Should you run every day? It’s a simple question, but the answer demands a little more than a yes or no.

You've probably seen them — those runners who seem to hit the pavement like clockwork, rain or shine. Maybe you've wondered if they're onto something. Or maybe you're thinking, "Running every day? That sounds intense!"

Here's the thing — daily running isn't just for the ultra-dedicated athletes who live and breathe marathon training. In fact, we're seeing more and more runners in our TRE community curious about making running a daily habit. And we get it! The idea of lacing up your shoes every morning can feel both exciting and a little intimidating.

But before you commit to the #streaklife, let's break down what running every day really means — and more importantly, what it could mean for you. Because spoiler alert: running every day doesn't always mean pounding out miles like there's no tomorrow.

Think of it this way: just like your morning coffee routine or your bedtime scroll through social media, running can become a natural part of your daily rhythm. But (and this is a big but) — it needs to be done thoughtfully. No one walks into their local coffee shop and orders six espresso shots right off the bat, right (or they shouldn't at least)?

The same goes for running.

Let's dive into everything you need to know about daily running — the good, the bad, the ugly, the challenging, and yes, even the surprising.

Should You Run Every day?

In the world of endurance sports, the adage "more is better" often prevails. It's a common belief that the more effort we invest, the greater the returns in terms of fitness gains and performance improvements. However, when it comes to running every day, this belief can lead us to disaster.

The truth is more nuanced and warrants a balanced approach that recognizes the crucial role of recovery and adaptation in any training regimen.

Running every day involves several variables: frequency, intensity, and duration. These are the pillars of any training program and need to be adjusted based on your individual fitness level, running history, and personal goals. For example:

• Frequency: How often you run can affect how your body adapts to the stress of running. For beginners, running every day may lead to quick fatigue and increased injury risk. More experienced runners, however, might be able to handle daily runs if they vary the intensity and keep some runs very light and easy.
• Intensity: The intensity of your runs should vary. Not every run should be at high intensity, as this can lead to overtraining and exhaustion. Implementing easy runs or active recovery runs can make daily running more sustainable.
• Duration: Longer runs are more taxing and require more recovery time. Daily long runs aren't typically recommended, but shorter runs might be manageable on a daily basis depending on your conditioning.

Each runner's body responds differently to the stress of running:

• Beginner Runners: If you are new to running, your body requires more time to adapt to the new physical demands. Starting with running a few days a week and gradually increasing frequency as you build strength and endurance is generally advisable.
• Experienced Runners: Seasoned runners with years of training might find that running daily is a beneficial part of maintaining and improving endurance and speed. Even so, they must still incorporate variety and recovery strategies.

Running daily isn't inherently bad or good—it's about how you structure those runs and ensure they fit within a well-rounded training plan that includes adequate recovery and suits your individual needs.

Benefits of Running Everyday

"Should I run every day?" We hear this question a lot — and like many things in running, the answer isn't one-size-fits-all. But here's the exciting part: even small amounts of daily running can lead to some pretty amazing benefits.

Science backs it up, too! Research shows that running just 5-10 minutes a day (at a comfortable pace) can transform your health. And when we say comfortable, we mean a pace where you can still chat with your running buddy. No need to break speed records here!

Lucky for you.

Let's break down what running — even just a mile a day — can do for your body and mind:

• Better heart health - Your heart gets stronger with every step, reducing your risk of cardiovascular disease
• Brainpower boost - Your mind stays sharp and focused — plus you're lowering your risk of conditions like Alzheimer's
• Cancer prevention - Regular running has been linked to lower cancer risks
• Mood magic - Runner's high is real! Daily running releases those feel-good endorphins
• Sleep like a champ - You'll likely find yourself sleeping better and waking up more refreshed
• Energy for days - Despite what you might think, regular running actually increases your energy levels

But here's our favorite benefit that often gets overlooked: consistency. When you run regularly (whether that's daily or close to it), you're building a sustainable habit. That's when the real magic happens — your body adapts, your mind gets stronger, and running starts to feel less like a chore and more like a celebration of what your body can do.

Hooray, body!

Remember though: running every day doesn't mean pushing hard every day. Some days might be just a gentle mile around the block, and that's perfectly fine! The important thing is listening to your body and finding what works for you.

Running Everyday Can Be Risky

Is running everyday bad? While there are plenty of benefits to a daily running routine, there are also some serious risks to consider when asking if you should run every day. The high-impact nature of running puts a lot of stress on your body and running every day without incorporating recovery days can lead to injury.

Common overuse injuries that can occur from running every day are shin splints and stress fractures. If you catch shin splints early, they can be rehabbed by cutting back on training, stretching and strengthening the calves using the techniques in this video.

If you are an experienced runner whose training plan does call for running 6-7 days a week, be sure to focus on recovery just as much as active training. To avoid these injuries, pay attention to your body, don’t be afraid to allow your body to recover and incorporate these injury prevention exercises into your running routine.

Follow Your Training Plan

Running everyday can be dangerous if you don’t go about it the right way. While you can run everyday, that doesn’t necessarily mean you should—not without a plan, at least.

Every runner is at a different level in their running journey. Some are more experienced than others and their bodies are trained to handle more mileage. If you are a beginner runner don’t make the mistake of thinking more is better. Follow a training plan and be cautious when increasing mileage and frequency of running.

The Run Experience Beginner Running Program incorporates more rest days than the Marathon Program, and both progressively increase volume and intensity. None of the TRE programs promote running every day, but there are benefits to running and recovering consistently.

Cross-Train to Supplement Training

Cross-train to get off your feet, while continuing to improve your aerobic capacity and becoming an all-around stronger athlete. Hopping in the pool for an aqua-jogging session and lap swim will keep your heart rate up while reducing impact. Cycling or doing yoga are also great cross-training options to allow your body a rest from running.

Choose Your Cross-Training Based On Your Needs

Restore: If you feel that your body needs to rest and restore, yoga is a great way to practice controlled breathing, while gaining strength and stretching. On your recovery days, or after a run, try these 5 yoga exercises for runners.

Aerobic, low-impact: If your body is not in total need of a rest day, but you want to get off of your feet and reduce the impact of your training, swimming is a great way to get your muscles firing, your heart pumping, and increase your aerobic capacity.

If you are not a confident lap-swimmer, aqua-jogging is another great way to mimic the running motion while taking away the stress it puts on your body.

Cycling can be fun too if you get some good tunes going and hop on an indoor bike, or better yet take your bike outside and have some fun mountain biking.

Hypothetical Situations about Running Everyday

Still not sure if running every day is right for you? Let's explore some hypothetical situations and how runners (just like you) approached them:

Story 1: Sarah, the Beginner Who Learned the Hard Way

Sarah, a 29-year-old marketing professional, decided to take up running to improve her health. Eager and enthusiastic, she committed to running every day without a structured plan. Within a few weeks, Sarah began experiencing persistent knee pain and fatigue, which culminated in her having to take an extended break.

After consulting with a physical therapist, she learned about the importance of incorporating rest days and gradually building up her mileage. Now, Sarah runs four times a week and enjoys varied workouts on her rest days, feeling stronger and more energized than when she ran every day.

Story 2: Mike, the Experienced Daily Runner

Mike, a 42-year-old teacher and seasoned runner, has been running daily for over five years. He runs early in the morning, varying his routine between high-intensity interval runs, long slow distances, and recovery jogs. Mike swears by his detailed training logs that help him adjust his runs based on his physical responses.

His approach includes meticulous attention to diet, sleep, and recovery techniques like foam rolling and yoga. Mike's story shows that with the right approach and self-awareness, running daily can be sustainable and rewarding.

Story 3: Jenna, the Comeback Runner

Jenna, a 35-year-old freelance graphic designer, used running as a way to recover from a stressful divorce. Initially, she ran every day to clear her mind, but soon, she began to feel worn out and less motivated. After attending a running clinic, Jenna realized the value of mixing her routine with cross-training and rest days.

She adopted a more balanced training schedule, incorporating swimming and cycling, which improved her running performance and her mental health. Jenna's story highlights the psychological benefits of running and the need for balance to maintain long-term wellness.

Story 4: Carlos, the Ultra-Marathoner with a Plan

Carlos, a 50-year-old ultra-marathoner, prepares for races that demand extreme endurance. His training schedule is rigorous, involving daily runs, but he categorizes his days into hard, moderate, and light sessions, guided by a coach.

Carlos emphasizes the importance of listening to his body, taking extra rest days when needed, and prioritizing recovery with massages and nutrition. His story demonstrates that even at high levels of training, the principles of varied intensity and proactive recovery are crucial to success.

Frequently Asked Questions (FAQs)

How long should I run every day?

The length of time depends on your experience, training, body, and running goals. There’s no one-time-fits-all answer. If you can recover from an hour-long run every day, then go for it. If your body can only handle 30 minutes right now, then 30 minutes is how long you should shoot for.

How many miles should I run every day?

There’s no magic number—every human body and runner is different. Your body might respond well to a daily 5K, while another body may benefit from a 10K. Find what works for you, your goals, and your body’s recovery.

Should I run every day to lose weight?

Running every day could help put your body in a caloric deficit to lose weight, but you need to approach it strategically. If you’re relying on running to burn calories, then you’ll need to focus on the long-term game. Running every day could help you lose weight faster, but it’ll also increase your risk of injury—and it’s hard to lose any weight if you’re stuck on the couch.

What’s better: running every day or every other day?

Good question. Well, it depends. Running every day could help build your running endurance and cardiovascular system, but running every other day could improve your recovery and mitigate injuries. You’ll need to decide what you want to prioritize.

It is bad to run everyday?

Not if you approach it the right way. It can be bad to run every day if you’re not prioritizing recovery and incorporating cross-training. However, get all the details right, and you can be just fine running every day.

Is it healthy to run everyday?

That depends on your definition of “healthy.” It can be healthy to run every day if you find it’s good for your mental and physical health. If it’s taking a toll on your body and you find you aren’t able to adapt and recover, running every day could be defined as “unhealthy.”

Jogging every day vs running every day?

Again, this depends on your definition of the two. If you define jogging as an easy run, then this is probably better for you to do every day. If running every day is defined as tempo-like speed, this isn’t going to be sustainable to do every day.

Go Running Everyday—Just Have the Right Expectations

The answer to “Should you run every day?” turns out to be complicated. Just be sure to have fun! Avoid getting stuck in the mindset that to be a better runner, you have to run more and more often. Taking days off in training is healthy and will benefit you in the long run. Have fun with training and allow yourself to try new forms of cross-training instead of thinking you have to run every day.

Running daily isn’t a sentence or a punishment—it’s a privilege. Treat it as such, and your running will never be the same.

Remember your first mile? That moment when your lungs were burning and you thought, "How do people do this for hours?" Whether you're fresh to the running scene or logging consistent miles, we've all asked ourselves: How can I run longer without feeling like I'm dying? (Spoiler alert: we've got answers!)

Here's the thing about running stamina — it's not just about pushing harder. In fact, that's usually where most runners go wrong. They think more miles and more suffering equals more endurance. But at The Run Experience, we take a different approach.

Think of building stamina like building a house. You wouldn't start with the roof, right? You need a solid foundation first. The same goes for running. Whether you're dreaming of your first 5K or eyeing that marathon finish line, the principles of building stamina remain surprisingly similar — it's just the scale that changes.

The good news? You don't need superhuman genetics or crazy training schedules to build serious stamina. What you do need is a smart approach, some patience (okay, maybe a lot of patience), and a few strategies that we've tested with thousands of runners in our TRE community.

Ready to transform your running? Let's break down everything you need to know about building stamina — the smart way. Because running longer shouldn't mean suffering longer.

How to Increase Running Stamina

Building stamina is like upgrading your body's operating system. And just like any good upgrade, it affects everything. The stamina you build through running doesn't just make you a better runner — it's like getting a free fitness boost for practically everything else you do.

Think about it: When you improve your running endurance, you're not just training your legs. You're teaching your heart to pump more efficiently. You're expanding your lung capacity. You're building mental toughness. You're even improving how your body uses energy at a cellular level.

Pretty cool, right?

That's why runners often find themselves crushing it in other activities too. That hiking trip that used to leave you winded? Suddenly feels manageable. That pickup basketball game? You're still running strong while others are catching their breath. That bike ride with friends? You're leading the pack.

But here's what really matters: building stamina isn't about suffering through endless miles or pushing yourself to exhaustion. It's about training smarter, not harder. We've worked with thousands of runners in our TRE community, from complete beginners to seasoned marathoners, and we've distilled everything we've learned into these proven strategies.

1. Be Consistent to Improve Stamina

There’s no quick fix to increasing running stamina–you’ve got to be consistent to yield the results you want. There are simply no shortcuts in learning how to build stamina. Training on a regular schedule teaches your body to adapt to the amount of work you’re putting in.

Let’s say you’re just starting out with running and you want to know how to increase your running stamina. Make a plan that incorporates running longer and farther every week–and commit to it.

For example, if you’re running three times a week for 20 minutes, increase the amount of time you run and the number of times you run every week incrementally.

For the first week, add one run (for a total of four runs) and add five minutes to each run.

On week #2, add another five minutes to each run. You’ll be running for 40 minutes four times a week.

For the third week, add five more minutes to each run, for 45 minutes of running four times per week.

On week #5, add another run so you’re running 45 minutes five times per week.

For the sixth week, bump up one of your runs to 60 minutes, and keep the others at 45.

Look at that! In just six weeks, you went from running 90 minutes total to 240 minutes total. Little bits of time add up and your body will respond well to the gradual increase. However, listen to your body. If you’re feeling sluggish, slow it down and adjust as needed.

2. Incorporate Tempo Runs

Not only does it matter how far and long you run to learn how to improve your stamina—it matters what type of running workouts you are doing. Tempo runs are typically a shorter distance–but at a much quicker pace.

The benefit here is that running at a faster clip will make running at an easy “endurance” pace will feel easier, and it will make you a stronger, faster runner. If you’re anything like me as a runner, you might hate tempo runs at first but will learn to love the thrill of a shorter, intense workout.

Here’s an example of a good tempo run for someone who is used to running about 35-40 miles per week.

1. Start with a quick warm up to loosen your muscles.
2. Run “comfortably hard” for 20 minutes–about 20% harder than your easy pace. We aren’t quite going for race pace, but you should definitely be breathing harder than a normal training run.
3. Finish up with a cool down and some dynamic stretching to limit soreness and help prevent injury.

3. Get Some Cross-Training In

If you’re a die-hard runner like I used to be, cross-training isn’t your first choice. It’s tempting to only focus on running when you’re learning how to increase endurance, but it’s a lot of impact on your legs and entire body. Plus, cross-training has a lot of endurance-increasing benefits!

As long as it’s a cardiovascular activity, it’s going to improve your stamina and endurance without all that pounding on your legs. One or two days a week, incorporate a few of the following into your workout schedule:

• Outdoor biking or an indoor spin class–it will get your heart pounding!
• Swimming laps–also good for sore muscles!
• Elliptical training
• Tabata workouts

Plus, cross-training helps you from burning out and prevents overuse injuries.

4. Add in Strength Training

If you want to build your stamina, you need strong muscles that will support your entire body with each stride. That’s where strength training can make a huge difference in developing stamina and endurance.

Plus, weaving in strength training doesn’t have to take a ton of time. You can get a solid strength session done in five minutes. Follow along with Nate for a five-minute full-body workout filled with squat jumps and hand-release push-ups that will have your heart pounding and muscles burning–in a good way!

5. Eat Right!

The foods you put into your body play a giant role in fueling your stamina and endurance. If you aren’t eating healthy, nutritious foods, your body simply won’t have what it needs to increase run farther and increase stamina.

First of all, make sure you’re eating enough. One of the things most runners love about running is that it burns A LOT of calories. Even if you’re trying to lose weight, you still need to consume enough calories to fuel your run–and your entire day.

I’m not a big fan of counting calories–life’s too short! But, if you’re trying to lose weight or get a good sense of how much you should be eating, try this calorie calculator for runners.

Now, there’s a flipside to this. Just because you’re running a lot doesn’t mean you eat as much as you want. Depending on your size, a five-mile run burns around 500 calories. A large milkshake or double cheeseburger can easily contain many more calories than that–and it’s going to weigh you down rather than help increase your stamina.

The bottom line? Make wise food choices (while allowing yourself to indulge occasionally). Think lean meats, fruits, vegetables, healthy grains, and low-fat dairy. Don’t overthink it too much–food is meant to be enjoyed and nourish our bodies!

6. Get A Running Buddy

Have you ever had someone in your life push you to help make you better at something? It could be sports, your career, your attitude, or your diet–basically, just about anything.

You can also use the help of a running buddy to learn how to increase your running stamina–especially if they are a more experienced runner than you are. When I was in college, I used to try training with runners who were a little bit faster than me and would push me to go just a bit farther than I would on my own, and it certainly did wonders for my running stamina!

How do you find a running buddy? Ask a coworker who you know is into running, join a running Meetup group, or look up local running clubs in your area. As a bonus, running buddies also help keep you motivated and consistent when you know someone is counting on you to run with them.

7. Train Hard, Rest Harder

Recovery is the most important yet probably the most overlooked aspect of building running stamina. You can't train if you can't recover, and you won't be able to achieve consistency without active and passive recovery.

Active recovery involves engaging in low-intensity activities on your rest days, which can significantly enhance your muscle recovery process without putting additional strain on your body. Activities like walking, light cycling, or gentle yoga are excellent for promoting blood circulation, which helps in flushing out toxins accumulated during intense workouts. This increased blood flow delivers nutrients to your muscles, aiding in repair and growth.

Never underestimate the power of a good night's sleep, especially when it comes to recovery and performance enhancement. Sleep is when the magic happens: muscle repair, memory consolidation, and the release of growth hormones that aid in recovery. Lack of adequate sleep can lead to decreased performance, slower recovery times, and an increased risk of injuries.

Staying adequately hydrated helps regulate your body temperature, maintain blood volume, and facilitate muscle contractions. When you're dehydrated, your body can't perform at its best, leading to decreased stamina, increased fatigue, and a higher risk of heat-related illnesses.

Make sure to drink water throughout the day, not just during and after your runs. The amount of fluid needed depends on various factors, including your sweat rate, the humidity, and the temperature. A good rule of thumb is to drink when you're thirsty and ensure your urine is pale yellow in color. Incorporating electrolyte-rich drinks after long runs can also help replenish the salts lost through sweat.

8. Get Your Head in the Game

Running might seem like something that just happens on two legs, but the most important part actually goes on between your two ears—in your mind. A strong, in-control mind can be better than any pair of muscley legs. Seriously.

Visualization, or mental imagery, involves creating a vivid mental picture of achieving your running goals, including overcoming the challenging segments of your runs or races. This technique not only prepares your mind for the task ahead but also boosts confidence and reduces anxiety.

Controlled breathing is another crucial aspect of mental training that benefits both the mind and body. Proper breathing techniques can improve oxygen efficiency, reduce the risk of cramps, and help maintain a rhythmic pace during runs. Additionally, focusing on your breath can calm the mind, alleviate stress, and keep negative thoughts at bay.

9. Gradually Increase Mileage and Intensity

Increasing your running stamina isn't an overnight process—it takes time, patience, and persistence. You won't go from running a 5K to a 10K in a week (or at least you shouldn't). Running is a long-term game, and that's how you have to approach it with your training.

The cornerstone of safe progression in running is the 10% rule, a widely recommended guideline suggesting that you should not increase your weekly mileage by more than 10%. This methodical approach allows your body to adapt to the increased demand without overwhelming it, thereby reducing the risk of overuse injuries, such as stress fractures, shin splints, and IT band syndrome.

We recommend applying that 10% to a time-based training schedule rather than mileage. Miles can vary depending on whether you're doing hills and workouts—but time is a relatively unbiased progression tracker, as well as intensity-monitoring scores.

Incorporating a variety of training intensities throughout your weekly routine is crucial for building stamina and improving running economy while keeping the risk of injury low. Different types of workouts—such as long slow distance runs, tempo runs, interval training, and easy recovery runs—target various aspects of running performance.

