Because of the top-notch performance of the sneakers I’ve tested, I figured that I couldn’t go wrong with giving my workout wardrobe a Hoka renovation (i.e., one specific to running). Turns out, I was right.

Why it’s important to have gear specifically for running

I used to think that all workout clothes were created equal, that I could just use the same-old gym clothes that I would wear on the weight-room floor or yoga class on my runs. However, I quickly realized that running requires its own wardrobe because it’s a completely different motion. Instead of being stationary, I’m moving forward constantly. Moreover, I often run outdoors, meaning I need to consider the weather and dress accordingly.

Up until a few weeks ago, my workout gear was still basically comprised solely of yoga sets, which aren’t exactly designed to help you run miles on miles on miles. Tired of having leggings with no pockets and too-short outfits that led to my thighs chafing, I decided to quit playing around and get some actual running gear.

What I look for in running gear

Functionality and technical elements come first and foremost. Running gear should be designed for running and everything that comes with it. It should be moisture-wicking and quick-drying for when things get sweaty. It should be stretchy and ready to move with you, yet compressive and sleek as to avoid chafing. It should be lightweight and comfortable, as to not weigh you down or annoy you mid-run.

Then, there’s the extra, thoughtful touches that make running more enjoyable. I used to run with an armband, which was great for holding my phone. But now, I have a fob for my apartment building and a solid key to my actual apartment, so I need pockets. And yes, pockets plural—I am unimpressed by just a singular pocket because where am I supposed to put my phone, keys, and any cards I may need? What’s great about the Hoka running gear, specifically, is that the bottoms all have plenty of room for my things.

Honestly—and I am so unbothered by how this might sound—I’m a sucker for cute running clothes. When I’m shopping for anything, even workout clothes and running gear, I want it make me feel confident in my appearance because that helps make me feel more confident in my running.

The 10 best pieces of Hoka running gear

Hoke, 1/2 Zip — $88.00

Available sizes: XS-XXL (select sizes/colors sold out)

This is the first piece of Hoka running gear I tried, and there was a lot to love about it. It’s super lightweight, has a chest pocket on the left side (which is great for storing keys), and has thumbholes at the wrists, which make my runs extra comfy. I’m also into the fact that Hoka produces this half-zip in sizes XS-XXL in four pretty colors. It’s also thin and lined with fleece, making it perfect for an outdoor run when the weather is on the chilly side.

For reference, I’m five feet tall, weigh 135 pounds, and am a B-cup. I would classify myself as petite, so I tried a size small, and it fits pretty well. It’s loose enough to be extremely breathable, but not so loose that I can feel it bouncing while I run. While I am curious how the smaller size would fit, I’m glad I got the small (instead of the extra small) because I’d rather wear clothing that’s a little big over a little small. If you prefer to run with tighter garments, though, I’d definitely recommend sizing down.

Colors: 4

Pros: 

• Lightweight
• Fleece lining
• Pockets and thumbholes
• Breathable

Cons: 

• Runs large

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Hoka, Hupana 5" Short — $40.00

Originally $52, on sale for $40

Available sizes: XS-XL (select sizes/colors sold out)

Because of how short these are, I thought the Hoka Hupana Short might lead to chafing in my inner thighs on my runs . Once I actually ran, though, I realized that they’re the perfect length and there was no chafing in sight. I also love that these shorts are basically pockets galore: They have a zipper pocket on the right side, an open pocket on the left, and a small pocket in the seam of the waist. I usually keep my phone in the left pocket and store my keys or cards in the pocket with a zipper.

These shorts are made of a recycled polyester-Lycra blend and are available in sizes XS-XL. I got a medium, which is a bit tight around my thighs and has a good fit around my waist—though I do wish they had a drawstring. When I’m running, I want my bottoms to be ever-so-slightly snug so that they don’t fall down as I stride, and I find myself pulling them up every so often. If I could order these all over again, I would definitely add the small to my cart.

Colors: 4

Pros:

• Perfect length
• Ample pockets
• Stretchy yet compressive

Cons: 

• No drawstring—can slide down

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Hoka, Hupana Sports Bra — $38.00

Available sizes: XS-XL

I honestly don’t have anything bad to say about this sports bra—it’s comfortable, it provides amazing support for my breasts regardless of how fast I’m running, and it has a very chic, semi-circle cut-out on the back for extra breathability. That said, I noticed that the internal Hoka label peeled after a handful of runs and washes. I wouldn’t necessarily classify that as a bad thing, though, since it doesn’t affect the stellar performance of the bra.

I would fully suggest sizing up if you’re stuck between the smaller and bigger sizes. Even though I’d say I’m petite, my chest and rib area are rather wide, which is why I opted to get a medium when I tried this sports bra. In addition to a range of sizes, the Hupana Sports Bra comes in six colors (which you can match with the tights and shorts).

Colors: 4

Pros: 

• Supportive
• Lightweight and breathable
• Comfortable

Cons: 

• No specific cup/band sizes available

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Hoka, Performance Tight — $88.00

Ever since I started my journey as a runner, I’ve been searching for outstanding running bottoms, a feat that’s much harder than I’d imagined. Much like Goldilocks, I would find that some tights were too loose while others were too long for my 5-foot frame. While the Hoka running tights are slightly tight on my waist—because I got a small instead of medium as I did with the shorts—but I find that preferable because they don’t slide down at all.

Like the Hupana shorts, these leggings are made of 75 percent recycled polyester and 25 percent lycra, making them comfortable, light, and stretchy. They have three pockets: a small one on the left side of the waist, an open pocket on the left thigh, and a zipper pocket on the right side (in which you can see my key fob). These tights come in sizes XS-XL, really hug your figure, and are available in five different colors. I wish they had a drawstring for a more custom fit, given the price tag.

Pros: 

• Lightweight and comfortable
• Recycled materials
• Ample pockets
• Compressive

Cons: 

• No drawstring waist

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Hoka, Merino Midlayer — $94.00

Available sizes: XS-XL

Coincidentally as all heck, I’m wearing the Hoka Merino Midlayer as I write this article. The sweater is made of merino wool, an ultra-soft, cashmere-like wool used in luxury apparel and some sportswear. Merino wool is also extremely cooling and is amazing at soaking up moisture. What’s more: This midlayer has reflective lines printed vertically across each elbow; has a mesh back that makes it super breathable; and it covers about half of your neck to keep you warm.

This midlayer comes in two colors: red-orange and black. I tested it in black, and it was more of a deep navy blue than a true black. Don’t get me wrong—I still love it, and the color obviously doesn’t affect its performance. I’m just saying that if you’re looking for a black midlayer that goes perfectly with your black bottoms, this top isn’t it. If, however, you’re shopping for a breathable, light, and comfortable long-sleeve that helps you power through your runs, this will do the trick. This sweater runs in sizes XS-XL, and I tried a medium. It’s the tiniest bit loose, but I’d still stick with this size over a small.

Colors: 2

Pros: 

• Warm yet breathable
• Moisture-wicking
• Comfortable

Cons:

• Almost all sold out
• The black is more a navy blue than true black

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Hoka, Pullover — $55.00

Originally $78, on sale for $55

Available sizes: XS-XL

I’m an LA girly, so I can’t say that we really have super cold winters, but the early months of this year were uncharacteristically chilly. When I would head to the gym or go on a 6 AM run (which honestly was only a handful of times), this cropped pullover was my best friend. It’s made of French terry material, making it super soft, cushiony, and warm. It also has thumbholes at the wrist and a drawcord to adjust the tightness of your hook.

One note: The product page says that this hoodie features a kangaroo front pocket, but the pullover I tested had zero pockets. I got a size small (from a range of XS-XL), which fit well as an oversized hoodie. That said, because I’m only five feet tall, there’s extra material when I put my thumbs into the holes of this hoodie. Knowing this, I’d probably get the extra small instead of the small—but I’d still get this light green option instead of the blue or pink picks.

Colors: 3

Pros: 

• Warm and comfortable
• Drawstring waist
• Thumbholes
• Slightly cropped for layering

Cons: 

• Runs large
• Advertised with kangaroo pockets but there was no pocket when tested

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Hoka, Glide 3/4 Sleeve — $58.00

Available sizes: XS-XL

If I’m spilling the tea, the whole tea, and nothing but the tea: This three-quarter sleeve isn’t the most aesthetic garment on this list. Instead, it’s one of those functional shirts that I’ll turn to time and time again because I can wear it whether it’s hot or cold. Also, if I had an Apple Watch, its sleeves allow me to easily check it (instead of having to reach into my pocket for my phone).

On to the materials: This shirt is made of 100 percent recycled polyester, which means it’s adept at keeping sweat on the outside of your shirt and quickly drying it. At first, I didn’t believe the claims about this material, which Hoka and other running lines refer to as “sweat-wicking.” However, last week, a friend and I ran more than four miles outdoors. He was wearing a cotton shirt and I was wearing this three-quarter sleeve. While his shirt was basically soaked, mine was completely dry to the touch—on my back and, yes, even under my arms.

Colors: 4

Pros: 

• Quick-drying and moisture-wicking
• Lightweight
• Sleeve length works well with watches and trackables
• Versatile

Pros: 

• Form-fitting—size up if you prefer a looser fit

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Hoka, Performance Hat — $24.00

One size

Out of all of my hats, the Hoka Performance Hats is the lightest by a long shot. I live in LA and am very serious about going the extra mile to protect my skin from harmful UV rays, but I don’t really log my miles with a hat on. In fact, I was kind of against it because I found that hats would get heavy after a while and I’d breakout around my forehead.

However, this baby has earned a spot as one of my go-to running pieces because of how light and breathable it is. This five-panel hat is available in six fun colors and has a flexible brim that makes it a breeze to pack in any bag—big or small. From running in it, I discovered that this hat also dries with ease. To adjust, you’ll use the cord on the back of the hat, effectively making it once size fits most.

Pros: 

• Lightweight and quick-drying
• Perforated sides for breathability
• Adjustable
• Packable

Cons: 

• Only one size

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Hoka, No-Show Run Sock 3-Pack — $35.00

Available sizes: S-XL

I didn’t get to test these no-show socks for myself because they were out of stock at the time, which made me feel like they had to be good. Instead, I headed to the reviews on the product page and found a total of 156 reviews. Those reviews awarded the no-show socks 4.5 out of five stars, which is pretty dang good.

One reviewer, who gave these socks five stars, mentioned that “They have little areas of extra padding that aid in cushioning your foot and have a vented area to help with keeping your feet cool.”

According to the product page, these socks are made of nylon, polyester, Coolmax polyester (which is engineered to wick moisture), cotton, and elastane. Simply put, this means that the no-shows are form-fitting, breathable, flexible, and they stay dry. While the No-Show 3-Pack is $35, they also have a 3-pack of crew socks for $45. Both packs come with white, black, and grey colors and are available in sizes S-XL.

Pros:

• No-show design
• Cushioned
• Light and breathable
• Highly reviewed

Cons:

• Frequently sold out

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The fact is, there are simply different physical, logistical, and psychological challenges when you’re a six-plus hour marathoner. That’s why 26-time marathon finisher Latoya Shauntay Snell recently took to Instagram to share a few tips specifically for these back-of-the-pack participants. We wanted to learn more, so we hopped on Zoom to pick her brain about the strategies she’s found to work for her, along with her best advice for newbies.

First and foremost, Snell underscores that you can’t underestimate yourself simply because of your pace: “The finisher medal is still the same,” she says. “The distance is the distance—no one can say you’re not a marathoner. You are putting in an effort, and honestly it’s an effort that would probably intimidate some of the faster athletes.”

Ready to get started? Here’s how.

1. Find a training plan that takes your goals and challenges into account

Most generic marathon training plans you find online aren’t designed for people running six-plus hour marathons. “You’re not gonna really get the benefit of a cookie-cutter marathon plan,” says Snell. “The jargon completely changes for us.”

For instance, she points out, speed workouts aren’t going to be the most useful if your goal is just to complete the race. Training that focuses more on hill workouts to get your legs used to elevation changes and tempo runs to understand how to pick up the pace over the distance are going to be more beneficial to you on race day.

Snell also adds that she may not get much out of a “30-minute easy run” when she’s running 16-minute miles. “That doesn’t give me much time to really train,” she says. “With the wrong method, I might be under-training.” That’s why she always makes sure to follow mileage-based plans rather than time-based ones so she truly prepares her body to be on her feet for multiple hours. “I need to know what it feels like,” she says. 

Of course, slower miles take up more time. Snell plans for this by lengthening her marathon training blocks to 20 weeks to give herself the wiggle room to only train four days a week. She’ll also sometimes break up long runs—if she doesn’t have the time to finish 18 miles all at once, for instance, she might do two nine-mile runs in a day.

If you don’t have the means to hire your own coach who will work with you on a training plan geared to your needs, Snell recommends checking out the Slow AF Run Club, which offers a training platform for slow runners. It was founded by her podcast partner and one of Well+Good’s 2023 Changemakers, Martinus Evans, who recently published a book called Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run.

2. Build your mental resiliency

While any marathoner needs serious grit to make it to the finish line, there are extra challenges when you’re out on the course for so many hours—especially once the crowds start thinning and infrastructure like signage and water stations are being taken down.

“There’s something that, psychologically for me, it doesn’t matter how many times I’ve done this, it starts to wear down on you after a while where it’s just like, I’m envisioning myself being home,” Snell admits. Slower athletes need to build their ability to stick it out through those moments of self-doubt, she says. “The ‘wall’—when it starts to get tough—may show up several times versus the traditional one to two times,” she warns.

Use your training to practice pushing through when you’re tempted to quit early, and figure out which mental strategies work best for you, whether it’s repeating a mantra to yourself or relying on a playlist that you know will pump you up. 

3. Plan to carry what you’ll need

Most sports dietitians recommend marathoners take in about 100 calories of fuel every 30 to 45 minutes, along with water. For six-plus-hour marathoners, that’s more gels to carry, and if races don’t have water stations every mile (or if they break them down after four or five hours), it may require bringing water along with you, too. Snell also recommends packing electrolyte tabs since you’ll likely be sweating for so many hours straight. Some runners may even carry anti-chafe balm, sunscreen, or band-aids.

This may mean wearing a hydration pack, or stuffing your pockets to capacity. Snell, who’s a big fan of Osprey’s fanny packs, reminds runners not to get caught up questioning whether they look like “real runners” or trying to copy the habits of three-hour marathoners (who don’t need the same things that slower runners do). “Other people may look at you a little funny and say, ‘Oh, don’t you think you’re carrying too much?'” she says.  “You’re not fueling for them. You’re fueling for yourself.” 

4. Do your race research

Many marathons have a six-hour time limit, and anyone who takes longer won’t have access to amenities like fueling stations, or even open roads. “I always encourage people to do their research,” says Snell. Look up what a race’s policies are, as well as its reputation among back-of-the-pack runners. 

“For instance, New York City Marathon does not allow hydration packs,” says Snell, but they do keep water stations open for a long time, and there’s tons of crowd support to look after you no matter how many hours you take to finish. 

If you decide to take the risk on a race that’s not particularly pace-inclusive, you’ll need to make sure you have a fully-charged phone so you can access the map (or to print out a map and carry it with you). Snell also says that you may need to set up your own support system on the course to make sure you have ample water and fuel if you aren’t able to carry it yourself.

 

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A post shared by Latoya Shauntay Snell (@iamlshauntay)

5. Find the right running buddies

Not all running groups are accommodating to slower runners. But running with other people can be a game-changer—it can both improve your running skills and boost your motivation. The key is finding people who respect your goals and effort, even if they’re faster than you.

“Find someone who is going to meet you where you are,” says Snell. “They’ll hold you accountable, but not in a super judge-y way where they’re making you feel guilty for your pace or the way that you show up.”

6. Don’t let fear keep you from trying

If you’re even the least bit tempted to run a marathon, Snell encourages you to go for it, no matter how fast or slow you run. “You know, there are so many people who don’t even try because they get so wrapped up with the idea of, I don’t wanna be last,” says Snell. “We fear the idea of being forgotten or left behind or laughed at.”

But she points out that, most of the time, these scenarios simply don’t happen. And when they do, Snell reminds herself of all that she’s accomplishing, no matter what anyone else does or says. “I cannot get caught up in the narrative that somebody else is trying to paint for me, versus the narrative of: I was brave enough to show up, I was brave enough to be consistent during this journey, and I’m gonna be brave enough to finish this.”

With little discernible arch, and a history of family members who wear orthotics, it’s also been easy to assume that I have pretty flat feet. So my foot type is not a mystery: Wide and flat, a one-two punch of problems. I’ve suffered on and off for years from plantar fasciitis, lower back twinges, tight calves and hamstrings, and foot pain when I run.

Those issues have caused me to dive deep into the finer points of athletic footwear. A flat foot means I need more arch support, which calls for a stability shoe (and an insole). My curvier shape means I need more cushion when I run, so I also need high support. And if the shoe doesn’t come in “wide,” fuhgeddaboutit.

You can determine all of this for your feet by conducting a few simple tests laid out in Well+Good’s guide to the best footwear for your foot shape. Going into an athletic shoe store and speaking with a knowledgeable store associate can also help you find the glass slipper for your unique tamale. But now, athletic shoe stores actually have more technology at their disposal to uncover your foot’s unique shape and needs.

I got to try one of these high-tech tools for myself: The Fit Finder at Road Runner Sports, which I got to test out at the chain’s Torrance, California, location. The Fit Finder creates a digital 3D model of your foot, and a gait analysis done on a treadmill will help you understand the way you walk. With this data, the Fit Finder will suggest models that suit your needs, and store associates will help you pair the suggestions with what actually feels good.

Considering how much time and energy I’ve spent thinking about my feet, what more could this tech really tell me? I was actually shocked by some of the findings.

What it’s like to do a foot and gait analysis on the Fit Finder at Road Runner Sports

The first step is hopping on a treadmill for a gait analysis. You walk at a normal speed for a few minutes, with your steps filmed from behind.

Next, you get on the Fit Finder, where small cameras are actually able to map your feet in 3D.

From the gait analysis, the store associate was able to tell me one of my biggest issues came not from my flat feet—but from the fact that, apparently, I have flexible ankles. I have a low arch, but it does exist! But the combination of flexible ankles with the low arch is what really causes me to pronate, putting undue pressure on the inside of my foot. On the monitor, I could actually see my ankles bowing in. Who knew?!

The next surprise was that my feet are actually quite uneven. My right foot is half an inch longer than my left. Pain does always seem to start in my left foot first, so it’s possible that my right shoe typically fits a little better.

Finally, I’ve been wearing size 7s ever since I graduated from kid sizes. But the Fit Finder said that I’m actually better suited to a size 6.5.

Fit Finder sends these results to you in an email, but it was useful to go through them with a store associate at Road Runner. He was able to explain the pronation issues, and speak with me about what my needs are based on what kinds of exercise I do and what kinds of problems I run into.

To put these learnings into action, I needed a custom orthotic. I stepped onto a previously heated orthotic placed on a cushy surface. The cushioning allowed me to press down with the full weight and shape of my foot on the orthotic, imprinting the shape of the bottom of my foot onto the malleable orthotic, which then cooled and hardened.

Finally, I got to choose my shoes. Fit Finder suggested I try the Brooks Glycerin GTS 20 and the Asics Gel-Kayano 29. I liked the feel of the Asics better, but felt that the toe area was a little too narrow. A store associate brought out a slightly different model, the Asics GT 2000-11, which fit my foot like a glove. There was no heel slipping, like I usually get, and the shoes had a stable yet bouncy feel.

