Marathon Handbook

Running + Marathon Training Blog

Blog

Music and Running: Can Running With Music Make You Faster?

Published on By

Can running with music make you faster?

We’ve all felt the perceived performance benefits when you put on a favorite track during physical exercise, but does listening to music as you run actually make you faster – or is it all in your head?

In this guest post, Taylor Nugent (MS, LAT, ATC, CES) dives into the science behind using music as a performance enhancer – and shares her tips for making the most of your favorite songs!

Can running with music make you faster? running and music

As you’re running, it can be important to maintain motivation, endurance, and focus in order to reach your personal goals.

A specific track, style or upbeat playlist can help runners stay motivated and focused on the next mile ahead of them. By keeping their headphones on and their music turned up, runners can stay on track and limit outside distractions.

Benefits of Listening to Music While Running

Aside from enjoying your favorite tunes during one of your running sessions, it’s also helpful to understand the positive benefits of listening to music while on a run.

These benefits include:

  • Improved mood
  • Reduced outside distractions
  • Improve performance

Listening to a fresh playlist filled with brand new music or using your go-to exercise playlist can drastically change your outlook and mood on a run.

Listening to positive or upbeat music can help your mind “feel good”, improving serotonin levels in the brain, and improving an individual’s mood during exercise. 

While making you feel good during a run, music can also limit any distractions that may occur. During any kind of intense or prolonged exercise, mental and physical fatigue can set in.

As your muscles are burning, your lungs are fighting for air, your brain is telling you “this is enough”. This is when exhaustion can set in. 

Music can help distract you from these feelings of fatigue and muscle soreness while keeping your mind focused on the mile or task at hand. In fact, a study performed by Bonnette et al. in 2012 examined how running while listening to music would affect runners’ perceptions of exertion, as well as performance.

In their study, they found that runners that listened to music on a 1.5 mile run had higher rates of perceived exertion, but recorded lower rates of exhaustion and fatigue than individuals who did not listen to music. 

In the same study, while tempo or style of music was left up to the runners, participants who listened to music on their run ran at a higher rate than those who didn’t.

In fact, those who listened to music ran 4-8% faster than individuals who ran without music.

Whether it’s the upbeat style of music, keeping pace with the baseline, or simply focusing on the lyrics of each song, your mind is in a feel-good state. Effectively tricking your mind to let you push further on a run and focus on your performance rather than fatigue.

By improving your mood and limiting your distractions, your performance can greatly improve by listening to music. 

Can running with music make you faster? running and music playlists

Can You Run Faster Listening to Music?

As an elite, moderate or novice runner, it’s important to determine your individual running goals.

Whether you want to run longer or improve your pace, music can be a factor in working to reach these goals.  In terms of running faster, music can be a key component to increased speed and endurance.

Sport psychologist Costas Karageorghis states that, “music can be used as a legal drug” to improve performance.

He explains that by finding a runner’s natural running pace and pairing them with certain music with one to two beats faster, “…it gets runners to work a bit harder without being conscious of it”.

By coordinating one’s strides with the beat of the music, it’s possible to improve pace while also creating efficient movement, whether the runner is conscious of it or not.

Can You Run Longer Listening to Music?

With reduced distractions while listening to music on a run, you can disassociate and help block negative thoughts associated with the run and limit perceptions of physical and mental fatigue.

By stimulating your mind, ears and movements with the beat or tempo of the music, you can push yourself to run longer and more efficiently.

Whether you’re focused on the lyrics or beats of your playlist, your runs can be less boring and tedious and can even be more enjoyable and (somewhat) pleasurable.

Ideal Tempo or Style of Music

The contents of a good running playlist can depend on tempo, beats per minute, motivation lyrics and individual preference. In terms of beats per minute, most dance and rock music have the proper range of beats per minute (120 to 140) to help correspond to an individual’s stride, heart rate and cadence.

Though these types of music may be the “ideal” style and tempo for increased pace or duration of a running session, music is not a one size fits all luxury for runners.

Preferred taste in exercise playlists can be entirely based on an individual’s stimulus and motivation.

While one runner needs heavy metal music to have peak performance, another individual may listen to a podcast to completely disassociate from the duration of their run and focus on the topic they are listening to.

Create Your Running Playlist

Setting up your perfect playlist may take more effort than typing “90s Jock Jams” into your favorite music app. In order to find music that best matches your bpm, it’s important to first determine your natural running bpm.

Determine your running bpm by;

  • Running on a treadmill at a normal, easy pace. Being on the treadmill allows for less distractions and more controlled environment.
  • Setting a stopwatch for 60 seconds, recording each time your right foot strikes the treadmill. It’s important to use a friend/fellow runner to help you record these foot strikes.
  • Multiply that number by 2.
playlists to make you run faster running with music

Suggested Running Playlists

Searching through your favorite music app can be an easy avenue for finding the perfect running playlist that suits your music taste while also providing the best tempo and bpm for your upcoming run.

By knowing your natural running bpm, it is easier to find a running playlist more tailored to your running style.

You can also find music with higher bpm in order to set a faster running pace and improve your running speed. 

Here are some ready-to-go running playlists for you to plug straight into:

Songs to Celebrate Each Mile

Good Vibes for Warmer Runs

The Best Running Songs By Decade

Get the Right Headphones

Since you likely won’t be running with a giant boombox or bluetooth speaker on your shoulder, finding the right headphones to wear on your run can be just as important as choosing the right shoes for your running route.

