Running

Swimming vs. Running – Which is Best for You?

By John · Updated on 24/03/2020

It’s time to exercise. You’ve heard both swimming and running are beneficial. Yes, each helps improve your health, fitness, and weight loss, but which is best?

Like many, you may find yourself stuck in choosing between running shoes and swimming trunks. In fact, it’s a very common dilemma for those looking to start a new exercise program or expand on their current one.

You hear positive things regarding both swimming and running, but which reigns supreme?

Well, if you are looking for a comparison of swimming vs running, you’ve come to the right place. By the end of this guide, you will not only know the difference, but you will have discovered an action plan to get started today.

So, whether you are looking to lose weight, increase endurance, or improve cardiovascular health, you will find the answers. You will find the answers to all of the questions…and much, MUCH more.

Let’s get started. Read below for a quick-chart comparing swimming vs running.

Comparison Chart: Swimming vs Running

	Swimming	Running
History	1830	776 B.C.E
Definition	Propel through water with limbs	Moving fast on foot.
Average Pace	2 min per 100 meters	9.5 min per mile
Average Speed	2 mph	7.4 mph
Time	Best in the afternoon/evening	Best in the afternoon/evening
Style/types	Freestyle, backstroke, breaststroke, butterfly, side stroke.	Long, recovery, base, tempo, progression, fartlek, hill repeats, intervals.
Intensity	Low-impact	High-Impact
Benefit	All-body workout, low-impact, veristle, increase endurance, burn fat, tone body, builds muscle strength.	Burn fat and gain lean muscle mass, ease of entry, increase endurance, connect with other runners, builds strong bones.
Harmful	Risk fungal infections, skin allergies, cold pool, extra gear.	Stress on the cardiovascular system, injury.
Gear	Swim suit, goggles, nose plugs, ear plugs, caps.	Running shoes, compression and/or activewear, and hydration bottle.
Common Injuries	Shoulder irritation, rotator cuff tendonitis, Neck and lower back pain.	Runner’s knee, plantar fasciitis, and ITBS.

As you can see from the chart above, running and swimming have many differences. Yet at the same time, concerning health and fitness, they are similar as well.

In this section, I will expand a bit more on some of the critical points. This way, you can determine which exercise you not only prefer, but one that will last a lifetime.

First things first, what exactly is running and swimming? To help, here are the definitions of each.

First up, swimming…

“The sport or activity of propelling oneself through water using the limbs.”

Next up, running…

“To go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground.”

Pretty simple, right? For running, you move by land, and in swimming, you move by sea. But when did it all began?

Well, the actual act of swimming and running date so far back that they are painted on the ancient cave walls of Egypt. They’ve been a part of the human race since the beginning of time. They are basic motor skills. I’m no anthropologist, but it’s my guess that our ancestors did not walk away from deadly predators. No, they ran and ran fast…really FAST. Running was survival.

So, what we really want to know is this: when did swimming and running begin competitively? Fortunately, we can narrow this down to a more precise time in history.

Running dates back to 776 BC as it’s highly regarded as the first event ever in the Olympic games. Whereas swimming didn’t make an appearance until much later. In fact, it wasn’t until 1830 Britain when competitive swimming hit the scene. At this time, the world began to see regular contests of speed and distance. The main style of swimming was the breaststroke.

Now, although the history of running and swimming is an interesting conversation, what grabs most people’s attention is speed and time. People want to know the averages and determine where they rank.

So what is the average speed and pace for swimming vs running?

Although they differ between males and females, the combined averages for swimming are 2 mph and 2 minutes per 100 meters, while running is 7.4 mph and 9.5 minutes per mile.

Click here for a chart on one-mile averages broken up by sex and age.

So now you know more about speed and pace, but when is the best time to maximize these efforts? Meaning, when is the most suitable time of day to swim and run?

Personally, I prefer the morning. I recommend performing these exercises whenever you feel most motivated. This way, you stick with your training until it turns into a healthy habit rather than a temporary adjustment to your daily routine.

Nevertheless, experts say different. They likely base their studies more on the body than the mind. Experts believe both swimming and running are best in the mid- to late-afternoon.

There are two reasons for this. One, your body reaches its peak muscle temperature during this time of the day, hence the term “warm-up.” As you can imagine, warming up prevents injuries as compared to being cold and stiff.

Think of it this way, would you sit in a freezer for 10 minutes and then go for a sprint? Of course not. You’d be asking for a world of problems. Well, by waiting until later in the day, you generate more heat, thus warming up your muscles for a run or swim of any intensity.

