Runners’ Motivation

Want to improve your running motivation? You came to the right place. In this section, you’ll discover plenty of articles and guides that can help inspire your running routine and improve the mental aspect of your running game. What’s not to like, I daresay!

Hate Running? Here’s How to Start Loving It

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Running.

Even the word might make your stomach turn.

If hearing “go for a run” makes you want to hide under the covers, you’re not alone.

As a running coach (and someone who ditched treadmills for beach runs in Bali), I’ve heard every reason why people hate running.

Your legs feel like concrete.

Your lungs are on fire.

Every second drags.

Maybe gym class trauma still haunts you.

Or maybe you’ve tried and failed more times than you can count.

Here’s the thing—you don’t have to love running from the jump. But with the right mindset, a slower pace, and a few real-world tips, you can go from dreading every step to actually looking forward to lacing up.

I’ve seen it happen. People go from “I hate this” to “That wasn’t so bad” to “Wait, I enjoy this now?” The shift starts with understanding what makes running feel so hard—and then doing it differently.

Before we dive into the deep stuff, here are a few quick wins:

  • Slow way down: Most people run too fast. Drop the pace. Like, way down. You should be able to hold a convo.
  • Start tiny: Don’t chase a 5K yet. Try 10 minutes. Or run-walk. Small is smart.
  • Make it fun: Music. Podcasts. Trails. A running buddy (even your dog). Keep it light.
  • Flip your mindset: Running isn’t punishment. It’s time for you. Think self-care, not self-torture.
  • Stay consistent: Show up often, not hard. Your body will adjust, and it gets better.

Now let’s break down why running can feel so miserable—and how to change that.

1. Why Running Feels So Hard 

If running feels like a disaster every time, you’re not wrong. And you’re definitely not weak.

Here’s what’s probably going on:

  • It hurts: Running pounds your body in ways it’s not used to. Sore legs, burning lungs, that “what-the-hell-is-happening” feeling? Totally normal when you’re new. I still remember my first 10-minute jog. I legit thought I was dying. But that pain? It’s your body waking up. It won’t last forever.
  • You’re out of breath: If you feel like you’re sprinting and gasping, it’s because you probably are—even if it doesn’t look like it. Most beginners go too fast. We’ll fix that.
  • Old trauma: Maybe a coach used running as punishment. Maybe you were the slowest kid in gym class. Those memories stick. If you associate running with shame or failure, no wonder you hate it.
  • Zero results: You run, sweat, suffer—and the scale doesn’t move. You’re still huffing weeks in. Frustrating, right? But running isn’t magic fat loss. That has more to do with what you eat. And that “runner’s high” everyone talks about? It kicks in later—once your body settles into the rhythm.
  • It’s boring: Let’s be real. Running can feel like watching grass grow. Especially if you’re staring at a wall on a treadmill or doing the same loop every day. One of my clients said, “Each minute felt like ten.” Yeah, I get that. But there are ways to fight the boredom.

Here’s what most people get wrong: Running sucks when you do too much, too soon, too fast. That’s it.

Slow it down, shorten it up, and suddenly it becomes something you can actually handle.

And yeah, the suckiness? It doesn’t last forever.

Studies show your body starts adapting. Endorphins and other feel-good chemicals kick in with time and consistency. (Washington Post even says it takes real effort to get to the point where running feels calming.)

You don’t hate running. You hate how you’re doing it right now. That can change.

Run slower. Start smaller. Make it fun. Be patient.

2. Shift Your Mindset: From Punishment to Self-Care

Let’s be real—this whole running thing? It starts in your head.

If you step outside thinking, “Ugh, I have to run because I messed up” or “I hate my body, so I need to burn this off,” no wonder you hate running. That mindset turns every run into a grind.

I’ve been there too—seeing running as a chore, a punishment. But that mental loop? It’ll chew you up and spit you out.

Here’s the fix: stop treating running like a sentence.

This isn’t some punishment for eating pizza or skipping the gym last week. And it’s definitely not payback for those times in school when the coach yelled, “Run ten laps!” because someone dropped the ball.

That kind of thinking makes running feel like a punishment—and who the hell wants to show up for that?

Now, flip it. What if running became your form of self-care? Your “me time”?

A short 20-minute jog can feel like hitting the reset button. Think of it as meditation in motion—or, if you’re like me, a moving brainstorming session that sometimes ends in a taco craving.

Another shift? Stop chasing only the long-term wins. Sure, running can help you lose weight or improve heart health, but those take time. Focus on the right now.

That post-run calm? It’s legit—thanks to your brain’s endocannabinoids (yeah, those natural “feel-good” chemicals your body makes). You might not feel it every time, but often enough, a short run will leave you feeling better than when you started.

That’s the magic.

Also—ask yourself, why do you want to run?

It’s not just about burning calories. Maybe it’s to clear your head after a long day. Or to feel strong enough to chase your kids around the park. Or to prove to yourself that you’re tougher than the voice that says you’re not.

Bottom line: running isn’t a punishment. It’s a privilege. A tool. A way to grow.

3. Start Slow and Small: The Magic of Going Really Easy

Okay, now we get down to brass tacks.

Most people hate running because they make the same rookie mistake: going out too fast, too far, too soon.

It’s like trying to deadlift your bodyweight before you’ve mastered a push-up. You’re asking for pain.

Here’s my golden rule for beginners: slow the heck down. Then slow down again. Seriously.

Think “grandma shuffle” pace. If it feels too slow, it’s probably right.

The goal isn’t to impress Strava. It’s to keep showing up.

Try this: run slow enough that you could hold a conversation. If you’re gasping just to say “hi,” you’re doing too much.

This “talk test” is a simple way to know you’re in the sweet spot.

And yeah, some of you might think, “But that’s not even a real workout.” Doesn’t matter.

Early on, the game is consistency, not crushing it.

Let’s talk run-walk intervals—your new best friend. You do NOT need to run the whole time.

Olympian Jeff Galloway has a famous method: run 30 seconds, walk 30 seconds, repeat.

This is huge: walking isn’t failing. It’s training smarter.

A good Couch-to-5K plan will start you with more walking than running. That’s on purpose.

And yeah, it might feel too easy. But guess what? That’s the point. Let it feel easy.

That’s how you build fitness without trashing your knees or lungs.

Quick pride check: I get it, you might feel silly walking during a “run.” But ditch that ego.

Everyone starts somewhere. I’ve seen future marathoners huff through their first block.

The only failure is quitting because you tried to do too much too soon.

So here’s your challenge:

  • Next run, go slower than ever.
  • Toss in walk breaks early and often.
  • Try something like 2 minutes jog, 1 minute walk.

You should end your run thinking, “I could’ve done more,” not “I need to lie down and cry.”

That’s how you build consistency—and joy.

4. Train Smarter, Not Harder: Fix the Gear, Breathe Better, Run Smoother

Ever feel like running is just way harder than it should be? Like you’re putting in the effort but not getting anything back except sore knees and frustration?

Yeah, I’ve been there. But here’s the truth: small tweaks — the kind most people ignore — can make running feel 10x better. Not easier in a lazy way, but smoother, stronger, more dialed in.

Let’s get into it.

First: Your Gear Can Make or Break You

Running in junk shoes is like hiking in flip-flops or swimming in jeans.

Wrong tools, wrong results.

If your sneakers are beat up or you’re wearing trendy fashion shoes that look good but offer zero support, you’re basically begging for blisters, sore feet, or worse — shin splints and knee pain.

Here’s the truth. Swapping your clunky casual shoes for real running shoes can make running way less painful (and much more enjoyable)

Best advice? Head to a running shop, get your stride checked, and find shoes that match your foot and form.

Comfort wins.

You want something that feels like clouds but gives your feet the support they need.

Same goes for clothes. Cotton sweatpants? Chafing central.

I’ve had athletes limp home from a 5K because of raw thighs and bloody nipples. Moisture-wicking shorts, solid socks, and maybe some BodyGlide in the right spots — that’s your new armor.

Then: Clean Up Your Form 

You don’t need to look like an Olympic marathoner. But you do want to avoid running like Frankenstein.

The big one? Overstriding. If your foot lands way out in front of your body, you’re hitting the brakes every step and pounding your joints. That’s a fast track to overuse injury.

Instead, shorten your stride. Aim to land your foot under your hips — not a mile ahead. Think quick, soft steps.

I tell runners to imagine they’re running barefoot on eggshells.

Relax your upper body too.

I used to finish runs with my shoulders in my ears and my fists clenched like I was in a street fight. Now, I keep it loose — drop the shoulders, unclench the fists.

Pretend you’re holding a potato chip between thumb and forefinger — don’t crush it.

Your form should feel like you’re gliding, not forcing.

A slight forward lean (from the ankles, not the waist), and eyes looking ahead, not at your feet. These tiny changes can save you energy and keep you running longer.

Breathe Like You Mean It

Let’s talk breathing — because if you’re gasping and side-stitching by mile one, you’re not alone.

A lot of new runners panic-breathe: shallow, rapid chest breaths that leave you lightheaded and crampy.

Here’s what helped me (and what I drill into clients): breathe deeper and slower. Use your belly. Yep, belly breathing. Your stomach should rise as you inhale.

Try syncing breath to steps — maybe inhale for 3 steps, exhale for 3. It’s not a magic number, just a rhythm to keep you from hyperventilating.

A coach once taught me “box breathing” before runs: inhale, hold, exhale, hold. Just a few cycles. It calms you down and centers your breathing pattern.

Oh, and don’t worry about breathing through your nose only — you need oxygen. Use both your nose and mouth when you run.

This ain’t yoga class; it’s cardio warfare.

And if you get a side stitch? Slow down, walk it off, and try exhaling when your opposite foot hits the ground. Weird trick, but it works [self.com].

Cross-Train & Rest Like You Mean It

Look, I love running — but running alone isn’t enough. If you want to make it feel easier and avoid falling apart, add some strength training.

Even just bodyweight stuff like lunges, squats, and planks a couple times a week. Your muscles are the shock absorbers. The stronger they are, the smoother you’ll move.

And please — take rest days. Rest isn’t slacking; it’s smart. It’s how your body rebuilds.

Don’t go from zero to seven days a week and expect to thrive. I usually tell beginners to start with 3–4 runs per week. On off days, either rest completely or do something easy — walking, biking, yoga, whatever.

Just don’t burn out.

5. Make It Fun: How to Actually Enjoy Running

Yeah, I know — “fun” and “running” don’t always hang out in the same sentence. But hear me out: if all you’re chasing is numbers — miles, calories, pace — you’re missing the good stuff.

Let’s flip the script and find ways to actually look forward to your runs.

Run to Something You Love

Running in silence? That’s fine. But if it feels like a punishment, it’s time to liven it up.

Build a playlist that gets you fired up, or save that wild true-crime podcast or fantasy audiobook just for your runs.

Why? Because research says music can make running feel easier — by up to 10%, according to a Washington Post report. That’s not just in your head. It actually feels easier when you’re jamming to T-Swift or getting sucked into a podcast mystery.

Personally, I save certain episodes of my favorite podcasts just for my long runs — it’s like a mini reward, and it keeps me coming back for more.

ry this: Make a “run-only” playlist or podcast list. Something you only listen to while running. It turns your workout into something to look forward to — not dread.

(Quick coach’s safety PSA: if you run outside, keep the volume low or use open-ear headphones. You want to hear traffic, people, dogs, scooters — especially in places like Bali where drivers treat traffic rules as suggestions. Here’s your full guide to staying safe on the road)

Change the Scenery

If you’re always looping the same block, of course you’re bored. Even I get sick of my usual stretch sometimes.

Find a new path. Drive to a beach trail. Explore that park across town. Hell, even zigzag through neighborhoods you haven’t looked at in years.

Running in nature? Total game-changer. You’ve got birds chirping, breezes in your face, maybe a view you forgot existed.

Running along a tree-lined river path feels totally different from slogging it out on a treadmill— the environment messes with your head in the best way.

Gamify It

Running doesn’t have to be serious all the time. You can make it feel like a game — and I don’t mean splitting hairs over pace charts. I mean actual fun.

Try the Zombies, Run! app — it gives you missions where you “run for your life” from zombies. It’s ridiculous, but I’ve coached folks who swear it got them moving again.

Or invent your own games. “I’ll sprint to the lamppost, jog to the next dog, then walk after I spot three red cars.”
That kind of stuff keeps your brain awake. And it’s also a form of fartlek training.

Run With a Buddy (Human or Not)

Running solo is peaceful, sure. But if you want to make it more fun, bring someone.

When you’ve got a buddy, the miles blur by — especially if you’re deep in a chat about that Netflix show or your latest work rant.

Don’t have a running friend? Check out local Couch-to-5K groups. Trust me, everyone there is just as awkward and unsure in the beginning.

And if that sounds too social for you…

Get a dog involved.

Dogs are always stoked to run. They’ll stop and sniff stuff (read: built-in breaks), and their tail-wagging joy is contagious.

6. Find Your Motivation: Goals, Rewards & That Real “Why”

Let’s be real: motivation is the thing that gets you out the door when everything in you says “skip it.”

If you’ve been hating running, it’s not just about your shoes or pace — it’s that you haven’t found your reason yet. The kind of reason that actually pulls you into your shoes on those days when the couch feels like home.

Let’s break down how to set goals that don’t suck, find your deeper why, and reward yourself like a champ along the way.

Set Goals That Actually Fire You Up

Here’s where a lot of runners mess up — they set goals that sound good on paper but don’t mean much to them personally.

“I want to lose 25 pounds” or “I guess I should run because runners are fit people”… yeah, those sound nice but they won’t get you moving when it’s raining and you’re tired.

What works better? Something specific and personal.

  • “I want to run a full mile without stopping.”
  • “I signed up for a 5K in two months and I want to finish it.”
  • “I want to run three times a week for the next month.”

These kinds of goals give you something to chase, and when you hit them, it feels like a win.

Sign Up for a Race — Even a Chill One

One of my favorite tricks as a coach? Sign up for a no-pressure race.

A 5K, maybe with friends. Just having something on the calendar gives you that gentle push to train, even when motivation dips.

I’ve seen beginners go from zero to “Holy crap, I finished a race!” with this trick alone.

And don’t stress about speed. Pick a beginner-friendly event — some even welcome walkers.

Your only job is to show up and cross that line. That first race can totally change how you see yourself.

Suddenly, you’re not someone who “tries to run.” You are a runner.

Chase Process Goals, Not Just End Goals

Here’s a mindset shift that helps a lot: focus on what you can control.

Instead of only aiming for an outcome (like finishing a 5K in 30 minutes), set a goal like:

  • “I won’t skip more than one training run a week,” or
  • “I’ll work up to five-mile long runs by the end of summer.”

These kinds of goals keep you grounded and give you mini wins week after week.

Every run you finish? It’s proof. Every checkmark on that training plan? That’s you building momentum.

Track Wins & Celebrate Them  

We humans love to see progress.

That little voice in your head? It gets louder when you know you’re getting better.

So track it. Use a journal, an app, a scrap of paper—whatever.

Look back after a few weeks. Maybe you could only run 2 minutes before, and now it’s 10. Maybe your “easy pace” doesn’t feel like slow death anymore.

That’s progress. And it deserves a celebration.

Personally, I geek out over my running app’s graphs. Seeing that line inch higher each week? It fires me up.

  • Hit a new longest run? That’s a win.
  • First time running three times in a week? Win.

I’ll treat myself to a favorite meal, share the update with a buddy, or just give myself a mental fist bump.

Make It a Game – Rewards Matter

Here’s a little trick: treat running like a video game. You hit certain milestones, you level up, and you unlock rewards.

  • Ran 5 times in two weeks? That’s sock-buying time.
  • Hit a 5K? Boom — brunch at your favorite spot.

It might sound goofy, but early on, these little rewards help.

Over time, the run itself becomes the reward.
But until then? Use whatever works.

Don’t Let Goals Beat You Up

Here’s something I wish more runners understood: it’s okay to shift your goals.

Let’s say you planned to run a 5K in 8 weeks, but life got in the way and now it’s 10. So what? That doesn’t mean you failed.

Running isn’t a straight line. It zigzags. And that’s fine.

If you start running and discover you actually prefer long walks or hiking, great — run with that.

The goal is to keep moving forward, not hit some arbitrary finish line someone else set for you.

If Weight Loss Is Your Only Goal… Be Careful

Quick warning: If your only focus is dropping pounds and the scale doesn’t move fast, running can start to feel like a punishment. “Why am I doing this if nothing’s changing?”

Here’s the thing: running burns calories, yeah — but not always as much as you expect. And it can make you hungry.

So if you’re looking to lose weight, running helps, but food plays the bigger role.

That said, don’t ignore other wins: better sleep, clearer skin, better moods, lower blood pressure, more stamina. These matter. They’re wins too.

7. Overcoming the Mental Blocks: Tricks to Stop Dreading Runs

Let’s be real — sometimes the hardest part of running isn’t the run itself. It’s lacing up and stepping outside.

That little voice in your head says, “Ugh, I don’t want to today,” and suddenly the couch seems like the smarter choice.

But here’s the deal: if you can beat the mental battle, the run gets a whole lot easier.

Here’s how I (and a bunch of real runners out there) trick our brains into shutting up and showing up.

The 5-Minute Rule: Just Start

This one’s saved my butt more times than I can count. Promise yourself just five minutes — that’s it.

Tell yourself: “I’ll run (or even walk) for five minutes, and if I still hate it, I’ll head back home — no guilt.”

Nine times out of ten, once you’re out there, your body warms up, your brain chills out, and you think, “Well… might as well keep going.” That’s the magic of momentum.

Schedule It Like You Mean It

If your run lives in the “maybe I’ll find time later” category… it won’t happen.

Treat it like a meeting with yourself. Block it off. Tuesday at 7am? Boom. That’s run time.

I lay out my clothes, prep my water bottle, and set my alarm early — especially living in hot Bali weather.

That way, when I wake up, there’s nothing to think about. It’s already decided.

Talk To Yourself (Like You Mean It)

I used to think this was woo-woo stuff too. But it works.

Instead of:

“I have to run and this sucks”, try:

  • “I’ll feel better after.”
  • “I’ve done hard things before — I’ve got this.”
  •  “Just one more block, buddy.”

Sometimes I coach myself out loud like a lunatic: “Come on David, strong steps. Get to that damn corner.”

And before a tough run, I’ll picture myself finishing it. That moment when you’re dripping sweat and smiling like an idiot? That image can pull you through the ugly miles.

Break It Down

Feeling overwhelmed mid-run? Don’t think about the whole distance. That’s where dread grows.

Instead, shrink the target.

Tell yourself:

  • “Just make it to that tree.”
  • “Just keep going for one more song.”
  • “Next block, then reassess.”

I still do this on every gnarly hill workout:

  • “Just reach that pole.”
  • “Alright, now that trash bin.”
    And suddenly… I’m done.

Plan for the Hard Moments

Don’t just hope your run feels easy. Plan for when it doesn’t.

Set yourself up:

  • Save your favorite song for the final mile.
  • Pick a mantra like “strong and steady” to repeat when it hurts.
  • Or decide: “If I’m dying at minute 15, I’ll slow down, breathe deep, and then kick it back up when this song hits.”

Having a plan helps kill the fear of hitting a wall. And most of the time, that wall isn’t permanent.

Lean On People

Running solo is great — but when the dread is loud, having someone count on you? Total game-changer.

If I tell a friend I’ll meet them for a run, I show up — even if I’m not feeling it. That social pressure? Powerful stuff.

