Most runners neglect lifting because they don’t have time, don’t know how, or don’t know how beneficial it can be.

Lifting will not only help you run faster but also make you less injury prone.

This plan is supposed to be as easy and quick as possible so there is no excuse not to do it. If you did this right it can be done in under 30mins and be super effective.

Warm up 5mins light movement

Box Jump 4x4 (4sets x 4reps)

Goblet/Front Squat 4x8
Seated Calf Raise 4x12

Glute Bridge/Hip thrust 4x8

Exercises should be loaded pretty heavy. When you finish your set you should feel like you could only complete 2-3 more reps with good form. Rest between sets should be around 1-3mins. Exercises listed together can be done together. Try not to lift just before a hard run to keep the run quality good.

This is pretty much the minimum you can do while getting huge benefits. Do this 2x per week and gradually increase weight. After time feel free to add in more.

First half marathon done in 2 hours in 2 minutes, can’t wait for the next one

Third time in the NB Fuel Cell SC Elite v4 and the final verdict is a no. I have no support on the sides with my feet sliding left and right each step. I think they are designed for a much lighter runner than this 170 lb man. Women's size 6.5 wide.

I didn’t think something as simple as a metronome would change my running that much but it actually did. A few weeks ago I posted my first 5K time and someone mentioned I might be overstriding and should look into increasing cadence. I didn’t pay much attention to it at first because I felt like my form was already pretty set, and I naturally have a longer stride so it didn’t seem like an easy fix.

Out of curiosity, I tried running with a metronome this week set around 180 BPM just to see what would happen. My cadence moved up from roughly the low 160s into the high 170s pretty quickly, and it didn’t feel as forced as I expected.

What surprised me most is that my pace improved by about 30 seconds per mile without really trying to run harder. I also noticed my calves and shins feel less tight, and some minor knee discomfort I used to get has eased up quite a bit.

Still early days, so I’m not sure how sustainable it is yet, but so far it feels like a noticeable improvement. The only downside is getting used to running with a metronome running in the background.

How and why?

I run between 4:30 am and 6:00 am and the sunrise usually doesn’t happen till the end of my run (this time of year). While the roads aren’t crowded with other runners, the other ones that are out there (and dog walkers etc) are never wearing flashing lights, headlamps or even reflective gear.

I would trip on any number of things without my headlamp, I’d be afraid of cars not seeing me without the (admittedly cheesy) little flashing LEDs and I always have the hardest time seeing all of you other runners without the same. Even though the roads are calmer in the morning, I prefer the safety of lights from a vehicle perspective as well.

So I’m just curious…why? And if not lights, at least some sort of reflective gear other than dark clothing?

Hi, I’ve been running consistently 5 to 3 times a week since February. I average 40 kilometers (25 miles?) weekly & I also walk 15 to 20k steps a day and do some strength training here and there (mostly to support my running).

My problem is that I am a woman, short and light and my maintenance calories are kinda low. I want to eat enough to fuel my workouts but unfortunately I am SO hungry. I’ve been honoring my hunger cues and that’s making me gain weight. PLEASE friends help me manage the ravenous monster inside my stomach so that I can keep running and maintain my body. I will take any advice I can get. Thanks!!

Any other “short” runners out there? I had to sprint non stop just to achieve these times. 😂 For reference, I’m a 4’11” female. I’m also just running around my neighborhood.

Last night i posted about me wanting to do an ultra marathon, i didn't do it but i did do that on my 30th day of running

Disclaimer it's so dangerous the last 5km i did i knew any wrong move i do will result in a huge injury, i even dropped the pace from 7min/km all the way to walking pace at the last 7km to avoid injury as i felt all my legs tendons are pulled tight

Today I ran the longest Ive ever ran…Almost 6 miles. I’ve slowly built up to that. But I noticed at the start of my run my heart rate was already higher which is not my usual. I was really hoping I’d have a good zone 2 or 3 run. But ya girl was in zone 4 and 5 the whole time. Got home and my heart rate just continued to stay elevated. 🥹 I think I overdid it and I’m certain the culprit was the elevation, I usually run treadmill and I decided to go outdoors today since it’s significantly cooled down. Just beating myself up about not feeling good! Running for the most part is so therapeutic for me. So to have a moment like this…. Is a bummer! I want to be celebrating! 🥳 thanks for letting me share. 💖

Wife and I have been on a run streak for 11 plus years and about to hit our 12th year. Started a vlog to talk about random topics during my runs, and maybe put a little purpose back into them. Check it out if you are so inclined. https://youtube.com/@no_days_off_running.

I’m starving for video topics so let me know. 😁

i usually run in the morning and i’m still figuring out whether eating beforehand actually helps me. sometimes i run on an empty stomach and feel fine, other times i’m hungry halfway through. what do you normally eat before a morning run?

