Improper footwear or biomechanics, weak calf muscles, certain medications or health conditions like diabetes and even nutritional deficiencies can also play a role in causing tightness and issues with the Achilles tendon, says Rashi Anand, DPT, a physical therapist at Grit ATX in Austin, Texas.

“We also know that the amount of rest and recovery a person includes in their training program plays a key role in their susceptibility to Achilles tightness,” says Dr. Anand.

The good news: Stretching your Achilles can help you maintain an optimal range of motion and potentially prevent discomfort.

How do you know if you have a tight Achilles tendon?

Although in some cases, it is quite obvious that your Achilles tendon is tight, in mild cases, tightness might be harder to identify. And if you have chronic Achilles tightness in both legs, you may have become so accustomed to the feeling that it’s difficult to detect.

Dr. Anand says that signs can include a limited range of motion in the ankle joint when the toes are pointing towards the knees, along with tenderness along the tendon. “Other potential symptoms could include pain, weakness in the calf muscles, and crackling or popping sensations,” she shares. It might be uncomfortable to walk or run. “Counterintuitively, some people may experience increased stiffness with inactivity, but feel better with activity, only to have the symptoms return after,” she says.

3 effective stretches for the Achilles tendon

Classic calf stretch

With this move, you should feel a stretch in your gastrocnemius (the larger calf muscle) and Achilles tendon of the back leg. Dr. Anand suggests that you can adjust the distance of your back foot from the wall to increase or decrease the intensity.

Here are the steps:

1. Find a wall and stand facing it with your feet hip-width apart.
2. Take a step back with one foot and plant the ball of that foot on the ground. Make sure to keep the toes of your feet pointing straight ahead. (Turning your foot outward reduces the stretch on the Achilles.)
3. Lean forward while keeping your back leg straight, and slowly shift your weight towards the wall. Keep your hips squared to the wall.
4. Hold the stretch for about 20 to 30 seconds.

Here’s the stretch in action:

Soleus calf stretch

The soleus is the thinner, flatter muscle that lies underneath the gastrocnemius in the calves; it tapers down and fuses into the Achilles tendon. Dr. Anand says that the soleus calf stretch is similar to the regular calf stretch, but the main difference is how you position the knee in the back leg.

“In the classic calf stretch, you keep the knee of the back leg straight, which really targets the larger calf muscle. But in the soleus calf stretch, you bend the back knee somewhat,” she says.

Here are the steps:

1. With your feet hip-width apart, take a step back with one foot and plant the ball of that foot on the ground.
2. With a slight bend in your back knee, and slowly shift your weight forward.
3. Hold the stretch for about 20 to 30 seconds.

Check out the stretch below:

Calf stretch in a long sitting position

If you’re looking for a gentler alternative to standing calf stretches, Dr. Anand suggests trying a calf stretch while sitting on a bed or the floor with your legs extended straight out in front of you.

Here are the steps:

1. Sit down with your legs extended out in front of you. You can place a rolled-up towel or yoga block under your ankles to get a deeper stretch.
2. Loop a belt, strap, or band around the balls of your feet and gently pull it toward you. Make sure to keep your toes pointing up.
3. You can also choose to stretch one leg at a time if sitting in this position is uncomfortable for you.

Check out the video below for a demonstration:

Psst: Need a resistance band? We love Popflex’s Booty Bands—this BIPOC-owned brand makes them out of fabric instead of rubber, so they won’t tug on your skin or lose their stretch over time.

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Before you begin any of these Achilles tendon stretches, Dr. Anand suggests applying heat (via a heating pad, warm bath, or shower) to your lower legs and feet. You can even stretch in the shower if you have enough room. “Not only does the heat feel great, but it [also] promotes blood flow and softens the Achilles and surrounding tissue for more effective stretching,” she explains.

How often should you stretch the Achilles tendon?

Dr. Anand recommends doing these three stretches three times through for one “set,” holding each for three long slow breaths each (at least 20 seconds total). Repeat that three times per day.

“Just think: ‘3x3x3’ at breakfast, lunch, and dinner,” she says. Consistency is key: Stretching frequently is an important factor in reducing stiffness and improving mobility. “Doing frequent mild to moderate stretches also promotes blood flow and circulation, which directly improves healing rate and tissue health,” she adds.

Although it may seem like a big time commitment, the entire routine shouldn’t take long, and you’ll likely feel a lot more limber and comfortable, which should help reinforce your motivation to stick with it.

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.

I don’t subscribe to the idea that what gear you have or what you wear determines whether you’re a “real” runner. (Or, that there’s such a thing as a “real” runner—if you run, you’re a runner.) But I will admit that I always thought of the Apple Watch as a lifestyle watch; fun for everyday use if you can afford it, but not something I’d trust to support my training or deliver accurate metrics.

Up until last year, runners complained about the original Apple Watch’s weak GPS, lack of running-specific features, and clunky start/stop system.

But the Apple Watch Ultra, which launched last fall, changes things. Designed as a more functional, more rugged upgrade to the original Watch, the Ultra boasts dual-frequency GPS, plus a host of other features that make it more runner-friendly (some of these are now available on the original Watch, too, though it doesn’t have the GPS capabilities of the Ultra).

It’s clear that Apple wants the Ultra to be a contender amongst the likes of Garmin and Coros, and after taking it out on 14 runs over the course of three weeks, I can tell you that, for the most part, it is.

Apple Watch Ultra — $799.00

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The best running features of the Apple Watch Ultra

Reliable GPS, even in urban environments

What makes the Ultra’s GPS such a step up is its dual-frequency, meaning instead of just using L1 frequency, it also uses L5 frequency for greater accuracy, as well as integrating with Apple Maps data. Dual-frequency is becoming more common in sports watches, but most older or lower-end models don’t have it.

While I didn’t run on any measured routes to be able to check the accuracy, every split the Ultra gave me felt in line with my effort, and I never noticed any wonky paces, which I can’t always say with my Garmin. The Ultra got a GPS signal almost immediately after stepping out the door in my Manhattan neighborhood full of tall buildings and scaffolding (while my Garmin, which only has single-frequency, sometimes takes up to 10 minutes).

Advanced track features

The Ultra has automatic track detection, using your location data to detect when you’re at an outdoor track and asking you which lane you’re running in for peak accuracy. You can program a workout for automatic lap counting, or manually lap by pressing the Action button.

All the basic running stats

If your running watch provides a stat you rely on, odds are the Ultra has it, too. The watch measures everything from ground contact time to vertical oscillation to stride length—without needing any extra equipment. It also tracks your “power,” which estimates the intensity of your run in watts based on speed and incline.

Multisport workouts and pacer feature

Just like most any running watch, you can program a workout in advance of your run. (That includes multisport workouts for triathletes—the Ultra is water-resistant down to 40 meters.) You can also set a target pace, and the Watch will display a small graph throughout your run for an at-a-glance view of how behind or ahead of that pace you are. Or, you can race against a previous run on the same route.

Cellular connectivity

What majorly sets the Ultra—or even the original Apple Watch—apart from other sports watches: It can do nearly everything your iPhone can do so you can go on worry-free phoneless runs with all your music and podcasts and texts at your fingertips (that is, if you pay for the Watch to be cellular-enabled, which is typically $10 per month on top of your existing phone plan).

Durable case

The Ultra’s titanium case is supposedly built to withstand all sorts of outdoor adventures. So far, it’s held up, but I thankfully haven’t had any falls or difficult conditions to test it.

Longer battery life

Ultramarathoners used to sports watches that can last for days on end won’t be impressed by the Ultra’s 36 hours of battery life. But, it’s a vast improvement over the original Watch’s 18 hours, and I found it was more than enough for me (though I’m not someone who wears a watch to sleep), and probably plenty for anyone willing to let it charge for a few hours every day or so.

Band options

I used the Ultra’s Alpine Loop, which was comfortable, but the fabric was usually quite sweaty by the end of my runs (unlike the silicone band I’m used to), so I had to take it off for several hours to let it dry. The good news: Regular Apple Watch bands are compatible with the Ultra (though not recommended for use during sports), so you can switch out your sweaty band for the more fashionable band of your choice when you’re done working out.

The downsides of using an Apple Watch Ultra to run

Slightly clunky pause/resume

The Ultra has come a long way from the original Watch: You can start your run with the press of one button, rather than waiting for the “3, 2, 1” countdown. But, if you want to pause or restart your workout, you still have to press two buttons on either side of the watch simultaneously, which I found a bit less intuitive than just pressing one button. The display doesn’t change much when the workout is paused versus when it’s ongoing, so I occasionally would think I was pausing when it was already paused, or think I was resuming when I was already mid-workout. I also found myself accidentally starting workouts while wearing the watch in daily life.

Huge size

Any sports watch with a long battery life is likely going to be pretty large. But the combination of the Ultra’s hefty size and square shape makes it sometimes sit uncomfortably on my wrist bone (probably not an issue for runners with larger wrists).

Hard to process at-a-glance stats

The fact that the Ultra displays six different metrics on the watch face at once is a blessing and a curse. Sure, it’s helpful to see real-time updates on so many metrics, but I found that as I glanced down to do a quick check on time, or current pace, or mileage, my eyes had to search for a while before I landed on what I was looking for, as the numbers seem smaller and less delineated than on my Garmin. I imagine this is something I’d adjust to over time.

Is the Apple Watch Ultra worth it for running?

At $799, the Ultra’s price tag is steeper than most sports watches. And for serious running watch nerds, it may be missing a few features that you love.

But for average runners who typically wear an Apple Watch for daily life and a different sports watch for training, switching to one watch that can do both could be majorly appealing—both for the sake of convenience, and to have all your health stats, like resting heart rate and sleep, in one place. The same goes for runners who typically wear a sports watch 24/7 and want something a bit more stylish (no offense, sports watches) and with more everyday functionalities.

It turns out, Apple Watches can be for “real” runners.

That’s why trying out running shoes in-person (ideally with the help of an expert) is usually non-negotiable when you’re in the market for a new model.

But what if you could almost replicate that experience in the comfort of your own home?

A new app, Neatsy, wants to do just that, using foot-scan technology and artificial intelligence to make running shoe recommendations, which it then sells in-app. Here’s what happened when I took the app for a spin—and tried the shoes it recommended for me.

The app experience

The Neatsy app is free to download, and taking a scan of my feet took just a few seconds. First, I placed my phone on the ground and hovered my foot above it to take a scan of the bottom of each foot. Then, while sitting down, I scanned the insides of my feet. The results seemed about right: It said that I have a slightly wider than average foot, and very high arches. The app gives two size recommendations: I got 8.5 (which is what I wear in everyday shoes) as the primary recommendation, and 9 (which I typically wear in running shoes) as an option for a more “relaxed” fit.

The app then asked for information about my current go-to running shoes (for me, the Saucony Triumph 19s). Then came the recommendations, which are generated by an algorithm Neatsy created using data from an early version of the app which scanned users’ feet and collected their reviews of running shoes, as well as manufacturer data about shoes (like whether a shoe is specifically made for runners with wide feet), and the preferences I input.

Neatsy recommended 23 shoes from eight different brands, in sizes ranging from 8.5 to 9.5 (since some shoes run slightly large or small). What I was most surprised, and slightly confused by: The wide variety of shoes the app told me to try. It suggested both everyday trainers like the Nike Pegasus 40 and racing shoes like the Saucony Endorphin Pro 3; neutral shoes like the Mizuno Wave Rider 24 and stability shoes like the HOKA Arahi 6; and cushioned shoes like the HOKA Clifton 9 alongside responsive ones like the Brooks Launch 9.

The app didn’t give many details about the shoes, either, or ask me anything about my running experience or goals. (It probably would be helpful for the app to know if someone is looking for an everyday shoe, or something to wear for fast workouts, or a racing flat.) Though I know enough to make sense of the recommendations, I could see how a new runner looking for their first pair could accidentally buy a pair intended for fast marathoners.

Some of the shoes on the recommended list were outdated models, too, a problem that Neatsy founder Artem Semjanow says is due to the fact that the algorithm is based on reviews, and those newer models don’t have many reviews yet. (Usually shoes don’t change all that much model-to-model, but it’s not uncommon for an update to either make or break the shoe for a given runner).

Admittedly, I did not try all 23 shoes that the app recommended for me. I did, however, try a handful, and with the exception of a few strange outliers on the list—which I didn’t try because past experience told me they wouldn’t work—Neatsy’s picks were surprisingly solid. All of the shoes fit well, and while I didn’t have time to put them all through the miles I’d normally like to when trying a new shoe, I logged at least short runs in all of them without any red flags.

Are they all shoes I would have picked had I tried them on at a store? No, and in a way, that may be a good thing. Shoes with lots of cushion have always been my comfort zone, and I’ve been skeptical to try lighter, more responsive shoes because of my high arches and plantar fasciitis struggles. But I was surprised by how much I liked some of the lighter shoes I tried, like the HOKA Mach 5 and the Brooks Launch 9. They may never be my go-tos, but they’ll certainly have a spot in my rotation going forward, and I probably wouldn’t have tried them had the app not suggested them.