Wireless headphones are commonly the gold standard for runners as they reduce the likelihood of damage from dropping your music device or ripping out an ear plug by accident on an intense run. These headphones should fit snugly, comfortably, and maintain their position even while you’re sweating heavily from your run.

Some helpful factors when looking for the best headphones for runners include:

  • In-ear: earbuds or ear-hook model. These headphones allow for a firm and comfortable fit for exercise-based environments. Airpods are an awesome investment.
  • Sound Quality- as music blasts in your ears on your run, it’s important to have a pair of headphones with great sound quality to enhance your run. Poor sound quality can be detrimental to your mood and arousal, effectively decreasing your running performance.
  • Battery Life: while wireless headphones are the best option for runners, they require a battery charge every so often. While pricey, headphones with the best battery life allow you to run multiple times in between charges while still maintaining proper sound quality.
  • Weight- especially with earbuds or ear-hook models, lightweight headphones offer less stress placed on the head or neck, while still providing a comfortable fit.

Block Out Distractions While Staying Safe

With any physical activity, it’s important to take proper precautions to ensure safety during your exercise session. In terms of running with music, following some helpful tips to maintain your safety while staying focused on your progress can be beneficial. These tips include:

  • Avoid noise-canceling headphones– being aware of your surroundings is important for runners, especially if you’re running in a heavy-traffic or crowded area. While listening to music can help you block out distractions, being blocked off from your surroundings can be dangerous for you and those around you.
  • Use headphones with reflective material– if you plan your runs at dusk or dawn, it’s a good idea to have reflective material on your headphones to alert any drivers of your presence. 
  • Find a running group- as music can block out distractions of the outside world, it’s helpful to have the security and peace of mind of running within a group. The comradery and proximity of another person on your run can help alleviate any anxiety or worry that may come from running alone.
  • Keep volume down – while blasting music in your ears can be a motivator to run for one more track or pick up speed, it can gradually affect your hearing and completely block out your surroundings. Keeping music at a safe volume can help you be aware of your surroundings while also reducing perceptions of fatigue and soreness. 
  • Avoid heavy traffic areas- if you plan on running while listening to music, it’s incredibly important to be aware of your surroundings. As music provides a helpful distraction to block out perceptions of fatigue and exhaustion, it can also limit the perception of potential hazards around you. Limiting runs in heavy traffic areas can help ensure a safe and productive run.

Find Your Playlist to Reach Peak Performance

As a runner, it’s important to have proper motivation to perform at your best for the duration of your running session. Whether it’s running longer or faster, music can be a helpful tool to help put you in the right frame of mind to improve your performance and reach your goals. 

However, it’s vital to find the best playlist that suits you as an athlete, not just a playlist with the perfect bpm. Finding your own playlist (or podcast) that keeps you aroused, your mood lifted and your mind free of distractions can help you thrive, not just survive, your running session. 

Average Marathon Times: Broken down by age, gender, and course [UPDATED with Half Marathons]

Last updated on Sep 20, 2020 By

If you’re in marathon training mode and gearing up to run 26.2 miles, you might be curious about what the average marathon time is – in other words, how long does it take to run a marathon.

In this post, we’re going to do a deep dive into historical marathon finishing time data to check out what an average time to run a marathon looks like – by age, by gender, and by the race route you’re running.

Interested to see how your finishing time compares to others, wondering how long does it take to run a marathon, or what a good marathon finishing time is?

UPDATE: We’ve updated the article and have now included average half marathon time analysis – scroll down to check out what is considered a good half marathon time!

Let’s jump in!

Half Marathon Time Analysis

average half marathon time

Average Half Marathon Times – Overall

A study of over 800,000 half marathon finishing times revealed an average half marathon time of 2 hours, zero minutes, and 55 seconds!

Just a whisker over that coveted 2 hour mark!

What’s interesting is that we’re getting slower: back in the 1980’s, the average half marathon finishing time was between 1 hour 30 minutes and 1 hour 40 minutes – for both men and women.

The reason for the slow-down is the boom in running we’ve experienced over the past 20-30 years, and the realisation that distances such as the half marathon are not only for seasoned runners.

What Is a Good Half Marathon Time?

If you’re looking up average half marathon times, it’s likely that it’s because you’re plotting your own race and trying to find out what a good half marathon time is.

The truth is that it depends on your running background, fitness level, and how much you can commit to a rigorous training plan.

For many first-time half marathon runners, simply finishing the race is a good result.

For others, beating the 2-hr mark (check out my training plan here) is their idea of a good half marathon time.

Experienced runners will set more ambitious goals – around 6% of runners finish their half marathons in under 90 minutes.

In prep mode for a half marathon? Check out some of our half marathon training resources:

Average Half Marathon Pace

Based on the above overall average half marathon finishing time of 2:00:55, this translates to an average half marathon pace of 9:13 min/mile, or 5:44 min/km.

Note that this is the average pace, smoothed out over 13.1 miles.

Average Half Marathon Time – By Gender

Women’s Average
Half Marathon Time
02:09:45		Overall Average
Half Marathon Time
02:00:55		Men’s Average
Half Marathon Time
01:53:52
average half marathon times, by gender

While we can see that, on average, women have a slightly slower half marathon finishing time than men, the gap is closing.