The second reason is based on caloric intake. By midday, your body has likely taken in some calories. More calories equal more energy. Now you won’t feel bogged down or too tired to start moving. Because isn’t the first step the hardest part of any workout? From the coach to the car, and from your car to the pool?

There are also different styles and types to consider for running and swimming. Although we will not get into the details of each, here is a list of the most common…

The 5 basic swimming styles

Freestyle
Backstroke
Breaststroke
Butterfly
Sidestroke

The 8 basic running styles

Long run
Recovery run
Base run
Tempo run
Progression run
Fartlek
Hill Repeats
Intervals

Are you new to swimming? If so, start with learning how to breaststroke. Consider the breaststroke the easiest style. It’s more comfortable. Think about it, since your head is out of the water, you can breathe freely. And then, when ready….and only when ready…you put your head underwater.

When it comes to running, start with a base run. Just get moving. As you gain experience, add in long and recovery runs. This will be your easiest entry point and keep it simple. Try not to overcomplicate the process as many new runners do.

From here, you’ll need gear. If you are looking to start swimming or running, there is specific gear to use. The most common for runners are running shoes, shorts, socks, and shirts. The whole point of running clothes, better known as “activewear,” is to absorb sweat and reduce friction. That’s why it’s critical to wear clothes geared to running specifically. As add-ons, consider a music device, hydration belt, and/or GPS watch to track your time and distance.

In like manner, you’ll need the basics for swimming. To begin, grab a swim suit, goggles, cap, and backpack. Swimming gear is designed to protect your body and promote efficiency. Trust me, you don’t want to hit the pool without a pair of goggles. Your eyes need protection. Also consider ear and nose plugs, kickboards, fins, and swim shoes.

Now that you know the many differences between swimming vs running, let’s get into the benefits. Let’s discuss both the advantages and disadvantages to reach your goals faster.

Advantages and Disadvantages of Swimming Vs Running

Maybe you’re new to both swimming and running, looking for guidance. Or perhaps you have experience in one exercise type and are looking to cross-train. For example, swimming for runners.

Either way, like anything new in life, there will always be both advantages and disadvantages. Although, rest assured that with any form of exercise, you’ll find many more advantages than disadvantages. Remember, movement is medicine.

With that said, let’s start with the pluses and minuses of running. Read on for a list of both.

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Increase endurance and strengthens muscles.
Ease of entry.
It helps build strong bones.
It provides a sense of freedom, running anywhere, anytime, in any direction.
Less procrastination (e.g., no traveling to a pool like swimming)
Multiple running surfaces: street, pavement, track, treadmill, beach, and trails.
It improves cardiovascular health.
Boost mood from runner’s high.
It helps with weight loss and regulation.
Strengthens knees if done correctly.
Increase life expectancy.

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[su_box title=”Disadvantages of Running” style=”bubbles” box_color=”#ff9900″ title_color=”#fff” radius=”0″ class=””]

Overuse injuries.
Lower-body workout only.
Shoe wear causes the cost to add up.
Hard on joints, bones, and ligaments.
It takes time to learn proper form to prevent injuries.

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As you can see, there are both advantages and disadvantages. But when you weigh the two, the advantages surely tip the scale. Plus, once running feels natural, over time, many of the disadvantages fade. Now you’re left with an exercise that can be performed for a lifetime.

When it comes to swimming, there are also both positives and negatives. Read on for a list of both…

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Less impact on the body.
Full-body workout.
Many different styles/strokes
Increases endurance and muscle strength.
It helps with weight loss and regulation.
It improves cardiovascular health.
Alternative when injured.
Top choice for those with asthma
Helps relieve stress
Great exercise during pregnancy.

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[su_box title=”Disadvantages of Swimming” style=”bubbles” box_color=”#ff9900″ title_color=”#fff” radius=”0″ class=””]

Limited to pool or body of water.
Travel time to water.
Higher risk of shoulder injuries.
Risk of fungal infections and skin allergies.
Gym membership for pool.
Easier to give up in the winter from cold.

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Now that you know some of the most common advantages and disadvantages of swimming vs running, let’s dig into the particulars. At this point, you may be thinking, “I see both help with weight loss, endurance, and cardiovascular health, but which one is best?”.

And I completely understand. We live in a fast-paced life. To keep up, we look for fast and proven results to reach our goals. So, continue reading into the next sections for more clarity and direction.

Swimming vs. Running – Which is a Better Weight Loss Workout?

