Hill Running 101: A beginner’s guide to hill running

Hill Running 101: A beginner’s guide to hill running

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

A few years back I had the goal of the hill running.

Though I was quite comfortable to run on the plains, I never realized that it would be that challenging.

I had to really gear up…

It was challenging, sweaty, thrilling but super fun.

So, if you are still not able to run on the hills, you will be ready with all the information by the end of this article…

Also, I’ve provided a list of my gears…nothing super fancy…in case you wanted to check them out.

hill running

What is hill running? 

Hill running is running on the hills or incline. In a real sense, it means running incline uphill or downhill. However, for those who are not close to mountains, can run incline on a treadmill and still reap almost the same benefits. The basic concept behind hill running is to run uphill fast and then recover by jogging or walking down.

So let’s dig into hill running and learn about the benefits…

Gears I use:

I have a running shoe for the plains and for offroading.

To be honest, the offroading one is less used as I live on a plain land and the nearest hill is at least 45 min drive.

So, these shoes are used less as well. Nonetheless, these are good shoes and fit my feet properly.

Full gear list:

Hill running benefits

What are the benefits of hill running?

Hill running can be strenuous, but it does have a lot of benefits.

Improves strength and endurance

When you move uphill, you are moving against gravity.

In a way, this is resistance training.

Resistance training improves endurance and strengthens the muscles

Since you use calves, quads, hamstrings, and glutes more while running up, it strengthens these muscles.

It also strengthens the hip flexors and Achilles’ tendons.

Even your upper body gets a better workout when you run incline.

Your arms are in action and you tend to engage your core better when you ascend.

Indeed it is a good amount of workout for your major muscles.

Increase speed

When you run on an incline, you use the same muscles which you use for sprinting.

The strengthening of these muscles makes you better on the flat surface and improves your average speed.

A common hill workout is the Hill Repeats.

Here, you run up the hill approx 100-200 mts by maintaining a constant speed.

You descend down jogging or an easy walk.

You may repeat 2-5 uphill run depending on your fitness.

This workout significantly improves your speed.

More calorie burn

Your heart rate also climbs up when you climb up the strains.

Ever experienced?

Exactly the same happens when you are running uphill.

After a while, you would feel the intensity of the run.

So the more is the intensity, the more is the calorie burn.

Breaks workout boredom

This I say because of my own experience

I loved the fresh air, the view, and the best was flowers and butterflies 🙂

I have enjoyed every bit of it.

It was so much different than working out in a gym.

So, it is a great way to break your monotonous routine.

Reduced running injuries

Running uphill, you strengthen your leg muscles.

Better muscle strength results in a lower risk of running-related injuries. 

Is hill running good for you?

I am sure after reading the benefits you must be all set to run uphill.

AWESOME!!

It is an amazing workout.

However, in some cases, if you are having any health problems, it is better to avoid it.

Hill running puts tremendous pressure on the knees and increases your heart-rate.

If you have any knee problems, cardiac issues, blood -pressure, it is better to see a doctor before you go for it. 

How should I train for hills?

Hill running is a real test of strength and stamina.

Before you start hill running, you need to be a seasoned runner.

Now boosting your stamina is not an overnight job.

All the small steps from eating right to practicing consistently counts.

Here are some points what you include:

  • Push yourself to run little longer
  • Include cross-training in your exercise regime
  • Work on your core
  • Practice  deep breathing
  • Interval training
  • Eat-in the right ratio

You have to sweat to build up your strength.

Your hamstring, quadriceps, calves, hip flexors, glutes are the muscles which are used majorly.

Here are some exercises which help to strengthen the muscles. 

  • Lunges
  • Squats
  • Bridge
  • Heel Lift
  • Butt Kicks
  • Hamstring Curl with ball
  • Knee Extension
  • Clamshell

The above exercises are more focused on strengthening your knees which is very important in hill running.

Related

Tips to Improve Your Endurance

Exercises to improve hill running

Hill running requires a substantial amount of training.

You will be using your calves, quads, hamstring, and glutes a lot.

Also, incline running puts a lot of pressure on the knees.

So, you must focus on strengthening exercises for the knee and your lower body muscles.

Here are some of the strengthening exercises.

Squats

Benefits

It works on almost all the muscles – glutes, hamstring, quads, and hip flexors and helps in knee strengthening.