10. Optimize Pre-Run and Post-Run Routines

A thoughtful approach to what you do before and after you hit the pavement can make a significant difference in your running experience and outcomes. A solid pre-run routine prepares your body and mind for the demands of running, reducing the risk of injury and improving your performance.

Start with a dynamic warm-up to increase your heart rate and blood flow to muscles, and to prime your joints for movement. Focus on dynamic stretches that mimic running motion, such as leg swings, lunges, and arm circles, rather than static stretches. This increases flexibility and reduces the risk of strains.

Eating a light snack or meal that’s rich in carbohydrates and easy to digest, about 1 to 2 hours before running, can provide the energy needed for your run. Avoid heavy, fatty, or high-fiber foods that can cause discomfort.

Your post-run routine is all about recovery, helping your body to repair and strengthen in response to the stress of running. Think about including:

• Cooldown
• Post-run stretching
• Refueling and rehydration
• Compression
• Elevation
• Foam rolling

11. Sign Up for a Race

Signing up for a race gives you a tangible goal to work towards, provides motivation, and can significantly enhance your commitment to training. Whether it's a local 5K, a half marathon, or a full marathon, participating in a race brings a sense of purpose and excitement to your running routine.

Choosing a race gives you a specific target date and distance, which is invaluable for structuring your training plan. A clear goal helps in setting realistic training milestones and assessing progress along the way. It also allows you to tailor your training to the demands of the race, whether it involves hill training, speed work, or increasing endurance.

Racing allows you to push your boundaries and test your physical and mental limits in a supportive and structured environment. It's an opportunity to challenge yourself, see how far you've come in your training, and identify areas for improvement.

Frequently Asked Questions

We hear plenty of questions around this topic, so we thought we’d include a few of our most frequently asked questions covering everything from building stamina to improving speed.

How can I increase stamina in a week?

Really, you can’t. Stamina takes time to build and improve. You break down your body as you push it past its current capacity, and you get the endurance gains during the recovery phase—and a week isn’t long enough for this entire process.

If you need to increase your stamina before a big race or event, we recommend tapering. This won’t necessarily build your endurance—however, it’ll ensure you hit the starting line fresh and ready to go (which can feel like a big stamina boost).

How to build vs how to improve running endurance?

Building running endurance from nothing is different than improving it once you’ve plateaued. When you’re new to the sport, it’s all about slowly increasing your running volume while mitigating injury. The more volume you can tack on each week while remaining in your body’s adaptation zone (rather than overload zone), the more stamina you’ll build.

However, once you’ve built a solid base of endurance, putting on the stamina gains isn’t as easy. You’ll need to start mixing in tempo runs, longer runs, and a nice mix of cross-training to build your aerobic capacity without getting injured.

It’s a delicate balance.

How long does it take to build stamina?

Well, it depends. Every runner’s body adapts differently, so it might take longer (or shorter) for you to build a certain level of stamina. Your training, nutrition, and life stresses will all impact this progression.

However, making even slight stamina gains takes a solid amount of time. You have to put in the right amount of activity and stress to push your body past its current capacity, but you have to make sure it’s not too much to dip into the realm of overuse or overtraining.

Once you’ve pushed this capacity, your body will adapt and grow stronger to deal with the demands. This is where you build stamina. Sometimes, this will take a week or 2. However, if you push too hard, you might not many any gains at all—you might lose fitness. Again, it’s a delicate balance.

How to Build Running Endurance for Beginners

Brand new to running? Here are a few additional tips that’ll set you on the right track to building endurance (the right way):

• Start slow: Go slower than you think you need to. It’s not a race (yet). Training for a marathon is just that—a marathon. Don’t think you need to tack on the miles or the pace from the get-go. Give your body time to adapt.
• Focus on recovery: You build running endurance during recovery—not the actual runs. Your job is to push your push during workouts and then give it the time and recovery it needs to adapt and grow stronger.
• Improve running form: Don’t worry too much about nailing the right running form on your first week or even your first month. Try to find what feels right, whether that’s a heel stride, midfoot strike, or forefoot strike.
• Keep up your cadence: You’ll face less aches and fewer injuries with a higher cadence. We recommend trying to shoot for anywhere from 170-190 steps per minute. If you’re not there yet, don’t worry. Just try to increase it a little bit each week.

How to Build Endurance—Get Started!

Ready to get started with improving your running stamina today? Now that you know how to build stamina, it’s time to put your newfound knowledge to practice!

Knowing how to build endurance and actually improving your stamina are two different things—you need the discipline and commitment to put these tips into practice.

Download our NEW mobile app full of workouts, coaching advice, training programs, a GPS tracker, and more. What are you waiting for? Download it on your iOS or Android phone today and get started with smart, interactive training.

Ever wonder why runners seem so annoyingly happy? (Don't worry — we were skeptical too.) But here's the thing: science keeps backing up what runners have known all along — this simple act of putting one foot in front of the other is basically a miracle drug. And the best part? The prescription is available to everyone.

We're not just talking about the obvious benefits like burning calories or getting some fresh air. The research behind running's benefits reads like a superhero origin story — from boosting brain power to fighting disease, running transforms your body and mind in ways that might surprise you.

Think of running as your body's software update. Every time you lace up, you're not just working up a sweat — you're literally rewiring your brain, strengthening your heart, and even changing how your genes express themselves.

(Pretty cool for something you can do in your neighborhood, right?) And did we mention it's legal, too?

At The Run Experience, we've seen thousands of runners discover these benefits firsthand. From busy parents who found their mental clarity in morning miles to office workers who ditched their back pain through running — the transformations go way beyond just getting faster or fitter.

Ready to discover what running can do for you? Let's dive into the science-backed benefits that make running not just a workout, but a total life upgrade. No lab coat required — just an open mind and maybe some decent shoes.

10 Data-Backed Health Benefits of Running

Here’s a taste of the running benefits you can expect when you hit the trails or pavement:

1. Increased Quality of Life
2. Lost Weight
3. Better Sleep
4. Stronger Knees and Back
5. Boosted Brain Power
6. Improved Mental Health
7. Boosted Immune System
8. Reduced Risk of Certain Cancers
9. Lower Blood Pressure
10. Lower Risk of Diabetes

Don’t just take our word for it, though. These benefits of running are data-backed—scroll down to see for yourself.

1. Increase The Quality and Longevity of Your Life

Perhaps one of the biggest health benefits of running is that it simply keeps you healthier throughout your life. The physical act of running strengthens your heart and puts your muscles and joints through regular beneficial stress. Have you heard the saying “Use it or lose it?” That’s where running comes in to help you use your body on the regular.

A large meta-analysis of over 200,000 runners shows that regular runners enjoy a 25-30% decreased risk of all causes of death, including cardiovascular disease and cancer. The scientists linked that decrease risk to running itself as well as the generally healthier lifestyle that runners live, including eating nutritiously, getting plenty of sleep, and being outdoors more.

Even better, as you get older you’re less likely to experience decline in your physical abilities. This study followed runners for over 20 years and found that those who continued running preserved their physical abilities and lived longer than those who stopped running as the years went by.

2. Lose Weight and Keep It Off

A long-time classic for weight loss, running is an approachable method that can work for everyone seeking to get fitter.

Though it’s a bit simplistic to say that weight loss is just a matter of “calories in versus calories out,” there’s no denying that you do need to move your body in order to lose weight in a healthy manner. Many folks intimidated by the gym or need for equipment enjoy the fact that you can simply put on your running shoes and step out your door to get started.

Even better, running is an efficient way to get in a good workout that can result in weight loss. In this study comparing runners and walkers, scientist Paul Williams spent six years following overweight men and women. He concluded that the runners consistently burned more calories than the walkers when they exercised for the same amount of time. So if you only have 30 minutes to get in some cardio, you’ll get a bigger metabolic effect by running for that half hour than by walking.

If you’re new to exercise and walking is what works for you, then keep walking! Just because running is more efficient doesn’t mean that walking isn’t effective, too. This study followed overweight individuals and found that both the running and walking groups lost weight. The runners lost more, but the walkers had positive outcomes, too. We all start somewhere, and starting with walking is a solid plan.

If you need more help with weight loss, then we’ve got a Beginner’s Guide here for you to check out!

3. Get Better Sleep

Let’s start with the obvious. Any parent or dog owner out there knows that a good round of play or exercise can result in a solid nap for both kids and puppies.

So it makes sense that a comprehensive review of studies regarding running and sleep overwhelmingly show that running regularly has a positive effect on sleep behavior. Runners tend to fall asleep faster, sleep deeper, and wake less frequently during the night. This might be one of the most obvious benefits of running that you’ll notice on a daily basis.

The one exception to this is exercising vigorously too close to bedtime can have an adverse effect. So as long as you finish your high intensity interval workout at least an hour before bedtime, you can expect to get a night of solid sleep as a runner.

4. Get Stronger Knees and A Stronger Back

This one can seem counter-intuitive. It’s pretty standard to hear retired runners say that they gave up the sport because it was killing their knees. But it doesn’t have to be the case for any runner, new or experienced.

According to a decade-long study of runners with and without osteoarthritis, running does not cause pain or degeneration in the knees of runners. In fact, the study suggests that a runner’s lower body mass index (BMI) and generally active lifestyle might be part of what offers protection against osteoarthritis and other diseases such as diabetes.

As for your back, running can help there, too. While running itself is no magic bullet for curing chronic low back pain, the work you put in to support your running is what can help keep you healthy.  In particular, strengthening the deep core muscles can help prevent that back ache from ever creeping in, according to this study.

Deep core muscles include those called the transverse abdominis (TVA). These are under the more obvious 6-pack muscles and require targeted training with practice at activating them. Once properly engaged, though, a strong TVA will provide the support your body and spine needs to absorb the impact and get the full benefits of running.

Read more about how to strengthen your deep core in this article, Core Strength For Runners.

5. Boost Your Brain Power and Avoid Cognitive Decline

The research on this is still new and developing, but so far studies have shown that exercise, in general, can protect your brain in a few ways. Those ways include decreasing your risk of Alzheimers, reducing your mental decline and potentially even slightly reducing symptoms of existing cognitive decline and improving working memory.

The increased blood flow and oxygen intake during running are both credited with these protective effects. It’s also possible that the chemical cocktail that your body produces during exercise helps preserve your cognitive function. This study even suggests that running boosts your brain’s gray matter, which, as Einstein will tell us, can keep your brain sharp.

This long-term benefit of running is reason enough to lace up your shoes and at least jog a little bit each week.

6. Improve Mental Health, Avoid Depression, and Reduce Stress

It probably doesn’t come as much of surprise to anyone that there are mental health benefits of jogging. I can personally attest that a good run after a tough day can be a fantastic way to shake off the day. Whether it’s from the endorphins and following runner’s high or just the joy of being outdoors, running on a regular basis is fantastic for your mental well being.

For example, in a study conducted on mice, researchers found that exercise reduces the effect of stress on the brain, specifically the hippocampus. This part of the brain is important for your memory and learning ability.

A meta-analysis of 23 different studies looked into the effect of many forms of exercise on depression. Their results were very encouraging, finding that exercise was a comparable treatment for depression as therapy and medication, and in some cases might even be an appropriate substitute if you’re unable to access traditional treatments. Keep in mind, though, that depression is a clinical condition and we don’t recommend skipping medical advice from a professional.

Finally, it’s possible that you can find even more support and morale by joining a running club to build a community of like-minded people. Whether you need to deal with stress or are feeling isolated, a running group can help find connections and make new friends.

7. Boost Your Immune System

Who doesn’t want a more robust immune system, especially if it can be a side benefit to the physical activity you already enjoy? Although the exact reasons why running improves your immune system is still being researched, there are a few agreed upon theories.

Running decreases stress, which reduces the amount of stress hormone cortisol in your body. Cortisol suppresses your immune system, so any reduction is a boon to your well-being. Another theory is that the increased blood circulation stimulated production of white-blood cells which are one of your body’s primary defense mechanisms to fight many types of infection. A third solid theory is that runners tend to have higher quality diets with adequate intake of nutrients, whole foods, and hydration, all of which support a healthy immune system.

The benefits of running to your immune system can be had with just 20 minutes a day of moderate activity. You may have heard that marathon runners actually tend to have a weaker immune system, and this is true to an extent. After a particularly high intensity workout any runner can experience a short window of lower immunity as the body reacts to the physical stress of the workout. For marathoners in particular, this immunity suppression can occur more frequently as the weeks of consistent training pile up. That doesn’t mean that you can’t be a healthy marathon runner! Just be sure to maximize your sleep, take recovery days, and eat a well-rounded diet to support your body through your training cycle.

You can read more about how to maximize your health with plant-based nutrition in this article!

8. Reduce Your Risk of Certain Cancers

In a vast study of almost 1.5 million people, researchers found that regular exercise can help prevent more than 20 types of cancers. The participants engaged in moderate to vigorous activity regularly, and it was the runners who enjoyed the most reduced risk of developing the studied cancers. The most protective effect was against esophageal cancer with a potention 46% reduced risk, followed by a 26% lower risk of lung and liver cancer. Others included colon, kidney, and bladder cancer.

That’s an amazing benefit of regular running, and one more reason to lace up your running shoes throughout the week. Even better, it was the exercise itself that resulted in a lower risk, not just qualities typical of regular exercisers such as having a lower BMI or being a non-smoker.

9. Lower Your Blood Pressure

Cardiovascular disease is the largest cause of death in the US, and high blood pressure, or hypertension, is one of the biggest risk factors. Fortunately, vigorous exercise such as running can help lower blood pressure by reducing force and stress on your arteries. As you run and your heart rate increases your heart has to work harder. This extra work is like strength training for your heart, and results in less effort needed to keep your body supplied with blood. Less effort means lower blood pressure.

In a huge meta-analysis of more than 300 studies, researchers found “modest but consistent” reductions in blood pressure with running alone, but that a combination of running and medication resulted in the greatest reduction. They did call for further research and studies, but this is a great start to helping reduce a known risk factor of cardiovascular disease.

10. Lower Your Risk of Diabetes and Regulate Your Blood Sugar

Two of the most prevalent diseases in the US are pre-diabetes and diabetes, with an estimated 34% and 10% of the population, respectively, being affected. However, these are also two very preventable diseases that can be helped with running. While type 1 diabetes is a genetic condition due to a lack of insulin production in the body, type 2 diabetes is connected to a person’s lifestyle choices.

Multiple studies have shown that regular runners have a much lower risk of developing Type 2 diabetes. In one study, men ranging in age from 35 to 75 had a 95%-46% lower risk, with greater protection seen in the younger men. The preventative effect was credited in part to a lower body weight, glucose regulation, and other beneficial effects of running.

Another study looked at men and women alike, and found that the runners had a 28% lower risk of developing diabetes when compared to non-runners. No matter how you slice it, getting out for regular exercise and running in particular can provide significant protection against pre-diabetes and diabetes, and can even reverse the disease.

Benefits of Running for Men

Running offers a multitude of health benefits that can be particularly significant for men. From enhancing physical fitness to improving mental well-being, the advantages of incorporating running into a regular exercise routine are substantial. Here’s a look at some of the key benefits of running specifically for men:

1. Cardiovascular Health Improvement

Men are often at a higher risk for heart-related issues, and running is an excellent way to strengthen the cardiovascular system. Regular running helps reduce the risk of heart diseases by improving blood circulation, lowering blood pressure, and maintaining healthy cholesterol levels.

2. Stress Reduction and Mental Health

Running is a powerful stress reliever. It triggers the release of endorphins, often referred to as ‘feel-good’ hormones, which can elevate mood and reduce feelings of stress and anxiety. For men who often face societal pressure to suppress emotions, running can offer a healthy outlet for stress management.

3. Weight Management

Maintaining a healthy weight is crucial for overall health. Running is an efficient way to burn calories and fat, helping men manage their weight more effectively. It also boosts metabolism, which can aid in long-term weight management and reduce the risk of obesity-related diseases.

4. Muscle Building and Strength

Running, especially interval training and hill runs, can lead to muscle strengthening and development. It predominantly works the lower body muscles but also engages the core and upper body, contributing to overall muscular health and strength.

5. Improved Libido and Sexual Health

Regular physical activity, including running, has been linked to improved libido and sexual function in men. Running improves blood flow and cardiovascular health, which are important factors in sexual health and performance.

6. Prostate Health

Regular exercise, such as running, may lower the risk of developing prostate issues, including prostate cancer. Running helps in maintaining overall body health, which is crucial in preventing age-related health problems.

7. Better Sleep Quality

Running can significantly improve the quality of sleep. Engaging in regular physical activity like running helps regulate the sleep cycle, leading to deeper and more restorative sleep. This is especially beneficial for men who may struggle with sleep disorders.

8. Enhanced Cognitive Function

Running has been shown to improve cognitive functions like memory, attention, and problem-solving skills. The increased blood flow to the brain during running helps in the maintenance of healthy brain function, which is particularly beneficial as men age.

9. Social and Community Benefits

Joining running groups or participating in running events can provide social benefits. It offers opportunities for camaraderie, building friendships, and engaging in community activities, which are essential for mental and emotional well-being.

For men, the benefits of running extend beyond just physical health. It encompasses mental, emotional, and social well-being, making it a holistic approach to maintaining a healthy lifestyle. Whether it’s for weight management, stress relief, or just to enjoy the outdoors, running offers a simple yet effective way for men to enhance their overall health and quality of life.

Remember, the key is consistency and listening to your body. Start at a comfortable pace and gradually increase intensity to match your fitness goals. And, as always, consult with a healthcare professional before starting any new exercise regimen, especially if you have pre-existing health conditions.

Benefits of Running for Women

Running is a fantastic way for women to maintain and improve their overall health and well-being. It offers a range of benefits that are particularly valuable for women's unique physiological and psychological needs. Here are some key benefits that women can gain from regular running:

1. Enhanced Cardiovascular Health

Heart disease is a leading cause of death among women. Regular running strengthens the heart and improves circulation, significantly reducing the risk of cardiovascular diseases. It also helps in controlling blood pressure and cholesterol levels, which are critical factors in heart health.

2. Weight Management

Many women turn to running as an effective way to manage or lose weight. As a high-calorie-burning exercise, running can play a crucial role in weight management and help prevent obesity-related issues, which often affect women differently than men.

3. Bone Density Improvement

Women are more prone to osteoporosis than men, especially post-menopause. Running helps in strengthening bones and improving bone density, thereby reducing the risk of osteoporosis and fractures in later life.

4. Mental Health Benefits

Running can be incredibly beneficial for mental health. It's known for reducing symptoms of depression and anxiety, common mental health concerns among women. The endorphins released during running can improve mood and provide a sense of well-being.

5. Breast Cancer Risk Reduction

Several studies suggest that regular physical activity, like running, can reduce the risk of breast cancer. Running helps in maintaining a healthy weight and hormonal balance, which are significant factors in breast cancer prevention.

6. Improved Reproductive Health

Regular running can lead to a more regulated menstrual cycle and reduce symptoms associated with menstruation and premenstrual syndrome (PMS). It also plays a role in enhancing fertility and can ease the transition into menopause by managing symptoms like hot flashes and mood swings.

7. Stress Relief and Enhanced Sleep

Women often juggle multiple roles, leading to increased stress levels. Running is a natural stress reliever and can also lead to better sleep quality, helping women to manage their daily responsibilities more effectively.

8. Boosted Immune System

Running helps in strengthening the immune system, making it more efficient in fighting off infections and diseases. This is particularly beneficial for women, who can be more susceptible to certain autoimmune diseases.

9. Community and Social Connection

Running groups or clubs offer women a chance to connect, share experiences, and find community support. This can be empowering and provide an additional mental health boost.

10. Empowerment and Confidence

Running can foster a sense of achievement, independence, and confidence. Many women find that the discipline, strength, and endurance they develop through running translate into other areas of their lives, empowering them in personal and professional spheres.

For women, running is not just a path to physical fitness; it's a way to enhance overall life quality. It offers unique benefits that cater to women’s health needs, from physical to mental to emotional well-being. As with any exercise regimen, it’s important to start at a comfortable level and gradually increase intensity. Always consult with a healthcare professional before starting any new exercise program, especially if you have specific health concerns or conditions.

