Are Nike React Good For Running? (Tables, Charts)

Are Nike React Good For Running? (Tables, Charts)

When Nike React came into the market, were marketed it as the next thing in the midsole technology. They are soft, snappy, and provides excellent cushioning.

They were first introduced as a basketball foam and due to the similar needs of the runners, they were introduced in the running shoes as well…

This brings us to the obvious question…

Are Nike React Good For Running?

Are Nike React Good For Running?

Nike React is good for running because it provides you with better cushioning, better energy return than the latest generation of Nike Lunarlon foam. When you press down the Nike React Foam you can feel that it absorbs the energy and is cushy. When you release the foam it springs back fast returning to its original shape. This provides you with a great energy return. In fact, Nike react is 11 percent softer and provides you with 13 percent more energy return than the current version of Lunarlon. Also, it is lighter than Lunarlon and is more durable.

Here is a list of the most popular Nike running shoes that use Nike React:

  • Nike Air Zoom Pegasus 38
  • Nike Zoom Fly 4
  • Nike Air Zoom Tempo NEXT% and many more…

You will find the entire list below…

Are Nike React running shoes?

Nike React are running shoes but that is not the only shoes where you will find Nike React. As this has excellent energy return and great cushioning, it is also present in many of the basketball shoes from Nike.

As a matter of fact, it was due to these capabilities this foam was first introduced in the basketball shoes from Nike in the year 2017. This helped the players to have soft and squishy cushioning and excellent energy returns for their explosive moves.

At a later date when Nike asked their runners what they wanted from their running shoes, they pointed out four different things:

  1. Better cushioning
  2. Better Energy Return
  3. Lightweight
  4. Durable

These requirements were similar to the features that the basketball players wanted in their shoes. This is why Nike introduced their React foam in the running shoes and this made these shoes a runaway hit.

If you do a little bit of digging, you will find a long list of shoes that uses the Nike React technology. However, you don’t need to bother yourself to do the research as we are summarizing this in the table below.

Sport shoes that uses Nike React Technology:

Shoe NameSports
Nike Alpha Huarache Elite 3 LowBaseball Cleat
Nike React Vapor Ultrafly Elite 4Baseball Cleat
Nike Alpha Huarache Elite 3 MidBaseball Cleat
LeBron 18 LowBasketball Shoes
Nike Air Zoom G.T. RunBasketball Shoes
Nike ZoomX SuperRep SurgeEndurance Class Shoes
Nike Air Zoom Victory Tour 2Golf Shoes
Nike Air Zoom Infinity TourGolf Shoes
Nike React Infinity PROGolf Shoes
Tiger Woods ’20Golf Shoes
Nike Air Zoom Infinity Tour NRGGolf Shoes
Nike Air Zoom Victory Tour 2 NRGGolf Shoes
NikeCourt React Vapor NXTHard Court Tennis Shoes
Nike React HyperSetIndoor Court Shoes
Nike React Tiempo Legend 9 PRO ICIndoor/Court Soccer Shoes
Nike React GatoIndoor/Court Soccer Shoes
Nike RT LiveKids/Baby/Toddler Shoes
Nike Alpha Huarache 8 PROLacrosse Cleats
Nike Alpha Huarache 8 EliteLacrosse Cleats
Jordan Delta 2Lifestyle Shoes
Nike React LiveLifestyle Shoes
Nike React Element 55 By YouLifestyle Shoes
Nike React SFB CarbonLifestyle Shoes
Nike Air Max 270 ReactLifestyle Shoes
Nike React SFB Carbon LowLifestyle Shoes
Nike React Art3misLifestyle Shoes
Nike React Live PremiumLifestyle Shoes
Nike React Element 55Lifestyle Shoes
Nike React VisionLifestyle Shoes
Nike React PrestoLifestyle Shoes
Nike Jordon Delta 2 SPLifestyle Shoes
Nike Air Zoom Pegasus 38 FlyEaseOn/Off-Road Running Shoes
Nike Air Zoom Tempo NEXT% FlyEaseOn/Off-Road Running Shoes
Nike React Infinity Run Flyknit 2Road Running Shoes
Nike React Miler 2Road Running Shoes
Nike React Phantom Run Flyknit 2Road Running Shoes
Nike Zoom Fly 4Road Running Shoes
Nike Zoom PrevailRoad Running Shoes
Nike Air Zoom Pegasus 38 By YouRoad Running Shoes
Nike Air Zoom Pegasus 38Road Running Shoes
Nike Air Zoom Tempo NEXT% FlyknitRoad Running Shoes
Nike Air Zoom Pegasus 37 ShieldRoad Running Shoes
Nike Air Zoom Tempo NEXT%Road Running Shoes
Nike Epic React Flyknit 2Running Shoes
Nike React Escape RunRunning Shoes
Nike SB Bruin ReactSkate Shoes
Nike SB Bruin React TSkate Shoes
Nike Wildhorse 7Trail Running Shoes
Nike Pegasus Trail 3Trail Running Shoes
Nike Air Zoom Terra Kiger 7Trail Running Shoes
Nike React Metcon TurboTraining Shoes
Nike React Tiempo Legend 9 PRO TFTurf Soccer Shoe
List of Shoes That Uses Nike React Technology

If you check the sports associated with the above set of shoes, you will find that Nike React technology is used in many sports and not only in running and basketball.

For a more pictorial representation, I went ahead and created a pie-chart based on the above data. This will provide you with the percentages of shoes that are present in each sport.

And here is what I found…

Pie-Chart for Shoes that uses Nike React Technology
Count Of Nike React Shoes Based On Sports

From this data, you will find that, although there are a lot of shoes that use Nike React, usage of this technology is mostly in running, including trail running and Tennis.

I find this particularly interesting as this technology was first introduced as a way to give explosive lifts and excellent cushioning to the basketball players.

However, analyzing the data gives you a completely different picture. From the data that we collected from the Nike website, it seems like running shoes are most benefitted from this technology and they are actually around 33% (Road Running: 27% and Trail Running: 6%) of the whole Nike React Space.

Although we have provided a long list of shoes that uses this technology, many athletes have questions related to individual footwear that use Nike React Technology.

We will go through each of them and will try to provide you with a concrete answer.

Are Nike Air Max 270 React good for running?

No, Nike Air Max 270 react is not a good running shoe. In fact, it is not a running shoe altogether. It is a lifestyle shoe that provides you with good cushioning and all-day comfort.

This shoe uses two completely different successful technologies from Nike, to provide you with a more comfortable and resilient experience.

Nike Air Max 270 React uses Nike Air and Nike React technologies in their soles.

Nike Air technology is basically a tough and flexible bag that contains pressurized air. This makes this type of soles good with elasticity and reduces impact. This also makes the running shoe using this technology, lightweight.

Also, how the Nike React Foam performs, is described above.

Nike Air Max 270 React is the first shoe that combined these two lightweight technologies to provide ultimate cushioning and superior comfort. They are very comfortable, even if you wear them throughout the day.

They have a good grip due to the full rubber sole and will have a secure and sure step. However, combining these two technologies have made this running shoe lightweight.

This is where you will find Nike Air Max 270 React to be particularly useful:

  • Roaming around the city.
  • All day trip. (not trials)
  • Pairing it up with a casual wear as a sneaker.
  • Parties and outings.
  • Walking for fitness.

However, it will not work in scenarios like:

  • Running (Road or Trail).
  • Tennis.
  • Things that involve a lot of jumping.

This model is designed based on Nike Air Max Pantheon. This makes it iconic and provides you with reliable, comfortable, and cushy outdoor/lifestyle shoes.

Are Nike React Element 55 good for running?

Nike React Element 55 is a lifestyle shoe. So, it is not good for running. The cushioning that is present in the forefoot and in the heel is not suitable to absorb the impact of running. According to Merriam-Webster, a running shoe should have enough cushioning to absorb about four times your body weight per step. Nike React Element 55 is not designed like that.

It is a very stylish casual shoe that will go perfectly well for your sporty or casual look. The look and feel of this shoe are inspired by heritage runners like Nike Internationalist.

However, its sole has Nike React to provide you with that soft yet bouncy cushioning. It has rubber pods in the midsole and the outsole to provide you with excellent traction.

One thing that some users may not like is the thin tongue that these shoes have. Especially if you are used to that thick padding of the collar and tongue combo, then you are going to miss it in this shoe.

Also, they have the laces run up a lot and almost covering the tongue. I would have preferred a bit shorter laces that stop near the joint of the foot and the leg.

Some of the users even feel that the React Foam material is more comfortable than the boost material of Adidas. That may be subjective, however, Nike React Element 55 is very comfortable for all-day wearing as well.

However, if you are keen on using these shoes for cardio, then use them for rowing. It may also work for casual cycling. However, if you are in for heavy biking, this may not be a good option.

They will provide you with a good fit as they are true-to-size. Also, they are decently lightweight and you will not feel like tied with pieces of rock.

One problem that some users face with this shoe is that they rub on the Achilles area. So, if you are planning to go sockless, this shoe may not be good for that. With a sock, it is extremely comfortable and will support you throughout the day.

Are Nike React Vision good for running?

Nike React Vision is a lifestyle shoe or a casual sneaker that will provide you with an all-day well-cushioned experience. It is not a running shoe and will not provide the kind of support runners need from their shoes.

