Back on Track: How to Start Running Again After a Break

start running again

Are you ready to reignite your running passion and hit the pavement once again? Well, you’re in luck because today we’re diving headfirst into the exciting world of getting back into running after taking some well-deserved time off.

We all know that life sometimes throws us curveballs, and our running routine takes a backseat. Whether it’s been two months, six months, or even longer since your last glorious run, the journey back to the road can seem like a daunting task.

Starting running again after a long break isn’t a black-and-white process. It’s more like a beautiful palette of colors, each representing a step towards reclaiming your running prowess. And guess what? I’m here to equip you with all the tools you need to paint your running masterpiece, even if it’s been months, or dare I say, years, since you last laced up those running shoes.

So, my running friend, are you ready? Take a deep breath, lace up those running shoes, and let’s embark on this epic comeback adventure.

How To Start Running Again After A long Break

So, you’re ready to dust off those running shoes and hit the pavement again after a long hiatus? That’s fantastic! But let’s be real, my friend, getting back into the running game after an extended break is no easy stroll through the park. However, fear not, because I’m here to guide you through the process and get you back on track.

Start Small After a Long Break

First things first, it’s crucial to approach your comeback with a beginner’s mindset. Embrace the fact that you may encounter some obstacles along the way. Whether it was an injury, illness, or the twists and turns of life that kept you away from running, it’s important to acknowledge that you might not be starting from the same place you left off.

Stamina may have taken a hit, and that’s completely normal.

Now, here’s the key: start small. Think of it as laying a strong foundation for your running journey. .

So, let’s take it step by step.

If you used to effortlessly breeze through a 10-mile run, let’s dial it back a bit. Start with a humble 3 to 5 miles at a slow and controlled pace.

Remember, this is just the beginning, and there’s no need to rush. The goal is to gradually rebuild your stamina and fitness levels, allowing your body to adjust and adapt along the way. Patience and consistency will be your guiding forces on this journey.

Commit to a 15 to 20-minute short runs, three times for one week.

Sure, you may want to do more, but just stick to 20-minute run sessions.

After three or four weeks of regular training, aim to increase your workload and running mileage.

Start with Where You’re At

Whether life got busy, motivation took a detour, or a pesky injury sidelined you, getting back into running can be quite the challenge. But fear not, my friend, because I’ve got your back, and together we’ll make this transition a breeze.

Now, listen up and take note: the key to a successful comeback is starting right where you are. This means resisting the temptation to dash out the door and conquer a 5K right off the bat. Trust me, that’s a recipe for disaster and disappointment.

Even if you’ve been diligent with cross-training activities like cycling, swimming, or hitting the weights to maintain your cardiovascular endurance, remember that running is a whole different ball game. It’s a high-impact sport that puts unique demands on your body.

So, give yourself some grace and acknowledge that it may take weeks, even months, for your muscles, bones, tendons, and ligaments to regain the strength needed to handle the rigors of running.

Now, let’s dive into the action steps on how to get back into the running groove.

First things first, begin with two to three short and easy “sessions” per week. Think of it as training every other day to allow your body ample time to recover and adapt. We’re not aiming for heroic feats just yet. These initial sessions are all about reacquainting yourself with the joy of running and gradually building up your endurance.

Once you’ve completed your first session, take a moment to reflect and ask yourself a few key questions:

  • Was it challenging but manageable?
  • Did you find yourself breathing easily and effortlessly, or did it feel like you were gasping for air?
  • Did any lingering pain make its presence known?
  • Did it genuinely hurt, or did it feel like a rejuvenating challenge?
  • Did you need to take walking breaks during the session?

These questions will help you gauge your starting point and adjust your approach accordingly. Remember, it’s perfectly okay if the first session felt challenging.

Additional resource – How to start running with your dog

Choose One Goal To Start Running Again

Juggling too many things in life is no easy feat. I can totally relate! When we find ourselves falling off the exercise wagon, it’s often because we’re spread thin, trying to do it all without any intense focus.

But fear not, my friend, for I have a secret to share: the key to success lies in choosing one goal to reignite your running journey. I know, it sounds simple, but trust me, it’s a game-changer.

