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lacoste spirit 2.0 sport sneakers upright with marks

Lacoste LT Spirit 2.0 Sport Sneakers Review

by Katie McDonald March 4, 2025

written by Katie McDonald

Consensus of the Lacoste LT Spirit 2.0 Sport Trainers?

Consensus? He’s worn these Lacoste for casual wear but also at the gym loads over the last 6 years, and loved them. Super reliable, look great, and really feel like top of the range. Only £50 at the time as well.

Buy Here

Included in this review:

When were they purchased?
Photos of the Lacoste LT Spirit 2.0 Sport Trainers
Overview of important factors
Where you can buy them yourself

Photos of the Lacoste LT Spirit 2.0 Sport Trainers

lacoste spirit 2.0 sport sneakers with wear on sole

lacoste spirit 2.0 sport sneakers side view with marks

lacoste spirit 2.0 sport sneakers with wear on heel

lacoste spirit 2.0 sport sneakers inside faded

When were the Lacoste LT Spirit 2.0 Sport Trainers bought?

He bought them in 2016, so a while back now. He wanted something comfortable but also looked nice for the gym to work out in and still get good movement in. But he also wanted them for casual wear. Those were his priorities.

Lacoste LT Spirit 2.0 Sport Trainers – Overview

Perfect for their purpose!

I’ve had these since 2016. I love that they’re dead easy to slip on and there’s no messing about with laces. Really comfortable and good for the gym. Super versatile.

At a glance:

Comfort: Very cushioned
Style: Slip on, really light
Colour: White with green logo
Fit: Feel good on the treadmill and easy at the gym.

When were the Lacoste LT Spirit 2.0 Sport sneakers bought?

It was back in 2016 he bought these. And they still look good now; just well loved!

Where can I buy the Lacoste LT Spirit 2.0 Sport sneakers?

You can get them from Amazon.

Buy Here

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, 3rd March 2025

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March 4, 2025 0 comment

Product Reviews

Asics Gel GT-2000 8 Review

by Katie McDonald February 27, 2025

written by Katie McDonald

Consensus of the Asics Gel GT-2000 8 for women?

Consensus? She’s done a lot of running on the treadmill with the Asics Gel GT-2000 8t shoes, and loved them!

Asics Gel GT-2000 8: Check Price

Included in this review:

My review of the Asics Gel GT-2000 8 running trainers
When were they purchased?
Photos of the Asics Gel GT-2000 8 running trainers
Overview of important factors
Where you can buy them yourself

My review of the Asics Gel GT-2000 8 running trainers

I’ve put together an infographic to show you different factors I’d found from running in these shoes. You can see:

The battered shoes themselves
The terrain types I’ve run in these shoes
Overall fit – too tight, too big or just right (out of 10)
How reliable they were (out of 10)
My overall rating (out of 10)

asics Gel GT-2000 8 running trainer review showing different scores

Photos of the Asics Gel GT-2000 8 running trainers

Asics Gel GT-2000 8 running trainers front view

asics gel GT-2000 8 running trainers inside shoe

asics gel GT-2000 8 running trainers with worn sole

asics gel kayano purple running shoes birds eye view

When were the Asics Gel GT-2000 8 trainers bought?

It was a few years ago now she bought these Asics. She did them get them as gym shoes. But since decided to use them as treadmill running shoes, and turns out they worked beautifully!

Asics Gel GT-2000 8 Review – Overview

Like I say, she bought them as gym shoes originally. But she’s a keen runner like me and so she’s pretty happy with these and would definitely recommend Asics Gel GT-2000 8 as a running shoe – outdoors or treadmill.

I’ve done a fair few miles on the treadmill with these. Loved them. Actually I bought them as gym shoes, and they work so well to run in.

At a glance:

Comfort: Very cushioned
Style: Laces
Colour: Black/purple
Fit: Feel good on the treadmill.

When were the Asics Gel GT-2000 8 trainers bought?

It was a few years ago now she bought these Asics. She did them get them as gym shoes. But since decided to use them as treadmill running shoes, and turns out they worked beautifully!

Where can I buy the Asics Gel GT-2000 8 trainers?

You can get them from Amazon.

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, Updated 29th March 2025

Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn

February 27, 2025 0 comment

asics gel kayano purple running shoes with ripped heel

Product Reviews

Asics-Gel Kayano Review

by Katie McDonald February 27, 2025

written by Katie McDonald

Consensus of the Asics-Gel Kayano for women?

Consensus? She’s done 3,000 kilometers, and raves about them!

Buy them here

Included in this review:

When were they purchased?
Photos of the Asics-Gel Kayano running trainers
Overview of important factors
Where you can buy them yourself

asics gel kayano purple running shoes.jpg

asics gel kayano purple running shoes side view

asics gel kayano purple running shoes worn heel

When were the Asics-Gel Kayano trainers bought?

She bought these Asics Kayano years ago and has since run over 3,000 kilometers in them. She had a gait analysis done and then bought these. Since then, she’s gone on to buy a different pair of running shoes, but told me that was only because she fancied something different. She would buy them again!

Asics-Gel Kayano Review – Overview

If you’re new to running or maybe you’re a regular runner, you’ll know that 3,000 kilometers is a fair old trek! So she’s pretty happy with these and would definitely recommend Asics-Gel Kayano as a running shoe.

I’ve done 3,000 kilometers roughly in these, and I loved them. Would definitely buy them again!

At a glance:

Comfort: Very cushioned
Style: Laces
Colour: Black/purple
Fit: Nice and secure, but not too tight

Where can I buy the Asics-Gel Kayano trainers?

You can get them from Amazon.

Buy them here

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, 26th February 2025

Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn

February 27, 2025 0 comment

Product Reviews

Saucony Omni 22 Review

by Katie McDonald February 26, 2025

written by Katie McDonald

Consensus of the Saucony Omni 22 for women?

Consensus? Great shoes. Super comfy.

Saucony Omni 22: Check Price

Included in this review:

When were they purchased?
Photos of the Saucony Omni 22 trainers
Infographic photo of the Saucony trainers
Overview of important factors
Where you can buy them yourself

pink Saucony Omni 22 running shoes closeup

pink Saucony Omni 22 running trainers sole

pink Saucony Omni 22 running trainers side view

pink Saucony Omni 22 running trainers birdseye view of laces

pink saucony omni 22 trainers closeup of pwr run

pink saucony omni 22 trainers closeup view

Infographic review of the Saucony with scores

saucony omni 22 review with scores

When were the Saucony Omni 22 trainers bought?

She bought them only recently, from SuttonRunner, which is a cool shop in Boldmere, based in Birmingham UK. You can get a gait analysis done there and they’ll then recommend the right trainers for you based on how you run specifically.

Saucony Omni 22 Review – Overview

She hasn’t done much running in these Saucony yet because she’s only just bought them. But I’ve looked at other runner’s opinions and they do look a reliable running shoe! Ideal for newer runners but also comfortable enough for regular runners because they’re built with a lot of cushioning.

At a glance:

Weight: 252g
Comfort: Very cushioned
Style: Laces
Colour: Bright pink
Fit: Nice and secure, but not too tight

Where can I buy the Saucony Omni 22 trainers?

You can get them from Amazon.

Saucony Omni 22: Check Price

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, 26th February 2025

Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn

February 26, 2025 0 comment

black nike metcon 6 trainers front view on treadmill

Product Reviews

Nike Metcon 6 Review

by Katie McDonald February 25, 2025

written by Katie McDonald

Consensus of the Nike Metcon 6 Trainers?

A friend has used the Nike Metcon 6 trainers for the gym and comments that even though they’re not “running” shoes per se, she loves them for using them at the gym. They are really tough trainers, and are great for good traction and exercise in general.

