Too Fat To Run: 5 Tips For Heavy Runners To Make Running Easier

Too Fat To Run: 5 Tips For Heavy Runners To Make Running Easier

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.

Oh! you cannot run, you are too fat…do you think it would make any difference? Oh! don’t bother, you are not going to reduce…It will be difficult for you to run…don’t try…Are you pestered by such comments from your friends and family?

Are you doubting yourself that you cannot run? Do you think you are too fat to run? Well if so, here are some tips that will make your running easier…Also, we have answered some very popular questions and provided some guidelines for heavy runners to get started…

Too fat to run-min

5 Tips For Heavy Runners To Make Running Easier

Start small

This is probably the most loosely given advice when it comes to running. Everyone will say, oh! start small…and then they will say, run 1 mile non stop and then take a breather.

But you are just starting out, and many of us who are running for some time have forgotten our starting days. If you are just starting out, then start by taking baby steps, and by that, I mean real baby steps.

First of all, don’t start running right away, but gradually build up to it…

Instead, start by walking. Walking is one of the most natural movements of your body and it is pretty much used to the mechanics…Also, it is not very impactful on your joints and you need not focus too much on the form as your body instinctively knows that.

For the first couple of weeks start by walking some distance…Do anything that is comfortable for you…

To understand your threshold, go walking for three consecutive days…and walk till you feel like you need to catch a breath…

Take an average of that and for the following sessions stick with that…

This way you will be stretching your limits but not too much that you will give up…Also, aim at going for a walk for at least 3 days…

Use a comfortable shoe

This may seem obvious, but you will be surprised that many beginners skip this essential step.

If you don’t want to spend a bunch of money as you are not sure about continuing, go for a running shoe for heavy runners.

These shoes will support your weight properly and will also, provide you with great impact absorption. Also, they will not fall apart easily and leave you high and dry…

You need not spend any money on any other gear, but a good running shoe is a must. This will make sure that your joints are protected and you don’t end up getting plantar fasciitis or Achilles tendonitis or a bad knee.

This obviously comes down to, how much it will cost?

To be honest, I’ll not go for something below $40. The materials used to construct such budget shoes are not good and sometimes may be harmful to your body.

But if you are getting a discount on some great shoes, you may want to grab that…The quality will be good and it will be lighter on the pocket…

Strengthen your glutes, hips, and legs

Let’s face it…if you are on the heavier side of the scale, you are more prone to injuries related to running…


Mainly because your knees and your lower body have to deal with your extra weight. Plus, through years of no exercise, the muscles of your legs, glutes, and hips have weakened and these are the muscles, that will protect you from your injuries.

So, include exercises to strengthen these muscles…If you include 2 days of training along with your walking/running, you will be able to see significant improvement in a short span of time.

But what exercises should you do?

If you are just starting to run, you may not know where to start from…here are some articles that will help you to create your own strengthening routine.

Not only the hips, glutes, and legs, I’ve included some core exercises in the above list as well. This will help you to take a more holistic approach to exercises.

If you cannot decide what to after reading the above article, just go with the 20-min workout routine provided above. That is great for beginners and will help you to get started.

Stick to a particular time

There is something magical about this…

If you go out for a walk or run, do it at a particular time. For example, if you go out at 5:30 AM, stick to that for a couple of weeks. Just know that I’m not advocating morning running…what I’m saying is to stick to any time that is convenient to you.

This will make you anticipate the session and will you will want to do it. This is what I learned by sticking with a scheduled time for yoga. This one habit kept me regularly during that time and somehow it has been embedded in me.

Now I find it much easier to get started during that time and love the anticipation. I tried to run in the morning in the past and still do, but my workout sessions are almost always scheduled in the evening at around 5:30 PM. I don’t know, but that magical stop keeps ticking, and getting started at that time makes me happy.

You can also, try this at a time that suits you well…It will help you to form the habit more easily.

Focus only on one session at a time

If you want to get into a running habit, you have to be consistent. But when you are a beginner, it may seem a daunting task to build up to 30 min of non-stop running.

So what shall you do?

Remember…baby steps…Just focus on today. And just keep going. Rather than focusing on top of the mountain, just focus on today’s training. This will automatically build your endurance over time. Even if you don’t focus on 30 min, you will reach there sooner than later.

So, keep going and happy running…


Advising the Obese Patient on Starting a Running Program

Considerations for Initiating and Progressing Running Programs in Obese Individuals

Bertelsen, Michael Leibach, et al. “The START-TO-RUN distance and RUNNING-RELATED injury among obese novice runners: a randomized trial.” International journal of sports physical therapy 13.6 (2018): 943.

Janney, C.A. and Jakicic, J.M., 2010. The influence of exercise and BMI on injuries and illnesses in overweight and obese individuals: a randomized control trialInternational journal of behavioral nutrition and physical activity7(1), pp.1-11.

Alahmadi, M. A. (2014). High-intensity interval training and obesityJ Nov Physiother4(3), 211.

Umamaheswari, K., Y. Dhanalakshmi, S. Karthik, Nitin Ashok John, and Rehena Sultana. “Effect of exercise intensity on body composition in overweight and obese individuals.” J Physiol Pharmacol (2017): 58-64.

Lee, Duck-chul, Angelique G. Brellenthin, Paul D. Thompson, Xuemei Sui, I-Min Lee, and Carl J. Lavie. “Running as a key lifestyle medicine for longevity.” Progress in cardiovascular diseases 60, no. 1 (2017): 45-55.

Heden, T.D., Liu, Y., Park, Y., Dellsperger, K.C. and Kanaley, J.A., 2013. Acute aerobic exercise differentially alters acylated ghrelin and perceived fullness in normal-weight and obese individualsJournal of Applied Physiology115(5), pp.680-687.

Başkılıç, Halil Rahman, et al. “Effects of Exercise on Body Composition and Life Quality in Obese Individuals.” European Journal of Physical Education and Sport Science (2017).

Wang, Yong-Xu, Chun-Li Zhang, T. Yu Ruth, Helen K. Cho, Michael C. Nelson, Corinne R. Bayuga-Ocampo, Jungyeob Ham, Heonjoong Kang, and Ronald M. Evans. “Regulation of muscle fiber type and running endurance by PPARδ.” PLoS Biol 2, no. 10 (2004): e294.

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.


How To Build Calf Muscles For Skinny Legs?

How To Build Calf Muscles For Skinny Legs?

Last Updated: February 27th, 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.

A well-formed calf muscle will not only enhance the looks of your legs but will also help you to avoid a lot of injuries like plantar fasciitis, Achilles tendonitis, etc. If you want to develop your calf muscles and are worried about your skinny legs, the below guide will provide you all the required steps to get started properly. This guide will be beneficial for runners and non-runners alike.

How To Build Calf Muscles For Skinny Legs?

To build calf muscles for skinny legs, you will have to increase the intensity of your workout for the calf muscles and will have to have a lot of protein. You can also include incline walks or run in your schedule or walk around your house with weighted ankle belts.

If you want to know more and get the detailed steps, then read on…

How To Build Calf Muscles For Skinny LegsHow To Build Calf Muscles For Skinny Legs

5 Exercise to build calf muscles for beginners

If you have skinny legs and want to develop your calf muscles, probably you are just starting off with a training regime or running.

However, you can build your calf muscles simply by increasing the intensity of your day to day activity. If you want a more focused approach, here are some dedicated calf exercises for beginners that will increase the strength of your calf muscles. This will also help you to avoid calf pain when you begin your training.

1. Walking/Running on an incline

This technique you can use both indoors or outdoors.


  • Find an incline. (For treadmills you can set them according to your comfort level. Don’t go overboard with this).
  • Start by walking or running on that incline for 15-20 min.
  • Do this 3 times a week.

One word of caution. If you are just starting, you might be tempted to skimp spending on your running shoe. The effects will be detrimental and you will have to deal with a lot of soreness and stiffness afterward. Avoid this mistake and get yourself a proper running shoe that will save you from this aftermath.

If doing this outdoors, you can run on a higher elevation road or a hill. For me, hills are far away from my residence, but there are some parks which have different terrains. I generally run there if I want to do more calf muscle intensive training.

2. Calf-Raises

This is an exercise that will put direct pressure on your calf muscles. Also, there are some variations that will increase its effectiveness more.


  • Spread your legs hip-width apart while standing in front of a wall.
  • Place your hands on the wall at shoulder level.
  • Raise your heels as high as possible keeping your toes on the ground.
  • Hold for a couple of seconds.
  • Lower your heels to the ground.
  • Repeat for 40 counts of 4 sets.

There are many variations of this basic exercise. You can do this while seated and placing some weight on your lap.

If you get used to normal standing raises, you can try to increase the difficulty by placing some weights on the shoulders.

You may as well challenge yourself by wrapping some weights around your ankles.

3. Walking around with ankle weights

This may be one of the easiest ways to build your calf muscles yet very effective. You will not have to dedicate any extra time to work your calf muscles. Also, you can use this technique while you are doing your household.


  • Get an ankle weight of your choice. It’s better to start with a lighter one.
  • Tie it around your ankles and go on to do your household work.
  • You can keep it on for 30-40 min and then untie it.
  • Also, if you want, you can use these weights while you are running outside or on your treadmill.
  • You should be able to see visible results in a couple of weeks.
Standing Calf Raise

4. Calf flex with resistance band

This is another easy technique that you can do from the comfort of your home. Also, you will need only a resistance band to implement this.


  • Sit with your leg stretched in front of you.
  • Straighten your back.
  • Wrap a resistance band around your feet.
  • Now flex with your toes pointing to the front and away from you. Then flex in backward so that your toes point towards yourself.
  • Do this for 20 times 3 sets.

You need not go beyond 20 reps with this exercise. If you feel that this is becoming too easy for you, then increase the resistance by using a higher resistance band or combining more than one resistance band.

5. Sprinting

This is one of the most common ways to develop your calf muscles. Also, you will be doing two things at once. You will be working on your speed and also you will be improving the strength of your calf muscles.


  • Decide on the length and duration of your sprint.
  • Run as hard as you can as the timer goes off.
  • Take rest for 30 secs.
  • Repeat 2 more times.

Increasing the intensity of your running will put additional stress on your calf muscles forcing them to adapt and get stronger.

Do these exercises 3 times a week to see some visible results sooner. However, when performing these exercises, keep in mind that you should not commit the below mistakes to jeopardize your results.