Nike React Vision represents an amalgamation of culture. This is for people who don’t need to blend in and can be an outlier.

According to Nike, This sneaker provides you “high fashion made for the streets”.

If you did not like the thin tongue of Nike React Element 55, then you are definitely going to like the ultra-plush tongue of Nike React Vision. This will provide you with additional cushioning and the laces will not dig into your feet.

This sneaker looks strikingly different than your day-to-day sneakers and it’s more like a jungle print all across the shoe. It will definitely help you stand out from the crowd…However, the strikingly different look of this sneaker is not for everyone.

To provide Nike React Vision with a more sporty look, it comes with a TPU heel clip and brings in some freshness to this heritage look. Also, it provides you with additional stability.

Like most of the Nike React Shoes, you can customize the hell out of these shoes. So much so, that you may get a bit confused with the overwhelming choices and may be stuck in limbo for a long time.

If you catch yourself staring at the screen more than 10 mins, just go with the available color options that are closest to your taste. Otherwise, you may find yourself coming back over and over again and yet couldn’t pick one that quite matches your taste.

Oh! I almost forgot the feel of these shoes is more of stability than neutral. You may want to keep that in mind while browsing.

Are Nike React Infinity good for running?

Nike React Infinity is good running and golf shoes. Rather than a single shoe, Nike React Infinity represents a group of shoes that are either running shoes or golf shoes. So, some of the Nike React Infinity shoes are good for running as they use the React Foam and features of a running shoe. However, some of them are also great golf shoes as they have the React Foam and features of a golf shoe.

To help you get a clear picture, here are the running shoes that are Nike React Infinity:

  1. Nike React Infinity Run Flyknit 2
  2. Nike React Phanton Run Flyknit 2 (Doubtful, but Nike websit suggested this. Do a bit of research before accepting)

Here are the golf shoes that are Nike React Infinity:

  1. Nike Air Zoom Infinity Tour
  2. Nike React Infinity Pro
  3. Nike Air Zoom Infinity Tour NRG

So, comparatively, there are more golf shoes than running shoes in the Nike React Infinity range at the time of writing this post. We are yet to see if Nike will include more running shoes in the Nike React Infinity range.

Are Nike Epic React good for running?

Nike Epic React is good for running as it has the required features of a running shoe. Also, it uses the innovative reactive cushioning from Nike to provide you with soft, comfortable, bouncy, and durable cushioning. In other words, Nike Epic React Flyknit 2 is good for running.

Unlike Nike React Infinity, Nike Epic React is not a whole range of shoes. Rather it has only one shoe in this category called Nike Epic React Flyknit 2. This is a bold-looking shoe and provides you with excellent cushioning during running.

Belonging to the Flyknit range, Nike Epic React has a knit upper which has holes on the top of the toe-box area. This provides you with the good amount of ventilation and will keep you comfortable while running.

It has a molded collar that looks like the pseudo collar of the Brooks Bedlam and is contoured to sit just under the ankle. This provides you with a comfortable fit.

Now that we have referenced it with Brooks Bedlam, the upper of Nike Epic React looks a lot like Brooks Bedlam with a shaded color from the heel dispersing through the midfoot in a pixelated way.

Where these two shoes are completely different is the sole unit. Nike Epic React uses react technology and is very responsive. This cushioning has been improved to provide you with a more stable and comfortable ride.

This shoe provides homage to the epic era when we had hand-held gaming devices and those clunky desktops. Probably this is how Nike Epic React Flyknit derives its name from. Each part of that name means or represents something like:

  1. Nike – Representing the company obviously.
  2. Epic – Tribute to the epic era of 90s.
  3. React – The React midsole technology.
  4. Flyknit – Represnts the knit upper.

Currently, we have the second generation of this shoe in the market and it has been improved in a lot of ways than its predecessor. It is smoother, lightweight, and is bold to look at. For an improved grip, it has clear rubber in the forefoot and the heels. This also improves the traction of these shoes.

Are Nike Presto React good for running?

Nike Presto React is not good for running. It is a lifestyle shoe that uses the React technology to provide you with excellent cushioning. It is a good choice to be paired with your casual wear and will provide you with comfort throughout the day. However, you cannot use these shoes for running although it uses the react technology in the midsole.

When I searched the Nike website for a pair of women’s Presto, I couldn’t find one. This surprised me and this can mean two things. Either they are not available for women or currently, they are out of stock. However, the second scenario doesn’t seem to hold good as you will get the ‘sold out’ tag under out-of-stock shoes.

Anyways, they are good casual sneakers and are available in red color. Also, it looks like someone has pumped a bit of air in the shoe and has inflated it a bit.

Also, the completely synthetic upper adds to the appeal of this shoe. It has a rubber tip that will provide you with a good grip and durability. The outsole looks a bit different than the traditional sole and has a fluid design like an abstract pattern and is very cool to look at.

The upper fabric is stretchy and will adjust to your feet while using and due to the react cushioning is very comfortable.

One thing that I’m not fond of is that these shoes get dirty very easily and you will have to come up with innovative solutions so that they don’t get ruined. One such tip will be to put these shoes in a pillowcase and put them in the washer.

These shoes come in some fancy colors that I found out after some digging, but they look a bit cartoonish and will definitely remind you of the cartoon shows that you used to watch as a child.

Are Nike React Miler good for running?

Nike React Miler is good for running. It has Nike’s React technology in its midsole and provides you with a snappy yet soft cushioning. It is a running shoe as per Nike and you can run long distances in these shoes. The current version of Nike React Miler is 2 or we have Nike React Miler 2 in the market.

It has many features that will provide you with an exceptional running experience. When I compared this with another Nike React shoe, the Pegasus, the sole looked awfully similar. So, I went into my researcher mode to find out whether this also uses react with zoom. However, I couldn’t confirm that and Nike’s website clearly mentions that it uses react in its midsole.

This provides you with soft and responsive cushioning and provides you with an intuitive fit. The fit of this shoe is improved after taking inputs from the runners and along with Nike React foam, it now also uses other Nike technologies to provide you with a more comfortable experience.

It has a wider toebox and helps you with more toe splay and you will not feel crunched while wearing this shoe.

For durability, the outsole has rubber that provides you with good grip and traction.


Above, we have provided you a concrete answer for the question “Are Nike React Good For Running?” We tried to provide you with a detailed analysis of the data that we have gathered from Nike’s website.

What we found is that, although React foam was introduced as part of one type of sport, it quickly became a favorite with the runners. Not only runners, but they are also very much appreciated by golfers.

However, we also did an extensive analysis of the popular Nike React models and tried to provide you with our perspective.

We hope that you enjoyed this post and would let us know if you have suggestions.

Until then happy running!


McClusky, Mark. “The Nike experiment: how the shoe giant unleashed the power of personal metrics.” Wired 17, no. 07 (2009).

Related Posts

Saucony Kinvara Vs Asics Cumulus: Which One Is Best For You? [2021]

Saucony Kinvara Vs Asics Cumulus: Which One Is Best For You? [2021]

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Saucony Kinvara and Asics Cumulus are both neutral running shoes with one of them able to serve the underpronating runner as well.

Both of them will provide you with a decent amount of cushioning and is great for long-distance running as well as daily training.

To compare, we are using Asics Gel Cumulus 23 and Saucony Kinvara 12 which are the latest versions of these running shoes. 

These two running shoes are similar in a lot of ways and different in a lot of ways. Below, we have compared Saucony Kinvara Vs Asics Cumulus in detail and have tried to do a comprehensive analysis of the same.

Saucony Kinvara Vs Asics Gel Cumulus HI-min

This is our winner

Last update on 2021-10-04 / Affiliate links / Images from Amazon Product Advertising API

Asics Gel Cumulus 23

Why did we pick this one?

  • Excellent for daily running.
  • Excellent for cushioning.
  • Can serve both neutral and underpronating runners.
  • Very stylish.
  • Good ankle stability.

The main differences between Saucony Kinvara Vs Asics Cumulus

  • Saucony Kinvara is a neutral running shoe and Asics Cumulus is a neutral running shoe that is able to support underpronation as well.
  • In terms of weight, Saucony Kinvara is lighter than Asics Cumulus. For the women’s shoes, Saucony Kinvara weighs around 6.5oz or 184g whereas Asics Gel Cumulus weighs around 8.1oz or 230g. The men’s version of Saucony Kinvara weighs around 7.5oz or 213g and Asics Gel-Cumulus weighs around 9.9oz or 280g.
  • Saucony Kinvara has lesser cushioning at the heels and its heel height is 28mm, and Asics Cumulus has more cushioning at the heels and has a heel height of 34mm.
  • Saucony Kinvara has a heel-to-toe drop of 4mm and Asics Cumulus has a heel-to-toe drop of 10mm.
  • Saucony Kinvara has two lesser size options available than Asics Cumulus for the men’s version. Saucony Kinvara has sizes available from 7.0 to 15.0 and Asics Cumulus has sizes available from 6.0 to 16.0.
  • The latest generation of Saucony Kinvara is 12, and the current version of Asics Cumulus is 23.

Saucony Kinvara Vs Asics Cumulus – An Overview

Saucony Kinvara is a neutral running shoe with balanced cushioning and Asics Gel Cumulus is a neutral plus underpronation running shoe with a good amount of cushioning.

