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General

When is the Best Time to Run? Morning, Afternoon, or Night?

Published on March 8, 2021 By Mia Kercher

When is the best time to run? If you’re new to running and trying to decide where to fit this new hobby (maybe even passion?) into your daily schedule, you’ll want to get the most out of your run. 

For different people, it’s normal to feel better or worse during different times of the day. If you’re a morning person, you probably find it hard to function once you’ve clocked out for the day. 

Similarly, night owls might feel like a bus just rolled over them in the morning. 

But don’t let your identity of “morning person” or “night person” automatically define your preferred running time. Many people who used to hate getting up early found that running is just the thing to boost their mood and get them up and functioning for the day. 

when is the best time of day to run

Running in the Morning Vs. Night: Factors to Consider

You’re probably wondering if one is better: morning or night? The fact is, people vary so widely in the ways their bodies function and their work and life schedules that there is no one size fits all answer. 

But we can help you narrow down some important factors to decide the best time of day to run. 

[If you’re looking for a quick answer, skip to the bottom of the article for the Best Time of Day to Run cheat sheet. ]

Think about Your Schedule

If you have kids, you’ll know that they tend to demand attention all through the evening. Unless you have a partner that can hold down the fort while you’re running, you might be safer doing an early morning run when they wake up. 

If you work a traditional 9-5, your running schedule will be more flexible – you’ll just have to take into account your additional activities (meeting up with friends or other commitments). 

when is the best time of day to run

Diet Matters

You may already know that a healthy diet – well-balanced between proteins, complex carbohydrates, and plentiful fruits and vegetables – is crucial to getting the best results from your running. 

But even what you eat before and after your run will affect that run directly. 

Nick, aUESCA Ultra Running Coach and founder of Illness to Ultra, emphasizes that typical breakfast foods make for better run fuel than say, a heavy, meaty dinner. 

“The most important factor in timing your run is the food you eat around that time. For that reason, I prefer to run early in the day. That way I can have a light breakfast (a banana and nut butter, or sweet potato), and then head out for my morning run to prepare me for the day.”

when is the best time of day to run

If You Are Running to Compete

Your ultimate goals for running will make an impact on your best times to run during the day. 

JJ Santana, pro running coach and 2019 Olympic trials qualifier, recommends planning your run times around your actual race. 

“If you are planning to compete in a race, especially a longer event like a marathon, the best time to run is at the start time of your upcoming event.  Practically speaking, if the race you plan to compete in starts at 6:00 am, the best time of day for you to run will be 6:00 am.  

Make sure your ‘race pace’ specific workouts are done as close to the start time of your event as you can. The goal is to get your body as adapted to race day as possible.  If all of your workouts are consistently done at 6:00 am week after week after week, your body will instinctively know that 6:00 am is go time!”

He also recommends taking the opportunity to time how long you need in the morning to get ready for your run and recover from your run before you actually get on with your day. 

This will help you avoid running late to work, and it will help you on your race day. You’ll able to show up calm and ready to go instead of rushed and stressed out. 

when is the best time of day to run

If You Are Running for Fitness

Running for fitness allows more flexibility in your run times. Since you’re not actually obligated to start or finish your run at a certain time, you get to pick what works best for you. 

Santana also points out, “Because of circadian rhythms, getting up and exercising with the sun is just naturally better for us than getting out late at night in the dark, especially after a full workday has drained much of our energy.”

The key here is to make sure you stay consistent; otherwise, you’ll end up pushing your runs back with the excuse, I’ll do it tomorrow. And then tomorrow never comes! To get lasting fitness results from running, you have to incorporate it consistently into your weekly routine. 

If You Are Running for Pleasure

When you run simply because you enjoy it, your worries about a schedule or timeline are much more relaxed. Just keep in mind that to get the most enjoyment out of running, there should be a sense of achievement at continually reaching new goals. 

So even if you’re running just for fun, be sure to set goals and be consistent about meeting them. I promise – you’ll have more fun that way. 

when is the best time of day to run

Pros of Running in the Morning, Afternoon, or Night

Each one has its benefits and drawbacks. Here, we’ll focus on the benefits and let you choose for yourself. 

Morning Pros

  • Starting the day with exercise gives you a morning boost and improves your mood and concentration throughout the day.
  • Less excuses: the only thing that could keep you from running in the morning is your desire for more sleep. 
  • You can beat the heat: in summer weather, this can be a game-changer for your hot weather run. 
  • The streets are quieter: Enjoy fewer gas fumes from cars and less people to trip over on the running trail. 
when is the best time of day to run

Afternoon Pros

  • Undo accumulated postural and tissue stresses: If you’re sitting at a desk all day, this will make a big difference in the remainder of your day as you finish up work.
  • Improves focus for the second half of the day: Some people start with a morning jolt and then lag after lunch. Running during your lunch break is a great way to combat this. 
  • You won’t get caught in the dark: Getting caught in the dark without proper lights or reflective gear is nothing to joke about – if you’re cutting it close, it’s better to start earlier. 