Here’s the thing, although we search for some magic pill to become healthier, sexier, and smarter, that fact is…no such pill exists. Yet, by following a proven system, you will reach your goals faster. Fortunately, when it comes to weight loss, the formula is not complicated. See below for the weight loss formula:

[su_highlight background=”#888″ color=”#fff”]Calories used in exercise > calories eaten = weight loss.[/su_highlight]

Simply put, if you want to lose weight, then you must burn more calories than you eat. How’s that look numerically? Well, the Mayo Clinic recommends the following…

“Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.”

What do 500 calories of swimming vs running look like? For a person who weighs 160 lbs, it will take 61 minutes of swimming, 45 minutes of jogging, or 18 minutes of interval running sprints. Click here to view the “Approximated Number of Minutes To Burn 500 Calories”.

So which is better for weight loss when you compare swimming vs running?

Although we can argue the answer, my recommendation is running. Not only does it take less time overall, but the ease of entry is much better. No trip to the gym necessary like weightlifting and no pool required like swimming. Here’s all you need to do: wake up, lace up your running shoes, and run. Not bad, right? So go run and lose weight.

Swimming vs. Running – Which is the Best Way to Build Endurance?

Before we look at swimming vs running for building endurance, let’s define it. When I say “endurance,” I’m referring to “the ability to sustain an activity over a period of time”. Being physically active is one thing, but withstanding resistance over time is another. That’s why it’s essential to build endurance.

Generally speaking, the longer you can remain active, the more benefits you’ll receive. Endurance is the catalyst to all your health and fitness goals.

So, you now know the importance of endurance. But that still leaves us with a pressing question. Which is best for building endurance: swimming or running?

Well, although swimming and running both build endurance, it will likely happen faster from running. Here’s why:

Swimming technique takes time to master. Yes, efficiency eventually comes, but until then, you waste a lot of energy. For beginners, this can typically turn a desired aerobic intensity swim (endurance-building) to an anaerobic one (strength-building). That’s why if you are looking for the shortest path to build endurance, then running will be your best choice.

Although, over time, you’ll master different strokes. It’s here where you develop the discipline to hold an aerobic capacity. And since you use your entire body to swim, this could become a better avenue for increasing stamina. But it will depend on the person.

Here are my recommendations for choosing between swimming vs running to build endurance…

If you prefer running over swimming…great! Run and jog. Staying at an easy to moderate intensity will be most effective. Whether through short or long runs, you’ll be on a path to increased stamina from day one.

On the other hand, if you prefer swimming but wish to build endurance today, you can approach it differently. Instead, run while you practice your swimming technique on the side. As swimming begins to “click,” start supplementing running workouts for swimming workouts. Eventually, you’ll reach enough swims per week to make the switch without a decline in endurance.

As you can see, both running and swimming build endurance. However, if you are looking for a shorter path, choose running. Because once you build endurance, every exercise will come easier…swimming included!

Swimming vs. Running: Whose Heart Reigns Supreme?

Since the beginning of time, across most cultures, the heart is giving the highest importance of all organs. Like in heavy machinery, the heart is the pump, without it, our machine we call the human body cannot operate. That’s why it’s crucial to improve cardiovascular health in any way possible.

So, whether you are being proactive, or looking to become healthier, running and swimming are both useful tools to a better quality of life. To help, I will now outline which exercise is best for heart health…running or swimming.

But before we begin, let’s first decide on the most reliable measure for heart health. One of the best and easiest measures is through blood pressure. Blood pressure is the force exerted in the arteries by blood and can be a clue to the current health of your heart. Nowadays, you can order a monitor on Amazon and have it at your front door by the morning.

So now the question becomes, is swimming or running best to lower blood pressure?

The answer: both (most of the time)

Harvard Health Publishing released an article titled “Take The Plunge For Your Heart” outlining the heart health benefits available through swimming. They based their conclusions on a study from the International Journal of Aquatic Research and Education. Here’s what they say…

“One study compared blood pressure, cholesterol levels, maximum energy output, and other measures of cardiovascular health across nearly 46,000 male and female walkers, runners, swimmers, and couch potatoes. Swimmers and runners had the best numbers, followed fairly closely by walkers.”

As you can see, not only is swimming and running equally beneficial for cardiovascular health, but they are the top exercises for lowering blood pressure, period.

Now, here’s the kicker. In a second study by the same Journal, they were able to differentiate the two based on life expectancy. When looking at deaths among 40,557 men between the ages of 20 to 90 for 13 years, they found swimmers to reign supreme. Over the course of two years only 2% of the swimmers died. That’s compared to 8% of runners, 9% of walkers, and 11% of nonexercisers.

What makes the difference? There’s no definitive information available. Yet, I can provide an observation based on experience…

It’s much easier to push yourself as a beginner while running. This has the potential to put excess wear on your heart. Between the marathons, supplements, and ease of entry, many beginners tend to push themselves too fast too early. In other words, they rush.