Comprehensive Running Benefits For All

Whew, so many benefits of running! Keep these studies in mind for those days when you don’t feel like getting out the door and it just might be enough to give you that extra boost. Also, don’t forget to download our app and join our running community. If you don’t have a running club in person then we’d love to have you join us virtually!

"When can I start running again?"

It's one of the first questions many runner-moms ask — sometimes even before leaving the hospital! And we get it. Whether running was your daily stress-reliever, your me-time, or just part of who you are, the itch to lace up those running shoes can feel pretty intense.

But here's the thing about your postpartum running plan — it's less about "bouncing back" and more about mindfully moving forward. Your body just did something incredible (hello, creating human life!), and now it's ready for a new kind of adventure. The journey back to running might look different than you expect, but that's not a bad thing — it's an opportunity to rebuild stronger than ever.

At The Run Experience, we've guided countless new moms back to running. What we've learned? Every journey is unique, but there are some game-changing strategies that can help you return to running safely, confidently, and (most importantly) enjoyably.

Think of this as your roadmap back to running after pregnancy — minus the pressure, plus all the support you need. Whether you're six weeks postpartum or a few years out, we've got you covered with real talk, practical tips, and expert guidance for making running work in your new normal.

Running After Pregnancy: What to Keep in Mind

Let's get real about postpartum running for a minute. You know that feeling when you're ready to hit the pavement again, but your body feels like it's operating in a completely different time zone? That's totally normal — and there's a good reason for it.

Think of pregnancy like a marathon that lasted 9 months (except instead of a medal, you got a baby). Your body didn't just carry extra weight — it literally created new organs, shifted your bones around, and flooded your system with hormones that are still hanging around. That's some serious superhero stuff right there!

Here's what nobody tells you about getting back to running postpartum:

• Your body has a new 'normal' - Those hips that feel a bit wobbly? That core that feels like it's on vacation? They're not broken — they're just recalibrating. Remember, your body is genius at adapting, but it needs time
• Your running shoes might feel different - Pregnancy can actually change your foot size and shape. No, really! If your old favorites feel off, it might be time for a fresh fitting
• Your pelvic floor is the MVP - This isn't just about avoiding the dreaded "sneeze-pee." Your pelvic floor is basically your body's trampoline, and it needs some TLC before bouncing back into action
• Your timeline is yours alone - Maybe your running buddy was crushing 5Ks at 8 weeks postpartum. Cool for her! But your journey is yours, whether that means starting at 6 months or 2 years postpartum

The most important thing? You're not "getting your old body back" — you're building a stronger, wiser, more resilient running body. One that's carried life, brought it into the world, and is now ready for its next chapter.

Postpartum Running Plan

One thing to keep in mind is that depending on where you’re at in your postpartum journey, keep in mind that the intensity of your exercise can affect your milk supply. If you’re still nursing your baby, keep your intensity low to moderate with easy runs. Of course, you should also have been cleared by your doctor to resume exercise.

1. Consult with Healthcare Professionals: Ensure you have medical clearance before embarking on your post-pregnancy running journey.
2. Adopt a Gradual Approach: Begin with light activities like walking and gradually reintroduce running, prioritizing comfort and ease.
3. Focus on Pelvic Floor Health: Engage in exercises or work with a specialist to strengthen the pelvic floor, ensuring stability and preventing issues like incontinence.
4. Maintain Mindful Posture: Be conscious of maintaining a neutral spine and proper posture, especially considering the post-pregnancy shift in your center of gravity.
5. Choose Supportive Attire: Invest in a high-support sports bra and consider a postpartum support belt to provide additional abdominal support.
6. Prioritize Nutrition and Hydration: Ensure adequate nourishment and hydration to support your physical activity, particularly if you are breastfeeding.
7. Value Rest and Sleep: Ensure you prioritize rest and adequate sleep to facilitate recovery and sustain energy levels.
8. Listen to Your Body: Be attentive to signs of discomfort, pain, or fatigue, and be willing to modify your routine as needed.
9. Include Strength Training: Incorporate exercises focusing on strengthening the core, hips, and glutes to support your running form and prevent injuries.
10. Mind Your Emotional Well-being: Acknowledge and navigate through the emotional and mental aspects of returning to running post-pregnancy.
11. Seek or Join a Support Group: Engage with postpartum running or fitness groups to share experiences and gain mutual support.

Make Peace With Your Current Fitness Level

To start getting back into running, remember to go slowly. Even more slowly than you want to. You might yearn for the mental break of a good cardio session or the emotional release of the runner’s high. But your body and brain are on two different paths. Your body just went through almost 10 months of growing a human being (and another organ!). Everything from your hormones to your muscles to your brain has undergone change and it takes a while to let everything settle and normalize. Even if you’re farther along on your postpartum timeline, if you’ve been on a long layoff, it’s just as important to come back slowly, especially to reduce your risk of injury.

Suffice to say getting back into running is a marathon, not a sprint (pun intended).

It’s difficult, but try not to get stuck on your lost endurance and fitness. It will only distract you from your efforts to get back into running. Yes, it’s hard to accept that those long weekend runs aren’t in your wheelhouse right now. Or that the strength you built in the gym has slowly but surely dwindled. In fact, the first time you go out for a run it will probably be pretty uncomfortable. My first run after taking time off for pregnancy was a heavy, slow, and awkward affair. But we have to remember that it’s a temporary phase of returning to running, and just as we built our fitness the first time, we can do it again. Maybe even better than before.

Reframe Your Thinking

See, you can reframe your thinking to use this comeback as a way to improve your skills. While your mileage is low or you’re using a walk breaks to build up to longer distances again, you’ll have time for some cross-training such as running form drills, strength training, and mobility. Each of those additions will benefit your health and fitness, and there are certain examples that are best suited for postpartum women to include in their training program, which we’ll outline below.

Give Your Body Grace

Pregnancy has much more of a whole-body effect than we tend to realize. From carrying extra weight and a shifted center of gravity while pregnant to carrying a growing baby in your arms for months, the term “alignment” may start to seem like a foreign concept.

Hips And Pelvis

Starting while pregnant, a woman’s pelvis commonly starts to shift into a more anterior position. Normally, the pelvis is in an upright, level position, much like a bowl sitting on a table. As time goes on, the weight of a growing baby and a shifting center of gravity pull the pelvis forward. The level bowl—your pelvis—is now slightly tipped forward as if to spill the contents out.

While this is a normal part of pregnancy, it’s something to be mindful of in the postpartum period. After months of standing and sitting with that slight tilt, it can become a habit carried over into your day-to-day posture. The danger of this tilt is that it puts your hips in a less stable position and makes you much more likely to experience lower back pain. It also makes it much more difficult to engage your glutes and hamstrings when your pelvis is tilted forward, especially when you get started running again.

You can read much more about the pelvis and hip posture in this article, Hip Posture: The #1 Way To Achieve Proper Run Form.

Pelvic Floor

In spite of the fact that it’s a part of both the male and female body, the pelvic floor isn’t discussed much outside of the doctor’s office or when a woman laughingly mentions “sneeze pee.” Whether it’s a matter of “out of sight, out of mind” or it’s the embarrassment factor, it’s vital to learn more about the pelvic floor as it plays such an important role in pregnancy and postpartum health.

Briefly, the pelvic floor is a muscular sling that supports the bladder and bowels for both genders, as well as the uterus for women. Understandably, the pelvic floor experiences some strain through the months of extra weight and pressure of pregnancy, and the trauma of birth itself. Even if you’ve had a Cesarean section, the pelvic floor still needs time to recover before returning to exercise.

As with all the body’s systems, the pelvic floor doesn’t exist in isolation. These muscles are involved in your core stability, your hip and glute strength, your breathing patterns, and more, so using functional movements in your training can help ensure you’re working everything together, from the deep core muscles to the pelvic floor, rather than just those surface ab muscles.

While pelvic floor rehabilitation is beyond the scope of this article, we highly recommend visiting a pelvic floor physical therapist to be fully assessed before returning to exercise. These therapists are able to complete a more specific exam that will yield more information and feedback than the standard 6-week checkup with your doctor, midwife, or OB-GYN.

If you aren’t able to see a pelvic floor physical therapist in person, there are some great online resources available. PopUp is a comprehensive guide to pelvic organ prolapse by Haley Shevener & Annemarie Everett. Restore Your Core by Lauren Ohayon is a fantastic resource when dealing with either diastasis recti or pelvic organ prolapse.

Upper Body

When you spend hours each day sitting nursing, you probably hunch your shoulders forward and drop your head down to gaze at the baby’s face without even thinking about it. This bonding time is incredible, but not so friendly to your upper body.  Personally, “nursing-neck” was one of the rougher adjustments to postpartum life. I’d never experienced such frequent neck aches and tension, and I was constantly rolling my head from side to side to stretch out my neck and shoulders.

Additionally, once baby puts on some weight and you’ve got the equivalent of a 10-, 15-, or 20-pound dumbbell on your arm, there are new considerations to keep in mind. Unless you’re very diligent about alternating which side you hold the baby on, one arm may start to look like Popeye’s, while the other looks more like Olive Oyl’s. After all, it’s easier to hold your baby in your non-dominant arm so that your dominant hand is available to complete your daily tasks.

Don’t Bounce Back. Build Up.

I admit, reading the previous sections might have you feeling a bit skeptical about getting back into running. That’s not the intent, I promise. What that information is really for is to build awareness of new areas to focus on. Yes, your core might be weaker and your endurance shorter than they were before. But that doesn’t mean they have to stay that way.

Focus On Running Form Drills Instead Of Distance

Practicing running drills is a great way to get your running habit back on track. These drills narrow your focus to factors such as your breathing, your arm swing, or your cadence. Because you’re more focused on your mechanics, you’re less likely to pile on the distance before you’re ready. You’ll have a purpose for your run so you don’t feel frustrated by sticking to shorter distances while you’re still rebuilding your endurance.

You can even perform many of them while walking or on the treadmill, so they’re achievable no matter your fitness level.

Two of our favorite drills apply to every runner out there, but they are particularly suited to women coming back from pregnancy and time off, as they address two areas mentioned above in the effects pregnancy can have on the body. One drill will help promote stable hips while running. The second drill practices maintaining core strength and stability while running. Follow along with running Coach Nate here:

Stabilize The Hips, Glutes, and Core With Strength Training

After any long break from running, building back up with strength training is essential. This is especially true if you’re getting back into running after pregnancy. Due to the hormone cocktail of pregnancy, birth, and postpartum time, your joints and ligaments are looser and weaker and running injuries are more likely to occur.  You may also be experiencing low back pain from extra weight, increases time spent sitting, or from repeatedly lifting and carrying your growing baby.

Our biggest recommendation is to include strength training in your training plan to counteract these effects. By focusing on your glutes, hips, and core, you’re essentially shoring up the muscles around your weakest points. Stability through the hips will help correct the pelvic tilt mentioned earlier, as well as provide support to your core and posture, which helps take some of the load off your pelvic floor.

Coach Morgan will take you through a  follow-along workout that will focus on building stable hips. You don’t need any equipment and you can do the workout at home in your living room or back yard.

Mobilize Your Upper Body

Whether from repeatedly sitting to nurse your baby or from holding your one-year-old on your arm for long periods of time, your upper body can become a crunchy, stiff mess. You might be slouching more than you care to admit, your shoulders are probably holding a lot of tension, and your upper back is likely stiff and immobile.

A stiff upper body is not only uncomfortable, but it can also hinder your running efforts. If your shoulders and back are stiff from slouching over, you’ll likely also be slightly hunched over while running, simply because your body has gotten used to this posture. On the other hand, if you practice relaxing your shoulders and upper back, maintaining your full range of motion, and letting go of tension, chances are it’ll be easier to have a nice upright posture while running.

With just a lacrosse ball or massage ball, you can work on these upper body hot spots before they become a bigger issue. In the following video, Coach Nate walks through three upper-body mobility exercises that are brilliant for addressing those common problem areas. You’ll target your pectorals, or chest muscles, your lats, and your T-spine, which is your upper back. You can use these at any time, including rest days, but I would highly recommend doing them after you’ve been sitting with your baby for a while, and see what a difference you feel in your posture.

Make Postpartum Running a Reality

With these resources, you should feel confident that getting back into running after pregnancy is an achievable goal. If you want to ramp up with even more programming, we’ve got your covered. The 14 Day Run Fit Challenge is a two-week guide to getting into running shape, with a 10-minute workout for each day, varying from running to strength training to mobility. It’s totally free, and you can even follow each day on our app, which you can download on iOS or Android platforms. Enjoy!

Improving your running form doesn’t happen naturally. That's why you're reading this, after all, isn't it?

Remember running as a kid? You just... ran. No thoughts about form or technique — you simply took off like a rocket, all pure joy and wild abandon. But here's the thing: while running might be natural, running well is a skill. And like any skill, it can be learned, refined, and mastered.

At The Run Experience, we hear it all the time: "Won't my form just improve the more I run?"

(Spoiler alert: not exactly.)

It's like assuming your golf swing will magically improve just by hitting more balls at the driving range. Sure, you might get stronger, but without intentional technique work, you're probably just reinforcing the same patterns — good or bad.

Think of your running form as your body's operating system. Just like your phone needs regular updates to run smoothly, your running form needs conscious attention to keep you moving efficiently and injury-free. The good news? You don't need to completely overhaul your natural stride or become a running robot. Small, strategic tweaks can make a huge difference in how you feel, perform, and stay healthy on the run.

Whether you're chasing PR dreams or simply want to run without feeling like you're fighting your own body, we've got you covered.

Why Focus on Improving Running Technique?

By perfecting technique, runners can not only enhance performance but also cultivate longevity in the sport. Here's why refining running technique is important for anyone hitting the pavement, trail, or track:

1. Injury Prevention: The majority of running injuries are overuse injuries, stemming from repeated stress without adequate recovery. Poor technique can exacerbate this stress, leading to common ailments like runner's knee, shin splints, Achilles tendinitis, and IT band syndrome. Proper form ensures that forces are distributed efficiently and safely throughout the body, reducing strain on any single area.
2. Improved Efficiency and Speed: Good running form reduces wasted energy. By eliminating extraneous movements, runners can channel more energy into forward propulsion, translating to faster times and improved endurance.
3. Increased Running Economy: Just as a car with better fuel economy will travel further on a gallon of gas, a runner with better running economy will use less energy at a particular speed. Improved technique can enhance running economy, allowing for longer or faster runs with the same energy expenditure.
4. Enhanced Longevity in the Sport: By reducing injury risk and promoting efficient biomechanics, good form ensures that runners can enjoy the sport for years—or even decades—longer than they might with a subpar technique.
5. Better Muscular Engagement and Balance: Proper running technique ensures that the right muscles are activated at the right time. This balance reduces the risk of muscular imbalances, which can lead to pain and injury.
6. Reduced Fatigue: Poor form can lead to premature fatigue, as the body expends extra energy on ineffective movements. By refining technique, runners can conserve energy and reduce the onset of fatigue during long runs or races.

How to Improve Your Running Form

We all have a certain, particular running gait. There are people I’ve run with for a long time who I can call out before even seeing them by looking at their shadow or even hearing how their cadence as their feet hit the ground behind me. It’s what makes us unique–but improving our running form also makes each running a better runner and helps prevent injuries.

The top tips to improve your running form are:

• Run tall to help keep your glutes from working too hard. One of my coaches said, “Imagine you have a string pulling you every so slightly right above your head.” Running tall keeps your body balanced and muscles working in tandem.
• Avoiding crossing your arms over one another helps you save energy, so you don’t hit the wall at the end of a long training run or race. We have drills to help you focus on this one!
• A high running cadence of 184-190 bpm encourages your foot to land under your hips, as opposed to too long of stride–also called overstriding. When you overstride, your foot lands far in front of your knee, causing a heel strike, which often fosters injury.

Our YouTube channel is packed with videos to help you develop proper running form. Check out:

1. Five-Minute Running Form Fix

Coach Nate’s five-minute running form fix video that reveals two of the biggest challenges that runners of all levels face–hip drop and over-rotation. Discover specific tangible, ideas on how to draw awareness and make improvements on your workouts.

2. Improving Your Running Form Without A Coach or Camera

Building proper running technique without a coach or camera can seem impossible at first. But, it’s the best approach for runners of all levels to make steady improvements. In this video, Coach Nate shares a sensory-based approach to run technique using what you feel and what you hear to make critical adjustments and changes.

Normally, this type of exercise would be very difficult to do while listening to music or a podcast, but with the right headphones and bone conduction technology, you can actually do both.

3. Improve Your Running Form with Proper Arm Swing and Core Stability

Coach Holly is a running form pro. Learn how to improve your running form with a more efficient arm swing and increased core stability.  Join her to have her take you through some simple drills to get you running faster and more powerfully than ever before!

4. How to Change Your Running Technique–And When to Do It

Join Coach Nate and dive into the common misconceptions many runners have around running technique–and the mistakes they make when trying to change it, such focusing on our feet too much or changing things too fast and out of order. Learn three powerful running form drills you can start doing today that will set you up for long-term success and improvement.

The Best Ways to Improve Running Form From TRE Expert Coaches

We asked our team of coaches who’ve helped hundreds of runners to improve their running form for their best tips. Here’s what they said:

6. Form Drills

“My favorite tip for improving running form is doing form drills, then doing speed work. In my experience, doing the speed work forces my body to create the most efficient form. Start with short times: 6 x 3:00 minutes at tempo paces with three minutes of recovery, for example then eventually progress to longer times and overall duration, like 4 x 8:00 minutes at tempo pace with minutes of recovery.” - Coach Edward Wickham

7. Mental Models

“Tip One: Make use of mental models. I sometimes have trouble landing under my center of gravity, so often imagine a chain around my waist that is pulling me forward, so that I am leaning more and leading more with my hips.

Tip Two: I also like to imagine running over water (landing lightly) and often will remove my headphones and listen to see if I can hear my footstrike too much. The lighter it feels, the better.” - Coach Craig Dos Santos

8. Focus on One Thing

“Tip One: If you want to change your run form, don’t try to do all the changes for all of the time you’re running. It will feel weird and you will be miserable and will ultimately flame out. Instead, pick one thing and focus on it for a week at a time. Allot three to five focused minutes on it tops in the beginning and end of your runs. In between, mentally let it go and try and enjoy yourself! 😉Tip Two: If you’re going to “fix” anything, don’t start with your feet. Too often, you’ll trade one problem for another by trying to manipulate how your feet hit the ground. Instead, start with relaxed shoulders and a smooth arm swing. Keeping yourself relaxed and smooth here will ensure that the rest of you stays smooth and relaxed–not only for higher cadence but a more natural footfall!” - Coach Nate Helming

9. Develop Your Posture

“Tip One: Develop a ‘Presidential Posture.’ Standing straight and tall, make sure your shoulders are in front of your hips to influence natural momentum forward.

Tip Two: Improve your arm Carriage. You’re not a kangaroo! Focus on a tidy and supple arm carry,  with the propulsion of your swing happening mostly behind your body.” - Coach Elizabeth Inpyn

10. Slow Down

“Tip One: You can’t expect to make a major transformation at your regular pace, so slow down when “fixing” your form. You can always speed things back up once you’re comfortable, but if you need to slow down to find out how and why something works, do it!Tip Two: For me, smaller, quicker steps are the golden ticket to getting up any hill. I’ve done a lot of long races with a lot of climbing, and that switch has made all the difference – allowing me to control my breathing while keeping my hips forwards so that my glutes, hamstrings, and core can get me through the hard work without injury.” - Coach Holly Martin

11. Use Your Imagination

“Tip One: Especially on hilly runs, I tend to hunch over because I’m tired. To help me reset my form, I imagine someone had a rope around my waist and they’re pulling me up the hill. That makes me push from my hips and utilize my glutes–which is where all your power comes from. If you’re bent over at the waist your glutes can’t ‘fire.’

Tip Two: During races or hard runs, it’s easy to tense up and focus on just getting to your destination rather than what your form looks like. I have to constantly remind myself to shake out my arms and flex my fingers to loosen up. I also take in a deep breath all the way into my stomach and exhale while rolling my shoulders back to reset them and keep loose.” - Coach Morgan Hawkins

Improve Your Running Form With the TRE App

Here's the thing about running form — it's not about achieving perfection. (Spoiler: even elite runners are constantly tweaking their technique!) It's about making small, intentional improvements that add up to big changes in how you feel on the run.