Steps

  1. Stand straight with your feet shoulder-distance apart.
  2. Stretch your hands in front of you parallel to the ground. This is the starting position.
  3. Keep your back straight and bend your knee  90 degrees as if you sit on the chair.
  4. Make sure your thighs are parallel to the ground.
  5. Return to the starting position.
  6. Repeat 10-15 times.
  7.  Try the other variations of squats like wall squat or deep squat

Lunges

Benefits

Works on the back, hamstring, quadriceps, and glutes.

Steps

  1. Stand on the floor with the feet hip-distance apart. This is the starting position
  2. Take a big step forward with your right foot.
  3. Bend your right knee 90 degrees keeping your shin vertical.
  4. Bring your body close to ground keeping your right thigh parallel to the ground.
  5. Make sure your right knee does not go beyond the right toe.
  6. Go back to the starting position.
  7. Repeat with the left leg.
  8. Repeat 10 repetitions with each leg.
  9. To make it intense you can hold weights in your hands.

Bridge

Benefits

Works on the hamstring and glutes.

Steps

  1. Lie on the mat on your back.
  2. Keep your hands by your side.
  3.  Fold your knees pointing upwards. This is the starting position.
  4. Raise your hips such that your body is in a straight line from knee to shoulder.
  5. Keep in this position for 30 sec.
  6. Come back to the starting position
  7. Repeat it 3-5 times.
  8. To make it more intense try single leg bridge by raising one foot to 45 degrees

Butt Kicks

Benefits

Works on the hamstring

Steps

  1. Stand on the floor with your feet apart
  2. Stretch the hands in front of you parallel to the ground. This is the starting position
  3. Fold your right knee and try to touch the right hip with your right heel.
  4. Go back to the starting position.
  5. Repeat it with the left leg.
  6. Repeat 10-15 times with each leg.

Hamstring Curl with ball

Benefits

Works on the hamstring and quadriceps.

Steps

  1. Lie on the mat on your back.
  2. Keep your hands by your sides.
  3. Place your calves to heel on a stability ball.
  4. Lift your hips such that your body is in a straight line from heel to shoulders. This is the starting position.
  5. Bend your knees and lift your hips. Pull the heel towards your body pulling the stability ball, until your sole touches the ball.
  6. Push back the ball and go back to the starting position.
  7. Repeat it 10-15 times.

Clamshell

Benefits

Works on the glutes

Steps

  1. Lie on the mat on your sides.
  2. Keep your knees on top of the other and bent such that your heel, hip, and shoulder are in a straight line. This is the starting position.
  3. Slowly raise your top knee. The ankles should keep touching each other and your hip should not rotate. Engage your core for better results.
  4. Come back to the starting position.
  5. Repeat 10 times on each side.

Knee Extension

Benefits

Works on the quadriceps and knee strengthening

Steps

  1. Sit on a chair.
  2. Raise both legs parallel to the ground, toe pointing up.
  3. Make your thighs stiff and hold in this position for 5-10 sec, until you feel the stress.
  4. Go back to the sitting position.
  5. Repeat it 10-15 times.

Heel Lifts

Benefit

Works on the calves.

Steps

  1. Stand on stairs, for the support you can hold on to a wall.
  2. Keep the ball of your feet on the stair and sink you heel below.
  3. Raise your heel as high as you can.
  4. Again sink your heel below and repeat.
  5. Do it for 10-15 counts. 

Related

Strengthening and Stretching Exercises

Hip Flexor Strengthening Exercises

Is it better to run uphill or flat

Running uphill or running on a plain surface is completely different.

So it will be a little unfair to compare these.

The uphill running is more intense.

Your fitness level needs to be high to do even 1 day a week of uphill running.

Running on the plain surface is comparatively easier.

The effort you need to run at the same speed is lesser on the flat surface.

And if you are just starting off, it is best to start on the plains. 

So, it is completely up to you what do want to choose.

How often should you run hills?

Hill running is a high-intensity exercise.

So the frequency of running uphill greatly depends on your fitness level and your running abilities.

If you are an average runner then limit yourself to hill running only once a week.

Now, if you have higher running endurance and used to running long distances, you can try running twice a week.

Even in the best case do not go beyond 3 days of hill running in a week.

In all the cases, try not to run on consecutive days.

If you feel any kind of discomfort when you practice hill running, it is better to stop it.

Disadvantages of hill running

Hill running is a great way to workout.

Now the only issue here is that when you run downhill you need to be extra careful.

There are chances to twist or sprain your ankles while running downhill.

Also, the hill running exerts a lot of pressure on the knees.

So, in case if you have week knee or susceptible to knee pain, it is better to avoid it. 

Hill running workouts that will make you a hill running pro. If you are not able to run on the hills, these running tips will help you to get started.