Calf exercises

Mistakes to avoid when trying to develop your calf muscles

While dedicating a certain amount of time to develop your calf muscles will yield faster results, make sure you avoid the below mistakes.

Focusing only on exercises

If your legs are leaner then it goes beyond saying that you are a lean individual. Based on your fitness level, you may be either strong or needs to improve your strength.

However, no matter what, focusing only on calf raises will not get you very far. You will have to work on your nutrition.

To develop more muscles, most of us use a more protein-based diet. Include lots of fish, eggs, lean meat in your diet. Vegetarians can go for paneer, tofu, and legumes.

If you don’t take care of your diet, you will not see many results. Your diet is probably the most important thing when you want to see a lasting change.

Calf muscle stretching

Too much too quickly

More weights equal more muscle. This is the mindset that most of us have.

And who doesn’t want to save some time…

So what you do?

You go all out and overload yourself with the most challenging workout and fail. You are sore for days and so much so that you don’t want to work out again.

Worse, you hurt yourself and have to tend to your injury and be on a break for a couple of weeks.

To avoid all these, start slow…you will have to get used to the workout first, and then increase the intensity gradually.

Also when you are starting, pick up 1 or 2 exercises from the above-mentioned list and focus on getting better at that.

Not putting sufficient efforts

This problem is the polar opposite of the mistake described above. Here you are not challenging yourself enough to see a proper result.

Here either you are going for way fewer reps or running with not enough speed. To tackle this problem here is what you should do.

Find out your failure point. This is the point after which you cannot do another rep without compromising your form.

Once you have figured that out, do 3 fewer reps than that number. Effectively you will be putting in just enough work and your muscles will be not so sore that you will give up on your workout.


If you follow the above guidelines and stick to your workout schedule, you will be able to build your calf muscles fairly quickly, even if you have skinny legs.

Also, don’t only focus on your calf muscle, try to improve your overall fitness to have a more sustainable result.


Maffulli, Nicola, et al. “Eccentric calf muscle training in athletic patients with Achilles tendinopathy.” Disability and rehabilitation 30.20-22 (2008): 1677-1684.

Macklin, K., Healy, A. and Chockalingam, N., 2012. The effect of calf muscle stretching exercises on ankle joint dorsiflexion and dynamic foot pressures, force and related temporal parameters. The Foot, 22(1), pp.10-17.

Fisher, James P., Martin PD Bell, and Michael J. White. “Cardiovascular responses to human calf muscle stretch during varying levels of muscle metaboreflex activation.” Experimental physiology 90, no. 5 (2005): 773-781.

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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17 Different Ways To Make Running On A Treadmill Fun!

17 Different Ways To Make Running On A Treadmill Fun!

Last Updated: February 5th, 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.

Arghhh!!!! When it will end?

I’ll stop today…will do more tomorrow…

I cannot continue anymore…This is too much…

I feel like a mouse stuck in a wheel….I’ll never do it again

Believe me, there is hope… 😉

Here are my tried and tested ways to make treadmill running fun…

How To make Running on A Treadmill Fun?

To make running on a treadmill fun, use any of the methods described below:

  • Skip the ‘7’
  • Count the number of people with a yellow shirt on tv
  • Race with the song list
  • Focus 5-speed play
  • Run virtually together with a friend over video call
  • Try to remind some funny situations that you were in this week
  • Play with the buttons
  • Mark the goal board
  • Try an interval workout
  • Try treadmill butt kicks
  • Watch Netflix
  • Challenge a fellow colleague
  • Listen to a brand new playlist
  • Do pushups and lunges
  • Focus on the distance and not the time
  • Try the Zombies, Run

I’ll describe each of the methods below so that you can implement them easily.

If you want to try a treadmill challenge then you should definitely check this out. Also, here is a guide to choose the best treadmill for beginners.

1. Skip the ‘7’

This game will provide you with ample distraction from your workout if you are feeling bored.

Using this method you will be able to focus your mental energy completely on this game and you will not realize how time flies.

This game I learned during my early days of my job and it used to get me through those boring meetings which I had no idea of what to do.

Later, I adapted this for the treadmill running and now I have got a new fun way of getting through the workout.

Here is what you need to do:

  • Start counting from 1 to 100. You may select a bigger number also. But trust me, counting till 100 itself will be very challenging.
  • Skip counting any number that ends with 7 and say ‘buzz’ instead. For example, you will count like this, 1, 2, 3, 4, 5, 6, buzz, 8, 9, 10, 11, 12, 13, 14, 15, 16, buzz…so on and so forth.
  • If you fail to reach 100, you will have to restart from 1.

This game will not only make your treadmill runs more fun, but will also make your memory sharper.

2. Count the number of people with a yellow shirt on tv

Another counting game…Yay!

For this, you will have to turn on your TV. You can do this while watching Netflix or Amazon Prime or anything that you like.

This game is simple and you can use any item of your choice other than a yellow shirt. This color works for me, so I’ll provide you with this example.

Here is what you need to do…

  • Start watching your favorite TV show or anything of your choice…Choose something that you have already watched or anything that you may not otherwise watch. Since you will be focusing on the game, you will not be able to focus on something that you have been waiting for.
  • Now, start counting the number of yellow shirts that you see in the show or it can be anything but the color needs to be yellow.
  • Check how many of these you can spot before your workout is over…
  • To up the challenge level, you can keep a mental count of two or three items…

Sounds promising, isn’t it?

3. Race with the song list 

This method can be as challenging or as simple as you want it to be.

To implement this you would need a list of songs. Duh!

Choose something that is upbeat and fast…Here is how you can implement it…

Option 1

  • Run at a faster speed with every other song.
  • Slow down once in the next song.
  • Repeat.

Option 2

  • Run continuously at the same speed for three or 5 complete songs.
  • Change your speed for the next song group or the next song.
  • Then repeat.

Option 3

  • Run till the end of your playlist from start.
  • If you are not used to super long running time, choose a list according to your fitness level.
  • You are not supposed to stop in the middle…
  • Once you have exhausted your playlist, your treadmill workout is done.

4. Focus-5 Speed Play

And not role play… 😉

Couldn’t help it…

Well let’s get serious now…we are trying to do fun things on the treadmill…

This next method will make you act like a kid again…

You have a lot of speed buttons on the treadmill…what you need to do is play with all the buttons one at a time…

Note: You need to consider your fitness level while using this method…mellow it down to suit you…

Gradual Speed Increase

  • Fire up the treadmill and run for 5 mins at one speed. Using a timer for this will help you to be accurate if that is your thing. I like it to be more fluid…a.k.a…am lazy…
  • Once the timer is over increase your speed a bit and run for another 5 min…
  • Keep increasing your speed until you have reached your workout time limit…(Don’t be too aggressive with the speed increase)
  • Cool down for 5-10 mins and you are good to go…

Random Speed Increase

If you like an unstructured way of living, then you will love this…

  • Every 5 mins, set the treadmill speed to a different level. Try to be as random as possible.
  • Once you reach your time limit cool down…

Stacking up the ladder

This may be one of the commonest ways to implement this focus-5.

  • Every 5 min, increase your speed. Do this, till you reach the half time of your workout schedule.
  • Then start reducing the speed, every 5 mins till the end of your workout…

Ocean-Wave speed play

This is the same as the previous one, but here you will do three sets for these.

  • To implement this, first, divide your workout time into 3 equal parts.
  • Let’s say you work out for 30 mins…then it will be 10 mins of three slots.
  • Now, you cannot implement a 5 min ladder with this slot, so change it to focus-2 or change your speed every 2 min or 1 min and follow the above-mentioned process.
  • Repeat it for the remaining slots.

5. Run with a virtual trainer

If you do not love to have a coach around but don’t want to pay for the top dollar, you can always go for a virtual trainer.

Some of the treadmills like NordicTrack 1750 comes with iFit enabled touchscreen and you can train with a virtual trainer.

NordicTrack 1750 is being voted as one of the top treadmills available in the market today by TreadmillReviews (Amanda Brooks is associated with this treadmill site)

Having a virtual trainer frees you from the responsibility of adjusting your incline and speed as the trainer takes control of that.

What you need to do is just finish the workout…This will break the monotonous workout routine and will allow you to have more fun.

Also, there are some cool running apps out there…Some of them I personally liked are:

Nike Run Club

adidas Runtastic Running App


6. Run virtually together with a friend over a video call

We human beings are social beings…and this social distancing is killing us in more than one way…

We are getting devoid of simple pleasures like running with a group of friends or throwing up some challenges to them…

Honestly, without them, running has lost its charm a bit…

So, here is what you can as a boredom buster for your next treadmill run…

  • Call up a running buddy of yours and start a challenge…
  • The challenge can be anything like maximum distance or maximum time or anything else that you can think of…
  • You can even up the game with some virtual awards…
  • Since you will be doing it over a video call, it will be very engaging and refreshing for both you and your friend…and so much fun.
  • You can even do this with multiple buddies of yours…

7. Try to remember the funny situations of the week

These situations can occur everywhere…For example, I ate all my sister’s cookies (not the way…but too much fun) and packed the box neatly in the cupboard. Later she was furious and cursed me all day for it…

  • So you try to remember all the funny things that you did or you were in this week while running on the treadmill.
  • This will take your mind away from the workout and will make you smile even…

8. Play with the buttons of your treadmill

Remember when you were kids?

You used to press all the buttons you can get your hands on…

This time also, you will do the same…

  • Check all the speed and incline buttons you have on your treadmill.
  • Press them randomly at regular or complete random intervals.
  • Experiment with speed or incline or both…
  • However, a word of caution, don’t overdo it and push your body not too much.

9. Mark the goal board

This is probably the most visual and involved entertainment during treadmill running.

It will need a bit of preparation and if you already have a fixed running schedule, then implementing it will be a piece of cake…

  • Divide your day’s treadmill schedule into mini-goals.
  • Write them down on a piece of paper…
  •  Now start your workout…
  • Every time you achieve a mini-goal, you will mark it as complete…or with a tick mark…
  • This will motivate you to achieve the next goal…
  • And once your workout is complete and you have burned through all your goals, you will be flooded with a sense of accomplishment.

10. Try an interval workout

Mixing up your runs with different kinds of running training can help you escape that treadmill boredom.

Essentially what you will be doing here is training different kinds of intervals.

