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

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

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

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

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

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

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

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

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

How To Run Faster Exercises

What It Takes to Run Faster

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

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

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

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

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

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

The number one key to running faster is consistent training. 

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

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

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

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

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

Set a specific time you want to reach. 

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

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

It will make a world of difference in your training. 

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

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

7 Ways to Increase Speed in Your Runs

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 1

1. Work on Your Running Form

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

  • Keep your eyes fixed forward, your chin parallel to the ground, and your torso upright.
  • Ensure you’re never tense as you run, especially in your shoulders and arms.
  • Pelvic tilt – try not to run with your ass tilted backwards like Donald Duck! Imagine your pelvic area is like a fishbowl that you want to keep level with the floor and not spill any water- tuck it slightly to keep it neutral
  • Cadence: Cadence is the number of times your feet hit the ground per minute. Although there’s no one-size-fits-all number, a good target is to aim for a cadence of 180. Read our in-depth guide to running cadence
  • Stride: tied closely to cadence, it’s very common for runners to over-stride – especially when trying to run faster. Consciously try to take smaller, more frequent steps – you’ll find you use less energy and can keep going for longer!

Read our in-depth guide to proper running form

2. Sprints

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

Sprints are the best way to do that.

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

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

  • During a 45 minute run, take your pace as you normally would – jogging comfortably at a medium pace. In the last 6 minutes of the run, do your sprints. Sprint for 20 seconds out of the minute, then walk the remaining 40. Repeat 4-6 times, then cool down. 
  • Measure this workout by distance, rather than time. Start out with an easy 2-mile run. Then run ¼ of a mile at a sprint. Rest for 2 minutes. Repeat the sprint 8 times, then cool down for 2-5 minutes. 

More on Interval Training for Marathon Runners

3. Hills

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

A simple uphill run will always do the trick.

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

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

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

4. Tempo Runs

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

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

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

5. Fartleks

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

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

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

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

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

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

6. Agility Ladder Drills

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

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

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

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

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

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

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

7. Strength Training

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

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

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

Then add some weight. 

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

Deadlifts work your glutes, hamstrings, and lower back. 

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

How to Run Faster By Putting It All Together

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

So find a rhythm that works for you.

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

Here are some systems that work for different runners:

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

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

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

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

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

Sign up for the free bootcamp to start seeing rapid progress in your goals for how to run faster. 

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

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

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

Having the right headphones can make or break your run. 

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

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

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

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

Running with Airpods

Why People are Raving About Airpods

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

They Have Two Sound Settings

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

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

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

The Sound Quality is Consistent and Reliable

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

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

The sound competes with the loud noises of outdoor running. 

Airpods Need Less Maintenance 

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

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

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

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 5

Do Airpods Fall Out When You Run?

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

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

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

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

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

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

SaleBestseller No. 1
Apple AirPods with Charging Case (wired)
Apple AirPods with Charging Case (wired)
  • Universal fit that's comfortable all day
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Control your music and calls from your AirPods
  • Seamless switching between devices2
£129.00
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SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customisable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£217.50
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Pros and Cons of Running With Airpods

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

Airpod Pros

Wireless

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

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

Touch Sensitive

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

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

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

Long-Lasting Battery

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

Easy to Store

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

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

Airpod Cons

Siri Doesn’t Work Well

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

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

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

They Sometimes Fall Out

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

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

Do Airpods fall out when you run?

Sometimes it’s inevitable. 

The Force Sensor is Complicated 

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

Running With Airpods: How To Use Airpods Effectively (Without Them Falling Out) 6
SaleBestseller No. 1
Apple AirPods with Charging Case (wired)
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  • Universal fit that's comfortable all day
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Control your music and calls from your AirPods
  • Seamless switching between devices2
£129.00
Buy on Amazon
SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customisable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£217.50
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Tips for Running With Airpods – How To Prevent Airpods From Falling Out

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

Keep Your Ears Dry

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

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

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

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

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

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

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

Adjust the Position

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

  • Tip the base slightly forward: Instead of pushing it straight into your ear, tip it down so it faces your ear lobe. 
  • Twist the tip: Once the bud is in your ear, twist it up a little so it gets rid of any extra wiggle room.  

Buy Hooks or Covers 

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

  • Airpod hooks: These are small hooks you can actually attach to the Airpods to latch onto your ears and keep you from losing your expensive headphones. 
  • Waterproof tape: Attach small patches of waterproof tape to the buds of your Airpods to help them stay in position and keep them from slipping. 

Should I Use Airpods While Training for a Marathon?

