Runner's Blueprint

Post Running Recovery Explained – How to Recover From Running The Fast Way

July 10, 2024March 19, 2015 by David Dack

Looking for the best post running recovery tips? Then you’ve come to the right place.

Here’s the truth.

Proper recovery after running is a highly important component of any successful training program—whether you are beginner runner or an elite athlete.

See, the truth is, running, sooner or later will take a toll on your body and mind.

Therefore, you NEED a multitude of ways to help you recover properly. Otherwise, you will be risking injuries and painful burnouts.

In other words, you’ll SUCK at running, and you don’t want that, do you?

So what is recovery?

And why is it so god damn important?

Post Running Recovery Defined

According to the dictionary, recovery means “remedy, cure, recuperation,” or that of “act of righting oneself after a blunder, mishap, etc.”.

Therefore, the focus is on restoring the natural order of things.

And this couldn’t be more valuable as when it’s applied to the world of fitness.

What Happens During The Recovery Period?

Although during running is when stimulation for fitness growth occurs, it’s during the recovery period that actual progress is made.

During this period, your body undergoes a number of processes to repair muscle fibers, builds new blood vessels to the damaged areas, and restore homeostasis.

Devoid of workout recovery, none of the training-related positive adaptations will take place.

Without further ado, here are the guidelines you need.

Recovery After Running

When you run, your muscles and tissues are temporarily damaged, your body and mind are fatigued and may crave rest to restore their natural balance.

Not only that, your body also gets dehydrated, and your energy tanks are depleted.

As a result, as a runner, you need to address all of these physical and mental aspects to ensure proper recovery.

In other words, good running recovery is all about achieving the 3 R’s:

Repairing,
Resting and
Replenishing the energy stores.

Proper recovery is all about ensuring that your body has all that it needs to perform these 3 functions after a workout.

This can help you be your best and perform at your best the next time you run (or you do anything in the world since lack of recovery has dire consequences on all facets of life).

The Reasons Running Recovery Is Important

I hate to sound like a broken record , but proper running recovery is what you do to maximize your body’s energy replenishment and repair processes.

It includes stretching, nutrition, hydration, foam rolling, ice therapy, sleep, stress management, compression, etc.

Your Muscles Need Rest

Every time you run you’re creating microscopic tears in your muscle fibers, and they need time to repair themselves and rebuild.

These micro-injuries are not a problem. They’re how your body adapts to training and becomes stronger and fitter in the process.

The problem is that this rebuilding response only happens when you take time off.

When you cut back on recovery time, the tiny tears continue to break down, and can easily turn into painful injuries.

Letting that happen will erase all the hard work you put in.

The exact recovery time your muscles needs depends on a host of factors, including fitness level, training intensity, and personal differences.

Anything less than a full day of rest each week is going to put your body in the danger zone.

Avoid Overtraining

I love the energy burst I get from a challenging session, but more running does not always mean more energy.

I learned this the hard way.

The danger of overtraining cannot be overstated.

It causes a drastic drop in performance despite (actually because of) increased intensity and volume of training.

A planned once-a-week recovery day may be all you need to prevent an overtraining episode since it gives your body a chance to rejuvenate.

Err on the side of caution and make sure you’re listening to your body.

If you feel so sore that you dread sitting down, you need to dial it down.

Take as much rest as you feel you need.

If you second guess the message your body is sending, you’ll end up hurt and discouraged.

Prevents Overuse Injury

Running puts your muscles, joints, ligaments, and soft tissues under an immense load, and sooner or later something is going to snap if you don’t take care of yourself.

In the absence of adequate running recovery between sessions, the body begins to break down in the form of overuse injuries such as stress fractures and Achilles Tendonitis.

You don’t want that.

Rest is crucial in protecting against all sorts of overuse injuries.

These are runners’ worst enemies and can put you out of commission for weeks, even months.

Post Run Recovery – How to Recover From Running

Today, I’m going to share with you at least 10 practical strategies you can do to ensure proper and quick recovery after running.

The tools range from stretching to sleep, ice baths to proper sleep and so on.

By the end of this post, you will have them all.

Just don’t feel overwhelmed.

The fact is, you won’t need to implement all the strategies.

But I strongly urge to put into practice as much as you can with the time and tools you have on hand.

Here we go…

Running Recovery Rule – 1. Cool-down properly

The cool-down marks the transition from running to stretching and other post-run activities, and it’s a must.

In fact, what you do during the cool-down window can significantly speed up or put a halt to your run recovery rate.

Why skipping the cool-down is baaad

Bringing your run to a sudden halt increases the risks of blood pooling and can cause your blood pressure to drop, which can leave you feeling dizzy and disoriented. (Here’s how to prevent feeling dizzy when running)

Nevertheless, allowing for a proper cool-down can efficiently transition blood from the working muscles to the rest of the body.

Plus, you are also risking injury and other problems by stopping on the spot.

As a result, before you shift from running to “normal life” make sure to cool down properly.

Here is how to cool down after a run

Step One: Gradually decrease your running pace and slow it down to an easy jog for nothing less than 5 minutes.

This will help you bring your heart down to normal, and it’s also a great time to reflect on the run.

Step Two: Walk slowly for three to five minutes while taking deep breaths and scanning your body from head to toe, making sure that everything is okay and back to normal.

Step Three: Have a sip of water and jump into your post-run ritual.

For ideas on what to do next, keep on reading.

Also, do five minutes of active recovery after finishing a run.

Do plenty of leg swings and other dynamic exercises for 5 minutes, then go stretch.

Running Recovery Rule – 2. Hydration

When you run, especially if you are doing it the right way, you’re going to sweat.

Sure, sweating is the primary mechanism for keeping core temperature in the healthy range, but it also robs your body of fluids and essential electrolytes that need to be replaced at some point if complete running recovery is to take place.

For that reason, as a runner, you need to develop a post-run hydration protocol that restores the liquids and electrolytes lost during running.

The Human body is 70 percent water.

So, it’s no secret that your body needs water to function.

Here are the main reasons water is crucial for workout recovery:

Transfer of Nutrients

Water helps move nutrients, electrolytes and almost every other substance required for healthy and optimal functioning.

By the same token, when you don’t drink enough water, the delivery of nutrients to your muscles is slowed down, which, in turn, hampers run recovery and can even result in pain and injuries.

Protein Synthesis

Running strengthens your muscles by first breaking them down and then repairing and rebuilding them through muscle protein synthesis.

To kick-start this rebuilding process, your body heavily relies on water.

And here is the bad news.

If you’re dehydrated, protein synthesis can be delayed.

The fact is, if you’re not drinking enough water, your body might even start breaking down muscle tissue.

This can delay post-run recovery, undermine your training performance, and hinder your fitness growth.

Research has revealed that the amount of water within cells has an enormous impact on whether or not muscle breakdown occurs.

In fact, according to a study published in Biochemistry Journal, dehydration may lead to cells shrinking and protein breakdown.

Additional resource – Should I run Today?

Research

Another research published in Journal of Strength and Conditioning Research revealed that trainees who hydrated right after working out showed drastically faster heart rate recovery when compared to subjects who did not hydrate at all following a workout.

Said otherwise, water is a powerful tool in muscle recovery.

So, put it to your advantage.

Other Roles

Other functions of water include:

Lubricating your joints
Regulating body temperature
Removing and detoxifying waste out of your body
Key for assimilating water-soluble vitamins.
Etc

I can go and on about the importance of water both for recovery and optimum health, but you get the picture.

How much?

As far as I know, there are no universal guidelines for how much water to drink right after exercise for optimum recovery.

The exact amount will vary from one runner to the next, depending on many factors, including training intensity, sweat rate, clothes worn, the temperature, fitness level, and personal preferences.

As a rule of thumb, to stave off dehydration, you need to keep your body well hydrated by drinking plenty of water throughout the day.

Shooting for anywhere around half of your body weight in ounces of water per day is a good guideline to follow—That’s roughly 8 to 10 8-ounce glasses of water per day.

Also, drink water strategically before, during, and after your workouts.

Additional resource – Can Running Help Cure a Hangover?

Here is how:

Regardless of the intensity and length of your run, always start well hydrated.

Drink enough water in the two to three hours before heading out.

During your runs, especially runs lasting over 45-minute, drink 6 to 8 ounces every 20 minutes.

Upon completing your run, drink at least one to two glasses of water.

If you’re running for longer than 60 minutes, consider a sports drink, or better yet, chocolate milk to replenish your fluids and electrolytes.

To err on the side of caution, drink enough water until you no longer feel thirsty.

Just don’t get me wrong.

Do not over hydrate.

That’s actually as bad as not drinking enough fluids.

Drinking too much water has an adverse impact on your performance overall health.

And you don’t want that.

Additional resource – Ice bath for runners

Monitor Your Hydration Status

Look at your pee.

If your urine color is pale yellow, resembling lemonades, then you’re properly hydrated.

If it’s a darker tint of yellow, then you are improperly hydrated, and might need more fluids.

Additional Resource – Here’s your guide to the Maffetone Method.

Running Recovery Rule – 3. Ice Baths

Used by elite athletes from all fields and backgrounds, the ice bath strategy can help recover after running

Why Ice Baths Are Good For runners

According to theory, ice baths help the nerves, tendon, and muscles to return to their normal state and also allow the vessels to contract and flush away waste and lactic acid buildup.

How to ice bath safely and pain-free

To make the ice bath more tolerable, you don’t want to shock your body with the frigid temperatures.

So instead of plunging straight into an ice bath, make sure at first to allow your body temperature to acclimatize to the coolness of just the cold water, then gradually add the ice into the tub.

Additional reading – How to Prevent Running Injury

Here is a quick 4-step way for a nice ice bath experience:

Get yourself three to four bags of ice cubes
Submerge your entire lower body—waist-hip height—in a half-filled tub of cold water with no ice cubes in it yet.
Add the ice into the tub until the temperatures reach around 60 degrees F
Stay in the bath for at least 15 minutes. And keep your mind distracted away from the unease of the experience

Anyway, if you can’t tolerate ice bath, or you are not willing to do so, then apply ice packs on mainly aching spots, such as the knees, the calves, and the quads.

Running Recovery Rule – 4. Rest (Active Recovery)

Implementing adequate rest into your training schedule is where the rubber meets the road when it comes to proper running recovery.

Why it matters

The rest period enables the recovery and repair processes to happen at a natural pace.

Therefore, by giving your body the time it needs for recovery, you are setting the stage for a faster recovery rate.

Keep it moving

But proper rest is not all about sitting around the house lying in bed all day, doing nothing.

The best type of rest is what’s known as “active recovery,” which means light exercise that doesn’t put too much stress on the body.

According to research, active recovery stimulates blood flow to the muscles and helps flush out lingering toxins and lactic acid, reducing muscle pain and soreness

Cross-training as active recovery

Active recovery activities include engaging in any other sport that uses up different muscles and joints.

Some of the best activities include recovery runs (light jog), easy biking, swimming, and my favorite, Yoga.

In fact, I think that Yoga is the best active recovery from that there is for runners.

How Much Rest

If you don’t feel like doing any form of active recovery, then rest.

Take a day or two off from running, and do nothing demanding—especially after a hard workout.

How much recovery runners needs?

As a runner, the amount of recovery you need depends on a variety of factors, including your own fitness level, the intensity, and volume of your runs and your own experience.

For example, a beginner runner may need more recovery between relatively easy runs than an elite marathoner who runs 60+ miles per week.

So how can you ensure proper recovery?

Well, read on to discover all the answers you seek.

Running Recovery Rule – 5. Eat for Recovery

The type and quality of the calories you ingest just after a workout—and throughout the day—is going to have a significant impact on your running recovery rate.

The Post-Run Eating Window

During the recovery window, your body is better primed at absorbing nutrients by using carbohydrates to restore muscle glycogen while using amino acids—the building blocks of proteins—to repair muscle tissue.

The speed and efficiency at which your body refuels and repairs itself depend on the nutrition you provide it.

If you skip post-run eating, you’ll not provide your body with sufficient amounts of carbohydrates and proteins for the rebuilding and replenishing processes.

You also need to prioritize healthy eating.

Junk food will only compromise these vital processes, doing more harm than good.

And you don’t want that.

So, what are the main building blocks of a great post-run meal?

The Two Big Players

To meet post-workout needs, as previously stated, carbohydrates and proteins are the main protagonists.

These are what you need for maximum recovery and training efficiency.

As a result, consume a balanced meal within 30 to 60 minutes of your run.

If you don’t have the stomach (or the time) for a full meal, then carry a sports drink, or better yet, milk-based shakes, to sip at the end of your routine.

Shoot for at least one-half gram of carbohydrates per pound of body weight.

The exact amount depends on your fitness level, training intensity, training goals, and personal preferences.

High-quality sources of carbohydrates include vegetables, whole grains, and fruits, bread, pasta, rice and low-fat milk.

Real food, please!

Aim for food that scores high on complex carbohydrates—for replenishing the empty energy tanks—quality protein—for providing your body with the building blocks and essential amino acids for the repair process, and healthy fats—for a variety of functional reasons.

Best Sources

Some of the best complex carbs sources for runners include sweet potatoes, peas, beans, lentils, brown rice, so on.

High-protein foods include eggs, lean meat, and dairy.

Eat also anti-inflammatory foods like cherries and pineapple.

But if your stomach cannot tolerate food so soon after a hard run—that’s my case—then opt for a sports drink or a recovery shake, which is easy on the stomach, and usually more convenient.

The Magical Recovery Simple Shake

One of the best recovery nutrition choices you can make is the chocolate milk.

This wonderful mix of natural sugar and protein can help stock up your energy stores and speed up the rebuilding process.

What’s more?

Chocolate milk does not take that much time to be prepared.

It’s so convenient and time efficient—, especially for the busy runner.

Additional reading – How to Prevent Running Injury

Running Recovery Rule– 6. Sleep Tight

Sleep is the cheapest and maybe most underrated recovery tool you have on hand.

And it’s not rocket science; just old plain sleep.

Why sleep is key?

