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22 Funny Running Memes to Keep You Going

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Everyone needs some funny running memes here and there to lighten up their workouts.

Memes are a solid reminder that no matter how tough training gets, countless people are going through the same thing. After all, they wouldn’t be so funny if they weren’t so relatable. 

Pushing your limits can be brutal. It can leave you frustrated, anxious, and burned out. You might feel like you just can’t make it another half a mile, even to get you home. 

For those times, save this article and pull it out when you need it. Your suffering is our suffering. We have all been there. And hey, you always feel on top of the world when you’ve mastered your goal. 

You have to keep your spirits up as you train, and sometimes that means laughing at your own struggle. Sure, they might make you waste even more breath from laughing than you’ve spent on training, but it will be worth it…we promise. 

Whether you are training for a marathon or simply trying to build up your speed, there’s something in here for everyone. 

So, let’s get to it!

22 Funny Running Memes to Keep You Going 1

Funny Running Memes Category 1: My Legs No Longer Work

funny running meme

What if I just stayed here for a while? No one will notice, right?

funny running meme

The dreaded “bonk,” or the moment you “hit the wall” and run out of gas, is such a challenge. Sometimes you can push through these and fight on. Make sure you don’t push too much though!

funny running meme monty python

We really do not recommend being this far in denial. While working through discomfort can be helpful, always be aware when it’s time to ease up. You may have to use that arm later. 

Even the most seasoned runners still endure shin splints and other annoying injuries from time to time. You could consider them a rite of passage. Still, to avoid them as much as possible, here are some tips for treating the most common running injuries to get you healed up and back on the road.

funny running meme singing

Everyone knows one of the best ways to deal with pain is to sing through it.

Let it all out. 

If this looks like you just starting out, congratulations! That burn means progress. Here’s some help if you’re looking to get marathon-ready from scratch.

funny running meme tired runner

See? This is your chance to be social. Look at all the possibilities ahead of you. Those are lifelong friends you could be making right there. Nothing says bonding time like being hooked up to an EKG monitor. 

Running Memes Category 2: Is That What I Really Look Like?

Funny running memes are sometimes at their best when they’re honest.

Posture is everything.

Is your spine straight?

Is your core engaged?

Are your shoulders down and back? 

funny running meme expectation vs reality

You don’t want to find out halfway through a run that your legs are out of position and hurting your run time. 

Even worse, you might get injured right as you are settling into your stride.

If you find yourself a bit lost on running form, here’s a quick guide on running form that will smooth over any potential problems. You’ll get into Picture 1 form in no time.

funny running meme spit while running

Really? I couldn’t have waited for a good stopping point? Why do I always do this?

funny running meme race photos

Candid exercise rarely leads to the Instagram-worthy shot. Even Drake knows this.

You know the classics before you even see them on the screen – runny nose, flushed cheeks, hair a wild mess. All are up for capture when you see that photographer at the finish line. 

Some might call that the picture of success. Others might duck and run for cover until the camera focuses on its next victim. 

funny running meme looking good while running

Sure, there are many things worse than catching your reflection in a store window and finding out your hair has become less ‘swish’ and a little more ‘nest.’ It’s pretty up there, though. 

The trick is to run fast enough that no one can see that you’re not at your best.

Running Memes Category 3: There Goes My Motivation

It’s too easy to make excuses to stop. You’ve eaten too much beforehand. It’s too early in the morning. You’re too worn out to go on. 

Well, if you need a little help, we’ve put together a 7-day motivation challenge to get your running shoes on and get you out the door. For a little extra boost, try these ideas.

funny running meme bear chase

You’re at your limit. Every muscle is screaming at you, saying they have definitely had enough. There is no way you could possibly keep going.

Have you tried imagining a bear right behind you? 

Don’t you feel like you might go a little faster? Now you will. Do not let the bear win. 

To be fair, you do not have to outrun it. You just have to outrun the next guy. 

funny running meme eating chips

What motivates you to run? Are you looking for better overall fitness? Do you enjoy the competitive edge of racing? 

Or, like so many of us, is it an excellent way to mow down on pizza? 

Hey, your reasons are your reasons. No judgment here. Whatever gets you out and going is good enough for us!

funny running meme peter parker

This is such a nice feeling. It’s a reminder of how far you’ve come. Perhaps at the beginning of your training journey, one of those sad stragglers was you. Not anymore. Keep going, you rock star.

Running Memes Category 4: Do You Have Your Running Buddy?