Remember:

• Start small - Focus on one element at a time
• Stay consistent - Form work isn't a one-and-done deal
• Be patient - Your body needs time to adapt to new movement patterns
• Trust the process - Those tiny tweaks will become natural habits

At The Run Experience, we've helped thousands of runners transform their running through better form. From weekend warriors shaving minutes off their 5K to marathoners finally running pain-free, we've seen firsthand how proper technique can be a game-changer.

Download our TRE app and get:

• Daily form drills - Quick, effective exercises you can do anywhere
• Coach-led workouts - Expert guidance for every level
• Form check videos - See proper technique in action
• Community support - Connect with runners on the same journey
• Progressive training plans - Build better form while getting stronger

Don't wait for injuries to force you to focus on form. Start making those small changes today that will keep you running stronger, longer, and happier tomorrow.

Download the TRE app now on iOS or Android — your future running self will thank you!

So, you're thinking about getting back into running. Maybe you used to crush half marathons, or maybe you just had a solid routine going before life got in the way. Either way, that first step back feels like staring up at Mount Everest — in flip-flops.

Here's the thing about returning to running: it's like reconnecting with an old friend. Sure, things might feel a bit awkward at first, and you can't just pick up exactly where you left off. But that history? It's still there. Your body remembers more than you think, even if your lungs are currently sending you hate mail.

At The Run Experience, we've guided countless runners through their comeback stories. The most common thing we hear? "I feel like I'm starting from scratch!" (Followed closely by "Why is this so much harder than I remember?")

But here's what most people don't realize about returning to running: you're not actually starting from zero. Think of it like picking up a language you used to speak — you might be rusty, but you've got muscle memory and mental patterns that complete beginners don't have.

Plus, you already know the most important thing: that you're capable of being a runner.

Let's break down how to restart your running journey — with less frustration, more confidence, and yeah, maybe even some enjoyment along the way.

How to Start Running Again

Making a comeback to running after a break can feel like a daunting task. Whether you paused your running routine due to an injury, life events, or simply lost interest, the path back to running regularly requires a strategic and mindful approach.

Restarting your running regimen isn't just about physical readiness—it's also about mental preparation. Here’s why jumping back into running might feel particularly tough:

• Loss of Previous Fitness Levels: The most evident challenge is the loss of cardiovascular fitness and muscle strength. These declines can make even short runs feel laborious.
• Mental Barriers: Mentally, you might feel frustrated that you’re not able to pick up where you left off. This can lead to feelings of disappointment or discouragement.
• Fear of Injury: If your break was due to an injury, there might be an underlying fear of re-injury, making you overly cautious as you start running again.

Find A Training Plan

Making a plan is going to be crucial to get started running again. If you struggle with routine and accountability, a plan is going to help structure your training so that all you need to do is stick to your schedule.

You don’t have to motivate yourself to run – your plan will tell you what to do and when to do it.

And if you’re coming back from an injury, running training programs are going to minimize the risk of injury and ensure you come back in a smart, safe way.

It is all too common for runners to jump back into advanced training too quickly, only to get injured again.

Because you’re just starting up again, find a beginner running plan. You may be ready for more advanced training soon after you start, but again it’s better to be safe than sorry here.

And then once you have your beginner running training plan, stick to it and follow it closely. Whoever designed your plan did it strategically to build consistent, sustainable running ability. So, trust the plan and keep yourself accountable.

A tip for accountability: tell someone about your running plan. Just having someone know about your training, someone who can ask how your training is going, will motivate you to stick with it.

If you don’t feel comfortable sharing your comeback with anyone in person, consider an online running group. These groups have runners of all levels who have likely been through the comeback process, or are going through it at the same time as you.

Connect with someone and share updates on your training to hold yourself accountable and be sure that you follow your plan.

Strength Train

If your running training plan doesn’t include strength training, it should. Strength training is going to make a huge difference in your running form and overall running results.

And if you love your training plan but it doesn’t include strength training, just add your own. For an idea, try this strength workout for runners.

Cross-training will not only improve your running, but it breaks up your training so that you’re not doing the same thing over and over every day.

Each day can be different – one day you’re lifting weights, the next you might be on a treadmill, and the next you might be headed out for a run/walk.

And you can have have fun with your cross-training. Maybe it’s an excuse to get some new running gear or new gym clothes.

Strength training also helps tremendously with weight loss. So if one of your goals as you make your running comeback is to lose weight, don’t count out your strength training. In fact, that may even be a priority of yours as you get back into running.

And once you get going in the gym, incorporate your strength into your running form.

Squeeze your glutes while you run to improve your posture. Engage your abs to protect your back. Your form in the gym will translate to your running form, so you want to be sure you’re working correctly in both arenas.

Don’t Be Afraid of Walk Breaks

Your beginner running plan will likely start with easy runs. And when you’re just getting back into running, that means taking walk breaks.

You can break up your first couple of runs by running for 30 seconds, walking for one minute. From there you can move to running for one minute, walking for one minute.

The runs can be more of a jog to start. Over time, build up the run time and decrease the walk time until you’re running steadily through longer distances.

Taking walk breaks can make your first few runs feel less overwhelming. They help break up the time so that the run doesn’t feel so continuous.

And as you get back into running, chances are you’ll need to rebuild your stamina. Taking walk breaks is a great way to safely and steadily rebuild your stamina and endurance.

This way, you can safely increase your mileage without shocking your body or your lungs at any point.

Take Rest Days

Remember, we are going for sustainable running training here. Your plan will likely incorporate rest days – so take them. While it may seem like a good idea to go above and beyond your training plan’s prescription, those rest days are there for a reason.

There is no need to overdo your training at the beginning of your running comeback only to be sidelined again in a week or two.

Truly allow yourself to rest. However, no matter what your training plan has in store, you should be mobilizing every day.

If you don’t already have a foam roller, try to get one as soon as possible. Mobility will loosen up tightness in your muscles and decrease soreness.

This again helps to prevent injury, but it also helps to hold you accountable. It is easy for new runners or comeback runners to alter their plan or skip a workout because the soreness at the beginning is so extreme. Minimize that by rolling out daily.

In a similar vein, always incorporate a proper warm up and cool down. Dynamic or moving stretches are great before you run to get the blood flowing, while static or still stretches are a nice way to cool down after you run and let any tightness dissolve.

Start from Scratch

Don’t try to pick up running from where you left off. That’s a surefire strategy for heartbreak, disappointment, and injury.

When you quit running, you likely were doing it fairly consistently. As in, you probably ran multiple times a week and maybe even raced a handful of times a year.

When you start running again, you won’t have the same muscle and cardiovascular levels. You need to ease into things, and that means you’ll have to start from scratch.

That means:

• Starting with a lower weekly mileage
• Taking more rest days
• Running at a slower pace
• Easing into elevation and speed workouts
• Dialing in your nutrition strategy
• Racing a bit less from the start

Tips to Start Running Again

Here are additional tips to ease your transition back into running:

• Start with Walk-Run Intervals: If running feels too challenging initially, start with walk-run intervals. This approach helps build stamina gradually and reduces the risk of injury.
• Listen to Your Body: Pay close attention to how your body responds after each run. Adjust your training plan based on your body’s feedback to avoid overtraining.
• Stay Consistent: Consistency is more important than intensity when you're just starting again. Try to run regularly, even if it’s just for short distances.
• Seek Community Support: Joining a running group or online community can provide encouragement, accountability, and advice as you navigate your comeback.

The Best Way to Start Running Again

Want to know the best way to start running again?

Just get started.

Take it slow and ease into things, but don’t overthink your every step. That’s a strategy for sending you straight back to the couch.

If you can find a proper running training plan, hopefully all of these tips will just fall into place for you. If you have not found a training plan to get back into running yet, use these tips to choose the right one.

Aim to be consistent as you learn how to start running again. However, be careful not to overdo it. Trust your plan and come back stronger than you were before. This time, running is here to stay!

We're here to help. Download The Run Experience app on iOS or Android, and take us wherever you run.

Ever notice how some runners make it look effortless? Like they're just floating along, having a casual chat, while you're over there sounding like Darth Vader after climbing a flight of stairs? (Don't worry — we've all been there.)

Here's the thing about breathing while running: it might be the most natural thing in the world (you're literally doing it right now), but doing it efficiently while running? That's a whole different story. And if you're struggling with your breathing on runs, you're not alone — it's one of the most common questions we get at The Run Experience.

Think about it: most of us spend our days hunched over desks, taking shallow breaths, then suddenly expect our bodies to know exactly what to do when we hit the pavement. It's like asking someone who's never played piano to sit down and perform Mozart. Sure, they can press the keys, but making music? That takes practice.

The good news? Just like any other running skill, breathing can be trained, refined, and mastered. Whether you're a beginner trying to make it through your first mile without gasping or a seasoned runner looking to optimize your oxygen intake, we've got you covered with practical techniques that actually work.

How to Breathe While Running

Learning how to breathe efficiently while running is a crucial skill that can significantly enhance your performance and enjoyment of the sport. For many runners, both new and experienced, finding the right breathing rhythm can be challenging, but with practice and understanding, it becomes an integral part of a successful running routine.

Rhythmic Breathing

Developing a rhythmic breathing pattern that synchronizes with your running stride helps maintain a consistent pace and prevents side stitches. This synchronization ensures that your body is efficiently using oxygen and expelling carbon dioxide.

Start by identifying a comfortable breathing pattern, such as inhaling for three steps and exhaling for two, and adjust as needed based on your pace and intensity.

Diaphragmatic Breathing

Diaphragmatic, or belly breathing, allows for deeper, more efficient breaths. By engaging the diaphragm, you increase your oxygen intake and enhance your endurance.

Incorporate diaphragmatic breathing exercises into your daily routine to strengthen this muscle and make belly breathing more natural while running.

Nasal and Mouth Breathing

There's a debate in the running community about whether nasal or mouth breathing is more effective. Nasal breathing can warm and filter the air but may not be sufficient for high-intensity runs. Mouth breathing allows for more significant oxygen intake, especially during strenuous activity.

Many runners find a combination of both methods works best. Practice breathing in through the nose and out through the mouth, especially during less intense runs, and switch to mouth breathing during higher intensities.

Adapting Breathing to Running Conditions

Your breathing should adapt to the intensity of your run. For easy jogs, a relaxed and deep breathing pattern is suitable, while faster paces may require quicker, more shallow breaths.

Pay attention to how your body responds to different breathing techniques and adapt accordingly. If you're feeling winded or experiencing side stitches, it might be time to adjust your breathing pattern.

Control Your Breathing When Running

Controlling your breathing is a challenge for most runners. Prior to hitting the trails, beginner runners should audit their breathing rhythm to see if they have the lung capacity to complete the run.

To do this, they can perform a variety of breathing exercises that will help them assess their breathing rhythm and ensure they have the proper breathing while running technique nailed down.

Why Is Breathing While Running So Challenging At First?

Stop what you’re doing. What sort of position is your body in right now? Are you seated or standing? Slouched over or slumped back on the couch? Well, believe it or not, the way in which you breathe is affected by the positions you spend most of your day in.

Slouching over can cause our breathing to get shallow. Instead of performing diaphragmatic breathing for deeper, more valuable breaths, everything stays up in our chest, creating little to no value for our overall aerobic capacity.

When it comes time to run, you’ve programmed yourself to take short shallow breaths. This can make you feel like you’re gasping for air even on the simplest jog or warm up run. That’s why preparing yourself for proper breathing while running takes place way before your run begins.

Breathing for runners comes down to regularly expanding your lung capacity by training at mid-high heart rate zones regularly and thus, constantly improving the body’s ability to utilize oxygen and release carbon dioxide more efficiently.

Thankfully, we’ve outlined a few breathing exercises below that you can try to improve your breathing rhythm. There’s no need to scan social media or search on Google for these running tips. Our strategies are great for new runners at all fitness levels trying to learn how to breathe properly while running.

Let’s take a look at a few ways new runners can improve their breathing mechanics.

Best Breathing Techniques and Exercises for Running

You’re not stuck with the way you’re feeling right now. With a little practice, you can learn how to improve your breathing while running and start getting the oxygen you need to push the pace.

Below, we’ll walk you through our favorite breathing exercises for running—and we’ll show you the best breathing technique to optimize how much air you’re getting.

Breathing Exercise #1: Deep Belly Breathing

Figure out how you breathe with a breathing audit. Since breathing is an involuntary action, you might not really know how you breathe unless you stop and think about it. To figure this out, perform a deep belly breathing exercise.

Deep belly breathing is a simple three step process to assess your current breathing technique. All you need to do is lie down on your back, put one hand on your chest and the other on your belly and take a few breaths. Take note where most of your breaths are happening—either in your chest or your belly.

To activate your diaphragm, perform this deep breathing drill. Start with a large inhale through your nose that fills your chest, mid-chest and then belly. Reverse the cycle when you exhale through your mouth—not your nose. Repeat these deep long breaths (hands still on belly and chest) for 10 repetitions.

This puts the diaphragm in motion with rhythmic breathing that fills your entire lung cavity with the maximum oxygen possible.

Breathing Exercise #2: Nose Breathing

Now, it’s time to use what you’ve just learned and implement it on your next run. Before you go out for that next run, spend a few moments practicing breathing only through your nose. You can do this by closing your mouth and taking 8-10 breaths using just your nose.

You’ll notice the belly breathing (instead of the shallow chest breathing) kicks in right away.

To more fully rely on nose breathing, try breathing only through your nose for the first and last five minutes of one of your easy runs. If you’re not used to breathing this way (especially during exercise), there’s a good chance that the nose breathing will make you feel like you can’t get enough air. This is totally normal.

To help calm you down, adjust your pace and effort level to accommodate the nose breathing. Slow down and take control. If you feel that you’ve mastered it, though, you can make the breathing exercise more challenging.

As you get more comfortable, increase to 7-10 mins at the beginning and 7-10 mins at the end. Once that feels doable, try running the first 30-40 mins of your run using just your nose to breathe. You can also speed up the nose breathing. Try running 1 mile at a faster pace, breathing only through your nose.

Breathing Exercise #3: Match Your Breathing and Cadence

The last piece of this puzzle is simply matching your new breathing to your running. The bottom line is that runners should do what every running coach has ever told them: inhale and exhale with each foot strike. This can result in efficient breathing that is in rhythm with your step.

To achieve this, start running in place at a moderate pace. Next, count how many steps it takes to inhale and exhale. There’s no right number here; it’s important to just make a note for yourself.

Consider this your breathing baseline. From here, start playing with changing the number of your breaths on command.

For example, if you were inhaling for four steps and exhaling for four steps, try inhaling for four steps and exhaling for six steps. Play with this for a few minutes in place.

Consider this a new “gear shift system” for your running. Depending on the speed and intensity of your run, race, or marathon, you should be able to match your breathing to your movement.

You’ll notice that at a quicker pace, the number of steps per inhale/exhale may decrease. During an easy run or a slower long run, it may increase.

There is no right number of steps per inhale or exhale. There is only the right amount for you.

This drill is for you to figure out what you need at various speeds and intensities. With this training, you’ll be able to shift into a familiar breathing mode to complete a high-intensity run in a methodical, rhythmic way.

Tips and Best Practices to Master Breathing While Running

Effective breathing techniques not only improve your performance but also increase your comfort and endurance during runs. Whether you're a seasoned marathoner or a beginner, these insights are designed to assist you in developing a breathing rhythm that complements your running style.

1. Establish a Breathing Rhythm: Start by establishing a consistent breathing rhythm that matches your stride. Experiment with different patterns, such as a 2:2 (inhale for two steps, exhale for two steps) or a 3:2 ratio, to find what works best for you.
2. Practice Diaphragmatic Breathing: Focus on diaphragmatic (belly) breathing to maximize oxygen intake. Practice this technique during rest and incorporate it into your runs for deeper, more efficient breaths.
3. Gradual Transition to Nose Breathing: Begin with nasal breathing during low-intensity runs and gradually incorporate it into more strenuous runs. Nasal breathing can help regulate breaths and increase CO2 tolerance.
4. Stay Relaxed: Keep your body, especially your jaw and shoulders, relaxed. Tension can restrict breathing, so focus on maintaining a relaxed posture.
5. Adjust Breathing with Intensity: Be prepared to adjust your breathing pattern based on your running intensity. Quick, shallow breaths might be necessary for high-intensity intervals, while longer, deeper breaths are more suited for easy runs.
6. Focus on Form and Posture: Maintain an upright posture with a slight forward lean to facilitate better lung expansion and efficient breathing.
7. Use Breathing as a Pace Regulator: Use your breathing rhythm as a guide to set your running pace. If you're struggling to maintain a steady breath, it might be a sign to adjust your speed.
8. Build Lung Capacity: Incorporate exercises like swimming or activities that challenge your respiratory system into your cross-training to build lung capacity and endurance.

Practice Proper Running Breathing

Taking time to assess and adjust your breathing is an essential part of training. By doing so, you can increase your oxygen intake and decrease your chances of side stitches or side cramps while maintaining your pace for the duration of your run.

Learning how to breathe while running is just the first step—now, it’s time to get out, practice, and adopt these fundamentals.

No matter your skill level, there is always room for improvement in breathing while running. Whether you are preparing for a half marathon, 5K or any type of cardio, try incorporating at least one of these running breathing techniques into your running training each week. By doing so, you’ll be prepared once the gun goes off and you take your first breath.

Incorporate Tips for Running Breathing into Training

Want to take these tips for running breathing into your normal training routine? We’ve got just the thing.

Follow along with our guided running workouts on The Run Experience mobile app. Download it here. You can try it out for free with a trial plan or just experiment with the free workouts we have available.

Our guided workouts will remind you about proper breathing technique while running, queuing you in to the tips, exercises, and techniques we shared in this article.

Put this into practice, and you’ll learn how to breathe while running like a pro in no time.

Remember that feeling when someone tells you that you "can't" do something? Now multiply that by about a thousand — that's what many runners with asthma hear when they share their running dreams. But here's a mic-drop moment for you: in the 2012 London Olympics, nearly 700 athletes competed with asthma. (Yeah, we'll let that sink in for a second.)

At The Run Experience, we work with runners of all abilities, including plenty who crush their goals while managing asthma. Sure, running with asthma adds an extra layer of complexity to your training. But it's like having a quirky car — once you know how it runs best, you can still take it anywhere you want to go.

Think of asthma not as a wall, but as a hurdle. And just like any hurdle in running, there's a technique to getting over it. Whether you're dealing with exercise-induced asthma or year-round symptoms, we've got practical strategies to help you breathe easier and run stronger.

Ready to transform your running journey from "I can't because of asthma" to "Watch me go?" Let's break down exactly how to make that happen — no sugar-coating, just real solutions that actually work.

Tips for Running With Asthma

1. Talk to Your Doctor and Make An Action Plan

Can you run with asthma? You bet, but you should talk with your healthcare provider first. Talking to your doctor should be your first step in running with asthma. First of all, you want to make sure it’s asthma you’re dealing with.

It might be vocal-cord dysfunction, or you may just need to work on your endurance and breathing technique while running.

If and when you’ve determined that it’s asthma, you and your doctor can make an action plan together.

An asthma action plan will cover what medicines to take and what asthma triggers might affect you.

In addition, your particular action plan will cover what early symptoms of a spasm look like and what to do if they occur.

And while we hope it doesn’t come to this point, the treatment plan will also cover indications of full flare-ups, how to manage those, and when to seek emergency medical care. Your doctor might give you a daily inhaler to improve quality of life and help you with chest tightness or when things get out of control.

But just understanding the different levels of severity in your asthma attacks is a helpful tool in being able to treat the flare-ups yourself without the help of a professional.

Stick to Your Plan

Remember: the plan only works if you stick to it. If you need to take regular medication, take it with no exceptions.

If you sense a flare-up, don’t ignore it. Follow the steps your doctor has given you to treat it. As most asthmatic runners know – the symptoms do not go away magically.

Adhering to your plan is the first step to successfully running with asthma.