Both are good for your long runs and daily running needs. Also, they will provide you with a decent amount of mileage and are comfortable.

In the below sections, we have tried to compare Saucony Kinvara and Asics Cumulus in detail so that you have all the information you need to pick the best running shoes for your needs.

OK, now let’s proceed…

Saucony Kinvara Vs Asics Cumulus – Features at a glance

Saucony Kinvara 12Asics Gel-Cumulus 23
Saucony Men's Kinvara 12, Blue/Citrus, 10.5 MediumASICS Women's Gel-Cumulus 23 Running Shoes, 8.5, Black/White
Check Price!
Check Price!
TypeNeutralNeutral, Underpronation
Heel-to-toe Drop4mm10mm

6.5 oz/184 g (Women)

7.5 oz/213 g (Men)

8.1oz / 230g (Women)

9.9oz/280g (Men)

Arch SupportMedium, HighMedium, High
Midsole TypePWRRUN CushionGel technology, FLYTEFOAM
TechnologyPWRRUN, PWRRUN+, Engineered meshGel Technology, 3D Space Construction, FLYTEFOAM technology

5.0 – 12.0 (Women)

7.0 – 15.0 (Men)

5.0 – 12.0 (Women)

6.0 – 16.0 (Men)


Regular, Wide (Women)

Regular, Wide (Men)

Standard, Wide (Women)

Standard, Wide, X-Wide (Men)

UseLong Distance, Treadmill, RoadLong Distance, Treadmill, Road
Editor’s Rating4 and a half star-92X25-min4 and a half star-92X25-min
Check Price!
Check Price!

Asics Gel-Cumulus Vs. Saucony Kinvara – A head to head comparison

In the above sections, we have covered the overview and some of the major differences between Saucony Kinvara and Asics Cumulus.

In the following sections, we are providing you with some more details about these two running shoes for a better understanding of their nature.


The outsole of Saucony Kinvara has a rubberized foam material for the most part of its outsole.

However, it also has strategic rubber placements in the high wear and tear areas. This improves the durability of the sole and will improve the grip of your shoes.

The outsole of Asics Gel Cumulus has ASICS HIGH ABRASION RUBBER or AHAR+ in the heels. This makes the heels very durable and shock-absorbing.

Also, in the other parts of the sole, you have AHAR which is very durable and provides you with good grip and increases the lifespan of these shoes.


The midsole of Saucony Kinvara has PWRRUN in the midsole. It is a lightweight material, that will provide you with rebound, comfort, and durability. Also, this foam adapts with your stride and provides you with a running experience that is unique to you.

Apart from the midsole foam, the midsole unit of Saucony Kinvara also has the PWRRUN+ topsole. This is a more springy and bouncy sole, that will add excellent pep to your feet.

The midsole of Asics Gel Cumulus has FlyteFoam that provides you with a lightweight and cushy running experience. It is a responsive cushioning and is also environmentally friendly.

Apart from the Flytefoam cushioning, what makes Asics Gel Cumulus so good at shock absorption is its gel cushioning. It has silicone-based gel cushioning that will provide you with excellent impact resistance.


The upper of Saucony Kinvara is made from engineered mesh. This is a simple mesh, that has been updated and is very lightweight and breathable.

It will stretch with your feet and will make you feel very comfortable. Also, since it moves with your feet, it will virtually disappear on your feet.

The upper of Asics Gel Cumulus also has Engineered Mesh. This is a plush mesh that is lightweight and will provide you with good breathability, a luxurious fit, and an irritation-free experience.

The irritation-free experience is also due to the Frictionless 3D Print Construction. This enables you to experience a blister-resistant and sockless wear experience.


In terms of weight, Asics Cumulus is heavier than Saucony Kinvara.

This is not surprising as Saucony Kinvara is a no-fuss and no-frills attached shoe. It is a very minimal shoe in a way that sticks to the basics and it has done so well for Kinvara.

Saucony Kinvara weighs around 6.5oz /184g for women and 7.5oz/213g for men.

Nike Pegasus weighs around 8.1oz/230g for women and 9.9oz/280g for men.


There is a minor price difference between Saucony Kinvara and Asics Cumulus with Cumulus being the pricier one.

However, the price difference will come up to around $10 which is not a huge difference, although, I would go with Saucony Kinvara as my daily mileage is not more than 5 miles as of now.

For my needs, Saucony Kinvara will be a good choice and I would mind paying that extra $10. However, if you like pep things up, then Asics Cumulus will be a great choice.

Also, Cumulus is very stylish and comfortable. It will make you stand out in the crowd.

In the above sections, you will find almost all the similarities and differences between Saucony Kinvara and Asics Cumulus.

However, there are a couple of more running shoes that will be able to provide you with a similar running experience.

Below you will find our recommendations and why we think those can be good alternatives.

Similar Shoes

Running Shoes Similar To Saucony Kinvara 12

Saucony Kinvara is a lightweight neutral running shoe. It is excellent for daily runs and will provide you with a good amount of cushioning. 

It is comfortable and will provide you with a great running experience. A running shoe that can provide you with a similar running experience is New Balance Beacon and the same is mentioned below.

New Balance Beacon Running Shoes
689 Reviews
New Balance Beacon Running Shoes
  • For a Lighter, Softer Feel: Fresh Foam Beacon v3 lightweight running shoes have a soft and springy design that’s ideal for runners who want to move in all-around plush comfort
  • Plush, Natural Ride: These running shoes are built for runners with Fresh Foam midsole cushioning that is precision-engineered to deliver an ultra-cushioned, lightweight ride with every stride
  • Breathable Comfort: The engineered mesh on the uppers of these lightweight and breathable performance running shoes helps to provide cool comfort as your workouts heat up

Last update on 2021-10-04 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Asics Gel-Cumulus 23

Asics Gel Cumulus is a running shoe for underpronation. It can also support underpronating runners. It has a good amount of cushioning and will provide you with a comfortable ride.

We think the running shoe mentioned below should be able to match the experience of Asics Cumulus. This is the reason we are recommending this as an alternative to Asics Gel Cumulus.

Brooks Dyad 11 Running Shoes
559 Reviews
Brooks Dyad 11 Running Shoes
  • THIS MEN'S SHOE IS FOR: The Dyad 11 is perfect for runners who want a secure fit and a stable feel. Runners with slightly wider feet will also appreciate extra room in the forefoot. This Brooks Dyad 11 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance.
  • SUPER-SOFT CUSHIONING: BioMoGo DNA, our proprietary cushioning, adapts to your stride, weight and speed. Why? So it can help protect you by reducing impact on your joints.
  • GENEROUS FIT: Sometimes you need a little extra room to move around in. So if you need a roomier shoe because of flat or voluminous feet, your search is over.

Last update on 2021-10-05 / Affiliate links / Images from Amazon Product Advertising API


In the above sections, you will find almost all the differences and similarities between Saucony Kinvara Vs Asics Cumulus. Hope this helps you with your research.

Both Saucony Kinvara and Asics Gel-Cumulus are excellent running shoes. However, due to the upbeat style, more sizes available, able to cater to a wider range of runners, and excellent cushioning, we have chosen Asics Gel-Cumulus as our winner.

Your choice may vary for us. If so, let us know your reasons for selection.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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Yoga For Runners: 15 Essential Strength-Training Yoga Poses For Runners

Yoga For Runners: 15 Essential Strength-Training Yoga Poses For Runners

Yoga For Runners can be very valuable too for strength training. However, which poses to practice is the question. What I found is a long-time yogi is that the below set of exercises will help you the most. These strength-training yoga poses will improve your hip flexibility and mobility and will also improve your overall core and lower body strength.

Yoga For Runners

Why Yoga For Runners Is Beneficial?

Yoga strengthens all the muscles in your body. It balances the imbalances of muscles and can lengthen shortened tissues.

With all the pounding from running, many of your muscles will be regularly stressed and tightened. Yoga can release that stress and stretch these muscles.

Also, it is one of the cheapest forms of strength training that you can have. To get started, you only need a good yoga mat that is thick and durable. Also, nowadays you get yoga mats with alignment lines that are eco-friendly. Overall, your cost to get started with a strength training routine will hardly be around $30 which can be very convenient for most of us stuck at home.

3 Rules To Stick To

Rule #1: Listen To Your Body

Listen to your body. The flexibility and strength of each body are different. Also, one side of your body is stronger than the other. If you feel pain while doing certain poses, just stop at the point it starts hurting.

If you keep forcing your body, it will get injured severely. Yoga is a gentler form of exercise and one of its principles is ‘Ahimsa’ or non-violence. And this principle extends to yours as well.

Moreover certain exercises like bow pose or other poses like pigeon pose, etc. the stretch can be so strong that it will tear the ligaments if you are not flexible enough.

However, if you keep improving little by little every day, your body will be so strong and supple that you will be able to endure almost anything.

Rule #2: Move With Breath

In yoga, breath is equivalent to ‘prana’ or life. All your yogic movements should be connected to your breath. In fact, to go deeper into a pose, you can use your breath to guide you.

For fun, you can try this experiment, go into a forward bend as much as possible you. Next, with every exhalation, go a bit deeper into the pose. You will be amazed at how much deeper you can go into that pose.

Also, this is an excellent tool to calm your mind, when you are feeling restless and cannot focus in your practice. Take a couple of deep breaths and you will sense the calmness in your body. In fact, you can try this tactic in almost any stressful scenario.