One of the best ways to get yourself pumped and ready is dragging…er…getting someone to run with you. You can’t let down your running buddy, right? 

funny running meme friends

I feel like at certain points we are all either Joey or Phoebe. Sometimes you’re both on the same day. A large study by Strava showed that there are five different types of runners. These are:

  • Passionate runners
  • Invested runners
  • Fitness runners
  • Mindful runners
  • Reluctant runners

Reluctant runners (AKA Joeys) are, to no one’s surprise, the most common type. However, the study indicates that those who stick it out for longer than a year tend to evolve into a different type. You can become a Phoebe. It’ll be fun!

funny running meme treadmill humor

On the days where it’s pouring outside, the treadmill is your friend. On one hand, it’s super convenient for getting your cardio in without leaving the room. On the other hand, you have ordered your body to move for a good long while and you never go anywhere. 

funny running memes treadmill humor

If you think about it, running buddies don’t actually have to be buddies. Friendly competition is a healthy way to test your own limits and push yourself further. Whether the other person even knows it’s a competition? Well, that’s up to you.

funny running memes tiger king

However big or small, celebrating your victories is important. Almost anything counts. Took that first step? Victory. Ran the first mile? Victory. Set your own milestones, and then feel the accomplishment when you pass them. 

Running Memes Category 5: I Could Do This Anywhere, Anytime

Whether it’s the cold, the early morning, or other people, nothing stops you. 

funny running memes rainy weather

Some say that is true commitment. You say it’s just efficiency. Who needs all that bulky outdoor wear slowing down your run time? Not you. After all, you have to combat the wind blowing against you.

Never mind, this is true commitment. 

funny running memes liam neesan

For the marathon runners of us, this is the holy grail. The finish line is great and all, but that feeling of passing the person in front of you?

And the next one?

And the next one?

It’s pretty great. It goes back to the milestones we mentioned; each one counts.

funny running memes tornado

A little inclement weather can be fun to power through. However, I think we’d better draw the line at actual tornadoes.

Whether you are a casual jogger or a full-blown marathon runner, there is someone out there who knows how you’re feeling. 

When the going gets tough, keep this stash of memes in your bookmarks for later. Let this compilation remind you that no matter how difficult the race gets, humor can be found in everything. 

No matter , what don’t ever give up. Stick to your training plan. And if you don’t have one yet, download our free couch to half marathon plan.

Any funny running memes to share with us? Send us a link below!

Self-Quarantine Survival Guide For Runners

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The restrictions imposed on many of us are a classic example of external forces outwith our control which we have to adjust our lives around.

Whether you’re stuck in some type of self-isolation, confinement, or have some social distancing restrictions in place where you live, we all have to adjust.

It can be very easy to get de-railed by these unplanned events; especially if you’ve been in training for a race like a marathon which has been postponed, or worse, canceled.

But within the obstacle lies opportunity – there are always things within your control which you can do to improve your situation.

And just because your running and fitness plans have been de-railed, doesn’t mean that you have to give up and roll over.

Here’s our practical guide to staying fit, focussed, and re-shuffling your race plans when the world interrupts them!

self isolation survival guide for runners

How can runners stay in shape during self-isolation?

During self-isolation, runners have both a challenge to stay in shape and maintain their motivation, but also an opportunity to focus on areas and workouts they may have been neglecting.

When running is your sole form of workout, it often leads to muscular imbalances – some muscles get very strong, but others are under-utilized and weaken.  These imbalances can lead to less economical running (i.e. you’re less efficient as you run), and potentially injury.

Being cooped up at home is actually a great opportunity for runners to invest some time in working on flexibility and strengthening some of these neglected muscle groups.

The most common area to start is the hips and upper legs; principally the glutes.

Runners can follow online workouts (no equipment necessary) to work on hips, glutes, piriformis, pelvic floor, core, and upper body. Each of these areas contributes to being a stronger, more powerful runner.

The area many runners will struggle in when working from home is maintaining cardiovascular fitness.

Buying a treadmill or static bike can be an effective way to mimic the longer, medium-intensity cardio workouts we usually get from running.  If that isn’t an option, runners can look at doing jump rope, or following a cardiovascular online bodyweight workout.

Here is my 20-minute follow-along bodyweight workout:

How to run when social distancing is in effect

If your restrictions allow you to go for a run but you have to be socially distanced, it’s important to plan ahead and perhaps adjust your regular routine.

Try to avoid narrow paths or busy routes where you’re likely to come into close contact with others.

Likewise, it’s important to be respectful to others during these times – there is already so much social anxiety, that not maintaining a comfortable distance may make you – or others – uneasy.   If in doubt, slow down to a walk as you approach other people to reassure them that you’re respecting social distancing.