Your action plan is your base. Now, let’s take a look at what your runs might look like on top of that.

2. Incorporate A Dynamic Warm-Up

Warming up before your run is critically important for running with asthma.

It is a common misconception that neglecting to warm up before your run will somehow save your lung capacity, so that it can be used during the run itself.

Quite the opposite. Studies have actually shown that the best way to manage your asthma while running is to incorporate a higher intensity dynamic warm up.

Why does this physical activity work? It turns out that asthma attacks produce a “refractory period.” During this period, your airways are immune from further attacks.

So, while it may seem counterintuitive, you want to warm up just hard enough to trigger a small spasm before distance running.

This way, you can send those airways into the refractory period, which will quell your symptoms for a bit once you really get going on your run.

And don’t worry – a dynamic warm-up will not subtract energy from your run.

In fact, a dynamic warm-up allows you to maintain proper run form from the beginning, which will preserve energy in the long term.

This means that static stretching isn’t going to cut it. For some runners, this may require a total shift in your warm-up mentality.

The good news is that this change would probably be necessary even without asthma.

A dynamic warm-up is one of the most effective ways to prevent running injuries and to get the most out of your runs.

As a good place to start, consider the 7-minute warm-up in the video below, which is also written at the end of this article.

3. Run Indoors When You Can

Running indoors is kinder to your asthma than running outside. This holds especially true when the pollen count is high, and it’s even true for dry air, cold air, and cold weather.

If you can swing it, try to work some indoor workouts into your running training plan. And this doesn’t just have to mean running on the treadmill.

Check to see if there is an indoor track near you. Tracks are a great place to practice speed workouts, mile repeats, or any other distance-specific running workout.

Treadmills are another great tool for running with asthma. And your workouts don’t even have to be long. Treadmills are an efficient way to practice speed work and hill running.

For some ideas to get started, try this treadmill workout for beginners.

Working even just one or two indoor sessions into your training schedule will help keep your asthma symptoms at bay.

If running indoors isn’t in the cards for you, consider wearing a pollen mask while you run outdoors. These small things will help you learn how to breathe better with asthma, especially when you’re just getting started with a running plan.

4. Learn How to Breathe

Is running good for asthma? Well, not necessarily. While you can increase your lung capacity for running with asthma, it doesn’t make your asthma go away.

Asthma or not: understanding how to breathe properly while running is crucial. And we don’t want our asthma fixes to be for nothing because we’re not breathing properly when we run.

It’s easy to forget that breathing is a technique that requires practice.

Aim to make your breathing a deliberate decision while running.

The more aware you are of your breathing technique and your breathing habits, the quicker you’ll be able to identify an asthma flare-up.

And breathing without a technique while you’re running may exacerbate your asthma symptoms.

Like anything, practice will form a habit here. Learn how to breathe properly, pay attention to it consistently when you run, and eventually it will become a habit. You won’t need to think about it anymore.

To learn, try some breathing exercises to get a better sense of your running breath. In-place breathing drills are a great place to start.

From there, you can incorporate the ideas from the drills into your runs having practiced them a bit.

Conclusion: running with asthma is totally possible. Asthma is a set-back that can be overcome with proper treatment and attention.

And asthma just underscores the importance of proper run form and breathing technique. Talk to your doctor, and always warm-up in an active, get-the-blood-pumping sort of way.

Be smart about where and when you run, and be a student of your running breath.

And who knows? Soon, you too may be off to The Olympics!

To get you started, here’s that warm-up:

Warm-Up for Running With Asthma

We’ll work from top to bottom here.

Arm Circles and Arm Swings

First, take some small arm circles with your arms out to the side, palms facing forward.

Circling your arms backwards, gradually start to make the circle bigger. Keep your core engaged the whole time.

Take about 20 circles backward, and then switch direction and repeat going forward.

Next, hinge over at your hips and start to swing your arms across your body and then out wide. Take about 15-20 swings here. Alternate which arm crosses on top each time.

Leg Swings

Moving down to the legs, we’re now going to take some leg swings. Standing on one leg, start taking small leg swings with the other leg.

Keep both feet facing forward the entire time. You’ll be taking roughly 20 swings on each leg, each kick to the front counting as one

Again, the core stays engaged, and your arms can swing opposite your leg to increase stability.

If you need added stability, feel free to hold onto something on your standing side.

After the last kick, swing your leg back and down into a runner’s lunge. From there, make circles with your hips, 10 in each direction.

Dynamic Pigeon Stretch

From there, move into a dynamic pigeon stretch. All this means is that you’ll drop your front knee out to the side, and then bring it back into lunge position. Take 10 of these, and repeat the leg swings and the lunge exercises on the other side.

Bootstrappers

Moving on to the hamstrings, take a deep squat to start this exercise. Keeping your hands on your feet or your calves, hinge over at the hips and start to straighten your legs as much as possible.

Your feet can be as wide as you need them to be here. Take this exercise 10 times to open up the hamstrings.

Burpees

Now that we’ve got our muscles moving, let’s get the blood flowing with some burpees. Take 10 burpees to get your body moving and spike your heart rate.

Jump up in the air, squat down and jump or step your feet out to a plank, take one push up, jump your feet back in, and stand up. That’s one rep.

Air Squats and Squat Walks

Next, simply take 10 air squats.

Lastly, we’ll take some squat walks. To do these, get down in a squat with your toes facing forward.

Staying low, take two steps forward, two back, two to the right, and two to the left. Repeat all of that 3 times, staying low the whole time if you can.

And there you go, you’re ready to run after that dynamic warm-up!

Does Running Help Asthma?

Running helps improve your aerobic system and the power and efficiency of your lungs. When you’re training correctly (and not overtraining), your training will help improve asthma.

However, it might not feel like that in the short-term—especially if you push yourself too hard, too fast, too soon. Give your body time to adapt, and recognize that you have a condition you need to overcome.

That doesn’t mean you should stop running because you have asthma—not at all. It just means you need to be more intentional and understanding with your training and symptoms of asthma.

Learn How to Run With Asthma

Remember when we mentioned those 700 Olympic athletes with asthma? They didn't get there by accident. They got there with smart training, proper management, and the right support system — exactly what you're building right now.

Here's your action plan to get started:

• Talk to your doc - Get that medical green light and create your asthma management plan
• Start small - Begin with our breathing exercises and dynamic warm-ups
• Build gradually - Use our TRE app to follow progressive training plans designed for all levels
• Stay consistent - Small, regular efforts beat sporadic big pushes every time
• Keep learning - Join our community of runners who are navigating similar challenges

Remember: having asthma doesn't make you less of a runner — it just makes you a more strategic one. Every breath might need a bit more planning, but every mile is just as sweet (maybe even sweeter, because you know what it took to get there).

Download our TRE app today and get:

• Guided breathing exercises specifically for runners with asthma
• Smart training plans that build endurance safely
• Expert coaching on proper warm-up techniques
• A supportive community that gets your journey

Don't let asthma write your running story — you get to do that. Download the TRE app now on iOS or Android and join thousands of runners who are redefining what's possible, one breath at a time.

Let's be honest — how often do you actually warm up your shoulders before a run? If you're like most runners, your pre-run routine probably involves a quick leg stretch (maybe), followed by immediately hitting the pavement. After all, running's all about legs, right?

While your legs might be doing the heavy lifting, your shoulders are like the silent partners in your running business. They're quietly keeping you balanced, helping you maintain proper form, and powering that all-important arm swing. But because they're not screaming for attention like your quads or calves, they often get ignored.

At The Run Experience, we see it all the time: runners hunched over desks all day, then expecting their upper body to magically cooperate during their evening run. (Spoiler alert: your shoulders remember every single minute you spent slouching over that keyboard.)

Think of your shoulders like the steering wheel of your running form. Sure, your legs are the engine, but try driving smoothly without proper steering! The good news? A proper shoulder warm-up takes less time than brewing your morning coffee, and it can make the difference between running like a well-oiled machine and feeling like the Tin Man before his oil can.

Let's break down exactly how to show your shoulders some love — and why it matters more than you think.

Proper Shoulder Warmup Is Mission-Critical

One of my favorite things about running is that it’s easy to get out the door without having to put on a lot of equipment or even having to drive anywhere. Simply put on your clothes, lace up your shoes, and get out the door, right?

However, if you want to enjoy running and reap the benefits of the sport long-term, you have to do the simple things to take care of your body and stay injury-free.

That means taking five to ten minutes before and after your runs to stretch and build muscles that fuel every run. Having a warm-up routine can help keep you pain-free, and strong!

After all, your legs can’t do it alone. Focus on having a strong core infusing your training runs with upper-body workouts that keep you going strong on a regular basis.

In addition to your leg maintenance, here’s what you’ll need to focus on before and after your runs:

• Shoulder warmup and mobility
• Upper body warmup
• Rotator cuff warmup
• Core warmup

How to Warm-Up Shoulders

I’m going to share my best shoulder mobility exercise and explain why it’s so helpful. You may a stiff upper back resulting in shoulder pain, but it certainly doesn’t have to that way.

So, take a couple of minutes to warm up your shoulders with 5 of my favorite PVC pipe exercises which can also be done with a broomstick at home.

Why is this important? Your day-to-day lifestyle forces you to round forward over the steering wheel, phone, keyboard, and computer screen.

Your upper back (thoracic spine) and shoulders lose the all-important range of motion and fluidity of movement required to run upright, to rotate smoothly, not to mention to safely and effectively load, lift, hang, swing, and carry.

In this video done for Reebok, I share with you my 5 FAVORITE shoulder exercises that I use daily to improve shoulder range of motion, posture, arm swing, increase blood flow, AND ultimately run technique.

Achy, stiff, cranky shoulder blades? Adding these best exercises into your running program or your daily routine will make a huge difference in getting them back to health!

We hope you enjoy them!

#1 Shoulder Pass

20 regular shoulder passes

#2 Reverse-Hand Shoulder Pass

20 reverse-hand shoulder passes

#3 Around the World

10 “around the worlds” each side

#4 External Rotation Holds

10 x 2-3″ holds external rotation

#5 Shoulder Rolls

Don’t have a broom (who doesn’t have a broom?)? Do shoulder rolls instead. Front and back—20 reps each.

Rotator Cuff Warm-Up

It's important to warm-up all of your shoulder muscles, but you might have a troublesome rotator cuff that deserves extra attention. Have no fear—we have just the thing. Here's how to warmup your rotator cuff before a run:

Arm Circles

Extend your arms out to the sides so they are parallel to the ground. Start by making small forward circles, gradually increasing the size of the circles. After 15-20 seconds, reverse the direction and do backward circles. This warms up the shoulder muscles and increases blood flow.

Cross-Body Arm Stretch

Bring your right arm across your body at shoulder height. Use your left hand to gently press it closer to your chest. Hold for 15-20 seconds and switch arms. This stretches the posterior part of the shoulder.

Shoulder Shrugs

Simply shrug your shoulders upwards towards your ears and then relax them down in a smooth motion. Repeat for 10-15 repetitions. This targets the trapezius muscles and helps in relaxing the upper back and neck.

Internal and External Rotations

Stand with your right elbow at a 90-degree angle, and your arm against your side. Hold a light resistance band or even a towel with both hands. Keep your right elbow pinned to your side, rotate your forearm towards your body (internal rotation) and then away from your body (external rotation). Repeat 10-15 times and then switch arms. This directly targets the small muscles of the rotator cuff.

Wall Push-ups

Stand arms-length away from a wall. Place your palms on the wall at shoulder height. Lower your body towards the wall by bending your elbows, then push yourself back to the starting position. Do 10-15 repetitions. This engages the chest, front of the shoulders, and the core.

Doorway Stretch

Stand in an open doorway. Place your hands on the door frame at about shoulder height, with elbows bent. Lean forward slightly until you feel a stretch in the front of your shoulders and chest. Hold for 20-30 seconds. This stretches the front of the shoulder and the pectoral muscles.

Scapular Retractions

Stand or sit with a straight spine. Pinch your shoulder blades together as if you're trying to hold a pencil between them. Hold for a few seconds, then relax. Repeat 10-15 times. This activates the muscles between the shoulder blades and helps in maintaining an upright posture during the run.

Remember, the purpose of this warm-up is to get blood flowing to the area, increase joint mobility, and prepare the body for the dynamic movement of running. Even though the primary focus for runners is the lower body, ensuring the upper body is warmed up can lead to a more comfortable and efficient run.

Make Your Shoulders a Priority

Try using these shoulder warmup exercises before your next workout for strong, healthy shoulder muscles. Plus, don’t forget to check out our new mobile app for running tips, videos, injury prevention guidelines, and more! Take a look at our training programs and decide which one is best for helping you reach your fitness goals today!

Running on a treadmill might not be the most fun way to train, but treadmill running has its place in any athlete’s arsenal. However, getting the most from your treadmill running requires more than just stepping on the machine and getting started—it takes a bit more understanding of the proper running technique, mechanics, and tips.

If you live in a flat area, a treadmill can help you train with incline for mountain races. And if you live in the mountains, it can give your legs a break from the up and down and help you with a more aerobic workout.

However, learning how to run properly on the treadmill isn’t a given. While a treadmill helps you mimic outside running, it’s not quite the same. Treadmill running has a bit of nuance, but it’s not too difficult to get the hang of it.

This article will walk you through treadmill running tips and the best ways to run on a treadmill to maintain your form and enhance your training.

Why Treadmill Running Rocks (Even If It's Not Always Fun)

Let's face it — treadmill running isn't always the most exciting way to train. The scenery doesn't change, there's no fresh breeze on your face, and you might feel a bit like a hamster on a wheel. But here's the thing: it's got some serious perks that'll take your running game to the next level. Let's break it down:

Weather-proof workouts: No more excuses

We've all been there — you wake up pumped for your run, only to find it's pouring outside. With a treadmill, you can kiss those weather-related excuses goodbye. Rain, snow, scorching heat, or polar vortex? No problem. Your treadmill's got your back, 24/7. Plus, you can control the temperature and humidity, so you're always running in ideal conditions. Talk about a win!

Hill training for flatlanders: Elevate your game

Live in pancake-ville? No problem — you can still crush those inclines. Treadmills let you simulate hill training even if your local landscape is flatter than a pancake. Start with a gentle 1-2% incline and work your way up to those quad-burning 5-8% grades. Your legs (and your race times) will thank you when you tackle real hills in your next event.

Recovery runs for mountain goats: Give those legs a break

For our trail-running mountain goats out there, treadmills offer a chance to give those legs a much-needed break. Constant ups and downs can take a toll on your joints and muscles. Treadmill running allows you to maintain your fitness with some gentler, flatter runs. It's all about balance, folks!

Form focus: Dial in your technique

With no cars to dodge, roots to hop over, or running buddies to chat with, treadmill running gives you a distraction-free environment to really focus on your form. Use the steady pace to practice your arm swing, check your foot strike, and perfect your posture. Pro tip: many gyms have mirrors near the treadmills — use them to your advantage!

Pace precision: Nail your training targets

Ever struggle to maintain a consistent pace during outdoor runs? Treadmills take the guesswork out of pacing. Whether you're aiming for a steady state run or interval training, you can set your exact speed and stick to it. It's like having a pacer right there with you for every workout.

Safe night running: No headlamp required

For those of us juggling busy schedules, sometimes the only time to run is after dark. Treadmills offer a safe alternative to navigating poorly lit streets or trails. You can crush your miles without worrying about tripping hazards or traffic — and you can leave that headlamp at home.

Entertainment options: Make the miles fly by

Many modern treadmills come equipped with entertainment systems or are positioned near TVs. This means you can catch up on your favorite shows, watch a movie, or even take a virtual run through scenic locations while you log your miles. Who says treadmill running has to be boring?

Treadmill 101: Getting Started

Alright, runners — before you hop on that treadmill and start crushing miles, let's cover the basics. Whether you're a total newbie or just need a refresher, these tips will help you get the most out of your treadmill sessions while staying safe and comfortable.

1. Start slow: Walk before you run

We mean it — begin at a walking pace and gradually work your way up. Here's why:

• Adjust to the movement: Treadmills have a different feel than running outdoors. Give yourself time to get used to the moving belt.
• Warm up your muscles: Starting slow allows your body to ease into the workout, reducing the risk of injury.
• Find your balance: Use this time to get comfortable with your positioning on the treadmill.

Pro tip: Start with a 5-minute walk at 2-3 mph, then slowly increase your speed by 0.5 mph every minute until you reach your desired pace.

2. Know your controls: Master your machine

Speed (mph or km/h) and incline (%) are your new best friends. Here's what you need to know:

• Speed: Most treadmills display speed in miles per hour (mph) or kilometers per hour (km/h). A brisk walk is usually around 3-4 mph, while a jog might be 5-6 mph.
• Incline: This is shown as a percentage. 1% mimics outdoor running conditions, while anything above 5% simulates a decent hill.
• Quick adjust buttons: Many treadmills have preset speeds and inclines. Familiarize yourself with these for easy adjustments during your workout.

Pro tip: Don't be afraid to adjust your speed or incline mid-run. It's all about finding what works for you.

3. Safety first: Your emergency plan

The emergency stop feature is there for a reason — usually, it's a magnetic clip attached to the console. Here's how to use it:

• Clip it on: Attach the clip to your shirt before starting your run.
• Know how it works: If you stumble or fall, the clip will detach, immediately stopping the treadmill.
• Test it out: Give it a gentle tug to see how quickly it stops the belt.

Pro tip: Never step off a moving treadmill — always slow it down to a stop first.

4. Warm up: Prime your engine

Don't skip this step — your body will thank you later. A proper warm-up:

• Increases blood flow to your muscles
• Raises your heart rate gradually
• Prepares your joints for the impact of running

Here's a simple 5-minute warm-up routine:

1. Walk at a comfortable pace for 2 minutes
2. Perform 30 seconds each of:

• High knees
• Butt kicks
• Side shuffles (15 seconds each side)

1. Jog slowly for the final minute

Pro tip: Use this warm-up time to mentally prepare for your workout and set your intention for the run.

5. Mind your posture: Stand tall and strong

Proper form is crucial for an effective and safe treadmill run:

• Keep your head up: Look forward, not down at your feet.
• Relax your shoulders: No ear-touching allowed!
• Engage your core: Think about pulling your belly button towards your spine.
• Land mid-foot: Avoid heel striking or running on your toes.

Pro tip: Do a posture check every few minutes. It's easy to slump as you get tired.

6. Hydrate: Water is your friend

Don't forget to bring a water bottle:

• Sip regularly: Even if you don't feel thirsty, take small sips throughout your run.
• Use the cup holders: Most treadmills have them — no excuses for dehydration!

Pro tip: If you're planning a long run, consider bringing an electrolyte drink to replenish what you lose through sweat.

How to Run on a Treadmill

Treadmills are a great way to hone in on your running form and correct any mistakes or tendencies that you have. Unlike on a road or trail run, you are not distracted by cars, obstacles, or other runners on a treadmill.

There is nothing in your way, so you can totally focus on perfecting good running form. And running with proper running form is crucial in minimizing your risk of injury.

Treadmill Running Tip #1: Toes Straight Ahead

To begin, take note of which direction your toes are facing as your foot strikes the ground. You want to be sure that your toes face straight ahead. While your natural tendency may be to turn the feet out or in slightly, doing either of these can strain your knees.

Use the treadmill to train your body to run with your toes straight ahead. If this is a challenge for you, cut back your speed and incline and just run at a slow to moderate speed while you get your feet in line.

Treadmill Running Tip #2: Run Tall

Running with good posture is going to help put together various pieces of proper running form. For example, in order to run tall, you need to engage your glutes as you run.

This is going to keep your pelvis upright and your hip bones facing forward. As we get tired, it’s common for runners to let their hips drop back and to disengage the glutes.

Notice this tendency and correct it; think about engaging your glutes and running tall especially when you feel totally gassed.

This is going to be even more important when you are running with incline. Our bodies’ natural tendency to get up a hill is often to lean forward and rock our hips back. Be sure you are staying tall even as you ascend.

Going along with that, be sure your upper body, your head, and chest, are upright as well. Again, a great way to focus on these form tips is to incorporate a jog into your warm-up, and simply take a look at your run form.