Never forget these words: No matter your speed, introducing running into your life is a marathon…not a sprint. It’s about gradual progression, allowing each day to be a new foundation to build from.

So, take your take time, progress each day, and remember the importance of recovery. If you find balance in your running, you will find balance in your life. And as studies have shown, a longer life can be the result of your efforts through running.

Conclusion

Should you exercise by land or sea? The answer is up to you. As you have read, both swimming and running have a positive effect on weight loss, cardiovascular health, endurance, and more. Running is easier to begin while swimming has less impact on the body.

Stuck on deciding? Try both. Take my advice from the endurance section. Start by running, and at the same time, work on your swimming technique on the side. If you lean towards running, stop swimming. If you like swimming, then start substituting your running days with swimming sessions.

Or if you like both, then do both. Next, if it interests you, add in cycling and start training for your first triathlon. But before anything, lace up your running shoes and get moving today!

Running in the Snow: Everything You Need to Know

By John · Updated on 12/03/2020

Running in the snow is a different type of animal. It takes a diligent mindset to remain active when the winter weather rolls in.

As you may know, it’s going to require much more thought to stay motivated in the cold. It will also take extra effort to keep warm, stay safe, and to run without losing too many seconds off your pace.

But here’s the good news: when you slice it down, there’s really no weather that’s too extreme for running. I say this because there’s no such thing as bad weather, only bad gear. Running in the snow is no different.

So, if you’re preparing to face an upcoming winter run, then you’ve come to the right place. Consider this your official guide for running in the snow.

9 Steps for Running in The Snow

Below are nine steps for running in the snow. Review each before heading out the door. Afterward, make the necessary changes required for your training. You will soon discover that running in the snow doesn’t have to be a negative experience. In fact, it can be fun!

1. Get Your Head Straight

In the winter months, it takes more motivation to step outside and run. It takes longer for your muscles to loosen up, your body to warm, and your mental state to tolerate colder conditions.

So be proactive. Warm-up in the house. Say a few positive affirmations. Remind yourself that once you clock a few miles, your mind and body will feel much better.

The snow comes and goes, just like motivation. However, here’s the difference: you can’t control the weather.

But guess what? You can control how you feel. So, get your head straight and get running in the snow!

2. Dress for The Cold

Running in the snow requires extra layers. Better safe than sorry. You can always take layers off, but you can’t put on what you don’t have.

Here’s a tip: wear extra layers. If you become excessively warm, remove layers and hide them in a bush. Later, pick them up.

Here’s winter gear to consider: snow hat, a neck warmer, gloves, ski mask, warm compression wear, tights, compression socks, and jacket.

3. Check Your Feet

Different shoes are made for different surfaces. In other words, each running shoe is designed for a different goal. Fast road shoes may cause slippage in the snow. So, if possible, choose a running shoe with extra traction.

If the snow is heavy enough, consider wearing a pair of traction cleats. Yaktrax is one of the more common brands in the running world today. In addition, trail gaiters are an excellent option for blocking snow from entering your shoes. Especially if you are wearing standard cloth running socks.

Compression socks are heaven sent in the snow. Wet and cold feet can turn an enjoyable run into a run you’ll regret. The absorption of compression socks will keep your feet comfortable and prevent blisters as well.

4. Plan Your Winter Route

If you typically run the same route, you’ll have some planning to do. When running in the snow, you may find your usual route blocked. For example, let’s say you commonly run alongside the shoulder of a particular road. Yet, because of a winter storm, there are mountains of snow accumulated from plowing. In this case, you’ll need to find a new route, and it’s much more useful to have it mapped out beforehand, rather than attempting to create one on the fly.

Also, when running in the snow, it’s easier to miss a turn. Snow makes every street look similar. So again, plan your route beforehand. I recommend creating an out-and-back for consistency, familiarity, and safety. For example, if you are planning on a 10-mile route, find a safe stretch of 5 miles, turn around, and run back the same way.

Create your new route here

5. Warm Up Indoors

When the weather is warm, it feels incredible to be outside. The sun is shining bright, and the warm breeze feels like paradise. In fact, I can’t think of a reason not to go out and run on a warm, sunny day.

But running in the snow is cold and borderline intolerable for some. That’s why you may want to warm up inside. This way, you raise your body temperature. In effect, you won’t feel as cold at the beginning of your run.

A warm-up of 15 minutes is plenty of time. Work to loosen up your muscles and joints while raising your body temperature to a light sweat.