Nike Metcon 6: Check Price

Included in this free Nike Metcon 6 review

What running has been done in them?
Overview of important factors
Where you can buy them yourself

Infographic review of the Nike Metcon 6 trainers

nike metcon 6 review showing scores

When were the Nike Metcon 6 Gym shoes bought?

My friend bought her Metcon a while ago, she can’t remember when. But she’s had two pairs of them, and running and gym shoes can be expensive so you wouldn’t invest TWICE if you didn’t think they were worth the money.

Images of the Women’s Nike Metcon 6 Gym Shoes

black nike metcon 6 trainers on treadmill

black nike metcon 6 trainers side view on treadmill

black nike metcon 6 trainers ripped inside the sole

black nike metcon 6 trainers slogan says engineerd to the exact championship athletes

black nike metcon 6 trainers sat on treadmill.jpg

What running has been done in the Nike Metcon 6?

My friend loves running, but uses these more so when she’s doing strength training and treadmill running at the gym.

I’ve had 2 pairs of these, so they’re pretty good! I really like these.

Nike Metcon 6 shoes for women – Overview

At a glance:

Comfort: Comfortable, really tough and will last
Style: Laces
Colour: Black
Fit: Nice and secure

Check out the photos of the Nike Metcon 6 further up this page. You can see she’s worn them and loved them for a while – the one photo shows how worn they are inside the sole!

Where can I buy Nike Metcon 6 for women?

You can get them from Amazon.

Nike Metcon 6: Check Price

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, updated 2nd March 2025.

February 25, 2025 0 comment

running shoes

Should I Buy Trail Running Shoes A Size Bigger?

by Katie McDonald January 24, 2025

written by Katie McDonald

When it comes to trail running, finding the right shoe size is beyond important! So, while you could probably make do with a size smaller or bigger when you’re just walking around, as a set of daily wear shoes, trail running is a whole other can of worms. With that in mind, quite a few trail runners normally wonder about the same thing… “Should I buy trail running shoes a size bigger?”

It’s not weird to consider a size bigger for trail running, because unlike regular running shoes, trail running shoes need to accommodate swelling, rough terrain, as well as running very long distances. To answer this, let’s take a closer look at why size matters when you’re shopping for a new set of trail running shoes, as well as some of the benefits of upsizing, and a few tips that I could offer you on finding the perfect fit!

Why Does Size Matter In Trail Running Shoes?

Size matters in trail running shoes because it can account for your foot swelling during runs. Let’s take a deeper look:

During long runs, your feet will naturally swell due to increased blood flow and impact as you run harsh, arduous trails.
Additionally, when you’re trail running, you’ll experience more swelling than road runners due to the uneven terrain that you’ll come across, as well as way more time spent on your feet.
Consequently, a tight-fitting trail running shoe could easily cause you discomfort, pain, or even injuries!

Otherwise, wearing a correctly sized pair of trail running shoes should also help you out with preventing common injuries:

Trail running shoes that are too small can lead to painful black toenails, which happens when you put a lot of repeated pressure on your toes.
Moreover, blisters and hot spots can happen commonly enough when your trail running shoes don’t allow enough room for your foot’s expansion.
Aside from that, trail runners with a snug fit in their shoes often develop toe cramping or even Metatarsalgia, which is a painful inflammation in the ball of the foot.

It does depend on how far of a distance you’re running though. If you’re training for a marathon, the size of your trail running shoe does really matter. But if you’re very much a beginner at running and are perhaps training for a couch to 10K, or you’re not really covering the longer miles, you might not get as much swelling. And to add to that again, if you’re completely new to exercise, and aren’t used to the movement as much, your feet may swell a little more.

It’s a bit like when I used to go on day long shopping trips with my mum! We’d never go shoe shopping at the end because your feet swell and it’s not a true reflection of the size you actually need.

trail runner next to tree in leaves

What are The Benefits Of Upsizing Your Trail Shoes?

So, should you buy trail running shoes a size bigger? Well, it turns out that it might be a good idea after all, on account of the many advantages that you could experience when you choose to upsize your trail running shoes. Here’s 3 benefits:

1. Increased Comfort During Longer Runs

A slightly bigger shoe size (I’d often suggest a half or full size bigger) should allow for some adequate swelling with your foot without constricting your foot. Additionally, it ought to help you with reducing your pressure points, which could make longer runs more enjoyable.

2. Better Protection On Rough Terrain

A looser toe box should aid in preventing your toes from constantly hitting the front of the shoe. This isn’t just painful and discomforting, but it would also help out a lot when you’re running downhill. In addition, more room would also prevent any rubbing and irritation when you’re running on steep inclines or rocky trails.

3. Reduced Risk Of Injury

With proper space in (upsized) your trail running shoes, you can do a ton while minimizing the risk of hammer toes, ingrown toenails, and nerve compression. All of those are the usual injuries that are common with tight-fitting shoes. Plus, shoes that are too tight can and will restrict your blood circulation, leading to numbness or tingling during runs.

How Does Shoe Fit Affect Trail Running Performance?

Aside from injuries and comfort, should you buy trail running shoes that are a size bigger, you might also experience improved performance, too! So, for all you competitive trail runners out there, here’s 3 ways in which proper shoe sizing could maximize your trail running experience:

1. Stability & Control As You Run

Although upsizing can be beneficial, you’d have to be careful not to go too far! So, bear in mind that trail running shoes that are too big can cause heel slippage, reducing your control on some of the more technical, challenging trails.

2. Energy Efficiency

When you’re trail running, to most optimal way to do it is to rely heavily on efficient energy transfer, from foot strike to push-off. Alternatively, shoes that are too tight or too loose could force your foot to work even harder than necessary, leading to faster fatigue.

3. Ground Feel vs. Protection

Meanwhile, some trail runners prefer a more snug fit that offers a better ground feel and responsiveness. However, other trail runners might prefer their shoes a bit more on the roomier side, offering better comfort or protection over rough ground.

You’ll figure this out yourself when you start running more on trail routes. More on that later..

Should I Buy Trail Running Shoes A Size Bigger? Fit Issues And Solutions

If you’re having trouble with the size of your trail running shoes, here are some things that I’d recommend that could help:

Heel Slippage – If upsizing your trail running shoes causes excessive heel movements, you could try the heel lock lacing technique to secure your fit. Alternatively, you could try using a slightly thicker sock, which ought to help minimize unwanted movement.
Toe Box Space – Experts generally recommend at least a thumb’s width between your longest toe, and the front of the shoe. As such, if your toes hit the front of your shoes during downhill runs, you should consider upsizing.
Midfoot Tightness – You’ll also find that a wider or more flexible shoe can accommodate some broader foot sizes without requiring a larger shoe size. Otherwise, if the midfoot feels too snug, you should look for shoes with an adjustable lacing system.

My Tips On Choosing The Right Size of Trail Shoes

If you’re still wondering about whether or not you should buy trail running shoes a size bigger, here are some expert tips that could help you decide:

Measure Your Feet Properly – You should try to measure your feet in the evening or after a run to account for the swelling that you experience during trail running. Ideally, you should stand while measuring to ensure a more natural weight-bearing position.
Wear The Right Socks – Remember to try on trail running shoes with the same socks that you’ll wear on the trail. You should also consider wearing moisture-wicking, cushioned socks that will add a bit of extra comfort.
Check For Width And Volume – Bear in mind that shoe size isn’t just about length! Other factors such as width and volume also matter. When you’re shopping for a new set of shoes, there are brands that offer wide versions of their trail running shoes, which might offer a better fit.
Test Shoes On An Incline – When you’re trying on new trail running shoes, try walking or even jogging on an incline to see if your toes hit the front. While you’re doing that, make sure that your heels stay secure, without excessive slipping.

