If you are a knew runner maybe you can improve your running faster than I did with some of these running tips. Even if you have been running for a long time, maybe there are few new things that you can still learn! I’m sure as the years go on I will continue to learn more and more running lessons along the way. 

15 Running Lessons I Wish I Learned Sooner

1. Strength training is essential

It took about 10 years and way too many injuries to realize the importance of strength training. My knowledge about strength training continues to grow. The amount of strength training you will need to do may depend on a variety of factors, but if you want to be a better runner, strength training can help.

2. Rest is part of the plan

There were times when I first started running that I would work out every day. I wasn’t running high mileage, but I definitely wasn’t giving my body a break. I have found it’s so much better to take one full rest day each week, or at least one very low-key day. 

3. You can probably wear a neutral shoe

Once I started getting injuries, I convinced myself (probably with the help of a podiatrist and Runners World at the time) that I needed stability shoes with a ton of support and orthotics. Yes, some runners need stability shoes. Some runners need orthotics. But first make sure that you really need those things. Can you work on your form and add strength work to see if that helps with whatever problems you are having?

4. Fuel is your friend

Back in 2007, I ran my first half-marathon without taking any fuel. I didn’t know that I was supposed to do that! Now there is much more information about running and racing readily available, so hopefully new runners can learn about taking fuel for long runs and races. It makes a big difference. 

5. You are faster than you think 

During my first few years (ok, like my first 10 years) of running I labeled myself as a 9-10 minute miler runner, because that’s what I had always been. My first half-marathon goal pace was a 9 minute mile. Then my first marathon goal pace was a 9 minute mile. I didn’t really think I could get much faster. I hate that I felt that way back then, because I think it took away some of the potential I may have had in my younger years of running.

6. Running in bad weather is ok

I used to go to the gym anytime the weather wasn’t over 50 degrees and sunny. Back then I didn’t run in the dark, or the rain, wind, or the cold. I either cross-trained or ran on the treadmill. There’s nothing wrong with those things, but now I find that the varying weather conditions make running more fun interesting.

7. Running ebbs and flows over the years

Progress is not linear. Even our passion for running may ebb and flow over time. Some years, like when getting back to running after having a baby, running was NOT my priority at all. Other times I have thrown everything I had into marathon training. Allow yourself to have different seasons of running and know that more opportunities to achieve goals will come your way.

8. Body glide is a must

If you run in the rain or the heat, you risk chafing in certain areas. Never experienced chafing before? You’re lucky. All I will say is to watch out when you get into the shower after chafing on a run. Trust me, body glide is essential in those wet or hot conditions.

9. Wear the right clothes

Remember the days of running in cotton? How did we do it? If you never did this, consider yourself lucky once again. You may not notice just how uncomfortable it is until you experience running in good quality running clothes. They don’t have to be expensive. You can usually find sale items at your local running store or online. Just get a few good items, especially for longer runs and races. I am a Brooks ambassador and love their gear!

10. Most of your runs should be easy

Remember that 9-10 minute mile pace I mentioned earlier? I used to run all my runs at that pace. It wasn’t super easy, but it also wasn’t too hard. Now I vary my paces and make sure to include lots of easy miles in my training. Here’s why you should run your easy runs easy and how to make sure you are running them easy.

11. Invest in yourself 

If you need someone to help your with your running, provide you with support, and guide you as you work towards your goals, consider getting a running coach. Even though I am a running coach I’ve had my own coaches over the years as I’ve trained for races. I’ve also had strength coaches to help me with developing a strength training plan and working on form. It’s worth it.

12. Prioritize safety

When I started running outside in the early mornings, I wasn’t using a headlamp or reflective vest or really anything to ensure that I could see and be seen. I’m not even sure if I brought my phone with me back then. Make sure that you are running in safe areas, that someone knows where you are going and when you will be back, and that you can be seen if it’s dark out.

13. Educate yourself

Read books about running to learn more. Running blogs can be helpful too, usually for more general information. I really started to see improvements in my own running when I started reading running books and became a coach back in 2014.

14. Connect with other runners

I prefer to run alone, but I’ve found it to be so helpful to have a running community online. You can either find other runners in your area, or just get to know other runners on social media. It’s nice to be able to share running experiences with others who know what it’s like.

15. It’s a journey, not a destination 

Try to look at the big picture of your running. I was always focused on the next race or the next goal. Now I’ve been running for over 20 years and I know that there are still a lot of things I want to accomplish. It’s not all about one single race. It’s about the miles along the way.

No matter where you are in your own running journey, remember to keep an open mind and continue learning. You don’t know what you don’t know and I’ve found there is always more to learn.

You may also like:
Half-Marathon Training Tips for Beginners
Top 5 Important Recovery Tips for Runners
Tips for Overcoming a Running Slump
Using My Running to Learn From The Past

What running lessons have you learned over the years?
If you could change anything about your running journey, what would it be?
What would you tell a new runner who is just starting out?
If you are a new runner, what do you want to know more about?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post 15 Running Lessons I Wish I Learned Sooner appeared first on Mile By Mile.

Back care for runners involves building strength, maintaining mobility, paying attention to running form, managing training load, and allowing adequate time for recovery. Understanding the common causes of back pain from running can also help you identify potential problems before they become more serious.