The challenge, of course, will be maintaining that good form when you get tired. But developing a solid grasp of good form at a slow speed will go a long way.

You can build muscle memory around good habits, which will (hopefully) help you out a bit when fatigue kicks in.

Treadmill Running Tip #3: Focus on Your Arm Swing

You want to have a relaxed arm swing that still gives you some power. To do this, don’t let your arms cross the midline of your body. You will generate more power for your run with a linear, front-to-back arm swing, and you will be less prone to injuries that way.

Crossing your arms over your midline as they swing can cause lower back and abdominal issues, as that twisting motion repeated over a long time is strenuous on the muscle groups in your torso. And this version requires more energy.

Instead, just keep your arm swing relaxed and linear and allow that swing to generate power. To dive deeper into running form, check out this article on head-to-toe running form.

Treadmill Workouts to Spice Things Up

Ready to kick your treadmill game up a notch? We hear you! Treadmill running doesn't have to be a monotonous slog. With these creative workouts, you'll crush your fitness goals and maybe — just maybe — start looking forward to your treadmill sessions.

1. Hill Intervals: Conquer Those Climbs

Who says you need mountains to train for hills? This workout will have your quads burning and your endurance soaring.

The Workout:

• 5-minute warm-up at an easy pace
• Repeat 6-8 times:
•  2 minutes at 4-6% incline at a challenging pace
•  2 minutes at 0-1% incline at an easy recovery pace
• 5-minute cool-down at an easy pace

Pro Tip: Start with a lower incline and fewer repeats if you're new to hill training. Gradually increase the incline and number of repeats as you get stronger.

2. Speed Play: Channel Your Inner Cheetah

Also known as "fartlek" training (yes, it's a real term!), this workout keeps things interesting by alternating between different speeds.

The Workout:

• 5-minute warm-up at an easy pace
• Repeat 8-10 times:
•  1 minute at 5K race pace
•  2 minutes at an easy recovery pace
• 5-minute cool-down at an easy pace

Pro Tip: Don't have a 5K race pace? No problem! Just aim for a pace that feels "comfortably hard" — you should be able to speak in short phrases, but not hold a full conversation.

3. Endurance Builder: Go the Distance

Sometimes, you just need to log those miles. This workout helps you gradually increase your distance over time.

The Workout:

• Start with a distance you can comfortably run
• Each week, increase your distance by 10%
• Keep your pace easy — you should be able to hold a conversation

Pro Tip: Break up longer runs by "changing the scenery." Try watching a TV show or listening to a podcast to keep your mind engaged.

4. Pyramid Intervals: Climb the Mountain

This workout gradually increases in intensity before coming back down, giving you a great mix of speeds and recovery.

The Workout:

• 5-minute warm-up at an easy pace
• 1 minute at 5K pace
• 1 minute easy recovery
• 2 minutes at 5K pace
• 1 minute easy recovery
• 3 minutes at 5K pace
• 1 minute easy recovery
• 2 minutes at 5K pace
• 1 minute easy recovery
• 1 minute at 5K pace
• 5-minute cool-down at an easy pace

Pro Tip: Focus on maintaining good form as you increase speed. If you find yourself struggling, it's okay to adjust the pace or duration of the intervals.

5. Commercial Break Challenge: For the Multitaskers

Who says you can't combine TV time with treadmill time? This workout is perfect for those binge-watching sessions.

The Workout:

• Run at a comfortable pace during the show
• During each commercial break:
•  Increase your speed to a sprint or add incline
•  Return to your comfortable pace when the show resumes

Pro Tip: Streaming with no commercials? Create your own "breaks" by sprinting for 30 seconds every 5 minutes.

6. Virtual Race: Bring the Outside In

Many treadmills now offer virtual courses. If yours doesn't, you can still create the experience.

The Workout:

• Choose a race course (real or imagined)
• Map out the elevation changes
• Adjust your treadmill's incline to match the course profile
• "Race" the distance, imagining the scenery and crowds

Pro Tip: Make it social. Coordinate with friends to "race" the same course on your own treadmills and compare notes afterward.

Frequently Asked Questions (FAQs)

How to start running on the treadmill?

Start slow. A treadmill has a different, bouncy-like surface, and it’s also a moving conveyor belt—that’s very different than the hard-packed, unmoving ground you’re used to running on.

Give yourself time to adapt. Just because you can run 15 miles outside doesn’t mean you should hop on the treadmill for the first time and crank out the same mileage.

How fast to run on the treadmill?

You can run as fast as you like, just keep in mind that stopping on a treadmill is a bit different than stopping outside. When you want to stop on the treadmill, you’ll need to either jump off the belt onto the sides, pull the emergency button, or gradually slow your speed—all of which have their pros and cons.

How long to run on the treadmill?

There’s no set distance or time to run on the treadmill—you’ll just have to add it to your training plan accordingly. If you’re just starting out, begin with slow, low-mileage treadmill runs. Then, over time, you can gradually amp up your distance and time.

Developing a Treadmill Training Plan

The best way to achieve your running form goals is to practice consistently. For both new runners and experienced runners, developing a training plan for your treadmill runs will help you stay consistent.

A plan allows you to show up to your workout with purpose, and it ensures you’re not repeating the same workout on autopilot every time you use the treadmill.

Whether you find a training plan online or you develop your own, be sure it has a mix of speed and incline. Work in some sprinting days, some incline days, and some distance days.

Having a plan before you get to the gym will leave you with less stress surrounding your workouts.

If you’re looking to up your distance on the treadmill, check out this video:

Be sure your plan incorporates a proper warm-up and cool down always, and has mobility worked into it.

Getting on that foam roller even just for a few minutes every day will greatly decrease soreness, tightness in your hamstrings, and lower back pain.

If it appeals to you, consider looking into a running coach to help tailor your plan to your goals and hold you accountable for your training and mobility.

To get you started, try this treadmill workout! It’s great for beginners, but can also easily be made more difficult by simply adjusting speed and incline within this framework.

Rain or shine, consider jumping on the treadmill for your next training session. Treadmill running might seem dull and monotonous, but it can be a wonderful training tool to add to your repertoire. Perfect your running form on flats and hills so that you can take that technique out on the road for your next race!

Make the Treadmill Your Secret Weapon

The treadmill might never be your favorite way to run. (If it is, more power to you!) But it can be one of your most powerful training tools, especially when you know how to use it right.

Remember:

• Form first - Use that predictable surface to dial in your technique
• Mix it up - Try our workout varieties to keep things interesting
• Stay consistent - Even 20 minutes of focused treadmill work can make a difference
• Think progress - Each session is building your running foundation, rain or shine

At The Run Experience, we've helped thousands of runners transform their "dreadmill" sessions into productive training time. From total beginners to seasoned marathoners, the treadmill can be your best friend for building speed, strength, and stamina — if you let it.

Download our TRE app and get:

• Guided treadmill workouts - From beginner-friendly to challenging intervals
• Form-focused tutorials - Learn proper technique for any speed or incline
• Progressive training plans - Build your fitness strategically
• Expert coaching tips - Make every minute on the 'mill count
• Community support - Connect with runners who are crushing their indoor training

Don't let weather, time constraints, or boredom hold you back. Transform your treadmill training today — your outdoor running will thank you tomorrow.

Download the TRE app now on iOS or Android and turn that treadmill into your secret weapon.

Running or weightlifting? Why not both? We believe that combining strength training with your running regimen isn't just beneficial – it's essential.

This approach might raise some eyebrows in the running community, where the debate over the role of weightlifting in a runner's routine is often lively and divided. Yet, we stand firm in our conviction that integrating weightlifting isn't just about building muscle—it's a strategic move to enhance your running performance and safeguard your body against injury.

Why merge these two seemingly different worlds of fitness? It's simple.

Runners equipped with stronger, more resilient bodies don't just run—they excel. They enjoy better form, higher power output, and a lower risk of injury. This synergy between running and weightlifting is not just theoretical. It's a practice backed by science and proven by experience.

In this comprehensive guide, we'll navigate through the most pressing questions and provide practical advice on how runners can effectively incorporate weightlifting into their training.

Whether you're a seasoned marathoner or a casual jogger, understanding the symbiotic relationship between running and weightlifting could be the key to unlocking your full potential. So, let's dive in and explore how this combination can elevate your running experience to new heights.

Why Incorporate Strength Training?

To begin, strong, stable, coordinated athletic bodies do not break down as much. They produce more power output, and they are more resilient in their training. In general, runners who lift weights have better running form and are less prone to injury, because their bodies are stronger.

This is largely because strength training improves your run form. Also, putting more muscle on your bones can help lessen the impact of your running and give your bones a break. If you are someone who suffers from stress fractures, weight training will definitely help you out.

After all, running is a limited, repetitive motion. But as most runners know, running often requires stability and balance that you will not get by only running. This is why cross-training is all the rage now-a-days.

Just ask Coach Nate, who has been a member of both camps in this debate. When Nate was devoting all of his time to running, he lost a lot of athletic coordination he had when he was cross-training, and his body broke down more frequently.

How to Build a Running and Strength Training Routine

Here’s a step-by-step guide to help you integrate these two critical elements of fitness into a cohesive and effective training plan.

1. Assess Your Current Fitness Level and Goals

Start by evaluating your current fitness level and running goals. Are you training for a marathon, looking to improve your 5K time, or running for general fitness? Your goals will dictate the intensity and frequency of both your running and strength training sessions.

2. Understand the Synergy Between Running and Strength Training

Recognize that running and strength training complement each other. Strength training bolsters muscles and joints, enhancing running efficiency and reducing injury risk. Meanwhile, running can improve cardiovascular fitness, benefiting your overall endurance during strength workouts.

3. Plan Your Weekly Schedule

Allocate specific days for running, strength training, and rest. A balanced week might include three days of running, two days of strength training, and two days of rest or active recovery. Ensure that hard running days don’t follow intense strength training to allow adequate recovery.

4. Focus on Runner-Specific Strength Exercises

Prioritize exercises that strengthen the core, legs, and hips, which are crucial for runners. Incorporate movements like squats, lunges, deadlifts, and planks. These exercises enhance stability, power, and endurance in your running muscles.

5. Tailor Strength Training to Your Running Phase

Adjust your strength training based on where you are in your running cycle. During the off-season or early in your training cycle, you can focus more on building strength and muscle. As you approach race day, shift towards maintenance workouts to keep muscles strong without causing fatigue.

6. Integrate Injury Prevention Exercises

Include exercises that target areas commonly injured by runners, like IT bands, knees, and ankles. Incorporate lateral movements, balance exercises, and flexibility routines to address these areas.

7. Gradually Increase Intensity

Start with lighter weights and fewer repetitions, gradually increasing the intensity as your body adapts. This approach helps prevent injury and ensures consistent progress.

8. Listen to Your Body

Pay attention to how your body responds to the combination of running and strength training. Fatigue, prolonged soreness, or decreased performance can be signs of overtraining. Adjust your routine accordingly, prioritizing rest and recovery when needed.

9. Consider Cross-Training Options

In addition to strength training, consider other forms of cross-training like cycling, swimming, or yoga. These activities can enhance your running performance by improving overall fitness and reducing the risk of overuse injuries.

10. Monitor and Adjust Your Routine Regularly

Regularly assess your progress and how your body is responding. Be prepared to tweak your routine, adjusting the balance between running and strength training to align with your evolving goals and fitness level.

Running and Strength Training Weekly Schedule (Example and Template)

Balancing running and strength training doesn't have to be complicated. Here's a sample weekly schedule that incorporates both—it's designed to help you reap the benefits of strength training while still prioritizing your running goals.

Remember, this is just a template — feel free to adjust based on your specific needs, fitness level, and schedule.

Key Points to Remember:

• Intensity balance: Notice how we've spaced out the more intense workouts (speed work, long run, and strength sessions) throughout the week.
• Recovery is key: We've included dedicated rest days and easier runs to allow for proper recovery.
• Flexibility: This schedule can be adjusted based on your race goals, work commitments, or energy levels.
• Progressive overload: As you get stronger and fitter, gradually increase the intensity and duration of both your runs and strength sessions.

When building your own schedule, consider these factors:

• Your current fitness level
• Your running goals (5K, marathon, general fitness)
• Time available for training
• Your body's response to different types of training

Remember — the best schedule is one that you can stick to consistently. It might take some trial and error to find what works best for you, and that's okay! Listen to your body, be patient with yourself, and don't be afraid to make adjustments as needed.

Running + Weightlifting FAQs

Now that we know we can and should lift weights, let’s dive into some frequently asked questions surrounding weightlifting and strength training.

Should runners lift weights?

Yes, runners should lift weights. Weightlifting for runners helps with injury prevention, and it can also help you build running-specific muscles.

For example, stronger calves will lead to more explosive propulsion, helping with sprints and faster efforts. And building single-leg balancing can help prevent imbalances (also helping prevent injuries).

Do I need to do runner-specific strength training?

In general, no. You are incorporating this strength training to build up general strength, which you will then use for the specific purpose of running. And after all, we’re all human. There is no such thing as a runner-specific squat or a runner-specific deadlift.

Some of Coach Nate’s favorite exercises include:

• Deadlifts
• Overhead shoulder press
• Front squats
• Forward lunges

To get a visual and a how-to on these, check out this video:

Should I lift heavy?

As a general rule, runners certainly should not be afraid to lift heavy. Lifting heavier weight is a great way to break your body out of its traditional movement patterns so that you really see change.

Lifting heavy also better enforces proper form. Heavy lifting heighten the importance of form, so lifting heavy is a great way to practice that.

Having said that, be sure you understand proper form when lifting these heavier weights. If you are new to lifting weights, start with just 3-5 sets of 3-5 reps per set. Over time, you can build up to 4-8 reps. But start small to acclimate your body and allow it get out of its comfort zone safely.

How many days a week should I strength train?

It depends. If you are far out from a race, or if you are dealing with an injury that keeps you from running as much as you’re used to, you can and should strength train 3-4 days per week.

For runners closer to their race who are fully engulfed in their running training, incorporate strength training twice a week and you will still be able to reap the benefits.

And feel free to find yourself somewhere in between these numbers. If you have the time and energy to squeeze in a small bodyweight strength training workout after one of your running workouts, do it. It may not be a full weightlifting session but it will pay off in the long run.

What does a weightlifting session look like?

Your weightlifting session should begin with a dynamic warm-up. This should get your hips and shoulders moving and more open.

For an example of a dynamic warm up, check out this one:

From there, you will move into your main strength piece. Depending on how heavy your weight is, your rep count will vary. But in general, you will choose a series of exercises. For each exercise, you will choose how many sets you want to do, and how many reps you want to do per set.

You can also make a circuit out of your exercises, meaning you switch exercises every set. Maybe you go from your deadlifts into a set of pull-ups or assisted pull ups to get your upper body going, and from there you go to forward lunges to reignite the lower body, and then start all over. Aim to vary the muscle groups you are working on.

Between each set or circuit, give yourself the rest of anywhere from one to two minutes. Remember, strength training is not intended to be an aerobic workout; that’s what your running workouts are for.

After your main sets or circuit, consider adding some “nook and cranny” strength exercises. Maybe you spend a bit of time working on one-legged deadlifts, or box jumps, or any exercise that requires individual focus for you.

Lastly, finish off with some mobility work. Get out your foam roller, tennis ball, lacrosse ball, or whatever other tool you like to roll out with and start working into those muscles you just worked.

When should I lift? Run before or after weights?

As a general rule, some strength training is always better than no strength training. So if scheduling concerns make it tough to incorporate weight lifting, just work it in where you can.

If you are tackling both a running workout and a lift in one day, plan strategically. Typically, whichever we do earlier in the day is going to get the best of our effort and focus.

This means that if you have a race coming up, try to schedule that run before your strength training. If you’re coming back from an injury, reverse them and lift first.

On another note, aim to keep your strength days on your easy run days if the two overlaps. This will keep your recovery days manageable the next day so that you’re not too sore to continue on with your training plan. Try to keep your long-distance runs on days where you have nothing else planned training-wise.

Running After Lifting

While we often recommend running before lifting, there are times when running after strength training can be beneficial — it's all about understanding your body and your goals.

Here's when you might want to lace up those running shoes after hitting the weights:

• Building endurance on tired legs: Running after lifting can help you develop mental and physical stamina.
• Injury prevention focus: If you're working on form and injury prevention, running after strength training can reinforce proper mechanics. Your muscles are primed and activated, potentially leading to better running posture and reduced risk of injury.
• Time constraints: Let's face it — sometimes life gets in the way. If your only window for a run is after your strength session, go for it! A run after lifting is better than no run at all.
• Recovery runs: Easy, short runs after strength training can actually aid in recovery by promoting blood flow to worked muscles. Just keep it light and listen to your body.
• Specific training adaptations: For some advanced runners, running on fatigued legs can lead to specific training adaptations that might benefit ultra-endurance events.

Remember, if you're planning to run after lifting, keep these tips in mind:

• Stay hydrated throughout your workout
• Give yourself a short break between lifting and running — grab a snack if needed
• Start your run slowly to allow your body to transition
• Be prepared to adjust your pace — you might be a bit slower than usual

At the end of the day, the best schedule is one that you can stick to consistently. Whether you choose to run before or after lifting, the key is finding what works best for you and your running goals. And hey — don't be afraid to mix it up from time to time. Variety is the spice of life, after all!

Should I do lifting and running on the same day?

If you run every day (or close to it), you’re likely going to need to do lifting and running on the same day. We recommend incorporating lifting into your easier run days.

Throwing heavy leg training onto your schedule on your speed day is a recipe for disaster. However, doing some leg work on your easy run day should give you a healthy balance.

Isn’t weightlifting expensive?

It’s true that gym memberships can be pricey, especially compared to running. However, it might be worth the investment if you live in a place with inconsistent weather, as now that membership fee will cover running and cardio costs if there is a treadmill, and it will give you access to heavier weights.

Running Bodyweight Workout

If cost is a concern for your strength training, consider investing in a few pieces for your home that will go a long way in a full-body workout. Resistance bands for resistance training and dumbbells are great options that you can do a lot with.

And there are plenty of effective bodyweight exercises that you can do to improve strength. Push-ups are a great way to build your triceps, air squats help build the lower body, and there are plenty of other examples.

In fact, strength training with bodyweight is a lower impact way to strength train, and might be a preferable option if you are nearing race day.

For a good running bodyweight workout, try the one in this video:

What’s the best running and strength training schedule?

There’s no one-size-fits-all running and strength training schedule. You’ll need to find the one that works best for you. Ideally, runners should be adding in strength training every week, and they should avoid doing it on (and before) hard running workouts.

For example, if you’re planning to do sprints or a tempo run, you won’t want to do heavy weightlifting exercises the day before. Nor would you want to do it after. You want to go into your weightlifting fresh, and you also want to be fresh for your hard runs.

That’s where you need to mix in easy runs and recovery runs on the right days. For example, when you do a heavy strength training session, you might want to follow it up with an easy run or recovery day.

Should you do running and weight training on alternate days? It depends. Sometimes, depending on the volume and intensity, you can do them on the same day. If your training schedule isn’t too jam-packed, it’s more ideal to give them each their own day (but not necessary).

Start a Running and Lifting Program

As you can see, weightlifting for runners is a good thing. Stronger runners exert more power and have a leg up in the injury prevention game.

Strength training can be a great way to break up your running training. Add it in and see for yourself! Not sure how to get started? Download our mobile app, and we’ll walk you through the best running and lifting programs to get you stronger and injury-free.

Running an ultra marathon takes grit and guts. It requires an inner desire to accomplish something that most people will never even attempt. To train for your first ultra marathon, you’ll need to build aerobic stamina, and a strong body that can withstand running for several hours at a time.

In this guide, we’ll cover how to prepare for race day with a training overview, nutrition tips, and advice for how to prepare without getting injured.

But before we dive into all that, let’s cover some definitions so we know what we’re talking about.

What Is an Ultramarathon?

An ultramarathon is any race longer than a marathon. The most common ultramarathon distance is 50k, but 100k is growing in popularity, too. This translates to distances of about 31 miles and 62.1 miles, respectively.