Adjusting To A Larger Shoe Size

I know that it’s not easy or comfortable (at first, anyway) to adjust yourself to a slightly bigger shoe size than what you’d normally wear, so here are some hacks that I’d recommend:

First up, try breaking your new trail running shoes in gradually. In other words, even if a shoe feels comfortable, gradually break it in before taking it out on long runs. You could do this by starting out with short walks or easy runs first to ensure that they fit your feet right.
And, if that doesn’t help, or if a shoe feels too roomy, you could try adding an insole to your running shoes. They can help out with adjusting the shoe’s inner volume and even provide better arch support! I know some trail runners also prefer wearing custom orthotics for that extra comfort.
Another neat trick I’ve learned is by experimenting with lacing techniques. The runner’s loop or parallel lacing could help with tightening specific areas without causing discomfort. You could also adjust your laces accordingly, preventing slippage and improving foot lockdown.

How Do I Know If Trail Running Shoes are Right for me at all?

There’s so many types of running shoes out there and if you’re an experienced runner, it’s a bit easier to know what fit you like. But if you’re slightly newer, it can be harder because you don’t know what you don’t know, like anything! But don’t worry. You’ll work out what you like as you run more often and run on different terrains because trail running is very different to road running – some runners really have a preference!

How do I know if I’m a trail runner?

It really depends what you’re used to and where you live. For example, when I started running I lived in the city and so road running was more of a thing for me just because of my location! There was a very small lake I used to run to, run around and then run home. So that lake was about the only ‘trail’ route I’d do, and it was about 10% of my actual run. The rest being road. But I since moved to a more rural area and so I have easy access to a very well known trail route in the Peak Distract in the UK, so naturally I run on the trail a lot more.

trail runner wearing trail shoes

It’s funny looking back. When I first started running years ago, you’d have called me a ‘road runner’ not a trail runner. And I wouldn’t have even known what a trail runner was. So I completely understand that there’s quite a bit of jargon around running and if you’re a beginner, you might not know what running shoes you need at all!

Should I Buy Trail Running Shoes A Size Bigger: Key Takeaways

If you’re totally new to running right now, and you haven’t figured out what terrains (road, trail, etc) is near you and you actually enjoy running on, any affordable running shoes will do to be honest (see some of my product reviews at the end of this guide if you need some inspo). But if you’ve been noticing that you are running on trails more, then it’s absolutely worth working out what kind of feel you prefer.

So, in summary… A half-size up is usually enough for most trail runners. If not, going too large could massively reduce stability, so while I’d highly recommend that you consider upsizing, it’s bad to go too far! Your fit should be snug in the midfoot while allowing some toe room. If you experience black toenails, pain, discomfort, or excessive rubbing, then you will know that your shoes might be too small.

On the flip side, if your foot moves around too much inside the shoe, consider adjusting socks, insoles, or your lacing. Experimenting through trial and error works too, as some runners like that snug fit, while others need more room. I always recommend folks choose a size that best suits their running style. While you’re at it, try out and test different brands and models, since sizing and fitment could vary!

Need running shoe inspiration?

I’ve worn a couple of running shoes in my time (and so has my dad who got me into it!) and so I feel well equipped to provide you with a couple of reviews:

Written by Katie McDonald, Friday 24th January 2025.

January 24, 2025 0 comment

Product Reviews

Under Desk Dskeuzeew Treadmill Review

by Katie McDonald January 12, 2025

written by Katie McDonald

Consensus of the Under Desk Dskeuzeew Treadmill?

Looking for under the desk treadmill reviews? I’ve just got the thing. I’ve been using the Dskeuzeew treadmill for at least 2 months now for both running and walking indoors and I can only honestly say I wouldn’t go back!

Getting the Dskeuzeew treadmill was the best investment I made for myself in 2024!

Under Desk Dskeuzeew Treadmill: Check Price

Included in this Dskeuzeew treadmill review:

When was the underdesk treadmill bought?
Why did I buy it?
What use has it had?
Photos and video of using the treadmill
Overview of important factors
Where you can buy it yourself

When did I buy the Dskeuzeew Treadmill?

I bought this treadmill in December 2024 as I work from home.

Why did I buy the Dskeuzeew Treadmill?

I loved the idea of an under-desk treadmill to allow me to get some steps in as I worked.

As an avid runner, I also wanted an option to be able to run inside at home – especially when the weather is freezing and icy (otherwise I’m worried of falling over in the winter outside!). Plus it allows me to switch up my running to do some running on the treadmill and some outdoors which I love doing!

My setup with the underdesk Dskeuzeew treadmill

I purchased this as well as a standing desk converter again from Amazon. That way, I had the flexibility to be working sat down for an hour. Then I could use the pump on the desk converter so the whole desk would then raise up. I could then stand up to work for a bit… And slot the very easy to maneuver Dskeuzeew treadmill under my desk. It comes with a little remote control, so you can just press ‘on’ and control the speed.

And there you have it, I’m getting my steps in while I work!

YouTube Video Review of the Dskeuzeew Treadmill

But does it look and work as good as it all sounds? Yes! I’ve put together a little YouTube review of the Dskeuzeew under desk machine to walk you through things more. Watch the video to get a real feel for:

the size of it – we have a very small house, so it’s super practical, and easy to store
where I store it in our (very small) study
the sound of it – not very loud at all!
the benefits I’ve found – well, I’ve quit my gym membership!

Under Desk Dskeuzeew Treadmill – Overview

At a glance:

Light: I can move it to the next room relatively easily and slot behind the wardrobe.
Colour: Black (with white numbers on the screen)
Functionality: No problems, very reliable
Remote: You’ll just need some double A batteries!

I’ve loved using the under-desk treadmill as I work from home and so it’s made a massive difference to me to help get my steps in during the working day. I also love that it becomes my running treadmill too!

What use have I got out of the Dskeuzeew Treadmill?

I did my first run on the Dskeuzeew treadmill on January 11th 2025. It popped nicely next to the bed. As you can see the wires are a good length, and out of the way. I positioned it towards the TV as I watched some YouTube when I was running. I did 7 miles and you can see my post treadmill run picture from Instagram below.

View this post on Instagram

A post shared by Lifeofamissfit | Running blogger (@lifeofamissfit)

I’ve been using it every day! I’ll walk slowly as I’m working – about 30-50 minutes in the morning and then again when you hit the mid afternoon slump. But then I’ve also recently started using it for running too. In January 2025, I did a 10K treadmill run on it and it was great – no problems. Best investment for me!

Timelapse of the underdesk Dskeuzeew treadmill in use

Here’s a timelapse video of me working from home. You can see how thanks to the treadmill (and the standing desk converter), my setup is now investing in my longer term health too! I can make the desk essentially stand up so that I do, and then i put the Dskeuzeew treadmill under the desk and get my steps in. Really easy and compact. I then took a photo after I’d done some steps. The machine reads I’ve walked for about 26 minutes!

Post walk photo of using the underdesk Dskeuzeew treadmill

Dskeuzeew treadmill after walking on it showing time and calories burned

Where can I buy the Dskeuzeew Treadmill?

Check Price:

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, Updated 4th March 2025.

January 12, 2025 0 comment

mens Asics running shoes Gel Kayano 26 front view of battered laces

Product Reviews

Men’s Asics Running Shoes – Izumo Gel Kayano 26 Review

by Katie McDonald January 10, 2025

written by Katie McDonald

Consensus of the Asics Running Shoes Balance 410 v8 for men?

Dad says they’re his “favourite shoes” after pre 2017 purchase! So must be perfect – trained for a winter marathon, and will be gutted when they’re due for the bin!

Asics Running Shoes Balance 410 v8: Check Price

Included in this review:

When were they bought?
What running has been done in them?
Overview of important factors
Where you can buy them yourself

Infographic review of the Men’s Asics Izumo Gel Kayano

Men's Asics Izumo Gel Kayano review with scores

When were the Asics running trail shoes bought?

