The idea behind cross-training is to utilize areas of fitness outside of your focus area to improve your endurance or strength and become a more well-rounded athlete.

For example, a swimmer may consider a yoga routine to increase flexibility, while a skier goes hiking on the weekends to build leg muscle stamina.

Consider the type of athlete you are or want to become to help determine other areas of focus that support your long-term goals.

Why Runners Need Cross-Training

As many runners truly love lacing up their running shoes each morning and racking up the miles, incorporating runners cross-training into the routine can improve overall fitness, prevent injuries, and enhance performance. Cross-training can also reduce the risk of overuse injury, build muscle strength and endurance, and even prevent the general burn-out of an exercise they love.

Becoming a successful and well-rounded runner requires more from your body than just running. While many of the larger muscle groups are activated during a run, there are those which are utilized less frequently that need fine-tuning through various other exercises.

In addition to maintaining an aerobic base, runners need to ensure they have an adequate range of motion, remain flexible, and that their muscles and joints can withstand surges of stress caused by unforeseen circumstances during training or events.

This is where cross-training comes into play.

Benefits of Cross-Training

While cross-training is important for all different types of athletes, here are just a few of the benefits specific to runners.

• Targets running form and strength deficiencies

• Accelerates recovery

• Reduces muscle fatigue and soreness

• Reduces muscle imbalances

• Improves cardiovascular fitness

• Reduces the risk of overuse injuries

• Helps you become a more well-rounded athlete

Choosing the Right Cross-Training Activities

This might be a good time for runners to take a look in the mirror and self-assess areas of weakness or areas of desired improvement.

Are you in need of improving range of motion and flexibility? Are you trying to get faster or run longer distances? Are you preparing for different types of runs, such as trail running?

These are the types of questions that can help narrow down which cross-training activities could be most effective if added into your normal routine.

Incorporating weights or calisthenics can help training for increased power and speed by focusing on the muscles in the lower extremities, such as glutes, quads, and hamstrings.

Swimming and cycling are great low-impact exercises that can improve overall cardiovascular health and endurance while strengthening many of the other muscle groups not highly activated during a run.

Cross country skiing is a recommended form of cross-training for runners during the off-season, as it mimics running and helps to reduce the impact and stress on joints and muscles.

With so many options, how do you determine which is best? Listed below are the top 10 cross-training exercises runners should consider based on their goals.

Top Cross-Training Exercises for Runners

1. Cycling

Cycling is one of the best cross-training workouts for runners, offering numerous benefits such as building leg strength, maintaining a high heart rate, and minimizing impact on the legs. You never forget how to ride a bike, but you may have forgotten just how beneficial it can be for you. This low impact exercise is a great way to break a sweat and get your lower body activated.

If you have it available to you, cycling is a great way to build core and leg strength, including many of the smaller muscles around your knees that can help prevent joint pain in the future.

Jumping on the bike can also help build endurance for those runners hoping to increase their long run distances.

Benefits:

• Increased endurance

• Builds leg and core muscles

• Low impact

2. Plyometrics

Also known as “jump training”, plyometrics is a high-impact full-body workout that is sure to get your heart pumping.

Plyometrics is one of the most effective cross-training workouts for runners as it gets the body used to lifting off the ground and landing softly, all while increasing V02 max and giving your quads the workout of a lifetime.

Imagine squats and lunges, but with jumping and rotating in between sets. Sounds fun, right?

Benefits:

• Improved V02 max

• Improved running form

• Builds leg muscles

3. Stair Master or Hiking

If you’re considering a trail-running event or know your next race has excessive elevation changes, you might consider a training program that includes levels of incline and decline.

For those blessed with trails in nearby, hiking is a great way to cross-train and get outdoors for a little while. Hiking is better on joints than running and is sure to help build muscles in your legs (as well as your lungs).

While many runners may prefer the gym over the outdoors, hitting the stairs is a great cross-training session with the same benefits. We recommend starting out slow as the fight against gravity will likely have your heart rate outside of your comfort zone.

Benefits:

• Builds leg muscles

• Less impact to joints

• Improved V02 max

4. Rowing

If you’re looking for a fun way to cross-train and build upper body strength, rowing is an excellent cardio activity that can be added into your plan.

Primarily a shoulder and back workout, rowing machines can also be utilized to work the lower body, specifically the quads, calves, and glutes. Professional rowers are known for their tapered V-shaped bodies, so if you’re hoping for a well-rounded and lean physique, this may be one of the best exercises for you.

Benefits:

• Builds upper body muscle and physique

• Improved endurance

• Low impact to joints

5. Yoga or Pilates

Many runners, even the ones who warm-up and stretch properly, usually end up with muscle tightness at some point in their training.

Yoga is a series of advanced stretches, positions, movements, and meditations that typically only require a mat and (sometimes) a yoga block. This might sound simple, but don’t be fooled. The positions can be very challenging.

Pilates is usually performed in a studio setting on a machine called a reformer, which combines a sliding table with resistance springs and bands which get connected to your legs or arms. The movements are great at working many of the smaller muscles not usually activated in running.

Yoga and Pilates really are as beneficial as people claim – from flexibility and range motion, to balance and posture, these exercises will prove their worth in your weekly cross -training sessions.

Benefits:

• Improved flexibility and range of motion

• Improved posture

• Improved balance

6. Calisthenics

If you’re one of the many athletes looking to cross-train from home, calisthenics is an option that requires little or no equipment.

While gym-goers typically strength training with dumbbells or machines, calisthenics creates resistance from your body weight. Activities such as pushups, pullups, or burpees are great options for those looking to get a full-body, muscle building workout.

Cross-fit training is one of the more common calisthenics programs in existence and is surely a worthwhile method to incorporate cross training for runners.

Benefits:

• Full body muscle building

• Reduced risk of injury

• Improved cardiovascular health

7. Weight Training

It should come as no surprise that lifting weights is the quickest way to build a muscular physique. As one of the oldest methods of exercise, strength training can also serve as an excellent cross-training alternative.

For reasons many will never understand, the average runners fear that building too much muscle would cause them to gain weight, thus decreasing their speed as a runner. This is a folly. In fact, building lean muscle is one of the most effective ways of increasing speed and endurance.

Some of the best strength training exercises for runners include leg press, hamstring curls, calf raises, and core work. However, it is recommended to also work upper body periodically to maintain a well-rounded figure.

Benefits:

• Full body strength training

• Reduced risk of injury

• Increased running speed

8. Swimming

Jumping in the pool and getting in a few laps is one the most beneficial cross-training workouts, as it is low impact on the body and improves heart rate over time.

For those who have access to a lap pool, consider adding 30-45 minutes of swimming into your weekly training program. Aside from working the entire body and the cardiovascular system, swimming also acts as a great stress reliever and is known to improve your mental state.

Benefits:

• Full body muscle building with low impact

• Improved cardiovascular health

• Improved mental state

9. Pool Running

Have you ever been to the beach and tried running through the water back to the shore? You may have noticed how incredibly difficult it is in comparison to running on land. This is because water is roughly 800 times denser than air.

Pool running is also known as “aqua jogging” and is one of the cross-training workouts guaranteed to help improve your running form. Simply enough, the idea is to perform running motions while mostly submerged under the water.

As the body is not used to this level of resistance, expect pool swimming to improve your arm swing, knee drive, and stride after only a few sessions.

Additionally, running in a pool is low impact on your joints making it an effective cross training exercise for injured runners.

Benefits:

• Improved running form

• Low impact for injured runners to train

• Improved cardiovascular fitness

10. Kickboxing

Finally, a cross-training exercise that is fun and guaranteed to have you sweating like a pig is kickboxing. This fast-paced cross-training workout will fly by before you realize you have worked every part of your body, especially your heart and lungs.

Kickboxing is a series of repeated kicks, punches, and combinations, and is a great way to increase your range of motion and open up your hips. Similar to a golfer driving through his swing, or a batter swinging through a ball, runners also require a great deal of hip activation during running, especially during sprinting or elevation changes.

If your local gym does not offer kickboxing sessions, you may consider a quick YouTube search for some free options.

Benefits:

• Improved cardiovascular fitness

• Full body strength training

• Improved running form

Incorporating Cross-Training into Your Routine

Now that you’re aware of so many different options, how do we incorporate cross-training for runners? Here are a few tips to optimize your weekly regiment.

• Start by determining your running goals and experimenting with a few cross-training exercises

• Find an appropriate mix of high intensity interval training and low impact workouts

• Add 1-2 cross-training exercises into your weekly routine

• Ensure you give your body rest days to promote strong recovery and prevent overuse injuries

Weekly Regiment Ideas

Every runner has different goals, and the cross-training workouts they decide on should reflect and complement those goals. Here are a few weekly regiment ideas based on your desired improvement.

Increased Speed

• Day 1: Hill sprints

• Day 2: Calisthenics or Weights

• Day 3: Speed work (Intervals or Fartleks)

• Day 4: Easy Run

• Day 5: Plyometrics

• Day 6: Long Run

• Day 7: Rest

Improved Running Form

• Day 1: Easy Run

• Day 2: Pool Running or Kickboxing

• Day 3: Speed work (Intervals or Fartleks)

• Day 4: Easy Run

• Day 5: Yoga or Pilates

• Day 6: Long Run

• Day 7: Rest

Improved Cardiovascular Health

• Day 1: Easy Run

• Day 2: Rowing or Cycling

• Day 3: Easy Run

• Day 4: Easy Run

• Day 5: Stairs or Hiking, or Swimming

• Day 6: Long Run

• Day 7: Rest

Tips for Successful Cross-Training

Cross-training for runners is important and may introduce you to new passions or hobbies. Here are some bits of advice when creating a training program for running performance.

• Listen to your body. It’s okay to move your training schedule around to accommodate how you feel.

• Change up your routine if you feel you are starting to plateau from certain cross-training activities. This will help keep you motivated and allow your body to continue to adjust and improve.

• Stay consistent with cross-training. It’s easy for runners to cross-train for a few weeks and fall back into the habit of solely running.

Common Mistakes to Avoid

If you’re a dedicated runner and adamant on introducing cross-training, there are a few considerations that should be taken into account.

First and foremost, don’t overdo it. Nothing is more painful than going too hard for too long and ending up bedridden for several weeks nursing an injury. Introduce cross-training slowly and build as you become more comfortable.

Cross-training should not replace running, it should complement it. If running is your focus, keep it as your focus. You may grow as an athlete, but don’t fall behind as a runner because you quit long runs and speed work to introduce too many other exercises.

Finally, when you identify the best cross-training exercises for you, stick with them for a while before switching it up. The more comfortable you are with a new exercise, the more of a benefit it will be for you long term.

How to Cross-Train in Summary

Whether you’re an elite runner or just starting out, cross-training is sure to improve your running performance. Start by identifying areas of weakness or areas of desired improvement and experiment in what works best for you.

Consider 1-2 days per week of cross-training workouts, alternating between them and your normal running plan.

Stay focused, take your rest days, and be the best athlete and runner you can be.

The post Cross-Training for Runners: Top 10 Best Exercises appeared first on Beside The Stride.

Known for its perfect weather and diverse culture, San Diego is the perfect city for holding racing events. America’s finest city in beautiful Southern California hosts the Original Rock ‘n’ roll San Diego marathon and half marathon each June and brings in tens of thousands of runners.

From Sea World to the Gaslamp Quarter, from Normal Heights to Little Italy, this race takes you through all the iconic communities San Diego has to offer with live bands and DJ’s showcasing their talents each step of the way.

This article will highlight the details of this ultimate foot tour, including the course map, elevation expectations, and how you can best prepare for an adventure through the “City in Motion”.

San Diego Marathon

The Rock ‘n’ Roll San Diego event holds three different race distances: Marathon, Half marathon, and 5k. For the marathon racers, this Boston Qualifying event takes you through many of the beautiful communities that San Diego has to offer.

Starting at Balboa Park, you will find yourself emersed in the culture-rich energy and well-known neighborhoods of San Diego. You’ll quickly see that even the locals rave about the events and park themselves out in their driveways first thing in the morning to cheer you on, with many even offering beers or a shot of your favorite whiskey!

Even without the extracurriculars, you’ll soon realize that this race is one for the books and that the entire course is filled with spectacular sights of San Diego.

San Diego Half Marathon

The Rock n Roll San Diego half marathon follows the marathon course for the first 8-9 miles but remains primarily within the North-East region of the city.

But don’t worry, this 13.1-mile race will still have runners enjoying the sites with the last half of the run adventuring through Balboa Park and Downtown San Diego. This race offers the ultimate foot tour highlights, covering iconic communities and their unique personalities, providing an in-depth exploration of the city.

Course Difficulty

Although San Diego is a mostly flat and paved road, there are some hilly sections of both the marathon and half marathon courses that may prove difficult for many beginners.

The half marathon course has minor inclines throughout the race and ends with the final 5-6 miles being primarily downhill. Paired with the cool weather, I would rate the difficult of the half marathon at a 2 out of 10.

However, the full marathon has a very difficult inclined portion of the race near mile 23 where the runners head South on Highway 163 for just over mile. This steep incline slowed many runners down to a mere walk and took several minutes off my overall time. Due solely to this portion, the difficulty of the full marathon is listed as 4 out of 10.

Training and Preparation

In addition to a normal training routine, extra preparation should be considered for the hills of San Diego. For those runners who are able to train near hills and trails, it is highly recommended to spend at least a few hours per month running hill sprints.

For those who train near the beach and don’t have the luxury of hills in their backyard, running on sand can provide similar training benefits to their body.

If you frequent the gym for your training, bumping up the incline level on the treadmill or adding in some Stairmaster workouts will surely help in preparing for these races in San Diego.