In my opinion—and something that most performance experts, coaches, and professional athletes agree on—proper sleep makes up at least 70 percent of proper recovery.

Nutrition and proper sleep are the bulk of the good recovery.

Master these two, and you shouldn’t worry about proper recovery.

Here are the main the reasons.

Your Body On The Run

As previously stated, running, and other forms of exercise, breaks muscle fibers down and drains energy levels.

And as you already know by now, fitness growth happens when these tiny micro tears are rebuilt and repaired.

Nevertheless, the rebuilding process can only take full effect while you’re at rest, especially when sleeping.

For that reason alone, getting ample sleep, especially during hard training days and weeks, is the foundation of proper recovery and improved performance.

The Growth Hormone

The main reason sleep is so important for recovery comes down to a particular hormone that’s secreted by the pituitary gland during the non-REM deep sleep stage.

That’s the famous growth hormone.

Also known as HGH, this hormone promotes growth, while assisting in cell regeneration, cell reproduction, and other vital bodily functions in charge of restoring bones and muscles.

Research has shown that sleep deprivation decreases the production of HGH, making it harder for your body to bounce back from runs.

Research

According to a Stanford research published in SLEEP and conducted at the Stanford University, getting enough quality sleep can improve athletic performance in basketball players who maintain a regular sleep routine 10 hours for up for five to seven weeks.

Further, a study by Reyner and Horne revealed that better sleep was tied to a faster sprinting speed and hitting precision in college tennis players.

The Perils of Being Sleep Deprived

If you’re sleep deprived, your body will be unable to complete the natural phases required for muscle repair and recovery.

And that can only spell disaster on your fitness and overall health status.

Further, too little sleep can increase the secretion of catabolic hormones, like cortisol, and hinder the release of anabolic hormones, such as testosterone and insulin-like growth factor, according to research published in Sports Medicine.

What’s more, sleep deprivation is associated with a plethora of health issues including heart disease, obesity, impaired immune function, low productivity, and mental disorders.

So, what’s the ideal amount of sleep per night you need as a runner?

This is a difficult question to answer because, like many other things, the exact amount of sleep needed depends on individual differences.

Sleep needs vary widely by individual, depending in large part on activity level, age, environment, genetics, etc.

The fact is, you might even need different amounts of sleep at different stages of your life and through various stages of your training cycle.

So, when it comes to determining how sleep you need, the best person to turn to is YOU.

In essence, if you still feel tired in the morning, you probably require more sleep.

That said, according to science, people who sleep seven to eight hours a night are healthier and live longer.

So, shooting for somewhere between 7 to 9 hours of high-quality, uninterrupted sleep during the night time is ideal.

Here more sleeping tips.

No heavy eating. Avoid consuming high sugar foods or alcohol watching TV before hitting the sack.

Research shows that this can disrupt our sleep patterns.

Schedule it. Go to sleep and get up at the same time every day, even on weekends.

Sticking to a rigid schedule can help regulate your body’s internal clock, thus making falling asleep, and staying so, easier.

Make a routine. Set up a sleep routine in which you get ready to hit the sack in the 60 minutes before you go to bed.

Make sure that your sleep routine consists of activities that get your body ready to sleep.

Some of these include getting rid of electronics (especially your Smartphone and TV), dimming the lights, meditating, reading fiction, stretching, self-hypnosis, taking a hot shower, and journaling.

Sleep in a cooler environment. Sleep in good temperature that’s roughly 65 degrees and 70 degrees Fahrenheit, or 18 or 19 degrees Celsius.

Add Naps

Power naps are a must since they can help you with recovery and feeling more energized for the rest of the day—especially after a lunch break run. Study suggests that taking a nap around two hours after a run can help your body the body access a deeper and more restorative state of sleep.

Even a 20-minute is better than none.

Just make sure it does not go over an hour; otherwise, you will feeling sluggish afterward, and may even find it hard to fall asleep at night.

Running Recovery Rule– 7. Stretching

Runners are more prone to tightness in the hips, hamstrings, and calves than other athletes.

This tightness can take a toll on performance, and it may also affect recovery and the rate of soreness and tenderness following a workout.

Why do you have to stretch after a run

Lack of a proper stretching routine can increase the risks of feeling stiff and fatigued the day following a hard run.

Well in theory since there no conclusive evidence that proves beyond doubt that post-workout stretching reduces soreness.

But this in my experience, stretching does help.

According to theory, the stretching phase allows the lactic acid—which is the by-product of the muscles during running—to be flushed out into your bloodstream and removed from your body.

How to stretch

The post-run period is ideal for stretching.

Why? During this window, your muscles are warmed up and loose, so the risks of tearing a muscle and injury are pretty slim unless you are overdoing the stretching.

Just don’t get me wrong here.

Feel free to stretch whenever you can—provided that you are well warmed up for the activity.

A proper stretching routine should last between 10 to 20 minutes—depending on how much time you have on hand.

The longer, the better.

Hold the stretches from 30 to 60-seconds, and release any tension and discomfort by gently breathing into it.

What to stretch

Stretch your body thoroughly.

Focus on the main running muscles, like the quads, the calves, hips and hamstrings, and don’t forget your lower back.

If you have any soreness or troubled spot in your body, focus on it, stretch it properly and breathe into it to release the discomfort.

You just don’t want to overdo it.

Stay within the limits of pain.

Don’t force it, otherwise, you may injure yourself, you may tear a muscle, and it’s not worth it.

Do leg drains

After you are done with your stretching routine, do a 5-minute leg drain, or legs over the wall, or Viparita in the yogic circles.

You can do this by lying next to a wall, bringing your butt to the wall your knees into your chest.

Next, straighten your legs and place them straight up on the wall while wiggling your butt closer o the wall.

Running Recovery Rule – 8. Foam Roll

Oh man, when I discovered foam rolling while doing a P90X DVD program, my whole take on post-workout stretching changed drastically.

I’m deeply grateful for Tony Horton, and the guys who came up with the practice of foam rolling.

Why it matters

In my opinion, foam rolling work is really about taking the traditional stretching to the next level.

In fact, in some cases, foam rolling is a more powerful tool than stretching.

Foam rolling can help you alleviate any tightness and knots in your body that tradition stretching can’t even come close to.

Using this wonderful recovery tool also increases tissue repair, enhances mobility and limits soreness, according to a study published in Medicine & Science in Sports & Exercise Journal.

How Foam Rolling Helps

The bulk of post-run soreness and tenderness happens when your muscles and fascia— which is the connective tissue running throughout your body—become entwined and tangled.

But with a simple foam roll routine, you can roll out these troubled areas to remove those knots and tightness.

Just keep in mind that foam rolling is not all sunshine and rainbows.

It can be a real painful experience, especially when you are working diligently on troubled areas.

You will know that you are doing foam rolling right when it’s painful and challenging.

Releasing these knots and troubled areas isn’t (and shouldn’t) be pain-free.

You are straightening out and untangling muscle knots, after all.

Nothing can be more painful than that.

Running Recovery Rule – 9. Limit the pills

Although anti-inflammatory drugs, such as Advil and Aleve can assuage pain and swelling after a hard run, relying on them heavily as a recovery tool is not a really healthy decision.

They are, after all, synthetic drugs.

And drugs are usually up to no good—unless you really need them.

Runners and NSAID usage

Runners especially rely on these non-steroidal anti-inflammatory (NSAID) in cases of increased level of training.

Especially when they are training for a race and when they are pushing their bodies beyond the threshold of pain and discomfort.

The bad news

In spite of offering an instant pain relief effect, NSAID they can hinder recovery— So they are not worth it for the long haul.

Just keep in mind that inflammation and pain following a run can be a natural thing.

And that your body is a lot smarter than you give credit for and it knows what to do to repair itself and recuperate.

When to use NSAID

Use NSAID for acute cases of soreness and pain when you really need the relief.

According to many studies, these drugs can inhibit muscle growth, cause ulcer and a plethora of other health trouble.

But in small and sporadic doses, they don’t pose much health threat.

Just be wary.

There is a fine line.

And once you cross it, these NSAID’s can backfire, leading to serious trouble.

As a result, always consult with your physician—someone who is preferably an active person and knows a thing or two about proper exercise recovery—before you start using them on a regular basis.

And to stay on the safe side, instead of relying on NSAID for relief, do the other recovery tools I shared with you today instead.

Conclusion

I’m well aware that not everyone will have the time needed to perform this routine after every run.

But the more you do of it, the faster you are going to recover between your hard runs and workouts.

In my opinion, this is the ideal recovery plan, but feel free to do and apply what you are able to fit in after each run.

But never forget the three essentials: hydration, refueling, and sleep. These are the backbone, and ignoring them will not only take your running, but it will also take your life quality as well.

The Secret to Pain-Free Running: Defeating Muscle Imbalances

October 2, 2023March 19, 2015 by David Dack

Have you ever wondered why your legs feel a bit lopsided after all those invigorating runs? You’re in good company.

Whether you’re a seasoned marathoner or just dipping your toes into the running world, I’ve got something crucial to share with you.

Running, that exhilarating cardio adventure, does wonders for your fitness and those extra pounds. It’s like your legs are sculpted by the running gods themselves, right? Well, not quite.

There’s a sneaky culprit lurking in the shadows – muscle imbalances. They’re like the silent villains of the running world, and if left unchecked, they can turn your running paradise into a painful pitfall.

But fret not!

Today, I’m here to spill the beans on these muscle imbalances, understand what makes them tick, and, most importantly, discover how to outsmart them.

So, are you excited to dive into the world of balanced, pain-free running? Then let’s go.

Muscle Imbalances Explained

Muscle imbalances are like the yin and yang of your muscles.

Let me explain more. You’ve got muscles that do the heavy lifting, like the ones responsible for pulling off those impressive pull-ups at the gym. But what if these beefed-up muscles don’t have an equally tough opponent to spar with? That’s where the trouble starts.

Take our pull-up enthusiast, for instance. They’re nailing those upper body pulling exercises day in and day out. But bench presses or push-ups? Nah, it’s not their jam. The result? An upper body that’s like a seesaw, with one end doing all the heavy lifting while the other just chills.

Now, here’s the kicker – it’s not just the weightlifters who need to watch out. If you’re into any sport with repetitive moves, like our beloved running, you’re in the game too. Those marathon miles can be both a blessing and a curse, and the sneaky culprits are these muscular imbalances.

Here’s the deal: These imbalances are like tiny time bombs, ticking away as you hit the trails. They’re the reason you might feel those unnecessary aches and pains, and they can seriously cramp your running style.

The Solution

Alright, now that we’ve called out these muscle imbalances, it’s time to spill the beans on how to set things straight.

Here’s the deal – it might sound like Captain Obvious is in the room, but the best way to tackle these imbalances is by picking exercises that go head-to-head with those weaker muscles.

Let’s dive in.

A Fight of Planes – The Scoop behind the imbalances

Speedwork, hill sprints, and those long, glorious runs do wonders for sculpting your body into a lean, mean running machine. But there’s a catch, and it’s a hefty one. All this running comes at a cost – a rather substantial cost, if I may add.

You see when we lace up our running shoes and hit the pavement, our bodies rely heavily on a select group of muscles to propel us forward. These muscles are like the rockstars of the show, hogging the spotlight while the others play second fiddle in the background.

Enter the sagittal plane, the ruler of the running realm. This is where the action happens, where we move forward and backward like well-oiled machines. But hold on, what about the other two planes – the frontal and transverse? Well, they’re relegated to the sidelines during our running escapades.

And since we’re so fixated on that forward-backward motion, our calves and quads become the muscle MVPs, soaking up all the glory as they power us through. But what about the muscles in charge of the other two planes, like our shins and glutes? They’re left in the dust, growing weaker by the day.

Muscular imbalances can lead to a host of problems, from discomfort and pain to more serious issues like knee pain, muscle strains, Achilles tendonitis, piriformis syndrome, and IT band syndrome.

Problems linked to muscle imbalances

As you continue to rely on those dominant muscles, they start to put immense pressure and stress on various parts of your body.

Joints, ligaments, and even the very muscles you’re working so hard to strengthen become the victims of this one-sided affair.

The consequences? Well, they range from stalled fitness growth to discomfort and outright pain.

And let’s not forget about the more severe outcomes, like overuse injuries that can plague even the most dedicated runners.

We’re talking about the dreaded knee pain, bothersome muscle strains, Achilles tendonitis, the notorious piriformis syndrome, and the ever-persistent IT band syndrome.

It’s like a domino effect – one muscle group’s dominance leads to a breakdown in the harmony of your body’s movements, resulting in these unwelcome guests: pain and injury.

Common Muscle Imbalances in Runners

As you can tell now; muscle imbalances aren’t just an abstract concept. They can have a direct and tangible impact on your running and overall health.

Let’s break it down.

First up, let’s talk about those core muscles. I’m not just talking about washboard abs here; I mean the muscles of your abdomen, lower back, and even your glutes.

When these muscles are weaker than they should be, it’s like having a shaky foundation for a building. Your posture takes a hit, running efficiency goes down the drain, and before you know it, you’re stuck in the land of bad form. This domino effect can even affect your breathing, making it less than optimal, and it’s a one-way ticket to overuse injuries.

But wait, there’s more.

Another red flag is weakness in the hips and glutes.

According to a study conducted at East Carolina University, this kind of weakness is the culprit behind dreaded conditions like runner’s knee, the infamous IT band syndrome, and a whole host of knee-related problems. These issues can be a real game-changer when it comes to your running journey.

Now, what happens when certain muscles are overused, especially the hamstrings? Well, it’s like playing with fire. Overused muscles become susceptible to inflammation, nagging pulls, and chronic tightness – a triple threat that’s always bad for business.

But enough with the theory, right? It’s time to roll up our sleeves and dive into some practical training guidelines that will help you address these imbalances head-on.

How to Fix Muscle Imbalance in Legs For Runners

Now it’s time to unravel the power exercises that specifically target the common imbalances that often plague runners. With consistent training, they’ll become your secret weapon for restoring equilibrium in your muscles.