My dad actually bought these men’s Asics running shoes to do his Iceland marathon back in August 2017. It turned out it got cancelled. But he came back and did the Snowdonia marathon in 2018. My dad’s always ran for years and years; he’s why I started my running journey and why I bothered buying my first pair of running trainers, the New Balance 410 v8. Anyway, he’s done Race the Train, Snowdonia and other marathons too in his time so he’s pretty clued up on running and which trainers are good!

Images of the Men’s Asics Running Shoes – Izumo Gel Kayano 26

mens Asics running shoes Gel Kayano 26 full view of underfoot well loved

mens Asics running shoes Gel Kayano 26 view of both faded heels

mens Asics running shoes Gel Kayano 26 view of worn heel

mens Asics running shoes Gel Kayano 26 showing worn sole

mens Asics running shoes Gel Kayano 26 label

What running has been done in the Asics running shoes for men?

Dad trained for in 2017 and then ran the Snowdonia marathon in 2018 in the Asics, so that’s quite possibly in the hundreds of miles (now we’re in 2025!). And a lot of brutal winter training, so they’re definitely strong and reliable to run in, and super comfortable for all levels of runner. He trained through the summer as well so they’re pretty versatile. I watched my dad do the Snowdonia marathon and can confirm he did great so they’re perfect for beginner runners or runners looking for some Asics trail running shoes – even through the winter!

“I even use them now as my walking trainers and to do bits of gardening cos they are just that comfy! They are worn out now though as running shoes. They looked great in the beginning too, and it will be a sad day when they run off to trainer heaven. They were/are my favourite trainers”.

Asics running shoes for men – Overview

At a glance:

Comfort: Gel cushioning, so high support
Style: Laces
Colour: Light blue
Fit: Nice and secure, but not too tight

Check out the photos of the asics men’s trail running shoes further up this page. They’ve covered loads of miles – as I say I’ve done 2 half marathons in these. I can’t remember where I bought them because it was such a long time ago.

Where can I buy Asics running shoes for men?

I loved watching dad run the marathon in these Asics trail shoes. And I can confirm he’s been a faithful Asics man for those 10 years (seeing as we’re in 2025 now!) … Amazon are selling them, you can grab them through this link!

Asics Running Shoes Balance 410 v8: Check Price

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, Friday 10th January 2025.

January 10, 2025 0 comment

Become a better runner Pace running

What is cadence when running?

by Katie McDonald November 27, 2024

written by Katie McDonald

Cadence? What does cadence mean? Why does it matter? What’s a good cadence for beginners, marathon runners and so on? Let’s break it all down.

What is cadence?

Think of cadence as the rhythm of your footsteps. It’s measured in steps per minute (SPM). A higher cadence generally means quicker steps, which can lead to a more efficient and injury-free running style. But things can impact your cadence:

Your height – taller people will cover more steps = higher cadence
Your running speed (obviously) – the faster you run, the more steps you’ll do = higher cadence
Your terrain – you might find you’re quicker on smoother ground than gravel for example
Your ability and running experience – if you’ve never run before, you’ll be slower = lower cadence

How to calculate cadence?

Get a stopwatch or use your smartphone and follow these steps (excuse the pun) to measure your cadence.

Count how often your left foot hits the ground in a 60 second time interval.
Multiply that number by 2. That gives you the total amount of steps for both your left and right foot.
That’s it, that’s your cadence, or steps per minute.

Formula running cadence:

Number of times your left foot touches the floor in 1 minute X 2.

What’s a good cadence for running?

Google will tell you that a good general target for running cadence is around 180 steps per minute. But, the ideal cadence really will vary depending on factors like your running style, stride length, and fitness level.

What’s the average running cadence by height?

Taller runners will have a different cadence than shorter runners. They have longer strides, and so will have a lower cadence. But that will obviously come naturally, not because they’re trying to improve their cadence.

What’s the average running cadence for beginners, or for professionals?

Marathon runners will have a slightly different cadence compared to athletes and professional sprinters, who can do 180 steps per minute, according to the Jack Daniels Running Formula. So you can’t necessarily just force yourself to ‘improve your cadence’. It’s not how it works.

What’s the average running cadence for beginners on an easy pace?

Beginners often have a lower cadence due to factors such as poor running form or a lack of experience. As you gain experience and improve your running technique, your cadence will naturally increase..

Look at it like this:

Your Easy Pace?	Your Cadence ‘Should’ Be
Slower than 10 min/mile	160+ steps/minute
Faster than 10 min/mile	170+ steps/minute

How to improve your cadence when running

1. Use a Running Watch

A running watch is a fantastic tool to help you monitor your cadence and make adjustments as needed. Many modern running watches have built-in cadence trackers, allowing you to see your steps per minute in real-time. By tracking your cadence, you can identify areas where you can improve and make adjustments to your running form.

Popular Running Watches with Cadence Tracking

I’m not affiliated with any of these but they are great for cadence tracking!

Garmin Forerunner Series: Known for their advanced features, including accurate cadence tracking.

Coros Pace 2: Offers precise cadence tracking and long battery life.

Polar Vantage Series: Provides detailed insights into your running performance, including cadence.

Apple Watch: While primarily a smartwatch, it can track your cadence when paired with Apple Fitness+.

2. Set a cadence goal

Aim for a specific cadence, such as 180 steps per minute.
Check your cadence regularly: Monitor your cadence during your runs to ensure you’re on track.
Experiment with different cadences: Try varying your cadence to find what feels most comfortable and efficient for you.

3. Listen to music

Music can be a powerful tool to motivate and energize your runs. By listening to music with a faster tempo, you can naturally increase your cadence.

Create a running playlist: Curate a playlist of upbeat songs that inspire you to run faster.
Use music to pace yourself: Adjust the tempo of your music to match your desired pace.
Experiment with different genres: Find music that motivates you and helps you get into a rhythm.

4. Run with a Cadence Drill

Incorporating short bursts of higher-cadence running into your workouts can help you develop a quicker turnover. Here’s a simple cadence drill:

Warm-up: Start with a light jog for 5-10 minutes.
Cadence drill: Run for 30 seconds at a higher cadence, focusing on quick, short strides.
Recovery: Jog for 30 seconds at a slower pace.
Repeat: Perform 8-10 repetitions of the drill.
Cool-down: Jog for 5-10 minutes.

4. Practice Good Running Form

Good running form is essential for efficient and injury-free running. By focusing on a shorter stride and quicker turnover, you can improve your cadence.

Focus on your posture: Keep your back straight and your shoulders relaxed.
Land on your forefoot or midfoot: Avoid heel striking, as it can lead to injuries.
Drive your knees forward: This will help you maintain a quicker cadence.
Swing your arms: Use your arms to help propel your body forward.

5. Consider a Running Coach

A running coach can provide personalized advice and guidance to help you improve your running form and cadence. They can analyze your running technique, identify areas for improvement, and create a customized training plan to help you reach your goals.

Why does cadence matter for running?

A higher cadence can offer several benefits:

Reduced impact: Shorter strides can reduce the impact on your joints, especially your knees and ankles.
Improved efficiency: A higher cadence can help you maintain a more efficient running economy, allowing you to run faster with less effort.
Reduced risk of injury: A higher cadence can help to distribute impact forces more evenly, reducing the risk of overuse injuries.

Remember, the key to improving your running cadence is consistency. Incorporate cadence drills into your training routine and gradually increase your cadence over time. By focusing on technique and listening to your body, you can achieve a higher cadence and improve your overall running performance.