Night Pros

  • Perfect chance to unwind: Running at night helps to ease accumulated stress throughout the day.
  • You can hydrate throughout the day: Especially in hot weather, starting your run with plenty of hydration is essential. We always recommend taking water breaks throughout the run, but starting out that way makes a difference. 
  • You don’t have to rush: Typically at night, you don’t have to worry about getting to work on time or dropping kids off at school. You get to run longer. 
when is the best time of day to run

Additional Night Pro: Your Body Temperature is Lower

Your body temperature peaks in the afternoon, then lowers in the evening. This is when your body is most receptive to exercise. 

Joshua Lafond, NASM personal trainer and founder at Healthy Gym Habits, explains this further. 

“Studies have found that as you wake up, your body goes into ‘heat gain’ mode. This basically means that the body is beginning to raise its core heat by pulling blood from its extremities. 

In contrast, during the evenings the body is in ‘heat loss’ mode, pushing blood into its extremities to lose heat. This all may seem quite complicated; however, I always tell my clients this because it’s key to better understanding how different times of day can affect their running. 

In the evening during heat loss mode, the muscles are already primed, ready to perform, and able to expel heat more effectively. This is important since the brain has been shown to limit the body’s performance in hotter temperatures or when it cannot expel heat fast enough. 

Just by working out in the evening, a person may be able to improve their running performance. Now for most of my clients, the minimal positive effects this has might not be important enough for them to change their running schedule. Nevertheless, I think they should know all the benefits before making the decision for themselves!”

when is the best time of day to run

When is the Best Time to Run: Cheat Sheet

Use this cheat sheet to answer the question, “When is the best time to run?”

Do you typically have obligations in the evenings?

If yes, run in the morning. 

Do you have trouble staying productive at work in the afternoons?

If yes, run in the afternoon. 

Are you usually exhausted and ready to collapse after work?

If yes, run in the morning. 

Do you have stressful obligations in the mornings (e.g. school runs or early work times)?

If yes, run at night. 

Are you training heavily for a marathon? 

If yes, it’s best to run in the morning but the most important thing is to find a plan you can stick to. 

If you don’t have one yet, download our free marathon training plan and use the customizable feature to choose the best time of day to run. 

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Mia Kercher · Categorized: General · Tagged: when is the best time to run

Running Before Bed: Benefits and Tips For Night Time Running (+ How It Affects Your Sleep!)

Published on March 4, 2021 By Mia Kercher

Running before bed can be a great way for busy runners to keep up with their training plans.

Many new runners struggle to maintain consistency and stay on the training plan, facing obstacles that generally stem from the biggest issue: time. 

Finding the time to stay on track can be crucial in training, especially if you’ve got a specific goal in mind.

Missing a few workouts may not seem like a big deal in the moment, but skipping ahead in a plan and taking on too many miles too quickly (before your body is ready) can result in injury – so sometimes fitting in an evening run can help keep you on track.

In this article, we’re going to look at:

  • The Benefits of Night Time Running
  • How Running Before Bed Affects Your Sleep (According To A Sleep Expert)
  • Is It Safe To Run At Night? (Safety Tips To Follow)
  • 4 Extra Tips To Optimize Your Evening Run

Ready?

Let’s jump in!

running before bed night time running

Benefits of Night Time Running

Whether you’re a natural night owl or crunched for time, running at night is a great way to balance training with work, family, and everyday life. 

While I generally recommend runners try to fit in morning runs when possible, there are benefits to running in the evening – here they are!

Related: When Is The Best Time To Run?

Better Nutrition and Digestion

One of the perks of an evening run is that you’ll have ample time to eat and properly digest during the day. Generally speaking, it’s beneficial to have at least two hours between your last meal and the beginning of your workout to reap the benefits of the fuel and avoid any gastrointestinal issues. 

If you’re running before bed and after dinner, still make a point to have a snack when you get back. Protein and complex carbohydrates after an evening run will help your body replenish and grow stronger.

Related article: Here’s What To Eat Before Running (And What Not To Eat)

Running Before Bed: Benefits and Tips For Night Time Running (+ How It Affects Your Sleep!) 1

Enhanced Motivation

Many runners feel more motivated to run in the evening. They look forward to a chance to decompress from the day, without the temptation of sleeping in. 

Consistency in Your Training

If you’re not a natural early bird, getting up early to run may be more of a dream than a reality. Whether cutting miles or the run altogether, early morning workouts can be risky for the less regimented among us. 

Running is all about what’s best for you: what makes you healthier, happier, and finish your training plan! So find a groove that works for you and stick with it.  

Form a Running Community

Neighborhood groups and running clubs offer planned workouts followed by a reward of dinner or beer. You can find these groups by joining Meetup or local Facebook groups. Having the companionship (and sometimes competition) of a running group can help you stay motivated and on track.

Let’s take a moment to consider the health benefits or repercussions of running before bed. 

running before bed night time running

Running Before Bed: Healthy or Unhealthy?

To answer the question properly, I’ve contacted a certified sleep science coach and a performance health coach and researcher to weigh in on the results of running before bed. 

Alex Savy, Sleep Science Coach and founder of Sleeping Ocean, says, “Running before bed (if you don’t do it too close to your bedtime) can offer a couple of benefits. 

The biggest one, in my opinion, is stress relief by the end of the day. We face a lot of distressing situations during the day, which often affects how we feel and prevents us from falling asleep normally at night. Additionally, stress can negatively affect one’s sleep, even causing a reduction in sleep hours and decreased sleep quality.