Hill running workouts that will make you a hill running pro. If you are not able to run on the hills, these running tips will help you to get started.

Burn 1000 calories workout on Treadmill: The Plan

Burn 1000 calories workout on Treadmill: The Plan

Burning a 1000 calorie is inspiring and demanding at the same time.

This is an intense workout and before you actually try, prepare your body for it. 

So, let’s see how you can practically do it.

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

burn 1000 calories treadmill

1000 calories workout on treadmill

Let us consider a couple of statistics which are given by the American Council on Exercise.

As per this, a person weighing around 180lb, walking at a slow pace of 2 mph makes you burn 1000cal in 6 hrs.

With a medium pace of 3.5mph, you can burn it in 2.5 hrs.

And if you are really fast at 7mph you can accomplish this in 1hr.

So the faster you go the faster you can reach the target. 

With the treadmill, you have the advantage of changing the inclinations.

As there is an increase in inclination, you can burn more and more calories than running on the plain.

Another research says that heavier people can burn the same amount of calories running at the same pace in lesser time!!

Like if you are 160lb and running at 7mph you would need to run around 8 mi to reach 1000 cal, whereas a person weighing 180 lb can achieve it running 7 mi only.

Well, you can leverage this and add some weight while running and get a better calorie burn in a shorter span.

Keeping the pace too low or too high throughout the cycle will not really work.

So here is a generic HIIT plan where you can run at different pace and make the most of it.

Since each person has a different body weight and metabolic capacity so there will difference in calorie burnt.

   

Time(min)Speed (mph)Inclination(%)Comment
53.50warm-up
550Walk
570Run
390Sprint Run
260Run
240Jog
345Walk
548-10Walk
345Walk
241Jog
520Cool down
1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan

1000 calories treadmill workout is one of the best ways to lose weight fast. If you are thinking of how to burn 1000 calories on treadmill here is the exact plan

This is a mixed plan with high and moderate level running.

If you exclude the warm-up and cooldown time, it is a 30 min plan.

Now as per your metabolic capacity you can repeat this cycle 2-3 times.

You can adjust the timing and see what works out best for you.

So thinking twice before trying it.

I completely agree with you if you are thinking it is too tedious or time-consuming.

So drop the plan??

NO!!

Here is what you can do..

Split it up!!

Yeah…so try running twice burning 500 cal in each session.

Less time, less stain and the running goal sounds achievable.

This way you will burn at least 500 cal if not 1000cal.

References

How to run twice a day?

Is it dangerous to burn 1000 Calories a day on a treadmill?

To burn 1K calories on a treadmill, you really need to sweat a lot.

Depending on your speed you may have to run approximately 6-8 mi to get a 1k calorie burn.

Talking in terms of time, you will be running for 1-2hrs.

Compared to other surfaces, running on the treadmill is relatively easier and safer.

But anything done to the extremes is a potential threat.

So if you are burning 1000 cal a day once in a while or at most 1 day in a week, your body can sustain.

Fatigue and Muscle Injury

Let’s say you a beginner and your body is not really conditioned for long-duration running then, of course, it can be a problem.

You have to prepare your body before you experiment with this.

Else, you may end up in extreme fatigue or muscle injury.

This would impact your future running ability.

Insufficient Recovery

The other scenario is when you run to burn calories every day.

Even though you are fit and possess good running ability, this may still be problematic.

When you are running every day, you may not be giving a sufficient recovery period.

Insufficient recovery may lead to muscle pain and spasm.

Development of Callus

The treadmill surface is uniform.

So each step is the same as the other.

When your foot lands exactly in the same manner, the toes are rubbed at the same point with each step.

This constant rubbing of skin at the same spot may increase the chance of a callus formation. 

top running tips for beginners

If I burn 1000 calories every day, how many kgs would I lose in a month?

So the calculation goes like this…

3500 cal makes 1 lb of fat.

So to lose 1 lb of fat… you need to burn 3500 cal.

Now if you are burning 1000 cal a day, in a month you will be burning 30000 cal.

Since 1 lb takes 3500 cal, so when you burn  30000 cal, you will lose 8.5 lb.

1 lb is equal to 0.452 kg, hence you will lose close to 4kg…

Whoa!!!

But this is more of a mathematical calculation.

The practical results for weight loss depend on various other factors.

Genes

The genes are really not in your hands.

In certain families, obesity is in the genes whereas in some cases they hardly put on weight no matter what they eat or do.

Well if you are from the first bucket, it is not really your fault.

Try to maintain a healthy lifestyle and watch on your calorie intake.