San Diego Weather

Weather in San Diego and the majority of Southern California is quite consistent. As the Rock n Roll event takes place in June, runners and spectators should anticipate lows between 62-65F and highs between 70-74F.

The average rainfall in San Diego for June is 0 inches with the likelihood of precipitation being less than 1%, so it is unlikely you will experience wet socks or slippery roads.

Cloud cover is quite common, especially in the early hours before the Marine Layer has burned off. In fact, during this year’s race in 2024, the sun failed to even make an appearance before 10:30AM when nearly half the runners had crossed the finish line.

Marathon and Half Marathon Elevation

Marathon and half marathon start an elevation of 288′ and finish at an elevation of 54′.

The total elevation gain for the marathon is 1198′ with nearly one-third of that elevation experienced during miles 23-24 on Highway 163. The total elevation gain for the half marathon is 588′ with an overall slight incline the first few miles and spread-out hills throughout.

Rock ‘n’ Roll San Diego Expo

The 2 days leading up to the event, participants and supporters can enjoy the Health and Fitness Expo located at the Waterfront Park in Downtown San Diego.

Participants are required to attend the event in order to check-in and pick up their race T-shirts and Bibs. In situations where participants are unable to attend the Expo before race day, they can usually request a race-day check-in, although not preferred.

For those able to spend some quality time at the Expo, they will be delighted to see the sponsors and local companies promoting the gear, food, and of course, some freebies.

Event T-Shirts and Bibs

During check-in at the Expo, participants will pick up their bib with unique runner number. These bibs are fitted with a tracker that accurately determines the races start and finish times, and also allows friends and family to track their progress.

Failure to wear your bib or loss of bib during the race will results in a DNF (Did Not Finish) result for the participants.

Following bib pick-up, participants can then head to the T-Shirt booth and pick up their race T-shirt, designed differently for each year’s race.

Sponsors

The Rock ‘n’ Roll San Diego marathon is supported by Health and Fitness sponsors, many of which will have booths at the Expo, along with dozens of other small companies rocking new swag and freebies.

• BioFREEZE

• FITVINE Wines

• St. Jude Children’s Research Hospital

• The Feed.

• wahoo

• Always Advancing

• CEP

• FinisherPix

• Lulu Lemon

Parking & Drop-off Locations

Parking in San Diego can be extremely difficult and often expensive if you don’t know where to go. With limited availability, metered parking frequently has time limits and Hotel valets can be upwards of $50 per day.

There is free parking near the Veteran’s Museum in Balboa Park at Inspiration Point, however, this is nearly 1.5 miles from the starting line and even further from the finish line.

The event does offer parking reservations near the finish line on the corner of Union St. and Ash St. via SpotHero which is less than one mile from the starting line. Although one mile is a seemingly short distance considering you’re about to run a marathon, keep in mind that this trek is uphill.

Gear Check

For the marathon and half marathon runners, gear check is available inside Balboa Park on the corner of Laurel St. and El Prado. Participants wishing to safely store items can do so within the hours leading up to the race.

Gear checkers will need to secure their gear check tag (part of their bib) onto the clear gear bag prior to dropping off. Even if you are not planning on checking items, it is always recommended to know the location in case something unexpected happens.

Marathon Course Description

Start Line: Balboa Park

Marathoners and half marathoners alike will start at one of the most popular spots in San Diego, Balboa Park. Runners will line up at the corner of Quince St. and 6th Avenue facing North.

For this year’s race, over 30 corrals were set up for runners based on race and expected completion times: elite marathon runners up front and just-for-run half marathon runners towards the back, all preparing for a 6:15AM start time.

Miles 1-3: Hillcrest and North Park

Out of the starting gate, runners head North up Sixth Avenue into the Hillcrest community before banking East into North Park. With a slight incline, these first few miles really set the down for this San Diego racing event has to offer.

Expect thousands of spectators lining the streets of the town, many displaying clever and humorous signs, others showing off their whips in car shows.

Miles 4-8: Normal Heights and East San Diego

This portion of the race was by far my absolute favorite and most memorable. These miles have you running through the Normal Heights neighborhood community, and let me tell you, these locals are awesome.

In block-party fashion, residents camped out in lawn chairs and offered all sorts of goodies for the runners, from water and bagels to whiskey and donuts, the options were endless, and the good-natured fun was something I’ll never forget.

Even the kids got into the spirit and could be seen hosing down willing runners who overheated a bit early (or just to make the kids smile).

Miles 9-12: East to Mission Hills

Passing the split point between the races and leaving the neighborhoods, miles 9-12 offer a steady decline back towards Hillcrest and into the Mission Hills community.

This faster part of the San Diego race is a good time to either start picking up some speed or to keep the pace low and let your heart rate start to come back down as you begin to near the halfway point of the race.

Miles 13-14: Downhill Through Old Town

Approaching Old Town, runners now find themselves on a steep decline as they enter Presidio Park and the Old Town San Diego St. Historic Park.

At this point in the race, a huge crowd was seen showing their support and cheering on runners as they start the second half of the race.

Miles 15-19: Sea World San Diego and Overlook

Following the landscape views in Old Town and the largest elevation drop of the race comes the flat and steady straightaway along the bike path.

For almost 3 miles, runners head eastward toward Sea World Drive. At this point in the race, the runners are no longer near city streets or neighborhoods and will notice a decrease in spectator support. While cheering fans can help boost the adrenaline, now is the time to dig deep and continue driving for the last quarter or so of the race.

Looping the bridge near Sea World, runners reach the Eastmost part of the journey and continue on another straightaway towards Linda Vista.

Miles 20-22: Linda Vista and University Heights

The next couple of miles act as the eye before the storm. Even the locals know what’s to come and were seen showing signs warning runners “It’s all uphill from here”.

Finally reaching the Linda Vista community via Friars Rd., runners continue beyond the Mile-21 marker before taking the on-ramp to Highway 163 headed Southbound.

Most people enjoy taking the freeway. I mean, it’s faster right?

Miles 23-24: Climbing Highway 163

If there was ever time to ask yourself “Why am I doing this?”, it wouldn’t surprise me if this had been it. Although I knew what was coming, I highly underestimated the difficulty of this climb.

I had reviewed the elevation chart and thought 300 feet or so was no big deal. Needless to say, it was tough. Roughly half of the runners were walking or breaking entirely to catch their breath while their muscles cramped, and their brain pleaded with them stop.

Fortunately, there were water/medical stations about halfway through the climb. I considered slowing down and catching my breath until I heard someone screaming at me “2 and half miles left. Let’s go!”.

That simple act was enough to kick me in to high gear and finish the ascent unscathed.

Miles 25-26.1: A Downtown San Diego Finish

What goes up, must come down, and reaching the top of the hill I was delighted to see that it was finally “all downhill from here”.

Now at the South end of Balboa Park, the course took one more right turn into Downtown San Diego where the finish line awaited on the corner of Quince St. and Ash St.

Cheers erupted from the crowds, and energy like none other. As tired and worn as I was, the adrenaline was still pumping. This Rock ‘n’ Roll event was truly one to remember.

Half Marathon Course Description

Start Line & Miles 1-8

The half marathon start line and first 8 miles of the Rock ‘n’ roll San Diego half marathon event followed the same route as the full marathon race.

Miles 9-11: East San Diego Through Balboa Park

This portion of the half marathon is the largest elevation loss of the race, dropping nearly 300′ as runners see the wonders of the east side of Balboa Park.

As runners head South, they approach B St. where they would soon meet back with the Marathoners.

Miles 12-13.1: A Downtown San Diego Finish

Making the final turn on to Ash St. and keeping left on the final approach toward Little Italy comes the Finish Line for the half marathoners where they celebrate the same excitement and gratitude from sponsors, live bands, friends and family, and other runners alike.

Aid Stations

Water stations for the Rock ‘n’ Roll San Diego Marathon and Half Marathon are placed along the course every 1-2 miles with many of them having Hydration drinks and/or Gel Pack options. I highly recommend stopping at most, if not all, of these stations. Even if you’re feeling particularly good during these points in the race, hydration and fatigue can sink in quickly if you’re not diligent in consumption.

Marathon Water/Hydration & Medical Stations

• Mile 1 (Water)

• Mile 2.5 (Water/Hydration)

• Mile 3.5 (Medical)

• Mile 4 (Water)

• Mile 6 (Water/Hydration/Medical)

• Mile 8 (Water/Medical/Fuel)

• Mile 8.5 (Water/Hydration)

• Mile 10.5 (Water)

• Mile 11 (Medical)

• Mile 12 (Water/Hydration)

• Mile 13.5 (Water/Medical/Fuel)

• Mile 14.5 (Water/Hydration)

• Mile 16 (Medical)

• Mile 16.5 (Water)

• Mile 17.5 (Water/Hydration)

• Mile 19.5 (Water/Medical)

• Mile 21 (Water/Hydration/Medical)

• Mile 22.5 (Water/Fuel)

• Mile 23 (Medical)

• Mile 24 (Water/Hydration)

• Mile 25.5 (Water)

Half Marathon Water/Hydration & Medical Stations

• Mile 1 (Water)

• Mile 2.5 (Water/Hydration)

• Mile 3.5 (Medical)

• Mile 4 (Water)

• Mile 6 (Water/Hydration/Medical)

• Mile 8 (Water/Medical/Fuel)

• Mile 9 (Water/Hydration)

• Mile 10 (Water/Medical)

• Mile 12 (Water/Hydration)

• Mile 12.5 (Water/Medical)

Accommodations

With so many options to choose from, planning a trip to San Diego can seem overwhelming. For those participating in the race or simply there to witness, here are some great recommendations in America’s finest city.

• Porto Vista (closest to the finish)

• Wyndham San Diego Bayside (closet to the Expo)

• Inn At The Park – San Diego (closet to the start)

• Inn At Sunset Cliffs (most scenic)

• Stay Classy Hostel (most affordable – Adults Only Hostel)

An insider tour of San Diego is highly recommended, offering a unique experience to explore well-known neighborhoods and iconic communities from a local’s perspective.

If during your travel, you hope to enjoy the unparalleled cuisine and nightlife that San Diego has to offer, I would recommend narrowing your search to the downtown areas near the Gaslamp Quarter and Little Italy.

I stayed near the finish at Porto Vista and planned to carb-load in Little Italy the night before the race.

Local Dining and Nightlife

You could spend a lifetime in San Diego and not see half of what this beautiful city has to offer. For those participants looking to extend their stay and make a few extra memories, here are a just a few of some highlighted areas I would recommend.

Little Italy

The Little Italy district in San Diego serves as a one-stop shop for authentic cuisine, craft beer and wine, arts, and live music.

Following a short drive from my home in Orange County, I planned on an early night; however, we runners know how critical fueling before a race is, so it’s no doubt I splurged just a little bit before calling it.

We found ourselves at Barbusa, a modern Sicilian restaurant just one block from the Porto Vista. Although I planned on a modest meal, I did indulge in their famous Short Rib Lasagna, while some friends of mine enjoyed the Carbonara and Bolognese Al Forno.

No dinner in Little Italy is complete without at least one glass of red wine, and although I keep it fairly dry during training season, I figured one glass may help me sleep before the early rise. After a walk down India St to witness first-hand the eccentric and lively nightlife, I stopped briefly at M Winehouse for small pour of an Argentinian Cabernet.

I could have spent several days walking the streets in this quaint community but will certainly plan on returning for future events.

Gaslamp Quarter

While Little Italy is great for a relaxing yet lively rendezvous or evening walk, the historic Gaslamp Quarter in San Diego boasts a slew of bars and clubs for the partygoers and night owls.

This area of San Diego was actually quite famous for its brothels and gambling rings in years past; however, it is since been transformed into a district of beautiful architecture, theatres, art galleries and much more.

While the younger college crowd and locals rave about the bars and clubs such as Trailer Park After Dark and The Tipsy Crow, rest assured there are plenty of daytime attractions such as the San Diego Chinese Historical Museum, the Davis-Horton House Museum, and Petco Park.

Sea World San Diego

You can’t hear the words San Diego and not think of Sea World, the famous waterpark that homes hundreds of marine life mammals for the world to see.

Since 1964, Sea World San Diego has left locals and tourists alike in awe over the spectacle of their Orca’s, Dolphins, Manta Rays, and dozens more.

For those travelling with young children, a daytrip to the Sea World Summer Spectacular which spans the majority of the summer may be the perfect activity to keep the young ones entertained for the weekend.

Petco Park

Home to the San Diego Padres, Petco Park is a must-see for sports and MLB enthusiasts hoping to check another stadium off their list.

With over 80 MLB home-games between Spring and Fall, Petco Park also hosts dozens of concerts each year featuring artists such as Blink 182, a Day to Remember, and P!nk.

Regardless of the type of fan you are, city stadiums are always impressive works of art, and Petco Park in San Diego is no exception.

Overall Experience

Of all the times I have visited wonderful San Diego, this ultimate foot tour embodied all the aspects that make this city so famous and so unforgettable. You truly could not ask for a more diverse and supportive group of locals, a more memorable and serene nightlife, or a more remarkable city history.

While all the iconic communities in San Diego have their own story, their own history, and their own uniqueness, experiencing the blend of it all and witnessing first-hand just how positively energetic it was, truly, was a one-of-a-kind experience.

If you have not been to San Diego but are planning for an upcoming race in town, I sincerely hope you add a couple extra days into your itinerary, as the city has so much to offer. So, book your flights, pack your race gear, grab the kids, and check San Diego off your bucket list.

The post The Ultimate Guide to the Rock ‘n’ Roll San Diego Marathon & Half Marathon appeared first on Beside The Stride.