Running at night can help you blow off some steam by the end of the day. As a result, you return home relaxed. Naturally, it’s much easier to fall asleep in such a calm state rather than when being wound-up because of the stuff that has happened during the day.

However, you need to be careful with nighttime running if you want to keep a healthy sleep schedule. Avoid physical activity a couple of hours before bed, as it can make you feel too alert to fall asleep easily.”

running before bed night time running

Nick Urban, Performance Health Coach, CHEK Practitioner, and Researcher at Outliyr, confirms with his opinion:

“Between self-experimentation and my coaching client data, I usually find that running before bed does more harm than good. Running, and extended workouts in general, elevate core body temperature. In order to begin the recovery process that takes place during deep sleep, body temperature must drop.

I quantify my sleep and recovery through use of a minimalist wearable called the Oura Ring. I reliably spot a pattern where exercising before bed interferes with my body’s key recovery vitals like resting heart rate (RHR), respiratory rate, and heart rate variability (HRV). Others report similar effects from long sessions within an hour of bed. I recommend finishing runs 2-3 hours before bed to maximize recovery and sleep quality.“

So based on Savy and Urban’s advice, night time running can be beneficial to your overall health, as long as you finish your run 2-3 hours before lying down to sleep. 

night time running before bed

The Late Night Run: Is It Safe to Run at Night?

So you’ve now decided that your evening run is a great idea as long as you give some time to recover and cool down before sleeping. But you still have one important question: Is it safe to run at night? 

There are 2 main concerns with night time running: 

1. It is more difficult for you to see cars and bicycles, and more difficult for them to see you. 

2. The safety of your neighborhood or running spot is always an important factor. 

However, with the right precautions, running at night can be perfectly safe. Consider these ideas to avoid any issues. 

  • Wear your lights: Even in a relatively well-lit neighborhood, you want to be sure you’re visible to everyone on the road or trail. Red or color-changing blinking lights paired with reflective gear will help others, especially in cars or on bikes, see you from further away and avoid accidents. 
  • Light up your path: Head or waist lamps and hand-held flashlights can help light the path in front of you to avoid any unanticipated bumps, holes, and uneven turf – You’ll reduce the chance of sprained ankle, wrist, or busted knee. 
  • Be aware of your surroundings: While many runners love listening to music, podcasts, or audiobooks during training, it’s less advisable during a late-night run. Combined with limited sight from the darkness, inhibited hearing can lead to dangerous accidents. Consider leaving the earbuds on low or at home when running outdoors at night. 
running before bed night time running

4 Tips For Your Evening Run

Here’s how to make the most out of night time running. 

1. Take It Easy

Run easy, and only long if you have to.

Keep the exertion level as low as possible to avoid releasing large doses of endorphins into your bloodstream. Those will keep you awake well into the night. 

2. Stretch It Out

Perform a hearty stretching session before you go to bed. A YIN form of yoga rather than vinyasa is recommended to make sure you don’t do anything too strenuous. YIN involves holding poses for at least 5 minutes without moving; gravity does the work instead of your muscles. 

running before bed night time running

3. Relax

Savy advises, 

“You may want to do something relaxing after your evening exercise, like taking a warm shower, stretching lightly before bed, reading, drinking herbal tea, meditating, etc. Aromatherapy might also help you wind down after running, so consider using such essential oils as lavender, bergamot, ylang-ylang, chamomile, sandalwood, and so on.”

4. Stay Away from TV

Many people like to fall asleep while watching TV or scrolling on their phones, but this can be harmful to your sleep a well. The blue lights on the screens restrain your body’s ability to produce melatonin, the hormone that helps you sleep. 

This increases your alertness at night, making it hard to go to sleep, but it also affects your circadian rhythms. In turn, that makes your alertness in the morning go down as well. 

So try to read a book at night, even it’s just 15 minutes before closing your eyes. 

running before bed night time running

Should I Be Running Before Bed While Training for a Marathon?

The best way to train for a marathon is to stay consistent. If that means a late night run, then that’s a great way to train. 

But if you’re training competitively, for say, the Boston Marathon, or you’re training for an ultramarathon or cross-country running, training in the morning has the best results. 

When you run in the morning, you train your body to get up at the time you’ll be starting your race. You’ll get a rhythm going for preparing your body for the race, and you’ll ultimately perform better. 

To make the most out of your marathon training plan, sign up for our free Marathon Bootcamp for guides, tips, and thorough training to help you get started. 

running before bed night time running

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Mia Kercher · Categorized: General · Tagged: night time running, running before bed

Why You Should Take a Cold Shower Every Day: Cold Shower Benefits, Explained

Published on March 2, 2021 By Thomas Watson

A daily cold shower benefits you in a myriad of ways – whether it’s improving your mood, boosting circulation, or just changing your state.

I’ve been using them for years to wake myself up, release fatigue and tension, and boost my mood.

Today we’re going to look at the effects a cold shower has on your system, the science behind why they happen, and why a cold shower is worth the effort – especially for runners.

By the way, we’re not talking about subjecting yourself to tortuous sub-zero temperatures (like jumping in a frozen lake) – to realize the benefits of a cold shower, you just need to turn the temperature dial to the minimum at the end of a hot shower, stand back, and embrace the change of state.