What a podiatrist has to say

Can Neatsy replace the in-person shoe buying experience? Miguel Cunha, DPM, a New York City-based podiatrist whom I convinced to try the app, doesn’t think so.

For one, he says, though Neatsy can factor in your foot’s general size and shape, and those measurements can give it clues about your running form and gait, it doesn’t know exactly how you distribute your weight when you walk and run, or how your foot actually lands. Plus, Dr. Cunha says, the app scans the side of the foot while seated—so without full weight on the foot—and thus doesn’t account for the fact that many people’s arches collapse when they are standing. He also points out that it would be easy for someone to mistakenly scan their foot while it’s not in a neutral position—so already slightly supinated (tilting the inner arch up) or pronated (tilting the inner arch down)—which could skew the results.

I also asked Dr. Cunha if he could think of any reason why I, someone with very high arches, would be recommended stability shoes, which are generally designed for flat feet. He said that while there are always exceptions to the rules, and likely plenty of high-arched runners who enjoy running in stability shoes, that’d be something to discover through trial and error, and not something artificial intelligence could predict.

Semjanow says he’s exploring how the app could aid the in-person shoe-buying experience by giving running store employees another tool to help customers find the right shoe, which sounds like a better use of the app than runners using it at home.

But then again, if you’re prone to buying running shoes online sight-unseen, or don’t have access to a local running store, Neatsy could help guide you in the right direction. Artificial intelligence doesn’t know everything—at least about running shoes—but it’s better than nothing.

 

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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.”

Your post-workout routine shouldn’t feel harder than the workout itself. But making time for everything we’re told to do after intense exercise can be overwhelming, especially when it all—refueling, stretching, getting out of sweaty clothes—feels urgent.

As it turns out, your post-workout routine can mostly be whatever works best for you. And it can probably be much quicker than you’d think.

Start your post-workout routine during your workout

Just like you probably put some forethought into your workout—mapping out your intervals, or planning your reps and sets—thinking about your post-workout routine in advance can make it that much easier.

One way to do this: Make sure you’re properly hydrating and fueling during (and prior to) your workout, so you’re not so depleted when you’re done that you need to eat or drink urgently. Yes, it can be annoying to carry hydration or pause your HIIT session for a sip, but if you’re working out in warm weather, or for longer than an hour, you probably need to.

Another strategy: If you’re going to be driving home after a workout, have hydration and a snack ready in the car, suggests Jason Machowsky, RD, CSSD, ACSM-CEP, CSCS, a sports dietitian and exercise physiologist at the Hospital for Special Surgery’s Tisch Sports Performance Center.

And don’t forget to account for the time it takes to cool down when planning your workout in the first place, says Heather A. Milton, MS, RCEP, CSCS, an exercise physiologist supervisor at NYU Langone Sports Performance Center. She says she often sees runners who have an hour-long lunch break try to maximize miles by running for a full hour, and not leaving themselves time for anything else.

“All of the things surrounding the run are as important as the run itself,” she says. “It’s not a benefit to ignore those things for two more minutes of running.”

Prioritize the cooldown

Think of the cooldown as the last five minutes of your workout, and it won’t feel like just another thing to get done after you’re done exercising.

Milton’s recommendation for runners is to plan to end your run a few minutes away from your home or final destination, and use those last few blocks to transition from running to jogging to walking and allow your heart rate to come down, “so that you’re walking back into the building without being a sweaty, out-of-breath mess,” she says. Cyclists can take a similar gradual slow-down approach. And if you’re strength-training in the gym, you can set aside those last few minutes for something lower-intensity, like mobility work.

What your cooldown looks like is actually less important than getting it done, says Milton—just take a few minutes at the end of your workout to transition from a high-intensity state to a resting state.

“We don’t want to have our body be in that heightened amount of intensity for a prolonged period of time,” she says. “When you exercise, your sympathetic nervous system starts to increase—that increases your heart rate, your breathing, blood perfusion to the working muscles, and your metabolism. Those are all good things to happen when you are exercising, but you want to transition away from that and into a rest state to start to aid in recovery when you’re done.”

Stopping exercise without this transition could mean the redistribution of blood flow doesn’t occur as gradually, she says, which can cause fluctuations in blood pressure. And if you don’t cool down, you’re more likely to have a higher resting heart rate and higher blood pressure for longer, which likely means you won’t be as recovered for your next session.

But don’t let yourself get cold

If you find that your sweaty workout clothes are giving you the chills once you stop moving, make it a priority to change and shower before you do anything else, says Milton. Otherwise, you could make yourself more vulnerable to catching a cold, since our immune function already dips slightly after high-intensity exercise.

Refuel when you need to

As long as you’ve eaten within the past four or five hours, you probably don’t need to rush to refuel after your workout. In fact, Milton says that she doesn’t advise eating right away, since blood flow will still be going to the working muscles rather than the digestive system.

“Cooling down and starting to receive that blood flow back to your whole body again is important to do first,” she says.

This advice might come as a surprise, since we often hear experts saying we need to eat in that crucial 30-minute window after exercise for optimal recovery. But the truth is that most of us aren’t trying to so go hard in back-to-back workouts that we really need to max out those refueling benefits.

One exception: If you do have another tough workout planned for the same day, Machowsky says you’ll want to eat soon after to maximize absorption. Otherwise, eating a balance of carbohydrates and protein within two hours of your workout should do the trick—no need to suck down a shower smoothie (unless you find that fun).

And stretch whenever you can

Milton says that your cooldown doesn’t need to include stretching at all, and that according to both the Centers for Disease Control and Prevention and the American College of Sports Medicine, we really only need to stretch twice a week. In theory, this could happen at any point during your day—not necessarily right after your workout.

But, she says, if you tend to get tight after a hard workout—and especially if you’re going to be sitting at a desk for the rest of your day—you may want to go ahead and get in a short stretch and foam roll. (Plus, points out Machowsky, you may forget to do it otherwise.) If you don’t have time, don’t fret—there are still plenty of benefits to stretching later on while you’re watching TV, or before bed.

Try this stretch series whenever you can fit it in:

Once my plantar fasciitis healed—thanks to a combination of arch stretches, ice, and anti-inflammatories—I hit up a specialty running shop to get fitted for a pair of actually supportive shoes. After scanning my foot, putting me through a gait test, and having me test-drive some shoes, the run expert and I came to the same conclusion: Brooks running shoes are better for my feet than any other brand.

Since then, I’ve made it my personal mission to pound pavement or train on the treadmill in every pair of Brooks running shoes available. Ahead, I use my 3+ years of on-the-ground research to round-up the best Brooks running shoes for women.

The best Brooks running shoes for women, at a glance

• Best for walking: Glycerin 20 ($160)
• Best on a budget: Revel 6 ($100)
• Best trail runner: Catamount 2 ($170)
• Best long distances: Ghost 15 ($140)
• Best road running: Levitate 6 ($150)
• Best lifestyle sneaker: Levitate StealthFit ($150)
• Best for fast runs: Hyperion Max ($170)
• Best value: Launch 9 ($110)

8 best Brooks shoes for women

Best for walking

Brooks Glycerin 20 — $160.00

I may never walk my pup, Lacey, laced into another pair of sneakers again. My pup loves long (think: 5+ mile) walks, but my propensity for plantar fasciitis does not, which is why I appreciate the extra support the Glycerin 20s provide.

The Brooks Glycerin 20 sneakers aren’t just for us dog lovers with inflamed footies. Cushy, comfortable, and cute, the Brooks Glycerin 20 is the perfect walking and running shoe for travelers, traverses, and trekkers, too.

This footwear features Brooks’ patented Guiderail technology that’s designed to keep the foot, ankle, and knee stable while you move and groove. The way this option marries stability and comfort, without adding heft or hulk, makes it the optimal option for people who have a job that requires that they’re on their feet all day long—for instance, teachers and those in the food industry.

Lastly? There are 18 different color options available, that range from subtle to snazzy. Actually, the shades this running shoe comes in convinced me, an all-black-everything girlie, to spice it up.

Sizes available: 5.0 – 12.0
Head-to-toe offset: 10mm
Weight: 9.1 ounces
Colors: 18

Pros:

• Offers a tremendous amount of cushioning 
• Available in a wide variety of colors
• Medium weight
• VERY comfortable for long walks (and runs)

Cons:

• Costs $160.00

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Best on a budget:

Brooks Revel 6 — $100.00

As far as the Brooks women’s running shoes are concerned, no shoe offers a better bang for your buck. Ringing up at just $100, Brooks Revel 6 are a fraction of the cost of competitor options.

The lower price tag, however, doesn’t signal that this running shoe skimps on comfort—it doesn’t. Sporting a breathable knit upper and silica soles, these runners keep your feet cool while hugging them.

Personally, I prefer a cushier option for my hot girl walks and a lighter-weight option for long runs. But these have become my go-to for 5K and 10K training days. I also like this option for CrossFit workouts that include the curved treadmill, but no weight lifting.

I wear these when I’m using an assault runner, too. For the uninitiated, assault runners—manual, non-motorized treadmills—use your own bodyweight and momentum to power the belt. Here, being able to really feel the tread beneath your feet is helpful for finding a pace that works well for you. The reduced cushion in the Brooks Revel 6 allows me to feel the tread better than more cushiony, cloud-like options (like Hokas).

Sizes available: 5.0 to 12.0
Head-to-toe offset: 10mm
Weight: 8.1 ounces
Colors: 6

Pros:

• Budget-friendly 
• Made from sustainable material 
• (Lightly) cushioned throughout
• Breathable upper 
• Comes in 6 different colors (including tie-dye)
• True to size
• Great for manual treadmills, roads, and treadmills

Cons:

• Lightly cushioned

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Best trail runner:

Brooks Catamount 2 — $170.00

In the Brooks Catamount 2, the trail becomes your runway. A sleek shoe with a streamlined design, these trail runners are here to add a little extra spring and speed to every step and stride.

What sets the Catamount 2 apart from other trail runners and hiking sneakers—besides the sexiness of its design, of course—is the outsole. A TrailTrack rubber outsole is designed to grip gravel and clasp cliffs in dry or wet conditions.

As wanna-be rom com lead as it may sound, I find precipitation energetically cleansing. So, I’m a sucker for a rainy day hike. Each of the three coastal excursions I went on while wearing these bad boys, I was impressed by how connected I was to the mud, muck, and marshes. Despite being clumsier than a clown, I didn’t slip even once while laced up in these beauts.

In case you were wondering: My wet walks left my Catamount 2 slick with sludge—a quick rinse in the sick got them clean.

Other features I liked about these trail runners include the bounce-back return from the midsole, the textured, no-slip laces, and tear-resistant upper. Truly, I feel like I could use and abuse these babies for months and months without having to worry about wear. As such, the $170 price tag feels reasonable to me.

Sizes available: 5.0- 12.0
Head-to-toe offset: 6 mm
Weight: 8.6 ounces
Colors: 2

Pros:

• Sticky traction
• Easy to clean
• Textured, no-slip laces
• All-terrain stability
• Sticky traction 
• Come in 15 different sizes 

Cons:

• Only available in two colors 
• Slightly more narrow shoe box compared to other Brooks

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Best for long distance:

Brooks Ghost 15 — $140.00

Long distance zealots, this running shoe is for you. Thanks to the DNA Loft foam technology that makes up the mid and out sole, the Ghost 15 is able to marry squish with stability, light with luxury. Indeed, while there’s enough cushion to cradle the under-belly of your foot, the shoe is lightweight (it weighs just 9 ounces).

While these are marketed as a classic fit shoe, they felt slightly more narrow on my feet compared to other brooks running shoes. As a person who likes feeling extra secure in my sneakers, I appreciated the tighter fit. But, if you have a history of bunions or prefer a wider toe box for whatever reason, keep scrolling.

Some reviewers noted that they liked wearing the Ghost 15 during fitness classes and regular gym work, too. But personally, I did not—the shoe was too bulky to comfortably fit into rowing straps or indoor cycling toe cages. And while comfortable, the midsole was too cushy to allow my feet to ~feel~ the ground, as I can with zero-drop sneaks.

All in all, I recommend the Ghost 15 for everyday runners. Y’know, the folks logging mad miles in preparation of a marathon or ultra. (That said, one Well & Good writer likes them for Orangetheory classes, too).

Sizes available: 5.0 to 13.0
Head-to-toe offset: 12mm
Weight: 9.0 ounces
Colors: 15

Pros:

• Available in 15 colors
• DNA loft foam technology provides comfort
• Lightweight 
• Tried and true option

Cons:

• A little bulky for toe-cages and rowing straps
• More narrow fit compared to other Brooks

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Best for road running:

Brooks Levitate 6 — $150.00

The Brooks Levitate 6 fit nearly-perfect, at no point during my runs did I feel heat-spots pop up the way I do with other shoes. Plus? They’re sleek AF. If (nay, when) running shoes ever get an exhibit in the MoMa, the Levitate 6 will be featured. Yep, IMHO they are that good-looking.

