Mia Kercher

Running 2 Miles a Day: Here are The Benefits and How To Start

Published on September 25, 2020 By Mia Kercher

It’s the perfect amount of running to keep you going every day without getting burned out. That’s why so many people swear by running 2 miles a day.

It’s an achievable distance that can be part of a sustainable daily running habit, which can lead to numerous health and mindset benefits!

Any time you’re thinking you don’t have enough time to run, just remember: it’s 2 miles.

You can definitely do 2 miles.

Why Set the Goal of Running 2 Miles a Day?

Everybody sets and achieves goals differently. Some people can’t function without a 5-year plan – starting with a 5K and then winning the Honolulu ultramarathon in 2025.

Others see a training plan like that and feel sick to their stomachs.

I could never run an ultramarathon, much less in 5 years.

Others may get excited and start the plan, only to lose their way and quit, having set their sights too far right off the bat.

Don’t get me wrong. You can run an ultramarathon if you set your mind to it and follow a steady plan.

But if that thought makes your head spin, start with a smaller chunk.

You don’t ever have to run more than 2 miles if you don’t want to. Once you get there, re-evaluate.

Running 2 Miles a Day To Lose Weight – Does It Work?

You certainly can lose weight by running 2 miles every day.

But I should warn you: running is not a magic ticket to weight loss.

Some people start running, expecting to shred pounds quickly. Watch out for the 2 mistakes they’re making so you can avoid them.

1. They don’t treat food like energy.

2. They recover from runs with sugary, high-calorie drinks and energy bars.

Mistake #1: They Don’t Treat Food Like Energy

While food is a delicious way to express ourselves and experience community with others, it is also meant to fuel our bodies with the energy to move.

If you want to lose weight, you’ll have to do an overall analysis of your diet to see if you’re passing the ‘fuel’ mark and crossing over to excess.

Here are the questions you should ask yourself:

Am I getting the recommended daily intake of protein?

How many carbohydrates am I eating?

What percentage of my fats are natural healthy fats and what are unnecessary trans fats?

Do I eat a hefty portion of vegetables with every meal or do I fill up on bread and meat?

Am I eating a variety of fruits that add nutrients to my diet and help my body recover after a run?

If the answers aren’t all a yes, just know you’re only human like the rest of us. But if you want to lose weight, the first step is awareness about nutrition.

You need to know what energy each food group provides your body and how much you should eat each day.

That doesn’t mean you have to start a special diet or count everything you eat, but work on becoming more conscious of food nutrition.

To get a better idea of what you ingest every day, track your diet for 3 days in a row on a calorie counter. They’ll tell you how many calories each meal added to your day. Be sure to record your runs too – because they’ll subtract what you burned.

After the 3 days, you’ll have a better idea of what kind of calories you’re ingesting every day. Then you can work on building that deficit to lose weight.

Mistake #2: They Recover From Runs With Sugary, High-Calorie Drinks and Energy Bars

We’ve all grabbed a Cliff Bar or two off the shelf near the checkout counter. They’re tasty snacks. But one Cliff Bar contains 250 calories, 40 grams of carbohydrates, and 9 grams of protein. These are not snacks. They’re more like a solid meal.

Cliff Bars help people running long distances or doing extreme sports, needing to replenish their bodies after major depletion. But snacks this high in calories are unnecessary for a 2-mile run.

The same idea goes for sugary drinks like Gatorade. While they do replenish your electrolytes, they are filled with processed and unnatural sugars (hard for your body to digest).

Pineapples, coconut water, and bananas will do the same job, with better results for your weight loss goals.

How Long Should It Take to Run 2 Miles?

That number will be different for everyone. If you are a brand new runner and are following the run walk method, it could take 25 – 30 minutes to run 2 miles.

But if you’re already capable of running 2 miles without stopping, the common time frame is 16-22 minutes.

Since you’ll be running every day, expect your time to increase fast.

After just one week of running 2 miles a day, many people finish 1-2 minutes faster per mile. When you run consistently every day you get massive perks.

Many people decide to run 2 miles a day just to improve their running speed. If your cadence is a little slower than you would like, running a shorter, faster distance can jump-start your pace and get you a notch faster than you were before.

Running 2 Miles A Day Transformations To Expect

Daily running will absolutely help you develop habits to keep you fit and running regularly.

But there are mental health benefits to running that can change your life from the inside out.

How does running have such lasting effects on your day-to-day motivation?

Running every day makes your schedule more consistent.

Want to cross off more on your to-do list every day? Setting up a well-oiled routine is the first step to make consistency happen.

Running every day freshens your outlook.

With all the challenges we face at work or in life, it can be hard to keep your outlook positive. Maybe you always feel tired. Maybe you’re not making the progress you had hoped to make. Maybe you’re at odds with someone in your life.

But when you successfully run 2 miles every day, that means you’ve got determination. You’re strong. You can make anything happen you put your mind to. Any time those frustrating thoughts crowd your mind, push them away by reminding yourself you’re on a path to success.

Running every day makes your body healthier.

Whether your goal is weight loss or something else, I guarantee that running will make you healthier. And when you feel healthier, your brain gets healthier too.

Rigorous exercise for 30 minutes a day gets more blood flowing to your brain. This extra activity works to fight some of the natural brain reductions that occur as time goes by. So when your brain is operating at a higher level, you’ll feel more energetic as an effect.

Running every day gives you a goal.

Setting a goal on a regular basis sets you up for achieving more in the long run. The American Psychological Association says that achieving your goals helps you accomplish more goals in the near future.

The 2-mile run challenge will not only set you up to run farther in the future, but it will also help you accomplish more goals in your daily tasks.