Interval Training

You can set up interval training on your treadmill and then follow along. You can do different types of setups like running intensively for 5 mins and then running at an easy pack for 2 min, then again run at a higher level, and then slow down.

This plan will work for both beginners and any other level of runners. You just need to adjust the intensity and time according to your preference.

Treadmill Preprogram

Yes, nowadays most of the treadmills come with pre-programmed workouts. You can try out different types of running like trails, and hills, and many more. You can even train with your heart rate and adjust the treadmill to keep you in a specific heart rate zone.

Also, you can go for a structured approach or a completely random one. I don’t like too much randomness in my routine and so I love to stick to the more boring schedules. You on the other hand can choose a complete random training structure to amp up the fun-level.


You can try fartlek workouts if you want to incorporate some speed work into your treadmill session. This will help you run at a faster pace at random intervals. You can combine it with songs or persons.

For example, you will run faster when a song from a particular singer plays or if a particular person shows up on TV. The more random the choices, the better the speed-work will be.

11. Try treadmill butt-kicks

If you are trying this out, then make sure that you do this at a low speed. Otherwise, you may get imbalanced and fall off the treadmill.

  • Start the treadmill at 3mph and don’t go above 5mph.
  • Shift your focus to your butt cheeks.
  • Now fold one leg up quickly to touch the butt-cheeks.
  • Follow this with the other leg. You are not trying to reach back, you are lifting your legs straight up from the knees.
  • Do this for a min and take a break. You can adjust the timings based on your fitness level.

12. Watch Netflix

Ah! this must be the tip that you have been waiting for. But not so fast.

You can binge-watch Netflix until the workout is over.


You can combine it with the above methods of interval training or butt-kicks to make it more effective.

This is what you can do…

  • Start the show you want to watch and start running on the treadmill.
  • After 5-10 mins set the speed of your Netflix show to 1.5x and increase your treadmill speed by a similar amount.
  • After 5-10 mins reduce the speed of the Netflix show and return back to your earlier running speed.
  • Do this a couple of times and then try some butt-kicks.
  • Increase the speed of the show and slow down your treadmill as mentioned in the above section.
  • Now do 20 rounds of butt kicks…Once done reduce the speed of the Netflix show.
  • Repeat 2-3 times.

13. Challenge a fellow colleague

This tactic may even earn one or two extra brownie points with your boss as you will be showing some great initiative to keep your team engaged during these tough times.

You can do this challenge with a colleague or with a group of colleagues.

This is what you need to do:

  • Create a new group on a platform of your choice.
  • Invite your colleagues to the group.
  • Select a 30-day treadmill challenge.
  • Explain to them the challenge and what is the winning criteria.
  • Then start the challenge formally and enjoy the ride. 🙂

14. Listen to a brand new playlist

If you are too bored with running and looking for fun things to do on a treadmill, giving a brand new playlist a shot may be ideal.

You can create your own playlist or you can go for a pre-built playlist available.

Some of the songs that you may use are:

  • Roar – Katty Perry (My all-time favorite)
  • Till I Collapse – Eminem, Nate Dogg
  • Dance Monkey – Tomes and I
  • La Romana – Bad Bunny, El Alfa
  • Purple Hat – Sofi Tukker
  • Right Now – Van Halen
  • Don’t Stop Believin – Journey
  • Savage Remix – Megan Thee Stallion and Beyonce
  • What’s My Age Again? – Blink-182
  • Pump It Up – Elvis Costello
  • Start me up – The Rolling Stones
  • Good as Hell – Lizzo
  • Love Myself – Hailee Steinfeld
  • The Runner – Foals
  • Physical – Dua Lipa
  • Party In The USA – Miley Cyrus
  • Just Dance – Lady Gaga
  • Pon De Replay – Rihanna

Roar and Pon De Replay are on top of my list. I can listen to them endlessly in a loop throughout the day. If you have not listened to them, you have to at least once…

15. Do pushups and lunges

No, not on the treadmill…You will fall…

What you can do is, spread an exercise mat next to your treadmill.

After running for 10 mins on the treadmill, just hop-off it and do 10 rounds of pushup and lunges on the mat.

Again hop on the treadmill and run for another 10 mins.

Repeat till the end of your workout session.

What you are doing is, you are trying to add some variations to your normal routine. Also, your body is getting used to a new form of workout.

This will improve its functional fitness and you will not be solely focused on running.

16. Focus on distance and not time

This is probably, one of the oldest tricks to break the treadmill monotony. We get too much impatient when we watch time.

Imagine when you wait for someone and watch the clock like a hawk. The time seems to pass like a snail.

No matter what you do, it seems like the hands of the watch are not moving. This is the same when you are waiting for your workout to get over.

Also, you don’t focus on the length of distance that you planned to run for.

Instead, you do this:

  • Break up the entire distance, in small chunks.
  • Focus on completing each chunk. This way, you will feel that the workout is moving faster and you will be done in no time.

17. Try the Zombies, Run

If none of the above methods are entertaining you enough, or you want something that will give you more adrenaline rush, try to run with the zombies.

Zombies, Run is one of the best running apps where you will have to participate in a video game and run away from the zombies.

You are the protagonist here and you have to build your base and have important supplies like medicine, ammunition, etc.

All these you will have to do while surviving from the zombies. This game work both for outside and treadmill running.

Also, a word of caution, if you are playing this game while running on a treadmill, reduce the speed. This game is too addictive and will distract you completely. If you are too distracted while running at speed, you may get off balance and fall off.

So, just be mindful, when using this app.

Some more interesting ways to enjoy your treadmill run

Want to enjoy your treadmill run more?

Here are some more interesting ways. I’ll not describe them as I did above as they are similar to above but with some minor twists. You will be able to get creative with these.

  • Watching a game and sprint when the players sprint.
  • Listen to some interesting podcast while your leg does all the work.
  • Concentrate more on the outside of the window than on the run, provided your treadmill is beside a window.
  • Watch the people working out in front of you, if you are in a gym.
  • Use some entertaining running apps like Minion Rush or Angry Gran Run. They are similar to Zombies, Run, but with some variations. Would be great to mix them up.
  • Hide the timer with the tower.
  • Use a trail app to pretend you are running in the woods.
  • Practice running meditation.

Why use a treadmill at all?

The treadmill can be an excellent way to get your running miles in, even if the weather outside is bad.

Here are some of the reasons that you should use the treadmill sometimes:


When the weather is bad outside or it is too dark to run safely, it is better to hit a treadmill.

This will help you to avoid any possible injury

Keeping the Workout rhythm:

If you cannot run safely outside due to weather conditions or anything, then it is always better to run on a treadmill.

This way you will not be missing out on any of your workout routines if you are working with a particular schedule

Hill Training:

If you don’t have any hills in your neighborhood, then treadmills can help you to get trained with that as well

You can increase the incline to the desired level and you are good to go

Less chance of injury:

The belt of the treadmill is more accommodating than the hard pavement. It reduces the overall impact on your body and is easy on your body.

This is very beneficial for people with a back problem.


Running on a treadmill has its own advantages, but I agree that it can be hellishly boring.

But it need not be. You just have to be a little creative and make it fun.

If you cannot think of any way to make it interesting, then you can always refer back to my “How To make Running on A Treadmill Fun?”  article

Now go, have fun.

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.


Sinclair, Jonathan, et al. “Three-dimensional kinematic comparison of treadmill and overground running.” Sports Biomechanics 12.3 (2013): 272-282.

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17 Actionable Tips to Improve Your Running Endurance!

17 Actionable Tips to Improve Your Running Endurance!

Last Updated: February 5th, 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.
Want to boost stamina?

Run 2 miles every day.

Eat more veggies…

Don’t drink alcohol…

Well…all are perfectly sane advice (most of the time, no alcohol…really?)

The problem is they lack the details.

Like, run 2 miles in how much time? What should I eat before that? After that?

Any precautions I need to take…and the list goes on…

It’s frustrating to not know the answers…

So, I picked up 17 tips to improve running endurance that you can implement today and provided the exact steps.

If you want to read further on stamina building, build stamina in under two weeks and How To Increase Running Stamina By Food? will definitely shed some new insights.

#1. Use a guitarist’s technique to improve your running economy today

Improving running economy will make your body more efficient in burning the oxygen you supply to it.

This in turn can improve your stamina.

So, in short

improving running economy = improving running stamina

Got it…

But what is running economy anyway?

According to Wikipedia:

Running economy consists of many physiological and biomechanical factors that contribute to running performance, and is measured to quantify energy utilization while running at an aerobic intensity. Oxygen consumption (VO2) is the most direct method for measuring the running economy, as the exchange of gases in the body, specifically, oxygen and carbon dioxide closely reflects energy metabolism. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy.

How to implement it practically?

From the above description, it seems so complicated.

You have to have:

  • Shorter contact time with the ground
  • Less braking forces
  • Less oscillation (vertical)
  • Specific joint angles during different phases of the gait cycle
  • Consume less oxygen

In short, having a good running economy is almost impossible for an average Joe, like me and you.

Or is it?

A simple solution is to practice to increase your stride rate.

Ugh! I know you’ll again ask, “how the hell I implement it practically”?

Well, do what a guitarist will do for increased strumming speed…

First, they get a metronome…

They set it at a desired bpm or beats per min

They start strumming to match the speed of the beats.

You use this same technique to increase your stride rate.

But how?


  • You would need a clip-on metronome or a metronome app (metronome is a device that counts beats per min).
  • You must know your stride rate.


1. Start running at your natural rhythm.

2. Count every time your right foot touches the ground.

3. Do this for 60 secs.

4. Multiply it by 2 and you have your stride rate.

5. If your stride rate is somewhere upwards of 180 per min, you don’t need to follow the next steps.

Else follow along.

Your goal is to increase your stride rate by 5% every week until you touch 180.

6. Let’s say your current stride rate is 150. So, this week’s target is 158. 

7. Now set a metronome at 158 beats per min and start running.

8. Try to match the steps with the beats of the metronome.

9. Pump your arms a little faster. Due to reflex, your legs will also start to move faster.

10. If you have improved or achieved 5% more strides by the end of the session, congratulations.

11. Else, keep working on it by following steps 9-10 until you hit that number.

12. Once you are there, again increase it by 5% more and keep going – until you reach 180. 

#2 Run 10% more today using mind games

Here is my short story…

I started running around a year back.

