leading to premature fatigue and increasing the risk of injuries.
Check your form throughout your run, allowing no chance for tension to creep into your workout.
Here are the few hacks that can help:
Shake your arms and hands every couple of miles and try rolling your neck forward, backward, and to the sides.
Imagine you’re holding an egg in each hand, gently cupping your palm with your thumb resting on your fingers instead of clenching your fist.
Breathe deeply and consciously, letting go of tension and discomfort. You have to get good at catching yourself in the act, and that requires practice.
Pump Your Arms
As a runner, you’re, mainly relying on your legs to propel you forward, but that’s not the whole story. Your arms can help too.
Research shows that opting for a strong arm swing has a drastic impact on the smoothness of your running gait, resulting in a reduced workload on your legs and an increase in your economy of motion.
To boost your endurance and speed, drive your arms in a fluid motion, forward and backward, aiming for a 90- to 100-degree bend at the elbows. Do not pump your arms across the midline of your body—doing so wastes energy and tires your muscles. It might also hinder the forward motion of your body.
Your elbows should swing anywhere between the waistline and chest.
Kill the Bounce
Research shows that vertical oscillation (running with a bounce) has an enormous negative impact on running economy and speed.
When your body is moving up and down too much, you’re wasting a lot of energy and putting undue pressure on your lower body, especially your quads. This leads to premature fatigue and soreness.
Here’s how to keep it under control:
Imagine you’re running under a low roof hovering a few inches above your head. Do not hit your head on the ceiling.
Land with your foot almost directly below your knees. Do not let your foot land in a spot ahead of your knee.
Focus on a faster leg turnover by running lightly and landing softly on your foot. Think quick steps. Focus on keeping your feet under your knees.
Shorten Your Stride
When you overstride your foot lands on the ground well ahead of your hips. This runs the risk of increasing the stress load on your lower body. It also creates a braking effect that can hinder performance.
So, what’s the solution?
It’s simple: shorten your stride. Doing so helps reduce the braking effect and encourages a smoother, more natural running gait.
Here’s how:
To cover more ground, focus on springing off rather than trying to lengthen your stride.
Think short, light foot strikes and keep shortening your normal stride until you reach the perfect running cadence.
Keep your knee positioned above your foot and keep your shin vertical as your foot strikes the ground below you.
To boost speed, increase your leg turnover, driving your leg back from the hips instead of reaching forward with your foot.
All of this may sound a little complicated, but with a little of practice you’ll be able to wrap your head around it in no time.
Increase your Cadence
In running lexicology, running cadence stands for the number of steps you take per minute while running.
When it comes to improving speed, cadence is a vital factor. Opting for the proper cadence reduces the impact of stress on your feet, knees, and ankles, and improves running economy.
According to Jack Daniels (the legendary running guru), the optimal cadence for running is roughly 170 to 180 steps per minute.
Your cadence doesn’t have to be exactly 180 throughout your training — in fact, your racing cadence and easy training cadence shouldn’t be the same.
Breathe Rhythmically
Rhythmic breathing is a form of synchronized breathing that consists of timing your breaths to your foot strikes. The right breathing ratio depends mostly on your current fitness level and training intensity.
So how do you pick the right ratio?
If you’re a complete beginner, start with a 3:3 ratio. This means that you breathe in on three steps—RIGHT foot, LEFT foot, RIGHT foot, then breathe out on the next three steps—LEFT foot, RIGHT foot, LEFT foot.
Using this pattern, you will be taking in roughly 25 to 30 breaths per minute.
This ratio is also ideal for easy (and recovery) runs.
If you feel like this is too slow for you, opt for a 3:2 ratio: inhale on the RIGHT, LEFT, RIGHT foot strikes, then exhale on the LEFT, RIGHT foot strikes.
A 2:2 ratio is ideal for when you’re running a tempo pace, or whenever you need more of a push. For the most part, this means cruising at roughly your 10K race pace, or maybe a bit slower. For quality workouts, opt for a 2:1 or even 1:1 ratio.
Here’s my full guide to proper rhythmic breathing while running.
Breathe Deeply
To improve performance and stamina, cultivate the habit of diaphragmatic breathing.
Most runners are chest breathers. That’s neither the most efficient nor the healthiest way to breathe while running. Chest breathing increases the risks of hyperventilation and reduces your intake of oxygen while running.
The good news is that by switching to deep breathing you get more oxygen into your bloodstream. This can boost lung power as well while reducing the risk of side stitches.
Downhill Running
As the saying goes, what goes up must come down. That’s why you should never forget the importance of downhill running.
On the descent, proper form can improve your performance and reduce post-workout soreness—especially in the quads.
Here’s the right way to run downhill:
Stay upright, keeping your posture perpendicular to the ground beneath you. Do not lean back or overstride, as doing so creates a braking action. The only exception is on the steepest grades.
Brace your core to keep control over your body and the hill. Don’t let the hill control you on the way down.
Do not look straight down. Look ahead while focusing on the line you wish to follow for balance.
Increase your cadence, aiming for quick, light steps and fast leg turnover.
Let Go of the Handles on the Treadmill
When you’re running on a treadmill, holding onto the handles may help when fatigue starts to set in, but doing so will compromise your overall workout. Positioning your hands on the handles aligns your body in an abnormal way, leading to discomfort and even injury, especially in the hips, lower back, knees, and shoulders.
Instead of touching the equipment, swing your arms backward and forward while engaging your core. This will not only help you keep good form, but will also engage your core, give you a full body workout, and burn more calories.
Have a Pre-run Meal (or Snack)
The main goal behind a pre-run meal is to give you a boost of energy without giving you a troubled stomach on the road.
For a proper pre-run meal, focus on high-quality carbs and low-fiber, low-fat foods.
Make sure you time your pre-run meals correctly. Timing is the most critical variable in the pre-run meal equation.
As a general guideline, if you have an hour or more before a run, you can eat at least 250 to 300 calories worth of food. If you’ve no more than half an hour before a run then eat no more than 140 calories worth. This is frequently the case if you’re running early in the morning but don’t want to go out the door on an empty stomach.
Post-Run Eating
The foods you consume immediately following a run are crucial for optimizing recovery and energy renewal.
Your post-run meal should score high on protein to help repair muscles and speed up recovery. You should also take in good carbohydrates to replenish your glycogen stores and get your body ready for your next run.
Here are three of my favorite post-workout meals:
Chocolate milk. The mix of carbohydrates (chocolate) and protein (milk) is just right for refueling your weary body. In fact, according to a study in the Journal of Clinical Nutrition, consuming chocolate milk after a workout can increase muscle protein synthesis.
Fruit salad. Fruit will not only help you replenish your energy stores with needed energy, but it will also help break down nutrients. Plus, the mix of fruits delivers a healthy punch of enzymes—anti-inflammatory properties that speed up recovery.
Egg whites deliver a healthy punch of proteins and key amino acids, which can help you rebuild damaged tissues after strenuous exercise.
Hydrate Properly
Dehydration can lead to all sorts of serious issues such as headaches, premature fatigue, muscle cramping, decreased coordination, heat exhaustion, and more.
To keep it at bay, drink plenty of water, regardless of whether the weather is cold or warm. As a general rule, you need at least 12 to 16 glasses of water a day.
Please take note that the previous rule isn’t written in stone. The exact amount of water you need depends on many variables, including your age, body weight, gender, fitness level, training distance/intensity, sweat rate, physiology, and outdoor temperature.
One way or another, I highly recommend that you stay well hydrated throughout the day.
Look At Your Pee
I hate to sound like a broken record, but research shows that dehydration can lead to decreased performance, premature fatigue, seizures, blood clots, and even death.
To check for signs of dehydration, look at your pee. You should be drinking enough water throughout the day for your urine to be a light straw color, or mostly clear with a tinge of yellow.
If your urine looks like chardonnay, or is yellow or orange, then you’re dehydrated and need to be drinking a lot more.
Iron is a vital component of the body’s red blood cells. Blood cells contain hemoglobin, and are crucial for transporting oxygen to your body’s various muscles and tissues. Iron deficiency leads to a reduction in hemoglobin level, which in turn hinders proper oxygen delivery.
Some of the best food sources for iron include egg yolks, lean meat, dark green leafy vegetables, lean meats, dried fruits, legumes, and whole grains. You can also go for iron-enriched or fortified cereals and bread.
To improve absorption, consume iron-rich foods with vitamin C like orange juice.
Have a Sports Drinks
Sports drinks are runner-friendly beverages that score high on both carbohydrates and electrolytes. These two nutrients are vital for staying well fueled and hydrated during intense aerobic activity.
Aim for taking in at least 30 to 50 grams of carbs for each hour spent running, but keep in mind that 8 ounces of a typical sports drink might contain roughly 16 grams of carb. During a long run, aim for taking in 4 to 6 ounces of fluid for every 20 to 30 minutes spent running.
Some of the best brands include Gatorade, HEED, PowerBar Perform, and GU Roctane.
If money is an issue, then the next tip will come in handy
Make your Own Sports Drink
I make my own sports drinks using whole foods and natural ingredients, and I love it. By doing so, I’m saving a lot of money while choosing a healthier path by going for more natural, whole ingredients.
Well, you’ve stumbled upon the holy grail of foot-strengthening exercises, right here, right now.
Listen up, because this is important. As a runner, you know that strength training is like the secret sauce that adds power and resilience to your performance. You’ve probably been diligently working on strengthening your muscles, which is fantastic.
But here’s the million-dollar question: Have you ever considered giving some love and attention to your hardworking feet? If your answer is a hesitant “no,” then hold onto your running shoes, because we’re about to open your eyes to a game-changing aspect of training that you’ve been missing out on.
You see, your feet are the unsung heroes of your running journey. They endure countless strides, absorb impact, and propel you forward mile after mile. Yet, they often don’t get the attention they deserve. It’s time to change that, and unlock a whole new level of performance.
By incorporating specific foot strengthening exercises into your training routine, you’ll unleash a world of benefits. Picture this: enhanced stability, improved balance, reduced risk of injuries, and increased overall foot strength.
Now, don’t worry if you’re not sure where to start. We’ve got your back. In this comprehensive guide, we’ll walk you through the best foot strengthening exercises tailored specifically for runners like you.
Are you ready? Let’s get started.
The Benefits of Foot Exercises For Runners
Let’s dive into the incredible world of feet!