Tips for Running 2 Miles a Day

To achieve higher motivation and weight loss, there are some proven, practical steps you can take to run every day.

Schedule Your Run Ahead of Time

If you can, run at the same time every day. Having that consistency will create a stronger habit.

If not, start the week by saying something like, ‘I’ll run at 7AM on Monday, Wednesday, and Friday,’ but I’ll run at 7PM on Tuesday, Thursday, and the weekend.’

Either way, write it out as a physical statement. You’ll be more likely to follow through if you have it in writing.

Plan Out Your Meals for the Week

Since running takes an extra chunk out of your weekly schedule, you will have to adjust something else to make the time commitment manageable.

Some people like to prepare their meals ahead of time, putting soups and other dishes in the freezer. But if that’s not quite your style, a simple menu will do. Go to the grocery store and make sure you have all the ingredients you’ll need for the week.

Knowing what you’ll eat ahead of time will save you hours. Plus, you can plan a healthy diet for the week, which will get you on track for your weight loss goals.

Pick a Time in Your Day When Your Motivation Lags

You might disagree at first, but motivation lags because of inactivity.

If you’ve been straining your brain all day, your body will suffer from that. The blood doesn’t pump as quickly, and you lose focus.

If you find that your energy saps after lunchtime, use your lunch hour to do your daily run. You’ll find the mid-day kickstart a game-changer.

When you choose a time in your day that normally exhausts you, replacing it with an energizing run will make you learn to love running.

Once you get the hang of running 2 miles a day, you’ll want to move on.

First, start running 3 miles a day. After that, you may as well train for a 10K.

We Want to Help You With Your Running Journey

Download one of our free training plans.

Customize it in Google Sheets to fit your personal schedule, then hit the track – running 2 miles a day is easiest when you just start!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance

Published on September 20, 2020 By Mia Kercher

How To Run Longer: Distance runners, whether rookies or seasoned vets, often come across barriers, whether physical or mental, as they try to increases their running distance.

It’s very common for runners to reach a plateau, where their body is adapted to run a maximum distance – but is uncomfortable going any further. This can be extremely frustrating for distances runners, rookies or otherwise – leaving them to wonder how to run longer.

When you feel tired, bored, fatigued, discouraged, or even pain, there are tools you can use to combat the issues – and training techniques to mitigate them, allowing you to run longer and farther,

The most important thing is not to give up. Remember, you haven’t reached your limit. You can always run longer.

In this article, we’re going to go through changes you can make – whether in training or in your running strategies – to improve your running endurance and help you run further.

First we’re going to dive into ‘The Wall’, that classic phenomenon that occurs when your body runs out of juice, then we’re going to go through several other physical and mental factors that can affect your running endurance.

How To Run Longer Improve Your Running Endurance

Potential Reason For Maxing Out: Hitting the Wall

When a runner gets to a point where they feel depleted and empty, like the can’t go on any further, it’s called hitting the wall, or bonking.

This happens when your energy stores get depleted. You have a shortage of the carbohydrate glycogen, which causes feelings of fatigue and negativity.

It can happen after about an hour of running if you’re new to distance running. The more experienced you are, the better your body is adapted and the longer it should take before you crash out.

Your body runs on energy from carbohydrates and fats during your training or race. Even if you eat plenty of carbs right before your run, you can still run out around miles 18-20.

(This is very common during marathons, and is probably one of the most important issues to train for).

Many runners wondering how to run longer are simply battling against The Wall.

Beating The Wall Technique #1: Eat Right (Before and During Your Run)

The good news is, as the body runs out of carbohydrates, it takes more energy from its fat stores.

Stocking up on a healthy diet with plenty of carbohydrates and healthy fats will keep your body strong through the run.

Some carbohydrate sources last longer than others:

Beans
Oatmeal
Brown rice
Whole wheat grains

See our recommendations for 11 awesome natural carbohydrate sources for runners!

Accompany those grains with healthy fats such as:

Avocado
Olive oil
Nuts and seeds

It’s also crucial that you fuel during your run, especially during long runs of over an hour.

Many runners also bring along some additional energy sources for the trail.

Nuts and raisins are an excellent natural option since they’ll immediately replenish your body of the fat it needs, plus a little sugar (from dried fruit) for a quick surge.

You can also reach for energy gels, bananas, energy drinks, jelly beans – anything that’s going to give you that energy boost!

Beating The Wall Technique #2: Train For Longer Distances

As well as getting your run nutrition dialled in, the other important aspect of beating The Wall is adapting your body through long distance training.

Performing regular long runs which gradually increase in distance – usually best done by following a training plan – is the best way to get your body adapted to running long distances.

Improves your running economy (essentially your miles per gallon as a runner)

Improves your mitochondria effectiveness – how efficiently your body converts stored fuel to energy

Improves your body’s ability to use fat as a fuel source.

Unfortunately, there’s no magic potion you can drink that will suddenly allow you to run a marathon without distance training.

It’s why so many under-trained runners crash and burn around mile 20 of their marathon.

Becoming a long distance runner – and avoiding the wall – requires a gradual process of increasing long run distances to adapt. That’s the secret of how to run longer!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance 1

How To Run Further: The Physical and Mental Sides

During a long run, there are 2 main areas that fail:

1. Physical

2. Mental

Pay attention to both of these areas since they play equally important roles in keeping up your energy, strength, and attitude while you race.

1. How To Run Longer – Ways to Strengthen Your Physical Health

Try out a few of these methods at a time to find which ones muster your strength during the challenging parts of your run.

