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Katie McDonald

Running since my teens. Caught the bug from dad. Completed x2 half marathons. Duke of Edinburgh Silver award. Hiked for charities. All-round health avid!

10k pace chart
Pacerunning

10K Pace Chart

by Katie McDonald
written by Katie McDonald

Here’s a table breaking down 10K finish times, and what the equivalent pace per mile and also kilometer would be. I’ve started with a finish time of 30:00 and gone right up to 90 minutes.

Here’s a glimpse of what it looks like!

10k pace chart for beginner runners

Downloadable 10K Pace Chart

Want to share with a friend or print off as motivation? You can download the PDF version below of my 10K run pace chart.  

10k Finish Time Pace per Kilometer Pace per Mile
30:00 3:00 4:50
31:00 3:06 4:59
32:00 3:12 5:09
33:00 3:18 5:19
34:00 3:24 5:28
35:00 3:30 5:38
36:00 3:36 5:48
37:00 3:42 5:57
38:00 3:48 6:07
39:00 3:54 6:17
40:00 4:00 6:26
41:00 4:06 6:36
42:00 4:12 6:46
43:00 4:18 6:55
44:00 4:24 7:05
45:00 4:30 7:14
46:00 4:36 7:24
47:00 4:42 7:34
48:00 4:48 7:43
49:00 4:54 7:53
50:00 5:00 8:03
51:00 5:06 8:12
52:00 5:12 8:22
53:00 5:18 8:32
54:00 5:24 8:41
55:00 5:30 8:51
56:00 5:36 9:01
57:00 5:42 9:10
58:00 5:48 9:20
59:00 5:54 9:30
60:00 6:00 9:39
61:00 6:06 9:49
62:00 6:12 9:59
63:00 6:18 10:08
64:00 6:24 10:18
65:00 6:30 10:27
66:00 6:36 10:37
67:00 6:42 10:47
68:00 6:48 10:56
69:00 6:54 11:06
70:00 7:00 11:16
71:00 7:06 11:25
72:00 7:12 11:35
73:00 7:18 11:45
74:00 7:24 11:54
75:00 7:30 12:04
76:00 7:36 12:14
77:00 7:42 12:23
78:00 7:48 12:33
79:00 7:54 12:43
80:00 8:00 12:52
81:00 8:06 13:02
82:00 8:12 13:12
83:00 8:18 13:21
84:00 8:24 13:31
85:00 8:30 13:41
86:00 8:36 13:50
87:00 8:42 14:00
88:00 8:48 14:10
89:00 8:54 14:19
90:00 9:00 14:29

Written by Katie McDonald, 6th May 2025

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couch to 10k training plan for beginner runners
Just starting runningrunning

Couch to 10K Training Plan

by Katie McDonald
written by Katie McDonald

So you’ve decided to start running, good for you! I’m so excited to have you here. The Couch to 10K is a great goal to have. It’s even better to have a proper plan in place to keep you on track to achieve your first goal!

A 10K is just over 7 miles.. So how will you do it?

I’ve put together a 12 week training plan to help get you from couch to 10k. You can scroll down to see each week’s activities, or download the PDF version below.

Grab your couch to 10K plan

I’ve even mapped your 12 weeks so that 1 page has 2 weeks on it, so you’re printing half the paper! AND you’ve also got a  “Done?” column so that you can tick off as you do every day, week and training session.

Written by Katie McDonald, 5th May 2025, Updated 8th September 2025

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5k pace chart for runners
Become a better runnerPacerunning

5k running pace charts

by Katie McDonald
written by Katie McDonald

5K pace chart

Here’s my downloadable 5K pace chart.

 

What is my 5k pace?

To calculate your 5k pace, you need to divide the total time by the distance of the race. 

If’ you’re thinking about your next 5k race, I would keep in mind a couple of things. Firstly, if all of your recent runs have been easy runs, and there’s been no tempo runs or other training, then your most recent 5k paces might not be a true reflection. You have potential to be doing a faster 5k pacing.

In the same mindset, if you’re a beginner to running and have only been out for a run once or twice recently, you’ll need to get out there a few more times to get a true picture of your 5k pace.

What’s the average pace for a 5km run?

The average pace for a 5km run for men is 11 minutes 10 seconds per mile, so the finish time would be 35:22 minutes for a 5K. For women, the average page for a 5km run is 13 minutes per mile, so the 5km finish time is 41:21 minutes.

That’s according to RunRepeat’s data from November 2023.

 

My latest 5K paces

I’m often running 5K distances in the week. But I’ve only just started doing Parkruns recently. Parkruns are 5K races (but anyone can join or spectate or volunteer, and you can walk too). Here’s photos of the 5K pace confirmation email, so you can see my finish times have been 30 minutes and 31 minutes.

5K pace Parkrun time – 28th December 2024

This was my first ever Parkrun. It was SO muddy and slippy and there was 163 runners, so there wasn’t really any room for going much faster. I was just pleased to have done the 5K and shown up by myself as I didn’t know anyone. My 5K time was 31 minutes 55 seconds.

5k run time from parkrun

5K pace Parkrun time – 4th January 2025

This was my second ever Parkrun.

As you can see it’s only a week later, so not much of a gap again for any huge training! I’d just loved the first time so wanted to try again. This time my 5K pace was 30 minutes 3 seconds. So I’d been a whole minute faster than last week, but it was far less icy this time. There was still plenty of mud and some awkward slippy turns and lots of people..

email 5k run time from parkrun

5k pace time, not in a race

I do typically really enjoy the longer runs, but the closest distance I have to a 5K at the moment (being 3.1 miles) is 3.01 miles, so almost. Maybe take 20 seconds or so with a pinch of salt. But you can see in this photo my overall pace was 9 minutes 20 seconds, taking a total of 28 minutes and 7 seconds.

But the important takeaway with this 5k pace time is this. This was taken in February/March time on a solo run. So it’s brighter weather, no mud, snow or ice to slow me down. It’s mostly road/path running. And I was running solo, not politely running behind a fellow parkun participants.

And I bet you didn’t know this.. Parkruns (rightfully so) encourage no headphones, for safety reasons. And so on my solo run here, the headphones are straight back on. So I could listen to my running music… And my pace has completely changed!

5k run pace time on garmin watch showing 9 minute 20 seconds

What affects a 5k pace? According to HealthLine

“Age, sex, and fitness level” are the biggest factors that affect a 5K pace, according to HealthLine. And they’re not wrong. Men do tend to be able to run faster than women. And if you’re a seasoned runner, you’ll run faster than someone who’s running for the first time.

healthline say age sex and fitness level affect 5k run time

But as a regular runner myself, I would say there’s a few other factors that really need to be considered.

What else affects a 5K pace? According to a frequent runner

Race conditions affect your 5K pace time, as you can see from the proof above. A muddy, icy and very busy 5K parkrun took me 31 minutes 55 seconds. A less muddy and less busy 5K parkrun wih no ice took me 30 minutes and 3 seconds, shaving nearly 2 minutes off my time.

And there’s more factors too..

  • How well you’ve slept
  • How nutritional your diet is
  • What you’ve consumed that day (if anything) 
  • How stressed you are
  • How hydrated you are
  • Alcohol intake
  • Smoking/other habits

Want to know more about what a good 5k time looks like and how to get there? Watch my explainer video on that article, and remember that running is your own personal journey. It’s not all about pace!

Written by Katie McDonald, 17th September 2024, Updated 5th May 2025 

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week 1 of the 4week training plan for 5k race
Pacerunning

Pacing for a 5K

by Katie McDonald
written by Katie McDonald

So you’re doing a 5K! Good for you, that’s great news.