Let’s take a look at why runners experience back pain, how running form and training habits can affect your back, and practical strategies you can use to prevent and manage back pain while continuing to run.

Why Do Runners Experience Back Pain?

Running is a repetitive activity, so your back, hips, pelvis, and core have to work together to stabilize your body with every stride. When training demands increase faster than your body can adapt, discomfort or pain may develop.

Here are some of the most common reasons runners experience back pain.

Increasing Mileage or Intensity Too Quickly

One of the most common contributors to running related aches and pains is doing too much too soon. A sudden increase in mileage, speed work, hill training, or long run distance can place additional stress on the muscles and tissues around your lower back.

Giving your body time to adapt to changes in training can help reduce unnecessary stress. Increases in training volume and intensity should generally be gradual rather than making several major changes at once.

Weak Core Muscles

Your core helps stabilize your pelvis and spine while you run. If your core and surrounding muscles aren’t strong enough to support that load, your body may have a harder time maintaining stability as you fatigue.

Exercises such as planks, side planks, dead bugs, bird dogs, and other anti-rotation exercises can help runners develop the strength needed to control their trunk while running.

Weak Glutes and Hips

Your glutes and hip muscles play an important role in controlling your pelvis and lower body while you run. Weakness or poor coordination in these muscles can affect how you move and may place additional demands on other areas of the body, including the lower back.

Including exercises such as squats, bridges, lunges, step-ups, and single-leg exercises can help build the strength and control runners need.

Limited Mobility

Limited mobility in areas such as the hips, ankles, or thoracic spine can affect running mechanics. When one area doesn’t move well, another part of the body may compensate.

For some runners, improving mobility can make movement more comfortable and efficient. The appropriate approach to use usually depends on what’s contributing to your symptoms.

Running Form and Posture

Running form can influence how forces are distributed throughout the body. Factors such as overstriding, excessive trunk movement, or changes in form that occur when a runner becomes fatigued may contribute to discomfort in some runners.

There isn’t one perfect running form that everyone needs to follow. Instead, runners should focus on finding a comfortable, sustainable stride and addressing obvious changes in form that may occur with fatigue or pain.

Poor Recovery

Training is only part of the equation. Your body also needs adequate recovery to adapt to the stress of running.

Insufficient rest, consistently poor sleep, inadequate nutrition, or stacking too many hard workouts together can make it harder for your body to recover. A well-balanced training schedule should include easier days and rest days along with harder workouts.

Previous Injuries

A previous injury can sometimes affect how you move even after the original symptoms have improved. Changes in strength, mobility, or movement patterns may place additional stress on other areas of the body.

If back pain keeps returning or doesn’t improve with changes to your training, a physical therapist can help identify contributing factors and determine appropriate treatment and a return to running plan.

How to Prevent Back Pain When Running

While it’s not possible to completely prevent back pain, runners can take several steps to reduce their risk. Good back care involves managing your training load, building strength, maintaining mobility, and giving your body enough time to recover.

Increase Your Training Gradually

One of the best ways to reduce unnecessary stress on your body is to avoid sudden increases in training. Rapidly adding mileage, speedwork, hills, or long runs can increase the demands placed on your muscles and joints.

When increasing your training, make changes gradually and avoid increasing several aspects of your training at the same time. Give your body enough time to adapt before adding additional stress.

Strength Train

A strong core helps stabilize your trunk and pelvis while you run. Include core exercises in your strength routine two or more times per week, depending on your overall training schedule.

Your glutes and hip muscles also contribute to stability and movement while running. Strengthening these muscles can help you better handle the demands of running.

Maintain Mobility

Good mobility can help you move comfortably and efficiently while running. Pay attention to areas that may become stiff, particularly your hips, ankles, and upper back.

Dynamic mobility exercises can be especially useful as part of a warm up before running. Gentle stretching can also be included after workouts or on recovery days if it feels good to you.

Pay Attention to Running Form

Focus on running in a relaxed, comfortable manner rather than trying to force yourself into a specific posture or stride. Rather than making major changes to form on your own, consider having your movement evaluated by a qualified professional.

Vary Your Training

Running is repetitive, so incorporating other forms of exercise can provide variety while helping you develop overall strength and fitness. Strength training, cycling, swimming, walking, and other low impact activities can complement your running.

Listen to Your Body

Mild muscle soreness after a challenging workout is different from persistent or worsening pain. If back pain changes your running form, continues to get worse, keeps returning, or interferes with everyday activities, reduce your training and seek out help from a PT.

How to Manage Back Pain and Keep Running

Back pain doesn’t always mean you need to stop running completely. In many cases, modifying your training can allow you to stay active while your symptoms improve. However, the right approach depends on the cause and severity of your pain.

The goal should be to find a balance between maintaining activity and giving your body enough time to recover.

Reduce Your Training Load

If your back starts bothering you, consider temporarily reducing your mileage, pace, or workout intensity. You may be able to continue running at an easier effort if doing so doesn’t increase your symptoms.

For example, you might replace a speed workout with an easy run, shorten your long run, or take an additional rest day.

Avoid trying to maintain your normal training schedule if running consistently makes your pain worse.

Take a Break From Hard Workouts

Speedwork, hills, and long runs place greater demands on your body. If these types of workouts aggravate your back, temporarily removing them may allow you to stay active without adding as much stress.