Did you know that each foot is a complex powerhouse with roughly 20 muscles working in harmony? These muscles, including the anterior tibial, peroneal tibial, posterior tibial, flexors, and extensors, play a vital role in supporting our every move.
Numerous studies and research papers have delved into the fascinating mechanics of these muscles, shedding light on their intricate functions and how they contribute to our overall performance.
But that’s not all—your feet are home to an impressive collection of 26 bones, accounting for a whopping 25 percent of all the bones in the human body.
Imagine that! Alongside these bones, you’ll find a network of 33 joints, more than 80 tendons, and ligaments that provide stability and flexibility to this remarkable structure.
Now, let’s talk about the significance of our feet in our daily lives. We rely on them to stand, walk, run, and perform a wide range of athletic movements, such as squatting, balancing, and jumping.
They truly are the unsung heroes of our physical endeavors. In fact, the metaphorical weight they carry is immense—they can make or break us as runners.
Given the incredible demands we place on our feet, it’s no wonder that they are the most used and abused part of our bodies. Every step we take, every leap we make, puts tremendous pressure on this intricate system.
Without further ado, here are the best foot strengthening exercises for runners. Strengthen your feet for running by performing these exercises at least two to three times a week.
Foot Exercise for Runners – 1. Shin Curls
While using a step or a box, stand while assuming an athletic position with the toes hanging off the edge as much as you feel comfortable.
Next, curl your toes and foot up toward your shin as high as possible without rocking backward, hold the dorsiflexed position for a moment, then slowly lower your toes to the starting position to complete one rep.
Foot Exercise for Runners – 2. Single Leg Balance
Stand with feet hip-width apart, with the core engaged, back flat, and both hands are resting gently on your sides.
Next, lift your left leg straight toward the 12 o’clock position and balance on your right leg.
If you have any balance issues, then feel free to use a wall or a stable chair for more assistance.
For more challenge, try swinging the lifted leg forward and back, from the 12 o’clock to 6 o’clock, so and so forth, or balance on a balance disc or a seat cushion. You can also try single-leg bridges to test your balance.
Foot Exercise for Runners – 3. Heel Walking
Lift up both your feet, then pace the whole length of the room by walking slowly on your heels.
Make sure that you are on your heels the entire time.
For more, keep your toes pointed forward.
Foot Exercise for Runners – 4. Toe Presses
Assume an athletic position with a slight bend in the knees.
Next, lift your toes off the ground then flex the foot (pull the ankle back towards your shin), hold the contraction for a count of three, then release it slowly to the ground.
You can do this exercise while standing tall or while sitting.
Start by placing a towel on the floor, then spread your toes like a fan, then grip the object and pull it toward you.
Repeat 8 to 10 times, then work the other foot.
Foot Exercise for Runners – 6. Calf Raises
Begin by standing in a shoulder-width stance with the toes flat on the edge of a step or a box, near a doorway or a counter, then hold on light for balance.
Next, raise up by pushing your toes into the step, hold for a count of three, then lower your back to the starting position.
You’ll know that you are doing this one right once you start feeling a stretch in your calves.
Are you looking to give resistance band training a try? You’ve come to the right place.
Strength training is a crucial part of any running program, regardless of your current fitness level and training goals. In other words, if you run, you should incorporate strength training. There’s no way around it.
Why is it so important? Here are two key reasons:
Boost power and strength in essential running muscles like the glutes, quads, and calves. This leads to improved running economy and performance.
Correct muscle imbalances, which results in fewer injuries and less discomfort while running.
While I could talk endlessly about the benefits of strength training for runners, that’s not my main goal today. Instead, I want to share a set of resistance band exercises you can do at home to enhance your overall body strength.
So, why resistance bands? Well, keep reading for the answers.
Enter Resistance Bands
Resistance bands are fantastic fitness tools. They’re typically made from strong, thin, and durable rubber and feature handles at each end.
The best part? They come in various resistance levels, so you can choose the perfect fit for your current fitness level and training objectives.
These bands are incredibly versatile and customizable to suit your unique needs. Whether you’re a fitness newbie or a seasoned pro, there’s a resistance band for you.
From my experience, I can confidently say that resistance band exercises are among the best ways to maintain strength training routine, especially if you can’t make it to the gym or have your own personal reasons for avoiding it.
Let’s face it: having a stack of dumbbells in your living room might not be the most appealing option for everyone.
Resistance Bands Offer a lot of exercises
The beauty of resistance bands lies in their versatility. With these simple yet effective tools, you can unlock a world of diverse bodyweight exercises. In fact, there’s virtually no limit to the types of resistance exercises you can perform.
From squats to push-ups, chest presses to rows, triceps extensions to overhead presses, and bicep curls, the list goes on.
The best part? You can do all of these exercises without the need for dumbbells or a weight bar.
Many Muscle Groups
Resistance bands are incredibly versatile when it comes to targeting specific muscle groups. They can effectively engage the major muscle groups crucial for running, such as your core, glutes, and legs.
Moreover, you have the freedom to select exercises that align with your fitness goals and preferences. Whether you’re looking to work on your overall strength or isolate particular muscle groups, resistance bands have got you covered.
Connective Tissues
Resistance bands offer unique benefits for connective tissues like tendons and fascia. They can help improve the function of these crucial connective tissues, which is essential for overall mobility and injury prevention.
Additionally, resistance bands are incredibly cost-effective, making them one of the most budget-friendly options for strength training, second only to bodyweight exercises. You can find resistance bands for as little as $5, and even the more advanced options rarely exceed $25. This affordability makes them accessible to virtually anyone.
Moreover, their compact and portable nature adds to their convenience. You can easily roll up resistance bands and take them with you when you travel, ensuring that you can maintain your strength training regimen no matter where you go. This portability is a significant advantage for those who are constantly on the move or prefer to work out in different locations.
How to start Resistance Bands Exercises For Runners
If you’re new to resistance bands training, here are some essential tips to get you started on the right foot:
Choose the Right Band: As a beginner, opt for a thinner band, typically in green or yellow. This level of resistance is ideal for newcomers and allows you to focus on proper form and technique. Remember, you can always increase the resistance as you become more experienced and stronger.
Master the Basics: Begin with fundamental exercises to build a solid foundation. Exercises like squats, rows, and chest presses are excellent starting points. These movements target major muscle groups and prepare your body for more advanced exercises.
Proper Form is Key: Pay close attention to your form. Ensure that you’re using the correct posture and technique for each exercise. This not only maximizes the effectiveness of the workout but also prevents injuries.
Gradually Increase Resistance: As you progress and feel more confident, challenge yourself by using a band with higher resistance. Bands in blue or green offer increased resistance and intensify your workouts.
Adjust Band Length: You can make exercises more challenging by shortening the bands or even doubling them up. Experiment with different band lengths to find the right level of resistance for your current fitness level.
Consistency is Key: Like any form of training, consistency is crucial. Incorporate resistance band exercises into your routine regularly, aiming for at least two to three sessions per week. This consistency will lead to steady progress over time.
1. Side Steps
This exercise is a fantastic way to stabilize and strengthen your hip abductors, which are crucial for runners. Research has shown that many overuse running injuries, such as Runner’s Knee and IT Band Syndrome, can be linked to weakness in the hip muscles.
Here’s how to do it correctly:
Proper Form:
Set Up: Begin by looping the resistance band either above your knees, below them, or for added resistance, around your ankles.
Athletic Position: Assume an athletic position with your feet hip-width apart and your knees slightly bent.
Step Out: Step out to the right side, planting your right heel and pulling your left foot over so you return to a hip-width stance. Maintain tension on the resistance band throughout the exercise.
Keep Feet Apart: Be sure not to let your feet come into contact during the movement.
Repetition: Repeat the sidestepping movement for at least 12 to 16 steps in one direction, and then reverse back to the starting point.
Progression: As you become stronger, challenge yourself by increasing the distance and resistance of the exercise.
2. Monster Steps
This exercise is another fantastic way to target the hip muscles and strengthen your entire lower body, with a special focus on the glutes. Here’s how to perform it correctly:
Proper Form:
Set Up: Loop a resistance band around both ankles and another one around your knees. Ensure that there is enough resistance so that the band is taut when your feet are hip-width apart. If it feels too easy, adjust the band to provide more resistance.
Starting Position: Begin with your knees slightly bent and engage your glutes. This is your starting position.
Movement: Sink into a semi-squat position, and then step forward and out to the side at a 45-degree angle.
Take Monster Steps: Step forward with your left foot, taking “monster” steps by keeping your feet as wide apart as possible. Continue walking in this manner for a distance of 16 to 20 feet.
Walk Backward: After reaching your desired distance, walk backward to return to your starting point.
3. Standing Hip Abduction
This exercise is a personal favorite of mine, and it’s incredibly effective for targeting the hip muscles and glutes. It also incorporates balance, making it an excellent choice for runners.
Proper Form:
Set-Up: To perform this exercise, you’ll need a resistance band and a sturdy object to anchor it. Create a loop by passing one handle of the band around the sturdy object and the other handle around your right ankle. Stand tall with your left foot on the tubing while holding the opposite handle.
Balance Assistance: If you have concerns about balance, you can hold onto a secure object for support.
Movement: Begin with your right knee straight and engage your core muscles. Kick your right leg outward, away from your body, while keeping your hips level and preventing any rotation. Hold this position for a moment.
Return: Slowly return your right leg to the starting position.
Focus on Hip Muscles: Throughout the exercise, concentrate on using your hip muscles rather than allowing your hips to rotate.
Repetitions: Aim to complete 12 to 16 repetitions on each side to finish one set.
4. Ankle Dorsiflexion
This exercise is particularly valuable if you’ve experienced lower leg pain or shin splints in the past. Dorsiflexion involves flexing your ankle by bringing your foot toward your shin, and it’s an effective way to strengthen your lower legs and reduce the risk of common overuse injuries.
Proper Form:
Set Up: Begin by sitting on a mat with your legs extended. Take the middle of the resistance band and wrap it around your right foot, then hold onto the band’s handle.
Movement: Pull your right foot up toward your shin as far as you can, maximizing dorsiflexion. This is the primary movement.
Return: Slowly lower your foot back to the starting position as soon as you’ve reached the maximum dorsiflexion. This completes one repetition.
Repetitions: Aim to perform at least 12 to 16 repetitions on each side to complete one set.
Clams:
Clam exercises target several muscle groups, including the outer thighs, glutes, groin, and hip flexors.