Start Slow

Running too fast at the beginning is a sure-fire way to deplete your energy before the end. Even though you’re pepped up and ready to run, keep the pace steady so you have enough stamina to finish your goal.

Use optimal pacing during your run.

For some runners, it’s no problem to keep a steady pace while they move forward. But for others, their pace is pretty haphazard.

Optimal pacing helps you track your speed through the run instead of going faster and slower on a whim.

Do it by downloading an app (Map My Run will update you on your progress and track your time increments) to track. You can also glance at your watch from time to time.

If you track yourself and stay within your set time, you’ll find your energy lasts much longer.

Stop to Stretch or Walk

The inner competitive spirit will tell you to keep running during your entire race. But stopping for a quick stretch or a minute of walking can do wonders to help you revitalize.

In the Jeff Galloway run walk method, he recommends that runners approach their entire marathon by running and walking, to conserve energy and allow time to replenish your stores during the run. Many people have even finished at their best times because they’re replenishing their energy.

After that quick break, you’ll find yourself with a new burst of energy, similar to what you had at the start line.

Drink and Eat

Don’t forget to drink water frequently during your run. Dehydration is a huge energy killer and needs to be taken seriously.

People who don’t drink enough end up having breakdowns during a race. Not having enough water could mean you don’t finish your race, so be sure to take those opportunities to drink (or eat energizing snacks).

Run With Other People

The company of others can motivate you twice as much as running alone.

Be sure to choose someone who is at the same running level as you. If your friend is much faster, you might feel pressure to keep up and use up your energy too fast.

Someone who runs slower than you can hold you back and keep you from reaching your goal speed.

During a race, you can always find someone to keep pace with, even if you’re running alone. Just look for someone who is running at a similar speed.

Stick with them through the race, staying at a relatively similar pace throughout. Use their companionship to help you stay at optimum pacing.

Cross-train

Make sure you have the muscle power needed to run longer.

Simple bodyweight workouts, hill runs, or sprints can boost your explosive power, which will increase your stamina during the long runs.

Vary Your Route

Most people don’t have the nerves to run around the same track over and over again. There’s a reason for that.

Your brain needs new and interesting routes to stimulate and keep the excitement alive.

Use your runs as an opportunity to explore your city (and even nearby cities). Choose routes with great nature, waterfront paths, and beautiful neighborhoods.

2. How to Run Longer by Strengthening Your Mental Health

Running is never purely physical. The mental strain during a run can take its toll, leaving you with discouragement and self-doubt. Use these strategies to strengthen your will power and push you along in the tough spots.

Get Enough Sleep

You may have previously thought sleep was only important for your physical energy, but it has a huge effect on your mental strength too.

The amygdala is the part of the brain that processes emotions. It does the lion’s share of that job during sleep. So sleep deprivation results in emotional instability.

Without that emotional soundness during your run, you’ll lack the ability to pep yourself back up when you start feeling tired or doubtful. So get plenty of sleep – not just the night before you run, but every night during your training.

Build Confidence, One Step at a Time

It’s easy to move quickly from one goal to the next when you’re training for a race. But it’s important to take time to appreciate your achievements regularly.

Some ways to soak in the accomplishment of your goals are:

Treat yourself to a nice meal (*or a beer) after a long run
Post your runs on social media: you can link accounts like Strava to automatically publish
Buy some new gear for your runs
Run in a special place (find a new trail with some gorgeous scenery you’ve never seen before)

Listen to Music

Sometimes we turn on music, only to tune it out as background music. Music holds the power to change moods, so it plays a powerful part in your attitude while running.

If you’re feeling like you can’t run any further, taking a moment to change your music might be just the boost you need. Change the genre or pace of your music.

If you’re listening to repetitive pop, switching to hip hop or electronic music can help your brain quickly switch from one mentality to a fresh, new one.

Pay Attention to Details Around You.

Don’t get so wrapped up in your running form and pacing that you forget to have fun.

Be sure to consciously look around and enjoy watching nature, local neighborhoods, and other people. Notice the smells and sounds surrounding you. Pay attention to little details and enjoy the runner’s high.

here's how to run longer improve running endurance

When you go out of your way to appreciate these aspects of the run, your focus will shift from, “This is so hard; I can’t do this,” to a meditative attitude. That switch might just get you through the rest of a challenging run.

Focus on Breathing

Hitting the wall often happens when your mind latches onto the thought that you’re tired or bored and can’t shift to anything else. I

t soon becomes an obsession and your body will follow what your mind tells it.

If you want to break this mental block, here’s a simple trick that works: count the seconds as you inhale and exhale.

Concentrate on making those seconds even.

Breathe in for 3 seconds, then breathe out for 3 seconds.

It’s a small action but will do wonders in keeping your body strong and confident.

Final Things to Remember – How To Run Longer

No.1 is that long distance running comes with adaptation – gradually increase your maximum distance with long, slow runs.

As you push yourself to run farther, remember that consistency will make a world of difference in your training.

If you decide to cross-train two days a week, make sure you stick with that. Con

It’s ok to change your long run to a different day when you have a conflict, but just don’t allow yourself to skip it.

Reaching your goal distance every week will make a huge impact and ensure that your race difficulties stay at a minimum.

We include these ‘how to run longer’ tips and more in our free marathon training Bootcamp, where you’ll read personal stories and learn all about marathon pace.

Download this free 5-day course and get detailed explanations and help with selecting your training plan.

The 5 Best Treadmill Workouts for Beginners to Advance Quickly

Published on September 18, 2020 By Mia Kercher

To go from couch to half marathon on a treadmill (or even couch to 5K), you need to use the best treadmill workouts for beginners to jump start your running career in a significant way.