And if you’re a runner, you’re likely to be particularly good at embracing cold showers! Studies have shown that endurance athletes tend to have a higher pain tolerance (the study involved asking participants to hold their hand in ice cold water for as long as they could tolerate).

Likewise, a regular cold shower practice will develop that discomfort / pain threshold, which can help in your distance running (for example, marathon training).

In this blog, we discuss the benefits of taking that cold shower, how to take that first cold shower, and advice for making it part of your routine.

Ready?

Let’s jump in!

cold shower benefits

The Benefits of Taking A Cold Shower, Explained

Cold Shower Benefits: Quick Disclaimer (Beware of quackery)

First off, I’ll say that cold showers are awesome.

A huge number practitioners swear by them. I use them practically every day (along with cold water immersion) to boost my state.

Yet, finding studies that confirm all of the reported benefits can be hard to come by.

And for every study showing that cold showers reduce the number of sick days someone takes by 29%, there are people questioning the claims that cold showers can help anything from fertility to cancer.

While there’s increasing evidence and studies to back up some of the claims of cold showers, there are many out there who claim that daily cold showers is a panacea to all the ills in your life.

Like anything when it comes to health and wellness, I like to tread carefully – I only quote studies I’ve checked myself and believe in, and share my own experiences.

The reason I’m so bullish on cold showers is because they help me immeasurably!

In other words, a daily cold shower is almost certainly going to make you feel better – but might not be the silver bullet for whatever ails you.

The following benefits of cold showers are widely studied and accepted (the last one is my favorite, and reason for doing cold showers)!

1. Cold Showers Wake Your Body Up

benefits of cold showers

We have all woken up early for a workout and thought to ourselves, “It is way too early for this”.

Well, getting up, and getting yourself into a cold shower can get your mind ready for a workout, no matter how intense.

The cold shower has been shown to: 

  • Increase blood flow
  • Increase oxygen intake
  • Increase your heart rate
  • Increase alertness 
  • Increase your endorphins.

The shock of the cold water wakes your body up and gets you out of the foggy feeling people experience in the morning.  This increase in heart rate, blood flow and endorphins take your body out of that tired state and gets you ready to start your day. Doing this before a tough workout can help you start off strong and finish strong. 

Taking a cold shower before a morning workout can put you in a headspace to perform to the best of your ability! 

2. Cold Showers Help Reduce Muscle Soreness

benefits of cold showers

A cold shower, especially post-exercise, can help with your recovery and reduce muscle soreness.

How?

The cold temperature causes the veins in your muscles to contract, helping flush out lactic acid that has built up during exercise and can cause soreness and stiffness.

The North American Journal of Medical Sciences who stated “the faster you get your body temperature down after activity, the better you’re going to recover” For runners of any distance, recovery is a key component of training. A cold shower is great for days when you do your most intense training. This can make your workout the next day a bit easier and allow you to see more progress. 

3. Cold Showers Boost Weight Loss (Though Not Much)

benefits of cold showers

Some articles and sources claim that cold showers can boost weight loss by burning fat.

While there is some truth in this, it’s likely that any weight loss directly caused by cold showers is going to be minimal.

The science explanation: When some cells are exposed to cold temperatures, they begin to burn fat by generating heat. These cells are mostly found in the upper body area, where the water hits you a majority of the time.  However, the amount of fat you’re actually going to burn in this process will be minimal compared with, say, the fat you’d burn going for a run.

For that reason, you’re more likely to lose weight as part of a healthier lifestyle, which cold showers can be a part of.

Related: Running for Weight Loss: Free 21-Day Challenge

4. Cold Showers Can Increase Circulation 

Why You Should Take a Cold Shower Every Day: Cold Shower Benefits, Explained 2

Experts recommend taking a cold shower because it can increase your circulation. After a long workout, especially on a hot day, your body temperature can reach higher than normal ranges, which makes it work harder. 

When that ice cold water starts to hit your skin, it makes the blood circulate faster, allowing you to get back to a normal internal temperature. This extra blood flow to certain areas of your body also decreases your recovery time. Taking a cold shower before you run can lower your body temperature and help keep your temperature down during your run. 

Even if you have not worked out, increasing your circulation is good to avoid hypertension or cardiovascular disease. 

5. Cold Showers Can Boost Your Immune System

benefits of cold showers

Cold showers trigger the body’s white blood cells, prompting them into action to attack any unwanted substance floating around.

A study in 2009 showed that people that started a daily cold shower practice took 29% less sick days – whether this is directly down to improved immune response, or perhaps other secondary factors, is unclear.

But regardless, a cold shower prompts your body into fight-or-flight mode, braced and ready to take on infections.

6. Cold Showers Can Help Keep Your Skin Healthy

benefits of cold showers

All Runners know that after a long workout, your skin may be dry or itchy from sweating. According to Healthline.com taking a cold shower can do wonders for your skin and hair. One key benefit is the cold water can soothe itchy skin, plus taking a hot shower every day can dry out parts of your skin. 

The cold water can be soothing to your skin, and leave it looking healthier! 

Adding this into your routine might not be easy, continue reading to see our advice on making these a little more bearable! 

7. Cold Showers Prompt an Instant State Change

benefits of cold showers

A brisk cold shower is the perfect antidote to a sluggish mind.