How do I pace a 5K?

You’re now wondering how to pace the 5K as a beginner runner.. You’re in the right place. Let me break it all down so you’re a bit more clued up when it comes to race day.

Why is it so important to pace your 5K run? Because if you sprint from the start line, you’ll likely exert all of your energy right at the very start and then get running burnout for the rest of the race.

So here’s some ways of running a 5K and not burning out.

Beginner 5K pacing strategies

1. Steady the whole 5K

This is where you start, maintain and finish your 5K with a very steady, consistent pace. There’s no sudden speeding up, or burning out. You stay nice and steady the whole time.

Lots of people like this method because you’re less likely to get really tired at the end because you’ve still got a bit left in the tank. Also, if you’ve been doing a bit of running before this planned 5K, you will already have some kind of idea on what your pace is.

What I mean is, you’ll know (roughly at least) how many minutes per mile you’re running. A 5K is 3.1 miles so you’ll know what kind of pace you’ll need to stick at, to run steadily the whole time.

If you’re still new to running, have a 5K to run and don’t know your pace yet, you can use a running watch or app; that will show your exact pace.

 

2. Run then walk

Option 2 is to run or jog for a little bit (whatever you’re comfortable with), and then walk for a bit. And then alternate that method throughout your 5K. For example, you could run for 2 minutes at the start, then walk for 1 minute, and keep switching that, as much as possible.

This method is great for those who are very new to running. If you’ve never run before and are challenging yourself with a 5K run like a Parkrun for example, the run – walk method could be a good shout for you. There’s no pressure to be consistently running for the whole duration. 

But if you’ve been doing a bit of running and feel slightly more comfortable with the 5K, you might choose to run for 5-10 minutes, and then walk for 30 seconds. It really depends on your level of fitness and experience of running.

3. Run the second half a bit faster

This third option could tempt the more experienced runner. If you’re brand new to running, I wouldn’t recommend this one. The concept is to run the first half of the 5K at your steady pace (this will be relative). And then in the second half, you run slightly faster.

You’ll then have what’s called a ‘negative split’ when you finish your 5K. Each split is a mile so your latter miles will be faster. The adrenaline of the race will help you run that bit faster, especially in the last half a mile or so. And when you see the finish line, you’re bound to realize you’ve got a tiny bit more energy you can use now and really go for it.

But I would reiterate that this pacing strategy should only really be used by runners who are more experienced. The reason being you’ll have better awareness of how happy or unhappy your body is when it’s being pushed. 

Example 5K pacing plans for beginner runners

If your goal is: to just finish

This is a great goal for new runners trying to set a reasonable goal. Finish the line! Running isn’t always about speed and pace, even though you’re being tracked. You can just enjoy your run and feel accomplished when you’re done!

To do that, try to jog or run lightly at what’s a manageable pace for you.

This is often called ‘conversational pace’. Try and run slow enough that you could hold a light chat with someone. Can’t do that? Slow down.

If your goal is: to run a sub 35 minutes 5K

Here’s a picture I made which has a plan if you’re an experienced runner wanting to strive for a sub 35 minute 5K. I’ve included some tips in there for each kilometer / mile too.

pacing for a 5K sub 35 minute plan

If you goal is: to run a sub 30 minutes 5K

Here’s a picture I made which has a plan if you’re a very experienced runner wanting to strive for a sub 30 minute 5K. I’ve included some tips in there for each kilometer / mile too.

pacing for a 5K sub 30 minute plan

Mistakes pacing a 5K

  1. Starting off too fast!
  2. New runners thinking you should only set a time-based goal
  3. Forgetting to enjoy your 5K
  4. Ignoring your ‘easy’ pace in training
  5. Forgetting nice steady breathing due to the adrenaline

4 week 5K training plan for beginner runners

I’ve put together a 4-week training plan for completely new runners. Obviously it will depend on what level you’re already at. So if you’re not doing any exercise at the moment, you’ll likely need more than 6 weeks, and you might need to vary the intensity of workouts.

You can download the plan below.

But here’s what the plan looks like!

week 1 of the 4week training plan for 5k race
week 1
week 2 of the 4week training plan for 5k race
week 2
week 3 of the 4week training plan for 5k race
week 3
week 4 of the 4week training plan for 5k race for beginners
week 4

You could also consider getting a personal trainer or running coach if you’ve signed up for one and are struggling for motivation! Again, adjust the intensity and volume based on your fitness level and goals. Always consult with a healthcare professional before starting a new workout routine.

FAQs about 5k pace strategy

There’s all sorts of questions I get asked about running 5k races. From the basics to training, here’s just a few of them and my answers.

1. What should you do the day before a 5K?

The day before a 5K, you should focus on rest and relaxation. Avoid any strenuous activity and get a good night’s sleep. It’s also important to stay hydrated and eat a balanced meal. I’d avoid a big night out on the town for sure!

My dad always taught me to not do anything extra, or anything you wouldn’t normally do. You’ve done your training; the last thing you’ll want to happen is to injure yourself or cause a problem – so any spontaneous stretches etc (that you don’t already do) are also not a great idea.. It just takes one niggle to give you an injury!

2. How many steps in a 5K?

There are approximately 1,609 steps in a 5K race. But don’t think about the steps otherwise it’s a bit overwhelming!

3. What is a good 5K pace?

A good 5K timing depends on your fitness level. However, a general guideline is to aim for a pace that you can sustain for the entire race. But if you’re doing a 5K for the very first time, try not to think about what’s a ‘good’ pace because it’s a huge achievement to finish!

4. How many meters is a 5K?

A 5K is 5 kilometers long.

5. Should you run a 5K without training?

It is not recommended to run a 5K without training. Training will help you prepare your body for the race and reduce your risk of injury. I’d recommend using the above training plan for 4 weeks (or start it earlier if you’d prefer!) to get ready for a 5K. I’ve designed it to be for total beginner runners.

Written by Katie McDonald, 18th September 2024, Updated 5th May 2025

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Become a better runnerPacerunning

How to Get Faster at Running: 8 Pro Tips

by Katie McDonald
written by Katie McDonald

How to get faster at running long distance

Everyone wants to run really fast. But how do you actually do it? Here’s my advice on how to get faster at running. Whether it’s longer distance, running a mile or somewhere in between, there’s a few things you can do to get faster when you run.

How to get faster at running (outside of running)

What? Can you even do that? How do you get faster at running outside of the actual running? Don’t assume to become a faster runner, you should just always run and run fast. No, there’s a few things you can try as a more holistic approach to help your running pace and performance overall.



1. Add strength training

Doing some form of strength training will help you become a better runner. You’re building your muscles in a different way than when you’re just jogging. I talk more about how I balance strength training and running over in another blog.

2. Yoga, pilates or stretching

I mean, you should definitely be stretching properly after every run anyway, and before! But yoga and pilates can really help your flexibility and muscles too. And I’ve definitely felt the difference of doing a 5k run, and then the next day a pilates class can really work wonders for runners. 

3. Diet

I don’t mean dieting as in eat less and go on Keto. I mean fuelling correctly. Eat right before you run and you will run faster. You’ll have more energy. You’ll be able to focus a lot more on your pace, your breathing, your form, everything. You’ll feel in control and that’s key to a great performance as a runner.

If you don’t pay much attention to what you eat before your run (or even during if you’re a very long distance runner), then you might not feel great. You’ll feel the total opposite to the above; low energy, low focus, and hunger!

Check out the article linked just above for some inspiration. I’ve eaten a balanced meal the night before a run, had a sufficient breakfast for fuel, and then felt completely in control on my 10k pace for example. I felt good and steady the whole route and had enough in the tank at the end to power to the finish line (outside my house!).