And if it’s an option for you, try and head to a quiet trail.   You’ll be reducing any infection risk, and are less likely to meet others – meaning you can relax into your run a little more.

As for masks and gloves, you should follow the advice of your local government / WHO, but it never hurts to err on the side of caution.

Here’s How To Run With a Mask

restrictions runners at home workout self isolation

How To Stay In Shape While Stuck At Home

Fortunately, we live in the time of endless Youtube home workout videos.

Simply search for ‘runner’s home workout’ and you’ll find a selection.

As a runner, I enjoy doing a mixture of bodyweight exercises and flexibility work during this period of lockdown.

I do a routine of bodyweight squats, lunges, burpees, and push-ups.   The squats and lunges are great for my glutes and legs, while the burpees and push-ups also work out my upper body and provide some cardiovascular work.

I then do a Yoga-based stretching routine, focussing on opening up the hips and general flexibility.   As a runner, I suffer from tight hip and leg muscles; I use stretching and breathing techniques to try and relax this tightness, which helps me reduce the risk of injury.

How To Cope If Your Race Is Cancelled

Like many runners, I’ve had two upcoming races canceled or postponed.

Mentally, it took me a couple of days to accept the fact that the race simply wasn’t happening, and that I had to make other plans.

Once I had accepted this, I realized the opportunity I had to focus on cross-training and other home workout activities – I’ve actually started training to walk on my hands!

It can be extremely deflating to have a race pulled, especially if you were nearing the end of your training. 

My recommendation is to make a commitment to complete the race later (perhaps next year), then move on.   Find another fitness goal to focus on, such as cross-training or body strengthening.

How To Adjust Your Training If Your Marathon Is Postponed (Or Any Other Race)

If your race is postponed, it’s likely you’ve got another 6 months or more until race day.

This means you can hit pause on your marathon training plan – ramp down your running mileage; if you’re still able to go running, you want to simply run enough that you’re maintaining your fitness.  All you need for this is 2 or 3 runs per week, making one of them slightly longer.

If you can’t run outdoors, then hopefully you have access to a treadmill – otherwise, try jump rope, or following a cardio home workout plan.

runners restrictions at home workouts get better self isolation

Should I Do a Virtual Race?

Virtual races are awesome if they’re an option for you.  They allow you to join a race online (usually via an app) while you run alone.   It allows runners who have invested weeks and months in training to complete the distance they’ve trained for, albeit without the crowds and fanfare of a standard race.

Here’s my in-depth guide to How To Run a Virtual Race

While it might not be ‘the real thing’, a Virtual Race is always better than no race, so I’d encourage anyone who has had their race canceled to check it out!

Just ensure you prepare your ‘route’ ahead of time – remember that those aid stations and toilet pit stops are something you have to account for yourself in a Virtual Race.  

I’ve done virtual races where I’ve planned the route to pass by my house a few times – it’s not the most exciting, but it’s an easy opportunity to load up on water, gels, and use the facilities!

Tips For Runners Suffering Due To Restrictions

Keeping on top of your mental game can be one of the biggest challenges, whether you’re in lockdown or otherwise.

It can be extremely easy to fall into bad habits when you’re stuck at home or your normal routine is disrupted.

My recommendation is to make your workout part of your daily routine; mark off each day’s workout on a calendar, have a plan, set targets and goals.   Use apps, sign up for online classes, and share your progress with friends to add a level of accountability.

And see it as a fun opportunity!  Not everything that comes out of this situation has to be negative!

Although it’s extremely frustrating to have a race canceled or postponed, rationalize that you can use the time for focussing on other things.

I’ve actually found it to be a good time for some reflection; I’ve made a list of bucket list races around the world that I’d like to run over the next 10 years or so.   Now I’ve got a roadmap, and something to look forward to once we get out of this crazy situation!

Cold Weather Running Guide + Winter Gear Recommendations!

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In this post, I’m going to explore cold weather running; including the effects that cold, wintery conditions have on your body, how to mitigate against them, and how to properly prepare and dress yourself for run training in cold weather!

Just because the weather turns colder doesn’t mean your run training should suddenly stop as you seek the warmth of the sofa.

Whether you’re actively training for an event, or just in maintenance mode between race seasons, there comes a time when we all need to get the miles in.

Regardless of what the weather is like outside.

As the temperatures drop, the effects on our body – and how we should prepare – change too.

Let’s look at what happens to us physiologically as we run in cold weather, what the effects on the respiratory system are, and what precautions you should take – including some gear recommendations!

cold weather running guide

How Cold Weather Running Affects Your Muscles

If you jump outside into cold weather to begin running, the low temperature and associated low air pressure can cause your joint tissue to expand. 