In the whirlwind of life, maintaining focus on a single objective can feel like an uphill battle. As an overachiever myself, I understand the struggle all too well. Our ambitious nature pushes us to take on the world, tackle multiple goals simultaneously, and conquer the universe before breakfast. But here’s the thing: spreading ourselves thin often leads to diluted efforts and lackluster results.

That’s why I encourage you to embrace the power of singularity. Choose one goal, one focal point, and direct all your energy and attention towards it. It may seem counterintuitive to some, but trust me, it’s a secret weapon that yields long-term rewards.

Now, let’s dive into the nitty-gritty of this approach. When selecting your one goal, consider what truly resonates with you. Is it completing a local 5K race? Shedding those extra pounds that have been clinging to you like stubborn barnacles? Or perhaps it’s simply reigniting the joy of running and reconnecting with that inner sense of freedom and empowerment.

Once you’ve identified your goal, commit to it wholeheartedly. Make it your North Star, guiding you through the twists and turns of your running journey. This doesn’t mean you ignore other aspects of your life—it’s about creating a laser-like focus on this particular objective while maintaining a healthy balance.

Sit down and come up with the ONE goal you want to achieve.

Do you want to run a 5K under 30 minutes, or shoot for a sub 3-hour marathon?

You choose.

Just make it accurate.

Write down your ONE goal, and keep it visible.

Your work desk is a good place, so is the living room.

Here’s the full guide setting fitness goals.

Rebuild Your Endurance—The Retraining Phase

Ah, the question that lingers in the minds of many returning runners: How much conditioning did we actually lose during that hiatus? If only there was a foolproof formula that could give us an exact number. Alas, the answer is not a one-size-fits-all equation, for each of us is a unique and wonderfully complex individual, responding differently to the ebb and flow of training stimuli.

The rate at which our conditioning dissipates depends on various factors: the length of the break, the reason behind the break (be it injury, work obligations, or a well-deserved vacation), and, of course, our conditioning level prior to the hiatus. It’s like a delicate ecosystem, influenced by multiple variables that shape our body’s response.

But worry no more. While I cannot provide you with an exact numerical value, I can offer some general guidelines based on scientific studies and research papers that explore the effects of breaks on maximal aerobic capacity, also known as VO2max.

So, here’s what the data suggests:

After a mere two weeks of rest, you may experience a decline of up to 5 to 7 percent in your VO2max. It’s a modest setback, but one that can be regained with some focused effort

Now, if your hiatus stretched to a two-month period, the impact on your VO2max becomes more substantial, with potential losses of up to 20 percent. It’s like a temporary dip in the energy reserves of your running engine—a setback that might require a bit more time and dedication to bounce back from

But wait, there’s more. For those who find themselves on a three-month sabbatical from running, brace yourself. Studies suggest that VO2max losses can reach a range of 30 to 50 percent. It’s like a gust of wind blowing through your running sails, requiring significant rebuilding and conditioning to regain your former glory.

Now, remember, these numbers are not set in stone. They provide a general framework to understand the potential impact of breaks on your aerobic capacity. Your individual response may vary, influenced by factors such as genetics, previous training history, and the activities you engaged in during your time off.

Still curious? Check the following research papers on deconditioning:

 The Golden Principle

As a rule of thumb, I advise returning to a running routine in a progressive manner.

If you pick things off from where you left, and do too much too soon, putting too large of a demand on your body, you could seriously hurt yourself.

The Conversational Pace

During this crucial period of rebuilding and reclaiming your running prowess, it’s essential to embrace the power of the conversational pace. This pace, also fondly known as the talk test, serves as your faithful guide, ensuring you don’t venture into the treacherous territories of breathlessness and overexertion.

Picture this: You’re out for a run, and a running buddy magically appears by your side. As you exchange greetings, you begin chatting effortlessly, sharing stories, dreams, and perhaps even debating the merits of sprinkles on ice cream. This delightful conversation flows seamlessly, with no desperate gasps for air or excessive panting interrupting your verbal ballet. That, my friend, is the epitome of the conversational pace.

To determine if you’ve discovered this harmonious pace, let the talk test be your compass. If you can speak in complete sentences without gasping for breath, you’re on the right track. However, if you find yourself struggling to recite anything more than a muffled “hello” or a few disjointed words, it’s a sign that you’ve veered into the realm of pushing too hard. Ease off the accelerator, slow your tempo, and find your conversational groove once again.