It’s more than just a pretty shoe, though—this pair can perform under pressure. The DNA AMP v2 foam that makes up this shoe’s midsole is light-light-light. With each stride, this technology will allow you to feel like you’re literally springing off the pavement. It’s almost like you’re, levitating…

The upper of the Levitate 6 is stretchy, which allows your foot to move unencumbered when you run. It also allows you to cinch the laces for an even tighter fit, should you need it.

As for how these held up in the weight room and gym? I grade them a B. While I felt well-supported while doing movements like box jumps, burpees, and pull-ups, the midsole was softer than I like for deadlifts, squats, and lunges.

Sizes available: 5.0 to 12.0
Head-to-toe offset: 8mm
Weight: 9.5 ounces
Colors: 5

Pros:

• Cushioned throughout
• Sleek enough to wear while running errands
• Breathable toe box reduces foot sweat
• Stretchy upper helps you customize the fit 
• True to size

Cons:

• On the narrow-side for a shoe marketed as “medium” width 
• Not great for leg day

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Best lifestyle sneaker:

Levitate Stealthfit 6 — $150.00

The Levitate Stealth Fit 6 is advertised as a road runner shoe. No doubt, with springy midsoles, sleek upper, and shock-absorbent outsoles they will support you while you pound the pavement. However, I personally prefer to wear this pair while running errands than while running.

Why? Honestly, because they are sexy and I am nothing if not an athleisure girlie. The Stealthfit 6 sports an integrated tongue and stretchy sock-like upper make for a sleek, streamlined aesthetic. Actually, these days I’m more likely to grab my white Levitate Stealthfit 6s than my Nike Blazers, which is saying something!

Don’t read it wrong: I may prefer to wear these in Trader Joe’s than on the treadmill, but not all runners do.

The Levitate Stealthfit 6s are constructed with the same DNA AMP v2 foam that make the Levitate 6s so stinkin’ springy. Plus, the outsole features an arrow-point pattern that allows your foot to strike heel-to-toe even more quickly.

Sizes available: 5.0 to 12.0
Head-to-toe offset: 8mm
Weight: 9.1 ounces
Colors: 4

Pros:

• True to size
• Integrated tongue for streamlined design
• Arrow point pattern in the outsole supports springy ride
• Stretchy upper for customized fit 
• Looks good in and out of the gym

Cons:

• Only available in 4 different colors
• Integrated tongue isn’t for everyone

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Best for fast runs:

Brooks Hyperion Max — $170.00

Just two-thirds the weight of other sprint shoes on the market, they are the opposite of bulky. It’s all thanks to the midsole which is configured with nitrogen-infused, DNA FLASH cushioning. For the non-engineers, that means the shoe is as springy as it is lightweight.

I ran in the Brooks Hyperion Max multiple times, both on the streets and on a manual treadmill. On the roads, I legit felt like a galloping gazelle—rather than striding through my town, I felt like I was gliding.

These shoes were even better on the treadmill, though. Since getting them, I’ve had the pleasure (truly, a pleasure!) of wearing these during five interval running workouts on the manual treadmill. In my opinion, proper heel-to-toe form is even more important on a manual treadmill than it is any other surface. That’s because your strides, rather than the machine, control the speed of the tread. The uniquely curved heel of the Hyperion Max helps your foot roll forward into your toes with each strike. The result? You’re able to go faster without working as hard.

The one con is that, while I love wearing these while I run, the heel design took some getting used to while I walk. I wore these during one run-walk training piece and the first 10 minutes were a little unbalanced-feeling. This could be just a “me” problem though—I’m not very coordinated, like I mentioned before.

Sizes available: 5.0 to 12.0
Head-to-toe offset: 8mm
Weight: 6.7 ounces
Colors: 3

Pros:

• Super-duper lightweight 
• Rapid roll technology has unique curving of heel to toe
• True to size
• Works great on manual treadmills

Cons:

• Only three colors (though, to be fair, they are fun colors)
• On the pricier side

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Best value:

Brooks Launch 9 — $110.00

As a general rule, I think if you’re going to shell out money on workout gear, it should be on workout shoes. (After being ~influenced~ into buying legging and bra dupes on Amazon, I no longer think $100+ leggings are worth it.)

That said, I was super impressed with the quality, durability, and function of the Brook Launch 9. Ringing up at just $110, these are one of the most affordable Brooks running shoes.

The shoe itself manages to be both padded, and light. It features a layer of Brooks’ signature BioMoGo DNA cushioning underfoot, which makes them a comfortable pick for indoor and outdoor training runs. Thanks to their mesh upper, you also get a breathable shoe that keeps your feet dry while you ride. Given that calluses are more likely to form when your socks are wet, this feature shouldn’t be overlooked.

For the sake of this article, I wore these puppies to two CrossFit classes. While they are OK for cross-training, as a person who has long lifted in shoes specifically made for lifting, I won’t be switching to the Launch 9’s anytime soon. That said, I can see them being good for fitness classes that incorporate a treadmill, like Barry’s Bootcamp or Orange Theory.

Sizes available: 5.0 to 12.0
Head-to-toe offset: 10mm
Weight: 7.1 ounces
Colors: 15

Pros:

• Affordable
• Available in a wide variety of colors
• True to size
• Mesh upper enhances breathability 
• Comfortable

Cons:

• Not the best pick for resistance training

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Brooks FAQs

Shoes are a B-I-G purchase. After all, they’re *the* thing that’s going to literally support you as you navigate the world (not just your workouts!). So, it makes sense if you have even more questions about Brooks shoes and women’s running sneaks. Ahead, find your answers.

What type of Brooks are the best?

Ultimately, it depends on what you’re looking for in a shoe!

If you’re looking for a Brooks hiking shoe, with their TrailTrack rubber outsole the Catamount 2s are ideal. Meanwhile, if you’re looking for a cushy walking shoe, the Glycerin 20s are tops.

However, the most popular Brooks of all time is probably the Brooks Ghost 15 which are able to provide a tremendous amount of support whilst still being wicked lightweight.

Which Brooks is best for being on your feet all day?

IMHO the Glycerin 20s are hands (er, foot) down, best for being on your feet all day.

Why? Well, they provide subtle stability around the ankle, while protecting all the tiny muscles in your feet with a well-cushioned insole. Plus, they come in 18+ colors, so you’ll be able to find a pair in a palette that matches any outfit or uniform.

Do podiatrists recommend Brooks shoes?

“Doctor recommended, runner approved” isn’t just a tagline, it’s the truth. At the time of publication, Brooks has seven different styles that have earned the American Podiatric Medical Association (APMA) Seal of Acceptance.

These shoes include the Brooks Addiction 14, Adrenaline GTS 22, Beast 20/Ariel 20, Dyad 11, Ghost 14, Glycerin 19, and Glycerin GTS 19.

Of course, the shoe your podiatrist will recommend for you personally will vary based on the shape and particularities of your foot, as well as your fitness needs. So, if you’re experiencing any foot woes or are getting into walking, running, or fitness for the first time, call up a local podiatrist for a personalized recommendation.

Which Brooks shoe is best for back pain?

In some cases, pre-existing back pain can be exacerbated by pounding pavement. Luckily, there is a shoe like the Brooks Glycerin 20 which is constructed to absorb some of that pounding.

Can I wear the Brooks Ghost for walking?

You betcha. The Brooks Ghost 15 is categorized as a road-running shoe. However, the shoes’ soft cushioning, smooth transitions, and reliability allow it to work well as a daily walking shoe, too.

(FYI: Most of Brooks women’s running shoes double as walking shoes).

What’s the difference between Brooks Ghost and Adrenaline?

The Ghost and the Adrenaline have a lot in common. Both popular running shoes feature soft cushioning, are available in a shocking number of colors, and have a classic fit. The difference, however, is that the Brooks Ghost doesn’t provide additional support, while the Adrenaline does.

Categorized as a neutral shoe, the Brooks Ghost is optimal for runners who like a lighter-weight, less supportive shoe. Meanwhile, the Brooks Adrenaline is for workhorses who need a little extra foot and ankle support while they stride.

Enter: On‘s latest update to its tried-and-true Cloudsurfer model. Not just your typical minor design tweak—this update is actually a complete reimagination of what’s underneath your foot. And I’m legit hooked.

What’s new about the Cloudsurfer 7

The Cloudsurfer 7 features the brand’s latest computer-generated cushioning tech, called CloudTec Phase, which is meant to give you a smoother ride. To create it, the design team captured treadmill data from more than 1,000 runners to develop a model that accurately reflects how real humans run.

So what does that mean? The main difference from the traditional On shoe design is that the hollow “clouds,” made of Helion super foam, are tilted on an angle to create a domino effect as you roll through your foot on each stride: The holes close up underneath the heel first, then each one pushes into the pod in front of it, creating a forward-propelling motion as they snap back into place.

With this new cushioning, On was able to remove its traditional “speedboard” in the sole of the shoe, ditching some excess weight, so the new model clocks in at a pretty light 7.2 ounces. Cloudsurfer is just the first On shoe to use this tech, but the brand promises others will follow.

Check the specs

On CloudSurfer 7 — $160.00

Weight: 7.2 ounces
Midsole drop: 10 mm
Upper: Double-layer mesh
Cushioning: Tilted Helion foam pods make for a soft-but-snappy landing
Colors: 4 (light green, white, light blue, black)
Sizes: 7-14 (men), 5-11 (women)
Sustainability: 100% of the polyester used is made of recycled materials (so 30% of the entire shoe is recycled). Also, the dyeing process saves 95% of the water used to dye the upper.

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What they feel like to run in

I first lace these up for a workout of 1.5 mile repeats at the local track, starting with an easy warmup on the sidewalk first. Within the first few steps, I immediately notice that the shoes feel light on my feet, with a nice little zippiness thanks to that domino effect.

(Is it all in my head? Maybe. But I like the idea, and imagine it happening under my feet as I head to the track.)

Without putting much effort behind my push-offs, I look down at my watch and see my pace is a good 30 seconds speedier than usual for a warmup. I figure it’s a first-mile fluke. I got extra-good sleep the night before, and, to be honest, I always get a little excitable whenever I test out new shoes. Once the miles add up, then we’ll see, I think to myself.

But I take stock again seven miles later, and the zippiness hasn’t faded. Because of the forward-leaning angle of the clouds, I feel like the shoes help push me forward with each step, rather than just being generally… springy. I’m not bouncing up and down in them, I’m striding ahead in the direction I actually want to go in without wasting energy.

The next time I test the shoes is during a recovery run the day after a tough 18-miler, when my quads and hamstrings are still sore. Though not quite as drastic, they’re still perking me up enough to drop 10 to 15 seconds per mile from my typical easy pace, even on dead legs.

A few runs later, I realize something else: For someone with a pesky heel striking habit, I find the placement of the cushion helpfully encourages me to have more of a mid-foot strike. Rather than landing at the back of my foot like I all too often do, it feels best landing on my metatarsals in this shoe, which has a toe box wide enough to encourage my little piggies to spread out the way they naturally want to. (That said, some testers with wider feet have mentioned it’s a tad too narrow for them.)

Over the past two weeks, I’ve ran 41 miles in them, and I’ve been really happy with how much more efficient they’ve made runs (and how comfortable I feel). Have I finally found a sneaker that checks all the boxes?

Who I’d recommend this shoe for

Even if you’ve tried On shoes before and weren’t a big fan, I’d suggest trying out the Cloudsurfer 7—it feels nothing like the brand’s stiffer older models, or even its max-cushioned Cloudmonster. The only caveat: This shoe might not be for you if you have an extra-wide foot. Otherwise, anyone who loves running on the roads—whether short runs or long ones—and wants a bit of extra pep in their step might enjoy these.

What I can’t yet speak to? How long this smooth, zippy effect lasts. On recommends this shoe for everyday training runs, tempo runs, and road races from 10K to the marathon. But since the cushioning tech is brand new, there’s always a chance it could peter out more quickly than more traditional materials.

I guess I’ll just have to keep on running in them to see. That’s more than fine by me!

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.

A pandemic-born interest in hiking is not uncommon. The hiking industry saw a major boom in participation experience hikers and beginners alike during the summer of 2020, with a 79 percent increase of trail use, according to American Trails. Today, the United States is home to 57.8 million active hikers. The physical and mental health benefits of hiking coupled with the sight-seeing opportunities have made hiking one of America’s favorite pastimes in 2023.

Trail hiking can be daunting for first-timers. If you’d like to join in on the fun, read on to learn some of George’s best hiking tips for beginners, including how to stay safe, what supplies you’ll need, and how to get the most out of your first hike.

How To Find Hiking Trails for Beginners

You might be eager to try an advanced, picturesque hike on your first go, but George recommends sticking to trails shorter than two miles with less than 200 feet of elevation gain.