Secondly, the invasive feeling of cold weather can often cause us to contract our muscles (bunching our shoulders, for example).  These two factors can lead to restricted movement while running, and soreness after your run.

You can mitigate these effects by doing a brisk warm-up before heading out into the cold – either some dynamic stretches or light cardio work to get your blood flowing and warm up those muscles.

Cold Weather Running Guide + Winter Gear Recommendations! 2

Running In Cold Air Can Cause Breathing Problems

It’s common to experience some respiratory issues when running in cold weather – especially if it’s a relatively sudden change of conditions for your body.

Restricted breathing, a dry throat, and tight or burning lungs are some of the unpleasant sensations brought on by running in cold, dry weather.

When you run, you are breathing faster and deeper than normal, so these effects suddenly materialize.

You can mitigate these effects during cold weather running by wearing a scarf or buff over your nose and mouth.

This traps some humidity and heat, which means the air you’re inhaling is not so cold or dry. Another method of mitigating breathing problems is to focus on breathing through your nose.

This warms up the cold air more than breathing through your mouth does – the only problem is, of course, that breathing only through your nose can be quite challenging when running!

Finally, I recommend dialling back your intensity if you want to avoid cold-weather breathing issues – at least for the first 10 minutes of your run.

This will allow your respiratory system to warm up somewhat, reducing the effects of the cold air.

cold weather running runner

How Cold Weather Can Improve Your Running Performance

Despite it being harder to persuade yourself to leave your house in cold weather, you may be surprised to learn that the colder air can actually improve your running performance.

What?  When?

How?

It all comes down to temperature regulation.

Running builds up heat in your active muscles, which dissipates to the rest of your body. Your body then has to work to cool itself down, using some energy while it does so.

Cold weather running means that the environment keeps you cooler anyway, so your body has to expend less energy on the process of thermoregulation.

This leaves more energy available for your running efforts – meaning you will typically perform better in a cooler environment, as opposed to a warmer one.

cold weather running snow

Cold Weather Running Skin Protection

Very cold, blustery conditions can wreak havoc on exposed skin.

When at home in the Scottish winter, I tend to put a small amount of Vaseline or Bodyglide on my lips, cheeks, and nose to fend off potential cracked skin or frostbite.  You can also run with a buff covering your lower face, or a face mask, to mitigate the effects of gusts of wind.

I also never leave home without some gloves – see below.

Cold Weather Running Safety Tips

Cold weather often brings hazardous running conditions with it – along with the reduced temperatures, you might experience snow, ice, rain, or sleet. 

Beware of icy patches underfoot, and check the weather forecast before you leave home.

By using an app like Strava Beacon you can share your live location with a friend or family member, in case you need to be picked up.

cold weather runner yeah

Cold Weather Running Gear

Cold weather running conditions require running gear designed to keep you protected.

At least two layers are necessary; the layer closest to your skin should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Cold Weather Gear – Gloves

Some cold-weather gloves are highly recommended – running with cold and numb hands can be painful, and easily lead to cracked skin if not protected.

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Anqier Winter Running Gloves

The Anquier Winter Gloves are perfect for runners looking for a lightweight, warming glove. They are soft inside and have a tactile outer surface, and are specifically designed for gripping and using devices such as smartphones.  

They are a great regular cold-weather running glove that will suit almost every condition!

Buy Now On Amazon

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Zansah Reflective Touchscreen Running Gloves

These ladies gloves from Zansah have reflective strips, making you more visible – crucial for those low-light wintery days!

They also have the touchscreen functionality, meaning you don’t have to remove them to operate your smartphone or watch.

Buy Now on Amazon! 

Cold Weather Gear – Base Layers

At least two layers are necessary for running in cold weather.

A base layer is the layer closest to your skin and should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

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MERIWOOL Men’s Merino Shirt Base Layer

The MERIWOOL base layer is a great choice for men looking for winter running gear.

It is made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

Other runners have testified that Meriwool’s products are super comfortable and relatively affordable when compared to other merino base layers of similar quality.

Buy Now on Amazon! 

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MERIWOOL Women’s Merino Thermal Shirt Base Layer

The MERIWOOL base layer also comes in a women’s model, in three different colours.

They are made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

The MERIWOOL range have a reputation for feeling so comfy, and being much softer than other base layers in their price range.

Buy Now on Amazon! 

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MERIWOOL Men’s Merino Thermal Pants Base Layer

Continuing the MERIWOOL range, their men’s pants are made from the same 100% merino wool as their shirts.