You can also find 50-miler and 100-mile ultramarathon races. While the distance may vary, the same training fundamentals apply for any ultrarunning distance.

How Long Is an Ultramarathon?

When it comes to ultras, the sky's the limit — well, almost. An ultramarathon is any race longer than a marathon (26.2 miles), but from there, things get interesting. Let's break it down:

Common Ultramarathon Distances:

• 50K (31 miles) — The "gateway" ultra
• 50 Miles — A popular step up from the 50K
• 100K (62.1 miles) — A metric century of running
• 100 Miles — The crown jewel of ultras
• 200+ Miles — For those who think 100 miles is just a warm-up

But here's where it gets fun — not all ultras are about fixed distances. Some races are all about time:

• 6-hour, 12-hour, and 24-hour races — How far can you go before the clock runs out?
• Multi-day events — Because why stop at just one day?

And then there's the wild card:

• Backyard ultras — Run a 4.167-mile loop every hour until there's only one runner left standing. These can go on for days!

Ultramarathon Training Plan

Build a Base

Training for an ultramarathon requires a steady increase in sub-threshold base miles, while incorporating speed work and interval training.

We recommend allowing about 6 months to complete an ultramarathon training program, but depending on your running experience, you may need even more time to build up.

Before starting your ultra training, you should be able to run for about an hour. Increase your total weekly distance or time by no more than 5 to 10% each week.

The first two months of training, simply focus on building up mileage with easy runs and long runs. About four months from race day, add in one hill workout per week and one interval or tempo run per week.

Two to three months out, you should add in more technical runs that mimic your race terrain, especially if you will be racing on a trail.

Train at the Right Intensity

Stay focused on running within the right aerobic zone without straining your system. If you’re new to the distance, this will mean running at a slower pace than you’re probably used to running.

Transitioning to ultramarathon training from road racing may require a bit of a mental shift on pacing. You might feel really slow at first! Your base runs should feel easy (slower than race pace), and they should allow you to recover quickly.

As you progress your training, pay attention to your average splits over your runs. If you find yourself starting out fast and slowing down dramatically by the end, focus on starting your runs at a more conservative pace.

Coach Nate dishes out some great tips on ultramarathon pacing in this video:

Technical Terrain and Long Runs

As your race approaches, tailor your training to the specific conditions of your event. If you're running a trail ultramarathon, spend two to three days a week running on similar trails. Focus on technical skills such as navigating rocky terrain, roots, and varying elevations.

Start incorporating back-to-back long runs about three months before your race. This strategy helps your body adapt to running on tired legs and increases your mental resilience. Begin with shorter second-day runs and gradually increase the distance to simulate race conditions.

Speed Work and Hill Training

About four months from race day, introduce speed work into your routine. This could include interval training on a track or tempo runs where you maintain a challenging but sustainable pace for a set duration. These workouts improve your cardiovascular efficiency and help you manage different paces.

Hill repeats are invaluable for ultramarathon training, as they build strength in your leg muscles and improve your uphill and downhill running technique. Once a week, find a hill that takes about 60-90 seconds to ascend at a hard effort, and perform 5-10 repeats, jogging or walking down for recovery.

Recovery and Adaptation

As mileage increases, so does the need for recovery. Incorporate at least one full rest day per week and consider active recovery methods, such as yoga or light cycling, to help maintain flexibility and circulation.

Pay close attention to signs of overtraining, including persistent fatigue, decreased performance, mood changes, and sleep disturbances. Adapt your training plan as needed to ensure you're progressing safely and effectively.

Nutrition and Hydration

Practice your nutrition and hydration strategy during your long runs. Experiment with different types of energy gels, chews, bars, and drinks to find what works best for you. Aim for 200-300 calories per hour of exercise, along with regular hydration.

Maintain a balanced diet rich in carbohydrates, proteins, and fats to support your training. Carbohydrates are especially important for fueling long runs, while protein is crucial for recovery and muscle repair.

Mental Preparation

Ultramarathon training is as much a mental challenge as it is a physical one. Develop mental strategies to cope with discomfort and fatigue. Visualization, positive self-talk, and breaking the distance into manageable segments can all be effective techniques.

Set achievable goals for your ultramarathon, whether it’s simply to finish or to achieve a specific time. Having clear objectives can keep you motivated and focused throughout your training.

Ultramarathon Training Schedule

Training for an ultramarathon is a journey — one that requires careful planning and progression. Let's break down your training schedule into key phases, each designed to build your endurance, strength, and mental toughness.

Here's a comprehensive look at your ultramarathon training timeline:

Now, let's dive a little deeper into each phase:

6 Months Out: Laying the Foundation

We're starting with the basics — building your aerobic base. This is all about increasing your endurance gradually and safely. Your body needs time to adapt to the increasing demands, so patience is key here.

4 Months Out: Turning Up the Heat

Now that you've got a solid base, it's time to add some spice to your training. Hill workouts will build strength and power, while speedwork improves your efficiency and teaches your body to handle different paces.

2 Months Out: Getting Race-Ready

This is where things get real. If you're tackling a trail ultra, it's time to hit the trails. Back-to-back long runs simulate the fatigue you'll feel during your race — they're tough, but they'll make you tougher.

7-14 Days Out: The Home Stretch

You've put in the work — now it's time to let your body recover and prepare for the big day. Don't worry, you're not losing fitness. This taper will ensure you're rested and ready to rock on race day.

Remember, this is a general guide. Every runner is unique, so don't be afraid to adjust based on your experience, goals, and how your body responds. The key is to listen to your body and progress steadily — you've got this!

Treat Your Long Runs As Unskippable Events

The church of the long run. It’s a silly saying in the running community, but for endurance events like an ultramarathon, it’s true. If you skip too many long runs, you’re missing crucial chances to improve your endurance and fitness.

Because an ultramarathon is 30 miles or longer, it’s not realistic to practice running the full distance prior to race day. Instead, to practice running on tired legs, ultramarathoners do back-to-back long runs.

For example, on Saturday, you might do a 16-mile long run followed by a 10-mile long run on Sunday. Now, like most of ultramarathon training, build up to back-to-back long runs gradually.

How to Add Long Runs to Your Ultramarathon Training

When you first start training, you should stick to one long run per week. About two months away from race day, increase the distance you run on the second long run day until you’re running close to your race distance over the two days.

You should also use long runs as an opportunity to mimic race-day conditions as much as possible. Run your long run on a hilly trail. If your race starts at 6 am, start your long runs at 6 am and practice waking up to eat a meal beforehand.

Use your long run to test out certain foods and hydration techniques so you know what works by the time race day comes along. After all, a lot of ultramarathon racing – especially the nutrition side of it – is a matter of trial and error.

Another way to prepare for race day is using half-marathon or marathon races as practice races in lieu of long runs. The race will allow you to practice your pacing, pre-race and mid-race fueling, and deal with all the other unpredictable factors of racing.

Practice on Race Course Terrain

Many ultramarathon races are held on trails passing over mountains, which means steep inclines and declines, rocky footing, and a variety of surfaces to cross. Naturally, the best way to prepare for the variety of terrain is to practice.

Aim to do at least one run a week on a trail. If you only have access to flat trails, make sure you incorporate hill training another day of the week, either on pavement or a treadmill.

Hill workouts are perfect for building stamina and strength early on in your training plan. In fact, the benefits of hill running are so great, they’re basically a requirement for any ultramarathon training plan, especially if your race is on a hilly course.

A simple but effective hill workout you should incorporate once every week or every two weeks is 10 x 30 seconds on a 6 to 10% incline at 5k to 10k pace, with a walk or jog recovery down the hill.

If you’re running on a treadmill, recover for the same distance you ran up the “hill.” As you get more fit, you can increase the duration of the hill interval, doing 8 to 10 repeats of 60-second hills.

Training for Steep Ultramarathons

As for steep inclines, remember that for an ultramarathon, it’s not a matter of if but when you walk. Focus on going up hills slowly. Every time you power up a hill, you go above your lactate threshold and take longer to recover.

The key to mastering steep inclines keeping your heart rate at a low simmer for as long as possible. Remember, it’s not a matter of who goes the fastest, but rather who slows down the least.

On the next steep hill you face, try this run-walk technique to manage your heart rate:

• Walk 10 steps
• Run for 20 steps
• On super steep hills, walk 20 steps and run for 10 steps

Test Your Fueling and Hydration

Okay, we’ve hinted at it enough: let’s get into the weeds on ultramarathon nutrition. As we said in the long-run section, fueling your body for running these long distances requires a lot of trial and error.

It’s also extremely important to fuel your body during your runs. When you run longer than 75 minutes, your body’s limited glycogen stores run out and cause you to “hit the wall.” That’s why runners refuel with fast-hitting carb sources like endurance gels and gummies.

Nutrition is specific to each individual, but a basic rule is to refuel with about 100 to 250 calories of a carb source per hour after the first hour of running. So, on a three-hour run, you might consume two gel packs. With an ultramarathon where you’re running for six or seven hours, you’ll need to consistently refuel every hour. Since those gel packs will likely get old, you need to find other food sources.

Practice Before Race Day

A key to the ultramarathon is fueling correctly and practicing your race nutrition and hydration over and over again. By race day, you should know how often, how much, and what to eat and drink.

Since everyone’s body and stomach are different, all the research in the world won’t match simply testing out what works for you. Use long runs and other runs over an hour as fueling practice opportunities. Try different gels, sports drinks, and other hydration products, and solid foods.

Many ultrarunners advise sticking with more liquid energy sources in the earlier parts of the race and switching to solid foods later in the race. For solid food options, try salty carb snacks like a salted baked potato, chips, or a pickle. The salt will help replace sodium lost through sweat. But remember to experiment, too. Ultrarunners are known to have weird mid-race snacks. Professional ultrarunner Courtney Dauwaulter has said during 100-mile races she’ll eat pancakes and McDonald’s double cheeseburgers.

For even more tips on ultramarathon fueling and nutrition, listen to Coach Mario Fraioli here:

Train With Injury-Prevention in Mind

We admit it, running an ultramarathon does require a lot of running. But it’s more than that too. You need your body to be strong, durable, and, if your race is off-road, ready for the ever-changing terrain of trail running. To prevent injury during your training, focus on strength training, mobility work, and running drills.

Add Strength Training to Your Ultramarathon Training Plan

Let’s start with strength training. Doing core and single-leg exercises are important not only for keeping your body strong but for helping you keep your form during the tail-end harder miles of runs. That way, running on “tired legs” won’t mean running with bad form.

When your form breaks down, you’re more vulnerable to injury. We get that it can be hard to fit in strength training on top of long training runs. To make it easier, break up your strength work into short, 10 to 15-minute workouts.

For more on strength training for an ultra, Coach Alex Ho has some tips here:

In addition to strength training, take time to stretch after runs and dedicate rest days to foam rolling and mobility exercises like yoga and dynamic stretching. We have a great dynamic stretching routine here that you can use after a run or on a rest day.

If you find yourself facing pain any time throughout your ultramarathon training plan, listen to your body and take needed rest. With a sharp or stabbing pain, you should probably take a few days off and, if it doesn’t go away, consult a healthcare professional. When facing a dull ache, like a tight muscle or general soreness, try working through it with foam rolling and gentle stretching.

Bonus: Some Ultramarathon Advice from Professional Distance Runners

Sometimes the best motivation is hearing advice from people who have already accomplished what you aspire to. Here are racing and training tips for new ultramarathoners from three elite ultrarunners.

“Patience, persistence, and a desire to get it done. No one else can run those miles for you, but if you are willing to put in the work and are nice to yourself in the process, you can complete an ultramarathon.” – Courtney Dauwaulter, via Redbull

“Start slow. The worst mistake you can make during your first ultramarathon is going out too hard. Conserve your energy for the later stages of the race. The goal of your first ultramarathon should be to finish.” – Dean Karnazes, via Long Run Living

“Focusing on small goals is key. Ultramarathons are hard to wrap your mind around. If I get 50 miles in, it’s hard to think about goals. Sometimes it’s getting to the next aid station. Other times, it’s catching the next runner or to the shady spot. Sometimes, it’s just one foot in front of the other.” – Scott Jurek, via Men’s Journal

Want more pro-runner tips? The Run Experience chatted with professional runner YiOu Wang about all things ultrarunning. Check it out!

Conquer the Ultramarathon Distance

Now you know what an ultramarathon is and the typical ultramarathon distances, it’s time to pick a target, build a plan, and make it happen.

Let us help!

For more running tips, workouts, marathon training, and more advice to get you across the finish line, check out our app or our YouTube channel.

How many miles should you run a week? What about per day?

Figuring out your weekly mileage can be a challenge for any runner, whether you’re brand new or a seasoned marathoner. It depends on your current ability level, the amount of time you have to set aside for running, and your personal goals. Determine how many miles you should run on a weekly basis by following these general guidelines.

Pro tip: Some runners like to count minutes of running versus miles, but it’s a good idea to invest in a device (like an Apple Watch or Fitbit) that can track your miles.

As you get faster, you’ll run farther in less time, so you want to make sure you’re tracking your weekly mileage accurately! Alternatively, you can also pre-measure distances with your car or a marked trail.

How Many Miles Should I Run a Week?

1. Determine Your Current Fitness Level

If you’re a newbie who doesn’t have much experience with the sport, you’ll want to start slow. You might not be able to run for more than a few minutes at a time, and that’s ok.

Start out with a quick warm up and figure out how many minutes you can run at a comfortable pace. Run that many minutes at the same pace four to five times, with a one to two-minute break in between.

If you start out running 20 miles per week and you’re feeling good, it’s tempting to add on more, but this can increase your risk of injury. As a rule of thumb, only increase your running mileage by about 10% per week to keep your legs feeling fresh and muscles healthy.

Pro-tip: Especially if you’re just starting out, don’t forget to account for rest days. You can take a day off from exercise completely–it’s okay!  Or, you can infuse your training plan with cross-training. Consider activities such as cardo elliptical running, strength training, yoga, swimming, or pilates to give your legs a break from the impact on the road or trail.

2. Consider Your Goals

Every runner has different reasons and goals for their running, which impacts how many miles you should run in any given week. Let’s say weight loss is your goal–you’ll want to work your way up to long-distance runs at a slower pace. If you’re planning to run a 5k, you’ll run a lower number of miles. However, those miles will contain lots of faster-paced runs like tempo runs, interval training, and hill repeats.

If you’re following a training program for a half-marathon or your first marathon, you’ll build up your mileage incrementally each week. You’ll reach a fairly high mileage with a mix of high-intensity runs, long runs, and easy days to get you ready to cross the finish line with confidence.

Finally, there is no shortage of training programs out there to guide you along the way and prevent overtraining. Check out TRE’s training plans here!

3. Listen to Your Body

Don’t be a slave to your training plan. Let’s say you have a 50-mile week planned out and you’re determined to get every mile in. But, on Wednesday, you encounter a stabbing pain throughout your run in your left ankle. It’s tempting for a lot of runners to try to push through the pain, hoping it will go away with time.

However, in this case, your body is trying to tell you that something is wrong. If you keep pushing, you can end up making the injury worse and risk not being ready for an upcoming race.

Cut your run short, ice the injury and try again the next day. If it doesn’t get better, visit your doctor for diagnosis and advice and supplement with cross-training until you can hit the road again.

Pro-tip: When you’re coming back from an injury, you can’t hop right back into where you were in your training plan. Take your mileage down by about 10-15 percent and ease your way back into it, depending on how long you were injured. Again, listen to your body!

4. Days Per Week of Running

Just like everything else, the number of days you run every week varies for each runner. I’ve met many runners that like to run seven days a week and they do just fine with that–but they always incorporate an easy run every week. Most runners who run daily also have an “off-season” where they take a week or two off running to let their bodies rest. How many runs you do a week is ultimately up to you.

However, you can follow a training plan that has you running between three and six days with great results. For example, you might start out by running 15 miles three days a week, then 20 miles four days a week, and up to 30 or more miles five days a week depending on how your body responds. Play around with your schedule to see what works best for you.

5. Not All Miles Are Made the Same

Every type of training run is made out of different types for miles. For example, a race is 100% effort–a 5k race pace is going to deplete you more than a 10k easy run. A six-mile tempo run at 80% effort is going to take more energy than a nine-mile jog.

The point here is that developing a custom training plan involves a lot more than simply how many miles you are logging. To perform your best, you need to infuse your running schedule with all different types of miles that train your aerobic and anaerobic threshold, work different muscles, and strengthen your endurance in various ways.

Plus, a variety of workouts keeps you from getting bored and brings something new to look forward to each day!

How Many Miles Should I Run a Day?

Well, that depends — and we love that answer because it means your running journey is uniquely yours! Your daily mileage is like a puzzle piece that fits into the bigger picture of your weekly training. Let's break it down:

Weekly goals shape your daily runs: Your daily mileage is directly influenced by your weekly target. If you're aiming for 30 miles a week, you might spread that out differently than someone gunning for 50 miles.

Balance is key: We're all about that runner's high, but remember — more isn't always better. Here's how to think about it:

• Easy days: These are your bread and butter. They might make up 3-4 days of your week, ranging from 3-6 miles depending on your experience.
• Long run day: This is usually once a week, often on weekends. It might be 20-30% of your weekly mileage.
• Quality workout days: These could be tempo runs or intervals, typically 1-2 times a week. They're often shorter in distance but higher in intensity.
• Rest or cross-training days: Yes, these count too! They're crucial for recovery and preventing burnout.

Listen to your body: Some days you might feel like you can conquer the world, while others you might struggle to tie your shoelaces. That's normal! Adjust your daily mileage based on how you feel.

Consider your schedule: We get it — life happens. Some days you might only have time for a quick 3-miler, while others you can luxuriate in a longer run. That's okay! The key is consistency over time.

Progress gradually: If you're looking to increase your daily mileage, do it slowly. We love the 10% rule — don't increase by more than 10% each week to give your body time to adapt.

Remember, whether you're running 2 miles or 20 miles a day, you're lapping everyone on the couch. The "right" daily mileage is the one that keeps you injury-free, happy, and progressing towards your goals.

How to Figure Out How Many Miles You Should Be Running

The question of "how many miles should I run a week or a day?" depends on individual goals, experience, fitness levels, and physical health. Furthermore, the answers to these questions are essential because they impact training outcomes, injury prevention, and overall enjoyment of running. Let's break down each aspect:

1. Purpose and Goals:

• Beginners: If you're new to running, you might start with 10 to 15 miles a week, distributed across 3-4 days, ensuring you also have rest days.
• General Fitness: For maintaining health and fitness, 20-30 miles a week can be ideal for many, split over 4-5 days.
• Race Training: If training for a specific race, mileage varies based on the race distance. For instance:
• 5K: 20-30 miles per week might suffice.
• 10K: 30-40 miles per week.
• Half Marathon: 30-50 miles per week.
• Marathon: 40-60+ miles per week, although experienced runners or elite athletes might log 70-100 miles or more.

2. Individual Factors:

• Experience: Seasoned runners typically handle (and might require) more mileage than newcomers.
• Age: Younger runners might recover faster, but age isn't always a limiting factor. Many older runners log significant miles and perform exceptionally, though recovery and injury prevention become even more crucial.
• Health and Injuries: Those with a history of injuries or specific health concerns should be cautious about increasing mileage.

3. Balancing Intensity:

It's not just about miles but also about intensity. Running 5 miles at an easy pace is different from running 5 miles of intervals. The latter requires more recovery. Hence, weekly mileage should be adjusted based on the intensity of your runs.

4. Progressive Overload:

It's essential to increase mileage gradually to give the body time to adapt. A common rule is the "10% rule," where you don't increase your weekly mileage by more than 10% from the previous week.

Why Do These Questions Matter?

• Injury Prevention: Overtraining or ramping up mileage too quickly can lead to injuries like stress fractures, shin splints, and IT band syndrome.
• Training Effectiveness: Aligning your mileage with your goals ensures you train effectively. For example, if you're training for a marathon but only running 10 miles a week, you're unlikely to be prepared come race day.
• Recovery and Adaptation: Understanding optimal mileage helps in planning adequate recovery, which is when the actual adaptation and strengthening occur.
• Enjoyment and Burnout: Running too much can lead to burnout or loss of interest. Finding a balance ensures sustainability and enjoyment in the long run (pun intended!).
• Holistic Training: It's not just about how many miles you run but also about the quality of those miles and incorporating other aspects like cross-training, strength training, and flexibility exercises.