Rule #3: Performing Savasana Is Non Negotiable

Many people are under the belief that savasana is of no use. In reality, it is one of the trickiest and most difficult poses to perform.

However, if you perform 20 mins of savasana it is said that it is equivalent to almost 4 hours of sleep. Also, the amount of stress relief it provides is unparalleled. Also, it will keep you calm in most stressful situations.

Although I cannot prove it, it delays or almost nullifies the onset of DOMS. We used to have almost 20 mins of savasana after every 75 min of yoga practice. However, the next day, I couldn’t find much body pain and I’m talking about the days when I just started yoga. You can also try this and experience it for yourself.

15 Essential Strength-Training Yoga Poses For Runners

1. Surya Namaskar

How To Perform Surya Namaskar?

Surya Namaskar is a set of 12 poses that are done one after the other in continuous vinyasa. I’m describing it with brief descriptions along with a video that you can follow along.

Pranamasana (Prayer Pose)

Also called ‘Prayer Pose’. Stand straight on the floor with your feet together. Join your hands and place them near your chest. In the final position, your wrists will be almost at the same level as the elbow. Take a deep breath and with the inhale move to the next asana.

Hastottanasana (Raised Arm Pose)

Raise your arms above your head. The arms should be close to the ear. Also, there should be a backbend. Go as far as possible for you. Now with exhale move to the next asana.

Hasta Padasana (Standing Forward Bend Pose)

Fold from your hips and try to touch the floor. If it is too difficult, then your can hold your ankles. Now inhale and move into the next pose.

Ashwa Sanchalanasana (Equestrian Pose)

Extend your right leg back as far as possible. Fold the left knee and it should be as close to the chest as possible. Keep both the palms on the floor. Look up and your neck should be slightly bent backward. Now exhale and move to the next pose.

Dandasana (Staff Pose)

Both your legs are stretched behind you and you will bring your body parallel to the floor with your weight on your arms and feet. It will build muscle and tone your arms, legs, and wrists. Hold your breath and move to the next pose.

Ashtanga Namaskar (Knee Chest Chin Pose)

Bring your knees to the floor while your toes remain tucked in. Bring your chest down to the floor and then your chin. Inhale and move to the next pose.

Bhujangasana (Cobra Pose)

Keep your elbows to the side of the body. Press on your palms and lift your chest and head off the ground while looking upwards. Exhale and move to the next pose.

Adho Mukha Svanasana (Downward Dog Pose)

Lift your hips towards the ceiling while keeping your palms and feet on the ground. Your back will remain straight and your hands should remain close to your ears. Also, your elbows shouldn’t be pointing back, rather they should point to the side. Now inhale and move to the next pose.

Ashwa Sanchalanasana (Equestrian Pose)

Repeat this pose with left leg. Exhale and move to the next pose.

Hasta Padasana (Standing Forward Bend Pose)

Both palms touching the feet or holding the ankle. Inhale and move to the next pose.

Hastottanasana (Raised Arm Pose)

Raise your arms with a slight back bend. Exhale and come to the next pose.

Pranamasana (Prayer Pose)

Relax for a breath or two and repeat the 12 poses again for 5-10 times.


  • Strengthens Whole Body – Strengthens legs, ankles, and feet. Improves hip and spine flexibility and also develops core strength. All of these are very beneficial for runners.
  • Teaches motion-breath synchronicity – You move with inhaling and exhale. This helps your body’s coordination with breath inhalation and exhalation which is beneficial when you try to implement rhythmic breathing while running.
  • Improves focus – Since you will be moving with breath, you need to focus on breath to get it right. This improves your focus and concentration.
  • Weight Loss – If you do Surya Namaskar at a fast pace, it elevates your heart rate quickly (speaking from experience as a yoga student) and also simultaneously stretches your abdominal muscles. This will help you to lose weight. Some of the yoga practitioners perform 108 Surya Namaskar every day.
  • Improves lung capacity – Surya Namaskar is meant to be done with deep breaths, or diaphragm breaths. Here will you will expand your belly to take breaths. This gives the lung more space to expand and effectively improves lung capacity.

2. Padahastasana (Hand-to-feet Pose)


  • Keep your feet hip-width apart.
  • Inhale and raise your arms above your head.
  • Exhale and bend from hips till your hands touch the floor.
  • Inhale, lift both the forefoot with heels still touching the ground.
  • Place both the palms under your forefeet and place your forefeet on them.
  • Try to go as deep as possible into the pose.
  • Hold for 10 counts.
  • Inhale and come up.
  • Exhale and lower your hands to the sides of the body.
  • Repeat 3-5 times.


  • Effective against osteoporosis
  • Stimulates liver and kidneys
  • Improves digestions
  • Strengthens thighs and ankles
  • Stretches and strengthens hamstring, calves, and back muscles
  • Stimulates circulation
  • Relieves stress and tension.

3. Downward Dog To Upward Dog Movement


  • Start in a downward dog position as you have done it in the Suryanamaskar above.
  • Inhale and drop your hips while lifting your chest upwards.
  • Keep the toes tucked in. You should have a nice arc at your back.
  • Exhale and lift the hips up and drop your chest between your arms.


  • Improved core, glute, and hip strength.
  • Improved hip flexibility.
  • Stretch in calf, ankles, and hamstrings.
  • Improved shoulder strength.

4. Warrior I, II and III

We will start this sequence in Warrior I pose and will move onto Warrior II and then Warrior III. Warrior III is very challenging and if you cannot move into that pose, you can temporarily skip that.

Once you get proficient with Warrior I and II, you can work on Warrior III.


  • Start with your left leg at the back and your left feet at almost 90 degrees to the ankle. You are using your back feet as an anchor so that you can maintain balance in this entire sequence.
  • Your right leg is at the front and bent 90 degrees at the knees.
  • Square your hips to the front.
  • Now inhale and raise your arms above your head. Hold Warrior I pose for 10 breaths.
  • Exhale and lower your hands straight to the shoulder level and perpendicular to either side of the body.
  • Now twist your hips, so that your right hand is pointing at the front and the left hand pointing to the back.
  • You should turn your head to the right to gaze over your right fingertips. Hold the Warrior II pose for 10 breaths.
  • Raise your hand above the head and square your hips to the front.
  • Now keeping your front knee slightly bent, start bending down till your body is parallel to the floor and your arms pointing at the front.
  • Now let go of your back leg and gradually raise it to your body’s level. Hold the pose for 10 breaths and come back to warrior I and then to Samasthiti.


  • Strengthens ankles and legs.
  • Strengthens shoulders and back muscles.
  • Tones the abdomen.
  • Improves balance and focus.

5. Chair Pose


  • Stand straight with your legs hip-width apart.
  • Inhale and lift your arms above your head. Keep your shoulders down and your spine neutral.
  • Exhale and start bending your knees until your thighs are parallel to the floor. Your upper body is at an angle of around 30 to 45 degrees with your thighs.
  • Also, be mindful that your knees should not cross your toes, in other words, you should be able to see your toes if you gaze down when in the final pose.
  • Hold the pose for 30 seconds to 1 min.


  • Strengthens your knees, and legs.
  • Strengthens your back.
  • Strengthens your shoulders.

6. High Lunge


  • Raise your arms overhead.
  • Push down the ribs slightly.
  • Your back neck should be in a straight line or slightly curved back.
  • You can gaze at your fingertips.
  • Bring your left leg to the front with both feet pointing forward.
  • Now bend your front knee and make a 90-degree ankle.
  • Hold the pose for 10 counts.


  • Opens groin and hips.
  • Strengthens your legs, knees, and ankles.
  • Stimulates abdominal organs.
  • Increase stamina and lung capacity.
  • Stretches chest and spine.

7. Plank (high and low)


  • From the downward dog pose using your hip, drive your entire body forward, so that it is in a straight line.
  • Hold it for 10 secs then bend both your hands at the elbow so that your fingertips are pointing in front.
  • Your body is still in a straight line like it was in a high plank. Hold it for 10 secs and go back to high plank.


  • Strengths your core.
  • Strengthens and tightens your glutes.
  • Improves your posture and alignment.
  • Keeps your bones properly aligned.
  • Develops strength in your whole body.

8. Dolphin To Plank


  • Start in a dolphin pose. This pose is much like a downward dog pose however, your palms are clasped together and your forearms are on the floor. Your upper body is supported by the upper arm, elbows, and most importantly, your core.
  • Now tighten your core and with exhale drive your body forward to a low plank.
  • Inhale and go back to the dolphin.
  • Keep doing this until you feel totally exhausted…


  • Strengthens your core.
  • Strengthens and tightens your glutes.
  • Strengthens your shoulders.
  • Effective for raising your heartbeat in a short time.
  • Improves strength of your whole body.

9. Four-limbed staff pose


  • Start in a downward dog pose and move into a plank. Tighten your entire body.
  • With exhalation slowly lower your entire body down so that it becomes parallel to the floor.
  • Hold the pose for 30 seconds and go back to the full plank pose.
  • Repeat for 3-5 times.


  • Strengths your arms and wrists.
  • Improve core strength.
  • Improves awareness of your body.

