I was recently running in a local 5K race and noticed someone running right behind me!  Then I started to notice that they were drafting behind me.  Instead of being upset that I was doing all the work and breaking the wind, I dropped back and we began to alternate who would take the lead.  After working together throughout the race, we both went on to run personal 5K records!  This got me thinking, is it bad to draft in running?

Drafting is very common in running and is a way to work together.  Throughout my running career, I have raced over 100 running races and have asked fellow runners whether they believe it is okay to draft in running.  Most runners agree that it is okay to draft when running as long as polite practices are used.  Let’s breakdown the basics of drafting and ways to respectfully draft while running.

What Does “Drafting” Mean In Running?

The term drafting means is an aerodynamic technique in which two objects or people are aligned.  The person behind is technically in the lead person’s slipstream, which reduces the amount of drag.  This effect is increased the faster you are moving and in more windy conditions.  

In more simple terms, drafting while running is when you run behind someone and they block the wind for you, thus making it easier to run with less effort. 

This term is used in many other fields other than running such as car racing, cycling, and even speed skating.

Drafting is legal in almost all running races as long as you do not interfere with another runner.

How Does Drafting Work In Running?

When someone drafts in running this means that you are running behind someone and they block the wind for you. This is beneficial because the person in front has to use more energy to run at a consistent pace. In order to visualize this, think about when you are running and it is extremely windy.

In order to run at a consistent pace against the wind, you have to put in more effort than if there was no wind. By drafting, or running behind someone, it allows you to save energy because the person in front will have to use more energy to block the wind for you. This will cause you to feel less wind and allow you to use less effort to run at a consistent pace. 

5 Etiquette Tips To Draft While Running

Some people believe that drafting when running is poor “running etiquette,” however, there are ways to do it respectfully.  Here are some tips to drafting respectfully when running:

1. Organize Prior To Run Or Race

A helpful tip is if you know a fellow runner that runs a similar pace to you, is to ask them before the race if they would like to work together with you.  If so, you could draft off of each other and switch off taking the lead.  This can help you both run faster as long as you both have similar goals.

2. Communicate To Fellow Runners

Another tip to respectful drafting is to communicate to a runner during the race.  Because it is difficult to talk during a race you can use hand gestures to indicate you would like to work together.  One hand gesture you could use is to point behind you, to indicate that the other runner could draft off of you.  If you want to switch off and have the other running lead, you could move to the side and point in front of you.  After a while, the other runner should catch on to what you are trying to accomplish.

3. Do Not Draft One Person The Whole Time

As the race goes on make sure to keep moving up.  You do not have to draft one person the whole time.  It is actually recommended to draft a little, move up, draft a little, and repeat.  This way you are getting the benefit of drafting while also moving up during the race.

4. Alternate Leaders

A great way to respectfully draft is to alternate leaders.  It can be annoying if a runner stays behind and drafts off of you the whole race.  Therefore, make sure to offer to take the lead and alternate leaders to make it more fair and acceptable.

5. Offer To Lead First

Some people may not want to initially work together and draft with you, therefore, it is a good practice to offer to lead first.  This will cause the other runner to be more willing to work together because they can know that they will be getting some benefit out of it.

Is It Okay To Draft In A Road Race?

When running a race, the goal is typically to complete the distance as fast as you can.  Since you know that running behind someone will make it easier to run faster, shouldn’t you always run behind someone?  The answer depends on your goal of doing the race.  If you are doing it just to complete the race, then you don’t have to worry about drafting.  On the other hand, if you are competitively racing then drafting may be a good option. 

But, is it bad etiquette to draft in a road race such as a 5K? Yes and no.  If you draft without being respectful or without following etiquette drafting tips then it could be seen as poor etiquette. An example of poor drafting etiquette is if you were running a race and for the entire race, you run behind the same person without offering to break the wind.  Make sure to be polite and follow the 5 Drafting Etiquette Tips to draft stress-free during your next road race. 

Is It Okay To Draft In A Cross Country Race?

During a cross country race, there are typically a large number of runners. In many cases, there are over 100 runners. Because there are so many runners in the race, it is more acceptable to draft in cross country races. 

These large cross country races usually break-up into small groups of 5-10 runners.  It is usually a good strategy to stick right behind this group and save your energy.  If the group breaks into a small group of less than 5 runners, it is a good practice to work together and switch off drafting leaders to catch up to the next group. 

Is It Okay to Draft In A Track and Field Race?

Track races are a little more different than most running races.  These races tend to be shorter and most runners will stay in the 1st lane because it is the shortest distance. 

Since there is not much available space, runners are typically right next to each other.  Therefore, when racing on a track it is very hard not to draft unless you are in the front.  This makes it more acceptable to draft in track and field races. 

If you are trying to run faster, make sure to continue to move up and not draft behind the same person for the whole race.  Additionally, track races are a great time to work together with your teammates and draft off each other.  This can lead to faster times and possibly a new personal record.

Is It Okay To Draft When Training?

When training, drafting is typically more acceptable.  If you are training with a team or a training partner, it is generally acceptable to draft and work together with your teammates. However, it is a good practice to communicate to your teammate if you want to implement drafting. 