How much could I run on the first day?

It’s an awesome 10 full seconds…

Yep, you read it right…

Only measly 10 secs…before I had stopped.

Can’t blame my fitness…I had too much adipose tissue 😛

I tried a lot but could not get it up to 1 min even after 5 weeks…

That’s when I decided…

No matter what, I’m going to take my running time to a full 10 min non-stop

and yes I did it…


After 5 weeks into running, I could run 25 secs non-stop.

I wanted to run for 60 secs at a stretch and in 5 weeks. 

Here are the exact steps for you to follow along:


1. Calculate your current running time. Mine was 25 secs

2. Assuming you run 5 times a week, try to increase your running time by 10% every second session.

For example, on Monday you ran for 25 secs.

On Wednesday you increase it to 27.5 secs

On Friday it will be (27.5+2.75) = 30.25 secs.

3. Now start running and start calculating.

1, 2, 3, 4….each second is one count.

Do this till you reach 31 (0.25 is not possible while counting. 🙁 If you find a creative way to do so, let me know)

4. Stop or walk for 30 secs, and start again.

5. Continue this for 20-25 min, and you are done for the day…

6. Keep increasing your time like this, until you reach your target.

Caution: For me, it worked till I reached 1.5 min.

After that, it became really hard to increase my run time by 10% every second session.

So, I switched to the “Push for 30 secs more Or Push for 1 min more” technique.

This is what I did, 

  • I picked a nearby pole or car (anything which is big, visible, stationary can serve as your target)
  • I told myself, “I’ll stop once I reach there”.
  • Then I started to run and calculated till 30 or 60.
  • I stopped only when I reached 30 or crossed the pole whichever is later.
  • This gave me enough mental ammunition to keep going.
  • The better I got, I kept pushing the target farther.

Now I just count laps.

How to increase running endurance fast? If you don't know, how to improve your running stamina, here are the essential tips to improve your running endurance in a short amount of time.

How to increase running endurance fast? If you don’t know, how to improve your running stamina, here are the essential tips to improve your running endurance in a short amount of time.

#3. Build Core Strength to share the load

Running is surely putting just one step forward of the other, but that is not the end of it.

If you want to build running stamina and have an injury-free running experience, you need to get the rest of your body engaged.

This means, especially your core.

The more strength your core and legs have, the better stamina you will have while running.

For strengthening the core, I use Yoga since I’ve been practicing it for some time.

Here are the exact poses and the steps:

Plank Pose

What you are trying to achieve?

Holding your body in a straight line using your core muscles.

You should not use your hands to hold your body.

If you are unsure, just bend your arms a little.

This will take away any support from them and will force you to engage your core.

Yep, this is the most important pose.

The first time when you try it, your entire body will shake as your core will be struggling to keep you in place.

Don’t panic and definitely don’t curse me for that  😛

After a couple of times, it will go away.


  • Start with the downward dog pose. This means your hands and your feet on the mat. Your buttocks pointing towards the ceiling. If you got this pose correctly, you will look like an inverted “V”.
  • Now gradually push the upper part of your body forward and lowering your buttocks. Your legs should remain straight and the toes of your feet on the ground.
  • Stop when your body is in a straight line and there should be no bending at the hips.
  • Also, don’t let your hips hang towards the ground, giving you the shape of a mild arc.
  • If so adjust yourself and bring your hips up.
  • Do this 3-5 times and hold the pose from at least 10 counts each time.

How can you be sure you got the correct form?

If it is too easy to hold the pose, then maybe your hips are hanging. Check that.

Check if your arms have a minor bend at the elbow.

If this is the first time, your entire body may be shaking and you should be having a tough time holding the pose.

Here is a short video explaining the pose:

Side Plank

Side plank is basically balancing your body on a straight line on one side using your core.

Like plank, you may face the same shaking problem.


  • Begin in plank. Follow the above steps to ease into the pose.
  • Now shift your body weight slightly towards the left side.
  • Tighten your core muscles and open up your body so that the front side of your body is facing the wall in front of you.
  • If you cannot hold the pose, bend your top leg and place the feet on the mat in front of your hips. (This is a modified side plank)
  • Once done on one side, repeat it on the other side.
  • Do this pose 3-5 times and hold it for at least 10 counts each time.
  • This video will help you follow along.

Boat Pose

This is by far the most challenging pose after plank.

Here your entire body is only on your buttocks and you are holding the pose only with your core.


Check if holding the pose is easy for you.

You may be arching your back out to balance your body.

If you find yourself doing so, straighten your back and hold the pose using your core only.


  • Sit on the mat with your back straight and legs stretched in front of you.
  • Now bend the knees while your feet are still on the mat.
  • Take a deep breath.
  • Raise your legs as high as possible.
  • Straighten your legs.
  • Check if your upper half of the body is curved or has moved back from the starting position.
  • If so bring it back.
  • Once you have balanced yourself properly in the pose, stretch your hands in front and hold the pose.
  • Do this pose 3-5 times and holding for at least 10 counts each time.
here are some running endurance tips that will increase your running stamina insanely. Running Stamina tips that will surely work.

here are some running endurance tips that will increase your running stamina insanely. Running Stamina tips that will surely work.


This pose works on your glutes, hips, and abdomen.

It opens up your shoulders and relieves back pain if any.


  • Strengthen legs and feet
  • Strengthen and opens hips
  • Works on your gluts and strengthen them
  • Opens up your shoulder
  • Stretches chest, neck, and spine
  • Stimulates abdominal organs, lungs, and thyroid
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Helps in asthma, high blood pressure, osteoporosis, and sinusitis
  • Clams your mind, helps alleviate stress and mild depression


Avoid this pose if you have neck, back, and knee injuries. You may continue your practice, once you have recovered.


  • Lie down on the ground in a supine position or the backside of your body on the floor.
  • Legs stretched in front and hands by your side.
  • Now fold your legs at the knees and place your feet on the ground.
  • Your heels should be as close as possible to your sitting bones.
  • Check if your back and neck are on the floor. Avoid moving your neck from side to side.
  • Walk your feet towards you till your heels graze your fingertips.
  • Distribute your weight evenly across your feet.
  • Now inhale and lift your hips up high towards the ceiling.
  • Interlace your fingers and press your forearms down into the mat to get more lift in the hips.
  • Hold the pose for 5 breaths.
  • Exhale and release the clasp of your hands.
  • Now gently lower your hips till it touches the ground.


When you do an expansive pose like a bridge, it is required to counter-balance it with a non-expansive pose.


  • Bring both of your knees to your chest
  • Hug them tightly with your arms.
  • This will release any stress on your lower back and will also give you a calming effect.
  • Hold the pose for 5 breaths.
  • Then gently let go of your hands.
  • Straighten your legs and relax.
  • Do the entire sequence 3-5 times and holding the pose for 10 counts each time.

Bridge pose video:


Bow Pose

This is a great pose and I love it totally.

It strengthens the muscles in the back, abdomen, arms, and legs and stretches the throat, chest, arms, abdomen, hips, groin, thighs, and ankles.

It also flexes your spine and activates spinal nerves, increases circulation, and strengthens the entire length of the spine.


  • Helps with weight loss.
  • Strengthen core and in turn, you get great abs.
  • Improves digestion and appetite.
  • Gives flexibility to the back.
  • Strengthens back muscles.
  • Strengthens ankles, thighs, groins, chest, and abdominal organs.
  • Cure menstruation disorder.
  • Improve the function of the kidney and liver.
  • Releases back pain. 
  • Improves posture.


Avoid bow pose if you have:

  • High or low blood pressure
  • Migraine
  • Insomnia
  • Serious lower-back or neck injury


Lie down on your abs

  • Exhale and bend your knees
  • Hold the ankles with your hands
  • Inhale and raise the thighs, head, and chest as high as possible
  • Try to maintain the weight of the body on the lower abdomen.
  • Join the ankles.
  • Look upward and breathe normally.
  • If you want to go deeper into the pose, try to hold your toes
  • Now exhale and gradually lower your body to the floor. You are still holding your ankles with your hands.
  • Now gently let go of your ankles and come back to the starting position.

Counter Pose:

Once you are done with your bow pose, you should counter it with a child pose.

This is the universal counterpose and helps overcome any stress that settles in your back, shoulders, neck, and arms.

It completely relaxes your body.


  • Kneel on the floor.
  • Touch your big toes together and sit on your heels
  • Then separate your knees hip-width apart
  • Exhale and lay your torso down between your thighs.
  • Gently try to elongate your torso as much as possible so that your chest and hips are as close to the floor as possible.
  • Stay there for some time.
  • Gradually come back to the starting position.
  • Hold the pose for as long as you need to feel relaxed.

Bow Pose


Child Pose (Counter Pose)


#4. Add weight training to improve your running performance

Weight training is very good to improve your running economy.

This way, you will utilize oxygen more efficiently during the run.

You can choose between free weights, machine or bodyweight exercises three times a week.

Here are the exercises that you need to do today as part of your strength training routine.

Repeat each exercise 10-15 times.


  • Start in a standing position.
  • Feet separated a little wider than hips.
  • Toes pointed slightly out.
  • Clasp hands at chest or extend it at the shoulder height for balance.
  • Shift your hips a bit back.
  • Bend your knees
  • Lower down as far as possible with chest lifted.
  • Your thigh should be parallel to the ground when you bend your knees.
  • Press on the ground through your heels and come back up to the starting position.
  • Repeat for 10 to 15 reps. 


  • Stand with feet hip-width apart.
  • Step forward with right foot.
  • Bend both knees to 90 degrees.
  • Press on your forward feet and back toes, come back to the starting position.
  • Do it with the left foot.
  • To make this exercise more effective, you can hold two dumbbell or kettlebells.
  • Do 10 to 15 times on each side.

Calf Raise:

  • Stand on your toes with feet hip-width apart on the edge of a step or box.
  • Slowly lower heels down below the edge of the step.
  • Pause for a second
  • Slowly lift back up to starting position.
  • Repeat for 10 to 15 reps.

Mountain Climbers:

  • Start with a full plank with shoulders over wrists, the core is engaged and your body is in a straight line from shoulders to heels.
  • Bend your left knee in toward your chest.
  • Quickly go back to the starting position.
  • Immediately bend the right knee and move it toward the chest.
  • Quickly move back to plank position.
  • Continue for 10 to 15 reps per side.