Alas, it did not solve all my foot woes. A consultation with a doctor has suggested that my difficult feet might actually require some physical therapy to deal with the tightness that’s causing a lot of my pain. While I can’t say that the Fit Finder was a magic solution, it did help me learn more about my feet and my gait, and figure out some ways to make my life less difficult, shoe-wise. That certainly puts a spring in my step.

Since then, Hoka has ballooned in popularity, claiming space in closets for its out-of-this-world comfort that’s made them a popular option for walks and soft hikes. But, true to the brand’s roots, runners swear by them, too. Just ask Diné athlete Brandon Dugi, a competitive long-distance trail runner based in LeChee, Arizona, a small community in the Navajo nation. When he’s not shooting adventure photography, Dugi competes in Ultra races around the southwest and coaches his local high school’s cross-country team—all the while outfitted in Hoka sneakers and gear.

“The good thing about Hoka is whatever shoe you choose gives you guaranteed comfort,” Dugi says. Still, some Hoka styles are better for running than others. Below, Dugi shares his professional recommendations for Hoka running shoes for every training style and occasion.

What makes Hoka shoes good for running

There’s a myriad of features to love about Hoka for running, but Dugi points out the gusseted tongue each shoe, which helps his feet feel secure during fast and long runs. Additionally,”when it comes to being on your feet for a long period of time, Hoka shoes come in clutch with the amount of good quality cushion that’s in each shoe,” he says. “Last but not least, the meta-rocker sole moves your forward with every step you take from heel to toe, providing you with a smooth ride [that] makes every run that much more comfortable.”

Whether you’re new to running or buying Hokas for the first time, Dugi recommends trying out a bunch of different Hoka styles to see whichever pair works well for you. But depending on your running goals and training preferences, his recommendations below are a good place to start.

Best for training

Mach 5 — $140.00

Sizes available: 5-11, in half sizes

From long-distance marathons to 5K races, there’s no shoe better to train in than Hoka’s Mach 5, which happens to be Dugi’s everyday trainer. “This shoe is light and super comfortable with the right amount of cushion and breathability for those daily miles,” says Dugi. The midsole is lined with foam cushioning that soaks up the shock from daily impact, and the cushioned heel collar prevents irritation on long runs. Another feature worth talking about is the meta-rocker, making it easy to transition during strides. Lightweight, breathable, and supportive, the Mach 5s await to pound the pavement.

Weight: 6.8oz

Heel-to-toe drop: 5mm

Colors: 12

Pros 

• Lightweight
• Breathable
• Cushioned for everyday training

Cons

• Not available in wide widths

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Best for speed work

Rocket X 2 — $250.00

Sizes available: 6-15, in half sizes

If you’re looking to up the ante on speed work training, Dugi swears by the Rocket X 2. “It’s by far my favorite speed shoe I’ve ever put on my feet,” he says.

They feature a carbon fiber plate combined with plush PEBA foam to give them a responsive bounce that propel you forward with each steps, he says. The shoe is meant to fit like a glove with its foot-hugging mesh and gusseted tongue. It’s basically like a hug for your feet. The cushioned sole means you also get superior protection and shock absorption for those high-impact sprints.

Weight: 8.3oz

Heel-to-toe drop: 5mm

Colors: ceramic/evening primrose

Pros 

• Great for speed work
• Foam cushioning
• Gusseted tongue
• Shoe fits like a glove

Cons 

• Expensive
• Only available in one color

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Best for long-distance running

Carbon X 3 — $200.00

Sizes available: 5-11, in half sizes

The more miles you run, the happier you’ll want your feet to be. For long-distance training, Dugi says the Carbon X 3 has got your bases covered. The shoe is equipped with a carbon fiber plate that makes striding easy peasy and a responsive foam midsole that absorbs all of the shock, so you can run sans shin splint, knee, or joint pain. No matter how hot or sweaty your workouts get, the engineered knit upper—which is breathable and lightweight—vents heat, so you don’t feel uncomfortable or sticky. Super lightweight, cushioned, and breathable, it’s no wonder why it’s a Dugi favorite for longer distances.

Weight: 6.6oz

Heel-to-toe drop: 5mm

Colors: 9

Pros 

• Lightweight
• Breathable
• Has carbon fiber plate
• Foam midsole

Cons 

• Not available in wide widths
• Expensive

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Best for everyday jogs

Clifton 9 — $145.00

Sizes available: 5-11, in half sizes and two widths

It goes without saying, but the Clifton 9s are the heroes of Hoka. These kicks are the epitome of versatility; they marry cushion, breathability, and flexibility, making them ideal for walks, runs, and soft hikes. The shoe can vent hot air thanks to the knit upper and boasts a gusseted tongue for a more secure fit. Also nice? “The balance between plush and responsiveness this shoe has is amazing,” says Dugi. That’s why Dugi wears this shoe for everything.

Weight: 7.3oz

Heel-to-toe drop: 5mm

Colors: 11

Read the full Hoka Clifton 9 review here.

Pros 

• Lightweight
• Cushioned midsole
• Has gusseted tongue
• Available in two widths

Cons 

• Doesn’t provide great stability for uneven terrain

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Best support

Arahi 6 — $140.00

Sizes available: 5-12, in half sizes and wide widths

Support is what you seek? Dugi’s recommendation is to go with the Arahi 6. “This shoe provides so much stability throughout the foot with its J-frame technology,” he says. The technology is designed to prevent your foot from rolling inwards, aka overpronation. What also creates extra stability is the intentionally-placed rubber on the sole, which offers increased traction on all types of surfaces. All of these features work in tandem to prevent injury, support you during long runs, and keep you moving and grooving pain-free. Ready to hit the road?

Weight: 7.6oz

Heel-to-toe drop: 5mm

Colors: 12

Pros 

• Offers stability
• Minimizes overpronation
• Meta-rocker
• Available in wide widths

Cons 

• May feel snug for some

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That chemistry might not be so mysterious, however. It could just come down to the shoe’s DNA as a women-first design.

Rykä Euphoria Running Shoe — $119.00

With a wide forefoot, slim heel, deep heel drop, and ample cushioning, these shoes designed just for women might fit and feel better than expected, even if you don’t typically wear a neutral shoe.

Sizes: 5-12
Colors: 5
Cushioning: Neutral
Heel-to-toe drop: 14 mm
Weight: 8.6 oz

Pros:

• The wide forefoot and narrow heel collar make it ideal for the shape of women’s feet
• Light and bouncy ride

Cons:

• Reviewers say these run big

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What makes Rykä unique

Rykä, founded in 1987, says it’s the first footwear brand that designs athletic shoes specifically for women based on female physiology. That includes a differently shaped quad muscle, which Rykä says impacts how women bear their weight on their feet. The Euphoria shoe is cushioned to serve this stance, along with a wider forefoot for increased support. Women also typically have narrower heels than men do, which is reflected in the shoe design. And Ryka describes its shock absorption and foam as flexible and bouncy.

What the Rykä Euphoria feels like to run in

I typically need a high-support shoe, since I have flat feet and pronate. (If you’re not sure what type of shoe you need for your foot shape, check out this handy guide.) The Euphoria is a neutral shoe, meaning it works best for people who distribute their weight evenly on their feet (not rolling inward or outward), which is why I was initially skeptical that it would work for me. However, my foot feels so held by the design that I do not miss the all-encompassing feel of support shoes that I have.

The wider forefoot gives my toes enough space to breathe, while the narrower collar on the heel keeps me secure. This could come down to the “CradleFit technology” which Rykä says is intended to “increase foot contact and promote natural ball position.”

I also tend to go for shoes that have maximum cushioning, because I love that running-on-clouds feeling. The Euphoria looks relatively sleek compared to some of the fatter-bottomed shoes I have. But they actually sort of feel like driving a sports car instead of a luxury sedan—it turns out I actually like all the road feel that I get in this shoe. But while the profile is slimmer, the ground doesn’t feel hard running in these shoes (like I’ve felt in some other models that are heavy on the support and stabilizing features). The “Absorb/Support/Flex” technology seems to be doing just what it promises to do.

I have added an insole to the shoe, since I do need additional arch support. But there was plenty of space inside to accommodate it, which is not always the case in shoes where I end up feeling compressed under the laces. The tube-shaped laces themselves seem more giving than flat laces I’ve encountered.

The Euphorias have come with me on the 20- to 60-minute runs I do a couple times a week, and they have stood up to the sprints that I usually end with. But I haven’t taken them on longer jaunts, so I don’t know how they’d hold up to more intense distance running.

Rykä Euphoria review: The bottom line

While running shoes work differently for different people, in my experience, this shoe feels consistently light and springy. It’s not big and bulky, but it is soft and comfortable. It doesn’t have the support bars or packed arches of some high-tech shoes, yet the fit makes me feel like I don’t need all those bells and whistles. The cheerful white and green colorway only complements this experience (they also come in green, pink, blue, and black). There’s just something approachable and very, well, wearable about them.

Many athletic shoe brands have rolled out shoes designed specifically for women recently. But Rykä argues that its 35 years of doing only that make them the experts. Considering how pleasantly surprised I was by the Euphoria, and how often I reached for my Euphorias instead of (supposedly) more supportive, stable, cushier options, I’m inclined to agree.

She did not get the empowering finish she had hoped for. Valerio runs at what’s considered a slower place, between a 13- and a 17-minute mile. She was the last person to finish the race, which was fine with her—a finish is a finish! Except that the moment she stepped off the mat that marked the race’s end, she heard a loud ripping of tape—the sound of the finishing line mat getting pulled up.

“It totally destroyed the moment, having that sort of sacred moment interrupted by the sound of the mat being ripped up,” Valerio says. “They couldn’t have waited 10 more seconds?”

Valerio, unfortunately, has experienced this lack of what she calls “pace inclusivity” many times. Pace inclusivity means considering all running running, no matter how fast or slow. And it means designing and staffing races to accommodate all paces. So no insulting, moment-ruining finish line pull-ups, no breaking down of water stations and trail markers before everyone has passed them, no abandoning runners to find their own way to the finish line.

Valerio says many races even call themselves “pace inclusive,” but still engage in these demoralizing practices. In pre-GPS days, Valerio sometimes had to meander through the woods, looking for the correct path, since signposts were removed and race worker guides pulled from their stations and sent back to base camp.

“They don’t think that something slower than a 10-minute or an 11-minute mile counts as running, so they’ll leave you,” Valerio says. “I’ve been left behind so many times.”

Promoting inclusivity in running is one of the reasons Valerio has signed up for one of her most ambitious races ever: the lululemon FURTHER initiative. On March 8, the 2024 International Women’s Day, Valerio and nine other women will begin a six-day ultramarathon. There is no set distance, but the aim is to run as far as possible over the course of those six days.

Other FURTHER participants include world record holder Camille Herron, surgeon-turned-professional ultrarunner Stefanie Flippin, Women of Distance podcast host Devon Yanko, Brazilian Jiu Jitsu competitor Vriko Kwok (a running novice), among various runners from around the globe.

The FURTHER initiative also includes a research component, in which lululemon and the Canadian Sports Institute Pacific will study the participants, with the aim of publishing research on how female bodies perform in endurance sports—part of a larger effort to close the research gap in women’s sports performance science.

“I have my personal goal of how many miles I wanna do, [although] that might change over the course of the next nine months,” Valerio says. “But I also just really want to be a beacon for those people that need to see me. And even for those people that don’t ever want to see me running, I need to be a beacon for them too.”

“I also just really want to be a beacon for those people that need to see me. And even for those people that don’t ever want to see me running, I need to be a beacon for them too.” —Mirna Valerio

Valerio is larger bodied, Black, and a mother in her mid-40s. She says that she might not be what people picture when they think “runner,” but she wants to demonstrate that she is what a runner looks like, too. Lululemon is helping to bolster this image by working with Valerio to design a running kit for the race that serves Valerio’s specific needs. They asked her what she needed, and how they could build something better, then designed apparel that actually fit. “I’m not pulling it up. I’m not pushing it down,” she says.

This wasn’t always the case. “I just think about how often in the past I had to wear men’s clothes that didn’t fit appropriately,” Valerio says. “We weren’t seen as serious athletes, so no one was making serious athletic clothing for us in our serious pursuits. But now, it’s been phenomenal working with lululemon. I get to be part of the fit process, the ideation process.”

Valerio faces her share of criticism for not conforming to typical racing standards, whether that’s comments on her body or her pace. But the way running nourishes her body and soul is what keeps her moving. And she hopes she can help others—who might face internal criticism or self-doubt—tap into their inner runner, too.

“It’s really hard to counteract those images and thoughts because that’s all we’ve been showered with,” Valerio says. “We see a very particular image, or an aspirational image, let’s call it, of who runners are, or what pace a runner should run. But we all know that that is just some sort of aspirational ideal that has nothing to do with us. Be your own aspirational ideal.”

Here to give her expert tips on what to eat before a 5K, what to avoid, and how else to best prepare yourself is registered dietitian and Cook, Eat, Run author Charlie Watson, RD. Watson helps runners (of all levels) properly fuel their bodies during training as well as on race day. Keep reading for her insight.

What food should I eat before a 5K run? The night before? The morning of?

While determining what to eat before a race is an individual process, there are a few golden rules to fueling up properly.

1. Stick with foods you know your body digests well

Before getting into the specifics of what to eat, Watson wants to make something clear: race day is not the time to experiment or drastically switch up your eating habits. “Make sure you practice to establish what works for you,” Watson says. “When it comes to pre-race fueling, what works for one person might not work for another.” Think back to your training: What did you eat before some of your best, long runs? If a food consistently made you feel good during your training, chances are it will on race day, too.

2. Eat your pre-race meal at least an hour before it starts

According to Watson, when you eat matters, too. “Ideally, eat about an hour before [the race] starts, although some people [feel best] eating two to three hours before a run,” she says. Most importantly, she says not to eat pre-run fuel immediately before your race. “When we run, blood flow to the digestive system reduces by up to 80 percent, meaning if you eat too late, much of what you eat will go undigested while you run and can feel uncomfortable sitting in the stomach,” she says. It also means the nutrients in your pre-race meal won’t be used as energy until much later because of the delayed digestion.

3. What should I eat for breakfast before a 5K run? Make sure your pre-race meal has carbs.

When it comes to the important nutrients to include in your pre-5K meal, Watson says carbohydrates are the biggie. “You want to mix slow- and fast-release carbs to get that pre-race energy boost that will sustain you throughout the three-plus miles,” she says. The best food for runners, slow-release carbs include foods with a lower glycemic index that are less processed and higher in fiber (so, oats, whole grains, sweet potatoes, that kind of thing), while fast-release carbs tend to have a higher glycemic index, like fruits and juice, to give you immediate energy.

4. Keep it simple

While it’s important to keep the nutrient balance of your pre-race meal in mind, the actual prep work shouldn’t be complicated. After all, the majority of races are in the morning, so you won’t have a lot of time to make an elaborate breakfast. Some of Watson’s favorite pre-race breakfast foods to eat before a 5K include:

• Whole grain toast with jam
• Oatmeal topped with fruit
• Banana with nut butter

5. Get your carbs at dinner, too

The night before a race is also a good time to give your body some carbohydrates that can be used as energy the next day. Sweet potatoes, brown rice, and chickpeas are all examples of healthy carbs that can be used to fuel your run. A couple meal ideas from Watson’s cookbook include sweet potato gnocchi, salmon and sweet potato fishcakes, and Balinese beetroot curry.

Watch the video below for more tips on what to eat for optimal energy:

What foods to avoid before running? And other tips to keep in mind

It’s important to know what you shouldn’t eat or do before a 5K race in order to keep up the pace.

1. Avoid high-fat foods before a race

As far as what not to eat before a race, fats are going to be least beneficial. “Fats remain in the stomach longer than any other macronutrient because of their complicated digestive process,” clinical nutritionist Nicole Lund, RDN, of the NYU Langone Sports Performance Center, previously told Well+Good. That means you’ll want to veer away from foods like burgers or anything fried the night before. Lund also recommended avoiding foods with sorbitol (a fruit-derived artificial sweetener), which could irritate the digestive system.

2. Don’t forget to hydrate

When prepping for a 5K, it isn’t just about what’s on your plate; hydration matters, too. “It’s important not to start your race dehydrated as it’s very hard to ‘catch up,'” Watson says. “Ideally, you want to meet your fluid requirements—usually between two to three liters—each day in the week leading up to the race so that you don’t find yourself gasping for water at the first aid station.” Watson adds that if you tend to sweat a lot, you may want to consider using electrolyte tablets the day before, morning of, and afternoon after a race, too.

3. Keep your coffee habits the same

If you’re wondering whether your morning cup of joe will help or hurt your run, Watson reiterates her advice to do whatever has worked for you in the past while you’ve been training. “If coffee is part of your morning ritual, if you like the caffeine boost, or if coffee helps get things moving before the race, then stick with it. But don’t start having it pre-race if it’s not something you’ve done before…trust me on that.”

4. Plan your post-5K meal, too.

Besides figuring out what to eat before a 5K, Watson says to consider what you’ll eat when you’re done, too. (A nice mental picture to make those miles fly by faster…) “After a race, you want a mix of carbs and protein, ideally in a 3:1 ratio,” she says. “It doesn’t have to be complicated. I tend to have a skim milk iced latte after a 5K. Otherwise, a mix of eggs with toast or a smoothie can work, too.”

5. Is it ok to run a 5K on an empty stomach?

Like most aspects of training and running, what (and whether) to eat before a 5K is a personal choice. However, to get the most out of your run, and perform your best, experts recommend fueling up. If your body doesn’t have carbohydrates and protein on hand, it will break down your fat and muscles for fuel instead. Getting this less readily available energy adds an additional strain on your body, which could negatively impact your workout.

“Trying to force the body to use fat as fuel can negatively affect your performance,” Natalie Rizzo, MS, RD, sports dietitian and founder of Greenletes, previously told Well+Good. “This means you won’t be able to work out as hard and may even feel like you’re losing your fitness level.”

6. Should you eat during the race?

This is another personal choice.  A 5K typically won’t take the amount of time experts say requires a mid-run snack, which is 75 minutes. But if you’re curious about juicing your body with fuel during a race, check out this guide to what to eat during a marathon.

With these tips in place, you’re bound to go into your 5K energized and ready to kill it. Now that your mind is cleared up about what to eat, you can focus on other pressing matters: like what exactly should be on your race day playlist.

“Just like the song ‘Dem Bones,’ ‘the hip bone’s connected to the… knee bone.’ So, the ankle is really connected all the way up to the hip,” explains physical therapist Karena Wu, DPT, owner of ActiveCare Physical Therapy in New York City and India. Because everything is linked, weak ankles can cause trouble for your entire lower body and lead to unnecessary injuries. “If the ankle joints are weak, the emphasis gets placed on the knee and hip to create more motion and absorb more forces,” says Dr. Wu. “This creates an imbalance, so the other joints in the kinetic chain then have to step up and do the work.”

This type of domino effect can happen in all types of movement patterns, but Dr. Wu says she most often sees weak ankles causing problems for folks who run or who play tennis, soccer, beach volleyball, or other sports that involve start and stop motions on uneven terrain. And that kind of makes sense, right? When you’re coming to an abrupt stop, landing at an odd angle could wind up straining your entire lower body.