10. Cobra


  • Lie flat on your abdomen with the tops of the feet touching the floor.
  • Place your palms at the side of your shoulders.
  • Keep the elbows close to your body.
  • Inhale and start raising your chest off the floor and as high as possible. Your body from the hip should remain on the floor throughout the duration.
  • Hold for 15 to 30 seconds. Exhale and release back to the floor.
  • Do this 3-5 times.


  • Strengthens your spine.
  • Stretches your entire frontal body.
  • Firms up glutes.
  • Stimulates abdominal organs.

11. Bow Pose


  • Lie flat on the floor.
  • Bend your legs from your knees.
  • Hold your ankles with your palms.
  • Inhale and raise your body as high as possible.
  • Exhale and return to starting position.
  • Do this 3-5 times.


  • Stretches your entire front body including your hip flexors.
  • Strengthens the back muscles.
  • Improves your posture.
  • Stimulates abdominal organs.

12. Pigeon Pose


  • From all fours, bring your right knee forward and place it in between your wrists.
  • Now relax your back foot so that the entire leg is on the floor.
  • Straighten your upper body and sit up straight.
  • Now to deepen the pose, fold forward till you reach the floor.
  • Stay for 5 breaths.
  • Exhale and raise your buttocks.
  • Take your front leg back and repeat the above steps with your left leg.
  • Do 3-5 rounds of each side.


  • Improves hip mobility.
  • Maintains your hip level.
  • Calms your mind.
  • Excellent groin stretch.

13. Boat Pose


  • Sit on the floor with your legs bent and feet on the floor.
  • Keeping your back straight, start leaning back until 45 degrees.
  • Now raise your foot straight up balancing your body on your buttocks.
  • You can keep your arms parallel to the floor or raise above your head.
  • Hold the position for 30-45 seconds.
  • Go back to the starting position.
  • Repeat the pose 3-5 times.


  • Strengthens hip flexors and spine.
  • Strengthens your abdominal muscles.
  • Stimulates kidneys, prostate, thyroid, and intestines.
  • Improves digestion.

14. Garland Pose


  • Stand straight with your legs hip-width apart.
  • Start sitting down into a squat position and keep your back straight.
  • Take both of your upper arms between your legs and fold your hands in a namaste position.
  • Now gradually push your knees outwards with your upper arm so that your elbows and forearms are almost parallel to the floor.
  • Stay here for 10 breaths and straighten your legs to come out of it.
  • Do this 3-5 times.


  • Opens up hips and groin.
  • Stretches and strengthens the feet and the ankles.
  • Aids digestion.
  • Improves metabolism.
  • Keeps your pelvic and hip joints healthy.

15. Child’s Pose


  • Kneel on the floor with your toes together and knees hip-width apart or together.
  • Inhale and raise your arms as high as possible and push down your rib cage.
  • Exhale and lower your abdomen till you reach your knees. If knees are hip-width apart, lower it till the chest touches the floor.
  • The palms should be resting on the floor.
  • Rest in this pose as long as you want.


  • Stretches your shoulders.
  • Relaxing pose.
  • Improves flexibility.

Ultimate Restorative Pose: Savasana

This is probably one of the most difficult asanas to master and its effectiveness is undervalued.


  • Lie down on your back on the floor.
  • Spread your arms and legs to a comfortable distance.
  • Close your eyes and tighten your whole body while fisting your hand.
  • Now just let go and relax.
  • Keep your eyes close for the entire pose duration.
  • Bring your consciousness to every part of your body and without moving it relax it.
  • Once you have relaxed all the part, turn to the right side, curl up, and pushing your body with the left hand, come up into a seated position.


  • Clams central nervous system.
  • Aids digestion.
  • Calms the mind and reduces stress.
  • Reduce fatigue and headache.
  • Helps lower blood pressure.

What yoga poses you do as part of your routine?

What yoga poses you perform as a runner, let us know…



Madhusree Basu - Bestplaygear

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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35 Health And Fitness Benefits Of Running A Mile A Day (2021)

35 Health And Fitness Benefits Of Running A Mile A Day (2021)

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 from it. Now isn’t that a reason to smile!

Even a mile run can make a huge difference…


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

Running a mile a day benefits

35 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 a 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 of less than 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.

2. You Can Focus Running Form

Running form plays a vital role in building up 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 a 5k or 10k run.

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

running 2 miles a day

4. 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 act as 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 low-medium intensity running. In fact, research shows that if you workout for 45 mins every day, it will give your metabolism a boost for more than 14 hours.

You can read more about how to lose weight by running in this resource.

5. 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 as research suggests. 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”. 

6. 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.

This makes the walls of the heart stronger. In a study, it was found that running even 5 to 10 mins a day and at a slow speed of <6miles/hour reduces death risk from all causes of cardiovascular diseases remarkably.

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.

7. 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 as a study shows.

8. 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. 

9. 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. 

10.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.

11. 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 exercise) boosts up your natural metabolism, so the calorie burns faster.

Improved metabolism has several advantages:

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

12. 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 in your stamina.

But, definitely with consistency, your stamina will boost. A study finds that with regular training there will be a significant difference in your endurance.

13. 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?

14. Light on the 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 to get the equipment.

And if you compare running with the cost of going to the gym, 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 a pair of running shoes and a set of cheap and durable resistance bands for strength training.

15. Boosts confidence

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

If your goal is a 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. 


According to research, any type of exercise like running creates new brain cells and calmer areas in the brain. This leads to a confidence boost.

16. Improves Life Expectancy

A recent study shows that running reduces premature death risk by almost 40%. Now, it is hard to predict 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.

17. Maintains Blood Pressure

According to American Heart Association (ADA), if you get moderate exercises like running a mile or equivalent exercise minutes of up to 150 mins per week, your blood pressure will be maintained at all ages.

It doesn’t matter whether you run longer than a mile or shorter. If you can get the mins in, you will be in good shape.

If you get bored with running, you can also go for brisk walking, hiking, stair climbing, or rowing.

18. Controls Diabetes

If you are diabetic or is prediabetic, running can be a great form of exercise for you according to American Diabetes Association (ADA) as it increases your insulin sensitivity.

This is great as your body will function properly and get your blood sugar level to a normal as running a mile takes a lot of energy.

You can switch it up with brisk walking, or something similar. However, your energy expenditure should be similar, a study says. If you can do that, your diabetes will remain in control.

19. Improves Productivity

Moderate exercises like running a mile help in the proper functioning of the hippocampus region of the brain as per a study. Aerobic exercises such as running have shown to change the size of the area of the brain and this area is related to memory and learning. This way you will bring your best to your work and will show improved productivity.

20. Improved Immunity

Researchers have found that people who run for 15-20 min (equivalent to a mile) or exercise for a similar duration of time, three to five times a week are less susceptible to cold or other common ailments.

The study was conducted on a group of healthy volunteers. They were asked to keep a record of their coughs and sniffles over a period of 3 months.

Also, they were asked to record the physical activities that they were doing on a weekly basis. It was found that, if they engaged in exercises like running, their susceptibility to such diseases reduced by almost 50%.

21. Improves ability to deal with stress

A study published in Neurobiology of Learning and Memory found that running can help you to deal with chronic stress and mitigate its negative effects on the hippocampus.

You will be able to experience the positive effects of running on your stress if you run 20 min or around 1 mile in a day.

22. Helps You To Retain Your Learning Abilities

Your memory formation and recall abilities strengthen when your synapses or connections between neurons are strengthened over time. This process is called long-term potentiation or LTP. If you deal with chronic stress over a period of time, these connections weaken. This will gradually impact your memory and learning abilities.

A study found that, if you run or exercise regularly for around 20 mins, these LTP connections are retained. So, you will not have to deal with the loss of learning abilities gradually.

23. Make You Creative

Can running a mile make you creative? It certainly can as a study shows. If you run regularly, there will be a significant creative boost according to the study.

They tested this on 63 individuals who run or perform any other aerobic exercises. The test was measured by the three measures of the Torrance Test and shows significant improvement of creativity level after you have exercised.

24. Improved decision-making capabilities

In an interview with RedBull, neuroscientist Ben Martynoga revealed that “There’s very clear evidence that running boosts your executive function – your ability to direct your attention to what you want to do, and to shut out distractions, and solve problems.”

If you need to make some hard decisions and are toiling with it, just go for a mile run, come back and tackle it.

25. Improved Adaptability To Difficult Situations

Running pushing you to get out of your comfort zone. When you run, your heart pounds, you are out of breath and feel like you might be dying. But then your body adapts, your mind adapts.

Running helps you to develop the mental toughness required to cope with difficult situations.

Also, if you stick to your running a mile plan for around 90 days, you will have to deal with almost all the regular life problems that are there, like waking up your kids on time, making breakfast for them. And you will do that while committing to your running plan. This way also, your overall adaptibility improves.

26. You Will Eat Better

Exercises and running attenuate unhealthy-eating habits in individuals as a study found. Also, it was also found that running will help you to tackle stress-induced eating disorders and will also reduce your chocolate and sugar consumption.

This way, you will naturally be more inclined towards, eating healthier. I’ve observed it in myself. When I take a break from running or exercise for that matter, my unhealthy food consumption increases. However, when I’m exercising regularly, I don’t feel the urge to consume them even if I see them in front of me.

27. Fight Daily Fatigue

If you engage in a low-intensity aerobic exercise like 1 mile running, you will be able to increase your energy levels by 20 percent and will decrease your fatigue level by 65 percent, a study says.