George recommends using AllTrails, a smartphone app that helps you find beginner-friendly hiking, biking, and running trails in your area. This app allows you to sort by difficulty level and apply filters to find pet-friendly and wheelchair-accessible trails. Each trail listing includes the length and elevation gain of the trail as well as photos and first-hand reviews from fellow hikers.

Hiking for Beginners: Safety 101

1. Check the weather

It might seem like an obvious first step, but always look at the day’s weather predictions before hitting the trail. Weather radars apps like MyRadar can tell you if a storm cell is approaching, what the wind forecast is, and what the current air quality is like. Once you have an idea of what the weather will look like, dress and pack accordingly.

2. Tell a trusted friend where you’ll be

Never go on a hiking trip without telling at least one close friend or family member where you’ll be going. If you somehow become injured or lost and can’t call for help, your person on the outside can get help for you. Tell them where you’ll be hiking, what trail you’ll be taking, who you’re going with, and what time you expect to be done, says George. Make a plan to call or text them at a specific agreed-upon time once you’re back at the trailhead.

3. Research wildlife in the area

Every region has its own unique ecosystem of plants and animals. Research the flora and fauna in your area ahead of time, and make note of potentially dangerous animals and plants that are native to the area. Bear spray (and even pepper spray) can help ward off an aggressive animal, while loud whistles and clip-on bells can alert local wildlife of your presence. Depending on the season and area, snake bite and bee sting kits and poison ivy scrubs can be an invaluable addition to your pack.

10 Essential Hiking Supplies for Beginners

The American Hiking Society recommends bringing along the “10 Essentials” of hiking. Hiking authorities like REI and Leave No Trace echo the importance of these items for your safety (and peace of mind) on hikes short and long. These essentials are the bare minimum recommended for survival in an emergency scenario; even if your hike is less than a few miles, unexpected circumstances can arise on the trail.

“You probably won’t need all of these things, especially if it’s a super easy beginner hike,” says George, “but this is what every resource recommends just in case.”

1. Navigation

Aside from your phone, be sure to slip a map, compass, or GPS locator into your backpack for safekeeping. George adds that a downloaded or printed version of your trail from a hiking trail app like AllTrails can be helpful in case you lose cell service.

Sportneer Military Lensatic Sighting Compass — $18.00

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Garmin eTrex 10 Worldwide Handheld GPS Navigator — $101.00

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2. Headlamp

In the event your sunset hike takes a little longer than anticipated, a headlamp can provide light without draining your phone’s battery. As with all electronics you plan to pack, be sure to include extra batteries and/or charge it until it has a full battery.

Curtsod Rechargeable Headlamp, 2-Pack — $20.00

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Vekkia Ultra Bright LED Headlamp — $12.00

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3. Sun protection

Sunscreen, SPF lip balm, sunglasses, hats, and sun-blocking clothing can protect you from the sun. Aside from a potentially nasty sunburn, spending an extended amount of time in direct sunlight can make you tired and dehydrated.

Supergoop! PLAY SPF 50 Antioxidant Body Mist — $21.00

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Supergoop! Unseen Sunscreen SPF 40 — $38.00

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Banana Boat Sport Ultra Lip Balm Sunscreen SPF 50 — $6.00

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4. First aid

A first aid kit is an absolute must for hiking, regardless of experience level. Anything can happen on the trail, so keep your kit stocked at all times.

Protect Life First Aid Kit — $15.00

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5. Knife

A hiking knife is one of the most versatile pieces of equipment you could bring on the trail. On a typical hike, a knife can help you cut through stubborn food packages, spread condiments, and cut through brambles that get caught on your clothing. In an emergency, a knife can help you cut bandages for a wound, remove deep splinters, and cut branches for firewood.

6. Fire

In case of an emergency, throw a lighter or firestarter into your pack before departing. Starting a fire in the wilderness without any equipment is incredibly difficult to do. Lighters take up very little space, but can provide a world of security.

Lafizz 2-Pack Waterproof Torch Lighter — $17.00

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7. Shelter

For longer hikes, consider throwing in a compact emergency tent in case things go south. A lack of shelter could mean life or death in severe weather.

8. Extra food

Hiking takes a lot of energy, so be sure to throw in an extra snack or two before hitting the trail. Dried fruit, trail mix, granola bars, protein shakes, and jerky are all great mess-free snack options that provide an extra boost of fuel.

9. Extra water

Always bring more water than you think you’ll need. Aside from keeping hydrated, an extra bottle of water could help a thirsty hiker who forgot to pack their own.

10. Extra clothes

George recommends dressing according to the weather and investing in lightweight, moisture-wicking fabrics that can breathe while you sweat. “The main thing when hiking is you want to avoid cotton,” says George. “Cotton takes so long to dry, you’ll want something like polyester, nylon, or wool.”

An extra change of underwear or socks and extra layers can make for a more comfortable hiking experience. And packing a light rain jacket, even if the weather doesn’t call for rain, is a smart move. “I always have one in my backpack,” says George.

Other Hiking Gear You Might Need

Beginner hiking boots

Most hiking trails have uneven terrain and some form of elevation gain, making athletic sneakers a risky footwear choice. Great hiking boots are durable, comfortable, supportive, and are built to withstand harsh weather conditions.

George’s current hiking boot is the Merrell Moab 3, which is made from partially recycled fabrics and has a high level of shock absorption to help reduce torque.

“They’re super comfortable and they don’t have a breaking in period,” says George. “They’re durable, waterproof, and have great ankle support.”

Merrell Moab 3 Hiking Shoes — $110.00

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A cooling towel

Keeping a bandana, scarf, or cooling towel on hand can offer relief during warm weather hikes. Along with wearing proper clothing and staying hydrated, a wet towel can help ward off heat exhaustion and keep you comfortable mile after mile. This 4-pack of microfiber towels from Sukeen can stay chilled for up to three hours and comes with individual carrying cases that can clip onto your hiking bag.

Sukeen Cooling Towels, 4-Pack — $18.00

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A quality water bottle

A sturdy, air-tight, reusable water bottle is crucial for hikes. This 2.2. gallon jug from H2O Capsule comes with a dust-proof straw cover to keep dirt away, a neoprene sleeve that can hold your phone, cards, and keys, and an adjustable shoulder strap for easy hauling.

H2O Capsule 2.2L Half Gallon Water Bottle — $30.00

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A roomy backpack

Hiking backpacks have plenty of storage options to keep your snacks, first aid equipment, and extra clothes separate from each other. This bag from Venture Pal comes with a waterproof compartment to store wet clothes, two mesh water bottle sleeves, and a chest clip to help distribute weight evenly, preventing sore shoulders.

Venture Pal 40L Lightweight Packable Travel Hiking Backpack — $29.00

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Hiking Trail Etiquette Dos and Don’ts for Beginners

DON’T play loud music

Resist the urge to blast music from your phone or portable speaker, especially on popular trails. This can ruin the experience for other hikers who are trying to reconnect with nature.

“I prefer to hear the wind and the water and the birds chirping,” says George, “and that’s interrupted when I hear someone’s music going on in the background. I think it’s fine if you’re in the backcountry, but for the most part, keep your music on a low volume.”

DO allow faster hikers to pass you

As a courtesy to other hikers, stay to the right side of the trail when you can; this allows runners and speed hikers to go around you on your left. If you need to take a breather, try to move as close to the right edge of the trail as possible before resting.

Uphill hikers have the right of way, says George, so step to the side if you encounter people hiking up while you’re hiking down.

DON’T bring unleashed dogs

Many people bring their dogs along on hikes. They’re a great form of exercise for Fido and offer sensory stimulation they might not otherwise get at the neighborhood dog park.

Before bringing your dog along, make sure they’re well-behaved around adults, children, and other dogs. Bringing an aggressive or untrained dog on a public trail can be a recipe for disaster. Always keep your dog leashed and be sure to pack a portable water bowl for mid-hike breaks. Just as you would pick up your dog’s poo while walking around your block, pick up your dog’s poo along the trail, too.

DO leave the trail better than you found it

Take all of your trash with you, pick up any litter you come across, and do your part to maintain the trails.

“Always abide by the ‘leave no trace’ principles—pack out what you pack in,” says George.

DON’T take shortcuts

During your hike, you might come across a man-made shortcut through the brush that branches off of the main trail. George says to avoid these shortcuts for two reasons.

First, shortcuts can be dangerous. Following uncharted trails can make it more difficult for rescue teams to locate you in case of an emergency, and you might not know where the shortcut leads to, or how long it is.

Second, shortcuts like these aren’t eco-friendly, according to George. These trails damage the environment’s natural foliage and can interfere with wildlife in the area.

DO remember to document your journey

George documents her hikes on Instagram in an effort to diversify outdoor spaces and encourage people of color to embrace the outdoors. Over on her TikTok, George shares her favorite hiking tips for beginners, including which hiking boots are worth the investment and how to properly layer cold weather gear.

Wait, do I need to eat during a race?

Whether or not your race would be helped by a mid-run bite depends on the race’s length, as well as your preferences and body. If you’re doing a 5k or 10k you don’t need mid-run grub (but make sure you plan your pre-race meals and consider what to eat before running 5K or 10K).

“You need to exercise for about 75 minutes before you need to consider a mid-workout snack,” says dietitian and strength coach Albert Matheny, RD, CSCS, COO of ARENA Innovation Corp and co-founder of SoHo Strength Lab in New York City. Generally, he explains, that’s how long it takes for the body to use up glycogen stores. That said, the higher percentage of max intensity you give, the quicker your body will use up your carbohydrate stores. Meaning, if you’re going all out on a race, you may need to re-fuel more quickly.

After the 75-minute mark, you’re going to want to continue eating once every 30 to 40 minutes, for the duration of the race, says fitness and nutrition expert Jeff Cunningham, official running coach for BPN.

Okay, what should I eat during a race?

Put simply, some well-tolerated quick-digesting carbohydrates and a lil bit of sodium are your best bet, says Cunningham. The reason you’re opting for quick (or simple) carbohydrates is that they’re easier to metabolize than complex carbohydrates, so your body can more easily use them as energy, he explains.

You aren’t trying to replace the exact amount of calories you’ve burned or the stored carbohydrates you’ve already used for fuel, says Matheny. You just need enough to keep you going. “You’re generally looking to consume 100 to 200 calories of quick carbohydrates for every hour that the race lasts,” he says. Consuming more calories than that at a time can cause gastrointestinal distress.

You should also aim to ingest 500 to 750 milligrams of sodium per hour to maintain healthy hydration levels and electrolyte balance, says Cunningham. (Though, if temps are warm, you may need to bump that up to 800 to 1200 mg of sodium per hour).

So where should I get those quick carbs and sodium?

This may come as a surprise, but this is one time you probably don’t want to reach for “real” foods. “Real foods often do not have readily available sources of energy that you need during a race,” says Cunningham. You usually need to digest and absorb the nutrients in real foods before they can power you up, he explains, and their more complex nature can cause GI distress during a high-intensity race.

Luckily, the market is awash with gels and goos, sports drinks and chews that are designed to give you energy ASAP. “Some of the more popular gels include Huma, Spring Energy, Maurten, GU, PowerGel, to name a few,” says Cunningham. Most of these contain about 100 calories per serving, 25 grams of carbs, and at least 100 milligrams of sodium. Certain products also contain caffeine, which can be a welcome burst of energy towards the later miles.

While these are all formulated with easy-to-digest carbs and sodium, your body will likely tolerate some better than others, Cunningham says. That’s why he recommends testing them out and finding the brands and products that agree best with you. More specifically, he recommends testing them out during training.

The adage “nothing new on game day” has stuck around for a reason, says Matheny. “Whatever you have consistently eaten during your training runs is exactly what you should do on race day,” he says. Just like you have to train your legs to handle the miles, you have to train your gut to metabolize fuel while you move. And you’ll want to know how your body reacts to a particular product: Some people get cramps if they go too heavy on the fiber, or get the runs if they consume chemicals and additives. If that happens to be true for you, it’s something you’ll want to learn about yourself before race day.

Our favorite race-day fueling options

Huma Chia Energy Gel — $30.00

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If your stomach doesn’t handle the dextrose and maltodextrin in most traditional gels, you might want to give Huma a try. The all-natural chia seed–based formula is typically easier on the digestive system, using brown rice syrup to give you carbs. Plus, the seeds offer a little bit of texture, which some runners like.

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Honey Stinger Energy Chews — $32.00

$32 for a box of 12

If you prefer a chew over a goo, Honey Stinger has some of the best-tasting options. (We’re partial to pink lemonade and cherry blossom.) Chews can come in handy to parcel out your fuel over time—rather than taking in 100 calories all at once, you can have just one chew, wait a few minutes, then have another. Or stick one in your cheek to slowly suck on.

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Gu Roctane Energy Gels — $62.00

$62 for a box of 24

When you’re racking up serious miles (especially looking at you, ultra-runners), sometimes you need an extra boost. Gu’s line of Roctane Energy gels includes sodium for better hydration, amino acids for happier muscles, and caffeine for a quick hit of energy.