Easy running, walking, or another low-impact activity may be appropriate while your symptoms settle, depending on how your body responds.

Use Cross-Training

Cross-training can be a useful way to maintain some cardiovascular fitness when running isn’t comfortable.

Activities such as cycling, swimming, or using an elliptical may provide alternatives options to keep up your fitness.

When Should a Runner See a Healthcare Professional?

Mild discomfort may improve with changes to your training, rest, and appropriate self care. However, there are situations when it’s important to have back pain evaluated by a healthcare professional.

Your Pain Is Severe or Getting Worse

If your back pain is severe, continues to worsen, or doesn’t improve after modifying your activities, it’s a good idea to seek professional advice.

Persistent pain shouldn’t simply be ignored in the hope that it will eventually go away, particularly if it’s affecting your ability to run or perform everyday activities.

Your Pain Keeps Coming Back

If back pain repeatedly returns every time you increase your mileage or intensity, there may be an underlying issue that needs to be addressed.

A physical therapist or sports medicine professional can evaluate your movement, strength, training history, and symptoms to help determine potential contributing factors.

You Have Numbness, Tingling, or Weakness

Back pain accompanied by numbness, tingling, or weakness, particularly when symptoms extend into the leg, should be evaluated by a healthcare professional.

These symptoms can sometimes indicate irritation or compression of a nerve and shouldn’t be treated as ordinary post-run soreness.

Your Pain Changes How You Run

If you’re changing your stride, posture, or movement to avoid pain, it’s worth taking a closer look at the issue. Trying to run through pain while significantly altering your mechanics may place additional stress on other parts of your body.

Your Pain Interferes With Everyday Activities

Back pain that makes it difficult to walk, sit, sleep, work, or perform normal daily activities should be checked out. Your ability to complete everyday activities can provide useful information about the severity and impact of your symptoms.

Back Care for Runners: Key Takeaways

Back pain doesn’t necessarily mean you need to stop running. By taking a few steps to manage your symptoms and improve how your body is moving can make a big difference. Increase your training gradually and make sure to strength train to prevent issues with your back.

Something else to keep in mind is that running is not always the cause of back pain. Consider how you are spending the rest of your time when you are not running. Are you sitting or driving alot? Do you carry a child on one hip? Do you sit slouched on your sofa every night or look down at your phone all day? These factors can definitely contribute to any issues you are having with your back!

Have you ever dealt with back pain?
How do you prevent back pain from running?

You may also like:
How to Recover After a Disappointing Race
Hip Internal Rotation for Runners: Why and How to Improve It
How Runners Can Safely Introduce Speedwork Into Training

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post Back Care for Runners: How to Prevent and Manage Back Pain appeared first on Mile By Mile.

It’s completely normal to feel frustrated or disappointed after a bad race. But one race doesn’t define you as a runner, and it doesn’t erase all the work you put into getting to the starting line.

Learning how to recover after a disappointing race can help you move past the disappointment, understand what happened, and use the experience to become a stronger and more confident runner. Here’s how to process a tough race and get back on track.

Give Yourself Time to Process the Disappointment

It’s ok to be disappointed if a race doesn’t go as planned. Take some time to allow yourself to feel whatever you need to feel about it. Try to remember that all is not lost just because of one bad race. You can have the perfect training cycle, and then things can just go wrong on race day.

Try not to get stuck in the negativity for too long. It’s important to eventually move into problem solving and figuring out how to move forward.

Take Care of Your Body After the Race

Even though your race didn’t go as planned it’s still important to focus on recovery. Prioritize hydration, nutrition, and sleep in the days following the race and don’t rush back into hard training. Regardless of how the race went, it’s important to give your body time to recover.

Wait Before Deciding What Went Wrong

Try not to jump into analyzing the race while you are still processing your emotions. Going along with that, don’t make major changes to your training or jump into your next training cycle just yet. Once you are ready, try to look at the race objectively and figure out what went wrong. Don’t forget to also recognize what went right.

Evaluate Your Race Without Beating Yourself Up

Here are some questions to consider:

• What went well?
• What didn’t go as planned?
• Were there factors outside your control?
• Did pacing, fueling, hydration, training, or race-day conditions play a role?

If you have a training partner or running coach it may be helpful to talk through these questions with them!

Separate the Race Result From Your Identity as a Runner

This can be challenging, but try to remember that a disappointing race doesn’t mean you’re a bad runner. Your finish time doesn’t determine your worth or progress. Instead, remember everything you accomplished and the progress you made during your training cycle.

Find What You Can Learn From the Experience

Every race offers many valuable lessons. Try to pick one or two takeaways from your race and consider what you would do differently next time. You don’t need to change everything, but there are likely a few things you can improve upon.

Set Your Next Running Goal

Once you are ready, figure out what you want to work for next. Maybe you need a break from training and racing, or maybe you want to do a redemption race. Choose a goal that excites you, but make sure you take the time you need before jumping into another race.

How to Get Your Running Motivation Back

If you are feeling like you lost motivation due to your race, try to return to running for enjoyment. You can do things like run with friends or run somewhere new. Try setting small goals and focusing on any new accomplishments.