If you don’t know how to work your way around the treadmill, using one can get pretty boring.

If you’re trying to convert your treadmill from drying rack to exercise machine, you need the right techniques to get real results from your treadmill workout.

Once you learn those tactics and use them consistently, you’ll learn to enjoy running on the treadmill and you’ll see your body making the changes you’re so anxious for.

Benefits of Treadmill Workouts

People come to the treadmill for a multitude of reasons: they range from ease and comfort to health factors. You probably want to start running on a treadmill if you…

You Live in Extremely Hot or Cold Weather

Running in heat, rain, or snow can be manageable and even enjoyable.

But if you’re not ready to make that adjustment, a treadmill is an ideal way to maintain your workout routine while avoiding less-than-pleasant conditions.

Aside from the discomfort, bad weather can be dangerous if you’re not accustomed to it. Your body needs adequate equipment and adjusting time to get used to severe temperatures. So if you just want to jump into your run without all the preparation, a treadmill is the right place for you.

You Live in a Flat Area

For a thorough running training, you need hills and resistance to get stronger and faster.

If your neighborhood or region is exceptionally flat, you will need to supplement your runs with artificial inclines.

For runners training for hilly marathons (like the Big Sur in California), hill training is non-negotiable. You don’t have to give up your dream just because the climate conditions don’t match. Just hop on a treadmill and get to work.

You Need to Run at Off-Times

Some neighborhoods are unsafe for running at night or before sunrise. So if your schedule forces into you strange running hours, the gym or your treadmill at home is a better option.

You’re Recovering From an Injury

Treadmills have much less impact on your knees and ankles than running on the streets. If you’re having trouble with shin splints, runner’s knee, or other more serious injuries, the treadmill is a safe place to get back in shape and back into running.

Mistakes Beginners Make on the Treadmill

Even though it is easier on your body, the treadmill has been known to cause some injuries based on mistakes beginners make while using it.

They Hold Onto the Sides of the Treadmill

Even when you’re at the gym or in your home, you still need to practice good running form.

All the time. It keeps you from injury and it maximizes your running benefits.

When you hold onto the sides of the treadmill, you’re redistributing your weight in a bad way. When running, your arms should be bent at your sides, not holding onto handles for support.

They Look Down At Their Feet

This also messes up your form, since your eyes should always face forward during the run. Looking down can throw off your balance and end in slipping and falling.

They Watch the Screen Slowly Tick Their Progress

Nothing makes a run drag on more than watching each moment tick slowly by on the screen of the treadmill. When I run on the treadmill, I cover the screen with a sweatshirt. Instead of staring at it, I focus on: breathing, my thoughts, and a good playlist or TV show.

They’re Not Challenging Themselves

Since you can set the pace for your workout ahead of time, it’s tempting to take the easy way out and run a slow cadence for the duration. But you won’t progress that way, and you won’t see any results. That’s why I’ve compiled the best treadmill workouts to help you run better.

5 Best Treadmill Workouts for Beginners

1. Walk and Jog Intervals

These are ideal for runners who are just starting out on their running or are recovering from injury and trying to get back in the game.

The idea is to give your body a lengthy warmup time to get the blood flowing and the muscles moving. There’s no need to overexert yourself. Just take it easy. When you’re ready, pick up the pace and move faster.

Here’s a schedule to follow to keep things simple but effective.

Think about a 1:1 ratio.
Walk for one minute.
Jog for one minute.
Jog just enough to get your heart rate up and your breath heavy.
Walk for one minute again.

You can set your own pace for this workout. Think about a 20-30 minute time frame. Start out with a slow jog for your first several runs.

As long as you’re feeling good and ready for more, increase the jogging pace of each run. Soon, you’ll be ready to jog longer and walk less.

2. Treadmill Sprints

These come next in your journey to run farther and faster. They’re similar to the walk and jog intervals but at a more intense level.

While straddling the treadmill, turn it up to your sprinting speed.
Hold onto the sides for balance and jump onto the moving treadmill. Hold on only for a second while you steady yourself, then let go.
Sprint for 15 seconds.
Take a 45-second break.
Repeat for 7-10 minutes.

Tips: Start with a lower speed so you can adjust to jumping on and off the treadmill. At the beginning, take longer breaks in between sprints.

As your body warms up, sprint for longer periods and take shorter breaks.

Sprint only as fast as you can with good form.

If you’re having trouble balancing the on-off jump, bring the treadmill to walking speed in between sprints.

3. Jacob’s Ladder (for Treadmill Ladders)

You always need to incorporate a hill climb into your running routine.

Treadmill running is no exception. If you’re running at the gym and you have access to a treadmill ladder, here’s how to use it.

Use the belt to adjust yourself onto the ladder.
Start climbing the rungs like you would climb a real ladder: by grabbing the rungs with your hands and stepping up one rung at a time.
Most Jacob’s Ladders have no setting to adjust beforehand. So just climb faster if you are able and climb slower if you want the machine to slow down.

The Jacob’s Ladder is an excellent crosstraining workout because it works your glutes and hamstrings more than a classic run on flat surfaces.

4. Hill Workout

If you don’t have access to a treadmill ladder, most treadmills have built-in hill workouts in their settings. You can either select one or make your own DIY hill workout.

The hill workout is very intense, so it only lasts 4 minutes – an excellent time for treadmill workouts for beginners.

The hill setting will depend on your ability to keep up with it consistently. In the video below, he sets his treadmill to an incline of 9. That’s definitely a steep incline so adjust it for yourself as needed.

Here’s how to do it.