Remember, this phase of rebuilding is not about breaking speed records or conquering grand distances. It’s about nurturing your body, gently coaxing it back to its former glory. By embracing the conversational pace, you provide your muscles, joints, and cardiovascular system the opportunity to reawaken gradually, building strength and endurance with each passing run.

Now, you may be wondering, what’s the science behind the conversational pace? Well, research studies have shown that running at a conversational pace allows your body to primarily rely on aerobic energy systems, tapping into the vast reserves of oxygen to fuel your efforts. It’s like sipping from a bottomless well of energy, allowing you to sustain your running without depleting your resources.

Rates Of Return To Running After A Break

Now, let’s dive into the realm of return rates and discover the secrets to a safe and successful running comeback. Are you ready? Let’s hit the ground running!

Running after Less than 10 Days Off

If your absence from the running scene lasted less than ten days, rejoice! You can pick up where you left off, like a runner with a secret time-turner. Just make sure you listen to your body and train pain-free.

Should fatigue strike mid-run, simply ease your pace or take a leisurely stroll to catch your breath. It’s all about finding that delicate balance between pushing yourself and respecting your body’s limits. And if you’re looking for inspiration on planning your running route, I’ve got just the additional resource for you. Explore the possibilities and unleash your inner cartographer!

Running After Two to Three Weeks Off

If you return to running following a three-week break, it’s wise to dial back your pace and mileage during this rebuilding phase. As a general rule, aim to run about one to two minutes per mile slower than your usual pace.

Consider it a gentle reminder to savor the moments and take in the sights along the way. And don’t forget to reduce your distance as well, running about half of what you were accustomed to before the break. This will help you avoid unnecessary soreness and ensure a smoother transition back to your running routine.

Running After One to Two Months Break off

Begin your journey by alternating between 30 to 60 seconds of running intervals and 30-second walks during your first session. Train for a total of 20 to 30 minutes, allowing your body to gradually adapt to the demands of running once more. In the days that follow, increase your running time while reducing your recovery periods.

Witness the transformation as you effortlessly run for 30 to 45 minutes, feeling the exhilaration of your comeback. And by the end of the third or fourth week, you’ll find yourself fit enough to conquer the holy grail of running—an hour of non-stop, conversational-paced running.

Running after Three Months Break to a Year Off 

Now, let’s chart a course for your grand return.

If it has been three months to a year since your last run, consider this a fresh start. Don’t be disheartened if you can’t pick up where you left off. Instead, embrace the concept of starting from scratch.

Think of it as a chance to rebuild the foundation of your running prowess, one brick at a time. Leave your ego at the door, my friend, and embrace the beauty of baby steps.

During these initial weeks, you’ll discover that it takes time to reacclimate to the rhythm of running. Even running a mere three miles may feel like a herculean task at first. But fear not, for I have a strategy to guide you through this reawakening.

Before diving headfirst into running, it’s essential to assess your readiness. Can you briskly walk for 45 to 60 minutes without discomfort or pain? If not, it’s wise to prioritize walking as your initial training ground. Walking serves as the gateway to reestablishing the exercise habit, revitalizing your soft tissues (those muscles, tendons, and ligaments), and expanding your lung power. Think of it as a gentle reintroduction, allowing your body to remember the joys of movement.

Once you’ve mastered the art of brisk walking, my friend, it’s time to take the leap into the walk-run method. Picture yourself as a graceful dancer, seamlessly transitioning between low-intensity jogging intervals and moments of recovery. This approach provides a gradual progression, allowing your body to adapt to the demands of running once again.

Start with short jogging intervals, interspersed with recovery periods. Feel the rhythm of your breath and the beat of your heart as you rediscover the exhilaration of movement. With each passing week, gradually increase the duration of your jogging intervals while maintaining a pace that feels comfortable and sustainable.

For the full guide to the walk/run method, check my post here.


So what are you waiting for?

Now it’s the time to start running again since you have the exact tools you need.

And please be careful out there.

Thank you for reading my blog post.

Please feel free to leave your comments and questions below


David Dack.

The 101 Best Running Tips and Hacks of All Time

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…

but first things first, let’s take a look some of the benefits running has to offer:

1. Running Helps you Lose Weight

This is the main reason I took up running, and still one of the most common reasons people start running in the first place.