4. Join Facebook groups full of runners

I’m part of several Facebook groups in the UK and the USA. Runners of all kinds of ages, genders and abilities are running for the fun of it, to inspire (and motivate) themselves and others, or they’re actually doing races like the couch to 10k or half marathons.

These groups are the perfect way to stick to that routine. When I first joined groups like this, I wouldn’t post much if at all, and I’d just enjoy seeing other people running.

And then I realized. I wanted to up my game too and so I started posting. Asking for thoughts, sharing my progress. And it works. I’d done more runs in the one week and shared my progress. Community helps you become a better runner.

5. Use the guided runs on Runkeeper, Strava or Nike Running Club

I’ve used Runkeeper for years to track my runs, and I know lots of runners use Strava in a similar way. But I’ve also used the Nike Running Club app. The guided run for example uses a playlist of running music from Spotify or Apple Music on shuffle, and then there’s a pre-recorded voice over of a coach talking to you.

They’ll psych you up and distract you from any aches etc. They’ll remind you how many miles or kilometers you are into your race. It also prompts you to do form checks and gives you helpful questions in case you’re not sure how to check that. Then in the last kilometer, 100 yards, and 20 yards, it will talk you right down to the finish line!



How to really get faster at running

1. Switch up your training

Don’t always just go for a run. Don’t get me wrong sometimes that’s a nice thing to do if you need  a bit of a mental health run. But if you’re trying to get faster at running, you need to mix it up.

Try and add some of the below types of runs into your schedule – and yes, you should have a bit of a schedule to keep you on track:

  • Tempo runs – designed to get you running faster for a set short time, and then ease off the gas, and so on
  • Easy runs – designed for a gentle movement to wake up the muscles, but you don’t want to go too speedy on these ones
  • Hills – add some hills in, why not – it helps you to learn when to open your stride and cover the distance faster

2. Put the work in

Hard work will help to be honest. Doing the odd tempo run, one pilates class and then mostly easy runs won’t make you a faster runner. To run fast takes work. It’s not easy. You have to be willing to make a commitment to improve. You have to actually do these things.

Eat the right fuel; and not follow up with a load of puddings every night. You have to attend the yoga and pilates classes. Do your stretches properly. Run more. Get your tempo runs in. Run with a friend if that helps you. Put the work in, and you’ll start seeing your pace improve.

3. Run slow to run fast

Isn’t that madness? No, running slow can help you run fast. How does that work? Well if you run really fast right at the start of your run or race, you’ll burn out pretty fast. Your first mile pace will look pretty great. But then the rest of your pace is very likely to suddenly become much slower.

Control your energy. Regularly check in to make sure your running form isn’t poor:

  • Are your hands clenched up?
  • Are your shoulders up near your ears?
  • Are your hands and arms crossing over your body rather than parallel to it?

Breathe. Keep it steady. It sounds simple. But slow and steady does win the race.

How long does it take to get faster at running​?

With all those tips, I wanted to clarify that there’s no hard rule book on how long it will take to get faster at running. It really boils down to a few things:

Your age

An elderly man will be slower than a young man because his body and muscles are older. So if you’re younger, you could use your youth to your advantage!

Your gender

According to 2022 data from NeuroScience News, men run faster than women at shorter distances. But in my opinion and experience, this is where the next few factors are really make or break…

Your running history

Have you been running on and off for months and even years? Do you have something to fall back on, so you can pick up where you left off?

Or have you never ever run before? You’ve just started a walk-jog-walk after work, or maybe you’ve tried a Parkrun and are feeling inspired by all these other runners?

Depending which one you are, or whereabouts you are on that scale, will influence how long it takes you to get faster LOADS.

It depends how seriously you’re taking this training, and how much running you’ve been doing in general recently and historically. For example, if you’re a total newbie to this,  you’re better off reading my guide to runners for beginners. It might take you a good few months if you’ve not really run before.

And that could be just to start not hating running! Because a lot of people who start running because they want to try it, don’t enjoy it when they start because it’s hard! You start jogging, you’re out of breath and it’s uncomfortable!

But maybe you’re a more seasoned runner historically, and you’re taking it more seriously. Let’s say you’re doing at least 2 or 3 runs a week, you’re likely going to see improvements in your pace far quicker, because you’re  not having to build up to the work. You’re building on good foundations. So it could be in less than a month.

But go at your own pace. Don’t over do it.

So! Want to get faster at running long distance or at a mile? It’s all the same approach to putting the work in.

Written by Katie McDonald, November 2024, Updated 3rd May 2025.

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tips to run slow to run faster
Become a better runnerPacerunning

Run slow to run fast

by Katie McDonald
written by Katie McDonald

Surely you should just practice running faster, to get faster at running? Nope. That’s not how it works. There’s a science behind slow running to essentially get your body into the right pace.

Let’s look at why running slow can help you run faster. And then we’ll get into some tips on how to become a quicker runner.

Can running slow help you run faster?

Yes running slow can help you run faster. Watch this video where I explain how I did it recently.

How slow running can make you faster

While many runners focus on speed work to improve their performance, slow running is equally essential. Running at a comfortable pace can help you build endurance, improve efficiency, and prevent injuries. By incorporating slow running into your training regimen, you can unlock your full potential as a runner.

The science behind slow running

Running slowly can have significant physiological benefits. When you run at a pace that allows you to maintain a conversation, your body is primarily using aerobic energy systems. This improves your aerobic capacity, which is essential for endurance. Additionally, slow running can help you develop a more efficient running economy, meaning you use less energy to cover the same distance.

 

 

So how does slow running boosts the aerobic system?

More oxygen

When you run at a steady, comfortable pace, your body becomes more efficient at taking in oxygen from the air and delivering it to your muscles.

Enhancing mitochondrial function

Mitochondria are the “powerhouses” of your cells. Slow running helps to increase the number and efficiency of mitochondria, improving your body’s ability to produce energy aerobically.

Improving lactate threshold

The lactate threshold is the point at which your body starts to produce more lactic acid than it can clear. By training at a slow pace, you can gradually increase your lactate threshold, allowing you to run at a faster pace for longer periods before experiencing fatigue.

Improving capillary density

Slow running can increase the density of capillaries in your muscles. This improves blood flow and oxygen delivery, enhancing your aerobic capacity.

Finding your ideal pace

To find your ideal slow running pace, aim for a comfortable effort where you can still hold a conversation. This pace should feel easy and sustainable. Remember, everyone’s pace is different, so don’t compare yourself to others.

The importance of consistency

 

Consistency is key when it comes to slow running. Make sure to incorporate slow runs into your training routine regularly. Aim for at least 2-3 slow runs per week.

 

Balancing slow running with speed work

While slow running is crucial, it’s important to balance it with speed work. A well-rounded training plan should include both types of runs. This will help you develop both endurance and speed.

What mistakes should you avoid when you’re trying to run slower to get faster?

1. Going too fast: Remember to keep your pace comfortable and conversational. When the adrenaline kicks in, you’ll ofte want to sprint off at the start. Don’t! You’ll likely just lose your energy soon enough. So holding back and keeping things slow and steady is far better..

2. Neglecting other training components: Ensure you are also incorporating strength training, flexibility exercises, and adequate rest into your routine.

3. Overtraining: Listen to your body and avoid overtraining. Take rest days when needed. I speak from experience when I say that doing too much really does lead to burn out.

Struggling to build sustainable habits? Read (or listen to the audiobook) Atomic Habits by James Clear.

Check out my infographic with 8 mistakes to avoid. Need some more advice on how to get faster at running, head over to that article!

Does running slowly help you get faster?