Well, I hate to break it to you, but it might be time for an upgrade.

If you’re a runner, you know that running shoes are one of your biggest assets, critical to success and injury prevention. But, just like tires on a car, they need to be replaced regularly if you’re to expect continued performance.

How long do running shoes last?

I truly wish there was a straight-forward answer to this question. In short, I have found that most of my running shoes have lasted (truly lasted) anywhere between 200-400 miles. I say “truly lasted” because more often than not I have convinced myself that I could get a bit more distance out of my favorite trainers when in all reality they should have been tossed months prior.

Let’s go back to our comparison of tires for your car. The vast majority of manufacturers guarantee the life of their tires in miles (40,000 miles, for example), not an actual duration (such as 24 months). That being said, it would be easy to say that most running shoes should last you about 200 miles.

What would be more important than tracking the number of miles you put on your running shoes would be to simply pay attention every now and then. Check in with your shoes every few runs and check in with your body after every run.

Why It’s Important to Retire an Old Pair of Shoes

Shoe companies put a lot more effort than you may think into the design of their running shoes. They understand the effects running shoes have on the body, and as running shoes wear, as does the impact they have on our feet and body.

Injury prevention is one of the key reasons that worn out shoes need to be replaced. For those running long distances, the impact on your joints and muscles can grow exponentially worse if your shoes no longer have the support or cushioning they were designed with.

Even without injury or impacts to performance, the recovery time needed between runs may seem longer than usual. If you begin to think it’s time for a new pair of running shoes, it probably is.

How can you tell when it’s time for new shoes?

There are many factors that can help determine if it’s time to toss the old running shoes and invest in a new pair. Your shoes aren’t going to tell you that they need replacing – you’re going to need to pay attention.

Did you notice a new gouge in the outsole of your running shoes? Did you notice a blister on your feet in an area you’re not used to getting blisters?

There are tell-tale signs of wear patterns on your shoes that you should pay attention to.

Factors That Affect How Many Miles Running Shoes Last

Before we list all these signs of wear, let’s take a look at the key reasons as to why running shoes wear more or less quickly than other shoes or for other runners.

The Type of Terrain you Typically Run

Different road conditions should be considered when initially making your shoe purchase. If you decided to order a new pair of Asics Gel-Kayano road running shoes, but your focus is on trail running, you’re going to find yourself in a world of pain and premature wear.

Even if the shoes your purchased were meant for the conditions you typically run, these conditions are likely to change the frequency that they need replacing. Track running might have the lowest impact to wear, while road and trail conditions might have the highest.

How Well did the Shoes Fit?

Although shoe sizes come fairly standard, each company is a bit different. If you have flat feet or wider than normal feet, you may consider different shoe options. Better yet, there are companies that will analyze your gait and foot size and make recommendations best suited for you.

Whenever possible, wear shoes that not only match your foot size, but your foot shape as well.

Running Form and Gait

The intricacies of your gait cycle and running form can also play a role in longevity of your running shoes.

Some runners have issues with under- or over-pronation. Some runners plant on their heels and role to the toe, where others land midfoot.

Even if your form is a bit different from what many would consider “normal”, so long as you are not prone to injury, there may be nothing wrong with your form at all. However, it may have an impact to your running shoe.

How Well do You Take Care of Your Shoes?

Your running shoes take constant and brutal impact while you exercise. You (hopefully) take care of yourself after your run, and your shoes deserve the same treatment!

If they get wet, leave them in a dry area to air out. If they get dirty, clean them. If they smell, deodorize them. You get the point. Neglecting your shoes will only increase the time in which new running shoes are necessary.

5 Signs You Need to Replace Your Running Shoes

By now, you should get the point. Take care of your shoes and check them frequently to determine if it’s time for a new pair. So, how should you do that? Here are the 5 signs you should pay attention to

Sign 1: The Shoes Have Lost Their Bounce

Running shoe technology has come a long way. They are intended to balance comfort and response. The response aspect refers to the shoes ability to propel you forward through your stride.

If you start to notice a difference in your speed or your heart rate needed to maintain that speed, you may need ask yourself if you’re still getting that same bouncy or springy response from your shoes.

Sign 2: New Pains

One of the more obvious signs that you might need to replace your running shoes are unfamiliar pains that pop up during or after a run.

If you’re feeling joint pain in your ankles or knees for the first time, for example, you may need to take a hard look at your shoes. Excessive running on worn out shoes could be detrimental to performance and recovery, and if you’ve got a half marathon in the near future, you could be in for a world of trouble.

Additionally, shin splints or calf pain could also be a sign. Listen closely to your body during and after each run.

Sign 3: Worn Out Treads

While realizing whether or not your shoes still have some bounce to them might be difficult for the average person, one of the more obvious visual signs that it’s time for different running shoes is how much of the tread has worn.

The tread of the shoe is the rubber bottom surface that contacts the terrain. If we once again imagine the tires on a car being ready for replacement, we also need to consider the tread on our shoes.

Tread depths for running shoes will be different based on the terrain conditions, so there is no standard depth you should watch out for. What you should pay attention to though is how much it has changed. It might help to take a quick measurement or picture when you first purchase them and then evaluate every 50 miles or so.

Sign 4: The Wear Pattern Is Uneven

Uneven wear on your shoes may indicate uniqueness in your running gait or form, but it may be a blessing in disguise since it could be more visually noticeable than even wear patterns.

If you under- or over-pronate your feet, you are more likely to experience this condition. Seeing signs of uneven tread depth on the bottom of your shoes should give you all the indication you need to toss them out.

Sign 5: Blisters Are Popping up on Your Feet

Nearly every runner will get blisters, but doing so should not be common. Having a pair of shoes that fit well, offer proper support, and have decent shock absorption are less likely to cause them.

But if over time you start to develop blisters more frequently, it would be neglect to think most shoes just cause this. If you’ve had the shoes for a while and never developed blisters until recently, toss them.

However, if you develop blisters right out of the gate with new shoes, they may not be the best fit for you.

How Do I Make My Running Shoes Last Longer?

Unless you never take them out of the box, your shoes aren’t going to last forever. But proper care and usage can certainly help extend the life of them.

Only Wear Your Running Shoes For Running

Although we may be tempted to show off our new trail running shoes at work or the grocery store, they’re not likely to last much longer than if we wear them solely for their purpose.

If you truly love your shoes and want them to last, wear them only when you need them.

Recognize the Signs of a Fatiguing Shoe

Now that you have an idea of what causes shoes to fatigue and how to identify the signs, start putting it into practice.

You don’t need to create an inspection checklist or spend a half hour determining if you can wear them or not, but a quick visual check doesn’t hurt.

Take Care of Your Shoes

I wish this was obvious to most people. Your shoes should be maintained just like anything else you own. The more you neglect your gear and equipment, the more likely it is to fail on you sooner than you’d hoped.

Keeping your shoes clean, free of debris, odor free, and out of high-moisture areas are some of the simplest methods to increase their life. Do note, however, that shoes will not last forever regardless.

Get fitted by a professional to make sure the shoe is right for you

For some runners, shoes right off the shelf with normal sizes might work just fine with no issues. For the rest of us, however, considerations of foot shape, arch height, width, etc. are too big of factors to ignore.

A quick internet search for custom fitting running shoes may be all it takes to find a store that is willing to analyze your foot, your form, and your gait to get you into the perfect fitting shoe for your tailored comfort and performance. The better your shoes fit, the longer they will last.

Consider Training in Two Pairs of Shoes (Minimum)

Having more than one pair of shoes can also be a great option, especially if your running includes a variety of different terrain.

Having just one pair will possibly lead the shoes to prematurely wear. You may consider having a pair of high midsole-drop, lightweight shoes for road conditions, and more durable low midsole drop for trail running.

Or if you’re a runner who sticks to a specific terrain, having that second pair can ensure overall longevity.

Overview

We love the day our new gear shows up and despise the thought of ever having to get rid our super shoes. Unfortunately, to keep our performance at its peak and lower the risk of running injuries, our best option is to keep them up to date.

Knowing how to visually check and maintain our gear, and by listening to our bodies, are key in increasing our shoes longevity.

The post How Long Do Running Shoes Last? +5 Signs You Should Replace Them appeared first on Beside The Stride.

Those of us with flat feet, myself included, typically need to have a break-in period for new shoes, hoping that over time that the shoes would begin to conform to our individual shapes. As many of the larger shoe companies design for the “normal” foot shape, the reviews that we see for comfort and stability may be worthless in comparison.

Running with Flat Feet

For runners with flat feet, identifying the perfect shoe should be one of the most important decisions made before tying up our laces. Injury prevention becomes much more difficult when there is additional strain on our feet.

In many ways, the body works from the ground up. Pain in our feet can cause pain in our ankles and knees. Pain in our knees and hamstrings can lead to lower back pain. And so on. Understanding the effects of improper footwear is the first step in sustained comfort, endurance, and injury prevention.

Importance of Proper Footwear

While shopping for price and style may be the primary focus for some, serious runners and those with flat feet should look at many other aspects of running shoes that they may not even be aware of.

Shoppers should be researching these specifications if they’re concerned with how the shoes will feel, their level of comfort, and most importantly, their risk of injury. These are factors such as whether or not the shoes were designed for speed or comfort, what the midsole drop or heel to toe drop values are, and if the shoes have been certified by the APMA (American Podiatric Medical Association) and determined to promote good foot health.

In addition to injury prevention, selecting the correct running shoe has multiple other benefits. For instance, shoes that are designed to be more breathable can prevent the feet from overly sweating causing uncomfortable rubbing or athlete’s foot. Some shoes are meant for stability and arch support; others comfort; others speed; etc.

Depending on the expected activities of the user, understanding these different types of shoe specifications can play dividends in performance and satisfaction.

Difficulties in Footwear for Flat-footed Runners

Runners with flat feet need to add in additional concerns when selecting running shoes. Aside from being able to perform with endurance, pace, or road conditions, ensuring that the arch of your foot (or lack thereof) is protected in the long haul.

Custom insoles are likely the preferred option for flat feet, as a podiatrist or chiropractor can perform scans of your pressure points. A few weeks later, perfectly fitting insoles could be lining the inside of your favorite running shoes.

However, these insoles can be several hundred dollars or more. For those looking to find off-the-shelf running that may be best suited for flat feet, there are multiple options that can be explored to give you the best likelihood of success.

Best Run Shoes for Flat Feet

Dozens of running shoe websites and hundreds of reviews have been explored to help narrow down the top 15 running shoes for flat feet.

These shoes would be more likely to minimize or eliminate the need for those trial periods, expecting to have a more comfortable fit when walking or running right out of the gate, without sacrificing style or affordability.

If you don’t find what you’re looking for here, I hope you at least identify some of the features of running shoes that might make a positive difference in your running journey with flat feet.

#1: Brooks Adrenaline GTS 23

Coming it at number 1 for best running shoes for flat feet are the Adrenaline GTS 23’s from Brooks. Brooks running shoes are one of the most popular brands I see at running events and one of my all-time favorite shoes for comfort as they put comfort at the forefront of their development and somehow are able to maintain speed and style.

Description

Aside from making comfort the priority, these shoes are designed with a GuideRail technology that keeps your stride and gait cycle consistent even when you get tired. In addition to maintaining arch support, this technology also aids in supporting your feet, knees, and hips.

The midsole was designed to be incredibly soft, without having a “squishy” feel to them by utilizing their DNA Loft feature. In a sense, these shoes react based on the uniqueness of the runner rather than to a standard, making them the perfect shoe for someone with “non-normal” features such as flat feet.

In addition to the fancy new technology that Brooks has implemented, the shoes are incredibly stylish and come in dozens of colors to choose from. The only downside identified by a few of the runners was that the toe box seemed to be larger than previous versions requiring different sizes than expected.

#1

Brooks Adrenaline GTS 23 Men's

The Adrenaline GTS 23 is for runners who need support and want a smooth, reliable ride. This Brooks Adrenaline GTS 23 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance. Predecessor: Adrenaline GTS 22

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#1

Brooks Adrenaline GTS 23 Women's

The Adrenaline GTS 23 is for runners who need support and want a smooth, reliable ride. This Brooks Adrenaline GTS 23 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance. Predecessor: Adrenaline GTS 22

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#2: Asics GT-2000 12

Second on our list should come as no surprise at all. The Asics GT-2000 12’s are packed with new technology that focus on stability, control, and comfort. Reasonably priced, these running shoes are perfect for runners with flat feet and come in dozens of colors to choose from.

Description

Introducing a 3D guidance system that provides adaptive stability based on the steps of the runner, Asics really made a step change with their shoe technology. This system adapts to the runners and provides stability every step, even if their gait begins to change.

This 3D guidance system is put to work by 3 key changes in the shape of the bottom of the shoe. First, the basenets in the middle have been increased which thus increases the overall stability of the runner.

The bevel at the heel has also been increased, minimizing the effects of an improper heel strike which could lead to injury. This allows the runner to have a bit more control when striking the ground. Similarly, the forefoot is flared around the toe box providing smoother take-off. From heel to toe, runners should expect extreme control, even when starting to lose form on the long runs.

Asics is also well known for their comfort, and with the introduction of their PureGEL^TM technology and added cushioning, runners with flat feet can rest assured knowing they are getting the best level of arch support and stability.

If these features haven’t convinced you yet, the GT-2000 12’s have a 21% lower carbon footprint than the industry average.

#2

Asics GT-2000 12 Men's

The GT-2000 12 shoe is a versatile stability trainer that's functional for various distances. We've reimagined this workhorse running style with less weight and a smoother heel-to-toe transition.