Even if you don’t have a local buddy, apps like Strava or Reddit check-ins work. When people ask “How was your run?” — you want to have something to say. That keeps you honest.

Drop the All-or-Nothing Mindset

This one’s huge.

You don’t need to crush every run. You don’t even need to finish strong every time. You just need to show up.

One bad run isn’t a failure — it’s part of the process.

Even if you have to walk most of it, you moved. That’s progress.

Make It Easy to Win

I mentioned scheduling, but also notice: When do you feel least resistant?

Some folks knock it out first thing while their brain is still groggy. Others hit it after work to blow off steam.

Personally, late-night runs are a no-go. Once I’m in Netflix mode, game over. So I plan around my energy and habits — not against them.

8. Respect Your Body and Your Journey: Progress Over Perfection

Let’s finish strong with this: stop beating yourself up. Seriously.

The fastest way to hate running is to expect perfection — or to compare yourself to people who’ve been at it for years. Want to actually enjoy this thing?

Respect where you’re at. Run your own race. Period.

Everybody’s built different.

Some folks seem to glide through their first 5K like they were born for it. Others? Not so much.

Maybe you’re dealing with old injuries, extra weight, zero cardio background — whatever the case, it’s your road.

I’ve coached runners who crushed a nonstop 5K in 8 weeks, and others who needed 6 months of walk-run intervals.

Both made progress. Both are legit.

What matters is that you’re showing up and moving forward.

Listen to Your Body 

One of the worst rookie mistakes I made was ignoring sharp knee pain.

Thought I could “tough it out.” Dumb move. Landed me on the bench for weeks.

If something hurts bad — sharp, stabbing pain, not just the usual sore quads after hill repeats — take it seriously.

Early on, your job is to build smart mileage, not just pile it on. That means listening when your body yells, “Hey, I need a break!”

Take a rest day if you need it. Cross-train. Do some strength work — especially on your glutes and core, because trust me, those are your running engine.

I always tell my athletes: Resting when you need to isn’t being lazy — it’s how you stay in the game long-term.

Progress > Perfection

This mantra keeps me sane: Progress over perfection.

Did you walk more than planned today? So what — you still got out the door.

Ran slower than last week? Those miles still count.

Don’t wait for the “perfect” weather, gear, form, or mindset. Just run.

Progress is gritty. It’s messy. But it adds up.

Some days your best might be a sluggish 15-minute jog. Other days you’ll surprise yourself with a smooth 3-miler.

That’s normal.

What defines you is not your pace — it’s that you showed up and gave what you had. That’s real progress.

Shut Down the Inner Drill Sergeant

Most runners have that nasty inner voice: “You’re too slow. You should be better. You’re not a real runner.”

Would you say that to a friend? Then don’t say it to yourself.

Start replacing that garbage with things like: “I’m getting stronger every week,” or “I didn’t quit — hell yeah.”

One of my runners told me she used to feel like a failure for taking walk breaks — until we reframed it.

Now, she’s proud of going 2 miles even if she walked parts.

That shift in mindset? Game-changer.

Suddenly, running became something she enjoyed instead of something she dreaded.

It Does Get Easier

I know early runs can feel brutal. But stick with it. Seriously.

Consistency is the secret sauce.

Studies — and my own coaching — show that it takes about 8–12 weeks of regular training to start feeling that groove.

You’ll have small wins along the way: your first full mile, being less winded, bouncing back quicker.

All signs it’s clicking.

I remember a client saying, “Three weeks ago I hated every second. Now I only hate the first five minutes.”
Progress!

One day you might even find yourself thinking, “Wait…am I actually enjoying this?”
And I’ll tell you — you probably will.

And If You Still Hate Running…

I’m gonna be real with you: if you try all this — go slow, stay consistent, find your rhythm — and after a couple of months you still loathe every step, it’s okay to pivot.

Running isn’t for everyone.

You can be just as fit cycling, swimming, dancing, hiking — whatever keeps you active and happy.

Life’s too short to dread your workouts.

But before you quit, ask yourself: Did I really give it a fair shot?

Most people don’t hate running — they hate the way they’ve been doing it. Too fast, too far, too punishing.

Fix that first. Then decide.

I’ve seen folks go from “I hate running” to “Running is my me-time.”

You don’t need to train for marathons to make it part of your life. Just find what works for you.

Conclusion: From Hate to (Almost) Love – Your Running Transformation

Respect your journey. Go slow, be kind to your body, start small, walk when you need, and always prioritize progress over perfection.

That’s how you stop hating running and start embracing it.

Now, take a deep breath.

Feel that little buzz of possibility?

That’s your sign – grab those shoes, and go create your own running story.

Have a great day!

How to Overcome Negative Self-Talk in Running

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Running can make you feel on top of the world, but it can also bring out your doubts and struggles.

I know that feeling all too well—when my mind tells me I’m too slow or that I just can’t do it anymore.

I’ve had those days too—when my legs felt like concrete and all I could hear was that voice saying, “You’re not strong enough for this.”

The Bromo 50K ultra race was the game changer for me (I talked about it here).

By the second loop, I seriously thought, “I’m done.” My body just gave up on me, like it wasn’t even mine anymore.

The doubt crept in, pulling me down like a weight I couldn’t shake off. But you know what?

Those dark moments, when I felt like quitting, ended up pushing me forward. I kept moving, even though I didn’t have a clue what I was doing.

Let’s talk more about negative self talk and how you can tackle it without getting insane.

Understanding Negative Self-Talk

We’ve all been there—those moments when your mind floods you with doubts: “I’m too slow,” “I’ll never finish,” or “I’m not good enough.”

At first, those thoughts seem like small whispers, but trust me, they can wreck your run.

Negative self-talk isn’t just in your head—it affects your whole body, too.

It tightens you up, makes every step feel like a struggle, and suddenly, a simple jog feels impossible.

You can’t find your rhythm; instead, you’re fighting your own mind. No one enjoys running when both your mind and body are against you.

It used to stop me dead in my tracks, but now I catch myself before those thoughts take control.

They’re just walls, temporary ones, and I’ve realized I can break through them.

Why Negative Self-Talk Happens

So, why does this happen? Why do we let these negative thoughts sabotage our runs? It’s human nature, I guess. We’re wired for survival, and avoiding failure is built into us.

Negative self-talk is just your brain trying to protect you from the pain—your mind’s way of saying, “Quit now, it’s easier.”

That negative voice always shows up when I’m drained or scared I might hurt myself.

It’s like it starts saying, “I’m too tired for this” or “What if I hurt myself?”

But over time, I’ve learned to differentiate between legitimate concerns and the lies my mind tries to feed me.

Of course, this is something easier said than done, but with practice – and a lot of patience – I believe it’s possible.

The Power of Positive Self-Talk

Here’s the good part: you can turn that around.

You’ve got the power to shut down those doubts and replace them with something that drives you forward. Positive self-talk can totally flip the switch when your mind tries to hold you back.

But here’s the key: you’ve got to catch those negative thoughts as soon as they pop up. Once they show up, you’ve got to kick them out with something that lifts you.

When I start thinking, “I’m too slow” or “I can’t do this,” I remind myself of all the hard stuff I’ve already pushed through. “I’ve been through tougher stuff. I can do this too.” It doesn’t always work right away, but I keep trying.

My experience over the last 10 years as a runner has taught me that self-doubt can hold you back, but self-criticism can help you grow.

Like when I catch myself thinking, “I need to slow down,” that’s actually useful. But when that voice says, “I can’t do this,” I don’t let it stick.

Mindful Running: How to Stay in the Moment

Mindfulness for me isn’t about sitting still—it’s about focusing on each step as I run.

It’s about staying focused on what’s right in front of me, instead of thinking about how far I still have to go. During tough runs, I’ve caught myself spiraling, thinking about how much farther I have to go or how tired I am.

And when that happens, I bring myself back to the present: my breath, my stride.

Focusing on something small—like the sound of my feet or my breathing—helps drown out the doubts. It works. I can feel the difference immediately. And breaking the run into smaller goals makes everything feel a lot more manageable.

Instead of thinking, “I’ve got 10 miles left,” I focus on the next mile marker, or even the next tree ahead.

Small victories, one step at a time.

Managing the Inner Critic: Strategies for Every Runner

That inner critic can be relentless, but it doesn’t have to control your run. Here’s how I handle it:

  • Name the Critic. I’ve got a name for mine—‘Lazy Davey.’ Sounds silly, but it helps me laugh it off and take control.
  • Break the Run into Smaller Pieces. If the distance feels overwhelming, I break it down. Focus on the next mile, or even the next tree. It doesn’t have to be all at once.
  • Visualize the Finish Line. When I’m feeling defeated, I picture crossing that finish line or finishing the next mile strong. That mental image keeps me going.
  • Fuel and Hydrate. Sometimes, the inner critic is just a sign that I’m low on energy or dehydrated. When the negative thoughts hit, I check if I’ve eaten and drunk enough. Taking care of your body helps you manage your mind.

Research and Studies

Negative self-talk is more than just a mental hurdle—it impacts your performance.

Studies show that how we talk to ourselves has a real effect on our physical performance. One study found that athletes who practiced positive self-talk performed better and felt the effort was less intense.

Dr. Rachel Hallett’s research on mindfulness supports what I’ve experienced—athletes who stay focused on the present, paying attention to their breath and movements, are better able to reduce anxiety and negative thoughts. It’s not just about pushing through the discomfort, it’s about shifting your focus and taking control of your mind.

Dr. Gabrielle Wulf’s research further shows that focusing on things like your stride or breathing can reduce fatigue and improve performance. When you’re stuck in your head thinking about how far you have to go, the pain feels worse. But when you focus on small details, it becomes more manageable.

Final Thoughts

Negative self-talk doesn’t have to hold you back. With mindfulness, positive self-talk, and a shift in perspective, you can break through the mental barriers that come with running.

It’s not about silencing every doubt or forcing positivity when it feels impossible. It’s about recognizing those thoughts for what they are—temporary and manageable.

What sets the strongest runners apart is their ability to quiet the mental chatter and stay focused on the present moment. So, the next time doubt creeps in, remember—it’s just a thought, not the truth.

Keep moving, one step at a time.

How to Start Running When Overweight (Fat People Running Guide)

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I’ll never forget one of my early clients—he was a long-haul trucker, weighed over 300 pounds, and walked into my office with a simple goal:

“I want to run a 5K.”

He was sweating just standing still. And yeah, I’ll be honest—I had concerns. His knees, his heart, his endurance… Would it be safe? Would he last?

But he didn’t flinch. He just said, “I’m ready.”

So we started slow. Walking. Short jogs. Thirty seconds at a time. That was it. And it was hard—real hard. But he stuck with it. Every week, he got a little stronger.

Six months later, that same man crossed the finish line of his first 5K—no walking, no breaks, no quitting. We both choked up. Not because he was fast, but because he’d done something people told him wasn’t possible.

That’s what this guide is about: becoming a runner no matter your size.

If you’ve ever told yourself “I’m too fat to run,” let me stop you right there. That’s a lie. It’s not about weight—it’s about willingness. And you wouldn’t be reading this if you didn’t have the guts to try.

Are You Too Fat to Run?

No. But You Need a Plan.

Let’s tackle this head-on: You’re not too fat to run. As long as you can walk and your doctor clears you, you can build up to running safely. The idea that running is only for skinny people in spandex? Total myth.

Running isn’t a body type. It’s a mindset. You become a runner by running, not by looking a certain way.

I’ve worked with dozens of runners over 250–300 lbs. Some could barely jog 60 seconds when they started. One woman I coached ran her first marathon at age 52, after starting out 50 pounds overweight and only able to jog one block.

Her advice?

“Stop comparing. Progress isn’t linear. Just keep showing up.”

Don’t worry about pace. Don’t worry about what the people on Instagram are doing. Your only competition is past you. And every step you take is another step ahead of everyone still sitting on the couch.

Running is for you. Your weight doesn’t disqualify you—it just means the journey will demand more patience and smarter planning.

“But Won’t Running Wreck My Knees?”

This one comes up a lot—and I get it. You hear that number thrown around: “Running puts 7–12 times your body weight on your joints.” Sounds scary, right?

But here’s the truth: the human body can adapt. Stronger bones, tougher tendons, better joint health—all that comes from training smart and respecting your limits.

A massive study in Arthritis Care & Research followed middle-aged (and overweight) adults for years. Their finding? Recreational running did not cause more knee arthritis. In fact, runners had joints just as healthy—sometimes healthier—than those who never ran.

What actually hurts your knees long-term? Inactivity. Weak muscles, poor circulation, and excess weight from doing nothing.

So yes, running can be hard on your joints—if you jump in too fast. That’s where people get hurt. Not from running itself, but from impatience.

The Injury Risk Is Real – But Manageable

Let’s keep it real: overweight runners do face a higher injury risk, especially at the beginning.

One study found about 25% of overweight beginners got injured in the first few months—compared to 15% of normal-weight runners.

But here’s the kicker: when those same runners followed a gradual plan, the injury risk dropped fast. In one trial, beginners who ran less than 3 km (1.8 miles) in their first week had a 12% injury rate. Those who ran more than 6 km (3.7 miles)? That number nearly doubled.

Go slow. Progress steady. And you’ll stay injury-free.

Your bones, joints, and soft tissues need time to adapt. This isn’t just about cardio fitness—it’s about giving your whole body time to get stronger under load.

The Real Struggle? Not Your Body. It’s Your Mind.

Let’s talk insecurity for a second.

You’re going to feel awkward. You’re going to worry people are staring. You might even think, “What am I doing out here looking like this?”

Here’s the truth: most people don’t care. Some might even silently respect you more than they do the six-minute miler next to you. Because they know what it takes to start.

And anyone who mocks a beginner out there trying to get better? They’re not worth your energy.

Hold your head high. You’re doing something uncomfortable, uncommon, and transformational. That’s badass.

 

Safety Tips for Overweight Runners: Start Smart, Stay Strong

Let’s cut to the chase: yes, you can run safely at a higher weight—but you’ve got to train smart and respect your body. Too many beginners get hyped, charge out the gate, and flame out in two weeks because they ignored the basics. You’re not here for fast-fixes. You’re here to do it right.

Here’s how to stay healthy while building fitness step by step.

Start with Walk-Run Intervals

Trying to run nonstop on Day 1? That’s a recipe for burnout—or injury.

Instead, start with a walk-run structure (like 30 seconds jog, 90 seconds walk, repeat). It’s easier on the joints, builds endurance gradually, and you’ll still torch fat. Progress comes from consistency, not punishment.

Run on Softer Surfaces When You Can

Your joints will thank you.

  • Grass, trails, rubberized tracks, or treadmills are way more forgiving than concrete sidewalks.
  • Even crushed gravel paths are better than pounding pavement every run.

Think of your knees and ankles as a long-term investment—protect them now.

Use Good Form (We’ll Cover This in Depth Later)

Running with poor mechanics? That’s extra wear and tear.

Stay tall, keep your cadence up, land under your center of gravity—not out in front. We’ll get into technique later, but for now just know: form matters more when you’re heavier. It’s how you run longer without breaking down.

Listen to Pain Signals

Soreness = okay. Sharp pain = stop.

It’s normal to feel heavy, tired, sweaty, and out of breath.

But if something hurts—especially joints or bones—back off. Pain that gets worse, lingers, or messes with sleep? See someone about it.

Your ego won’t get you through injury. Your patience will.

Rest Days Are Part of the Plan

You don’t get stronger during runs—you get stronger during recovery. Rest isn’t laziness, it’s smart training.

👉 Rest days let your joints adapt, your muscles repair, and your mind recharge.

Cross-training days with cycling or swimming? Those are bonus wins without the impact.

Watch for Overheating

Heavier bodies generate and hold more heat. Combine that with summer humidity and things can get dangerous quick.

Here’s how to play it smart:

  • Run early morning or evening when it’s cooler.
  • Wear light, breathable, moisture-wicking clothes.
  • Hydrate like it’s your job.
  • A cooling towel or wet bandana around your neck can do wonders.

Don’t be afraid to slow down or stop if you get dizzy or lightheaded. Better to finish slower than not finish at all.

The 8-Week Running Plan for Overweight Beginners (Run-Walk, Built Smart)

If you’re starting your running journey and carrying extra weight, this is your roadmap. And no—you don’t need to run nonstop to be a runner.

We’re using the run-walk method—because it works. Legendary coach Jeff Galloway made it popular for good reason: it builds endurance while giving your body room to adapt.

Walk breaks aren’t “wimping out” — they’re smart pacing tools. They protect your joints, keep your heart rate in check, and help you stay consistent without burning out.

How This Plan Works:

  • 3 run-walk workouts per week (example: Mon, Wed, Fri)
  • Rest days or light cross-training on non-running days (walk, bike, yoga, swim—whatever feels good)
  • No back-to-back run days
  • Always start with a 5-min brisk walk to warm up and end with a cooldown walk + stretch
  • If a week feels too tough? Repeat it. That’s not failure. That’s being smart. Go at your pace.

Week-by-Week Breakdown

Week 1 – Easing In

  • Mon: Run 2 min / walk 2 min × 6
  • Wed: Run 2 min / walk 2 min × 8
  • Fri: Run 2 min / walk 1 min × 6

Week 2 – Getting a Groove

  • Mon: Run 2 min / walk 1 min × 8
  • Wed: Run 2 min / walk 1 min × 10
  • Fri: Same as Monday

Week 3 – Slight Step Up

  • Mon: Run 3 min / walk 2 min × 6
  • Wed: Run 3 min / walk 2 min × 8
  • Fri: Run 3 min / walk 1 min × 6

Week 4 – Building Durability

  • Mon: Run 5 min / walk 3 min × 3
  • Wed: Run 5 min / walk 3 min × 4
  • Fri: Run 5 min / walk 3 min × 5

Week 5 – Keeping Steady

  • Mon & Wed: Run 5 min / walk 2 min × 5
  • Fri: Run 5 min / walk 1 min × 4

Week 6 – First Real Push

  • Mon: Run 5 min / walk 1 min × 4
  • Wed: Run 5 min / walk 1 min × 5
  • Fri: Run 7 min / walk 2 min × 3

Week 7 – Time on Feet

  • Mon & Wed: Run 7 min / walk 2 min × 3
  • Fri: Run 10 min / walk 3 min × 2

Week 8 – Finish Strong

  • Mon: Run 10 min / walk 3 min × 2
  • Wed: Run 12 min / walk 3 min × 2
  • Fri: Run 20 min nonstop 🏁

That 20-minute run? That’s your win. Doesn’t matter if it’s slow. Doesn’t matter if you take a walk break next time. You just ran 20 minutes straight. That’s a huge deal.

After Week 8: What’s Next?

If your goal is a 5K (3.1 miles), start adding 3–5 minutes to your continuous runs every week.

Or keep using intervals—forever, if you want. There’s no rule that says you must run non-stop. Plenty of experienced runners use run/walk for races. It’s about progress, not perfection.