But first, a word on how to integrate these exercises into your routine. Ideally, aim to perform this routine two to three times a week. You can seamlessly incorporate them into your regular strength training regimen or tackle them during your post-run cool-down.

Remember, consistency is key.

And here’s a pro tip: if you suspect that you’re battling some major muscle imbalances, it’s time to go all-in. Dedicate yourself to this routine on your cross-training days diligently until you start noticing those signs of improvement. Your body will thank you, and your running journey will be smoother than ever.

1. Seated Row

Why:

Most runners who do not follow a strict strength routine usually have the upper body strength of a 10-year-old.

The good news is that this exercise helps you develop the upper body strength you need to maintain a good running posture—stopping you from hunching over.

Proper Form

Begin by sitting as tall as you can with a slight arch in the lower back with legs extended.

Sit

Next, inhale and draw the handlebars towards your ribcage without shrugging your shoulders upward or backward.

Focus on “pinching” your shoulder blades together.

Make sure to perform the movement slowly, keep the elbows tucked at the sides, and lift your chest throughout the eccentric portion of the movement.

Release slowly and repeat.

Aim for two to three sets of 10- to 12-rep.

Additional Guide – A leg workout for runners

2. Single Leg Squat

Why:

The Single Leg Squat is one of the best functional exercises that build strength and mobility in the glutes, hips, and core, as well as improving balance and coordination.

It also builds stabilization in the pelvis.

When the pelvis is steady and firm, your entire body, gait, and stride become more balanced, too.

This is especially helpful for runners with foot pronation issues.

Additional Resource – 13 Exercises to improve running

Proper Form

Stand tall with feet hip-width distance apart, then find your center and shift your weight to your right foot.

Next, raise your left foot and balance on your right, then squat down by bending at the knee and sitting your hips back as if you are going to sit on a chair behind you.

If mobility is a big issue, then you can either hold on to a suspended rope or squat down to sit on a bench or a chair behind you.

Avoid bad form at all costs.

Squat down slowly on your supporting leg as much as you can (at least 90 degrees in your knee), then slowly raise yourself up and extend your leg back up to standing.

The key is to focus on balance and good form.

Additional resource – Your guide to Charleys Horse in runners

3. Superman

Why:

For building strength and endurance in the entire lower back—a key component of the core, as well as the transversus abdominis—or the deep abs.

Proper Form

Begin by laying face down with your arms and legs extended out so you look like Superman flying through the air.

Next, lift your left arm with the right leg about five inches off the floor.

Hold for a count of five, then slowly lower down and alternate sides.

Do up to 6 to 8 reps on each side to complete one set.

Aim for two to three sets.

4. Single-Leg Deadlift

Why:

The Single-Leg Deadlift targets the piriformis and the glutes—which are common runners’ fragile spots that can be overwhelmed by stronger quads and hamstrings.

By doing this exercise, you will be building your gluteal muscles and making them strong enough to they can be used when running—especially if you do any hard hill running.

Proper Form

Begin by holding a light dumbbell or a medicine ball for an extra challenge.

Next, balance on your right foot and slightly bend the knee with your left foot behind you and in the air.

While keeping your back straight and shoulders back, hinge forward from the hips and tap the weight on the floor.

To come back to standing, engage the glute and hamstrings of the leg planted on the floor and slowly press up to standing.

Shoot for 8 to 10 reps on each side.

Aim for three sets.

5. One-Legged Bridge

Why:

It’s one of the best core strengthening exercises out there.

This one isolates the underworked muscles in the lower back and can help you build balanced core strength.

It also strengthens and isolates the gluteus muscles—also known as the butt muscles—as well as the hamstrings.

Proper Form

Lie on your back with your knees bent 90 degrees feet on the floor.

Then, raise your hips and back off the floor until your body forms a straight line from your knees to the shoulders.

Next, squeeze your glutes, then slowly raise and extend your right leg while keeping your pelvis raised.

Hold the pose for 20 to 30 seconds.

Release the leg down, and repeat on the other side.

Make sure to contract both lower back and abdominal muscles to hold your pelvis and keep it steady throughout the exercises.

Repeat 4 to 6 times to complete one set.

Do two sets.

6. Walking Lunge with Twist

This lunge variation is an impressive move that strengthens the core and builds lower body strength and balance while improving proprioception.

Proper Form

Begin by holding a medicine ball (or 10- to 25-pound weight plate) in your hands, elbows by the side.

Next, lunge forward until your front thigh is parallel to the floor and your back knee is almost touching the floor. Then, while contracting the core, rotate your torso to the same side as the front leg.

Lastly, rotate your body back to the center as you press back to a standing position.

7. Toe Raises

Shin’s muscles are a vital muscle group that’s in charge of controlling foot landing.

And when it’s weak, the calves wind up absorbing the bulk of the shock, which can set the stage for shin splints.

The good news is that the toe raises exercise is a simple exercise that can help you build strength in this critical—and often ignored—area.

Proper Form

While using a chair for balance or sitting on it with the knees bent and feet flat on the ground, slowly lift your toe off the floor as high as you can, then lower them in a controlled and slow manner

That’s one rep.

Do 16 to 20 reps on each leg to complete one set.

Aim for three sets.

8. One-arm, One-leg Plank

The core isn’t just your abs.

It’s more than that.

The core usually includes the surface abs, the deep abs, the obliques, and the glutes.

The bad news is that the core isn’t working hard enough when running—expect when sprinting.

The good news is that a simple move like the plank can help you build total core power and strength.

For more challenges, try the one-arm, one-leg core variation below.

It will help you build strength as well as balance and total body endurance.

Proper Form

https://youtu.be/s1TN5d7AdSk

Begin laying face down, then prop yourself up onto your forearms.

Make sure your body is in a straight line from head to toe, core engaged, and back straight.

This is a basic plank position.

Next, if you are looking for more challenge, then reach out with your right arm in front of you while lifting the left leg behind you, hold it for a count of 10, then lower slowly down and switch sides.

Aim for 6 reps on each side to complete one set.

Do two sets.

Top 7 Plyometric Exercises For Runners

November 22, 2024March 18, 2015 by David Dack

I’m a huge fan of plyometrics for runners.

It’s a game-changer for improving your running performance, helping you burn more calories, boost your conditioning, and increase explosiveness—key components for becoming a better runner.

My journey with plyometrics began years ago when I discovered it through the P90X program.

At first, I didn’t know much about it, but after the first few workouts, I was hooked. I remember doing those box jumps and burpees, feeling like my legs were made of lead by the end.

But after a few weeks, I noticed I was feeling stronger, faster, and more explosive on my runs.

Since then, I’ve made it a point to include a plyometric workout in my weekly routine.

So, how do you get started with plyometrics? That’s exactly what today’s post is about.

By the time we’re done, you’ll understand what plyo training is and have a solid routine to start add it into your training.

What is Plyometrics?

Plyometrics, in simple terms, are exercises that involve fast, explosive movements designed to increase your power and speed. Unlike traditional weightlifting, where you lift and lower weights in a slow, controlled manner, plyometric exercises rely on quick, dynamic movements.

The idea behind plyometrics is to maximize muscle contractions in a short period, making your muscles more powerful and efficient. The exercises involve fast, powerful movements where your muscles go through an eccentric (lengthening) phase, followed by a rapid concentric (shortening) phase. This translates into more explosive strides, better push-off power, and improved overall speed for runners.

First time I tried plyometric exercises, I had no idea they’d be so different from my regular strength training. Plyo exercises are all about speed and power unlike slow and controlled weight lifting. I remember the first time I tried box jumps—my legs felt on fire! So please expect plyo exercises to be a little bit challenging then your usual lunges and deadlifts.

Some common examples of plyo exercises include:

Skipping
Box jumps
Jumping lunges
Squat jumps
Clap push-ups
Single-leg jumps

The 3 Phases of Plyometric Training

Most plyometric exercises are broken down into three phases:

Eccentric Phase (Landing Phase): When your muscles lengthen, typically when you land from a jump or squat.
Amortization Phase (Transition Phase): This is a short, split-second moment where your muscles prepare to explode into the next movement. The quicker you move through this phase, the better.
Concentric Phase (Take-Off Phase): This is where your muscles contract and you push off explosively.

To plyo train, you must repeat this three-part cycle as fast as possible with good form.

The aim is to reduce the time you spend between the eccentric and concentric movements.

After every plyo session, you should feel like battery acid has been pumped through your veins.

Benefits of Plyometrics for Runners

Why should you, as a runner, care about plyometrics? Imagine running not just farther or faster but with a noticeable increase in power with each stride.

Plyometric training fine-tunes your muscles and tendons to produce force more effectively, helping you sprint faster, dodge obstacles, and push past your current limits

If you’re still not convinced, let’s look at some research:

A study published in the Journal of Strength and Conditioning Research found that runners who followed a 6-week plyometric routine improved their 2400m race times by about 4%. This was thanks to the increase in lower-body power and explosiveness.
Another study at the University of Montreal showed that plyo training improved running economy more than traditional weightlifting. So, if you want to make your running more efficient, plyometrics could be the answer.
Studies from the Journal of Applied Physiology show that plyometric training can increase neuromuscular efficiency, which translates to a quicker, more powerful push-off with each step.
According to research, athletes who incorporated plyometric exercises into their training experienced an increase in leg stiffness and elasticity, both of which enhance running economy and performance.
Research found that runners who added plyometrics to their training saw an improvement in both stride length and cadence.
Study found that runners who engaged in regular plyometric sessions developed stronger tendons and connective tissues, reducing strain on vulnerable areas like the knees and ankles.

I can go on and on but that’s a topic for another day. Let’s get to the practical stuff.

Getting Started with Plyometric Training

Before you jump into plyo exercises, you need a solid foundation of strength and endurance.

Take a couple of months to work on basic strength exercises like squats, lunges, planks, and push-ups to build your base.

Once you’ve got that foundation, you can add plyo exercises to your routine. Here’s a checklist to make sure you’re ready:

Basic Strength: You should be able to perform bodyweight exercises like squats, lunges, and push-ups with good form.
Proper Landing Technique: Learn to land softly on the balls of your feet, with your knees tracking over your toes.
Core Strength: A strong core is essential for maintaining good form during explosive movements.
Injury-Free: Plyo exercises are high-impact, so make sure you’re injury-free before you begin.

Proper Plyometrics Form & Technique

I can’t emphasize enough how important good form is when it comes to plyo training.

I remember rushing through a set of box jumps once, thinking speed was all that mattered. Big mistake.

I landed awkwardly, and my knees took a beating.

After that, I focused on quality over quantity—landing softly, keeping my core tight, and ensuring my knees aligned with my toes. It made all the difference. Now, every rep feels controlled and powerful, and I’m less prone to injury.

Here’s what to pay attention to when doing plyometrics:

Keep your knees behind the toes throughout the movement.
Engage your core and keep your back flat.
To generate jumping power, sink deep into your heels and absorb the impact as you sink back into the movement.
Do not compensate to perform a jump.
Don’t strike the floor with your sole. Use the balls of your feet for better shock absorb
Land softly. The less sound you make, the better. Embrace your inner ninja.

When to Add Plyometrics to Your Workout

If you’re new to plyometrics, start slow. I recommend waiting until you can run for at least 30 minutes without losing your breath and have spent at least 12 weeks building basic strength through bodyweight exercises. Once you’ve reached that point, you can start adding a 5- to 10-minute plyo circuit to your workout once a week.

Don’t overdo it—plyometrics are intense, and your muscles, joints, and tendons need time to recover. When I first started adding plyometrics to my routine, I made the mistake of jumping in with a high-intensity session. Let’s just say I could barely walk the next day.

I quickly learned that you need to ease into it. I started doing just one short plyo session a week, focusing on the basics like squat jumps and lunges.

After a few weeks, I started to feel stronger, and my recovery time improved. It was a gradual process, but now I can handle more intense sessions without feeling completely wrecked.

A trail Runner? Then check out this guide on plyometrics for trail runners.

Warming up For A Plyometric Workout

If there’s one thing I’ve learned from plyo training, it’s the importance of warming up properly. One time, I skipped my warm-up because I was in a rush. Huge mistake. My legs felt stiff, and I tweaked a muscle halfway through the workout. Since then, I make sure to spend 10 minutes warming up with light jogging and dynamic stretches.

To get started, do 5 to 10 minutes of jogging on the spot to increase your heart rate and core temperatures. Next, stretch your body dynamically, from your head to your ankles.

Pay special attention to your range of motion and release any muscle tension.

Note – To perform some plyo exercises, you’ll need a few pieces of equipment, such as a plyo box and a well-padded mat, to help with the impact.

Top 7 Plyometric Exercises For Runners

I recommend performing these exercises twice a week after a solid dynamic warmup.

Do this routine on your non-running days since explosive training requires much focused energy and effort.

Perform each exercise for 8 to 12 reps each.

Rest and repeat one more time before moving on to the rest of the routine.

To keep things challenging, change up the order of the exercises each time you do this plyometric workout.

Jump squats

It is ideal for strengthening the glutes, which can give you power on the run and reduce the risks of overuse injuries like runner’s knee and IT band syndrome.

This move also works the quads, hamstring, calves, and core muscles.

Bonus benefit, shaping your butt.

Proper form

Start with your feet turned out slightly, your toes pointing forward, your arms extended, and your back straight.

Squat down until your butt is just lower than your knees, then press up through the heels jumping off the ground as high as possible, then land softly without letting your knees fall in toward each other, then descend into the next squat.

Do 12 to 15 reps to complete one set.

Aim for two to three sets.

Burpees

The burpee is a total body conditioning exercise per excellence.

This is one of the best exercises for the core muscles, thighs, shoulder, arms, and chest—and if you only have 5 minutes of free time for plyo training, do the burpees, please.

Proper Form

Assume a feet hip-width apart stance, then bend your knees and place your hands on the floor.

Transfer all your weight into your hands, and jump your feet back to end up in a push-up position.

Then, bring your knees to your chest, assuming a low squat position, and press up and jump as high as you can with hands overhead, feet going airborne.

Clap your hands overhead or straighten your legs like air split for more challenge.

Without delay, hit the ground again to perform the next burpee.