Their all-natural composition means they are super soft on your skin. 

They also adapt to your environment – they’ll keep you warm when you need it, and wick away sweat as you begin to heat up – all designed to keep you comfortable.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 13Cold Weather Running Guide + Winter Gear Recommendations! 14

MERIWOOL Women’s Merino Thermal Pants Base Layer

MERIWOOL’s women’s base layers are all about comfort – the all-natural 100% merino wool means they are soft on your skin with no itch, while their sweat-wicking and odor-resistant properties keep you comfortable and smiling in the cold weather.

Don’t leave home without a proper base layer in cold conditions!

Buy Now on Amazon! 

Cold Weather Gear – Hats and Scarfs

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Furthermore, we’ve already discussed how cold air can negatively affect your respiratory system – therefore we’ve picked out the best scarves and buffs to keep you well wrapped!

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Minus33 Merino Beanie

Keep your noggin warm with this 100% merino, lightweight beanie.

It’s all-natural properties help with wicking sweat away from your body, while not becoming smelly (odour resistant).

With a one-size-fits-all design and over a dozen colours to choose from, you’ve no excuse for letting your head get cold while running this winter.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 17Cold Weather Running Guide + Winter Gear Recommendations! 18

BUFF Lightweight Scarf / Headwrap, 100% Merino Wool

Buffs are the ultimate scarf for runners – their thin, closed design means no trailing ends or excess weight being carried.

This model is – like most of our recommendations – made from 100% merino wool, our favourite material for cold weather running.

It keeps you warm and wicks away moisture, and will help protect your throat and respiratory system as you run – what more could you need.

Comes in a variety of colours.

Buy Now on Amazon! 

How Long Does It Take To Run a Mile? + 9 Tips For Running Your Best Mile

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How long does it take to run a mile? Read this article for average mile times according to age and running level. Stay until the end to get 9 tips for running a mile!

Some people like to jump into running, pavement-first and gasping for breath. Learning as you go is fine, but others like to head into the sport with a little more caution. They want to know, “How long does it take to run a mile?”  

After all, so many beginning runners quit before they ever achieve their first race, or even their first mile. It’s no secret that running is hard when you first start out. You’ll have to take frequent walk breaks and you’ll finish red in the face more than once. 

So planning things like the best running gear, knowing how much time you should set aside, and downloading a training plan, will give you an edge. 

How Long Does It Take To Run a Mile

The Mile Pace: Factors To Consider

Even though running is all about the experience and personal journey, tracking your progress helps you form realistic goals. Increasing your mile pace can motivate you and give you some healthy competition with yourself. 

Both beginners and professionals track their mile pace. Advanced runners need fast cadence to qualify for races and win sponsorships, while beginners and intermediate runners use the tracking system for personal growth. 

The average mile time depends on several factors:

  • Age 
  • Running Level
  • Weight
  • Height
  • Fitness background
  • Altitude
  • Weather

Two runners at the same fitness level could have different finishing times based on their location alone. A runner in Denver, Colorado will finish slower than a runner in Portland, Oregon, simply because the altitude in Portland is much lower. 

The most important factor to consider is the level of your fitness background.

Fastest Mile Time – Who Holds The World Record?

The record for the fastest mile time currently belongs to Hicham El Guerrouj, with a time of 3 minutes and 43.13 seconds.

The world record for the women’s fastest mile time belongs to Sifan Hassan with a time of 4 minutes and 12.33 seconds.

Fastest Mile Times – What Does It Take To Be In The Top 1%?

According to Medical News Today, here are the fastest finishing paces of the top 1% of runners. The times are surprisingly lenient, but worth bearing in mind they consider all runners…could you get into the top 1% for your age group?

  • Ages 17-41 finish at a mile pace of 6:30-6:38.
  • Ages 42-61 finish at a mile pace of 7:03-7:39. 

Faster Than Average Mile Times – What Does It Take To Be In The Top 50%?

From the same research, here are the fastest finishing paces of the top 50% of runners, regardless of gender. The :

  • Ages 17-41 finish at a mile pace of 8:18 – 9:45.
  • Ages 42-46 finish at a mile pace of 9:54.

There was no data on ages over 46 in the study.

Average Mile Pace for Runners – Overall

Do you see how much the time can vary depending on your level and age range?

Determining how long it takes to run a mile is difficult to point exactly, but not impossible.

For that, we look to Strava. The Outdoor Industry Association reveals Strava’s records for the average running times of U.S. runners in 2015.

The average U.S. male runner runs a mile in 9 minutes and 3 seconds, while the average U.S. female runner runs a mile in 10minutes and 21 seconds.