Proper Form:
Starting Position: Begin by lying on your right side, supporting your head with your hand or arm, or propping yourself up on your forearm. Your knees should be slightly bent, and your feet should be stacked, one on top of the other.
Band Placement: Loop the resistance band around your knees, ensuring it’s secure.
Movement: Lift your top knee upward about 8 to 10 inches while keeping your feet together throughout the movement.
Hold and Return: Hold the elevated position for a count of three, emphasizing the contraction in your hip and thigh muscles. Then, slowly lower your knee back to the starting position.
Repetitions: Perform the clam exercise for 12 to 16 repetitions on each side to complete one set.
5. Squat with Resistance Band
Squats are undoubtedly one of the best strength exercises, and when paired with resistance bands, they become even more effective for runners. Squats target various muscle groups, including the core, glutes, quadriceps, and calves. Additionally, they promote mobility and a full range of motion in the lower body, which is essential for runners.
Proper Form:
Starting Position: Stand on the resistance band with both feet, positioning them shoulder-width apart. Ensure the band is taut and centered under your feet.
Grip Handles: Squat down by pushing your hips back and reach down to grip a handle in each hand. Keep your chest up and your back flat.
Squat Movement: With the handles raised to shoulder height, maintain an upright posture while squatting down. Imagine you’re sitting in a chair positioned behind you.
Full Squat: Continue to lower your body until both of your knees are bent at approximately a 90-degree angle.
Return to Standing: Push through your heels to stand back up, returning to the starting position. This completes one repetition.
Knee Tracking: Pay attention to your knee alignment, ensuring they track over your toes throughout the exercise.
6. Standing Kickbacks
This exercise primarily targets the hamstrings (the muscles at the back of the thighs) and the gluteus maximus (the butt muscles). It’s an excellent addition to your resistance band routine to strengthen these crucial muscle groups.
Proper Form:
Ankle Loop: Begin by looping the resistance band just above your left ankle. Ensure it’s secure and won’t slide down during the exercise.
Sturdy Object: Stand facing a sturdy object that you can hold onto for balance. This could be a chair, a wall, or any stable support.
Knee Bend: Slightly bend your right knee while keeping your upper body upright.
Kickback Motion: Lift your left foot off the ground, driving your heel backward in a kickback motion. Focus on contracting your hamstrings and glutes.
Top Position: Hold the position for a moment when your left leg is fully extended backward, engaging your core for stability.
Lower and Repeat: Lower your left leg back down with control, and then repeat the kickback motion on the same side.
Core Engagement: Maintain engagement in your core muscles throughout the exercise to support your posture and balance.
Avoid Rocking: Ensure that your upper body doesn’t rock forward as you perform the kickbacks.
First things first, let’s address some of the most common questions I get asked by my friends and online about starting a running plan for the overweight.
Is Running Good For fat people?
Of course, yes!
Running regularly can help you lose weight and keep it under control, even though starting can be hard, especially if you haven’t done any exercise for a while.
Sure, running’s high impact nature can take a toll on your joints, but being (and staying) overweight poses more danger.
In fact, the extra weight can not only harm your joints but the rest of your body than running will ever do.
First of all, I don’t know you and I have no idea what you’re dealing with nor how much overweight you are.
But, all in all, yes, you can become a runner when you’re fat.
As long as you can walk, breathe, and sweat, everyone can become a runner with the right program.
You might be well behind the curb but you’ll eventually get there once you stick to training.
*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.
Before You Start running
When Overweight
Before you take up running, there are a few things to consider and do to make sure you start on the right foot.
Let’s look at a few:
See Your Doctor
When you’re obese and want to start running (or become more active),
your first step should be a visit to your doctor.
It’s always better to be safe than sorry.
The last thing you want when starting an exercise plan is to hurt yourself.
During your visit, expect to undergo an extensive physical assessment.
Be honest to get the most accurate feedback and advice.
You’re only cheating yourself by not telling the truth.
Some of the issues to address include:
Any history of a heart condition including blood pressure,
Kidney health,
Any respiratory diseases (including asthma or lung diseases),
Joint issues (such as arthritis and trauma history),
Current medication, and
Any other pertinent issues in your medical history.
Once you get the green light from your physician it’s time to get going.
Proper Footwear
What I love the most about running is that you don’t need much to get started.
But, a pair of GOOD and PROPER running shoes is a must.
Run in ill-fitting shoes and you’ll make your body prone to Achilles Tendonitis, knee pain, shin splints, and other injuries.
How to find proper running shoes?
Simple.
Go to the nearest specialty running store, where trained staff will examine your foot type and your running gait.
This might be a bit expensive, but it’s worth the price in both the short and long term.
If you have a high BMI, consider consulting with an orthopaedist.
They will assess your lower limbs and help you choose (or even prescribe) the right shoes or orthotics.
Running Clothing For The Obese Runner
Choose technical gear (clothing specifically designed for runners) that’s comfortable, fits well, and is within your budget.
I highly recommend compression gear for fat runners.
These are typically made of lightweight fabric that pulls moisture away from the skin while providing extra support.
It also helps prevent swelling in the legs and arms and may reduce muscle soreness afterward.
Compression gear also helps with chafing.
In overweight runners, the underarms and inner thighs are the most vulnerable.
Chafing can cause rashes and raw skin, which is painful.
My recommendation?
A pair of tight spandex pants and a compression shirt.
The pants will keep your thighs from rubbing together, whereas the shirt can help those who feel self-conscious about the way they look while running.
So how do you come up with a running plan when you’re fat?
It’s actually quite simple.
The following 8-week plan will have you follow a jog/walk training method.
Over the course of the upcoming weeks, you’ll gently shift the balance until you’re running more than you walk and past the point where you should be able to run for 20 to 30 minutes at an easy and slow pace.
Fat People Running Plan – Week One
Monday – Run two minutes. Walk two minutes. Repeat 6 times.
Tuesday—Run two minutes. Walk two minutes. Repeat 8 times.
Friday—Run two minutes. Walk one minute. Repeat 6 times.
Fat People Running Plan – Week Two
Monday —Run two minutes. Walk one minute. Repeat 8 times.
Tuesday —Run two minutes. Walk one minute. Repeat 10 times.
Friday—Run two minutes. Walk one minute. Repeat 8 times.
Fat People Running Plan – Week Three
Monday—Run three minutes. Walk two minutes. Repeat 6 times.
Tuesday—Run three minutes. Walk two minutes. Repeat 8 times.
Friday—Run three minutes. Walk one minute. Repeat 6 times.
Fat People Running Plan – Week Four
Monday—Run five minutes. Walk three minutes. Repeat 3 times.
Tuesday—Run five minutes. Walk three minutes. Repeat 4 times.
Friday—Run five minutes. Walk three minutes. Repeat 5 times.
Fat People Running Plan- Week Five
Monday—Run five minutes. Walk two minutes. Repeat 5 times.
Tuesday—Run five minutes. Walk two minutes. Repeat 5 times.
Friday—Run five minutes. Walk one minute. Repeat 4 times.
Fat People Running Plan – Week Six
Monday—Run five minutes. Walk one minute. Repeat 4 times.
Tuesday—Run five minutes. Walk one minute. Repeat 5 times.
Friday—Run seven minutes. Walk two minutes. Repeat 3 times.
Fat People Running Plan- Week Seven
Monday —Run seven minutes. Walk two minutes. Repeat 3 times.
Tuesday—Run seven minutes. Walk two minutes. Repeat 3 times.
Friday—Run 10 minutes. Walk three minutes. Repeat two times.
Fat People Running Plan- Week Eight
Monday—Run 10 minutes. Walk three minutes. Repeat two times.
Tuesday—Run 12 minutes. Walk three minutes. Repeat two times.
I hate to break it to you but if your running technique isn’t dialed in from the get-go, you’ll definitely increase your chance of injury, especially when you’re an overweight beginner.
Sure, the human body is designed to run, but that doesn’t mean that running form comes naturally to most of us.
That’s why one of the most common mistakes beginners make is running with bad form.
Here’s what to keep in mind to improve your form:
Run Tall. Stay upright, while keeping your back flat, spine straight, eyes gazing forward, and shoulders back. Imagine a cord pulling you up from your hair.
Keep your head balanced, shoulders back and under your ears, and pelvis straight and neutral. Avoid sticking your butt out or arching your back.
Engage your core muscles. A strong core is key to efficient running.
Create flow. Keep moving your elbows forward and backward in tune with your lower body.
Stay relaxed. Keep your body relaxed, especially the face, neck shoulders, and hands.
Seek help. Schedule a few runs with a coach or take a class to work on proper form.
To keep moving forward you’ll need a few tricks up your sleeves to help improve your running motivation.
Let’s look at a few.
Do it For Yourself
No doubt you’ll draw a lot of attention when you’re a fat runner, and some of it might not be positive.
Not all people are supportive, and you shouldn’t expect a high-five from everyone you meet on the road.
As a rule, ignore the haters, because (in the words of Taylor Swift), “Haters going to hate hate hate.”
That’s all they do, 24/7.
Don’t let the mind games and name-calling interfere with the process, and please, don’t let anyone, but you dictate how you should be living your life.
Keep your focus on you and nobody else.
Cultivate a positive attitude no matter what happens, even if your workouts suck.
There you have it If you’re looking on advice on how to start running when overweight, then my running plan is perfect for you. The rest is just details.
Looking for the best running exercises at home? Then you have came to the right place.
Runners need to strength train, period. I keep saying it over and over again.
And I know that it’s more easily said than done.
Keeping a regular running and strength training program is a lot to ask for, especially the case if you’re busy like the rest of us.
Take it from one who knows.
Between my job, my runs, my daily errands, and — you know — “life,” I’m more often than not tempted to skimp on gym time, just like you are (maybe?).
Still, even though it’s a challenge I’m sticking to my “weight training” guns because I think it’s that important.
But I will let you in on my little secret for making it more manageable, even with a busy schedule.
It’s bodyweight training.
Gyms are for People Who Have Time.
For the Rest of Us, Bodyweight Training is King
Bodyweight training has a lot to offer.
It’s convenient and burns calories, improves mobility, and builds strength and endurance.
It can help you get into the best shape of your life without leaving the comfort of your home.
What’s more? Bodyweight training stabilizes the joints, strengthens connective tissues, and improves balance.
What’s not to like!
Adding bodyweight training will help you improve your running endurance and prevents pain and injury: it sets the stage for a stellar performance.