For this study, 36 individuals were selected who regularly complained about fatigue and did not run or exercise regularly.

They were divided into 3 groups…the first group did moderate-intensity aerobic exercise for 20 mins, three times a week for six weeks, the second group engaged in a low-intensity aerobic exercise like running for the same period of time, and the third group maintained a sedentary lifestyle.

The first group and the second group showed an overall energy level improvement of 20 percent. However, the first group showed a fatigue level improvement by 49 percent whereas the second group showed an improvement in fatigue level by a whopping 65 percent.

28. Improves Male Fertility

In a recent study, it was found that running improves sperm count and improves the overall reproductive health of male runners which makes you a more attractive partner.

Running also improves your free testosterone levels which guarantees more time between the sheets.

29. Develop Healthy Attitude In Kids

Running can be a very effective tool to boost a kid’s self-esteem. In fact, there is a study on this that shows that running significantly increases self-esteem in children and young adults.

In addition, it can also help in correcting attitude issues in kids.

30. Keeps Cholesterol In Check

You can keep cholesterol in check if you run or other forms of exercise for 20 min every day as mentioned in WebMD. This will help you to increase your HDL or high-density cholesterol levels and decrease the low-density cholesterol levels.

If you have a completely sedentary lifestyle and have bad workout habits, then it will be the most beneficial to include a mile run in your routine.

You may be able to cut LDL by 15% and increase HDL by 20%.

31. Keeps Bad-Habits In Check

If you run for a couple of weeks, you will find that your cravings for addictive things like recreational drugs, smoking, or excessive drinking have gone down. You will be more inclined to eat healthy after running.

32. Protects And Boosts Cognitive Functions

When you run, it induces a lot of change to the structure of the brain increasing the gray matter as evidence suggests.

This will help you to retain and even boost your cognitive functions.

33. Reduces Depression

Running can be a very good tool for fighting chronic depression and anxiety. Another study found that running can be as good as an antidepressant.

Not only chronic depression, but running can also help you to beat short-term depressing feelings like Monday blues as another evidence suggests.

34. Lowers Risk Of Certain Types Of Cancer

Running will considerably reduce the risk of certain types of cancer like colon cancer, prostate cancer, lung cancer, or breast cancer.

It may also help with brain cancer as one study found.

35. You Will Become Inspiration For Other Couch Potatoes

You will inspire others to start running if you start sharing your daily routines and milestones. Since we as human beings are inherently competitive, you will be amazed to see that your friends have started to get out of their comfort zone.

However, they will have only one goal, to beat your starts. This will in turn keep you also motivated to stick to your routine and keep pushing your limits.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Read More…

10 Best Elliptical Workouts For Runners

10 Best Elliptical Workouts For Runners

Elliptical workouts are very effective for mimicking the running motion. It is also very beneficial for runners who are recovering from injury or working on let’s say their stride rate.

Also, it can be a very beneficial cross-training and a good break from their daily running. However, which one should you do? For answering this question here are the 10 best elliptical workouts for runners. They will improve your efficiency and will provide you a great workout experience.

Best Elliptical Workouts For Runners

Is elliptical training good for runners?

Yes, elliptical training is good for runners and there is a reason for the growing popularity of elliptical machines among runners. Much like running elliptical machines have similar physiological responses among runners.

In one study a trained group of runners was measured on their performance on the elliptical and the parameters like oxygen consumption, heart rate, fuel utilization, and energy expenditure are measured. However, there was no difference found between running and elliptical trainers.

Also, a similar study was performed on a group of female runners and over a period of 12 weeks. The results were almost the same.

How many miles on the elliptical is equal to running?

Any number of miles on the elliptical is equal to running provided you are aware of how to equate the two.

Here are some easy ways to draw parallels to your elliptical training and running. In elliptical machines you have strides. Each stride in an elliptical is measured from the forward-most position to the backward-most position. Also, the stride length varies from 14 to 22 inches.

So, if you want to equate one mile running to elliptical training, it will be somewhere in between 4526 and 2880.


A mile is around 63360 inches. Now divide 63360 by 14 and you get 4525.7 or 4526 (approx.). If you divide it by 22 you will get 2880.

Also, there are some machines that actually measure RPM. If that is the case with your machine, just divide these two numbers by 2 which will be 2263 rpm and 1440 rpm respectively.

Elliptical setting to mimic running

Use 90 rpm (max.) at a resistance level of 2-8.

On the surface-level, this may be perfect as this is equivalent to the golden 180 cadence number.

However, your cadence level will be different. So, before trying out this setting, it is better to measure your own stride rate and then gradually progress towards this golden number.

To do that, just set the elliptical at a comfortable resistance level and move the pedals as you will do when running. Do this for a min and the machine itself will let you know the number.

Once you have that baseline, you can focus on improving that number.

I have got a cadence of around 120 to 130 or 60 to 65 rpm and have a lot of room for improvement and I’m gradually working towards it. And this is what I love about the ellipticals. It will tell you right onto the face your weakness.

You may also try this to identify any potential weakness or just to reaffirm your great numbers.

Elliptical form

As with any type of exercise, form is the most important thing. It is true with elliptical trainers as well.

Also, if you have been running for some time, achieving the perfect elliptical form will be easier. To have a perfect elliptical form, follow the below guidelines:

  • Back straight.
  • Core engaged.
  • Don’t shrug or slouch your shoulders.
  • Stand nice and tall.
  • Hands should be extended to hold the elliptical handlebars.
  • Don’t put your weight on the handlebars like a cyclist.
  • Do use the handlebars to stabilize yourself. They are just for providing you with the pumping action of the hand and nothing else.

Precautions when using an elliptical

Elliptical machines are meant to stabilize you while providing you with a running-like workout. However, if you are not careful you may end up injuring yourself or your neighbors.

Here are some safety guidelines that you may follow while using an elliptical:

  • Start slow.
  • Use proper resistance for an optimal workout.
  • Train with your heart rate.
  • Don’t lean on the machine.
  • Be aware of the foot slipping on the pedals.
  • Hold the handlebars lightly.
  • If in a gym, spray sanitizer on the machine before hopping on.
  • Maintain proper form.

Can elliptical trainers really improve your running?

Yes, elliptical trainers can really improve your running. For starters, you will be able to work on your cadence and improve it till you hit that 90 rpm.

Also, if you focus on your form while working out on the elliptical, you will be strengthening your core muscles and will be able to improve your overall balance.

Moreover, you can increase the resistance at your will, thus providing yourself a way to strengthen the muscles that are used for running.

In other words, if you workout on elliptical, you will improve your running.

Can you use the elliptical for recovery runs?

You can use elliptical for recovery runs. However, since this will be a non-load-bearing session, go for double the time that you would run.

This is especially true if you are recovering from an injury or are very tired. This will be the perfect break from your running routine and you will be still able to include a session of active recovery.


Because using the elliptical trainer will improve the blood flow of your body and thus will help you to recover better.

How long should you use the elliptical?

You should use the elliptical for at least 5 min to at most an hour. The time that you will spend on the treadmill will depend on the purpose of the usage for that workout session.

For example, if you are just warming up for a run, a session of 5 to 20 mins will be sufficient. However, if you are planning for a strength training session, 15 to 60 mins will be required.

If the purpose is active recovery, then you will be using the machine for double the time you spend on active run days.

So, it all boils down to the purpose of the usage of the machine for that day.

Are 45 minutes on the elliptical a good workout?

Yes, 45 minutes on the elliptical is a good workout, provided you are effectively utilizing the time.

What do I mean by that?

For example, if you spend 45 mins on the elliptical but the effort you give is much below your capacity, then it will not be a fruitful session for you. Also, if you go above and beyond on that particular session, you will be opening yourself up for an injury.

So, you will be spending 45 mins struggling on the machine, only to go back home and tend your injury. That won’t be a good workout, isn’t it?

However, if you put in a good amount of effort but don’t overstretch yourself, then it will be a very good and balance-providing workout.

Are 3 miles on the elliptical the same as running 3 miles?

Yes, 3 miles on the elliptical is the same as running 3 miles out or on the treadmill, distance-wise. However, it is not the same impact-wise.

Running outside or on a treadmill is a high-intensity exercise, but ellipticals are designed to take away that impact and provide you with a non-impact workout session. So, your body will have a much easier time working on the elliptical.

10 Best Elliptical Workouts For Runners

1. 30 min Beginner’s Workout

  • 0-10 mins – Warm up at a resistance of 3.
  • 10-11 min – Push the pedals as fast as you can @ 7 resistance.
  • 11-12 min – Easy slow pedaling @ resistance 4.
  • 12-13 min – Push the pedals as fast as you can @ 7 resistance.
  • 13-14 min – Easy slow pedaling @ resistance 4.
  • 14-15 min – Push the pedals as fast as you can @ 7 resistance.
  • 15-16 min – Easy slow pedaling @ resistance 4.
  • 16-17 min – Push the pedals as fast as you can @ 7 resistance.
  • 17-18 min – Easy slow pedaling @ resistance 4.
  • 18-19 min – Push the pedals as fast as you can @ 7 resistance.
  • 19-20 min – Easy slow pedaling @ resistance 4.
  • 20-21 min – Push the pedals as fast as you can @ 7 resistance.
  • 21-22 min – Easy slow pedaling @ resistance 4.
  • 22-30 min – Cooldown @ 3 resistance.