How Long Does It Take To Run a Mile Should It Take

How Long It Should Take to Run a Mile: Where to Set Your Own Pace

By taking these statistics into consideration and combining the male and female averages, a good average mile time for a rookie runner to work towards could be 8, 9, or 10 minutes per mile. 

As you get more advanced, you should aim to get faster and faster. Keep the miles times from the top 50% and 1% (mentioned above) in mind as you set your future pace goals.

Focus on one goal at a time. When you’re starting out, celebrate when you’re able to run a mile without stopping. 

After that, strive to meet your first mile achievement. The goal is to be able to run at a comfortable pace. You should still have the ability to talk to a running partner somewhat easily. As you get stronger, that comfortable pace will get faster and faster. 

Speed isn’t the only thing to keep in mind. What distance goals do you have? Are you planning to run a 5K race? Do you want to finish a half marathon? For distance running, the pace is usually slower, with a focus on endurance. 

If your main objective is to burn fat or set a record, think about incorporating some strength training to give your legs and core an extra boost. 

Always set two goals: a current one and a future one. Know your next milestone, but have another, bigger milestone in the back of your mind to motivate you for future achievements. 

Picture yourself in the future, after you’ve reached your dream, and imagine how you’ll feel when you’ve gotten there. Studies show that this helps you achieve your goals at an amazing rate. 

Do a time trial. 

Run one mile at the fastest pace you can and measure your time. That will give you a starting number to get going. Set your ideal time for 30 seconds to one minute and use it for your next goal. 

9 Tips for Running a Mile

1. Wear Quality Running Shoes

Don’t make yourself susceptible to injury and pain when there’s no need. Invest in shoes from the get-go. The best running shoes will fit your foot well, and will compliment your running gait and goals (distance, speed, trails, etc.) Other qualities to look for include:

  • Light soles that won’t weigh you down
  • Extra room in the toes to make room for swelling as you run
  • Additional holes for the laces up at the top to secure your feet and keep it from jostling
  • Traction in the soles to keep you from slipping

If you’re not sure how to buy the right pair of shoes for your foot, visit a running store in person. They will have trained employees who can analyze your foot and running gait to find the perfect shoe.

Remember to replace each pair every 300-500 miles. Using running apps like Strava will help you track that. Strava even alerts you when it’s time to buy a new pair. 

2. Practice Breathing

Nothing eggs on a side ache like uneven breathing patterns. The simplest way to monitor your breathing is to make sure your breath hits equal beats in and out. 

Aim to inhale for 4 seconds and exhale for 4 seconds. As you get more winded, that won’t be possible, but always count the breaths and keep them even and equal through the inhale and the exhale. 

3. Set 3 Levels and 3 Time Goals

First, take your ultimate goal. Then break it up into 3 levels. Set a time goal for each level. The best way to reach a big goal is to divide it into smaller chunks, taking them one at a time. 

Whether your goal involves 3 weeks or 3 months, you’ll be ecstatic each time you complete one of those levels. 

4. Don’t Compare Yourself to Others

You’re probably following other runners on social media or through running apps. It’s important to stay inspired and to keep picturing your future self. 

But we all know social media can make us set unreasonable expectations for ourselves. So keep your scrolling healthy by focusing on yourself first…and avoiding comparisons. 

How Long Should It Take To Run a Mile

5. Open Your Stride

Your running stride plays a big part in getting faster. Opening up your steps increases your momentum and propels your body forward. 

Just remember: Opening your stride is not the same thing as lengthening your stride. 

Lengthening your step can slow you down if you overstep. Opening it means lifting your foot and leg higher to land and push off with more momentum. Your foot should land directly below your extended knee, not past it. 

On your next run, try out both positions and get a feel for which one makes you faster. I guarantee it will be the open stride vs. the overstepping. 

6. Work on Cadence

Some people mistakenly assume that cadence is a synonym for ‘speed.’ Not so! Cadence involves getting faster through proper form and strategy. Improving your cadence involves:

  • Good posture – keep a straight back and upright shoulders.
  • Arm position – they shouldn’t swing out past your body, but should stay evenly aligned with your torso while you run.
  • Foot strike – don’t land heel-first; instead, hit the ground with your forefoot or midfoot. 

To help your cadence even more, engage your core and posterior chain to be sure you feel the right muscles during your run. 

7. Increase Your Mileage

Even if your main focus is gaining speed, putting in extra miles will make your lungs and muscles stronger. 

Cultivating that endurance will make your next fast run much faster. Doing a weekly long run goes a long way towards improving the shorter, faster runs throughout the week. 