In fact, the current trends show that men are slowing down, and women are speeding up. If the trend continues, we should see the gap continue to close over the coming years.

Average Marathon Times: Broken down by age, gender, and course [UPDATED with Half Marathons] 1

Average Marathon Time Analysis – How Long Does It Take To Run a Marathon?

average marathon time

Average Marathon Times – Overall

The latest data shows that globally, the overall current average marathon finishing time is 4 hours, 32 minutes, and 49 seconds.

Much like half marathons, the data from 2001 shows that marathon runners used to be a little faster!

The average marathon time back then was 4 hours, 28 minutes, and 51 seconds. So we’ve gotten around 4 minutes, or 1.4% slower over time!

Going further back in time, the average time to finish a marathon was actually quite a bit quicker. Back in 1986, the overal average marathon finishing time was 3 hours, 52 minutes and 35 seconds – that’s over half an hour faster than our current average timings!

We can attribute this overall slowdown to the boom in distance running in the 1990’s and 2000’s, and more people adopting running as a healthy lifestyle choice.

Is a slower average marathon time a bad thing? hardly! It means more people willing to get up and run 26.2 miles, which is hard to argue with.

So how long does it take to run a marathon?

The majority of runners take between 3 and 6 hours to run a marathon, with the average marathon time being 4 hours and 32 minutes.

Average Marathon Pace – How Long Does It Take To Run a Marathon?

Based on the above overall average marathon finishing time of 4:21:39, this translates to an average marathon pace of 9:57 min/mile, or 6:12 min/km.

Note that this is the average pace, smoothed out over 26.2 miles.

But in reality, the average marathon runner gradually slows down over their race – in fact, on average the 2nd half of a marathon is run 11 minutes and 48 seconds slower than the first half (called the ‘marathon half split‘).

(Looking for marathon pace info? Check out our Marathon Pace Charts).

Average Marathon Time – By Gender

Women’s Average
Marathon Time
04:39:09		Overall Average
Marathon Time
04:21:39		Men’s Average
Marathon Time
04:10:10

Women’s Average Marathon Time

The current average women’s marathon finishing time is 4 hours, 39 minutes, and 9 seconds.

Some data shows that women have actually gotten faster by around 11 minutes in the past 20 years; this can be attributed to a boom in the number of women signing up for their first marathon in the late 1990s and early 2000s.

The average age of a female marathon runner is 36 years old.

The average marathon half split by women is 11 minutes and 43 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Men’s Average Marathon Time

The current average men’s marathon finishing time is 4 hours, 10 minutes, and 10 seconds.

This represents a gradual slowdown in men’s timings: in 1986, the average men’s marathon time was 3:48:15, and in 2001 it had increased to 4:15:13.

The average age of a male marathon runner is 40 years old.

The average marathon half split by men is 11 minutes and 51 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Marathon Finishing Time: Distribution By Gender

average marathon time distribution
Average marathon times, by gender.

The graph above, used with kind permission from marastats.com, shows the distribution of finishing times for both men and women from over 3 million marathon finishing times.

It’s interesting to note the peaks on each graph leading up to each major time horizon – for example, the biggest peak represents runners squeezing in under the four hour mark.

Average Marathon Time By Country

Which Country Has The Fastest Marathon Runners?

The following chart shows the average marathon time for 46 countries, ranked in order of speed!

How do you measure up to your local average?

what is the average marathon time by country
Average Marathon Time By Country

Average Marathon Time By Age

The following data breaks down the average marathon finish time by age group and gender; it was based on a study of 21,000 marathon finishers in 2010.

AgeMenWomen
0–154:53:536:04:11
16–194:16:194:50:23
20–244:01:554:28:59
25–294:06:434:27:14
30–344:07:354:28:07
35–394:10:394:33:47
40–444:09:364:34:13
45–494:11:324:39:02
50–544:19:494:55:37
55–594:31:105:00:52
60–644:53:265:12:26
65–995:06:595:20:57
Average marathon time per age group

Average Marathon Times For Popular Races

Here are average finishing times for some of the most popular U.S.-based marathons:

Average Boston Marathon Finishing Time: 3:54

Average Chicago Marathon Finishing Time: 4:34

Average San Francisco Marathon Finishing Time: 4:34

Average New York City Marathon Finishing Time: 4:37

Average Los Angeles Marathon Finishing Time: 5:32

Average Disney World Marathon Finishing Time: 5:48

How To Improve Your Marathon Finishing Time

Deciding to run a marathon is huge undertaking – it’s both exciting and intimidating at the same time!

I’ve developed Marathon Handbook to help people run far – regardless of their running background.

We offer a huge range of FREE resources for runners – including training plans, expert articles, pace charts, and more!

In prep mode for a marathon? Check out some of our marathon training resources:

To just get you starte …if you’re looking to improve your marathon finishing time, sign up for my FREE 5-Day Marathon Training Bootcamp and I’ll send you tips and expert advice on how to train smart and achieve your marathon goals!

average marathon times by age, gender, etc

References:

This article uses data and analysis from the following sources:

RunRepeat: The State of Running

Marastats

Pace Calculator website

Running in The Heat: 8 Hacks To Run Better (And Safely) In Hot Weather

Last updated on Nov 13, 2020 By

Hot weather can pose a new problem for runners – running in the heat is very different from cool conditions.