Strength Training for Runners (No equipment) Workout
To get you started, here’s a list of the best running exercises at home for a challenging no-equipment bodyweight strength routine. I came up with this specifically for runners to complement their outdoor efforts.
Running Exercise at Home – 1. Bodyweight Squat
Assume an athletic position with feet about shoulder width apart, while extending the arms out straight so they are parallel with the ground.
Next, while sticking your butt out, and leaning forward at the waist, squat down until both knees are bent at a 90-degree angle, and/or both thighs are parallel to the ground.
Make sure the back is straight, shoulders and chest upright throughout the movement.
Last up, return to starting position by driving through heels.
Perform 25 reps to complete one set.
Repeat for three times.
Running Exercise at Home – 2. Planks
Begin by laying on your stomach, then prop up on your elbows with feet slightly apart.
The toes should be about hip distance apart with shoulders directly above the elbows.
Next, hold the plank position while keeping the entire body straight and core engaged the entire time.
Hold the pose for at least 90 seconds to complete one set.
Repeat for three or more sets.
Running Exercises at Home – 3. Walking Lunges
Assume an athletic position with your hands behind your head.
Next, while engaging the core and keeping your torso straight, step forward with your right leg until your front thigh is parallel to the floor, then push your right heel into the ground, and step forward to a standing position.
Repeat on the other side
Perform at least 12 reps on each side to complete one set.
Lay down with the body flat on the floor, arms extended in front of your face.
Next, while engaging the core, raise both of your legs, chest, and arms off the ground, then hold it for a count of three while squeezing the lower back in the process.
Begin by laying on your back with the upper legs perpendicular to the floor and knees bent 90-degrees.
Next, while keeping the back straight and core engaged, twist your torso as far as you can to the right side, then twist back to the starting position, and repeat on the left side.
For more challenge, raise both of your legs off the floor and/or use weights for more resistance.
Do at least 16 reps on both sides to complete one set.
Aim for three sets with good form.
Running Exercise at Home –7. Single Leg Lateral Jumps
https://www.youtube.com/watch?v=Kz–psqBm9k
Begin by standing on the side of a hurdle or a cone, then balance on one leg with the knee slightly bent.
Next, while keeping your back flat, jump to hop sideways over the cone.
As soon as your foot touches the floor, rebound by jumping back to the starting position.
Be sure to continue hopping back and forth while engaging your core muscles and pushing explosively from your legs.
Aim for at least 12 to 16 reps on both legs.
Do three sets.
Running Exercise at Home –8. Fire Hydrants
Assume an all fours position.
Next, while engaging your core and keeping the lower back as flat as possible, raise your knee directly to the outside as high as you can, then lower down into the starting position.
Perform 16 reps on each side to complete one set.
Aim for three sets.
Running Exercise at Home –9. Burpees
Begin in a standing position with feet shoulder width apart
Next, lower down into a squatting position, placing both hands on the floor just outside of the feet.
Then, kick both of your feet, so you end up in a push-up position.
Lower your chest to the floor, then press back, kick your feet back to the squatting position, then explosively jump up into the air while clapping the arms overhead.
That’s one rep.
Aim for at least 25 burpees with good form to complete one set. Do three sets.
New to Running? Start Here…
If you’re serious about running, getting fit, and staying injury free, then make sure to download myRunners Blueprint Guide!
Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?
Click HERE to check out my Runners Blueprint System today!
Don’t miss out! My awesome running plan is just one click away.
Looking for the best advice on how to get smell out of running clothes? Then you’ve come to the right place.
Log in a couple of sweaty runs, and you’ve shirts, shorts, socks, and underwear that smell like a locker room.
That’s why figuring out how to get the smell out of running clothes is one of the biggest of all training mysteries.
If you’re a runner dealing with stinky workout gear, then, you’ve come to the right place.
In today’s post you’ll discover the exact steps you need to remove the sweat smell and nasty odors from running shirts, shorts, and other training clothes the easy way.
But first things first, let’s discuss why running clothes can stink so badly.
The Source of The Stink
Bad smells, be it coming from garbage cans or bad breath, is the by-product of bacteria, in one form or the other.
Generally speaking, a good wash is all that’s needed to remove the bacteria from your casual clothing.
But it’s not always the case when it comes to high performance fabrics.
So, why do running clothes tend to hold onto smells even after being washed?
Blame the Technology
The stinky odor can be blamed on the bacteria found on your skin that get trapped in the fabric fibers.
But isn’t regular washing supposed to take care of that?
That’s actually when things go awry.
High-performance clothing designed specifically for running are usually made with high-performance stretchy materials—typically of smooth synthetic tubes—think fishing line. This helps divert water and allows for sweat to evaporate off the skin, keeping your body dry and comfortable.
But here’s the downside.
High-performance fabrics may have extra crannies and nooks that cling to dirt and odors. And the typical washing process usually has a hard time getting penetrating those grooves.
That’s why synthetic materials—such as Supplex, Lycra, Coolmax, Dri-fit, Climacool, and Tactual—can turn into stink magnets.
If it seems like you can never quite the funky smell out of your favorite workout tops, you ‘re probably right—your workout gear is working against you.
Don’t Hesitate to Wash
Keeping your running kit in a pile or letting it sit in a hamper after a run encourage the bacteria to grow and for the smell to linger and get worse.
And The longer your precious workout kit stays dirty, the more difficult to remove the smells.
Make it a rule never to let your running gear stew in its stench. Once you get home after a workout, remove your kit as soon as possible (or take it out of the bag) and dry it quickly.
Not doing laundry right away? Hang them up or lay them on a drying rack so they can breathe in the fresh air before laundry day.
Air Them out
Your first line of defense against the smelly odors is to expose your running clothes to natural air as soon as you are done running.
If you keep your clothes in an enclosed space, your clothes will become a breeding ground for bacteria.
In fact, the longer you keep your workout clothes in an enclosed area, the more intense your running clothes may smell.
But it’s not the whole story.
Doing this can also wear down the fabric of your clothes, contributing to a faster deterioration of your running garments.
And I’m assuming that you don’t want that.
Therefore, in case you are not planning on washing your running clothes right away following a workout, make sure to put them where they can air out instead of tossing them on the floor of your bathroom or in your laundry hamper.
For the best results, hang your clothes outside, on a drying rack if it’s available.
If it’s not the case, then the side of a laundry basket can do the trick.
Ease up on the Detergent
Most people believe that more detergent is good.
But in reality, it’s worse.
Why?
Well, most washing machines have a standard cycle that’s set to handle a set amount of the stuff. Thus, any excess of it does not get washed out. Instead, it ends up lingering on your clothes, causing all sorts of trouble.
This builds up on your clothing, trapping mold and mildew— creating an ideal breeding environment for bacteria.
As a result, to err on the side of caution, opt for half or three-quarters of the amount of detergent you typically use. Then do a sniff test to assess how things are going.
Or at least, wash your running clothes with a detergent that’s specially designed to handle fitness and sports clothing.
Some of the best brands include Tide plus Febreze Freshness Sport, and Win High-Performance Sports Detergent (Get it here on Amazon).
You can also add in an anti-odor in wash eliminator. One effective product to try out is Febreze In-Wash Odor Eliminator. ( Get it here on Amazon).
Skip the Fabric Softener
What you need to watch for, when it comes running clothes, is fabric softener.
In fact, I’d go as far as to say that fabric softener is your running gear’s worst enemy.
Instead of cleaning the clothes, fabric softeners can, in fact, create a sort of fence that traps rotten smells in. This also keeps detergent and water from penetrating those grooves for a thorough wash.
Not only does it make your running clothes stink, but it also ruins the way they fit. Fabric softeners tend to break down any materials that stretch—the building blocks of technical workout attire.
Henceforth, whether in the form of sheets or liquid, you don’t want to this stuff near your running clothes. Or, at least, go for detergents that are free of dyes or fragrances.
For the odor, try adding half a cup of white vinegar to your wash cycle (for more on how to do that, check tip No. 5).
Pre-Soak Your Running Gear
This is another simple, yet overlooked, step that can help tremendously with the stinky smells.
Before you toss your workout clothes into the wash, presoak them in four parts cold water and one part white distilled vinegar for 30 minutes.
White vinegar has a very low level of acid that cuts through the stubborn bacteria and releases it to be flushed away during the wash.
Wash your Clothes ASAP
This might sound redundant, but if your running clothes are drenched in sweat following a workout, then you gotta wash them immediately.
Do not let your workout clothes steep. That’s the Cardinal Rule.
Action Steps
Here are the three guidelines you need for a perfect wash:
(1) Use your hands
In case you don’t have a washing machine nearby, then hand wash them.
In fact, in my experience, this might be the best thing you can do to fight off the smells, be rid of those pesky stains, and prolong the lifespan of your garments.
(2) Flip Them
Flipping your running kit—especially leggings—inside out while washing give direct detergent access to the smelliest and dirtiest parts of the fabrics. These are the areas in direct contact with your skin, and the breeding ground for bacteria.
What’s more?
By exposing the inside of your running kit to all that pilling and ripping while protecting the exterior.
(3) Wash them Separately
If you want to save your other casual clothing from the smell, then PLEASE wash your regular clothing separately.
In fact, even if you followed the plan I’m sharing with you to the letter, some stubborn smells are there to stay.
So please don’t pass it on to your work or casual clothing.
Also, do not combine two (or more) people’s smelly workout clothes. Otherwise, neither set would end up smelling fresh.
Use the Right Amount of Laundry Detergent
Using too much of detergent with hoping the more the merrier may backfire on you.
The excess stuff will only build upon your workout gear, which will then trap dead skin and foster fungus. Ick!
Whether you’re using plain old Tide, or special sports detergent (like Nathan’s Sports wash), it’ important to add the right amount to your washing machine.
I’d recommend using no more than two teaspoons of high performing brands, like Persil, Wish, or Tide, per full load. This is often more than enough per a load of laundry.
For more, try adding half a cup of baking soda to your laundry during the rinse cycle to help remove the odors.
A powerful solution I found to be super helpful when it comes keeping my running clothes smelling fresh is to soak them in white vinegar just before washing them.
Actually, this might be the miraculous cure you need for getting rid of the smells altogether.
Here is how to do the vinegar pre-wash tactic:
First, soak your workout clothes in a clean kitchen sink with one part white vinegar and four parts cold water, then let the stuff chill for at least a half an hour. This is going to disinfect and loosen the stains before the wash.
Next, proceed with the washing—whether manually or using a washing machine.