If you are from the later, you are lucky one!!

Age

Now, most often it is seen that you gain weight with age.

And the more you age it becomes more difficult to lose weight.

It is always easy to lose weight at a younger age.

Current Weight

Don’t be surprised, but if you are towards the heavier side, you will lose weight faster.

When you are working out you will be burning more calories for the same activity than a leaner person.

Sex

Men lose weight at a faster rate than women.

They tend to burn more calories as compared to women while performing the same activity.

Men usually have more muscle mass than fat.

The fat mostly builds around the midsection of the body.

If men are burning calories, it reduces the fat around the belly, which boosts the metabolism.

So it is a win-win situation.

Women, on the other hand, have fat around the hip, thighs, and butt.

So when they workout out and burn calories, it really does not have any impact on the metabolism.

So ladies next time, if you are working out with your partner and he is losing weight at a faster pace, don’t feel bad about it.

This is how your body is designed.

 

Eating habits

If you are on the weight loss spree, you have to watch out on your calorie intake.

Here are some tips which you can try

  • Avoid eating a big meal.
  • Eat small portions at regular intervals.
  • Try to avoid food and beverages with too much sugar.
  • Add lots of fruits and vegetables in your diet.
  • Have an early dinner.
  • Stay away from binging and stress eating

 

Medical conditions

Weight loss becomes difficult when the weight gain is due to any medical conditions.

Keep yourself really active and avoid indulging in calorie-laden food.

Buddy up

How many days a week should I workout for 1000 calories?

Like I have already said a 1000 cal burn run is a tedious one.

It puts a lot of strain on your body.

So it is better to try once in a while.

Being more precise if you are 5-7 on the fitness scale up to 10 you can try once in a week.

If you are 8 and above you may try twice a week, but see that there is a gap of 2-3 days.

 

Is it safe to burn 1000 calories on the treadmill as a beginner?

Thinking of hitting 1000 cal on the treadmill.

Awesome!!

But to lose 1000 cal, you need to do some serious running.

This requires good muscle strength and endurance.

You may even be working out at the anaerobic capacity on the body.

So, if you have just started to run there is a possibility that your body is not completely prepared for this kind of workout.

You may suffer from extreme fatigue.

There are also the chances of muscle spasm or injury.

However, there is no harm in trying out.

But always listen to your body.

If you feel you can do it, it is better to stop.

And if you accomplish, there is nothing like it.

Go ahead and reward yourself.

However, don’t try this more than once a week.

The above plan can either scare you badly or highly motivate you.

Well, in both the case it is better to split up the plan.

As a beginner, you really don’t know your capacity.

You could be overestimating or underestimating your potential.

After the first run, you can judge your endurance, your limits and set your goals accordingly. 

How to avoid running overuse injuries header image

If I burn 1000 calories on a treadmill, will it cause knee injury?

The treadmill is one of the safest equipment to work with.

The running surface is relatively more comfortable and does not cause more impact on your body.

You have more support to latch on.

And you can control the pace of running.

But yes, how you are burning 1000 calories is more important.

As we have already seen, 1000 cal burn is a high impact run.

If you are running at a very high pace like 9mph, this can give you post-run aches.

And if you are doing very frequently like more than 1-2 times a week, you are more likely to suffer from pain.

There are various other reasons which can be responsible for knee pain.

Absence of shock absorbers in treadmill

It is the presence of shock absorbers that makes running comfortable on the treadmill.

When the shock absorber is not of an optimum quality or completely absent, this can cause more pressure on the joints.

The greater is the pressure on your knees, the chances of knee pain increase.

Poor running form

This could be one of the primary causes why beginner suffers from pain and aches.

A proper running form is a must to have for longer injury-free running.

Body Weight

Your body weight can make you slower and make your running more difficult if you are towards the heavier side.

However, if you try and continue to workout you will be burning more calories than your leaner pals.

So, take this as a win-win gain and don’t give up.

Age

For nearly 60-70% of people, age makes the workout difficult.

In fact, I feel the difference in myself.

A decade back what could be easily achieved, for that now I have to make push a bit.

So somewhere it does affects over time.

Worn-out shoes

Ah, get a new pair if you see the signs.

Don’t compromise on your shoes.

They take you long and it is better to replace them after every 500-800 miles.

15 Surprising Running A Mile A Day Benefits

15 Surprising Running A Mile A Day Benefits

1-mile run or smile run…

You are not running too long, not dropping dead at the end of the run, and you have the stamina to smile.

And it is not that you are not benefitting out of it.

Now isn’t that a reason to smile!