Fortunately, strengthening your ankles (and your feet) helps to increase the longevity of your hips (and your entire lower body kinetic chain). Below, Airrosti physical therapist Anthony Pavlich, DPT, shares the three ankle-strengthening exercises he recommends to everyone.

3 ankle-strengthening exercises recommended by a physical therapist

1. Monster walks

Stand with your feet shoulder-width apart and a resistance band around your calves. Tighten your core, and push your hips back until you’re in a half squat position. Keep your head and chest up, and your knees at about a 120-degree angle, making sure they stay behind your toes for the extent of the exercise. Push your knees out and walk forward and then backward while holding the half squat position. Keep your feet parallel, with toes pointed forward.

2. Single leg deadlift

Stand with your feet shoulder-width apart. Keep one foot planted on the floor and bend at the hip to press the opposite leg straight out behind you. Reach your arms straight down in front of your body, or place them on your hips to make sure your whole posterior chain (backside) is completely flat. Bring your leg back to the ground, and switch sides. For an added challenge, hold a dumbbell in one or both hands.

3. Split squats

Move into your lunge position with one leg forward and one leg back. Slowly lower yourself down to tap your back knee onto the ground, then use your glute muscles to contract and raise yourself back up to a tall, standing position. Make sure to complete an equal number of reps on each side.

 

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“It’s a gear-intensive sport,” she says. “The list of must-haves could honestly be never-ending.” Still, there are some pieces of running gear that stand out from the pack. And if they’re good enough for someone who wins Ironman competitions, we think they’re probably good enough for casual runners, too.

Whether you’re one of the brave souls who’s out to win an Ultra Marathon, or are just trying to survive your after-work jog around the block, here’s all the clothing, snacks, and tech a three-time Ironman champion swears by, bound to keep up with you mile after mile.

1. A ‘holy grail’ sports bra

As an athlete, Praznik has tested a lot of sports bras. Her “holy grail,” however, is the Brooks Drive 3 Pocket Run Bra ($50), which she says performs miles better than any other products she’s trained in.

“It’s super breathable—the fabric is just like butter. There is no chafing, it’s thin yet supportive,” Praznik says. “If I do want to run just in my sports bra, I feel more comfortable because there’s more coverage, and it keeps me feeling really secure and locked in, but it’s also super lightweight.”

The pockets don’t hurt, either. True to its name, there are three handy pockets made into each sports bra: A bonded phone pocket in the back near the nape of the neck, and two mesh side pockets near both cups (which are removable, btw). All are bonded and seam-cut, so there’s no chafing or discomfort. “I use it to hold gels or whatever snacks I need to bring with me for long runs,” she says. “It’s hands-down the best sports bra I’ve come across ever.”

Brooks, Drive 3 Pocket Run Bra — $50.00

Available sizes: 30A/B-40D/E

Colors: 11

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2. Breezy running shorts

Praznik also swears by Nike’s ultra-breezy AeroSwift Running Shorts ($70), which are designed with a high thigh slit and barely-there fabric to allow complete freedom of movement.

“I have bigger, more muscular thighs, and can have a hard time finding shorts that fit around my thigh [that] also will move with me enough, and don’t constrict me,” Praznik says. “The super high slit doesn’t constrict my movement at all. And you can either keep them more high waisted or roll them down—both just fit really, really well.” Aside from the fit, they’re loaded with features to keep you comfy, stride after stride, including a drawstring waistband with built-in ventilation to maximize airflow, as well as a drop-in pocket at the back to store personal items. The only downside Praznik notes is that they definitely are on the shorter side, but if you’re comfortable with less coverage, they’re a surefire bet.

Nike, AeroSwift Running Shorts — $70.00

Available sizes: XS-XL

Colors: 3

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3. Salomon Speedcross trail sneakers

To train for Ironman, Ultra, and other long-distance races, Praznik has a ton of road running shoes that she cycles through to help strengthen her feet. But she does a lot of her training on trails, too, to help build muscular endurance, stay nimble, and switch things up. The *one* shoe that has never rotated out of her roster for nearly 10 years is the Salomon Speedcross ($140), which she uses for nearly all of her trail training and some competitions.

“I do not own a shoe—trail or road—that is more comfortable than these. They’re amazing,” she says. “I’ve done 50-mile trail runs in these, trail running camps in Crested Butte, and while my body was pretty shattered [throughout], my feet managed to feel fresh and comfortable.”

The versatile shoes come full of trail-ready features, including a grippy outsole, durable upper, and Quicklace system for getting them on and off fast. The one feature Praznik loves, though, is the “laces garage,” which come in most Salomon shoes. “When putting on the shoes, tighten the laces with the pulley, then tuck them into the pocket on the tongue of the shoe so you never have to worry about missing a beat in your stride to stop and tie your laces, or worse, tripping over them.”

Salomon, Speedcross 6 Trail Running Shoes — $140.00

Available sizes: Women’s 5-11, in half sizes

Colors: 5

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4. The AllTrails App

Sure, Praznik might be a little biased (she does work for AllTrails, after all) but she swears by the app for finding new trails, planning routes, and keeping track of where she’s been. “Running on the trails is not only great for my mental state and a welcomed break from pounding the pavement, but it also forces me to hold back more, control the pace, and focus on a nice and easy, Zone-2 run,” she says.  She’s also a world traveler and has raced in places like Cozumel, Hawaii, and Colorado where the app comes in handy for exploring. “I love the app because it’s great for mapping out new routes, exploring new trails, and making sure I never miss a turn when venturing out to new areas.”

AllTrails, AllTrails+ — $36.00

Subscriptions available at $3/mo or $36/yr.

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5. Plenty of snacks

Ask any endurance athlete—diet can make or break a run performance. “It’s really important that you not only eat during your race, but also in the training leading up to it to help train your stomach and figure out what won’t give you any GI issues,” she says. “I aim to take in 250+/- calories per hour (in the form of food and hydration) for any activity that is over 1.5 hours.”

Praznik explains that she eats the same thing before every big run and workout so her body knows what to expect on race day. Usually, she’ll eat a multi-serving size of Picky Oatmeal, and pack along some extras on her workouts, too. “These have a great ratio of carbs to protein to fat that give me that slow burn energy and help keep me full,” she says. She also enjoys Skratch Labs‘ chews, which offer a tasty combo of tangy and sweet.  “Many athletes are particularly adverse to sweet things when you are pushing your body, making it even more difficult to get calories in, but the sourness of these chews helps mitigate that,” she says. Yum.

Skratch Labs, Energy Chews (Pack of 10) — $24.00

Flavors: 6

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6. Sun protection

Praznik is a woman after our own hearts and always packs ample sun protection when she’s training outside, including a lightweight, breathable hat and SPF. “I love the Supergoop sunscreens and try to use sunscreen with zinc,” she says. As a swimmer, she tends to stick with reef-safe mineral sunscreens, which are safer for sea critters.

Supergoop!, Zincscreen SPF 40 — $44.00

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7. Well-fitting sunglasses

Praznik also swears by Smith’s protective eyewear for running and cycling. When something is on your face for 25+ miles, you want to make sure it fits right and doesn’t bounce around or dig into your temples. “I love the entire Smith line. I wear Smith helmets and sunglasses—both fit my smaller head and face well but still provide great coverage,” she says. “My Smiths wrap around my face well, are lightweight, and, with the Chromapop lens technology, means that I have a clear line of sight ahead of me no matter what environment I’m training or racing in.”

Smith, Resolve Running Sunglasses — $189.00

Colors: 7

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8. Bag Balm 

You don’t need to be a champion Ironman racer to know that chafing sucks. To prevent rashes and rubs when she’s running and cycling, Praznik always keeps a jar of Bag Balm ($10) handy. “I actually showed up to a race and forgot my anti-chafe stick that I was using. My friend with us and she dug into her diaper bag and was like, ‘Trust me. This is what I’ve been using for diaper rash,'” she says. “Both the baby and I walked away totally unscathed that day.” Just a forewarning: The smell is on the more intense side (it’s medicinal-y), but it does wear off.

Vermont's Original, Bag Balm — $10.00

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9. Whoop

“Like any stereotypical triathlete, we love data. And I love wearing a Whoop and all the data it gives me!” says Praznik. Sleep, recovery, her menstrual cycle, biometrics—Praznik can track everything using the Whoop wearable. “It’s an essential tool in helping me determine when I can kick it up a notch, or when I need to back off. My coach has access to my account, so he can look at it with me and helps me adjust my workouts accordingly.”

Whoop, Whoop 4.0

Subscriptions start at $30/mo.

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Is it better to walk or run?

Generally, running tends to get a reputation for being a “better” workout than walking, but that’s not necessarily the case. “People will typically burn more calories while they run compared to when they walk but that doesn’t mean it’s a ‘better’ workout by any means,” says Steve Stonehouse, NASM CPT, USATF certified run coach and director of education for STRIDE  “There are a lot of factors that will decide which would be ‘better’ and they’re mostly specific to the individual.”

Walking is also usually touted as an easier option, but that’s not always true, either. “You can perform a well-designed walking workout, and it can be very difficult,” says Stonehouse. “Variables like speed, incline, and duration will all impact the effectiveness of your workout. An easy-paced 30-minute walk will not produce the same results as a high-intensity speed workout for a running, but the same goes for an easy-paced run and a walking workout including different grades of incline.”

The benefits of running

An efficient exercise that activates your muscles, running and longevity go together like PB&J. Jogging has also been shown to benefit your endurance, heart health, mood, and sleep. The benefits of slow jogging add to that list, but it also increases endurance.

The benefits of walking

Walking is one of the most accessible forms of exercise there is that is also easy on your joints. Walking for brain health means this form of movement will help keep your noodle smart as well as your body healthy.

What equipment do you need?

A good pair of shoes is tantamount to making the most of your run, walk, or jog. Walking vs. running shoes differ in the amount of support and cushioning they give, versus how light they’ll keep you on your feet. Here’s Well+Good’s guide to our favorite walking shoes and our favorite running shoes for different types of feet.

Walking vs. running: Which is “better” for you?

To help you figure out which workout is the best for you (which, BTW, is not the same as simply being “the best”), we pitted the two modalities against each other in six different categories, depending on what you’re looking for. But one important thing to keep in mind? “It’s not about walking versus running. It’s about learning how to incorporate both to get the best workout possible while keeping it safe and effective,” says Stonehouse. Because no matter how fast you’re moving, the fact that you’re moving your body is enough to be proud of.

For your joints: Walking

If you’re looking for a workout that’s low impact but still effective, walking is the clear winner. “Walking puts less impact on your joints, primarily because one foot is in contact with the ground at all times, whereas with running, you’re leaving the ground with both feet on every step,” says Stonehouse. “Depending on your efficiency, the pounding can add up with the miles you’re logging.”

Runners are also at a greater risk of injury than walkers, and one study found that men who run or jog are 25 percent more likely to wind up with issues in their feet, Achilles tendons, and tibias. But if you do want to speed things up? “Runners can decrease their risk of injury by building up slowly—often ‘too much, too soon’ is where problems can come in,” says Betsy Magato, Charge running coach. “Working under the guidance of a coach or following a plan can help avoid this.”

For when you’re short on time: Running

According to Magato, a two-mile run and a two-mile walk will deliver the same benefit—running will just allow you to do it faster. “Thirty minutes of running is equal to about 60 minutes of walking,” she says. “If you only have 30 minutes to dedicate to a workout, a run might be best, but if you have an hour, a walk may be better.”

For recovery: Walking

Any trainer will tell you that you can’t operate with a “go hard or go home” attitude in every workout, and walks are a great option when you want to take it easy while still getting some movement in. “The day after a hard workout, a walk is a great form of active recovery,” says Magato. Plus, walks are a great way to increase your overall mileage, particularly if you’re prone to injury.

For your body mechanics: Running

When you go for a walk, your body tends to stay in the same position the entire time, whereas with running, you’re changing things up as you move at different speeds and incline. “There’s value in putting your body in those slightly different positions,” says Stonehouse. Holding your shoulders back as you run has beneficial impacts on both your core strength and your posture, which come in handy long after you’ve reached the finish line.

For longevity: Running or walking

Researchers have found that both running and walking regularly can have significant impacts on your overall health. A 2003 study on 33,000 runners and 16,000 walkers found that over six years, both activities led to similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease. Plus, both activities offer the same types of benefits for your mental health. “Being active improves quality of life, and both running and walking can help improve your mood, build self-confidence, and help you deal with stress,” says Magato.

Consider a run-walk or running slowly

If you’re looking for the best of both worlds, why not combine the two? A walk-run is how everybody from couch-to-5Kers, to marathoners, train to increase endurance. You get the heart rate spikes of running, but the lower impact and longevity of walking.

Mike Curry, a CPT and the founder of Strongboard Balance, advises his clients to try the “rog:” “It’s a little faster than a jog, but it’s slower than a run, with higher knees so that you get a little more flexing, but you’re coming down more flatfooted versus heel to toe, which can be very hard on the joints,” Curry says.

What is the Japanese running method?

Another name for a pace that you can sustain for a long time is the Japanese running method, AKA the “niko-niko” or “smile” jogging method. Created by  Hiroaki Tanaka, PhD, professor at Fukuoka University in Japan, this is a pace where you should be able to run and still sing your favorite song. You can also calculate it based on your age and heart rate, trying to achieve 50% of your VO2 max: keep your heart rate at 138 minus [your age divided by two] beats per minute.

Is it better to walk fast or jog slow?

Curry says to maximize the cardiovascular benefits of walking, jogging, or running, while minimizing the potential for damage to your joints, he advises clients to power walk.

“Walking—not strolling—at a fast pace, as fast as you can go before you run, is gonna be the most efficient,” Curry says.

At the same time, Curry says “to each their own.” It’s really about what you enjoy, and what’s going to get you out there moving.

Is it better to run for 30 minutes or walk for an hour?

A longer fast-paced walk and a shorter slower paced run deliver the same cardiovascular and health benefits, which is why the World Health Organization recommends 150-300 minutes of moderate activity per week, or 75-150 minutes of vigorous activity per week.

So, which one should you choose?

“Both running and walking have their benefits—and both can be included in the same fitness plan,” says Stonehouse. “The ‘best’ really depends on what you like and are going to do consistently.” If you love to run, great! You can do that whenever you want. But if a good, long walk is more your speed? Also great! Both modalities have their own place in any fitness routine—it’s all about figuring out what works for you based on what your goals are, and which one will keep you moving.

Need a little running inspiration? Try this endurance workout, led by Nike run coach Jes Woods:

What is runner’s knee?

Runner’s knee—or, in more scientific terms, chondromalacia patella—can occur when the cartilage under the kneecap is damaged. It’s one of the most common injuries runners face due to that cartilage being a natural shock absorber.

According to Becs Gentry, a Peloton Tread instructor, and Nike Run ambassador, there are a few different reasons those symptoms—aka kneecap pain, swelling, or feelings of popping or grinding—ever even surface in the first place.

But runner’s knee is also a “catchall” term for any knee pain runner’s may be experiencing, and it doesn’t necessarily have to do with damaged cartilage, says doctor of physical therapy Kelly Starrett, an author, professional athlete coach, mobility expert, and founder of The Ready State. Instead, Starrett says to think about knee pain as your body’s way of signaling a “request for change” in some aspect of your training, mobility, and readiness.

What causes runner’s knee?

Unfortunately, it may be hard to pin down the exact cause, because knee pain is a signal that your body’s overall readiness for running is out of whack.

All of those factors can cause a lack of mobility in your hip flexors, tight muscles and tendons, sensitive muscle tissue, and congestion in the connectivity between your muscles. Those physical symptoms can cause pain all the way down to your knee—especially in runners that tend to have tight quads, which are connected to the knee (along with the calves and hamstrings). When you’re experiencing tightness and a limited range of motion, your body sends a signal to your brain that your knee might be in danger, which we interpret as pain.

“Areas of that muscular system can absolutely refer pain down to the knee,” Starrett says.

Other common causes of knee pain while running

Other common knee-pain-causing issues Gentry sees come from eating a poor diet that builds up toxins and can contribute to inflammation, wearing shoes that don’t provide enough support, and not having enough recovery time. “It’s important to allow the body to rest, adapt, and recover prior to the next run,” she says. “Massage and Epsom salt baths are something I always suggest when runners have muscular soreness, as they can both help reduce the recovery time and soothe the body.”

As far as footwear goes, make sure that you’re wearing a shoe that was created for your foot type in addition to replacing your shoes about every six months (or sooner depending on how much mileage you do).

You’re going too hard, too soon

As exciting as it can be to start a new training program or modality, you should always scale back to begin with in order to give your body time to get acclimated to your training. “You might experience runner’s knee from increasing your mileage too soon, since going from zero miles to countless miles in a short time span can cause pain and aggravation to the body,” says Gentry.

To circumvent this, start off modest. And if you aren’t sure what that looks like, consider enlisting the help of a professional run coach or using an app that has running plans such as the Nike Run Club app.

Your technique needs improvement

Another reason you may be experiencing knee pain while running is poor technique, says Gentry. It happens to the best of us, especially as we fatigue, but it’s definitely something you should be actively thinking about on your runs.

Make sure that your hips aren’t shifted backward, your head is in a neutral position, your shoulders are relaxed, your chest is open, and that you’re swinging your arms forward and backward. You’ll also want to avoid butt-kicking as this can cause unnecessary stress on muscle groups like your hamstrings, which as a result can pull on other muscles and aggravate your knees. Additionally, you should try to strike the ground with your mid-foot, and making sure that you’re not running with your knees locked out.

4 ways to prevent running from hurting your knees

While getting rid of the pain is great, there are also some ways to prevent your knees from hurting in the first place. Starrett describes this as “changing the inputs so that the local tissue physiology is improved and the brain recognizes that these positions are safe.”

1. Practice Isometric exercises

“The first order of businesses that try to see if we can signal to the, the brain that these positions of the knee in movement are safe,” Starrett says. “The easiest way to do that is to get someone to do some isometrics, which are muscle contractions without movement.” The idea is that if you mimic the movements of running for an extended period of time, your brain will learn that those are “safe” positions to be in, and so pain signals won’t fire in the future. It will also help you attain your full range of motion, which should help with knee pain.

“It gets us very comfortable in those positions, ends up restoring our native range,” Starrett says.

Starrett recommends knee pain moves like doing lunges, and eventually progressing to raised leg lunges, while breathing deep, flexing your glutes, and holding the position.

“Get yourself into a big lunge position with the feet pointed straight, both feet pointed straight ahead, all the toes on the ground,” Starrett says.  “You’re gonna lower yourself down until you feel a pull in your back leg. But more importantly, until you can still squeeze your glute on the back leg. Hold that for five to 10 big breaths, because if you can’t breathe in a position, you don’t own that position. And running is about moving from position to position while breathing hard.”

2. Practice soft tissue mobilization (foam rolling)

Tightness in your soft tissue could be causing pain in your knees, so you’ll want to foam roll (especially on your quads), focusing on areas where you feel pain when they’re compressed by the foam roller or pressure point ball.

3. Train with a running coach

People think running is one of those things you just go out and do, but learning how to run correctly from the get-go can help keep your knees healthy for years to come. “If you’re unsure about correct running technique, find a coach who can help you analyze your running style and work with you to make it stronger,” Gentry says.