Raise and hold:

  • Lie faceup, legs straight, arms by sides
  • Place your hands below glutes with palms facing downwards.
  • Lift legs just six inches off the mat.
  • Engage your core and hold the position.
  • Be there for 30 to 60 seconds.
  • Do this 10-15 times.

Russian Twist:

  • Sit on the floor, knees bent, heels on the mat.
  • The lean upper body back about 45 degrees.
  • Elbows bent and hands together
  • Rotate the torso to the right, then to the left.
  • Continue for 10 to 15 reps on each side.
  • To make it more challenging, hold a dumbbell or kettlebell or lift heels off the floor.

Leg Lifts:

  • Lie on your back, legs straight, hands under glutes with palms facing down.
  • Keeping lower back flat against the mat, lift legs up toward the ceiling using your core.
  • Keep your knees as straight as possible.
  • Slowly lower legs down toward the floor but don’t touch the mat.
  • When your legs are just above the floor, lift them back up.
  • Repeat 10 to 15 times.
  • Another variation could be to bring your legs down at 45 deg or 60 deg to the floor.

Bicycle Crunch:

  • Lie on your back with both hands behind your head.
  • Elbows wide, and legs bent at 90 degrees with knees over hips.
  • Take your right shoulder off the mat to bring your right elbow toward your left knee and extend your right leg straight.
  • Reverse to bring left elbow to the right knee as you extend left leg straight.
  • This will rotate the torso.
  • Repeat 10 to 15 times per side.


  • Start in a plank.
  • Shoulders over wrists, core, glutes, and legs engaged.
  • Bend the elbows to bring your chest near to the floor.
  • Elbows should point back at a 45-degree angle and close to the body. Don’t spread it like bat wings.
  • Push back up to the starting position using your core.
  • Make sure to keep hips in line with the rest of the body.
  • If you cannot do a full push up yet, drop your knees to the floor and keep your ankles locked.
  • Now, perform the same steps as you would do with a half push up.
  • Repeat 10 to 15 times. (Start with 5 if you have to).


  • Stand with feet hip-width apart.
  • Place hands down in front of feet.
  • Jump feet back to a high plank position.
  • Keep hips up and in line with shoulders and heels.
  • Drop chest to the ground.
  • Push back up, without arching back, as you jump feet back to hands.
  • Stand and jump up.
  • Repeat 10 to 15 reps.

#5. Reduce your total body weight today by losing non-functional weight

Running stamina is somewhat related to your body weight.

The heavier you are the slower you will run…and the less stamina you will have.

The good news is, you can always lose weight to increase your stamina.

Bad news…it takes months or years before you get there…

My solution is simple:

Get rid of any non-essentials and have lightweight essentials.

What are the non-essentials for running?

Anything that doesn’t directly contribute to your running.

They just unnecessarily increase your weight.

So, losing them will immediately make you weigh less.


1. Layout all your running gears in-front of you

2. Hold each of them one at a time, and ask yourself “Do I really need this for my running?”

If yes, keep it…if no hide it 😀 …or at least set it aside.

3. Once you have gone through your entire gear inventory, repeat the process with essentials.

4. Now, you should ask, “Can I get a lighter version of this?” If so get the replacement

Caution: Step#4 is optional as you will have to shell out the money (mostly)

If you are on a budget, skip it. You have anyways shed all your dead weight already.

#6. Set a schedule to build discipline

Well…I admit, setting a schedule is not directly related to any workout for stamina building.

Are we sure?

Stamina building has two main things:

Preparing your body for the upcoming grilling.

Preparing your mind to push you through it.

Most successful athletes use creative visualization to improve their performance.

They shape their mind before working on their body.

This is what Tiger Woods used to do before every game:  

Enough about visualization…my point is, to build stamina you have to prepare your mind.

And creating a schedule beforehand gives your mind a lot of time to prepare.


OK…just so that we are on the same page, below is an example of a schedule.

  • Take a piece of paper and pen, or your note-taking app, and write down something like below:

Monday – Do an easy run. Run for 2-4 miles at your own pace.

You can go up to 5 miles if you want and your current fitness level permits.

Stop immediately if you feel pain anywhere in your body.

Tuesday – Do interval training. First, you warm up by jogging/walking at a slow pace for 5-10 min.

Then run at a high speed for 1 min. Then slow down and jog/walk for 90 secs.

Again run at high speed for 1 min. Do this 8 times.

After that start your cool down by running/walking at a very leisurely pace for 5-10 min.

Wednesday – Follow the same routine as of Monday.

Thursday – Go for a long run. Try to run for 40-60 min at a comfortable pace.

You should be able to talk to somebody without having to stop and catch your breath.

Ask a buddy to join you or you can always enroll in a runner’s club.

Friday – Go for an easy run like you did on Monday.

Saturday – Repeat the interval training that you did on Tuesday.

Sunday – Take rest


  • Make 4 copies out of it.
  • Place one above your work desk, one on the fridge door, one on the bathroom mirror, one on your dressing table.
  • Read them whenever you lay an eye on them.
  • This way, your mind will have enough time to get ready for the next day’s drill.

#7. Load up on carbs and turn your body into a fat burning machine

What? Am I serious?

Carbs are supposed to be bad.

Wrong again…

They are one of the three macro-nutrients that your body needs to function properly.

There are mainly two types of carbohydrate a.k.a carbs.

Simple and Complex.

Complex are the ones which have a lot of fibers and supplies you with a lot of vitamins and minerals.

Think unpolished grains and veggies

Simple carbs are those that are devoid of any fibers, vitamins and minerals.

Think white rice, white sugar.

So, stick to complex carbs.

Also, carbs are stored in your muscles and liver as glycogen.

When your body needs an immediate supply of energy, this glycogen store is used and your muscle mass stays intact.

Include 2.3 to 5.5 grams of carbs, per pound of body weight in your everyday diet to avoid glycogen depletion.

Now, I’m not going into diet plans and all…


Because today’s topic is to give you simple tips that you can implement today and get result.

So, in that line, you need to have some carb-rich food just before and after you run.


  • Eat an apple or a banana 20 min prior to your run.
  • Don’t overload as you may throw up or feel sluggish the entire duration.
  • Once you return from your run, you eat one banana or apple within 20 min.
  • This has two benefits.
  • When you run your body needs a lot of fuel to burn.
  • Carbs are the easiest to get converted to that fuel. So, the banana or the apple becomes that fuel.
  • When you return from your run, your body is still in a heightened state of activity.
  • It still needs more fuel to burn and has used up the apple or the banana.
  • If you don’t supply it anything, it may start breaking down your muscle mass to derive that energy.
  • Also, due to lack of fuel supply, your body will go into survival mode and will slow down your metabolism.

[Note: You can replace your apple and banana with boiled potato, or any other sweet fruit.

In fact, occasionally you can have a cupcake or so but don’t go overboard with it as you will be throwing all your efforts down the drains.]

Do you want to build your running endurance? No matter how hard you try, you are going nowhere with running stamina? Here are some running hacks to increase your running endurance immensely.

Do you want to build your running endurance? No matter how hard you try, you are going nowhere with running stamina? Here are some running hacks to increase your running endurance immensely.

#8. Build stamina through breathing techniques

When you are trying to build stamina, breathing correctly can help you to use the energy more efficiently.

This, in turn, will help you to propel faster and longer.

The question is how should you breathe during running?

I found that breathing with both nose and mouth while following a rhythmic pattern is more efficient.

This is also suggested by the running coaches.

Step to check your breathing technique:

Start to jog at your natural pace.

Observe how you breathe?

Is it tied to your steps?

Are you breathing through your mouth and nose?

Is it following some pattern (explained later) like 3:2, 2:2 or 2:1?

If so, you are in good shape.

What if you don’t and need to retrain?

Here is what you need to do…

How should you train yourself to breathe for stamina?

I’ll assume that you have not worked on breathing and just starting out.

To master this, you will take weeks and that is the plan that is provided below.

However, the basic breathing pattern of inhaling and exhaling can be set in only one running session.

So, focus on your breathing completely for one session. In no time, your breath will be tied with your steps.

First, try to match your breathing pattern with your steps. You can walk or jog for this.


  • Walk/Jog for 10 to 20 min.
  • During the walk, you should focus on deep breathing.
  • Concentrate on expanding your belly as you breathe in.
  • Focus on contracting your belly when you breathe out.
  • Do this for 2 weeks, 3 times a week.
  • For the next two week, try 1 min brisk walking and 1 min normal walking while keeping the breathing pattern exactly same.
  • For the next two weeks, try to do a slow jog for 1 min and normal walking for 1 min. Maintain the same breathing pattern
  • Finally, start running for 1 min and jog for 1 min while maintaining the breathing pattern
  • But remember, not to go crazy on the pace. You will not be able to maintain your rhythm that you have gradually built

Once you are used to this technique, get into rhythm…

This is how you do it. Below are some common rhythmic breathing patterns and their steps:

  • 3:2  – This is more suited for the beginner runner. Here you will be inhaling for 3 three steps.

Let’s call it as LEFT, RIGHT, LEFT

Then you will exhale for 2 counts. Which is RIGHT, LEFT.

If you are finding it difficult to do it in your current pace then slow down a bit.

With regular practice, you will be able to master this technique very easily.

  • 2:2  – This is more suited for the intermediate runner or for interval/tempo runs

Here you will have to inhale for two steps (LEFT, RIGHT), and exhale for two steps (LEFT, RIGHT)

This is more labor-intensive and a beginner should avoid this

  • 2:1 – Again they are meant for intermediate runners or for interval/tempo runs

Here you will inhale for two steps (LEFT, RIGHT) and exhale for one step (RIGHT)

  • 1:1 – This is for running at your maximum speed. This is usually used by runners at the last stage of a race.

Here you will be inhaling for 1 step (LEFT) and exhaling for 1 step (RIGHT)

#9. Run On An Incline for more stamina

Running on an incline is tough.

It is very intensive but in turn, it builds strength in your calves, quads, and hamstrings.

This also helps you to build more stamina.

You can do your incline running in two ways.

First, you can do it on the road and the other is on the treadmill.

Steps for the road:

  • Find a road near your area where the road is inclined.
  • Warm up for 5 to 10 mins.
  • Start running at your natural pace.
  • If you need to catch a breath, then slow down but keep moving.
  • Try not to stop.
  • Take more time to cool down after your running.
  • Do an easy run on the following day.