Start the treadmill while you straddle, just like you did for the sprints.
Hit the treadmill running, with the incline set to a challenging but still doable pace. Run for 20 seconds.
Hop off for 10 seconds.
Hop back on and continue for 4 minutes.

Even if you normally run outside, the treadmill hill workout is beneficial as additional training. When you run hill son the treadmill, you’re able to keep your form accurate.

That can be a challenge on an outdoor trail because you might have to climb over rocks or navigate the steep downhill after the ascent. So treadmill hills are excellent preparation for the real deal.

5. 10 Minute HIIT Workout

When you’re ready for high-intensity interval training, this is the ultimate treadmill workouts for beginners to build leg and core muscles, while burning hundreds of calories.

Walk 2 minutes at a brisk pace, but not breaking a jog.
Turn the treadmill up to level 6 and jog for 2 minutes at that pace.
Now walk for one minute to rest.
Turn the treadmill up to level 7 and jog for 2 minutes.
Walk for 30 seconds to rest.
Turn the treadmill up to level 8 and jog for 45 seconds.
Walk for 30 seconds to rest.
Turn the treadmill up to level 8.5 and jog for 45 seconds.
Walk for 30 seconds to rest.
Turn the treadmill up to level 9 and jog for 1.15 minutes.
Walk to cool down.

How to Implement These Treadmill Workouts in Your Race Training

All of these treadmill workouts for beginners are ideal to accompany your race training. Whether you’re doing your whole training on the treadmill or you’re just using the treadmill to mix things up, each one can be used to help you run far.

Start with the easier workouts early on in your training. You can still use the harder workouts as a beginner. Just adjust the setting to fit your fitness level. As you get stronger, increase the intensity.

Download one of our free, customizable marathon training plans and get started!

Adding two of these treadmill workouts per week will increase your results and have you running farther and faster in no time.

Our Recommended Treadmills For Beginners

Implement these treadmill workouts for beginners by ordering one of our recommended treadmills:

Bestseller No. 1

Treadmills for Home Foldable 150kg Electric Auto Incline Adjustment with Pre-Set Training Programs Large LCD Display Cup Holder

Unlike manual Incline treadmills, you can adjust the Incline of this treadmill through the left-hand handle button or the display panel. There are 12 levels of ascending angle. Press "+" to increase and press "-" to decrease which helps you get more convenient and efficient exercise. When not in use, the incline will auto back to original position.
DEMINSION: The wide running belt size is 43.5 in* 17in. Treadmill using size is 52in(L)*26.2in(W)*45.3in(H) / foldi-up size 36.6in(L)*26.6in(W)*45.3(H). Max. weight capacity is 350LBS which suits for majority of people.
This treadmill has a powerful 2.5HP motor and noise reduction system. Its speed ranges from 0.5 to 8.5 MPH and can meet a variety of fitness needs-walking, jogging, and running. The motor also keeps low noise, allowing you to exercise without worrying about disturbing your family.
The Damping System design of the running machine effectively protects your knees and ankles. The upper layer is a high-elastic rubber running belt, and the bottom layer is a silicone shock-absorbing layer, which effectively absorbs shock so that to prevent the injure of your knees and joints.
The blue backlit LCD Monitor of the treadmills will display data about your exercise, including speed, distance, calories burned, time, heart rate, and more. Work out more efficiently and scientifically. With 15 preset programs, the LPZDCP running machine allows you to enjoy easy one-button operation.

Bestseller No. 2

AP Auple Treadmill Folding │USB & Speakers │12KM/H │Motorized Running Jogging Walking Machine for Home Use Mechanical treadmil lMultifunctional mute

【Powerful 1.5 HP Motor】A smooth and quiet 1.5HP treadmill motor supports speeds ranging from 0.8 – 12 KM/H (0.5 – 7.5 MPH), with minimal noise and maximum power, ideal for home workouts without disturbing your family or neighbors.12 preset programs and 3 count-down modes will help you meet a variety of fitness goals. You will enjoy jogging, walking, running & cardio workout at home.
【Convinient Quick Buttons & Secure Workout】Use the console and handrail controls to instantly start or stop the running machine and make swift adjustments to speed while you’re working out. Built-in safety key ensures instant shut off in emergencies.
【Anti-slip Lawn Texture Running Belt】Designed with a high-density lawn texture belt that absorbs shock for premium comfort with non-slip feature for maximum safety. The large 4-layer running belt leaves users with plenty of space to comfortably walk, run or sprint. Max user weight: 150kg.
【electric treadmill is equippedr】 with clear digital LCD display at the front， allowing you to easily monitor your time, calories, distance, speed and heart rate. The walking and running machine Includes entertainment device shelf, a USB port, AUX port， two speakers and two cup holders.
【treadmill is built with high quality】 materials designed to last for years to come. It comes in a flat package with clear instructions provided. You can set up it effortlessly in just 2 minutes. We offer a 2-year guarantee.

Bestseller No. 3

JLL S400+ Folding Treadmill, 2020 New Generation Digital Control 4.5HP Motor, LCD Display, 20 Level Incline, 15 Programmes, Speakers, Bluetooth, USB & AUX, 16 Point Cushion Deck, Large Running Area

IMPORTANT: JLL Fitness are the only suppliers of JLL branded items. Buying from JLL is the only way to ensure you receive your order.
15 Running Programs - First 3 Programs can be Customised - 20 Levels of Incline. Monitor Displays: Time, Speed, Distance, Pulse and Calories - High Powered Speakers; Bluetooth Enabled with USB and AUX Port
4.5 Peak HP/2.5 CHP (Motor Output) - Top Speed of 16 KM/H - Running Area Size 135 cm (Length) 45 cm (Width)
16-Point Cushion Deck Absorption System - Maximum User Weight is 120 kg or 18.89 stone
Home use only; 2 years parts and labour, 5 years motor cover and a lifetime guarantee on the frame. Speed ranges from 0.3 km/h to 16 km/h; Incline ranges from 0 to 20 levels

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed

Published on September 14, 2020 By Mia Kercher

How to run faster is a crucial part of the running journey. As a runner, you’re always moving on to the next goal. Once you’ve run your first 5K, 10K, or even marathon, you’ll naturally want to increase your speed.