4. Invest in a good pair of running shoes and socks

You wouldn’t show up to swim practice without a quality bathing suit, right? Well, the same goes for running: You need trustworthy gear to get the job done. “The technology in sneakers today is very advanced, and most running shoes are designed to assist the human body, so it’s a great idea to head to a running store for a gait analysis,” says Gentry. “In most cases, they’ll be able to show you shoes that suit your natural running style. Definitely remember to wear shoes that are comfortable, though.”

5. Keep a training diary

To make sure you’re not overdoing things—especially at the beginning of your running journey—take the time to keep track of your sessions. “Starting a training diary will help you clearly see and outline which days you dedicate to running, training, and to recovery,” Gentry says. “This way, you’ll be able to balance yourself out and not do too much, too soon.”

6. Build your muscle strength

Adding some strength training into the mix as well can do wonders for protecting your body—and turning you into a better runner. “Building your muscular strength is so important. Around every joint, there are muscles, tendons, and ligaments. Runners need to ensure that their whole body is looked after and strengthened for running, given the impact it has on the body,” Gentry says. “Using bodyweight or weighted exercises and focusing on single-leg strength—as well as double-leg strength—will help build your power and hopefully keep knee injuries at bay.”

We know running with knee pain isn’t ideal, but if you make sure you’re wearing the right gear, you’re focusing on your form and getting in cross-training sessions (strength training is your BFF), recovering, and eating foods to fuel you, it should be gone in no time! And never underestimate the power of ice cup massages and Epsom salt baths.

Is it ok to keep running with runner’s knee?

Try practicing the techniques above, with an emphasis on isometric exercises and soft tissue mobilization. If that doesn’t relieve the pain, you should see a doctor.

Does runner’s knee go away?

If you allow yourself to recover properly from the exertion of running, and you practice isometric exercises and soft tissue mobilization, runner’s knee should go away. If it doesn’t, you should consult with your physician.

One of the best ways you can help your body recover from any exercise is by going for a walk. Marathons are an especially intense form of exertion, but the same needs and methods still apply.

“The underlying process of damage and recovery are the same for different activities,” says endurance coach Paul Kinney, who helps people train for events like marathons, Ironmans, triathlons, and ultramarathons. “The main difference is how much damage was caused, which ultimately determines the total recovery time from that activity.”

When you’re running 26.2 miles, a whole lot of damage occurs. Your glycogen stores (fuel for your muscles from carbohydrates) get depleted and your muscles and connective tissue even get damaged at the cellular level. The act of running particularly puts strain on your quadriceps, caused by “eccentric loading,” or putting them under pressure (the act of striking the ground) while the muscle is elongated, which causes the most amount of damage. This is why navigating the stairs after a big run, let alone after a marathon, can be torturous.

Sleep and proper nutrition are ground zero for repairing the damage. But you can help that process along by engaging in a light cardiovascular activity, like walking. Which is why Kinney recommends marathoners schedule a stroll for the day after a marathon.

“Walking and light hiking are great, low-stress and low-impact ways to get the blood flowing and accelerate recovery,” he says. Getting that nutrient-rich blood circulating to the damaged muscles helps bring the cells what they need to repair—and build back even stronger. “Walking also aids in reducing the inflammation and keeps the muscles more pliable,” he adds. “This keeps the body from stiffening up in the hours and days following the big event.”

There are mental benefits to post-marathon walks, too. Running a marathon puts both your body and mind under stress. And, whether or not you hit your goals for the race, crossing a finish line after months of structured, dedicated training can leave many runners feeling a bit lost. Walking, especially in nature, can help your whole being recover and find a sense of calm. Kinney recommends using an app like AllTrails to filter for something that’s not too strenuous, for a distance and time that seems manageable to you, and without any steep inclines.

“Taking a hike in nature brings about a part of recovery that many neglect: the mental recovery from a big event,” Kinney says. “Being in nature helps to calm the mind and improve one’s psychological well-being.”

After your next marathon, he suggests planning a couple weeks of unstructured training that involves getting back to nature with several walks and hikes “to stimulate recovery, both physically and mentally.” Even most professional runners take a week or two entirely off from running after finishing a marathon. Taking it easy with some gentle strolls will help your body and mind feel their best again.

These next-gen sneakers have become the go-to racing shoes for elites and serious amateurs alike. And it’s easy to see why: Carbon shoes make running fast feel easier; like you have mini-trampolines on your feet propelling you forward. A recent study found that, among runners who own carbon shoes, 91 percent reported that the shoes give them more confidence, and 100 percent of those who’d raced in them said the shoes helped their performance.

This effortlessly-fast feeling can be addictive—and can supposedly boost your running efficiency by up to four percent. (Hello, new PR!) And with the recent availability of training-specific carbon shoes on the market, it’s tempting to go all-carbon, all the time. Why wouldn’t you want to feel effortlessly fast on all your runs?

One potential reason: Shoes with carbon plates tend to be more expensive than other running shoes, typically costing between $200 and $300. (Though the training-specific versions are slightly more affordable, usually in the $150 to $250 range.)

They also don’t last as long. Whereas shoes without plates should carry you between 300 and 500 miles, carbon-plated shoes may not even have half that lifespan.

And what makes carbon shoes so perfect for race day can make some runners feel like they’re “cheating” during training runs, like they aren’t working as hard as they would wearing non-plated shoes. (And isn’t working hard the whole point of training?) Plus, since the carbon plate is a relatively new technology in running shoes, there’s still lots we don’t know about what the shoes mean for our bodies long-term.

So can carbon shoes work as an everyday trainer? We broke down the pros and cons, plus what kinds of runners they’re made for and the best models for training runs.

How carbon-plated shoes work

Most carbon-plated shoes—what many call “super shoes”—combine a light, rigid, propulsive carbon plate with a thick stack of foam cushion. The plate rebounds as you run, acting as a shock absorber and helping you push off more aggressively with less effort, and the foam stack makes the ride feel cushy and bouncy.

The rigidity and propulsiveness of the plate means that most runners’ mechanics will change slightly when wearing these shoes. Your center of gravity will be further forward than usual, and your feet and ankles won’t have to work as hard. Some runners report that super shoes are easier on the legs, helping them to experience less delayed onset muscle soreness after tough speedwork sessions or races. But others who may not be used to the shoes may initially get more sore, since they are activating slightly different muscles as they run.

This also means that wearing super shoes too often could weaken your feet and ankles over time, as well as your proprioception, says Mark Mendeszoon, DPM, a podiatrist who owns two running shoe stores in Ohio and Pennsylvania.

“They’re going to lose memory, things are going to atrophy,” he says. “So even though you may be running faster, you may be negating the natural motion of the foot and ankle biomechanics.” This could make your running suffer when you aren’t wearing super shoes.

Other potential risks include forefoot injuries, like blisters, calluses, traumatized toenails, and metatarsalgia (inflammation of the bottom of the ball of the foot), says Dr. Mendeszoon, since you’ll be spending more time than usual on the front of your foot (unless you’re a professional runner and perfect forefoot-striker!), and since super shoes often have relatively narrow toe boxes. Some experts believe that the shoes’ extreme energy return could overtax the tendons and ligaments in the midfoot, or lead to plantar fasciitis or bone stress injuries. And Lee Firestone, DPM, a podiatrist and certified running coach, says that the high stack in most carbon shoes could lead to instability, leaving you at a greater risk of ankle sprains.

Who carbon-plated shoes are best for

Deployed with strategy and intention, carbon-plated shoes can be a game-changing addition to an experienced runner’s shoe rotation. Yes, the word “experienced” is key. Dr. Firestone emphasizes that runners should already have strong running form—including a fast cadence, a slight forward lean, and a strong knee drive to avoid heel striking—in order to wear the shoes, as well as strong feet, ankles, and glutes.

That doesn’t mean you need to have perfect running form to wear carbon shoes, or that you can never heel strike at all. In fact, it’s totally normal for your form to relax slightly during easy or recovery runs, says Nike running coach Jes Woods, which likely means landing further back on your foot. “When wearing a carbon-plated shoe, that relaxed form is going to feel awkward and you’re no longer taking advantage of the shoe and what it’s designed to do,” she says.

Bottom line: Save carbon shoes for when you’ll be running fast enough for them to work their magic. And if you’re still a running newbie, get comfortable logging miles in traditional running sneaks before incorporating super shoes into your rotation.

But also know that some runners could be uniquely served by carbon plates, says Dr. Mendeszoon, such as those with bunion issues or arthritic toe joints, since super shoes don’t require the toes to push off as much as a regular shoe.

How often to wear super shoes

If you’re set on incorporating a carbon shoe into your training, first thing’s first: Get a fitting from a professional just like you would any other running shoe, says Dr. Mendeszoon. There’s lots of variation even amongst shoes with carbon plates, and someone at your local running store can help you find the best pair for your feet, stride, and running goals.

You’ll want to build miles slowly and gradually in carbon shoes to get used to the propulsive feeling and the different pressure points on your feet, says Dr. Mendeszoon. “It takes a little while because the shoes aren’t going to have the same amount of forgiveness,” he says. Start with shorter efforts, and work towards wearing them occasionally for speed-focused runs like interval work, hill repeats, and tempo runs. That way, you’ll wear them enough to be used to the plates when race day comes around, but not so often that you’re overly reliant on them.

There’s also the psychological component of training in carbon shoes: For one, they could trick you into running faster than you need to be (another reason to avoid wearing them on easy runs). Dr. Mendeszoon points out that they could also tempt runners into thinking they can run fast on race day without doing the proper training—a recipe for a disappointing race or, at worst, an injury.

The best carbon-plated shoes for training

If you’re planning to wear super shoes on race day but don’t want to wear them out beforehand, you may want to opt for an in-between to get used to running in a carbon plate. These training-oriented options are typically more durable and more comfortable than racing shoes. And often, brands make their training carbon shoes with similar features to the racing versions for an easy transition come race day.

Nike Zoomfly 5 — $160.00

A more durable sister shoe to Nike’s Vaporfly and Alphafly, the Zoomflys feel more responsive and more stable than those lighter, faster shoes, but still with enough energy return to give your speedwork a boost. Woods especially recommends them for tempo runs, and long runs where you’re practicing some race pace, since the shoes are sturdy enough to get you through high mileage but propulsive enough to make those long stretches at an uncomfortable pace feel less like a slog. 

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New Balance FuelCell SuperComp Trainer — $180.00

For a super-cushioned option, there’s New Balance’s SuperComp Trainer, which boasts a whopping stack height of 47mm at the heel and 39mm at the forefoot (this means they are technically not race-legal). Some runners may find them overly bulky, but others compare them to running on bouncy pillows, with the added stability of denser foam and a wider midsole than a typical racing shoe. Chris Morfesi, New Balance’s senior product manager, recommends them for long runs and tempo runs, but suggests opting for a lighter shoe for shorter, faster efforts. 

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Hoka Bondi X — $215.00

The carbon-plated version of Hoka’s much-beloved Bondi, the X version maintains the same plush, cushioned feeling, with added propulsiveness from the plate and extended rocker bottom. The design is ideal for distance training efforts, according to HOKA’s director of performance product, Rebekah Broe. 

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Still, you shouldn’t completely save your race day super shoes for the big event: Just like any racing shoes, make sure they’ll work for you by wearing them on a few training runs pre-race. For a marathon, Dr. Firestone recommends wearing them about three times: A short run to start, a workout, and a long run. He believes that just like you wouldn’t carb-load before all of your long runs, wearing carbon shoes minimally before race day will help you feel extra-fast when it counts.

“Don’t think of it as cheating,” he says, “Think of it as being able to maximize the energy that your body produces to make you a more efficient runner on race day.”

So it’s surprising to read in her new memoir Choosing To Run about the times when she’s struggled to find the motivation to get after it and complete the workout on her training plan. Realizing that this awe-inspiring athlete is actually, ya know, human, we knew we had to pick her brain to learn her top strategies finding inspiration on days when she’d really just rather not.

Choosing To Run: A Memoir

“Choosing to Run” by Des Linden (hardcover) — $26.00

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“Running is very hard. Getting in shape is really hard,” Linden admits. “And then even when you get there, you’re trying to push the threshold.” Meaning: No, it never does get easier, even for someone who’s reached elite athlete status. So how does she keep pushing herself? 

1. Make it routine

Linden points out that because motivation can come and go all too easily, it’s not something we can really rely on. “It’s more routine than motivation that gets you through quite often,” she says. The key is “getting into the habit of doing the thing every day,” rather than overthinking  and questioning if you really want to do it. “Discipline is a lot more reliable than motivation,” she says.

One reason Linden’s earned her reputation for grit is because she’s become accustomed to relying on that discipline—rather than letting herself make excuses—during the hardest parts of her runs. “The tough moments in a race where you start to bargain with yourself, it’s super easy to take the easier path,” she says. “But if you have that discipline to just always pick the hard path, you’ll make those choices.”

2. Find what gets you fired up

Linden sees the most miserable moments of a really hard workout or race as the biggest learning opportunities. “Those are the moments you find out the most about yourself,” she says. “How do you respond?”

She suggests dialing into strategies that help you push through. Working toward a goal you’re passionate about can make all the difference; when you really care about hitting a new 10K PR, it’s gonna be easier to work through those burning calves. Maybe you think about the people you’re doing this for—to inspire your kids, or to honor someone who can’t work out. Or maybe you lean into a helpful mantra.

When Linden’s really struggling, she finds her body gets incredibly tense, so she repeats to herself in her head, “Calm, calm, calm, relax, relax, relax,” she shares. Meanwhile, she does a head-to-toe check: “Loosen your jaw, make sure your teeth aren’t clenched, get your shoulders outta your ears, relax your hands. That gives you something to focus on.”

3. Just commit to one mile

A major workout can be majorly intimidating—and make you more inclined to come up with excuses to stay home. If you’re dreading a particular workout, Linden suggests focusing on just the first steps, rather than the whole shebang.

“Get your gear out, lace up, and promise yourself one mile,” she suggests. “Because usually after one mile, once you’re out there and you’re going, you’ll feel great.”

Doing one mile, or even just a warm-up is usually something that sounds doable. But once you’re going, you’re already past what’s typically the hardest part, motivation-wise: Getting started. Keep the stakes as low as you need to make that happen.

4. Ask yourself why you’re hesitating

If your motivation suddenly dips, it’s possible there might be a physiological reason. “Sometimes you also have to listen to the reason why motivation is so low and evaluate if, you know, is this something going wrong? Am I not recovered?” Linden points out. It’s always possible that your body might getting sick or injured—so if that’s why you’re craving a rest day, take it!

Linden herself struggled with a major dip in motivation when she suffered from severe hypothyroidism in 2017. What initially seemed like just fatigue and irritability was actually her body breaking down. “You have to be really cognizant of what’s going on in your body, and see if that’s connected to the mental side of it,” she says.

5. Figure out the balance that works for you

Linden points out that some athletes thrive off of a lopsided lifestyle, where they dive into training with their whole lives for a few months, without thinking about anything else. The rest of us, however, need a bit more balance day-to-day so that we don’t burn out.

For Linden, that looks like offsetting the time she spends training by reading, traveling, hanging with her core group of friends, and enjoying her famous bourbon collection (including her beloved Woodford Reserve). “It’s kind of counterintuitive to what people think a professional runner would do,” she says of her passion for bourbon. But it’s just the kind of outlet that reminds her there’s self-worth in other things she does, too.

More than 3.2 million people have watched a video on TikTok of plastic surgeon Gerald Imber, MD, speaking about the toll running takes on your body, and in particular on the appearance of your face. In a video titled “What exercise makes you age faster?” Dr. Imber describes running as his “pet peeve.”

“Have you ever seen a long-distance, longtime runner that didn’t have a gaunt, old face?” Dr. Imber asks.

Dr. Imber is talking about a phenomenon known as “runner’s face,” which is the idea that running long distances can make you look a certain way, characterized by hollow cheeks and skin with lower elasticity.

“Runner’s face refers to accelerated aging in very athletic people,” says Shasa Hu, MD, a dermatologist and skin cancer specialist on the Dr. BRANDT skincare advisory board.

There may be a correlation between running and a face with these characteristics, but there is also an amount of urban legend associated with “runner’s face.” No evidence exists that the act of running (which includes bouncing up and down) actually causes the skin to sag. Instead, Dr. Hu and fellow Dr. BRANDT advisory board member, dermatologist Evan Rieder, MD, say it comes down to a combination of low body fat and sun damage from spending a lot of time outdoors.

“Because they hold very little fat, their features are very defined,” Dr. Rieder says. “With less volume, the skin can begin to sag, causing the face to appear older than the true biological age. Repetitive and sustained ultraviolet light exposure from the sun also ages the skin through the development of sun spots, precancerous damage, and collagen breakdown. Finally, oxidative damage from the stress of running and exposure to environmental toxins can also contribute to dulling, wrinkling, and sagging of skin.”

So, the effects are real, although they have little to do with the act of running itself. But is this actually something you should be worried about?

In a way, runner’s face is almost the other side of the diet industry coin of exercising to achieve a weight goal. It’s rooted in a relationship with exercise that sees movement as a way to control your appearance, and not something you do for your health or even just for the love of it.

“I’m so tired of hearing about anti-aging like can I just live?” says one of the top comments on the Dr. Imber video.

Well+Good’s senior fitness editor Jennifer Heimlich is a longtime runner and marathoner. She finds the concern over aesthetics antithetical to the act of running—something that makes her feel joy and accomplishment, and which she absolutely does not do to look a certain way.

“What my face looks like is the last thing on my mind when I want to go for a run,” Heimlich says.

There are, of course, common sense things you can do if you want to prevent skin cancer or the physical effects of sun exposure. Namely: Use moisturizer and sunscreen. (Dr. Hu recommends Dr. BRANDT’s iD-STRESS Icy Gel Moisturizer, which Dr. Rieder suggests layering with Dr. BRANDT’s Liquid Sun Shield sunscreen as well as ISDIN Eryfotona Actinica). You might also want to reapply sunscreen on long runs, so make sure to check how long your sunscreen is rated for, and bring a tube along on your trek.

“Just starting with choosing a better time of the day to run and reapplying sunscreen can help significantly,” Dr. Hu says.

But beyond wearing SPF and a hat, how something makes you look should not stop you from doing something you enjoy. And if you’re anything like Heimlich, it won’t.

“Honestly, I do think that being outside in the sun running has aged my face more than if I weren’t a runner, and, at least at this point in my late 30s, I’m totally okay with that,” Heimlich says. “It’s just one more way that running has affected my body, for ‘good’ or ‘bad,’ and in a way, it’s a badge of honor of all the miles I’ve racked up and enjoyed.”

There’s a reason it gets said so often. It is both vitally important and incredibly tempting to ignore. Many new marathoners (and even experienced ones) make the mistake of trying to bank time at the beginning of the race, which just means they end up bonking by the end.

One almost-surefire way to avoid this is to run with a pacer—an experienced runner whose job it is to lead a group to a designated finish time at an even pace or effort.

Well+Good spoke to two pacers who’ve helped hundreds of runners meet their marathon and half-marathon goals. Whether you want to use an official pacer at your next race, or simply run even splits on your own, read on to get their advice on the best approaches.

The best ways to run with a pace group

Chat with your pacer

It may feel intimidating to strike up a conversation with a pacer. But Myles Lock, who has paced four New York City Marathons and many half marathons with New York Road Runners, promises that “we don’t bite.” In fact, Lock says that his biggest advice for runners is to talk to their pacer—whether asking them last-minute questions, or sharing race goals.