Running will help lose the extra pounds and maintain a healthy weight.

In fact, for a 200-pound person running can burn more than 900 calories in an hour.

That’s huge.

What’s more?

Research has also shown that running increases the “after burn”, or what’s known as EPOC, standing for excess post oxygen consumption, which is the number of calories you burn after a workout.

Running is also a far superior form of cardio exercise when it comes to weight loss.

According to research from the Medical College of Wisconsin, people who run at a hard exertion level burned off roughly 800 calories per hour—more calories than when opting for the stationary bike, the stair climber, or the rowing machine.

But here is the little caveat.

As you already know, weight loss is a numbers’ game—meaning you will only lose weight if you burn more calories than you take in.

Therefore, to lose weight while running, you need to back your exercise regime with the right diet; otherwise, your results will be limited.

2. Running Makes you Happy

Study suggests that regular exercise is an efficient form of treatment for mild-to-moderate cases of depression and anxiety.

According to research, exercise—and running in particular—can help you relieve anxiety, stress, and depression, reinvigorating you from the inside out.

How does running help?

Well, according to the current scientific belief, running (and other forms of exercise) stimulates the release of good-feel brain chemicals known as endorphins, causing what’s commonly known as “runner’s high,” while reducing the release of the chemicals that exacerbate depression.

Another study published in Medicine and Science in Sports & Exercise, exercise can help people cope with stress and anxiety after completing a workout session.

Therefore, if you are suffering from depression, anxiety or other emotional/mental issues, then you might need to take up running instead of relying exclusively on the pills.

3. Running Relieves Stress

As you already know, stress is blamed for all sorts of health issues, such as obesity, depression, cardiovascular disease, cancer and so on.

Hence, anything you can do to tame the beast of stress is surely welcomed.

Good news is that running might just be what the doctor ordered.

In fact, if you are looking to curb anxiety and reduce stress, then exercising for at least an hour is roughly three times better than sticking to the couch, according to research from the University of Georgia.

While running, your body releases mood-boosting and good-feel hormones, such as endorphins,  and you increase your heart rate, which reverses damage to the brain caused by stressful experiences, according to research.

Furthermore,  running can also slash your risks of developing tension headaches and migraines, according to a study.

Not only that, running will also give you the opportunity to get outside, breathe clean air, clear your mind, and feel much better about yourself.

So instead of sitting on the couch and staring aimlessly at your laptop, try taking up running.

Additional Resource – Running during lunch break

4. Running is Good for the Joints and Bones

Of course, running is a cardiovascular exercise per excellence, but according to science, running also strengthens the bones and the joints—especially the knees.


First of all, running boosts the amount of oxygenated blood that makes its way to your joints, thereby increasing oxygen delivery and toxins removal.

Furthermore,  running also strengthens the ligaments surrounding the joints in ways that lower-impact exercise routines ignore, which can help you prevent joint pain.

And if you still believe in the myth of “running is bad for the knees,” then you really need to drop it and realize that current research found no link between running and arthritis.

The fact is, running might even help protect you from joint problems later on in your life, according to a famous long-term study conducted the Stanford University and published in the Archives of Internal Medicine in 2008.

Still, if you want to err on the right side when it comes to running and knee problems and/or pain, then you need to run in the right footwear, develop proper running technique, progress gradually and remember to listen to your body the entire time—essential elements of injury free running.

5. Running Boosts Mental Faculties

Running also might help guard you against Alzheimer and other brain related troubles.

According to a study published in Psychonomic Bulletin & Review, there is irrefutable evidence showing that consistent aerobic exercise helps beat age-related mental decline, especially when it comes to vital functions such as task switching, problem-solving and working memory.

In fact, according to a study published in Perceptual and Motor Skills, subjects performed 20 percent better on standard memory tests after completing a short treadmill session than they did before working out.

Plus, their ability to solve complex problems also increased by 20 percent.

What’s more?

Well, research has also shown that running promotes neurogenesis, the process of the growth of fresh nerve cells.

6. Running Reduces the Risks of Cancer

Don’t get me wrong.

I didn’t say that running cures cancer, but according to plenty of research, hitting the pavement on a regular basis might help prevent this notorious killer.