6. Run on A Clear Path

Running on top of snow is less demanding on the body. It reduces impact with every stride. Light, fluffy, and soft…running in the snow is harmless, right?

Well, not exactly. You have to be extremely careful of ice. Run on top of ice the wrong way, and you could easily find yourself on the ground, lying flat on your back. And no… I don’t mean to make snow angels.

I’ve been there myself, slipping on ice isn’t fun. You can easily hyperextend a leg or hit your head. To help, keep your head on a swivel and stay light on your feet. Take shorter strides and be alert at all times.

As the sun goes down, the chances of ice developing increases, so bring a headlamp and watch out for the slippery stuff.

Slipping on ice can happen to anyone, no matter your skill level. Watch the video below and see what I mean. It’s a classic…

Video Clip from Youtube

7. Stay Alert at All Times

Running in the snow can be a great workout. But it doesn’t come without its dangers. One of the most significant threats is moving cars…

Most of the time, the problem isn’t that you can’t see them. It’s the opposite. The real danger is that cars can’t see you. So, stay alert at all times. Don’t rely on the street lines or lights. Cars can easily slide off the road if the conditions are severe enough.

Here’s a tip: make sure to wear reflective gear. There are safety lights and reflective clothing available for runners. So do your research and find what works best for you.

8. Dress Warm Afterward

After your run, take your wet clothes off immediately and put on something warm. Although it’s not common, and it can easily be prevented with the right winter gear, running in the snow still comes with the risk of hypothermia.

WebMD defines hypothermia as “a potentially dangerous drop in body temperature, usually caused by prolonged exposure to cold temperatures […] Normal body temperature averages 98.6 degrees. With hypothermia, core temperature drops below 95 degrees. In severe hypothermia, core body temperature can drop to 82 degrees or lower.”

Some of the most common symptoms of hypothermia are shivering, shallow breathing, memory loss, drowsiness, mumbled speech, loss of coordination, and a slow, weak pulse.

If you ever feel you may be experiencing hypothermia, seek medical attention immediately. Although it rarely happens to runners, it’s still possible if ill-prepared.

9. Don’t Take Yourself Too Serious

I always remind myself to take my training serious…but not myself. Running in the snow should be fun, so enjoy yourself.

Yes, it makes training challenging, and yes, running in the snow takes more effort than not. However, you only get so many snow runs each year.

When’s the last time you ran free, in the snow, with a smile on your face beside when training/exercising? Chances are it was your last snow day as a child, home from school, having a snowball fight, and going sledding with friends.

So, act like a kid. Run through the flurries, and don’t take yourself too seriously. Never forget that running in the snow should be fun.

Benefits of Running in The Snow

Although running in the snow may not be an ideal situation for most, it definitely has its advantages. Yes, there are benefits from running in the snow. Read on for the top seven.

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Less impact means fewer injuries.

When your foot strikes the ground on snow, there’s less of an impact compared to pavement or road. This ultimately reduces the stress on your body.

What’s that mean for you? It means less chance of overuse injuries and more chance of having a relaxed and enjoyable run.

Uneven surfaces strengthen lower legs.

While running in the snow, the ground changes. No longer are you running on a straight, flat terrain, but instead, an uneven surface. As you can imagine, this places more force on the lower legs, feet, and ankles. But at the same time, if done right, the extra resistance will strengthen them.

So be light on your feet, and don’t lock your knees. Stay active in the core but loose in the arms and legs. Do this, and you’ll run with more confidence over the snow and prevent injuries along the way.

Soft surfaces help increase strength and endurance.

Running on soft surfaces—like snow and sand—will increase endurance and strength over time. I say this because there’s not as much bounce back. These surfaces absorb a significant amount of energy, thus requiring more work from your running muscles.

What’s that mean for you as a runner?

The answer: a better workout over the same length of time.

A change in scenery provides a change in mindset.

Running outside is exceedingly beneficial for your health. Breathing fresh, clean air, and connecting with nature is only the start. However, after running the same routes over and over again, the law of familiarity kicks in. Meaning, after a while, no matter what you experience, the action will eventually get old and tedious.

When you face the law of familiarity, you can lose your motivation and passion—two qualities every runner needs to run longer and faster.

To help, it’s a great idea to change things up. In this way, the new and beautiful scenery of the snow provides just what you need to snap out of your same old running routines and to reconnect with the passion you may have misplaced.

The cold is less stressful on the body.

Although it may feel better to run outside in warm weather, the cold is much easier on the body. Here’s the reason why: less heat stress accumulates. Those who’ve trained in the summer will understand this best.