If you can, meet your pacer before the starting-line chaos; they’re sometimes available at the race expo. But asking questions in the corrals is totally acceptable, too, says Lock, which will likely also be when the pacer lays out their plan for the race (usually they’ll aim for an even effort, meaning you’ll go a bit slower on uphills and a bit faster on downhills).

However, Rashaad Forehand, a pacer for Rock ‘n’ Roll San Diego, warns against talking any more than necessary during the race so you don’t waste energy or dry out your mouth. (Don’t worry about asking your pacer questions, since they’ll be running significantly slower than their personal marathon pace.)

The more your pacer knows about you and your goals, the more they can help you, Lock says. “If we get to learn your name, we can check in on you and you can give a thumbs up or thumbs down,” he says. Befriending your pacer has other perks, too: “If you’re a runner who has achieved a new goal, I’ll be happy to give you the pacer stick flag as a memento,” he says. “Don’t hesitate to ask for the sign—as long as it’s not strapped to my back, it’s all yours.”

Don’t doubt your pacer’s abilities

At most races, pacers have to prove a consistent ability to finish the given race at significantly faster time than they’re pacing. (Forehand, for instance, is a 2:39 marathoner, and usually paces the 3:30 group.)

But Lock says that doesn’t keep runners from asking him mid-race what his marathon PR is—a question that can be annoying but that he understands. “They want to know that I can do the job. It helps ease their anxiety about whether this person is going to be able to perform,” he says. “It’s a comfort thing.”

He says runners also often point out to him when a mile was faster or slower than the designated pace, perhaps not understanding the concept of “even effort” rather than pace. “We’re like, yeah, we know,” says Lock, who usually paces with two GPS watches. While he’s happy to be a sounding board for a runner’s anxieties, he wishes more runners would “let us do the thinking for you,” he says. “We want you to go out there and have fun and not think about the pace. If you’re running with us, you’re not going to have to worry because I’ve got it.”

When in doubt, join the slower pace group

Running with a pacer won’t help you if the pace they’re running is too fast for you. Go into race day with a reasonable, smart goal based on your training and the course, and if that goal is between two pace groups, start out with the slower one.

Lock says that if you explain your situation to your pacer, they can send you out ahead of the group at a certain point in the race if you’re still feeling good. “Communicate with a pacer because they can calculate, if this person leaves now, what do they have to run to get the goal they’re trying to achieve?” he says. “We’re little computers in our brains—we’re trying to take the guesswork out.”

Don’t wear headphones

Good pacers will give instructions and tips throughout the race, so try to keep your ears free so you can hear them. Forehand often gives runners a heads up that he’ll be running the tangent when a turn is approaching (meaning taking the shortest possible route rather than following the curve of the street), for instance, and Lock talks his group through upcoming hills, instructs them to “grab and go” when approaching a water station, and gives form cues when he notices runners looking down, or tensing up.

“There are things that you’ll miss if you’re really into your Beyoncé moment,” says Lock, who is also a certified running coach. “And it also helps you be more aware of people around you and be able to communicate.”

Run where you’re most comfortable

Though ideally you want to be close enough to the pacer to hear them, you don’t need to be right in the thick of the pace group. In fact, Forehand says that if you’re not used to running in large, crowded groups of people, you may want to run just in front of or just behind the pace group. Pacers at most marathons plan to come in at least 30 seconds ahead of the designated finish time, so if you’re slightly behind them, you should still meet your goal (but confirm this with your pacer before the race just in case).

If you do end up running in close quarters, be careful to not clip others’ feet, and try to avoid weaving. “People waste too much energy trying to get around someone,” says Forehand. “Usually it’s not worth the mental or physical energy—it’s best to just wait for an opening and then move forward.”

How to be your own pacer

Some smaller races, and even some big ones, like the Boston Marathon, don’t use pacers. Even in races that use pace groups, you may not find one that suits your goal, or you may start with one but eventually find yourself running alone (ahem, the group isn’t going to wait for your bathroom break).

If you’re on your own, use these tips from the pacers to run an even race.

Drill in your pace

Any marathon training plan worth its salt should have you spending plenty of time running at your goal marathon pace so that you get used to what it feels like. Be sure to spend some time at that pace during race week in particular so you know it’s locked in. “Get that feeling of the pace embedded into your mind and your legs,” says Lock.

Use a watch to help

If you struggle to maintain a steady pace in training, most running watches allow you to program a pace range, and then will beep at you when you’ve gone outside that range. Forehand says that while this can be a useful training tool, he doesn’t recommend doing this during an actual race. (Getting a digital nudge that you’ve slowed down while you’re struggling up a hill might just make you angry.)

Wear a pace band

Pace bands show mile-by-mile elapsed time for a given goal pace, and can usually be found at most big race expos. (Some websites also make custom pace bands based on course elevation and race strategy.) This can be especially useful in races where your GPS watch may not be accurate for the entire course, like those in large cities. Just make sure you’re not spending too much time looking down at your wrist, says Lock.

Don’t try to bank time

If you find yourself pulling ahead of your goal pace early in the race, hold back, says Forehand, even if it feels easy to run faster. You can start pushing the pace later in the race, when you’ve covered enough ground already that you probably won’t crash and burn. Remember: For a marathon, think of your first 20 miles as just your warmup.

That’s the argument that Christopher MacDougall and Eric Orton make in their new book, Born to Run 2: The Ultimate Training Guide, a training-based follow-up to MacDougall’s industry-changing Born to Run from 2009. It’s full of bite-sized, practical advice, like form skills, healthy recipes, tips for running with your dog, and, yes, why you might want to run in less-cushioned shoes (the original book led to a minimalist revolution, followed by a maximalist backlash). The overarching theme that connects it all is learning to run in a way that brings us joy.

And in order to love running, it has to feel good—while not leaving us injured. A strong foot core can be key to staying injury-free, argue MacDougall and Orton. “We often have been maybe over-directed toward our abdominal core, but from a running standpoint, any athletic standpoint, hey, our foot core is more important,” MacDougall tells Well+Good. Having a strong foot core means not only having a stable connection to the ground, he says, but also an awareness of how we use our feet.

Whether you’re a runner or not, this can have effects throughout your body, says Orton. That’s because activating our feet creates better stability all the way up through the ankles, knees, and hips, allowing us to more easily tap into the major muscles groups that help us move, like the hamstrings, quads, and glutes.

One chapter of Born to Run 2 is dedicated to three simple exercises that can help you do that, and we’ve shared them here. The skills may not seem like much at first glance, but they’re surprisingly effective. “They work very quickly,” says MacDougall. 

The key is to do them regularly, for just a few minutes a day. MacDougall recommends using them as a warm-up before heading out the door, and also admits he and his wife slip them in whenever they’re waiting for the coffee to brew or in line at a store. “Once you get it into your system,” he says, “it becomes this kind of really rewarding little habit and challenge that you want to indulge in all the time.”

Here are the three exercises, excerpted from the book:

1. One-leg barefoot balance

• Balance on one foot, on your forefoot, on a hard surface with the heel a little elevated so you feel nice and strong at the arch.
• Use a wall or chair or partner to help you stabilize when needed.

Note: This isn’t a calf raise exercise, with up and down movement with the foot. There’s no movement, just stabilizing.

How many: 30–90 seconds per foot, or until you fatigue.

Pay special attention to: Where you feel it. Some may struggle with strength in their feet; others may be stronger in their feet and feel the most fatigue in their calves or glutes.

(You’re gonna feel it where you need it,” Orton tells Well+Good. “It’s where your weakest link is.”)

2. Side lift

• Balance barefoot on your right forefoot using a wall or chair or partner to help you stabilize.
• Keeping your right leg straight, raise your left leg sideways (think of half a pair of scissors opening).
• Raise your left leg only as high as you can while maintaining level hips, and then go back to the start position.

Note: This is a stabilizing exercise for the stance leg, not a range-of-motion exercise for the moving leg.

How many: 15–25 reps, then repeat with the opposite leg.

3. Knee lift

• Balance barefoot on your right forefoot using a wall or chair or partner to help you stabilize.
• Keeping your right leg straight, raise your right heel slightly.
• Now, lift your left knee in front of you as high as you can, and then go back to the start position. Keep your movements slow and controlled.
• The focus is on the stance leg, not the moving leg.

How many: 15–25 reps, then repeat with the opposite leg.

Exercises excerpted from Born to Run 2: The Ultimate Training Guide by Christopher McDougall and Eric Orton. Published December 6, 2022 by Alfred A. Knopf, an imprint of The Knopf Doubleday Publishing Group, a division of Penguin Random House LLC. Copyright © 2022 by Christopher McDougall and Eric Orton.

The trail running version of the American Podiatric Medical Association-accepted Ride 15 takes beloved and trademarked features from the brand’s current assortment of sneakers to create a supportive shoe that is meant to propel its user as they run outdoors. When searching for a trail running shoe, especially if you’re new at the outdoor experience, traction and comfort is key to having a motivating run.

Saucony Ride 15 TR — $140.00

Sizes available: 5-12

Colors: 3

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Touted as a must-have brand by outlets across the industry, I was excited to test the much-loved technology woven into the newest Saucony shoes on concrete, a treadmill, and the trail.

Sneaker highlights

• Cushion-y midsole that absorbs shock
• Breathable, protective mesh upper
• FORMFIT design hugs feet for a snug fit
• PWRTRAC outsole with tons of grip
• PWRTRAC socklining gives you more protection and extra cushioning
• The outsole lug is height is 3.5mm
• Made with all vegan and sustainably-sourced material
• Heel-to-toe offset is 8mm

What makes this trail running sneaker so supportive?

The Saucony exclusive PWRRUN foam sole combined with a PWRTRAC outsole, FORMFIT design, and PWRRUN+ sockliner come together to create a running experience that’s meant to conform to the foot of the runner while simultaneously aid them in taking dynamic strides as unique as the trails they choose.

My test runs with the Saucony Ride 15 TR

Treadmill

Most of my running takes place in the gym so that was the first stop for these sneakers. I run on my local gym’s commercial version of a Woodway treadmill. It has traction on the belt that always gives me peace of mind that I won’t slip in any running shoe, and has a bit of shock absorption built into it. (Just FYI: This review isn’t actually a treadmill ad—I just want to let you know exactly what kind of equipment was used during the test.)

Taking my usual pre-programmed HIIT-style run in these sneakers already won me over. My usual running sneakers are very bouncy so I consciously have to be aware of how my foot moves with the shoe. But with the Saucony Ride 15 TR, I didn’t feel like I had to make sure my feet and ankles felt stable while running—the shoe did all the work.

The trademarked FORMFIT design and inner sockliner held my foot in place with every step. Confidently making strides without wobbly Bambi ankles, I could feel the curvature of the lightweight PWRRUN foam sole propelling me forward instead of just bouncing along. The shoe maintained a stable feel without being rigid the entire time. I’d say these sneakers are definitely meant for running. Was I running like Allyson Felix? No. But I was running in the most stable shoe I’ve worn in years.

Concrete

The next surface I tested these shoes on was none other than New York City’s finest: concrete. As a native New Yorker, even I was nervous to take them out on the road, but I must say, these sneakers can handle a concrete run. The shoe’s ability to lessen the impact of running on the solid city streets for my joints was near-perfect. The sole is incredibly supportive, and there’s enough shock absorption to disperse the impact of stomping on concrete. Post-run my shins and quads did feel a bit more sore than when I wear my usual bouncy sneakers but my knock knees and lower back felt no pain at all, so I count that as a win.

Trail

Lastly I tested these sneakers on the type of ground they were designed for (a trail). New to trail running, I read over this beginner’s guide and then literally hit the trail. I should note that I ran a day after it rained in the city, so the ground was a bit softer than it usually is. None the less, the traction sole, mesh upper, and extra elastic strap on the upper stood out in performance. I wasn’t slipping on any grassy patches. The elastic strap ensured that my foot didn’t budge as the elevation changed and journeyed through the trail’s curves.

I also intentionally put my foot over a twig and a rock to test whether or not I could feel the ground beneath me. While I did have a “Princess and the Pea” moment, I didn’t feel like the textured ground was puncturing my foot by any means. Taking the shoes off after the test, I found that my foot (which was covered by a sock and the sneakers) were dirt-free. All in all, while I don’t suggest running over something sharp (not sure why you would want to anyway), I will say that the Saucony Ride 15 TR sneakers will keep your feet protected from the usual trail elements.

If you have wide feet…

You might want to try the men’s line of the Saucony Ride 15 TR, since the shoe does conform to the foot. I wear a size 14 in women’s and have a foot that can fit into a medium or a wide shoe with ease—so I went for a size 13 men’s and my foot wasn’t swimming at all. (Shout out to my other former ballet dancers with shape shifting feet.)

What activities are the Saucony Ride 15 TR best for?

These sneakers are definitely meant for the trail. The stable-yet-cushioned soles have enough traction to allow a trail-running newcomer to go for a run without worry of slipping on slightly wet ground. Off the trail I’d say these Saucony sneakers are great for running on the treadmill and on the sidewalk, too. The heel of the shoe provides enough shock absorption to prevent the knees from feeling most of the impact from concrete.

Final thoughts

As for each of the elements that I put these sneakers through, I feel that these sneakers performed best on the treadmill and the trail. I weigh over 300 pounds, so finding a shoe that can handle all of me isn’t easy to come by, yet these shoes came through with the support. The only disappointing thing about these sneakers, for me, is the color selection. While these shoes are available in women’s and men’s sizing, no matter the gender, the colors are pretty muted: in the usual variety of gray and soft blue hues—which is not uncommon for a trail running sneaker, but at least one more colorful option would be greatly appreciated by this writer.

Overall, did these sneakers make me fall in love with trail running? No, because I’m not really a nature person (I’m truly a concrete jungle gal). But, the Saucony Ride 15 TR sneakers have the honor of being my official go-to treadmill running shoes for my usual gym sessions.

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So when the Nike Run Club app told me I’d logged over 300 miles, and that it was technically time to replace them, it was bittersweet. I felt a sense of accomplishment at all of the miles I had run in those Pegs, but also a little bit of sadness at bidding them adieu. They had helped me get through so much.

But it really was time, say the experts. Even though we might have an emotional connection to our running shoes, or are dragging our heels for other reasons like expense or decision fatigue, replacing your trainers after 300 to 500 miles, or after six months, is the best thing you can do for your running health.

“Running or walking without this shock-absorbing material fully intact could possibly lead to injuries,” podiatrist Bruce Pinker, DPM, who works with walkers and runners at Progressive Foot Care in New York, previously told Well+Good. It’s also possible that old, worn-out soles could negatively affect your form.

Pinker explains that the material that makes up the midsole—which is the cushion-y part of your shoe between your insole and the bottom of your shoe (the undersole)—degrades both over time and with wear and tear. It’s typically made of ethylene-vinyl acetate (EVA) or polyethylene-vinyl acetate (PEVA), a material that gets compressed, and less effective at absorbing shock, as it’s used over and over. It’s only designed to last for about 300 to 500 miles, depending on how often you’re running in the shoes, and how large your body is.

But mileage is not the only factor: The material itself actually degrades over time, and most shoes have a shelf life of about six months. So you should actually be replacing your sneakers twice a year no matter how often you’re hitting the road.

Capitalizing on shoe sales when they happen, rather waiting until the moment you absolutely need those new kicks, might be in the best interest of your wallet and your feet.

Personally, I learn a little bit more about what I need from a shoe every time I replace them. Since I have wide, flat feet (a double conundrum), I need a shoe with a stable sole and plenty of room in the toe box. Recently, after trying Nike’s more cloud-like Infinity ZoomXs and Hoka Bondi 8s, I learned that I absolutely love running with more cushion. And since I pronate, having that extra shock absorption is totally warranted.

Well+Good has plenty of guides to help you figure out what your foot shape needs from your running shoes. And after you do that, stock up on your next pair of just-right sneakers during Black Friday/Cyber Monday sales from brands podiatrists love, which we’ve collected for you below.

Check out the rest of our favorite Black Friday sales here for deals in beauty, kitchen, fitness, home, style, and more.

Here are the best running sneaker sales for Black Friday

Adidas

Adidas Ultraboost 22 Shoes — $95.00

Originally $190, now $95

The shoe that redesigned to better fit women after scanning the feet of 1.2 million women is more than 50 percent off this Black Friday. Podiatrists recommend the springy shoe that put the term “energy return” on the map for both walking and running.

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Adizero Adios Pro 3 Shoes — $175.00

Originally $250, now $175

This shoe comes with the latest and greatest in footwear technology: a “carbon plate” embedded in the midsole to help the reactive foam compress and re-shape faster. Runners love these for setting new personal records in races. You just have to sign up for a free Adidas membership in order to get this 50 percent off deal.

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Nike

Nike Air Zoom Pegasus 39 — $104.00

Originally $135, now $104 with BLACKFRIDAY promo code

The Pegasus is Nike’s most classic contemporary running shoe. It falls right in the middle on the minimalist-maximalist scale, cushioning your foot while still providing some road feel. Podiatrists recommend this shoe for people with neutral feet, meaning your arch is neither high nor low.

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Nike React Infinity Run Flyknit 3 — $126.00

Originally $165, now $126 with BLACKFRIDAY promo code

These distance running kicks were specifically designed to prevent injury by adding more structure, while at the same time upping breathability with a ventilating fabric. And podiatrists love them.

“This shoe provides increased shock absorption, with runners reporting less foot and knee pain,” Miguel Cunha, DPM, a podiatrist and founder of Gotham Footcare, previously told Well+Good.

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Hoka

Hoka Bondi 7 — $128.00

Originally $160, now $128

The ultra-cushioned Bondi series is Hoka’s go-to long distance running offering. It has the American Podiatric Medical Association’s Seal of Acceptance, and its memory foam sole will keep you comfortable mile after mile.

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Hoka Challenger 6 — $112.00

Originally $140, now $112

If you like running from grass to pavement to track to trail, Hoka’s all-terrain Challenger series is for you. The sole of this shoe is designed to have an enhanced grip that will keep you steady on the dirt but won’t be bulky or impede your stride when you’re on the sidewalk.

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Brooks

Brooks Ghost 14 — $110.00

Originally $140, now $110

Podiatrists consistently laud Brooks for the quality of its materials, and the Ghost is one of its standout versatile running shoes. It comes in a wide size if you need some extra room, and podiatrists recommend it for people with a neutral arch.

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Brooks Levitate GTS — $100.00

Originally $150, now $100

These flexible-soled sneakers are designed to put some pep in your step by absorbing energy and sending it back into your foot. What’s more, podiatrists recommend them as a way to combat foot pain felt while running.

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Asics

Asics Gel Kayano 28 — $70.00

Originally $160, Now $70 with code CYBER

Asics have a reputation for being the best in stability. So if you’re looking for a stability shoe, which means having less flexibility along the sole and more heft in the arch, podiatrists recommend this model, which also helps evenly disburse weight so no one area of your foot gets too much pressure.

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Asics Gel Nimbus 24 — $120.00

Originally $160, now $120

The Nimbus is an even more plush podiatrist-approved option from Asics. Both deliver on stability, but the Nimbus is a bit less rigid than the Kayano model.

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APL

APL Streamline

Originally $300, now $128–$224 (varies by color)

APL is known for fashion-forward sneakers, and this beauty is no exception—but it’s just as functional as it is fashionable. Employing a “rocker” model intended to give both more cushion and liftoff, these running sneaks get the podiatrist stamp of approval. The sizes are limited in some colors of this covetable shoe, but this sale was too good not to include.