Here are some of the most important ways to get faster at running:

  1. Consistent Training:
    • Mileage: Gradually increase your weekly mileage to build endurance.
    • Variety: Incorporate different types of runs, such as interval training, hill repeats, and tempo runs.
  2. Quality Over Quantity:
    • Speed Work: Regularly include speed workouts like interval training and tempo runs to improve your pace.
    • Hill Repeats: Train on hills to build strength and power.
  3. Proper Nutrition:
    • Fuel Your Body: Eat a balanced diet with plenty of carbohydrates, protein, and healthy fats.
    • Hydration: Stay hydrated before, during, and after your runs.
  4. Rest and Recovery:
    • Sleep: Ensure you get enough quality sleep to allow your body to recover.
    • Rest Days: Incorporate rest days into your training schedule to prevent overtraining.
  5. Form and Technique:
    • Focus on Form: Work on improving your running form to reduce energy waste and prevent injuries.
    • Cadence: Maintain a consistent cadence to improve efficiency.
  6. Strength Training:
    • Build Muscle: Incorporate strength training exercises to improve your running economy and reduce the risk of injuries.
  7. Mental Toughness:
    • Visualization: Visualize yourself running at your desired pace and crossing the finish line successfully.
    • Positive Mindset: Maintain a positive attitude and believe in your ability to improve.

By following these strategies consistently, you can gradually improve your running speed and achieve your goals.

 

I personally find music helps me run faster but I have to get a good playlist on to match my vibe that day. There’s lots of morning running playlists on Spotify for example if I’m after a more relaxed jog to wake myself up. Or there’s lots of 80s running playlists if I want something to shake off the week as I run into the weekend with a good fun, energized run!

If I’m training for something that can help me feel motivated to run faster. For example, you might train to get a good timing for your 5k pace.

And that’s it! So, if you’re at the gym on a treadmill or running outside, and you want some inspiration on how many miles you should run per week, head over here.

Written by Katie McDonald 18th September 2024, updated 3rd May 2025

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GymMost popular runningPacerunning

Treadmill speed to pace chart

by Katie McDonald
written by Katie McDonald

Treadmill speed to pace chart

I’ve created my own treadmill pace chart so you can see for yourself. Whatever treadmill speed you’re running at, you can then see what running pace that equates to.

treadmill pace chart

Or, you can download it here: My downloadable treadmill pace chart

Treadmill walking pace chart

Most people walk about 2-4m miles per hour on a treadmill. Not sure what pace that means? Here’s a treadmill walking pace chart below so you can see your treadmill pace, the pace per mile, and what sort of exercise you’re actually doing.

Download: Walking pace treadmill chart

Should you use a treadmill speed to pace chart? 

Let me explain whether you should use a treadmill speed to pace chart, and where to start with treadmill running. I’ve been running (on both treadmills at the gym, and at home, and outdoors for years) and this is my advice. Watch the YouTube video below.

 

FAQs about your treadmill pace

Are treadmill speeds in mph?

Yes, typically treadmill speeds are in miles per hour. That’s why you can then input your treadmill mile pace into a treadmill calculator, and it will convert it to a running pace. Say for example, if your treadmill says your speed is 3.8 miles per hour, that’s 15:47 minutes per mile.

How fast is 7 on a treadmill?

The ‘7’ on your treadmill will likely be referring to 7 miles per hour. So you’re doing 8 minutes per mile.  Depending on your running experience, that’s typically a very good speed. If you’re a beginner to running, you’re likely running too fast!

Choosing between treadmill and outdoor running can be a dilemma for many fitness enthusiasts.  What’s it like running on a treadmill vs outside? I’ve explained everything you need to know here so you can get to grips with which form of running you might prefer.

Written by Katie McDonald, September 2024, Updated 27th April 2025

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Pacerunning

Convert minutes per kilometer to minutes per mile

by Katie McDonald
written by Katie McDonald

Table: Converting miles to kilometers

Need help converting miles to kilometers? Here’s a picture of PDF I’ve put together for you. So for example, if you’ve run 3 miles, you’ve run 4.828 kilometers.

Download for free: converting miles to kilometers

converting miles to kilometers

 

Table: Minutes per mile into minutes per kilometer

For example, if you’ve run a 8 minute mile, that’s about 5:15 per kilometer. We’ve included the minute timings for every 30 seconds, so starting from 7 minutes, then 7 minutes 30 seconds and so on.

Minutes per Mile Minutes per Kilometer
7:00 4:35
7:30 4:55
8:00 5:15
8:30 5:35
9:00 5:55
9:30 6:15
10:00 6:35
10:30 6:55
11:00 7:15
11:30 7:35
12:00 7:55

 

How to Convert Minutes Per Mile to Minutes Per Kilometer

When running or cycling, you might encounter distances measured in miles or kilometers. Knowing how to convert between these units can be helpful for tracking your progress and comparing your performance with others.

How many kilometers is 1 mile?

1 mile is approximately equal to 1.609 kilometers. So, to convert minutes per mile to minutes per kilometer, you simply need to divide your minutes per mile by 1.609.

Here’s a simple formula:

  • Minutes per kilometer = Minutes per mile ÷ 1.609

Example:

If you run a mile in 8 minutes:

  • Minutes per kilometer = 8 ÷ 1.609 ≈ 4.97 minutes per kilometer

Online Calculator

For a quick and easy conversion, you can use an online calculator. Many websites offer this functionality. Just search for “miles per minute to kilometers per minute calculator” and you’ll find several options.

Why do I need to convert miles to kilometers?

I use Runkeeper which tracks everything in miles. But when I use the treadmill at the gym, it tracks the distance as kilometers. So I have to keep switching between the two pieces of data.

Some other reasons you might need to convert miles to kilometers or vica versa are:

  • Comparing with Others: Many running or cycling events use kilometers as the unit of distance. Converting your pace to kilometers per minute allows you to compare your performance with others who use this unit.
  • Training Plans: If you’re following a training plan that uses kilometers, being able to convert your pace to this unit can help you stay on track.
  • GPS Devices: Some GPS devices allow you to set your preferred unit of distance. If you’re more comfortable with miles, you can convert your pace to kilometers per minute to use on your device.

Written by Katie McDonald, 11th September 2024, updated 27th April 2025

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peak heart rate by age table
Become a better runnerrunning

How to Lower Heart Rate While Running: 5 Ways

by Katie McDonald
written by Katie McDonald

How to keep your heart rate low while running

Have you started running and feel like your heart rate is incredibly high on your run? You can try and lower your heart rate. I personally find the below really helpful. I may look red and puffy at the end of my run and can feel that my heart has had some good exercise. But I don’t feel like it’s struggled to any negative level. I’ve not been uncontrollably or uncomfortably out of breath.

So if you do, try these tips to bring your running heart rate down.

1. Be conscious of your breathing

It seems obvious, but learn to become conscious of your breathing. I started running years ago. And if I had a penny for every time since I ‘forgot’ how to breathe during a run, I’d be a millionaire. It’s not that you don’t breathe.

It’s that if you start your run a little mindlessly, and don’t pay any attention to how you’re breathing, you can’t remind yourself to actually breathe properly.

For example, I now try and find a good rhythm within minutes of starting a run of breathing. So I’ll make sure I’m aligning my legs with my breath. I’ll breathe in for 2 breaths (or 2 strides), and out for two breaths/strides. That way, it’s sustainable.

Don’t get me wrong. I’ll have to have regular check ins with myself during my run and re-align if I realize my breathing is a bit all over the place. And I suddenly feel more in control of my heart rate, and my run.