Coach’s Tips

  • Warm-Up Always
    That 5-minute brisk walk at the start? Mandatory. It gets blood to your muscles and saves your joints from shock.
  • Run Slow. Slower. No, Slower.
    Don’t try to be fast. Run at “conversation pace.” If you can’t talk, slow down. Going too fast = injury zone.
  • Repeat Weeks If Needed
    If Week 3 wrecks you? Stay there for another week. It’s not a race. Build slow, build strong.
  • Walk Breaks = Strategy
    Use walk breaks to reset your form, breathe deep, and stay efficient. Walk tall and brisk, not slouchy.
  • Hydrate & Dress Right
    Carry water if it’s hot or if your runs last over 30 min. Wear moisture-wicking socks and avoid cotton. Blisters? Try two sock layers or dab some Vaseline on hot spots.
  • Blister Tip
    Check your shoes. They should have a thumb’s width of room in front of your big toe. Too tight = pain. Too loose = sliding = blisters.
  • Soreness Is Normal. Sharp Pain Is Not.
    Sore calves, tired legs, achy quads? Totally normal.
    Stabbing knee pain, limping, swelling? That’s your body waving a red flag. Rest. Ice. And maybe see a doc if it doesn’t ease up.
  • Rest Is Part of Training
    You don’t get stronger while running—you get stronger while recovering. Take 2 full rest days per week. Sleep well. Fuel up. Let your body rebuild.

What About Cross-Training?

On non-run days, light movement helps. Try:

  • Walking
  • Stationary biking
  • Swimming
  • Yoga or stretching
  • Light strength work (especially core and glutes)

Keep it easy. The goal is to support your running—not replace it or leave you too wiped out to run the next day.

 

Running Technique Tips for Bigger Runners

Good Form = Less Pain, More Progress

Let’s get one thing straight: running doesn’t just come “naturally.” Especially if you haven’t done it in years—or ever. And if you’re carrying extra weight? Form matters even more.

Good mechanics will save your joints, reduce injury risk, and make every mile smoother.

I’ve coached plenty of heavier runners, and here are the form cues I always hammer home.

Run Tall and Proud

Picture a string pulling you gently up from the top of your head.

That’s your posture cue:

  • Chest up
  • Shoulders back and down
  • Eyes on the horizon—not the ground

Avoid slouching or leaning from the waist. A slight lean is fine if it’s from your ankles, not your hips.

Engage your core and stay “stacked” (head over shoulders, over hips, over feet). This keeps your back happy and breathing easy.

Slouch = collapsed lungs and lower back stress. Fix it before it fixes you.

Shorten Your Stride & Quick-Step It

Overstriding (landing with your foot way out in front) is one of the biggest mistakes I see in new runners—and it hits heavier runners harder. It slams your heel into the ground and puts a ton of stress on your knees.

The fix?

  • Take shorter, quicker steps
  • Land with your foot under your hips, not in front
  • Think: “light and quick”

Try sneaking up on the ground like a ninja—soft, smooth footfalls, not heel-slamming bricks.

You don’t need to run on your toes, but a gentle midfoot or light heel contact is ideal.

Pro tip: Your body likes a cadence around 170–180 steps per minute. Don’t obsess with the number, but aim for a quicker turnover. It’ll keep you efficient and reduce pounding.

Engage That Core

Your abs and glutes are more important than you think. They hold your form together.

  • Gently brace your abs like someone’s about to give you a soft punch
  • This stabilizes your spine, helps with balance, and prevents sagging posture

Also, try doing a couple short core sessions per week—think planks, bridges, bird-dogs. Doesn’t take long, but it makes a big difference on the run.

Arm Swing = Your Secret Weapon

Keep your elbows bent about 90 degrees and swing them naturally from the shoulders.

  • Hands move forward and back—not across your body
  • Keep elbows in, close to your ribs (no chicken wings)
  • Imagine brushing your hands lightly past your hips

Relax your hands. No fists. Tension creeps up from tight hands to tight shoulders.

Fun fact: When your arms get tired, your legs often follow. Use your arms to drive forward on hills or during tough stretches. They lead the way.

Stay Loose

Tension is the enemy of efficiency.

Scan your body as you run:

  • Are your shoulders climbing toward your ears? Shake them out.
  • Jaw clenched? Wiggle it loose.
  • Grimacing? Smile—even faking it helps relax your face.

The smoother and looser you stay, the easier your body can move. Think rhythm, not rigidity. Run relaxed to go long.

Breathe Deep, Not Shallow

A lot of beginners pant like they’re being chased. Try this instead:

  • Belly breathe—expand your diaphragm, not just your chest
  • Use a rhythm like inhale for 3 steps, exhale for 2 (3:2 breathing)
  • Find a breathing cadence that feels natural

If you’re gasping for air? Slow down. Your fitness will improve—but only if you let your breath keep up.

Consider a Form Check (Optional but Worthwhile)

Once you’ve got a few weeks of running under your belt, it might be smart to have someone look at your form.

  • A running coach
  • A physical therapist
  • Or even a friend filming you on their phone

Sometimes a small tweak—like your foot flaring out, or your arms crossing midline—can prevent a lot of long-term issues (think: shin splints, IT band pain, etc.).

If you keep getting the same injury, get your form checked. It’s worth the time.

How to Handle the Pain, Sweat, and Setbacks

Let’s have some real talk: starting to run when you’re overweight isn’t always pretty.

You’ll sweat — a lot. You might chafe, blister, wake up sore in muscles you didn’t know existed, and step on the scale after two weeks of effort only to see… nothing change.

This is the messy middle that causes many new runners to quit.

But not you. You’re here to push through, prepared for what’s ahead—not blindsided by it.

Sweating & Overheating: It’s Not Just You

Larger bodies often run hotter. It’s not in your head if you’re dripping and the skinny runner next to you is barely glistening.

The fix?

  • Run during cooler hours — early morning or evening
  • Use the treadmill in air conditioning if needed — it’s not cheating
  • Wear moisture-wicking gear — no cotton. Soaked shirts = misery
  • Try cooling towels — wet one, toss it around your neck
  • Hydrate before and after. If your run’s over 30 minutes or it’s hot, sip during

Pro tip: If it’s brutally hot, split your run into two shorter ones—one in the morning, one in the evening. Easier on your system, same benefit.

🚨 Warning signs to watch for: dizziness, nausea, or stopping sweat production. If that happens, stop immediately and cool down—you’re on the verge of heat illness.

Chafing & Skin Irritation: Handle It Early

Chafing can be brutal—especially on the inner thighs, underarms, or under breasts. It can turn a great run into a painfest.

How to prevent it:

  • Compression shorts/tights
  • Body Glide, Vaseline, or anti-chafe balm before every run
  • Moisture-wicking fabric is non-negotiable

If you do get a rash:

  • Clean it, let it dry
  • Use diaper cream or zinc oxide
  • Don’t run until it calms down—protect the area first

For feet:

  • Good socks and shoes are your armor
  • Use toe lubricants or blister pads if needed
  • Got a blister? Drain only if it’s too painful. Sterilize the needle, don’t remove the skin flap, cover it up, and move on

One runner put it perfectly: “Once I built some calluses and found the right gear, chafing stopped being a problem. You adapt.”

Muscle Soreness vs. Injury: Learn the Difference

After your first few runs, you’ll probably wake up sore—especially in your quads, calves, or glutes. That’s DOMS (delayed onset muscle soreness).

It peaks 24–48 hours after a workout and then fades.

✅ Normal soreness:

  • Dull, stiff, achy
  • Goes away with movement
  • Responds well to light walks, stretching, or gentle cycling

🚫 Real pain (not normal):

  • Sharp, stabbing, or makes you limp
  • Doesn’t go away with rest
  • Gets worse over time or during daily activity

For heavier runners, common hot spots are knees, shins, lower back, and feet.

If something feels off, don’t run through it. Ice the area. Cross-train instead. Rest. If pain persists or worsens, see a physio or doctor.

Remember: the goal is progressive overload—not zero-to-3-miles-in-a-day.

Don’t fall into the boom-and-bust trap. Better to be consistent than to torch your legs in one heroic session and then sit out a month.

Setbacks, Missed Runs & Motivation Slumps

Life happens. You’ll miss workouts. You’ll have bad days. You might even wonder if it’s worth it.

Here’s how to handle it:

  • Don’t panic over a missed run. It’s not a big deal. Just pick up where you left off.
  • Don’t try to “make up” missed runs by doubling up the next day. That’s how injuries happen.
  • If you’ve been off for 2+ weeks, ease back in. Start slightly lower than where you left off—fitness comes back fast.

Motivation comes and goes. Discipline is what gets you back on the road.

One bad week doesn’t cancel out your progress. What matters is that you keep showing up—even imperfectly.

 

Mental Hurdles: When You Want to Quit

Let’s be real: the hardest part of running for fat loss isn’t the sweat, the schedule, or even the sore legs. It’s your mind.

You’ll hit days where every step feels heavy, where the scale isn’t budging, and your motivation’s in the gutter. That’s when the real test begins. Not of your fitness—but of your why.

Reconnect With Your Reason

Ask yourself: Why did I start this?

To get healthy? To feel confident again? To show your kids what resilience looks like?

Hold on to that. Write it down. Post it on your mirror. Make it your phone lock screen. Whatever it takes—because when your brain screams “Quit,” your why is the answer.

Talk Back to the Negative Voice

Catch yourself thinking, “I’m too slow. I’m a joke.”

Counter it immediately with: “I’m out here doing the work. Every step makes me stronger.”

Cheesy? Maybe. But guess what—it works. Repeat it. Own it.

Some runners even sync mantras with their stride:

  • “One step… at a time.”
  • “Strong and steady.”
  • “I don’t quit.”

Trick Your Brain: Use Music or Podcasts as a Reward

Create a running-only playlist—songs that make you feel like a badass. Or pick a podcast you love and only let yourself listen while running.

That anticipation? It gets you out the door when motivation is low.

One runner I coached used audiobooks to bait himself out for runs: “If I want to know what happens next, I gotta move.” Smart.

Motivation for the Days You Feel Too Slow

Maybe you joined a local run group and got left in the dust. Maybe your watch told you you’re slower than last week. It happens.

Here’s what to remember: pace is not the point—progress is.

Yeah, maybe you’re the slowest today. So what? You’re still ahead of everyone who didn’t show up.

I had a runner once tell me:

“People might pass me, but at least I’m not on the couch anymore.”

Boom. That’s the mindset.

Everyone Starts Somewhere

You think elite runners started fast? Most couldn’t run a mile when they began.

One Reddit runner went from 17-minute miles to 14-minute miles in 2 months—just by sticking with it.

Another dropped 20 minutes off their half-marathon time without losing a pound.

Consistency > scale.

The truth? You will get faster. Maybe slowly, maybe not dramatically—but it will happen.

And even if you don’t? That’s fine too. Running’s not just for the fast. It’s for the determined.

Tips to Beat the “I’m Too Slow” Mindset

  • Use a mantra: Simple and strong. Try: “I’m doing it” or “Every step is progress.”
  • Visualize where you started: Week 1, maybe you couldn’t jog a full minute. Now you’re running multiple minutes or miles. That’s growth.
  • Unfollow the comparison trap: Apps like Strava can be great—but they can also wreck your mindset. If seeing someone else’s 7-minute miles kills your motivation, mute them.
  • Compare wisely: Look for stories like yours. There are thousands of “slow runner to strong runner” journeys online—find them, and let them remind you what’s possible.
  • Log your wins: Write down your workouts. Highlight the small victories:
  • “Felt strong on interval 3.”
    • “Didn’t stop on that hill.”
    • “Showed up even when I didn’t want to.”

On rough days, flip back and read those. That’s your proof that you’re progressing.

How to Handle Stares, Side Comments & Your Own Inner Demons

Let’s get real. If you’re overweight and just starting to run, there’s a good chance you’ve felt eyes on you. Maybe you’ve even heard a snide comment or two.

Society can be cruel—but you have every right to be out there. And let me tell you: just by showing up, you’re already doing what most people aren’t.

People Aren’t Watching You Like You Think

That voice in your head saying “Everyone’s judging me”? It’s usually wrong.

Most runners are too focused on their own pace, playlist, or pain to care about what someone else looks like.

And honestly? A lot of us find it inspiring when we see a heavier runner out there grinding. That’s guts. That’s heart.

As one Redditor said:

“People care less than you think—and most are stoked for you.”

So next time you feel self-conscious, remind yourself: you’re out there doing the work. That already puts you ahead of the game.

When Someone Actually Says Something Rude

It happens—but it says way more about them than it does about you.

Teenagers yell dumb things. Strangers blurt out ignorance. Don’t let it ruin your run.

Here’s your mental reframe:

  • They’re sitting in a car.
  • You’re out there doing something hard.

Who’s actually winning?

If it’s someone you know tossing backhanded “concern” like, “Is running safe for you?” hit them with confidence:

“I’m training smart, and it’s already improving my health.”

Sometimes people are uncomfortable with your effort because it shines a light on their lack of it.

Keep moving. Let your consistency speak louder than their criticism.

Your Real Battle? The Voice Inside

Let’s call it out: the toughest critic is often you.

That voice whispering, “Why bother?” or “Everyone’s laughing at you”? Shut it down. Literally. Talk back to it out loud if you need to:

“Nope. I’m doing this for me.”

Act confident—even if you’re faking it at first. Over time, your mind will catch up to your momentum.

Visualization = Mental Reps

Before your run, take a moment to picture a win:

  • You finish strong
  • You cross a finish line
  • You walk back inside smiling

Pro athletes use mental imagery. You can too.

See yourself as a runner—because you are one.

Build Your Tribe

Find a buddy who’ll walk or jog with you. Or join an online group where people actually get it.

Spaces like r/Beginnerrunning or Facebook running groups are full of folks on the same path, giving high-fives for every win.

Surround yourself with people who lift you up—and ditch the ones who drag you down.

 

Nutrition for Bigger Runners: Fuel Smart, Don’t Fool Yourself

Running can torch calories—but if you eat back more than you burn, you’re spinning your wheels.

Here’s how to keep your nutrition tight without turning into a food monk:

Don’t Run to Eat

This is the trap:

“I ran, so I earned this.”

That logic crushes progress. A 3-mile run might burn 300–400 calories. A post-run muffin and mocha? 600+.

Flip the mindset: Food fuels your runs—it’s not a reward.

Want a treat? Fine. But make it part of a plan, not an emotional bailout after a workout.

Eat Like You Respect Your Body

Stick to real, whole foods that help you recover and get stronger:

  • Lean proteins (chicken, eggs, fish, Greek yogurt)
  • Complex carbs (oats, sweet potatoes, brown rice)
  • Healthy fats (avocado, nuts, olive oil)
  • A mountain of vegetables and fruits

Keep junk food out of sight. If you have to leave the house to get it, you’ll indulge less often. Stock your fridge with stuff that fuels, not stuff that tempts.

Know Your Numbers (At Least for a Bit)

You don’t need a crash diet or a rigid meal plan. But awareness matters.

Use an app like MyFitnessPal or LoseIt for a few weeks. You’ll be shocked at what adds up. That “healthy” smoothie might be half your day’s calories.

  • Aim for a modest calorie deficit—about 500 per day is solid for slow, steady fat loss.
  • Keep an eye on portion sizes—healthy food can still add up.
  • Watch out for liquid calories (sodas, fancy coffees, smoothies loaded with sugar).

This isn’t about perfection. It’s about being just mindful enough to stay on track.

Bonus: Spread Out Your Protein

Aim for about 0.6–0.8g of protein per pound of bodyweight, spaced throughout the day. That helps preserve muscle as you lose fat—and keeps you full.

Nutrition Tips for Runners Looking to Burn Fat Smarter (Not Just Run More)

Running is a powerful fat-loss tool—but if your nutrition doesn’t match your training, you’re leaving results on the table. Whether your goal is to drop weight, boost energy, or just stop feeling wiped after every run, these strategies will help you fuel smarter and recover better.

Prioritize Protein (Especially at Breakfast)

Protein is your wingman. It builds muscle, keeps you full longer, and helps repair your body after workouts.

Start your day strong—don’t just grab a bagel and hope for the best. Studies show that 25–30g of protein at breakfast helps control hunger hormones throughout the day.

Try this instead of sugary carbs:

  • Eggs with spinach and toast
  • Greek yogurt with berries and chia
  • Protein shake with fruit and oats
  • Cottage cheese with banana or melon

And keep it going through the day—chicken, tofu, fish, beans, lean meats, or quality protein powder.

More protein = more lean mass = higher metabolism = more fat burned even at rest.

Plan Your Meals (And When You Eat)

Don’t show up to a run with a full stomach and expect greatness. Running on a big meal = cramps, nausea, and regrets.

Here’s the timing play:

  • Wait 2–3 hours after a full meal before running
  • If you run early, go with a light snack 30–60 min beforehand (half banana, small protein bar)
  • After your run, refuel with a combo of protein + carbs: think a smoothie, chocolate milk, or grilled chicken with rice and veggies

Also consider breaking your eating into 5–6 small meals/snacks during the day. It keeps your blood sugar stable, avoids those “eat everything in the fridge” moments, and gives you flexibility to time runs without being stuffed or starving.

Be Smart With “Special” Diets

Keto. Intermittent fasting. Carb cycling. You’ve heard the hype. And yes, they can work—but that doesn’t mean they’re the right call out of the gate, especially if you’re new to running.

  • Keto: Low-carb = less fuel. Your runs may feel sluggish. Some adapt, but it’s rough at first.
  • Fasting: Running fasted might boost fat burn—but if you feel weak or dizzy, it’s not worth it.
  • Carb cycling: Can be useful for balancing big run days and recovery days—just keep it simple.

Rule of thumb? Pick a plan you can stick to for months, not days. Extreme diets usually backfire.

Most beginners do best with balanced meals: enough carbs to run strong, enough protein to recover, enough healthy fat to stay full.

If you’re unsure, a sports dietitian can help fine-tune things based on your training and goals.

Hydration = Fat Loss Secret Weapon

Water isn’t flashy, but it’s powerful. It keeps your workouts effective, curbs cravings, and even supports metabolism.

Simple hydration tips:

  • Drink a big glass first thing in the morning
  • Sip consistently during the day (not just when you’re dying of thirst)
  • Aim for pale yellow pee – not clear, not dark
  • After a sweaty run? Add electrolytes or a sports drink (especially in heat)

Fun fact: Even 1–2% dehydration can slow your metabolic rate. And thirst is often mistaken for hunger. So next time you’re craving a snack at 3pm, drink water first.

One Final Warning: Don’t Crash Diet While You’re Running More

This is a big one. If you’re new to running, your body is already adjusting. If you stack low food intake on top of that? You’ll feel like trash, risk injury, and slow your progress.

Some Reddit runners have shared hard-earned lessons—stress fractures, anemia, burnout—all from slashing calories too fast while ramping up miles.

A small, sustainable calorie deficit works better than a drastic cut. Think 1–2 pounds lost per week, max.

Fuel to train. Don’t just eat to shrink. You’re building a stronger, fitter version of yourself—not starving it.

Start Where You Are, Not Where You Wish You Were

Yes, your pace might be slower. Yes, you might take more breaks. But you also bring something younger runners don’t always have: life experience, grit, and perspective.

You’ve already raised kids, built a career, overcome hardship. You know how to stick to something, how to come back from setbacks, and how to play the long game.

Apply that mindset here.

Start with walking. Then try jogging for 30 seconds. Then 1 minute. Then 5. Before long, you’ll be running 20 minutes straight and wondering why you waited so long to start.

Conclusion: You’re Not Too Late — You’re Right On Time

If you’ve made it this far, you’re serious about change. You’ve got the roadmap — now all that’s left is to take that first step. Doesn’t matter if you’re 20, 50, or 75. The benefits of running don’t age out — and neither does your potential.

You’re not behind. You’re just getting started.

So lace up. Take that first walk. Add a little jog. And repeat.

It won’t be easy at first — but it’ll be worth it.