November 27, 2024 0 comment

puma velocity nitro 2 closeup of shoes hitting the pavement

hiking running running shoes

Walking Shoe vs Running Shoe

by Katie McDonald November 24, 2024

written by Katie McDonald

Do you need separate walking shoes and running shoes, and why? What IS the difference between the two? Here’s a breakdown so you know what to buy.

What’s the difference between walking shoes and running shoes?

Walking shoes aren’t built for runners. You don’t get the right flexibility and you won’t be supported. You move very differently when you run compared to when you walk so your legs and feet need different support. Walking shoes are built for the slower pace, whether it’s a hike or a walk locally. Running shoes are designed for runners. It’s a very different movement.

Running shoes are designed with performance in mind, offering various levels of cushioning, heel-to-toe drop, and stability features to suit different running styles and foot types. New running shoes are often being manufactured with new materials and technologies.

Walking shoes, on the other hand, are generally more focused on comfort than performance, often lacking the flexibility and lightweight design needed for efficient walking. They may not be suitable for fitness walkers, especially those with overpronation or fallen arches.

As a result, many fitness walkers opt for running shoes that better meet their needs in terms of flexibility, weight, and support.

Walking or running shoes: What you need to look for

Cushioning
Heel height
Flexibility

Cushioning

Runners need more cushioning in their heel and generally across the whole foot. As you run, your foot hits the ground harder than it would walking. And you’ll generally feel more of an impact on your foot. So walkers need less cushioning than a runner. If you’re walking longer distances, you might want to consider more supportive shoes than if you’re only doing 30 minutes or the odd mile.

Heel height

Runners need more stability. That’s why running shoes will often have more material in the heel. It’s thicker to provide more stability and comfort. Whereas, if you’re walking, you’re not likely to need as much support in the heel. That’s why the heel height on your walking shoes is usually a fair bit smaller, or shorter. Heel height is also called heel drop.

Flexibility

Most running shoes will have a big flex in the shoe. It will usually allow the runner to bend their foot far more at the arch of their foot. It’s like that so you can properly curve your foot as you run. Otherwise, it would be way too stiff and you wouldn’t be able to run comfortably. That’s why the walking shoes or boots are often far more rigid.

In my experience, I’ve used running shoes to go for longer walks. So that’s included 1-2 hour walks on gravel, grass and tarmac terrains. I’ve used the same shoes to run half marathons. But I’ve also gone for a 30 minute walk in shoes with no heel drop or extra padding under foot, and my feet have been sore and rubbing at the end.

So you need to find what works well for you to allow you the right movement and time.

November 24, 2024 0 comment

hiking running running shoes

Can You Use Running Shoes for Walking?

by Katie McDonald November 14, 2024

written by Katie McDonald

Can You Use Running Shoes for Walking?

Yes. Well, technically you can wear what you like! But running shoes are built for different movement so running shoes might not protect your feet in the same way. That’s why it’s a good idea to have one pair of walking shoes or hiking boots, and then running trainers for the different purposes.

Situation	Trail Running Shoes	Hiking Boots
Summer Day Hikes	Great for well-maintained trails, lighter and faster	May be overkill, can be too warm and heavy
Summer Scrambling	Suitable for easy scrambling, but less grippy and protective	Good choice, protective and rigid sole, but can be warm and heavy
Wet Conditions	Good grip, but not waterproof, feet will get wet	Waterproof, stable, and good grip, ideal for wet weather
Winter Hiking	Not enough insulation or protection	Ideal for warmth and protection, crampon-compatible boots for mountaineering
Backpacking	Not enough support for heavy loads	Good ankle support and stability, ideal for long trips

Can you use walking shoes for running?

What about the other way around? Well, your walking shoes are not likely to provide you with as much as support or comfort. When you walk, you push off the ground with far less force compared to when you’re running.

This is what Andrew Bumbalough, product line manager, running footwear at Nike, says.

“running shoes are great for walking, but not all walking shoes might offer the cushion, response and transition features that a runner might be looking for”

Can you use trail running shoes for walking?

Again, you can use trail running shoes for walking if it suits you! Trail running shoes can offer far more grip so they can be good in the summer, but they’re just not designed to endure the wet trail. Some people do use trail running shoes for walking, like Alex Foxfield, Mountain Leader at Advnture.

I didn’t invest in hiking boots for many years, doing all of my hiking in consecutive pairs of Salomon Speedcrosses. I’ve taken on hundreds of scrambles in them and summited many peaks without any injuries or complaints.

If you’re going for a speed hike in the warmer months, you might be fine. They’re generally quite light so you don’t feel too weighed down. But if you’re doing hiking in the wetter months or you’re going up more of a peak, you’ll want to consider some hiking boots.

Can you use running shoes for standing up all day?

Yes you could. So many of us work from home, and lots of us now might use a standing desk so we’re not hunched over the desk all day. So you can use running shoes for that. Obviously they’re designed to give the runner cushioning for the movement in a run. They’re not designed to just be stationary. But if they’re comfortable for what you need, go for it.

For example, I work from home and I’d much rather stand up working in my running shoes than my bare feet or slippers.

November 14, 2024 0 comment

Become a better runner running

How to Increase Your Stamina for Running

by Katie McDonald November 12, 2024

written by Katie McDonald

How do you increase your stamina for running?

Some people say if you’re running and you can’t breathe only through your nose, you’re going too fast. But I’ve never tried to do that so I couldn’t comment. I can run for an hour and feel comfortable, so here’s my take on how to increase your stamina as a beginner running.

Why is stamina important for running?

First of all, runners need stamina because you need to be able to not run out of energy or breath. You also want to be able to run for a while and not injure yourself. If you have good stamina, you’ll also be able to reduce your risk of health problems long term. So it’s kinda important.

How to increase stamina for running

Food and drink for good stamina

Fuelling yourself correctly is key. I’ve talked about what to eat before running in another blog. And people say it all the time. But good nutrition and proper hydration is so important. You need:

Carbs – to keep your energy levels stable – wholemeal pasta
Protein – good for muscle recovery and strength – a protein shake, chicken, fish
Healthy fats – to slow the energy release
Hydration – water!

Energy bursts

If you’re running for longer than an hour, it can help to try energy gels to give you a little boost of good energy on your road. Many a time I’ve been training for a half marathon and I’ll keep some gummy bears in my pocket. But you can buy actual runner gels and liquids if you prefer.

Supplements?

You can take supplements to add to the above. Runners often take all sorts to improve their performance overall. For example:

Protein shakes
Electrolytes
Caffeine
Multi vitamins
Omega 3

I don’t personally take any of these! I’ve taken protein shakes before. But I’ve found they can be a lot of marketing, a lot of sugar or additives, and I never really noticed a difference. So I stopped buying them. I stick to a balanced diet, good sleep, hydration and lots of oily fish for my omega 3.

How else can you improve your running stamina other than food?

1. Increase your running frequency

If you’re running once a week or less often and your stamina is low, that’s probably why. You can build up your running schedule so that you’re running 3-4 or more times a week. And your stamina will grow.

I’ve written about how many miles a week you should run here.

2. Increase your running gradually

Don’t rush into this. Don’t go from not running much one week to suddenly 3 times a week the next. You’re far more likely to burn out and/or injure yourself. Instead, build it up. Set a realistic target you want to hit in the next few weeks or months (depending on your ability at the moment).

Say if you’re running once a week at the moment, try and do 2 runs every week. Spread the 2 days apart a little, so you’re not doing both on the weekend. Allow yourself recovery time. You might want to make a longer run and the other shorter. Or one a tempo run, and the other an ‘easy’ run. But do it gradually.

3. Get good sleep for running recovery

A good night sleep has a lot to answer for. Our muscles recover a lot in the night as we sleep. It’s the same as when we learn too. It’s why they say get your sleep when you’re revising for exams. Because you’ll learn in the day, and then your brain cements it all through the night so it becomes part of your long term memory, and thus ‘knowledge’. Running kind of works the same, in a restful way.