If you’re finding it hard to stick with your running schedule in the summertime, you’re not alone. 

Even if you get up early on a Saturday morning, you’re still likely to finish a long run sometime around 11 AM or noon – the peak time for heat. Since the heat doesn’t subside until the sun does, it can still be hard to get run in after work around 6 or 7 PM. 

So you’re wondering if you should skip it or learn to run in hot weather. The answer is: never give up on your goals and dreams. 

Whether you’re training for an official race or just trying to stick to a running schedule for better health, never quit halfway to the finish line. 

running in the heat hot weather running

Is It Safe to go Running in the Heat?

Many countries are experiencing heat waves this summer. Britain has seen many days reach 32 degrees Celcius or more. But that’s nothing compared to Spain at 40 degrees Celcius and major wildfire battles in Portugal. In the US, 90% of the country’s population endured a heatwave this July. 

So questioning the safety of running in hot weather is understandable. But take this into consideration: marathons and ultramarathons are still happening in some of the hottest regions of the world. 

Every year, athletes run the Marathon Des Sables in the Sahara desert of Morocco. Temperatures can reach 50 degrees Celsius during this 5-day run. In July 2020, the Badwater ultramarathon took place in Death Valley, California with similar temperatures in a 135-mile race. 

What is their secret? 

The human body is capable of adapting to extreme temperatures. Each one of those race contestants invested time, not only training for distance and strength but enduring the heat. 

Running in The Heat: 8 Hacks To Run Better (And Safely) In Hot Weather 2

Dangers of Running in the Heat

If you don’t take careful precautions while running in hot weather, you can put yourself in serious danger of heatstroke. Symptoms of heat exhaustion include:

  • Dehydration
  • Overheating
  • Muscle cramps
  • Headaches
  • Nausea
  • Dizziness

Have you ever wondered why your face turns red after running hot weather? Your body needs to maintain a core temperature of about 37 degrees Celcius. 

If that temperature starts rising, the blood vessels dilate to allow more blood to the surface of your skin to cool the sweat. But if too much blood goes the surface, you won’t have enough to pump through your muscles, which puts a strain on your heart. 

So learning to run in hot weather is important for your goals, but also for your protection. Always take the necessary preventive steps to make sure you finish the run without harming yourself. 

8 Ways to Learn to Love Running in The Heat

1. Do It Every Day

The best way to acclimatize your body to hot weather is to run in it every day for 14 days. With regular exposure to high temperatures, your body reduces the extreme protective measures it takes to bring your temperature down. 

That means you’ll sweat more, and you won’t lose as many electrolytes in the sweat. Your body will keep your resting temperature a little cooler so it doesn’t rise as high while you’re running. 

Running in the heat is NOT like ripping off a bandaid. If you’re not used to it, don’t plan to run a 10K under the sun. 

Start with a short distance and then work your way up. As you run day after day, you’ll get used to running in the heat and it won’t feel so oppressive. 

2. Carry a Wet Towel

While you’re adjusting to the heat, bring a wet towel to wrap around your neck. If you’re running near water, you can make quick stops to re-wet it, giving you periods of relief as you go. 

Some people don’t like the wet towel solution. It can feel like stepping from an air-conditioned room into the hot sun; it comes as a shock. But even as the cold leaves the towel, the moisture can still help you stay cool. 

Since the neck is one of the hottest areas of the body, the wet towel can trick your body into thinking it’s cooler than reality, reducing sweat and boosting your mental attitude. 

3. Bring Lots of Water

Since dehydration is the biggest danger when running in the heat, ample water supply is non-negotiable. But water isn’t just important for your health. It’s a great way to keep yourself feeling refreshed and peppy throughout the run. 

There are techniques to hydrating as you jog through the heat that make it more effective. 

Drink often and little. Instead of stopping a few times for big gulps of water, stop frequently while you run for a small sip. This way, each sip will refresh you. When you drink a lot at once, you end up with cramps and nausea. In this case, too much of a good thing is a very real problem. 

If you have enough water, you can also pour it on your body, not just in your body. But be careful with that – you don’t want to go overboard and use up all the necessary hydration. 

Running in The Heat: 8 Hacks To Run Better (And Safely) In Hot Weather 3

4. Slow Down

You can’t expect to keep the same cadence you would while running in cool climates, especially while you’re acclimatizing. 

Your body is doing extra work to keep your core temperature down and reserve energy for hydration. On top of that, the mind is exerting itself even more, keeping you calm and preserving your motivation. 

So go easy on your body. It’s already doing a lot behind the scenes. If you don’t want to end up collapsing, take your run at a slower pace. 

5. Choose Your Route Carefully

It’s exciting to think about adjusting to the heat and accomplishing your goals no matter what. But even so, avoid direct sunlight while running where possible. Target shady areas that keep the sun from beating on you directly. 

When it’s hot, find a spot to run near the water or on a trail in the woods. Use trees to your advantage and take cover from direct sunlight. 

6. Pick the Right Time of Day

The sun’s most intense heat is from 11 AM to 3 PM. So avoid that time segment if you can. Many people choose to get up early and run at sunrise. During the hot summer, it’s already toasty at 6 AM. 