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#2

Asics GT-2000 12 Women's

The GT-2000 12 shoe is a versatile stability trainer that's functional for various distances. We've reimagined this workhorse running style with less weight and a smoother heel-to-toe transition.

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#3: New Balance Fresh Foam 860v13

Next on our list is the New Balance Fresh Foam 860v13 series. Known for their comfortable designs, it’s no surprise that New Balance hits the charts early on for best running shoes for flat feet.

Description

With a superior dedication to cushioning, runners with flat feet can experience the Fresh Foam X Midsole which utilizes multiple foam layers providing extreme comfort. This midsole design also help improve performance and maintain stability.

The Fresh Foam 860v13’s also include a medial post that helps control pronation supporting injury prevention. The APMA has also granted them a Seal of Acceptance so you know your feet can trust them.

These shoes were designed for comfort even for long distances and are highly recommended for those with flat feet looking to maintain stability without sacrificing performance.

#3

New Balance Fresh Foam 860v13 Men's

Fresh Foam X midsole foam with approximately 3% bio-based content delivers our most cushioned Fresh Foam experience for incredible comfort. Bio-based content is made from renewable resources to help reduce our carbon footprint.

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#3

New Balance Fresh Foam 860v13 Women's

New Balance designed the 860 to keep up with the demands placed on shoes by the dedication of the stability-minded every day runner. The latest entry in the series, the Fresh Foam X 860v13, augments the pinnacle cushioning experience of Fresh Foam X

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#4: Asics Gel-Kayano 27

Another great option for our Asics runners in the Gel-Kayano 27. These shoes are not only designed for comfort and moisture reduction but are also meant for those with neutral or over-pronated feet, specifically those with flat feet or low arches.

Description

The Gel-Kayano 27’s feature a Gel Technology Cushioning System for the rearfoot and forefoot that dampens the shock experienced during each step and allows for multiple degrees of freedom.

This Cushioning system paired with the FlyteFoam Propel technology makes for a perfect option for runners with flat feet. This shoe design allows the runner to feel less impact during their runs, protect their low arches, and prevent injury.

The structural design of the shoe is even more impressive. The heel of the shoes work jointly with what Asics calls the Trusstic system, which is calibrated to the individual needs of both men and women. This system keeps the heel secure and helps maintain stability during the run.

#4

Asics Gel-Kayano 27 Men's

Ortholite Lasting: This lasting material features plush underfoot comfort while providing excellent moisture management and a high level of breathability

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#4

Asics Gel-Kayano 27 Women's

Ortholite Lasting: This lasting material features plush underfoot comfort while providing excellent moisture management and a high level of breathability

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#5: Brooks Glycerin GTS 21

Coming in at our number 5 pick is the Glycerin GTS 21 from Brooks, a shoe that the company believes may be the most cushioned running shoe on the market. Dedicating its design to plushness and support, these shoes are likely to give your flat feet the support they need to perform.

Description

The Glycerin GTS 21’s feature an innovative GuardeRails holistic support system that helps the body stabilize during unintended motion, which makes the shoes a great option for more than just running.

As we mentioned, Brooks believes the Glycerin 21’s are the ideal choice when it comes to support and comfort, and it looks like they’re able to back it up with the design effort that was put into these shoes. Aside from being granted the Seal of Acceptance from the APMA, these shoes have incorporated a breathable and flexible warp knit upper that supports an accommodating fit for nearly any foot shape or size.

They have also included a technology known as DNA Loft v3 cushioning which is the perfect balance of weight and comfortability. you are a flat-footed runner who wants to feel like they are running on clouds, these are the shoes for you.

#5

Brooks Glycerin GTS 21 Men's

The Glycerin GTS 21 is for runners who think there is no such thing as too much cushioning but seek additional support from our trusted GuideRails holistic support system. This Brooks Glycerin GTS 21 has been granted the APMA Seal of Acceptance. Predecessor: Brooks Glycerin GTS 20.

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#5

Brooks Glycerin GTS 21 Women's

The Glycerin GTS 21 is for runners who think there is no such thing as too much cushioning but seek additional support from our trusted GuideRails holistic support system. This Brooks Glycerin GTS 21 has been granted the APMA Seal of Acceptance. Predecessor: Brooks Glycerin GTS 20.

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#6: Brooks Adrenaline GTS 22

As the predecessor to our number 1 ranked shoe for flat feet, the Adrenaline GTS 22’s also rank very high on our list. Having already incorporated much of the same technology as the 23’s, these shoes will likely give you similar support at a better value than most.

Description

The Adrenaline GTS 22’s feature the GuideRail and DNA Loft technology seen on the newer version, so one should expect a generous amount of cushioning and stability control with these shoes.

All aspects of your stride will feel the comfort and plushness of the midsole as it was recently upgraded to ensure the smoothest and most comfortable run you could ask for. However, some users complained that many materials in the shoe began to wear much quicker than they had expected and may take longer to break in.

The best part about these shoes is how affordable they are. With a price tag of less than $100, you can’t go wrong when it comes to value and protection for your flat feet.

#6

Brooks Adrenaline GTS 22 Men's

Runners looking for a smooth ride, with great cushion and trusted GuideRails support that won’t distract from the fun of the run. This Brooks Adrenaline GTS 22 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance. We recommend ordering Brooks running shoes 1/2 to one size larger than your dress shoe.

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#6

Brooks Adrenaline GTS 22 Women's

Runners looking for a smooth ride, with great cushion and trusted GuideRails support that won’t distract from the fun of the run. This Brooks Adrenaline GTS 22 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance. We recommend ordering Brooks running shoes 1/2 to one size larger than your dress shoe.

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#7: Hoka Arahi 7

If you’ve been to any running event recently, then you know just how popular Hoka’s have become. For runners and walkers alike, the Hoka brand is infamous for maintaining comfort after a long day. The Arahi 7’s come in at number 7 on our list for flat feet due to their focus on stability and cushioning.

Description

The structure of the Arahi 7’s utilizes a patented J-Frame^TM technology that helps stabilize the runner when they are rolling their foot inward or overpronating, and it does so without trying to overcorrect too much. From a stability standpoint, these shoes rank towards the top.

From a cushioning standpoint, these shoes are considered to be the perfect balance between overly plush and overly responsive, allowing the runner a healthy middle ground between performance and comfort.

Although the overall fit of the shoe is rated quite high, many users have insisted that their heels tend to slip during the run which could cause irritation or blisters in that area.

The flat-footed runners can certainly benefit from this type of running shoe, but I would caution against long-distance running here. These shoes would provide better short-to-medium distance protection and stability, rather than sustained endurance running.

#7

Hoka Arahi 7 Men's

Not your average stability shoe, the Arahi 7 delivers the same streamlined support as its predecessor with our patented Frame technology. Updated with a zonally engineered, flat knit upper for improved midfoot lockdown, we’ve fine-tuned the fit with a plusher tongue, mid-foot ghillies, and a stretchy dual gusset beneath the lace line to help mitigate tongue migration

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#7

Hoka Arahi 7 Women's

The new Arahi 7 is simply extraordinary. Thanks to our patented J-Frame technology, it offers the same perfect grip as its predecessor and looks really chic. The targeted flat knit upper ensures an optimal grip on the midfoot, while an even softer tab along with an elastic double gusset under the laces prevent the tab from slipping.85% textile, 15% synthetic

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#8: Saucony Triumph 21

As a long-time fan of Saucony, I was pleased to see their Triumph 21 running shoe make the list at number 8. With a neutral stability and high-flush design, the company emphasized their dedication to comfort for all types of runs, even for those with flat feet.

Description

The Triumph 21’s feature Saucony’s PWRRUN+ technology for the midsole of the shoe which increases comfort and reduces weight. With a padded tongue and flat-knit upper, you are sure to maintain comfort for the long runs.

While many runners face the challenges of fitment, Saucony has also developed a new lacing system that keeps the shoes secure on your feet.

Although this edition of the Triumph does not have a Seal of Acceptance from the APMA, the predecessors 19 and 20 do, so it may be only a matter of time if the company is seeking approval.

#8

Saucony Triumph 21 Men's

Want something that’s more comfortable than anything else you’ve tried? Meet the Triumph 21 —a light and plush performance shoe that’s built for those who need a little more out of their daily miles. Combining PWRRUN+ cushioning with 360 degrees of secure support, it’s a neutral runner that gives back as much as you put in.

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#8

Saucony Triumph 21 Women's

Want something that’s more comfortable than anything else you’ve tried? Meet the Triumph 21 —a light and plush performance shoe that’s built for those who need a little more out of their daily miles. Combining PWRRUN+ cushioning with 360 degrees of secure support, it’s a neutral runner that gives back as much as you put in.

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#9: Asics Gel-Kayano 28

Asics certainly has made an impact on the running community with their Gel-Kayano series as the different editions hit this list multiple times. Coming in at number 9 are the Gel-Kayano 28’s, the successor of the 27 series that was already loaded with new technology.

Description

The Asics Gel-Kayano 28’s have been designed to be more durable than their predecessors by utilizing an AHAR Plus Outsole placed in specific areas of the outer part of the shoe. The company claims this provides a 50% improvement in overall durability versus their normal High Abrasion rubber.

The shoes boast high breathability with their engineered mesh upper and increased comfort with their Ortholite X-55 sock liner, something flat-footed runners desperately need. These improvements combined with the Asics Trusstic structural system are intended to provide improved structural integrity while allowing runners to perform.

The overall concerns from the runners indicate that, typical for Asics, the shoes fit a fit narrow and often about a half size too small. Although the company does offer wide sizes, they seem to be quite scarce in availability.

#9

Asics Gel-Kayano 28 Men's

The ASICS Kayano 28 is a top-tier stability trainer built for all paces and distances. Significant changes made to the design have turned this trainer into one of the leaders of the stability pack.

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#9

Asics Gel-Kayano 28 Women's

The ASICS Kayano 28 is a top-tier stability trainer built for all paces and distances. Significant changes made to the design have turned this trainer into one of the leaders of the stability pack.

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#10: Nike Pegasus 40

Nike was able to make the top 10 with their Pegasus 40 running shoe, designed to be one of their most responsive shoes that also focuses on durability and improved cushioning systems.

Description

The Pegasus 40’s utilize a combination of their Zoom Air units and a new React foam that provides both comfort and response for flat-footed runners. The midfoot was entirely redesigned to improve overall wearability and fitment.

The shoes also have an engineered mesh that support breathability and a Nike-owned waffle-inspired rubber outsole that increases traction and flexibility.

For those looking for a focus on comfort, the company has also included a sock liner and plush tongue that keep the feet comfortable while maintaining a secure fit. Although these improvements benefit the average runner as well as those with flat feet, the company did see a weight increase in this edition of the Pegasus as a result of these improvements.

#10

Nike Pegasus 40 Men's

Heel area optimizes the landing space and improves transition and durability.

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#10

Nike Pegasus 40 Women's

Heel area optimizes the landing space and improves transition and durability.

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#11: Saucony Guide 16

Next on our list, coming in ranking at number 11 are the Saucony Guide 16’s, a shoe that was designed to conform to the unique shape of your feet, whether you have high arches or are flat-footed.

Description

The Guide 16’s use the same PWRRUN foam midsole as the Triumph series yielding a softer stack. The trade-off for a such a soft stack, however, is the responsiveness one should expect from the shoe. The greater the softness, the lesser the response.

The company does suggest that these shoes allow runners to get to their ever-favorite auto-pilot mode, where it feels like it takes no effort to move forward through each stride, and that the transition from heel to toe, is absolutely effortless.

The reviews on the Guide 16’s are overwhelmingly positive when it comes to cushioning and support, although the main negative response is in regards to water, even light puddles, that seem to go directly in the toe box. It is suggested that for potential wet runs, that these may not be the shoes for you. However, for dry conditions that may be the perfect addition to your collection.

#11

Saucony Guide 16 Men's

It’s comfort and support over everything with the Guide 16. Perfectly balanced with cushioning where you need it, this shoe is truly built to do it all. Experience a personalized fit and feel the minute you put it on

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#11

Saucony Guide 16 Women's

It’s comfort and support over everything with the Guide 16. Perfectly balanced with cushioning where you need it, this shoe is truly built to do it all. Experience a personalized fit and feel the minute you put it on.

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#12: Asics Gel-Kayano 30

Once again, the Gel-Kayano’s from Asics make the list for best running shoes for flat feet. The Gel-Kayano 30’s developed even more technology for this edition without any increase in weight from the 28 series.

Description

The Gel-Kayano 30’s were designed for low arches and flat feet and include a brand new 4D guidance system that creates adaptive stability for the runner leading to a more balanced stride.

You may ask yourself what these four dimensions are. Well, according to the company, in addition to the 3 dimensions of space (length, width, and depth), the company insists that time is the fourth dimension, and that over time, the shoes will react and respond to the runner.

The shoes also include a REARFOOT PureGEL technology that is 65% softer than previous gels without losing any of the important elements that Gel users have come to love.

Aside from a narrow fit, which is common for Asics, many users have insisted that the fit around the ankle is a bit tighter than usual which could cause irritation of blistering during longer runs.

#12

Asics Gel-Kayano 30 Men's

A lightweight technical knit material that is designed to create a unique balance of comfort, breathability and fit while reducing the need for additional overlays.

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#12

Asics Gel-Kayano 30 Women's

A lightweight technical knit material that is designed to create a unique balance of comfort, breathability and fit while reducing the need for additional overlays.

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#13: Saucony Tempus

If you’re looking for the perfect balance of cushioned support and responsiveness, the Saucony Tempus might be the perfect shoe for runners with flat feet. Ranking at number 13 on our list, Saucony suggests that their Tempus running shoe provides maximum energy.

Description

The Tempus running shoes also includes the PWRRUN technology from Saucony which increases the support the shoe provides to the foot, but they have also included the new PWRRUN PB which, in combination, optimizes the energy output for the runner.

The fitment of these shoes is said to be incredible supportive and unique to the runner, insisting that the runner sits into the shoe, rather than on top of it.

The Tempus running shoes are incredible light, weighing in at only 8.9 ounces for Men, and were given the Seal of Acceptance by the APMA.

The downside to these shoes seems to be in the overall long-term durability, with many users claiming after a few months that the foam was quickly starting to wear.

#13

Saucony Tempus Men's

Meet Tempus—a revolutionary experience that’s the first of its kind. It’s got that incredible superfoam bounce you’ve been missing combined with the adaptive guidance system you need to perform at your best. Don’t snooze on this one.

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#13

Saucony Tempus Women's

Meet Tempus—a revolutionary experience that’s the first of its kind. It’s got that incredible superfoam bounce you’ve been missing combined with the adaptive guidance system you need to perform at your best. Don’t snooze on this one.

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#14: New Balance Fresh Foam 1080v13

The New Balance Fresh Foam X series is well-known for cushioned support and comfort, and the 1080v13’s just happen to make it into our top 15 for flat feet. Although these shoes are more contoured to average arches, the overall cushioning in these shoes can be a good option.

Description

The Fresh Foam X 1080v13’s incorporate the company’s Fresh Foam X midsole which provides an abundance of cushioning while maintaining a weight of only 9.2oz.

The shape of these shoes promotes a steady rocking motion from heel-to-toe, so they may be most effective for runners with a shorter stride or weak ankles. I happened to wear these shoes for several months while going through physical therapy for my ankles and because I did need to shorten my stride, these shoes were an absolute lifesaver. The upper mesh was engineered to promote breathability and the outsole is a very durable rubber which increases stiffness at toe off.

Some users did suggest that the shoes fit a bit narrow and small, so it would be recommended to try a half size larger than normal or go for a wider option since the company does provide them.

#14

New Balance Fresh Foam 1080v13 Men's

The 1080 is the pinnacle offering from New Balance’s running lineup. A combination of top-of-the-line performance technology and wide-ranging accessibility offers runners at every level of intensity more comfort over more distance.

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#14

New Balance Fresh Foam 1080v13 Women's

The 1080 is the pinnacle offering from New Balance’s running lineup. A combination of top-of-the-line performance technology and wide-ranging accessibility offers runners at every level of intensity more comfort over more distance.

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#15: Altra Altra Provision 7

Last, but certainly not least, and ranking number 15 on our list for flat-footed running shoes are the Altra Provision 7’s. Altra strives to focus their innovation on natural movement with their signature FootShape design.

Description

The Altra Provision 7’s put their focus on balancing support where you need it and comfort where you deserve it. Utilizing a signature EGO midsole, these shoes offer exceptional cushioning in every stride.

With a larger toe box, runners have more room for their toes to spread and promotes proper low-impact form for your running. The midsole also includes InnerFlex technology suited to increase performance and flexibility.

However, while the toe box and midsole are quite well designed, the heel appears to be a little bit narrower than users would expect. Additionally, the outsole of the shoe is highly perforated and seems to grab onto any dirt or debris on the road. If you’re a trail runner, that may be a deal breaker for you.

#15

Altra Altra Provision 7 Men's

Unlock your potential with a road shoe that’s here for you— and there for you. Our signature Altra EGO midsole offers cushion in every stride as our medial GuideRail technology provides support but only there when you need it. This updated Provision features our Standard FootShape Fit for the power and stability you need on the road.

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#15

Altra Altra Provision 7 Women's

The newest Provision is here with support that’s here for you— and there for you. This versatile road shoe is equipped with our signature Altra EGO midsole foam and our medial GuideRail technology to help you unlock your potential. Featuring our Standard FootShape Fit, the Provision 7 is ready to hit the road.

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Overview

With so many options for footwear, even the runners with flat feet have many options. For much needed arch support, increased stability, and comfort, these companies have put a lot of effort into their development for different foot types.

So, if you are a runner like me, with low arches or flat feet, I truly hope you’ll spend just a little bit of extra effort doing the research so that you can make the most of your running experience while promoting strong foot health.

As an Amazon affiliate, I earn commission from qualifying purchases at no extra cost to you.

The post 10+ Best Running Shoes for Flat Feet (Men and Women) appeared first on Beside The Stride.

For 28 years, Huntington Beach, known around the world as “Surf City” has been home to the Surf City marathon, regarded as one of the most scenic and fastest courses in Southern California.

Tens of thousands of spectators and runners join together every February to witness the beauty of the Pacific Ocean as the sun rises and the Marine Layer slowly burns away.

I was born and raised in Huntington Beach and knew that my first marathon would be at home, surrounded by familiar landmarks, familiar faces, and the nostalgia of childhood memories.

This article will provide you with first-hand insight on all aspects of the Surf City Marathon, what to expect, and how you can make the most of this incredible race.

Surf City Marathon

If you’re considering what your first or next marathon should be, the Surf City marathon in Southern California’s Huntington Beach should be at the top of your list.

Boasting an impressive 15,000+ runners, this award-winning, 26.2-mile Boston-Qualifier will undoubtedly exceed any expectations you have of a memorable race weekend.

As a mostly flat course, the runners will find themselves primarily back and forth along Pacific coast highway and the Huntington beach bike path, but also with a sight-seeing adventure through the Wetlands and a journey through the Huntington Beach Central Park.

Surf City Half Marathon

The event also features the Surf City half marathon, a 13.1-mile race that mimics the full marathon pretty closely.

With the same start line and finish line, the key difference between the full and half marathon is twofold. First, the half marathon does not journey far enough inland to enjoy the early morning fog that imposes itself throughout Central Park.

Secondly, the half marathon runners will not endure a second set of looping along the coastal bike path.

Be sure, however, that the beauty of Pacific coast highway and all that Huntington Beach has to offer will not be missed during the half marathon.

Course Difficulty

Both the Surf City marathon and half marathon are considered easy courses, and a great option for beginners or those participating in their first race.

The course is primarily flat for the entire duration with level road and path conditions throughout.

Training and Preparation

Even the easy courses such as the Surf City marathon require a substantial amount of training and those who plan to participate should take the steps necessary to ensure they remain safe and capable of completing the races.

Because there are no hills or trails in either the Surf City marathon or half marathon, a standard training plan could be followed. At a minimum, I would recommend 8-10 weeks of training for the half marathon, and 14-18 weeks training for the full marathon.

Each individual will be at different levels of performance and capability and will have different training needs. There are Long Run Tips that runners can follow to ensure they are best prepared for when the big day comes.

Huntington Beach Weather

Just like the majority of Southern California, the weather in Huntington Beach is favorable year-round with average temperatures ranging from 50-70F in the Winter months and 65-85F in the Summer Months.

The Surf City marathon takes place in February, the rainiest month for Huntington Beach, with an average rainfall of just over 3 inches.

Those preparing for the race should expect temperatures in the low 50’s at the start of the race with likely overcast and chance of light rain.

By the end of the race, the sun will likely have burned off any remaining marine layer with temperatures rising in the mid-to-high 60’s. Of course, these are averages, and the actual temperatures are likely to vary each year.

Winds are also probable near the coast and likely cool in temperature as they pass over the Pacific Ocean. Typical wind direction would be facing the runners as they move Northward; however, this past race was the opposite, with headwinds coming from the South.

Marathon and Half Marathon Elevation

For the Surf City marathon, the total elevation gain is roughly 370 feet with maximum and minimum elevations of 90 feet and 0 feet, respectively. The primary change in elevation is during the inland portion of the run as the participants head down Edwards Hill towards Central Park and then back up as they return to Pacific coast highway.

The Surf City half marathon has a total elevation gain of roughly 100 feet with similar maximum and minimum elevations of the full marathon. Although the half marathon runners also head inland, the course returns to the coast prior to reaching the steep hill on Edwards St.

Surf City Marathon Expo

The expo for the Surf City marathon and half marathon takes place the 2 days leading up to the event. Held right on Pacific coast highway, just a few blocks South of the pier, runners can pick up all of their event necessities and purchase any last-minute gear they may need for the race.

Event T-Shirts and Bibs

One of the benefits of the Surf City marathon events is the running shirt that highlights the uniqueness of Huntington Beach. All participants are expected to attend the expo on one of the two days to check-in to the race, pick up their bib that has a built-in tracker and shows their individual participant number, and pick up their running shirt. Runners are required to wear their bib throughout the duration of the race; however, the running shirt is optional.

Sponsors

Several companies sponsor the Surf City marathon and can be supported during the expo and after the events.

• Snail’s Pace Running Shop

• OS1st

• Shokz

• OOFOS

• The Waterfront Beach Resort, a Hilton Hotel

• TruMoo

• Rivalz

• Cedars Sinai

• Gatorade

• Aquafina

• 5 Points Plaza

• Rivian

• Michelob Ultra

• Dave’s Killer Bread

• Ghost

• Runna

Parking & Drop-off Locations

The downtown area of Huntington Beach can prove difficult to park even when no events are taking place, so participants and spectators should plan their parking well in advance.

There are multiple Huntington Beach Parking lots off of Pacific coast highway, some that are paid and some that are free. Many of the free lots are a bit further from the event but have provided shuttles that bring you closer to the start line. The free parking areas include the Civic Center, Edison High School, and many of the Beach lots between Beach Blvd. and Brookhurst St. These lots have continuous shuttles starting at 5:00 am.

Additionally, the downtown area has free street parking North of 7th St, however, spaces are limited as they are residential areas.

For parking closer to the Surf City marathon start line, there are several paid parking options such as the Pacific City Parking structure, Main Street Promenade, and the Strand Parking lot. Parking fees for these areas are not solidified as they are not controlled by the event officials.

For participants getting dropped off, it is important to note that many of the streets will be shut down for the event. A prime drop-off location is on the corner of Beach Blvd. and Atlanta Ave. which is just south of Pacific coast highway. From here, participants will need to walk a few blocks to the start line.

Gear Check

The Surf City Marathon does provide a gear check option for all participants between 6:00 am and 1:00 pm on race day. The gear check area is in the Huntington Beach Lots near the expo location.

When a participant requests a gear check, they will provide the attendant with the tear-off portion of their bib. Once all of the needed gear is in the provided bag, the attendant will secure that portion to the bag and store it safely by bib number.

Even if you do not plan to check anything, it is important to at least know the option is available and where the location is. On multiple events I have had to check items I did not plan to (prescription eyeglasses I forgot to leave in my car, a GoPro camera that had a dead battery, etc.).

Marathon Course Description

Start Line

Both the Surf City marathon and half marathon begin on Pacific coast highway on the corner of Huntington St. The runners face North as the National Anthem was sung, and the countdown began.

For the marathon runners, the countdown ended promptly at 6:30 AM as they took off down the coast, quickly passing the Huntington Beach pier.

Miles 1-3

The first mile of the race follows North on Pacific coast highway, passing the Pacific City outdoor shopping and dining mall, Main Street, and the Huntington Beach pier.

The next couple of miles down PCH provide stunning views of Huntington City Beach and the early-morning surfers, as well as the famous “Dog Beach” where locals get a chance to let their pups off the leash and get their paws wet.

Just before the 3rd mile marker, the runners will make a right turn down Seapoint Street as they continue their journey inland.

Miles 4-8

The trip down Seapoint street takes the runners alongside the Southend of the Wetlands, a marshy area of more than 100 acres, and home to much wildlife.

Further inland, the course makes a right turn on Garfield Avenue followed quickly by a left turn down Edwards Street towards the Huntington Beach Central Park and Library. This area of Surf City is known for some of the most stunning homes and communities such as Seacliff, The Bluffs, St. Augustine, and many more.

This Southernmost tip of Edwards Street is also well-known by locals for its steep hill and is the only quick elevation change on the entire course. This point, however, is the decline.

At the bottom of the hill, the runners find themselves at the beginning of beautiful Central Park where they will loop each of the walking trails around Lake Huntington and Talbert Lake from miles 5 through 8.

Miles 9-10

To complete the inland portion of the Surf City Marathon, the runners then head back towards Pacific coast highway as they start the Edwards Hill incline. Fortunately for most, the decline is only about 25 meters with the remainder of the course showcasing the scenic beauty and flatness of Huntington Beach.

Miles 11-16

With the runners back on Pacific coast highway for the remainder of the race, they continue North alongside Bolsa Chica state beach towards Sunset Beach, a small subdivision of Huntington Beach featuring enviable beach-front properties.

Just beyond the mile-12 marker, the course U-turns South on Pacific coast highway for nearly 4 miles until 14th Street where the runners drop down to the Boardwalk for the final loops of the race.

Miles 17-26.2

The final lap of the Surf City marathon once again takes the runners North on the Boardwalk through Huntington City Beach and Bolsa Chica State Beach.

After 5 miles straight North, one final U-turn is all that remains. Although the weather is usually ideal in Huntington Beach, I will caution that the wind can play factor in your performance. The wind typically follows the coastline, either North or South, so one portion of this final lap is likely to have the wind in your face.

As this was my first full marathon, Mother Nature found it suitable to graciously provide me with 17 mph headwinds in the final stretch. As tough as it was, the finish line was right back near the starting line, just South of the Huntington beach pier where the runners are greeted with their medals, snacks, and of course the Beer Garden.

Half Marathon Course Description

Miles 1-4

The first four miles of the Surf City half marathon follow the same route as the full marathon.

Miles 4-6

The split point between the two events occurs just beyond the Huntington beach Wetlands on Edwards St. As the full marathoners continue down Edwards Hill toward the Library, the half marathon participants will turn left onto Overlook Dr. where they will be stunned by the overlook view that appears.

This local favorite sight-seeing area features walking trails and a view of Pacific coast highway. After a quick loop in the backyard of The Bluffs community, the half marathon participants head back to Pacific coast highway for the second half of their run.

Miles 7-13.1

The final portion of the Surf city half marathon is a single back-and-forth trip on Pacific coast highway. Once back on the coast, the participants will head North towards Sunset Beach before they U-Turn towards the finish line.

With multiple aid stations along the way, runners are encouraged to stay hydrated and fueled as they dig deep for the home stretch.

This final straight shot to the finish line reconnects with the full marathon participants for the last mile around 11th St. when the full marathoners leave the beachfront running path.

Aid Stations

Water stations for the Surf City Marathon are placed along the course every 1-2 miles with many of them having Gatorade and/or Gel Pack options. I highly recommend stopping at most, if not all, of these stations. Even if you’re feeling particularly good during these points in the race, hydration and fatigue can sink in quickly if you’re not diligent in consumption.

Marathon Water/Gatorade Stations

• Mile 1.5 (Water only)

• Mile 3

• Mile 4.5

• Mile 7

• Mile 8.5

• Mile 10/14.5

• Mile 11/13

• Mile 12 (Gel Packs)

• Mile 16/24

• Mile 18

• Mile 19.5/22.5

• Mile 21 (Gel Packs)

• Mile 25 (Water only)

Half Marathon Water/Gatorade Stations

• Mile 1.5 (Water only)

• Mile 3

• Mile 4.5

• Mile 6/10.5

• Mile 7/9

• Mile 8 (Gel Packs)

• Mile 11.5 (Water only)

Accommodations

For those out-of-towners planning to enjoy a weekend in Huntington Beach for the Surf City marathon, there are many highly rated waterfront resorts to choose from.

Here are three of the top recommendations for staying near the coast.

• The Waterfront beach resort, a Hilton Hotel

• Paséa Hotel and Spa

• Kimpton Shorebreak Huntington Beach Resort

For those travelling with tighter budgets, it is important to note that the further inland you are willing to travel, the lower the expected accommodation rates will be.

Local Dining and Nightlife

With a very modern surfer vibe, Main Street and the surrounding downtown area of Huntington Beach has dozens of dining and nightlife options. In the immediate vicinity of the pier, some of the local favorites include Duke’s Huntington Beach, Fred’s Mexican Cafe, and Avila’s El Ranchito.

Many of the popular bars on Main St. include Baja Sharkeez, Aloha Grill, and Perqs.

For those willing to travel a bit further, one of the most popular Huntington Beach nightlife options is SeaLegs at the Beach, an outdoor bar and grill venue right on the sand in between Bolsa Chica State Beach and Sunset Beach.

The Famous Huntington Beach Pier

Bringing in nearly 4 million people per year since 1992, the Huntington Beach pier is one of the most famous piers in the world and one of the most iconic landmarks along Pacific coast highway.

Visible from Newport Beach to the South and Long Beach to the North, the pier is a local favorite for fisherman, tourists, and families who can enjoy the Southern California sun.

The pier is directly in line with the Huntington Beach downtown Main St and features dozens of restaurants, bars, clothing stores, and surf shops.

Huntington Beach Central Park

Much of the beauty of Huntington Beach Central Park can be seen during the full marathon race; however, there is so much the park has to offer than can only be experienced outside of the event.

As the largest city-owned park in Orange County, you can enjoy nearly 400 acres of endless activities. The park is split by Goldenwest Street, a North-South Street that extends all the way to Pacific coast highway.

The West portion of Central Park highlights the Shipley Nature Center, Equestrian Center, Lake Huntington, picnic area, restaurant, dog park, the Urban Forest, a Frisbee Golf Course, and a massive newly developed playground for kids and families.

With so much to do on the West side of the park, be sure to save some time for the second half! The East side of the park hosts the Huntington Beach Public Library, a smaller playground, the Park Bench Cafe, a full outdoor stage and amphitheater, a secret garden, the Playhouse Theater, and a full Sports Complex with just about every court/field you could imagine.

Additionally, the park holds an Adventure Play during the summer months where kids can explore and play on rope swings and bridges in the mud – a perfect way to cool down and soak in the scenery.

Huntington Beach Library

Since 1909, the Huntington Beach Public Library has been a source of library and cultural services to the community.

Throughout many renovations and re-developments, this library has been an iconic symbol of the city of Huntington Beach with both the interior and exterior displaying impressive and unique styles of art and architecture.

Overall Experience

Needless to say, the Surf City marathon exceeded any expectations I could have had for my first marathon. It is the one of the best events for beginners and experts alike and showcases the scenic wonders of historical Huntington Beach.

Fortunately, my GoPro was working for this event, and I was able to capture some exceptional footage of each of the beaches, Central park, the Wetlands, and all that downtown Main Street has to offer.

For those looking for their next adventure with breathtaking views, I will continue to recommend the Surf City marathon as one of those destined for your bucket list. I have already begun preparations for the next several events, and I hope Huntington Beach did not set the bar too high going forward.

Registration is already open for the 2025 event, so I recommend signing up as early as possible and creating a training plan that suits your needs to crush the gnarly spectacle that is the Surf City marathon in Huntington Beach.

The post 2024 Surf City Marathon Presented by 361º appeared first on Beside The Stride.

Introduction to Long Distance Running

When preparing for a big race or event, adding the right number of long runs and the right distance can be one of the most important aspects of your training plan. These runs require you to stretch outside of your comfort zone and into a new realm of long distance running.

As beneficial as long distance runs can be, they do pose more of a risk to injury due to the nature of pushing your body to limits it may not have seen before. Keeping this in mind, there are many precautions that runners can take to mitigate these risks and enjoy the multitude of benefits associated with reaching certain milestones and being well-prepared for race day.

Here is my list of the top 10 long distance running tips that all runners can follow to be as prepared as possible.

Tip #1 – Determine Your Long Run Distance and Schedule

The goals of each runner are different, and knowing your current running capabilities as well as your long distance running goals are crucial in creating a schedule.

To start, long distance runs should take place every 1-2 weeks depending on how aggressive you want to be. If you are planning your first marathon of half marathon, expect to have at least 10-12 long runs in your training plan.

The distance of your long run should be based on the furthest distance you have ran in the past 60 days. Anything beyond about 60 days may no longer be relevant to your current training. Because the intent of the long run is to stretch your capabilities, I recommend adding anywhere from 10-25% distance on top of your current capability.

Newer runners who are just starting to increase their distance may be able to extend more quickly than a more experienced runner who is already capable of running 20 miles or more.

For example, if your longest run in the past 60 days is 6 miles, it would be reasonable to push yourself for a 7-8 mile long run.

It is important to note that your body needs time to recover after a long distance run, and weekly increases may cause your body difficulty in recovering.

After working with many marathon runners, I found that increases in distance should not take place every week, rather every other week with slightly shorter distances in between. An example would be a 6 mile run, followed by an 8 mile run, followed by a 6.5 mile run, followed by a 9 mile run, and so on.

Short and Medium Distance Runs Should be in the Weekly Schedule

Preparing for long distance running requires a lot of training runs in between. It would be unreasonable to think that your training plan would consist solely of long distance runs.

Typical training plans have 3-5 runs per week and include a combination of different running types, such as easy tempo runs, speed interval runs, and long distance runs.

At a minimum, be sure to have at least one easy run and one interval speed run built into your weekly regiment. This will allow the long distances to be much more manageable.

Tip #2 – Add Strength and Flexibility Training to Your Routine

Long distance running can be very hard on your body, especially if it’s not prepared for what’s to come. Adding mileage to your weekly routine is great, but most of the time it’s simply not enough to allow you to keep going.

Although running works many of the major muscles in your lower extremities, strength and flexibility training will build many of the smaller muscles around your joints that can help prevent injury or early fatigue.

Runners who train extensively for upcoming races often despise the thought of strength training, as many believe it prevents them from adding miles and somehow limits them as a runner. But the truth is that those runners who do hit the weights often see vast benefits in their speed and distance.

Additionally, working on your flexibility and range of motion is a substantial element for injury prevention as well as maintaining speed and posture during long distance races.

Tip #3 – Create a Gear Checklist

Nothing is more frustrating than hitting the trail, getting a mile from home, and then realizing that you forgot your heart rate monitor. The fear of not knowing how well your body is performing can ruin what could have been a great run.

Or maybe you left early in the morning before the sun came out and didn’t think about sunscreen – imagine the pain and embarrassment when 20 minutes after you started, the sun is blaring down on you.

We all forget things, but creating a long distance running checklist for the essentials is a method I have been using for years. You may not know exactly what you need during your first couple of long distance runs, but over time you will begin to make changes to your checklist as you learn what works and what doesn’t.

The Long Run is Not the Time to Test New Gear

Suppose your spouse fully supports your long distance running goals and buys you a new running bag to store your water bottles, your phone, your wallet, etc. You’re thrilled to take it on your upcoming 14 mile run only to find out that after a few miles it’s started to rub against your shoulder. No big deal for a few minutes, but after 10 miles there’s blood coming through your shirt.

We all get excited to try out new gear – the new trainers with the carbon-fiber plate, the new water-wicking hat, the new water bottle with a hand strap. Unfortunately, not all gear is best suited for you. If there’s something you want to try out, try it out on one of the short runs.

Each Long Run is an Opportunity to Learn

As you become a better long distance runner, you will naturally start to gather a routine. You will learn the fuel and hydration that works for you, the socks that are the most comfortable, whether or not you need nipple guards for chaffing, and so many more intricate details of long distance running.

With each long distance run, I recommend reviewing your checklist. Was there something you wished you had on you? Was there something you thought you would need that you didn’t? Continue to modify this list over time, and each subsequent long run will only get easier.

Tip #4 – Sleep Well the Night Before, Sleep Better the Night Before That

We all know that sufficient sleep helps us function. Allowing your body the time it needs to recover from the day is critical for endurance running. However, the truth is that many runners have a difficult time sleeping before a big race. The excitement, the nerves, the anticipation, all keep us awake at night.

The good news is that it’s not the night before a big run that’s most important. It’s the night before that. Many long distance races take place on Sunday mornings, and many long distance runners hope to be asleep at a decent time on Saturday night.

What they will find out is that the quality of sleep they had on Friday night is even more important. So, when your race day approaches, don’t think that you can stay up partying two nights before and then settle down the next night and expect to be well rested.

Tip #5 – Nutrition for Long Distance Running

When it comes to long distance running, sticking to a healthy diet makes a big difference for runners. Being able to maintain body weight, having increase energy levels, sleeping better, and providing the muscles with the fuel they need are not to be taken for granted.

Aside from a general diet, however, the intake immediately before, during, and after a long run are likely the most important aspect of powering through the extra miles.

Although the specific needs of each individual can be quite different, developing a routine that works best for you will undoubtedly help your long distance running training.

Before the run

Many nutritionists and cardio experts have expressed that early morning workouts on an empty stomach are a great way to lose weight. This is because the remaining glycogen stores in the body will be depleted first allowing your body to start pulling the needed energy straight from fat.

To be frank, this is a great strategy for losing weight, but a horrible idea when planning to run long distances. For run durations more than an hour, I highly recommend a sufficient meal of balanced carbohydrates and proteins 1-2 hours before your long run.

For a long run distance of 10-15 miles, a good option would be peanut butter and honey on whole-wheat toast, paired with a protein shake totaling between 40-50g of protein.

During the run

This is where most new runners struggle. Many of us have heard of or use gel packs and hydration drinks to keep us going, but the tricky part is knowing when to use them.

In the early days of my long distance running training, I would bring along a handful of gel packets and some hydration powder so that in the event I felt fatigued, I would be covered. Needless to say, this was not an effective fueling strategy for long distance running.

What I learned was that I needed to fuel and hydrate consistently so that the feeling of fatigue never happened. Let’s be honest, most runners are not thinking about adding calories while they’re running, and it’s pretty rare that they have the urge to. However, setting periodic intervals in which you force yourself to fuel and hydrate will pay off.

If you start to feel fatigued or dehydrated, you have likely waited too long, and getting your second wind is much more difficult than sticking to a plan. When planning my endurance running, I stick to one 100-calorie gel packet and 500-750mg of sodium intake every 3-4 miles.

After the run

Another difficult nutritional aspect for a long distance runner is forcing themselves to ingest continued nutrition when their run is over. What runners need to understand is that the body continues to burn calories long after the run and their muscles are likely sore and in need of protein replenishment.

I suggest that once the run is over consuming around 50% of the protein and carbohydrates that was consumed before the run.

Tip #6 – Warm up That Lower Body

It’s never a good idea to run when your body is cold – the muscles feel tight, the joints crack, you don’t feel that “springy” feeling that you should on a run.

When you’re preparing for that long distance, plan accordingly. Building a routine to get your muscles warm can pay dividends down the line and help prevent injuries such as pulled muscles or joint pain.

Although the entire body should be given some level of attention, the focus needs to be on the lower extremities, the muscles that take the biggest impact during your run. This routine should not be a 45-minute, rigorous stretching warm-up.

I recommend spending about 10-15 minutes getting your glutes, quadriceps, hamstrings, and calves well-activated. This can be a combination of normal stretching routines, ankle rotations, using a massage gun, or even some light squats.

While the long distance is already taking a good portion of your day, imagining that your body will warm up on its own is not recommended. Even though your body will warm up during the run, spending those few minutes beforehand can reduce that warm-up time and increase speed at the beginning of the run.

Tip #7 – Don’t Start a Long Run at Full Speed

One of the key elements in a successful long distance run is practicing negative splits, a technique that involves beginning your run at a slower pace and slowly increasing speed over time. This may seem counter-intuitive to many – how can I expect that after all those miles I will get faster?

Strangely enough, it works. It has to do with your brains defense mechanism of wanting to protect you. The faster you start out, the quicker the brain decides it’s time to call it quits. However, slowly building up the pace gives your brain time to realize what your body is comfortable and capable.

Start Slow

It is important to know your pace in all different kinds of runs, long distance runs included. You have your easy tempo run for medium distances, your interval runs that are about 10-15% faster than your easy runs, and you have your long runs. So, what speed should you start your long run at?

My recommendation is that the average speed of your long run be the same or slightly faster than your easy run. Because the expectation is that you start slower and slowly build, your starting speed should be slightly less than your speed during an easy run.

If your easy run pace is 7 miles per hour, I would expect your starting pace to be between 6.5 – 6.8 miles per hour. This is a comfortable conversational pace for your body and will allow you to increase to speeds between 7.2 and 7.6 towards the end.

Negative Splits

Don’t let the word “negative” throw you off. The term simply means that there is a negative difference in time per mile from one mile to the next over long distances. Long distance running is the perfect opportunity to practice negative splits as there’s so many more miles to be run.

You typically have plenty of time to start slow as your body warms up before you get into a more normal pace throughout. As mentioned before, this tactic allows your brain and body to continue the increase in pace with a lower risk of fatigue.

Beware of the Autopilot

There comes a time in your long distance running where you feel completely in control. You feel no pain, you’re not tired, your faster than usual, and the miles seem to just fly by. We call this period the autopilot period. Some call it the runner’s high.

Whatever you call it, it’s a great feeling and a great place to be. However, it is worth noting that eventually it goes away, and if you pushed your limits a bit too much during that time, you’re likely to struggle towards the end of your run.

Allow yourself to increase speed over time during long distances, but make sure you do so in a controlled fashion, knowing exactly what your pace is and where it should be.

Tip #8 – Keep Your Breathing Under Control

A quick way to get fatigued and burnt out too quickly is to let your heart rate soar out of control. This is especially true if you haven’t been practicing interval runs or breathing training.

Your body knows how to breath, and it does so subconsciously. However, when long distance runners are pushing themselves to their limits, their breathing will become labored if they haven’t taken control of it.

Taking control of your breathing is to let go of that subconscious effort, and actually focus on how your lungs are inhaling and exhaling. Regardless of how fast you feel yourself taking breaths, the most important thing is to try and control your breathing.

Focus on a deep inhale, taking in as much oxygen as you can, followed by a slower and controlled exhale. Again, the long distance runner may be desperate for more oxygen, so if the repetition of this cycle is quicker than you would like, that’s okay. There is no harm in pausing your workout for a few seconds to catch your breath, starting to breath more effectively, and bringing that heart rate down.

Tip #9 – Don’t Let Your Ego Get the Best of you: It’s Okay to Walk

If it’s not obvious up to this point, long distance running can take a toll on your muscles, on your joints, on your lungs and internal organs, and on your mental strength.

For one reason or another, many long distance runners are under the impression that if they stop running for any reason, they have somehow failed. Do not listen to these people.

Although there are many reasons to keep going, most of the time a quick rest can help get you your second wind much quicker.

So, unless you’re in a competitive race, are looking to qualify for the Boston Marathon, or simply shooting for your personal record, it’s okay to walk. Let go of that ego, especially in long distance training runs. Your body will thank you, and you would be surprised to find that in the long run you were able to maintain an even better time than if you attempted to power through the warning signs.

Tip #10 – How to Protect Yourself After the Long Run

Up to this point, you should have a good understanding of how to prepare yourself for long distance running. Your body was fueled and hydrated, your muscles were loose, you had adequate sleep, you brought all the gear you needed, you stuck to your strategy, and you’re ready to relax. Or are you?

Repeat Your Stretching Routine

You did an excellent job taking care of your body, but now it’s time to recover. Instead of jumping in a hot shower or laying down to take a nap, spend another 10-15 minutes repeating your stretching routine that you developed in Tip #2.

Because your body was in such a warm state for so long, you will once again need to focus on your glutes, quadriceps, hamstrings, and calves before they get too cold. This will allow them to recover more quickly, preventing the extra days of soreness following the run.

Take Care of Your Joints: Consider an Ice Bath

Many long distance runners understand that their joint health is just as important as any other aspect of running and follow a post-run routine to keep their joints ready for the next week.

One of the more common and recommended treatments is icing the inflamed areas, specifically the ankles, knees, and hips. Applying an icepack wrapped in a cloth or jumping in an ice bath between 55-60 degrees for a few minutes can reduce the inflammation if these areas and have you ready to run (or walk) again in no time.

Conclusion

Long distance runs can be difficult, but they can also be some of the most rewarding moments in your running journey. Proper care before, during, and after can help ensure that your run is preventing injury and maximizing your efficiency.

1. Determine your long-run distance and schedule

2. Add Strength and Flexibility training to your routine

3. Create a Gear Checklist

4. Sleep Well the Night Before, Sleep Better the Night Before That

5. Practice Good Nutrition

6. Warm Up that Lower Body

7. Don’t Start a Long Run at Full Speed

8. Keep Your Breathing Under Control

9. It’s Okay to Walk

10. Protect Yourself After the Long Run

Now, tie up your laces, get your body ready, and go crush that long run.

The post 10 Tips for Long-Distance Running to Benefit Every Runner appeared first on Beside The Stride.

Many runners find themselves plateauing over time because they haven’t put in the discipline to pushing their aerobic fitness to the next level. That’s where Interval training comes into play.

What is Interval Running?

Interval running is a high intensity exercise that splits the total run distance into smaller segments known as intervals. Each of the individual segments is run at a higher pace than your usual easy or tempo run, typically 5-15% faster.

Each interval segment is broken up into either a specific distance or a specific time, depending on the goals of the runner, and is followed by short rest periods, typically between 30-60 seconds.

Benefits of Interval Running

Whether you consider yourself a new runner or have been training for years, it is never too late to take advantage of the benefits that interval workouts can offer and optimize your aerobic system.

Increasing Running Speed

Because interval training sessions break you out of your normal running pace, they train your body for the increased combination of stride length (the distance between each step), cadence (the number of steps per minute), and oxygen efficiency.

Distance runners are typically more concerned with endurance than speed play, however, most would be happy to set a new PR, and running intervals can be a great way to get you on your way.

Attempting to increase your speed simply by running as fast as you can during your next run is likely to have more negative effects than positive. Our bodies perform and react best when introduced slowly and in a structured fashion. An interval training session gives our bodies exactly that – shorter bursts of high intensity runs followed by short bursts of rest which allow our heart rate to peak and then come back down.

Lowering Heart Rate

In addition to your body learning how to cope with increased speed, interval training plays a critical role in improved heart rate over time.

There are many factors that come into play with building our cardiovascular system but allowing our heart rate to spike and drop repeatedly, trains the heart to use oxygen in the most efficient way, improving our VO2 Max (maximum Volume of Oxygen the body absorbs and uses while working out).

I highly recommend that a heart rate monitor be used and tracked regularly during interval training. This will allow you to not only ensure that you are within an appropriate range for yourself but will also give you the opportunity to monitor any improvement in subsequent interval workouts.

Step 1: Precautions & Safety Tips

Having a Pace Speed

Before starting an interval training plan, it is important to understand your current running capability, specifically your pace speed.

Your pace speed is going to be your normal “easy” run pace, the speed you run while still being able to hold a conversation. Once this is known, you can easily determine the estimated speed range for your interval workouts.

As mentioned before, intervals should be run at a pace that is 5-15% faster than your normal pace. For example, if your average pace is 6.6 miles per hour (roughly a 9:00 minute mile), a good starting interval pace would be between 7.1 – 7.3 miles per hour.

This might be much quicker than what you’re used to, but you’ll be surprised with how well your body reacts when paired with recovery intervals.

Understanding Your Heart Rate Range & Levels

While aerobic interval training can improve long-term heart rate, it is important to have a strong knowledge of your current heart rate levels and ranges prior to starting.

If you are unsure of a comfortable range, there are many online calculators that can provide you with an estimate. Regardless of what these calculators tell you, it is always recommended to consult with your doctor beforehand, as everyone is different.

For me, my pacing heart rate is typically between 140-150 beat per minute (bpm). While doing interval training, my heart rate can climb to as high as 165. Although I would prefer this to be below 160, it allows me the opportunity to know if I am ready to increase my interval training program or if I need to dial it back.

You will also find that your heart rate will likely peak a bit higher after each subsequent interval.

Wearing Appropriate Gear

With all exercise activity, it is recommended that you have gear that fits well, is comfortable, allows your body to breath, and is best suited for that specific workout. Interval workouts are no exception.

Ensuring your shoes are in good condition and your socks are dry can make all the difference in interval running. When running intervals outdoors with blaring heat, your heart will be working harder to cool down your body. Adding a running hat, sunglasses, and sunscreen are highly recommended.

Treadmill Benefits & Risks

Utilizing a treadmill for your interval running can allow you to maintain a specific speed, however, if you are not accustomed to treadmill running, you may want to know the location of your emergency stop button. Treadmills are equipment, and equipment is made by humans. Sometimes they fail. Sometimes the runner accidentally misses the track and can fall or trip. Being careful and staying focused is critical for treadmill running.

If you are comfortable on a treadmill, it is likely the most effective way to hold your speed, however, road or trail running will work just fine if you have a way of monitoring your pace.

Many experienced runners have a strong internal clock and can feel their pace at just about any moment, but for the average runner, I recommend the Nike Run Plus app for your iPhone, iWatch, or Garmin watch.

Step 2: Customizing your Interval Training Plan

Individual runners will have different needs when it comes to interval running, and having a structured high intensity interval training plan is key.

How Often Should You Do Speed Training?

Depending on the runner, I recommend at least two interval runs per month and no more than two interval runs per week.

Those running more than 5 days per week as they prepare for a big event should include 1-2 interval training sessions per week, whereas those running only 1-3 times per week should include 1 every other week.

What Is Your Current Fitness Level & Expected Outcome?

Now that we have an idea of how often we should include intervals into our routine and what an estimated pace is, we need to get an idea of what these intervals actually consist of. What is the distance for each interval? How long is the rest period? How many total intervals should I run? When should I modify my interval routine?

These are all the questions that need to be asked before we jump straight into it. Let’s start with the first two questions: Interval Distance and Recovery Time.

This should depend on the distance of your normal medium-distance run. The total interval distance should be within the same range, and each individual interval should be between 1/16th and 1/4 of that distance. For example, if the normal run distance is 4 miles, each interval should be 0.25 – 1 mile. The longer the interval distance, the longer the recovery intervals.

To start, I recommend the total number of intervals be between 6 and 12, with less intervals for longer distances.

Interval Training Program Options

Here are a few examples for interval routines for a pace speed of 6 miles per hour and an average medium-distance run of 4 miles.

Option 1

• 12 intervals at 6.3 miles per hour

• Interval distance of 0.25 miles

• 30 second break between intervals

Option 2

• 10 intervals at 6.5 miles per hour

• Interval time of 3 minutes

• 45 second break between intervals

Option 3

• 8 intervals at 6.7 miles per hour

• Interval distance of 0.5 miles

• 1 minute break between intervals

Steps 3 & 4: Monitor and Build Performance

Beginner runners will benefit from interval running just as much as experience runners; however, there is some more preparation that should be considered before getting started.

Build Your Cardiovascular Machine Before Pushing Speed

High intensity intervals can take a toll on your body if it’s not prepared. Understanding how to build yourself into a cardiovascular machine prior to introducing intervals is critical to ensure you reduce the risk of injury or find yourself completely fatigued and ready to faint.

For those just starting, consider several weeks of easy runs with a heart rate monitor to get an idea of your current capability. Be very slow to adjust speed or distance until you are confident in what your body can handle.

Only once you have a general idea of how your body performs and you feel yourself getting more accustomed to running, then you should consider adding in these types of workouts into your routine.

Adding Interval Training Sessions Into Your Routine: Start Slow, Build Slow

Following the different interval training options listed above, you may find yourself powering through the sessions with ease. From there you should find your easy or tempo runs becoming further and faster.

At this point, you may be able to consider increasing the distance and speed of each interval or adding a few extra intervals to the session.

Tracking Your Fitness Level

Increasing the intensity of your interval training should be done with careful consideration. It’s easy to want immediate results and improvements, but it’s more important to do so safely.

Keep records of your sessions by documenting your speed, interval distance, recovery time, heart rate at each interval, and your perceived exertion. This will be the most effective way to continually improve.

Step 5: Reap The Rewards

If you want to run faster and with a lower heart rate, high intensity interval training is key. We all want long-lasting performance improvements and doing it the right way is critical.

• Understand your current capability

• Develop a structured routine

• Track your performance

• Build and improve slowly

• Enjoy the results

Now go get your shoes on, strap on your heart rate monitor, set the timer, and get to it!

The post Interval Running: 5 Steps For Improved Speed, Endurance, & A Lower Heart Rate appeared first on Beside The Stride.

They say that practice makes perfect. Studying for an exam can ensure you achieve the best score possible and hopefully pass. Shooting free-throws for hours on end can improve your chances of hitting the game-tying bucket when your team needs you. Running is no exception to this rule.

I hear many people say that they’re not good runners. But what they need to realize is that anyone can be a strong runner if they put in the effort. What’s different with improving your running game is that it takes more than mileage to reach your optimal capability.