For more, you can also add one cup of white vinegar to your wash during the rinse cycle.
If you are trying to get rid of a huge stink, then feel free to up that to two cups.
6. Hang Them to Dry
Most running clothes is what you may call tech gear. They are made from special fabric that insulates heat, wicks moisture away, you know the drill…
Thus, you should never toss them in the dryer.
In fact, high heat will cause shrinkage or damage to your gear, shortening its lifespan in the process. And you don’t want that.
So, what is the best course of action?
The best way to dry technical fabric is to hang dry them. So please, if you have a drying rack in your bath, then let them dry there.
Or if it’s possible, put your running clothes where they can dry in direct sunlight.
In fact, the sun’s rays naturally deter the growth of bacteria and will zap stains and odors right out of the clothing, keeping them cleaner and smelling fresher for longer.
In case it’s not possible for you to air dry your workout clothes, then put them in the dryer, opting for the lowest heat setting on your dryer possible. This will save the elastic and won’t cause much shrinkage or damage to your clothes.
Still, I’m really against this. But desperate times call for desperate measures.
If you’re serious about running, getting fit, and staying injury free, then make sure to download myRunners Blueprint Guide!
Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?
Click HERE to check out my Runners Blueprint System today!
Don’t miss out! My awesome running plan is just one click away.
Thinking about dipping your toes into the world of CrossFit but feeling a tad intimidated? Well, don’t break a sweat (yet). I’m here to be your guide and make sure you’re all set to embark on your CrossFit journey.
Today, we’re diving deep into the CrossFit universe, and trust me, this isn’t going to be your typical short and sweet post. No, siree! I’m spilling all the beans, sharing everything I know about CrossFit because, well, that’s just how I roll.
So, what the heck is CrossFit, and how on earth can it help you become a better runner? Stick around, my friend, because we’re about to unravel it all!
CrossFit: A Simple Definition
CrossFit, the dynamic fitness regimen that blends aerobic conditioning, weightlifting, and gymnastics, has exploded onto the fitness scene, captivating the hearts and muscles of enthusiasts worldwide. Here’s a glimpse into its origins and what makes it the “sport of fitness.”
A Diverse Heritage
CrossFit’s roots trace back to its use in police academies, the military, martial arts, and emergency response units. It was a training tool for the elite.
The CrossFit Definition
According to the official CrossFit website, it is “the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”
Sport of Fitness
CrossFit is often hailed as the “sport of fitness” because it encompasses a wide range of athletic movements and exercises, making it a comprehensive fitness program. From Olympic lifts to calisthenics, it covers it all.
Meteoric Rise
Since the opening of the first CrossFit gym (known as a “box”) in 2000, its popularity has skyrocketed. Today, thousands of affiliated gyms worldwide cater specifically to CrossFit, and the community of active CrossFit athletes continues to expand.
Inclusivity and Challenge
CrossFit prides itself on being scalable and inclusive. Whether you’re a seasoned athlete or new to fitness, CrossFit offers workouts that challenge and empower individuals at all levels.
Community and Camaraderie
CrossFit fosters a tight-knit community of enthusiasts who motivate and support each other in their fitness journeys. The camaraderie is a driving force behind its popularity.
Pushing Boundaries
CrossFit athletes push their physical and mental limits, constantly striving for improvement. It’s a journey of self-discovery and achievement.
Specialty is non-specialization
CrossFit defies categorization. Its workouts seamlessly merge speed work, strength training, plyometrics, Olympic-style weightlifting, gymnastics, and endurance exercises.
The Quest for Functional Fitness
CrossFit’s ultimate mission is to attain functional fitness—a concept that’s taken the fitness world by storm. Functional fitness means improving all aspects of your physical abilities, from mobility and strength to endurance.
A Holistic Approach
CrossFit doesn’t prioritize specialization. Instead, it embraces a holistic approach to fitness. It values well-rounded athletes who excel in diverse areas of physical performance.
Why Should you Start CrossFitting
There are as many reasons to jump on the CrossFit bandwagon as there are Crossfitters around the world.
Here are some of the most notable ones.
Hopefully, you’ll be convinced by the end of this post.
Community
CrossFit gyms are like hubs of positivity, and you’re about to meet some of the friendliest folks around. Brace yourself for a tidal wave of new friendships, because these places are known for their tight-knit communities.
You’ll quickly discover that the people you meet at your CrossFit gym share similar fitness and health goals. It’s like a match made in workout heaven, and that common ground makes connecting a breeze.
But wait, there’s more! Your newfound CrossFit buddies aren’t just there to exchange high-fives (although there’ll be plenty of those). They’ll become your support squad, keeping you accountable and cheering you on every step of the way.
It’s for Everyone
Let me debunk a common myth for you: CrossFit is NOT just for the young, superfit crowd.
In fact, it’s a fitness program that caters to anyone and everyone, regardless of age or fitness level. Whether you’re an elite athlete, feeling a bit out of shape, a retiree looking to stay active, or anyone in between, CrossFit has something for you.
CrossFit is like a big fitness buffet, and you get to choose the right portion for your fitness plate. Thousands of people have embarked on their fitness journey with CrossFit, many of them without any prior exercise experience.
When you step into a CrossFit gym (or box, as they like to call it), you’ll be greeted by a diverse group of people. There are hardcore athletes sweating it out alongside stay-at-home moms, all united by their shared passion for fitness. From burpees to Turkish get-ups, CrossFit offers a challenging but adaptable workout for every individual.
Make Big Lifestyle Changes
CrossFit isn’t just about intense workouts like pull-ups and burpees. It’s a complete lifestyle shift!
As you dive deeper into the CrossFit world, you’ll realize it’s not just about what happens inside the gym; it’s about making holistic changes in your life. You’ll find yourself paying more attention to your sleep quality, and before you know it, you’ll be whipping up delicious paleo meals like a seasoned chef.
You’ll See Results
Whether you’re looking to bulk up, trim down, or enhance your endurance, CrossFit has got you covered.
The secret sauce? Well, it’s the dynamic and ever-changing workouts that target every nook and cranny of your body. This constant variety keeps your muscles guessing and growing.
Say hello to more muscle mass and a turbocharged metabolism, which translates to burning calories even while you’re chilling on the couch.
Look, Better Naked
Who doesn’t want to look better naked?
CrossFit delivers the goods, no doubt about it.
With consistent training, you’ll unleash a new level of endurance, strength, and overall fitness that will leave you positively stunned.
And guess what? You won’t need to target specific muscle groups as you might in traditional weightlifting – CrossFit works its magic everywhere!
In just a few short months, you’ll notice gains in all the right places – a beefier chest, pumped shoulders, biceps that pop, and a butt that’s ready for its close-up.
Functional Training
CrossFit isn’t just about lifting weights or doing high-intensity workouts; it’s about making your body more capable in everyday life.
A typical CrossFit session includes a variety of movements that mimic real-life actions. Think about it – you’re not just training to look good; you’re training to be functional in all aspects of life.
Whether it’s lifting heavy boxes, reaching for items on the top shelf, opening doors, or even participating in team sports, CrossFit prepares you for the challenges of daily living.
You’ll master exercises like deadlifts, kettlebell swings, push presses, and Turkish get-ups, all of which counteract the negative effects of our often sedentary, desk-bound lifestyles.
You’ll Test Your Limits
CrossFit isn’t just a workout – it’s a journey of self-discovery and pushing your limits.
When you embark on the CrossFit path, you’ll encounter exercises and challenges you’ve never tried before. You’ll push your body to its limits and then some.
In those moments, you might surprise yourself. You’ll find that you’re capable of achieving things you never thought possible.
Breaking through your own limits and pushing yourself to new heights will give you a profound sense of power and accomplishment.
Have More Fun
CrossFit isn’t just about gains – it’s about having a blast while you’re at it!
With its ever-changing lineup of exercises, CrossFit guarantees that your workouts will never be dull.
Each time you step into the box, you’ll be faced with a new and exciting challenge.
From sprints to kettlebell swings, barbell presses, rowing, and bodyweight exercises like handstands and ring dips, there’s always something different on the menu.
The variety of workouts will keep you on your toes, leaving you drenched in sweat but also feeling incredibly accomplished and hungry for more.
After all, as they say, variety is the spice of life.
What to expect – The first day
Joining a CrossFit Class (under the supervision of a certified trainer) is the way to go if you are serious about CF.
Other than that, here are a few things to expect on your first day in the “box.”
Learn the Jargon
Get ready to learn the lingo of CrossFit because there’s a whole new world of terminology to explore!
First off, we have “The Box.”
This isn’t your average gym. It’s a CrossFit training facility, typically a no-frills space with cement walls, weights, bars, ropes, and no distractions like TV screens or mirrors.
Next up is “WOD” – Workout Of the Day.
These workouts are the bread and butter of CrossFit, and they change from one day to the next. Each WOD challenges a different aspect of your functional strength or conditioning, often in a circuit format with minimal rest between exercises. For instance, you might do an 800-meter run followed by 25 reps of push-ups, deadlifts, box jumps, and burpees, and then finish with another 800-meter run.
Then we have “AMRAP” – As Many Rounds As Possible.
In an AMRAP workout, your goal is to complete a circuit of exercises as many times as you can within a specified time frame. For example, you might have a 30-minute AMRAP of 30 squats, 5 pull-ups, 20 burpees, and 25 push-ups. It can also stand for “as many reps as possible.”
Last but not least is “RX.”
When you can complete a WOD exactly as prescribed, including the specified number of reps and weights, you’ve “RX’d” the workout. It’s a badge of honor in the CrossFit community.
The Basic CrossFit Movements
Before you dive headfirst into the world of CrossFit, it’s crucial to master the fundamental movements. These are the building blocks that will set you up for success in more advanced workouts.
Here are the nine basic movements you need to become a fluent CrossFitter:
Deadlift: A classic exercise that involves lifting a weighted barbell from the ground to a standing position, working your posterior chain.
Sumo Deadlift: Similar to the deadlift, but with a wider stance, engaging different muscle groups.
High Pull: A movement that combines a deadlift with a shrug, working your upper body and traps.
Shoulder Press: This exercise targets your shoulders as you lift a barbell overhead from a standing position
Push Press: Building on the shoulder press, the push press incorporates leg drive to lift the barbell overhead, working your entire body.
Push Jerk: An advanced version of the push press that involves a dynamic dip and drive to propel the barbell overhead.
Air Squat (or Bodyweight Squat): A squat without weights, focusing on your form and building lower body strength.