Frequently Asked Questions

How many times a week should I run?

How many times a week you is personal and will depend on your body, preferences, and training experience. However, running fewer miles more frequently should give your body better time to adapt rather than running fewer times with higher mileage.

Remember, this is personal. Some runners might find they like to run 3-4 times a week, while others prefer 5-6. Keep track of your progress and injuries to determine the ideal amount for you and your goals.

How many miles a month should I run?

There’s no magic number. It’s easier to track per-week training rather than per-month training, and this number will ebb and flow with your training progression, tapers, and race goals.

How should I go about running 20 miles a week for the first time?

Let yourself build up and acclimate slowly. Don’t just head out the door with a goal to run 20 miles this week. Instead, start with a week where you run 10 miles, then 12, and then 15 (all the way until 20). Once you can run 20 miles a week consistently without injury, you’ll be ready to bump up your mileage even further.

Let Us Help Figure Out How Many Miles You Should Run a Week (or Day)

Are you ready to develop a training plan that brings your running to the next level? Whether you’re getting ready for an upcoming race, trying to get in better shape, or looking finally lose those extra pounds, The Run Experience has tons of resources for you.

Our professional coaches and community will help you discover how many miles you should run a day or per week to maximize your results and avoid injury.

Have you downloaded our new mobile app? It’s loaded with workouts, videos, tips, and advice from expert coaches to keep you motivated every step of the way. Don’t forget to check out our range of training plans for runners of all levels, too!

It’s a new year and a new decade, and many beginner runners are looking for a way to lose weight by learning how to jog properly. We’re here to help you get started, find the right running technique, and get on your way to your health and fitness goals.

Whether you want to learn how to jog properly jog for a race or jog for weight loss, we’re here to help. Fortunately, with running, you can usually do both at the same time. However, there’s a right and a wrong way to go about it.

Approaching jogging to lose weight with the wrong perspective can turn into a fad diet. You might lose some weight, but you’ll likely put it back on later. That’s because fad diets typically aren’t sustainable.

We don’t want running to be the same thing for you. We want it to be a sustainable activity that you enjoy that also leads to weight loss and a healthy lifestyle.

Here’s how to jog properly to lose weight with a long-term perspective in mind.

Does Jogging Help You Lose Weight?

Jogging is a popular and effective way to lose weight, known for its ability to burn calories, improve cardiovascular health, and boost metabolism. But how exactly does it contribute to weight loss, and what are the factors that can maximize its effectiveness?

Let's take a closer look:

1. Calorie Burn

At the heart of weight loss is the simple principle of calories in versus calories out. Jogging is an efficient calorie-burner, helping you create a calorie deficit where you expend more calories than you consume.

On average, a person can burn approximately 100 calories per mile jogged, depending on weight, pace, and individual metabolism. This makes jogging a straightforward and accessible way to increase your daily calorie expenditure.

2. Increased Metabolic Rate

Beyond the immediate calorie burn, jogging can increase your resting metabolic rate (RMR), meaning you continue to burn calories at a higher rate even when you're not exercising. This is due to the afterburn effect, or excess post-exercise oxygen consumption (EPOC), where your body uses more energy to recover from the exercise stress.

3. Appetite Regulation

Jogging can also influence your appetite hormones, leading to improved satiety and a reduced tendency to overeat. Regular exercise has been shown to balance levels of ghrelin, the hunger hormone, and leptin, the hormone responsible for signaling fullness. This can help you make better food choices and stick to your nutritional goals for weight loss.

4. Fat Loss vs. Muscle Preservation

One of the advantages of jogging for weight loss is its ability to target fat loss while preserving lean muscle mass. When paired with a balanced diet rich in protein, jogging helps ensure that the weight you lose is predominantly fat, keeping your muscles intact. This is crucial for maintaining a healthy metabolism and achieving a toned physique.

5. Consistency and Progression

Regular jogging sessions contribute to a cumulative calorie deficit over time, leading to sustainable weight loss. It's also important to gradually increase the duration and intensity of your jogs to continue challenging your body and preventing weight loss plateaus.

How to Jog Properly to Lose Weight

There’s a lot to consider when you’re learning how to jog properly–whether you’re doing it on the roads, a track, or a treadmill. But let’s start with the basic running tips for weight loss: running gear.

1. Find the Right Running Gear

The number one thing you’re probably thinking about is finding the right running shoes. Visit a local running store to have an expert help fit you into shoes that are comfortable and promote a good running form.

Most running stores will even have someone who watches you run in a few pairs of shoes to assess your running form and see how your foot strikes the ground to find the right match. Don’t be afraid to ask questions!

Now for the rest of the gear. Wear a watch to check out your pace, just simply jog for a specified period of time. Pick comfortable clothes, a t-shirt, shorts or leggings (a supportive sports bra) for the ladies, lightweight, and moisture-wicking socks are fine if you’re running indoors or in mild weather outdoors.

If it’s running outside in the cold or in extreme heat, be more selective. When it’s cold, wear layers that you can take off as your body warms up. If it’s blazing hot, select moisture-wicking clothes and a hat to keep you out of the sun. Always opt for sunscreen in any weather.

2. Focus on Proper Nutrition

When you’re learning to jog properly to lose weight, your diet is just as important as your workouts. I’ve said it before and I’ll say it again–running is no license to eat whatever you want. In fact, if you consume more calories eating than you expend jogging, you’ll likely end up gaining weight.

Consider keeping a food journal if weight loss is your goal. There a ton of apps for your mobile phone that makes it easy to track your calorie count and nutrition data. Just subtract that by the number of calories you burn running, which you can do with a Fitbit, apple watch, or similar device. Or simply, use an online tool to estimate the number of calories you burn jogging.

Finally, let’s talk about what you should be eating. Keep it simple. Avoid processed foods and foods with added sugar. Focus on fresh vegetables, lean protein, fruits, and whole grains. That being said, it’s okay to indulge once in a while–everything in moderation. If you have a favorite treat like cake or ice cream, don’t feel like you can NEVER have it. Just limit it to once a week or so and control your portion size.

3. Start Slow to Prevent Injury

When we have a goal like losing weight, it’s easy to run out the gates quick in hopes of fast results. But in this case, slow and steady wins the race. Learning how to jog properly to lose weight is part of a lifestyle change that doesn’t happen overnight. Going too hard too fast can encourage burn out and increase your risk of injury.

Start with a proper warm-up to get your muscles limber and your heart rate up. Begin with a jog/walk strategy. Jog for a minute, then walk for a minute. As you get more comfortable, start increasing your jog time and decreasing your walk time. It will come naturally over time as long as you’re consistent.

As you get accustomed to jogging, you can set goals to jog for a certain number of minutes before walking. If you’re outside, I’ve always found it helpful to focus on certain landmarks like counting mailboxes and making it to a certain destination before slowing down. Don’t forget to finish up with a good cool down, too!

4. Practice Good Form

One of the best ways to prevent running injuries is to adopt a proper form. You want to keep your head up with your body leaned just slightly forward. Keep your arms bent at a 90-degree angle.

If you want more resources on proper running form, you can work with a running coach, join one of our running programs, and check out our videos on good running form, such as this one from Coach Holly:

5. Incorporate Strength Training

Running isn’t all about just hitting the road or treadmill. It’s also a great idea to incorporate some light strength training into your exercise routine to encourage stronger muscles that help prevent injury and soreness and make you an overall better athlete.

Plus, building muscle mass with strength training helps promote weight loss. Stronger muscles burn more calories than weaker muscles! Focus on bodyweight exercises you can do without equipment or even a gym, like planks, push ups, squats, and lunges. Learn more about strength training from runners in this video:

Is Jogging Good for Weight Loss?

Many people ask the question: "Is jogging good for weight loss?" The answer is... well, it depends.

The pros of jogging for weight loss:

• High calorie burn — You can torch a significant number of calories in just an hour of jogging.
• Accessibility — All you need is a pair of shoes and some motivation to get started.
• Versatility — You can jog anywhere, anytime, making it easy to fit into your schedule.
• Endorphin release — The runner's high is real, and it can keep you coming back for more.

The potential drawbacks:

• Impact on joints — Jogging can be hard on your knees, ankles, and hips, especially if you're carrying extra weight.
• Injury risk — Going too hard too fast can lead to overuse injuries.
• Burnout — If you don't enjoy it, you might struggle to stay consistent.

Here's the thing: if you love running, jogging can be an incredible tool for weight loss. But here's the secret sauce — you need to choose an activity you can stick with long-term. Consistency is key when it comes to shedding pounds and keeping them off.

Jogging isn't for everyone — and that's perfectly OK! You might find your groove with biking, swimming, hiking, or even team sports. The good news? They're all fantastic for weight loss. The best exercise for weight loss is the one you'll actually do regularly.

That said, jogging does have a special place in the weight loss toolkit. You can burn a ton of calories within an hour, making it an efficient choice for busy people. But — and this is a big but — jogging also takes a toll on the body. Go too hard or too fast, and you might develop an injury that puts the brakes on your weight loss journey.

So, what's the verdict? Yes, you can absolutely use jogging to lose weight, but you need to go about it methodically. Here's our TRE wisdom:

1. Start slow — Begin with a walk/jog combo and gradually increase your jogging intervals.
2. Listen to your body — If something hurts, ease up. Pain is not gain in this case.
3. Mix it up — Combine jogging with other activities to prevent boredom and overuse injuries.
4. Fuel properly — Remember, you can't outrun a bad diet. Pair your jogging with balanced nutrition.
5. Be patient — Sustainable weight loss takes time. Trust the process and enjoy the journey.

What’s the Best Way to Run for Weight Loss?

The best way to run for weight loss is to focus on sustainability. Forget about the whole HIIT vs. low-intensity debate. If you can’t maintain it, it won’t matter.

The best running for weight loss is the running you can maintain. If you can run 5-6 times per week at an extremely slow pace, that's infinitely better than burning out quickly by adding in frequent sprints or intense interval training. Why? Because consistency trumps intensity when it comes to long-term weight loss.

As we mentioned before, the priority needs to be avoiding injury. Any injury will set you back, and without exercise, you'll likely regain the weight you've lost. Do everything in moderation and take your running weight loss slow.

Remember — it's not a race. It's a journey.

That said, here are some TRE-approved strategies to optimize your running for weight loss:

1. Build your base — Start with easy, conversational-pace runs to build your aerobic base. This improves your fat-burning efficiency over time.
2. Gradually increase volume — Slowly add more time or distance to your runs. Aim for no more than a 10% increase each week.
3. Mix up your paces — Once you have a solid base, incorporate different paces:
   - Long, slow runs for endurance and fat burning
   - Tempo runs to boost your metabolism
   - Short, fast intervals to improve your overall fitness
4. Don't neglect strength training — Building muscle helps boost your metabolism. Try bodyweight exercises or light weights 2-3 times a week.
5. Recovery is key — Allow for adequate rest between runs. This is when your body adapts and gets stronger.
6. Fuel smartly — Proper nutrition supports your running and weight loss goals. Focus on whole foods and stay hydrated.
7. Track your progress — Use a running app or journal to monitor your improvements. Seeing progress can be incredibly motivating!

Remember, the "best" way to run for weight loss is the way that keeps you coming back for more. Listen to your body, enjoy the process, and be patient with yourself.

How Long of Jogging Do You Need to Lose Weight?

It depends. The longer you jog, the more weight you’ll lose. However, you have to balance this with your body’s capacity and aerobic conditioning.

Don’t start jogging 20 miles per week tomorrow just because you want to lose weight. Slowly transition into it.

Try to only add 10% mileage, elevation, or intensity each week. That means if you do 20 miles this week, do around 22-23 next week. Progressing slowly and intentionally will help you adapt, build strength, and avoid injury—and all those things will help you continue jogging and losing weight in the long run.

Learn How to Properly Jog With a Program

Runners don’t just run. They’re athletes. If you want to learn how to properly jog, lose more weight, increase your speed, and nail your goals, you need a holistic training program.

Fortunately, we have just the thing inside our mobile app.

Have you downloaded our new mobile app? It’s loaded with workouts, videos, running tips, and advice from expert coaches to keep you motivated every step of the way. Don’t forget to check out our range of training plans for runners of all levels, too!

Ever finish a run and wonder, "Why do my shins hurt after running?" You're not alone — shin pain is one of the most common complaints we hear from runners. Whether your shins hurt while running or they're sore after you've cooled down, that nagging discomfort can throw a wrench in your training plans.

But here's the good news: we've got your back (and your shins). At The Run Experience, we've helped countless runners tackle the age-old question, "Why does my shin hurt when I run?" — and more importantly, how to fix it.

In this guide, we'll dive into why your shins might be screaming at you post-run, what's causing that pesky shin pain, and how to get back to logging miles with happy legs. Whether you're dealing with shins that are sore after running or pain that hits mid-stride, we've got the tips and tricks to keep you moving forward.

Shins Hurt After Running? Here’s Why

"Why do my shins hurt when I run?" If we had a dollar for every time we heard that question, we'd have enough to buy everyone new running shoes!

Let's get sciency for a second — what runners call "shin splints" is officially known as medial tibial stress syndrome. It's a fancy way of saying "ouch, my shins!" You'll feel it as an aching pain on the front of your lower leg — right on that shin bone, nestled between your tibia and calf muscles.

Here's the deal: when your shins hurt after running, it's your body waving a big red flag. It's saying, "Hey you! Something's not quite right down here!"

Now, we love your enthusiasm, but ignoring that shin pain is like hitting the snooze button on your body's alarm clock. Keep that up, and you might find yourself sidelined with a stress fracture — that's a one-way ticket to Restville for six weeks or more. Not exactly the summer vacation you had in mind, right?

Here's where it gets tricky: shin splints are sneaky little devils. For some runners, the pain hits mid-stride — your shins hurt while running. For others, it's a lovely parting gift — your shins are sore after running. And sometimes, thanks to the cocktail of adrenaline and endorphins (runner's high, anyone?), you might not feel a thing until you're chilling on the couch post-run.

The bottom line? Whether your shins hurt during or after your run, it's time to listen up and take action. Don't worry — we've got your back (and your shins). Keep reading, and we'll show you how to kick shin splints to the curb and keep your running dreams alive!

Why Do My Shins Hurt After Running?

If your shins hurt from running, they’re not always the culprit. Look upstream and downstream of the issue. Tight calves or quads could be failing to absorb impact, causing more stress to attack your shins with each step.

Calf and shin pain from running often come together, but sometimes the feeling is isolated. If you’re experiencing pain in your shins when running, try strengthening, stretching, and foam rolling your calves. If that eases the pain, you’ve found the culprit—keep your calves strong and loose, and you should be good to go.

It could even be a foot or ankle problem. If your ankles are tight or you’re wearing the incorrect footwear, then your shins could be compensating.

Know when to rest, when to lightly exercise, when to foam roll and massage, and when to get help.

If your shins hurt when running, begin a recovery program. Attack it sooner than later. You might be able to nip it in the bud if you find the problem quickly. And, then you’ll know exactly what to do if you have a flare-up later.

What Are Shin Muscles, Exactly?

Great question. While your shin is the front part of your lower leg, it’s actually compromised of a few different muscles. Everything is connected and related.

Ultimately, you have the tibialis anterior in the front of your shin, the gastrocnemius on the back of your leg (the calf muscle), and the soleus which attaches to your Achilles tendon.

When one of these muscles has a problem, it can cause issues upstream or downstream of the issue. When your calf is tight, your ankles, shins, and even toes can feel it. Keep all your shin muscles healthy and happy to prevent aches and pains in your lower body.

What Causes Shin Pain After Running?

Does running cause shin pain? Well, it's not that simple — running isn't the bad guy here, but sometimes our shins aren't quite ready for what we're asking them to do.

Here's the scoop:

• Newbie blues: Shin splints love to pick on the new kids on the block. If you're just starting out or ramping up your training too quickly, your shins might be yelling, "Whoa there, speed racer!" Shin soreness is often an overuse injury — your body's way of saying it needs time to adapt.
• Ladies, listen up: Women, we hate to break it to you, but you're two to three times more likely to get shin splints. Don't shoot the messenger — we're just here to keep you informed!
• The science behind the soreness: Most sports medicine experts agree that when your foot hits the ground — especially on hard surfaces — your shin bone does a tiny bend. It's like a mini rollercoaster for your tibia! For seasoned runners, the body responds by beefing up the tibia, making it thicker and tougher. It's like your bones are hitting the gym!
• Newbies vs. veterans: Here's where experience comes into play. Veteran runners' tibias have had time to "bulk up" and handle the stress. But for newer runners, your tibia is still in training mode — it hasn't learned the ropes yet, making you more susceptible to shin splints.

But don't hang up your running shoes just yet! There are plenty of ways to prevent shin splints and treat them if they do crash your running party. Stick with us — we're about to show you how to keep those shins happy and healthy!

How to Prevent Shin Splints from Running

In a perfect world, we’d always be able to prevent shin splints from running. Here are some of the things runners can do to make them less likely:

• Don’t increase your mileage by more than 10 percent per week. Your body needs time to adapt to the increased workload and pounding on your legs. Furthermore, don’t forget to warm up with an easy jog and stretching before you turn on any intensity in a training workout.
• Keep an eye on the shape of your running shoes. Once they are wearing down (every few hundred miles or so), it’s time to replace them to support your legs. Don’t skimp on running shoes–they can be a little expensive, but the right pair are well worth it.
• Ice baths aren’t exactly comfortable, but they have an amazing impact. In college, I used to sit in an ice bath up to my waist for 15-20 minutes. It’s blasting cold at first, but then you go numb after a few minutes. Ice water has serious anti-inflammatory and healing properties!
• Cross-training: There’s no getting around it. Running is a high-impact sport. But you can get in quality cardiovascular and strength training sessions without all the impact. Try biking, the elliptical, swimming, pilates, or yoga.
• Don’t always run on hard surfaces like the road. Do some of your running on grass or a track.

Let’s take a look at this video about the best ways to prevent shin splints for runners:

How to Fix Shin Splints from Running

Despite our best efforts, shin splints are still going to happen sometimes. If you start treating them early on, chances are you’ll avoid more shin pain down the road. Here are some of the best strategies for how to fix shin splints for good:

• Ice baths aren’t just good for shin pain prevention, they are also great for treating them! Whenever I have them, I fill up a bucket or clean trash can that goes up to my knees with ice water and read a book, watch TV, or work on my computer, 15 to 20 minutes goes by fast!
• You can also freeze small dixie cups full of water. Once frozen, peel off the top part of the paper and massage your skins with the ice. Ice packs also work great!
• If you find you’re prone to shin pain and keep getting shin splints over and over, consider orthotics for your shoes. Talk to an orthopedic specialist you can get you properly fitted. It can make all the difference.
• Strengthen your calves–they support your shin muscles. Start with 20 calf raises on each leg and work up to three sets, twice per day. You can also place your toes on the edge of a stair transfer your weight to one leg at a time to strengthen those calf muscles.
• Over-the-counter ibuprofen can help reduce pain and swelling while you’re healing. However, don’t use it merely to “mask the pain” of your shins. It can be used in conjunction with other treatment options.  Don’t overdo it. A maximum of 500-600 mg per day while you heal should be enough.

Here’s a great video to check out on how to foster excellent calf health:

• Try wearing elastic compression bandages over your shins to support the bone and speed up healing.
• Get a foam roller to massage over your shins and reduce pain.

Now, let’s hear from our own Coach Nate on how to fix shin splints–and his personal experience:

Stop Shin Pain from Running for Good

Ready to put shin pain from running behind you for good? Start a regimented training program! We’ll show you why your shins hurt after running and give you more tips for preventing shin splints—all on a day-by-day, week-by-week basis.

Have you downloaded our new mobile app? It’s loaded with workouts, videos, tips, and advice from expert coaches to keep you motivated every step of the way. Don’t forget to check out our range of training plans for runners of all levels, too! Finally, learn more about our injury prevention toolkit!