Jumping lunge

This is one of the most running-specific exercises you can do since jumping lunges target all of your running muscles most efficiently and explosively.

Proper Form

Begin in a lunge position, weight distributed equally on both legs

Next, jump straight up into the air as high as possible, reversing the position of the legs and landing with your feet in the opposite positions, then immediately lower down into a deep lunge.

Make sure to land with a good lunge from—knees behind or in line with the toes—and to use your arms to help you jump higher.

Do three sets of 12 to 16 reps, alternating sides on each jump.

Side hops

One of the best plyometrics for runners that works all of your lower body muscles, including your hamstrings, glutes, calves, and quads—all key muscles for running and most athletic activities.

Proper Form

Start by standing on your right foot with your right knee slightly bent and your left foot up.

Next, begin hopping on the right foot as fast as you can with minimal ground contact.

Imagine that you are jumping over a set of hot coals.

Hop in one place 12 times, then hop side to side 12 times, then forward and backward for another 12 times.

Aim for two to three sets on each foot.

Make sure to keep your hips steady and nearly motionless through the exercise.

Avoid bouncing around.

Single-Leg Lateral Jumps

Along with increasing power in the legs, this plyo move improves balance.

Plus, this plyo move boosts ankle strength and stability as well as control and proprioception, which is your sense of the relative position of your body and the strength of effort employed in each movement.

For those who have ankle instability, you may use an ankle brace.

Choose the breathable one.

Like this drill? Then you gonna like this routine.

Proper Form

Stand on your right foot with your left knee slightly bent and your left foot off the ground.

Then, drop into a half squat and jump diagonally as high as you can to your left, landing in a half squat on your left foot.

Repeat, jumping diagonally while engaging the whole core to your right.

That’s one rep.

If this is too easy, do it with your eyes closed.

Aim for three sets with ten reps each.

Box Jumps

These build explosive speed, rev up your body’s ability to absorb force, and target the muscles that contract the most when running the hamstrings and glutes.

Proper Form

Pick a jumping box of challenging height or stack aerobics steps 6 to 14 inches high.

Be careful.

From the ground, squat down and jump with both feet onto the box, swinging your arms forward to generate enough momentum.

Next, jump backward off the box and land softly on the ground with knees slightly bent.

For more challenges, try with one leg.

Don’t try this without a steady posture and a nice balance.

Do 12 reps, aiming to complete three sets.

Bleacher hops

Another powerful exercise to add to your arsenal.

This one works for you on all levels.

It’s also a great cardiovascular and endurance exercise—like a hill sprint on steroids.

Proper Form

Beginner Plyometric Routine

Perfect if you’re new to plyometrics. Focus on form and smooth landings to ease your body into this explosive style of training.

Jump Rope – 2 x 30 seconds
Keeps it simple and starts conditioning your calves and Achilles tendons.
Jump squats – 2 x 10 reps each leg
Step up on a sturdy box or bench, focusing on pushing through your heel.
Bleacher hops – 2 x 6 reps
Stand with feet shoulder-width apart, jump forward with both feet, and land softly.
Box jumps – 2 x 8 reps
Jump to build strength and stability.

Intermediate Plyometric Routine

You’ve got the basics down and are ready to turn it up! This level adds more explosive movements to push your power and coordination.

Box Jumps – 3 x 8 reps
Find a box or sturdy platform about knee-height. Jump onto it, land softly, and step back down.
Jump Lunges – 3 x 8 reps each leg
Start in a lunge position, jump, and switch legs mid-air, landing in a lunge on the other side.
Depth Jumps – 3 x 6 reps
Step off a box, landing softly and immediately jumping as high as possible.
Single-Leg Hops – 3 x 10 hops each leg
Hop forward on one leg, focusing on balance and control with each hop.

Advanced Plyometric Routine

You’re ready for maximum power! These moves are intense, so prioritize control and aim for quality over quantity.

Depth Jumps to Box – 4 x 6 reps
Step off a lower box, land, and immediately jump onto a higher box.
Bounding – 4 x 30 meters
Push off forcefully with each step, covering as much ground as possible. Think of it like exaggerated running.
Plyometric Push-Ups – 4 x 8 reps
Perform a push-up, but push off the ground so your hands leave the floor slightly.
Broad Jumps – 4 x 6 reps
Jump as far forward as you can with both feet, aiming for a soft landing.

Download Your Plyometric Training Plan

Want to take this plyometric routine with you? I’ve created a Printable Plyometric Training Plan that you can easily download and keep for reference. Whether you’re just starting with plyometrics or pushing into advanced exercises, this PDF has you covered with routines for every level—beginner, intermediate, and advanced.

👉 Download the Plyometric Training Plan PDF

Feel free to print it out, bring it to your next workout, or stick it on the fridge for easy access. Each routine is broken down with reps, sets, and tips to keep you on track.

Note: Use the PDF as a progress tracker. Note down dates, sets, and any tweaks you make. This can help you look back and see how far you’ve come—which is super motivating on those tough training days.

Prevent Running Injuries with These 5 Hip-Strengthening Exercises For Runners

October 4, 2023January 6, 2015 by David Dack

If you’re on the hunt for the ultimate hip-strengthening exercises to boost your running game and keep those pesky injuries at bay, you’ve landed in the right spot!

Today, we’re diving headfirst into the world of hip strength training for runners, and trust me, it’s going to be a game-changer.

Here’s the lowdown on what’s coming your way:

We’ll break down the hip muscles so you know exactly what we’re working with.
Discover how these hip muscles play a crucial role in your running performance.
Uncover the fascinating connection between hip muscles and running injuries (yes, we’ve got some science-backed insights for you).
Get ready for the main event – the top 5 exercises that’ll have your hip strength and mobility skyrocketing.
Plus, a whole lot more to keep you informed and inspired.

Excited? Well, let’s lace up those running shoes and dive in.

Anatomy of The Hips Muscles

Your hips aren’t just there to look good in yoga pants; they’re true workhorses. Nestled in your upper legs, the hip allows you to strut your stuff, climb stairs, grab that fallen pen, or gracefully park yourself on the couch.

But here’s the real star of the show: the hip joint! It’s a nifty ball-and-socket setup, and it’s key to everyday movements.

Every time you take a stroll, conquer a staircase, reach for your dropped phone, or elegantly plop onto your favorite chair, your hip joint and its trusty muscle squad swing into action.

And guess what? We’ve got more hip intel coming your way, so stay tuned

The most important muscles of the hips include :

The Hip Flexors

The hips flexors play a vital role in the grand scheme of things. They’re like the supporting cast in your body’s blockbuster film, making sure everything runs smoothly.

And consist of five muscles:

Rectus Femoris
TFL (Tensor Fasciae Latae)
Iliacus
Psoas
Sartorius

These hip flexors are the MVPs behind knee elevation and keeping your pelvis and legs in perfect harmony during your runs.

Think of them as your body’s own mechanics for knee operations. But here’s the kicker: weak hip flexors could spell trouble, with the dreaded runners’ knee and iliotibial band syndrome lurking in the shadows

Adductors

The adductors are responsible for pulling your legs inward and orchestrating those nifty cross-body moves.

And consist of the following:

Adductor Brevis
Adductor Longus
Adductor Magnus
Pectineus
Gracilis

Think of them as your body’s graceful dance troupe, ensuring your legs move seamlessly in any direction you desire.

These performers add finesse to your legwork and contribute to the harmony of your hip movements. Without them, things might get a bit clunky on the dance floor—or, should we say, the running track?

Glutes

The Glutes are the powerhouse behind your backside and so much more!

Meet the Gluteal squad:

Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Tensor Fasciae Latae

These muscles are your body’s true all-stars, responsible for various functions, from extending your hip and moving your leg out to the side to ensuring your leg’s external rotation.

The Importance of hip Muscles While Running

Let’s dive deeper into the critical role of hip muscles while running.

Efficient and Injury-Free Running:

Whether you’re a casual jogger or a marathon enthusiast, strong and functional hips are your secret weapon. They keep you in the game, preventing those dreaded injuries.

Stabilizing Powerhouses:

These muscles aren’t just for show; they’re the guardians of your running stance. They ensure each leg is rock-solid during every step, maintaining stability in the process.

The Perils of Weak Hips:

Now, imagine weak hip flexors crashing this party. Your performance takes a nosedive, your form goes haywire, and injuries gatecrash your running journey.

Studies linking hip weakness to running injuries

There’s some compelling research highlighting the connection between hip weakness and running injuries.

Study 1: Hip Rotation and Iliotibial Band Syndrome

This study, published in the Journal of Orthopedic & Sports Physical Therapy, unveils a crucial link. It suggests that when hip rotation and inward collapse occur excessively during the gait cycle, the risk of Iliotibial Band Syndrome shoots up.

Study 2: Weak Hip Muscles and Lower Extremity Injuries

In another study featured in the Clinical Journal of Sports Medicine, the evidence becomes even more compelling. It draws a strong association between weak hip muscles, including the abductors, adductors, and flexors, and a range of overuse injuries in the lower extremities.

Study 3: Runners’ Knee and Weak Hip Muscles

The Clinical Journal of Sports Medicine presents evidence that links overuse injuries like Runners’ Knee to weaker hip muscles. Specifically, the hip abductor, adductor, and flexor muscles were weaker in individuals with these injuries compared to a control group. This underscores how critical strong hips are in preventing injuries like Runners’ Knee.

Study 4: Pelvic Instability and Runner’s Knee

Another study published in Medicine & Science in Exercise & Sports delves into pelvic stability and its role in Runner’s Knee among women. It was discovered that women who developed Runner’s Knee exhibited greater pelvic instability in their gait compared to those who remained injury-free. This insight highlights the significance of hip and pelvic stability for injury prevention.

Study 5: Hip Strength Training for Iliotibial Band Syndrome

The study by Frederickson et al. focused on 24 distance runners dealing with Iliotibial Band Syndrome, a common issue among runners. They examined the hip abductor strength in the injured limb compared to the healthy leg and a control group.

Notably, they found a 2 percent strength deficit in the Gluteus medius of the injured limb. However, after undergoing a six-week strength training program, 22 out of 24 injured runners were able to return to training with minimal or no symptoms. It underscores the potential of targeted hip strength training in rehabilitating running injuries.

The Evidence is Overwhelming!

It’s clear that hip strengthening exercises should be a priority for every runner to prevent injuries and enhance performance. Ignoring hip strength can lead to a host of problems that no runner wants to deal with.

The great news is that there’s a wide array of effective hip-strengthening exercises available. These exercises are a proactive approach to injury prevention and overall improved running performance.

By dedicating time to strengthening your hip muscles, you’re investing in your long-term running success.

Remember, once your hip strength is improved, you’re not only less likely to experience pain and injuries, but you’ll also find your running form and efficiency improving.

5 Hip Strengthening Exercises For Runners

Consistency is key when it comes to strengthening your hip muscles. Starting with one set of 8 reps and gradually progressing to three to four sets of 12 to 15 reps is an excellent approach.

It allows your body to adapt and grow stronger over time, reducing the risk of injury and improving your running performance.

Remember, patience and persistence pay off when it comes to fitness and strength training. Keep up the good work, and you’ll undoubtedly notice significant improvements in your hip strength and overall running abilities in just a few weeks

Hip Strengthening Exercise – 1. Single-Leg Bridge

Targeted Muscles: Glutes, Lower back, Calves, Quads, and Hamstrings.

Proper Form

Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides.

Then, lift your hips, engage your thighs, and squeeze your glutes.

Next, raise your right leg in the air as straight as possible, keeping the foot flexed, and extend it while raising your lower back and butt.

Lift your hip as high as possible by engaging your abs and pressing down through the left heel.

Hold the position for 5 to 10 seconds; lower your hips to lightly touch the ground, then switch legs.

Number of sets: Three to four sets

Number of Repetitions: 8 to 12 reps.

Hip Strengthening Exercise 2. Donkey Kicks

Targeted muscles: All three butt muscles — gluteus maximus, gluteus medius, and gluteus minimus, plus the lower back

Proper Form

Get on all fours, with your hands directly under your shoulders and knees under the hips, wrists aligned under your shoulders.

Next, draw your abdominals in you gradually lift your leg behind you until it’s almost parallel to the floor, with knee bent and foot flexed.

Hold the position and pulsate your flexed foot toward the ceiling by engaging and squeezing your glutes.

Keep the motion small and controlled with the muscle doing most of the work.

Focus on the muscle, and avoid using momentum.

And make sure to keep your back straight and spine in a neutral position.

Last up, return to the starting position to complete one rep.

Number of sets: Two to three sets

Number of Repetitions: 12 to 15 reps

Hip Strengthening Exercise 3. Side-Lying Hip Abduction

Targeted muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Tensor Fascia Lata.

Proper Form

Lie down on your side on the floor or the mat.

Make sure your hips and feet are stacked in a neutral position—Meaning the right hip is directly over the left hip (or the other way around).

And keep your body in a straight line from ankles to head.

Next, place your lower hand on the floor in front for support, and your upper hand resting upon your upper hip.

Keep your pelvis in a neutral position.

Engage your core muscles to support the spine.

Then, exhale and extend and raise your top leg off the lower while keeping the knee straight and your foot in a neutral position.

No hip rolling—forward or back—is allowed.

Raise the top leg as high as possible.

Inhale and slowly return the leg to the starting position in a slow and controlled manner.

After finishing the set, roll over and repeat on the other side.

Number of sets: Two to three sets

Number of Repetitions: 8 to 10 reps

Hip Strengthening Exercise 4. Bird Dog Hip Strengthening Exercise

Targeted Muscles: Glutes, Lower Back Muscles, and Rectus Abdominis Muscle.

Proper Form

Get down on all fours on your hands and knees with palms flat on the floor and shoulder-width apart, with knees directly under the hips and hands beneath the shoulders.

Make sure to keep your lower back and abdomen in a neutral position.

Next, engage your core to keep a good balance; raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.

Hold the position for 3 to 5 seconds, return to the starting position, and repeat.

Number of sets: Two to three sets.