2. 50 min Workout For Long Distance Runners

  • 0-10 mins – Warm up at a resistance of 3.
  • 10-20 mins – Pedal at easy pace @ a resistance level of 7.
  • 20-22 mins – Pedal hard @ resistance of 8 or 9.
  • 22-23 mins – Recovery @ resistance 5.
  • 23-25 mins – Pedal hard @ resistance of 8 or 9.
  • 25-26 mins – Recovery @ resistance 5.
  • 26-28 mins – Pedal hard @ resistance of 8 or 9.
  • 28-29 mins – Recovery @ resistance 5.
  • 29-31 mins – Pedal hard @ resistance of 8 or 9.
  • 31-32 mins – Recovery @ resistance 5.
  • 32-34 mins – Pedal hard @ resistance of 8 or 9.
  • 34-35 mins – Recovery @ resistance 5.
  • 35-36 mins – Pedal hard @ resistance of 8 or 9.
  • 36-37 mins – Recovery @ resistance 5.
  • 37-39 mins – Pedal hard @ resistance of 8 or 9.
  • 39-50 mins – Cool down @ resistance 3.

3. 90 min Pyramid Workout

  • 10 mins warm-up @ resistance 3.
  • 1 min hard pedaling @ resistance 5.
  • 2 min recovery @ resistance 3.
  • 2 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 3 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 4 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 5 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 6 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 7 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 6 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 5 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 4 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 3 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 2 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 1 min hard pedaling @ resistance 7.
  • 2 min recovery @ resistance 3.
  • 5 min cooldown @ resistance 3.

4. 20 min Hill Or Ladder Workout

  • Start with a warm-up of 5 to 10 mins at a low resistance of your choice.
  • Increase the resistance by 1 count (like from 3 to 4) every min.
  • Keep doing this until you have reached your peak heart rate zone. Your fitness tracker will be able to tell that. Also, you won’t be able to keep going after a min.
  • Now keep lowering the intensity by one count every min.
  • Once you have reached your starting resistance, cool-down at your warm-up intensity for 5-10 min.

5. 30 min HIIT

We will set the elliptical to an initial setting of resistance or incline and will perform the below exercise at that setting. For ease of reference point, I’ll use 5 as resistance. You can use any setting you feel comfortable with. However, don’t too high on the resistance as you will not be able to sustain it for the entire duration of the training.

  • 5 min @ resistance 5.
  • 3 min, pedal as hard as possible @ resistance 5
  • 2 min, easy pedal or pedal backward @ resistance 5.
  • Repeat the above two steps until you hit the 25 min mark.
  • 5 min cooldown @ resistance 3.

6. 30 min Cha-Cha-Cha

Here you will set the resistance at a lower intensity and will increase it by 2 counts every 4 min. Also, you will pedal forward for two mins and pedal backward for 2 mins.

We have described the steps below starting with resistance 1. You can start at a convenient level of yours. Since this exercise will become very hard in the last phases, start with something that you are comfortable with. This way you will not have to abandon it in the middle or change course.

  • 1:00-5:00 warm-up @ resistance 1.
  • 5:00-7:00 pedal forwards @ resistance 3.
  • 7:00-9:00 pedal backwards @ resistance 3.
  • 9:00-11:00 pedal forwards @ resistance 5.
  • 11:00-13:00 pedal backwards @ resistance 5.
  • 13:00-15:00 pedal forwards @ resistance 7.
  • 15:00-17:00 pedal backwards @ resistance 7.
  • 17:00-19:00 pedal forwards @ resistance 9.
  • 19:00-21:00 pedal backwards @ resistance 9.
  • 21:00-23:00 pedal forwards @ resistance 11.
  • 23:00-25:00 pedal backwards @ resistance11.
  • 25:00-30:00 cool down @ resistance 1.

7. Easy Run Workout

This kind of workout is great for injured runners. You will have a good workout minus the high-impact of running. Here is what you should do.

  • 0:00-10:00 min warm up @ resistance 1.
  • 10:00-40:00 min run @ resistance 3-5. (choose a resistance with which you can stick for the entire timeframe).
  • 40:00-50:00 min cool down @ resistance 1.

Note: Your stride rate should be as close as possible to your actual running stride rate. Also, see to it that your HR or heart rate doesn’t exceed more than 65-75% of your maximum heart rate.

8. Tempo Run Workout

This run will mimic your tempo run effort. To make it a medium effort run you need to enter a heart zone of 87-92% of your maximum heart rate.

To do that, you will add incline or resistance to your workout. This will automatically increase your level of effort.

  • 0:00-5:00 min Warm-up @ resistance 3.
  • 5:00-10:00 min Pedal @ resistance 8-9.
  • 10:00-13:00 min pedal @ resistance 5.
  • 13:00-18:00 min Pedal @ resistance 8-9.
  • 18:00-21:00 min pedal @ resistance 5.
  • 21:00-26:00 min Pedal @ resistance 8-9.
  • 26:00-29:00 min pedal @ resistance 5.
  • 29:00-34:00 min Pedal @ resistance 8-9.
  • 34:00-37:00 min pedal @ resistance 5.
  • 37:00-42:00 min Pedal @ resistance 8-9.
  • 42:00-45:00 min pedal @ resistance 5.
  • 45:00-50:00 min Pedal @ resistance 8-9.
  • 50:00-53:00 min pedal @ resistance 5.
  • 53:00-60:00 min cool down @ resistance 3.

9. 30 min Balance Run Workout

This is a workout that will actively develop your balance. Also, since you will run most of the time hands-free, you will be forced to rely on your core and will strengthen that. While doing the exercise, work with a stride rate that is comfortable to you.

Here is what you will do:

  • 0:00-3:00 min warm up @ resistance 3.
  • 3:00-5:00 min pedal @ resistance 5.
  • 5:00-10:00 min pedal @ resistance 5. hands-free.
  • 10:00-15:00 min pedal backward @ resistance 5, hands-free.
  • 15:00-20:00 min pedal @ resistance 5, hands-free.
  • 20:00-25:00 min pedal backward @ resistance 5, hands-free.
  • 25:00-30:00 min cooldown @ resistance 3.

10. 15 min Fat-burner Workout

This is primarily an incline workout and will help you to enter the fat burning zone quickly.

Here is what it looks like:

  • 0:00-1:00 min pedal @ resistance 3.
  • 1:00-2:00 min pedal @ resistance 5.
  • 2:00-3:00 min pedal @ resistance 7.
  • 3:00-4:00 min pedal @ resistance 9.
  • 4:00-5:00 min pedal @ resistance 10.
  • Lower back the resistance to 3 and repeat the steps 2 more times.


Honea, D. M. (2012). The impact of replacing run training with cross-training on performance of trained runners. Unpublished Master’s Thesis. Boone, NC: Appalachian State University.

Joubert, Dustin, Gary Oden, and Brent Estes. “The Effects Of Ellipical Cross Training on VO2 max in Recently Trained Runners.” International Journal of Exercise Science 4.1 (2011): 2.

Porcari, John, Carl Foster, and Pat Schneider. “Exercise Response to.” Fitness Management (2000): 1.

Fitzgerald, Matt. Runner’s World Guide to Cross-Training. Rodale Books, 2004.

Garlatz, T. J., et al. “Physiological responses of elliptical and treadmill exercise in collegiate distance runners.” (2008): 1175-2.

Bosch, A. N., Flanagan, K. C., Eken, M. M., Withers, A., Burger, J., & Lamberts, R. P. (2021). Physiological and Metabolic Responses to Exercise on Treadmill, Elliptical Trainer, and Stepper: Practical Implications for Training. International Journal of Sport Nutrition and Exercise Metabolism31(2), 135-142.

Chester, S., Zucker-Levin, A., Melcher, D.A., Peel, S.A., Bloomer, R.J. and Paquette, M.R., 2016. Lower limb kinematics and metabolic cost during elliptical exercises and treadmill running. Journal of applied biomechanics32(2), pp.113-119.

Madhusree Basu - Bestplaygear

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.


The 10 Best Resistance Band Workouts For Runners

The 10 Best Resistance Band Workouts For Runners

Resistance bands are everywhere these days. They are affordable, they are portable and they can replace your whole gym. Quite literally…Almost all exercises that requires a gym equipment can be done with a resistance band.

But then again, can this be used by runners? Of course! yes…You can use these for all your strength training requirement and if you don’t know what to include in such a routine, here are the top resistance band workouts that I would recommend as a runner.

Best Resistance Band Workouts For Runners

Here is the list of resistance band workouts that runners can do as their strength training exercises:

  • Band March
  • Turtle Walk With Knees Bent
  • Side Leg Raise With Bent Knees
  • Straight Side Leg Raise
  • Alternate Leg Lifts With Plank
  • Hip Adduction On Side Plank
  • Angular Walk
  • Knee Rotation In Boat Pose
  • Clamshell
  • Wall Sit

Types Of Resistance Bands

There are many types of resistance bands. They can be differentiated based on their size or based on their usage. Below we have provided you with all the types that are available in the market today.

Normal Resistance Bands Or Loops – These are exactly what the name says. They are a rubber loop that is closed at both ends. They are generally around 2 meters long and can be used for almost all exercises. Also, if you want to do pull-ups and you are have never done it before, you can use these bands for doing assisted pullups. If you are selecting one for pull-ups, then go for these special pull-up bands.