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Maurten — $4.00

$3.90 for a single-serving

If you’re someone who wants to fuel like the pros, you might check out Maurten. The hydrogel tech behind these goos brings the carbs and electrolytes straight to your intestines, making it easier to digest higher concentrations. It also makes for a thicker consistency. Caffeine and non-caffeine versions are available.

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Okay, so, do you need to drink during a race?

It depends. “Just like food, whether or not you need to hydrate during a race varies among individuals depending on body size and composition and sweat patterns,” says Danine Fruge, MD, ABFP, medical director at Pritikin Longevity Center in Florida. The length and location (think: climate, terrain, humidity) of the race matter too, she notes.

The American College of Sports Medicine recommends drinking five to 12 ounces of fluids every 15 to 20 minutes during a marathon. Though “if your sweat rate is low that may be too much,” Dr. Fruge says.

Usually, an easy way to tell if you are adequately hydrated is that your urine is a light color and not dark yellow. But if you’re mid-race you likely aren’t stopping to pee—and if you are, it’s probably in a portapotty—which makes it impossible to tell. So instead, make sure you’re drinking water as soon as you’re thirsty. “Being thirsty is a sign you’re already dehydrated, so you want to make sure you’re drinking when that symptom pops up,” says Matheny.

What fluids should you drink, exactly? Usually, water is fine. “But water alone may not be the best strategy for people that sweat a lot,” according to Dr. Fruge. Sports drinks and electrolyte mixes can help the body uptake the water more easily. (Plus, many are super tasty.)

“Just be sure to read the labels carefully to avoid unnecessary dyes, artificial sweeteners, and chemicals,” says Dr. Fruge.

What you eat and drink before the race matters, too

For long runs and big races, you typically want to eat breakfast two and a half to three and a half hours prior to the gun going off, says Cunningham. Exactly how much you eat during your morning meal will vary. For a marathon, you’ll want to ingest 600 to 750 calories, while for a half marathon, half that amount will probably suffice.

“You’ll want to avoid foods that are too high in fat and protein as they can be hard to digest,” Cunningham says. “Instead, you want to eat a meal with carbohydrates and protein in the 4:1 range.” A bagel with peanut butter and honey, or a bowl of oatmeal with a banana and a dollop of peanut butter are both good examples, he says.

Oh, and don’t forget to drink water the morning of and the night before. “Aim to drink 20 to 25 ounces of fluids two hours prior to the race,” says Cunningham. If you normally add electrolytes to your pre-run refreshment, go ahead and mix in some into your breakfast bevvy to support your hydration levels, he says.

But running shoes can be complex to recycle, since they are often made of up to 10 to 15 different materials, and runners usually make the mistake of believing that once shoes are no longer safe to run in, they’re useless. The good news: Many used running shoes can be donated, as they are often still perfectly walk-able, and opportunities to recycle them are ever-increasing.

Ways to recycle or repurpose your old running shoes

Sneaker Impact

The organization Sneaker Impact wants to make it easy for runners to give their shoes new life: Simply request a Recycling Bag, and send your shoes back to be repurposed or recycled at no cost to you. (Sneaker Impact does request that you wait until you have five or six pairs to donate at once, to lower their shipping costs and footprint.) You can also request a Sneaker Impact bin to collect shoes at an event or race.

Don’t worry if your shoes are dirty, or even if they need new laces or have a hole in the upper, says founder Moe Hachem: All shoes will be cleaned and refurbished before being sent to developing countries where they will be sold by local entrepreneurs. Any shoes Sneaker Impact receives that are too worn to be reused will be recycled via a company that turns trash into renewable energy. But Hachem says that as long as the soles are in decent condition, the shoes are probably salvageable—runners provide Sneaker Impact with the best-quality shoes, he says, since what is considered a worn-out running shoe still generally has a lot of life left in it for non-runners.

Nike’s Reuse-a-shoe program

Count Nike among the brands where your shoe can end up right back where it started. Participating stores collect used athletic shoes in all conditions as part of the Nike Grind program, which uses old clothes, shoes, and other materials to make new Nike products as well as sports surfaces and more. (Some locations also collect and recycle athletic apparel as well as non-Nike brand shoes—get in touch with your local store to see what they accept.)

On Running

On Running’s innovative Cyclon program offers a new approach to running shoes and sustainability: Instead of buying the Cyclon shoes (which happen to be made of castor beans), you rent them for a monthly fee. Once you’ve worn them out (and after a minimum of six months), send them back and On will send you a new pair, and will recycle the old ones to make new products.

Your local running store

Many local running stores and organizations collect used shoes in partnership with donation or recycling programs. Reach out to see if they’ll take your shoes, and where they’ll go.

Other donation programs

Dozens of other programs across the country—like Share Your Soles, One World Running, Soles4Souls, Recycle for Change, and Sneakers4Good—accept gently worn shoe donations. Some accept donations via mail, others have bins at stores like The North Face and DSW. There’s also Give Back Box, which works with brands like Asics and REI to encourage people to reuse the box their online orders arrive in by filling it with items to be donated (including gently-used shoes).

Another strategy: Buy eco-friendly running shoes

In addition to purchasing running shoes from brands that run their own recycling programs (like Hylo, which also accepts non-Hylo trainers), you can also aim to buy shoes that are made (somewhat) more sustainably in the first place: Some, like Allbirds and Reebok’s Floatride Energy Century Grow, are made with natural materials; others, like Merrell’s Antora 2 Eco Dye and Nike’s Pegasus Turbo Next Nature are made with recycled materials. Salomon’s new Index 02 is even designed to to be disassembled after it’s worn out to make recycling (which Salomon takes care of) easier.

If you use cold weather as an excuse to skip the handheld water bottle, you’re not alone. “A lot of people are very resistant to drinking in the cold weather,” says Claire Shorenstein, MS, RD, CDN, a sports dietitian and running coach. “They don’t want to carry the water, or they don’t want to have to pee more.”

But that’s a mistake. Dehydration isn’t solely a warm-weather phenomenon, and if you’re exercising without drinking enough water—even on the chilliest days—your workout’s gonna suffer.

Why winter hydration is key

When we think about hydration, we usually imagine replacing the water and electrolytes we lose through sweat. And while it’s true that you’re likely sweating less in cold weather than you do in the heat, you’re probably losing more water to sweat than you realize, says Dr. Brian Babka, a sports medicine specialist at Northwestern Medicine. That’s because the cold, dry air is causing your sweat to evaporate faster than it does in humidity, so it might be gone before you even notice it.

And get this: Your total water losses from working out in cold weather actually won’t be drastically different than in the summer, says Dr. Babka, since you’ll be losing water in other ways, like teary eyes, a runny nose, and your breath. “Your body wants to be able to humidify the cold, dry air,” he says. “So you’re increasing water input through your pulmonary system and you’re exhaling water.” Cold weather also makes us urinate more, he says, as part of the body’s attempt to stay warm.

No matter the temperature outside, getting dehydrated is gonna make your workout more difficult, since your body is forced to work harder, says Shorenstein. You’ll feel the effects afterwards, too: If you’re experiencing headaches, GI issues, or dark urine, take it as a sign that you probably need to be drinking more.

How much should you be drinking in cold weather?

In general, Dr. Babka recommends drinking a similar volume of fluid in cold weather as you do when it’s hot out. But if you want to get specific, Shorenstein suggests doing multiple sweat rate tests throughout the year as temperatures change, to get a sense of how much water you’re losing in various types of weather and planning your hydration from there. (The test involves weighing yourself—if you find that triggering, Shorenstein says using perceived sweat rate is okay.)

While your sweat rate will change in different temps, your sweat composition—meaning, how salty your sweat is—won’t. Whatever type of hydration you’ve found to work for you on mild days (which should include electrolytes if you’re a salty sweater or are out there for multiple hours), should work in the winter, too.

Sure, sipping on nearly-freezing water during a chilly run or bike ride doesn’t always sound fun. The good news is that your pre- and post-workout hydration (again—still essential in the winter!) can be an opportunity to warm up, says Shorenstein, whether with tea, broth, or hot chocolate.

Tips for hydrating in the cold

1. Have a plan

When we’re cold, our thirst signals are muted, says Dr. Babka. Without our body telling us when to drink, we need to be more intentional about our hydration. That might mean approximating time or mileage intervals to take a few sips, or setting reminders on your watch if you’re likely to forget. “You just need to be a little more conscious of it,” he says, “because there’s not going to be the physiological urge to do it.” Heavy sweaters especially shouldn’t wait until they feel thirsty to start hydrating, adds Shorenstein, since they’ll likely already be starting to dehydrate by then.

2. Watch your caffeine intake

Since the cold weather will already make you pee more, be careful about how much you’re drinking diuretics like caffeine to avoid having to make pit stops, says Dr. Babka.

3. Keep fluids from freezing

Try storing fluids under layers or close to your body so they don’t freeze, says Shorenstein, and add salt to water to lower the freezing point. If you use a hydration vest, you may need to invest in insulated tubing. Remember that public water fountains might be turned off for the winter, so make an alternate plan in case you need to refill. Starbucks stop, anyone?

If you’ve been feeling overwhelmed by the vast selection of running sneakers out there, we totally understand. Everyone starts somewhere, so for advice on what best running sneakers for beginners are, we’ve asked an Equinox trainer and orthopedic surgeon for their top tips.

What should beginner runners look for in a running shoe?

As with any shoe, it’s gotta fit your foot first. “When looking for an ideal pair of running shoes, be sure to find a pair that’s comfortable, lightweight, and provides sufficient cushioning. It should offer adequate arch support and ample heel-to-toe drop (not too much or too little),” orthopedic surgeon Kellie K. Middleton, MD, tells Well+Good.

Founder of Precision Run by Equinox and certified personal trainer, David Siik, agrees and adds that the running shoe you try first might not be the running shoe you stick with once you find out your personal running style. “As you discover what kind of runner you are, you can play with more specific shoes,” Siik tells Well+Good. He continues, “You may decide you like long, slower runs and for that a good cushion shoe may be your choice. Or, you may decide you like interval running and then you’ll enjoy a light, springy fast shoe with maybe a little less cushion.” Overall, he recommends to start with a well cushioned, flexible shoe and go from there.

Another pro-tip? You’ll want to get your size, plus a half-size up—and then see which one feels the most comfortable. Depending on the brand and style, some shoes are a bit too tight, and you want them to be snug (so they don’t come flying off), yet you should still be able to have enough space to wiggle your toes in the toe box. The last thing you need is for a sneaker to be so tight on you, you feel like your feet are going numb as you run—nor do you want a loose sneaker, which could cause instability and toe bruising.

What type of running sneakers are best for beginners?

“I always recommend starting with something you’re familiar with. If there is a brand of athletic shoe you feel most comfortable in, there is a good chance they have a running shoe that you’ll also like,” Siik suggests. However, if you’re completely new to the world of running shoes, don’t fret. Siik’s advice is to go to a running shoe store (or visit a running store’s online shop) and “try on [or order] no less than three different brands.” In the end, you should opt for a shoe that feels the best on your foot unless otherwise recommended by a doctor.

As for Dr. Middleton, she agrees that trying on different brands and styles is key to finding your own “glass slipper.” Think Cinderella.

Tips for beginner runners, from the pros

Once you don your first pair of running shoes it’ll be time for you to take to the treadmill, track, or trail, so Siik and Dr. Middleton both have some advice to help you put your best running foot forward.

“Run less than you think you can! Ease yourself into running by starting small,” Siik exclaims. The personal trainer says that running twice weekly is a great place to start. Also, if it’s available to you, try to find an in-person running class so that you can spend time with a pro to show you the ropes… or runs. 

Dr. Middleton notes that you should start with shorter runs to help your body get used to the motions. “Start with 15-20 minute runs. Eventually, build up to 30 minutes as you gain more experience and fitness,” she says. The orthopedic surgeon continues, “If it is safe, running outdoors is ideal as it provides the most natural and varied terrain. If you must run indoors, find a flat surface and use a treadmill or track.” A treadmill will be easier on your joints, so that’s something to keep in mind.

Above all else, both experts agree that pacing yourself—and stretching pre and post run—is key to fine tuning your trips on the treadmill to your body. And avoiding injuries like sprained ankles and shin splints—which are very common if you overextend yourself too fast! Listen to your body’s cues and don’t push yourself to the brink of exhaustion. You’ve got this.

9 best running sneakers for beginners

Brooks, Ghost 15 — $140.00

Sizes available: 5-12

Brooks is probably the most popular running shoe brand around, and that’s because its design is tried and true. The no-frills design prioritizes comfort, support, and maximizes performance for every type of runner, no matter how far along you are in your running journey. And don’t worry, the Ghost 15 won’t disappear on your feet while you run—you’ll feel the cushioned support from the get-go. Meant for everyday runs (according to the product page), this balanced sneaker with a segmented crash pad will keep your joints happy from the ankle up.