8. Run Intervals

Even if you can run a mile without stopping, you should still do interval runs as a crosstraining method. Taking that small break to walk refreshes your body and renews it for another bout of fast running. 

9. Tackle the Hills

Hills are no one’s favorite running route, but while you run them, your lungs get stronger, your legs get more powerful, and your core tightens. All of these add up to faster running, especially when that fast run takes place on flat ground. 

Bonus Tip: Download a Training Plan

If you’re asking, “How long does it take to run a mile?” then you probably have higher goals on the horizon. Those who conquer running a mile rarely stop at just one mile. You’ll move on to 2 miles, then you’ll run a 5K race.

Ask any seasoned runner. Once you get hooked, you can’t stop. Go ahead and download our free couch to half marathon training plan. It’s fully customizable to fit your unique schedule and running goals. 

Sign up for that half marathon. 

Envision yourself crossing that finish line 6 months from now. 

You’ll be unstoppable. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises

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The HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger. 

If you have a regular running habit but never do high intensity training, you’re missing out.

Some people choose strength training in the gym, others choose speed and strength workouts like agility drills, while others do HIIT running (high intensity interval training workout running). 

In this article, I’m going to walk you through the background and benefits of adopting HIIT, how to get started, and give you 5 HIIT running workouts to get you started!

HIIT Running Workouts Guide

Take Your Running Workout to the Next Level

High-Intensity Interval Training workouts are an efficient way to see results fast. Depending on the workout you choose (hills, speed, or mixing running with other exercises), you will quickly see a difference in two areas: stamina and speed. 

Running or jogging steadily for 30 minutes is good for your heart and will gradually increase your capacity for longer distances – but your progress will be gradual.

HIIT can act as a stick of dynamite, propelling your base speed and overall endurance forward.

But What Is HIIT Exactly?

HIIT stands for High-Intensity Interval Training – as the name suggests, it’s a form of exercise where you do short, hard bursts of activity, with rest intervals in-between.

HIIT exercises exist in many disciplines – CrossFit, spin sessions, bodyweight exercises, and of course, running.

When performing a HIIT running workout, you want to be sprinting at 80 – 90% of your maximum effort during the hard intervals, then dialling it way back to 30-40% of output as you recover.

HIIT is just an awesome tool to include in your running armoury, for a variety of reasons. It benefits both your running game and your overall health.

The body needs variety in training sessions. When it has to adapt to different levels of movement and strength it comes to a position of adaptability, which makes the strength and endurance building process move along faster. 

As you practice HIIT workouts, that amount of intense effort gets longer, while the recovery time shortens. 

During that recovery time, your body gets a chance to rest and renew its strength so that it’s able to begin again at full energy level.

If you only ever run at a steady pace the body never gets the chance to recover, causing you to tire and slow down much more quickly. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises 19

Additional Benefits of HIIT Running Workouts

Let’s touch on some technical aspects of your running that HIIT workouts improve: 

Improved Running Economy

This is the relationship between your oxygen rate and the speed of your running.

You can think of it as the miles per gallon you get from your body as you run.

Do you get extremely winded on long runs? Or even short runs? 

When you finish a run with a bright red face, and a chest about to explode, that means your running economy does not have an equal relationship. 

Improving your running economy means you can run at a fast pace for a longer period and finish the run feeling great. 

Aerobic Fitness

Simply put, aerobic fitness is the rate that your heart pumps blood during exercise.

The best way to monitor your heart rate is with a GPS watch that includes a heart-rate monitor, otherwise you can estimate it yourself:

  • Place your fingers over the artery on your wrist.
  • Set a timer for 15 seconds. 
  • Count the number of beats in your pulse until the timer stops. 
  • Multiply that number by 4 to get your heart rate per minute! 

When you’re working out, the target heart rate should be 50%-85%. 50% applies to moderate exercises like cycling on flat ground or even a light jog. HIIT workout heart rates should be much higher, reaching all the way up to 85% at the most intense points. 

Many runners find that tracking their heart rate helps them keep accountable in their workouts. If you’re not reaching 85% (or close to it) you’re perhaps not getting intense enough during your maxim workout periods. 

Others prefer to get less technical and just go by the feeling – rate of perceived exertion is probably the best metric available to runners, once you’ve got a good grasp of it.

If they’re out of breath and working as hard as they can, they know they’re doing it. 

Those who track their exertion level are more likely to improve more with each workout. And you don’t even need to track your aerobic fitness manually. Most fitness watches – and even treadmills – will keep track of your heart rate for you. 