Remember That One Race Doesn’t Define Your Running

Races are just one data point in an entire training cycle. It’s unlikely that everything will go right on race day, and unfortunately there are times when nothing goes right. Remember that disappointing races can provide valuable information, and your next race is another opportunity to put what you’ve learned into practice.

Final Thoughts on Recovering From a Disappointing Race

A bad race is just one experience and does not define you as a runner. The goal isn’t to pretend you don’t care, but to give yourself time and space to process the experience, learn from it, and eventually move forward.

How you do move forward after a disappointing race?

You may also like:
How Caffeine Affects Running Performance
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How to Carb Load Before a Marathon or Half Marathon

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How to Recover After a Disappointing Race appeared first on Mile By Mile.

A runner building an aerobic base may have more time and energy to focus on developing strength, while someone in the middle of marathon training may need to reduce strength training volume to prioritize running workouts. During a taper, the goal shifts toward maintaining strength while allowing the body to recover and arrive at race day feeling fresh.

Understanding how to adjust strength training throughout the year can help runners get the benefits of strength work without adding too much fatigue or plateauing. Here’s how runners can structure strength training during each phase of their training cycle.

How Runners Should Structure Strength Training Throughout the Year

Strength training is important for runners for many reasons. It can help with injury prevention, durability, and power. Being able to balance strength training with running throughout the year will help you get the most out of both.

How Often Should Runners Strength Train?

There is no perfect amount for how much runners should strength train, and the number may change throughout the year. A common plan is to strength train twice a week during training and three times a week during the off-season.

If you are not running much at all you could potentially lift 4-5 times a week, focusing on different body parts on different days. However, for most runners keeping a running base is important and lifting 2-3 days along with running is a good balance.

Strength Training During the Base Phase

Base building is a great time to build foundational strength. As running intensity is lower, you don’t need to focus as much on recovering from runs or worrying about being sore from strength training before an important run.

This is a good time to focus on heavy lifting and 3 days of strength work each week. An example of how to structure this is lifting lower body on Monday, upper body on Wednesday, and full body on Friday. If you still wanted to do a long run this could take place on Sunday, with some other short/easy runs throughout the week.

Strength Training During the Build Phase

As you start to build your mileage, you likely won’t be able to keep up the same level of strength training as you were during base building if you were lifting heavy and often. You may need to drop down to 2 strength sessions per week and either maintain or decrease the demands of your lifting.

As you are increasing your running intensity by adding speed and/or volume, you don’t want to be increasing multiple variables at once. You may spend a few weeks increasing your mileage, then add in speed work. You need time to recover from your runs and too much lifting can make it hard to do that.

Strength Training During Peak Race Training

During peak race training the focus should be on maintaining strength without creating excessive fatigue. During this time race-specific workouts become the priority. You can still keep up with lifting twice a week, but maybe keep the same routine you were doing, or drop to 2 instead of 3 sets of exercises, or lower your weights.

Strength Training During a Running Taper

During the taper you don’t want to be doing anything that will cause extra fatigue. If you are doing a 3 week taper you can keep your regular strength routine during the first week, then cut back to 1 session or just bodyweight exercises the second week, and take out all strength training during race week. If you feel like you need to do something that last week you can focus on mobility or very light exercises like band work.

Strength Training During Recovery and the Off-Season

Immediately following your race the focus should be on recovery, so don’t add back in strength training just yet. After a week or two you can get back into your strength routine carefully. You may find that if you ran a marathon that strength workouts leave you surprisingly sore.

If you are taking an off-season you can treat it similarly to the base-building phase, adding in more weights, progressive overload, and moving to 3 days of strength training per week.

How to Balance Strength Training With Running

No matter the phase of training you are in, it can be tricky to balance strength training with running. One strategy is to lift on the same day as a hard workout so that you can make your hard day hard and keep your easy days easier. If that doesn’t work, do your strength the day after a hard workout and then try to make the next day an easy day or rest day. Try to avoid lifting heavy right before a hard workout or long run.

Strength Training Mistakes Runners Should Avoid

• Lifting too often during peak training
• Doing too much strength work during the taper
• Doing hard leg workouts before speedwork
• Treating strength training like a separate sport
• Completely abandoning strength work during race training
• Being afraid to lift heavy even during the off-season or base building phases

How do you adjust your strength training throughout the year?

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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How Runners Should Structure Strength Training Throughout the Year appeared first on Mile By Mile.

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Best Fall Running Gear for 2026

Brooks Cascadia Short Tight

These are advertised as trail running shorts but I love that they have alot of pockets, including pockets around the waist (both in the front and the back) to hold a phone or other items. The length is a 6 inches which I find perfect for fall runs.

Brooks Movement Crop

This top has a built in bra and small pockets around the back. However, there is no phone pocket. I think it will be perfect for fall races when you want to wear something light for racing.

Luxe Pocket Bra

While my favorite sports bra will always be the Brooks 3 pocket bra (which was discontinued) this is a decent replacement. I think the phone pocket is better, but the material is thicker.

Brooks Hyperion Elite 5

These are my go-to race shoes. They are very light and speedy!

Brooks Luxe Long Sleeve

I can be found in a Luxe long sleeve (or short sleeve) on pretty much every run in the fall. It works well for layering too!

Brooks Zash 1/2 Zip

This is a great option when you want a little more warmth than a long sleeve t-shirt. You can zip it up for more warmth or unzip to cool off a bit.