Recommended by Siik, we understand why the Ghost 15 made his cut. The combination of a breathable upper, ample cushion, and a smooth heel-to-toe drop make for a great sneaker for a running novice.

Read our full review of the Brooks Ghost 15 here.

Colors: 7

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Hoka Clifton 8 — $112.00

Sizes available: 5-12

The Hoka Clifton 8 sneaker is a fan-favorite (and a W+G editor-favorite) for a reason. It’s great for all runners—especially those new to the treadmill, road, or wherever you choose to run. It features a mesh upper, extended pull tab, and rubber that can withstand friction. It’s especially a great shoe to use if the pavement is your only option for running and you want to protect your joints (that’s thanks to Hoka’s marshmallow-like cushioning that make it stand out from the sneaker crowd). The American Podiatric Medical Association has also backed this particular style.

The Hoka Clifton 8 is a Siik recommendation, too. He considers this sneaker one of his favorite “neutral” shoes—perfect for those new to running.

Read our full review of the Hoka Clifton 8 here.

Colors: 14

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Merrell, Embark — $110.00

Sizes available: 5-11

Crave a sneaker that adapts to your environment? Then Embark (ha!) on a running journey with this style made with partially-recycled materials. These second-skin sneakers won’t weigh you down as your start to navigate your next running path.

Embark has a foam midsole, close-to-the-foot knit upper, and textured outsole that will keep your foot supported with each stride. According to Dr. Middleton, this sneaker follows her recommendation of trying a sneaker that has cushioning and a good heel-to-toe drop.

Colors: 1

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Saucony, Omni 20 — $91.00

Sizes available: 5-12

Three words to describe Saucony’s Omni 20? Stable. Fitted. Cushioned. The American Podiatric Medical Association (per the product page) has given this design its seal of approval, meaning this sneaker supports your foot’s overall health—according to the association’s standards.

When you’re starting to run, you need to ensure that your foot won’t feel tired after 15 minutes because it’s been fighting for its life within the shoe. The Omni 20 features an extended medial post that will support your foot’s natural alignment. Reach for this design if you’re someone looking for the “full-support” package.

Colors: 7

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On, Cloudgo — $150.00

Sizes available: 5-11

Cloudgo is the beginner-friendly sneaker from trendy sneaker brand On. This style boasts its iconic vents along with a sleek upper and mid-level cushioning to provide a steady running experience for a new runner.

Labeled a “neutral” shoe on the style’s product page, Cloudgo falls in line with what Siik recommends as a great place to start with a running shoe. “I would recommend leaning toward a well cushioned, flexible shoe to start with. These are often labeled as a ‘neutral’ running shoe,” the Equinox trainer says.

Colors: 4

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New Balance Fresh Foam X 880v12 — $105.00

Sizes available: 5-13

Just from the shape of the outsole alone, it’s a no brainer why this New Balance sneaker made the list. The contoured outer portion of this sneaker is made to guide your foot on the ground to ensure your first run is off to a well-supported start.

Another Siik recommendation, the Fresh Foam 880 sneakers definitely pass his cushion and stability standard. With a double-layer of top-bed and midsole foam, these sneakers will put a stable spring in your step.

Read our full review on the best New Balance sneakers here.

Colors: 10

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Asics, Gel-Kayano 29 — $160.00

Sizes available: 5-13

Asics’s Gel-Kayano 29 is great for the beginner who wants cushion to be their middle name. Meant for road running, this style provides maximum cushioning and neutral stability.

In the same way that Siik recommends starting your journey with a running sneaker that has neutral stability with ample cushioning, so does Dr. Middleton. “A neutral cushioning or stability shoe is best for most beginning runners,” the orthopedic surgeon says. And, this shoe delivers on both of those recs.

Colors: 23

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Altra, Torin 6 — $150.00

Sizes available: 5.5-12

Backed by the American Podiatric Medical Association (according to the product page) Altra’s Torin is built to run with you. Containing a layer of cushioning specifically designed to offer a proper heel-to-toe drop, Altra designed these shoes for the long-haul.

Torin 6 is a cushioned, ergonomically designed sneaker meant to support its runner to the best of its ability. So, if you’re new to running but are hesitant to start because of flimsy sneakers, try this style out before your next run.

Colors: 7

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Mizuno, Wave Rider 26 — $140.00

Sizes available: 6-12

Mizuno’s Wave Rider 26 packs a cushioned midsole, breathable upper, and extra cushion around the ankle into a beginner friendly running shoe that’s under 10-oz. Its contoured outsole is designed to propel you forward, so it will help you crush all your first runs while preventing you reaching a premature level of fatigue.

Colors: 6

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All the miles of training helps strengthen the lower body, namely the quads, glutes, hamstrings, and calves.

But, is running enough to build leg muscle? What happens if you want to swap leg day in the gym for a run? Will your legs still get strong? To find out, we spoke to Mindy Solkin, a USATF level 2 certified running coach and founder of The Running Center.

How does running compare to resistance training?

Although running does strengthen the muscles, it’s not necessarily the best way to build leg muscle. Traditional resistance training exercises like squats, deadlifts, step-ups, and glute bridges are generally more effective, especially if you use dumbbells or other weights. That’s because running only uses your bodyweight and the additional load when lifting weights helps better overload the muscles—which is what stimulates muscle protein synthesis, the process of muscle growth.

Because running is one repetitive motion that you perform over and over again, it can also create imbalanced strength, with certain muscles putting in overtime and others, well, not. Because of this, Solkin says that you should balance your running workouts with strength training exercises that work the opposing muscle groups so you can train all your leg muscles.

“It’s important to strengthen opposing muscles in synergy with each other,” she explains. “When doing calf raises for the gastrocnemius muscle, the runner should also do exercises for the anterior tibialis muscle (front of lower leg) to create more balanced strength on the lower leg to prevent injuries.”

Will running alone strengthen your legs?

If you’re wondering if just running will make you strong enough, Solkin says the answer depends on your goal. In other words, strong enough for what? Strong enough to run a marathon? Strong enough to squat 100 pounds? Strong enough to safely perform everyday activities?

Also know that the amount of leg strength you build by running depends on variables like the terrain you run on, the length and frequency of your runs, your speed, and your weight. “A person who runs three times per week on a flat course at a slow pace will not have as much leg strength as a person who runs six times per week on hills at a fast pace,” explains Solkin.

The type of running workouts you do will also influence whether your training will primarily increase muscular endurance or strength/power. “A marathon runner, who runs for multiple hours, has stamina, which is the result of strength multiplied by time,” notes Solkin. “A sprinter, who only runs for seconds, produces power, which is the ability to exert maximum muscular contraction instantly in an explosive burst of movements.”

No matter what kind of running you’re doing, though, strength training exercises will help you have a more powerful stride and may help prevent injuries and improve performance. Your strength workouts don’t even have to be particularly intense. For example, Solkin created Runditioning, a strength and conditioning exercise program for runners. “Many of the exercises are done while standing on a balance board on one leg, while the other leg swings in a forward/backward stride, mimicking the running movement. I call this ‘running on one leg,’ which results in having balance, stability, and strength on each leg, independent of each other.”

One more thing: While runners put a lot of stock in the strength of their legs, you also shouldn’t neglect the rest of your body. “Remember that, although the legs and the core muscles do most of the work, it is important to strengthen your arms too,” says Solkin. “Having strong arms will help your form and will also help you run up hills more efficiently, taking some of the pressure off the legs.”

Wrong, as it turns out: Coaches generally suggest that around 80 percent of your training be at an easy, conversational pace—advice that can be surprisingly hard to follow as runners too often slip into working in the gray zone, meaning running at a pace that is too fast to let their bodies recover but too slow to actually build speed.

But as simple as slowing down sounds, everything from your running mechanics to your Strava kudos are likely encouraging you to pick up the pace. Plus, it’s only natural to worry that slowing down will make you a slower runner (even though the opposite is far more likely).

The benefits of slow running

Seattle-based professional runner and running coach Kaitlin Goodman remembers when she began training with Kim Smith (a three-time Olympian who holds no less than 14 New Zealand records): “She would kick my butt on the track,” says Goodman, “but she was straight-up jogging on the easy days.” When Goodman started slowing down with Smith, “lo and behold, I was seeing gains in my track workouts and subsequently in my races and times.”

Allowing your body time to recover so you can run faster on runs that are meant to be fast is just one of the many purposes of slow runs. “A lot of the benefits that are going to make you a good runner are achieved through lower intensity running,” says Kaitlyn Baird, an exercise physiologist at the Hospital for Special Surgery in New York City. She suggests thinking of running fast and running slow as different gears, each of which require your body to produce energy in a different way. If you only ever run fast, “you’re mostly going to be training adaptations associated with the high gear,” even though those low-gear adaptations are essential for distances from 5Ks to marathons.

Running in your low gear, or in your heart rate zones one and two, “is going to help you build resilience in your tissues on the biomechanical level,” says Baird, “and help your body learn how to metabolize fat, and work in the aerobic training zone, which helps build out your cardiovascular system.”

Easy running can also improve lactate clearance and fatty acid oxidation, increase mitochondrial density (which provides energy for sustained efforts), boost capillary density (which improves oxygen delivery to the muscles), and “train the muscle fiber types that are there to sustain longer, lower-intensity bouts of work,” says Baird.

And without layering in those slow runs, says Baird, we run the risk of overtraining and getting injured. While running fast all the time may result in temporary gains, she says, it will likely eventually lead to decreased performance.

There are mental benefits to slowing down, too, says Goodman. “It’s not just the physical recovery, but also letting your mind go,” she says. “That’s harder to do if you’re doing mile repeats—that requires an intense amount of focus.” And though pushing to keep up with a faster running buddy can make speed days more bearable, easy running can facilitate a truly social experience, whether that’s catching up with a friend, pushing a stroller, or bringing the dog.

Plus, Goodman points out, faster runs can feel high-stakes when you have specific goals, and “we don’t have the bandwidth to do that seven days a week,” she says. “If I was anxious about every run, I would very quickly get burned out.”

Why slowing down can feel so hard

Even if you know you should slow down, actually doing it can prove surprisingly tough, both mentally and physically. For one, running slowly can feel counterintuitive when runners are generally told to maintain a quick foot cadence. It’s inevitable that your easy run is going to be less efficient than your sprint, says Goodman, “but you can’t run mile pace for miles and miles—you can run it for a mile,” she says. She suggests being cognizant of not getting sloppy or shuffling your feet—perhaps with a form check-in every mile—and maintaining a relatively high cadence (though not as high as a workout run) while taking smaller steps.

There’s also the “no pain, no gain” mentality that permeates our fitness culture, which can make it feel like a workout that isn’t hard isn’t worth it. That many runners use Strava and other apps to track and share their runs doesn’t help, as slow runs might feel embarrassing to post publicly and will bring down stats like overall average pace.

“You can get into the competitive trap and the comparison game,” says Goodman. “But maybe more of us should be celebrating those easier days on Strava. It takes courage to slow down.”

How slow is slow enough?

In general, easy runs should be in heart rate zones one or two, which you can track with most running watches. But watches can be finicky, and everyone’s zones differ, so Baird recommends doing a heart rate zone test, or relying on other indicators, like whether you can sing a song while you run. Baird also says that if runs that are supposed to be easy are making you feel tired and sore, or are taking days to recover from, that’s a sign that you’re going too fast.

Tips for actually slowing down

Ditch the watch and/or Strava. If you’re constantly tempted to check your splits, you’ll likely also be tempted to run faster than you should. On easy runs, Goodman leaves her watch at home, or sets it to only show her heart rate.

Hit the trails. “I like to have my folks who I coach go out on the trails on easy days,” says Goodman. “They’re going to force you to go easier because they’re more technical. You can get greedy hammering on a nice, flat bike path.”

Run with a (slower) friend. Matching the pace of a buddy who generally runs slower than you can hold you accountable—plus, you’ll want to go slow enough to be able to chat with them.

Try the treadmill. On a treadmill, you can lock in a slow pace and not worry about whether you’re mindlessly speeding up.

Run for time rather than mileage: If you find yourself pushing the pace on easy runs to get them over with faster, set yourself a time goal rather than a mileage goal. That way, you’ll be running for the same amount of time no matter how fast you go.

Advocate for yourself. Goodman says many runners end up going too fast on their easy runs because they’re afraid to ask a friend to slow down, or they don’t want to get left behind. “More often than not, most good running friends will be happy to slow down with you,” says Goodman. And if you find yourself in the back of the pack of a group run and struggling to keep up, “you don’t have to stick with the group the whole time,” she says. “It’s okay to pull back and run the effort that’s right for you.”

Run-walk, or just walk. Walking vs. running actually have comparable benefits. If you can’t seem to run slowly enough to get your heart rate down, Goodman suggests trying the run-walk method until you build more aerobic capacity. Baird says that walking up hills or using the elliptical are also good options on recovery days if you struggle to stay in the right zone. With consistency, you should be able to speed up while working at the same intensity, she says.