Because once you start running, you’re not just chasing health — you’re proving to yourself that you’ve still got a lot of strong miles left in the tank.

Let’s go. One step at a time. You’ve got this.

Beat the Heat: 18 Strategies for Safe Summer Running

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Summer is awesome for outdoor fun, right? I’m with you – there’s something special about going for a run when it’s sunny and the weather’s great. But hold onto your sneakers, because summer running isn’t all easy. Those hot temperatures can make it tough on your runs and your health.

But don’t worry, I’ve got you covered. By the time you finish reading this blog post, you’ll have the know-how you need to handle those summer running challenges like a pro.

Sounds like a great deal?

Let’s get started.

1. Make the Right Adjustments

Running in the summer can be a bit tricky. The heat and humidity can make it feel like you’re running in slow motion, even if you’re putting in the same effort you did during winter. And guess what? Science backs this up! Research says that when the temperature rises just 5 degrees above 60, your pace can slow down by a whopping 30 seconds per mile. That’s a big difference!

So, here’s the deal: when you start your summer runs, go a bit slower than you usually do. Think of it like easing into a hot bath – you don’t jump right in, do you? And if you’re feeling like a superhero halfway through your run, it’s okay to speed up a bit. Just don’t push too hard and overdo it.

Here’s a great tip: focus on how hard you’re working, not how fast you’re going. It’s more about how tough it feels rather than trying to beat the clock.

2.Acclimatize Properly

Your body is pretty amazing, but it needs some time to adjust when it’s hot outside.

Here’s how it works: when you’re out in the blazing sun, your body goes into action to keep you cool. It does things like lowering your heart rate, keeping your core body temperature down, and making you sweat more. All of this helps you keep running even in the heat.

But here’s the catch: you can’t rush this process. You need to give your body a couple of weeks to get used to the summer weather. Start with easy runs and slowly make them longer and more intense. Trust me, those first runs might feel really tough, but it gets better.

While you’re getting used to the heat, don’t push too hard. Keep your runs easy, and don’t try to run a lot farther all at once. It’s totally fine to run at a slower, more comfortable pace or even take short breaks to catch your breath. Think of it as your body’s way of saying, “Hey, I’m adapting here!”

 

3. Check The Heat Index

Before you head out for a run, make sure to take a look at the National Weather Service’s Heat Index Guide.

This nifty guide combines the actual temperature with how humid it feels, giving you the real “feels-like” temperature – the one that really matters when you’re out there on the road.

Now, here’s the cool part (pun intended): if that temperature is hovering around 70 degrees and the humidity feels like a sauna, it’s time to ease up on your pace. We’re talking about slowing down by at least a minute per mile. Your body will thank you for it, I promise.

But here’s the bottom line – if that temperature climbs above 96 degrees and the humidity is at a steamy 75 percent or more, it’s time to rethink your battle with the summer heat.

Indoor workouts become your best buddy. Hop on that treadmill, try some strength training, or find your inner zen with yoga. The choice is yours – just make sure you stay cool and safe out there!

4. Check Air Quality

Living in a big city or an area with air pollution? Then keep an eye on the Air Quality Index (AQI) in your area.

Here’s the deal: if that AQI code starts to get close to orange, and you have respiratory problems or are sensitive to air pollution, it’s time to think about easing up, especially on those hot and hazy days. Your lungs will thank you.

Now, if you’re still determined to run when the AQI is in the orange or, heaven forbid, red zone, take all the precautions you can. Think about wearing masks, limiting your exposure, and maybe even teaming up with a running buddy to keep an eye on each other. Safety first!

5. The Right Clothing

Go for lightweight, loose-fitting clothes that are your best buddies when it comes to staying cool in the heat. These fabrics work like magic – they whisk away sweat from your skin and let it evaporate quickly. It’s like a little disappearing act!

Now, here’s the color code: go for lighter shades! Light-colored outfits are your superheroes; they reflect the sun’s rays like pros. Dark colors, on the other hand, are like a cozy fireplace in the summer – they’ll make you feel hot in no time.

And here’s a bonus: these fabrics aren’t just comfy; they also help protect you from sunburn. So, say hello to your best buddies: Coloma, Dry-Fit, Lycra, and Nylon – they’ve got you covered in the summer heat!

Now, let’s talk about the key running gear you need for a safe and comfortable summer workout:

  • Running Shorts: Opt for longer, loose-fitting styles. They shield you from the sun and let in a cool breeze. Your legs will thank you for the extra protection, and the ventilation is a game-changer.
  • Running Shirt: Your shirt should be your running best friend and a multitasker. Look for one that wicks away sweat, has reflective details for dawn or dusk runs, and maybe even a zip pocket for your essentials. This superhero shirt helps control your body temperature and says goodbye to chafing and blisters.
  • Running Socks: Your feet deserve some pampering, and that’s where wool blends come in. Find socks with at least 60 percent merino wool, a touch of Spandex for stretch, and a bit of Nylon for durability. These socks work like little foot air conditioners, keeping you cool and comfy on your summer runs.

6. Sunglasses And a Hat

Protect your eyes from the sun’s UV rays. Choose lightweight running sunglasses for a secure fit that won’t bounce or slip during your run.

When it comes to headgear, opt for a hat made of technical fabrics that wick away sweat. It should fit snugly but comfortably, and stay in place while you’re active. If you’re deciding between a hat and a visor, go for the visor. Visors tend to be cooler as they allow better ventilation and look for one with a sweatband to keep sweat away from your eyes.

Here’s how to carry your keys while running

7. Fight the Chafe

Let’s tackle chafing, that annoying issue runners often face, especially in hot weather!

Here’s how to prevent chafing:

  1. Friction Fighter: Chafing occurs when sweat causes friction between your skin or clothing. To combat this, use lubricants like Body Glide or petroleum jelly on potential hotspots, such as inner thighs, underarms, and yes, the sensitive nipple area.
  2. Nipple Shields: Have you heard of these handy lifesavers? Nipple shields come in two types – one is like a band-aid, and the other is made of silicone. They’re your secret weapon against nipple chafing, ensuring a pain-free and chafe-free run.

8. Protect Your Skin

Let’s talk about protecting your skin because, let’s be real, the sun can be harsh on your skin!

Did you know that runners have a higher risk of skin damage, including skin cancer, compared to other athletes? Here’s the deal:

  • Runner’s Risk: Runners spend more time in the sun, often in minimal clothing to stay cool. While that’s great for comfort, it also means more exposure to the sun’s harmful effects.

So, how do you shield yourself from those UV rays?

  • Sunscreen is your best friend! Choose a waterproof sunscreen with at least SPF 40 and broad-spectrum protection against both UVA and UVB rays. Apply it at least 15 minutes before your run.

And here’s a tip: Reapply it during long, sweaty runs. You don’t want to sweat away your protection against the sun’s rays!

9. Run Early (or Late)

Did you know that runners are more susceptible to skin damage, including skin cancer, compared to other athletes? Here’s what you need to know:

·       Runner’s Risk: Runners spend more time outdoors, often in minimal clothing to stay cool during their runs. While this is comfortable, it exposes their skin to the harmful effects of the sun.

So, how can you protect yourself from UV rays?

·       Sunscreen is your reliable ally! Choose a waterproof sunscreen with at least SPF 40 and ensure it offers broad-spectrum protection against both UVA and UVB rays, which are the main culprits of UV radiation. Apply it at least 15 minutes before you start your run.

Here’s a helpful tip: Remember to reapply sunscreen during long, sweaty runs. You wouldn’t want to lose your defense against the sun’s harsh effects due to perspiration!

10. Pick The Right Route

When the sun is scorching overhead, it’s wise to change up your running routine. Trust me, running on hard surfaces like asphalt or concrete isn’t a great idea. These surfaces absorb heat and radiate it back at you, causing you to overheat and tire out quickly.

Why not mix things up a bit? Consider swapping those tough surfaces for more forgiving ones like grass or, even better, explore some trails and gravel paths. You’ll appreciate the difference later on. And don’t forget about your local park – it’s like a little oasis waiting for you.

Now, if you’re in the city surrounded by skyscrapers, get creative with your route. Weave between those tall buildings; they act like giant sunshades, providing some welcome shade. And remember, parks aren’t just for picnics – running beneath a canopy of trees can make a significant difference.

Feeling adventurous? Consider heading towards bodies of water like rivers, lakes, or even the ocean. Being near water tends to make everything feel cooler and breezier, especially on those scorching summer days.

Speaking of safety, always let someone know where you’re going. Carry identification, your phone, some cash, and emergency contacts with you. As the saying goes, “Better safe than sorry.” Being prepared is key!

11. Hydrate All Day

Staying properly hydrated is absolutely crucial during summer runs. When you’re out there, your body works extra hard to keep cool, leading to significant sweating. But it’s not just water you lose – you’re also saying goodbye to essential minerals like iron and magnesium. This isn’t a minor issue; it can seriously affect your performance and overall health.

So, what’s the solution? Hydration, hydration, hydration!

Think of water as your personal defense against the less pleasant effects of summer heat, like stomach cramps, dizziness, or those nagging headaches.

Here’s the plan: Load up on water before, during, and after your runs. Aim to drink at least 8 to 12 ounces of water about 30 minutes before you start your run. This primes your sweat system and gets it ready for action.

If you’re heading out for a long run, especially one lasting more than 60 minutes, don’t go without a trusty water belt or pouch. Not a fan of carrying water? No worries! Plan your route strategically, marking places with water fountains, gas stations, or city parks where you can grab a quick drink.

While you’re running, keep sipping! Aim for another 8 to 12 ounces every 20 minutes. Of course, everyone’s needs are different, so pay attention to your body and adjust your hydration as necessary.

12. Pre-Run Splash

Pre-cooling might sound like a game changer for your summer runs. Think of it as giving yourself a refreshing kick-start before you hit the road. By slightly lowering your core body temperature before your run, you’re basically preparing your body for a smoother, cooler journey. It’s like delaying the onset of sweating, allowing you to run further before feeling the heat.

But don’t just take my word for it; there’s solid science supporting this cool strategy. A German study revealed that a pre-workout shower can actually enhance your athletic performance in hot conditions by cooling down your core temperature and heart rate. Plus, a study published in Sports Medicine found that pre-cooling can not only help regulate your body temperature during training but also boost your performance.

Ready to give pre-cooling a shot? Here are some cool tactics to try before your summer runs:

  • Hydrate with cold drinks at least two hours before you lace up. Think of it as an internal air conditioner for your body.
  • Experiment with cooling garments. Yes, there are clothes designed to lower your body temperature. Pretty cool, right?
  • Take a cold shower before heading out. Get your hair wet and let it drip – it’s like having your personal little rain cloud to keep you cool.
  • Relax in an air-conditioned room or sit in front of a fan for a bit before your run. It’s all about starting off on a cool note.

13. Proper Warm-Up

The warm-up routine deserves some serious attention, especially when it comes to summer running.

Starting your runs at a slower pace than your usual speed is a wise move. It’s akin to preventing your body’s internal engine from revving up too quickly and overheating right from the start. This approach can be a real game-changer, helping you avoid early fatigue, bothersome muscle cramps, and even injuries.

Here’s the bottom line: the slower and gentler your start, the longer it takes for your core body temperature to reach that “this is tough” point. Remember, it’s a marathon, not a sprint, right?

And while you’re at it, consider adding some dynamic moves to your warm-up. Think of a lunge series or even some ballistic stretching to wake up those running muscles. It’s like giving your body an enthusiastic pep talk, getting everything ready from your toes to your head.

14. Take A Cold Shower

Taking a cold shower after a sweaty summer run is like hitting the refresh button for your body. It’s the perfect way to cool down after pushing your limits.

However, diving straight into icy water might not be everyone’s preference. If the idea of a chilly shower sends shivers down your spine, don’t worry; there’s a way to ease into it.

Start with water that’s just slightly cooler than your usual comfort zone. Think of it as dipping your toes into a pool instead of making a cannonball plunge. Allow your body some time to adapt to the change in temperature. As you become more comfortable, gradually decrease the water temperature until you find that sweet spot – cool but not teeth-chatteringly cold.

Here’s the thing: shocking your system with super cold water might make your body work extra hard to warm itself up, which isn’t exactly the relaxing cooldown you were aiming for.

Interestingly, lukewarm water can be surprisingly effective. It’s gentle, soothing, and still does a great job at lowering your core body temperature without any dramatic reactions.

15. Ice Your Pulse Points

Pulse points are like your body’s natural cooling stations. When you apply ice packs or run cold water over areas like the back of your neck, wrists, chest, abdomen, or even your feet, it’s not just about immediate relief – it’s a strategic move! These points are like highways for your blood, with a large volume flowing close to the surface.

So, what happens when you cool them down? It’s like sending a chill signal through your bloodstream, efficiently reducing your core temperature. It’s simple, clever, and incredibly effective.

But remember, safety comes first! Direct contact with ice can be more harmful than helpful, potentially causing ice burns, which are no fun at all. Always use a barrier like a gel ice pack or wrap the ice in a towel. This way, you get all the cooling benefits without risking damage to your skin.

16. Listen to Your Body

While all the summer running tips and tricks are great for staying cool, the most crucial piece of advice is this: listen to your body. our body has its unique ways of letting you know when something’s not right, especially in the scorching sun.

Here are some warning signs to watch out for:

  • An intense headache is like a flashing neon sign that something’s amiss.
  • Feeling disoriented or confused is a big red flag.
  • Muscle cramps can signal dehydration or heat stress.
  • Excessive sweating, while normal, can indicate overheating.
  • A dry throat may be a sign that you need to hydrate immediately.
  • Unusually pale skin could indicate heat stress.
  • Confusion or foggy thinking means it’s time to slow down or stop.
  • An elevated heart rate that’s unusual should be taken as a warning.
  • Nausea or feeling queasy is a sign to take a break.
  • Extreme fatigue is a symptom of potential heat exhaustion.
  • Experiencing chills in the heat is not a good sign.

Ignoring these symptoms can lead to serious problems, possibly requiring medical attention. That’s not the outcome you want from a good run, so always prioritize your well-being.

17. Treat Heat-Induced Issues Right

Dealing with heat-related issues during a run is crucial, so knowing when to pause is essential. If you ever feel like you’re approaching a danger zone, here’s what to do:

  1. Stop Running: No more pushing through; stop immediately.
  2. Seek Shade: Find a cool, shaded spot to escape the intense sun.
  3. Rehydrate: Water is your best bet here, though sports drinks are also okay. But remember, water is your primary source of hydration.

Heat-induced conditions like heat strokes or heat exhaustion can escalate quickly from uncomfortable to dangerous. Once you’re in a safe spot:

  • Drink plenty of water to rehydrate.
  • Take a cold shower or a sponge bath to lower your body temperature.
  • If possible, get into an air-conditioned room, as it can make a significant difference.

Alternatively, try spraying yourself with cool water and wrapping your body in cool, damp sheets.

But here’s the thing: if you don’t start feeling better within an hour, it’s time to seek medical help. Some symptoms of overheating can be life-threatening and require professional attention.

Conclusion

There you have it!

The above guidelines are my go-to tips for surviving hot summer runs.

While most of these are simple,

Now it’s your turn.

What are your go-to measures during summer training?

Comment, tips, and tricks are really welcome!

Do you have any summer running tips to add?

I’d love to hear from you in the comments section.

Stay Active on the Go: 6 Simple Ways to Incorporate Fitness into Your Daily Life

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Are you tired of hearing that exercise is good for you? I mean, we all know that, right? But here’s the thing: life gets busy. Between the 9-to-5 grind, endless to-do lists, and family commitments, finding time for exercise can feel like trying to find a needle in a haystack.

But guess what? You don’t need a perfect world to stay active and healthy. In fact, you don’t even need a gym membership or hours of free time. What you do need are some clever tricks up your sleeve to sneak in exercise whenever and wherever you can.

So, let’s ditch the excuses and discover 6 easy ways to inject some fitness into your daily routine. Whether you’re at home, on your way to work, or stuck in the office, these hacks will help you stay active without breaking a sweat (well, maybe just a little).

Let’s get started!

1. Turn Your Commute into a Workout

Transforming your daily commute into an exercise session is a creative way to stay active. Instead of the usual car ride, consider more active alternatives.

One option is a “run-commute.” Pack your essentials like keys, phone, ID, and some cash into a running backpack or a fanny pack, and jog to your destination. Running is not only great cardio but also an efficient mode of transportation.

If running isn’t your thing, cycling is another excellent alternative. It’s a low-impact activity that still provides a good workout and gets you where you need to go.

For those who find running or cycling impractical, walking is a simple yet effective option. If your workplace is too far to walk, you can still add extra steps to your day by getting off public transport earlier or parking your car farther from the office.

2. Sneak in a Lunch Break Workout

Are you ready to transform your lunch hour from ordinary to extraordinary? Picture this: it’s the middle of your workday, the clock strikes noon, and instead of the usual lunchtime lull, you’re gearing up to supercharge your body and mind!

Welcome to the world of lunchtime workouts, where every bite of your sandwich comes with a side of endorphins. Whether it’s embracing the fresh air with a brisk walk, channeling your inner Usain Bolt with a quick sprint, or sneaking in a power-packed 20 to 30-minute gym session, the possibilities are endless. And the best part? Research says that a midday workout is not just a fitness booster; it’s also your secret weapon for an afternoon productivity surge.

Mark your calendar – this is a date with your healthier self! Treat it like the main event of your day.

And why fly solo? Grab a work buddy and make it a dynamic duo sweat session. Not only is it more fun, but it also keeps you both on track.

Need some quick and effective workout ideas? How about a jump rope challenge with ten rounds of heart-pumping action? Or maybe a set of jumping jacks to get your blood flowing? For the brave-hearted, try dominating those air squats or shadow boxing your way to fitness fame. All you need is 5 to 15 minutes, and you’re set.

3. Take the Stairs

Are you ready to transform your daily routine into an undercover workout session? Next time you’re about to press that elevator button or step onto an escalator, pause and consider the mighty staircase. Yes, those stairs you’ve been ignoring could be your new fitness ally!

Stair climbing is not just a way to get from one floor to another; it’s a heart-pumping, calorie-burning powerhouse. For every minute you ascend those stairs, you could be burning up to 10 calories – if you weigh around 160 pounds. Now, compare that to the mere 1.5 calories you’d burn lazily riding the elevator.

I used to always take the elevator until one day, it was out of service, and I was forced to take the stairs. I was surprised by how challenging it was but also how accomplished I felt afterward. Since then, I’ve made it a habit to take the stairs whenever possible. On days I’m feeling extra energetic, I challenge myself to take two steps at a time. It’s a small change, but it’s made a noticeable difference in my fitness level

But let’s be realistic – if your destination is way up on the 39th floor, climbing all those stairs might seem like a mission to Mount Everest. No stress! Find a happy medium: take the elevator partway and then challenge yourself to conquer the remaining flights.

And for those feeling extra bold, why not amp up the challenge? Take two steps at a time, or add a brisk pace. This way, you’re not just climbing – you’re unleashing your inner fitness superhero, one step at a time.

4. Try this 15-minute Interval Routine

Ready to supercharge your fitness routine without eating up your entire day? Let me introduce you to the 15-minute Interval Routine – your new best friend for efficient and effective workouts.

Interval training is the ultimate time-saver, packing a punch in a short amount of time. Imagine getting a full-body workout in just 15 minutes – it’s possible, and I’m here to show you how.