We all know what it’s like to have long days at work, ongoing stress from various quarters, and begin to feel unmotivated.

Cold showers can cure all this.

Often by the end of a work day, I find myself restless, tired, and unsatisfied by any tasks I didn’t get the chance to finish.

On these days, I use a cold shower to draw a line in the sand – it provokes an instant change in my state which helps reset my mindset and get me into a more relaxed state.

While I also enjoy unwinding by going for walks, runs, or spending time with family, when I want an instant switch to turn off all the day’s headaches, I go for a cold shower.

How To Start A Cold Shower Habit: Taking Your First Cold Shower

Why You Should Take a Cold Shower Every Day: Cold Shower Benefits, Explained 3

The best thing about cold showers is that they are equally effective when taken after a hot shower.

Here’s my step-by-step guide for how to take your first cold shower:

  • Get in the shower, set it to a hot, soothing temperature with high flowrate (think as if you’re taking a shower to unwind and massage your back).
  • Stick with the hot water until you’re completely heated up, the shower is full of steam, and you feel that warm shower glow. Take as long as you want with this step, it’s part of getting into the cold shower mode.
  • Once you’re getting tired of the hot shower, turn the temperature dial all the way to the coldest setting. Do not adjust the flowrate – keep it at maximum.
  • Stand facing the showerhead, so it strikes your crown, forehead, face, and chest (i.e. don’t stand with it at your back).
  • As the water begins to turn cold, don’t shy away from it. Think to yourself how you’re embracing the power of the cold water. You should immediately notice a state change – your breathing will deepen, you’ll feel blood flow and a surge of adrenaline.
  • Embrace the cold for as long as you comfortably can. Begin to move around to expose different parts of your body to the cold, focussing on the core. Raise your arms to get cold water under your armpits – that’s an area that often retains heat.
  • Try to stay in the cold water until you’ve quelled all the steamy, warm sensation caused by the hot water – in other words, as long as you comfortably can.
  • Don’t over-do it on your first day. You’ll naturally build up more tolerance to the cold water, and be able to extend the interval as you go.
benefits of cold showers

The best way to develop a cold shower routine is to do it every day.

Cold showers should be a part of your routine, and compliment what you are already doing. These benefits of waking your body up quicker, reducing muscle soreness, increasing your circulation and helping your skin are things that all runners and athletes alike can benefit from. 

If you are a runner or an athlete of any kind, adding a cold shower to your routine can help you elevate your workout and your recovery to the next level. 

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: General, Guides · Tagged: cold shower

Running 10 Miles a Day: Pros, Cons, and How to Make it Happen

Published on February 26, 2021 By Mia Kercher

If you’re planning on running 10 miles a day, you’ve hit an exciting point in your running journey. By this point, you’ve hit several milestones: you’ve probably run a 5K, 10K, and maybe a half marathon or marathon. 

Now you’re ready to try something new and experiment with a unique challenge. Many runners who set the 10 miles a day goal for themselves are embarking on a quest or personal journey.

Some people run 10 miles a day for 10 days, some for a month, and some for even longer. 

Running 10 miles every single day is gonna make you a pretty bad-ass runner; as long as you can avoid injuries, fatigue, and burnout (more on that later) those daily 10 miles (or 16.1 kilometers) are gonna hone your running ability so you’ll be able to take on all kinds of running challenges – like ultramarathons.

In this post, we’re going to look at:

  • The prerequisites to adopting a 10 miles a day habit
  • The benefits of running 10 miles every day
  • The drawwbacks of 10 miles daily (is running 10 miles a day bad for you?)
  • How long it typically takes to run 10 miles
  • How to cultivate the daily habit
  • How to plan and prepare for your 10 mile runs
  • Tips to follow during your runs.

Ready?

Let’s jump in!

Running 10 Miles a Day: Pros, Cons, and How to Make it Happen 4

Who Should Run 10 Miles a Day?

If you haven’t hit any of the early milestone markers (like a 5K or 10K), you may not be ready for this attempt. 

Check out the other resources we offer for running slightly shorter distances, while still doing it every day. 

Running a Mile a Day

Running 2 Miles a Day

Running 5 Miles a Day

Running 6 Miles a Day

If you’re regularly running at least 3 days a week and tackle an average of 5 miles on each run, you’ll be primed and prepped for a successful 10 miles a day challenge. 

Benefits of running 10 Miles a Day

running 10 miles a day

Since you’ve already been running for a while, you already know and experience many of the benefits of running. 

You’ve probably already enjoyed the runner’s high, you’ve experienced higher levels of positive moods, you feel and appreciate the power of getting stronger, and maybe you’ve lost weight (if that was your goal). 

But running 10 miles a day has some additional benefits, on top of the ones you’re already enjoying. 

You Build up a Base for Marathons and Ultra Running

running 10 miles a day

Andrew Raab, owner of fitness and health website Hate Running Less, points out one very valuable advantage of this unique training plan.  

“One major benefit of running 10 miles a day is that runners are consistently keeping their cardiovascular system in shape for fairly long runs. In turn, these runners are able to prepare for long-distance races such as half marathons, and marathons much easier.” 

For many people, the go-to training plan for running ultras is running marathon after marathon. But the weekly schedule in training for a marathon is much different than running 10 miles a day. 