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New Balance

Fresh Foam 680v7 — $64.00

Originally $80, now $64

New Balance sneakers impress podiatrists with their commitment to fit and function. This model features the brand’s “fresh foam” technology which is designed for cushion and comfort.

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If you’re “running” out of ideas (lol) while shopping for the runner in your life this holiday, bookmark this page. Here, you’ll find  handpicked gift recommendations from runners of all levels, from professional athletes and experts, to amateur runners and Well+Good staffer who enjoy taking a jog after work.

A glimpse at what made the cut: Cushioned Recovery sandals, warm running layers, compression tools, and yes, blister-free sneakers that’ll have marathoners and novices alike ready to hit the trails (or pavement, if they live in a city.) Below, embark on a 50+ item list of giftable gems they’ll enjoy, stride after stride.

Running footwear

The 50+ best gifts for runners

Asics, Gel-Nimbus 24 — $160.00

Sizes available: 5.5-13, in half sizes.

When it comes to packing on the distance, Katelynne Hart, an Ann Arbor-based runner and member of the University of Michigan cross country and track team, reaches for her Asics Gel-Nimbus 24. An iteration of the Gel-Nimbus line, the 24s are engineered with a cushioning pit to absorb impact and a foam midsole for an even softer stride, making them a great gift for marathoners, athletes, and running beginners.

Colors: 18 different colors.

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Altra Running, Women's Outroad — $140.00

Sizes available: 5.5-12, in half sizes.

Altra’s new Outroad sneaker is made for runners who like a little adventure. It’s a road-running sneaker that can also be taken on the trail, crafted with technical features that’ll keep feet happy on off-road exploration. Think: A grippy outsole for maximum traction, cushioning against hard terrain, and flex for situations that require swiftness. Yes, please.

Colors: 4 different colors.

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Brooks Running, Men's Glycerin 20 — $160.00

Sizes available: 7-15, in half sizes.

Brooks, supplies all things running, and its Glycerin 20 is sure to impress giftees. Featuring pillow-like cushioning and a responsive sole, the Glycerin 20s soak up shock on impact and will have any runner ready to hit the track. (Post un-wrapping gifts, of course.) “Its supreme comfort and responsiveness lasts for miles on end,” says Desiree Linden, a Pan-American Games silver medalist and professional distance runner based in Charlevoix, Michigan.

Colors: 9 different colors.

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Nike Air Pegasus 39 — $130.00

Sizes available: 5-12, in half sizes.

For the runner who zooms off at the start line, the Nike Air Pegasus 39 promotes better heel-to-toe action thanks to the tiny air bag in the back and front of the shoe. The breathable mesh keeps things breezy while the cables conform to the unique shape of each foot. Any runner—sprinter or long-distance—will be stoked to see these bad boys under the tree.

Colors: 18 different colors.

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Saucony, Women's Triumph 20 — $160.00

Sizes available: 5-12, in half sizes.

A tried-and-true running brand, Saucony is known for its boat-like soles, and the Triumph 20s are on every runners’ wish list. It has foam cushioning and a chunky rubber sole, making it possible for runners of all types to conquer new terrains and ascend distances far and wide.

Colors and patterns available: 6 different colors.

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Kane, Revive Active Recovery Shoe — $75.00

Sizes available: 5-18 (unisex sizing)

Hannah Schneider, Well+Good’s health writer, can’t recommend Kane’s recovery shoes enough. Constructed out of dual-density cushion and raised nodes, they offer support and activate blood flow. Plus, “they’re really soft on tired feet,” ideal for the recovering runner, she says. Your giftees’ feet thank you.

Colors: 14 different colors.

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Hoka, Bondi 8 — $165.00

Sizes available: 5-12, in half sizes.

According to reviewers, running on the Hoka Bondi 8s is like, “running on a cloud,” so gifting this pair will have feet singing. Not only are they bouncy and plush, the Bondi 8s have a foam footbed to give more pep in each step. Plus, it doesn’t hurt that this pair has been approved by the American Podiatric Medical Association (APMA).

Colors: 9 different colors.

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Nike, ZoomX Dragonfly Track & Field Distance Spikes — $150.00

Available sizes: 5.5-16.5 (unisex sizing.)

On competition days, we wear Nike Dragonflies (insert Mean Girls voice here). Lightweight, breathable, and engineered with removable spikes, “they’re perfect for any race, 5k and up, and the shoe is designed to help you run on your toes, making your stride more efficient,” Hart shares.

Colors: Mint foam.

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Mizuno, Wave Rider 25 — $140.00

Available sizes: 6-12, half sizes available.

I’ve worn iterations of Mizuno’s Wave Rider 25 throughout my high school cross country and track years (four to be exact), and have always gravitated towards them ever since. They’re lightweight, have a plate to absorb shock (see ya, shin splints), and can kick it with me (no pun intended) on long runs.

Colors: 5 different colors.

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On Running, Men's Cloudstratus — $170.00

Available sizes: 7-14, in half sizes

Family and friends on their feet a ton will love On Running’s Cloudstratus shoes. They’re lightweight yet comfortable and give you the most bang for your buck when it comes to roadside protection (outdoor runs, here we come.) While they’re designed for running, they make a great walking shoe, too, great for casual walks around the block or strolls with the pup.

Colors: 4 different colors.

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Nike, Zoom Superfly Elite 2 — $150.00

Available sizes: 6-14.5 (unisex sizing)

Unlike the Nike Dragonflies, the Superfly Elite 2 were designed specifically for sprints. The lightweight mesh, honeycomb sole, and removable spikes keep you fast on your toes to help you dash across the finish line.

Colors: Pink, lime green, and light green.

 

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Oofos Women's Ooahh Slide Sandal — $60.00

Available sizes: 5-16

Recovery is a part of the running process. To help the runner in your life carve out some rest time, consider gifting the Oofos Ooahh slides. Engineered with thick foam, these slides absorb 37 percent more impact (according to the brand) and are designed to keep stinky odors at bay.

Colors: 7 different colors.

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Running apparel

Brooks, Run Visible Convertible Jacket — $180.00

Available sizes: XS-2XL

Opposite of Harry Potter’s cloak of invisibility, Brooks Run Visible Jacket has reflective accents that render you visible to passing cars and bikes, ideal for the night jogger. If the weather clears up, the jacket can convert into a vest, giving you two pieces of apparel for the price of one.

 

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Tracksmith, Brighton Base Layer — $88.00

Available sizes: XS-L

Tracksmith has captured a lot of runners’ hearts, including the heart of Jennifer Heimlich, Well+Good’s senior fitness editor. “I adore all things Tracksmith, but my all-time fave piece of theirs is the Brighton Base Layer—it’s perfect for winter runs (warm, but light and super soft), mine has held up for years, and because of the merino fabric, you can wear it multiple times before you have to wash it,” says Heimlich.

Colors: 6 different colors

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Bandit, Mens Superbeam Half Tights — $118.00

Available sizes: M-XL

Former professional, mid-distance runner, Kyle Merber, who is now based in Pleasantville, NY, says that the Bandit Men’s Superbeam half tights are his go-to shorts. Made with sweat-wicking fabrics, these compressive tights keep moisture away, which is why Merber is racing in the pair during New York City’s Marathon this November.

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Girlfriend Collective, BioCompressive High-Rise Legging — $82.00

Available sizes: XXS-6XL

These DayGlo leggings will stand out in a sea of black in the gym or on the streets. Made from 79 percent recycled plastic water bottles, they’re an eco-friendly workout staple any runner should have in their routine. Even though they’re stretchy, they’re super compressive and designed specifically for high-intensity workouts, so you won’t have to worry about them slipping or sliding at mile 13.

Colors: 3 different colors.

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Nike, Therma Fit Running Vest — $115.00

Available sizes: XS-2XL

Brisker temperatures calls for more layers, and this Therma vest will keep the runner in your life warm. It may be lightweight, but the paneled design distributes heat evenly to keep things nice and toasty. “It’s perfect for keeping your core warm during the breezy fall and winter days,” says Hart.

Colors: Purple or black.

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Nike, Pro Shorts — $29.00

Available sizes: XXS-2XL

Hart also swears by these Nike Pro shorts for workouts and long runs. Constructed out of a polyester-spandex blend, “the fabric is comfortable and keeps you cool,” she says. Since they roll up, you can stuff them in a stocking or gift as is.

Colors: 14 different colors.

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Athleta, Ultimate Stash 7/8 Tight — $109.00

Available sizes: XXS-3XL

Athleta customers rave about the Stash tight. Not only do they, “stay put when you put them on,” the pockets are ideal for storing your phone, keys, and other essentials, wrote one reviewer. The tights are constructed out of a polyester and lycra blend, giving them a buttery, oh-so-smooth feel for ultimate comfort. Gifting this pair will have loved ones singing fa la la la la.

Colors: 6 different colors.

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Janji, Repeat Merino Tech Long Sleeve — $88.00

Available sizes: S-XL

Surprise your loved ones to a running long-sleeve shirt, and this Janji one is one that’ll be worn on “repeat.” Merino wool and nylon make up its blend, giving it temperature-regulating and odor-resistant capabilities (bye bye, stench). Plus, it’s warm enough for running in when the temperatures drop.

Colors: 8 different colors.

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Athleta, Ultimate Zip Front Bra — $59.00

Available sizes: XXS-XL

For the person who’s been running in the same sports bra since college, Athleta’s Ultimate zip bra is a customer favorite. This medium-coverage bra is made of recycled nylon and lycra, which offers a compressive fit for when things get bumpy.

Colors: 5 different colors.

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Lululemon, Fast and Free High-Rise Tight — $99.00

Available sizes: 0-20

Runners consistently say that the Fast and Free tights are their go-to leggings. It’s easy to see why—they’re buttery soft, offer a second-skin feel, are moisture-wicking, and move with you. This highly-coveted pair is THE ultimate running apparel gift.

Colors: 13 different colors and patterns.

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Cotopaxi Women's Teca Calido Insulated Jacket — $140.00

Available sizes: XS-XL

An insulated jacket is a seasonal must-have, and this vibrant, polyester-filled Cotopaxi one packs in the warmth. When temperatures dip, loved ones can whip this out or pack it in its built-in chest pocket when things begin to warm up.

Colors: 3 different colors.

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Nike, Dri-Fit ADV Aeroswift — $125.00

Available sizes: S-2XL

Nothing beats cozy-ing on up in joggers, and this pair is gift-worthy. They’re lightweight, adjustable, and have breathable elements to keep runners feeling their best, even on non-workout days.

Colors: 4 different colors.

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lululemon, Swiftly Tech Racerback Tank Top 2.0 — $58.00

Available sizes: 0-20

You can’t go wrong with gifting a racerback tank, especially if it’s made by Lululemon. This one features added elastane for extra stretch and an anti-chafe design (skin irritation, be gone).

Color: 11 different colors and patterns.

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Gymshark, Racerback High Support Sports Bra — $54.00

Available sizes: 32B/C-42D/DD

For those with bigger chests, Gymshark has got you covered. This racerback sports bra offers high support and has a band-sized adjustment for a premium fit. Bonus: The v-neckline is super flattering, and it comes in three color ways: cherry brown, black, and green

Colors: 3 different colors.

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Running accessories

HydroJug, 73 oz. Water Bottle — $25.00

Hydration is the core to running and all other sports, and this HydroJug is a colorful reminder to get sipping. Despite its hefty half-gallon capacity, it fits in one hand thanks its convenient handle and even more convenient carrying loop. Made from BPA-free polypropolene, it’s sturdy and durable, so you’ll never have to worry about it breaking. And it’s dishwasher-safe, so when you’ve emptied it, pop it in for a rinse, then get back to hydrating.

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Amp Human, Momentous PR Lotion Starter Kit — $55.00

Linden swears by lathering up with AmpHuman’s PR lotion. It’s, “a lactic acid buffer that helps you extend your workouts and long runs, and recover quicker,” she says. All you got to do is rub to activate the formula, which sends electrolytes down to your muscles via the skin.

 

 

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Brooks Running, Draft Hybrid Glove — $50.00

Available sizes: S-XL

Winter running can be tough, but cold fingers shouldn’t prevent you from training. Instead of bracing the cold, Linden recommends these running gloves by Brooks. “The Hybrid will have you covered for all the winter temperatures,” she says. Plus, it’s got a tech-compatible fingertip for glove-on tapping.

Colors: 3 different colors.

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Goodsport, Lemon Lime (Pack of 12) — $35.00

For the runner who needs to replenish their electrolyte levels after a sweaty run, GoodSport’s hydration drink should be at the top of your list. It’s formulated with more electrolytes and less sugar. “I have been loving GoodSport before, after, and during workouts to help me stay hydrated and energized,” Hart shares. “Lemon lime is my favorite.”

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The North Face, Run Belt — $25.00

Give the gift of hands-free running this holiday season with North Face’s running belt. Featuring a compact pouch, the runner in your life can stow away their phone, keys, or marathon fuel. Available in black, blue, and lime green.

 

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Zealios, Sun Barrier SPF 50 Reef Safe — $18.00

This reef-safe sunscreen will protect you from the sun’s beams. Clocking in at SPF 50, it “lasts forever and doesn’t have a greasy oily feeling,” says Linden.

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Luxfit, Foam Roller — $17.00

Luxfit’s foam roller tackles sore muscles, tight calves, locked-in knots, and everything else, you name it. Trust me, the resting runner will put this tool to good use. And at $17, it’s a no-brainer gift for gifting on a budget.

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Gone for a Run, Race Bib and Medal Display — $40.00

We can all agree that sentimental items can often appear as clutter if it’s not placed in a proper spot. Well, this bib and medal display can help the competitor in your life get organized and make way for incoming race bibs and medals. It neatly holds their medals and bibs in one, organized place, showing them off in a stylish display that doubles as wall art.

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Cliff Best Seller Variety Pack — $29.00

For fuel, I usually gravitate towards Clif’s energy bars—they’re delicious and filling. This variety pack includes best-selling flavors like chocolate chip, chocolate brownie (my personal favorite), crunchy peanut butter, mint chocolate, peanut butter banana, and white chocolate macadamia nut (my favorite runner-up.)

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Gone for a Run, 2023 Runner's Daily Desk Calendar — $18.00

Running is just as mental as it is physical, and this daily desk calendar serves up inspirational quotes for days. One Amazon reviewer wrote: “I got this as a gift on year from a Secret Santa, and I absolutely love it. I have gotten myself one every year since then. Very encouraging and motivating sayings. A perfect gift for runners!” 

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Bombas, Women's Running Ankle & Quarter Sock Gift Bag — $74.00

Available sizes: S-L

Upgrade your runner’s sock collection with this Bombas women’s sock set. Featuring a pack of four festive socks, these socks keep moisture away and will be sure to ring in the holiday cheer. Packed in a cute, branded pouch, you don’t even need gift wrap if you’re short on time.

 

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The North Face, Bones Recycled Beanie — $28.00

For the wintry temperatures, consider gifting North Face’s Bones recycled beanie. It’s constructed out of fleece, has a compressive-but-not-constricting fit, and fits heads of all sizes, making it the ideal White Elephant or Secret Santa gift.

Colors: 8 different colors.

 

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Gatorade, Endurance Energy Gel — $20.00

Running can take the wind out of ya. For fuel, runners recommend some energy gels. Each one provides 80 calories and 20 grams of carbs to give you the oomph you need to cross the finish line. Flavors include: Mango, vanilla, blackberry, and apple pear. Stuff your favorite runner’s stockings with these and they’ll thank you indefinitely.

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Nike, Running Hydration Belt — $34.00

For marathoners, a running belt is nifty to have on hand. This one holds a 22-ounce squeezable water bottle for quick sips and a zippered pocket for smaller essentials (think: keys.) And it’s not restrictive in the least—the flexible expanders move with your body so you’re never held back.

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The Stick, Little Stick — $25.00

During my cross country and track and field days, this little stick was my go-to for muscle knots and tightness. The handhelds made it easy to maneuver over my calves and quads, and it was small enough to store in my duffle (it’s like recovery on the go.)

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Gone for a Run, Running Journal — $20.00

There’s no feeling quite like reading a journal to reminisce good times, and this running journal makes the perfect gift for the runner who likes to document their jogs. It’s a world-is-your-oyster-type of journal, filled with sheets where you can jot down your goals, document runs, and write down personal bests.

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Oakley, Evzero Blades — $92.00

The sun’s rays can turn a workout sour if you can’t see the road ahead. But, runners swear by these sunnies to keep them protected when it’s bright outside. “I originally bought them for road cycling and they’re perfect for that here in So Cal,” wrote one customer. “They are so lightweight, I found I prefer them for running, walking, everything. They also grip my head less tightly than my Radar Pitch, which makes them more comfortable (I have a big melon).”

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WhitePaws RunMitts, Wind and Water Resistant Mittens — $40.00

Taylor Camille, director of Well+Good’s podcasts, recommends these mitts for outdoor runs. They’re wind- and water-resistant and have removable knuckle pads for whenever you need your fingers. When they’re over your fingers, though, they stay roasty toasty.

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Nathan, QuickStart 2.0 4-Liter Hydration Pack — $78.00

Schneider’s friend, who runs marathons, swears by this water backpack. It doesn’t jiggle or slosh around too much, and features a four-liter container to keep you quenched on long-distance runs. It’s also moisture-wicking, so it won’t get stained or mildewy from sweat, and is loaded with pockets to hold other valuables while you run. Available in black, gray, and blue.

 

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Stance, Performance Tab Socks — $15.00

Available sizes: S-XL

On Heimlich’s list of running favorites are these lightweight and breathable Stance socks. “They actually, truly help you avoid blisters, never slip down, and last for a really long time,” she says. “Plus they come in lots of fun patterns.”

Colors: 30+ different colors and patterns.

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Running tech

Beats, Powerbeats Pro Wireless — $150.00

For the music lover who can’t run without their tunes, the wireless Powerbeats Pro do no wrong. The over-ear hook prevents these cute earbuds rom slipping and sliding while offering nine hours of listening time, so you can rock to you favorite jams. Available in black, white, and blue.

 

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NordicTrack, T Series Treadmill — $649.00

If you’re looking to help a giftee up the ante on their training, NordicTrack’s T series treadmill is the gift that keeps on giving. It features a 10 percent incline control, 10 speeds, and has bluetooth capabilities for song pairing. After a run, use the lifting assist, which easily folds the treadmill in half (a space saver, I know).

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Garmin, Forerunner 55 — $200.00

For runners of all levels, the Garmin Forerunner 55 is a pretty neat gadget. A smartwatch, the Forerunner tracks miles, pace, and speed. It even suggests runs just for you, taking the guesswork out of training. Compared to other smart watches, it’s pretty fashionable, too, available in classic black, white, or a playful aqua blue.

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Hyperice, Hypervolt Go 2 — $179.00

Know someone who’s always sore? Look no further than Hyperice’s Hypervolt Go 2. Using percussive therapy, the massage gun uses repeated and targeted pulses to loosen up tight muscles and knots. It comes with an angled handle for easy maneuvering and features quiet technology, so you don’t get shushed wherever you go.

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Oura, Oura Ring Gen 3 — $349.00

Unlike other health tracking technology, the Oura Ring isn’t bothersome to wear. Using infrared light beams, the ring tracks your sleep, stress levels, heart rate variability (it tracks your heart rate in real time), and documents indoor and outdoor runs—a perfect gift for the health techie. FYI: The heart beat function allows you to feel how fast your heart was beating throughout the day.