Running in the morning helps with your motivation. It’s a special time of the day that you’ve designated to run. You probably got up early just for that. So you’re not as likely to skip it. 

When running is the first thing you do during the day, your enthusiasm is higher. Hot summer days can be languid and lazy. By the end, it’s hard to find the push you need to go workout. 

So if you run in the morning when you’re bright and busy-eyed for the day ahead, you’re more likely to stick to it. 

7. Wear the Right Clothing

Appropriate gear makes a huge difference while running in the heat. Here is the best clothing you can wear on the run:

  • Lightweight shorts and tank top: Nylon fabric is ideal. It’s light, it’s flowy (to catch the breeze), and air flows through it easily. 

If you suffer from chafing on your thighs during a sweaty run, high-quality spandex is a better option for your summer running gear. 

But whatever you do, avoid cotton. It’s the thickest, most sweat absorbing fabric of them all. 

  • Visor vs. hat: Protecting your face from the sun is a safe precaution to take. But you’ll feel cooler in a visor than you will with a hat. The visor gives you that extra ventilation, instead of closing in your hair in a tight space. 
  • Vest or backpack: For all the extra water (not to mention little nutritious snacks) you’ll be bringing, plan for somewhere to carry them. Some people carry a small backpack like a Camelbak for supplies, but a vest is a cooler option. 

Running vests have pockets spread across the whole garment so you don’t have to hold all the weight of your supplies in one sweaty area. If you plan to do a lot of hot weather running, buying a vest is a smart choice. 

8. Use Sunscreen

Nothing will stop you from running in hot weather more than a sunburn. Always apply sunscreen before heading into the heat, especially on your face. 

You never notice you’ve been burned until it’s too late. By that time, your body could be at risk of overheating, exhaustion, or migraines. 

Now You’re Ready for Anything

It takes steel determination to train yourself to run in the heat. But once you learn to love running in hot weather, nothing can keep you from doing what you set out to do. 

When you develop habits that make the heat more bearable, you’ll find that it’s not a chore anymore. Now, “I can’t run because it’s too hot” is no longer a part of your vocabulary. 

6 Agility Ladder Drills to Make You a Stronger Runner and How to Do Them Effectively

Published on By

Agility ladder drills are an awesome tool for runners: they’re very effective as a form of cross-training, they improve your explosive power abilities – making you a faster runner – improve co-ordination, and also make a great warm-up exercise.

In this article, I’ll explain why agility ladder drills are so important to runners and how to use them to get fast.

When you run your first marathon or first major race, the main goal is to cross the finish line. But as you get better at running, you start to form goals to get faster. 

There are all kinds of drills and cross-training to help you achieve that, but some are proven to work better than others. If this is your first time trying agility ladder drills, you’ll watch yourself surpassing your own records. 

Fast. 

The main purpose of agility ladder drills is to make you stronger and more agile. 

Sure, you could lift weights to strengthen your core and legs, which has immense value. But improving your agility and strength ( at the same time) will jump-start your running to a new level. 

agility ladder drills running

What Are Agility Ladder Drills?

You don’t have to use an actual ladder. In fact, you shouldn’t. But the tool you use should have the ladder shape. 

Investing in an agility training ladder is a wise choice, especially if you’re really serious about maximizing your running speed. 

The typical agility ladder comes with sturdy cables, tied to adjustable plastic rungs. It lies flat on the ground, ready for tendon-building, ligament-strengthening, joint-securing power movement. 

You’ll be using your legs and core (with arms for stability and balance) to perform quick but powerful jumps, side-steps, and skips to move in, out, and around the rungs of the ladder. 

Just remember there’s no toe-tap dancing here. These moves are designed to be quick and powerful to help maximize your speed by leaps and bounds. 

The Benefits of Ladder Drills for Runners

Speed: They’ll Make You Faster

Agility drills are fast-paced. They’re designed to be done in quick bursts, moving faster as you go. They’ll make your muscles burn, strengthening your quads, calves, core, and glutes all at the same time. 

Ladder drills burn fat and calories, fast-tracking your weight loss goals. 

Your reflexes will speed up, and that’s the beauty of agility ladder drills. Not only will you run faster, but you’ll be quicker to react to unexpected circumstances. 

Strength: Explosive Power

You’ll need it at the start of the race. When you encounter hills in the middle of your run, you’ll thank yourself for the agility ladder drills. And you’ll need explosive power at the end of your race when you’re crushing it with your best finishing time. 

Sharpness: The Ability to Adapt

If you want to be fast, you have to be agile. A lot of people think they’ll get fast if they just keep running as fast as they can. You will improve if you do this, but it will be a slow and frustrating journey. 

To see real results at a steady pace, you need to do sprints and strength training. 

And you need agility ladder drills. 

If you’re running on public streets, trails, or any non-path (in other words: anywhere other than a designated track), you need agility to respond quickly to bumps in the road, sudden turns, and unexpected weather changes. 

Without agility, your body will be slow to respond, depriving you of precious time or leaving you vulnerable to injuries. 

After a few weeks of consistent agility ladder drills (one or two sessions per week), you’ll notice your body becoming more adaptable to the curves your run throws at you. 

agility ladder drills 13

Here’s Our Recommended Agility Ladders For Runners

Perhaps the best part of agility ladders is that they’re a relatively cheap training aid, and can be packed up and fit into almost no space!