On average, a runner training for a marathon will build up to about 50 miles per week. When running 10 miles a day, you can conquer 100 miles in just 10 days. 

So the level of endurance training that goes into this amount is uniquely helpful for long-distance runs. 

running 10 miles a day

You Get Additional Benefits to Your Mental Health

It’s widely known that exercising every day will boost your mental health. But running 10 miles a day has an extreme influence on your willpower, stamina, and even confidence. 

I’ll tell you right now: there will be days when you feel like you can’t get out and run. You’ll feel tired (even exhausted), your muscles will be sore (make sure you stretch every day), and you’ll long for a break. 

When you push through that, you break into new levels of self-discipline.

You’ll be amazed at how strong you are…so much stronger than you originally thought. 

You’ll Work Hard…but Not Too Hard

Running 10 miles is not like running a marathon. Doing it daily is a challenge – there’s no doubt about that – but it will not physically wipe you out the way a marathon does.

As long as you pay special attention to not over-exerting yourself each workout, you won’t need that 3-7 day recovery time the way you would for a marathon. 

Stick to a relatively low rate of perceived exertion (run at 3 or 4 out of 10 for effort) so you don’t overextend yourself.

If you feel you’ve gone too hard one day, then go easy the following day – treat it like a recovery run.

running 10 miles a day

Your Worries Will Seem Smaller

This running quest you’re entering into will take a huge chunk of time, planning, and emotional effort. You’ll also have plenty of time during your runs to think and let your worries cycle through your mind. 

Doing this every day for a specified amount of time can put the things that stress or worry you into a different perspective. 

Maybe that conflict at work doesn’t seem so unsolvable after all. 

Maybe that argument you had with your partner can be mended. 

Maybe that big decision you’re making for the future seems a lot simpler than before. 

You’ll Gain Comeraderie

This kind of running plan can be a lot of fun to do with others. Consider finding a running group who is tackling the same goal and join in. 

running 10 miles a day

Drawbacks of Running 10 Miles a Day

Is 10 miles a day bad for you, or too much?

While 10 miles a day is a huge accomplishment there are some pitfalls of choosing it over a more balanced running schedule. 

There are No Recovery Days

While Raab points out that this schedule is good for long distance running, he also warns of the dangers of overtraining. 

“Constantly running 10 miles each day doesn’t allow your body time to rest ( I know resting can be difficult for avid runners). Furthermore, running 10 miles that there is a lot of impact on the lower body, and unless you have conditioned your body properly (mainly your bones), you increase the chance of injury. 

The biggest way I have seen it affect my old teammates in the past is that when they focus so much energy on building their cardiovascular base, they sometimes aren’t as fast or lose quickness/speed.

You should switch it up by having some shorter runs that are at a faster pace. For instance, on Tuesday and Thursday, you run 5 miles at a 7-minute mile pace, and the rest of the week you run 8 minute mile pace for 10 miles. (Maybe a short and slower run to allow for recovery).”

running 10 miles a day

You (Probably) Won’t Lose Weight

If your end goal is weight loss, running 10 miles a day is definitely not the best way to get there. Anytime you run long distances consistently, you have to increase your calorie count. 

Running that amount requires lots of carbohydrates and proteins to fuel up. Besides that, you’ll just be plain hungry. Running long distance every will mean eating to make up for what you lose while running. 

How Long Does it Take to Run 10 Miles?

There are two factors to take into account when calculating how long it will take you to run 10 miles. 

1. Every runner has a different pace. This depends on your fitness level, your running form, and even your physical size. 

2. This time will change for you as you go. Your cadence will get faster the further along you get in your running challenge. 

As far as factor #1 goes, let’s look at the paces of the fastest 10-mile speed and the average 10-mile speed . . .

running 10 miles a day

The Fastest 10 Mile speed: This record belongs to Haile Gebrselassie, who ran the fastest ever ten miles during the Tilburg Ten Mile race. He finished at 44:24.

Keep in mind this is the fastest 10 miles speed. Let’s take a look at the average runner’s pace for running just one mile. 

Average 10 Miles speed: Based on the average runner’s mile speed, we can calculate that the average 10 miles speed is 1 hour and 45 minutes. Most people cannot maintain their one-mile pace when running 10 miles, so we cushion the average speed with 10:29 per mile. 

So the average runner will run 10 miles in 1 hour 30 minutes to 1 hour and 50 minutes. 

Not only will you need to set aside time for running, but you’ll need to factor in warm-ups and cool-downs, as well as route planning and prep. You’ll most likely need an additional 2 hours per day for the extras. 

How to Have Your Best 10 Mile Run Ever

running 10 miles a day

The workout is only half of the full process. The other half involves preparation and planning. So we’ll cover each of these aspects to make sure you get the most out of your 10 miles a day challenge. 