Change your mindset. Rather than thinking about slowing down, Baird suggests thinking about your training as a whole, and the purpose of each individual run. Remind yourself that the slower you can go on your easy runs, the faster you may be able to run on your workouts. “The proof is in the pudding,” says Goodman. “If you are able to commit to taking those easy days easier, you’re going to see those gains on the days that we really care about.”

Good for a Girl: A Woman Running in a Man's World by Lauren Fleshman — $26.00

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Well+Good: What made the timing right to write a book on this particular topic now?

Lauren Fleshman: I think that the book had to be written—I just felt like there was discontent inside me. Over many years of watching a problem unfold and searching for the causes of the problem that was causing this sort of widespread attack on the female body and female-bodied experiences, it was just was eating away at me. As I got to the end of my racing career and then well into my coaching career, I felt satisfied with the changes I was making in a small group when I had control over my own team. But I also felt like it wasn’t enough, that the problem would still continue indefinitely.

When Mary Cain’s New York Times interview and op-doc was published, that was really powerful for me. But it was really just the latest in a long line of stories. While her story clearly outraged a lot of people, it didn’t actually change anything fundamentally about women’s sports. I guess I just had lost the naïveté that any one story could make it better. So the book is just my best attempt to try to help with the problem.

W+G: Where did the title come from?

LF: I think it just had a good double meaning for me where it was something people said to me a lot growing up, that, “You’re pretty good for a girl,” and that idea that you can never actually be the best, period, as a female athlete. I had to come to grips with what that meant with my own sense of gender identity, because I never really felt like a girl growing up. So there was that limiting nature of that saying, but then how can we think about the bigger picture of sports to make it truly good for girls.

W+G: Would you say you feel sports empower women and girls, or that they’re more continuing to fail them?

LF: While there have been huge improvements in access, we’re still not Title IX-compliant by any means, and the majority of schools that aren’t are those that primarily serve communities of color. One of the things that people like to say that is super empowering is how things are basically so much more equal now. I always like to point out that, yes, there have been huge gains, but we are not done with that most simple basic task of access.

I think the biggest potential positive in a culture that values the female body primarily around appearance is that sports give female-bodied people a place to experience their bodies in a way that doesn’t have anything to do with their appearance, or the male gaze. There is, in theory, this huge arena to feel what your body can do to become powerful in it in a way that is different from sexualization.

W+G Have you seen any strides being made that give you hope?

LF: There’s a lot of discussion around the menstrual cycle and the importance of tracking it and acknowledging its impact. But we’re also in a post-Roe America right now where it’s actually unsafe for menstruating people to use digital apps, the most advanced technology, to have free communication between medical professionals and coaches. Because we live in this Handmaid’s Tale situation, we can’t even take advantage of the gains in research, out of fear of having it used against us. Those things make me not hopeful.

We also need to stop comparing ourselves to the male standard, to stop viewing equality as “we get what the men have the way they have it.” That doesn’t happen just in sports, but in all industries.

We’re at a really exciting time in history, but I don’t feel like we’ve made big gains yet. If you look at what happened with the #MeToo movement, when you do get enough women in a space and they do make the decision collectively that orienting this around male comfort or male norms is no longer acceptable, then you can create significant change.

W+G: In the book you write about how 87 percent of female athletes don’t talk to their coaches about their periods. And how young athletes are surprised to learn that they need to allow a performance plateau to happen as their bodies develop. Do you think further steps need to be taken to ensure that anyone working with young female athletes isn’t imparting harmful advice?

LF: Absolutely. There should be mandatory training for any adult that is going to be coaching female athletes. It seems absurd to me that you would not have the requirement to have an understanding of female puberty and basic physiology. When you don’t do that, the assumption is that whatever knowledge you have about the male body is directly applicable, and it’s not.

W+G: Do you think more female coaches would help to dismantle prevalent destructive patterns like eating disorders?

LF: I don’t think that adding more female coaches is enough of a solution. “Also menstruates” is not enough of a qualification. It doesn’t guarantee that you won’t repeat the same harmful patterns from the system around you that you’ve grown up in. I’d certainly want there to be gender equity in the coaching profession, but not in exchange for education.

W+G: What do you think are some of the challenges that female coaches face compared to male coaches?

LF: Just like in any field, when you’re in the super minority, people don’t look at you and see “coach.” I wrote about this briefly in the book, but when Little Wing (the Oiselle team I coach) was launched, the assumption was that my husband (former professional triathlete Jesse Thomas) was the coach. Bias is definitely still a problem.

Coaching is also a career that’s pretty incompatible with parenthood, and I think the job itself needs to change to be more parent-friendly for all genders. Keeping women in coaching will be dependent on a much larger societal problem we have of unequal labor in the home and unequal responsibility for caregiving, not just for children, but also for aging parents. And since we still live in a society where there’s gross inequity in those things, a job like coaching that is so incredibly demanding and so far outside the normal 9-to-5 is going to be one of the harder careers to manage alongside all those other gender-influenced responsibilities.

W+G: My introduction to your running story was when you ran the New York City Marathon in 2011. Back then, you painted it as an experiment to see if it would help you get faster in the 5K, but in the book, you reveal that you did it because Nike (your then-sponsor) had cut your pay, so it was an opportunity to potentially recoup some of those earnings.

LF: There’s a lot of fear around sharing what is in your contracts because there are confidentiality clauses and various things put in there to keep athletes quiet. But then there’s also a lot of shame around money. The idea of just stating that you’re running for money is kind of viewed as “in bad taste,” or “unpure,” or whatever. I think there was shame, too, in getting my contract reduced. It’s feeling so narrowly valued as a person and having that value be so fragile.

I think I have more confidence talking about that now because I know how much that silence hurts athletes. I’ve also taken confidence from the US Women’s Soccer team and how people like Megan Rapinoe have spoken openly and honestly about money and the importance of that driver in the future of women’s sports in general. It’s important that people understand financial scarcity as one of the forces at play.

In fact, one of the alternate titles I had for my book was “Forces at Play.” I think that while the money stories are uncomfortable to tell, it is a huge driver throughout the book, and it’s a huge driver of the eating disorder problem in younger female athletes because of all the financial rewards and incentives. Free college and professional contracts are given to those who can essentially have their bodies most closely mimic a male-bodied experience to stay on their timeline. That is a huge incentive that we’re working against.

W+G: You recently came out as bisexual in an Instagram post, and you’ve described it as the most invisible part of your identity. What made the timing right to talk about it now?

LF: All of the hate that I was seeing, the temperature rising against trans people in sport, and seeing, especially in liberal communities that I generally identify with, being extremely transphobic and harmful to this one community. When you’re hiding a part of yourself, it’s harder to verbally advocate for that part of your identity and your community. You probably shouldn’t need to come out in order to be more vocal, though. I think that that’s just part of the damage of being the closet in general.

W+G: In the book, you talk about how upset you’d been to learn that you were paid less than male athletes. But you eventually learned that other people had it worse than white women, and that pro sports teach you to exploit any advantage you have and they silence any protests with reminders of your disposability. You note that you now understand that the more marginalized you are, the more obstacles you’re likely to face and the less grace you’re likely to be given by those in power when you do speak out. How did this realization happen for you?

LF: White feminism is a really powerful group, and there has been this idea of “trickle-down feminism,” that if you can achieve certain wins for white people, white women, or the group that’s most “digestible” for the ones holding the majority of the power (i.e. white men), then once you get in the room, you can change things for other people. I’ve definitely learned that that is not a winning strategy and that it doesn’t trickle down and it just causes more harm.

Through the book I trace the things I learned when I learned them because I wanted to keep that record for other people who may be somewhere along their journey of realizing these things, these forces at play. I think because white feminism is such a strong force in the feminist movement, and I don’t know if it will be helpful at all, but I just wanted to lay out those breadcrumbs through the book.

Embracing my queer identity to myself before I came out was also a thing that helped me understand other groups’ identities or just understand that there’s a lot I don’t know about. But yeah, I also had shame around the advocacy work that I didn’t do looking back, but you only know what you know when you know it.

W+G: In the book you also talk about how after you initially signed with Oiselle, your former college coach, Dena Evans, gave some constructive criticism about Oiselle’s website and how homogenous the imaging looked. What was your reaction to that feedback?

LF: It was really hard to hear at first and easy to feel naturally defensive. I just remember sitting with it and then looking through the website on my own and seeing what she was seeing and then feeling really embarrassed that I hadn’t noticed and that somebody I cared about so much could go to this website that makes me feel so empowered and have a completely opposite feeling. It kind of burst the balloon of, “The running world is f****d up, but I found the place where it’s not.” But it showed me that work is not even close to being done and provided a clear starting point for where to engage.

Since then, I’ve been involved with the team at Oiselle in making true change from the inside out. I’ve been impressed and it’s made me proud to work for that company as they’ve gone through that.

W+G: You’ve been with Oiselle for 10 years now. How has your work with the brand evolved? How have they supported your personal endeavors?

LF: I used to race professionally for them and try to get the brand out there in the public from having it on my body on the biggest stages possible. And then also through a coaching capacity, being a leader of a different kind of team and doing that with their name on our chest and their support behind us.

Now, I’m more involved in strategic conversations. My involvement is a lot less than it used to be, but I’m still very passionate about it. Their support of me also hasn’t wavered, even though I’ve pulled back from a lot of my old responsibilities because they believe in what I’m trying to do with this book.

W+G: What goals do you have for your future?

LF: I want to remain open to anything that could happen—maybe there’ll be an initiative to create a coaching certification program or a significant push to change legislation, the way concussion legislation completely changed the sports where concussions happen. I believe there could be policy changes that create the scaffolding for a much healthier experience for female-bodied athletes in sport that create the protections where individual coaches can’t. I think there’s currently too much riding on the goodwill and open minds of coaches who already have so much on their plates. But I’m definitely interested in those larger-scale shifts that can make things better. I don’t have the ability to do those things alone, and I am not interested in driving them by myself. So we’ll just have to see what happens.

The Adizero SL ($120) is the latest launch in Adidas’ Adizero franchise. This line’s claim to fame is that pro runners have broken seven world records over the past two years while wearing Adizeros. This new model is made with the same technology that’s used in those pro shoes, namely the Lightstrike Pro foam in the forefoot. But the Adizero SLs are designed as a daily training shoe for the everyday runner (meaning they’re meant to carry you through a few hundred miles rather than perform for just one race). And at $120, they’re on the wallet-friendly side for top-notch trainers.

Key Specs

• Weight: 7.4 ounces
• Heel to toe drop: 8.5 mm
• Midsole: Lightstrike EVA midsole frame
• Upper: Mesh
• Colors: 3

What they feel like on a run

I first laced up my pair for a few miles the day after a light snowstorm. The sidewalks were still slippery with some patches of ice and snow. Honestly, I would have put on trail shoes if I’d realized how much had stuck around. But I quickly learned that the grip on the bottoms of the Adizero SL soles keeps my footing surprisingly secure.

I’ve now run with these on concrete sidewalks, asphalt roads, dirt and gravel paths, and cobblestones in sunshine, rain, snow, and ice. The only times I’ve felt that I have to slow down my pace is on super slippery wet stones or icy patches. Although these soles don’t have the exaggerated lugs of a trail runner, their traction is meant for a variety of surfaces and conditions, and I’ve found they hold up on wet roads or packed dirt terrain far better than your typical running shoe. While the light mesh upper won’t keep your feet dry in the rain or snow, the grippy rubber sole will help to keep you upright.

As a recovering mega-cushion lover, I’ve found there’s plenty of give in the Lightstrike EVA midsole for a comfortable, stable ride without feeling like I’m sinking into the shoe. I’m not so far off the ground that I can’t feel it, but there’s enough foam that my metatarsals aren’t going to get cranky after just a few miles. The heel-to-toe drop is a pleasant 8.5 mm, just a little less than the average of 10 mm for running shoes.

I can understand why this model has a reputation as a fast trainer: The push-off is satisfyingly springy, thanks to that Lightstrike Pro foam in the forefoot. Though there’s no trampoline-like carbon-fiber plate, I can feel these shoes gently propel my stride forward with each step.

I will say that the Adizero SLs run big. On the treadmill especially, I feel like there’s a lot of shoe in front of my toes. Not that they’re heavy, just roomy. (In fact, these sneaks are fairly lightweight, clocking in at just 7.4 ounces.) Once the shoes started to get a bit worn in after a few runs, my heel began slipping out the back. Luckily, pulling the laces through the extra eyelet near my ankle is enough to help lock the shoe in place, but if I were to get this model again, I’d probably size down.

Adidas Adizero SL — $120.00

Pros:

• Lightstrike Pro foam in the forefoot gives a bouncy take-off for a fast stride
• Great traction on a variety of surfaces
• The mesh upper is made from at least 50 percent recycled materials
• Feels nice and light on your feet at just 7.4 ounces

Cons:

• Runs big

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Who they’re best for

Runners looking for a high-performing, versatile daily trainer without breaking the bank might enjoy the Adizero SL—particularly if you’re someone whose runs take you from concrete sidewalks to packed dirt trails, or you’re often getting your miles in on wet roads.