In fact, a review of more than 170 epidemiological studies has linked regular exercise to a lower risk of certain cancer, according to the Journal of Nutrition.

According to study, even the simple activity of walking, at least, seven hours per week can help women reduce the likelihood of breast cancer by up to 14 percent than their more sedentary counterparts.

And for those who opted out for more vigorous exercise, mainly running or swimming, for about six hours a week,  were able to reduce their risk by roughly 25 percent.

So it’s really a game changer when it comes to cancer.

7. Running Leads to Better Sleep

Having sleep problems? Running might help.

According to research, running promotes higher quality sleep.

In fact, those who run on a consistent basis in the morning showed a betterment in objective sleep, according to a study published in the Journal of Adolescent Health.

Furthermore, research concluded that people with sleeping problems were able to improve the quality of their sleep after starting a regular exercise program, according to a study conducted at the Stanford University School of Medicine.

Another study published in the journal Mental Health and Physical Activity found that people reported sleeping better and feeling more energized during the day if they get at least 160 minutes of moderate to vigorous exercise during the week.

So if you are the insomniac type, then the cure might lay with your running shoes, and probably not with a prescription pill.

8. Running Protects you Against Heart Disease

As you might already know, cardiovascular disease is one of the leading causes of sudden death in the US.

The good news is taking up running is, hands down, one of the best things you can do protect you against heart diseases and reduce the risk of mortality.

According to a study published in the Journal of American College of Cardiology, regular runners have a 45 percent lower risk of death from cardiovascular diseases, and running for no more than five minutes every day can slash the risk of cardiovascular disease by nearly a half.


There a plenty of ways that running helps cut the risk of sudden death, including boosting HDL (or what’s known as the good cholesterol) levels, increasing lung function, reducing blood pressure and enhancing blood sugar sensitivity, along with a host other cardiovascular benefits.

9. Running Adds More Years to your Life

In the longevity circles, running has always been touted as one of the best ways for elongating lifespan and living a healthier and more active life in the later years.

And there is an abundance of studies to support these claims.

In fact, according to a long-term study conducted by the Stanford University School of Medicine, researchers examined the impact of running on health and found that after two decades of research,  regular runners had a significantly lower mortality rate compared to non-runners with about 80 percent of runners still alive, while only 65 percent of non-runners were, after the conclusion of the study.

According to research, runners are regularly found to enjoy and experience a longer lifespan and are found to live on average three years longer than their non-runners counterparts.

So if you are serious about adding years, quality years, to your life, then you should take up running.

10. You Don’t Need to Run a Lot

As you already see, running has a lot to offer.

But that’s not the whole story.

To add more icing on the cake, study after study has shown that you don’t to become an ultra distance runner and be running +100 miles per week to reap the physical and health benefits of the sport.

The fact is, hitting the pavement for no more than 50 minutes per week—the equivalent of two 5K training sessions or a 6-mile distance run—is enough to protect your body from risks of arthritis, high cholesterol, diabetes, and some cancers, leading to an improvement in a runner’s longevity by three to six years, according to a meta-analysis published in the Mayo Clinic Proceedings.

In other words, it will only take a little bit of running per week to reap the optimal health benefits of the sport.

Better Memory Function

For starters, running may help guard you against Alzheimer and other brain-related troubles, according to a study published in Psychonomic Bulletin & Review.

Research that looked at roughly 153,000 runners and walkers for over a decade  concluded that runners who logged in more than 15 miles each week were 40 percent less likely to die from Alzheimer’s.

In another study reported in Perceptual and Motor Skills, subjects improved their performance on standard memory tests by up to 20 percent following a short treadmill session, compared to pre-training tests.

The subjects’ ability to solve complex problems also increased by 20 percent.

Stress Reduction

Stress has severe adverse effects on your emotional state, behavior, and body.

Negative consequences include intense headaches, chest pain, muscle tension, anger issues, weight gain, sleep problems, etc.

Here’s the good news.

Thanks to the endorphins release, running is a popular stress buster, and one of the reasons so many people hit the pavement.

And it’s not just anecdotes.

Research conducted at the Technische Universität München (TUM), and published in the Journal of Neuroscience has put the endorphin theory to closer scrutiny.

In the research, ten subjects’ brains were scanned both before and after a two-hour long distance run using a Positron Emission Tomography (PET)—and it was revealed that their prefrontal and limbic regions secreted high amounts of endorphins.