Preparation and Planning

  • Consider raising money for charity: This is a unique endeavor and an admirable challenge. Some people like to involve social media and friends and family to raise money for a charitable cause while they run. 
  • Plan your route ahead of time: Don’t just run all over the place. At least map out a halfway point and a route back. Choosing a trail or course ahead of time can make the run so much more fun. 
  • Make sure you have the right gear: For runs like these, you need to be sure you have moisture-wicking clothes, spandex to prevent chafing, a hands-free way to carry your phone, and good quality running shoes. 
  • Prepare your post-run meal beforehand: You’ll be ready to scarf down that meal when you finish, so you will not want to spend an hour cooking after the run.  See What To Eat After Your Run.
  • Get your music/entertainment sorted before you leave: There is nothing worse than getting stuck adjusting your playlist mid-run. 
running 10 miles a day

During the Run

  • Start slow: Don’t run too fast in the beginning or you’ll run out of steam before the end. 
  • Maintain a consistent pace: This will help your overall speed and endurance in the long run, 
  • Set milestones throughout the run: Rather than thinking, “9 miles left to go…7 miles left to go,” set exciting checkpoints for yourself along the way. It will boost your morale. 
  • Fuel up: This doesn’t need to be anything extensive, but you should always have water and some light snacks for a boost of energy and hydration along the way. 
  • Fine-tune your form: This is an excellent opportunity to experiment and practice perfecting it.  
  • Concentrate on enjoying the run: Form is important, but don’t forget to take time to enjoy the scenery along the way! 

Once you’ve finished your 10 miles a day challenge, consider your next goal! If an ultramarathon is calling your name, download one of our free training plans, pick the destination, and enjoy the ride!

running 10 miles a day

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Mia Kercher · Categorized: General, Guides · Tagged: running 10 miles a day

When Was Running Invented?: An In-Depth Look at The History of Running

Published on February 25, 2021 By Mia Kercher

“When was running invented?”

Well, that largely depends on who you ask – and your definition of invented.

Ask the internet ‘when was running invented’ or ‘who invented running’, and it’ll probably tell you Thomas Running invented running in 1748 when he tried to walk twice at the same time. While amusing, I’d recommend not putting that in any college essays. 

Ask my uncle Gary, and he’ll say it was invented the first time a human being put one foot in front of the other, but faster. 

Chances are, you’re probably looking for a bit more serious of an answer, though.

First off, we should clarify – running was never invented, as in, it wasn’t started or created by a person. It’s a natural ability that humans and animals have!

Who invented running?

It’s something inherent within our abilities as human beings, like walking or jumping – so no-one invented running!

In that case, let’s break down how running became a part of our modern culture, piece by piece. 

When you think of running today, fitness measurements or sports might come to mind. But in different cultures and in different times, running took on many other roles. Let’s start at the beginning and work our way forward. 

when was running invented main pin

Running for Humans: A History

Humans evolved from simpler forms before becoming the homo sapiens we are today. Like so many other species, these ancestors had predators, making the ability to escape essential to survival. Evolving the ability to run gave our scale-less, hide-less bodies a much-needed advantage. Natural selection at work!

when was running invented
Zulus running with Africani dogs, looking much the same as running would have appeared centuries ago

Running also enabled the hunted to become the hunters. Groups would send out the most physically fit or skilled people to do the hunting. So running may have turned into a competition naturally, to determine the best survivors of the group. 

It’s thought that persistence hunting is one of the tactics that modern hominids used to successfully survive and thrive, leading to our species as we know it today. To persistence hunt, a group of hunters would chase after their prey for several hours, strategically taking it in turns to be the head runner and tiring out the animcal. In this way, running may be considered a formal part of our DNA.

persistence hunting when was running invented

Running as a Symbol

3100 B.C. 

The ancient Egyptians used running as a symbol as early as 3100 B.C. in an unusual festival called the Sed festival.

The Sed festival, also known as Heb Sed, was a massive occasion to celebrate the pharaoh’s continued rule. They usually started after 30 years of a pharaoh’s reign, and continued every 3 years until his death. 

This gigantic festival involved several stages. The pharaoh would make various offerings to the gods. He would then hold a glamorous “re-crowning” ceremony that symbolized the renewal of his rule. 

The running aspect, though, was the course designed for the pharaoh to run himself. A course was constructed to represent the lands of Egypt. The pharaoh would run four laps. For the first two laps he would be dressed in the royal regalia of Upper Egypt. For the last two, he would wear the clothing for Lower Egypt. 

when was running invented
Egyptian hieroglyph showing the Pharaoh seated on the crown (left) and running in the Heb festival (right)

The consequences for not finishing the race are no longer known, though many historians have guesses. Some think the race was purely ceremonial, indicating the “outrunning of old age.” 

Others believe it was more practical. Pharaohs that could not finish the race may have been found unfit to rule. In that case, they may have been immediately sacrificed to make room for a younger, more able-bodied successor. 

Running as a Competition

Maybe your question was more along the lines of, “When was running invented as a sport?”

The Tailteann Games

While it’s impossible to pinpoint any one location as the true start, the earliest event on record took place in Ireland in 1829 B.C. The Irish people held a festival to commemorate the death of the Irish goddess and queen Tailtiu. It was there they held several competitions, including races. 

This festival was the birthplace of the Tailteann Games, funeral games to honor the dead. There was a wide spread of events featuring running, including:

  • High jump
  • Long jump
  • Spear throwing

Other events included:

  • Sword Fighting
  • Boxing
  • Archery
  • Chariot racing

In between these events, the Tailteann Games held mass marriages and announced the signing of new laws. 

The Olympics

ancient greek olympics when was running invented

The Tailteann Games were thought to have directly influenced the Olympic Games. 