You can also use an agility ladder practically anywhere you have some space – whether it’s in a park, your garden, or your hallspace.

Here’s our picks of the best agility ladders on the market today:

Bestseller No. 1
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
  • Agility ladder can enhance muscle for feet, ankle and ankle joints. Keep yourself away from lower extremities injured.
  • Suitable for football, rugby, tennis, baseball and everything in between.
  • It is the basic and common trainer which can improve your speed and accelerated. Insist the trainer for a long time, you can response to move to different directions at a short time.
  • Durable nylon straps Carry bag to keep it organized./Total Length: 4M.
  • Great for parent-child activities in kindergartens and team building exercises of government agency and companies.
£7.99
Buy on Amazon
Bestseller No. 2
YBCPACK Agility Ladder Speed Ladder 6M 12-Rung With 12 Yellow Disc Cones, A carry bag- Training Ladder for Kids Adults Football Speed Training
YBCPACK Agility Ladder Speed Ladder 6M 12-Rung With 12 Yellow Disc Cones, A carry bag- Training Ladder for Kids Adults Football Speed Training
  • Package contains: A 6 m 12 rungs long agility ladder, 12 yellow disc cones and a carry bag.
  • Material: Made of environmental PP material, pressure-resistant and anti-crack.
  • Feature: Freely adjustable distance between rungs according to different skills training. Buckle design can establish the splice between the ladders and solve the problem that the rope ladder is not long enough.
  • The training ladder is portable to carry in the bags and can be used indoors and outdoors.
  • Great training tools for sports such as football, handball, volleyball, tennis, track, karate and more. Widely used by coaches and athletes to develop key functional skills such as stamina, quickness, balance and coordination.
£15.99
Buy on Amazon
SaleBestseller No. 3
Kabalo 4m Long Speed Agility Ladder - Exercise Sport Football Agility Ladder
Kabalo 4m Long Speed Agility Ladder - Exercise Sport Football Agility Ladder
  • 4 Metre training aid for agility and movement
  • Suitable for a range of uses
  • For indoor or outdoor use
  • Lightweight and easy to transport, with carry case included!
  • Sturdy design
£6.49
Buy on Amazon
Bestseller No. 4
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
  • 12 Durable plastic rungs, overall length: 20 feet
  • Each rung measuring 17" long, space between rungs measuring 15"
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency
  • Great tool for weight loss as it can torch calories bigtime
£14.99
Buy on Amazon

The 6 Most Effective Aligity Ladder Drills to Knock Your Running Out of the Park

1. Salsa Dancing

If you’ve tried salsa on the dance floor, you know it involves coordinated counting and popping hips. The salsa ladder drill uses those same techniques. 

Each section of the ladder gets 2 counts: You’ll stand on the left side of the ladder, facing the right. Your right foot goes inside the rung, pointing toward the center of the ladder.

Then your left foot steps across, outside the edge of ladder on the left side (but still pointing toward the inside of the ladder). To do it, keep your hips wide so that your toes will be able to point inside the ladder. 

Then you’ll take your right and start again with the next rung of the ladder, dance-stepping your way across the ladder. 

Tip: Be sure to start slow, work on getting your motor system and coordination just right, then move faster at the end. 

2. The Lateral Side Shuffle

Don’t always move in one direction when it comes to ladder drills. Rotating your body to the side is a key part of building agility. 

Set up your starting position like you’re ready to run a race: arms bent at your sides, set to propel you forward. 

Move your right foot inside the rung, then follow with your left. 

Then move your right foot outside the edge of the ladder. Your left will follow, but it won’t go all the way outside the rung. Instead, it’ll lead the next step into the rung, with the right foot following. 

Tip: Step with your toes first and then use those toes to immediately propel yourself into the next step. These steps should go as fast as possible, so your heel barely touches the ground, if it all. 

3. 1 – 2 – Pop

This variation of the shuffle adds an explosive element for an extra boost of speed and strength. 

Instead of landing right outside the ladder with your lead foot, you’re going to pop your entire body up, shooting it out way beyond the mere edge of the ladder.  

So lead your right foot to the center, follow with your left, then pop your body out to the edge. Hop back in with your foot and lead with it on the next rung. 

Tip: Angles are everything on this ladder drill. Experiment with different angles to see what helps your body move forward and what keeps you balanced. In this case, angles = agility. 

4. Straddle Hops

These will strengthen your adductor muscles, on the inside of your thighs. We call them ‘straddle hops,’ but they’re a lot like playing hopscotch when you were a kid. 

Straddle the agility ladder with both feet, then jump into the center of the rung, both legs at the same time. 

Jump forward and out to land outside of the next rung. Synchronize your arms and legs to propel the jump. 

Tip: Hold your bodyweight above your toes. You’ll need excellent balance to keep this ladder drill moving smoothly and quickly, so steady, even bodyweight makes all the difference. 

5. The Knee Tuck Hop

Focus on establishing single-leg stability and explosiveness on this one. 

Heads up: your back leg won’t touch the ground until the end. 

Get into a hopping position. Your left leg will be off the ground, bent at a 90-degree angle. 

Hop forward into the first rung, using your arms to propel the jump. Stay in the same position, hopping on to the next rung, and through the full ladder. 

When you finish, hop back with the other foot to make sure it’s even. 