Building up speed offers so many advantages to your training program.

If you’re running to lose weight, running faster will burn more fat and speed the process along.

It also provides a great incentive for training; I’ve spent entire training seasons dedicated to trimming 5 minutes off my half marathon time, or 2 minutes off my 10k time.

Better yet, getting faster will improve the quality of your races.

Having a faster time will qualify you for races that require a minimum speed. If you want to run one of the most famous marathons, the Boston marathon, you’ll need to finish anywhere from 3 hours to 4 hours and 50 minutes (depending on your age bracket).

Many trail marathons and stage races also require qualifying times and levels of fitness. Whether you want to compete in a dream race, or just want to get faster for your own personal sense of accomplishment, this article is for you.

I’ll share with you the most effective drills athletes use to get a faster running pace – here is how to run faster.

What It Takes to Run Faster

Every runner naturally hits a plateau in training at various points of their running career.

Often it’s once we crack a new distance, or become comfortable repeating one specific route or time barrier.

Breaking your body out of it’s learned pace and increasing your speed often requires shocking the system with some high-intensity training modalities.

Your ability to work on speed also depends on what stage you’re at in your running journey.

If you used to run a lot but took a break for some time, you’ll find that your speed comes back pretty quickly.

But if you’re just starting out, your body doesn’t have that same muscle memory. It’s going to take a little longer to get there, and it’s often worth focussing on getting comfortable running longer distances before tackling speed workouts.

The number one key to running faster is consistent training.

No matter where you are in your running career, if you want to get faster quicker, you’ll need to keep your training consistent.

If you decide to dedicate 2 days per week to cross-training, stick to that commitment.

If you set a schedule for your next marathon, don’t let yourself skip days.

The second step to running faster is a solid plan of action.

If you wake up each morning and choose a random workout, you won’t reach your goals as fast as you want to. It’s important to do your research, create a plan, and follow it.

Set a specific time you want to reach.

Having a plan won’t do much good unless you know what time you want to finish.

Either set an average pace per mile you want to hit or set a finishing time for your next race.

It will make a world of difference in your training.

Maybe you’re aiming to crack a sub 45-minute 10k, or perhaps it’s a sub-2-hr half marathon (or sub 4-hr marathon) – in which case, we’ve developed specific training plans for each of these goals.

Each of these plans are based on the same principle – set a goal, then engineer your training plan around that goal.

7 Ways to Increase Speed in Your Runs

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 2

1. Work on Your Running Form

Your running form has a lot to do with how to run faster. If you move your body in the most efficient way, you’ll pick up the pace right away, even without other cross-training.

Keep your eyes fixed forward, your chin parallel to the ground, and your torso upright.
Ensure you’re never tense as you run, especially in your shoulders and arms.

Pelvic tilt – try not to run with your ass tilted backwards like Donald Duck! Imagine your pelvic area is like a fishbowl that you want to keep level with the floor and not spill any water- tuck it slightly to keep it neutral

Cadence: Cadence is the number of times your feet hit the ground per minute. Although there’s no one-size-fits-all number, a good target is to aim for a cadence of 180. Read our in-depth guide to running cadence

Stride: tied closely to cadence, it’s very common for runners to over-stride – especially when trying to run faster. Consciously try to take smaller, more frequent steps – you’ll find you use less energy and can keep going for longer!

Read our in-depth guide to proper running form

2. Sprints

If you want to get faster you need explosive power – also known as developing your fast-twitch muscles.

Sprints are the best way to do that.

They’re actually my number one recommendation when a runner wants to know how to run faster.

They’re also an awesome form of HIIT, which has numerous benefits for your whole body. Here are two sprint workouts that will build some force into your runs.

During a 45 minute run, take your pace as you normally would – jogging comfortably at a medium pace. In the last 6 minutes of the run, do your sprints. Sprint for 20 seconds out of the minute, then walk the remaining 40. Repeat 4-6 times, then cool down.

Measure this workout by distance, rather than time. Start out with an easy 2-mile run. Then run ¼ of a mile at a sprint. Rest for 2 minutes. Repeat the sprint 8 times, then cool down for 2-5 minutes.

More on Interval Training for Marathon Runners

3. Hills

The muscles you use to run hills are the same ones you use for sprinting. So if you strengthen those muscles, you’ll get the power you need to propel yourself forward in a sprint.

A simple uphill run will always do the trick.

Move up steadily until you get to the top. Run hills of different sizes, increasing your resistance each time.

You can also combine hill runs with sprinting, maximizing your improvement even more. At first, you won’t be able to sprint up a hill, so it’s best to start with 10 seconds at a time.

Sprint until you’ve reached breathlessness, the point where you can barely say a couple of words out loud.

4. Tempo Runs

During tempo runs, you start with a predetermined time and keep your pace steady the whole time.

Where sprinting helps you keep up the cardio and makes you stronger for a burst of speed, tempo runs help you maintain your speed for the duration of a long race.

To do it, time your best 5K running time (per mile). Subtract 20-30 seconds from that. That is your pace for the tempo run. Now try to hold that pace steady for at least 20 minutes.