Front Squat: Similar to the air squat, but with a barbell held in front of your shoulders, targeting your quads.
Overhead Squat: Involves holding a barbell overhead while performing a squat, improving mobility and stability.
As you get stronger, you’ll be performing other exercises as well.
The list is long and includes moves like:
Sprints,
Pull-ups,
Burpees,
Sit-ups,
Box jumps,
Rowing,
gymnastics ring work
How I got into Crossfit
I began my CrossFit adventure by experimenting with a few workouts (WODs) on my own. While I was already in decent shape and could handle many of the exercises, I realized that I needed expert guidance, especially for Olympic lifts and gymnastics movements that were entirely new to me.
In hindsight, I admit that it was a mistake not to enroll in a class right from the start. I should have sought professional advice to ensure I was using proper form and preventing injuries.
If you’re serious about learning CrossFit and staying injury-free, I highly recommend doing the same. Enrolling in a class or seeking guidance from experienced coaches can make a world of difference in your CrossFit journey. It’s all about setting a strong foundation and building from there!
Join a CF Box
To kickstart your CrossFit journey on the right foot, I strongly recommend finding a reputable CrossFit gym and enrolling in their on-ramp program. This is your golden ticket to mastering the fundamental exercises and staying injury-free in the long run.
Trust me, there’s no way around it, my friend. The proper guidance and coaching you’ll receive during an on-ramp program are invaluable. The good news is that you’re likely to find at least one CrossFit gym in your local area; they’ve become quite ubiquitous nowadays.
So, don’t hesitate – take that crucial step towards joining a CrossFit box, and you’ll be well on your way to achieving your fitness goals safely and effectively. Your CrossFit community awaits!
Get a Coach
Starting CrossFit on your own might seem like an adventure, but it can quickly turn into a risky one. There’s a high chance of injury or burnout if you dive in without proper guidance.
That’s why I’m here to strongly recommend beginning your CrossFit journey under the watchful eye of a coach.
CrossFit workouts can be quite complex, and it’s crucial to learn the proper techniques and how to ease into the routines. Your coach will be your guiding star, ensuring you perform each exercise in the correct form.
Remember, there’s no shame in asking for help or seeking clarification on any exercise or workout. It’s far better to put your ego aside and focus on your success rather than risking injury and setbacks. Don’t waste time and money doing CrossFit wrong – invest in your health and safety!
Test the Waters
Many CrossFit boxes offer a free trial session, which is a fantastic opportunity for you to dip your toes into this exciting world without committing fully.
This way, you can get a taste of CrossFit for runners and see if it’s the right fit for you. It’s especially beneficial if you’re still unsure about the whole concept.
Take advantage of this free session to explore and decide if CrossFit aligns with your fitness goals and preferences. It’s a risk-free way to get started on your journey.
If trudging through mud, crawling beneath barbed wire and hopping over fire is something you’d love to do, then obstacle course races are for you.
These crazy events have exploded in popularity over the last few years, and they’re not going away anytime soon.
The sport has evolved from a fringe hobby to a worldwide phenomenon that attracts millions of athletes around the world.
Obstacle Course Races Demystified
Ranging from roughly three miles up to 10, obstacle course races, or OCRs, are non-traditional competition events consisting of plenty of muddy water and military-style obstacles designed to test the racer’s resolve to the breaking point.
Unlike the classic 5K or 10K, crossing the finish line on an obstacle course race requires strength, stamina, coordination and a lot of mental toughness.
The Distance and Obstacles
OCR distance tend to vary from one event to the next.
In fact, they can range from three to 25 miles (or even more), with 10 to 40 death-defying obstacles.
Some of the obstacles include:
Wall climbs,
Greasy monkey bars,
Cargo nets climbs,
Rope climbs,
Swimming through frigid pits of waters,
Carrying heavy objects,
Jumping through fire,
Crawling under barbed wire or through pipes,
Tackling slippery hills,
Smudgy pits
and other gut-busting military-inspired obstacles, designed put you through the ultimate ordeal.
It’s open for Everyone
And this is not an exclusive sport.
Au contraire, enter most obstacle course races, and you’ll see people of all shapes, sizes and fitness levels on the starting line.
Obstacle Course Training Explained
Most OCRs mix elements of adventure racing, trail running, and gut-throbbing military-inspired obstacles—all of which can offer you a one-of-a-kind fitness experience.
Unlike training for a traditional race, the ideal OCR plan touches on every aspect of functional movement.
For instance, most presume that athletes with a running background excel at this type of events.
Wrong!
Road runners often score low on upper body strength.
Thus they do not always shine in the sport.
Likewise, strength athletes such as powerlifters, wrestlers, and football players often lack the endurance needed to finish strong.
The Skills Needed
To make it to the finish line of an OCR event, you are going to have to develop a broad range of fitness skills.
For starters, you’d need massive amounts of endurance—most OCR events are running based after all.
Not only that, as a racer, you’d also need to increase total body strength.
( I hate to break it to you, but traditional weight lifting routines will only get you so far).
Furthermore, you’d also need to have high levels of mobility, speed, agility, as well as an uncompromising mental game.
In other words, you will have to become the ultimate athlete.
Where are you at?
But first things first.
Before I get into details of OCR training, I need you to do one thing first: Assess your current fitness level and needs.
Hence, before you take your first steps, make sure to evaluate your current starting point as well as your ultimate goal.
So please a grab piece of paper or open a word office document and answer the following questions. (be honest)
What type of OCR are you planning to tackle?
How long is the race?
Can you already run the course distance? How hard from a scale of 1 to 10?
Do you consider yourself mentally tough?
On a scale of 1 to 10, how fit are you? (check my post here for a well-rounded fitness assessment guide)
Do you have any current injuries? Are you recovering from any?
Do you do any sort of regular strength training?
Do you mind paying good money just to get dirty and muddy (even have your own a$$ handed to you)?
Do you have a sense of adventure?
If your answers are mostly positive, then you might proceed to the next section.
How much Time you need to train?
Disclaimer: Proceed with the training program prescribed below once you’ve had enough cardio and strength level.
In other words, you have to be fit.
To make it to the finish line of most OCR events, I highly recommend that you should be able to run at least 6 to 8 miles without much trouble.
If you are not already a runner, then please check my beginner running programs here and be sure to start from there.
There is no skipping fitness levels when it comes to OCR.
Of course, you don’t need to be in tip-top athletic shape, but you gotta at least to be fit enough.
Otherwise, you’ll fall short, and be wasting your own time, money (and a set of good shoes) in the process.
The Ultimate Obstacle Course Training Guide
For a complete beginner, train for at least three to four months (even more). This, of course, depends on the type of race you are planning to partake.
Aim for three to four workouts a week, increasing training volume gradually from one week to the next.
If you are a regular runner and have ample total body strength, then give yourself at least 4 to 8 weeks of specified obstacle race training.
As an intermediate or advanced athlete, aim to train 5 to 6 times a week.
With all that being said, whatever you do, please give yourself plenty of time to train.
The majority of workouts you’ll do must target the precise movements needed to overcome the military inspired obstacles, as well as increasing overall body stamina and conditioning.
In my opinion, the ideal OCT training program is a mix of trail running and CrossFit WOD type of workouts.
To give a rough idea on the type of workouts you need to do, here are 10 must-routines to try out.
Endurance
As I have already stated, most OCR includes running distances that vary from one event to the next.
But it ain’t your typical 10K road race.
During an OCR event, expect to run on trails, up and down hills, across mud, and through obstacles.
Hill and Speedwork
To get ready for the OCR, you need to do plenty of speed work and hill reps to develop the explosive power needed to go through the whole course unscathed.
Here are the workouts you’ll need to do:
1. Interval Run Workout
Obstacle race tends to take place in in full-out-efforts or intervals, typically alternating between running and the obstacles.
In other words, they are like fartlek training on steroids.
Build your explosive power and stamina for the OCR by doing plenty of interval running workouts.
Here is how to proceed on your (first) interval running workout.
Start off the workout with a warm-up for 10-minute.
Doing so helps you get prepared for the intense work ahead and prevents injury.
Sprint at 80 percent of your maximum speed for a full of 30-second.
Jog slowly for a full minute for recovery.
Repeat the process six to eight times
Finish the workout with a cool down.
Reduce your running into an effortless jog, then perform a few stretches.
The intensity and length of each interval depends, mostly, on your fitness level and training goals.
To increase your explosive power, compound movements are vital.
Also known as multi-joint exercises, these target lots of muscles and vital for increasing full body strength.
Here are the moves you need to do:
Deadlifts,
pull-ups,
standing overhead presses,
squats,
back squats,
power cleans,
thrusters
push-ups,
dips, and
bench presses.
Be Stable
Also, most OCR events are going to force your body to use muscles you didn’t know you had.
And in ways, you are not used to.
That’s why you’ll also need to work on increasing strength in your stabilizing muscles.
These are vital for keeping balance on slippery surfaces as well as sliding around in the mud.
Agility
To increase your agility, do plenty of plyometric exercises such as jump squats, kettlebell swings, box jumps, and burpees. Here’s the speed and agility ladder workout you need.
Grip Strength
For the grip strength, one of the best exercises you can do is the kettlebell swings.
This grip strength will help you get you over the wall and be able to grip and climb a rope with relative ease.
Without further ado, here are the workouts you need:
7. The Dynamic Strength Workout:
Purpose: Increase total body conditioning
After a thorough 10-minute dynamic warm-up, perform Five sets of the following exercise:
50 bodyweight squats,
50 mountain climbers,
30 push-ups,
30 lunges,
20 burpees, and
8 pull-ups.
Please keep going strong throughout the workout and take as little rest possible between each exercise.
Your goal here is to keep your heart rate soaring high throughout the workout with the aim of building endurance and strength at the same time.
8. The agility and Speed Workout:
Purpose: Boost speed
After a thorough 10-minute dynamic warm-up, do at least three to four sets of the following exercises
30 kettlebell swings,
30 med ball slams,
25 box jumps,
15 jumping burpees and
30 jump squats.
Please keep in mind that plyo exercises are the epitome of intensity.
So, take at least 30- to 45-second of rest between each exercising, then one to two minute between each set.
And whatever you do, please perform the exercises with good form.
Bad form will only lead to injury and limited growth.
And you don’t want that.
For more challenge, feel free to strap on or add some weights to the workouts.
9. The total body strength workout:
Purpose: Increase total body explosiveness and power
Here is the mother of all strength training workouts.