Steps for treadmill:

If you are living somewhere with no inclined roads or on flat land, the above plan will not work for you.

As an alternative, you can use the incline setting of the treadmill and perform the workout

  • Set the treadmill incline to 2-4.
  • Warm up for 10 min.
  • Run at your natural pace for around 25 min.
  • Cool down for 10 min.
  • Do an easy run on the following day.

#10. Take a long run to push your stamina to the edge

When you push yourself over the edge, you break your limitations. This is the same with your body also.

If you get it gradually seasoned to more rigorous workouts, you will rev up your stamina like crazy.

So, take one long run today.

Things you need:

  • Water sipper
  • Running shoes
  • Your fitness watch (Optional, but recommended)
  • Earphones (Avoid if going early in the morning or late in the evening)
  • Your favorite playlist (Duration is similar to your run time)
  • Sunglasses (If venturing out in the day)
  • Sunscreen (If venturing out in the day)
  • Anti-chaff balm
  • Sports Bra (For Women)
  • Compression socks (Optional, but recommended)


  • Do some pre-run stretching of your lower body and hips
  • Do a 10 min warm up by lightly jogging or walking.
  • Start your run. If you run 30 min normally, try to run for 45 min. Basically, increase your run time by 50%
  • Hydrate yourself after every 30 min by sipping a little bit of water.
  • Finish the run by 10 min cool down.
  • Do some post-run stretching of your lower body and hips

Pre-run Stretches


Post-run Stretches


#11. Warm Up sufficiently before your run for a better performance

Ever heard that it is important to warm up before running/workout?

Well I heard also and as most beginners I ignored.

Result, I frequently used to get injured until one of my runner friend pointed out the potential problem.

I wasn’t warming up sufficiently.

Benefits of warm-up

  • Dilates your blood vessels and improves your blood circulation
  • Ensure that your muscles get ample supply of oxygen before you start running
  • Raises the temperature of your muscles for optimal flexibility and efficiency
  • Helps minimize stress on your heart when you start your run, as the heart rate raises gradually

How do you know that you have warmed up sufficiently?

To understand if you have warmed up sufficiently or not, look for these signs:

  • Light sweating
  • Ventilation is increased
  • You feel warm all over your body
  • You don’t feel tense in your muscles

How to warm up sufficiently faster?

Depending on the approach, you may take 5 to 30 mins to warm up.

Here are some effective ways to warm up faster:

  • Jog/Walk at 12 min/mile for 5 to 10 min. You can also do cycling on a stationary bike.
  • Do some dynamic stretches like walking lunges, jumping jacks or opposite toe touches.

Walking Lunges


Jumping Jacks

Opposite Toe-Touches

#12. Run today’s tempo run for 10 mins more

Running tempo runs are great for building your endurance.

However, running longer tempo runs will give you the required strength to persist more.

This is what happened with Patrick Noble, a career army man.

He broke his 3:00 hour marathon run plateau in his 52nd marathon, all thanks to his newer method of running a.k.a longer tempo runs.

As a runner, we all run these tempo runs and are well aware of the process.

To take your stamina to the next level, run today’s tempo run, 10 min more.


  • Start with a warm up of 10 mins.
  • Run at 10 to 20 seconds per mile slower than your 10 K race pace.
  • Run for 10 min more ( If you run 20 min tempo runs, run for 30 min…if you run for 40 min, then today you run for 50 min)
  • Cool down for 10 mins.
  • Do only one tempo run per week.

#13. Land Softly to save energy and reduce risk of injury

Landing softly while running is a great advice.

But how to do that?

The easiest and the most measurable way is to improve your running cadence, shortening your strides and landing underneath your hips.

Optimal stride rate for a runner is around 180 strides per minutes.

This is what every elite athlete has.

With not so elite runners like me, we have cadence in the range of 150 to 160.

So, we touch the ground more and has poor running economy and stamina

We also, tend to get injured more.


  • Clip on metronome or an metronome app
  • Calculate your natural stride (Check tip#1 for exact steps)


  • Setup your metronome for 5 strides more than your natural stride.
  • Start the metronome.
  • Focus on matching your steps with the beats.
  • Also, try to place your foot below your hips.
  • Do this for the entire running session.

#14. Today run 5 strides slower at the beginning and 5 strides faster at the end

Yes you guessed it right.

I’m asking you to run negative splits.

As runners we don’t believe that it is possible to run faster at the end.

But this is where the magic happens.

“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali

Today push yourself to run faster at the end.

This will give your stamina and confidence an immediate boost.


  • We need our trusty metronome
  • Determination to see it through


Let’s assume that you are running for 30 min today and you know your stride count.

If you don’t know your stride count check tip#1 and know your number first.

  • Do your warm up for 5 min
  • Set the metronome for 5 beats less than your stride count
  • Start running.
  • Once your have crossed the 15 min mark, increase your metronome count to 5 beats more than your stride count.
  • Run at this pace till 25 min mark
  • Cool down for 5 min

#15. Run non-stop till your playlist stops

Ah! this is a tough one.

But this is doable.

The basic idea is to set up a playlist that will run for 45 to 60 min. (Feel free to reduce the time)


  • A playlist of 45 to 60 min with upbeat songs of your choice
  • A device to store the list (smart phone, iPod, etc)
  • An earphone
  • Your determination to run it through (trust me, you will want to give up half way)


  • Start with a 5-10 min of warm up.
  • Now fire up your playlist using the device of your choice
  • Start running at a slower pace than usual. (You may use the metronome technique described in #1)
  • Continue to run till the playlist stops.
  • Cool down for 5-10 min


You should not use this tip when running late in the evening or early in the morning.

During both of these times, you must remain alert.

An earphone and songs will take you away from reality and you will jeopardize your safety.

It is perfectly safe if you are using it during a treadmill session or not running during the wee hours.

Want to improve your running endurance? Here is how you can increase your running endurance fast easily. These running tips are what you have been waiting for to increase running endurance.

Want to improve your running endurance? Here is how you can increase your running endurance fast easily. These running tips are what you have been waiting for to increase running endurance.

#16. Do a high-powered bike or elliptical interval for instant stamina boost

Adding variety to your workout is the key to break your plateau and improve your stamina.

We often run uphills to build our running endurance.

But there is a different way of doing it and it will instantly boost your stamina.


  • Because you will be giving your body a different type of workout and break the monotone
  • Excitement of doing something new will push you to go further
  • It will be kinder on your joints
  • You can control the resistance and intensity at your will


  • Uninterrupted access to an exercise bike or elliptical for 30 min or more
  • You determination to finish the workout

Steps for bike:

  • Warm up for 5-10 min
  • Star pedaling the bike.
  • Increase the tension till the point you can barely pedal
  • Stand up now while your feet are on the pedals.
  • Spin the pedals as fast as you can for 30 secs.
  • Sit down and lower the tension and pedal slowly for 1 min.
  • Then again increase the tension of the bike till you can barely move the pedal.
  • Spin the pedals as fast as possible for 30 secs.
  • Lower the tension and slowly pedal for 1 min.
  • Keep repeating this for 30 min to 45 min
  • Cool down for 5-10 min

Steps for elliptical:

  • Start warming up on your elliptical trainer with a little resistance (Don’t avoid resistance completely)
  • Continue this for 5 mins
  • After that crank up the resistance up to a level where you have to put in 80% of your maximum effort.
  • Workout for 60 secs
  • Lower the resistance so that now your effort level is 20% of your maximum effort
  • Pedal as fast as you can without losing balance or form.
  • Do this for 60-90 secs.
  • Repeat 3-7 for 20 min
  • Then cool down for 5 min by leisurely pedaling the trainer

#17. Run a Yasso 800 today to take your stamina to the next level

Yasso 800s are a very effective technique to bring up your stamina in a short time frame.

You will run a Yasso 800 today to break your stamina plateau.

But before that…

What is Yasso 800?

This method of running was invented by Bart Yasso, Runner’s World promotion manager around a decade ago.

Here is how the basic technique work:

Let’s say you want to run your marathon in 3 hours 30 min.

If so, then practice running 800 meters in 3 min 30 sec.

And if you want to run a marathon in 2 hours 58 min.

The run 800 meters in 2 min 58 secs.

This is a very simple technique and has helped many runners to break their time plateau.

Also, their has improved their stamina in a very short amount of time.


  • Start with your usual warm up of 5-10 min
  • Run next 15 min at your natural pace.
  • Now set the timer for your desired time interval. (For example, set at 2 min 58 secs, if you want to run your marathon in 2 hours 58 min)
  • Run 800 meters or till the buzzer goes off.
  • Do this for 3 times in a row.
  • Cool down for 5-10 mins


Building stamina for running is a long term process and is dependent on a lot of factors like your age, your gender, your diet.

However, there are some small small things that you can do today which can positively affect your running stamina.

The above list provides your with a handful of such tips with implementation steps.

How you should use this list?

Pick up one tip from the list and implement it. Don’t try to implement all of them together, you will only get overwhelmed.

Once you have mastered that, pick the next one…then next one…and so on…

Let me know which tip you chose in the comments below and if you need any help implementing it.

Want to build running endurance? Then these running endurance tips are perfect for you. These step by step endurance workouts will improve your running stamina almost immediately and will make your running endurance training worthwhile.


Want to increase your running endurance? Here are some step by step approaches to take your running endurance to the next level. Enjoy your improved running stamina.

Want to increase your running endurance? Here are some step by step approaches to take your running endurance to the next level. Enjoy your improved running stamina.

Not able to improve your running stamina? Here are a couple of hacks that can improve your running endurance real fast.

Not able to improve your running stamina? Here are a couple of hacks that can improve your running endurance real fast.

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.

Recent Posts

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...

Brooks Bedlam vs Adrenaline : Which Brooks Is Best For You? [2021]

Brooks Bedlam vs Adrenaline : Which Brooks Is Best For You? [2021]

Last Updated: July 23rd, 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.

Brooks Bedlam vs Adrenaline. Both of these running shoes are for runners with overpronation. They are similar in weight, price, and use. Then what is the difference?

We have gathered all the required information for you to make an informed choice and our comparison baseline is Brooks Bedlam 3 and Brooks Adrenaline GTS 21.

If you don’t know the answer yet and want to zero in on a choice, then read on.