Here’s your game plan:

  1. Warm-Up (5 minutes): Kick off with a light jog in place. Spice it up with dynamic stretches to wake up those muscles. This isn’t just a preamble; it’s essential for a killer workout.
  2. The Interval Magic (10 minutes): Now, brace yourself for 20-second bursts of high-intensity exercises followed by a 10-second rest. This cycle of exertion and recovery is where the magic happens.

Your High-Energy Workout Menu:

  • Military Push-Ups: Dive into these for strength and endurance.
  • Squat Jumps: Get those legs working with explosive energy.
  • Mountain Climbers: Ramp up your heart rate and engage that core.
  • Burpees: The all-in-one powerhouse move.
  • Weighted Sit-Ups: Add some extra oomph to your core workout.

All you need is a little space, your body weight, and a mat. This 15-minute blitz is designed to make you sweat and feel empowered.

5. Drop the Office Chair

Transform your office routine into a fitness opportunity with a simple switch: replace your regular desk chair with a stability ball! This change isn’t just about shaking things up in the office; it’s a stealthy way to strengthen your core, improve your posture, and subtly burn calories while you work.

Sitting on a stability ball engages your core and lower back muscles, turning your regular desk time into a low-key workout. And it’s not just about getting fit; it’s beneficial for your back health, too. According to a study in the Journal of the Canadian Chiropractic Association, people with lower back pain reported fewer symptoms after regularly using a stability ball.

The best part? It won’t even feel like exercise. You’re simply sitting, but now with the added bonus of improving your strength and posture. Plus, it’s a fun conversation starter with your colleagues!

After experiencing some back pain, I decided to swap my office chair for a stability ball. At first, it felt odd, but I quickly noticed a difference in my posture and core strength. Colleagues started asking about it, and before I knew it, stability balls became a trend in our office! It’s a small change that’s made a big difference in my daily routine

Feeling bold? Amp up your office fitness game with a stand-up desk. This addition allows you to seamlessly transition between sitting and standing, adding more movement and flexibility to your workday.

6. Go Isometric

Isometric training is your secret weapon for a stealthy, strength-boosting workout that fits perfectly into a busy schedule. This form of exercise involves flexing and holding your muscles without any dynamic movements, making it incredibly convenient and discreet.

The great thing about isometric exercises is their simplicity – no equipment needed, just your body weight and, optionally, a timer.

The real charm of isometric training lies in its incognito nature. You can effortlessly incorporate it into various parts of your day without drawing attention. Whether you’re catching up on your favorite TV show, engrossed in a book, or even replying to emails, you can be strengthening your muscles simultaneously. Talk about a multitasking marvel!

You have plenty of exercise choices, such as wall squats, planks, iso lunges, chair poses, and iso calf raises. This variety keeps your routine fresh and engaging.

Try starting with each pose for 20 to 30 seconds, then transition smoothly to the next exercise. With isometric training, you’re quietly yet effectively building strength and enhancing your fitness, and the best part? You won’t even disrupt your daily routine or those around you.

What is RPE in Running? Your Full Guide To RPE And Heart Rate Zones

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RPE Explained for runners

What is RPE in running?

If you’re looking for an answer, then learning you’re are in the right place.

Here’s the truth.

Running intensity is vital to measure as it can tell you whether you are training too hard or not pushing it hard enough.

Do too much, and you risk injury and/or burnout.

Do too little, and your fitness level will plateau, even decline, which is not what you want.

One of the commonly used methods is the Rating of Perceived Exertion. Using this rating system is a crucial component of any training program—regardless of your current fitness level and goals.

In this post, I will give you an overview of RPE in running—what is it, why you should use it, and how to efficiently use for maximum effect.

So, are you excited? Then here we go.

RPE Running

What is The RPE Scale?

The RPE scale, also known as the “Borg CR10 scale”, or the “Modified RPE scale.” is a method of rating perceived exertion.

It’s used, mostly, by exercise physiologists and personal trainers to measure the level of effort during physical activity.

The RPE scale is a rating scale ranging from 1 to 10.

The numbers on the scale correspond to descriptive statements that rate how hard or difficult t you find an exercise or physical activity.

The ratings are based on an array of feelings and sensation of physical stresses a trainee experiences during physical activity.

These include increased respiration, increased heart rate, sweating, muscle fatigue, and discomfort.

So, for instance, a rating of 1 means you are putting in any effort, whereas a rating of 9 means you’re near maximal exertion.

The RPE is typically used in cardiovascular training, but it can just as easily be applied to other forms of training, especially resistance training.

Additional Resource – Your Guide To Running Heart Rate Zones

It’s Convenient

Using the RPE rating system requires no equipment.

As long as you’re willing to listen to your body, you’re good to go.

The RPE scale is especially handy if you don’t own a heart rate monitor and/or don’t want to stop in the middle of your run to check your pulse and how hard you’re pushing yourself.

But don’t get me wrong.

For first-timers, the RPE complex rating system can be quite overwhelming. But, with a little bit of practice and perseverance, one can learn how to correctly use this powerful tool.

And this is worth the effort, especially for the long haul once you start taking your running routine more seriously.

Additional resource – Strava for runners

Different Runners Different Strokes

Now that you have a thorough grasp (hopefully) of what an RPE is, let’s talk about how we can put it to action.

And here is the key.

If you are serious about making the most out of this rating system, you need, in simple terms, to just start using it—even if you have never done it before.

To get good at this, make sure cultivate the habit of regularly rating each workout on a 1 to 10 scale both during the workout and right after.

You have to build your inner sensors.

Next, keep tabs on your RPE for your workouts in your training diary.

Just keep in mind that this scale is different for everyone.

So, for instance, super vigorous activity could be jogging at 4.5 MPH for one person or faster running at 9 MPH for another person.

So it’s up to you to come up with the right numbers and ratings.

Additional resource – Heart murmurs while exercising

RPE In Running Explained

  1. Very easy. No exertion. You’re lounging on the couch, doing nothing physically The only movement you are doing is holding a potato chip and pushing buttons on the remote.
  2. Fairly light exertion. This is how you ought to feel when you are warming up and cooling down, or stretching. You can converse with no effort.
  3. Light exertion. You are moving, but it’s slow and easy like strolling. This how you should warm up your body before running. You can converse with almost no effort.
  4. Moderately easy. Your breathing and heart rate is a little faster. You’re feeling a little warmer. And you’re starting to work up a sweat. But you can still maintain a conversation while exercising without much effort.
  5. Moderate to somewhat hard exertion. Your heart is pumping faster. You are breathing harder. You’re feeling warmer. You can still converse, but it is getting tougher.
  6. Hard exertion. You are breathing hard now. But you can still sip from your water bottle. You can only say a few words at a time.
  7. Hard to somewhat intense exertion. You are breathing really hard, and are wondering how you can keep on going like this.
  8. Very hard. You are breathing hard and nearing your maximal limit. You can no longer say a few words without gasping for air.
  9. Super hard. You feel like your lungs are about to explode. You cannot keep this intensity for more than one minute. Conversing is impossible. This is one tad bit away from your maximum.
  • Ultimate exertion. This is your absolute limit. You cannot keep this pace for more than 10 seconds. Speaking is out of the question. Pain is everywhere.

How to Use The RPE Scale?

After warming up at a low to moderate level of exertion, begin your run.

Then, after  a few minutes in, assess your exertion level from the scale.

For instance, if you still are feeling at an RPE under 6 and want to push more, then pick up your pace to increase your intensity.

You can this by running faster, adding intensity intervals (think sprints) or seeking out inclines or uphills.

If you’re feeling an intensity of 8 or 9, but you’re still mid-workout, you might want to slow down your pace until you’re back to the moderate intensity zone.

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

RPE And Heart Rate Zones

Research has found a strong correlation between your RPE ratings and your actual heart rate during exercise.

For instance, a hard interval run should be RPE 9-10 or 94 to 99 percent of your maximum heart rate.

On the other hands, an easy recovery should be RPE 3-4, which corresponds to roughly 60 to 70 percent of maximum heart rate.

Just keep in mind that it’s only a rough estimate as physical conditioning, age, and other factors, vary from one individual to the next.

This is how you can correlate it to heart rate zones so you can have more measuring tools on your hand.

  • 2-4 – Very light zone – 50 to 60 percent
  • 4-5 – Light zone – 60  to 70 percent
  • 5-7 – Moderate zone – 70 to 80 percent
  • 7-9 – Hard zone – 80 to 90 percent
  • 9-10 – Maxiumum zone – 90 to 100 percent.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Additional resource – Your guide to heart rate variability

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

RPE in Running – The Conclusion

There you have it! If you’re looking for the full guide to RPE in running, then this post should get you started on the right foot. I’ve also shared with you a brief description on the link between RPE and heart rate zones. This means that you apply the RPE chart shared while doing any form physical exercise – Not just running.

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

In the meantime thank you for dropping by.

Keep training strong.

101 Running Tricks & Hacks Every Runner Needs To Know

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If you’re serious about reaching your full running potential, then you’re in the right place.

In today’s post, I’m sharing more than 100 running tips designed to help make your workout routine a complete success.

Follow these practical, simple, and proven strategies, and you’ll reach your full running potential in no time.

Let’s get this ball rolling…

Without further ado, here’s a list of the best running tips ever.

  1. Get the Right Shoes

Shoes are the most important running equipment.

Period.

A proper shoe not only makes running feel more comfortable, but also help improve your performance and ward off all sorts of injuries, including shin splints, plantar fasciitis, knee pain, and foot pain.

How do you pick the right shoes?

The golden rule is to go for a shoe that feels comfortable.

That’s the conclusion of a study published in the British Journal of Sports Medicine.

The right shoes have to match your natural foot shape and biomechanics.

As a rule of thumb, leave at least a thumbnail’s distance (roughly 1 cm, or ½ an inch) from the end of your longest toes (while flat on the floor) to the end of the shoe.

In other words, you should be able to freely wiggle all of your toes, with plenty of room to spare.

For the full guide on how to choose the right running shoes, see my post here.

  1. Visit a Specialty Running Store

Don’t know what it takes to pick a proper pair?

Head to a specialty running store dedicated specifically to running-related gear, accessories, and gadgets.

Once you’re there, have your foot type and gait analyzed by the professional staff.

That’s how you’ll find out things you might not know on your own – you might be a severe overpronator or underpronator who needs trainers with a bit of more support than the typical (mostly neutral) runner.

They’ll know and explain what you need.

When you go shoe shopping, treat their staff the way you would a physician.

Be willing to answer all sorts of questions regarding your training goals and personal preferences.

It’s worth the extra cost you’ll pay there to get a true “shoe fitting” service.

  1. Wear the Right Clothing

Once you have the right running shoes, add on some basic running clothing and apparel.

You’ll need shirts for different seasons, preferably made of moisture-wicking technical fabrics that can help pull the sweat away from your skin and keep you dry and comfortable in the process.

Some of the best fabrics include Coolmax and Dri-fit.

Special apparel costs a little bit more than casual clothing, but you’ll find that it’s worth every penny — especially if you’re serious about staying comfortable for the long haul.

You’ll need a couple of pairs of bottoms: shorts, tights, pants, or even a skirt if you find that more comfortable.

And female runners need a good sports bra that both provides support and reduces the risk of chafing.

Other items to consider include (but are not limited to) running sunglasses, hats, hydration belts, sports watches, heart monitors, and more.

Here’s the full guide to cold weather running.

  1. Opt for Smart Socks

The golden rule on running is that you should not run in cotton socks. Cotton absorbs and retains moisture, and since your feet will sweat, running in cotton will leave your feet soggy and moist.

This leads to the two side effects of moisture and friction —calluses and blisters.

Instead, go for technical running socks.

These wick moisture away from your feet, keeping them comfortable and relatively dry.

Smart socks are made from either a blend of natural fibers such as wool, or from synthetic fibers such as nylon, acrylic, or Coolmax.

You can also try compression socks.

  1. Have More than One Pair

According to research published in the British Journal of Sports Medicine, runners who rotate their shoes among various models during a 6-month period had a 40 percent lower risk of incurring a running injury than those who ran in the same pair through the same period.

If you’re serious about reducing your risk of injury, train in more than one pair.

  1. Clean Your Shoes

If you take care of your running shoes, they’ll return the favor and take good care of your feet.

They’ll also last longer.

Failure to do so will mean that your shoes will lose their cushioning properties sooner than they need to: neglect wears them out prematurely.

Here are a few shoe-cleaning rules:

  • Do not toss your running shoes in the washer. Wash them manually instead.
  • Use an old toothbrush or nail brush and mild soap — preferably an anti-grease soap. A bit of water added in will wash away stains, dirt, and mud.
  • Do not toss your shoes in the dryer. Dry them in the open air under direct sunlight.

  1. Replace Your Running Shoes

Sooner or later, your trainers will wear out and lose their shock-absorption properties.

That’s when you need to ditch them and get a new pair.

Here’s the bad news.

As far as I know, there’s no proven formula that tells you exactly when to replace your running shoes.

That’s because there are many factors that impact running shoe lifespan, including:

  • Running surfaces
  • Runner weight
  • Weekly mileage
  • Training intensity
  • Running biomechanics
  • The climate you run in

As a rough guide, a running shoe should last you between 500 and 600 miles. Once your shoes go beyond this range you’re risking discomfort and pain, as well as injury.

My best advice is to use an app like MapMyRun to keep tabs on the mileage of a specific pair, or you can do it the old-fashioned way, using pen and paper or an Excel spreadsheet.

Additional resource – Guide to running lingo

  1. Tie Your Shoes the Right Way

Tying their shoes is something that well-accomplished 5-year-olds can do with ease. But there are many different ways to lace trainers, and different techniques can not only make them more comfortable, but also help avoid all sorts of discomfort.

According to a study conducted at the University of Duisberg-Essen in Germany, shoe-lacing technique has a huge influence on impact force, pronation, and foot biomechanics.

In this infographic, you’ll find a lineup of top knots to learn.

Infographic source: RunRepeat.Com

Bonus tip: You can also invest in a pair of Lock Laces.

  1. Dress For 10 Degrees Warmer Than What the Thermometer Says

Running during the winter has its challenges, but if you overdress, you’ll get in trouble.

For winter running, you need to aim for warmth, but without making yourself sweat so much that you get a chill.

That’s why I highly recommend that you dress as if it’s 10 to 15 degrees warmer than it is outside. You should feel slightly cold when you take your first few steps outside. Once you get moving you’ll warm up quite a bit, so don’t worry about feeling cold at first.

  1. Try YakTrax

As a winter runner, you need good traction to prevent sliding and slipping — especially when road conditions are freezing and/or snowy.

One thing you can do to make sure that you stay on your feet is to try YakTrax. It’s a traction device that meets the needs of runners during wintertime. They improve control and stability when there’s snow, sleet, and ice underfoot.

  1. Buy Running Garments On Sale

Are you a runner on a tight budget?

Buy your athletic garments at the end of the season.

As with any other store, running specialty stores put sale items on clearance as the weather changes to make room for the new models and styles that are coming in.

I’ve purchased some of my favorite summer running clothes in late autumn or winter when it was too cold to run in them, and my favorite cold-weather running gear when the temperature outside was hot

There’s nothing wrong with last season’s styles. They’re generally made from the same materials, and running clothes are performance tools, not fashion statements.

For the best running shoe deals on the web, check ShoeKicker.com. It’s a great website that scours the internet looking for the best deals.

  1. Use GPS Tracking Apps

Being able to measure your day-to-day performance is a great way to reach the next athletic level. After all, if you can’t measure, you can’t improve it.

Fortunately, advances in mobile apps mean that you can challenge yourself each time you head out the door. Running apps are perfect for beginning runners who need a little bit of a push and a way to monitor their progress, as well as for elite runners trying to stay in peak shape throughout the racing season.

That’s why, whether you’re training for your first 5K or your 11th marathon, your smartphone (or any other “smart” device) can be an excellent coach.

Here are a few of some of the best apps out there:

  • Runtastic
  • RunKeeper
  • Strava
  • MapMyRun
  • Edmundo
  • MyFitnessPal

  1. Use a Heart Rate Monitor

Using a heart monitor is like having a coach along for every run. When used right, it can show you, down to the stride, how hard or easy you are working. It can help you find your running sweet spot and prevent overtraining or undertraining in the process.

Here are the four main heart rate training zones you need to be aware of. Plan your workouts within each zone for a well-rounded training program

Zone 1—The recovery or energy efficient zone, it’s roughly 60 to 70 percent of maximum heart rate, or MHR.

Zone 2—The aerobic heart rate zone, it’s roughly 70 to 80 percent of MHR.

Zone 3—The anaerobic zone, it’s about 80 to 90 percent of MHR.

Zone 4—The VO2Max or Red Zone, it’s approximately 90 to 99.99 percent of MHR

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

  1. Protect Your Electronics

If you do a lot of running in the rain with a non-waterproof phone or GPS watch, then you need to protect your electronic devices from water damage.

Here’s how:

Store your device(s) in a lightweight zip-lock bag. The bag should to be securely sealed to prevent water from leaking in.

You can also cloak your device in plastic wrap, leaving no “skin” exposed. When wrapping, make sure that the charger port is well covered.

What I love about using plastic wrap is that it’s dense enough to protect against moisture but thin enough that you’ll still be able to use the touchscreen through the plastic.

Additional resource  – Choosing a running partner

  1. Manage Your Keys

If all the jingling and jangling of running with keys in your pocket drives you nuts, you’re not alone. Here’s my favorite solution:

Take the key off of its keychain, unlace your shoe a notch, then slide one of your shoelaces through the key and put it on the string. Tuck the key under the other lace before retying your shoe.

To keep the key from bouncing around, tie your shoe using a double knot and secure the other end of the key under the crisscrossed laces.

This technique will give you peace of mind and allow you to enjoy your run.

If you don’t want to do this, you can put a rubber band around your keys before tossing them in your pocket, or try putting them on a shoelace and wearing them like a necklace.

  1. Long Walks First

If you’ve been exercising regularly for the last 3 to 6 months and you’re already in good shape, you may choose to skip this step, but if you’re a real beginner, this is the most important step for building the right foundation.

Before you start running, do plenty of walks to prep your body. Start out with 30 minutes of brisk walking, then build it up to a full hour, three times a week for a full month.

By week four you should be walking for at least 60 minutes at a brisk pace three times per week. Now you’re ready to move onto a walk/run schedule.

  1. Walk/Run

The walk/run method is ideal for helping new trainees get fit without getting hurt. The key here is to gradually stretch your comfort zone without overextending it.

Here’s how to do it

Start with a proper warm-up of 10 minutes of walking at a brisk pace. This will get your heart rate up and the blood flowing to your muscles.

Next, jog slowly for 20 to 30 seconds. Slow it down and walk for 30 seconds to a full minute, then jog again for another 20 seconds.

Keep repeating the cycle for 15 to 20 minutes, then end your session with a 10-minute cooldown.

If everything is going well, increase your running time by 5 to 10 seconds from one session to the next. Do these increases gradually, staying within your fitness level the entire time.

  1. Give C25K a Try

Newcomers to running or those returning to it after a long layoff should give the C25k app a try.

This handy app offers a nine-week training plan that can help you train for a 5K race (roughly 3.1 miles) in a gradual and safe manner. You only need to commit 20 to 30 minutes, three times a week.

Additional Resource – Running during lunch break

  1. Start on the Treadmill

The treadmill is the perfect tool for building endurance without putting too much stress on the body. It gives you full control over your speed and incline, and allows you to adjust your speed and intensity to match your fitness level.