How to Create Your Own HIIT Running Workout Outside

Even when the winter weather sets in and the daylight time gets shorter, many people still want to run outside. You don’t have to follow a pre-made HIIT workout to see results in your speed and stamina. 

But if you follow a general set of guidelines, you’ll be sure to see more success than randomly running and walking. 

Set a timer before you run

As long as you’re pushing yourself during the intense periods, the timer you set doesn’t matter. Just make sure you stick to it. Choose 30 seconds, 40 seconds, or one minute, whatever you’re able to do. 

Your recovery time should be shorter than your intense time 

If you run for one minute, make your recovery time 40 seconds. Aim to make that rest period smaller as you get stronger. 

Incorporate your surroundings 

If you have hills nearby, use them in your HIIT running workout outside.

If you have a track, use it to set a distance goal. Be creative and use whatever you have available to you. 

HIIT Running Workout Outside

HIIT Running Mistakes to Avoid

If you want to be sure to avoid injuries or slowing down your improvements, don’t make these 3 common runner’s mistakes. 

Mistake #1: Getting Too Intense Too Fast

HIIT running is sometimes like a great first date. You’re tempted to repeat it every day until you get sick of it. 

So give your workout (and yourself) some time to breathe. Don’t run at level 10 during your first sprinting session. Start out with a fast jog. Each time you workout, increase that intensity a notch more. 

By your 3rd interval, you should be aiming for 80 – 90% of maximum effort.

Mistake #2: Not Using Proper Form

It’s easy to get carried away with the high level of exertion in a HIIT running workout. But just like any strength-building exercise, good form is crucial to make sure you’re optimizing your results and minimizing injuries. 

Mistake #3: No Rest for the Runners

If you commit to 2 HIIT sessions per week, don’t do them back to back. Do one at the beginning of the week and one in the middle or towards the end.

Always space out your interval sessions to give your body ample time to recover and build muscle. 

5 HIIT Workouts For Varying Levels of Runners

1. HIIT Running Workout For Beginners

This session is perfect for you if you are just getting started or recovering from an injury. If you’re training for a 5K, this serves as the perfect cross-training session to boost your training plan. 

Warm up with a brisk walk or some stretches. 

Run or power walk for 60 seconds. 

Walk regularly for 60 seconds. 

Repeat 6 times. 

Cool down. 

2. Short Interval

If you’ve been running for a while but are looking to uplevel your workout plan, the Short Interval is for you. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Jog for 60 seconds. 

Repeat 6 times. 

Jog for 5 minutes to cool down. 

HIIT Running Workout Outdoors

3. Sprinting Interval

Once you’ve eased yourself into an effective HIIT workout plan, it’s time to turn the intensity level on high. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Walk for 45 seconds. 

Repeat 8 times. 

4. Hill HIIT Workout

Nobody loves hills from day one, but the more you do them, the more powerful you become. 

Watching yourself build strength is one of the most fulfilling and gratifying experiences in life. 

Plus…building up your core and leg muscles will help your overall cadence in your regular runs. 

Find a hill. 

Jog for 5 minutes. 

Sprint uphill for 20-40 seconds. 

Turn around and gently jog down to your starting point.. 

Repeat 4 times. 

High Intensity Interval Training Running Workout Outdoors

5. HIIT With Burpees

This one is #5 for a reason!

Burpees are hard enough on their own, but mixed with sprinting makes a very high, intense level of exercise. 

If your workout time is limited but you still want to feel those muscles burning, do this HIIT session. 

Jog for 2 minutes. 

Do 5 x burpees. 

Walk for 30 seconds. 

Do 5 x burpees. 

Rest for 1 minute (walking or standing and breathing). 

Do 5 x burpees. 

Walk for 30 seconds. 

Run fast (but not quite sprinting; 60-70% exertion) for 2 minutes. 

Jog for 2 minutes. 

HIIT Workout Variations

The 5 workouts in this article will definitely give your running the jump start it needs. Just remember that none of them are set in stone – feel free to experiment with the times I’ve set.

If it feels too easy, decrease your recovery time, and increase the intensity level of the running period. 

Feel free to experiment with the number of reps as well. If you just can’t run up the hill 4 times, then do it 3 times. Set number 4 as your goal for the next session.

Always maintain an attitude of improvement and pushing during the HIIT running workouts. 

If you want to try other interval variations, consider running with Fartleks for building up speed or try some hill sprinting workout variations. 

Do you already have a training plan in place?

The best way to stick with your weekly HIIT running is to keep a goal in mind. Download our free half marathon boot camp to get a vision for your finish line and additional tips to help you reach it.