A lot of people will say “slow down” as the first tip to reduce your heart rate when you’re running. And I get why, obviously. But I think the above breathing technique works wonders for me. Of course, if you’re sprinting through a 3 mile run, you will be out of breath. So, yes, consider pace. But breathing is important too.

2. Don’t do short, shallow breaths

If you take little inhales as you run, it’s not going to cut it. You need to be filling your lungs with oxygen a lot more than that. Obviously if you’re just getting started as a beginner runner, and you’re doing a couple minutes, then it might not seem as important. But that can be the best time to start building good breathing techniques in your running journey.

Breathe in relatively deeper than you think. Do that for 2 strides, and then exhale for 2 strides. Or, you can do it for 3-4 strides. Find the counts that work for you. But make it sustainable.

You want to get yourself in what’s called “zone 2 training”. So your heart rate is up because you’re exercising, but you’re keeping it ‘low’ still.

3. Improve your cadence

Hang on, what’s cadence when running? It’s your stride rate. So how many strides you take per minute, also known as SPM.

How to work out cadence? Count how many times your right foot steps on the ground in 1 minute. Times that by two. So for example, if you count 50 in 1 minute, your running cadence is 100. Improving your cadence is about shortening your stride.

How does a higher cadence help lower your heart rate?

Dr Greg at Rehab 2 Perform explain that if you take shorter strides (and therefore more steps, and a higher cadence), your heart rate stays lower. Obviously, your heart rate will still be high because you’re exercising. But the theory still stands.

If you’re taking huge leaps every time you stride in your run (lower cadence), that’s going to contribute to a higher heart rate because you’re using so much more energy!

4. Add weight lifting to your exercise routine

Weight training can help reduce your running heart rate because it gets your body used to the higher effort, without needing to raise your heart rate as much. It makes sense.

If you’re running 1-2 times a week and sitting on the couch the rest of the time, your heart rate could have room for improvement (although doing some cardio is better than none!). But if you’re also adding strength training in there a couple of times too, your heart is going to get used to pumping blood and oxygen round your body.

And your muscles will get stronger too. So, next time you run, it won’t feel as much of a shock to your system.

Health Partners talk about a study in Texas that showed the impact of weight training on your heart health. The study looked at over 12,000 people who did some weight training every week.

The results?

40-70% decrease in heart disease risk factors.

5. Build consistency

Consistency is under-rated in my opinion. Let’s say you balance strength training into running, you work on your cadence,  and improve your breathing. You do that for a few weeks or maybe even months. You might start noticing an improvement in your heart rate. But if you then stop, and throw the towel in for whatever reason.

Or maybe you’ve not given up. Life changes and you can’t commit to as much any more. You’ll then notice the difference if you fall out of the habit.

Consistency is just as important as everything else. If you stick to the training, and keep getting better, and that becomes your life and your running journey. Your training age improves. So, you’ll get to 50, 60, and 70, and won’t feel your age.

How does more running lower your heart rate?

Dr Augustine spoke to Runner’s World tells us that if you’re doing more than 3 hours of some exercise a week, your heart will see changes, and it explains how that happens.

… the heart itself becoming bigger in size so it doesn’t have to beat so fast to increase the cardiac output. Also, we all have a pacemaker in our heart called the sinus node, and through regular exercise it’s believed that the sinus node down-regulates slightly and lowers the heart rate.

What else can affect heart rate?

1. Age

Your heart rate tends to drop when you get older, Dr Augustine explains. You can use this very loose rule of thumb to work out your ‘peak heart rate’: 220 minus your age.

Here’s a table I’ve put together based on Runner’s World’s data.

peak heart rate by age table

 

You can download ‘peak heart rate by age table‘ here.

2. Nutrition

If you’re eating a well balanced diet and enjoying the fattier, greasy, foods as treats a little less often, that’s good. If you’re consuming foods that make your heart work harder a lot more often, then your heart will have to do exactly that.

3. Weather (or temperature)

We all know when it’s that bit warmer, it’s that bit harder to run (or do any exercise!). But did you know that:

For every degree your body’s internal temperature rises in the heat, your heart rate increases by about 10 beats per minute?

That’s according to Cleveland Clinic. So make sure you’re hydrated before, consider taking some water or sports drink for during your run, and re-hydrate properly after your run.

I’m not a lover of running through the summer because I just don’t enjoy the feeling of being stifling hot and running at the same time. So, I’ll often run much earlier or later in the day.

And then have a nice cool shower afterwards to bring your temperature down a little.

That’s a wrap on how to lower your heart rate when you’re running

You can do it! With regular exercise, a higher cadence, and some weight training in there, there’s definitely room for a lower heart rate when you’re running.

How do you know if your running heart rate is too high?

You can judge this by feel. If you’re gasping for breath and you feel dizzy or something’s not right, then I (as a runner, not a medical professional) would say you’re pushing your heart too far. Maybe consult your doctor if you’re worried!

Bring your heart rate down a little (it won’t come all the way, remember), and you’ll become a better runner, and likely enjoy the whole process a lot more too!

Written by Katie McDonald, 13th November 2024, Updated 27th April 2025.

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tips for running with eczema
running

My top tips for running with eczema

by Katie McDonald
written by Katie McDonald

Running as an eczema sufferer is so hard. I see you. The itchiness, the redness, the discomfort. I get it. I had eczema on my elbows and on the backs of my knees as a little girl. And I saw a dermatologist in 2025 too who confirmed, that along with my family history… yes, I probably do have eczema.

And I’ve been running for years, so here’s my top tips to make running a little more comfortable to avoid any nasty flare ups if you do suffer with it too.

Top tips for suffering with eczema as a runner

1.Drink water

I bet you can’t believe the first tip isn’t to moisturize?! Well, listen up eczema gang. This can sometimes be for those who suffer more extremely. But I’ve definitely noticed that if I drink more fluid in the day (water, squash and other non-alcoholic options I’m referring to), my body is more hydrated and it can help the symptoms.

If you have eczema your skin is EVEN MORE DRIED OUT. So you can’t drink too much. Well, you can, but just get your fluid in. At least 2 liters..

2. The perfect shower (temperature)

Finish your run. And then within 5 minutes (or after that, you’ll likely start feeling triggered..), get the shower on. When my body is trying to cool down is the most sensitive time. It’s the time I have to really focus: Do Not Scratch.

Get the shower nice and cool – find your favorite temperature. And then use the relief from the cooling water instead of scratching. Take a big deep breath and feel the relief.




3. Moisturize

Yep, you knew it was coming. I’ve tried EVERY cream under the sun you’ve probably heard of, and then some you might not have. Dermalotion is the main one I use now though. And I actually like to use Simple’s Gel Cream on my face after my post run shower – it’s SO refreshing I can’t begin to tell you (and it’s cheap enough too).

4. Sensible running clothes

Unless it’s winter, I just can’t wear tight running clothes. My skin will freak out. How do you know if they’re too tight for eczema life? If, post-run, you take your kit off and you can feel that itch or burn coming… they’re too tight.

When it comes to running clothes for my eczema people.. Loose, loose, loose. Baggy is better! It doesn’t have to literally be so baggy that you feel like a bin bag. But looking super duper toned in skin tight running gear is just not worth it when you have eczema.

If you have any tips as a fellow eczema sufferer you feel I’ve missed or are worth maybe adding in (to help the rest of the gang!), please let me know on lifeofamissfit@gmail.com

Remember, it’s really hard but I do find this routine helps me stay (more) sane…

Keep your head up, and if you’re struggling, perhaps speak to a dermatologist!

Written by Katie McDonald, 25th June 2023, Updated, 25th April 2025.