After over a decade of running, thousands of miles, and countless events, I have put together a list of elements that can transform you from good to great, improving your overall distance and running speed.

Building a Cardiovascular Base

Whether you are brand new to running, have been competing for years, or you are simply ready to take it to the next level, building and maintaining a cardiovascular base is critical.

For those just starting out, I recommend starting with 3-4 runs per week at a very slow and comfortable pace at a distance that is manageable. If you aren’t sure what “comfortable” refers to, imagine that you are able to hold a conversation during your run without passing out. Maybe start with a half mile or a mile, working solely on improving your cardiovascular efficiency and your body’s ability to take in oxygen.

As you run, the working muscles in your body require oxygen-rich blood from your heart to keep moving. The more oxygen being used, the faster your heart needs to pump. Working these muscles multiple times per week will train your heart to pump more efficiently.

Heart Rate Monitoring

During any training session, I highly recommend the use of a heart rate monitor. Many watches such as the iWatch and many Garmin watches can show you your heart rate during and after your run, however, chest strap monitors are slightly more accurate.

Acceptable heart rate ranges vary depending on age and other factors, so it is best to speak with your doctor on appropriate ranges for yourself. You can also find many online calculators to get an estimate.

Once you have determined a range that best suits your needs, you can slowly increase your mileage (as you feel comfortable) within this range. It is important to note that many other factors can play a role in your heart rate, including the environment that you’re in, your hydration levels, or even your most recent meal. The better you understand these factors, the more success you can have during training runs.

Heart Rate Training

Improving and managing your heart rate is crucial to your long-term success as a runner, and there are several ways to do so.

Tempo runs are runs that hold the same running pace over the length of the run, such as running on a treadmill with a specific setting. As you track your heart rate during these runs, you will be able to identify how quickly your heart rate rises and about where in begins to plateau. If your heart rate rose too quickly or plateaued higher than expected, the next tempo run could be at a slower pace. Conversely, if your heart rate was well within your acceptable range, you could quicken your pace for the next run.

Another training technique is known as an Interval run.

Interval Training for Heart Rate Training

These speed workouts are runs that break up the planned distance into smaller intervals utilizing a faster pace (usually 5-10% faster than your tempo runs) with breaks in between. A common interval run would include a 1 km run followed by a 1-minute break, repeated anywhere from 5-10 times depending on your goals.

During these runs, your heart rate will climb with each of the 1km intervals and then drop back down during your break. You may find that each subsequent interval brings your heart rate a little bit higher than the interval prior. Interval training runs are a great way to build endurance and should be worked into the normal routine for runners at least a couple of times per month.

Nutrition for Heart Rate Training

The level of hydration in the body, as well as the body’s overall nutrition play a critical role in the body’s performance, including its heart rate. If you run first thing in the morning before you’ve eaten, you should expect a lower heart rate than if you had just eaten a greasy or fatty meal.

Ensuring your body has plenty of fluids before and during a run can also prevent your heart rate from skyrocketing when you least expect it. As good as water is for you, you need to make sure your body has the right levels of salts and electrolytes as well. As the salts within your body get depleted during sweating, they must be replenished constantly to ensure your heart rate remains low. Gatorade and other sports drinks may work quite well, however, if you are looking for less sugary drinks, I recommend packets that can be added to your water such as Liquid IV or Water Boy.

Depending on how sweaty of a person you are, the salt levels required may vary. For not-so-sweaty runners, 500mg of salt for every hour of running would suffice, however, up to 1500mg may be recommended for the overly sweaty (like me).

Any run less than an hour may not require any salt intake during your run, however, ensure you have well-hydrated yourself prior.

Strength Training

In 2023, I was fully devoted to mileage, consistently running at least 100 miles per month even without many races planned. I felt confident for the most part, as I was happy with the miles I was tracking, but I learned the hard way that simply running all week and month was not the path to running faster or running longer.

In that year alone, I pulled my right groin muscle, tore a tendon behind my knee, and nearly lost all range of motion in my ankles. After months of therapy and recovery, I found solace in the fact that running does not work every muscle in your body. It works many of them, but certainly not all of them, including the muscles that are susceptible to injury.

I had also noticed that, even though I had lost a fair amount of weight, I was losing muscle mass. Up until that year I had primarily focused on muscle mass, but it was fading quickly. I had assumed that my running goals would be put on hold if I focused too much on strength training. Boy, was I wrong. Adding strength training back into my weekly routine was a paramount part of my success.

Running uses a lot of leg muscles, from your glutes and quads to your calves and hamstrings, but also your core.

Core Strength Training

Maintaining a strong core can improve your stability, your balance, and your overall running experience.

Adding a few simple abb workouts into your weekly routine can be difficult at first but can pay dividends in your overall success. Even if you don’t frequent a local gym, there are several at-home workouts that can be done including an abundance of sit-up routines, flutter kicks, scissors, or planks.

Spend at least 10-15 minutes a few times of week working on your core muscles.

Lower Body Strength Training

To improve your running speed and overall running performance, you need to work the muscles in your lower body that are prone to injury or prone to fatigue.

Weight training at the gym, such as squats or leg press exercises can have you reaching faster speeds in as little as a few months by working the muscles around your joints. You may often hear the phrase “don’t skip leg day” because most people do exactly that.

They don’t want to struggle walking up the stairs or tying their shoes the next day, but sticking to a training schedule that includes working the lower body can reduce the risk of long-term injuries and help build endurance during those longer runs.

Adding a series of lunges, squats, or wall squats into your weekly training program can not only allow you to run faster and longer but can also improve your running form and make interval training that much easier.

Upper Body Strength Training

Although the upper body muscles do not play as much of a role in running performance as core and lower body strength training, it is just as important in maintaining overall muscle mass. Having a strong training program that incorporates all areas of the body each week is ideal in achieving peak fitness.

Personally, I tend to stick with more of a calisthenics approach in my training plan primarily utilizing push-ups and pull-ups at least once a week. Sticking to bodyweight exercises instead of heavy weights makes it easier to maintain a leaner physique.

Runners may want to focus on maintaining a lower overall body weight to improve performance, and light calisthenics once a week can help burn unwanted fat and promote lean muscle mass.

Flexibility and Range of Motion

One area I have always struggled with is flexibility. For the majority of my life, I have not even been able to touch my toes when bending over. Getting into running has shown me just how important flexibility is for faster running, running form, and managing an optimal stride length.

Stretching

Having a running routine that incorporates light stretching before and after a run can mitigate the risk of short- and long-term injury, as well as have you feeling your best during speed training or preparing for a marathon or half marathon. Nothing prevents you from running faster more than tight muscles that don’t seem to want to cooperate.

At a minimum, before and after your run, you should spend 5-10 minutes stretching your quads, calves, and hamstrings. There are countless resources for stretching techniques you can follow.

Range of Motion

In addition to proper and adequate stretching of your muscles, working on range of motion is just as important. I was very hard on my ankles when I was a teenager and have been feeling the repercussions ever since.

Proper joint care is essential for long-term running. Whether you are running trails or roads, adding just a few extra minutes to your stretching routine to focus on joint health can go a long way. In the running sense, we are primarily referring to knees and ankles.

The ankles can rotate in 3 directions: dorsiflexion and plantarflexion (movement toward the sky and floor), inversion and eversion (rotating the foot inward and outward), and medial/lateral rotation (rotating the foot side to side). Movement in each of these three directions can help loosen the joints and provide greater flexibility and protection during exercise.

Because the ankles have much more potential movement than the knees, there are more exercises that can be done to help prevent injury. Practice spending at least 10 seconds with each movement type on each ankle prior to running. End the joint session with 20 seconds of full rotations, both clockwise and counterclockwise, for both ankles.

Choosing Running Gear

Now that we’ve started to develop a program of cardiovascular performance, strength training, and stretching, we need to look at the attire best suited to your needs.

Running Shoes

If there is one area in running where you don’t want to go cheap, this is it. Proper footwear can make or break a good run, and finding what’s best for you might take a few tries.

Most people would tend to think that the best running shoes on the market are the best shoes for them. Shoes right off the shelf like Nike, Asics, Brooks, Hoka, and so many more all can be great options, but if you have any abnormality in your feet or running style, you may find yourself in a world of trouble.

Flat-footed runners may have a harder time breaking in new shoes than someone with prominent arches and may need to consider softer insoles or custom insoles.

Many shoe companies now offer wider shoe sizes which can provide that extra layer of comfort than the standard narrow shoe type. I have a second toe that is longer than my big toe which requires me to go one size larger than I normally would – without the larger size, I would be more likely to lose a toenail (which I have done several times) due to the constant pressure in that area.

If you are struggling to find the perfect running shoe for you, I would recommend finding a running store that specializes in custom shoes. These companies can measure many aspects of your foot and analyze your gait cycle before recommending anything.

Once that perfect shoe has been found and has proven to be one of your biggest assets, rotate them out every 200-300 miles as even the best shoes wear down, losing their cushioning and potential for protection.

Attire

The rest of your attire should solely be about comfort. For the warmer runs, make sure you’re dressed as light as possible with water-wicking materials to keep you dry, as well as sunglasses or breathable running hats.

For the colder runs, many would think adding on the layers is the best bet, only to realize that they’re overheating after 10 minutes. In the event you do need to bring extra layers, I suggest having some type of bag or strap to store clothing you no longer prefer to wear. Just make sure you have tested your bag or strap for comfort before taking it on a long run.

Make sure your socks are comfortable and allow your feet to breath as they sweat. Nothing is more frustrating than wet or damp socks during a run.

Running Technique

Although many of the best runners have similar techniques, each individual is unique, and each running style may be perfectly fine for them.

6 Tips for Your Running Style

As long as you are not getting injured frequently, your running style may not need to be changed at all, but here are a few of the better techniques I have learned.

• Keep your head level rather than bobbing up and down

• Don’t over rotate your arms. Keep them in a “sawing” motion

• Keep your shoulders down rather than tensing upward

• Lean slightly forward. This allows gravity to assist you forward

• Don’t over stride. Keep your stride length comfortable (your knees will thank you)

• Push back with your plant foot to propel you forward

Elements of Running Faster

Your running speed comes down to two things: stride length and cadence.

Your cadence is how frequently you take a step, and your stride length is the distance between each of those steps. Combining the two is how you get your speed. Interval training is a great way to practice one or both of these elements to run faster and longer.

The stronger your leg and core muscles are, the more power you will be able to put into each of your strides. The more flexible you are, the further you will be able to run without fear of injury. See how this all ties together?

Elements of Running Further

Adding distance to your run is a combination of endurance training, muscle building, proper fueling, and training of the mind. Since we have already covered the first two, let’s take a look at how we can fuel our bodies properly before, during, and after a run, and convince our mind that we can keep going when it’s constantly telling us to stop.

How do we fuel for a run? Well, it depends mostly on the type of run. For runs that are planned for less than 30-45 minutes like speed training or interval training, you may not need to fuel during, as your body likely has enough stores to help you power through. However, you should have a healthy amount of carbohydrates and protein in your system at least 1-2 hours before.

For longer distance runs, you should treat it more as a science. The average person burns between 100-140 calories for every mile run. If you are running a half marathon, you should expect to lose between 1300-1800 calories and get burnt out about two-thirds the way through. Gel packs are a great way to fuel during runs as they each have about 100 calories. Although the calories are primarily sugar-based carbohydrates, they can give you the energy you need to perform.

One thing I learned during my long-distance training is that the fueling during a run should be consistent and planned at certain intervals, rather than holding off a bit longer because you’re “feeling good”. I learned that every 2-3 miles was a healthy and proactive method for me to stay strong deep into the miles.

So, we’re properly fueled before and during our run, but something inside of us is saying we need to stop. Your brain is designed to keep you comfortable, to prevent you from getting hurt. When you get a few miles into your run, your mind is trying to tell you to stop because it thinks that’s the best option to keep you safe. In most cases, we respect that. But when we’ve been planning and preparing for the miles, the last thing we need is our brain holding us back. So how do we trick our brain into allow us to keep going?

The secret is to consistently do what is uncomfortable – what you don’t want to do. Is it too hot outside or too windy to go for a run? Go anyway. Are you too tired to get your abb workout in because yesterday was leg day? Do some sit-ups anyway. The more you push your level of comfort, the more your brain starts to realize that you can do this.

Stay uncomfortable and build some mental toughness, and you won’t have to worry about your brain slowing you down.

Develop a Structure

You should now be at a point where you fully understand many of the elements that can allow you to run faster and longer, so let’s build a training schedule to help you tie everything together. Below is an example of a standard weekly running routine and strength routine that can be followed when there is a desire to improve your running performance.

• Day 1: Stretch & Tempo Run (steady pace, moderate distance)

• Day 2: Abb & Upper Body Workout

• Day 3: Stretch & Interval Training (10% faster pace, short distance)

• Day 4: Abb & Leg Workout

• Day 5: Stretch & Easy run (Negative splits, moderate distance)

• Day 6: Stretch & Long run (steady pace or negative splits)

• Day 7: Rest Day

This plan can obviously be tailored or adjusted to meet your needs. Tempo runs should be adjusted based on your heart rate, and interval speed workouts can be increased over time.

Putting it all Together

Regardless of your goals, there are many ways to improve as a runner that don’t include actual running. Obviously, you will still need to log the miles, but by following a structured plan to improve your overall health, you can start to see larger step changes than ever before.

So, go get gear and a heart rate monitor that works for you, incorporate strength training and flexibility exercises into your routine, fuel your body, develop a weekly structure, and go hit your personal best.

The post How to Run Longer and Faster appeared first on Beside The Stride.