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Assault Fitness, AssaultRunner Pro — $3,000.00

If you’ve got extra funds in the bank, consider splurging on an AssaultRunner Pro for the special someone in your life (or you.) While costing a heftier penny, the pro has a curved running platform to minimize impact and injury. Even more, it features bluetooth connectivity, so your giftee can jam out to their favorite tunes.

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Hyperice, Normatec Go — $399.00

Treat your friends or family to an at-home massage. Using air compression technology, Hyperice’s Normatec Go delivers an effective, targeted massage to calf muscles—while reducing tightness and knots. It’s wire-free, so they can take their ice therapy on the go need be.

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Generally speaking, marathon season lasts from mid-August to December—but that’s not a hard and fast rule. (For example, the Boston Marathon is held annually in April.) During this stretch of time, you can sign up for a race in whatever backdrop most inspire you: the concrete jungle, the verdant Pacific Northwest, the shores of Lake Michigan—your choice.

To make your research a breeze, below, we curated a USA marathon bucket list that’s organized by elevation. Whether you’re searching for a predominately downhill race or ready to take on some gnarly elevation, we’ve got you.

(Mostly) flat marathons

Bank of America Chicago Marathon

The Chicago marathon is famously, gorgeously flat—making it an ideal race for anyone hoping to BQ (Boston qualify). Starting and finishing in Grant Park, this magical race will help you see the city as you’ve never seen it before.

Date and location: October 28, 2023; Chicago, Illinois

Elevation: net gain of 243 feet

Cost of entry: $230

Where to stay: Visit the official housing site of the marathon.

Restaurants to try: Giordano’s, Sapori Trattoria, Alexander’s

Philadelphia Marathon

This mostly flat race will take you by some of Philly’s most iconic monuments, from Independence Hall to the Liberty Bell Center. While the marathon itself is fantastic, the Philly food scene is a reason to run here in and of itself. You’ll fuel up with some of the best eats the city has to offer before you lace up.

Date and location: November 2023; Philadelphia, Pennsylvania

Elevation: net zero elevation

Cost of entry: $155

Where to stay: Book your hotel at a discounted rate here.

Restaurants to try: Friday Saturday Sunday, Blazin’ J’s, Buena Onda Rittenhouse

Marine Corps Marathon

The Marine Corps Marathon is one of the largest in the world—and famously covers all the monuments in Washington D.C. If you’re looking for a city race that also offers its fair share of natural beauty, this is the race for you. And if you have friends or family who’ve served, all the better.

Date and location: October 2023; Arlington, Virginia

Elevation: elevation gain: 630 feet; elevation Loss: 593 feet

Cost of entry: $220

Where to stay: Renaissance Arlington Capital View Hotel, Crystal Gateway Marathon, The Westin Arlington Gateway

Restaurants to try: Ruthie’s All-Day, Preservation Biscuit, Thompson Italian

Milwaukee Lakefront Marathon

If you love nothing more than running on a beautiful lakefront course, you’re in luck. This marathon skates along Lake Michigan, and most of the elevation occurs at the start of the race. These views are the very best the midwest has to offer.

Date and location: October 2023; Milwaukee, Wisconsin

Elevation: elevation gain of 626 feet

Cost of entry: $115

Where to stay: Schuster Mansion Bed & Breakfast, Hyatt Regency Milwaukee, DoubleTree by Hilton Hotel Milwaukee Downtown

Restaurants to try: Kopp’s Frozen Custard, Lakefront Brewery, Speed Queen Bar-B-Q

Missoula Marathon

Another Boston qualifying flat course, the Missoula Marathon offers breathtaking views of farmland, mountains, city, and more.

Date and location: Frenchtown, Montana; June 25, 2023

Elevation: max Elevation: 3256 feet; min elevation: 3041 feet

Cost of entry: $95

Where to stay: Double Tree by Hilton Missoula-Edgewater

Restaurants to try: Rattlesnake Gardens Market & Cafe, Tagliare Delicatessen, The Catalyst Cafe

Boston

No marathon list is complete without the one and only Boston Marathon. This iconic race is the world’s oldest annual marathon and attracts some of the fastest runners out there. While Boston is a net downhill race, the notoriously gnarly Heartbreak Hill (which happens at mile 20) convinced us that this race deserved to be on the “elevation” section of this guide. Note: You will have to qualify for this race, so make sure you check out the hoops you have to jump through to earn your spot at this finish line.

Date and location: April 17, 2023; Boston, Massachusetts

Elevation: 891 elevation gain

Cost of entry: $225

Where to stay: Check here for a list of places to stay.

Restaurants to try: Giulia, Santarpio’s Pizza, Seabiscuit

Kiawah Island Marathon

You’re in for a beautiful tour of the South Carolina Lowcountry with the Kiawah Island Marathon. From trees heavy with moss to miles and miles of marshland, there’s plenty to see throughout this beautiful run. Plus, you’ll only gain about 129 feet in elevation, so it’s a perfect course for chasing a personal record.

Date and location: December 2023, Kiawah Island, South Carolina

Elevation: elevation gain: 129 feet; elevation loss: 129 feet

Cost of entry: $130

Where to stay: The Sanctuary, Comfort Inn Downtown Charleston, Embassy Suites by Hilton

Restaurants to try: The Nest Market, Bertha’s Restaurant, Lewis Barbecue

Honolulu Marathon

Cruise along Honolulu’s oceanfront in this (semi) out-and-back race with a few mild hills. This course will serve you plenty of gorgeous ocean views before steering you inland so you can see the city. Plus, weather doesn’t get much better than Hawaii in December.

Date and location: December 2023; Honolulu, Hawaii

Elevation: elevation gain: 457 feet; elevation loss: 455 feet

Cost of entry: $185

Where to stay: Waikiki Beachcomber by Outrigger, Outrigger Waikiki Beach Resort (use code “MARATHON” at checkout for a discount)

Restaurants to try: Over Easy, Kyung’s Seafood, Waiola Shave Ice

Walt Disney World Marathon

Get running through the most magical place on earth. This race weekend is a blast for people who run all distances—so if you’re traveling with someone who’d rather run a 5K or a 10K, they will be all set, too. In all honesty, it’s hard to get a spot in this marathon. So if it’s on your bucket list, make sure to set a timer so that you don’t miss registration.

Date and location: January 8, 2023; Walt Disney World Resort, Florida

Elevation: elevation gain: 351 feet; elevation loss: 354 feet

Cost of entry: $229

Where to stay: If you’re running the Disney World Marathon, chances are you will want to stay at a Disney Resort.

Restaurants to try: Topolino’s Terrace, Satu’li Canteen, Cinderella’s Royal Table

Space Coast Marathon

Florida’s oldest marathon is a zany mission through space—and it deserves a spot on your bucket list. The event kicks off in Cocoa Village and finishes on the River in Lee Wenner Park and Cocoa Riverfront Park. The whole course is inspired by the galaxy, so get ready for an out-of-this-world experience.

Date and location: November 2023; Cocoa, Florida

Elevation: elevation gain: 262 feet; elevation loss: 259 feet

Cost of entry: $130

Where to stay: Book your hotel here.

Restaurants to try: This marathon offers a pre-race pasta dinner, but you may also want to check out Brano’s Italian Grill and Simply Delicious Café and Bakery.

Marathons with elevation

Big Sur International Marathon

It doesn’t get much better than running 26.2 miles of California’s jaw-droppingly gorgeous Highway 1. This Boston qualifying race rolls through redwood trees, coastal mountains, and miles upon miles of ocean. You’ll always have something to look at—and since it’s a point-to-point race, you’ll have the absolute satisfaction of driving the long course you just ran at the end of the day when it’s time to head back to your hotel.

Date and location: April 30, 2023; point-to-point race from Big Sur to Carmel

Elevation: +2,182 feet, -2,528-feet

Cost of entry: $265 for domestic participants

Where to stay: Fly into the Monterey Airport and stay in the Monterey Marriott, Hilton Garden Inn Monterey, or an Airbnb.

Restaurants to try: Dine oceanfront in some of Monterey’s best restaurants, including Nepenthe and Tides Waterfront Kitchen.

Vermont City Marathon

If you’re looking for a marathon with that small-town charm, consider your search over. While this course is considered “flat” by New England standards, it will still seem pretty hilly for most runners. Make sure your legs and mind are prepared for the elevation so you can simply enjoy the fallcore that is this 26.2 course.

Date and location: May 28, 2023; Burlington, Vermont

Elevation: elevation gain: 855 feet; elevation loss: 856 feet

Cost of entry: TBD

Where to stay: Hotel Vermont, Comfort Inn and Suites

Restaurants to try: A Single Pebble, Penny Clusé Café, Zero Gravity Taproom

Montana Governor’s Cup Marathon

This point-to-point race is a Boston qualifier with a challenging patch of hills between miles 16 and 20. You’ll run through the mining Ghost Town of Wickes and rural views for a unique marathon setting you can’t find anywhere else.

Date and location: November 2023; Wickes, Montana

Elevation: cumulative elevation gain of 638 feet throughout the race

Cost of entry: TBD

Where to stay: Elkhorn Mountain Inn, DoubleTree by Hilton Helena Downtown

Restaurants to try: The Roadhouse Diner, Firehouse BBQ Co, Biga Pizza

Amica Seattle Marathon

This is Seattle’s hometown marathon—and it’s absolutely glorious. The course’s rolling hills will take you on a tour of the city’s bridges, waterways, and sweeping vistas. Just make sure you’re ready to take on the elevation.

Date and location: November 2023; Seattle Washington

Elevation: elevation gain: 931 feet; elevation Loss: 929 feet

Cost of entry: $147

Where to stay: The Westin Seattle

Restaurants to try: Seattle Hot Dog, The Pink Door, Bar Del Corso 

TCS New York City Marathon

Take it from someone who lived on the NYC marathon race course for several years: marathon day is the most special energy the city has to offer. From the non-stop cheering to the Empire State sites, there’s an indescribable aliveness to this race. While it’s a bit tricky to get your hands on a bib, the work will be well worth it. You’ll remember running through Central Park for the rest of your life—promise.

Date and location: November 5, 2023; New York City, New York

Elevation: elevation gain: 810 feet; elevation loss: 824 feet

Cost of entry: $295

Where to stay: Book your hotel here.

Restaurants to try: Levain Bakery, Atlas Kitchen, Jacob’s Pickles

Gorham Savings Bank Maine Marathon

Hosted by the Maine Track Club, this race leads you through rolling hills and stunning ocean vistas. Since the race takes place in early October, this is a great foliage marathon—if you know what I mean. You can expect cool weather

Date and location: October 1, 2023; Portland, Maine

Elevation: elevation gain: 821 feet; elevation loss: 821 feet

Cost of entry: $115

Where to stay: Holiday Inn Portland by the Bay, Hilton Garden Inn Portland Downtown Waterfront

Restaurants to try: Check out the race directors’ full list of recommendations

Newport Marathon

The Newport Marathon starts at Easton’s Beach and has long been considered the best marathon in Rhode Island. You’ll enjoy beautiful fall weather and many, many hills—so make sure you train elevation, okay?

Date and location: October 2023; Middletown, Rhode Island

Elevation: elevation gain: 847 feet

Cost of entry: $118

Where to stay: Newport Beach Hotel & Suites, Newport Harbor Hotel & Marina, Residence Inn by Marriott

Restaurants to try: Le Bec Sucré, Becky’s BBQ, Port Pizza Middletown

Predominately downhill marathons

Los Angeles Marathon 

Tour Los Angeles on foot with this lovely marathon. You’ll start at Dodger’s Stadium and finishes at Avenue of the Stars in Century City. While the course is a bit hilly initially, you’ll finish on a nice downhill grade. So put in the work at the beginning, and prepare to be rewarded.

Date and location: Los Angeles, California; March 19, 2023

Elevation: net elevation drop of 430 feet

Cost of entry: $179

Where to stay: Learn about the LA marathon partner hotels here.

Restaurants to try: Market Venice, Quarter Sheet Pizza Club, Sidecar Donuts

Salt Lake City Marathon

This high-altitude race is mostly flat and downhill. You’ll start at the Olympic Legacy Bridge, run through the Wasatch Mountains and different parts of the city, and cross the finish line in the middle of downtown.

Date and location: April 32, 2023; Salt Lake City, Utah

Elevation: +918 feet, -1501 feet

Cost of entry: $70 to $110

Where to stay: Marriott City Center (walking distance from the finish line)

Restaurants to try: Grab a bite at Chunga’s if you’re in the mood for Mexican food or Banbury Cross Donuts for a pre-race donut.

Napa Valley Marathon

If running through wine country sounds dreamy to you, this is the 26.2 race for you. This scenic route takes you through miles of vineyards and mountains for a beautiful course that will feel like one long day of sightseeing. Celebrate at the finish line with a generous pour of California red.

Date and location: March 23, 2023. point-to-point race from Calistoga to Napa

Elevation: The race starts at nearly 400 feet above sea level and ends about 60 feet above sea level.

Cost of entry: $175

Where to stay: Hampton Inn & Suites Napa, Napa Valley Marriott Hotel & Spa, Holiday Inn Express

Restaurants to try: The Model Bakery, Pizzeria Tra Vigne, Gott’s Roadside

But that gold standard is in fact fool’s gold. Here’s why—and a better goal to aim for instead.

The instigator: Jack Daniels

No, not that Jack Daniels! Who I’m referring to is the legendary running coach Jack Daniels, who at the 1984 Olympics noted that, no matter the distance of their race, all of the runners there—with the exception of one—were running at or above 180 steps per minute. He further noted that all of the beginner and intermediate runners he worked with ran at less than 180 steps per minute.

Through the years, this observation was left unchallenged and morphed into an unquestioned principle of running (never mind the fact that Daniels observed that the runners were above 180 spm, not exactly at it).

“During my high school years and even into college, the golden rule of ‘180 steps per minute’ was often repeated by my coaches and peers,” says ultra runner and running coach Christopher Kokotajlo. “It wasn’t until I started questioning the basis for it and looking into it myself and the research that I realized it was based on a misunderstanding and twisting of an initial observation by an elite coach at an elite track meet.”

How the 180 rule took off

There are a couple main reasons the 180 spm myth caught on: 1. It’s easy to follow (just get to this number!) and, 2. Increasing cadence for beginner and intermediate runners can be quite helpful because it limits over-striding.

“Landing with your foot far out in front of you means your knee joint is extended straighter,” says running specialist and physical therapist Leslie Williams, DPT. “That is a disadvantaged position, meaning the muscles cannot absorb as much force.” Instead, that force then travels into the knee, she says.

When you increase your cadence, the research not only shows you reduce stress at the knee but also at the hip. You also decrease the amount you’re breaking your momentum, so you end up being more efficient.

The problem with the 180 spm rule is that it’s a static and absolute rule that’s being applied to a dynamic and relative spectrum. What Daniels observed is that fast runners tend to take more steps per minute, which seems obvious, but instead of the takeaway becoming a relative one—“increase your cadence”—it became a static one—“hit 180 spm.”

Imagine if a coach used the average jumping height of NBA players—nearly 2.5 feet—as a metric for how high the everyday basketball player should jump. Or if the average tennis serve of professionals on the World Tennis Tour (around 105 mph for women and 120 mph for men) was used as a standard for your weekend tennis player.

That coach would be laughed at because it’s inherently ridiculous. You can’t set standards for the average population based on the subset that is best at it. Yet that’s exactly what’s happened in running.

Is there a better rule to follow?

The most proven method for effectively improving cadence is to increase your steps per minute by five to 10 percent. This range is consistently shown to give the benefits of increasing cadence—reduced load and stress through the lower body joints, decreased braking impulse, improved running efficiency—while not significantly increasing energy expenditure. In other words, you can reap the benefits while not tiring yourself out.

“In my experience, the five to 10 percent rule is simple enough to follow and doesn’t focus on unnecessarily rigid rules,” says Kokotajlo. “It also reinforces the importance of gradual improvement, which helps both with adoption of the new cadence and can reduce injury risks.”

Keep in mind that adopting any new running strategy won’t be a straightforward process. If there are certain runs where you aren’t quite getting to your mark, that’s okay! Just keep working at it.

Generally speaking, easy workouts should be run at a pace that allows you to talk throughout the entire run. (If you’re someone who likes scales, think of this at a three out of 10 effort.) However, it’s likely that you’re actually taking on these training runs at something closer to a six or a seven effort. This common mistake is called running “in the gray zone” and it can lead to a frustrating plateau.

“Grey zone running is when you’re using pace as your guide, rather than effort. It usually means you’re running slightly too hard on your easy days then not able to go hard enough on speed days,” wrote running coach Amanda Brooks in a recent Instagram post.

This probably sounds familiar, right? Maybe you go a little too hard on a recovery run and the next day’s speed workout feels awful. “If you’re running your recovery runs or easy runs too hard, what tends to happen is that you start creating this low-level fatigue that you might not realize it’s there, but is compromising some of your faster workouts,” says Eric Orton, co-author of Born to Run: The Ultimate Training Guide. 

The good news: It doesn’t have to feel this way. In fact, the vast majority (remember: 80 percent) of your running should feel almost as easy as strolling around your neighborhood.

View this post on Instagram

 

A post shared by Amanda Brooks : Run Coach (@runtothefinish)

Now, you may be thinking: If I’m running easy for four out of every five runs, how will I possibly get faster? It’s a good question, and according to Brooks, the answer is because of that killer combination of easy, peasy training and speed runs.

“Hard miles are building power, activating fast-twitch muscles, and refining race pace,” she explained on her Instagram post. Meanwhile, those stress-free runs up your aerobic fitness. This means that, over time, your easy pace will naturally become a little faster for you. For example, if you’re running a 10-minute mile in the recovery runs at the beginning of training for a half marathon, there’s a good chance that, if you let your body recover enough on easy days, training speed and stamina could bring you down to a 9:45 or 9:30-mile pace over time. Cool, right?

Now, if you’re deeper into your training plan and feeling ready to step your speed up, Orton recommends trying a hybrid version of these two workouts where you combine effortless running with effortful intervals. “So instead of taking your long, easy run, you maybe try four by 10 minute [hard intervals], followed by 90 minutes of easy running and ending with a fartlek,” he says. For the uninitiated, a fartlek is any speed play where you’re toggling through different paces. Here’s an example version of Orton’s workout that you can follow once you’re feeling really confident in your speed runs and easy runs:

• Warmup
• 4 x 10-minute intervals at 10K pace (6 out of 10 effort) with one minute of rest in between each interval
• 45 minutes of easy running (3 out of 10 effort)
• Fartlek: 3 x 30 second intervals at 1-mile pace (9 out of 10 effort) with one minute of rest in between intervals
• Cooldown

The number one rule here: Stay out of the gray zone. Instead, think about the purpose of your run before you run it. If today is an easy run designed to build endurance and help you recover from yesterday’s speed work, don’t make it harder than it needs to be. We’re not reinventing the running shoe here, after all.

Which is all to say that several factors can contribute to knee pain, or having your knees hurt after running. For runners, an overuse injury from performing repetitive movements could be a culprit, but if you attribute the issue to that alone, you may be missing other literal pain points that are worth addressing. Below, two experts well-versed in all things running and knee pain off their pro tips on what may be causing your knee pain while running—and what to do about it to keep your body healthy for miles and miles.

Is running *really* bad for your knees?