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running after a break
Just starting runningMotivationrunning

How to Start Running Again, After a Long Break

by Katie McDonald
written by Katie McDonald

I took a break from running years ago – and I wrote my story on why I did that break. It can happen to us all. And it’s nothing to be shamed of, I will say. I just fell out of love a little with it. For whatever reason, my gut was telling me I needed to step away for a while.

But once you’ve had the break, sometimes for a week or two, sometimes for several years,  how do you start up again? How do you get back ‘out there’? Well I’m no Mo Farah, but I’ve done x2 half marathons and I run pretty regularly and have done now for years. So here’s my advice.

What’s the best way to start running again?

1. Just do it

It can be easier to plan it all in your head and then find a reason – ANY reason – not to do it. You’ll be scared or a little embarrassed maybe you’re not as fast as back then. If you’re a runner, you’ll probably have experienced some kind of procrastination. That’s okay. But the best way to get back into running after a long break, is to just do it.

Jump on the treadmill, or get outside. It doesn’t have to be long. Start with 10 minutes if that’s easier. Start with something. A bit like writing – another one of my loves, you can edit or improve a blank page. And it’s the same with running. You’re not going to be perfect the first time you jump back into the laces. You need to warm back up that muscle memory.

Start with something.

2. Run for the sake of running

Not to have a ‘goal’ or desired pace might seem odd to those of you who are into a habit of running. I’d want to strive for something. Like a good 5K pace or something. But if you’ve taken a break from running, you need to get back into it first. Run for the enjoyment of it. Remember what it feels like. And allow yourself to settle back in first. Get that adrenaline going before you start setting goals.

Otherwise it might feel far harder, and it should be about enjoying it!



3. Celebrate every milestone

If you’re starting from scratch again, this is super important. Find a way to celebrate every single milestone. Not been out in over 6 months, and then you go and do a run (of whatever mileage)? That’s amazing! Seriously, your body won’t be used to that. Even if you’ve been active, through strength classes or walking etc, running is a sport entirely to itself.

So every win needs to be acknowledged. A 5K race, going from couch to 10K, just getting started and running outside! They all deserve recognition. And not for the speed – pace doesn’t matter when you’re starting after a long break. Please remember that, otherwise you’ll beat yourself up. Which you will, because running is hard. So if you need any motivation, check out these funny running quotes for when you need a little pick-me-up.

4. Slow down!

It might be tempting to start out suuuuuper fast… Don’t! Go slower than you think. Yep, even slower than that. It’s far easier to pick up speed (a little!) if you feel good and comfortable than it is to slow right down because you’re not as fast as you used to be and now you’re struggling to keep that pace.

It’s not a weakness to run slow to run fast. It’s a strength! Know your body, but also knowing how running works. It comes back to that muscle memory again. If you used to be able to do an 8 minute mile, that’s great – but you used to be able to do that. Likely with regular running, and maybe some strength training, great nutrition and good sleep.

So, slow down. Forget about pace. In fact, when I got back into running, I wouldn’t track it on my Runkeeper app. Because I didn’t want anyone – even digitally – to tell me I’m “slow”. Because I knew I would feel like I’d failed on the first run. But actually, it’s a huge win to be back doing that first run!

5. Put some feel-good music on

When you’ve not run for a while, you might feel a bit heavy, a bit sore, and not too light or nimble. But go with the first two tips, and just run for 10 minutes. Find a good running music playlist – specifically choose one that’s been made for slower runs so you don’t burn out after the first song (see point 4!). Enough to give you a reasonable tempo to find your feet to, but not too fast to drain your cardio battery too fast!

I always try and make sure I’m happy with a rough tempo of the general playlist before I start running again. Otherwise, you’re 2 minutes in after a 2 year break, and your music’s not giving you the right tempo – not what you want!

Here’s a slow running playlist on Spotify that might help. Start slow and ease yourself back in.

That’s my advice on how to start running again after a long break. Welcome back to the club – try out these tips because you might feel rubbish, deflated and unnecessarily disappointed if you don’t!

You’re allowed to take a break from running

I will always stand by this! Running will always be there for you, when you’re ready. I can’t emphasize those 3 words enough. When you run, there’s no criteria that says you have to be running X times a week to ‘qualify’.

No, running doesn’t work like that. It understands that life happens. Because it does! Most the time, you plan, you do your run, you feel great and you make a plan again.

But sometimes, work gets in the way. You have family plans or a house move. A friend needs you. Something else happens in life. Because running should fit into your life. It’s a balancing act. Sometimes running can wait. There! I said it.

And sometimes you will just get busy and even though you totally meant to get that run done, you just forget. That’s okay.

You can always come back to running. It will welcome you with open arms. Welcome back!

 

Written by Katie McDonald, October 2024, Updated, 25th April 2025.

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mid run outside
running

What are the benefits of running everyday?

by Katie McDonald
written by Katie McDonald

So, what are the benefits of running every day? Shock answer! You don’t have to actually run a mile or for 30 minutes every single day to reap the benefits. But running often is a good idea and we all know it has great cardiovascular health benefits.

What are the health benefits of running everyday​?

Research shows that even just running up to 10 minutes every day can help reduce risk of heart attacks and strokes.

1. Improved sleep

I love my sleep, so I’m eternally grateful to the science of exercise that it helps you sleep better. It’s proven fact as well. Hopkins Medicine reference a Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.

We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality

It makes sense. When you go for a run, you give your body exercise and you use energy. So it’s tired from that exertion of energy, more so than if you’d sat down on the couch for that time instead.

My Garmin watch will tell me how well and long I’ve slept for. And I definitely notice that when I’ve been for a run, my Garmin watch will tell me I’ve had better quality sleep. It will say things like ‘Restorative’ and I’ll typically have fallen straight into the ‘deep’ sleep stage when I look at the timeline.

2. Cardiovascular health

We’re all told that running (or exercise) in general is good for your health. We’re told because it’s fact, again.

Science Direct has studies that show that just 10 minutes of exercise can reduce your risk of cardiovascular diseases. How? Because you’re strengthening your heart. It’s a muscle remember. And if you’re using that muscle 1-3 times a week, even just for 20-30 minutes, science shows that will help in the long run (pun maybe intended).

3. Running can help you reduce chances of cancer

I know, it’s pretty serious. But it all makes sense. If you’re running regularly, you’re not just giving your heart the activity it needs. You regulate your hormones too, according to American Cancer Society.

The Institute of Cancer Research also has a lot to say on this. There’s all sorts of studies and research that shows us exercising, and particularly running, does help you manage your weight, for example. And so, that can mean you’re less likely to suffer with weight-related issues.

Did you know the American Cancer Society states…

5% of cancers in men and about 11% of cancers in women in the United States are linked to having excess body weight

4. Less likely to get Alzheimers

Researchers at Johns Hopkins carried out a study to understand how much of an effect running can have on the chance of you being diagnosed with Alzheimer’s. And the results are…. astonishing.

They studied 90,000 adults in the UK, and included a four year follow up.  They looked at what happened if you did 35 minutes of moderate exercise a week, compared to if you did absolutely none.  They also looked at those who did more than that, say 140 minutes (or more) of exercise.

The results?

Dementia risks were 69% lower in the 140 minutes or more category.

Should you be running every single day?

You should be running as often as you want to! Obviously if you’re training for something like a half marathon, then you might want to be running more often throughout the week, and have a plan in place for that. Same goes for a marathon.

But if you’re new to running (or even if you’ve been doing it a while), you don’t have to run every single day. In fact, I get more enjoyment out of running when I don’t run every single day.

My body recovers better – I don’t think my gut and my muscles could cope if I did a run 7 days a week. I sometimes suffer with runner’s gut and also juggle a full time job and pet responsibilities.. I’m not an athlete. So if you’re beating yourself up because you’re not running every day… don’t!