Number of reps: 6 to 8 reps.

Hip Strengthening Exercise 5. Single-Leg Deadlift

Muscle engaged: Glutes, Hamstrings, Spinal Erectors, and Abs

Proper Form

Stand on your left leg with your right leg behind you and in the air.

Then, while keeping your shoulders back and back straight throughout the movement, hinge forward at the waist and raise the right leg behind you, then reach your hands toward the ground.

Last up, come back to the starting position by engaging your glutes and hamstring of the left leg.

For more challenges, use weight or a medicine ball for added resistance.

Number of sets: Three to four sets

Number of reps: 10 to 12.

Here are more strength exercises for runners.

Bonus Hip Strength Exercises For Runners

Seated hip Flexion

This simple move activates the hip flexor past a 90-degree angle to condition the muscles throughout their range of motion.

Additional resource – Running Vs. Strength training

Proper Form

Begin by sitting on a chair with good posture.

Make sure your feet are flat on the floor, core engaged, and back flat.

Next, while bending your right knee to about a 90-degree angle, raise it toward your chest without letting your thigh roll in or out or leaning back, pause, then slowly lower it to start position.

Perform three sets of 10 to 12 reps on each side.

Add weights for more challenges.

Lunges

Another fantastic move for strengthening the hip muscles as well as the lower body.

To make the most out of lunges, make sure to include different variations of this standard lunge, including static, backward, and plyo versions.

Proper Form

Begin in standing position, feet just slightly apart, looking straight ahead with back flat and core engaged.

Next, place your hands on your hips, then take a giant step forward with your right foot.

Make sure your hips are hanging straight on either side of your body.

Then, once you ensure heel contact with the floor, bend the right knee over the ankle while bending the left toward the ground.

Last up, press back into the starting position, pushing off the ground with your leading foot.

Changes sides to complete one rep.

Skater Squats

This is one of my favorite squat variations, focusing specifically on the hips instead of every muscle in the lower body.

Proper Form

Begin by performing a mini-squat, bending from the hips and knee and lowering your butt toward the floor while keeping your chest lifted and back flat, then transition your weight to the right side and lift the left leg slightly off the floor, toes pointed ahead.

This is your starting position.

Next, slowly squat by pushing your hips and butt backward.

Keep squatting until your right knee is bent to a 90-degree angle, if possible.

Perform 10 to 12 reps on each side to complete one set.

Shoot for three sets.

Clamshell

You’ll often find this move on most lower body rehabilitation programs, the reason being it works.

Not only does it strengthen your hips and glutes, but it also stabilizes your pelvis muscles and helps soothe tightness in the lower back, which is key for injury-free training.

Proper form

Begin by laying on the mat on your side, hips stable, heels together, and legs stacked up on top of each other.

Your shoulders, hips, and heels should form a straight line.

If it’s uncomfortable to lay in this position, lie with your back against a couch.

Next, open your top knee so that it points at the ceiling.

Keep your feet stacked together and allow for no rolling backward throughout the movement.

Raise the top knee as far as possible without rotating your hip or lifting your bottom knee off the floor, then pause for a moment.

To complete one rep, close the leg.

Perform 16 to 20 on each side to finish one set.

Shoot for three sets.

For more resistance, wrap a resistance band around your lower thighs.

Standing hip flexion

Another excellent move for isolating the hip flexors while improving muscle control and balance.

The movement is easy to perform but provides the lower body a good workout.

Proper Form

Begin by assuming an athletic position, back straight, core engaged, and feet hip-width distance apart.

Next, while keeping your left foot planted in the ground, raise your right leg off the ground so that you form a 90-degree angle at the hip.

Then, hold for a count of five to ten, then slowly lower the leg.

Switch sides to complete one rep.

Perform five reps to complete one set.

For more challenges, use weight or slowly flex your hip forward.

Additional resource – Clamshells for runners

Hip Strengthening Exercises For Runners – The Conclusion

There you have it!

The above hip strengthening exercises should make a huge part of your resistance training if you’re serious about improving performance and preventing injury.

Whatever you do, make sure to stay within your fitness level the entire time. Doing regular exercises to strengthen your hips is a good thing, but overdoing it is not the way to go.

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

In the meantime, thank you for reading my post.

Keep Running Strong

David D.

How to Increase Running Stamina For Beginners – 12 Ways

November 18, 2024November 28, 2014 by David Dack

Looking for the best advice on how to increase running stamina for beginners? Then you’ve come to the right place.

Here’s the truth. Improving running endurance isn’t the easiest thing in the world. It requires a lot of effort, sweat, time, and miles on the road.

But, with the right training strategy and mindset, you can build your running stamina over a relatively short period without risking injury or burnout.

Let’s delve into how.

How to Increase Running Stamina For Beginners

Without further ado, here are 12 best strategies for building running endurance. Put them following into practice and you’ll, sooner than later, get fitter and stronger without getting hurt.

*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.

1. Gradual Progress

The key to building running stamina without risking injury and/or burnout is to “train smart.”

What does that mean?

Smart training involves gradually increasing mileage and speed while being consistent over the long haul.

It’s the gradual adaptation rule at work.

The gradual adaptation rule is a universal principle.

And it applies to all runners, whether the beginner trying to make it around the block for the first time or the 2:30 marathon junkie prepping for their next race.

You need to adopt the gradual adaptation rule whenever you’re exercising—not just when running.

In fact, once you fully internalized the mindset, you’ll be on your way to success, regardless of the goal you’ve set for yourself.

Here’s how many miles to run per week.

2. Run-Walk

This is for you beginners out there.

You have to be extremely careful if you’re starting out. This is my best advice on how to increase running stamina for beginners.

If you’re a complete running newbie and are serious about warding off injury and/or overtraining, then start on the right foot.

The best way is to opt for the run/walk method.

Here’s how:

Start with a 10-minute brisk walk, then alternate 30 seconds of easy paced jogs and 30 seconds to one full minute of walks.

As you get fitter, run for longer and take less and less recovery.

Keep doing this until you can run for at least 25 to 30 minutes straight without much huffing and puffing.

3. Add a Long Run

Once you’ve built enough stamina, add distance to your runs, especially your longest run of the week.

Why are long runs so vital?

Simple.

These strengthen the heart, flush waste from tired muscles, improve running form, etc.

I can go on and on, but you get the picture.

For the full guide to the Long Run, check this post.

How do you fit a long run into an existing running program?

Make sure at least 25 to 30 percent of your weekly mileage is devoted to the long run.

The exact percentage will depend on your overall mileage, training goals, and fitness level.

If you hate long runs, then this post is the exact thing you need to help you overcome that feeling.

Sample Workout

On your next long run, stick to a comfortable, consistent pace for at least 50 to 70 minutes.

As you get stronger, aim to increase your long run duration by no more than 5 minutes from one week to the next.

Gradually extending distance gradually helps you drastically reduce your risk of injury and/or overtraining.

Whatever you do, make sure your long runs are carried out at a comfortable pace that would allow you to run and carry on a conversation at the same time.

If you push the pace too much, you’ll end up hurting yourself, and that’s not the purpose of training.

4. Tempo Runs

Tempo runs have one main purpose: they help you improve your lactate threshold level.

This is the level of exertion at which lactic acid starts accumulating in the muscles.

The better your threshold pace, the further and faster you can run.

The Ideal Tempo Pace

During tempo runs, your running effort should feel difficult enough, but not so hard that you can’t sustain your pace.

That pace is slightly slower than your 10K race pace.

Sample Workouts

Variation I

After a 10-minute warm-up running at an easy pace, run the next three to four miles at tempo pace.

Finish it off by cooling down with a 5-minute slow jog.

Variation II

To spice up your long runs and make them more challenging, do a negative split run.

Here’s how.

Run the first portion of your long run at a comfortable pace.

Once you reach the midway point, gradually pick up your pace until you’re running the last three to four miles at tempo pace.

When you’re done, cool down with a 10-minute effortless jog.

5. Interval Running

Interval training does more than just improve speed and power.

It’s also an excellent tool for boosting athletic endurance and stamina.

The Structure of an Interval Run

Interval training is one of the most frequently referenced training trends.

According to experts, the method is hailed as the closest thing to a miracle when it comes to achieving optimum fitness.

Interval training uses quick bouts of intense exercise to boost endurance and stamina.

The length and intensity of each interval depend more than anything on your fitness level and training goals.

Beginner runners should start with shorter sprints at a moderate effort, while competitive athletes can tailor an interval workout to meet their specific racing goals.

Intervals extremely effective when it’s combined with traditional running training (think easy runs, tempo runs, and long runs).

Where to Do Them

You can perform an interval training workout on any smooth flat surface.

If that suits your established running loop it’s fine, but a trail is out of the question.

Here’s how to proceed with your next interval run.

Head to your local track.

Start your workout with a proper warm-up.

Jog slowly for 5 to 10 minutes to get your body ready, then sprint at 85 to 95% of your maximum effort for 30 seconds. Jog for one minute to recover.

Repeat this cycle six to eight times, then finish with a cool-down. Jog slowly for 5 minutes and then stretching.

Variation I

Go to a flat surface running area and complete a thorough 10-minute warm up.

Then do 8 to 10 200m sprints at your maximum speed.

Walk or jog as recovery for at least 30 seconds to one minute between each rep.

Finish the workout with a cool down.

Variation II

If you want a greater challenge, perform Workout I but do it on a hilly route.

Ideally, aim for a hill with a 6 to 8 percent grade that should take you 20 to 30 seconds to reach its pinnacle at top speed.

Additional resource – How to run a faster mile

6. Perform Yasso 800s

Doing Yasso 800s is a simple method for increasing stamina, especially if you’re planning on tackling a marathon.

So, what do these consist of?

In essence, they’re hard 800-meter run intervals interspersed with jogging recoveries lasting one minute or longer.

Where

Unless you have a good way of gauging speed and distance, perform this workout solely on a track or a treadmill.

This is so you can measure the 800-meter distance (roughly two laps around a standard track.)

Sample Workout

After a 10-minute thorough warm-up, run 800 meters at a challenging pace. This can be a tempo pace.

Jog for one to two minutes to recover, then repeat.

If you’re a beginner, do no more than four sets per session.

Add more as you get stronger and more fit.

Remember to stay within your fitness level the entire time.

7. Cross Train To Increase
Running Endurance

To become a good runner, you’re going to have to run a lot.

In fact, you’ll have to follow a well-rounded program that includes all kinds of runs: long runs, intervals, speed work, hill work, fartleks and recovery runs.

But running will only take you so far.

You also need a comprehensive cross-training program to back up your road miles.

Here are four activities to consider:

Swimming: Swimming is one of the best total body endurance and strength workouts you can do. Get the most out of it by using proper technique and doing interval swims. Swimming is also ideal when you’re recovering from an injury.
Biking: Whether you prefer road biking or mountain biking (my favorite), make safety a priority. Approach your biking the same way you approach running—do long weekend bikes, interval bike workouts, hill rides and recovery rides.
Strength Training: This type of training strengthens the bones, ligaments, tendons, and muscles, and that means increased performance and less chance of injury. Do plenty of total body exercises, including squats, deadlifts, and pull-ups.
CrossFit: This crazy fitness philosophy is all about non-specificity. It improves all elements of fitness, including cardio, endurance, strength, speed, agility, flexibility — you name it.

8. Weightlifting

If you’re an avid reader of my blog (you are, right?) then you know I’m a strong advocate of weight lifting for runners.

As a matter of fact, I believe it’s the best complement to your outdoor workouts.

How does weight lifting boost endurance?

It’s quite simple.

A regular routine helps you strengthen key running muscles, tendons, ligaments, and bones.

This helps you improve running efficiency and total body endurance.

The Training Guidelines You Need

What follows are some useful weight lifting strategies for making the most out of your gym time.

Go Compound

First, do plenty of compound moves.

These consist of total body moves like squats, deadlifts, push-ups, and step-ups that recruit a lot of muscles.

Compound exercises improve strength better than classic isolation exercises, like bicep curls, leg extensions, and calf raises.

When performing these compound movements, allow yourself at least 30 to 60 seconds of rest between each exercise.

Lift Fast and Intense

For a more intense workout, lift weights at an extremely fast pace.

This will help you add an element of endurance training to your strength workouts.

Combine Em

Try mixing and matching aerobic exercises and strength training.

One example is doing 400-meter runs at a challenging pace, then working out with a dumbbell, or Kettlebell, or doing bodyweight exercises.

Sample Workout

After a thorough warm-up, perform 12 to 16 reps of the following exercises with a challenging weight.

Take one minute of rest between each set.

Deadlift
Barbell Rows
Back Squats
Walking Lunges
Thrusters

Additional Resource – Is Walking 10000 Steps daily good for you?

9. Embrace Plyometrics To Increase
Running Stamina

After a few months of strength and interval training, you’re ready for some more action, and plyometric exercises are just the ticket.

What are they and how can they help you become a better runner?

Plyometric training is all about doing explosive movements.

It can help you become a better runner by improving your running form efficiency.

Being more explosive benefits runners for many reasons.

Once you start becoming more explosive, your entire body will start moving faster without you putting in any additional effort.

Science backs this up.

Check out these two studies.

Sample Workout

After a thorough dynamic warm-up, do 45 seconds to a minute of any of the following exercises

Burpees
Box Jumps
Squat jumps
Jump knee tucks
One leg hops (30 seconds on each leg).

Rest for one minute, then repeat the cycle two to three times.

10. CrossFit Training

Still looking for more endurance-building strategies? Give CrossFit (CF) a try.

CF is a diversified training program designed to improve all facets of fitness.

These include speed, strength, agility, endurance, coordination, and stamina.

CrossFit is commonly referred to as functional fitness.

This is achieved through the use of bodyweight training, plyo exercises, Olympic weightlifting, gymnastics rings, sled pushes, Kettlebell exercises, interval-style cardio workouts, and much more.

I enjoy doing CF, and still do WODs (Workout Of the Day) at least a couple of times a week.

A standard WOD might include sprinting, rope climbs, power cleans (an Olympic weightlifting move), and slamming a medicine ball against the floor or a wall.

Sample Workout

Here’s a beginner-friendly WOD called the Cindy (CrossFit workouts have universally-used names).

In a 20-minute period, do as many reps as possible of the following circuit: 5 Pull-ups -> 10 Push-ups -> 15 Squats

11. Don’t Forget Recovery

I hate to break it to you, but running every day won’t turn you into the fastest and strongest runner alive.

Rather, doing helps you achieve nothing but run your body into the ground. And you don’t want that.

This might sound like a counterintuitive, thing to do, but taking time to rest is essential.

In fact, the right recovery strategy is as important as the training itself.

Downtime is when your body bounces back from the training load it’s just endured, and rebuilds and repairs damaged muscle tissue.

Skimp on recovery, and you’ll be putting a large dent in your fitness progress.

That I can promise.

Action steps

Give your body enough time to fully recover and recuperate.

Take a reload week every third or fourth week of intense training.

During this week, you reduce your mileage by 40 to 50 percent.

Even if you’re not doing intensive training, a reload week is a must.

You should also do a recovery run following a hard session.

At the very least give yourself a light week either when training hard for an extended period or upon noticing early warning signs of overtraining.

These signs include an elevated heart rate, chronic fatigue, persistent soreness, and insomnia.

12. Be Consistent

In the end, consistency and patience are the names of the game.

The workouts and training guidelines suggested here are some of the best, but nothing happens if you’re not consistent.

As with anything else in life, practice makes perfect.

There’s no way around it.

Don’t expect to improve your running endurance if you only lace up your running shoes twice a week.

Action Step

Here are some of the things you need to achieve staggering training consistency:

Turn your running program into a habit. Here’s your complete guide.
Pair up with a training buddy.
Change up your running program. Here’s your complete guide.
Join a running club.
Try running twice a day.

The Conclusion

That’s all you need to know about how to increase running endurance, both for the short run and the long run, literally and figuratively.

Feel free to leave your comments below, or send me your questions and suggestions.

Thanks for reading my post.

Cheers.

How To Breathe While Running

April 11, 2025November 12, 2014 by David Dack

Ever felt out of breath while running? Trust me, every runner’s been there.

I’ve been there too.

I used to think that running was all about how fast I could go or how far I could push myself.

But over time, I learned that breathing is as important as pace, form, or even endurance.

“”Intentional breathwork during running optimizes oxygen delivery, regulates nervous system activity, and enhances endurance by reducing unnecessary muscular tension and energy waste, strengthening your running abilities over time,”” says Dr. Justine Luchini of Thirdzy.

Let’s dive into why breathing right makes a huge difference, and I’ll share the tips that really helped me out.

So whether you’re just starting or a seasoned runner looking to refine your technique, this guide will help you take your running and breathing to the next level!

Go Conversational

The easiest way to keep breathing steady? Start at a pace that actually feels good.

For new runners, I recommend a ‘conversational pace,’ where you can chat comfortably without gasping for air

Think of it like chatting with a friend or reciting something simple—like the Pledge of Allegiance—while running. You’re in the right zone if you can talk without struggling to breathe.

When I first started, I’d go all out every run and end up gasping within minutes—definitely not fun .

But running became more fun once I started paying attention to my pace and trying to find my rhythm.

It wasn’t until I slowed down and found my rhythm that running became more fun and sustainable. By pacing my properly, I was able to keep my breathing under control. That’s a good thing if you ask me.

Let’s unpack this more.

Beginners – Slow Down

If you’re new to running, it’s normal to feel out of breath during your runs. Many beginners feel they’re out of shape if they get winded quickly, but it’s often just a matter of pacing.

Here’s the truth.

Starting out too fast is a classic beginner mistake—I made it plenty of times myself.” I’d try to match the pace of more experienced runners, and before I knew it, I was struggling for air.

The good news? Breathing gets easier as your endurance improves. The key is to start slow and build up gradually.

In the beginning, keep your runs easy and conversational. Don’t worry about speed or distance—focus on maintaining a pace that allows you to breathe comfortably. As your fitness improves, you’ll naturally be able to run faster and farther without feeling breathless.

Feeling breathless too soon? Try a mix of running and walking until you find a rhythm.. Start with a routine, like 1 minute running followed by 1 minute walking. Gradually increase the running intervals as your endurance builds.

Deep Breathing While Running

One of the best ways to improve your breathing while running is to practice deep breathing.

Most of us take shallow breaths day-to-day, but that won’t work while running.

You need to take deeper breaths to maximize your lung capacity and deliver more oxygen to your muscles.

Deep, or diaphragmatic, breathing lets you fully engage your lungs and take in more oxygen.

When you breathe deeply, you give your muscles the oxygen they need to keep working efficiently. It also helps you stay relaxed and prevent side stitches or muscle cramps.

Science agrees. A study in the Journal of Strength and Conditioning Research found that diaphragmatic breathing improves endurance performance by enhancing oxygen efficiency and reducing respiratory fatigue. It’s also been linked to better core engagement, which can reduce strain on the back and improve posture during long runs.

When I first started practicing deep breathing, I noticed that it made my runs easier—especially on longer distances. I felt more in control of my breathing, and my body stayed more relaxed.

Here’s how to do it:

Inhale deeply through your nose, letting your belly expand (not just your chest). This helps your diaphragm pull more air into your lungs.
Exhale fully through your mouth, letting your belly contract. This pushes out all the carbon dioxide, making room for more oxygen on your next breath.

To build this habit, I’d recommend practicing it while you’re sitting or lying down whilst you have access to clean air & a full breath.. This helps you get used to breathing deeply from your belly. Incorporate it into your runs once you’ve got the hang of it.

Synchronized Breathing

Once I felt comfortable with deep breathing, I tried rhythmic breathing. The 3:2 ratio—inhale for three steps, exhale for two—sounded easy enough, but it took some practice!

Well, it took some practice! But after a few runs, I found my rhythm. It became a meditation for me, helping me stay focused and calm, especially on long, steady runs.

Let me explain what is it all about.

Rhythmic breathing, or matching breaths to foot strikes, may sound tricky, but once you get the hang of it, it can make a big difference.

This method also has to offer and you don’t have to take my word for it.

According to the Journal of Applied Physiology, rhythmic breathing patterns can help runners optimize oxygen uptake and manage the demands of distance running. A 3:2 pattern (inhale for three steps, exhale for two) has been shown to work well for longer runs, as it provides a steady oxygen flow and helps keep you at a sustainable pace. (source)

If you’re just getting into this, try a 3:2 pattern; it’s a solid starting point. This means you inhale for three foot strikes (RIGHT-LEFT-RIGHT) and exhale for two foot strikes (LEFT-RIGHT). This pattern helps balance your breath and reduces the strain on your diaphragm.

Over time, as you become more experienced, you can adjust the pattern based on your pace. For example, if you’re running faster, you might switch to a 2:2 pattern (inhale for two foot strikes, exhale for two). And during all-out sprints, you can even go to a 1:1 pattern, inhaling and exhaling with every footstrike.

Nose vs. Mouth Breathing: Which is Better?

Wondering if you should stick to nose breathing or mouth breathing? It depends on your pace and what feels comfortable.

I know this can be confusing. I used to think I had to breathe through my nose all the time, but that just wasn’t cutting it once I started picking up the pace.

For starters, let’s not diss nasal breathing. A study published in the International Journal of Exercise Science found that nasal breathing during moderate-intensity exercise can improve oxygen exchange efficiency. It also lowers the risk of over-breathing, helping runners maintain a comfortable pace, especially during longer runs. (source)

Now, I’ve found a balance that works for me: on easy runs, I’ll stick to nose breathing, but once the intensity ramps up, I breathe in through my nose and mouth. This allows for deeper breaths and warms the air, while exhaling through the mouth helps you eliminate carbon dioxide more efficiently.

During faster runs or races, I keep my mouth slightly open (the “dead fish” look) to allow for easier airflow. It might look funny, but it works!

Whatever you do, don’t stress about whether you’re breathing through your nose or mouth

Breathing in the Cold

Running in cold weather brings its own breathing challenges. Cold air can irritate your lungs and make it harder to breathe.

One way to minimize this is to focus on nose breathing as much as possible. Your nose helps warm and humidify the air before it enters your lungs, reducing irritation.

However, when your pace picks up or the air is especially cold, you may need to breathe through your mouth. A scarf or buff over your mouth can warm the air before it reaches your lungs—a lifesaver for me during one cold winter training session!

In especially chilly weather, consider covering your mouth with a neck gaiter or scarf to help trap warmth and moisture. Start with a slower pace to let your body adjust, and ease into a comfortable breathing rhythm as you warm up.

For more on how to breathe while running in the cold season, check out the following article.

High-Altitude Runs

At higher altitudes, oxygen levels are lower, which means you may feel out of breath more quickly. To adapt, focus on taking slower, deeper breaths to maximize each inhale. Diaphragmatic breathing (or “belly breathing”) is particularly helpful here, as it allows you to take in more oxygen with each breath and reduce the feeling of breathlessness.

Start your high-altitude runs at a lighter intensity to allow your body time to adjust. Breathe in deeply through your nose, filling your belly, and exhale slowly through your mouth to regulate oxygen intake.

What’s more?

If you’re new to altitude, give your body time to acclimate by taking frequent breaks and sticking to a comfortable pace. Diaphragmatic breathing—focusing on deep breaths that expand your abdomen—can also help increase oxygen intake.

The Conclusion

Bottom line? Breathing might seem basic, but when it comes to running, it’s your secret weapon

Start by controlling your pace, practice synchronized and deep breathing, and don’t be afraid to experiment with different techniques as you become more experienced.

If you have any questions or need more tips, feel free to comment below—I’m here to help. Until next time, keep running strong!

Top 11 Weight Loss Rules For Runners

March 16, 2023November 12, 2014 by David Dack

Most people take up running for mainly one reason: To Lose Weight. Truth be told…that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.

Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe for success.

In fact, unwanted weight gain can happen despite regular training, and I know many of a consistent runner still struggling with their weight. I can’t deny that… No one can… With that said, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.

Weight Loss Rules For Runners

As a result, here are 9 rules for maximum weight loss for runners.

1. Just Do it

It’s simple as it sounds. You just need to do it. But that does not mean that’s going to be easy. Simple does not always mean easy. As a beginner, you need to slowly introduce the habit of running into your life. Don’t worry about mileage nor calorie burn. All you need to concern yourself with is trying to get fit without getting hurt.

That’s the motto you need to keep in mind. Enter The Run-Walk Method Start off with the walk-run-walk method. If you are overweight and/or out-of-shape, begin your running journey by mixing slow running intervals—30 seconds for the seek of the argument—with sets of walking period of no more than a minute. As you get fitter, aim to increase the time you spend running while taking less and less for recovery.

Want more? Check my posts: The 8-Week Beginner Runner Program & Absolute Beginners’ Guide To Running. The good news is that, on average, and in less than 8 weeks, you’ll be able to run for at least 30 minutes without much huffing and puffing.

Nonetheless, once you are passed that mark, your body, being the amazing and smart machine it is, will eventually adapt and get used to that level of stimulus. This means that you won’t be burning as many calories as before. This is what’s known as plateau territory And once that happens, you’d need to up the ante by doing interval training to break through the plateau.

Note – Here’s your guide to calories burned running one mile.

2. Pass the Plateau

Plateaus are part and parcel of any training process. Running for burning belly fat is no exception. That’s why you need to get ready for them and know exactly what to do to get pass them.

Do Intervals Intervals are ideal for shedding belly fat, and boosting metabolism. They are challenging and will increase the amount of oxygen you use to perform and recover, leading to a greater calorie burn.

For me, getting on the interval training track was a big game changer. Not only did interval training help me shed those extra pounds

I was struggling with for some time, but also improved my running on all levels.

If you have never tried intervals before, then don’t be swayed by their power. Instead, be careful and take it gradually. As a beginner, start off your interval run by doing sprints at 70 to 80 percent of your maximum effort for no more than 30-second, then jog for one full minute for recovery. Repeat the cycle 8 to 10 times and end the session with a cool-down.

3. Set Realistic Goals

Once you know your daily calorie needs, it’s time to set goals.

Not any goals though. Your goals have to be realistic. Otherwise, you’ll be setting yourself up for failure.

Losing weight while running is going to take you a while. Many runners, especially enthusiastic beginners, fall into the trap of setting a stereotypical goal weight, regardless of their fitness level, lifestyle, and body type.

Here’s the truth. Everybody and every BODY is unique, and your ideal weight for optimum energy, performance, and health might not be what society says it should.

Since roughly 3500 calories is needed to shed a pound of weight, it’s likely that you’ll drop no more than a couple of pounds per week.

Instead of setting unrealistic goals, go for achievable goals. Aim to lose no more than two pounds a week. As weight can fluctuate on a daily basis, it might also be helpful to expand beyond the scale and overall weight to also include goal body fat and a few body measurements to keep motivated and objective on your journey.”

4. Know your Calorie Needs

When it comes to it, weight loss is a matter of doing your math.

Weight loss is a numbers’ game, really.

To lose weight while running, you have to burn more calories than you are taking in; that’s why you must know how many you need in the first place. Here comes the Basal Metabolic Rate (BMR).

Calculate Your BMR The basal metabolic rate (BMR) a rough estimate to set your basic energy needs and describes the number of calories you would need to keep your organs and body ticking each day if you did nothing but sleep for 24 hours.

Here are two resources to help you calculate BMR without much hassle:

Link One

Link Two T

o shed the pounds, you must reduce your total caloric intake, whether by burning calories through running or following sound diet practices.

The best way is to do both for maximum results. As a general guideline, to stay on the safe, healthy side, aim to cut no more than 200 to 300 calories per day. The progressive approach always works way better.

5. Set Good Weight Loss Goals

Goals are the specific markers you need to keep your fat loss resolution going strong.

They provide you with clarity, a sense of direction, and will help propel you forward, especially when you feel that all the odds are stacked against you. Henceforth, make sure to write and rewrite them on a daily basis.

Your goals should be challenging, but they also must be realistic. That’s why I always run my goals though a reality check. And you should be doing the same. As a result, before you set that substantial weight loss running goal, ask yourself (and be honest) whether it’s actually achievable. Believe me, it pays, both for the short and long term, to have the right fitness goals.

Additional Source – Does Running Burn Belly Fat?

6. Do Your Own Thing

Don’t fall into the trap of setting a common weight loss goal.

The truth is, we are not the same. I’m different. You are different. Everybody is different. What works the best for me regarding optimal health, energy and performance may not be the same of what works the best for you. That’s why you need to set your own goals.

Have a say in your life. Don’t let society dictate what’s best for you. And keep mind that skinny is not always good, even if it looks good.

Add a Deadline Also, put a time limit on your goals. The sense of timing adds urgency to your goals, making their achievement more likely. A major reason why most don’t make it down the road is the lack of a sense of urgency, a symptom of overthinking the process and not taking action. Classic case of paralysis by analysis.

7. Stay Fueled

To run your best, you need to stay well fueled. But that’s no invitation to overeat. You just need to opt for the right foods that can help you perform your best while shedding the extra pounds for good.

In other words, eating should be about fueling you up, not filling you up, period. Opt for a breakfast that’s high in protein, healthy fat foods like low-fat yogurt, oatmeal and especially eggs (they are my favorite!).

Make sure also to eat plenty of vegetables, nuts and limit your intake of fruits—they score high on fructose, a form of sugar that can lead to weight gain. Steer clear of fat-free processed foods, which often score low on nutrients and high on chemicals. If you want more, maybe you need a radical lifestyle change.

For that case… Try The Paleo Lifestyle Something that worked like a miracle for me is following the Paleo diet ( I know it’s more than a diet ;-). This eating philosophy has helped clean my act when it comes to the everyday diet decision I make.

So it didn’t just help lose weight, it also helped me eat much healthier and develop and maintain healthy eating habits—the cornerstone of optimal nutrition. And most people who tried it have reached similar conclusions. You just need to give your body time to adjust to it. That’s the hardest part.

Additional link – Slow running vs fast running for weight loss

8. Go Long

Among more than 120,000 runners, the ones logging the greatest amount of weekly mileage were the leanest, according to the National Runners Health Study.

Hence, if you are serious about getting into the best shape of your life—look and endurance wise—aim to extend your weekly mileage.

It’s no secret. The more miles you log in, the more calories you are going to burn off. As a general guideline, an average person burns off about 100 calories per mile while running. As a result, if you opt for a 7-miler run, you’ll burn roughly 700 calories. It’s simple math. Just don’t freak out. You don’t need to opt for long runs every day of the week. In fact, just one long run a week, preferably on the weekend, can help you get the max calories burning benefits.

Any run that’s more than 45 minute can be considered a long run. Nonetheless, this rule is not written in stone. That’s why the exact duration varies from one person to the next.

That’s why you ought to find what works the best for you and build on that. I know this goes against what I said earlier about the power of intervals, but you still need long runs—at least one per week—for a balanced running program.

Additional resource – Here’s how long does it take to lose 100 pounds.

9.Keep a Journal

You cannot improve on what you can’t measure. This quote is one of my favorite management quotes. It also works very well for managing your calorie intake.

One of the best ways to prevent mindless eating and stealth calories intake is to keep track in a journal of everything you’re putting in your mouth.

Doing so might sound tedious, but it pays off. Believe me.

Plenty of studies found that people how monitor their food intake via a food journal lose more weight and keep it off for longer than those who don’t take notes.

A recent study conducted by the National Institute of Health reported that subjects doubled their weight loss when they logged their food intake regularly.

Keeping track of your daily diet choices and reviewing it regularly will help you see and get a bird’s view of where your diet needs improvement.

When you see how that donut or bag of cookies adds to your daily caloric intake, it might be easier to eliminate.

Assessing these details on a regular basis will help glean vital information about your habits and what needs changing. It will also highlight ways you can make healthier choices.

Start by logging everything you eat for at least one month, making sure to keep tabs on important details such as macro breakdown, calorie intake, timing of the meal, etc.

Additional Resource – Here’s how to run faster

10. Add Strength Training

Strength training will not only help you build a leaner and stronger body, but it’ll also help you become a better runner.

In fact, athletes who strength train regularly—two to three times per week—increased their leg strength and boosted their endurance, which is vital for weight loss and top performance, according to study published in The Journal of Strength and Conditioning Research. That’s why you ought to supplement your road work with a proper strength training program.

Additional resource – How to measure body fat percentages

11. Be Patient

If you are anything like me, high expectations and short-term thinking is deeply ingrained within the way you think about the world and how things “ought” to happen. In fact, that’s how we are wired in western civilization.

When we want something we want it now, not tomorrow, not a week from, and definitely not a year from now. And this type of thinking has got us into all sorts of trouble. Check this excellent post on the dangers of instant gratification thinking. Delaying instant gratification is a hard pill to swallow especially when it comes to fat loss expectations.

Blaze Your Own Path Trying to follow in the footsteps of these overnight makeovers is often overwhelming and will only get you frustrated.

To dodge the silver bullet myth, make small changes, one at a time, and build on them. For starters, make running a habit. Then try eating a healthy breakfast every day. And so on. You get the picture.

These habits will eventually add up until you build that desired lifestyle.

Therefore, if you are not there yet, trust just be patient, and it will happen. The universe abides by the law of cause and effect, and as long as you opting for the healthy path (cause), you’ll definitely get to your desired destination.

Additional resource:

How to cut sugar intake

Guide to running terms

Conclusion The key to getting the weight loss results you are after is your speed of implementation. So make sure to start applying the above running guidelines as soon as you can. In the meantime, feel free to leave your comments below, or send me your questions if you need any help. Thank you for reading my post. Image Credit – Ed Yourdon Through Flick Enregistrer

6 Fat Burning Running Workouts

November 25, 2024November 12, 2014 by David Dack

Looking for fat-burning running workouts? You’re in the right place!

Running has always been my secret weapon for staying fit, clearing my mind, and energizing my day.

Over the years, I’ve experimented with different workouts, and I can honestly say that these specific types have made a huge difference in my fitness journey.

If you’re like me, you probably run for a mix of reasons—health, mental wellness, and yes, fat loss too.

Let’s face it, shedding some extra fat is a huge motivator for many of us runners!

In fact, I started running because I was overweight and wanted to lose the extra pounds. Not a secret.

Here are my tried-and-true fat-burning workouts to help you shed those extra pounds and keep your runs fresh and challenging.

Intervals

Intervals are a game changer. The first time I tried them I’d been running the same pace for months, barely breaking a sweat. Then, a friend suggested intervals—short bursts of all-out running followed by recovery.

I was skeptical, but wow, what a difference.

After just a few weeks, I was burning more calories and running faster than ever. Plus, intervals make the workout go by so fast. You’re always changing pace, so there’s no time to get bored.

Don’t take my word for it.

The proof’s in the pudding—research shows interval training can triple your fat loss compared to running at a steady pace. That’s because the intense effort pushes your body into a higher calorie burn even after you’ve stopped running, a phenomenon known as the “afterburn effect” (officially called Excess Post-Exercise Oxygen Consumption or EPOC).

Here’s a quick guide to get you started:

Warm-up for 5 minutes with an easy jog.
Sprint for 20-30 seconds at full effort.
Slow down to a jog or brisk walk for 1-2 minutes to recover.
Repeat the sprint-recovery cycle 6-8 times.
Cool down with a 5-minute jog and stretch.

To make it more challenging as you improve, increase the duration of your sprints or decrease your recovery time. Remember, the more effort you put in during sprints, the more fat you’ll burn.

Weighted Sprints

Want to take your interval training up a notch? Add a weighted vest. Running with extra weight forces your body to work harder, which means you’ll burn even more calories and fat in the process.

The first time I strapped on a weighted vest, I felt ridiculous. But after one session of weighted sprints, I was hooked. It adds an extra layer of challenge, and when I took the vest off for my next run, I felt like I was flying.

It’s tough, but if you want to burn serious calories, give it a try.

When you wear a weighted vest (aim for one that’s 5-10% of your body weight), you’re adding resistance to your run. This not only increases the intensity of your workout, but it also helps you build more muscle. More muscle means a higher resting metabolic rate, which is a fancy way of saying you’ll burn more calories even when you’re not running.

Here’s how to do it:

Strap on a weighted vest (start with a lighter weight and build up).
Follow the same interval pattern from above: 20-30 second sprints with 1-2 minutes of recovery.
Keep your form strong—don’t let the extra weight cause sloppy running mechanics.
Finish with a 5-minute cool-down jog and stretch.

Stick with it, and soon you’ll really start to feel stronger in your legs and core. I usually keep the weight light—just 5 or 10 pounds—so I don’t put too much strain on my knees, but even that makes a huge difference.

Hill Sprints

If you want to burn fat fast, hill sprints are your best friend. Not only do they torch calories, but they also strengthen your legs, glutes, and core, making you a more powerful runner overall.

Running uphill engages more muscle groups than running on flat ground. This extra muscle activation means you’re burning more calories with each step.

And good news for your joints—hill sprints are lower impact than flat sprints but still pack a serious punch.

Here’s how to do them:

Find a hill with a moderate incline (or set a treadmill to a 5-7% incline).
Warm-up with a 5-minute easy jog on flat terrain.
Sprint uphill for 20-30 seconds at full effort.
Walk or jog back down for recovery.
Repeat 6-8 times.
Finish with a 5-minute cool-down jog and stretch.

Hill sprints will leave your legs burning, but the results are worth it. If you’re consistent, you’ll notice an improvement in fat loss and running strength.

The Stairs

Stair running is essentially hill sprints on steroids. It’s a simple yet highly effective way to burn calories, build muscle, and boost your cardiovascular fitness—all at once.

I used to live near a park with a huge staircase, and one day, I decided to give it a try. I thought, “How hard could it be?” I thought it’d be a breeze, but five minutes in, I was gasping, and my legs were screaming..

So why is it so hard?

Let me explain.

Running stairs forces your body to lift your full weight against gravity with every step. This constant lifting motion burns many calories while strengthening your legs, core, and arms (because you’ll be pumping them hard as you run).

Here’s how to do a stair workout:

Find a set of stairs (in your home, at a park, or in a stadium).
Warm-up by walking up and down the stairs for 5 minutes.
Sprint up the stairs as fast as possible, then walk or jog down for recovery.
Repeat for 15-20 minutes.
Add bodyweight exercises like squats or push-ups between sprints for an extra burn.

The beauty of stair running is that it’s simple, accessible, and very challenging. Plus, it makes your usual flat running feel like a breeze.

Tabata Protocol Runs

Tabata is a type of HIIT that delivers a quick, fat-torching workout in just minutes.

Tabata pushes your body to its limits, helping you burn fat while boosting your endurance. In just 4 minutes, you can get an incredibly effective workout that fires up your metabolism for hours after you’re done.

The first time I did a Tabata run, I could barely finish. You sprint for 20 seconds, rest for 10, and repeat. It doesn’t sound that hard, right? Wrong. By the third or fourth sprint, I was gasping for air. But after a few weeks, I started to see real improvements in my stamina—and the fat was melting off. Adding bodyweight exercises like squats and burpees in between sprints takes it to a new level.

Here’s how to do a Tabata workout:

Why Tabata Works:

Warm-up with a 5-minute jog.
Sprint as hard as you can for 20 seconds.
Rest for 10 seconds.
Repeat this cycle 8 times (for a total of 4 minutes).
Finish with a 5-minute cool-down.

While it may sound simple, don’t underestimate the difficulty of Tabata. Those 20-second sprints will feel like the longest 20 seconds of your life, but the results are well worth it.

Long, Slow Distance Runs (LSD)

I know—long runs aren’t as sexy or intense as sprints or hills, but they play a crucial role in fat loss. Long, steady runs improve your aerobic base, help you burn fat over longer periods, and make you a better runner overall.

While short, intense workouts are great for burning fat quickly, long runs tap into your fat stores and improve your endurance. The trick is to keep your pace conversational, allowing your body to burn fat more efficiently during the run.

Here’s how do long runs:

Schedule one long run per week (45-90 minutes, depending on your fitness level).
Run at a comfortable pace—this is not the time to push yourself hard.
Gradually increase your distance by no more than 10% each week to avoid injury.

Over time, your long runs will not only help with fat loss but also improve your performance in the other, more intense workouts.

Fat-Burning Running Workouts FAQ

I know that you have more than a few pressing questions about running for fat loss. Let me address some of them.

Is running better than walking for fat loss?

Yes, running generally burns more calories than walking in the same amount of time, which can contribute to faster fat loss. Studies show that higher-intensity activities like running elevate your heart rate and increase calorie burn both during and after your workout, a phenomenon known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). Walking can still aid in fat loss, especially for beginners, but running often provides a more efficient way to burn calories in less time.

How often should I run to burn fat?

To see fat-burning benefits, aim for 3-4 running sessions per week. Consistency is key, so mix it up with high-intensity interval training (HIIT), steady-state runs, and easy recovery runs to keep your body challenged and engaged. Pairing these runs with a balanced diet and other forms of exercise can help maximize fat-burning potential.

What’s the best type of running workout for fat loss?

HIIT workouts are particularly effective for fat loss because they involve short bursts of high-intensity effort followed by rest, keeping your metabolism revved up. Tempo and fartlek runs are also great choices, as they help build endurance and burn fat by varying your pace and intensity. The key is to incorporate different types of workouts to avoid plateaus and keep fat loss steady.

How long should my runs be to burn fat?

For fat-burning, aim for 20-45 minutes per run. Shorter, high-intensity sessions (like 20-30 minutes of HIIT) are excellent for boosting metabolism, while longer steady-state runs (around 45 minutes) can help tap into stored fat for energy. Find a balance that works for your schedule and fitness level—longer isn’t always better if you’re working hard!

Is it okay to run every day for fat loss?

While it might seem like running daily will help with faster fat loss, rest days are essential. Your muscles need time to recover and rebuild, which is key to sustained fat loss and avoiding injuries. Aim for 3-4 focused running days each week, and on other days, consider low-impact activities like walking, swimming, or strength training for a balanced approach.

Can running help with belly fat specifically?

Running can certainly aid in reducing overall body fat, including belly fat, but keep in mind that spot reduction isn’t possible. Instead, a consistent routine of fat-burning workouts combined with a healthy diet will help lower body fat percentage. Over time, you’ll notice changes across your body, including the abdominal area, as you build endurance and lose weight. Here’s how to measure your body fat composition.

How do these workouts fit into a weight loss plan?

These workouts are a great addition to any weight loss plan, especially since they’re designed to maximize calorie burn and boost your metabolism. To get the most out of them, pair these runs with a balanced diet and strength training to support muscle growth, which helps burn more calories even at rest. Consistency is key—aim for 3-4 running sessions per week combined with healthy eating habits for steady, sustainable weight loss.

Can I do these workouts if I’m a beginner?

Absolutely! If you’re new to running, start by easing into the workouts. For instance, try shorter HIIT sessions (like 10-15 minutes), or introduce fartlek-style runs where you mix easy jogging with short bursts of faster running. Remember, the goal is progress, not perfection. As you build endurance, you can gradually increase the intensity and duration of your runs. Start slow and listen to your body—it’s all about enjoying the journey!

What should I do if I don’t see results?

If you’re not seeing the results you want, don’t get discouraged. It could be helpful to revisit your overall routine. Ensure you’re fueling your body with a balanced diet, getting enough sleep, and allowing for recovery days to avoid overtraining. Additionally, mix up your workouts—adding variety keeps your body challenged and prevents plateaus. Sometimes, it’s just a matter of giving it a bit more time. Stay consistent, and remember, results often come gradually!

Conclusion

I’ve tried all these different types of workouts, and they’ve all played a role in helping me stay fit and burn fat. If you want to shake up your routine and see some serious results, give these a shot. Trust me, they work!

Remember to listen to your body as you incorporate these workouts into your routine. Rest and recovery are as important as the workouts themselves, especially when doing high-intensity training. Combine these fat-burning running workouts with a balanced diet, and you’ll be on your way to reaching your weight loss and fitness goals.

I hope you try out some of these workouts and see how they transform your running and body.

Enregistrer

The 8-Week Beginner Running Plan

December 14, 2024July 5, 2014 by David Dack

Planning to start running but don’t know where to begin?

Then you need a beginner-friendly running plan.

When I first decided to start running, it seemed a bit overwhelming. The thought of hitting the pavement was intimidating, even for just a few minutes.

But here’s the thing: it doesn’t have to be!

In today’ post, I’ll walk you through it, step by step, with the plan I wish I had back then.

We’ll start slow and steady—trust me, it’s the best way to stay injury-free and enjoy the process.

Let’s get to it.

Start Slow—Seriously

I can’t stress this enough: my biggest mistake early on was going too hard and fast.

I’d lace up my shoes and think I could crush a few miles.

Let’s just say, it didn’t end well

I ended up with shin splints that sidelined me for weeks.

Not just beginners who are guilty of this. Even if you’re already in shape and have great shoes, running’s still a pretty intense, high-impact sport.

Not much we can do about that.

So my advice? Start slow and steady

When you’re just starting, you’re building a foundation, which takes time.

Think of it this way: you wouldn’t try to lift the heaviest weight in the gym on your first day, right? The same goes for running. Your muscles, tendons, and joints need time to adjust to the new impact.

That’s where the rule of gradual progress comes into the picture. Skip this step, and you’re likely to end up with an injury.

Here’s how many miles to run per week as a beginner.

How Long Does it Take?

Sorry, I don’t have the EXACT answer because every runner is different and responds differently to the high-impact stress of running.

In other words, it all depends on the individual.

To give you some perspective, the following are the factors to consider when determining how long it should take you to become a runner.

Your current shape—or how to fit you where before you take up running.
Your age. The younger you are, the quicker you can get in shape.
Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.
Your running program. If you follow my free beginner running plan, there’s a strong chance you can make it ASAP.

The Run-Walk Method

Let’s talk about something that saved me when I started—Jeff Galloway’s run-walk method.

I’ll be honest: I wasn’t thrilled at the idea of walking in between my runs at first. I thought it would slow me down. But here’s the truth: it made running doable and helped me avoid injuries.

With this method, you mix in walking breaks with your runs. It could be 30 seconds of jogging followed by a minute of walking or more running and less walking as you get fitter.

It’s about finding a rhythm that works for you. When I first did this, I ran longer and felt stronger without realizing it!

Finding the Right Balance Between Walking and Running

To get the most out of run-walk, find the balance that works for you. And that entirely depends on your starting point.

Here are three walk-to-running ratios to experiment with:

The Newbie: Jog for 20 to 30 seconds. Then walk for one to two minutes
The Intermediate: Jog for three to five minutes. Then take a two to three minutes walking break.
The Experienced: Jog for eight to ten minutes. Then walk for 30 seconds to one full minute.

What’s more?

Remember to take those walk breaks before you’re too tired to continue

Keep It Conversational

I always love to say: “If you can’t hold a conversation, you’re going too fast.”

Your pace should be relaxed when you start, like chatting with a friend. This is what we call a “conversational pace.” If you’re huffing and puffing, slow down. It’s not about speed in the beginning—it’s about consistency and building a base.

Time First, Distance Later

Here’s another lesson I learned the hard way: don’t focus on distance immediately. It’s tempting to hit that 5K or 10K milestone, but building up your stamina first is more important. Focus on the amount of time you spend running, not the distance. When your body is ready, the distance will come naturally.

Don’t Skip Rest Days

Trust me on this one—your body needs time to recover. When I first started, I thought I could just power through every day, but all it got me was sore muscles and burnout. Plan two weekly rest days, and don’t feel guilty about them. Rest days are just as important as your running days.

The Right Shoes

One last thing—ensure you’re running in shoes that work for your feet. Trust me, good shoes make all the difference. It was like night and day when I switched to a pair that properly supported my feet.

My 8-Week Plan For Beginner Runners

This eight-week program is designed to take you from a complete beginner to being able to run a 5K distance comfortably

My beginner plan assumes that you’re a beginner runner who can already walk briskly for one hour four to six times per week. If that’s out of the realm of possibility, I’d recommend starting with a walking plan first.

Note: if you can already run for more than half an hour with ease, then skip this.

Experienced runners may up the ante by doing other forms of running, such as sprints, hill reps, or working on increasing mileage for the long run.

P.S – You can also Try this couch to 5K Treadmill plan.

In order to motivate yourself to complete this running plan, you can customize some prizes, such as Custom Medals.

You can design medals according to the weekly plan, and incorporate running elements, goal achievements, and some motivational words into the design of custom medals. Imagine that every time you achieve a certain achievement, you receive a custom medal, which is not only a recognition of your previous efforts but also an incentive for your future exercise.

If you also want to motivate yourself better, the custom medals on custommedals.com.au will not let you down.

Beginner Running Plan – Week 1:

Warm up by walking for 5 minutes at a brisk pace.

Then alternate running for one minute at an easy pace followed by three minutes of brisk walking.

Example: Run 1-minute, walk 3-minute.

Repeat the cycle 5 to 7 times.

Finish off the sessions with a 5-minute easy walk.

Do three sessions per week.

Beginner Running Plan – Week 2:

Run 2-minute, walk 2-minute. Repeat six times.

Do three workouts.

Beginner Running Plan – Week 3:

Run 3-minute, walk 1-minute. Repeat five times.

Do three workouts.

Beginner Running Plan – Week 4:

Run 5-minute, walk 90-second. Repeat four times.

Do three workouts.

Beginner Running Plan – Week 5:

Run 8-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan – Week 6:

Run 12-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan – Week 7:

Run 15-minute, walk 1-minute and run another 15-minute. Do three workouts.

Beginner Running Plan – Week 8:

Run 30-minute at an easy and controlled pace. Do TWO workouts.

This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level.

Frequently Asked Questions

I know that as a beginner runner you have more than one lingering question on your mind right now. Let me adress some of the most common ones.

What if I miss a day in my running plan?

Missing a day in your running plan is perfectly normal, especially when you’re just starting out. If you miss a scheduled run, don’t stress! Simply pick up where you left off and continue with the plan. Consistency is important, but so is listening to your body. If you feel tired or unwell, it’s okay to take an extra rest day.

Can I repeat a week if needed?

Absolutely! If you feel that a particular week’s workouts are challenging or you want more time to adjust, feel free to repeat it. The goal of this plan is to build a strong foundation, and taking the time to feel comfortable with your running will pay off in the long run. Listen to your body and progress at a pace that feels right for you.

How do I know if I’m overdoing it?

Pay attention to your body. Signs of overtraining can include persistent fatigue, unusual soreness, or lack of motivation to run. If you experience any of these symptoms, it may be a sign to take a break or reduce your running intensity. Incorporating rest days and cross-training can also help prevent overtraining.

What should I wear for my runs?

Wearing the right gear can make a significant difference in your running experience. Invest in a good pair of running shoes that fit well and provide the support you need. Comfortable clothing made from moisture-wicking materials will help keep you dry and chafe-free. Don’t forget to check the weather and dress appropriately for conditions!

How can I stay motivated throughout the plan?

Finding motivation can be a challenge, especially in the beginning. Setting achievable goals, tracking your progress, and running with a friend can all help keep you motivated. Joining a local running group or participating in virtual challenges can also create a sense of community and accountability.

More Resources for The Beginner Runner

For more beginner running advice, check some of my posts here:

Who invented running
The history of running – Wikipedia
Learn here which running app would be the best to track your training progress.
Here’s how to create a running plan

Join the Community!

I want to hear from you! Whether you’re just starting your running journey or have been hitting the pavement for a while, sharing your experiences can help others and enrich our community. What challenges have you faced as a beginner runner? What tips or strategies have worked for you?

Feel free to share your thoughts and questions in the comments section below. Your insights can inspire and motivate fellow runners who are navigating their own paths.

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

August 29, 2023July 5, 2014 by David Dack

Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

Rounding the shoulders,
Shrugging the shoulder near the ears,
Holding on to tension,
Swinging the arms too widely,
Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles.

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement. Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

The Vastus Medialis,
Intermedius,
Lateralus, and
Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

The biceps femoris,
The Semitendinosus, and
The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

The Gluteus Maximus,
The Gluteus medius, and
The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

The large gastrocnemius, or outer calf; and
The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

Lie on your stomach
Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
Hold the weight in front of your body while keeping your back straight.
Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do. These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

Stand with your feet hip-distance apart with your toes facing forward
With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
Squat until your thighs are parallel to the ground.
Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

https://www.youtube.com/watch?v=mG-Stc3c7N0

Start by holding two dumbbells or a weighted bar in front of your body.
While standing tall, shift your weight to your right foot
Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
Lower the weight while keeping it close to the tops of the legs.
Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

Standing tall, balance on your right foot,
Squat down by bending at the knee and sitting your hips back.
Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
As you press the weights up with your right hand, rotate your body to the right side.
Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

Weight Lifting For Runners – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

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

In the meantime thank you for reading my post

Keep Running Strong

David D.

Post Running Recovery Defined

Recovery After Running

The Reasons Running Recovery Is Important

Post Run Recovery – How to Recover From Running

Running Recovery Rule – 1. Cool-down properly

Running Recovery Rule – 2. Hydration

Running Recovery Rule – 3. Ice Baths

Running Recovery Rule – 4. Rest (Active Recovery)

Running Recovery Rule – 5. Eat for Recovery

Running Recovery Rule– 6. Sleep Tight

Running Recovery Rule– 7. Stretching

Running Recovery Rule – 8. Foam Roll

Running Recovery Rule – 9. Limit the pills

Muscle Imbalances Explained

The Solution

A Fight of Planes – The Scoop behind the imbalances

Problems linked to muscle imbalances

Common Muscle Imbalances in Runners

How to Fix Muscle Imbalance in Legs For Runners

1. Seated Row

2. Single Leg Squat

3. Superman

4. Single-Leg Deadlift

5. One-Legged Bridge

6. Walking Lunge with Twist

7. Toe Raises

8. One-arm, One-leg Plank

What is Plyometrics?

The 3 Phases of Plyometric Training

Benefits of Plyometrics for Runners

Getting Started with Plyometric Training

Proper Plyometrics Form & Technique

When to Add Plyometrics to Your Workout

Warming up For A Plyometric Workout

Top 7 Plyometric Exercises For Runners

Jump squats

Burpees

Jumping lunge

Side hops

Single-Leg Lateral Jumps

Box Jumps

Bleacher hops

Beginner Plyometric Routine

Intermediate Plyometric Routine

Advanced Plyometric Routine

Download Your Plyometric Training Plan

Anatomy of The Hips Muscles

The Hip Flexors

Adductors

Glutes

The Importance of hip Muscles While Running

Efficient and Injury-Free Running:

Stabilizing Powerhouses:

The Perils of Weak Hips:

Studies linking hip weakness to running injuries

The Evidence is Overwhelming!

5 Hip Strengthening Exercises For Runners

Hip Strengthening Exercise – 1. Single-Leg Bridge

Hip Strengthening Exercise 3. Side-Lying Hip Abduction

Hip Strengthening Exercise 4. Bird Dog Hip Strengthening Exercise

Hip Strengthening Exercise 5. Single-Leg Deadlift

Bonus Hip Strength Exercises For Runners

Skater Squats

Clamshell

Standing hip flexion

Hip Strengthening Exercises For Runners – The Conclusion

How to Increase Running Stamina For Beginners

1. Gradual Progress

2. Run-Walk

3. Add a Long Run

4. Tempo Runs

5. Interval Running

6. Perform Yasso 800s

7. Cross Train To Increase Running Endurance

8. Weightlifting

9. Embrace Plyometrics To Increase Running Stamina

10. CrossFit Training

11. Don’t Forget Recovery

12. Be Consistent

The Conclusion

7. Cross Train To Increase
Running Endurance

9. Embrace Plyometrics To Increase
Running Stamina