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

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

Do I run fast and intense or slow and steady?

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

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

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

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

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

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

Running with Airpods
SaleBestseller No. 1
Apple AirPods with Charging Case (wired)
Apple AirPods with Charging Case (wired)
  • Universal fit that's comfortable all day
  • Automatically on, automatically connected
  • Easy setup for all your Apple devices
  • Control your music and calls from your AirPods
  • Seamless switching between devices2
£129.00
Buy on Amazon
SaleBestseller No. 2
Apple AirPods Pro
Apple AirPods Pro
  • Active Noise cancellation for immersive sound
  • Transparency mode for hearing and connecting with the world around you
  • Three sizes of soft, tapered silicone tips for a customisable fit
  • Sweat and water resistant
  • Adaptive EQ automatically tunes music to the shape of your ear
£217.50
Buy on Amazon

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

Last updated on Sep 20, 2020 By

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

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

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

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

Let’s jump in!

Half Marathon Time Analysis

average half marathon time

Average Half Marathon Times – Overall

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

Just a whisker over that coveted 2 hour mark!

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

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

What Is a Good Half Marathon Time?

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

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

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

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

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

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

Average Half Marathon Pace

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

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

Average Half Marathon Time – By Gender

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

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

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

Average Marathon Times: Broken down by age, gender, and course [UPDATED with Half Marathons] 8

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

average marathon time

Average Marathon Times – Overall

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

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

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

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

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

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

So how long does it take to run a marathon?

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

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

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

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

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

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

Average Marathon Time – By Gender

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

Women’s Average Marathon Time

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

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

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

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

Men’s Average Marathon Time

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

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

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

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

Marathon Finishing Time: Distribution By Gender

average marathon time distribution
Average marathon times, by gender.

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

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

Average Marathon Time By Country

Which Country Has The Fastest Marathon Runners?

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

How do you measure up to your local average?

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

Average Marathon Time By Age

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

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

Average Marathon Times For Popular Races

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

Average Boston Marathon Finishing Time: 3:54

Average Chicago Marathon Finishing Time: 4:34

Average San Francisco Marathon Finishing Time: 4:34

Average New York City Marathon Finishing Time: 4:37

Average Los Angeles Marathon Finishing Time: 5:32

Average Disney World Marathon Finishing Time: 5:48

How To Improve Your Marathon Finishing Time

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

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

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

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

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

average marathon times by age, gender, etc

References:

This article uses data and analysis from the following sources:

RunRepeat: The State of Running

Marastats

Pace Calculator website

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

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

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

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

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

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

running in the heat hot weather running

Is It Safe to go Running in the Heat?

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

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

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

What is their secret? 

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

Running in The Heat: 8 Hacks To Run Better (And Safely) In Hot Weather 9

Dangers of Running in the Heat

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

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

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

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

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

8 Ways to Learn to Love Running in The Heat

1. Do It Every Day

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

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

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

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

2. Carry a Wet Towel

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

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

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

3. Bring Lots of Water

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

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

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

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

Running in The Heat: 8 Hacks To Run Better (And Safely) In Hot Weather 10

4. Slow Down

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

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

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

5. Choose Your Route Carefully

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

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

6. Pick the Right Time of Day

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

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

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

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

7. Wear the Right Clothing

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

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

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

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

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

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

8. Use Sunscreen

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

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

Now You’re Ready for Anything

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

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

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

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Running a mile a day will change your life. 

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

We’re going to look at:

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

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

The Best Reasons for Running a Mile a Day

running a mile a day

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

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

You’re Coming Back from a Long Break

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

But I couldn’t stay away forever.

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

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

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

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

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

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

You’re Ultra Busy

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

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

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

You’re Dealing With Stress or Anxiety

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

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

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

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

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

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

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

You Have Trouble Motivating Yourself to Exercise

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

I don’t have enough time. 

I’m too tired. 

I’ll be sore tomorrow. 

I’ll get bored. 

The weather is bad. 

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

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

You’re Making a Big Decision

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

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

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

8 Things I Learned From Running Every Day for a Week

running a mile a day

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

Here are 8 benefits I took away from the experience. 

1. I formed a habit.

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

2. I basked in the present.

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

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

3. I explored local neighborhoods and parks.

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

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

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

4. I got faster.

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

5. I became more aware of my diet.

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

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

6. I expanded my comfort zone.

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

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

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

7. My work became more productive.

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

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

8. I’m greedy for more.

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

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

Is Running a Mile a Day for Everyone?

Short answer: YES. 

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

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

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

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

I Finished the 7-Day Challenge. What Next? 

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

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

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