4. Do your intense workout and training runs

Don’t just run 3 times a week and sleep lots. Although that’s a good idea. Add in a tempo run. Go to a HIIT class. Do a harder run. Weight lift. Do things to test your muscles, build strength and get your body used to the tough stuff. Get comfortable being under pressure. Your body needs it.

5. Do your Plyometrics

Your what? Plyometrics is an exercise that includes something explosive. So squat jumps or somethings similar. Why bother? Well because running is one movement. Whereas plyometrics is a different type of movement. It requires your muscles to use their power in a different way. It’s described as a “stretch and contract” of that muscle.

Are you training for a half marathon? Or another race and you want to build stamina up? You’ve got this! Hopefully you can build up some stamina in plenty of time..

November 12, 2024 0 comment

Gym Just starting running running

How to Start Running on a Treadmill: A Beginner’s Guide

by Katie McDonald November 12, 2024

written by Katie McDonald

How to start running on a treadmill to lose weight: Suggested program

You can run on a treadmill to lose weight. Some people prefer to start with the treadmill than the outside because you can control the speed and incline. People often think the treadmill is easier than planning a route outdoors. I get it. If you’re running 2 kilometers away from home, you have to then run back otherwise you’re a bit stuck. So running on a treadmill means if you do 2 kilometers and want to stop, you can just press the stop button and get off.

How to use the treadmill

Once you’re kitted up, step on to the treadmill. If you’ve got a bottle of water, there’s usually a little holder for this too.
Press ‘on’, ‘go’ or ‘start’ somewhere on the screen in front of you.
There will likely be 2 sets of buttons: 1 for incline and 1 for speed. Start increasing the speed and see how you feel.
If you feel you need to, you can attach the clip-on piece of string to you for safety.

Treadmill workouts

You could either do a lower intensity walk for 15-30 minutes to get your heart rate up without running first. Or you could internals. So walk for a minute, then increase the speed and try and jog for 30 seconds (or more, depending on how your physical fitness levels).

Most treadmills can tell you how far you’ve run, how many calories you’ve burned, how long you’ve been running and also your heart rate. To see your heart rate, you’ll need to hold the metal bit of the rail. In a few seconds it will measure your heart rate and show you on the screen.

How to measure heartrate if your treadmill doesn’t tell you

220 – your age = maximum heart rate max heart rate x 0.60 = low intensity steady state (LISS) heartrate

Low Intensity Steady State – treadmill workout

Your LISS is what you’d do on a treadmill if you want to get some exercise but it’s steady. You’re not doing a high impact HIIT class but you’re still getting some cardio. You want to put your incline up a bit so you’re walking uphill, and then walk at moderate speed. Do this for say between 20-40 minutes depending on your physical fitness levels.

Higher intensity treadmill workout

If you ramp it up a bit, here’s the program I’d follow. Obviously, tailor it to your levels and what you want to do. But this lasts about half an hour.

10 minutes of walking at 3 mph

Warm up by walking at an incline of zero and speed of 2 to 3 mph.

3 minutes of jogging at 4 mph

Ramp your speed up to 4 mph for a light jog. Focus on keeping your body upright, your core engaged and your hands loose and off the handrails.

2 minutes of walking at 3 mph

Great job! Your first running interval is complete. Take a sip of water, breathe deeply and roll your shoulders back as you walk.

4 minutes of jogging at 5 mph

Take your speed up to 5 mph and run for 4 minutes. This should be at a moderate pace that is challenging but not exhausting, so if it’s too much, take the speed down a few notches.

3 minutes of walking at 3 mph

You’re over halfway done—you’ve got this. Recover your breath and get ready for your last interval.

3 minutes of jogging at 5.5 to 6 mph

This last running interval is meant to burn up the rest of your energy. At 5.5 to 6mph, it will be the fastest speed of this workout, so give it all you’ve got for these last three minutes. If the speed feels out of your range, modify to what works for you so you can keep running for this last interval.

5 minute cooldown at 2.5 mph

You did it! The hard part is over. Now walk for five minutes to cool your body down before, and then do some stretches.

What to wear running on a treadmill?

It’s pretty similar to how to start running outside really. You’ll want a good pair of trainers, and running clothes. Also if you want to listen to running music, you might need headphones. If you’re at the gym on a treadmill they often have music playing there you can tune into. But you can wear your own.

Wired ear or headphones can be trickier because the wire can get stuck or annoy you. But if you go with Bluetooth headphones you’re sorted. Some treadmills have a USB port so you can literally plug yourself in to its own music or radio – but you don’t get much choice then.

Top 3 tips for running on a treadmill in my experience

1. It’s different terrain

Smacking onto the same hard, flat surface when you run on a treadmill feels very different to running off of one. It even feels easier running on the road. You might not think it would because they’re both very hard. But it does. And running on grass or a track or gravel feels even more different. You might realise you have a preference to what you like to run on. Running outside can feel more natural and easier on the feet. But you might prefer the consistency of the treadmill. You have to find what you like.

2. It can get boring, very quickly

Running on a treadmill means you’re looking at the same view, in the same spot, and moving in pretty much the same way for however long you’re on it.

If you’re running outside, you’ve got the sunlight (if you’re running in the day). Even if you run at night, you’ve got the feel of the air on your face and body. You experience the curves and natural movement of the curves of the road. Your view is almost constantly changing. You have more running targets to keep you motivated outside.

For example, using the street light or park bench or big tree as a marker. You might even see other runners and exchange smiles – which gives you that community feel. You don’t get any of that on a treadmill.

3. Less fluidity

Running can feel fluid if you’re running outside. Your body often finds a good rhythm and pace. Your arms will fall nicely into a swing; but not too much unless you’re at the end, and not crossing over your body wasting energy. Your legs get into a nice manageable stride. Your speed and form may naturally change without you even realising, and that’s natural when you’re running.

But on a treadmill, let’s say you slow or speed up, or slightly shift your weight to the one side. Something changes about your pace or running form. You’ll feel the difference immediately. You’ll be uncomfortably close to the treadmill screen or bars either side of you. Or you’ll realise how far back on the treadmill you are, and you could risk slipping off. So it can be quite dangerous if you’re not careful.

I’ve also put this treadmill speed to pace chart together which you might find helpful if you’re getting into it. Thinking about getting an underdesk treadmill? Check out my review of the Dskeuzeew underdesk treadmill. Updated by Katie McDonald, 26th February 2025

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November 12, 2024 0 comment

running running shoes

How Do I Know If I Need a Neutral Running Shoe?

by Katie McDonald November 11, 2024

written by Katie McDonald

How do I know If I need a neutral running shoe, and what is one? If you’ve not heard of the different types of running shoe, let’s break it down, and do the free at home test to find out what you are!

What are neutral running shoes? And who are they for?

Neutral running shoes are for most people who run. They have full cushioning, with a little extra in the heel. They’re often quite light because you don’t need extra support so there’s enough material and cushioning across the whole shoe.

They’re for people who run whereby their whole foot covers the ground equally. Ie your foot doesn’t overturn and end up pushing off with your toes. That would be overpronating.

What’s overpronation?

It’s to do with how your foot rolls when you walk or run. So when your foot lands on the ground, the outside of your foot touches the ground first and then your inner part of the foot, so you’re flat on the ground. And then your whole foot leaves the ground again.

If you overpronate, your foot rolls into the ground even further, so your inside of your foot is the bit that touches the ground, and you’re not actually flat. You’ll push off with your toes. According to Asicas, 30-40% of runners overpronate.

If you over or underpronat, stability running shoes can help you more. They can help you to counter how your foot lands when it contacts the floor.

How do you know if you need them?