During training, you usually do not need to run your fastest, but drafting could be useful if the conditions are windy and you are aiming for a certain fast pace.  You can implement drafting and work together with your teammate to build your stamina at a fast pace. 

3 Benefits of Drafting While Running

1. Builds Teamwork

Drafting is a great way to build teamwork because you can not do it by yourself.  It requires a good amount of communication.  A helpful tip to implement drafting into your running training or racing, is to use hand gestures to indicate who should take the lead.  This sounds simple but many people forget to do it.  An example of this is if you are leading, you can point for your teammate to take the lead.  Another way to do this is just to go to the side, point in front of you, and then drop back to have your teammate take the lead.

2. Easier To Maintain Pace

Implementing drafting into your running is a great way to make running easier.  Because at fast paces and windy conditions, there is a high amount of drag, working with a fellow runner to block the wind for each other is a great way to make it easier to run.  

3. Improved Performance

Not only does drafting make it easier to run, but it can also improve your times and performance.  Especially, in track races, drafting is very important and can be the factor of winning and losing a race.  Even in road or cross country races, you will save more energy by not taking the lead.  This can help you run faster.  

Verdict

Some people know that drafting in running is helpful, but are hesitant to try it because they don’t know if it is okay to do.  If you remember to draft respectfully and use the 5 Drafting Etiquette Tips, then it is not bad to draft in running and is acceptable to do.  Properly implementing drafting into your running, can help you be on your way to running faster and hopefully a new personal record! 

At some point in your life, you may have thought to yourself, “I wonder if there is anything I can do to make myself taller?”  Running and exercise can have great benefits for your body and overall health, but does it also have some benefits that are not as well known.  While being tall is highly dependent on your genetics, does running actually make you taller?

Implementing running into your life can actually make you taller but in certain ways that you may not have thought of.  Being tall is highly dependent on your genetics, however, by adopting a running lifestyle it will force you to implement positive changes such as better posture, improved nutrition, frequent exercise, and more sleep into your life.  All of these factors will help you grow and appear taller.

Let’s take a look at 5 ways running can make you taller and 4 harmful things to avoid if you want to grow taller!

5 Ways Running Can Make You Taller

1. Proper Posture

Posture is one of the most important things that make you taller and also appear taller. Whether you are at school or at work, sitting all day can negatively affect your posture.  Constantly hunching over looking at your computer screen or your phone can cause you to get a hunchback. If you do this over time your body will begin to think there are stresses on it and will actually cause your body to build muscle while you’re in this position. These muscles are not the kind you want because they will make your hunched body position permanent.  This slouching behavior can cause you to appear a couple inches shorter than you really are. 

Therefore, by implementing running into your lifestyle, it will force you to have better posture by standing up straight and pushing your chest out.  Additionally, running helps build muscles in your upper body, which can help counteract the negative muscles built up by slouching. Running can make you taller by improving your posture to an upright and strong position.

2. Good Nutrition

Studies have shown that nutrition is one of the most important factors in growing taller.  While running might not directly make you taller, eating like a runner can make you taller. Although runners typically are known to be skinny, most actually eat a lot because of all the calories that they burn during their workouts. This constant cycle of working out and then eating helps build stronger muscles, bones, and joints.  Additionally, adopting a running lifestyle influences you into eating healthier and more nutritious food. When trying to decide between eating at a fast food restaurant or cooking a healthy meal at home try to opt for the healthier option. Not only will this make you feel better on your next run, but it’ll also give you the essential nutrients to grow taller.

3. Good Night’s Sleep

Along with nutrition, sleep is another extremely important factor in growing taller. You might be thinking to yourself how does running help with sleeping?  Well, studies actually show that doing a running workout does improve sleep quality because it tires your body out and actually helps you have a better night of sleep. Additionally, after doing a running workout your muscles will need to sleep to be able to recover and grow stronger.  By adopting a running lifestyle, you will feel more enthusiastic to get a better night’s sleep because you know that you will need it if you want to have a great workout the next day. Depending on your age, the typical asleep that you should aim for is between 7 to 8 hours of sleep. Getting a good night’s sleep will not only prepare you for your next workout but will also help you grow taller.

4. Working Muscles

Running has many great benefits for your body and muscles, and also has one benefit that you may not be thinking of.  When working out muscles actually expand and contract. With the right nutrients and recovery your muscles would grow stronger and can even grow in length.  This is especially true when you’re working out your back, core, and leg muscles.  Running is a full body workout and builds muscles in all of these areas. If you imagine someone with zero muscles, what do you think their body would do?  Most likely their body will lean or fall over because there is nothing to hold the bones up. Therefore, by strengthening your muscles you can actually slightly elongate them because you will have more strength to flex and straighten your muscles.  A good exercise to test this out is to stand up and relax all your back muscles.  Then try to stand up straight and flex your back muscles. You should notice that you look at least a couple inches taller when you’re standing up straight flexing your back muscles.  Running helps with this because you’re constantly in this upright position and building muscles throughout your body to help support this healthy posture. 