The first Olympic Games were held in 776 B.C. in Greece. Named after the town where they were held, Olympia, the first Olympic Games were only running. No other competitions were added until 724 B.C. 

At this point, the race was a distance of 200 yards called a stadion race. The stadion was a building similar to the stadiums we have today, and is where the word as we know it actually came from.

The marathon as we know it was inspired by a legend from 490 B.C. (as we’ll get to) but wasn’t introduced as a sport until much later, when the Olympic games were re-introduced in 1896.

Related article – The History of the Marathon: Why Is a Marathon 26.2 Miles Long?

Running as a Profession

When Was Running Invented As a Job?

Fast forward to 490 B.C., and we catch up with a Greek messenger named Pheidippides. 

For first-time voyagers into Greek history, Pheidippides was an Athenian “day runner” for the Greek military. The official term for these day runners is hemerodrome, also translated as “courier.” Day runners carried messages or proclamations from land to land, often taking all day to do so.

Pheidippides was tasked with an important part of history when the Persians invaded. The Persians had taken the coastal plains of Marathon, and the Greeks were badly outnumbered. Miraculously, the Greeks managed to drive them back.

He was sent from the battlefield back to Athens to announce their victory.

Pheidippides ran over 25 miles to deliver this news. Some historians claim it was much longer, as it’s likely he went to Sparta first to gather reinforcements. Some even estimate it was closer to 150 miles in total with the Spartan stop included.

(Sparta said “no” to providing reinforcements, by the way.)

The story goes that he arrived in Athens about two days later. Upon arrival, he dropped his clothes to shed the extra weight, proclaimed, “We have won!” and then dropped dead on the spot from exhaustion. 

how long is a marathon pheidippides
A depiction of Phidippides, Luc-Olivier Merson, 1869

To honor Pheidippides and his journey from Marathon, the races as we know them now came to be known as marathons. These wouldn’t make it into the Olympic Games until they were revived in modern times. 

A lesser-known race – held in Greece since 1983 – is the Spartathlon. This one also follows the story of Pheidippides but includes the Spartan detour for a whopping 153 miles or 246 kilometers. The very first winner of the Spartathlon, Yiannis Kouros, still holds the record for the fastest time at just 20 hours and 25 minutes.

Modern Marathons

Today, marathons are held everywhere, from the Great Wall of China to the North Pole. Just in America, there are over 1,100 marathons each year. 

Why is a marathon 26.2 miles long?

Well, it wasn’t always that way. In 1896, the first modern Olympics were held. The original footraces were the marathons inspired by Pheidippides, spanning the 25 miles of his journey. It ran from the original site in Marathon to the Olympic Stadium in Athens. The Boston Marathon followed soon after in 1897.

For the next few years, the length of the marathon stayed at 40 kilometers, or just under 25 miles. 

But in 1908, the Olympics changed venue to London, where the course changed. This time, runners would start from Windsor Castle and end at the Royal Box at White City Stadium. This meant that the marathon’s length had to be adjusted to 26.2 miles, and remains there to this day. 

So, if you’re mid-training and cursing the distance you have left, you have Queen Alexandra to thank for that. 

Running for Exercise

when was running invented

When was running invented as a type of exercise?

It may seem odd to us, as runners are now everywhere, but running as a hobby wasn’t always common. 

Running for the everyday person didn’t gain popularity until the 1960s. Before then, it was mostly for athletes and boxers to build their strength and endurance. 

Newspapers in the late 60s started writing articles about this new, strange activity. In these pieces, runners noted that they preferred to run in the morning. They said that afternoons or evenings tended to look suspicious to police.

In fact, police stopped Senator Strom Thurmond in 1968 in Greenville, South Carolina. The reason? He was jogging. 

So how did it become popular?

A legendary running coach for the University of Oregon named Bill Bowerman is said to get a lot of credit for this. He published a best-selling book called Jogging after a life-changing trip to New Zealand. There, he observed their cross-country running programs. The runners’ skills impressed him, and so a spark ignited.

BIll Bowerman when was running invented

From there, running began building momentum in the 70s with the rise of celebrity runners such as Steve Prefontaine. These celebrities helped boost it into mainstream appeal.

Doctors began seeking studies on the health benefits of taking up running. For example, a study of over 55,000 adults found that even 5-10 minutes of daily running at speeds under 6 mph made a difference. 

These small amounts resulted in significantly lower risks of death from all causes. The risk of cardiovascular disease plummeted by 45%. 

Running Today

when was running invented!

We hope we’ve answered the question “When Was Running Invented?“!

As you can see, running was never really invented – it’s actually been an integral part of our lives for the entire history of our species, and at different times has been a sport, a job, and now – most popularly – a form of recreation.

For the less distance-inclined, running is still one of the most popular forms of exercise. There’s even a day for it: Global Running Day, meant to celebrate the sport of running, held every June. 

An epic journey doesn’t have to result in dropping to your death at your destination. If you’re planning on taking up running yourself, thankfully you don’t have to make do with the basic equipment of ancient Greece. Gear up with equipment that gives you protection and cushion as you build your own strength.

If you find yourself ready to imitate Pheidippides and complete a marathon yourself, make sure you have the right training plan to guide you. Good luck!

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Mia Kercher · Categorized: General

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