To complete this beauty workout, do four to six sets of the following exercises:
8 to 10 back squats,
8 to 10 deadlifts,
8 to 10 bench presses,
and 8 to 10 chin-ups.
Make sure to pick the right weights.
For instance, I highly recommend that you Perform the deadlift and bench press at, at least, your current bodyweight.
If you are not there, then work on getting there.
Take at least one minute of rest between each exercise and as much recovery as needed between each round.
10. Bodyweight Workout
Purpose: boost total body strength using nothing but your bodyweight
Here is a workout to try:
10-15 military Push-ups
Bear Crawl 15-25 yards
10-15 Squats
8-10 Pull-ups
10-12 Burpees with a jump
20 Spider Lunges.
OCR Training Program – The weekly plan
The following weekly training plan should give you an idea of how to proceed.
Monday – Long run
Run five to eight miles at a slightly comfortable pace.
Tuesday – Upper Body Strength
Complete five sets of the following:
Pull-ups
Plank dumbbell row
90-second planks
Chin-ups
Chest presses
Wednesday
Following a warm-up, spring up a hill for 30 to 45 seconds, then jog back down.
Repeat the circuit for 20 to 30 minutes.
Thursday – Lower Body Workout
Complete five sets of the following:
Single-leg deadlifts
Squats
Weighted jump lunges
Bulgarian squats
Friday – Endurance Intervals
Following a 10-minute warm-up, perform eight to ten 200-meter sprints with a 30-second rest after each. Follow with an easy 10-minute jog as a cool down.
Saturday – Total Body Endurance Workout
Complete five sets of the following:
Squats to upright rows
Woodchop lunge
Push-ups
Bear Crawls
20 Burpees
Sunday – Easy Run
Run 20 to 30 minutes at a comfortable pace.
Start with an easy Obstacle Race
If this is your first time, I’d suggest that you start with a race that’s 5K or shorter.
These are designed to give you a taste of what it’s like to be in an obstacle race course without requiring long months of training to prepare for.
The following obstacle course races are great for beginners.
These are roughly 5K long, the obstacles are not that challenging, and you’ll have a good time.
Savage Race—roughly 4 to 6 miles and boasting more obstacles per mile than the others.
Want to move to the advanced ones?
Then get at least of these events under your belt before you take up more challenge, like Spartan Race Sprint.
On the Big Day
Here a few tips to help make sure that you are well prepared, logistically, to tackle an OCR event.
1. Get the Right Shoes
As I have already stated, expect to spend a lot of time on muddy, greasy trails, and murky grassland.
Therefore, you are going to have to race in the right shoes.
Otherwise, you’ll be falling short.
Why is the typical running shoe a bad choice?
Regular running shoes is bulky.
Thus, they tend to hold in too much mud once they’re soaked.
This will only interfere with your racing experience and might end up slowing you down.
The best shoes for OCR must be well-fitting athletic models to avoid getting blisters and other troubles.
In my experience, minimalist shoes are, by far, the best option.
Why?
Well, minimalist shoes have, typically, less padding on the bottom.
Thus they don’t hold in too much mud and/or water.
Not only that, most of them are made of water-resistant fabric.
Some of the best minimalist trail shoes are the Brand X, and Brand Y (Inov-8’s X-Talon 190s).
Hold’em Tight
During the race, your feet will get slick and soaked in muddy water.
Hence you risk losing your shoes on the course.
hence, make sure to tie your shoes firmly.
You can duct tape the top of your shoes to your ankles.
Nonetheless, PLEASE leave enough wiggling room for your toes; otherwise expect pain, even injury.
2. Dress Right
Although most OCR events do not state a specific dress code like other races, the type of clothing on the big day can be a deal maker or breaker.
Dress wrong for the event, and you’ll end up slowing yourself and wasting a lot of valuable energy.
As a rule of thumb, the less clothing you wear, the better.
You can even go shirtless if that suits you.
Why is that?
Well, the fewer the clothing items you have on, the less mud to cake onto.
Also, a shirt will get soaked, mucky, and might chafe your skin.
If it’s not the case, race with something light and tight.
So what is the right clothing? And what is it made of?
Make sure to wear moisture-wicking, breathable clothing that’s made from technical fabric.
This type of technical fabric is designed to keep the body dry and warm.
Think swimwear.
This type of clothing dries faster and grants more mobility to tackle the race with ease.
And please whatever you do, DO NOT wear cotton.
It tears easily and gets waterlogged, keeping you cold and weighing you down in the process.
You might consider investing in tight-fitting, synthetic materials like Under Armour’s HeatGear compression shirts.
3. Get the Right People
According to my experience, OCR is more of teamwork than a solo effort.
In fact, the sense of camaraderie is at the heart of many OCR event ethos.
Also, teamwork can come in handy when you need help overcoming the tough and challenging obstacles.
Therefore, on the OCR course, do not expect to be a lone wolf.
Better still, I recommend that you form your OCR team beforehand and tackle the race together.
It’s more fun that way.
Just make sure to pick your teammates wisely.
Or, at least, get yourself a crew of fit friends to race with you.
As a general guideline, the average team size is between four to 8 people.
If you can’t get anyone to join you on your crazy adventure, then don’t lose sleep over it worry.
Why? You’ll end up teaming up with a group at the first obstacle anyway—even if you are not a people person.
4. Race Smart
Slow and steady wins the race.
This may sound like a cliché, but only because it’s true.
Going full throttle from the get-go will only leave you prematurely fatigued and disappointed.
Instead, get a good start and gradually build tempo and speed.
5. Handle Obstacles Properly
Note: Go out and try as many of the obstacles as you can.
This helps you hone your technique and save you the guessing afterward.
Here are some of the most common obstacles and how to overcome them—unscathed:
Tunnels: Don’t crawl on your knees, instead, opt for the bear crawl as it’s more efficient that way.
The Stairs: Think stutter steps as you get up by taking small quick and small steps.
The Wall: Jump up and grab the edge of the wall, then kick your leg over it.
Mud pits: Run towards the edges at maximum speed. Running through them will only make you slower as the heavy traffic can cause the middle to be the deepest and difficult to tackle.
The Tires: Keep your head down and knees up. Take one tire at a time while keeping your knees high and staying on your toes.
Barbed wire: Most opt for the military crawl, but it’s far better effective to roll sideways rather head on.
The Monkey Bars: Use the momentum to carry you forward by keeping your arms straight and swinging your legs just like a monkey will do.
6. Have Fun
Remember to have fun.
In the end, that’s what it is all about.
If ain’t fun, then you shouldn’t bother with it.
Sure, these OCR events are go-to venues for serious athletes looking to test their fitness resolve to the breaking point.
But if you take it too seriously, then you’ll be missing out, big time.
So please, whatever you do, make sure that both training and racing is fun.
The 5 Best Obstacle Races In The World
Here’s a short list of my 5 favorite obstacle races out there, along with some of the obstacles and challenges that you will encounter on the race course.
The Warrior Dash
The Warrior Dash is the perfect stepping stone to new comers to the scenery of obstacle racing.
Organized by Red Frog Events, an event company out of Chicago, IL, and with its 50 races on four continents, the Warrior Dash is the world’s largest and most challenging running series.
What to Expect
On the course of this race, you will need to trudge your way through 3 to 4 miles of muddy and grimy terrain while going through and over 12 gut-busting obstacles that include cargo nets, running over barricades, a mud pit with barbed wire, Muddy Mayhem, fire pits, and other intense obstacles that will push you to the breaking point.
And by the end of the race, you will be, literally , covered and submerged in mud from head to toe.
But Don’t fret yet.
On the Warrior Dash course, you still can skip over any apparently impossible obstacle with no penalty attached, and you will still receive a finisher’s medal at the end of the race.
2. Tough Mudder
From the largest in the world, to “world’s toughest race”.
Tough Mudder is a 10 to 12 miles obstacle course that’s so grueling it might have you praying on your knees for it to end only halfway through.
The events take place on five continents and attract thousands of athletes from all around the world.
What to Expect
On the Tough Mudder course, you will have go through and over about 25 gut-busting military-inspired obstacles designed by British Special Forces.
Some of the obstacles you will find along the course include the Funkey Monkey—sslick bars with mud and butter that cross a sub-zero pit muddy water, The Arctic Enema—a plunge into a frosty dumpster filled with icy water, Electroshock Therapy—a sprint through field of hanging live wires with more than 10,000 volts of electricity, and other challenging military-inspired obstacle.
Spartan Race
The Spartan Race is another big player that attracts a thousands of participants from all fitness and training backgrounds because it has a little something for every one.
So regardless of your fitness level, there is always an obstacle course distance that will fit your current fitness level.
Here are the main distances on the Spartan Race series:
A three-mile sprint with 15 obstacles
The Super Spartan, an 8-miler featuring 20 obstacles.
A 12-mile Spartan beast with 25 obstacles
And finally, the Death Race, an 48-hour endurance race held once a year.
What to Expect
On the Spartan Race course, expect a lot of muddy pits, rope climbs, dark tunnels, barbed wire and other gut wrenching obstacles.
However, you cannot cheat on this one.
If you skip an obstacle, expect a penalty of 10 to 30 burpees before you can move on with the rest of the course.
4. Columbia Muddy Buddy Ride and Run Series
CBM is a bit different from the above event because it’s a partners-only event.
Columbia Muddy Buddy course is about 6 miles long and it’s broken down into 5 legs by obstacles along the way.
During this race, participants trade running the 5k obstacle course and riding a mountain bike.
And each team has to make it all the way to end of the seventh mile course.
In other words, you and your partner will keep switching the entire course between running and biking up to the finish line.
So it’s the ideal event to-do with your friend, spouse, girlfriend/boyfriend. Just pick em wisely and train in advance.
What to Expect
Obstacles on the course include a high wall, a 50-foot long mud pit, a cargo net, and balance beam, and conquering the infamous Mud Pit as a team before making it the finish line.
Good news is this event allows participants to skip an obstacle if it’s too much with no penalties imposed.
5. The Civilian Military Combine
This is the obstacle race with the most military influence,so if you are into military inspired challenges, then this race is for you.
The Civilian Military Combine, or CMC for short, is a military style competition per excellence.
And it’s your perfect opportunity to join the ranks for a day and see what it’s like to be in the military.
What to Expect
On the race, expect to blast through the six mile obstacle course race which includes about 20 intense and crazy obstacles.