Even a mile run can make a huge difference…

How?

Well for that read on to know the benefits of running a mile a day…

Disclosure: As an Amazon Associate and affiliate to some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Running a mile a day benefits

15 Benefits of running a mile a day

1. Friendly for beginner

Oh! how much you want to run but don’t know how to start?

This is exactly what you need to try.

The 1-mile run is not the very long run.

And it is perfect to start for a beginner.

The goal is achievable and even if you run at a low to moderate intensity, you should be able to do it.

This is also the best for those who have their favorite excuse always ready “I do not have time”.

Running at a low pace as less as 4 mph, you should be able to complete it within 15 min.

Come on, you can do this.. so no excuses next time.

It doesn’t take much time and trust me it is going to do wonders if you run for just 4-5 days a week.

Read Running A Mile A Day for Beginner: The Plan

2. Improves Running Form

Running form plays a vital role in building up the running endurance and injury-free running.

When you run for longer distances, and if you do not concentrate, your running form can go for a toss.

1 mile is a small distance run.

Here you are not running to add on the mileage.

You can focus on the quality of the run.

Try to run the 1 mile with the aim to improve on your form, overcome the shortcomings. 

3.Minimize the chances of Running Injury

Frequently running long distances, over a period of time makes you more prone to running overuse injury.

The prime cause of these injuries is too much stress and inadequate recovery.

A 1 mile run will relatively put less stress on your feet than 5k or 10k run.

And if you are just running a mile, you get enough time to recover.

Read What is Running Overuse Injury?

running 2 miles a day

3. Weight loss

Running is the simplest, easiest and inexpensive way to burn calories.

In fact, 50% of the people chose running for weight loss.

When you run your heart rate goes up, burns more calories which acts as a fuel.

When you are running at a moderate pace, you are working in the aerobic zone.

In the aerobic zone, the fat is burnt to supply energy for running.

So if weight-loss is your goal, next time chose the low-medium intensity running. 

4. Improves mood

Have you tried out the morning walk or going for a sport or just a Zumba class?

Doesn’t it feel great after that – fresh and happy?

The same is for running.

When you do any physical exercise, the endorphin is released in the brain.

Endorphin is a natural drug that makes you happy, energetic, and relieves stress.

It is also referred to as “Runner’s high”. 

5. Improves Heart Health

Your heart is the most important muscle of your body.

The faster you run, the heart rate climbs up and the faster it works.

Now, this makes the walls of the heart stronger.

Secondly, running reduces the LDL (bad cholesterol) and increases the HDL (good cholesterol) level.

Better heart health can minimize the chance of heart disease, type 2 diabetes, and blood pressure.

6. Improves the Lung Capacity

The lungs’ capacity can be defined as the maximum amount of oxygen your body can use.

When you are running, your muscles demand more oxygen.

Now with a proper breathing technique, you should be able to inhale more oxygen.

This improves the lung’s capacity overtime.

7. Tones Muscles

When you are running, the hips, glutes, hamstring, quadriceps, and calves are in action.

Running on a regular basis is a great workout for these muscles.

The muscles are toned and strengthen.

And if it is your dream to have those super s**y legs, this is what you can do. 

Skinny but slow runner-74-min

8. Better Bone Density

A recent study has proven that running regularly improves bone strength. 

The bone density is directly related to bone strength.

An improvement in your bone strength leads to higher bone density.

The decrease in bone density is the primary cause of fractures.

With age, there is an onset of poor bone strength.

It is best to start running as early as possible. 

9.Leads to better sleep

Are you suffering from a sleep disorder – insomnia, lack of quality sleep or duration of sleep?

Then, running a mile is the best remedy for it.

Running relieves stress and anxiety, which is a common cause of sleep-related problems.

It also helps in getting a sound sleep and for a longer duration. 

10. Improves Metabolism

 Metabolism is a natural process that breaks the food and drinks you consume into energy.

This energy is utilized by the body in doing a natural activity as well as any physical activity.

And this is what you refer to as the famous “calorie burn”.

Now running( and any other form of exercises) boosts up your natural metabolism, so the calorie burn faster.

Improved metabolism has several advantages:

  • More energy to work
  • Faster weight loss
  • Improves blood circulation
  • Reduce aging effect 

Running a mile a day

11. Improves Stamina

Constant running even for a small distance adds to your stamina and you can build-up over time.

Let’s say when you initially started running, you may be running at a lesser pace may take around 15 -20 min to run a mile.

Now with time, your body builds up the stamina to run faster.

Maybe after a couple of months, you could improve the time by 4 min.