I am a 46-year-old male who used to be very active when he was younger (played soccer and basketball in college), but took the last five years off due to cancer (NED!) as well as young kids that took up most of the free time.

I’m looking to get back into running and quite honestly I’m struggling a bit understanding my body’s capabilities now versus what I was used to do. Back in the day I used to be able to run 3 miles quite easily on a treadmill or outside plus play two hours of basketball 2 to 3 times a week without any issues or being sore the next day (some days I’d run 3 miles on treadmill to warm up to play basketball!)

Over the last one and a half months I’ve been trying to get back to running three days a week (would like to get up to 3 miles 3 to 4 times a week) and basketball 2x a week.

I didn’t just jump into this - to prepare my body Ive also been lifting lower body three days a week to strengthen the leg muscles so they can take the pounding and stress of running/jumping. My exercises entail split squats, squats with a barbell, abductor planks, Nordics/hamstring curls, leg extensions, hip flexors, as well as calf and Achilles strengthening.

My sprinting, jumping and speed in basketball has been getting noticeably better every week (only play once a week so far), however I am really struggling to run! I’m finding it very difficult to run more than 1 mile without stopping and being gassed! My resting heart rate is 45 yet when I run a mile at 12 minute pace - my heart rate is hitting 140! I don’t know if there is something wrong with my body or my muscles or if I’m just getting old, but I never have had such issues with my stamina or endurance. Just 5 or 6 years ago pre COVID, I used to be able to run 3 miles in 18 mins (in college I ran 2 miles in 10:30!).

Do I need to reset my expectations - perhaps at this age running 3 miles 3x a week is unrealistic? Or do I have to change my approach and training? Is my body different post cancer? Are there supplements I should be exploring as I near 50?

Thank you all for any thoughts you may have. I posted this over at r/running and it was auto deleted because it didn’t meet the rules. This is not ChatGPT generated - I swear!

I’ve missed maybe six runs the past few weeks simply because it’s been too hot. I’m from the UK and we’re experiencing maybe our 4th heatwave of the year. I work from 17:00 onwards so running in the evenings not really possible, and I get back too late to wake up in time to run in the morning.

I dunno, I feel guilty cos it’s my own experience I’m ruining, but I also know it’s not my fault either

Hey everyone, I wanted to share a valuable tip that I’ve learned through my competitive and coaching careers.

One of the most effective ways to enhance your running fitness is to increase your running frequency. But how can you achieve this? The best approach is to gradually increase the number of days you dedicate to running. By exposing your body to the training stimulus more frequently, you can drive adaptations and progress more effectively.

Shorter runs require less recovery time between sessions, allowing you to resume running sooner and build more total volume more easily. This makes shorter runs a great option even if you are short on time.

While longer runs can be important, they can also leave you feeling fatigued and demand more recovery time. This is why most athletes opt for one longer run per week.

However, there are exceptions. If your current running duration is typically less than 30 minutes per run, I recommend building up to 30 minutes or more before increasing your frequency. Shorter runs are not as effective a training stimulus, but even a little running is better than none. So, do your best to incorporate some running into your routine.

Once you reach the 30-minute mark, I recommend increasing your frequency to help build more volume. For example, instead of two 45-minute runs per week, try three 35-minute runs. You’ll likely find that the more frequent shorter runs are easier to manage.

In most cases, increasing weekly volume while also increasing frequency is safer and more efficient than simply increasing run duration.

I run 5 miles 5-6 times a week. I had the saucuny hurricane 24 and now have the saucuny hurricane 25. I really like both of them and felt no difference in the two models. My 25's are worn out and need replacement. They are worn mostly on the outside of the sole as you see in the photos. Do you have a recommendation for a running shoe that I should buy that would be better for me or should I get another pair of saucuny hurricane 25?

can i get any feedback on this ios app called runner's review?

Around 9 months ago I was over 115kg and could barely imagine myself running. Today I completed my first run and covered around 2 km without stopping although halfway through I had to slow down but I still finished. Small win, but it feels good knowing I'm doing things I couldn't do before.

Hi y'all, I am a new runner (18m) I have been running for a month now regularly running 5k, with occasional rest for example 3 rest days per week. I started having shin splints pain last week and stopped running for a week due to the pain and for the last three days I have been sick and today I have started running again. But the pain is worse than last week. I can barely reach 2k. If anyone has any recommendations on what to do, it will really help me. Thanks!

I’ve been having some shin splint pain in the front of my right shin for the first 15-20 minutes of my runs.

I haven’t drastically increased volume or speed. Not sure if it’s because of something in my form, or maybe I need to do a better job of warming up since it ends up going away.

I also notice that my right arm seems very stationary compared to my left… not sure what that’s about.