Tip: This agility ladder drill helps with injury reduction. You can either synchronize your hands and knees or use both hands on the jump, depending on your coordination. 

6. Hip Switches

You need a full range of motion in your hips. You’ll be doing a full swing from back to back, rotating your body with the power of the hips. 

Start with one foot inside the gap of the rung and one foot outside. Use your hips to swing your body so it faces the side of the ladder. One foot should be in one open gap, and one should be in the next one. 

Then swing your body and jump forward at the same time, moving back to starting position (but this time in the next rung). 

Tip: Unlike the squat, keep most of your weight on your toes. The purpose is to get across the ladder as fast as you can. 

How to Incorporate Agility Ladder Drills Into Your Weekly Running Routine

Try to include two full sets of these 6 agility ladder drills once or twice a week. Doing all 6 at once will be a challenge since you’re building muscle and doing intense cardio at the same time. But since the point is speed, you’ll get through it quickly and see fast results. 

Take 30 seconds to one minute to rest in between your first and second sets. If you need 30 seconds in between each agility ladder drill, that’s fine too. 

It’s always better to refresh yourself so you can attack the agility ladder drill with all you’ve got. Just remember to cool down after the workout. 

Each week you should feel yourself getting faster and finding the drills easier. When that happens, add in more sets and work on propelling your body further with each jump. 

Looking for an agility ladder now?

Here are our top picks of the best ones on the market today:

Bestseller No. 1
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
  • Agility ladder can enhance muscle for feet, ankle and ankle joints. Keep yourself away from lower extremities injured.
  • Suitable for football, rugby, tennis, baseball and everything in between.
  • It is the basic and common trainer which can improve your speed and accelerated. Insist the trainer for a long time, you can response to move to different directions at a short time.
  • Durable nylon straps Carry bag to keep it organized./Total Length: 4M.
  • Great for parent-child activities in kindergartens and team building exercises of government agency and companies.
£7.99
Buy on Amazon
Bestseller No. 2
YBCPACK Agility Ladder Speed Ladder 6M 12-Rung With 12 Yellow Disc Cones, A carry bag- Training Ladder for Kids Adults Football Speed Training
YBCPACK Agility Ladder Speed Ladder 6M 12-Rung With 12 Yellow Disc Cones, A carry bag- Training Ladder for Kids Adults Football Speed Training
  • Package contains: A 6 m 12 rungs long agility ladder, 12 yellow disc cones and a carry bag.
  • Material: Made of environmental PP material, pressure-resistant and anti-crack.
  • Feature: Freely adjustable distance between rungs according to different skills training. Buckle design can establish the splice between the ladders and solve the problem that the rope ladder is not long enough.
  • The training ladder is portable to carry in the bags and can be used indoors and outdoors.
  • Great training tools for sports such as football, handball, volleyball, tennis, track, karate and more. Widely used by coaches and athletes to develop key functional skills such as stamina, quickness, balance and coordination.
£15.99
Buy on Amazon
SaleBestseller No. 3
Kabalo 4m Long Speed Agility Ladder - Exercise Sport Football Agility Ladder
Kabalo 4m Long Speed Agility Ladder - Exercise Sport Football Agility Ladder
  • 4 Metre training aid for agility and movement
  • Suitable for a range of uses
  • For indoor or outdoor use
  • Lightweight and easy to transport, with carry case included!
  • Sturdy design
£6.49
Buy on Amazon
Bestseller No. 4
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
  • 12 Durable plastic rungs, overall length: 20 feet
  • Each rung measuring 17" long, space between rungs measuring 15"
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency
  • Great tool for weight loss as it can torch calories bigtime
£14.99
Buy on Amazon

The Life-Changing Benefits of Running a Mile a Day: How To Do It

Last updated on Nov 25, 2020 By

Running a mile a day will change your life. 

That’s a pretty big statement, right? I just completed a week of running a mile a day, and I’ve gathered some notes from my personal experience, as well as some hard evidence to back it up. 

We’re going to look at:

  • The Best Reasons For Running a Mile a Day (find your WHY)
  • What I learned after a week of running a mile every single day
  • Advice and discussion on who can run a mile every day
  • Why you should start today! Running a mile doesn’t take as long as you’d think!

By the end of this article, I hope to convince you to embark on the same journey. 

The Best Reasons for Running a Mile a Day

running a mile a day

If you’re going to run a mile a day, you’ll need to have some solid reasons to get started.

Here are some common situations that might inspire you to run a mile a day. 

You’re Coming Back from a Long Break

A lot of people go in and out of running phases in their lifetime. I didn’t train properly for my first big running race, so I took a long break from running after I had trouble getting out of bed the next day! 

But I couldn’t stay away forever.

After some time, I listened to the call of the runner’s high, the personal challenge of constantly improving, and the glistening medal of completing another race. 

That second half marathon went so much more smoothly than my first one!

I cross-trained by cycling doing bodyweight exercises. I planned out my playlists much better.

Having these new approaches helped me regain my love for running races. 

Even though I jumped right into training for a half marathon after my break, taking a slower pace or a different approach can be a good way to readjust yourself to running life. 

If you disliked your past running experience, trying again with a new approach is an excellent strategy. 

You’re Ultra Busy

Training for long races can be time-consuming. That’s what keeps most people from hitting the pavement. But if you can fit running into your hectic life, then you just found the secret to fitness AND a full schedule. 