With practice, you may still improve.

Now, what is making you faster?

 Of course your endurance!

There is no over-night change is your stamina.

But, definitely with consistency, your stamina will boost.

12. Excellent Abs workout

Who doesn’t want the perfect sculpted Abs?

Now, isn’t it a piece of good news that when you run, you are working on your abs too??

The right form of running requires you to stand tall and pull in your belly button.

This way you keep your core engaged.

This imparts more stamina to run as well as a great workout for your abs.

 Doesn’t that give you all the more motivation to run?

13. Light on pocket

As compared to other sports, running is relatively light on the pocket.

Let’s say you want to lose weight.

There are options for hitting the gym getting the equipment.

And if you compare running with these, it is definitely a cheaper option.

Or just in case you plan to start with a new sport.

Be it any sport, it will cost you more than running.

All you need for running a mile is an appropriate pair of shoes!! 

14. Boosts confidence

When you run, there is an amazing feel-good factor post-run.

If your goal is 1-mile run, you can easily accomplish it.

There is a complete change in your attitude.

You are happy, positive and brimming up with confidence. 

15. Improves Life Expectancy

A recent study shows that running reduces premature death risk by almost 40%.

Now, it is hard to predict about life and death.

However, you can try your best to increase your life expectancy.

Some study also says that an hour of running adds 7 hours to your life.

Running makes your heart strong and protects you from

  • Heart diseases
  • Diabetes
  • Blood pressure
  • Lower the risk of cancer

All the more reasons to enjoy running.

running a mile a day benefits may not be as you have expected. However, it can benefit both beginners and pro runners alike. If you are running a mile a day then after sometime you will be astonished by the amount of change you have gone through.

running a mile a day benefits may not be as you have expected. However, it can benefit both beginners and pro runners alike. If you are running a mile a day then after sometime you will be astonished by the amount of change you have gone through.

Refrences

https://www.roadrunnersports.com/blog/running-a-mile-a-day/
https://sites.google.com/a/tipsandshare.com/blogs/running-a-mile-a-day-keeps-sickness-at-bay
https://www.mindbodygreen.com/0-23236/i-actually-ran-a-mile-every-day-last-year-heres-why-i-recommend-it-to-anyone.html
https://activeforlife.com/the-benefits-of-a-mile-a-day/
https://www.active.com/running/articles/5-reasons-running-makes-you-happier

Why is your running endurance getting worse? 5 tips get it back

Why is your running endurance getting worse? 5 tips get it back

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

Why is your running endurance getting worse

5 Reasons why your running endurance is getting worse

Supplemental resources for building your running stamina

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers. If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits. This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average. It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits. But what could I do? My work pressure was too much and my mother became very sick at that time. I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate. As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform:

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

How to start running 2 miles a day for serious weight loss?

How to start running 2 miles a day for serious weight loss?

Can you lose weight by running 2 miles a day? Will your health improve? Will you sustain any injury?

If you are bothered by all these questions then read on…

How to start running 2 miles a day for weight loss?

To lose weight you should run 2 miles at 8 miles per hour speed. This will burn off approximately 183 kcal for a female of 26 years old and weighing 150 pounds.

However, before running 2 miles a day for weight loss, you should have a solid running base and should be able to run a mile without being out of breath.

If you cannot, then I would suggest that you follow this guide – Running A Mile A Day for Beginners – The Easy Plan.

Although running at 8 miles/hr speed may be very tempting, however, not many of us can do that. Also, for the more pro types, this speed may not be even enough.

So what should you do?

A simple solution can be to run at 55% to 85% of you maximum heart rate. 

Now how to calculate your maximum heart rate?

An easy and workable way will be to subtract your age from 220.

So if you are a 26 years old, your maximum heart rate will be:

220 – 26 = 194 bpm.

So, your target heart rate zone for maximizing your weight loss will be: 

0.8 * 194 = 155 bpm. (approx.)

Now the plan…

Week 1:

Day 1: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 2:

Day 1: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 3:

Day 1: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 4:

Day 1: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 6: Rest/Cross Train

Day 7: Rest

How much weight will you lose by running 2 miles a day?

If you run 2 miles a day at a speed of 8 miles/hr you should be able to lose around 1-2 pounds a month. This is if you don’t change your diet. However, if you switch to a healthier diet then you may be able to should a pound or two more.

So, how much weight you want to lose?

Decide on that goal first…

If you want to lose 1 pound per week…then at the above-mentioned speed you will be able to burn around 183 calories running 2 miles.