But, before tackling the obstacle course, you must make it through the PIT, which is a high intensity AMARAP (as many repetitions as possible)challenge in which you will be judged on the number of reps you can pull off in four timed lifting events, that consist of kettlebell swings, box jump burpees and push presses.
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In fact, research shows that keeping inspirational quotes and reading them on a regular basis is a great way for keeping motivation for both the short and long term.
As a result, today I’m sharing with you, dear readers a long list of favorite running quotes.
I hope you find them inspirational and motivational like I do.
*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own.
The Best Motivational Running Quotes In The World
Motivational running quotes and sayings can give you unlimited enthusiasm and strength! Customizing your favorite quotes intocustom lapel pins and wearing them when running or exercising is a good way to motivate. No matter create custom pins with your run group’s logo, or just with items you like, I believe they can give you the best experience.
And please, feel free to share with me some of your best running quotes (if you have any) whether they’re fitness quotes about pain, not giving up, life, you name it.
“Running is my private time, my therapy, my religion.” Gail W. Kislevitz
“A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.” Steve Prefontaine
Mental will is a muscle that needs exercise, just like the muscles of the body. Lynn Jennings
Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running. Christopher McDougall
Even if you’re on the right track, you’ll get run over if you just sit there. Will Rogers
“Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.” Dean Karnazes
“My feeling is that any day I am too busy to run is a day that I am too busy.”John Bryant
“It’s at the borders of pain and suffering that the men are separated from the boys.” Emil Zatopek
All it takes is all you got. Marc Davis
“There are clubs you can’t belong to, neighbors you can’t live in, schools you can’t get into, but the roads are always open.”NIKE
Shoot for the moon. Even if you miss it you will land among the stars. Les Brown
“Pain is inevitable. Suffering is optional.” Haruki Murakami
“Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle.” Kara Goucher
It is a rough road that leads to the heights of greatness. Seneca
Do a little more each day than you think you possibly can. Lowell Thomas
You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. Gatorade
If you become restless, speed up. If you become winded, slow down. You climb the mountain in an equilibrium between restlessness and exhaustion. Robert Pirsig
If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. John Bingham
When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing you’re out there and the others aren’t. Peter Snell
I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought. Arthur Blank
“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” John Bingham
“I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” Bart Yasso
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” Dan Gable
“To win without risk is to triumph without glory.” Pierre Cornielle
“The reason we race isn’t so much to beat each other,… but to be with each other.” Christopher McDougall
Run like hell and get the agony over with. Clarence DeMar
Our greatest glory is not in never falling, but in rising every time we fall. Confucius
“To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.” Bill Rodgers
When you get to the end of your rope, tie a knot and hang on. Theodore Roosevelt
I had as many doubts as anyone else. Standing on the starting line, we’re all cowards. Alberto Salazar
The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
Pain is inevitable. Suffering is optional. Haruki Murakami
Cowards die many times before their deaths, the valiant never taste death but once.. Julius Ceaser
Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running. Julie Isphording
Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made. Patti Sue Plumer
Vision without action is a daydream. Action without vision is a nightmare. Japanese Proverb
“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’”Peter Maher
“Running is my meditation, mind flush, cosmic telephone, mood elevator and spiritual communion.” Lorraine Moller
Somebody may beat me, but they are going to have to bleed to do it. Steve Prefontaine
“The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did.” Bob Kennedy
Good judgement is the result of experience, experience is the result of bad judgment. Mark Twain
The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed. Jacqueline Gareau
“It’s rude to count people as you pass them. Out loud.” Adidas ad
“Listen to your body. Do not be a blind and deaf tenant.” Dr. George Sheeha
Runners just do it – they run for the finish line even if someone else has reached it first. Unknown
The obsession with running is really an obsession with the potential for more and more life. George Sheehan
The nine inches right here; set it straight and you can beat anybody in the world. Sebastian Coe
Other people may not have high expectations of me, but I have high expectations for myself. Shannon Miller
“Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.” Amby Burfoot
“I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.” Dean Karnazes
I disagree. I look at struggle as an opportunity to grow. True struggle happens when you can sense what is not working for you and you’re willing to take the appropriate action to correct the situation. Those who accomplish change are willing to engage the struggle.” Danny Dreyer
-The Hopis consider running a form of prayer; they offer every step as a sacrifice to a loved one, and in return ask the Great Spirit to match their strength with some of his own.” Christopher McDougall
“A lot of people run a race to see who’s the fastest. I run to see who has the most guts.” Steve Prefontaine
The will to win means nothing without the will to prepare. Juma Ikangaa
My thoughts before a big race are usually pretty simple. I tell myself: “Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win… channel your energy. Focus.” Carl Lewis
When you get to the end of your rope, tie a knot and hang on. Theodore Roosevelt
The greatest pleasure in life, is doing the things people say we cannot do. Walter Bagehot
“Whatever you may be missing right now – a person, a place, a feeling, maybe you are injured and missing running – whatever it is, have peace and take heart – remember that any goodbye makes room for a hello.” Kristin Armstrong
“If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” Priscialla Welch
Stadiums are for spectators. We runners have nature and that is much better. Juha Vaatainen
“You cannot propel yourself forward by patting yourself on the back.” Steve Prefontaine
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong
I often lose motivation, but it’s something I accept as normal.” Bill Rodgers
“We run when we’re scared, we run when we’re ecstatic, we run away from our problems and run around for a good time.” Christopher McDougall
Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. Booker T. Washington
It is true that speed kills. In distance running, it kills anyone who does not have it. Brooks Johnson
“Running is about finding your inner peace, and so is a life well lived.” Dean Karnazes
“Being defeated is often a temporary condition. Giving up is what makes it permanent.” Marilyn vos Savant
“Running is real and relatively simple…but it ain’t easy.” Mark Will-Weber
“How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don’t stop till you cross the finish line.” Dean Karnazes
The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records. Sir Roger Bannister
“We are designed to run and we increase our chance of daily happiness when we do so.”Jeff Galloway
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Rev. Martin Luther King, Jr.
“Don’t fight the trail, take what it gives you. If you have a choice between one step or two between rocks, take three.” Christopher McDougall
“Success is the sum of small efforts, repeated day in and day out.” Robert Collier
“Recovery from complete and utter exhaustion facilitates individual creativity” Phillip Gary Smith
“Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.” Dean Karnazes
“What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner.” James Dyson
“Life equals running and when we stop running maybe that’s how we’ll know life is finally finished.” Patrick Ness.
Anything is possible, but you have to believe and you have to fight. Lance Armstrong
“To be a good runner, you must first be a good athlete.” Jay Johnson
“The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records.” Sir Roger Bannister
“Good things come slow, especially in distance running.” Bill Dellinger
Some people train knowing they’re not working as hard as other people. I can’t fathom how they think. Alberto Salazar
Runners don’t do drugs, they make their own … naturally. E. Neil Culbertson
If you train your mind for running, everything else will be easy. Amby Burfoot
There is an itch in runners. Arnold Hano
“There’s no such thing as bad weather, just soft people.” Bill Bowerman
“You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn’t live to love anything else…We were born to run; we were born because we run” Christopher McDougall
“We runners are all a little nutty, but we’re good people who just want to enjoy our healthy, primitive challenge. Others may not understand running, but we do, and we cherish it. That’s our only message.” John J. Kelley
“What does not destroy me, makes me strong.” Nietzsche
“It works better for me to be nervous and hungry.” Lance Armstrong
Ask yourself: “Can I give more?” The answer is usually: “Yes”. Paul Tergat
“If you don’t think you were born to run you’re not only denying history. You’re denying who you are.” Christopher McDougall
“If you don’t have answers to your problems after a four-hour run, you ain’t getting them.” Christopher McDougall
“The thoughts that occur to me while I’m running are like clouds in the sky. Clouds of all different sizes. They come and they go, while the sky remains the same sky always. The clouds are mere guests in the sky that pass away and vanish, leaving behind the sky.” Haruki Murakami
“To be great, one does not have to be mad, but definitely it helps.” Percy Cerutty
“Run hard when it’s hard to run” Pavvo
“When you experience the run, you…relive the hunt. Running is about thirty miles of chasing prey that can outrun you in a sprint, and tracking it down and bringing life back to your village. It’s a beautiful thing.” Shawn Found
“We must wake up to the fact that athletics is not, nor ever can be perfected; there will always be more to learn.” Arthur “GreatHeart” Newton
Other people may not have high expectations of me, but I have high expectations for myself. Shannon Miller
“All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says.” Haruki Murakami
My feeling is that any day I am too busy to run is a day that I am too busy. John Bryant
All it takes is all you got. Marc Davis
Good judgment is the result of experience, experience is the result of bad judgment. Mark Twain
Running is real and relatively simple…but it ain’t easy. Mark Will-Weber
Once you’re beat mentally, you might as well not even go to the starting line. Todd Williams
The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
We all know that if you run, you are pretty much choosing a life of success because of it. Deena Kastor
You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done. Adam Goucher
“But I also realize that winning doesn’t always mean getting first place; it means getting the best out of yourself.” Meb Keflezighi
“Blaming the running injury epidemic on big, bad Nike seems too easy – but that’s okay, because it’s largely their fault.” Christopher McDougall
I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” Muhammad Ali
“You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done.”Adam Goucher
The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am. George Sheehan
The miracle isn’t that I finished. The miracle is that I had the courage to start. John Bingham
Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms. Joyce Carol Oates
“There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.” Kristin Armstrong
“The long run puts the tiger in the cat.” Bill Squires
Running is a big question mark that’s there each and every day. It asks you, “Are you going to be a wimp or are you going to be strong today?” Peter Maher
Do a little more each day than you think you possibly can. Lowell Thomas
Everyone in life is looking for a certain rush. Racing is where I get mine. John Trautmann
Fear is a great motivator. John Treacy
I had as many doubts as anyone else. Standing on the starting line, we’re all cowards. Alberto Salazar
“As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.” Joan Benoit Samuelson
My feeling is that any day I am too busy to run is a day that I am too busy. John Bryant
“God has given me the ability. The rest is up to me. Believe. Believe. Believe.” Billy Mills
“You can’t flirt with the track, you must marry it.” Bill Easton
“If you want to run, then run a mile. If you want to experience another life, run a marathon.” Emil Zatopek
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Conclusion
There you have it. You just read more then more than 120 awesome inspirational running quotes by famous runners, fitness legends, and other sources.
Got more inspirational exercise quotes for runners? Please share them in the comment section.