Plus, the body needs to work double-time when running in the heat to cool itself down. This creates even more stress, which can contribute to exhaustion over the long run. As you can imagine, there’s minimal cooling required when running in the snow. This frees up more energy for training.

Being uncomfortable builds mental strength.

For most, running in the snow can be discouraging. Simply put, it’s cold…really cold. It will take determination, persistence, and dedication to finish a run.

But here’s the good news: this will only improve your mental strength going forward. And the more mental toughness you have, the longer and faster you will run.

Trying new gear is fun!

Who doesn’t like buying new running gear? The wintertime is when you need it most. Hats, gloves, masks, hydration packs, compression wear…you name it.

Today, you can even find activewear that heats up electrically. So shop around. Trying out new gear makes running fun and provides more motivation to get moving in the cold.

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Running on The Snow – The Most Important Tips

As you now know, running in the snow is manageable. But you’ll want to keep a few things in mind. Keep reading for the most important tips of all.

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Choose Socks Wisely

The snow isn’t always light fluffy powder that transforms your running route into some winter wonderland. Most of the time… it’s wet, slushy, and bitter cold. A soaked pair of socks can turn a tough run into a miserable one. So consider wearing a pair of compression socks. A pair of compressions sock will provide more comfort and warmth than standard running socks.

Adjust Your Technique

As mentioned before, be cautious of ice. This becomes especially important in the evening when the sun goes down. To help, run light on your feet and keep your strides short. This technique will help prevent you from falling down.

Take It Slow

A snowy day is no time to attempt a record pace. Too much ambition can lead to slipping and falling. Instead, take it slow. The soft surface of the snow provides extra resistance anyway. So look at your winter run as a way to increase strength instead of speed.

Breathe Through A Mask

If you’ve ever run in the cold, you may have noticed the air hurts your lungs. That’s because cold air is dry air and can irritate airways. If you find yourself sensitive to the cold air, then consider running while wearing a ski mask with a ventilation mouthpiece. This will allow for easier breathing while warming your inhaled air.

Keep Moving to Stay Warm

One of the biggest problems when running in the snow is staying warm. This is most true during a long run. Eventually, you run slower and become colder. To help, try and hold a steady pace, even if it slower. And if you slow down more, pump your arms forcefully to produce more heat.

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FAQ’s for Running in The Snow

Below are a set of frequently asked questions for running in the snow. If you have a question and don’t see it here, feel free to leave it in the comment section below.

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A: Not exactly. There’s no shoe that I know of specifically designed for snow and only snow. However, although it’s not required, you’ll want a running shoe with extra traction. Snowfall on hard surfaces, like a pavement, can become slippery, especially with icy conditions. So consider finding a shoe with extra grip.

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[su_spoiler title=”Q: What’s the best way to stay warm when running in the snow?”]

A: Layer up, pump your arms and keep your head covered. Remember, you can always take layers off, but you can’t put on layers you don’t have. You won’t be setting a personal best on your next snow day, so don’t be afraid to go overboard with extra clothing.

From experience, it’s better warm and a little slower than cold and a little faster. I’ve never regretted wearing extra clothing, but there’s plenty of times I’ve regretted not wearing enough. So layer up!

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[su_spoiler title=”Q: Should I still race in the snow?”]

A: That’s up to you. Some runners will back out, and sometimes, the race will cancel. Also, consider that you’ll likely run slower than usual. Personally, I believe that the colder season is a great way to stay motivated. I’ve raced in the snow a few times, and it usually ends up to be my slowest yet most fun race of the year.

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[su_spoiler title=”Q: What’s the best time to run in a winter storm?”]

A: Fresh snow is the best snow for running. Meaning, run at the beginning of the snowfall. This way, you’ll avoid ice or packed snow. Now you’ll have better traction and reduce your chance of slipping.

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Conclusion

Ready to get running in the snow? As you can see, there are some challenges involved. But these obstacles don’t have to stop you.

As long as you stay warm, be safe, keep it slow, and continue to motivate yourself, running in the snow can be a highly effective, enjoyable experience. A run that you will look forward to.

Is it snowing outside? If so, lace up those shoes and start running! It’s time to take action and run in the snow.

12 Extremely Helpful Half-Marathon Training Tips for Beginners

By John · Updated on 09/10/2018

Crossing the finish line of your first half-marathon is a fulfilling experience. Running full speed as the crowd cheers, and the finish line gets closer, knowing that all your hard work is about to pay off…there’s nothing like it. Plus, you don’t only become a better running, but the benefits extend into your everyday life.

To set a goal of running 13.1 miles and then reaching that goal will not only build your confidence, but it will change your mindset. Now setting big goals and achieving them come much easier. Not to mention the laundry list of health benefits you will gain.