So weekly, that amounts to 1281 kcals considering you are running every day.

However, to lose 1 pound of your weight, you need to burn 3500 kcals.

So, the remaining amount of calories that you need to tackle is:

3500 – 1281 = 2219 kcals.

So, each day you need to consume 317 kcals less.

How will you do that?

A simple solution is to check your diet for sugar or processed food.

If you eliminate a soda or a sugary coffee you will be easily able to achieve your daily calorie deficit.

Will running 2 miles a day tone my body?

Yes, running 2 miles a day will tone your body. However, if you combine them with some cross-training or any other bodyweight exercise you will have better results.

Another benefit that will happen when you combine cross-training and running is that your joints will become more flexible and stronger. 

This way you will have lesser chances of getting injured and will enjoy a healthier life.

Now what kind of exercises you can combine with your running?

It can be literally anything like:

  • Yoga
  • Bodyweight exercises
  • Pilates
  • Gymming
  • Swimming
  • Cycling or any other form of exercise.

Why you should run 2 miles a day?

Running 2 miles a day can have a lot of benefits like:

  • Weightloss
  • Better cardiovascular health
  • Better mood
  • Better immune system
  • Better bone health
Running 2 miles a day for weight loss? Here is an exact plan that will help you to lose serious weight by running two miles a day. Get the result you have always deserved.

Running 2 miles a day for weight loss? Here is an exact plan that will help you to lose serious weight by running two miles a day. Get the result you have always deserved.

Running A Mile A Day for Beginners – The Easy Plan

Running A Mile A Day for Beginners – The Easy Plan

It’s all going great…until you realize that you cannot continue anymore.

You don’t have the courage to keep going…you are all burnt out from trying to run excessively on the first day of your workout.

What will you do?

Basically you have two options now…to give up…or to scale back and follow the below plan of running a mile a day for beginners.

And this is where you should have started anyway…why?

When you are starting out…you should not focus too much on running a huge distance.

Instead, you should invest yourself in learning the proper running form and building a solid running base. 

And when you train to run a mile a day you are doing exactly that. You will also start building your stamina and will get back into great cardiovascular shape.

Running a mile

Running a mile a day – the plan

There are too many plans out there that promise you big like helping you to run a marathon in a couple of weeks. 

But let’s be honest…first you need to learn to run and should not be burnt out. 

You may follow this plan or any plan for that matter…but see to it that those plans provide you with a gradual approach.

Anything sudden will lead to a lot of injuries and will shatter your dreams of starting or getting back to running.

I’ll not waste any further of your time, and will provide you with the plan.

Prerequisite:

Week 1:

Day 1: Run 0.7 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.07 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.07 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 2: 

Day 1: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 3: 

Day 1: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 4: 

Day 1: Run 1 mile

Day 2: Rest 

Day 3: Run 1 mile 

Day 4: Rest 

Day 5: Run 1 mile 

Day 6: Rest 

Day 7: Rest

If you observe, this plan gradually improves your stamina and builds it to the point where you will be able to run a mile effortlessly.

Once you reach that point, you should focus on improving your speed. 

How to run a mile without losing breath?

To run a mile without losing your breath you have to focus on building your running base first and also lower your speed. This will help you to keep running without being out of breath. Also, have a small snack around 60-90 mins before your run will keep you sufficiently fueled. This will help you to not lose your breath prematurely.

Also, if you are a beginner, do not focus on running the entire mile continuously on your first week. Gradually increase your distance and you will soon be able to run an entire mile without losing breath.

However, if you are still losing your breath while trying to run a mile, watch out for the below causes:

You are too fast – If you run too fast your body may get tired easily and you will be out of breath too soon. Instead, try to run in such a way that you will be able to talk comfortably. This way you will be able to run a mile without losing your breath.

You are trying to run a mile in one shot – This is a common problem for any beginner. You may be trying to run the entire distance continuously. However, if you are just starting you will not be able to run. You may not be having enough stamina. So, take a different approach. Use the above plan or any other walk/run method.

Related: How To Improve Running Stamina In Under 2 Weeks?

Your lung capacity may be less – Sometimes your breathlessness may not be related to lack of stamina. It may be due to lesser lung capacity often related to smoking or asthma. In such a case, you will need to do some breathing exercises. Yogic breathing or pranayama will be able to improve your lung capacity very easily.

Related: 8 Essential Breathing Tips for New Runners

Your cardiovascular health may not be in good shape – This is impossible for you to know beforehand if you don’t get a thorough checkup. Before beginning any running plan, check with your physician. Take any kind of special physical examination that your doc may suggest. This will help you to eliminate any such health-related problems or get timely treatment.