Dr. Rodante Saballa, director of movement at wellness club Remedy Place and a board-certified chiropractic sports physician, says running isn’t “bad” for your knees, although it is not the best activity choice for every single person. You should always check with your doctor before starting any new fitness routine, and if you’re already dealing with knee or other joint pain, consider getting cleared by a physical therapist prior to pounding the pavement.

“For the majority of the population, [however], running is a great activity to enhance physical health, cardiovascular capacity, and [support] mental clarity,” Dr. Saballa says, who adds that the pain and injuries that people associate with running are usually caused by human error rather than the activity itself. Two common examples being failing to warm up properly or skipping the cool down stretches. “Both lead to excessive tightness in the muscles around the knee, which ultimately leads to poor biomechanics in the joints. And that’s where a lot of those aches and pains come from,” says Dr. Saballa.

Queue up this 10-move dynamic warm-up from Nike master trainer Traci Copeland before any type of running workout: 

Other than skipping a proper warm up and cool down, you can look at a more holistic picture to fully understanding injuries and pain related to running. “Injuries are complicated,” says Nick Kafker, co-founder of Recover Athletics, who’s worked with some of the world’s leading sports medicine physicians and researchers to design evidence based workouts that help runners prevent injury. “People love to blame single things like shoes, or the hard surfaces we run on, but the science suggests that pain is complicated and usually the result of a combination of different factors like training, sleep, nutrition, and life stresses—jobs, family, finances. They all add up.”

3 ways to prevent knee pain from running

1. Strength training

Dr. Saballa and Kafka agree that taking a preventative, aka a “pre-hab” approach to knee pain should be your first line of defense. “One of the best things we can do as runners to fix and prevent knee pain is to maintain a consistent strengthening routine to keep our body strong and resilient,” says Kafker, who referenced two studies with promising findings for runners who pick up weights: One study shows that athletes who strength train have less overuse injuries, and another found that lifting and running (aka hybrid training) improves performance.

Another reason to prioritize the weights: Having more muscle may help take some of the impact from running out of your joints. “Doing some type of hybrid strength training where you’re able to develop muscle is going to help reduce the impact and stress on the joints because [muscle] is able to take more force,” says Dr. Saballa.

2. Warm up properly

As Dr. Saballa mentioned before, not priming your body to run beforehand is a big no-no when it comes to preventing knee pain. This is because both help prevents injury and pain for specific reasons. Let’s start with the warm-up.

“The biggest two points of a general warm-up are to increase core body temperature and improve blood flow to your working muscles. This is really important because the increased core temperature optimizes certain enzyme activity for energy and metabolism, and then the increase of blood flow brings fresh oxygen and fresh nutrients to those working muscles,” says Dr. Saballa. In addition to doing dynamic stretches, walking is a great way to warm-up the same muscle groups you use while running, according to Dr. Saballa.

3. Stretch afterwards

It’s tempting to hit the showers straight after a run, but the cool down is key to helping keep your knees and body pain-free. Dr. Saballa says the goal for a cool down is to lower your heart rate and body temperature, and prevent stiffness in your muscles that can happen when you have lactic acid accumulation. “If you engage in your active recovery, the goal is to use the same muscle groups you used in your activity. So if your main activity was running, walking is a great cool down,” he says.

Once you’re heart rate and body tempt start to return to normal, don’t skip the post-workout stretch. And when it comes to knee pain and running, the main muscles to target are the calves, hip flexors, quads, and glutes, according to Dr. Saballa. “The glutes are so important because they anchor the lower extremity into your pelvis and your spine,” he says. “So it’s an area where force transfer is either your worst enemy or your best friend. If we can capitalize on keeping those glutes loose, not only will it keep the lower half happy, but it’ll keep your spine and low back happy as well.”

These cool-down stretches for runners will do the trick: 

But there’s one stretch that I don’t mind doing at all, because everything about it makes me feel like I’m making myself stronger and more prepared for the starting line. The stretch is called “single leg hip hinges,” and also goes by the name “runner touches.”

To do it, you stand on one leg, and then lean your torso forward and lift the non-standing leg up behind you until both are parallel to the ground. You’re basically in a Warrior 3 pose, forming a “T” shape with your body (your standing leg is the base, and your leaned-forward upper body and raised leg are the top). Then, engaging your core, you come back up to standing, bringing the raised leg bent and in front of you, in a runner pose like you’re sprinting with a high knee.

The stretch is like a snapshot of a single stride. You repeat it for 30 seconds on one side, and then do it again on the other leg.

This move falls into the category of dynamic stretching, where you engage your muscles while simultaneously stretching them. That double duty is what makes dynamic stretches so great for preparing to exercise.

“Dynamic stretching is different than static stretching because you are not holding a stretch (as you would in a static stretch), you are actively coming in and out of that stretch thus activating and stimulating the muscles being used,” says Azul Corajoria, a certified health coach and personal trainer. “A good dynamic stretch targets the muscles you’re about to use to help increase range of motion and blood circulation.”

Since this stretch ends in basically a freeze frame of your run, it would make sense that it would mimic the motion of running in a way that prepares your muscles.

“It gently stretches your posterior chain muscles (hamstrings, glutes, and back) within a full range of motion as you bend forward, and then you need to activate/contract them as you come back up,” Corajoria says. “It’s also a great movement because it requires you to use your core to maintain good form.”

So functionally, these moves make for a great pre-running warm-up. But what is it about them that I actually *enjoy* so much? When I tilt forward, I relish the stretch that my standing leg gets in my hamstring. But I also love the feeling of coming back up. To do this slow and with control, I can almost feel every muscle in my leg—from my big ol’ quads to the tiny muscles in my ankles—springing into action. It makes me feel strong and lithe. As if I’m ready to leap forward and run.

There could be some biology at work, Corajoria tells me. The stretch is helping alleviate tightness and tension, “but also the increase in blood flow and oxygen in our bodies can trigger the release of endorphins and serotonin (AKA our ‘feel good’ hormones). Our bodies are designed to move, they want to move.”

That’s exactly what this stretch is a reminder of. That my body is ready to move, ready to run.

Want to get run-ready legs? Try this 10-minute mobility based warm-up specifically designed to prepare you for long runs.

You rest and start to feel better, so you try running again. But then a few weeks down the line, you are injured again. You try supplements, massages, oils, and nothing seems to work.

You’re not alone. A study in Sports Medicine found that almost 85 percent of novice runners experience injuries. And on average, 50 percent of runners get an injury each year that’s serious enough to prevent them from running, while 25 percent of runners are injured at any given time.

That’s a lot of injuries! Why does this happen? And, maybe more to the point, is there any way to avoid it?

The most common running injuries

Although runners may occasionally tear a tendon or break a toe (as I did in an ultramarathon recently), these types of traumatic injuries are actually rare. What’s far more common: chronic injuries that creep up over time.

A systematic review of running-related injuries published in the Journal of Sport and Health Science identified the five most prevalent injuries: The top one was patellofemoral pain syndrome, more commonly known as runner’s knee, which causes pain beneath the kneecap. The second most common injury was medial tibial stress syndrome, or shin splints. Third place was tied between plantar fasciitis and iliotibial band syndrome (my personal nemesis), with the final spot going to Achilles tendinopathy.

What makes running injuries so prevalent?

One reason you come across so many injured runners is because they often rack up too many miles too soon—particularly when training for a big event—without giving their body enough time to recover and adapt. “In reality, there are so many different factors which could cause injuries but one common one is load management and progression,” says chartered physiotherapist Nathan Liddle who is conducting a PhD study on running injuries.

Too much intensity, such as multiple speed work or hill rep sessions in a week, can have a similar impact. “If the body isn’t prepared for the added intensity and demands of the workout, injuries will happen,” says running coach Louis Barnes.

Runners need to take into account all forms of exercise they’re doing, including gym work, cross training, and general time spent on their feet. Because even if you’re mixing it up, you might not be giving your body enough recovery.

Another major cause of injuries is a lack of strength training and conditioning, particularly on the lower limbs.

“People take up running because it is free and easy to do, but they haven’t prepared the body,” says Liddle. “If you have just three hours a week free, you just go and do three runs and don’t want do anything extra.” That can leave certain muscles weak, and others overworked, causing imbalances that throw things out of whack.

So…how can I avoid injury?

1. Keep your mileage and intensity manageable

The first thing to consider is the amount of times you are running in a week, and how far and how hard. Volume and intensity should be gradually increased, and allow time for recovery between runs.

You’ll often hear people cite the 10 percent rule, which just means increasing your mileage by no more than 10 percent each week. It can be a good general guideline to follow, but it isn’t based on scientific research. It’s also a little oversimplified: You could probably get away with bigger increases if you’re running lower mileage, like if you’re training for a 10K.

Instead, it can be more effective to listen to your body and respond accordingly. Increase mileage slowly, and every fourth or fifth week, drop to a much lower volume so you can recover.

When it comes to intensity, most coaches do agree on the 80/20 rule: Do 80 percent of your weekly runs at an easy pace where you can hold a conversation, and 20 percent at a hard effort when you cannot speak.

If you are unsure, then seek the advice of a running coach who can create a bespoke plan for your personal circumstances and goals.

2. Don’t *just* run

The type and amount of strength work you need to do is highly individual. You don’t want to overdo it because this could actually lead to injuries itself. Begin with 15 minutes once or twice a week, and start with just body weight before progressing to weights. Focus on running-specific exercises like squats, bridges, and calf raises.

Try this Pilates series to target those running muscles:

Cross training with other aerobic activities is also an excellent way to maintain fitness while giving overused muscles and joints a break, or to replace a missed run. “To reduce the impact of running, mix things up by cycling, swimming, and using an elliptical machine,” says Barnes. “These are all great alternative cardio work and will work other muscles to complement your running.”

3. Give your body the essentials it needs to stay healthy

Other factors to consider are getting a good night’s sleep to aid recovery and eating healthily. Just don’t obsess about your shoes. “Runners put too much emphasis on footwear,” says Liddle. “There is no strong evidence when it comes to the impact of footwear on reducing injury risk.” Although it’s tempting to think you could fix everything by finding the right pair, really the answer is finding the right routine for your body.

The benefits of trail running

“Compared to tread or flat ground running, trail running can seriously increase stamina and cardiovascular conditioning,” says Josh Honore, CPT, a certified personal trainer at Xponential Fitness. Mixing up your running terrain can also boost agility and coordination, Honore adds.

Plus, adding a more scenic landscape to your runs is a nice mood booster, too. “Beyond the physical bonuses, getting out into nature often brings about a host of psychological benefits and can help battle symptoms of anxiety and depression,” he adds.

Another reason to hit the trails? It’s easier on your joints in comparison to running on pavement, says Holly Roser, certified trainer and owner of Holly Roser Fitness. “Dirt maintains the least impact out of any surface you can run on outside of a track,” she adds.

3 things you should know before trail running

1. Proper footwear is a prereq

You’ll likely encounter many different types of terrain when you hit the trails, so you’ll need a shoe that can adapt and support you on your run. “When trail running, we need some extra features that our road shoes may not possess,” says Honore. The top three features to keep in mind when shopping for trail running shoes are fit, cushioning, and traction Phil Kochik, owner of Seattle’s Seven Hills Running Shop, which specializes in trail shoes, previously told Well+Good. “If you have a shoe that is uncomfortable, then doesn’t matter if you have great traction—that won’t save the experience,” he says.

2. There are some risks involved

Trail running comes with a new set of risks and potential dangers to keep in mind if you’re only used to running on smooth surfaces. First, don’t forget to wear sunscreen and water, as hydration and sun protection are always key, Honore points out. Again, good trail running shoes can help you stay stable and prevent falls, which is one of the main safety concerns with trail running.

Another way to stay safe? Good form. “Always engage your core and glutes to help maintain balance and proper form,” says Roser. “When going uphill, lean slightly into the hill and pump your arms, fast. When going downhill, try to lean back and dig into your heels to prevent sliding,” she adds.

You’ve heard that skipping the warm-up and cool down in workouts is bad, and the same goes for trail running. “Taking a few extra moments to extend your warm-up and stretch routine can reduce potential for injury,” says Honore.

Here’s the 10-minute warm-up Nike trainer Traci Copeland does before all her runs: 

3. Planning ahead can keep you safe

Shoes? Check. Running form? Check. Preparation is key, and that’s especially true for trail running, which requires a bit more planning and prep work than your average treadmill or road run. “When running solo, always be sure to inform someone of your whereabouts and intentions,” Honore adds. It also doesn’t hurt to share your location from your phone with a trusted friend or family member, especially if you are going out on a new path. You can also carry pepper spray, pepper spray gel, or an alarm device like Birdie if you’re running alone and it helps you feel safe.

Another thing to keep tabs on is the weather on your route, says Honore. Keep in mind that sometimes the temperature or precipitation can shift quickly, depending on your specific trail and how long you run. So pack extra layers—and snacks, plus water, to refuel if you’re in a remote area. Honore’s last tip: If you drive yourself to the trail, keep a first aid kit in your car in case you have any minor injuries while out running. With all this in mind, happy trails to you!

Coordination is your ability to move smoothly, quickly, and with control. And it’s actually something you can train through practice.

Enter: The Shoe. In Well+Good’s newest Trainer of the Month Club video, Barry’s trainer and marathon runner Sashah Handal will lead you through a series of exercises meant to strengthen and activate the muscles that are crucial for your run, including your core, quads, hamstrings, and more. But she’ll also challenge your coordination with the addition of a shoe that you’ll weave up, under, over, and through your body.

For example, you’ll do a lunge exercise, which is already working your quads, hamstrings, and glutes. But you’ll pass the shoe under and over your bent front leg to add an extra dimension to the move.

“This pass through is just enough time to add a little bit of tension through that front leg and load up the muscles that you’re going to need once you start to run,” Handal says.

You’ll also thread the shoe under your side in side planks, weave it through your legs in a squat, press it out in front of you to activate your upper body, lift it above your hips to meet your leg in a side crunch, and more.

Of course, the shoe doesn’t have to be a literal shoe. You just need to grab something lightweight and small enough to comfortably hold in one hand. If you’re a runner, using a shoe just reminds you what your goal is.

“The shoe just makes it more exciting and more motivating to get you out the door and onto the pavement for your run,” Handal says.

In this case, three shoes are better than two!

Browse through message boards, and you’ll find plenty of people claiming those parameters are simply marketing meant to encourage you to buy more shoes. Is the 300 to 500 mile rule founded on research? Do you really need to replace your shoes that often?

Yes, says podiatrist Bruce Pinker, DPM, who works with walkers and runners at Progressive Foot Care in New York. “The midsole, found between the insole and the outsole, breaks down and wears out in this range,” he explains.

He says that the midsole of sneakers is usually composed of ethylene-vinyl acetate (EVA) or polyethylene-vinyl acetate (PEVA), and the material serves as a shock absorber. However, the rebound effectiveness decreases over time.

“Running or walking without this shock-absorbing material fully intact could possibly lead to injuries,” cautions Dr. Pinker. That could mean stress fractures, shin splints, plantar fasciitis, or runner’s knee.

Additionally, there is some evidence to suggest that running in old shoes can cause you to unconsciously alter your biomechanics and gait, which can further increase your risk of injuries.

How can you tell it’s time to replace your shoes?

One telltale sign you need new sneakers is when the outer sole shows that the treads have disappeared, says Dr. Pinker. However, he cautions against using this as the only sign—or first sign—that your shoes are on their way out.

“The outsole may wear out much later than the midsole does,” he says. Which means you might lose the support and the stability of the shoe before those treads show wear and tear. That’s why it’s best to replace shoes based on your mileage, says Dr. Pinker. Certain apps that track your walks and runs, like Garmin Connect, let you log the shoes you’re wearing on each outing so it’s easy to know once you’ve hit 300 miles.

Other factors to consider

Keep in mind that not everyone wears down their shoes at the same rate. Those who are heavier or who have biomechanical issues like flat feet or overpronation are best off replacing their shoes more often (closer to 300 to 400 miles), while smaller people or those with a neutral stride can probably get away with a longer lifespan of the shoe (400 to 500-plus miles).

Another thing to remember is that it’s not just about mileage when classifying a running shoe as “old.” The actual age of the shoe, in terms of time, also matters. Construction materials, particularly the EVA foam cushioning and certain gels, break down over time. So you should really replace your shoes after six months, even if you haven’t hit 300 miles in them—especially if you need extra support and cushioning.

Dr. Pinker also adds that you basically get what you pay for when it comes to the durability and longevity. “Higher-quality shoes, such as those from New Balance, Saucony, Brooks, and Asics, often last longer due to preferred materials and construction,” he notes. “Stay with well-known brands.”

Make your shoes last longer

Dr. Pinker says there’s not much you can do to increase your sneakers’ longevity; the materials simply have a lifespan.

However, caring for your shoes by cleaning them and keeping them dry can help, along with rotating your shoes (alternating pairs every other day or so) to allow the materials ample time to fully rebound between uses.

“Running on tracks, especially rubberized tracks, can improve the longevity of running shoes, as opposed to running on trails and on dirt,” adds Dr. Pinker.

Although sneakers can be expensive to replace frequently, remember that having quality footwear that isn’t completely worn out will help you feel your best. And what better way to celebrate all those miles you’ve racked up than by treating yourself to a great new pair of kicks?

The fact that Kipchoge has nearly broken two hours in the marathon and that he seems genuinely overjoyed in every race makes you wonder if there’s something to all the smiling. So we asked Saara Haapanen, a PhD candidate in sports and exercise psychology at the University of Jyväskylä in Finland, if beaming through the miles is really the way to pick up the pace. And, more importantly, to genuinely enjoy the distance ahead of you.

“The idea of facial expressions changing the way you feel has been around since the time of Darwin,” she tells Well+Good. “Darwin suggested that facial expressions can intensify or lessen your emotions, an effect that was termed the ‘Facial Feedback Hypothesis.'” In 1872, Darwin conjectured that lifting your cheeks into a smile could make you happier while furrowing your brow could spark anger. 

While Darwin’s theory was just that—a theory—for nearly a century, researchers now have scientific evidence that he may have been onto something. “A more recent study, in 2018 in the Psychology of Sports and Exercise, suggested that smiling while running could make it easier by distracting runners from bodily sensations like discomfort and helping to reduce muscle tension,” says Haapanen.

Similar effects have been observed in other sports, like cycling. “An earlier study on cycling found participants scored higher on their feeling states and less tired when smiling compared to frowning. This was both at rest and while participating in activity,” says Haapanen.

In short, lifting the two corners of your mouth is an effective way of regulating your feelings while you’re working hard. “You are going to signal to your brain that you are having a good experience when you are smiling, so it will make anything you do seem ‘less horrible,'” says Haapanen. And hey, there’s a good chance you may need any advantage you can think of when you get to mile 19 in your marathon, right?

While there’s not currently a fall marathon on my race docket, I decided to channel Kipchoge and give grinning on the run a whirl. I opt for one of my neighborhood routes and head out for a few early morning miles. It’s one of those days when smiling during a run feels like the natural thing to do: my breath is even, my legs are raring to go, and I feel overwhelming gratitude for being able to put one foot in front of the other.

I practice smiling for 10 seconds at a time, then giving my lips a quick break and try it again. It may be the placebo effect, but I genuinely feel that Kipchoge energy coursing through me as I slowly make my way to today’s finish line. I’m not breaking two on a marathon any time soon—but my fitness tracker does inform me that I smashed my own 5K record.

Test out your running smile with this lightning-fast treadmill workout: