How to Avoid Burnout in Your First Month of Running

by

When I started running, burnout hit me like a brick wall. One week I was fired up, ready to crush it—and then suddenly, I was exhausted, sore, and seriously questioning why I even bothered.

If that sounds familiar, you’re not alone.

Over the years after, I learned that pacing myself, mixing things up, and listening to my body are the real keys to sticking with running.

In this article, I’ll share the tips that helped me push through that tough first month—and how you can avoid burning out too.

Ready to keep moving without feeling wiped out? Let’s get into it.

Slow Down

One of the biggest mistakes I made early on was doing way too much too fast.

Those first few weeks were rough—always tired, sore, and frustrated. I tried to run too much, too soon.

Here’s the deal: You don’t have to run like you’re in a race right away.

Trust me, you don’t want to burn out after just one week. You need to keep that spark alive for the long run.

It’s all about being consistent, not pushing too hard in the beginning.

My Best Advice:

  • Start with 2-3 easy runs a week.
  • Take walking breaks if you need them.
  • Keep it simple, no pressure.

It’s not about running the fastest. It’s about making running a regular part of your life.

Mix It Up

I used to run the same route over and over again. It felt like I was stuck in a loop—kind of like Groundhog Day, but with more sweat.

But then, one day, I found a cool new trail by the river. It was the best decision I ever made. Now, I can’t stop running there.

Here’s what you need to do:

  • Change it up! Try running in a new neighborhood or add some hills to your route.
  • A little variety will make running feel fresh again.

When you mix things up, running stops feeling like a chore and starts feeling like an adventure.

Cross-Train

Let me save you some trouble—running every day will wear you out. No doubt about it.

You’ll feel great after a couple of runs, but trust me, your legs are going to start complaining.

That’s where cross-training comes in.

Find something else to do—bike, swim, do yoga, or just go for a walk.

Your legs need a break, and trust me, those rest days are a must. Mix it up, and you’ll feel stronger when you get back out there.

Listen to Your Body—And Rest When You Need It

Running is a mental challenge, but it’s also a physical one. If you’re pushing too hard, you’re just asking for burnout.

I’ve been there—running when I should’ve been resting. It only led to injuries and more frustration.

Overtraining is real, and it’s like running on empty—you’ll just crash.

Your first month? The fatigue is real, but if you listen to your body and take breaks, you’ll handle it just fine.

Key Takeaways:

  • If you’re feeling wiped out, take a day off. Your body is trying to tell you something.
  • Watch out for signs like feeling cranky or sore that won’t go away.
  • If you’re sore, do something easy like walking or light cycling to recover.

Rest is key to staying strong. Don’t skip it if you want to keep running regularly.

Make It Fun—Or Don’t Do It At All

Here’s the truth—if running feels like a chore, you’re doing it wrong.

I’ve had plenty of runs where it felt like I was dragging a sled through mud. But when I stopped worrying about my time and just enjoyed running, that’s when it really clicked.

You’re not a robot—you’re a person. Find something fun about your run.

Maybe it’s a new route, a podcast, or a friend who’ll talk your ear off the whole time.

If it’s not fun, it’ll feel like torture, and that’s when burnout creeps in. 

Conclusion:

The first month? Yeah, it’s tough. But if you pace yourself, mix things up, listen to your body, and don’t expect to be perfect, you’ll not only make it through—you’ll actually enjoy it.

Forget about chasing speed or distance—just focus on consistency and having fun.

Stick with it, take care of your body, and soon running will feel as natural as breathing.

Trust me, you’ve got this.

FAQs

How can I avoid burnout in my first month of running?

  • Start slow, mix in cross-training, and listen to your body when it needs rest. Focus on being consistent instead of fast or distance-focused.

What are the best ways to recover after a tough run?

  • Rest, take it easy with walking or swimming, and get enough sleep and hydration to help your muscles recover.

How do I know if I’m pushing myself too hard while running?

  • If you’re always tired, sore for days, or getting irritable, it might mean you’re overdoing it. Take a rest day and pay attention to how your body feels.

How often should I take rest days during my first month of running?

  • Try for at least one or two rest days a week, depending on how your body feels. Recovery is key to getting stronger.

What should I eat before and after a run to prevent burnout?

  • Have a light snack before your run with carbs and protein. Afterward, make sure you eat a balanced meal with protein, carbs, and healthy fats to help you recover.

What Are Some Reasons Why People May Stop Running After a Few Months?

by

Starting to run is tough, and honestly, it’s easy to want to quit. I’ve been there—legs aching, out of breath, and wondering why I even started.

Most runners hit a wall at some point. Whether it’s pain, slow progress, or life getting in the way, quitting feels tempting.

But here’s the truth: every runner faces these challenges.

What matters is how you push through.

In this article, I’m breaking down the real reasons runners quit—and more importantly, how you can avoid those traps and keep moving forward.

1. It Hurts Like Hell 

Look, I’m not here to sugarcoat things. Running is painful when you start.

It’s like your legs are screaming, your lungs are on fire, and your knees are practically begging, “Why are you doing this to me?!”

I remember those first couple of weeks—everything was sore, I could barely breathe, and I seriously thought I’d never make it through a run.

But here’s the deal: that pain? It’s your body adapting. Your muscles are learning how to do this, and yeah, it’s uncomfortable at first. But they’ll toughen up.

Soon enough, those early struggles won’t feel as intense, and it’ll get easier.

Don’t stop just because it hurts. The real magic happens when you push through that discomfort. Keep going—you’re building strength, and every step forward is a step closer to making running feel like second nature.

2. You’re Not Losing Weight 

I get it—you’ve been hitting the pavement, working your butt off, but that damn scale just won’t budge.

When you’re running and not seeing the results on the scale, it’s easy to think, “Why bother?”

But hear me out—running burns calories, sure, but it’s only part of the equation.

If you’re burning 300-400 calories on a run but then digging into a massive post-run burrito, your math might be a little off.

Here’s the fix: add some strength training into the mix. Building muscle helps you burn more calories—muscle burns more calories than fat, even when you’re not running. Trust me, you’ll start seeing those changes soon enough.

It’s all about consistency. Keep showing up, stay focused, and keep your eye on the prize. The results will come.

3. Life Gets in the Way

Let’s be real: life gets busy. Work, family, Netflix—you name it. Some days, your running shoes just sit there, collecting dust.

I’ve been there. It’s easy to let running slide when you’ve got a million other things going on.

Here’s my advice: treat running like brushing your teeth. Make it non-negotiable. You don’t skip brushing your teeth, right? So don’t skip your run either.

Even if you only have time for a short one, just squeeze it in. It’s about sticking to the routine, not the distance. Make it a habit, and soon enough, it’ll be something you do without thinking.

Here’s how to make running a habit.

4. Injuries 

No one plans on getting injured, but it happens. I’ve been sidelined with knee pain, and let me tell you, it messes with your head.

You start wondering, “Is this even worth it?” But here’s the truth: most running injuries are preventable.

The key is paying attention to your form, getting the right shoes, and not overdoing it in the beginning.

I’ve learned the hard way—cutting back when you feel a tweak or discomfort can save you from being sidelined for months.

Listen to your body. If you need rest, take it. A little recovery now means you can keep running longer without the risk of bigger injuries down the road.

5. Boredom Kills Motivation

Running the same route day after day?

Yeah, that’s a surefire way to hit burnout.

Trust me, I’ve been there, running the same loop over and over until I just couldn’t stand it anymore.

The solution? Change things up! Try new routes, explore different environments, or even sign up for a race or join a running group.

It’s amazing how much fresher a run can feel when you switch things up. Your brain—and your body—will thank you. Keep it interesting, and you’ll stay motivated longer.

6. It’s Not What You Expected

You start running thinking you’re going to feel like a superhero, but instead, you’re winded, sore, and definitely not running marathons right off the bat.

It’s like signing up for a race and realizing you’re stuck on the starting line.

Let’s get one thing straight: running isn’t about instant results. It’s a slow build, and you’re in it for the long haul.

Don’t get discouraged by your pace or the lack of those immediate “feel-good” moments.

It takes time, and that’s okay. Consistency is the secret sauce. Stick with it, and those moments will come.

7. You’re Running for the Wrong Reasons

Listen, medals and finish lines are great, but if your only goal is to grab a shiny 5K medal, you might hit a motivational wall after the race.

Running isn’t just about the “bling” or the end goal—it’s about how it makes you feel, your health, your mind, and the way it challenges you.

If you’re just running to check off boxes, it’s easy to fall off track.

Find your deeper reason for running—whether it’s stress relief, building strength, or just doing something for yourself.

When you hit those tough moments, that deeper reason will keep you coming back for more.

Conclusion

The truth? Every runner has hit that wall, wondering if they should quit.

But the ones who succeed are the ones who get back up and keep moving forward.

Don’t let the tough days make you question your whole journey.

Every run, no matter how tough, is progress.

And hey, one bad run doesn’t define you.

Every mile you show up for, every step you take, gets you closer to who you’re becoming.

Keep going.

How Long Does It Take To Walk 5 Miles? Average Time & Tips

by

Walking’s one of the easiest ways to stay fit, and a 5-mile walk is a great goal – whether you’re an old pro or just lacing up for the first time.

For me, walking isn’t just exercise.

It’s my time to hit reset, clear my head, and enjoy the simple rhythm of it all.

Whether I’m strolling through Bali’s busy streets or hiking a quiet trail, it’s a must-do part of my day.

BUT…

How Long Does it Actually Take to Walk 5 Miles?

Well, that depends on a few things, like your pace, fitness level, and the terrain.

But generally, you can expect anywhere between 75 minutes and 2 hours.

That’s a pretty wide range, but don’t sweat it – we’re all built differently, and walking’s about enjoying the journey, not stressing about the time.

Let’s break it down.

My Approach to Walking 5 Miles

When I head out for a 5-mile walk, it’s never about hitting a specific pace or target time.

Honestly, I’ve learned to take in the experience.

Some days, I just take it slow – especially when my legs are sore or I need to recover.

Other days, I pick up the pace, especially when I’m on a trail and feel that extra challenge.

The beauty of walking? It’s not about speed. It’s all about moving, taking in the sights, and soaking up the vibe, whether I’m cruising through Bali’s streets or hitting a nature trail.

On flat roads, I slow it down and let my mind wander. But when I’m on a trail, I push it a bit faster to feel the challenge, always listening to my body. If it feels too hard, I back off and enjoy the moment. It’s all about balance.

5 miles is too much? Try 3 Miles instead.

Walking Speed Matters: How Fast Are You Moving?

On average, most adults walk around 3 miles per hour. So, at that pace, you’re looking at about 1 hour 40 minutes for 5 miles. But don’t expect that to be true for everyone.

  • Brisk Walkers: If you’re moving at 4 mph (think a faster-paced walk), you’ll knock out 5 miles in about 1 hour and 15 minutes.
  • Easy Walkers: If you’re strolling along at 2.5 mph, 5 miles could take you around 2 hours.

Age and Gender Impact

Walking speed also depends on age and gender. As we get older, our pace tends to slow down, and men usually walk faster than women.

For example, research shows that men in their 20s average about 3.4 mph, while women in their 20s average around 3.0 mph.

By the time we hit our 70s, those speeds drop to about 2.8 mph for men and 2.5 mph for women.

But hey, that doesn’t mean older adults can’t walk faster – it’s all about individual fitness and how much effort you’re putting in. So if you’re over 65, expect your time for 5 miles to be closer to 2 hours, but that’s totally fine. Everyone’s journey is different.

Curious about average 5K times? Check my post.

Terrain and Fitness Level Matter

Other factors that affect your walking time include terrain, incline, and your fitness level. Walking uphill or over rough terrain? It might slow you down, but it turns the walk into a legit workout.

If you’re on flat, smooth ground, you’re good to go at a faster pace. Your fitness level matters too – if you’re in good shape, you’ll cruise at a faster pace with ease.

Calories Burned Walking 5 Miles

Walking is a killer way to burn calories. For me, every 5-mile walk isn’t just about getting in some movement – it’s about torching calories and staying on top of my fitness.

How many calories you burn depends on your weight, how fast you’re walking, and your fitness level.

Here’s the deal:

  • At a moderate pace, someone who weighs 160 lbs can burn about 425 calories during a 5-mile walk.
  • At a brisk pace, that number jumps to about 455 calories.
  • For heavier folks, it’s even more – a 200-pound person might burn closer to 500 calories, and at a brisk pace, that could go up to 568.

When I walk on a trail or in nature, I like to add a few hills to boost the calorie burn. Going uphill can burn up to 50% more calories, so if you want to make your walk a little tougher, just add a hill or two.

Pro Tip

When I’m walking in nature, I try to add an incline or some hills. It turns a casual walk into a workout without feeling like I’m pushing too hard. Plus, it’s more fun! The challenge makes it feel less like exercise and more like an adventure.

Health Benefits of Walking 5 Miles:

Walking – it’s one of the simplest and most powerful ways to boost your health, and I can personally vouch for how much it helps, not just physically but mentally, too. Let’s break down the key benefits, and why I swear by it:

Stronger Heart and Lungs. Walking regularly does wonders for your heart and lungs. It’s not just about burning calories. For me, it’s about keeping my heart and lungs strong. Walking helps drop your blood pressure, improve cholesterol, and lower your chances of heart disease. I’ve felt the difference in my own body – my heart feels stronger, and I can handle more.

Mood Boost. A quick 20-30 minute walk can get those endorphins flowing, and trust me, it’ll lift your mood instantly. Walking isn’t just a way to get in shape – it’s a way to feel better mentally. I’ve especially noticed this when I walk in nature, like around Bali’s rice terraces. That connection to nature helps me clear my mind and puts me at ease.

Stress Reduction. Walking is a great way to ease stress and get better sleep. After a tough day, I’ll lace up and go for a walk, and it makes all the difference. It’s a great way to wrap up the day, leaving the tension behind and stepping into relaxation.

The Actual Research:

Now, this isn’t just my word for it – there’s real research behind it. Check this out:

  • A study from Harvard shows that brisk walking, around 3 mph for about 3 hours a week (roughly 9-10 miles), cuts your risk of heart disease by 30-40%. That’s powerful stuff. I’ve seen the results firsthand – and they’re not just for the pros, they’re for anyone who gets out there and moves.
  • Walking also helps regulate blood pressure and cholesterol, which keeps your heart in check. It’s clear this simple activity is a game-changer for your heart health, according to this research.
  • On the mental health side, even a short walk can lead to an instant mood boost. Your brain gets more blood flow, and those endorphins kick in. A big study of 100,000 people found that the more steps you take, the less likely you are to feel down. Even small movements can have a huge impact.
  • Even a little movement goes a long way for your mental health. Trust me, every step counts. As Dr. Karmel Choi, a Harvard psychologist, said, “Even small amounts of movement can add up to support better mental health.” So, don’t worry if you can’t get out there for hours at a time – short walks add up.

Tips for Walking 5 Miles (Form, Stamina & Motivation):

Walking 5 miles? It’s not a race, so don’t stress it. Here are some tips I’ve learned to make your walk more enjoyable and effective:

Start Slow and Build Up:

I didn’t jump straight into 5 miles. If you’re starting out, take it easy. Start with shorter walks and work your way up. There’s no rush. It’s all about consistency, not speed.

Use Good Walking Form:

Stand tall, shoulders loose, and let your arms swing naturally. Simple stuff, but it makes all the difference. If you walk with good form, you’ll feel better and avoid those annoying aches.

Stay Hydrated:

Trust me, dehydration will leave you feeling wiped out. I’ve learned that the hard way. If you’re walking for more than an hour, carry water to stay hydrated. It’ll keep you feeling good and energized.

Enjoy the Scenery:

Whether it’s a sunset or the sound of the waves, I enjoy the walk a lot more when I stop worrying about time or how far I’ve gone. Let go of any pressure to finish fast or hit a certain distance. Sometimes, it’s more about the journey.

Listen to Your Body:

Walking’s about listening to your body – knowing when to go for it and when to chill. Some days, I’m feeling strong and push myself. Other days, I’m a bit slower, and that’s okay.

Set Goals

Completing a five-mile walk is not only a physical challenge, but also a test of willpower. To motivate yourself better, some small souvenirs can help you, such as custom keychains. 

You can incorporate your goals, achievements, and some motivational slogans into the design of the keychains. Every time you achieve a goal, you can get such a keychain as a reward, which will not only make you feel more accomplished but also motivate you to continue to move forward on the road to health in the future. 

Click on Enamel Keychains to add motivation to your health goals!

 

average 5 miles walk time

The Bottom Line:

Walking 5 miles is a solid workout, even if you’re just getting started. Depending on your pace, it’ll take you anywhere from about an hour and a quarter to two hours, but trust me – every minute is worth it. You’ll burn some calories, strengthen your heart, and feel better every time you hit the pavement.

As one expert from the American Heart Association said, “It’s amazing what walking can do for the body, including cardiovascular health and brain health.”

So, lace up those shoes, pick a route you enjoy, and forget about the clock. Whether it takes 75 minutes or 120 minutes, remember, you’re getting in better shape than anyone sitting on the couch.

FAQ: Walking 5 Miles

Q1: How long does it take to walk 5 miles?

Most people take 75 to 100 minutes to walk 5 miles at a moderate pace.

Q2: What factors affect walking speed?

Age, fitness level, terrain, weather, footwear, and even motivation can impact your pace.

Q3: How can I walk faster or longer?

Gradually increase distance, add intervals of brisk walking, and build endurance through consistent training and strength work.

Q4: Is walking 5 miles a day good exercise?

Yes! Walking 5 miles daily improves cardiovascular health, calorie burn, mood, and overall fitness.

Q5: How many calories does walking 5 miles burn?

Walking 5 miles can burn 250 to 500 calories, depending on weight, pace, and terrain.

Q6: Should I stretch after walking 5 miles?

Yes—stretching helps improve flexibility, reduce muscle tightness, and aid recovery.

Q7: Can walking 5 miles a day help with weight loss?

Absolutely! Combined with a healthy diet, walking 5 miles a day can support a sustainable weight-loss plan.

Q8: Is it okay to walk 5 miles every day?

For most people, yes—if you build up gradually and listen to your body, daily 5-mile walks can be safe and effective.

Q9: What should I wear for a 5-mile walk?

Wear comfortable, supportive shoes, moisture-wicking clothes, and consider weather-appropriate gear like hats or rain jackets.

Q10: How can I stay motivated to walk 5 miles every day?

Set goals, track progress, find a walking buddy, listen to music or podcasts, and vary your route to keep things interesting.

Further Reading on Walking and Fitness:

If you want to dive deeper into the benefits of walking and its impact on your health, here are a few studies and articles you can check out. They’ll give you even more insight into how walking can improve your life.

  1. American Heart Association (AHA): The AHA provides guidelines on physical activity, emphasizing the importance of walking for cardiovascular health. Check out their article on “Walking: A Simple Way to Get Active” for tips on how to incorporate walking into your daily routine.
  2. Centers for Disease Control and Prevention (CDC): The CDC has extensive resources on physical activity and its impact on health. Their page on “Physical Activity Basics” includes information on the benefits of walking and how much activity is recommended for different age groups.
  3. Harvard Health Publishing: For research-backed insights into the health benefits of walking, Harvard Health offers a comprehensive article titled “Walking for Health” that discusses how walking can improve cardiovascular fitness, mood, and overall well-being.
  4. National Institutes of Health (NIH): The NIH provides a wealth of information on exercise and fitness research. Their publication on “The Benefits of Walking” outlines the physical and mental health benefits of regular walking, backed by scientific studies.
  5. American College of Sports Medicine (ACSM): The ACSM is a leading authority on exercise science and sports medicine. Their position statement on “Exercise for Weight Management” discusses the role of physical activity, including walking, in weight management and overall fitness.

 

Charity Law for Marathons: Ensuring Your Fundraiser Meets Legal Standards

by

Organising a charity marathon is a commendable endeavour, bringing together communities to support noble causes.

However, it is crucial to ensure that your fundraising event complies with legal standards to avoid potential pitfalls. For detailed guidance and support in navigating charity laws, carefully consider consulting charity law solicitors to ensure your event meets all legal mandates.

By understanding the requirements, you can guarantee your marathon’s success while adhering to necessary regulations. Read on to learn how you can be assured of a spectacular success both off and on the track with some diligent guidance from our charity law experts.

Understanding Charity Registration

Before launching your marathon, it is essential to determine if your organisation requires registration as a charity. In the UK, charities must be registered with the Charity Commission if their annual income exceeds £5,000. This registration grants you certain legal benefits, such as tax relief and increased credibility with donors.

To register, you need to provide details about your organisation’s purpose, structure, and the identity of trustees. Ensure that your charity’s aims align with criteria set by the Commission. If your organisation is based outside the UK, be sure to adhere to local regulations, which might differ significantly.

Key Steps for Registration

  1. Determine if your organisation’s income exceeds the £5,000 threshold for compulsory registration.
  • Prepare necessary documentation, including details of your charity’s objectives and governance structure.
  • Submit your application to the Charity Commission or relevant local authority.

Image source: Unsplash[f1] 

Compliance with Fundraising Regulations

Upon successful registration, it is vital to comply with fundraising regulations to maintain your charity’s standing and ensure donor trust. These guidelines can vary, so familiarising yourself with the specifics applicable to your region is essential. Consider reviewing a nonprofit compliance checklist to maintain adherence to all necessary criteria.

Fundraising Best Practices

  • Clearly communicate how raised funds will be utilised, ensuring transparency with donors.
  • Maintain meticulous financial records to enable accountability and audit trails.
  • Adhere to data protection laws when handling donor information, safeguarding privacy and security.

Stay informed on evolving regulations and adapt your practices accordingly. For charities in the UK, further information on compliance can be found in resources such as the government’s guidelines for charities and nonprofits.

Insurance and Liability Considerations

Another critical aspect of organising a marathon is securing appropriate insurance coverage. Events involving large crowds and physical activity carry inherent risks, and it is your responsibility to protect participants, volunteers, and the organisation itself from potential liabilities.

Types of Insurance to Consider

  • Public Liability Insurance: This is crucial to cover any accidents or injuries that may occur during the event. It protects your charity from claims made by third parties for injury or damage to property.
  • Event Cancellation Insurance: This safeguards your organisation against financial losses in the case of unexpected cancellations due to adverse weather conditions or other unforeseen events.
  • Personal Accident Insurance: This provides coverage for participants and volunteers in the event of injury during the marathon.

Securing the proper insurance not only protects your charity but also reassures participants, encouraging more people to join your cause.

Image source: Unsplash[f2] 

Ensuring Volunteer Compliance

Volunteers play a vital role in the success of your charity marathon, and ensuring their compliance with legal standards is crucial. It’s important to provide clear roles, responsibilities, and training for all volunteers to ensure they understand their duties and adhere to the charity’s policies.

Volunteer Agreements and Guidelines

  • Draft volunteer agreements that outline their roles, expected conduct, and the charity’s policies.
  • Provide training sessions to ensure volunteers are well-prepared and understand safety protocols.
  • Ensure background checks are conducted where necessary, particularly for volunteers working with vulnerable populations.

These measures not only protect your charity but also create a safe and organised environment for everyone involved, contributing to the marathon’s overall success.

Legal Guidelines for Donations

Understanding the legalities surrounding donations is crucial to ensure transparency and trust with your donors. Accepting donations involves certain legal responsibilities, and it is important to comply with these to maintain your charity’s integrity.

Managing Donor Contributions

Adopt best practices in managing donations by:

  • Ensuring all donations are properly recorded and acknowledged.
  • Issuing receipts for tax purposes, as required by law.
  • Providing clear communication to donors about how their contributions will be used.

For further insights into managing donations and legal obligations, refer to the comprehensive Guide for Charities, which offers detailed advice on maintaining compliance.

Winning the Race in Style

Organising a charity marathon is a rewarding experience, offering the opportunity to support meaningful causes while engaging with the community. By ensuring compliance with charity law and legal standards, you protect your organisation, participants, and the integrity of your fundraising efforts. Thorough planning, adherence to regulations, and proper documentation are key to hosting a successful, legally sound event.

As you embark on this charitable journey, remember that seeking professional advice and staying informed about legal requirements is an investment in the long-term success and reputation of your charity.

Please be advised this article is for informational purposes only and should not be used as a substitute for advice from a trained legal or finance professional. Please seek the advice of a legal or finance professional if you’re facing issues regarding charity compliance.

Personal Injury in Sports: Protecting Runners’ Legal Rights on the Road

by

Running is an invigorating sport embraced by millions, offering both physical and mental health benefits. Nevertheless, it is not without its risks. The sheer exposure runners face on roads, paths, and tracks can lead to injuries, which may have legal implications. It’s important to know your legal standing, and consulting expert personal injury lawyers in Bristol can empower you to take the action you need, should you fall victim to an injury that wasn’t your fault.

Understanding these risks is paramount for anyone regularly lacing up their trainers. The most common injuries include strains, sprains, and fractures, often caused by uneven surfaces or unexpected obstacles. These injuries can affect a runner’s quality of life and their ability to work. It is essential to know your rights if you believe another party is responsible for your injury, so read on to discover where you stand in this complex landscape.

Legal Framework Protecting Runners

One of the key legal concepts that safeguard runners is the ‘duty of care’. This principle applies to various entities, including local councils responsible for maintaining public paths or any organiser of running events. If this duty is breached, and it results in an injury, the responsible party may be held liable.

However, it’s important to note the role of contributory negligence. If a runner is found to have contributed to their injury, for instance, by ignoring safety warnings or wearing inappropriate footwear, their compensation could be reduced. Being aware of this can help you take necessary precautions to protect yourself and your legal standing.

Image source: Pexels[f1] 

Common Running Injuries and Prevention

 Runners often encounter injuries that range from mild discomfort to severe pain. Understanding these injuries and how to prevent them is crucial for maintaining your health and legal rights.

Types of Injuries

  • Plantar Fasciitis: Inflammation of the tissue at the bottom of the foot, often due to overuse.
  • Achilles Tendonitis: A condition characterised by pain along the back of the leg near the heel.
  • Knee Injuries: Including runner’s knee, which can be debilitating if not treated properly.

 You can find more detailed insights on these and other common injuries by referring to the NHS guidelines on knee pain and other running injuries.

Prevention Tips

 To minimise the risk of injury, consider the following measures:

  1. Invest in quality running shoes that provide adequate support.
  • Incorporate strength training exercises to enhance muscle stability.
  • Always warm up and cool down effectively before and after runs.

 Additionally, reviewing comprehensive resources like running injury prevention tips can substantially aid in maintaining your running routine without interruption.

Addressing Injuries Legally

 When injuries occur, understanding the legal avenues available can make a significant difference. The process of lodging a claim can be intricate, but being informed about the steps involved can help you navigate it with confidence.

Seeking Legal Advice

 The first step is to seek professional legal advice. A solicitor who specialises in personal injury cases can assess the viability of your claim. They will evaluate all aspects, such as the severity of the injury, any ongoing medical treatment required, and the circumstances that led to the incident. Gathering evidence is crucial. This should include medical records, eyewitness accounts, and any photographic evidence of the injury and the scene of the incident. These elements can significantly bolster your case by providing a comprehensive overview of the situation.

Filing a Claim

 Once your solicitor has evaluated your case, they will guide you in filing a claim. This typically involves drafting a detailed letter to the responsible party, outlining the basis of your claim and the compensation sought. The process can be lengthy, as it may involve negotiations and, in some cases, court proceedings. It is critical to understand that each case is unique, and outcomes can vary based on numerous factors. Patience and clear communication with your legal representative are essential throughout this process.

Image source: Pexels[f2] 

Final Thoughts on Running and Legal Rights

 Running, while a beneficial and fulfilling activity, is not devoid of risks. Being proactive in understanding these risks and the legal protections available can significantly enhance your running experience. Whether you are a seasoned marathoner or a casual jogger, taking preventive measures and understanding your legal rights is essential.

Should an injury occur, knowing the steps to take can save both time and stress. By working with a knowledgeable solicitor, you can ensure that your rights are upheld and that you receive the support and compensation you deserve. Moreover, staying informed about injury prevention strategies will not only aid your recovery but also allow you to continue enjoying the sport you love, reducing the likelihood of future incidents.

By investing in proper equipment, adhering to safety guidelines, and continuously educating yourself about best practices, you can minimise risks and maximise the enjoyment that comes with running. In essence, while the road may have its challenges, being well-prepared ensures you can face them with confidence and a clear path forward.

Please be advised this article is for informational purposes only and should not be used as a substitute for advice from a trained legal or medical professional. Please seek the advice of a legal or medical professional if you’re facing issues regarding personal injury.

How to protect your Skin While Running in the Sun and Heat

by

Running in Bali can be tough.

The sun is always blazing, and when I first moved here, I had no idea what I was getting myself into.

I thought I was tough enough to handle it all, so I started running early in the day, thinking I could avoid the heat.

But I quickly learned that without sunscreen, I was in for trouble.

Every time I skipped it, I ended up with sunburns that left me looking like I had been cooked on the grill.

I’ve made all the mistakes: running in the heat, ditching sunscreen, and thinking I didn’t need water—spoiler, I did. And let me tell you, I’ve paid for it with some seriously bad sunburns and dehydration.

But over time, I learned what really works to protect myself from the sun. Now, I’m here to share those lessons with you.

Whether you’re in a place like Bali or just trying to handle the sun where you’re at, I’ve got tips to keep you safe, cool, and feeling strong while running under that intense sun.

Sunscreen isn’t just for the beach. 

Look, I get it—you don’t need another “wear sunscreen” lecture.

But here’s the truth: no matter how tough you think you are, running without sunscreen is like playing with fire.

If you’re out there for more than an hour, you’re going to regret not applying it.

Trust me, I’ve been that guy who thought he could get away with a short run and ended up looking like a lobster.

Never again.

I always go for SPF 30 or higher, and I slather it on thick. Don’t forget your lips, either—nothing says “I’m ready for a marathon” like a sunburned smile. Here’s a little trick: carry a small sunscreen tube for those mid-run touch-ups if you’re running long.

Know Exactly How Much to Apply

Here’s the truth: we all know sunscreen’s important, but how much should you actually put on?

You’re probably putting on less than you think. A dab on your face and a quick swipe on your arms won’t cut it.

You need to cover your whole body like it’s armor—especially if you’re out there for long stretches.

Trust me, I’ve seen plenty of people hit the trail and end up looking like lobsters by the end of the run. Don’t let that be you.

Pick Smart Clothing

If you want to take your sun protection game to the next level, let’s talk about UV-protective running gear.

I get it—you want to look cool in your cute tank top and shorts while running in the heat.

But when the sun’s out, it’s time to rethink your outfit. You want protection, not a sunburn souvenir. Long sleeves, light pants, and sun-protective clothing are where it’s at.

And let me tell you something: don’t even think about wearing dark colors.

They attract sun like nobody’s business. Stick to light-colored, breathable fabrics to stay cool and protected. 

What’s more?

Invest in some UPF 50+ clothing. It’s like sunscreen for your whole body, without the sticky mess.

These clothes are made to block out UV rays. I’m talking shirts, shorts, and even socks—everything you need to keep your skin safe while you’re clocking those miles. It’s lightweight, breathable, and won’t leave you sweltering like you’re wearing a garbage bag.

 

 

Hat & Sunglasses

Okay, let’s talk about the dynamic duo. You can’t run in the sun without a hat and sunglasses, and no, I don’t mean just for style. These guys are here to save your face, your eyes, and your sanity.

Soak your hat in water before you run in the sun. It’ll cool you down and feel like a personal air conditioning unit for your head.

And sunglasses? Get some with UV protection. Sure, they’re for looking cool, but they’re also there to protect your eyes from UV rays that can lead to cataracts down the road.

Timing Matters 

Look, I know you’re eager to get your miles in, but the sun’s heat is no joke, especially between 10 a.m. and 4 p.m. Those are the “danger hours.” If you can, shift your runs to early mornings or evenings. Your skin will thank you.

Start your long runs early and get done by 9 a.m. If you must run during peak hours, layer up on the sunscreen, cover up, and get in and out of the sun as fast as possible.

Hydration is key

Running in the sun without proper hydration is a recipe for disaster. You’re not just losing sweat; you’re losing water, minerals, and the ability to recover. Drink before, during, and after your run like your body depends on it—because it does.

I aim for 8–12 oz of water 20–30 minutes before a run and sip every 15–20 minutes on longer runs. Keep that water bottle close—hydration is the unsung hero of skin protection. Here’s your full guide.

Legionnaire Hats

Okay, let’s talk hats.

Not the cute, “I’m-just-here-for-a-5k” type hats.

No, I’m talking about those legionnaire hats with the neck flap.

Yeah, they might not be the most stylish thing in the world, but hear me out — if you’re doing long runs in the sun, this is hands down the best investment you can make.

You’re running, sweating, and that sun’s beating down on you. You need protection, but your regular cap’s only covering the top of your head.

What about your neck?

What about your ears?

That’s where the legionnaire hat comes in.

The neck flap shields the back of your neck and your ears, so you can run without feeling like your skin’s going to start smoking off.

Plus, it’s a game-changer when you’re out on a long run, where every little bit of extra shade counts. Pro tip: dunk that thing in some cold water before heading out—instant cooling system for your head.

Your neck will thank you after 20 miles.

Recovery is your secret weapon.

You crushed your run, but the sun left its mark.

Time to hit the shower and give your skin some TLC. I’m talking gentle cleanser, and if you’ve been in the sun for a while, aloe vera is your best friend. It’s soothing, cooling, and will keep your skin happy.

Pro tip: Use a pre-cleanse oil first, like Beauty Shaman’s Cleansing Beauty Oil, to get rid of dirt and grime. Follow it up with a gentle cleanser to remove sweat, sunscreen, and that post-run grime. Your skin will thank you.

Quick Checklist for Sun Protection:

  • Sunscreen: SPF 30+ (broad-spectrum)
  • Clothing: Light, long sleeves, and sun-protective gear
  • Hat & Sunglasses: UV protection, soak your hat in water
  • Timing: Avoid 10 a.m. – 4 p.m.; opt for early or evening runs
  • Hydration: Drink 8–12 oz before and sip every 15-20 minutes
  • Post-Run Recovery: Use soothing aloe vera lotion

Pro tip: Save this checklist and share it with your running buddies. Stay sun-smart, stay strong, and keep chasing those goals. Keep it safe and keep running!

Conclusion:

Summer running’s all about hitting the trails and enjoying those long sunny days, but don’t let the sun turn you into a cautionary tale. Protect your skin, protect your eyes, and get out there with confidence.

And now, I want to hear from you. What’s your go-to sun protection strategy?

Drop a comment below, and let’s keep this sun-safe runner community growing.

Until next time—every mile builds the runner you’re becoming. Keep lacing up and running smart.

How to Get a Quality Treadmill on a Budget (Without Sacrificing Your Wallet)

by

Finding a treadmill that doesn’t cost more than your rent?

I know that feeling too well.

Back in 2014, I was just starting out as a runner. I barely knew the difference between a good pair of shoes and a bad one, let alone what to look for in a treadmill.

I ended up spending way too much on the Nautilus T618.

It had all the cool features—lots of settings, a big price tag—but it didn’t take long to realize it wasn’t the right fit for me.

Here’s why: back then, I was barely running and was always traveling for work. I didn’t even have time to use the treadmill.

And when I did try it, I quickly realized it wasn’t comfortable for my knees, and the belt didn’t feel right when I ran.

It looked great, but it wasn’t what I needed as a beginner. I was sold on the features but didn’t think about what would actually work for me.

Now I know a lot more about picking the right gear. I’ve learned how to find a treadmill that’s worth the money and fits my needs.

So don’t sweat it (unless you’re running). I’m here to give you the advice I wish I had back then.

Let’s break it down.

The First Step? Stop Wasting Your Money on Cheap Treadmills

Look, I get it—those $400 treadmills look like a steal, right?

They might even sound good with all the fancy specs. But here’s the truth: cheap treadmills are like trying to run a marathon in flip-flops. They’re going to let you down.

Ever bought something just to regret it later?

Like that pair of running shoes that promised the moon, but after two weeks of training, you were nursing painful blisters? Yeah. Same story with cheap treadmills.

Here’s the truth. 

When you’re buying a treadmill on a budget, quality should still be a priority.

Cheap machines often come with weak motors, flimsy frames, and a whole lot of features you don’t need.

Trust me, a weak motor will wear out fast, leaving you with a machine that barely makes it through a 20-minute jog. So, what’s the fix?

Look for Something with at Least 2.5 Continuous Horsepower (CHP)

That’s the sweet spot for long-term durability.

Timing Your Purchase

Alright, you’ve survived the first trap—cheap treadmills.

Now, let’s talk timing.

Holiday sales.

Yes, you heard me. Those are your golden ticket.

Think Labor Day, Black Friday, Memorial Day, or even the end of the year.

Stores are clearing out inventory, and that’s when you find the deals.

You can get a solid treadmill for way less than you’d pay during peak season. Just be patient and keep an eye on those sales. Heck, sometimes the holiday discounts are better than Black Friday.

Do Your Research

Look, don’t just dive into buying the first treadmill you see.

Research is your secret weapon.

I’m talking about checking out reviews, comparing specs, and making sure you’re getting a quality treadmill.

Do some sleuthing, because I promise you, that little bit of extra effort will pay off.

Here are the top brands to dig into:

  • Horizon
  • ProForm
  • Bowflex
  • Sole

And here’s what to focus on:

  • 2.5 CHP motor (or higher)
  • Warranty length (at least 10 years on the frame)
  • Comfort features (like good cushioning to save your joints)

Buy a Used Treadmill

If you’re really looking to save, used treadmills are your ticket to a solid deal. People buy them, use them a couple of times, and then just let them collect dust. That’s your opportunity to swoop in and snag a bargain. Craigslist, Facebook Marketplace, even gym equipment sales—they’re all gold mines for second-hand gems.

Here’s your guide to getting a second-hand treadmill.

Pro Tip – When New Year’s resolutions start to fade in February, that’s when you’ll find people selling their barely-used gear. You know the ones—bought with high hopes, then left to gather dust. You’re basically rescuing that treadmill, giving it a second chance.

The Treadmill Buying Checklist:

  • Motor Power: Minimum 2.5 CHP
  • Look for Deals: Shop during holidays and end-of-year sales
  • Check Brands & Reviews: Stick to trusted brands like ProForm, Horizon, Bowflex
  • Used Treadmills: Look for well-maintained machines on Craigslist or from local gyms
  • Warranty: Make sure the motor and frame are covered

Conclusion: Budget Treadmill, Big Wins

Look, I know it’s tempting to cut corners when you’re on a budget.

But if you take a little time to research, wait for sales, and avoid the cheap stuff, you’ll score a treadmill that will keep you running strong for years to come. And trust me, your knees will thank you.

Now go ahead, find your dream treadmill without breaking the bank. Let me know what you find in the comments—I’d love to hear your treadmill success stories.

And remember, just because you’re on a budget doesn’t mean you have to compromise on quality. Keep training strong, and get that run in—treadmill or not!

Here’s how to score other running gear on a budget.

How to Start Running to Lose Weight: An 8-Week Beginner Plan

by
Free beginner running plan schedule

Starting to run for weight loss can feel intimidating.

I totally get it – when I first decided to lace up and hit the pavement, I was overweight and had zero clue what I was doing.

Back then, there weren’t many guides for beginners like me, so I just ran aimlessly.

I remember feeling wiped out after just a few minutes and wondering if I was even doing it right.

But you know what? With every step, I made progress. It wasn’t easy, but it worked.

Now, I’m here to save you from the mistakes I made with a simple, beginner-friendly 8-week running plan designed to help you burn fat, get fit, and avoid injury.

Start Slow—Seriously

Trust me on this – one of the biggest mistakes I made was thinking I could go from couch potato to marathoner in no time.

I wanted to be that runner who could just crush miles, but after a week of running without a plan, I ended up sidelined with shin splints.

Lesson learned: running too hard, too fast only leads to pain and frustration.

And let me tell you, pushing through pain just got me stuck on the bench for weeks.

That’s why I can’t stress this enough: start slow. Don’t go out trying to sprint. Your body needs time to adjust to the pounding that running puts on your joints, muscles, and tendons.

Think of it like hitting the gym – you wouldn’t try to bench 300 pounds on your first day, right?

Building your endurance gradually gives your body time to adjust, so you can avoid injuries and actually enjoy the ride.

How Long Does It Take?

When I first started running, I had no idea how long it would take to get fit or lose weight. It felt like climbing a mountain. But after a few weeks, I started seeing some wins.

My energy went up, I could run longer without feeling like I was about to collapse, and things were just… better.

Weight loss? Yeah, it’s not a fast track, but that’s cool – consistency is the real game-changer.

I learned to celebrate the little victories. I sure didn’t lose the belly overnight, but I noticed I was running further, breathing easier, and feeling better every time I laced up.

Stick with it, and you’ll see the changes – not just in your weight, but in how you feel mentally and physically.

Here are some things to keep in mind when figuring out how long it’ll take for you to get there:

  • Your starting shape – are you already active, or just starting out?
  • Your age – the younger you are, the faster you’ll get in shape.
  • Your current body weight – if you’re carrying more weight, it might take a little longer, but trust me, it’s worth it.
  • Your running program – if you follow my beginner plan, you’ll probably see faster results.

The Run-Walk Method

I won’t lie – I wasn’t a fan the first time I heard about the run-walk method.

I thought it was cheating, like I wasn’t really running if I was taking breaks.

But looking back, that method was a lifesaver. It saved me from burnout and injury, and honestly, it boosted my confidence like crazy. It helped me build endurance without overdoing it. And to this day, I cannot thank enough an old friend who showed me how to do follow this simple method.

I started with small intervals – run for 30 seconds, walk for a minute.

The idea is simple: mix running and walking so you don’t burn out too soon.

You can gradually increase your running time as you get stronger.

At first, it felt a little awkward, but after a few weeks, I was running longer and taking fewer breaks, and that felt amazing. I wasn’t just running – I was actually getting stronger.

Finding the Right Balance Between Walking and Running

To get the most out of the run-walk method, you need to find a balance that works for you. And that depends entirely on where you’re starting from.

Here are three ratios to try:

  • The Newbie: Jog for 20 to 30 seconds, then walk for 1-2 minutes.
  • The Intermediate: Jog for 3-5 minutes, then walk for 2-3 minutes.
  • The Experienced: Jog for 8-10 minutes, then walk for 30 seconds to 1 minute.

What’s More?

Remember to take those walk breaks before you’re really tired. The goal is to keep your body moving without burning out. Trust me, you’ll feel a lot better in the long run.

In case you want to learn more about the run/walk method, please check my post here.

8-Week Running Plan for Beginners

Below is a week-by-week plan.

Each week includes three run/walk workouts, rest days, and an optional cross-training or strength workout.

Adjust days to fit your schedule, but keep at least one full rest day between hard sessions. Pace yourself (keep it conversational!), and remember: the goal each week is consistency and gradual progress.

Let’s break it down:

Week 1

Workouts (3 days): Start with a 5-minute brisk walk to get your legs moving. Then do 8 rounds of (30-second jog, 90-second walk). Wrap it up with a 5-minute cool-down walk. You’ll probably only hit 15–20 minutes, but hey, that’s perfectly fine.

Rest/Cross-training (4 days): Take at least 3 full rest days (think Monday, Wednesday, and Friday). On one other day (maybe Sunday), mix it up with 20–30 minutes of easy cross-training – like a light bike ride, some swimming, or a bodyweight strength routine (think squats, lunges, and planks).

Tips: Keep your jog nice and slow – if you can’t hold a conversation, slow down. The goal here is comfort. Breathe steadily, whether through your nose or mouth. Let your arms move naturally, and don’t overthink your posture.

Motivation: Just getting all 3 workouts done this week? That’s a win! This is your foundation week, so give yourself a high-five for just showing up.

Week 2

Workouts (3 days): Start with the same warm-up. Now, do 6 rounds of (1-minute jog, 2-minute walk). This adds a little more running time. End with a 5-minute cooldown walk.

Rest/Cross-training (4 days): Again, take 2–3 rest days. On one day, add a 20–30-minute low-impact workout (bike, elliptical, or even a brisk walk).

Tips: You might feel your lungs working a bit more this week – that’s good! Stick to an easy pace, and breathe from your belly. Aim to finish each workout without stopping your intervals early.

Actionable Advice: If you have time, try adding a short strength circuit (push-ups, planks, squats) on a rest day. Building muscle boosts metabolism and helps with weight loss.

Week 3

Workouts (3 days): Warm up for 5 min. Then do 5 rounds of (2–3 minutes jog, 1 minute walk). (Example: Jog 2:00, walk 1:00 ×5). Finish with a 5-minute cooldown.

Rest/Cross-training (4 days): Same pattern – 2–3 rest days, 1 optional cross session. You could try a yoga or stretching class once this week to help with recovery.

Tips: Your runs are longer now. Keep a conversational pace. If you feel good by repeat 4, you can slightly extend the last jog (up to 3 min). If needed, you can break the last repeat into smaller chunks (like two 1.5 min jogs with short walks).

Motivation: Notice how by Week 3 you’re jogging several minutes at a time – that’s real progress. Trust the process: these minutes add up!

Week 4

Workouts (3 days): Start with a warm-up, then do 4 rounds of (5-minute jog, 1.5-minute walk). Finish it off with a 5-minute cool-down.

Rest/Cross-training (4 days): Take 2 rest days (including Sunday). On one extra day, do 30 minutes of moderate cross-training – maybe a dance class, cycling, or a long hike.

Tips: At this point, you should be getting the hang of pacing. If that 5-minute jog feels tough, just slow it down a bit. But if it’s easy, try cutting down the walking breaks on the last one. Always finish strong, even if it means walking at the end.

Actionable Advice: Keep track of these workouts in a journal or app (note the distance and how you felt). When you look back and see “5-minute jog,” that’s your proof you’ve got this!

Week 5

Workouts (3 days): Start with a warm-up, then do 3 rounds of (8-minute jog, 1-minute walk). Finish with a 5-minute cool-down. You should be running ~24 minutes total (split into 3 segments).

Rest/Cross-training (4 days): Take 2 rest days. Use one extra day for a longer cross-training session (40 min easy bike/swim or a full-body strength workout).

Tips: These 8-minute jogs are serious – stick with a pace that lets you breathe steadily. Remember, weight loss is most effective when you keep a calorie deficit, not just by running hard. Don’t reward yourself by eating big meals; plan healthy post-run snacks (fruits, yogurt, nuts) to satisfy hunger.

Motivation: You’re in the home stretch! By the end of this week, you’ll have run 24 minutes with only brief rests. Drink plenty of water, and get extra sleep – your body is adapting quickly.

Week 6

Workouts (3 days): Start with a warm-up, then do 3 rounds of (12-minute jog, 1-minute walk). Finish with a 5-minute cool-down. Each session now has 36 minutes of running.

Rest/Cross-training (4 days): Keep 2 rest days. For cross-training, try something different (like a Pilates or light strength class) to challenge muscles in new ways.

Tips: You’re running long intervals now. If your legs feel heavy by the last repeat, don’t risk a fall – just walk it out. Focus on keeping good form (upright posture, relaxed shoulders) rather than speed right now.

Actionable Advice: Pay attention to your nutrition. Stick with whole foods (veggies, lean protein, whole grains). It’s easy to snack or grab late-night treats – so keep track of what you eat to stay on point with your goals.

Week 7

Workouts (3 days): Start with a warm-up, then run 15 minutes, walk 1 minute, and run another 15 minutes (two long jogs split by a short walk). This is like doing a half 5K (~2.5 miles total).

Rest/Cross-training (4 days): After these big sessions, give yourself 2 full rest days. On the other day, enjoy 30–40 minutes of moderate cross-training (like a casual bike ride or swim).

Tips: These 15-minute runs should feel challenging but under control. If needed, break them into smaller chunks (e.g., 3×5-minute jogs with brief walks). But aim to minimize breaks as you finish the week.

Motivation: Big congrats – you’re hitting 3 miles (5K) in your longest runs now! That’s a massive win for a beginner. No matter how it feels, that’s proof your fitness and endurance are leveling up.

Week 8

Workouts (2 days): Pick two days (e.g. Tue and Sat). Warm up 5 minutes, then run 30 minutes continuously at an easy, steady pace. Cool down 5 min. You can jog slowly the entire time, or use one short walk break (1–2 min around the halfway point) if you feel you need it.

Rest/Cross-training (5 days): You only have two runs this week. Use the extra days to rest completely or do light activities like walking, yoga or easy cycling to stay loose.

Tips: This is the finale – 30 minutes non-stop. Celebrate how far you’ve come: when you started, jogging even 3 minutes was a big deal, and now you’ll run for half an hour! Keep the pace relaxed; this is a long, fat-burning run.

Actionable Advice: Once you crush both 30-minute runs, take a second to recognize how far you’ve come. Think about signing up for a free 5K (virtual or local) or setting your next challenge. Just running 30 minutes a few times a week can do wonders for weight loss and your health.

Each week’s progress is a step toward your goal. Stick to the plan, be kind to your body, and remember that consistency beats intensity at this stage. If you need to take more breaks in the beginning, that’s totally fine. It’s all about progress, not perfection. And remember, every step forward is a victory.

Additional Tips

Here are more guidelines to help you get the most out of my beginner running plan.

Time Over Distance

A huge lesson I learned when I first started was that time matters more than distance. I used to focus so much on hitting a specific distance – like 3 miles – that I forgot to pay attention to my body. But what I’ve realized is that if I focus on running for a set time instead of a set distance, I’m less likely to push myself too hard.

In the beginning, try to focus on how long you’re running instead of how far you’re going. For example, aim for a 20–30 minute workout. Once you can consistently hit that time, then start thinking about distance.

Rest and Recovery for Runners

I’ve gotta be honest – when I first started running, I thought I had to go full throttle every single day. I quickly realized, though, that rest is just as important as the running itself. Your muscles need time to repair and rebuild, or you’re just asking for injury, burnout, or overtraining.

Now, I stick to a routine where I take 1-2 full rest days every week. On those days, I’ll do something light, like yoga or just taking a walk – nothing that’s gonna wear me out. The body needs a break to recharge, and trust me, it pays off in the long run. Rest isn’t just a luxury; it’s what keeps the running habit alive.

The Right Shoes

When I started, I was just throwing on whatever sneakers I had lying around. Big mistake. I ended up with blisters and sore knees. That’s when I made the switch to a solid pair of running shoes, and man, what a game-changer. Good shoes protect your joints, keep your form in check, and make every run feel way better.

So, get fitted at a store that actually knows running shoes. Find the pair that works for you, whether you need neutral, stability, or motion control. Don’t skimp on this – your body will thank you later.

Tracking Progress

At first, I didn’t track anything. I just ran. But when I started tracking my runs, I realized how much I was improving – even on days when it felt like nothing was changing. Whether it’s with a fitness watch, an app, or just jotting things down in a notebook, tracking your runs is a solid way to stay motivated and see how far you’ve come.

I remember tracking how long I could run without stopping, and over time, I saw those times getting longer. You don’t need fancy tools, either. A simple log with your run time, how you felt, and your pace is all you need to see huge progress.

Staying Motivated

In the beginning, I needed all the motivation I could get. I drew inspiration from success stories of people who had lost weight through running. Watching shows like The Biggest Loser made me think, “If they can do it, so can I!” I set small, manageable goals, and every time I hit one, I celebrated. And trust me, no matter how small, those victories kept me going.

As you go, find what fires you up – whether it’s new shoes, a running group, or treating yourself to something healthy after each run. Motivation is like a muscle – the more you use it, the stronger it gets.

Nutrition and Weight Loss

One thing I didn’t realize at first was how much nutrition matters. I thought just running would be enough to shed the weight. Turns out, it’s not just about the miles. What you eat plays a huge role. Now, I make sure my meals are balanced: protein, healthy fats, and complex carbs.

It’s not about dieting; it’s about fueling your body right. A healthy diet, alongside running, can boost your weight loss and give you the energy to run longer and feel stronger.

Mental Barriers

Overcoming self-doubt was one of the hardest parts of my journey. I thought I had to be super lean or fast to be a “real” runner. But then I realized that running is for everyone, no matter what you look like. The key is just getting started.

I had to change my thinking – from “I can’t” to “I’m doing this.” It wasn’t about being perfect. It was about sticking with it and pushing through the tough days. Once I made that mental shift, running became not just exercise, but a tool for self-improvement and empowerment.

Frequently Asked Questions

I know you probably have a ton of questions right now, so I’m gonna tackle some of the most common ones.

What if I miss a day in my running plan?

Missing a day is totally normal, especially when you’re starting out. If you miss a run, don’t sweat it! Just pick up where you left off. Consistency is key, but so is listening to your body. If you’re feeling wiped or under the weather, it’s okay to take a rest day.

Can I repeat a week if needed?

For sure! If you’re feeling challenged by a particular week, or just need more time to adjust, go ahead and repeat it. The goal is to build a solid foundation, and taking the time to get comfortable with your running will pay off big-time in the long run.

How do I know if I’m overdoing it?

Listen to your body. If you’re constantly tired, sore, or just unmotivated to run, you might be pushing too hard. Overtraining is real, so be mindful of those signs. Make sure you’re incorporating rest days and cross-training to keep your body balanced.

What should I wear for my runs?

Wear gear that actually helps you run better. A good pair of running shoes that fit well is essential. Comfortable, moisture-wicking clothes are a must too – they’ll keep you dry and prevent chafing. And always check the weather before you head out, so you can dress accordingly.

How can I stay motivated throughout the plan?

Motivation can be tough, especially early on. Setting small goals, tracking your progress, and maybe running with a friend can all help. Joining a local running group or signing up for virtual challenges can also keep you accountable and give you a sense of community.

Join the Community!

I want to hear from you! Whether you’re just starting your running journey or you’ve been at it for a while, sharing your experiences can help others. What challenges have you faced? What tips or tricks have helped you?

Feel free to drop your thoughts and questions in the comments below. Your story could be exactly what someone else needs to keep moving forward.

Final Thoughts

You’ve already done the hardest part: you’ve decided to start. And trust me, it’s going to be worth it. Running isn’t just about weight loss – it’s about building a stronger, more resilient version of yourself. Stick to the plan, stay consistent, and don’t let setbacks hold you back. You’ve got this!

Remember, every step forward counts. Whether it’s 30 seconds or 30 minutes, it’s all progress. Keep running, keep believing in yourself, and enjoy the ride!

How To Choose The Right Minimalist Running Shoes

by

If you’ve ever eyed those super-light, barely-there running shoes and wondered if they’re worth the hype, you’re not alone.

I was curious too—and honestly, jumping into minimalist shoes without knowing what I was doing landed me in a world of pain.

Minimalist shoes can help you run more naturally and strengthen muscles you didn’t know you had—but only if you pick the right pair and ease into them. Get it wrong, and you’re asking for trouble.

In this article, I’ll break down what minimalist shoes really are, the pros and cons, and how to switch over without wrecking your legs.

The Rise of Minimalist Running

Let’s start with why minimalist shoes have become such a big deal. You know how people say we were meant to run barefoot? That’s where minimalist shoes come in.

Minimalist shoes take that idea and give you just enough protection for your feet.

When you lose that cushion, you’ll find yourself using muscles you didn’t even know existed. But don’t worry, you’re not going full caveman with these shoes.

Minimalist Footwear: Not Just Barefoot, But Smarter

Let’s clear this up: minimalist shoes aren’t just cushioned shoes with less padding. A good minimalist shoe has a few must-have features — and I’m about to break them down for you.

Here’s what you need to keep on mind:

  • Low Heel-to-Toe Drop: The heel sits lower than your toes. It’s not just a gimmick — this helps you run smoother and puts less stress on your knees.
  • Lightweight: Minimalist shoes should be light — aim for under 9 ounces if you can.
  • Minimal Cushioning: You’ll feel the ground more — and that’s exactly what these shoes are designed for.
  • Wide Toe Box: Your toes need room. A wider toe box lets them spread out naturally, which will make your runs feel more comfortable.

 

The Pros of Minimalist Shoes

Let’s look at some of the reasons many runners have embraced the minimalist wave. They do more than just look cool (but hey, they definitely do).

Here are the main perks:

  • Improved Running Form: You know that painful heel strike you used to make? It slows you down, wears you out, and puts extra stress on your joints.
  • Fewer Injuries: Landing on the ball of your foot (forefoot striking) helps spread the impact and puts less strain on your knees.
  • Proprioception: In minimalist shoes, you’ll feel the road or trail beneath your feet more, which helps improve your balance and efficiency.
  • Light as a Feather: Minimalist shoes are so light, you’ll feel like you’re running on air.

The Downsides

Of course, there’s always a catch. These shoes have some downsides, and I’d be doing you a disservice if I didn’t tell you about them.

Here they are:

  • Increased Injury Risk: Minimalist shoes aren’t a magic fix. If you’ve been running in cushioned shoes forever, jumping into minimalist shoes without easing into it is asking for trouble.
  • Tendonitis & Achilles Stress: Forefoot striking sounds great, but it does put more stress on your calves and Achilles. If you’re not ready for it, you could end up with tendonitis or other injuries.

For more on the pros and cons of minimalist running, check the following resources:

To Minimalist or Not to Minimalist?

Here’s the deal: minimalist shoes are fantastic… but they’re not for everyone.

They’ll help you run more naturally, but only if you’re ready for them.

You’ve got to ease into it. Don’t go from typical running shoes to minimalist shoes and expect a miracle.

Transition slow, listen to your body, and give it time.

Minimalist Shoes vs. Standard Shoes

When comparing minimalist shoes to your classic cushioned running shoes, it all comes down to the heel-to-toe drop.

Standard running shoes have a drop of 10-12mm — meaning your heel is elevated above your toes.

Minimalist shoes, on the other hand, typically have a 4-8mm drop, and some are zero drop (heel and forefoot are the same height).

A zero drop feels closer to barefoot running, which is great for some, but tough for others.

Choosing the Right Minimalist Shoes

Picking minimalist shoes is about more than just the looks.

Let’s get into what you need to look for:

  • Flexibility: Your shoes need to move with your foot. If they’re stiff, they’re not doing you any favors.
  • Fit: Make sure the shoe is snug but not tight. Your foot shouldn’t be swimming in it, but it also shouldn’t feel like it’s in a vice.
  • Materials: Breathability is key. If your shoes can’t breathe, your feet will be swamped in sweat. Nobody wants that.
  • Stack Height: The sole thickness. Lower stack height means you’re closer to the ground, which is the goal of minimalist shoes. But if you’re running on trails, you may want a little more cushion.
  • Heel-to-Toe Drop: Aim for a 4-8mm drop. Anything lower, and you’re running almost barefoot. Take it slow if you’re making the switch.
  • Toe Box: Your toes need space. A wider toe box allows your toes to spread out naturally, which will make your runs feel more comfortable.
  • Shoe Weight: Keep it light. Minimalist shoes should feel like they’re barely there. If they feel heavy, drop them.

How Long Do Minimalist Shoes Last?

They don’t last forever. Expect to replace them after 400-500 miles, depending on how often you run. 

If you’re logging 20 miles a week, you’ll need a new pair every 5-6 months. Don’t wait until your shoes feel like you’re running on bricks.

Transition Slowly

Making the switch to minimalist shoes isn’t a sprint. Start slow. Test them out on shorter runs, and gradually increase the mileage as your legs get used to the new style. If you’re jumping in headfirst, you’ll regret it. Trust me, I’ve made that mistake. Ease into it, and soon enough, you’ll feel the difference.

Quick Transition Tips:

  • Walk first: Get used to the shoes before you run.
  • Short steps: Focus on quick, light strides.
  • Start short: Begin with short runs on soft surfaces.
  • Cadence: Aim for 170-180 steps per minute.
  • Keep it smooth: Focus on midfoot landing.
  • Lean forward slightly: Don’t hunch over.
  • Arms at 90 degrees: Keep your arms natural.
  • Listen to your body: If it hurts, stop.

Conclusion: Don’t Rush It

Minimalist shoes are awesome — but they’re not a quick fix. You’ve got to ease into it, listen to your body, and let your legs adapt.
Don’t feel pressured to buy the most expensive pair.

Start slow, build strength, and soon enough, you’ll be running more naturally, with fewer injuries.

Minimalist running could be a game-changer, but only if you’re ready for it. You got this

How Many Miles is a 50K? Your Guide to Entry Level Ultra Running

by

The 50K race is often referred to as the “entry-level” ultra, and for a good reason—it’s the shortest distance that qualifies as an ultra marathon. But don’t let that fool you: even though it’s the shortest ultra, it’s still a serious challenge.

At around 31 miles, this “entry-level” event is no joke—it’s about five miles longer than a marathon.

But here’s the kicker: it’s not just the distance. The terrain, elevation, and mental hurdles will throw a whole new set of challenges at you.

When I first decided to take on the 50K, I wasn’t sure what to expect. But looking back, I can tell you it’s a completely achievable goal for anyone willing to put in the work.

In fact, with the right mindset, training, and a good sense of humor, you can totally crush your first 50K.

In this guide, I’ll give you the lowdown on everything from training tips to nutrition, gear, and mental strategies. And of course, I’ll throw in a few personal stories, like my Bromo Desert adventure and the wild midnight start at the CTC 50K Ultra.

Let’s get to it!

What Is a 50K Ultramarathon?

Let’s start with the basics.

A 50K is an ultramarathon, which is just a fancy way of saying it’s any race longer than a 26.2-mile marathon.

In miles, that’s 31.07 miles.

It might sound intimidating, but trust me—50K is often the first ultramarathon distance that new ultra-runners tackle.

The “feel” at ultras is totally different from a road marathon.

Picture less of that ‘big city race’ feeling and more of an ‘adventure on the trails’ kind of vibe.

Many 50Ks are run on trail courses, which means you’ll probably be jogging up mountains, sloshing through mud, and hopping over roots or scrambling across rocks.

Let me explain what I mean…

Not yet ready for an ultra? Try my marathon plan.

Trail vs. Road Challenges

Now, if you’re coming from road marathons, here’s the kicker: trail ultras are a whole different beast.

Road marathons are usually spot-on in terms of distance and pace. Aid stations hand out gels and water every few miles.

In trail ultras, things get… wild.

A “50K” might actually turn out to be closer to 55K or 56K. Surprise, right? And the terrain? It can slow you down big time.

Take my experience in the Bromo Desert Marathon 50K, for example. Instead of running on smooth, flat roads, I found myself tackling volcanic sand dunes and steep climbs at high altitude.

One minute, I was running, and the next, I was power-hiking up a freaking crater! Trail ultras often demand that you slow down or even take hiking breaks—especially on those steep uphills.

And that’s totally fine! Walking breaks? Yeah, they’re actually part of a smart 50K strategy. That’s why ultra trail runners are often dubbed power walkers – we do more walking than running, truth be told.

The trails are unpredictable—rocks, mud, rivers, crazy weather. You’ve got to be ready for anything. But that’s what makes ultramarathons so much fun—just the adventure of it all.

50k race challenge

Elevation = Extra Challenge

Let’s talk about elevation for a second. Many trail 50Ks come with some serious vertical gain. We’re talking hills, hills, and more hills. And it can make a HUGE difference in your race.

Here’s a trick: for every 100 meters of climbing, you can think of it like adding a whole kilometer to the effort. So, if you’re doing a 50K with tons of elevation, it could feel like running a much longer race.

During my Bromo Desert 50K, I had almost 1800 meters of climbing. Compared to other events, the elevation isn’t too much but for a first-timer, I’d to be careful and pick a a beginner-friendly ultra event (more on this later).

And it took me hours longer to finish than it would have on a flat course.

But that’s the deal with trail ultras—terrain and elevation make all the difference, so don’t worry too much about pace. The goal is to keep moving and take in the scenery. It’s all part of the experience.

To give you an idea, here’s the course profile for the bromo 50K event:

P.S Yes, that’s me being featured on the main page of the website. Famous right? Na. Just by accident

50K Race Times: World Records and Average Joes

Now, you might be wondering—how fast can 50K runners really go? Let me tell you, the pros make it look easy (even though it’s anything but). The men’s 50K world record? That’s CJ Albertson, who ran it in 2:38:43—31 miles at a crazy-fast 5:07 per mile pace! And for the women, Desiree Linden set the record at 2:59:54—she was the first woman to break 3 hours for a 50K. That’s insane!

But let’s be real here, that’s elite level. For most of us regular folks, a 50K is gonna take a lot longer than that. A solid amateur might finish in 5 to 6 hours on a good day.

Most people? They’re looking at finish times in the 6 to 7-hour range. And that’s totally okay! In fact, most 50Ks have 8-10 hour cut-off times, and plenty of runners take the full time to finish.

And here’s a fun fact: ultramarathons? Experience counts for a lot. Peak performance for a 50K tends to hit around 39-40 years old. So even if you’re not in your 20s, there’s a good chance you’ll be getting faster as you age!

P.S. Please keep in mind that these world records were performed on road, usually on indoor tracks. Not your typical trail course with elevation and treacherous terrains.

Trail vs Road Times

If you’re coming from marathons, expect to be slower in a 50K. It’s normal to run each mile 10 to 30 seconds slower than your marathon pace, even on a good day.

For example, if you run 8:00 minute miles in a marathon, your 50K pace might fall around 9:00-10:00 per mile.

That might add another hour or so to your time.

If the trails are technical or hilly, add more time to that.

For my first 50K took me about 8 hours, even though I had run a 3.5-hour marathon before. The sandy dunes, the slippery hills, the scorching heat and the mental aspect of running beyond 26.2 miles made it a whole new challenge.

Remember this: in ultras, it’s not about finishing fast. It’s about finishing strong.

Don’t stress about your time. As a first-timer, the main goal is to get across that finish line with a smile on your face.

And hey, sometimes being on the trail longer just means more time to fuel up, enjoy nature, and soak it all in.

Training Principles for a 50K Ultramarathon

Training for a 50K is a lot like marathon training, but with a few extra challenges thrown in.

The main things you need to focus on are building your endurance (lots of mileage and those long runs), running on terrain that matches race day, taking recovery seriously, and getting used to being out there for hours.

Let’s break it down into some solid principles.

Build Your Mileage Base (Consistency is Key)

To finish 31 miles, you need to have a solid base.

This isn’t about cramming in a few massive workouts. It’s all about consistency.

Start slow and build up gradually. Think of it like this: the more time you spend running, the more you teach your body and mind to handle the long hours on the trails.

Before your 50K, aim to reach a peak mileage of 50-60 miles per week. This isn’t a one-week wonder — it’s about steadily increasing your mileage until your body is ready to handle it.

If you’re just getting started and are newer to running, it might take up to a year of steady training.

But if you’re already running around 40 miles a week, six months of focused ultramarathon training should get you there.

Don’t stress about speed work for your first ultra. Throw in some strides or tempo runs for variety, but the real focus is just time on your feet.

One ultramarathon coach put it this way: “A 50K is a slower marathon.” The basic principles are the same as marathon training, but your focus should be on time on your feet, handling terrain, and fueling during those long runs.

My best advice?

Your first goal for a 50K? Simple — just finish. Forget about setting time goals. Your main focus is building that base and staying healthy. The biggest mistake I see in rookies is ramping up miles too quickly and ending up injured or burned out. Stick to the classic “10% rule” or listen to your body — increase gradually, and don’t forget to take recovery weeks when needed.

The Long Run 

Long runs are your bread and butter for ultramarathon training.

They’re going to feel like your best friend and, at times, like a challenge you want to throw out the window. But no matter how hard they get, these long runs teach your body how to keep going when it feels like it can’t.

For marathons, long runs peak around 20 miles, but for a 50K, you’re going to stretch that further.

Aim for your longest run to be between 20 and 26 miles. Some plans even recommend running a full marathon as part of your training. But honestly, hitting 20-22 miles is plenty, especially if you’re doing back-to-back long runs (more on that later).

When I was gearing up for the CTC 50K, my longest training run was 24 miles on trails, and it took me nearly 5 hours.

It was exhausting, but it gave me serious confidence: “Okay, I can handle being on my feet for hours.” Those first long runs will break you down, but they’ll build you up too.

I’d break the run into mental chunks: “Just get to the next mile,” “Make it to the top of this hill,” “Just reach the next water stop.” It made those long, grueling hours feel a little more manageable.

Back-to-Back Runs:

One trick I used in my training was back-to-back long runs.

For example, I’d do a long 18-mile run on Saturday and then follow it up with 10-12 miles on Sunday.

It was tough at first, but it simulated running on tired legs — which is basically what an ultra feels like. A good rule of thumb from coaches is to get in 30-40 miles over two days when you’re training for a 50K.

That one weekend where I did 20 miles on Saturday and 12 miles on Sunday really changed my mindset.

Sunday’s run was tough at first, but I realized I could still keep going on tired legs — a huge confidence boost for race day because when you hit that halfway point in an ultra, your legs are already begging you to stop.

Train on Terrain (Hills & Trails are a Must) 

If you’re training for a 50K trail race, here’s a piece of advice that’ll make all the difference: train on terrain that’s as close as possible to your race.

If your race has mountains, then find hills.

If it’s a technical trail, look for some gnarly paths to run on.

Running on trails isn’t the same as pounding pavement—it’s a whole different ball game.

You’ll be using muscles you never knew you had (I’m talking about those stabilizers and your ankles). It’s tougher, and your body’s going to feel it, so it’s important to get it used to the challenge.

When I was gearing up for Bromo, I didn’t just run any trails—I sought out the steepest, most challenging ones I could find. I even did hill repeats on a local trail until I was crawling up it.

But you know what? That paid off big time on race day when I faced those endless climbs. Train the way you race—it makes all the difference.

Now, let’s talk hills. When you’re facing big climbs in training (or race day), hiking is completely fine. In fact, it’s often the best way to get up those steep sections without burning out.

During my second ultra, the CTC 50K, the hikes were much more brutal. During the event, my mantra became: hike the ups, run the flats and downs.

Whenever I saw a big hill coming, I gave myself permission to power-hike it.

Guess what? I passed a lot of folks who tried to run up those hills, only to blow up halfway.

And don’t forget to train for those “extras” you might encounter on race day: running in the dark (ever tried a night run with a headlamp? If your race starts early or like CTC, at 10 PM, this is a must ), running in the heat, or even training in sand if your race happens in the desert. The more familiar race day feels, the better.

If you’re running a flat road 50K, don’t worry about the major elevation training, but still try to get in some soft-surface runs. You want to reduce the pounding on your legs. And yes, make sure you’re doing some long runs on flat pavement so your legs get used to that constant repetitive motion. You’ll need it come race day.

Recovery: Rest Hard, Run Hard 

Let’s face it, ultra training is no joke.

It’s tough on your body. As you increase your mileage and long-run distance, recovery becomes just as important as the training itself. You’re pushing your muscles, joints, and even your immune system to the limit, so you need to prioritize rest just like you do with your runs.

Here’s what I’ve learned about recovery that keeps me coming back stronger:

  • Sleep: Aim for 8+ hours of sleep per night. Your body does most of its repair work while you’re asleep. I always treated sleep like it was part of my training. Honestly, it’s the easiest “workout” ever. All you have to do is nothing, and your body gets stronger for it.
  • Rest Days: Take at least one or two rest days a week. No running, no excuses. Let your legs fully recover. If you need to move, go for a gentle walk or do some stretching or yoga. But don’t push it on rest days.
  • Listen to Your Body: If something feels off or you’re dealing with a nagging pain, don’t just push through it. Take a step back if you need to. I learned this the hard way after running through Achilles pain. I had to take an unplanned week off, and it wasn’t fun. Now, I respect rest like I respect my longest runs.
  • Nutrition for Recovery: After those long runs, you need to refuel. Your body needs protein and carbs to rebuild those muscles. For me, a big smoothie or a solid meal always hits the spot. My go-to recovery snack is chocolate milk and a turkey sandwich—simple, but it works every time.

Put It All Together: A Sample Week 

To give you an idea of what a peak training week might look like for a 50K, here’s what it could look like:

  • Monday: Rest or easy cross-training (yoga, cycling, etc.)
  • Tuesday: 5-mile easy run
  • Wednesday: 8-10 mile run (moderate pace, maybe add in some hills or tempo work)
  • Thursday: 5-mile recovery jog (super easy pace)
  • Friday: Rest day
  • Saturday: Long run – 20-22 miles on trails, go slow, and practice fueling
  • Sunday: Second long-ish run – 10 miles easy (on tired legs from Saturday)

This comes out to about 50 miles for the week. The next week, you might cut back for a “down week” to recover, then build back up again. Everyone’s plan will vary, but the key parts are: one long run, maybe a back-to-back, and mostly easy-paced running.

Training for a 50K isn’t just about logging miles. It’s about listening to your body, training smart, and putting recovery just as high on the list as the running. You’ve got to run hard, but you’ve got to rest hard, too.

Hydration

Start early when it comes to hydration. Drink consistently throughout the race, not just when you’re thirsty. I made this mistake early on, but it’s especially important if it’s hot, like it was during my Bromo Desert 50K, where temps hit 30°C (86°F). I drank about 500-750 ml of water per hour and carried electrolyte tablets to avoid dehydration and cramping.

But here’s the key: Don’t overdo it. Too much water can actually be harmful. There’s something called hyponatremia, and you definitely don’t want that. So, listen to your body. Drink when you’re thirsty, but don’t drown yourself. Keep sipping, stay ahead of your hydration, and you’ll be good.

Practice Your Fueling in Training

The best time to figure out your fueling strategy is during your long runs. I practiced with gels, bars, and electrolytes every 30 minutes during a 20-mile training run. By the time race day came around, I knew exactly what my stomach could handle. And trust me, there’s nothing worse than trying to figure out your fueling plan during a race.

Test everything during training. Your body will thank you when race day comes around.

Gear Essentials: What You’ll Need for a 50K

Gear can make or break your race. After my first ultra, I knew exactly what I needed to feel comfortable and get through the race. Here’s the gear I swear by:

  • Trail Running Shoes: You need the right shoes for grip and support on rocky, uneven terrain. Don’t make the mistake of showing up with shoes that aren’t broken in. Trust me, you don’t want blisters on race day.
  • Hydration Pack or Belt: You’ll need to carry your own water and snacks. Aid stations might be spaced out, so a hydration vest or belt is your best friend.
  • Headlamp: If your race starts early or ends late (like my CTC 50K did), you’ll need a headlamp to see where you’re going.
  • Clothing: Moisture-wicking clothes are a must. You want to stay dry, not drenched. Bring a jacket or vest just in case the weather changes.
  • Electrolyte Supplements: I always carry electrolyte tablets to keep my sodium and potassium levels in check. These really help prevent cramps.

Don’t forget a small first-aid kit, sunscreen, and chapstick. Trust me, those little things go a long way on race day.

Start Slow, Finish Strong

Here’s something I can’t stress enough—start slow. I know the race day excitement makes you want to go fast, but ultramarathons aren’t sprints. When I ran my first 50K, I took it easy at the start, and it paid off. I didn’t burn out in the first half, which gave me enough in the tank to pick up the pace later.

On the downhills, push the pace. On the uphills, take it slow—don’t be afraid to hike. It’s all about pacing. The key to finishing strong is managing your effort. Walk when you need to, and make sure you’re not going too hard early on.

Remember my mantra: hike the ups, run the flats and downs.

Pace Yourself: “Be the Fastest Tortoise”

When you’re gearing up for a 50K, forget obsessing over mile splits like you would in a marathon. Here, it’s all about the effort. There’s this saying in the ultra world: “Be the fastest tortoise.” Start slow, and try to keep it that way. You’re not racing to set a record in the first few miles – you’re setting yourself up for the long haul.

Run by Effort, Not Pace

For me, trail ultras are all about listening to my body. Sometimes I wear a heart rate monitor, but it’s mostly about the feeling. I use RPE (Rate of Perceived Exertion) – if I can talk, I’m in the sweet spot. If I’m gasping for breath, I dial it back. I want to save my energy for the long grind.

During my first 50K, I kept reminding myself: “If it feels slow, slow down some more.” I know, it sounds counterintuitive, but it works. During the CTC 50K, I saw a ton of runners take off like they were in a sprint, only to fade hard later.

I stuck to my plan, kept it steady, and ended up passing a bunch of those same runners in the second loop. Slow and steady? Definitely wins the race.

Pacing Mantras That Keep You Going

I’ve got a few mantras that keep me grounded on race day:

  • “Your slowest pace matters more than your fastest.” This one’s big. You’re in it for the long haul, so don’t blow yourself out in the first few miles just to impress anyone. Keep it steady, and you’ll stay stronger longer.
  • “Race the second half.” This one’s my favorite. I don’t push for speed until I’m well past the halfway point. In the first half, I let others zoom past. But come the second half? If I’ve still got legs under me, I start reeling people in. That’s when it’s really fun.

The Bromo Desert had two big loops, and I was pacing myself by walking the steep climbs and taking the downhills at a light shuffle. The first loop, I watched people zoom ahead, and I could feel the temptation to chase them.

But then I heard my coach’s voice in my head: “If it feels slow, slow down some more.” That advice saved me. By the second loop, I was passing runners who had started too fast.

Embrace the Ultra Mentality

Let’s face it: Ultras are mostly mental. While 50Ks might be 10% physical, that other 90% is all about your mind.

There will be moments when you’re feeling beat up and questioning why you’re out there. But this is where the mental game is won.

Here’s how I push through:

  • Break it down into sections: Looking at the full 31 miles can be overwhelming. Instead, focus on small wins – the next aid station, the next gel, the next mile. I’ve done long runs where I just told myself, “Get to the next hill.” That’s all you need to think about.
  • Positive self-talk: Sounds cheesy, but trust me, it works. I’ve used mantras like “One foot in front of the other” or “You’ve got this” when things get tough. I remember mile 28 during the Bromo Ultra – I was running on fumes, and all I could think was, “You didn’t come this far to only come this far.” It kept me going.
  • Expect the lows, but know they’ll pass: There will be times when you feel like absolute garbage. But, just like life, things change. I hit a serious low during the CTC Ultra at 3 AM. The rain was pouring down, my headlamp failed me, my legs were wrecked, and I was exhausted. I told myself, “Just make it to the next aid station.” Once I got there, I had some hot Indomie (noodle soup), a little Coca-Cola (honestly, magic), and I was back on my feet.

Final Thoughts – You Can Do This! 

Training for a 50K is a journey, no doubt. There’s no magic shortcut – just time, patience, and the grind. It’ll challenge you physically and mentally, but trust me, you’ll come out stronger than ever. Remember: it’s about consistency. Even when it sucks, just keep going. When you cross that finish line, you’ll know it was all worth it.

I’ll never forget the Bromo Desert 50K. I was nervous as hell at the start – doubts swirling in my mind. But once I settled into my rhythm, I was in the zone. I finished exhausted but proud, with a grin on my face. And honestly? It was one of the best feelings ever.

And you? Whether your goal is just to finish, or to crush it, your 50K will be one of the most rewarding experiences you’ll ever have. Let’s go – get out there and start training. You’ve got this.

Call to Action:

I want to hear about your 50K journey. Have you run one already, or are you gearing up for your first? Drop a comment below, and let’s support each other through this ultra journey. And if you found this guide helpful, share it with others who are thinking about their first 50K!

FAQ: Running Your First 50K

Q1: How many miles is a 50K race?

A 50K race is approximately 31.07 miles, making it just over a marathon distance.

Q2: Is a 50K considered an ultramarathon?

Yes! Any race longer than a marathon (26.2 miles) is considered an ultramarathon.

Q3: How should I train for a 50K race?

Gradually increase mileage with long runs, tempo efforts, and recovery days over several months. Back-to-back long runs and trail running (if relevant) are great additions.

Q4: How long does it take to finish a 50K?

Finish times vary depending on experience, terrain, and fitness. Most runners complete a 50K in 5 to 10+ hours.

Q5: Do I need to eat during a 50K?

Yes! Plan to fuel every 30–45 minutes with a mix of carbs, electrolytes, and fluids to keep energy levels stable.

Q6: Can I walk during a 50K race?

Absolutely! Walking is common, especially on tough climbs or technical terrain. Strategic walking can help manage energy.

Q7: What’s the difference between a 50K and a marathon?

A 50K is longer (31 miles vs. 26.2), often run on trails with more elevation and varied terrain, demanding more mental and physical endurance.

Q8: How many days a week should I train for a 50K?

Aim for 4 to 5 running days per week, including at least one long run and one rest or cross-training day.

Q9: What gear do I need for a 50K?

Key items include trail shoes (if off-road), hydration pack or bottles, nutrition, a hat or visor, and layered clothing for changing weather.

Learn More about Ultra-Distance Running

To dive a little deeper into the world of ultra-distance running, I’ve picked a few resources that can help:

  1. American College of Sports Medicine (ACSM): The ACSM offers a wealth of information on exercise science and training techniques. Their position stand on “Nutrition and Athletic Performance” provides evidence-based recommendations on fueling for endurance events, including ultra-marathons.
  2. UltraRunning Magazine: This publication is devoted to ultra-distance running and features articles, training tips, and interviews with experienced ultra-runners.
  3. Trail Runner Magazine: A great source for those focusing on trail running, which often overlaps with ultra-distance training. Their article on “Tips for Your First Ultra” provides practical advice for newcomers to ultra races.
  4. Running USA: This organization focuses on promoting and supporting the running industry. They often publish statistics and trends related to running events, including ultra-marathons.
  5. The North Face Endurance Challenge: The official website of this popular series of ultra-distance races includes a wealth of training resources, articles on endurance running, and nutrition tips. Check out their training resources here.