You are dehydrated – Yes…water may not seem to serve any purpose other than quenching your thirst. However, if you are dehydrated then you may get tired too quickly. In general try to take 3 liters of water everyday.

How to train to run a mile on a treadmill?

If you are training to run a mile on a treadmill, it is no different than your road running. I mean road running and treadmill running are different, but for the sake of running a mile, the training pattern is almost the same.

You may follow the above plan and use it for training on a treadmill.

However, here are some cautions you must follow. First of all, you should be running on a treadmill with shock absorption.

Otherwise, the continuous belt movement will provide you with a bouncy motion which is very bad for your knees and may cause a lot of damage.

Another precaution you should take is that you should not run without running shoes. This is very different from that of road running.

But why?

When your skin comes in contact with the treadmill belt, there is a friction that happens. This friction generates heat. So, if you keep running bare feet on a treadmill you will end up having blisters.

So, a middle way can be to wear minimalist running shoes to enjoy the best of both worlds.

I’ve personally used Vibram Women’s V Trail Runner as I found them more durable. However, WHITIN FiveFinger running shoes are also great and cheaper than Vibram ones.

One major problem that many runners face on the treadmill is boredom. Here are some effective ways to enjoy every treadmill run. Also, before skipping your treadmill routine next time, remember that it can be very useful in helping you to reduce weight fast.

If you run a mile a day, will you lose weight?

If you run a mile a day, you will lose weight, provided you don’t eat too much.

As I always told in my previous posts, losing weight if 30% exercise and 70% food.

So, if you are running a mile every day but still eating a lot, you will not be able to lose weight.

What can be more frustrating is, you may even gain weight from your running.

So, if you are utilizing your running for weight loss, then you must also try to focus on your diet.

And while you are at that, remember all your macronutrients are important – in other words, your food should have a balance of protein, carbs, and fat.

Yes, you read it right – carbs and fat. If you skimp on that, your body will revolt and you will not be able to reduce your weight effectively.

If you are not sure what to eat, follow this food guide. It not only has the details of food that are good for your body, but will also help you to build your running stamina.

What kind of result should I expect, if I run 1 mile a day?

If by result you mean weight loss, then sure, it may happen. However, that is not guaranteed.

Here are some of the other results of running a mile a day:

  • You will have improved cardiovascular health.
  • Your depression and mood swings will be under control.
  • You will enjoy stronger bones.
  • Your sleep quality will improve.
  • Your brain function will develop.
  • You will be less stressed.
  • Your weight will be under control.
  • Your lifespan may improve.

Can I run a mile every day?

Technically you can run a mile every day. However, there are certain problems with that.

Running is very demanding on your body and running a mile is not a very short distance.

So, if you are running every day, your body will not get any time to recover itself. So, sooner or later you will start to see some injuries getting developed.

And if you still run with those injuries, they may develop into something more damaging over time and you will have to stop your exercises completely.

If you still go ahead with running every day, watch out for burnout signs like:

  • Knee pain
  • Calf muscle stiffness and pain.
  • Pain in the Achilles tendons or in your foot arch.
  • Sprained ankle.
  • Pain in the groin area.
  • Pain in your lower back.

Will running a mile a day improve my stamina?

Yes running a mile a day will improve your stamina. Also, you will be building a solid running base for yourself.

What else?

You will be able to improve your overall health.

However, running a mile a day will improve your stamina so far. If you still want to improve it more, then you will have to use other strategies.

Related: 17 Insanely Actionable Tips to Improve Your Running Endurance Today

If I run a mile a day, will I get faster?

The answer depends. You may or may not get faster. 

I’m experimenting with a couple of plans to find out which helps me to run a faster mile.

Once I can pinpoint one, I’ll be sharing that with you.

Conclusion

Running a mile a day should be the first target to achieve for any beginner. This will help you to learn to run and will build your running foundation.

However, you should try to conquer this one mile running gradually.

This will keep you motivated and you will not get injured unnecessarily.

And whatever you do, remember to have fun.

running a mile a day for beginners. Here you will get exact plan and precautions to take if you are planning to run a mile every day.

running a mile a day for beginners. Here you will get exact plan and precautions to take if you are planning to run a mile every day.

Running a mile a day is a challenge for beginners. Here is a running a mile plan which will get you running in only 30 days. Observe how your body change is you run a mile a day.

Running a mile a day is a challenge for beginners. Here is a running a mile plan which will get you running in only 30 days. Observe how your body change is you run a mile a day.