Resistance Bands With Handles – These resistance bands more like rubber tubes. They vary in length and diameter. Generally the heavier the resistance, the shorter and wider the band. Also, they have handles attached to them so your skin will not get damaged while working out with them.

MinibandMinibands cute little flat rubber loops that are almost one-third of the size of the normal bands. However, they are very effective and you can even carry them in your pocket. They don’t have any handles attached to them though.

Fabric Bands – This is more like a double layer resistance bands. The outer layer has a fabric, however, inside you will have the latex band. They are of the size of miniband and generally have Velcro at their tips.

Figure 8 Bands – This is what the name suggests. It is a resistance band in the shape of eight. Also it has handles on both sides. However, these are shorter than the regular bands.

Sheet Bands – These are flat like sheets. They are much wide than normal resistance band and not a close loop. However, they are also made of latex and are available in various resistance.

Resistance Band Workouts

Band March

This is a very effective exercise to improve your glute, calves, quads and hamstring strength. Also, since you will be doing this with a resistance band, you will also be strengthening your core.

Start with a lighter strength band and increase the resistance as you start getting comfortable with the current one. For this one, you would need a mini band. You can use a longer band, but to make it loop around just your feet and keep it that way will take some creativity on your side.

Equipment: A miniband (start with the lightest one available with you)


  • Loop the miniband around your feet.
  • Now stand with your feet hip-width apart. This will create some resistance for your band and also, will not let it fall off.
  • Lift your right leg until you have a 90 degree or less angle with your hips. This means your knee will be above the hip line.
  • Hold this for a couple of seconds.
  • Lower the right leg and repeat the steps with the left leg.

Turtle Walk With Knees Bent

This is a compound move and the effects will be similar to hip adduction exercise. However, since you will have your knees bent a bit and will be leaning forward a bit (around 30 degrees), you will be able to strengthen the whole of your lower body very effectively.

Equipment: One miniband (start with any resistance you are comfortable with)


  • Wear the miniband around your legs just above the ankles.
  • Widen your legs to about hip-width or to a width where you feel a bit of resistance on the band.
  • Bend your knees a bit and lean forward a little. Keep your back straight.
  • Now start your sidewalk with very very small steps. You first move your left leg to the side a bit and then move your right leg a bit.
  • Take 10 such steps in both left and right directions.
  • Do this 3 times.

Side Leg Raise With Bent Knees

The main focus of this exercise is to strengthen your hip adductors. The movement is not explosive but is a controlled on. Since you are not depending on momentum, you will be able to see improvements very quickly.

Equipment: Single piece of miniband. Once you get comfortable or have used up the strength of the highest band, you can combine two or three bands together to amp up the resistance.


  • Stand with your feet hip-width apart.
  • Wear the resistance bands just above your knees.
  • Now bend your knees a bit and lean forward slightly (around 30 degrees).
  • Now lift your right leg sideways using the hip adductors. Keep your other glute muscles squeezed for added toning.
  • Hold the position for 10 counts and put your right leg down. Repeat with left leg.
  • Do this for 10 counts and for 3 sets.

Straight Side Leg Raise

This is essentially almost the same movement as above. However, you will be doing this with your legs and back straight.

Equipment: Same as above.


  • Wear the resistance band around your ankles.
  • Stand straight with your feet hip-width apart. You should be feeling a bit of stretch in your resistance band.
  • Raise your right leg to the side and as high as possible for you.
  • Hold the position for 10 counts.
  • Lower your legs to the starting position.
  • Now repeat it with the other leg.
  • Do it 10 times with each leg for 3 sets.

Alternate Leg Lifts With Plank

This is another compound exercise that will strengthen not only your glutes and other parts of your legs, but will also help you to develop your core.

Equipment: One miniband around your ankles. If you want to reduce the resistance a bit, wear it a bit higher than your ankles.


  • Wear the miniband of your choice around your ankles.
  • Go in low plank or elbow plank.
  • Now, raise one foot off the ground and raise the leg as high as possible.
  • Hold it for 5-10 counts and put it back to the ground.
  • Repeat with the other leg.
  • Do this for 10 counts on each leg for a set of 3.

Note: Don’t try it in high plank as maintaining the form will become a challenge. If you want to up the game, use heavier resistance bands. Also, if you are feeling tired, you can relax in downward dog pose.

Hip Adduction On Side Plank

This is a solid exercise to improve for core strength and your hip strength.

Equipment: A miniband around your thighs just above the knees.


  • Wear the miniband around your thighs above your knees.
  • Go into an elbow side plank on the right side. Means your right hand is on the floor.
  • Now bend the right leg behind from knees for additional stability.
  • Raise your left leg up as high as possible and hold for 5 counts.
  • Put it back down. Repeat it 10 times.
  • Do this with other legs and for 3 sets of 10 rounds each on either side.

Angular Walk

You will be taking big steps and at 45 degree angles. This exercise will help you to strengthen your glutes, and related muscles tremendously.

Equipment: A miniband around your ankles.


  • Wear a miniband around your ankle.
  • Now take a big step in front at 45 degrees with your right leg.
  • Now do it with your left leg.
  • Note that, you are walking, not lunging.
  • Once you have taken 4 steps forward, take 4 steps backward.

Knee Rotation In Boat Pose

This will strengthen your abs, back and lower body. Also, it will improve your coordination.

Equipment: Miniband – 1 count


  • Wear the miniband just above your knees.
  • Now go into a boat pose.
  • Bend your legs at the knees.
  • Put your elbows on the ground for added balance with your back straight.
  • Now move your knees from side to side and in opposite directions.


This may be one of the most effective workouts for your glutes and hip adductors.

Equipment: A miniband


  • Wear the miniband around your thighs just above your knees.
  • Lie on the ground on one side.
  • Bend your arm at the elbow and put it under your head like a pillow.
  • The legs are bent in front of you at 45 degrees with your hips and knees stacked on top of each other.
  • Keeping the feet together, open up your top knee towards the ceiling. Hold for 10 counts and return back to the starting position.
  • Do let the other knee rise up.
  • Do this 20 times and 3 reps on both the sides.

Wall Sit

Will walk on your calves, quads, hamstring and core. Also, it will help you to strengthen your glutes a lot.


  • Stand in front of the wall with your back on the wall touching it completely.
  • Your legs are in front of you and not in contact with the wall.
  • Now slide down gradually so that your thighs are parallel to the floor.
  • Hold the pose as long as possible.
  • Slide back up to a standing position.
  • Repeat 3 times.
  • Try to hold your pose for 5 mins each time. If you cannot try to start with 10 counts and keep increasing. Also, if you want to make it more effective do it as the last exercise of your last workout session.


Are Resistance Bands Good For Runners?

Yes resistance bands are good for runners. It can strengthen your muscles and make your movements more efficient. This helps you to avoid injuries and also improve your performance. Also, you have total control over your training as you will be able to increase or decrease the resistance according to your needs.

Another benefit of using resistances bands are that, they are inexpensive and are very portable and you can exercise any muscle group in your body with these. You don’t need any heavy equipment and you need very less space.

How To Run Faster With Resistance Bands?

To run faster with resistance bands, you will have to include them in your speed and agility drills. This will improve the effectiveness of the workout and will help you to run faster.

You don’t need to do anything fancy for this, if you are currently doing a speed and agility routine, then just adding a miniband to each of the exercises will do the trick.

Also, if you are looking for a speed and agility drill for runners with resistance bands, here is a very effective set of exercises that you can start to do.

How Many Times A Week Should You Train With Resistance Bands?

You should go for 2 to 3 days of resistance band training. Resistance band training is a form of strength training and as with any other strength training, you should do it for a max of 3 days a week.

If you are not doing any other form of workout, you can do it for up to 5 days. However, the remaining two days will be your rest days and will help you to recover.

Training for seven days a week will be detrimental and you may get injured in the process.

How Long Does It Take To See Results Using Resistance Bands?

As with any other strength training program, you will be able to see results using resistance bands in 30 days or 4 weeks.

However, this may be a very gross generalization as the results that you are looking for may not be only related to workout.

For example, if you want to lose weight, you can lose weight with only resistance band exercises. However, if you overeat in most of the meals, you will not be able to lose weight.

However, if you want a visible change that your friends and family will be able to see, you would need at least 90 days or 12 weeks.


Hamilton, Ryan J., Carl D. Paton, and William G. Hopkins. “Effect of high-intensity resistance training on performance of competitive distance runners.” International Journal of Sports Physiology and Performance 1.1 (2006): 40-49.

Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. The Journal of Strength & Conditioning Research22(6), 2036-2044.

Mikkola, Jussi, Ville Vesterinen, Ritva Taipale, Benoit Capostagno, Keijo Häkkinen, and Ari Nummela. “Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners.” Journal of sports sciences 29, no. 13 (2011): 1359-1371.

Jung, A.P., 2003. The impact of resistance training on distance running performance. Sports Medicine33(7), pp.539-552.

Blazevich, Anthony J., and David G. Jenkins. “Effect of the movement speed of resistance training exercises on sprint and strength performance in concurrently training elite junior sprinters.” Journal of Sports Sciences 20.12 (2002): 981-990.

Madhusree Basu - Bestplaygear

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.