Try running 2-3 times a week instead

Obviously, it’s really about how many times a week or a fortnight works for you to run. But you could start with trying to fit one run into your week. Pick a day, stick to it, show up for yourself. And then when you’re ready, you can build that up.

Go from running once a week to twice and then three. But please know that this takes time. I’ve been running for over 10 years; sometimes I’ve run more and sometimes less. But my maximum generally is 3 times a week, and that’s when I’m “peaking”.

In fact, Great Run talks about a medical research study from the British Medical Journal on this exact subject. And they comment this:

Research suggests running just twice per week is sufficient to see improvements in health and fitness.

So you really don’t need to be pushing your body every single day, if you don’t want to. It’s better to do something than nothing at all.

Do you need other exercises too?

Other exercises like pilates, yoga, strength training and walking can all really help give you a far more rounded approach to running. You’ll still reap the benefits of running. But adding in the others can help your muscles recover faster and build strength and flexibility in different ways.



What if I get injured running every day?

If you injure your lower body on a run, the best remedy is usually RICE. That means:

  • R – Rest – Don’t run!
  • I – Ice – Keep it cool so that any swelling helps to go down
  • C – Compression – Get a bag of something frozen from the freezer and wrap it in a tea towel
  • E – Elevation – Keep your leg lifted, so up on the couch for example

If you’ve not run for a while or you’ve overdone it, I usually find ‘RICE’ fixes things soon enough. And then when you’re ready to get back to it, you can do so with care. Don’t jump into a half marathon straight after recovery!

If you’re concerned, contact your health care professional.

What are the benefits of running 30 minutes everyday​?

You can run for 30 minutes every day and you’ll be in better shape fitness wise if you do that for a few weeks. You’ll also sleep better from the physical exercise and you’ll feel sharper mentally too, especially short term. But you don’t need to run for half an hour every single day. And it’s probably worth asking why you want to do that because you’re at a higher risk of injuring yourself.

Throwing yourself in at the commitment of running for 30 minutes every day is a big challenge if you’ve not really run much before. And you don’t necessarily need to. You could run for 30 or 40 minutes twice a week, or even less if you’re a beginner at running. Or if you prefer, run shorter times every day and see how you feel.

But I would definitely recommend making sure you’re looking after yourself if you are running that often:

Should you run every day?

I’d always advise speaking to a healthcare professional before you embark on a huge physical challenge because you want to avoid any injuries, especially if you’re on any medication or anything like that. But in my experience, you’ll get more benefits from not running every day.

Instead, just start incorporating running into your weekly schedule. You could do the couch to 10k. You could start trying to improve your 5K pace. You could even plan ahead and train yourself up for a half marathon (but I wouldn’t do a half marathon without training!). 

How to run every day

If you’re set on running every single day, this is a very rough guideline of how I’d go about it:

You’ll need:

Running gear

Shoes, running top, leggings, comfy socks and sports bra.

I’d always wear headphones too – can’t beat a motivational running music playlist!

Weekly plan

Decide how many far or long you want to run for every day. If you’re new to this, I’d maybe start really small with a 10 minute run or less. And then note down what your plan is for that week. Again, a couch to 10k plan can be helpful here. They’re literally designed to go from zero to something great, without the injuries!

Written by Katie McDonald, 11th November 2024, Updated, 25th April 2025.

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How to hold onto your keys when running
Just starting runningrunning

How to hold onto your keys when running

by Katie McDonald
written by Katie McDonald

Running can be a great way to stay fit and healthy, but it can also be a challenge if you’re not sure how to carry your keys. Here are some tips to help you find the perfect way to hold your keys while running.

How do you hold your keys running?

I remember the days when I would literally hold my keys in my hand! Gone are those days. I’ve worn a running belt (also called a fanny pack) before where I could carry my essentials, like my phone and keys in there.

They are convenient but sometimes a bit sweaty and uncomfortable – not so breathable.

Nowadays, I tend to carry my keys in my Karrimor running jacket because that has secure zip pockets.

But in the warmer months, I use my running vest. I have the Tiya hydration vest and that’s super comfortable.

What’s best for holding your keys when you’re running?

To be honest, it’s what most comfortable for you. Let me rate the ways…

1. Don’t carry them

I couldn’t carry my keys in my hand any more. Not only does it get all sweaty and feel a bit gross, but it’s also not great for your running form.

You really should be nice and relaxed when you run. And if your one hand is gripping your keys securely, 

You’ll also probably be very self conscious that you’re holding your house keys in your hand as you’re running. It’s a bit precarious, especially if you run near a busy road, it’s a little windy, or you misjudge running over a puddle or drain..

 

2. In your pocket might not feel comfortable

I’ve kept my keys in my pocket many times. But to be honest, depending on how many keys and key rings you’ve got on it, it can be quite irritating.  I used to collect With every stride you’ll feel

And then if I took the key off the key ring and just put the key in my zipped pocket, I’d still feel worried it had escaped because it was so small.. Silly, I know. But not something you want to lose outside.

3. A running vest is the best way

I bought a running vest to keep my phone and keys in (as well as snacks maybe). I also realised I couldn’t wear the jacket in the warmer weather because it was holding me back and keeping me too warm. And I’d never go back now! The running vest is a bit like a life jacket but not quite so heavy (ha!).

It fits over your head and gives you quite a reasonable amount of storage for whatever you need running; keys, phone, snacks, water bottle etc.

I also asked a fellow runner, Ewelina..

I used to run with my keys zipped in my jacket pocket, but after losing my house keys in a field on an evening run without a torch, a phone and facing the risk of being locked out the house for (potentially) days, I now hold my house keys in my hand to ensure I don’t drop them.

You can find her on LinkedIn and  Instagram.

By following these tips, you can find the perfect way to hold your keys while running and enjoy your runs without worrying about losing your keys.

Written by Katie McDonald, Updated 15th March 2025, updated 25th April 2025

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good music for running
Become a better runnerrunning

What’s good music to listen to when you go running?

by Katie McDonald
written by Katie McDonald

What should you listen to when you’re running?

If you google around, there’s a few Spotify playlists for ‘running motivation 2025′. But actually, should you listen to anything when you’re running, and what’s worth listening to? Let me help..

The best running music..

The best music to listen to when you’re running is the one that keeps you running!

No, really. Since I’ve started running years ago, and over my years of half marathon training, and just running for fun, I can’t run without music. My advice for you is to try and listen to what feels good for you. There’s really no right or wrong.

I’m sure you’ll try one type of sound and it won’t suit you. And then you’ll try something else, and your run will click into place. That’s a bit like me with podcasts. Let’s dive into my recommendations.

 

Types of running music

You can head over to Spotify, Amazon Music or Apple Music to listen. Search around for running music or motivation and you’ll be flooded with suggestions.

1. Upbeat Music

There’s so much on Spotify! Just search running music. In fact, here’s some of the playlists I often put on. I actually download the music so I don’t use all my data when I’m running.

By Alicemhobbs: Run steady upbeat

2. Bass, hip hop, rock..

I’m a big fan of drum and bass music when it comes to running. But hip hop can work too! The beat can really help you stick to the same pace. I’ve even tried some of the Rocky Balboa music theme tunes, which works a treat especially up those hills.

This is a great example of a Run n Bass playlist on Spotify.

3. Songs about running

You can actually listen to songs about running. Spotify has so many songs about running and it can help get you in the mood for a run. But if you’re like me, you need a bit of a beat to get going.

4. Podcasts

I’ve tried listening to podcasts about running when I’m doing my thing – but it’s not motivating enough. I need the music to spur me on! But the Running Channel Podcast has some great content on if you want to try it.

