Do you sometimes find yourself struggling to lace up those running shoes and hit the treadmill or roads? You’re not alone. We’ve all been there. Sometimes the weather, stress, or a busy schedule derail our running plans and zap our motivation. So how can you get motivated to run when you just don’t feel like it? Here we’ve got advice on how to tap into your inner motivation and overcome excuses. These simple strategies and motivation hacks will help you get out the door and enjoy your runs, even when you’re not feeling it. Follow a Schedule Even if you’re not training for a race, following a s ..read more

Sure, running burns a ton of calories and can be a helpful tool with weight loss. But some runners find that, despite their best efforts, they don’t lose weight with running and some discover that they even put on a few extra pounds. If you’re running to lose weight or you’re just hoping to maintain your weight, try to avoid these running mistakes that could lead to weight gain so you don’t see that number on the scale creeping up. Mistake #1:  Not increasing your mileage If you’ve been running for a while and you haven’t lost any weight or you’ve even gained a pound or two, you’d probabl ..read more

Running a 10K is a popular goal among novice runners as well as advanced runners. A 10K race is 10 kilometers long, which is the equivalent of 6.2 miles. If you’d like to train for and run a 10K, we’ve got plenty of training and racing tips, as well as training schedules for all levels. Why Run a 10K? Some of the most common reasons people run 10K races include: They’ve already run a 5K and want to challenge themselves even more. They eventually want to run a half-marathon, but want to try a shorter distance first. They’re training for a half-marathon or marathon and want to evaluate their fi ..read more

Protecting your eyes from the sun’s harmful rays while you’re running is important no matter what season it is. A good pair of running sunglasses can also shield your eyes from the wind, dust, and other debris. With such a wide variety of styles, features, and price tags, it can be tough to choose the right running sunglasses for you. When shopping for the perfect pair of shades, fit is important, since you want a pair that feels comfortable and doesn’t bounce or slide as you’re running. Adequate eye protection is also key, so make sure you look for sunnies with UV protection and wide lenses t ..read more

At the end of a track or cross country season, it’s always a nice gesture to thank your coaches for their leadership, hard work, and dedication. The best gifts for track coaches are ones that will help them remember your team and season. Whether you’re looking for an individual or team gift, here are some thoughtful keepsakes and other personalized items that they’ll love. Signable, Personalized Plaque for Coach The whole track or cross country team can sign this keepsake plaque and present it to their coach. Measuring 8.5” x 11”, it’s made of solid and can be personalized with your coach’s n ..read more

Running a race of any distance can be as much of a mental challenge as it is a physical one. A lot of runners like to use mantras, or short, motivating phrases, as they’re running a long distance race. Words can have a very powerful effect on our state of mind, whether in training or racing. Maybe you’re questioning your abilities or feel overwhelmed by the race distance, and you’re wondering, “Why exactly did I sign up for this race?!” It may feel like a simple act, but reading some inspiring words in those moments can remind you of your potential and ignite a renewed sense of confidence. If ..read more

We’ve all had our share of those awful runs or races when we’re feeling off of our game, sluggish, unmotivated, fatigued, and just not generally not excited about running. Here are some running quotes about bad runs and races to help you move past them and remind yourself that the terrible runs are all part of the process. 1. “Some sessions are stars and some are stones, but in the end they are all rocks and we build upon them.” – Chrissie Wellington, four-time World Ironman Champion 2. “Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self ..read more

Many runners cite low energy as one of the main reasons why they don’t run as frequently as they’d like. Try out some of these expert suggestions to boost energy and enhance your running performance. Eat lean protein. Try to include a lean protein such as chicken, turkey, fish, or low-fat dairy at every meal. High-protein foods will help keep you from getting hungry and getting low on energy between meals. More: How Runners Can Avoid Feeling Hungry Choose whole grains. Pick whole grains whenever possible. They contain more fiber, take longer to digest, and they’ll supply you with more energy t ..read more

If you’ve recently started with running, you may have started to think about running your first 5K, or 3.1 mile, race. But you might also be having some doubts and thinking, “Can I run a 5K?” Is it reasonable for someone with little or no running experience to train for and run a 5K? Running a 5K is definitely a reasonable goal for beginner runners. Even someone who is generally inactive (assuming he or she has been cleared to run by a doctor) can be ready to run or a run/walk a 5K with two to three months of training.   I like to encourage new runners to train for a short distance race s ..read more

Training and running with others has plenty of benefits, such as increased running motivation and improved race performance. But it’s important to talk about and carefully plan your training and race goals with your running partner. Here are some tips for having a successful experience training and racing with a running partner. First talk about your goals. If you both hope to run all or most of your training runs and the race together, you and your running partner should have similar goals. Whether your goal is to simply complete the race or run a specific time, you should talk about goals be ..read more