You really can’t overtrain on the treadmill unless you’re doing so on purpose, ignoring your body’s signals of pain and discomfort.

Here’s the workout routine you need:

Warm up for 10 minutes. Start with a 10-minute walk at 1.5 to 2 mph, then jog for three minutes at a pace of 2.5 to 3 mph for next three minutes. Make sure to practice good running form.

Increase the speed to 3.5 to 4 mph and stick to this relatively fast pace for one full minute before slowing back down to a walk for another 4 minutes.

Increase your speed to 3 mph and jog for three minutes, then run for one minute, picking up your pace to 4 to 5 mph (or even faster if your fitness allows it). Back off if your body hurts or your form starts to suffer.

Finish off with a 10-minute cooldown walk.

  1. The Talk Test

As a beginning runner, make sure that you’re running at what is known as a conversational pace. This means you should be able to speak in full sentences on-the-go without gasping for air. Want to test yourself?

If you can recite the Pledge of Allegiance without too much difficulty, you’re not running too hard.

By sticking to this rule, you’ll build your aerobic endurance based on the right foundation, and this will set you up for success later on.

The only exception to this rule is when doing any sort of speed work training. Speedwork includes sprints, fartleks, hill reps, or racing. These are not moves you should concern yourself within the early stages of your training.

  1. Run For More

After three to four weeks of using the run/walk method, start lengthening your running segments until you can run at a comfortable pace for 30 minutes straight.

Depending on your fitness level and training consistency, this may take you a while. But if you stick with it long enough, you’ll get there.

Once you can run for 30 minutes straight without much trouble, feel free to take your running to the next level. That’s when you’re going to start seeing some amazing results.

Once you’ve increased your running time to an hour or more, you will be in good enough shape that you’ll be able to sign up for 5k races, do interval or hill training, and much more.

  1. Avoid The Rueful Toos

Runners who do too much too soon without giving their body enough time to adapt to their new training load will eventually run into trouble. It’s one of the most common mistakes beginners make.

Don’t fall into the trap of “too much, too soon, too often, too fast, with too little rest.” Instead, build a solid base of easy, short, aerobic distances before you up the ante with speed, distance or hill training.

Even if you feel like you can do more during the first few months of training, rein that temptation in. The temporary sense of accomplishment you might get is not worth the risk of a painful injury or a burnout.

  1. Dynamic Warm-up

A good warm-up is the backbone of effective training, especially when doing hard, intense runs such as interval sessions or hill runs.

Warming up the right way can improve your performance as well as reduce the risk of injury.

Here’s a simple routine you can try.

Do at least ten reps of each exercise below for two to three rounds.

  • High kicks
  • Lunge with a twist
  • Inchworms
  • Hip stretch with a twist
  • Butt kicks

Or check my full routine here.

  1. Cool Down Right

The cooldown is just as vital to your performance and fitness as the warm-up.

A proper cool down can help transition blood from the working muscles to the normal resting flow, but when you stop on the spot, blood can start to pool in the legs and feet, leading to dizziness, vertigo, and discomfort in some people.

Here’s how to cool down properly. Jog or walk for at least 5 to 10 minutes (depending on your training intensity). Then do some post-run strength, mobility, and stretching exercises.

  1. Stretch After Your Runs

The benefits of stretching are a hotly debated topic in both the scientific and running world, but I still recommend stretching as a way of preventing injury and improving performance.

Here a few benefits of stretching:

  • Improves muscular coordination
  • Reduces lower back pain
  • Enhances posture
  • Alleviates post-run soreness
  • Increases range of motion

Whatever you do, don’t stretch before a run like we used to do in high school gym class. Studies show that static stretching before a workout can compromise performance and may lead to injury (think muscle tears).

Aim to stretch for at least 10 to 20 minutes after a workout, focusing on the main running muscle groups including the hips, the glutes, the hamstrings, the quads, and the calves.

Hold each stretch for 20 to 30 seconds, and breathe deeply into your stretch to release any tension or discomfort.

  1. Learn Lexicology

As you get more into running, sooner or later you’re going to run into some technical jargon. As is true in most sports, running has its own verbiage that you need to get good at if you’re going to be serious about calling yourself a runner.

In other words, you have to talk the talk.

Here is my full list of running jargon, where you’ll find more than 160 definitions of most common running terms.

  1. Have a Plan

“If you fail to plan, then you’re planning to fail.”

That quote might sound like a cliche, but that does not make it any less true, especially when it comes to running. Following a training plan will help you remove the guesswork from your workout routine.

Pick a training plan. You can find an array of intricate plans online, with something for everyone. All in all, the best plan is a well-rounded plan, whether you’re a recreational runner doing it for health and fitness or an elite marathoner hoping to optimize your performance.

Include the following five elements in your training program:

  • Interval workouts
  • Tempo runs
  • Hills runs
  • Long runs (or LSDs)
  • Easy run (for recovery).

  1. Add a Long Run

Longs runs are vital for training. They increase stamina, build proper form, burn mad calories and will get you in tip-top running shape for any race or distance. And adding long runs into a running plan is not that complicated.

After at least six months of regular training, increase your longest running session—typically, your weekend workout—by up to 10 percent from one week to the next. Keep doing this until you’re running for two and a half to three hours.

Do your long runs at approximately 60 to 70 percent of your 5K pace—that should be a comfortable pace. To make sure you’re doing LSD runs right, do a quick talk test whenever you feel you might be working too hard.

  1. Speed Work

Whether you’re looking to outpace your running buddy or aiming to beat your current PB at a given distance, speedwork is the way to go. It can also increase your range of motion, improve your conditioning, burn mad calories and build muscle mass, all of which can make you a stronger and fitter runner.

Here are the main speedwork sessions you need to add to your training schedule:

  • Classic 200m sprints
  • Tabata sprints
  • 400m laps around a track
  • Short and medium hill sprints
  • Fartlek sprints

As a rule, aim for quality over quantity. Speedwork should account for no more than 20 percent of your weekly total mileage.

  1. Sprint

Long sessions have their benefits, but to take your running to the next level, sprinting is of the utmost importance.

A form of high-intensity interval training (HIIT), sprinting can help you burn three times more calories than steady-state running. According to studies, it also boosts your metabolism and helps develop killer lower body strength and speed.

What I really like about sprinting is that it takes just half an hour to complete an entire session. What’s not to love?

Here’s how to proceed:

Start with a proper warm-up. Do five minutes of slow jogging followed by dynamic movements such as knee circles, inchworms, lateral lunges and walking lunges.

Then go for your first sprint, running at 70 percent of your top speed for 30 seconds. Take a minute to recover and then do it again, running your next sprint at 80 percent of your max effort.

Shoot for eight to ten sprints, then finish off the workout with a decent cooldown. Jog slowly for five minutes, then stretch your whole lower body.

  1. Tempo Run

Also known as lactate threshold, LT, or threshold runs, tempo workouts are faster-paced runs that are vital for boosting metabolic fitness.

The primary purpose for tempo runs is to increase your lactate threshold level, the point at which the body fatigues at a certain pace.

As a general rule, your tempo workouts should feel comfortably hard. A good example is a comfortably hard and sustained 3- to 4-mile run.

Here’s how to proceed:

For a five-mile tempo workout, start by warming up with a 5-minute slow jog, then run a mile at 20 seconds slower than your half-marathon pace.

For the remainder of the workout, pick up the pace every mile by five to 10 seconds until you’re running the final mile 20 seconds faster than your half marathon pace.

  1. Tackle the Hills

Hills build leg strength, boost lung capacity, improve running form and reduce the rate of injury. For these reasons and more, do not avoid hill workouts, but make sure you train using proper form. Your uphill running should mimic your sprinting form.

Here’s how:

  • Run tall, with your core engaged and your back flat. Do not lean forward.
  • Engage your hamstrings, quads, and glutes on the way up. Make sure to push from the hip while engaging your entire lower body to get up the hill.
  • Feel free to walk on the steepest sections of any given hill.

  1. Train Negative

If you want to improve your running speed/time, practice negative splitting. This means running the second half of your session a bit faster than the first.

In the ideal negative split run, once you reach the midpoint of the workout each mile gets increasingly faster than the last. As long as you finish the last mile faster than the first, you’re in a good place.

Here’s an example of a 4-mile session:

After a thorough warm-up, run your first two miles at an easy and controlled pace—shoot for 15 to 30 seconds slower than your average pace for that distance. Once you’ve reached the midpoint, pick up your speed to a 10K or 5K pace, then switch to maximum speed for the last 100 to 200 feet of your run.

  1. Try Fartleks

Fartlek is a Swedish term that means speed play. It’s a non-structured form of interval training developed in the early 1930s.

The primary purpose of a fartlek workout is to increase your speed and endurance in the most unpredictable and playful way possible.

Here’s how to proceed:

Start your workout with a 10-minute warm-up jog, then sight an object in the distance: it can be a tree, a parked car, or a building. Run towards it fast. Once you reach it, slow down and recover. Sight the next object and repeat.

Whatever you do, make it random. Make it fun.

  1. Try Tabata Protocol Runs

Made famous by a 1996 study by Dr. Izumi Tabata and his colleagues, the Tabata protocol is a very specific method of interval training proven to shed body fat and increase performance.

A session consists of twenty seconds of maximum burst (max effort/max reps) followed by ten seconds of recovery.

To do Tabata, sprint for 20 seconds at full speed, then rest for 10 seconds.

You can also up the ante by adding in some bodyweight exercises to make the workout more challenging.

Here’s a simple Tabata protocol to try.

  • Set 1: Sprint at a moderate pace for 20 seconds. Rest for 10 seconds.
  • Set 2: Do as many push-ups as possible in 20 seconds. Rest for 10 seconds.
  • Set 3: Sprint for another 20 seconds at max speed. Rest for 10 seconds.
  • Set 4: Do as many squats as possible in 20 seconds. Rest for 10 seconds.
  • Set 5: Sprint as fast as you can for 20 seconds. Rest for 10 seconds.

Rest for two minutes and repeat the whole circuit twice.

  1. Cross Train

Cross training is vital for runners because it can help prevent overuse injuries such as runner’s knee, ITBS, shin splints, and stress fractures, as well as lower back issues, hip, joint and knee pain.

Cross training can also boost your speed, increase your stride length, improve your running form and boost your overall fitness and health level.

Here are eight super-effective training methods to try:

  • Yoga
  • Cycling
  • Weight training
  • CrossFit
  • Swimming
  • Jumping rope
  • Rowing

  1. Get Explosive

Plyometric training, also known as explosive or jump training, is another excellent cross-training method that research shows can increase running speed and power.

This type of training requires a fast and forceful recruitment of muscles fibers through high velocity, dynamic moves. These are key for building explosive power both on and off the running field.

Here’s a list of some of the best explosive exercises for runners:

  • Squat jumps
  • Box jumps
  • Kettlebell swings
  • Burpees

Here’s my full guide to plyometric training.

  1. Practice Planking

The core is made up of the muscles that connect the upper and lower body. It includes the glutes, lower back, hip, and abdominal muscles.

Your core muscles work in tandem to hold your torso upright and provide stability for your entire kinetic chain while running. That’s why you MUST do a core strengthening routine two to three times a week.

One of the best exercises for runners is the good old planks. I cannot recommend these enough. In addition to building up your core, they’ll also help develop endurance and strength in the shoulders, arms, and back.

Check the following tutorial to help you build and keep good plank form.

  1. Test Yourself

To improve your running, you MUST measure it — otherwise, you’ll have no idea whether you’re progressing.

The best way to measure your fitness progress is to test it.

Check my full guide to fitness testing here.

Here are the main tests you should be taking on a monthly basis:

  • The 400m sprint
  • The one-mile run
  • The Cooper 12-minute test
  • A 5K distance run
  • A 10K distance run

  1. Build the Habit

There’s are few things that feel worse than falling off the fitness wagon after investing so much time into building the right foundation.

That’s why even once you’ve reached your fitness goals, you have to keep your training program going strong. Quit or slack off, and you risk undoing all your hard work—and you don’t want that.

To stay consistent with your new running routine, make sure you turn it into a habit.

Here’s how:

  • Use a calendar and book your running sessions the same way you schedule an important family event or work meeting. If you create a sense of urgency and importance around your run, you’re more likely to carry through.
  • Start running with a friend or training partner. This will boost your motivation and add a sense of accountability to your program. This is vital for consistency.
  • Resolve to run at least three to four times a week for the upcoming 8 to 12 weeks. Do what you have to do never to miss a session.

For my guide on habit formation, check this post.

  1. Set Goals

When it comes to running, it’s vital to have something to work towards regardless of your training aspirations.

Whether your goal is weight loss, improved performance, stress relief, or anything else, having a set of goals creates a benchmark of progress as well as a sense of accomplishment once you start achieving them. I cannot overemphasize the importance of goal setting—even if it’s something you’ve never consider doing before.

Setting goals is what helped me go from being a complete couch potato to becoming a consistent runner, so please start setting fitness goals.

Here’s the golden rule of good goal setting:

Make your goals S.M.A.R.T., And that’s an acronym that stands for Specific; Measurable; Achievable; Realistic; and Time-related.

For my in-depth article on this topic, check my post here.

  1. Run With a Partner

Running is, by definition, a solitary sport and a solo journey, but it doesn’t have to be that way.

Research shows that pairing up with a training buddy can lead to better consistency, help you become more accountable, and may even make you exercise a bit harder than you would when you run alone. All of these can do wonders for your running routine.

I’d go so far as to claim that training partners might be the most valuable tools you can have as a runner.

Ask a friend, a family member, a gym partner, or neighbor to run with you.

If you can’t find a suitable partner among people you know, join a local running group or hunt for one online.

  1. Chart Your Progress

As I’ve already stated, if you can’t measure it you can’t improve it.

That’s why I keep stressing the importance of monitoring your progress (or lack thereof, for that matter).

Keep a written log of your running routine. You don’t need anything fancy – a standard training journal, a spiral notebook or a plain notepad will suffice.

Here are some of the things and factors you need to keep track of:

  • Your running times
  • Your running distances
  • Your heart rate (and its fluctuations)
  • Calories burned
  • Running routes
  • Aches, pains, and injuries
  • Cross training workouts and reps
  • Body weight
  • Body measurements

Use Excel spreadsheets to create simple charts for tracking your progress.

You can also keep tabs on your progress online using sites like MapMyRun, DailyMile.com, or RunKeeper.

  1. Run To And/Or From Work

Finding balance between everyday life obligations, work chores, and a running routine is no easy feat. This is especially the case if you’re already burning the candle at both ends.

Instead of running to catch up with the train or a bus, try running to or from work. Put your commute time to good use. But whatever you do, make sure you do the following two things:

First, plan your run-commute thoroughly. Have everything ready the night before, from clothes to shoes, hydration and more.

Second, invest in the right backpack. You might need to think this one through before you make a buying decision. Your pack should be runner-friendly and must not bounce with every step.

  1. Reward Yourself for Your Successes

Rewards are positive reinforcement, and can be a powerful motivator.

When you reach a certain benchmark or achieve a given goal, treat yourself for the hard work you’ve put in and what you’ve accomplished.

Here are some ideas:

  • Buy a new running shirt or a pair of shorts
  • Have a meal at a nice restaurant
  • Watch your favorite Netflix show
  • Go on a special trip
  • Go to the movies
  • Take a long nap

  1. Try Zombies, Run!

For runners looking to turn their everyday workouts into an immersive adventure through a zombie-infested wasteland, look no further than this fantastic gaming app — especially if you’re running out of enthusiasm and need to add a bit of adventure and fun.

Zombies, Run! is an amazing audio adventure for thriller-seeking runners. Thanks to this game you’ll be the hero of your very own zombie adventure story. You’ll run through various missions while being chased by zombies, while also collecting the items you need to progress through the game.

Additional resource – How to Do a Run Streak

  1. Listen to the Right Music

Studies have linked listening to music to improved athletic performance, better training experience, and superior training consistency.

It’s not rocket science. All you need is the right playlist for the job.

Here’s the golden rule: when picking songs for your running playlist, stick with songs that have a BPM (Beat Per Minute) in the range of 120 to 140.

Here’s how:

You can do it manually, but it’s a real hassle. I don’t recommend this method unless you have a lot of time to spare.

Instead, check out websites that have already compiled thousands of songs and playlists tailored to all sorts of runs and events.

RunHundred.com and RunningPlaylist.Com are two of the best of these.

  1. Get Ready the Night Before

To set yourself up for running success, lay out your running gear the night before your workout. Doing so will help eliminate any barriers between you and your workout, save you a lot of time, and keep your mornings stress-free and smooth.

It should take you no more than 5 to 10 minutes to get these things together:

  • Your running clothes, including pants, socks, t-shirt, underwear, etc. (or sleep in them if you want to)
  • Your waterbottle
  • Your music playlist
  • Your pre-run snack
  • Your running route
  • Your workout

  1. Join Online Fitness Groups and Forums

Online health communities, whether they’re fitness groups, forums, social media website or some other type of group, are all great venues for expanding your social circle and connecting with like-minded fitness folks.

Joining up will help you increase your motivation and give you the push you need to exercise a little bit harder and stay consistent over the long haul.

Some of the best fitness-oriented online resources include:

  • Men’s Health
  • Runners World Forum
  • My FitnessPal
  • Fitbit
  • Cool Running
  • Jefit
  • BodySpace
  • Nerd Fitness
  • Transformative Fitness

  1. Race

Choose one of the many running-related events in your area, whether it’s a fun local 5K race, an obstacle race course, or a serious half-marathon or marathon distance challenge, and pay your registration fees in advance to keep yourself accountable.

Just make sure that the race fits your fitness level and schedule. If you’ve never done any sort of running before, spend a few months preparing for the race and make it a shorter distance such as a 5K or 10K run.

  1. Change The Direction of Your Runs

If you run the same route day in day out, sooner or later you’re going to get bored, and that’s when you’re most likely to slack off. It’s bad for your consistency and overall training experience, so switch up your running route regularly.

The simplest way to do this is to run your typical route backward every other week.

Don’t like this idea?

For another option, use crowd-sourcing apps like MapMyRun or a web resource like WalkJogRun to find and discover new routes close to where you live.

  1. Run in The Morning

Becoming a morning runner was a true godsend for me. It helped me stay consistent and become the runner I’m today.

As a bonus, research shows that those who exercise first thing in the morning are more consistent and efficient than the folks who work out later in the day.

Morning runs can improve your mood, boost productivity, shed more calories, and increase your focus and energy for the rest of the day, so if it’s all possible, run first thing in the morning.

Here are the golden rules:

  • Prepare the night before by laying your workout gear out
  • Aim for seven to eight hours of quality sleep
  • Place your alarm clock far away from your bed to force yourself to get up and out
  • Drink plenty of water and have a light pre-run snack before you head out the door

  1. Work on your Running Form

Proper training form is king, whether you’re lifting weights in the gym or circling the running track. The right technique can help reduce your risk of injury and make your workouts more efficient.

Run with bad form, and you’re risking all sorts of strains, aches, pains, and injuries.

Here’s how to build good form:

  • Run tall.
  • Prevents neck strains by keeping your head straight and your eyes straight ahead. Don’t look down at your feet.
  • Keep your shoulders relaxed, back, and down. Don’t let them tense up toward your ears.

  1. Lean Forward

This is something I learned from the Chi Running method, and I’ve found it to be very helpful.

Instead of running with a upright posture, run with a slight forward lean of about 8 to 10 degrees. By doing so, your body falls forward with every step, which in theory helps propel you forward and increases your stride turnover.