Do a running gait test

You can go to a running store and get a gait test. It’s a test where a professional will put you on a treadmill and use specific running technology to measure how your feet and legs move when you run. It’s a very cool way of then saying exactly which type of running shoe you need. Everyone has different running form. For example, I’ve always slightly kicked my legs out to the side a little.

Google “running gait analysis near me” to find one locally. It’s usually a very fascinating experience, and you learn a bit more about you as a runner.

Test it at home:

Stand up and look at your feet.

Do they point straight ahead? You’re probably a neutral runner.
Do they curve inwards a little? You probably underpronate.
Do they curve outwards (like a V)? You probably overpronate.

Do an at-home arch test

We all have arches in our feet. It’s how we can stand up. The arch test can show you what type of feet you have and what type of running shoe you need!

Put some newspaper on the ground, then dampen your bare feet. Briefly stand on the newspaper then step off. Now, look at the imprint your feet have left:

Almost the whole foot’s outline is visible – you have flat feet
The heel and front foot are visible but none of the middle is visible – you have high arches
The heel and front foot are visible and some but not all of the middle is visible – you are neutral

How to tell if a running shoe is a neutral or stability shoe

Check the manufacturer label – it might say ‘neutral’ or ‘support’.
Most the cushioning is in the heel (because your whole foot touches the ground)
Ask the staff if you’re really stuck!

What happens if I wear neutral running shoes and I overpronate or underpronate?

Your feet might get painful. You’re wearing the wrong shoes for your running style. It’s really important to be equipped properly. You wouldn’t wear clothes that are too small, so don’t wear neutral running shoes if your perfect fit is the stability ones.

November 11, 2024 0 comment

Become a better runner Half marathon running

How Long Does It Take To Run a Half Marathon?

by Katie McDonald November 2, 2024

written by Katie McDonald

Thinking about doing a half? But how long does it take to run a half marathon? There is often a cut off time after about 4 hours. According to My Mottiv, it takes 1 hour, 50 minutes, 15 seconds on average across all genders, and ages to complete a half marathon.

What to expect:

What’s a half marathon distance? 13.1 miles
Average half marathon times (for women and men)
A half marathon training plan
Real life top tips for training for a half marathon

What’s a half marathon distance?

A half marathon is 13.1 miles, 21 kilometers.

What’s the average half marathon finish time?

Here’s 2 tables of the men and women’s average time it takes to complete a half marathon in America. The average time is about 2 hours and 2 minutes for men, and 2 hours and 16 minutes for women.

Average half marathon times in the USA: Beginners to Elite Athletes

Runner Category	Half Marathon Time
Elite Men	Under 60 minutes
Elite Women	Around 65 minutes
Average Men	Around 2 hours and 2 minutes
Average Women	Around 2 hours and 16 minutes
Beginners	2 hours 25 minutes – 2 hours 43 minutes
Intermediate Runners	Under 2 hours

This is based on data from Brooks Running.

USATF has published the men and women’s half marathon finish times in America; last updated 2023. Remember this level of runner are athletes who are eligible to enter the Olympic Trials.

Women’s half marathon times in the USA

According to the recent half marathon times in America, elite runners take about 1 hour 10 minutes to finish a half marathon.

Name	Time	Race	Location	Date
Fiona O’Keeffe	1:09:34	Raleigh Holiday Half Marathon	Raleigh, NC	12/2/2023
Grayson Murphy	1:10:34	Mill Town Half Marathon	Everett, WA	4/2/2023
Jenny Simpson	1:10:35	Aramco Houston Half Marathon	Houston, TX	1/15/2023

Men’s half marathon times in the USA

We can see from this table that the average men’s half marathon time is 1 hour, 59 minutes, and 48 seconds for the above average men. Whereas elite male runners can do it at a 5 minutes per mile pace – that’s fast!

Experience of male runner	Half Marathon Time
Elite Men	4:30-5:00 min/mile pace
Above Average Men	Under 1:59:48
Faster Than 50% of Men	Under 2 hours
Fastest 10% of Men	Under 1:40:35
Fastest 1% of Men	Under 1:18:37

Half marathon training plans

Run your first half marathon in just over 3 months

Length: 14 weeks, 4 days on and 3 days rest or cross train

Sample Workout: 12-mile long run. Complete at an easy, conversational pace.

Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	4 miles easy	4 miles easy	Rest	4 miles easy	Rest	5 miles LSD
2	Rest	4 miles easy	4 miles easy	Rest	4 miles easy	Rest	7 miles LSD
3	Rest	4 miles easy	4 miles easy	Rest	4 miles easy	Rest	6 miles LSD
4	Rest	4 miles easy	5 miles easy	Rest	4 miles easy	Rest	8 miles LSD
5	Rest	4 miles easy	5 miles easy	Rest	4 miles easy	Rest	6 miles LSD
6	Rest	4 miles easy	6 miles easy	Rest	4 miles easy	Rest	8 miles LSD
7	Rest	4 miles easy	6 miles easy	Rest	4 miles easy	Rest	10 miles LSD
8	Rest	4 miles easy	6 miles easy	Rest	5 miles easy	Rest	8 miles LSD
9	Rest	3 miles easy	6 miles easy	Rest	4 miles easy	Rest	10-12 miles LSD
10	Rest	4 miles easy	6 miles easy	Rest	6 miles easy	Rest	8 miles LSD
11	Rest	4 miles easy	6 miles easy	Rest	4 miles easy	Rest	12 miles LSD
12	Rest	4 miles easy	6 miles easy	Rest	4 miles easy	Rest	6 miles or 5K Race
13	Rest	3 miles easy	5 miles easy	Rest	5 miles easy	Rest	8 miles easy
14	Rest	Rest	3 miles easy	3 miles easy	Rest	2 miles easy	Race Day

Note:

LSD: Long Slow Distance run
Easy: A comfortable, conversational pace
Race Day: Your half marathon race

You can use this as a guide and adjust the mileage and intensity as needed based on your fitness level and experience. Always listen to your body and consult with a healthcare professional before starting any new workout routine.

Top tips for training for a half marathon from experience

It will teach you to deal with self doubt and overcome it

You will think you can’t do something. You can’t do a certain mileage, is what the voice in the head will tell you. There was a moment when myself and a fellow runner were training for our half marathon. That day we were doing 6 miles. We were only yards from our training finish line of today’s route, when I had a thought. “So, I could run through the fire of mile 6.. so could I manage 7? I doubt it”.. But I’d come to learn that that thought was a test.

We added an extra mile on to our route, just to see. Let’s just try the seventh mile.

10 minutes later, I found myself stopped at the finish line. I had ran the full 7 miles. “Look at that grin” my fellow runner told me. We stood together, half laughing, half trying to catch our breath. I used the next moment to take a selfie. And captioned it “we need a ‘I doubted whether I could do 6 and I did 7 instead” selfie.

Doubt kills dreams. It would have been so easy to stop at 6 miles. But actually, I remember reflecting later that day:

“I know what it feels like to stop, I wanted to know what it feels like if I don’t.” -Me.

You’ll learn you might have a competitive streak!

I remember training for my first half marathon with a fellow runner. We exchanged an “I’ll race ya” glance, we both found a sprinkle of energy and worked together against our barriers. We pushed and pushed and pushed till we blew them down. It was a little like hell but the post-run feeling is a lot like heaven, in fact it’s out of this world.

They say running is like a series of battles between your brain wanting to stop and ‘The Runner You’ wanting to go the extra mile. They are right. You should go the extra mile, it’s never crowded.

If you’re waiting for me to tell you where that energy came from, I’m afraid I disappoint. Neither of us know where the final spark came from, but that’s the magic of running. It digs deep down inside you and, without you even knowing, whispers to you kind words of wisdom.