Building your endurance to the half marathon level is one of the greatest strengths a person can develop.

So whether the half-marathon is your end goal or a stepping stone to a full marathon, this guide will help show you the way.

Within this guide, you will receive tips steps for running your first half-marathon. You will also receive a beginner friendly training program to follow.

So…are you ready to run your first half-marathon?

Great! Let’s begin, starting with turning your thoughts into your reality.

1 – Make it a Goal

You can think of a near infinite amount of challenges you would like to accomplish. The fact is you can think all day, but unless you make your thought a goal…it will remain just that–a thought.

The key is to make your new challenge a goal. Make it an OFFICIAL goal. When you make a goal you fully commit yourself. By fully committing you will then hold yourself accountable and develop the discipline to see it through.

There’s a difference between being interested in running a half-marathon and committing yourself 100%. When you are interested it’s not a big deal to stop training because you were never fully committed. But when you make it a goal, and commit 100%, you will FOCUS entirely.

FOCUS is the key to accomplishing any goal. When you focus on a challenge, you give it all of your energy…not just some of it.

And remember–it will take a lot of energy to run your first half-marathon.

So make it a goal, commit yourself, and focus. You will then find it much easier to follow through on your training.

2 – Use Shoes That Work

Running shoes have the potential to help you or hurt you.

What do I mean exactly?

Well, when running long distances you need a shoe that supports your footstrike. Otherwise, the further you run the greater chance of pain and injury. It’s essential to determine if you have flat, neutral, or high arches and find a shoe to support it.

What’s the fastest and most reliable route to finding the best shoe for you?

Easy…get fitted.

Walk into your local running store and ask for help. They will look at your foot, have you stand on one foot, and provide you with a few shoe options to choose from.

Running with a shoe designed for your footstrike will not only prevent pain and injury, but it will build the foundation to exceptional endurance. It may even allow you to move up to the marathon distance.

3 – Sign Up For the Race

Goals will remain goals unless you take ACTION. To make your goal of running a half-marathon real, you must sign up for the race. Plus, as we all know, when you give a goal a deadline you are more likely to follow through.

Those who wait until last minute to finish something will know this best. Ever wait until the last minute to study or complete an assignment at school or work?

Whether it was due in 1 month or 1 week, you space the task out until the deadline. But in reality, if the task takes 4 hours of work, it only takes 4 hours of work.

The point is we are all prone to procrastinate. But the problem running and procrastination do not mesh well together. If you stop training, you will disrupt both your progress and momentum. Two critical components to finishing your training program.

Signing up for the race will eliminate excuses too. It’s the best step you can take to assure you start training immediately.

Ready to find a half-marathon to run?

Here’s the good news: signing up for a half-marathon is simple. There are plenty of registration websites online. Here’s a site you can use to get started

When searching through the different races, do yourself a favor, find one close to home. Save the traveling for another time. The day of your first half-marathon can be stressful. Don’t add any extra stress that traveling tends to create. Stress is a resistance that uses up energy. So save as much energy as possible for the race, not traveling to the race.

Also, I’d recommend staying away from races with high elevation. When reading the course description look for key phrases like “beginner friendly” or “great for your first half-marathon.” Trust me, you will thank yourself for it later.

4 – Find a Training Program

After signing up for the race, it’s time to begin training.

Since you are a half-marathon beginner, it’s critical to use a beginner friendly training program. Your body needs time to break down, adapt, and grow. Patience is the key to running long distances.

For your convenience, provided below is a novice half-marathon training program.

HALF-MARATHON TRAINING PROGRAM: NOVICE
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	REST	2	REST	2.5	REST	REST	4
2	REST	2.5	REST	3	REST	REST	5
3	REST	3	REST	3.5	REST	REST	6
4	REST	4	REST	4.5	REST	REST	4
5	REST	4	REST	4.5	REST	REST	7
6	REST	4.5	REST	5	REST	REST	8
7	REST	4.5	REST	5	REST	REST	9
8	REST	5	REST	5.5	REST	REST	7
9	REST	5	REST	5.5	REST	REST	10
10	REST	5	REST	5.5	REST	REST	11
11	REST	5	REST	5.5	REST	REST	7
12	REST	4	REST	3	REST	REST	RACE

5 – Take the First Step

Here’s the problem: for some, routines are hard to break. Think about it, if you’ve been sleeping until 8:00 am for the past 5 years your body is not going to like waking up a 6:30 am for a training run. So EXPECT discomfort.