Or you can listen to ‘The Morning Shakeout” or “Ali on the Run.“

What should you listen to when you’re running?

You can listen to anything when you’re running, it’s just about finding what works for you. Sometimes you might want the peace and quiet of your route, preferring no headphones. But sometimes you’ll need some form of music. 

Both are okay! If you’re new to running and want to know how to get started as a beginner runner, check out my article on that.

 

 

Here’s some more advice on music from a fellow runner

According to extensive research you should listen to specific music to allow the beats help your running speed etc, but I found that I enjoy my runs much more when I listen to something I actually enjoy. I still get flashbacks to the Orlen Marathon 2015, when I hear Harder, Better, Faster, Stronger by Daft Punk as that was the opening song of my training playlist. Currently I listen to podcasts, e.g. Murder Mile Podcast or audiobooks – one of my favorite ones must be Don’t Stop Me Now: 26.2 Tales of a Runner’s Obsession by Vassos Alexander. I’d recommend listening to something you enjoy as it will make you want to go and complete your run.

You can find her:

Written by Katie McDonald, 27th April 2024, Updated, 24th April 2025.

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beauty standards affect mental health
Motivation

How Does Beauty Standards Affect Mental Health?

by Katie McDonald
written by Katie McDonald
I wrote this almost 10 years ago, and now, in 2025, I think beauty standards definitely still have something to answer for when it comes to mental health.
Now we have Instagram and Tiktok When you add the power of AI to that list, it’s pretty scary how technology can make you look a certain way. In fact, the BBC even reported in 2023 that AI may even help you change your profile picture to get a job.
To think it used to be magazines and magazines only!

Beauty in the Western world

Beauty standards are a type of look that the Western world tells us. It’s a way of saying “this is what’s beautiful and healthy”. It can affect lots of people, but often young women and people of color. I know I’ve felt:
  • too pale (not tanned enough)
  • too tall (but my BMI is healthy)
  • too freckly (I got from my mom, so out of my control – but I’ve learnt to love them)
  • too skinny arms (so I started balancing strength training and running)
  • too bushy eyebrows (so I started plucking them after being bullied in school)
  • too knock-kneed (so I’d cover them up and often run in the early morning when there’s not many about!)

We get exposed to society’s beauty standards in all ways; social media, magazines, billboards, TV programmes, celebrities, and influencers too. It’s all become a way of life, and it can really affect mental health. For example, people subject to these beauty standards can feel insufficient, and it’s a wonder this affects mental health; issues like depression and anxiety going skyhigh.

How does beauty standards affect mental health?

Society paints a picture for us to live up to. Eat the right things, do your exercise and you’re the perfect citizen, health wise. That message, as we all know, is plastered across the billboards of social media in the form of Instagram pictures, tweets and Facebook posts.
I would love to ask society about the ‘healthy lifestyle message’ that is shoved down our throats. The term itself is so broad that it’s almost vague and we lose what it really means to be ‘healthy’.

Instagram and beauty standards

Being a keen Instagram user, it is on a daily basis that I find myself scrolling through endless posts of ‘how to be the best, fittest and healthiest you that you can’. My screen is filled with delicious looking smoothies full of fruit and coconut milk rammed into jars that you see on Pinterest, captioned “So much goodness, crazy to miss”.
Unavoidable and sometimes overused, hashtags are at the heart of most captions. They highlight what are ‘#bodygoals’ and even show us images of ‘#perfection’.
Lots of fitness lovers post screenshots of their ‘Summer Body Workout’.

But hang on..

As motivating as that can be and means to be, it is not uncommon for it to have the exact opposite result. How can we think positively about getting fit when what we are faced with is a photo-shopped picture of what we should look like.
I’m sure you saw the magazines of young models posing in their summer wear and will soon see the Christmas outfits advertised that will suck the life out of you but are the must-wear clothes.
Society’s concept of having a healthy lifestyle is an important message and yes, I do wholeheartedly agree with it. But please, note my word use here: ‘healthy’ and ‘lifestyle’. It is by these words I stand, and only these. Allow me to break down exactly what I mean.

What does ‘healthy’ mean?

If by ‘healthy’, you mean a skinny, rib-visible size 4 whose poor stomach rumbles, I dread to think what you label as ‘unhealthy’.

Why does food and exercise have to be seen in such a negative light?

‘Get your summer body now!’
‘How to lose weight fast!’
‘Get fit quick!’
On the surface, not one of those is positive. I acknowledge that they all have good intentions of encouraging us to be healthy but I would love to read a title that doesn’t infer that I need someone else’s body to look good. I want my own body.

The bottom line about healthy

I have my own body and that’s the bottom line. If you’re doing some exercise every day, whether it be walking to the train station or going to the gym, and you’re eating a well-balanced diet with the occasional treat, then you have my vote. I agree with you that we shouldn’t just eat, drink and exercise with the purpose of losing weight.
Let’s enjoy eating a diverse and wonderful range of foods that nourish our amazing human bodies and exercise because we love our bodies.
Influencers encourage visitors to ‘follow’ and ‘subscribe’ to their protein shake delivery service, or risk missing out on the latest way to ‘get fit fast’. It is to those people I ask:

Do I really need to take protein shakes on a regular basis to be ‘healthy’?

Or can I just eat a balanced diet that will feed me with the right-sized portions of the various food groups I need?

“This will make you think twice about your sugar intake” – A Facebook article I saw years ago.

I didn’t even read the rest of this Facebook article when I scanned my eyes over the title. “Why?” I hear you ask. Well, I am certainly not the healthiest person on the planet nor do I know anywhere near enough about health to lecture anyone. But I, like you, am a tired victim of our culture’s preaching.
If I had a penny for every time I came into contact with the ‘GET FIT’ shouts, be it on social media, through TV or magazines full of models, I would have more than enough money to buy one of the fitness companies myself, not just the £2.99 mag I can afford to splash out on.
I chose not to read the article because I felt content with my diet and I didn’t think I needed an article written by someone working for Facebook to tell me I need to re-consider what I eat.

Health is important, but it shouldn’t rammed down our throats

I am not, by any stretch of the imagination, saying we shouldn’t be thinking about our health because it is clearly pretty important to every one of us. The science behind the programmes we see is well-intentioned, giving us the most up to date facts about what foods are good or bad for us and what the recommended weekly exercise is.
TV programmes, magazines and so forth all form a massive part of an ongoing, never ending cycle that we, as citizens, are in with the rest of society. We, naturally and probably wisely, believe this new information that we are bombarded with and do try to think twice about our own diets.
If we are being told that we need to think again about our health, all I am asking is that surely it’s worth thinking twice about what exactly we are defining ‘healthy’ as.
As someone who walks to most places, runs a couple of times a week and tries to get in her five a day, I would go as far as to say that, yes, I think I am of acceptable health. Don’t get me wrong, I am wondering what smoothie I can make next, but here’s my point. Despite the little insight I have just provided of how I squeeze my exercise in, I don’t think that’s enough for society.

Am I really not ‘healthy’?

The question that runs through my mind is this. Just because I am not the perfect waist size, protein-shake-drinking, vitamin-pill-taking or kale-eating skeleton, does that really mean I’m not ‘healthy’? Can anyone ever be healthy enough? Will society ever be satisfied of our health and fitness levels?
Personally, I don’t think it will, regardless of how ever many vegetables we consume, there’ll always be a better, magic tablet you can take. Society is defining the ‘healthy’ that we live by, but it’s a blurry line.

Written by Katie McDonald, 24th September 2016, Updated, 24th April 2025.

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