5. Fartleks

Very similar to interval training, Fartleks are preferred by most runners because they’re more freestyle.

Why not have as much fun as possible while you’re training?

Running intervals is done by running for an amount of time, then resting for some time (usually by walking or lightly jogging) to recover. With Fartleks, you look for interesting landmarks along the way: a post, a building, or a length of time.

Run until you reach that mark, then rest until you reach a new mark.

Fartleks are a great way to keep you running lively and to stay mindful of your surroundings as you run.

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 3

6. Agility Ladder Drills

Agility ladders build muscle, cardio strength, and improve your body’s muscle memory to keep moving quickly – it’s a key step in how to run faster.

You’ll need to buy an agility ladder, which you can find inexpensively on Amazon. With just this one simple piece of equipment, you can work a lot of muscles and really improve your speed.

Here are 2 great agility ladder workouts you can use to maximize your pace:

Straddle hop: Straddle the entire ladder with both feet. Jump inside the rung of the ladder with both feet. Then move slightly forward as you jump back outside the next rung of the ladder.

Jump through the end of the ladder as fast you can. Turn around and repeat the workout to get back to where you started.

Lateral shuffle: Move your right foot inside the first rung of the ladder. Follow with the left foot. As the left foot goes inside the rung, move the right foot outside the next rung of the ladder.

Repeat the same move in the next ladder rung, only lead with the left foot this time. Go through the ladder as fast you can, then turn around and repeat back to the beginning.

7. Strength Training

You need to strengthen your muscles if you want to run faster.

The harder those muscles work, the more effort you can put in getting where you need to be instead of straining for the strength to make it happen.

The best plan is to start with bodyweight exercises: pushups, planks, hip bridges, squats, lunges, and Russian twists. Those will stabilize your main muscle groups and prep you for a harder workout.

Then add some weight.

Squats and lunges can be done with a barbell on your shoulder, or dumbbells or kettlebells in each hand.

Deadlifts work your glutes, hamstrings, and lower back.

The overhead press works your arms, while side planks with weights work your core.

How to Run Faster By Putting It All Together

If you truly want to learn how to run faster, incorporating strength training is crucial.

So find a rhythm that works for you.

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 4

Here are some systems that work for different runners:

Do several 15-minute cross trainings each week. Do the strength training for just 15 minutes before a light 5K run.

When I started doing this, my overall running speed skyrocketed.

Always do a weekly long run, but maintain that speed with 3-4 short and medium runs, prefaced with a quick strength training beforehand.

Replace 2 of your runs with intense cross-training. Choose two of the trainings I’ve listed in this article. Replace 2 of your weekly short runs with a 45-minute strength workout.

Many marathon training plans don’t factor in cross-training days in the schedule. But our plans are fully customizable in a Google spreadsheet. So you can try out a method that works for you and adjust your plan to fit it perfectly.

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 5

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out)

Published on September 11, 2020 By Mia Kercher

Since Apple launched its popular Airpod in-ear wireless earphone in 2016, running with Airpods has been a hot discussion topic.

Having the right headphones can make or break your run.

Listening to a motivational playlist or podcast is a huge benefit during your training, but no one wants to struggle with dangling cords or earbuds that constantly fall out.

Wireless headphones have been around for a long time, but runners often struggle to find the perfect pair that fits their ear shape and doesn’t fall out when they run.

That’s why running with Airpods has become so popular.

Here’s our Airpod buyers guide for runners, and how to run with Airpods effectively.

Why People are Raving About Airpods

Aside from the wireless asset, Airpods come with features that set them apart from a typical pair of standard headphones.

They Have Two Sound Settings

Noise cancellation is a magical feature that allows you to tune out of all background noises and focus on the music. But it can be dangerous.

If you’re running on a busy street, you can’t hear the cars zooming past. That’s usually a good thing, except when a car is out of line and comes rushing toward you.

So many runners opt for the Transparency mode of the Airpods. It doesn’t totally block out all the background noise, but it still dims that extra noise, while still letting you hear the sound clearly and loudly, and be alert to what goes on around you.

The Sound Quality is Consistent and Reliable

A lot of wireless headphones will slowly weaken over time (not just when the battery is low).

But runners are consistently reporting that the Airpod sound quality is always clear and doesn’t buzz in and out, the way some headphones do.

The sound competes with the loud noises of outdoor running.

Airpods Need Less Maintenance

You still have to make sure that your Airpods are charged and stored safely, but while you’re wearing them they’re easy to manage.

The volume can be adjusted with quick taps of your finger, Siri works with the pods, and there are automatic features for pausing and playing.

These are awesome features that make a huge difference when you’re running with Airpods – no need to stop and play with your phone with sweaty fingers!

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 6

Do Airpods Fall Out When You Run?

This is a huge question for runners. You need quality wireless headphones that aren’t going to slip out and get lost while you’re running.

Runners consistently report that Airpods don’t slip out from their ears while running during other workouts.

However, they’re not infallible – Airpods are wireless, after all – and have no over-ear clips to hold them in place.

The Apple store claims that Airpods are one size fits all, but all human ears are different. Keeping that in mind, also take note that different runners have different paces and styles of the sport

If you are popping out in the morning for a regular run, running with Airpods will be totally comfortable for you.

On the other hand, if you’re an intense runner training for a marathon or really working on your speed, you might want to consider a wired set or some additional covers to add the Airpods.