Why this matters, you might be wondering?

Endorphins, in case you never heard about them, are one of the so-called happiness hormones that are secreted by the brain’s hypothalamus and pituitary gland.

These are linked to elevated moods, and better alertness and cognitive functioning.

The more endorphins released by the brain, the more significant the effect.

And apparently, running stimulates the release of these neurochemicals into the brain.

A good thing if you ask me.

Mood Elevation

Research reported in Medicine & Science in Sport & Exercise revealed that runners have high levels of tryptophan, a brain biochemical that helps move messages throughout the nervous system and is in charge of many functions, including the production of mood-elevating neurotransmitters known as serotonin.

People with low serotonin levels typically suffer from insomnia, anxiety, depression, and overheating issues.

Classic antidepressant medication work by keeping the levels of these neurotransmitters higher and longer in the system.

Wanna know the best part?

Unlike other chemical shortcuts to happiness—medication, running does not come with a comedown.

Smarter Connections

Research has  revealed that exercise enhances your executive functions—or your higher level thinks skills.

These include (but not limited to) mental focus, task switching, inhibitory control, etc.

As you can already tell, these skills are of the utmost importance of leading a successful life.

They’re key to problem-solving, organizing, planning, and regulating behavior.

What’s more?

Running also makes you smarter as it triggers the growth of new nerve cells, neurogenesis—and blood vessels, angiogenesis.

Put together, these help increase brain tissue volume, according to research conducted at the University of Maryland.

In the study, the researchers found an increase in the volume of the hippocampus—the brain region associated with learning and memory—in those who exercised regularly when compared to sedentary peers.

This may not seem as much until you realize, once again, that brain size isn’t known for increasing at any point in adulthood.

We start to lose brain tissue as early as our late 20’s.

Faster Thinking

Do you want to be faster at solving problems and remembering things? Exercise might be what you need.

According to research published in the journal Neurobiology of Learning and Memory, both low-intensity aerobic running, and high-intensity sprinting can enhance your capacity to learn and recall new information and vocabulary.

This is possible thanks to the increased levels of the protein BDNF (brain-derived neurotrophic factor), and the neurotransmitter catecholamine, both heavily involved in learning and brain cognitive functions, research shows.

What’s more?

Research has also revealed that older adults with plenty of aerobic exercise experience have better white matter integrity than their non-active peers.

Improved Sleep

Sleep issues affect millions of adults.

Surveys reveal that roughly 50 percent of people aged 50 and older suffer from symptoms of sleep deprivation and other serious sleep disorders.

And yes, you guessed that right.

Running can also help improve your sleep quality.

It might even help you overcome common sleep problems.

Research backs these claims up.

A study out of the Journal of Adolescent Health revealed that those who followed a regular morning running routine showed improvement in objective sleep.

A further study reported in the journal Mental Health and Physical Activity revealed that subjects reported sleeping better and felt more energized during the day when getting at least 160 minutes of moderate to vigorous exercise during the week.

Research has also found that regular exercise, not just running, help improve daytime alertness, regulate circadian rhythms, and faster onset of deeper sleep.

The 101 Best Running Tips and Hacks of All Time

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.


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 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,, 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. 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

The Greatest 72 Running Tips Of All Time

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.


To become a runner, you need to start running.

It’s that simple, period.  Accept the challenge and do your best—even if it scares the hell out of.


If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.


To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.


Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.


When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.


Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.


Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least  10 minutes to stretch, relax your body and contemplate on what you have just completed.


Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

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  • 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.

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“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.


The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.


Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.


Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.


Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.


Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.


Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.


Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.


If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.


Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.


Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image


Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.


The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.


Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.


To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo


Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.


Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.


From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Seek-Advice-runningImproving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

Become-a-Morning-Runner According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.


If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.


If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.


Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.


Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.


Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are  the norm, but your best to run on proper surfaces.


Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .


Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs


Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.


Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.


Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.


Why are you running? Come up with at least five reasons and keep them close to heart.


I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.


Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.


I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.


A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.


Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.


Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.


When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.


I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music. 

So use music to get your mental state up to the challenge.


To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.


Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.


Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.


If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.


Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.


Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.


Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.


Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.


Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.


Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.


Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.


The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.


Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.


Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.


To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.


Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.


During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.


To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.


A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.


Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.


Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.

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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