Your brain will tell ‘The Runner You’ to shut up and stop this pain. But if you can push that voice away and listen carefully, you’ll find that the smallest whisper can be the most powerful voice.

Running is hard! Running a half is even harder

Doing a half marathon is hard. Doing your second half marathon 6 months after your first teaches you lots. Firstly, your first didn’t scare you enough to quit. Secondly, you can still complete another half marathon. Thirdly, you know your strengths. I could go on.

There’s a saying by someone, somewhere and I agree.

“the hardest part about running a half marathon is training for a half marathon and that the best part about running a half marathon is running a half marathon”

This morning, I disagree. I understand that the training is hard and you can enjoy the day. But that doesn’t mean you can just sit back and walk it, enjoying the scenery and not give it everything. A half marathon is hard, whether it’s your first, second or 50th. Every single one is a test; it’s just how that changes.

Your first half marathon tests whether you are physically able to complete the route. My second one tested my mental capacity more than I thought it would. I mean, the sticky swamps of mud were pretty testing 10 miles in.

I spoke with a fellow runner afterwards. And they hit the nail on the head talking about the song: We’re going on a bear hunt’. I remember singing as part of a big camping group a few years ago. It goes something like this.

“We can’t go over it, we can’t go under it, we can’t go round it, oh no we’re gonna have to go through it”

What it’s like running a half marathon

In October 2016, I ran my first half marathon in Birmingham at a time of 2:22. March 16th 2017, I ran my second half marathon in IronBridge, with a time of 2:27:25. If you’d have told me during my training “your second will be slower”, I would have been heartbroken and gutted.

“What a waste of training” I would have sulked. But during the race and the moment I crossed the finish line with my (then) partner, I couldn’t have been happier. Let me tell you why.

Control your adrenaline at the start

I’ll be honest, when the klaxon boomed, I thought it would be easy. I was quite wrong because it was the hardest half marathon I have ever done and that’s what my fellow runner said too.

We forgot to pace ourselves because of the sheer adrenaline that rushes through you like electricity through a cable of runners. Naturally then, after 5 miles of a speedy start, consistency was a struggle.

Training taught us to be consistent in a 10 minutes per mile pace, but the race took us to 9 minutes per mile for the first 3 minutes and that taught me that this messes up your race. There’s no other way of putting it.

Hearing “we’re much faster than training” the first time was a confidence boost, but we needed to have been consistent. Don’t get me wrong, I’m chuffed we were almost 2 minutes faster on the first part of the half marathon than our training but it’s hard because the second half is then tough.

Of course, you might be wondering, “ok, can you run a half marathon without any training?”, and yeah I guess you could. But it would hurt! More thoughts over there!

The pace doesn’t matter all the time

Sometimes, the time just doesn’t matter. What matters is knowing you are raising money for incredible causes. What matters is not stopping, even if you have to walk. What matters is seeing those glorious faces of strangers you will probably never set eyes on again, but you still gladly accept their offer of sugary snacks in a bowl, and thank them if you can.

What matters is doing it together, whether that be running alongside a community of runners or dressing up in costume with him as superheroes. What matters is knowing that you will finish and it will feel incredible when your body passes through that arch inflated with so much more than just air, but success and completion.

What matters is that you did it. And what really matters at the end of the day, when you challenge yourself with a half marathon, is to keep it fun and atmospheric. Pull the funny faces, laugh lots and encourage others along the way. Happiness goes a long way.

Do it for the good cause

When you run for a charity, this is even more so. When my legs were pounding the hill at the 7 mile mark (and the 8, 9 and 10th come to think of it..), what ran through my mind you might ask?

Was it the intensity of the heat as we sweltered through Telford Town Centre in our tight costumes?
Panicking about the next hill
When’s the next water station?

All of the above applied. But the very next thought that popped into my head was of my late Great Nan. She taught me that life is short. That’s why I wanted to run the IronBridge Half Marathon because she’s right. That’s why I’m proud that we raised over £250 for people like her.

What it’s like running a half marathon

When I finished a 10k race year ago, my loving father signed me up for the Birmingham half marathon. A disappointing waste of £30. A mistake, I thought. But I did it! And I’m here to tell you exactly what it feels like to finish your first half marathon.

The morning of

It all started at 8:00am Sunday morning, when my alarm went off. Words cannot begin to describe how nervous I suddenly felt at that bleep. My Dad was running too and he seemed as cool as a cucumber. I, on the other hand, was, for want of a better phrase, totally freaking out. Was I going to be able to do this? Could I conquer this run or was I about to fall and flop in front of thousands of people, not to mention my amazingly supportive family? Pushing those doubts aside, I let my confidence take over and we began the drive. Having arrived almost too early, we sat it out in the car, where my mind started playing tricks on me.

The next thing I knew was that I had found myself lost in the excited crowds jumping to the beat of the main speakerphone. A man demonstrated to myself and a few other thousand ‘GREEN’ and ‘PINK’ runners how to star-jump.

This was going to prepare us for over 2 hours of running. After 15 minutes of jumping up and down and doing the ‘Jessica Ennis at the Olympics’ chant, the countdown began. In those 10 seconds, I pressed play on my shuffle, took a few deep breaths and tightened the laces of my Sketchers.

At the start line

Like a swarm of bees, we moved as one Birmingham crowd of runners through the ‘START’ arch, starting off our timers in the rubber beneath our number. In training, you can see nothing but road. Race day was different as I jogged through the floods of supporters. There was an odd sense of fame and importance, as we ran through our red carpet that was Broad Street. If I finished, I’d be a star.

My motivation for the first hour was that I should reach Cadbury World at the 60 minute mark. So when I reached the hill at the 6 mile point and saw the well-known building of chocolate, I did two things. First, I forced myself to keep running and not go in, and secondly, I glanced at my stopwatch. I had been running for 51 minutes, so the thought of spending the next 9 minutes inside Cadbury world was somewhat tempting.

The race is on

Now, I won’t take you through my 2hours of running step by step. But I will say this. Sunday’s half marathon was one of the biggest challenges I have overcome to this day. I knew I was capable of 10miles. But could I do 13.1? Yes, and I honestly believe I could one day do the 26.2. Running is of course a physical challenge.

But if you can battle through the mental barriers of your own mind fighting against you…
If you can feel the fire in your thighs like never before and still run up that hill..
If you can use the shout of a stranger clapping you on by the call of your name and turn it into power and energy..
If you can stay as strong as you start out and not lose focus on that end goal because you know it only takes a split millisecond for that ‘stop’ voice to cause you to fall..
If you can run through the stitch at 3 miles and relax your tense shoulders merely because of the sheer excitement of the whole experience…
If you can feel your feet slightly drag on the floor and not allow yourself to stop…
If you can look up the final hill and use the fact that, even though some are running, some are walking or have even stopped, to push yourself for the last and most important mile..
If you can do all that, then you are an amazing runner.

Because running is hard. There is no feeling like that before the klaxon goes off. Talk about mixed emotions. But if you can do that, then I now speak directly to you.

You completely and wholeheartedly deserve nothing more than the feeling of reaching the top of that hill and seeing your nearest and dearest amongst the ocean of cheering faces.

You deserve to absorb the awesomeness of opening your stride, swinging your arms and being overwhelmed by the inexplicable rush you will feel as you smash through the final 100 yards downhill. The feeling you get when you complete the challenge of a half marathon is out of this world.

Yes, there are other fantastic achievements and yes, training feels good. But there is absolutely nothing that compares to the joy that glows from and around you when you finish and are awarded with your medal by a stranger who proudly and respectfully smiles at you.

You deserve every ounce of the glory that running a half marathon brings. I only have two things left to say. Firstly, I congratulate you. Secondly, I ask you when your next race is.

me training for the ironbridge half marathon

November 2, 2024 0 comment

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