SaleBestseller No. 1

Apple AirPods with Charging Case (wired)

Universal fit that's comfortable all day
Automatically on, automatically connected
Easy setup for all your Apple devices
Control your music and calls from your AirPods
Seamless switching between devices2

SaleBestseller No. 2

Apple AirPods Pro

Active Noise cancellation for immersive sound
Transparency mode for hearing and connecting with the world around you
Three sizes of soft, tapered silicone tips for a customisable fit
Sweat and water resistant
Adaptive EQ automatically tunes music to the shape of your ear

Pros and Cons of Running With Airpods

There’s no better way to decide on a new product than with a detailed pros and cons list.

Airpod Pros

Wireless

While you’re running, you don’t have to hold extra cords. Running hands free is relaxing and stress minimizing.

Before I made the switch, I was constantly holding bunches of leftover cord in my hand, stuffing it in my shirt, always searching for somewhere to put that excess material.

Touch Sensitive

The ability to tap and double tap for all your essential features (pausing, playing, skipping, and repeating) is a lifesaver for runners.

All of that is due to the force sensor, a little sensitive button on the side of the Airpods. You can program it to decide what motions you’ll use for different features.

Use it to quickly switch between Transparency mode and noise cancellation.

Long-Lasting Battery

The battery on Airpods is resilient, maintaining a charge when you start out with full juice. Most runners say the battery lasts long enough to listen to music during an entire 3-5 hour run- perfect for most of us looking to run with Airpods.

Easy to Store

The Airpods come with a handy little case that is super compact and easy to store in the pocket of your workout gear, gym bag, or even a purse or pocket.

It is small though, so make sure you keep careful track of where you left it.

Airpod Cons

Siri Doesn’t Work Well

Connecting Siri to your Airpods is possible, but the connection is pretty spotty.

Siri sometimes comes in and out, and doesn’t understand your directions.

The force sensor is a more reliable way to adjust your settings.

They Sometimes Fall Out

When the main question is, “Can you run with Airpods,” the answer is there’s no absolute guarantee that they won’t fall out during your run.

Most people do find they fall out less frequently than other wireless headphones, but when your ears get sweaty, they get slippery.

Do Airpods fall out when you run?

Sometimes it’s inevitable.

The Force Sensor is Complicated

There is a bit of a learning curve when it comes to programming and using the force sensor. It is a great feature if you take the time to learn it, but it might cause problems if you have a hard time learning tech products.

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 7

SaleBestseller No. 1

Apple AirPods with Charging Case (wired)

Universal fit that's comfortable all day
Automatically on, automatically connected
Easy setup for all your Apple devices
Control your music and calls from your AirPods
Seamless switching between devices2

SaleBestseller No. 2

Apple AirPods Pro

Active Noise cancellation for immersive sound
Transparency mode for hearing and connecting with the world around you
Three sizes of soft, tapered silicone tips for a customisable fit
Sweat and water resistant
Adaptive EQ automatically tunes music to the shape of your ear

Tips for Running With Airpods – How To Prevent Airpods From Falling Out

For most people, the biggest concern is, “Do Airpods fall out when you run?” Unfortunately, they do fall out sometimes. But there are some techniques you can use to keep that from happening.

Keep Your Ears Dry

The number one reason Airpods fall out is due to sweaty ears.

You can’t help if you sweat, right? Especially when you’re running in hot weather, there’s no getting around it.

But you can carry a small, water-wicking sweat towel or a buff wrapped around your wrist to wipe up some of the moisture when you’re running with Airpods. From time to time in your run, just stop for a quick break to get rid of some sweat.

It can even be done when you stop for a sip of water, tackling two problems at the same time.

When you dry your ears, be sure to dab them instead of swiping with the towel. If you swipe, you risk brushing up against the ear bud and knocking it out of your ear.

While you’re dabbing, purposefully push that Airpod back into your ear, instead of loosening its position with the towel.

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 8

Adjust the Position

Since everyone’s ears are different, you have to find what works for you to keep that bud in your ear. Here are two common positions that help people keep it secure.

Tip the base slightly forward: Instead of pushing it straight into your ear, tip it down so it faces your ear lobe.

Twist the tip: Once the bud is in your ear, twist it up a little so it gets rid of any extra wiggle room.

Buy Hooks or Covers

There are multiple accessories you can buy to make your Airpods more manageable and keep them in your ear. Here are the best two:

Airpod hooks: These are small hooks you can actually attach to the Airpods to latch onto your ears and keep you from losing your expensive headphones.

Waterproof tape: Attach small patches of waterproof tape to the buds of your Airpods to help them stay in position and keep them from slipping.

Should I Use Airpods While Training for a Marathon?

It all depends on your running style and your priorities. Ask yourself these questions.

Do I value a hands-free run over security that my headphones won’t fall out?

Do I run fast and intense or slow and steady?

Am I willing to stop and dry my ears halfway through the run?

Am I willing to spend extra money on additional accessories for running with Airpods?

Do I appreciate the high quality of sound over stability of the headphones position?

The answers to these questions will help you review this guide to running with Airpods and reveal the right answer to your decision.

One more thing: if you haven’t started your marathon training plan yet, go ahead and download our free training plans.

They’re fully customizable, with different plans to suit your unique goals.

SaleBestseller No. 1

Apple AirPods with Charging Case (wired)

Universal fit that's comfortable all day
Automatically on, automatically connected
Easy setup for all your Apple devices
Control your music and calls from your AirPods
Seamless switching between devices2

SaleBestseller No. 2

Apple AirPods Pro

Active Noise cancellation for immersive sound
Transparency mode for hearing and connecting with the world around you
Three sizes of soft, tapered silicone tips for a customisable fit
Sweat and water resistant
Adaptive EQ automatically tunes music to the shape of your ear