Adidas recommends these for everyday running, up to half-marathon distances. I can see why: Comfortable and quick, they’ve become my go-to for easy runs. Who wouldn’t want some daily superhero energy?

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Even the most dedicated runners often find themselves flirting with the idea of skipping a run. But getting in the miles doesn’t have to be a struggle. Sure, you might dread that first mile, but once your body has warmed up, a winter run can be glorious. The key is hyping yourself up enough to actually make it that far.

How can I motivate myself to run when it’s cold?

As a longtime running coach and certified personal trainer who’s run through many New England winters, I’ve got a few expert tips that can help boost your motivation to get out there even when Netflix and fuzzy slippers are calling your name.

1. Warm up inside first

Getting your blood flowing before you head out can help to ease the transition so you’re not suddenly freezing as soon as you hit the sidewalk. Of course, warming up is always important, but if you’re starting off with slow jogging in the cold, bitter temperatures can feel that much more brutal. So build up some heat and knock the warmup off your list indoors so you can hit the roads running at a faster pace. Try some jumping jacks, jogging in place, running up and down the stairs, or burpees. Just don’t get so sweaty indoors that you’re already wet when you head outside.

Try this pre-run warmup with trainer Traci Copeland:

2. Use hand warmers

Freezing fingers and toes are never enjoyable, and in extreme weather, the risk of frostbite is something to be taken seriously. If your digits can’t seem to keep warm, add disposable or reusable hand warmers and toe warmers to your gloves and running shoes.

3. Prepare a warm drink to look forward to

Getting out the door can be easier when you know that you have a post-workout treat waiting for you once you get home. Consider buying some gourmet hot chocolate, mulled apple cider, your favorite coffee beans, or herbal tea blends and having a special hot drink ready to sip. Not only will the warm liquid warm you up and start rehydrating you, but treating yourself to something that you don’t normally have can make it more enticing to get your winter mileage in.

4. Do short loops

It can feel daunting to go for a long run that takes you miles away from the house when you’re not sure how the weather is going to behave, or how your body is going to handle the conditions. Keeping your loops short and circling back near home will allow you to drop off extra layers, grab a quick sip of warm tea, and can reduce the mental hurdle of a long run. Instead of telling yourself that you’re going to run for an hour or 6 miles, just plan a 10- to 15-minute loop or a one- to two-mile route, see how it goes, and then try to repeat it another time or two.

5. Run with a group

Data shows that working out with others makes us more likely to stick to a fitness routine—and we typically find it more satisfying. Whether you join a running group, form one of your own, or just recruit a friend or neighbor to be your running buddy, consider partnering up for winter runs so that you don’t have to brave the cold and darkness alone.

6. Gamify your runs

Using apps like Zombies, Run!, Aaptiv, or Nike Run Club with guided runs or running games can make your miles more fun. Or, you can invent your own winter running games. For example, if you run in the evening, before you head out the door, guess how many houses you’ll see with Christmas lights, and then count them on your run to see how close you can get. Or tell yourself you’ll pick up the pace every time you see a dog.

7 Get the right gear

Wearing the right clothes and winter running shoes will go a long way towards helping you feel more comfortable.

Light layers are ideal because you can remove them as you get too hot. While a general rule of thumb is to dress as though it’s 10 degrees warmer outside since you’ll quickly heat up, if you find that too intimidating, just make a plan for how you’ll store extra layers once you don’t need them.

For your extremities, slip on wool socks, an ear warmer or beanie, a neck gaiter or face mask, and gloves or mittens. And remember that running shoes with good traction will help prevent slipping on snowy and icy roads, and a GORE-TEX upper can help keep your tootsies dry when it’s wet out.

8. Adjust your goals

Runners tend to be goal-driven people, but you might want to adjust your expectations for winter running. When there are dicey (and icy!) conditions and challenging temperatures, it can be a good idea to run for time instead of mileage and effort instead of pace. Always prioritize safety. Give yourself permission to cut runs short if you are getting too cold or feel that the running is unsafe—or just miserable. Any run is a win, even if it’s not exactly what your training schedule dictates.

9. Train for a race

It may sound unappealing to train for a race in the winter, but having an event on the calendar can give your training some direction and purpose. It doesn’t matter whether it’s a local race series, a virtual run, or a special destination race, as long as it’s meaningful to you, it can give you a reason to push through the temptation to hibernate.

10. Hit the treadmill

Admittedly, it’s not really the same as running outdoors, but sometimes the best option is to use the treadmill. If the roads are slippery, if it’s sleeting or snowing, or if you just cannot face the darkness and cold, there’s nothing wrong with taking your workout indoors. In fact, the treadmill can be a great training tool to help you work on your speed. Embrace the challenging weather as a smart reason to switch things up.

Which is why choosing the running shoe that’s right for you is no small task. The shoes we lace up for our runs can make a big difference. Both our anatomy and our preferences come into play. Do you need shoes that support a neutral gait, or form correction for pronating? Do you need a wide toe box, or a narrower fit? Do you want to feel the road, or run on clouds?

In 2022, Well+Good readers (like you) were on the hunt for that Goldilocks pair. And based on what our readers actually bought, you weren’t going to just take a product description on its word.

“Far and away the data shows that readers want shoes podiatrists have approved, and for a specific activity or ailment,” Well+Good’s senior manager of commerce Catie Jaffe says. “It didn’t seem to matter as much about price or name brand (though everyone loves a sale), but more so about the claims the shoe makes in terms of how supportive or comfortable it will be for an activity, and whether an expert can approve that claim.”

That said, readers did have some fan favorites. Namely: shoes from Hoka One One. The brand known for thick soles and a wide base were some of our most-bought running sneakers. (And as an owner of the absolutely delicious-to-wear Bondi 8s, I can personally confirm your choices were good ones.) But Hokas weren’t the only brand y’all committed to. If you want to see what running shoes other Well+Good readers decided to cruise those miles in, here were some of the top sellers.

The 9 most popular running shoes Well+Good readers bought in 2022

On Cloudstratus — $169.99

With a wide forefront and 8mm drop, On’s Cloudstratus running shoes are the most supportive ones in their lineup, and are meant specifically for distance running.

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Hoka Bondi SR — $175.00

Designed as an all day, every day shoe, these neutral support sneakers are recommended to help with foot pain, thanks to their plush cushioning. Plus, they’re made from water-resistant leather.

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Hoka Kawana — $140.00

Hoka’s Kawana running shoes are designed to give both support and cushion. At 8.4 ounces, they’re slightly heavier than other Hokas, thanks to all the foam in the midsole, but it’s all there to help every stride feel comfortable.

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Hoka Bondi 8 — $165.00

There’s no other way to put it: The eighth iteration of Hoka’s Bondi style are thicc and sexy. They are the most cushioned shoe Hoka offers, and Well+Good editors love them. You can read the full review here.

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Asics Gel-Kayano 28 — $100.00

Originally $160, currently on sale for $100

These Asics are designed for shock absorption and stable support, which means they’re a more rigid shoe—making them a great choice for both running and walking.

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New Balance Fresh Foam X 880v12 — $105.00

Originally $135, currently on sale for $105.

The flexible fabric and wide toe box of these New Balance shoes makes them a comfortable fit for most foot shapes. They’ve also got extra arch support and a whole lotta foam for a comfortable stride.

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Hoka Clifton 8 — $140.00

Podiatrist-recommended specifically for people with high arches that need more support, the Cliftons are still flexible, light, and supportive.

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Brooks Ghost 14 Road-Running Shoes — $110.00

Brooks’ DNA Loft cushioning in the midsoles help create a much softer ride and provide a smoother heel-to-toe transition as you pick up speed.

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Vionic Zeliya Lace-Up Sneaker — $100.00

These laceless sneakers from ortho-brand Vionic feature a cushioned outsole and light, breathable upper. They serve as running shoes but are also great everyday slip-ons.

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While the “dreadmill” often gets a bad rap for being boring, we’re here to tell you that stationary runs don’t have to be miserable. You just have to know how to make the most of them. Luckily for us, Peloton run coach Hannah Frankson is here to share her top tips for making indoor runs feel anything but lackluster.

Put on a motivating playlist

It’s not just a myth that music is motivating—there’s actually science to back it up. In a study on the effects of music on athletic performance, researchers found that “music can facilitate high-level performance.” While the study focused on the broad jump, Frankson says that music enhances the running experience—whether on a treadmill or not.

“Have a pre-prepared playlist of your favorite tracks; explore different tempos, different genres, and different decades to keep yourself on your toes,” Frankson says.

Need a playlist recommendation? Allie Bennett’s “Treadmill Strut” playlist has gone viral thanks to the TikToker’s genius workout. Begin by finding your pace then add .1 mph every time the song changes. In every treadmill strut TikTok she posts, she urges followers not to listen to her playlists on shuffle, as they’re carefully curated to accompany the increasing pace of the workout.

Play with interval lengths

Even if you’re training for a half marathon or marathon, you don’t have to always run non-stop for miles on end. “Instead of running at a flat speed for a long time, break your runs down into intervals,” Frankson says. “Maybe do five three-minute intervals, with a one-minute walking break in between, or three five-minute intervals with a two-minute recovery between each.” The point is, the possibilities are endless—and you’re much less likely to get bored when you keep switching up the tempo.

Have a clear goal

When you’re hopping on the treadmill, don’t do so aimlessly. Have a distance or pace in mind. “Think of where running on the treadmill fits into your overall goals,” Frankson says. Maybe you’re looking to work on your glute strength, so you amp up the incline. Or maybe you want to challenge yourself to see how long you can hold an 8-minute pace for. Make the machine work for you.

Run alongside other people

Fitness tracking app Strava recently reported that, last January, runners who recorded group activities completed 78 percent more active time than those who only ran solo. Working out with others can be a huge motivator.

Even if you’re running from the comfort of your own home, modern treadmills—like the Peloton Tread Ultimate ($3,420) and NordicTrack Commercial 2450 ($2,599)—come jam-packed with content to make it feel like you’re not running alone. “The Peloton app has thousands of on-demand classes which allow you to interact with other members and run alongside a global community while following an instructor on screen,” Frankson says.

And if you don’t have your own treadmill, you can hit the gym alongside your bestie. One of the best parts of the machine is that you don’t even need to hit the same paces to stick together.

The point is: Running on a treadmill is only as boring as you make it. But if it’s just not for you, don’t sweat it. “There are so many other ways to get your cardiovascular fitness in and if you don’t enjoy running on a treadmill, you don’t have to,” says Frankson. Zumba, anyone?

What’s the deal with this sudden bout of coughing that you seemingly can’t stop? Roy Artal, a board-certified pulmonologist based in Los Angeles, says this is pretty common, particularly this time of year.

In the past, Dr. Artal explains that this phenomenon used to be referred to as exercise-induced asthma. Today, it’s more often explained as exercise-induced bronchoconstriction. “It is basically hyper reactivity of the airways where the airways tighten or constrict during exercise and people then can feel a tightness in their breathing or a loss of lung capacity that can often manifest with coughing,” he says.

While we might assume the cold air is the main contributor, a study from the American College of Allergy, Asthma, and Immunology found that dry air is much more of a factor than temperature. “Cold air typically contains less moisture than warm air, and quickly breathing dry air dehydrates the bronchial tubes, causing them to narrow and restrict airflow,” the study found.

This sensation most frequently occurs in dry climates, but other triggers can be things like pollutants in the air, strong perfumes in an indoor setting, or even the dry air of a sauna-like hot yoga studio. Dr. Artal says that many people will typically only experience this in the winter when working out outdoors on a run or strenuous hike. “Cold, dry air in particular is a trigger,” he says. “A lot of people may not have the symptoms when running in the summer in Jackson, Mississippi, but will have symptoms in the winter in Jackson, Wyoming. And for those people, the remedy might be as easy as switching your workout to the indoors during the winter months.”

For more persistent problems with post-workout coughing, there are medications and treatments available, Dr. Artal says.  So if you’re having consistent symptoms that regularly get in the way of your favorite activities, it’s definitely worth seeing a physician, he says. Exercise-induced bronchoconstriction shouldn’t stop your ability to push yourself in the way you want to. “We should all do what we want to do with exercise and do the activities we want to do, whether it is summer or winter,” he says. “If you aren’t able to meet that litmus test, then go talk to your doctor.”

But overall, a little bout of coughing here and there is nothing to cause alarm, Dr. Artal says. And if moving that exercise routine from the trails to the treadmill sounds like a seasonal buzzkill, Dr. Artal offers a few helpful tips to stem off mild symptoms: “Something as simple as warming up for a few minutes before a run can help so you aren’t jumping into the exercise or run cold,” he says. “Also, wearing a face covering like a balaclava can be helpful to combat dry air—it will trap a little bit of humidity in your respiratory track.”

There’s no reason to let some coughing keep you from getting out there.

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.