Mastering the forward lean is more easily said than done. One major mistake I see many runners make is leaning from the waist. Running this way can put a lot of undue pressure on the lower back and slows you down.

Instead, lean from the ankles while engaging your core muscles and keeping your spine straight, allowing for no bending in the waist.

  1. Keep Your Body Relaxed

As a runner, tension is enemy number one. It wastes energy, triggers bad form and can compromise the quality of your workout, leading to premature fatigue and increasing the risk of injuries.

Check your form throughout your run, allowing no chance for tension to creep into your workout.

Here are the few hacks that can help:

  • Shake your arms and hands every couple of miles and try rolling your neck forward, backward, and to the sides.
  • Imagine you’re holding an egg in each hand, gently cupping your palm with your thumb resting on your fingers instead of clenching your fist.
  • Breathe deeply and consciously, letting go of tension and discomfort. You have to get good at catching yourself in the act, and that requires practice.

  1. Pump Your Arms

As a runner, you’re, mainly relying on your legs to propel you forward, but that’s not the whole story. Your arms can help too.

Research shows that opting for a strong arm swing has a drastic impact on the smoothness of your running gait, resulting in a reduced workload on your legs and an increase in your economy of motion.

To boost your endurance and speed, drive your arms in a fluid motion, forward and backward, aiming for a 90- to 100-degree bend at the elbows. Do not pump your arms across the midline of your body—doing so wastes energy and tires your muscles. It might also hinder the forward motion of your body.

Your elbows should swing anywhere between the waistline and chest.

  1. Kill the Bounce

Research shows that vertical oscillation (running with a bounce) has an enormous negative impact on running economy and speed.

When your body is moving up and down too much, you’re wasting a lot of energy and putting undue pressure on your lower body, especially your quads. This leads to premature fatigue and soreness.

Here’s how to keep it under control:

  • Imagine you’re running under a low roof hovering a few inches above your head. Do not hit your head on the ceiling.
  • Land with your foot almost directly below your knees. Do not let your foot land in a spot ahead of your knee.
  • Focus on a faster leg turnover by running lightly and landing softly on your foot. Think quick steps. Focus on keeping your feet under your knees.

  1. Shorten Your Stride

When you overstride your foot lands on the ground well ahead of your hips. This runs the risk of increasing the stress load on your lower body. It also creates a braking effect that can hinder performance.

So, what’s the solution?

It’s simple: shorten your stride. Doing so helps reduce the braking effect and encourages a smoother, more natural running gait.

Here’s how:

  • To cover more ground, focus on springing off rather than trying to lengthen your stride.
  • Think short, light foot strikes and keep shortening your normal stride until you reach the perfect running cadence.
  • Keep your knee positioned above your foot and keep your shin vertical as your foot strikes the ground below you.
  • To boost speed, increase your leg turnover, driving your leg back from the hips instead of reaching forward with your foot.

All of this may sound a little complicated, but with a little of practice you’ll be able to wrap your head around it in no time.

  1. Increase your Cadence

In running lexicology, running cadence stands for the number of steps you take per minute while running.

When it comes to improving speed, cadence is a vital factor. Opting for the proper cadence reduces the impact of stress on your feet, knees, and ankles, and improves running economy.

According to Jack Daniels (the legendary running guru), the optimal cadence for running is roughly 170 to 180 steps per minute.

Your cadence doesn’t have to be exactly 180 throughout your training — in fact, your racing cadence and easy training cadence shouldn’t be the same.

  1. Breathe Rhythmically

Rhythmic breathing is a form of synchronized breathing that consists of timing your breaths to your foot strikes. The right breathing ratio depends mostly on your current fitness level and training intensity.

So how do you pick the right ratio?

If you’re a complete beginner, start with a 3:3 ratio. This means that you breathe in on three steps—RIGHT foot, LEFT foot, RIGHT foot, then breathe out on the next three steps—LEFT foot, RIGHT foot, LEFT foot.

Using this pattern, you will be taking in roughly 25 to 30 breaths per minute.

This ratio is also ideal for easy (and recovery) runs.

If you feel like this is too slow for you, opt for a 3:2 ratio: inhale on the RIGHT, LEFT, RIGHT foot strikes, then exhale on the LEFT, RIGHT foot strikes.

A 2:2 ratio is ideal for when you’re running a tempo pace, or whenever you need more of a push. For the most part, this means cruising at roughly your 10K race pace, or maybe a bit slower. For quality workouts, opt for a 2:1 or even 1:1 ratio.

Here’s my full guide to proper rhythmic breathing while running.

  1. Breathe Deeply

To improve performance and stamina, cultivate the habit of diaphragmatic breathing.

Most runners are chest breathers. That’s neither the most efficient nor the healthiest way to breathe while running. Chest breathing increases the risks of hyperventilation and reduces your intake of oxygen while running.

The good news is that by switching to deep breathing you get more oxygen into your bloodstream. This can boost lung power as well while reducing the risk of side stitches.

  1. Downhill Running

As the saying goes, what goes up must come down. That’s why you should never forget the importance of downhill running.

On the descent, proper form can improve your performance and reduce post-workout soreness—especially in the quads.

Here’s the right way to run downhill:

  • Stay upright, keeping your posture perpendicular to the ground beneath you. Do not lean back or overstride, as doing so creates a braking action. The only exception is on the steepest grades.
  • Brace your core to keep control over your body and the hill. Don’t let the hill control you on the way down.
  • Do not look straight down. Look ahead while focusing on the line you wish to follow for balance.
  • Increase your cadence, aiming for quick, light steps and fast leg turnover.

  1. Let Go of the Handles on the Treadmill

When you’re running on a treadmill, holding onto the handles may help when fatigue starts to set in, but doing so will compromise your overall workout.  Positioning your hands on the handles aligns your body in an abnormal way, leading to discomfort and even injury, especially in the hips, lower back, knees, and shoulders.

Instead of touching the equipment, swing your arms backward and forward while engaging your core. This will not only help you keep good form, but will also engage your core, give you a full body workout, and burn more calories.

  1. Have a Pre-run Meal (or Snack)

The main goal behind a pre-run meal is to give you a boost of energy without giving you a troubled stomach on the road.

For a proper pre-run meal, focus on high-quality carbs and low-fiber, low-fat foods.

Make sure you time your pre-run meals correctly. Timing is the most critical variable in the pre-run meal equation.

As a general guideline, if you have an hour or more before a run, you can eat at least 250 to 300 calories worth of food. If you’ve no more than half an hour before a run then eat no more than 140 calories worth. This is frequently the case if you’re running early in the morning but don’t want to go out the door on an empty stomach.

  1. Post-Run Eating

The foods you consume immediately following a run are crucial for optimizing recovery and energy renewal.

Your post-run meal should score high on protein to help repair muscles and speed up recovery. You should also take in good carbohydrates to replenish your glycogen stores and get your body ready for your next run.

Here are three of my favorite post-workout meals:

  • Chocolate milk. The mix of carbohydrates (chocolate) and protein (milk) is just right for refueling your weary body. In fact, according to a study in the Journal of Clinical Nutrition, consuming chocolate milk after a workout can increase muscle protein synthesis.
  • Fruit salad. Fruit will not only help you replenish your energy stores with needed energy, but it will also help break down nutrients. Plus, the mix of fruits delivers a healthy punch of enzymes—anti-inflammatory properties that speed up recovery.
  • Egg whites deliver a healthy punch of proteins and key amino acids, which can help you rebuild damaged tissues after strenuous exercise.

  1. Hydrate Properly

Dehydration can lead to all sorts of serious issues such as headaches, premature fatigue, muscle cramping, decreased coordination, heat exhaustion, and more.

To keep it at bay, drink plenty of water, regardless of whether the weather is cold or warm. As a general rule, you need at least 12 to 16 glasses of water a day.

Please take note that the previous rule isn’t written in stone. The exact amount of water you need depends on many variables, including your age, body weight, gender, fitness level, training distance/intensity, sweat rate, physiology, and outdoor temperature.

One way or another, I highly recommend that you stay well hydrated throughout the day.

  1. Look At Your Pee

I hate to sound like a broken record, but research shows that dehydration can lead to decreased performance, premature fatigue, seizures, blood clots, and even death.

To check for signs of dehydration, look at your pee. You should be drinking enough water throughout the day for your urine to be a light straw color, or mostly clear with a tinge of yellow.

If your urine looks like chardonnay, or is yellow or orange, then you’re dehydrated and need to be drinking a lot more.

Additional resource – How to Stop urine leakage in runners

  1. Get More Iron

Iron is a vital component of the body’s red blood cells. Blood cells contain hemoglobin, and are crucial for transporting oxygen to your body’s various muscles and tissues. Iron deficiency leads to a reduction in hemoglobin level, which in turn hinders proper oxygen delivery.

Some of the best food sources for iron include egg yolks, lean meat, dark green leafy vegetables, lean meats, dried fruits, legumes, and whole grains. You can also go for iron-enriched or fortified cereals and bread.

To improve absorption, consume iron-rich foods with vitamin C like orange juice.

  1. Have a Sports Drinks

Sports drinks are runner-friendly beverages that score high on both carbohydrates and electrolytes. These two nutrients are vital for staying well fueled and hydrated during intense aerobic activity.

Aim for taking in at least 30 to 50 grams of carbs for each hour spent running, but keep in mind that 8 ounces of a typical sports drink might contain roughly 16 grams of carb. During a long run, aim for taking in 4 to 6 ounces of fluid for every 20 to 30 minutes spent running.

Some of the best brands include Gatorade, HEED, PowerBar Perform, and GU Roctane.

If money is an issue, then the next tip will come in handy

  1. Make your Own Sports Drink

I make my own sports drinks using whole foods and natural ingredients, and I love it. By doing so, I’m saving a lot of money while choosing a healthier path by going for more natural, whole ingredients.

For the icing on the cake, making your

131 Inspirational Running Quotes

by
list of Running Quotes

I love motivational running quotes and sayings.

I’m addicted to them, and I have them everywhere.

In fact, research shows that keeping inspirational quotes and reading them on a regular basis is a great way for keeping motivation for both the short and long term.

As a result, today I’m sharing with you, dear readers a long list of favorite running quotes.

I hope you find them inspirational and motivational like I do.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

The Best Motivational Running Quotes In The World

Motivational running quotes and sayings can give you unlimited enthusiasm and strength! Customizing your favorite quotes into custom lapel pins and wearing them when running or exercising is a good way to motivate. No matter create custom pins with your run group’s logo, or just with items you like, I believe they can give you the best experience.

And please, feel free to share with me some of your best running quotes (if you have any) whether they’re fitness quotes about pain, not giving up, life, you name it.

    1. “Running is my private time, my therapy, my religion.” Gail W. Kislevitz
    2.  “A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding.” Steve Prefontaine
    3. Mental will is a muscle that needs exercise, just like the muscles of the body. Lynn Jennings
    4. Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running. Christopher McDougall
    5. Even if you’re on the right track, you’ll get run over if you just sit there. Will Rogers
    1.  “Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself – expanding and learning as you go – you’re choosing a numb existence. You’re denying yourself an extraordinary trip.” Dean Karnazes
    2. “My feeling is that any day I am too busy to run is a day that I am too busy.”John Bryant
    3. “It’s at the borders of pain and suffering that the men are separated from the boys.” Emil Zatopek
    4. All it takes is all you got. Marc Davis
    5. “There are clubs you can’t belong to, neighbors you can’t live in, schools you can’t get into, but the roads are always open.”NIKE
    6. Shoot for the moon. Even if you miss it you will land among the stars. Les Brown
    7.  “Pain is inevitable. Suffering is optional.”  Haruki Murakami
    8.  “Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle.” Kara Goucher
    9. It is a rough road that leads to the heights of greatness. Seneca
    10. Do a little more each day than you think you possibly can. Lowell Thomas
    11. You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. Gatorade
    12. If you become restless, speed up. If you become winded, slow down. You climb the mountain in an equilibrium between restlessness and exhaustion. Robert Pirsig
    13. If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. John Bingham
    14. When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing you’re out there and the others aren’t. Peter Snell
    15. I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought. Arthur Blank
    16.  “It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” John Bingham
    17. “I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” Bart Yasso
    18. “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”  Dan Gable
    19. “To win without risk is to triumph without glory.” Pierre Cornielle
    20. “The reason we race isn’t so much to beat each other,… but to be with each other.” Christopher McDougall
    21. Run like hell and get the agony over with. Clarence DeMar
    22. Our greatest glory is not in never falling, but in rising every time we fall. Confucius
    23. “To be a consistent winner means preparing not just one day, one month, or even one year — but for a lifetime.”  Bill Rodgers
    24. When you get to the end of your rope, tie a knot and hang on.  Theodore Roosevelt
    25. I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.  Alberto Salazar
    26. The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
    27. Pain is inevitable. Suffering is optional. Haruki Murakami
    28.  Cowards die many times before their deaths, the valiant never taste death but once.. Julius Ceaser
    29. Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running. Julie Isphording
    30. Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.  Patti Sue Plumer
    31. Vision without action is a daydream.  Action without vision is a nightmare. Japanese Proverb
    32.  “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’”Peter Maher
    33.  “Running is my meditation, mind flush, cosmic telephone, mood elevator and spiritual communion.” Lorraine Moller
    34. Somebody may beat me, but they are going to have to bleed to do it. Steve Prefontaine
    35. “The thing about Pre is that he ran as hard as he could every race, and if you were going to beat him, you were going to have to run harder than he did.” Bob Kennedy
    36. Good judgement is the result of experience, experience is the result of bad judgment. Mark Twain
    37. The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed.  Jacqueline Gareau
    38. “It’s rude to count people as you pass them. Out loud.” Adidas ad
    39. “Listen to your body. Do not be a blind and deaf tenant.” Dr. George Sheeha
    40. Runners just do it – they run for the finish line even if someone else has reached it first. Unknown
    41. The obsession with running is really an obsession with the potential for more and more life. George Sheehan
    42. The nine inches right here; set it straight and you can beat anybody in the world. Sebastian Coe
    43. Other people may not have high expectations of me, but I have high expectations for myself. Shannon Miller
    44. “Winning has nothing to do with racing. Most days don’t have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.” Amby Burfoot
    45.  “I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.” Dean Karnazes
    46. I disagree. I look at struggle as an opportunity to grow. True struggle happens when you can sense what is not working for you and you’re willing to take the appropriate action to correct the situation. Those who accomplish change are willing to engage the struggle.”  Danny Dreyer
    47. -The Hopis consider running a form of prayer; they offer every step as a sacrifice to a loved one, and in return ask the Great Spirit to match their strength with some of his own.”  Christopher McDougall
    48. “A lot of people run a race to see who’s the fastest.  I run to see who has the most guts.”  Steve Prefontaine
    49. The will to win means nothing without the will to prepare.  Juma Ikangaa
    50. My thoughts before a big race are usually pretty simple. I tell myself: “Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win… channel your energy. Focus.”  Carl Lewis
    51. When you get to the end of your rope, tie a knot and hang on. Theodore Roosevelt
    52. The greatest pleasure in life, is doing the things people say we cannot do. Walter Bagehot
    53. “Whatever you may be missing right now – a person, a place, a feeling, maybe you are injured and missing running – whatever it is, have peace and take heart – remember that any goodbye makes room for a hello.”  Kristin Armstrong
    54.  “If you want to become the best runner you can be, start now.  Don’t spend the rest of your life wondering if you can do it.” Priscialla Welch
    55. Stadiums are for spectators.  We runners have nature and that is much better. Juha Vaatainen
    56. “You cannot propel yourself forward by patting yourself on the back.” Steve Prefontaine
    57. “Pain is temporary.  It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place.  If I quit, however, it lasts forever.  Lance Armstrong
    58. I often lose motivation, but it’s something I accept as normal.” Bill Rodgers
    59. “We run when we’re scared, we run when we’re ecstatic, we run away from our problems and run around for a good time.” Christopher McDougall
    60. Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. Booker T. Washington
    61. It is true that speed kills. In distance running, it kills anyone who does not have it. Brooks Johnson
    62. “Running is about finding your inner peace, and so is a life well lived.” Dean Karnazes
    63. “Being defeated is often a temporary condition.  Giving up is what makes it permanent.”  Marilyn vos Savant


  1. “Running is real and relatively simple…but it ain’t easy.”  Mark Will-Weber
  2.  “How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don’t stop till you cross the finish line.”  Dean Karnazes
  3. The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records. Sir Roger Bannister
  4. “We are designed to run and we increase our chance of daily happiness when we do so.”Jeff Galloway
  5. “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” —Rev. Martin Luther King, Jr.
  6. “Don’t fight the trail, take what it gives you. If you have a choice between one step or two between rocks, take three.” Christopher McDougall
  7.  “Success is the sum of small efforts, repeated day in and day out.”  Robert Collier
  8. “Recovery from complete and utter exhaustion facilitates individual creativity” Phillip Gary Smith
  9. “Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.” Dean Karnazes
  10.  “What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner.”  James Dyson
  11. “Life equals running and when we stop running maybe that’s how we’ll know life is finally finished.”  Patrick Ness.
  12. Anything is possible, but you have to believe and you have to fight.  Lance Armstrong
  13. “To be a good runner, you must first be a good athlete.” Jay Johnson
  14. “The human spirit is indomitable.  No one can ever say you must not run faster than this or jump higher than that.  There will never be a time when the human spirit will not be able to better existing records.” Sir Roger Bannister
  15.  “Good things come slow, especially in distance running.”  Bill Dellinger
  16. Some people train knowing they’re not working as hard as other people. I can’t fathom how they think. Alberto Salazar
  17. Runners don’t do drugs, they make their own … naturally. E. Neil Culbertson
  18. If you train your mind for running, everything else will be easy. Amby Burfoot
  19. There is an itch in runners. Arnold Hano
  20. “There’s no such thing as bad weather, just soft people.” Bill Bowerman
  21. “You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn’t live to love anything else…We were born to run; we were born because we run”  Christopher McDougall
  22. “We runners are all a little nutty, but we’re good people who just want to enjoy our healthy, primitive challenge. Others may not understand running, but we do, and we cherish it. That’s our only message.”  John J. Kelley
  23.  “What does not destroy me, makes me strong.”  Nietzsche
  24. “It works better for me to be nervous and hungry.”  Lance Armstrong
  25. Ask yourself: “Can I give more?” The answer is usually: “Yes”.  Paul Tergat
  26. “If you don’t think you were born to run you’re not only denying history. You’re denying who you are.” Christopher McDougall
  27.  “If you don’t have answers to your problems after a four-hour run, you ain’t getting them.”  Christopher McDougall
  28.  “The thoughts that occur to me while I’m running are like clouds in the sky. Clouds of all different sizes. They come and they go, while the sky remains the same sky always. The clouds are mere guests in the sky that pass away and vanish, leaving behind the sky.”  Haruki Murakami
  29. “To be great, one does not have to be mad, but definitely it helps.” Percy Cerutty
  30. “Run hard when it’s hard to run” Pavvo
  31. “When you experience the run, you…relive the hunt.  Running is about thirty miles of chasing prey that can outrun you in a sprint, and tracking it down and bringing life back to your village.  It’s a beautiful thing.”  Shawn Found
  32.  “We must wake up to the fact that athletics is not, nor ever can be perfected; there will always be more to learn.”  Arthur “GreatHeart” Newton
  33. Other people may not have high expectations of me, but I have high expectations for myself.  Shannon Miller
  34. “All I do is keep on running in my own cozy, homemade void, my own nostalgic silence. And this is a pretty wonderful thing. No matter what anybody else says.”   Haruki Murakami
  35. My feeling is that any day I am too busy to run is a day that I am too busy.  John Bryant
  36. All it takes is all you got.  Marc Davis
  37. Good judgment is the result of experience, experience is the result of bad judgment.  Mark Twain
  38. Running is real and relatively simple…but it ain’t easy.  Mark Will-Weber
  39. Once you’re beat mentally, you might as well not even go to the starting line.  Todd Williams
  40. The five S’s of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. Ken Doherty
  41. We all know that if you run, you are pretty much choosing a life of success because of it. Deena Kastor
  42. You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done. Adam Goucher
  43. “But I also realize that winning doesn’t always mean getting first place; it means getting the best out of yourself.” Meb Keflezighi
  44. “Blaming the running injury epidemic on big, bad Nike seems too easy – but that’s okay, because it’s largely their fault.”  Christopher McDougall
  45. I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.”  Muhammad Ali
  46. “You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done.”Adam Goucher
  47. The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.  George Sheehan
  48. The miracle isn’t that I finished. The miracle is that I had the courage to start. John Bingham
  49. Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms. Joyce Carol Oates
  50. “There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.” Kristin Armstrong
  51. “The long run puts the tiger in the cat.”   Bill Squires
  52. Running is a big question mark that’s there each and every day. It asks you, “Are you going to be a wimp or are you going to be strong today?”  Peter Maher
  53. Do a little more each day than you think you possibly can.  Lowell Thomas
  54. Everyone in life is looking for a certain rush. Racing is where I get mine.  John Trautmann
  55. Fear is a great motivator.  John Treacy
  56. I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.  Alberto Salazar
  57. “As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.” Joan Benoit Samuelson
  58.  My feeling is that any day I am too busy to run is a day that I am too busy. John Bryant
  59. “God has given me the ability.  The rest is up to me.  Believe.  Believe.  Believe.” Billy Mills
  60. “You can’t flirt with the track, you must marry it.” Bill Easton
  61. “If you want to run, then run a mile.  If you want to experience another life, run a marathon.”  Emil Zatopek

Bonus Tip: How Do I Become a Better Runner?

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  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

Click HERE to get started with The Runners Blueprint System today!

Running Quotes list

 

 

 

 

Conclusion

There you have it. You just read more then more than 120 awesome inspirational running quotes by famous runners, fitness legends, and other sources.

Got more inspirational exercise quotes for runners? Please share them in the comment section.

Building A Better Running Lifestyle – The 8 Runners Habits You Need

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runner on a beach

If you want to become the best runner you can be—whether it’s beating a personal record, tackling a new distance or losing the extra pounds for good—then one of the best things you can do is to build an effective running lifestyle that’s made of the best runners habits.

Don’t worry. It’s not that hard once you get things going. Keep on reading to learn how.

Building A Better Running Lifestyle 

Inside of this post, I’ll elaborate on each trait, and share with you a few practical tips on how to build the habit in your running lifestyle.

So are you excited? Then here we go…

Become a Morning Runner

We lead hectic lives.

We are always busy, and there is always something grabbing our attention.

That’s why between the work meetings, social obligations, and family events,  most people don’t have enough time for keeping a running routine for the long haul.

However, the solution is simple: Start running in the morning.

Doing this is good for you for mainly two reasons.

First of all, it gets your run out of the way before LIFE gets in the way.

In fact, according to study, people who exercise first thing in the morning are more consistent over the long haul.

Secondly, you’ll be setting a positive tone for the rest of the day, which can help you improve productivity, alertness, and energy levels.

Nonetheless, there is an exception to every rule.

If you are a night owl and have been a consistent (midday, evening, or night) runner, then keep up the good work.

But for many of people (including me), switching to full “morning runner” mode has been a godsend.

This little change in my daily schedule has helped me so much that I’d, on no account, go back to my old ways.

Additional paragraph: If you’re trying to make that switch to morning runs stick, a residue-free, non-aerosol dry shampoo from Unsubscribe can help simplify your post-run routine by ensuring you refresh your hair in a snap without needing to wash it.

Running Lifestyle Habit

Set a variety of goals

The importance of goal setting for runners requires no introduction.

Even so, to make the most out of it, I highly recommend that you set various types of goals to keep you motivated and consistent.

Here are the main types of goals you need to set

Life (long term) performance goals

Also known as a “lifer,” this is your ultimate, and lifetime, running goal.

Think of this type of a goal as your crown running jewel.

The ultimate goal…you get it.

Examples include: running a marathon, qualifying for the Boston marathon, or completing an ultra distance trail race.

Annual performance goals

These are the mid-range goals that will help you build the foundation to achieving a lifer.

Examples include: clocking a 20-minute in a 5K race in June or completing a local marathon in less than 3 hours and 30 minutes.

Short terms goals

These goals define the day-to-day and weekly tasks you must accomplish to reach your annual and life range targets.

As a general guideline, short term goals can last between one to four weeks—depending on your training cycle.

Examples of short-term goals include: doing two speedwork session per week, a long run every weekend, etc.

You get the picture here.

Other goals to consider:

Here are other goals you might consider setting:

  • Increasing your running mileage/distance. Improving your speed
  • Booking a running vacation
  • Walking 10,000 steps every day
  • Eating more greens,
  • Getting at least 8 hours of high-quality sleep every night,
  • Start trail running,
  • Becoming a barefoot runner,
  • Learning to bike and swim for a triathlon
  • Run with training partner and/or group at least once a week
  • Or just make running (more) fun.

 Do a Dynamic Warm-up Routine Before a Run

During my first few years as a runner, I used to dread the first couple miles of warm-up before breaking into my pace goal.

However, all of this changed when I started doing dynamic warm-up moves before my runs.

Why?

Dynamic warm-ups are excellent.

They cannot only help raise your core body temperature and heart rate but also prep your joints and muscles for intense work.

Here is the dynamic warm-up routine you need to do:

Start your workout with a 5-minute walk.

Then do 20 to 30 seconds of the following exercises in the order shown:

  • Leg swings
  • Skips
  • Squats
  • Lunges
  • Inchworms
  • Then slowly break into your usual running pace.

Once you are done running, be sure to stretch your running muscles, including your calves, hamstrings, quads and hip flexors.

Also, stretch your shoulders and chest to release any tension in the area.

You might also consider foam rolling—either right after your runs or later in the day.

Additional Resource – When it’s the best time to run

Take Care of Your Body

As you might already know, running can be a bit of a pain.

From chafing, cramps, blisters to more serious ailments such as overuse injury and burnout, running can really take a toll on your body and mind.

That’s why you’d need to cultivate this important habit of taking care of your body—especially if you are really serious about staying trouble-free for the long haul.

Why is recovery so crucial?

Here is a fact to chew on: you’ll not be able to reach your full running potential if you are often injured or feeling burned out.

In fact, as a runner, I think you are only as good as you recover.

For successful athletes, recovery is as important as the training itself.

Therefore, you need to take your recovery seriously; otherwise, ignoring (or fighting) it will only set you for a plethora of trouble.

Here are a few of my favorite ways for speeding up recovery, and staying injury free:

  • Schedule recovery runs, recovery days, and recovery weeks into your training program.
  • Never run through pain—especially in the hips, knees, shins or feet.
  • Stay within your fitness level at all times—but stretch it gradually.
  • Get at least 8 hours of high quality and uninterrupted sleep during the night’s time.
  • Change your running shoes every 400 to 500 miles.
  • Take care of your running feet. Here is a simple guide to help do that.
  • Use compression garment while running.
  • Cross train—preferably low impact activities, such as walking, biking, strength training and yoga. This can also be a form of “active recovery.
  • Keep listening to your body and adjusting your training program accordingly.

 Strength Train

Another common trait I found in fruitful and happy runners is that they hit the weight room on a regular basis.

The fact is, resistance training is crucial for runners.

It fixes muscles imbalances (preventing injury in the process), builds power and speed, improves running economy  (the sum total of oxygen you use while running), helps build and maintain proper form, all of which can make you a more efficient and well-rounded athlete.

As a result, make sure to schedule at least two strength sessions a week—preferably on non-running days to get the most out of every session and see serious strength gains.

If you can’t afford a gym membership (or you just don’t like it there), start at home with basic bodyweight strength-building exercises, such as push-ups, squats, pull-ups, lunges, and planks.

These exercises can help you increase your total body strength and endurance in the shortest time possible.

However, if you are pressed for time, then try adding some strength exercises to your post-run routine.

As soon as you complete your run, for example, finish up your workout with three sets of 25-push-ups, 30 squats, 20 lunges and 90-second planks.

Check my Cross-training workouts page for more routines.

 Run With Others

Maybe the one thing with the highest impact on your success, not just with running, but with everything else in your life, is the social circle you associate yourself with.

In my experience, one of the best ways for staying committed to a running routine while having a blast doing it is to run with others—preferably people you enjoy having around.

You are, after all, the company you keep, period.

Even research has come to similar conclusions.

According to a study by the Society of Behavioral Medicine, people who exercise with others are more likely to stay consistent with their training program than those who didn’t.

Not only that, running with others can also help you build a support system—key ingredient in creating long-term health and fitness success.

Consequently, do your best to build and extend your running family.

That could be an online runners’ forum, a local training group, or simply a group of running buddies and partners.

Eat Healthy

A healthy diet is crucial, whether you are a runner or not.

There is no debating this…

And the fact is, even if you were able to run day and night, you would never be able to outrun an unhealthy diet, period.

Therefore, build and maintain life-long healthy eating habits.

Of course, this is easier said than done.

If truth be told, changing diets is hard.

But it’s not rocket science.

Here are the main things to practice to build healthy eating habits.

The When

What you consume before, during and after a run directly influences your performance and training enjoyment.

As a result, make sure to eat something, preferably light and easily digestible, one to two hours before every workout, opting for carbohydrate-rich foods, and making sure you have enough fuel to consume throughout your run.

Also, refuel immediately following a run.

Here are some of the best options for that.

For more runners’ diet guideline, check these sources:

The What

Get this: Proper diet is about fueling you up, not filling you up.

Hence, the quality of your food choices is the ultimate measuring stick.

Consequently, make sure to eat plenty of vegetables, fruits, lean protein, healthy fats, and remove the junk from your plate.

You know the drill.

The How

The way you eat is also a big part of the diet equation.

Here are some key habits to build to help you eat right and make the most out of every meal

  • Eat frequently throughout the day—aiming for at least 5 mini-meals every three to four hours (this will take care of the pre- and post-run diet with ease)
  • Plan your meals throughout the week—dedicate one evening, say Saturday’s, to get it done. Set it and forget it.
  • Remove distractions while you are eating—turn off the TV, Smartphone, stop working, and put your mind where your mouth is.
  • Stop eating on the go. Instead, have your meals seated and, preferably, at a table.
  • Take your time. Chew every bite and savor every morsel.
  • Use a diet journal to keep tabs on your daily calorie intake.

For more healthy eating habits for runners, check my post here.

Running Lifestyle Habit – 8 Drink lots of Water

Being well hydrated is a crucial part of any workout program since, as you already know, water is vital for almost every bodily function.

This is one of those things that I cannot emphasize enough.

As a result, I strongly urge you to build the habit of drinking lots of water throughout the day; Not café.

Not iced tea.

And definitely not soda and other sugary drinks.

Aim to drink at least 36 ounces of water per day—that’s the equivalent of 6 six-ounce glasses per day.

Drink more if you feel like needing more.

Just keep in mind that staying hydrated is crucial, but more water is not always better.

In fact, drinking too much water can upset your stomach, and might even lead to low blood sodium.

Instead, be smart about it, and know what much to drink and when it’s enough.

When it’s enough?

To gauge your hydration levels, look at your pee.

If it’s very clear throughout the day, then you are in a good place.

On the other hand, if it’s all pale and yellow, then that’s a sure sign that you are not drinking enough fluids.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Building A Better Running Lifestyle – The 8 Running Habits You Need – Conclusion

Last but not least, I want to hear from you, guys and girls.

Which of these eight habits do you think is more crucial?

Which one(s) do you need to start working on?

And please, do you have any habits or running practices you feel like sharing?

Leave your suggestions and questions in the comment section below.

Thank you for reading my post.

My Top 53 Running Mantras

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running mantras

Are you ready to tap into the power of the mind and unlock your running potential?

Well, you’ve stumbled upon the perfect spot because we’re about to dive headfirst into the wonderful world of running mantras.

Listen up, my friend, because here’s the undeniable truth: when you believe in yourself and embrace positive thoughts, you set the stage for greatness. It’s like creating a mental runway where your running dreams can take flight. On the flip side, if you let negativity hijack your thoughts during your runs, well, let’s just say disappointment might be lurking around the corner.

So, let’s get real for a moment. Reaching your full potential as a runner isn’t just about the physical aspect. It’s a beautiful dance that begins in your head. Your mind is a powerful tool, capable of propelling you forward or holding you back. And that’s why today, I’m thrilled to share one of my all-time favorite mental training tools with you: the trusty, old-fashioned mantras.

Now, you might be wondering, what in the world are mantras and how can they help me become a better runner? Well, my eager friend, allow me to enlighten you. Mantras are like little nuggets of inspiration, wisdom, and motivation that you can repeat to yourself during your runs.

In this post, I’ll not only unravel the secrets behind using mantras effectively, but I’ll also shower you with a treasure trove of my personal favorite running mantras and motivational quotes. Consider it your arsenal of mental fortitude, ready to fuel your runs and keep you going strong.

Ready? Let’s go.

What’s a Mantra?

Let’s unravel the enchanting world of mantras and how they intertwine with our running and fitness journeys. Picture this: a mantra is like a secret key that unlocks hidden reservoirs of strength and resilience within us. It’s a powerful tool that has been passed down through the ages, originating from various spiritual practices that span the globe.

From the captivating rhythm of the Islamic Sufi dhikr to the soothing resonance of the Buddhism mantra “Om Mani Padme Hum,” these ancient traditions have recognized the immense power of repetitive sounds, words, or phrases. They understood that mantras can serve as anchors in times of concentration or as guiding lights during moments of pain and adversity.

Now, you might be wondering, “What does all of this have to do with running and fitness?” Well, my friend, the connection is profound. Mantras can be our companions on the arduous journey of running, providing solace and strength when faced with difficulties. They become the encouraging whispers that uplift our spirits and propel us forward.

Think of mantras as mental armor, shielding us from the onslaught of negative thoughts and transforming them into positive affirmations. When we repeat these sacred words to ourselves, we tap into a wellspring of inner peace and determination. It’s like spinning a thread of negativity into a tapestry of positivity, allowing us to maintain control over our inner state and stay fully present in the moment.

Making your Own Running Mantras

Let me share a little secret with you based on my own experience. The most effective mantras are those that are personal, positive, concise, and action-oriented. They’re like little sparks of inspiration that ignite a fire within us, pushing us towards greatness.

Here’s the key: your mantra should be all about YOU. It should reflect your deepest desires and aspirations. Instead of focusing on the challenges you’re facing, shift your attention to the feelings you want to experience. It’s like flipping a coin and seeing the bright side, the positive flip-side of your negative thoughts and beliefs.

Imagine this: your mantra becomes your personal cheerleader, guiding you towards success. It’s a gentle nudge in the right direction, a constant reminder of the amazing things you’re capable of achieving. So, when crafting your mantra, ensure that it aligns with your goals and resonates with your soul.

Now, let’s talk about brevity. A mantra should be short, snappy, and easy to remember. We’re not writing a novel here. Keep it concise, capturing the essence of your intention in just a few seconds. Think of it as a concentrated burst of motivation that instantly uplifts your spirits.

Why do we emphasize brevity? Well, it’s simple. In the midst of a challenging run or workout, you don’t want to be juggling complex phrases in your mind. Your mantra should flow effortlessly, effortlessly seeping into your thoughts and driving you forward. Three seconds or less is the sweet spot, allowing you to quickly access its power whenever you need it.

Use Visuals

If you want to take it a step further, then you can write some of these mantras on your hands and forearms before a hard run or a race to keep them at the front of your mind.

This can provide you with a great visual reminder when you begin to doubt yourself.

So do whatever works even if it sounds bizarre.

Be Careful

I love mantras, but like any other useful tool, they can be misused.

If you rely heavily on them and ignore your body’s signal of pain and discomfort, then you are heading in the wrong direction.

Mantras can be so distracting sometimes, so be careful and don’t let them take your mind away from your body.

Use common sense here.

If you feel any sign of pain or discomfort, back off. Otherwise, if you run through pain, you will definitely invite more pain to your life, and no amounts of mantras can make that go away.

running mantras

 Top 53 Running  Mantras 

The good news is there is no shortage of inspiration to keep your running routine going strong.

These powerful mantras can help you say on track to being the fittest, healthiest and happiest runner you can be.

So without further ado, here are 53 mindset mantras for continuous progress on the running track.

Use these powerful running mantras to help you snap out of negative thoughts and keep your running goals on track.

  1. “Run fast, go past.”
  2. “Born to Run.”
  3. “BELIEVE”
  4. “Define yourself.”
  5. “Deep breaths, quick legs.”
  6. “I’m stronger than I think.”
  7. “Light and smooth.”
  8. “ZOMBIES!!”
  9. “Just one more mile.”
  10. “Your body is gonna thank you tomorrow!”
  11. “The faster I run, the faster I’m done.”
  12. “Suck it up buttercup!”
  13. “I own this race. I choose the outcome.”
  14. “Pain is temporary. Pride is forever.”
  15. “Train fierce to look fierce.”
  16. “Run relaxed, finish strong.”
  17. “Don’t leave here with regrets!”
  18. “The strong get stronger.”
  19. “This too shall pass”
  20. “Don’t listen. Don’t look. Just run.”
  21. “I’m stronger than I think.”
  22. “I don’t stop when I’m tired. I stop when I’m done.”
  23. “It’s a hill. Get over it.”
  24. “Dig deep, breathe deep”
  25. “I kill hills. I kills hills. I kill hills.”
  26. “I’m a hill murderer”
  27. “Breathe in strength. Breathe out weakness.”
  28. “Hate it now, love it later!”
  29. “If it doesn’t challenge me, it doesn’t change me.”
  30. “Hills are my friend.”
  31. “I’m one mile closer to perfection”
  32. “Fast or slow, it hurts the same.”
  33. “Just stay calm.”
  34. “I feel good, I feel great!”
  35. “As it gets harder, I get stronger.”
  36. “Strong. Focused. Relaxed.”
  37. “Pain is WEAKNESS leaving the body!”
  38. “All miles are good miles.”
  39. “Hills are not the danger, I’m the danger” (Thank you Mr. White)
  40. “Keep moving forward!”
  41. “I am. I can. I will.”
  42. “Stay on pace.”
  43. “Make it or break it.”
  44. “Find your strong!”
  45. “What doesn’t kill you makes you stronger.”
  46. “Turn and burn.”
  47. “Be like water.”
  48. “Earn the burn!”
  49. “I can!”
  50. “No tears, only dreams”
  51. “Strong as steel and light as a feather”
  52. “If it ain’t burning, it ain’t working!”
  53. “I am my own experiment. I am my own work of art.”

New to Running? Start Here…

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Conclusion

If you have some running mantras to add to this list, feel free to add them in the comment section below. I would love to hear from you because  I’m always looking for new mantras to use.

In the meantime thank you for reading my post.

Cheers

David D.