You will soon realize training for your first half-marathon is not only a physical challenge, but it’s a mental one as well. You will face many mental obstacles during training and on race day. This is not a maybe…it’s a guarantee.

The beginning of a training program is typically the hardest. But after a few weeks, you begin to develop momentum and walking out the door to run becomes much more manageable. It may even become enjoyable.

So know that taking the first step to start your training program will be the hardest part. But once you are moving forward, it’s a matter of maintaining momentum and taking each run one day at a time. Remember–if running a half-marathon was easy everyone would do it.

So, don’t just expect discomfort…WELCOME it. Understand stress and discomfort is a part of the process and when you overcome it, you grow. It’s the key to building the mental strength you will need on race day.

6 – Take It Slow

There are two types of physical activity: aerobic and anaerobic.

Aerobic activity is when you train “with air.” When you run from an aerobic state, you should be able to hold a conversation.

Anaerobic activity is when you train “without air.” It’s when you run fast and lose your breath.

If you want to run your first half-marathon, it’s recommended to train at an aerobic state. Make sure you never entirely lose your breath.

Sure you can run fast and try to increase your pace. But when you lose your breath make to slow back down into an aerobic state. Pacing yourself will help build your foundation for endurance running. From here you can practice running faster.

Always remind yourself that you cannot build a house on a shaky foundation.

7 – Find the Right Gear

Running gear is an essential part of running your first half-marathon. And it’s even more important to train with your gear before the race.

The primary type of running gear is running shoes, running shorts, running socks, and a sweat-wicking tech shirt. You may also want to consider the following…

Headphones
GPS watch
Compression gear
Hydration gear

As you train, make sure to do your homework and find the best gear for you. Each piece has the potential to make training and race day less complicated. And you want to keep things as simple as possible when running your first half-marathon.

8 – Nail Down Fueling

When it comes to fueling, there are many paths you can take. The way you fuel will be solely up to you. Different fuels affect different runners in different ways.

But whatever fuel you choose, do yourself a favor and test it during training. DO NOT experiment on race day.

In regards to fueling here’s what I can tell you: the majority of half-marathon and marathon runners use a sports drink+gel combination.

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Here’s a good place to start:

Eat a pre-race/training meal 1-2 hours before your run. (eg. bagel + peanut butter or oatmeal + berries or banana + walnuts)
Start hydrating with water between your pre-race/training meal and your run.
While running start with water, then sports drink, then a sports drink + gel combination

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You will most likely not need gel until around mile seven. But again, fueling cannot be standardized, and you will have to determine when your body needs replenishment.

So, remember–training is the perfect time to practice fueling. Make sure to nail down your approach before race day.

9 – Take Recovery Serious

Rest days are a part of training too. Recovery is when your body grows back stronger. Your endurance is not developed during your run. Your endurance is developed during recovery. So, make sure you actually give your body time to rest.

During rest days you can take the whole day off, go for a walk, or perform some light cross training like swimming or yoga. Movement will promote blood flow which helps with recovery…just don’t overdo it.

10 – Show Up On Race Day Early

After your training is over and race day is here make sure to show up early. Better an hour early than two minutes too late. Trust me, you don’t want the added stress of rushing to the start line. This will only cause a waste of energy that could otherwise be used in the race.

So show up early, pin on your bib, and relax. As the start time nears set the intention to finish and get ready to run.

11 – Pace Yourself

You are running a half-marathon not a sprint. When the gun goes off, you will most likely feel some adrenaline. Excitement is typical at the start of your first half-marathon. This makes you want to run fast, that is, much quicker than you planned to run.

The problem is if you trained at a certain pace, your body is built for that pace. Any more and chances of burning out significantly increase. So even though you will want to run fast…don’t. Have the discipline to pace yourself. The real race is against yourself.

And here’s the extra bonus. If you get to the finish line feeling strong, then chances of jumping up to the marathon distance will be much higher.

12 – Enjoy the Process

Training for a half-marathon is fun! Running a half-marathon is fun! Setting a big goal and reaching it is fun!

Don’t lose sight that the process of running your first half-marathon should be enjoyable. Take the commitment seriously, but not yourself. Lighten up a bit, relax, and smile… you are about to accomplish something amazing!

Conclusion

Running your first half-marathon doesn’t have to be a complicated process. As you can see, by following a few simple steps the finish line can come with no trouble at all.

YES it will take patience, and YES it will take hard work, but isn’t that true for anything worth doing in life?

You are about to run your first half-marathon and become a real distance runner. It’s going to take consistent action every day.

Will it be easy? No, the miles will be tough.

Will it be worth it? Yes! The whole 13.1 miles!