If you include getting dressed, stretching, and cooling down, you still only spend about 30 minutes on a one-mile run. 

No matter what, you can always find 20 minutes in your day for a quick run. 

You’re Dealing With Stress or Anxiety

It’s easy to panic when you’re under stress or experiencing anxiety.

Many people react by piling on more work and pressure, buzzing around chaotically to finish everything in time. 

But the key is to find something that will relax you, something to take your mind off your troubles for a few minutes. 

Running is a perfect method for de-escalating a stressful circumstance or anxiety attacks. You gain the benefits of exercise, breathing evenly, and acquiring fresh air, all at the same time.

Many find that running can even substitute for mediation, helping to calm and refresh you in difficult situations. 

And setting a goal of completing just a mile every day is easy to achieve.

It’s not a huge, audacious goal – it’s small, manageable, and meaningful

You Have Trouble Motivating Yourself to Exercise

There aren’t a lot of excuses to keep you from running a mile a day. Here are some things you CAN’T say about a mile run. 

I don’t have enough time. 

I’m too tired. 

I’ll be sore tomorrow. 

I’ll get bored. 

The weather is bad. 

For all these excuses, all you have to do is tell yourself 4 magical words: It’s just one mile. 

And that’s it! Those problems fly out the window. If it’s just one mile, you can squeeze it in or tough it out. 

You’re Making a Big Decision

When you’re deciding between one thing or another, the thoughts swirl around in your head until you’re too confused to know left from right. 

If you take a quick run every day, you give yourself the chance to clear your mind. 

So sweat it out. See the problem in a new environment, with a new attitude. You’ll be surprised how clear your thinking process becomes when you run a mile a day. 

8 Things I Learned From Running Every Day for a Week

running a mile a day

Here’s a little background: I can be a bit of a workaholic. I recently got trapped in the lie that I “didn’t have enough time for running.” When Thomas suggested running a mile every day, I gladly accepted the challenge. 

Here are 8 benefits I took away from the experience. 

1. I formed a habit.

When I accepted the fact that I’d run every day no matter what, I penciled it into my schedule every day. If I felt bogged down with work or lacked energy, I maintained a no-excuses policy and stuck with my commitment. 

2. I basked in the present.

There’s nothing like running to make you forget about everything else. 

While running, I enjoy the scenery around me, zoom into the lyrics and beat of my music, and enjoy conversation with my partner (when he joins me). 

3. I explored local neighborhoods and parks.

Since I tend to get bored repeating the same running route, I explored neighborhoods I wouldn’t normally wander into. I found an outdoor coffee shop near my house and a smooth stretch of road for sprinting or cycling fast.  

Many people are never tourists in their own neighborhoods, so learning all you can about the local scenery is a big bonus. 

If, however, you are planning on traveling, always be sure to bring your running shoes. It’s a fantastic way to explore a new city or foreign country. 

4. I got faster.

Running every day helped me see progress right away, which is very encouraging. My first run finished at a light jog of 10:08. On the seventh day, I finished at 8:02. 

5. I became more aware of my diet.

Although I’m always conscious of a healthy diet, I’m much less likely to order french fries after an evening run. Putting in that effort reminds me of my priorities. 

Why would I want to cancel my hard work by something so fleeting as junk food? 

I also became more aware of the effects of alcohol, and how much cutting back can help. I’m even considering doing a Sober October Challenge next year!

6. I expanded my comfort zone.

Typically, my running routine involves 5 days of running, 2 days of rest. I generally never run less than 3 miles and always do a long run per week. 

So running one mile every day really changed things up for me. I often felt surprised at how quickly the run was over. But after a couple days, I found that I could run without limits since I knew I didn’t have to save myself for the end. 

That kind of freedom is unique to a one-mile run and I actually relished the short time commitment and the burst of fast energy.  

7. My work became more productive.

Running daily helped me structure my activities around exercise. When I knew I had a big article to write, I planned my run beforehand to give me the energy to create with a clear head. 

Knocking my most difficult task out of the park made the rest of the tasks flow naturally and smoothly.  

8. I’m greedy for more.

After feeling the positive effects on my workflow and mental health, I look forward to my daily run. 

I may change things up by doing a couple longer runs throughout the week, and taking a rest day. But the experience of running every day for 7 days is a unique one. I’ll repeat the process from time to time.

Is Running a Mile a Day for Everyone?

Short answer: YES. 

Long answer: Running a mile a day can be a good fit for you, no matter what your current relationship is with running. 

If you’re a beginner struggling to see results, a daily run could be your chance to see a surge in progress and get you where you want to be. 

If you took a break from running and want to see a new side of the sport, it’s a great way to fall in love with running all over again. 

Maybe you’ll even love it so much, you’ll prolong the challenge to running every day for 30 days. 

I Finished the 7-Day Challenge. What Next? 

While you can stick to one mile a day, you’ll probably want to take it to the next level at some point. Increase your distance by running 3 miles a day. 

After that, join a race! Running alone is cathartic, therapeutic, energizing, and exhilarating. But running a race is a totally different environment and an experience you can’t miss out on. 

Once you’re into the habit of running daily, and you’ve already run a race, why not train for a half marathon? If you decide to go for it, download one of our free, customizable training plans.