Brooks Canopy Jacket

This is a light jacket that is perfect for rainy or windy runs. You can add layers underneath for days when it’s colder.

Brooks PR Elite Bra

The PR Elite Bra is pretty thin and light and doesn’t really provide any support. I like that it’s soft and comfortable, and I often wear it for treadmill runs when I want the least amount of clothes possible. I think the colors are all perfect for fall!

Brooks Ghost Amp

As a long-time wearer of the Brooks Ghost, I was intrigued by the idea of the Ghost Amp. They are a lighter, faster, version of the Ghost. The fit is very similar, but the feel is different. I find that they work well for faster long runs and anything at tempo pace or slower.

Nathan VaporAiress 4.0

I’ve been using this hydration pack since February and it is perfect for long runs. While this can certainly be used in the fall, I think it is great year round. There’s lots of pockets and ncludes a 2L bladder.

Knockaround Harbor Light Fast Lanes

I’ve been wearing Knockaround sunglasses on my runs for years and this style is my favorite yet. They feel sturdy and durable (which is perfect because my kids like to steal my sunglasses). Gotta keep the sun out of your eyes during fall runs!

Nathan Handheld Soft Flask

When I’m not running with a hydration vest, this soft flask is a good size to keep me hydrated on shorter long runs. There are pockets on the case too where I can store sunglasses or gels.

Noxgear Tracer 2 Vest with Chest Light

Fall means darker mornings and evenings, so it’s important to be seen. The Noxgear Traver vest will make sure that you are visible and the chest light helps to light the way as you are running.

What are your favorite products for fall running?

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Fall Running Products to Try in 2025
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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post Fall Running Gear 2026: The Best Products for Runners appeared first on Mile By Mile.

Tips to Help You Become a Morning Runner

1. Develop a morning routine

Having a routine is key so that you know exactly what you need to do when you wake up. You can even write down your routine as you are getting started. Maybe when your alarm goes off you turn on the coffee, get dressed, eat something small and drink coffee, warm up, and head out the door by a certain time.

2. Hold yourself accountable

How will you make sure you stick to your plan? Well, first off, it’s helpful to have a plan. If you use an app like VDOT or another training tool you can schedule your runs. Maybe mark down whichever days you want to run in the morning. It can be satisfying to mark a run as “complete” or check something off of a list!

3. Start becoming a morning runner in the summer

Personally, I think summer is the easiest time to start running in the morning. The sun is out early so that it kind of tricks you into thinking it’s later than it is. This gives you time to make it a routine before the winter, when it can be more challenging to get out the door in the dark.

4. Reward yourself for getting started

Positive reinforcement can be really helpful, especially at first! Maybe reward yourself with a special coffee or breakfast the first time you run in the morning. Then find something different for getting through a week of morning workouts. How about treating yourself to some new running gear once you’ve run in the morning for a month? You shouldn’t need to use rewards forever, because eventually running in the morning will become a habit.

5. Make sure you know how to stay safe

You may feel better about running in the morning if you feel like you are prepared. Follow these tips for running in the dark and always let someone know where you are going and when you will be back. Stay vigilant on your morning runs and make sure to wear gear that will help you be seen by cars. If you listen to music, keep the volume low, use one earbud, or try headphones like Shokz that allow you to hear your surroundings. If you don’t have a safe place to run outside in the mornings try to find a gym where you can work out or use a treadmill if you have one.

6. Run with a friend or running group

Many runners prefer to run with others, especially in the mornings. If you have a running buddy who will meet you for a run, it’s more likely that you will get out of bed knowing that they are waiting for you. You can also see if there are running groups in your area who run in the morning.

7. Shift your sleep schedule

As you transition to morning running, you will want to transition your sleep schedule. If you are waking up an hour earlier you will want to go to sleep an hour earlier. This may take some time to get used to. If before you were running in the evenings, then technically you should have more time now to go to bed earlier. If it’s hard to fall asleep earlier than you are used to start by trying to go to bed 15 minutes earlier, and go from there. Eventually you will adjust to a new routine.

8. Start with one morning run a week

If you are really struggling to become a morning runner, start with just one morning run a week. This is what I did when I was first out of college and working a full time job. I didn’t want to run in the mornings every day, but I knew I wouldn’t go to the gym after work on Fridays because I usually had plans. So on Fridays I got up early to run before work. I realized how much I liked having my run done early and not having to do it after work. From there I started running in the morning on other days too.

9. Give yourself plenty of time for your morning run

The last thing you want is to feel rushed or to be late to work. If you know you are going to snooze your alarm, set it for earlier than you need to. Factor in time you need to get ready and add an extra 10 minutes just in case. You will want to be sure to include time for a good warm up and cool down as well.

10. Make it a habit and stay consistent

The key to becoming a morning runner is consistency. If you make it a habit it will become easier to stick with it. That’s not to say that becoming a morning runner is easy for everyone. Some people are naturally morning people and others are not. If you get into a good routine for a month or so, it won’t feel so hard and hopefully you will love how it feels and want to keep up with it.

You may also like:
5 Reasons to Become a Morning Runner
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What time of day do you prefer to run?
What helps you stay motivated to get out for a run?
If you are a morning runner, how did you get started?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

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10 Ways to Include Your Kids in Your Running Routine

1. Run with your baby in a stroller

From around the time they are 6 months old most babies can safely ride in a jogging stroller. At first they may nap on runs, but as they get older they may become interested in what they see around them on their runs. It’s a great way to get fresh air and spend time together!

2. Run on a treadmill with your child nearby

Babies can sleep in play in a pack n play or play pen, while older kids can do an activity nearby. They will get to see you running and you can also be close by to help them if they need anything.

3. Talk to your kids about why you run

Kids will start to notice and ask questions about your running. Keep the conversation positive and avoid reasons like running purely for weight loss or feeling like you “have to run”. Focus on the health benefits, the endorphins, and the excitement of working towards goals.

4. Let your kids ride a bike while you run

As your kids get older and start riding bikes they may be able to ride with you while you run. If you can find a flat path or paved loop this can be a great option to get in your run while they do something they enjoy.

5. Run on a track while your kids play

For kids who can’t or don’t want to bike, you could try running on a track and letting them play where you can see them. If you have more than one child they could play games together or do their own kind of workout. Maybe they will even run a little bit!

6. Take older kids on a run with you

At some point your kids may ask to run with you. Start with a very short distance and encourage run/walks if that is easier for them. Don’t put any pressure on them and keep it fun. My son likes to wear one of my old GPS watches to track how far he ran so he can try to go a little further the next time!

7. Have your kids come to one of your races

Your kids will probably be interested in your races. If there’s another adult who can bring them this is a great way for them to see what it’s all about. (They will probably ask if you won and will want to steal your medal!)

8. Sign up your kids for their own race

If your child enjoys running you can sign them up for their own race. Our local running store has a kids series with distances like 1/4 mile and 1/2 mile. If that’s not an option, try a family friendly 5k.

9. Help your kids set a running goal

As your kids become more interested in running you can help them set exciting but appropriate goals. This may help keep them motivated so they continue to run.

10. Relate running to other areas of life

Running teaches us alot of lessons and can be compared to other challenges in life. If your child is facing something that they want to get better at or that they are unsure about, you can use examples from running to help them stay motivated.

You may also like:
6 Fun Ways to Involve Your Kids in Your Running
10 Important Steps to Starting Stroller Running for Postpartum Moms
How To Dress Babies and Toddlers For Stroller Runs in the Cold

How do you include kids in your running?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

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When it comes to caffeine and running there are several things to consider. How much you consume, when you take it, and how your body responds can all affect whether it helps or hurts your run.

So how does caffeine affect running performance? Let’s talk about the benefits of caffeine for runners, how much you may need, when to take it, and potential side effects to consider before using it during training or in a race.

How Does Caffeine Affect Running?

For many of us caffeine simply helps us to wake up in the morning. However, for runners, there may be more to it than that.

As a stimulant, it increases your alertness and energy. For some of us we even just associate the taste of our morning coffee with feeling more awake.

The right amount of caffeine may have some performance benefits for runners, but each person responds to caffeine differently. It’s also important to be aware of and avoid any potential side effects.

Potential Benefits to Running Performance

A 2022 systematic review and meta-analysis on the effects of caffeine intake on endurance running performance and time to exhaustion found that caffeine intake showed “a meaningful ergogenic effect in increasing the time to exhaustion in running trials and improving performance in running time trials. Hence, caffeine may have utility as an ergogenic aid for endurance running events.”

Some specific performance benefits include:

• Increased endurance
• Reduced perception of effort
• Improved mental alertness and focus
• Potential improvements in speed or performance during certain workouts and races
• Improved muscle function
• May reduce post-workout soreness

How Much Caffeine Should Runners Take?

Generally, 3-6 mg of caffeine per kilogram of body weight is a good amount for runners. Start with a low amount, and gradually increase to see what feels best for you. More is not always better.

When Should You Take Caffeine Before Running?

Taking caffeine about an hour before exercise should allow it to peak during your run. However, if you are running for a long time or doing a long race like a marathon you may want to consider taking additional caffeine during your run.

For most people the benefits of caffeine wear off in about 4-6 hours. Knowing that, you can time your caffeine intake before and during long runs or races to be the most effective. For example, you may have coffee 2 hours before a race, then caffeinated gels after 1 hour and 3 hours of running.

What Are the Best Sources of Caffeine for Runners?

Common sources of caffeine include:

• Coffee (~100 mg of caffeine)
• Caffeinated gels (Huma gel- 25 mg of caffeine)
• Sports drinks (Nuun sports tablets- 40 mg of caffeine)
• Caffeine gum (Run gum- 50 mg of caffeine)

Be sure to pay attention to the caffeine amounts in the products you use. While Huma gels have 25 mg of caffeine, Carbs Fuel gels have 100 mg of caffeine.

What Are the Side Effects of Caffeine for Runners?

While many people respond well to caffeine, its important to be aware of potential side effects. It you have alot of side effects it may not be worth using caffeine while running.

Potential issues may include:

• Feeling jittery
• Increased heart rate
• GI issues
• Anxiety
• Difficulty sleeping
• Needing to urinate more frequently

Should You Use Caffeine Before Every Run?

If you use caffeine every day before a run you may not get as much of a benefit from it during a race as you would if you never used it. But it’s also important to test out how your body responds to different amounts of caffeine.

If you enjoy having coffee before your daily runs, it’s fine to continue doing so. You may still get some benefits from caffeine. You can add in some caffeinated gels for race day to get an extra boost. (This should be practiced on a few long runs).

The key is to find a plan that will provide the benefits of caffeine with minimal side effects.

Key Takeaways About Caffeine and Running

Everyone responds differently to caffeine, so for runners its important to try out some different strategies to see what is the most beneficial. There are many ways to take caffeine before and during a run, including coffee, gels, gum, and drinks. Start with small amounts and increase to see what you can tolerate. Remember that more isn’t always better, so find an amount that gives you some benefit without being too much for your body to handle.

Do you take caffeine before or during a run?

I’ve recently been on the hunt for a potential race day outfit for my next marathon. I wanted a crop with pockets, and shorts with lots of big pockets to hold small bottles and my phone. I decided to try out the Brooks Movement Race Crop and Cascadia short tight (which are actually advertised as being for trail runs). I was shocked to find that I absolutely love both items and if the weather cooperates this just may be my race day outfit in October! Oh and don’t forget about race shoes. My favorites are the Brooks Hyperion Elite 5.

You may also like:
How Many Carbs Should You Take on Long Runs? A Simple Fueling Guide Electrolytes for Runners: Why They Matter and How to Replace Them
How to Carb Load Before a Marathon or Half Marathon
How To Conquer Your Negative Thoughts On the Run with Positive Thinking

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How Caffeine Affects Running Performance appeared first on Mile By Mile.

When I was in high school I joined the track team and ended up racing the 400 and 800 meter distances. I was 16, I didn’t like running, and I only joined the team to stay in shape for field hockey and to socialize with friends. Fast forward 20 years and now I run long distances for fun at ridiculously early hours of the morning. How did I get from point A to point B? Will I continue to love running and working out, or is it possible that down the road I may lack motivation once again?

I think there are a few key factors that play into fitness motivation: enjoyment, purpose, and accessibility. Let’s talk through each of these factors. 

Enjoyment helps you stay motivated for the long run

It makes sense that you will want to do an activity you enjoy, right? Sometimes we need to give things a try before assuming we don’t like them. Back in high school, I didn’t like running because the way I was doing it was not enjoyable to me. I didn’t like the racing track because I felt like there was so much pressure. It was such a short time to be running that I never enjoyed the process. The entire race you are are pushing yourself 100% and it’s just painful. I didn’t do particularly well so I wasn’t getting positive reinforcement from the outcome of my race either. 

In college I gave running a try again, but this time I tried to make it more enjoyable for myself. I would run outside at my own pace, for however long I wanted to run for. I brought music to listen to or I ran with friends. Sometimes I would run on the treadmill at the gym and watch tv. I started to find that running wasn’t so bad when I could do it MY way. 

Purpose keeps you working towards your goals

Another key factor to staying motivated is having a purpose. Sometimes enjoyment is enough, but often times we need to have a purpose to why we do something. I really lacked purpose to running back in high school. In college, I knew I needed to do some sort of physical activity to balance out my not-so-healthy eating and drinking habits. Running was so effective and it was nice to not have to always rely on a gym to get in a workout.

As I finished college and entered the “real world” I knew that I needed to eventually create a healthier lifestyle. While I wasn’t about to give up drinking completely or go on a crazy diet, I did try to reign myself in a bit. Going along with that, I wanted to make fitness a habit that would last.

I actually remember that I truly jump-started my fitness habit during my senior year of college. I had sort of been on and off with working out and I hated how I felt when I went weeks without working out. So after my 21st birthday I committed to exercising for at least 20 minutes every day. Ever since then (over 20 years ago) I haven’t gone more than a few days without doing some sort of workout (not counting when I’ve been injured, postpartum, or recovering from a big race). My purpose back then was to not feel terrible, and it worked. The habit stuck and grew into something I love. 

Accessibility makes it easier to start and continue working towards your goals

In order to do something regularly, you need to have access to whatever it is you need. For running, this includes a place to run, some running shoes, and comfortable clothes. It can be pretty simple. If you are dedicated to another kind of workout then you need to make sure that you have access to whatever you need for that. (A gym, equipment, etc.)

This also includes the time to do your activity of choice. A run doesn’t take much time at all. If you go to a gym then you need to factor in the time to get there. People who cycle sometimes like to go out for longer rides, so that may take more time. Do you have childcare (if needed) to do the workout of your choice, or can your kids be there with you?

These are just some things that may come into play when you are finding motivation for your workout. When things are easily accessible, you are more likely to make them a part of your daily routine.

How can you get motivated to start working out?

For many of you I am preaching to the choir. You probably have your own fitness journey that maybe has been similar to mine in some ways. What we probably all have in common was that there was something that got us started. Maybe it was training for a race, or a goal to lose weight, or a health concern you wanted to address.

For anyone reading this who may be looking for motivation, I think it’s really important to find intrinsic motivation. What is something that will inspire you to work towards a fitness goal or to create a healthy habit?

How do we maintain motivation for the long run?

There are a few things that I think can be helpful in staying motivated for the long run, but this will differ for everyone. Some people always need a new goal or challenge to work towards. Others thrive off of routine, so if you make fitness a part of your day you are more likely to keep up with it. Some people like a no-pressure approach; just go through the motions and get it done without thinking much about it.

Consider your personality and lifestyle and what has worked for you in the past. Then make sure that your fitness activity of choice is enjoyable, accessible, and that you have a clear purpose. Taking some time to self-reflect on all of this every once in awhile can be really helpful. 

You may also like:
How I Stayed Consistent with Fitness for 15 Years
Develop Your Fitness Routine to Stay Consistent and Motivated
The Magic of the Long Run
Where did my Motivation go?
Running Goals To Keep You Focused Without A Race

What helped you to start exercising initially?
What has helped you to stay motivated for the long run?
What do you struggle with when it comes to fitness motivation? 

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post How Can You Maintain Motivation for the Long Run? appeared first on Mile By Mile.

In this For the Love of the Grind book review, I’ll share my thoughts on the book, the lessons that resonated with me, and why I think it’s worth reading whether you’re an experienced marathoner or just someone who loves stories about determination and perseverance.

Who is Sara Hall?

Sara Hall is an American professional long distance runner who has competed at the highest levels of the sport for over twenty years. She is best known for her success in the marathon, as well as her longevity and consistency as an elite athlete. She is also recognized for her dedication to her family. Sara and her husband, fellow professional runner Ryan Hall, are parents to four adopted daughters from Ethiopia.

What is For the Love of the Grind About?

This is a memoir reflecting on Sara’s journey from starting out as a high school runner to becoming one of the country’s most accomplished marathoners. Along the way, she meets and falls in love with her husband Ryan, who also becomes a successful professional runner. They choose to adopt 4 daughters from Ethiopia, helping Sara to realize that running and life is about so much more than winning races.

Throughout the book she honestly and openly shares her challenges, setbacks, doubts, and the resulting personal growth, while weaving in how her faith was the cornerstone to everything throughout her life.

My Favorite Lessons from this Book

Success in Running is About More Than the Time on the Clock

I recently shared this lesson after my last 5k, and it’s woven in thorughout the duration of this book. Sara works hard day after day, through setbacks, injuries, and life challenges. Even when she doesn’t reach her time goal she is able to appreciate everything she got from her training.

While it’s not easy to give everything you have to training for a race and not see the results you want, there is almost always something to be celebrated from the work you put in.

Consistency Matters More Than Perfection

Not every workout needs to be perfect. Not every race needs to be perfect. But showing up day after day will move you forward.

It seems like Sara’s consistency over the years (and taking time off to rehab when needed) is what has allowed her to run at such a high level for so many years. For those of us who want to keep running as we get older, she is a great role model to follow.

Setbacks Are Learning Opportunities

I’ve said this so many times: you can learn so much from races that don’t go your way. And as hard as injuries are, usually you come back from them stronger and more knowledgable.

Looking back on my own running journey, I can see now how much setbacks have helped me along the way. It may be hard to understand it in the moment, but remember that setbacks set you up for a big comeback.

Finding Joy in the Process

The underlying theme of the book is about enjoying “the grind” and doing the work every day, even when it’s not exciting. Races are one day, but training cycles last for months. We all choose to run, hopefully because we enjoy it.

If you learn to love the training and the process of working towards a goal, it doesn’t hurt quite as much if you don’t reach your goal because you know that all was not lost.

Don’t Ever Count Yourself Out

There were many times throughout the book that Sara thought that she was in her last big training cycle for her last big goal. It’s hard to know how many years left of running we have, especially when you’re competing at such a high level like that.

But here’s the thing. You might as well try. It’s also true that you never know when you will be forced to stop running. I think these days we are seeing that age isn’t the limiting factor that we once thought it was.

I definitely grapple with feeling like I’m never going to run faster times now that I’m in my 40s, but you just never know. It’s totally possible. And it’s inspiring to see pro like Sara have such great success at the same age as me.

What I Love About the Book

Even though Sara is a pro runner and I am far from that, it is so relatable. Reading about her working so hard to train for a race only for it to not go her way helped me to see that it happens to everyone, even pros.

I also loved how she weaved in how her faith and family shaped her running. It shows that you can work really hard at running and care about it alot, but you can also have other priorities in your life. Family and faith can support your running and make it even more meaningful.

It felt like I was reading Sara’s personal journal. As much as I enjoy books that are focused on high level running accomplishments this was only a part of her story. It’s important to keep running in perspective. Even for Sara as a professional runner, life is about more than just running.

What to Know Before Reading

While For the Love of the Grind is about running, it’s certainly not just about running. You need to be open to hearing about other parts of Sara’s journey. In my opinion, these other parts of her life are even more interesting to learn about because they’re not things we typically get to know about a pro runner.

Who Should Read For the Love of the Grind

Anyone who is interested in reading an inspiring story about a hard-working runner who cares deeply about her family, helping others, and doing the best she can will enjoy this book.

Final Thoughts

Sara did an amazing job sharing her story and opening up about the challenges and successes along the way. I didn’t want this book to end!

Have you read For the Love of the Grind?
Do you think this is a book you’d like?

You may also like:
How to Build Mental Strength Throughout Your Training Cycle
How to Manage Race Nerves Before a Big Race
How to Structure Marathon and Half Marathon Training for Long-Term Progress

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

The post For the Love of the Grind Book Review: Lessons Every Runner Can Learn appeared first on Mile By Mile.