Without further ado, let’s jump into the detailed comparison of Brooks Bedlam vs Adrenaline.

Brooks Bedlam Vs Brooks Adrenaline GTS-min

This is our winner

Brooks Adrenaline GTS 21

Why it is better?

  • Excellent cushioning.
  • Good amount of protection.
  • Great comfort.
  • Truly customized fit.
  • Good for both long and short distance running.
  • Knee focused design.
  • DNA LOFt for entire midsole.

Brooks Bedlam Vs Adrenaline – An Overview

Both Brooks Bedlam and Brooks Adrenaline are both meant for the same set of runners. If you are a runner with overpronation, you can comfortably use both of these shoes.

Then the obvious question is, how are these two running shoes different from each other?

The main difference between Brooks Bedlam vs Brooks Adrenaline is that Brooks Bedlam has DNA AMP in its midsole whereas, for Brooks Adrenaline, it is DNA LOFT in the midsole.

Other than this, there are still a lot of differences between these two running shoes that we will cover in the following sections…

So, without further ado, let’s begin…

Brooks Bedlam Vs Brooks Adrenaline GTS – Features at a glance

Brooks Bedlam 3Brooks Adrenaline GTS 21
Brooks Bedlam 3 Black/Blackened Pearl/White 8 B (M)Brooks Women's Adrenaline GTS 21, Black/Raspberry, 7 Medium
Find on Amazon!Find on Amazon!
Heel-to-toe Drop8mm12mm
Weight9.5oz / 269.3g (Women)
10.8oz / 306.2g (Men)
9.1oz/258g (Women)
10.4oz/294.8g (Men)
Arch SupportMedium, HighMedium, High
Midsole TypeEnergizeCushion
TechnologyGuideRails, DNA AMP3D Fit Print, Segmented Crash Pad, DNA LOFT, BioMoGo DNA
Sizes5.0 – 12.0 (Women)
7.0 – 15.0 (Men)
5.0 – 12.0 (Women)
7.0 – 15.0 (Men)
WidthNormal (Women)
Normal (Men)
Normal, Narrow 2A, Wide D (Women)
Normal, Narrow B, Wide 2E, Extra Wide 2E (Men)
UseLong Distance, Speed / Track, Cross Training, Treadmill, RoadLong Distance, Road Running, Cross Training, Treadmill
Editor’s Rating4 star rating-92X25-min4 and a half star-92X25-min
Find on Amazon!Find on Amazon!

The main differences between Brooks Bedlam Vs Brooks Adrenaline

  • Brooks Bedlam is a stability running shoe that provides you with great energy return. Brooks Adrenaline is also stability running shoe meant to provide you with cushioning.
  • You can use Brooks Bedlam for every type of running including running on the tracks. Brooks Adrenaline, however, cannot be used on the tracks.
  • The latest version of Brooks Bedlam is 3 and that of Brooks Adrenaline is 21.
  • Fitwise, Brooks Bedlam comes in only one toe-box width, whereas Brooks Adrenaline has the full range of widths for toe-boxes.
  • Bedlam 3 uses DNA AMP in the midsole whereas Brooks Adrenaline GTS 21 uses DNA LOFT in the midsole.
  • Brooks Bedlam uses energize level 3 cushioning. Brooks Adrenaline on the other hand comes with cushion level 2 cushioning.
  • The sole unit of Brooks Bedlam 3 is a bit stiffer than Brooks Adrenaline 21.
  • Brooks Bedlam has a wraparound sock-like fit around the ankle whereas Brooks Adrenaline comes with a more traditional padded tongue and collar.

Brooks Bedlam Vs. Adrenaline – A head to head comparison

In the above, we have provided you all the differences between Brooks Bedlam and Brooks Adrenaline.

However, these are not all the differences…These two running shoes are so different like cheese and chalk and cannot be covered only with highlights.

Below I’ve taken up each aspect of Bedlam and Adrenaline and have compared them side by side.

There will be a lot of information covered in the below sections. If you are not keen on reading, you can check the below images for details.

Now, let’s read on…


Both Brooks Adrenaline GTS and Brooks Bedlam 3 have the same kind of blown rubber in the outsole. However, the way it is spread across the sole surface is a bit different.

Brooks Adrenaline GTS 21 comes with a segmented crash pad whereas Brooks Bedlam 3 only has proper grooves for optimal grip.

The benefit of a segmented crash pad is that, no matter how your feet land, it will absorb the shock and will keep your feet protected.

No segmentation contributes to the overall stiffness and responsiveness of Brooks Bedlam. However, with Brooks Adrenaline, it is far easier to transition from heel to toe.


Also, another big difference between these two running shoes is that Brooks Bedlam can be easily used on the tracks. However, with Adrenaline, you cannot run on the tracks.

Brooks Bedlam Vs Adrenaline Pros and Cons-min


Now, let’s move on from the outsole to the midsole.

This is where the key difference lies for Brooks Bedlam and Brooks Adrenaline.

The midsole of Brooks Bedlam 3 has DNA AMP. In this version, DNA AMP is 20% lighter although the amount of cushioning that it provides is similar to the previous version.

But what is DNA AMP?

To make a more responsive midsole material, Brooks wrapped the DNA LOFT in another layer of rubber. This immensely improves the snappiness of Bedlam and works like a rocket under your feet.

Not only that, but these running shoes also have full body GuideRails that not only protect your knees but also offer a smoother transition.

The midsole of Brooks Adrenaline has DNA LOFT which is a softer material than DNA AMP and helps you to get a more cushioned ride.

However, this running shoe is not as responsive as Bedlam.

Another important difference is the overall heel-to-toe drop of this running shoe.

Brooks Bedlam has a drop of around 8mm whereas Brooks Adrenaline has a drop of around 12mm.

This makes Adrenaline a preferred choice for runners with issues like Achilles Tendonitis or any other calf-related issues.


The upper of Brooks Adrenaline is made with 3D fit print technology and that of Brooks Bedlam is engineered flat-knit mesh.

Both of these upper technologies will provide you with a custom fit and will provide you with an irritation-free experience.

Brooks Bedlam has special breathable zones that will keep you cooler and drier during the entire duration of the run.

Also, Brooks Adrenaline GTS is a more traditional running shoe than Brooks Bedlam.

The former comes with a typical padded collar and tongue, whereas the latter comes with a wraparound socklike fit along with a pseudo-tongue that is stitched to the upper.

Due to this, some of the users don’t like Bedlam as it rubs against their Achilles area and may result in a blister.

However, since these running shoes come with a traditional lacing system, it provides a very secured fit at the mid-foot.

Look wise also, both Bedlam and Adrenaline are completely different. Brooks Adrenaline GTS 21 is more traditional looking whereas Brooks Bedlam 3 has a more edgy look.

Also, another big difference is that the upper of these two shoes have a different number of widths available. Brooks Adrenaline 21 has a full range of widths for both genders. However, Brooks Bedlam 3 only has the Normal width available.

This makes Adrenaline a preferred choice for most runners.

However, arch-support-wise, both of these shoes are the same. Both of them support medium to high arches. If you don’t medium to high arch, you may have to deal with severe pain during running.

Look-wise, both of these shoes are very pleasant with Bedlam having a refreshingly new appearance. Brooks Adrenaline, on the other hand, flaunts a more elegant look and is more traditional in appearance.

The breathability of both of these shoes is also very good. However, I felt, Brooks Adrenaline GTS is a bit better than Brooks Bedlam. It feels much airier and you will not feel hot inside this shoe at all.

As mentioned previously, some of the runners mentioned that their Achilles rubs against Brooks Bedlam’s collar and you may develop a boil initially. However, after a couple of uses, you will not have this issue.

Brooks Adrenaline will not cause any such kind of irritation to your skin and you will be comfortable in it, right out of the box.

Brooks Bedlam Vs Brooks Adrenaline Core Specs-min


Weight-wise, there is hardly much difference between Brooks Bedlam and Brooks Adrenaline GTS.

Brooks Bedlam weighs around 9.5oz/269.3g for women and 10.8oz/306.2g for men whereas Brooks Adrenaline weighs around 9.1oz/258g for women and 10.4oz/294.8g for men.

So, there may seem a couple of ounces’ difference, you will hardly notice any difference in your performance.


Price-wise also, there is no difference between Brooks Bedlam Vs Adrenaline.

Each of them is priced at around $150 when initially launched. It is still almost the same.

However, many of us may not want to pay such a hefty price for a running shoe. If that is the case, then go for Brooks Adrenaline GTS 20 and Brooks Bedlam 2 which is now selling at a heavy discount.

Both of these running shoes are great and will keep you company for a long period of run.

Above are all the differences between Brooks Adrenaline GTS 21 and Brooks Bedlam 3.

If you want to look at some alternatives to both the shoes, then read on…

Similar Shoes

Running Shoes Similar To Brooks Bedlam 3

A lot of running shoes can serve as a good alternative to Brooks Bedlam.

However, we are still working on the list. For the time being, you can take a look at the running shoe mentioned below:

ASICS Gel Kayano 28
54 Reviews
ASICS Gel Kayano 28
  • Engineered Mesh Upper - Multi-directional mesh material improves ventilation and stability.
  • Redesigned external heel counter - Helps keep the foot stable and provide a more comfortable stride.
  • Dynamic DuoMax Support System - This evolution of DuoMax system enhances stability and support, with reduced weight and increased platform support.

Last update on 2021-08-28 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Brooks Adrenaline GTS 21

Brooks Adrenaline GTS 21 has some very good alternatives.

Here is the entire list of the Best Brooks Adrenaline GTS alternatives for you to try.

Also, here is one running shoe that we particularly like:

Mizuno Wave Inspire 17
368 Reviews
Mizuno Wave Inspire 17
  • Enerzy Foam: Mizuno Enerzy Foam is more responsive and has more springy qualities compared to former Running EVA technologies - U4ic and U4icX.
  • U4ic Midsole: Delivers optimal shock reduction, durability, and a superior ride.   Innovatively light, well cushioned, responsive, and resilient.
  • X10 Outsole: Durable carbon rubber that allows for longer wear.

Last update on 2021-08-27 / Affiliate links / Images from Amazon Product Advertising API

Brooks Bedlam Vs Adrenaline Durability-min


We have provided you with all the details of the “Brooks Adrenaline GTS Vs Bedlam review”.