5. Healthy Exercise

Running and exercise are great ways to help you grow taller.  This is because growth hormones are actually released when you exercise and strengthen your muscles.  These growth hormones are important when trying to grow taller because it activates your growth plates which helps build cartilage.  This cartilage helps you grow taller and over time it will turn into solid bone. Therefore, it is important to implement consistent running and exercise into your life not only to become healthier but also to grow to the height you’ve always wanted to be!

4 Harmful Things To Avoid If You Want To Grow Taller

1. Extreme Exercise

Although we discussed exercise as being a very important factor if you want to become taller, it is also important to remember not to overdo it.  Extreme exercise can actually damage your growth plates and cause your body to release less growth hormones. This is because if you strain your body too much, it will naturally do everything it can to compensate for the strain.  In these strenuous times, your body will use growth hormones to help you recover rather than help you grow cartilage and height. This is especially important to remember if you are of a young age because this is when most of your growing occurs.  Therefore, if you are of a young age or have children remember that extreme exercise may not be good for yours or their health. Children and teens have plenty of time to achieve great things in sports but this can only be done if their training done cautiously.

2. Smoking

One of the worst things you could do to your body is to smoke. Not only will this make running extremely difficult, but it is also known to cause lung cancer and many other horrible diseases. Additionally, if you want to grow taller smoking is proven to actually decrease your height. This is because smoking causes harmful chemicals and toxins to enter the body. These chemicals drain your body of important nutrients and growth hormones that are necessary to grow taller. Therefore, to protect your health and future height avoid smoking at all costs. 

3. Bad Nutrition

As we discussed previously, nutrition is extremely important if you want to grow taller.  Having a bad nutrition can rob your body of important nutrients necessary for growing taller.  You need these nutrients to help your body recover your muscles from workouts while also giving your body additional nutrients growth building.  Therefore, make sure to maintain a good nutritious lifestyle while avoiding sugary and processed foods.

4. Stress and Anxiety

After doing some research, I found a study that stated stress and anxiety can lead to a disruption in long-bone growth.  This has serious effects your growth hormones and cause your body not to produce as much as it naturally should be. Therefore, it is important to try to minimize your stress and anxiety in your life. Running and exercise are great solutions and helping reduce your stress and anxiety.  Running actually releases “feel-good” hormones or endorphins which help reduce pain, anxiety, and stress. Not only can running cause your body to release feel-good hormones, but it can also help with your confidence. After completing a hard run or workout you will feel like you could conquer the world.  Therefore, running can help increase your confidence which will help you maintain your stress and anxiety.

Verdict

YES, running can actually make you taller and appear taller!  By adopting a running lifestyle, it will force you to partake in many positive growth practices such as improving your posture, having a healthy diet, getting enough sleep, and exercising.  These are all important factors that help promote growth due to the release of growth hormones and cartilage growth that will eventually turn into longer bones. As long as you are careful not to exercise too extremely, this running lifestyle will not only help you become healthier but will also help you grow taller!

Disclaimer

This is not professional healthcare advice and should only be used for educational purposes.  For serious and personal health questions, make sure to contact a healthcare professional.

Treadmills are an amazing tool to implement into your run training. They are especially useful when it is freezing outside or it is pitch dark and difficult to run outside.  However, when getting on the treadmill, the first thing you see are all those buttons. The two main buttons are the speed buttons and the incline buttons. The speed button has a little easier to figure out, but what incline should you be using on the treadmill?  Well after doing some research and personal testing I found that running on a 1 to 2% incline is the ideal incline when running on a treadmill.  In this article, we will be breaking down all you need to know about incline on the treadmill.

What Does Incline Mean On The Treadmill?

When running on a treadmill most people know what speed means.  Simply, the more you increase the speed the faster you have to run.  However, incline is a little more tricky. A 1 or 2% on incline does not mean level 1 or level 2 but rather it means 1% and 2%.  The reason that treadmills are designed like this, is because percentages are used when categorizing the incline of hills. To give you an example, the most famous hill in San Francisco, Lombard Street, has an average gradient or incline of 27%.  This incline is so great that most cars would have difficulty driving straight up this hill. Thankfully as runners, we typically do not have to run up gradients or inclines of this magnitude. By increasing your incline on the treadmill 1 or 2%, you are increasing the gradient making your run slightly uphill.  This slight incline will help you have a more enjoyable treadmill workout.

Benefits of Using Incline on a Treadmill

1. More Realistic Running Experience

In my own personal testing, I have found that using incline on treadmill actually helps replicate a more realistic running experience.  Research shows that using a 1 to 2% incline will help simulate a more realistic running experience because this incline will account for the wind resistance that you do not get when running on a treadmill. When running outside, you are constantly pushing your body through the air while the wind is pushing you in the opposite direction. Therefore, this 1 to 2% incline will make you feel like you are running outside, while in the comfort of an indoor gym.

2. Injury Prevention

Have you ever tried to run on a 0% incline and felt like your legs were actually hurting?  During one of my most recent treadmill runs, I ran on a 0% incline and I felt like I was starting to get shin splints and other leg pains.  As a result, I tried out the recommended 1 to 2% incline and noticed that these pains started to go away. This is because when running outdoors you are usually not running on a completely flat surface.  Therefore, the 0% incline will feel almost like you are running downhill. Additionally, running downhill causes tremendous stress on your legs and joints which can cause long-term injury. These additional stresses are why your legs are more likely to start hurting when running on a 0% incline than on 1 or 2% incline.  So, for your next run make sure to slightly increase your incline to relieve this stress and prevent potential injury.

3. Increased Strength

Just like running up a hill, running on a percent incline on the treadmill is a great way to increase strength.  In addition to a 1 or 2% incline, most treadmills can go up to a 10% or 12% gradient. This gradient range is sufficient enough to help you get a great hill workout while on the treadmill.  Running uphill requires more oxygen intake which will help your overall endurance. Additionally, running on an incline requires your muscles to work harder and will build more strength in your legs as compared to a 0% incline.  After implementing hill workouts into your running schedule, running on flat ground will feel like a breeze. Therefore, by running on a percent incline on the treadmill, you will build strength in your legs that will help you run stronger and faster.

Downsides to Using Incline On The Treadmill

1. Injury Possibility

Using the incline function on the treadmill can be very beneficial, however, there are also some downsides that you should consider before your next workout.  Using the recommended 1 to 2% incline on most workouts will help reduce possible injury, but if you increase this gradient too much then you will put yourself at risk of injury.  For long run workouts, you want to stay within this recommended incline range. In general, you will want to stay away from the higher-end percentages such as 10 to 12%. If you happen to do a workout that requires these percentages, make sure you listen to your body and do not run on these high gradients for an extended period of time. 

2. Shorter Workout

Similarly to running uphill outdoors, running on an incline can cause you to become tired faster.  Again, you will want to make sure you’re using the recommended 1 to 2% incline. This incline range is not steep enough to cause you to become significantly tired has compared to a 10% or 12% inclines.  In many situations, this recommended incline allows you to run longer because your legs will not hurt as much as the simulated 0% downhill slope. However, once you get above a 2% incline, this gradient will start to make your legs more tired and can result in a shorter workout.  If you are training for a long-distance race, you will want to maintain a low percent incline so that you can maximize your long run workout.

3. Less Speed Training

In addition to a shorter workout, increasing your treadmill incline will cause you to run slower.  If you’re trying to work on your speed and turnover, you will want to be cautious of how much incline you are using.  A key tip to remember is that the higher the incline you run at, the slower your turnover will be. Even as little as a 0.5 increase on incline can cause your turnover to become much slower.  If you decide to do a workout with a high percent incline, make sure to also incorporate a fast, low percent incline into your workout. This will allow your legs to build strength on the uphill section while also getting them used to a faster turnover.

The Perfect 24 Minute Treadmill Workout Using Incline

While there are many great treadmill workouts, I have found an amazing workout that combines hill and speed training.  The nice thing about treadmill workouts is that they could be tailored to your specific speed and running level. Use the recommended workout below and adjust it to your personal speed and effort level.  Each time you do this workout try to increase your speed in each section to get faster over time.

Table 1. The Perfect 24 Minute Treadmill Workout

Verdict

When running on a treadmill, the recommended percent incline is 1 to 2%.  This incline range allows you to simulate an outdoor run by using treadmill gradient to account for the amount of wind resistance you would experience while running outdoors.  As long as you avoid extremely high incline percentages, using incline on the treadmill will help you build strength while also giving you a realistic running experience.

As a runner, have you ever been injured or wanted to substitute a running workout with bike workout?  Recently when training for my most recent half marathon training, my legs were tired but I still wanted to maintain my fitness.  I decided on a bike ride as a substitute, however, I wondered how many miles on my bike ride would equal one mile running? After doing research through multiple scientific papers and studies, 1 mile running approximately equals 3 miles cycling at equivalent effort levels.  Let’s look into some things to consider when replacing a running workout with cycling / biking and a comparison table to help you understand your cross-training workout.

Running Miles to Biking Miles Conversion Table 

For your next bike / cycling workout, we have created an easy to follow Running Miles to Biking Miles Conversion Table.

Figure 1. Running Miles to Biking Miles Conversion Table

3 Benefits of Replacing a Run With a Bike Workout

1. Injury Prevention

One of the greatest benefits to doing replacing a run workout with a bike workout is the injury prevention.  Because biking or cycling is a low impact sport as compared to running, it allows your joints and bones to recover from your running training.  During your runs you are constantly impacting your legs and body each time you take a stride. This repetitive impact causes muscles to become fatigued and results in a higher chance of injury.  Replacing one of your run workouts with a bike ride can allow your muscles to recover from this impact.  

2. Improved Fitness

Another great benefit of implementing cycling cross-training into your running training schedule is that it can improve your fitness.  There are multiple factors of bike cross-training that can improve your running. One of these factors is that because cycling is a low-impact sport you can combine your running workout with a cycling workout.  By implementing cycling into your run training schedule you can build muscle and endurance with methods other than running. Although it is similar, cycling actually utilizes muscles differently than running. The motion of pushing and pulling uses highly uses quadriceps and hamstrings.  This will build strength and help improve endurance.

3. Active Recovery

Active recovery is an important component in running training.  Active recovery is when you recover while being active rather than just resting.  This is especially effective when you are feeling fatigued and want to maintain your fitness.  Instead of completely taking the day off of running, you could do a beneficial cycling workout while letting your muscles recover from running impact.  Many studies show that active recovery can actually be more beneficial than static recovery because more blood will flow to your muscles and allow for faster recovery.  Make sure to listen to your body when determining the effort level of your cross-training.

3 Key Differences Between Run and Bike Training

1. Lower Body Workout

There are some differences to consider when substituting a cycling workout for a running workout.  Although running seems like purely a lower body workout, it is actually a whole body workout. When running you are constantly engaging your core, abs, and arms.  Conversely, biking utilizes mainly your lower body and does not build as much arm or core strength. If you plan on doing a bike workout in place of a running workout, it is beneficial to implement some core exercises to maintain your overall fitness.

2. Different Leg Muscles Used

As discussed previously, cycling uses muscles differently than running.  Because of this, you have to be cautious of not replacing too many workouts with cycling workouts because your body may start to build muscles more closely associated with biking.  Additionally, because the muscles used are not identical to running, the running-to-cycling ratio of 1:3 miles is not perfectly correlated. However, these cycling workouts are still beneficial to your running fitness.

3. Outdoor Biking vs Stationary Biking

One consideration that is not commonly addressed is the difference between outdoor biking and stationary biking and how that affects the running-to-cycling ratio.  In outdoor biking, there are many times you are able to use your momentum (without pedaling) to move. Whereas, stationary biking required you to pedal constantly without many breaks.  Comparing this to running, you are not able to move without striding. Therefore, stationary biking is more closely representative of running due to the constant leg motion.  Additionally, the running to cycling 1:3 mile ratio more representative with stationary biking. 

How To Determine The Best Pace for Cross-Training

So, you may be asking yourself what is the best way to determine the pace I should go for cycling cross training.  Because running and cycling paces do not correlate directly, it is more effective to use effort levels. Therefore, if this is a recovery ride you should be pretty comfortable to moderate pace.  Listen to how your body is feeling to determine your effort level. If your legs are tired from the workout in the previous day’s you should take it easy on your cross-training. One thing to keep in mind for cross-training is that you do not want to push yourself too hard.  Cross-training is mainly used for recovery or supplemental training. For beginners you should try to make this area of training the fun part of it. A helpful tip is to find some training partners and do your cross training together. This works especially well because no matter how advanced you are, you are able to train together.  So, for your next cross-training adventure grab a training buddy get a great workout on the stationary bike.

Verdict

One mile running is equivalent to approximately three miles cycling or biking.  As long as you consider the slight differences between the two workouts, the 1:3 running-to-cycling ratio is effective in calculating the equivalent mileage of your next cycling cross-training workout.

The long run in distance running is one of the most important workouts for runners because it helps build endurance, stamina, and speed.  However, when just starting out training for 5K races, you might ask yourself, “how long should I be running for my 5K?” Well, I did a little research and found that the optimal long run while training for a 5K race is approximately 30-40% longer than your average daily mileage.  However, because everyone is at different stages in training for a 5K, we will breakdown everything you need to know about your next 5K preparation long run from beginning to middle to end!

What is a Long Run?

In order to figure out how long you should be running for your long run in preparation for your next 5K, we must first understand what a “long run” really is.  A long run in distance running is typically your longest run of the week and is about 30-40% longer than your typical daily mileage.  This run is important because it helps build endurance and stamina to maintain a fast speed for a longer period of time.  Additionally, long runs prepare you to run faster because it causes your legs to build muscle especially when you are tired.  By building these muscles while you are fatigued, you will learn to overcome discomfort and fatigue when you are trying to achieve your next 5K personal record (PR).  

How Long Should My Long Run Be For A 5K?

Your long run should be approximately 30-40% longer than your average daily mileage.  While this is a general rule to follow, we have provided tables displaying Endurance Fam’s 5K Training: Optimal Long Run Distances for Different Daily Mileages.  These tables are designed to give you a general idea what how long your long run should be.

1. Beginning Training: How Long Should My Long Run Be When First Starting?

When first starting your training for a 5K you should start with shorter distances and a slower pace.  Once you become more comfortable with your average daily mileage, you can begin implementing long runs into your running schedule.  Below you will find a chart displaying your average daily mileage and the corresponding long run mileage estimates. This first chart should be referrence when first starting your training.

5K Starting Training Table: Average Daily Mileage to Long Run Mileage Conversion

2. Peak Training: How Long Should My Long Run Be At Peak Training?

As you progress throughout your season and training for your next 5K you will want to slowly increase the mileage of your long run.  This increase does not need to be drastic and you can even skip some weeks without increasing your mileage.  The main thing to remember is “your health is more important than an extra mile”.  Below you will find the average daily mileage and the corresponding long run mileage estimates for your peak training fitness.  Again, these long run mileage can vary depending on how your training is going. You should not be afraid to slightly increase or decrease your mile depending on how you are feeling.

5K Peak Training Table: Average Daily Mileage to Long Run Mileage Conversion

3. Close to Race Training: How Long Should My Long Run Be Close To My Race?

As you get closer to your race (a few weeks away), you will want to begin dialing down your mileage so you can start resting your legs and preparing your body to be fresh for the race.  As you will see in the chart, there is a decrease in mileage but it is not significant.  You do not want to move away from your routine workout and running schedule soon before your race.  Again, remember these numbers can be adjusted based on how your body is feeling.  You do not want to be pushing yourself too hard before the race but want to make sure you are maintaining your fitness.

5K Near Race Training Table: Average Daily Mileage to Long Run Mileage Conversion

Verdict

When preparing for a 5K race, your long run should be approximately 30-40% longer than your average daily mileage.  You will want to start off at a shorter distance when first starting your training and begin building your fitness until you reach your peak fitness.  A couple weeks before your race, you want to begin dialing back your mileage so you can be recovered and fresh for your race.  Always remember that, “your health is more important than an extra mile,” and you should not push yourself if your body is telling you not to. Be sure to use the long run distance tables provided as a general guideline (it should not be taken as professional advice).  However, by following these general guidelines you will be on your way to your next 5K personal record!

One of the most important workouts for long distance runners is the long run. This run is about 40% longer than your typical daily mileage.  Depending on your current workout schedule, you may have to slightly adjust the day of your long run.  Ultimately, Sundays (or a day in between two medium distance runs) are the best days for a long run.  Let’s take a closer look into why Sundays are great days for your next long run!

What is a Long Run in Distance Running?

A long run in distance running is your longest run of the week.  Typically, this run will be about 30-40% longer than your average daily mileage.  This will depend on your mileage and might have to be increased if your daily mileage is between 1 to 5 miles.  Therefore, if on a regular day you run about 5 miles, then your long run should be about 7 or 8 miles.  

Why do a long run on Sunday?

Now that we know what a long run is, let us take a look at what day is best to do a long run.  Long runs typically take a lot of physical and mental demand, so doing a long run after a hard workout might not be the best choice.  In order to understand the best day for a long run we need to breakdown the typical running workout schedule (this may vary runner to runner):

• Monday: Medium distance run
• Tuesday: Hard run / Workout
• Wednesday: Recovery run
• Thursday: Hard run / Workout
• Friday: Recovery run
• Saturday: Medium distance run
• Sunday: Long Run

Using this weekly running schedule as an example, you can see that we surround our Sunday long run between two medium distance runs and never before or after a hard run.  This is because the medium distance run will allow our legs to continue to recover while also preparing them for a longer run.  The reason we do not have a recovery run before our long run is because this recovery run is usually a slower paced and shorter run.  Running at a slower pace for a shorter distance could make you feel sluggish for the next day.  However, these slower recovery runs are necessary to help your muscles recover.

Top 3 Benefits of Long Run Workouts

Long runs are important because they increase our physical and mental ability to run longer and faster.  Let us take a look at the Top 3 Benefits of Long Run Workouts:

1. Build Up Muscle, Oxygen Flow and Endurance

After reading many scientific papers and studies, these researchers found that during and after these long runs, our body goes through physiological changes that can be quite confusing.  However, the most important takeaway is that long runs not only strengthen our tendons, ligaments, and muscles but also allows more oxygen to flow to our running muscles.  These physiological changes allow use to continue to build muscle and stamina.  A couple days after doing a long run, you will start to feel that your shorter runs start to feel easier and easier as time goes on.  

2. Building Confidence and Mental Strength

Additionally, an important benefit of long runs that is not talked about as much as building muscle is the mentality aspect.  Just think about it, say the longest run you have ever done is a 5 mile run.  On Sunday, you complete an 8 mile long run. Now when you do anything less than 8 miles, you can think to yourself “any mileage less will be easy because I have already done 8 miles before.”  As you continue this way of thinking you will constantly be able to increase your long run distance week after week.  You will be able to run distances you never thought were possible and accomplish goal after goal.

3. Increase Race Speed

In addition to building endurance and confidence from long runs, you will also become faster from these long runs.  Not only will you build slow-twitch muscle fibers that are important for endurance but also fast-twitch muscle fibers for speed.  These fast-twitch fibers will allow you to run faster especially at lower distances.  A little known fact is that many of the world’s best track and field sprinters actually do a long run at least once a week.  This will increase their speed by allowing them to build muscle necessary to maintain their fast running pace, ultimately increasing their running speed. 

Verdict

The best day to do a long run is Sunday (or a day in between two medium distance runs) because your legs will be well rested and not sluggish.  Long runs will help you build endurance, confidence and race speed.  If properly planned, your next long run will be your best one ever and you will be on your way to achieving your highest goals.

How far is a 1K race?

A 1K race distance is common for a track race or kids fun run race.  The “K” in 1K refers to “kilometer” which can also be written as “km.” The prefix kilo- means 1000, therefore a 1 kilo-meter race is 1000 meters.  These 1000 meters are also equivalent to 0.62 miles or 1094 yards.

Therefore, a 1K race is equal to 1 kilometer or 0.62 miles.   

A 1K race is considered a middle distance race because it is longer than a 100 meter sprint and much shorter than a 10K distance race.  

Using a standard outdoor track as reference which is 400 meters, you would have to complete 2.5 laps around the track to finish a 1K race.  While using standard indoor track of 200 meters, it would take you 5 laps to complete a 1K race.

Let’s take a look at what you should know before running your first 1K race..

Perspective: How Long Is a 1K Really?

While it is difficult to picture how far a 1K race really is, here are a few perspective examples to give you a better understanding of a 1 kilometer race distance:

• You would have to run a football field (playing area, which is 100 yards) 10.93 times to finish a 1K race.
• Kobe Bryant would have to run across the basketball court (50 feet long) 65.62 times to finish a 1K race.
• Superman would have to fly to the top of the Eiffel Tower (1063 feet high) 1.55 times to finish a 1K race.

1K Race World Record

Most 1K races are usually held at indoor track meets.  This is because the indoor track is typically 200 meters around and the race would be an even 5 laps around.  This race is much easier to hold on an indoor track because using a standard outdoor track would require 2.5 laps around which is not conventional.

So how fast can one really run a 1K race?

• The current world record for a men’s 1K race is 2:11.96 by Kenyan runner Noah Ngeny in 1999.
• The current world record for a women’s 1K race is 2:28.98 by Russian runner Svetlana Masterkova in 1996.

While these world records were set by remarkable runners, have not been broken in over two decades partially because it is not a very common race.  In the United States, common middle distance track and field races consist of the 800m, 1500m, mile, 3000k, and 3200m. Rarely, are runners given the opportunity to race the 1K, which makes it more difficult to set new world records.

Although these races are hard to come by, some of the most popular 1K races are held by the IAAF Diamond League and specialty events.  Additionally, 1K races can be found in many indoor track and field meets. These indoor track and field races are more common in the collegiate and professional levels.

1K Average Race Time For Beginner

If you are not racing to be the next Ngeny and break the world record, what would be an average time to expect from a 1K race?  Of course this will depend on your fitness and running ability, but say you run an 8:00 minute/mile you could expect to run around a 5:00 minute 1K race.  To give a few more examples over expected times here are a few estimates to go off of:

• 5:00 minute/mile correlates to about a 3:06 minute 1K race time.
• 6:00 minute/mile correlates to about a 3:45 minute 1K race time.
• 7:00 minute/mile correlates to about a 4:21 minute 1K race time.
• 8:00 minute/mile correlates to about a 5:00 minute 1K race time.
• 9:00 minute/mile correlates to about a 5:33 minute 1K race time.

If your pace does not fit any of these you can you can add or subtract about 40 seconds/minute faster or slower from these estimates.

Who is a 1K race for?

1. Competitive Runners

1K races are popular for competitive runners who are looking for a different middle distance track race.  As previously mentioned, the most common middle distance track races are the 800m, 1500m, and 1 miles. For runners who want a change of pace from the traditional races, a 1K race is a great choice.  It is not only a fast sprint type of race, but you also have to pace yourself similarly to a 1 mile race. If you thought the 800 meter was a difficult race wait until you give the 1K a shot! If you get an opportunity to run a 1K race make sure to pace yourself in the beginning or else the last 400 will be quite painful!

2. Kids

On the opposite end of the spectrum, we have Kid’s 1K Fun Runs.  These races are purely for “fun” as the name implies and are targeted mainly for kids wanting to be apart of running race spirit.  Most local races that have a 5K, 10K and other races will also have a Kid’s Fun Run so that everyone can be included. These races usually take place before the main event races and are a great way to let your kids experience the thrill of racing.  To make it even more exciting for the kids, these races usually have a special theme depending on the event or time of year. Some common Kid’s Fun Run themes are Pumpkin Run, Tooth Fairy Run, and Memorial Day Run!

Top Racing Tips To Win Your Next 1K Race

So what is it going to take to win your 1K race?

Whether you are 11 years old or 37 years old, there are a few important tips that you should follow if you want to your fastest 1K race ever.

Tip #1: Run the first 400 meters comfortably fast.  This means you should be running fast but comfortable enough that you can still breath at a moderate speed.  By taking the first 400 meters at a comfortable pace you will set yourself up for success come the next 600 meters.  Most people will have gone out faster than they can hold, and you will pass them up because you have paced yourself smart.

Tip #2: Trail behind a runner.  Why is this important?  It is important because in such a short race you do not want to have to do all the work by pacing.  You can conserve your energy by letting the runner in front of you do almost all of the work. And victory will be yours at the end!

Finding a 1K and Racing

So now that you are excited and ready for your a 1K race, how can you find one?  

Whether you are looking for a Kids 1K Fun Run or a competitive track 1K, the most popular place to look for races is Active.com.  They have almost all of the local races that you could want and it is very easy to sign up. Another option is to ask your local running club or high school running teams if they know of any local races coming up.  Most often these groups will know of great upcoming local races and have a good change of a 1K race being offered.  
Now that you know all about 1K races, it’s time to go sign up and run a new personal record!

I was running around my local grass park for my regular recovery run and looked at my watch realizing I was running EXTREMELY slower than I usually do.  Then I started thinking, how much slower does running on grass really make you?

One of the worst feelings is being midway through a run and looking at your GPS watch and it says you are going way slower than you expected.  This seems to happen much too often especially when running on grass. So I did a little research to find out how much slower do you really run on grass?  On average a runner will run about 15 – 30 seconds slower per mile on grass than concrete. Let’s look into why this happens and what you can do about it.

Why do you run slower on grass?

In order to understand this strange phenomenon, it is helpful to think of a simple example.  Think back to when you were a little kid and you were bouncing a ball. When you would bounce the ball on an asphalt or concrete surface it would bounce very high, but as soon as you bounced it on the grass it would barely bounce at all.  This is a concept called inelastic energy and it happens because the grass absorbs a lot of energy. This concept can be directly related to running on grass when your foot hits the soft grass. It will take much more energy to propel yourself forward on grass compared to a harder surface like concrete.

3 Factors Making You Run Slower On Grass

While it is estimated that the average runner will run about 15-30 seconds slower on grass it does depend on a few factors.

1. Your PACE!

While your pace is going to be different for everyone, holding a slower pace on grass will be much more difficult than doing it on concrete.  In addition to the average slow down of 15-30 seconds, running at a slower pace will cause you to drag your feet more than a faster pace. Your feet will brush the top of the grass, and while you might think this would not be a big contributor, the constant repetition of this will drastically slow down your pace even more. 

2. Thick and Untrimmed Grass

This is a very common factor that you may have noticed slowing you down when running on grass.  Again, this goes back to the same concept as mentioned previously which is the constant brushing of your feet on the grass.  Especially with very tall grass, your foot needs to clear a much taller height than running on concrete which has no height to stride over.  This will cause you to run slower due to the higher leg movement. 

3. Uneven Footing

Another factor that may be slowing you down when grass running, is the uneven nature of grass.  Because grass covers the dirt from sight it is very difficult to see what is underneath. There is a possibility for small holes and swallow dips that can throw off your running stride.  Therefore, because you have to be more cautious when running, you naturally slow yourself down when trying to navigate the potentially unknown surface that is grass.

Tips to Run Faster on Grass

1. Avoid thick patches of grass

As mentioned in the previous section, thick and untrimmed patches of grass can drastically slow down your pace when running on grass.  A helpful tip is to look for a drier piece of grass that or possibly a strip of dirt that you can navigate through when running on grass. 

2. Make Sure To Be Looking 5 Feet In Front Of You

It is a good habit to look in front of you when running rather than directly downwards.  This is especially helpful when trying to run fast on grass because it is important to be constantly looking at what terrain is coming up next.  The key is to avoid any grass areas that have a high grass length and potential small holes. Even if you have to run in an unconventional curvy path, it may result in a faster pace by avoiding potential slow downs or possible injury.

3 Things You Need To Know Before Running On Grass

1. Possibly Tigger Of Allergies

While running on grass at any point can cause allergies, you are more likely to get allergies when running on wet grass.  This is because the wet grass sticks to your shoes has a higher chance of rubbing onto your body. Due to the itchy nature of grass in general, this is definitely not something you want rubbing on your legs especially on a long run.

2. Be Careful For Potholes 

These potholes are very difficult to see because grass grows over them making them a hazard to consider.  However, you can avoid these holes by running on grass surfaces that are freshly cut because there will be less grass covering the areas up.  Additionally, if you see a slight variation in grass flatness it is always best to assume there is a slight dip and avoid it by running on a flatter section.

3. Avoid Shiny Looking Grass

Often times when you see shiny grass, this could mean that it has recently rained or is cold enough for condensation to form on the grass.  If you see this, make sure to run slower and land cautiously to avoid slipping and falling.

3 Key Benefits of Running on Grass

1. Better Injury Prevention Due To The Softer Impact

As mentioned earlier, if you bounce a ball on grass it will produce a much lower bounce as compared to concrete.  This means that the grass absorbs a higher amount of energy as compared to other harder surfaces. Therefore, by running on grass your joints will not have to absorb as much of the impact and will be easier on your body.  Running on grass is very common among elite runners and athletes in order to prevent injury or when coming back from injury. The soft nature of the grass makes it the best surface to run on after an injury. A helpful injury prevention tip is that when you start to feel tightness or soreness, scheduling your run to be on the grass can make the difference between getting an injury and preventing one.  This is because running involves a highly repetitive motion and impact which can cause many stress induced injuries. The simple change in terrain can help prevent these injuries by offering a softer surface to absorb the impact.

2. Increased Balance Strength Due To Uneven Surface

Although grass is uneven, it can actually help build strength in your leg muscles and tendons.  It is important when training to not continuously do the same motion because your body will get used to it and will not be able to adjust to other environments.  Therefore, because grass is uneven it can actually help strengthen your ankles by introducing slight variation in your regular running terrains.

3. Muscle And Joint Strengthening

Even though grass is soft and easier on your joints than concrete, it requires an even greater amount of strength.  Because there is not as much elastic force from the impact, your muscles need to work harder to maintain a constant turnover.  After a few runs on the grass, you will find yourself cruising when returning to road surfaces. In addition, you will mentally be stronger after running on grass because grass is one of the most difficult surfaces to run on.  With the combination of strength building physically and mentally, you will become a stronger runner. 

Verdict

Running on grass can significantly slow down your running pace by about 15-30 seconds, however, it offers many other benefits that no other running surface can offer.  As long as you are careful and cautious when running on grass, the slowdown in pace will be well worth it.