You will get all the required information to make the correct decision for yourself.

However, we found that, due to certain characteristics like a probable initial Achilles rub by Brooks Bedlam, Brooks Adrenaline steals the show.

This is the reason we chose Brooks Adrenaline over Brooks Bedlam.

Let us know if you have any further questions.

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.

Latest Comparisons

Brooks Ghost 13 vs Glycerin 18 : Between Brooks Ghost And Brooks Glycerin – Which One? [2021]

Brooks Ghost 13 vs Glycerin 18 : Between Brooks Ghost And Brooks Glycerin – Which One? [2021]

Last Updated: February 2nd, 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.

Brooks Ghost Vs Glycerin. Both of these shoes are for neutral runners. They both will offer you plush comfort and performance.

Then what is the difference?

If you are a neutral runner and not able to decide on which one to choose let us help you…

Below we have provided a detailed comparison of Brooks Ghost vs Glycerin so that you don’t have to run around.

For our baseline, we are using the current models of these shoes which are Brooks Ghost 13 and Brooks Glycerin 18.

Brooks Ghost Vs Glycerin-min

This is our winner

Brooks Glycerin 18

Why it is better?

  • Plush cushioning.
  • Excellent protection.
  • Truly customized fit.
  • Improved breathability.
  • Good for both long and short distance running.
  • Wider toe-box.
  • Oveall spacious.

Brooks Ghost Vs Glycerin – An Overview

Both Books Glycerin and Brooks Ghost are both neutral running shoes. Why did Brooks come up with two seperate neutral running shoe?

Although these two running shoes are great at serving neutral runners, they are very different from the experience perspective.

If you are someone who is more focused on the performance and is happy with lesser cushioning, then go for Brooks Ghost.

However, if you are someone who needs good amount of cushioning such as sesamoidistis or metatarsalgia, or in general want plush cushioning, then go for Brooks Glycerin.

But is this the only difference?

Well, not really…and you can find all the details in the below sections…So read on.

Brooks Ghost Vs Glycerin – Features at a glance

Brooks Ghost 13Brooks Glycerin 18
Brooks Ghost 13 Grey/Blackened Pearl/Purple 10.5 B (M)Brooks Glycerin 18 Black/Ebony/Blue 10.5 D (M)
Find on Amazon!Find on Amazon!
Heel-to-toe Drop12mm10mm
Weight8.8oz/249.5g (Women)
10.1oz/286.3g (Men)
9oz/255.1g (Women)
10.2oz/289.2g (Men)
Arch SupportMedium, HighMedium, High
Midsole TypeCushionCushion
TechnologySegmented Crash Pad, DNA LOFT3D Fit Print, Segmented Crash Pad, DNA LOFT, BioMoGo DNA
Sizes5.0 – 12.0 (Women)
7.0 – 15.0 (Men)
5.0 – 12.0 (Women)
7.0 – 15.0 (Men)
WidthNormal, Narrow 2A, Wide D (Women)
Normal, Narrow B, Wide 2E, Extra Wide 2E (Men)
Normal, Narrow 2A, Wide D (Women)
Normal, Narrow B, Wide 2E, Extra Wide 2E (Men)
UseLong Distance, Cross Training, Treadmill, Road RunningLong Distance, Cross Training, Treadmill, Road Running
Editor’s Rating4 and a half star-92X25-min4 and a half star-92X25-min
Find on Amazon!Find on Amazon!

The main differences between Brooks Levitate Vs Brooks Ghost

  • Brooks Glycerin is a neutral running shoe that will provide you with plush cushioning. Brooks Ghost, on the other hand, is also a neutral running shoe that is more focused on providing you with a more snappy ride.
  • Brooks Glycerin feels to be more spacious whereas Brooks Ghost seems to be comparatively more snug.
  • The latest generation of Brooks Glycerin is 18 whereas the current version of Ghost is 13.
  • Brooks Glycerin seems to be about an ounce heavier than Brooks Ghost for both men’s and women’s shoes.
  • Brooks Glycerin has a cushion-level of 3 whereas Brooks Ghost has a cushion-level of 2.
  • Brooks Glycerin has more colors available than  Brooks Ghost 13.
  • Brooks Glycerin has transition zones in the outsole for soft and smooth transition whereas Brooks 13 has a segmented crash pad on the outsole for a smooth landing.

Brooks Ghost Vs. Glycerin – A head to head comparison

From the above, you will get all the major differences between Brooks Ghost 13 and Brooks Glycerin 18.

In the sections below, we will cover these differences in more detail.

If you want to get more information before making your purchase, then read on the rest of the Brooks Ghost 13 vs Brooks Glycerin 18 review.

We have also summarized the details in the below images for you to compare easily.

Now, let’s read on…


Both Brooks Ghost 13 and Brooks Glycerin 18 have HPR Plus and blown rubber. Both of these shoes have this kind of rubber on almost all the outsole.

However, the groove pattern on the Brooks Ghost is more intricate than Brooks Glycerin and is called the segmented crash pad which great for your feet. No matter how your feet land, this crash pad is capable of absorbing the impact.

Also, this helps in the easy heel to toe transition for Brooks Ghost runners.

For Brooks Glycerin 18 you have a DNA LOFT transition zone which is also great for an easy heel to toe transition.

The forefoot flexibility of these shoes comes from segmentation and grooves. This makes these shoes adequately firm yet flexible.

However, some of the runners mentioned that Ghost feels a bit more stable than Brooks Glycerin. sole doesn’t have as much traction.

Both Brooks Ghost and Brooks Glycerin are road running shoes and can work on treadmill and concrete. However, you may find the grip to be a bit less on cobblestones.

One thing that these shoes are not made for is trails. If you use these running shoes on the trails, they will wear out the threads fast and the overall lifespan of these shoes will be cut down into half.


The midsole is where all the magic happens for these two running shoes.

Although the overall drop of both Brooks Ghost and Brooks Glycerin is the same, they are very different from cushion wise.

Brooks Ghost has a cushion-level of 2 and Glycerin has 3 of the same type of cushioning.

Out of the four types of cushioning available from Brooks, both of these shoes use the cushion type ‘Cushion’ and this type of cushioning, according to Brooks is soft and protective and will provide the right amount of cushioning at every step.

The Brooks Ghost has a forefoot height of around 20 mm and heel-height of around 32 mm. So, the overall heel to toe drop is around 12 mm.

For Brooks Glycerin, the forefoot height is 22 mm and the heel height is around 32 mm and the overall heel-to-toe drop is around 10 mm.

So, although there is not much difference in the drop, still Glycerin feels plushier than Ghost.

Also, both the shoes have a midsole of DNA LOFT which is completely extended from heel to toe. This is a big change with these versions as it used to be only from heel to midfoot in the previous versions.

However, although this makes these shoes cushier, they are as durable as ever. You will not have the problem of them packing out under your weight and will provide you with an excellent run experience.


The upper of Brooks Ghost uses a new Engineered Air Mesh that provides you with a snug yet secure fit. It uses the 3D fit print that applies strategic stretch and structure to the upper.

However, this new Air Mesh provides good breathability and keeps your foot cooler and drier during the run. Also, this keeps your in-shoe environment healthier.

For Brooks Glycerin, the upper is made from engineered mesh and comes with 3d Fit Print technology that enhances the fit of the shoe.

This mesh has been updated and this double-jacquard mesh is more stretchable and is engineered for strategic breathability, flexibility, and structure.

It also comes with a  plush interior liner that surrounds your foot and moves and expands with your every stride. 

Both of these shoes come with a traditional lacing system and with a well-padded collar and tongue. This makes both of these shoes very stable.

Also, the heel counter of these shoes doesn’t let your foot slide out of it providing you a worry-free ride. 

One major difference between these shoes is the color choices available. For Brooks Glycerin, you have a huge number of colors available, however, for Brooks Ghost, the number of color choices present are lesser.

However, the number of available sizes and widths are the same for both of these shoes and you will find the perfect pair for your feet, no matter the shoe size that you select.


Brooks Glycerin is a bit heavier than Brooks Ghost. It could be because of the extra cushioning of Glycerin.

Brooks Glycerin weighs around 9oz/255.1g for women and 10.2oz/289.2g for men. Whereas Brooks Ghost weighs around 8.8oz/249.5g for women and 10.1oz/286.3g for men.

However, this is a minor difference and will not affect your running performance in any way.


Due to the added comfort, Brooks Glycerin is a bit more expensive than Brooks Ghost.

Brooks Glycerin 18 is priced around $129.95 bucks whereas Brooks Ghost is around $109.95.

However, if you want to get hold of a great running shoe, but do not want to pay this price, you can always go for the previous version.

Both Brooks Ghost 12 and Brooks Glycerin 17 are selling at a decent discount after the launch of these above versions.

These are all the differences and similarities between Brooks Ghost 13 and Brooks Glycerin 18.

However, if you are still not sure, below are the alternatives for both of these shoes…just read on…

Similar Shoes

Running Shoes Similar To Brooks Glycerin 18

There are a lot of running shoes that are great neutral runners. They are also having very close features to Brooks Glycerin 18.

One of them is mentioned below:

Brooks Levitate 4 Running Shoes
1,619 Reviews
Brooks Levitate 4 Running Shoes
  • THIS WOMEN'S SHOE IS FOR: The Levitate 4 is perfect for runners who want a shoe that helps them by giving energy back with each step, the Levitate 4's DNA AMP is now 20% lighter so our highest energy return foam is better than ever.
  • ENERGIZED CUSHIONING: Now 20% lighter, our DNA AMP midsole technology lets your foot spring off the ground with each step for speedy, efficient energy return.
  • SECURE, SOCK-LIFE FIT: We updated the Fit Knit Upper to provide a close-to-foot fit that’s lighter, softer, and more breathable than before. The Levitate 4 runs more shallow and provides a slightly more snug fit. If looking for a more roomy fit, Brooks recommends sizing up by 1/2 a size

Last update on 2021-08-28 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Brooks Ghost 13

We have found some great alternatives to Brooks Ghost.

Here is the complete list of the best Brooks Ghost 13 alternatives.


You will get all the required details to make a decision for “Brooks Ghost Vs Glycerin review”.

However, for me, comfort is paramount during running and in that department, Brooks Glycerin is the hands-down winner.

So, we have selected Brooks Glycerin over Brooks Ghost.

Let us know if you have any further questions.

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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