How to Choose Running Shoes: The Complete 2026 Guide for Every Foot and Fitness Level

You have countless options when buying running shoes. With this comprehensive 2026 guide, you can discover the best running shoes for your foot type and fitness level. The right shoe can prevent injury, improve your performance and transform your running experience into something truly productive and enjoyable. Let's lace up and find your perfect fit. In This Article This article contains: Determine Your Perfect Fit Match the Best Running Shoes to Your Goals and Terrain What Are the Best Running Shoes for Beginners? Decoding Shoe Tech: Carbon Plates, Cushioning and More How to Find Great Running Shoes on a Budget Are Running Shoes OK for the Gym? The Best Running Shoes of 2026 Frequently Asked Questions Lace Up Right Determine Your Perfect Fit Understanding your unique foot anatomy is vital when searching for the perfect running shoe. A well-fitted, tailored shoe that fits your foot's specific shape will enhance comfort and performance while also reducing the risk of injury. Many people overlook their foot structure, resulting in poor shoe choices. Identifying your foot type and how it interacts with the ground allows you to make informed decisions, ultimately leading to a more enjoyable running experience. Understanding Your Arch Type Neutral (medium), flat (low) and high are the three main types of arches, and knowing yours is crucial when selecting the right running shoes. You can determine your arch type at home with the "wet test," during which you wet your foot and step onto a blank piece of paper. If your footprint shows hardly any or no curve on its inner side, you likely have flat arches. A moderate curve will indicate a neutral arch, while a high curve shows you have high arches. Your arch type affects your pronation, with most runners tending to overpronate, meaning their feet roll too far inward with each step. Others are supinators, and will typically have high foot arches. Neutral arch types usually enjoy a balanced motion. If you have low arches and overpronate, you may have flat feet or be at risk of developing them. Having flat feet means you need more specialized support in your running shoes. Match the Best Running Shoes to Your Goals and Terrain Not all shoes are created equal, with different designs to cater to distinct running environments and purposes. Understanding how you’ll use your shoes ensures you select a pair that maximizes your performance and minimizes the risk of injury. Whether you're hitting the pavement for a quick jog or tackling rugged off-road trails, knowing the differences in shoe design helps you to make informed choices. Where Will You Run? Road running shoes are designed for smooth surfaces, emphasizing cushioning and flexibility. These shoes help absorb impact and provide a comfortable trip on pavement, making them ideal for urban runners and those primarily undergoing road training. Trail running shoes are equipped for dirt paths and more uneven terrain. They feature enhanced traction, robust durability and added protection to help you navigate uneven footings, such as roots, rocks and mud without slipping. If you’re looking for a seamless transition from road to trail, choose the running shoes that will match your environment. What Is Your Goal? When setting your running objectives, selecting the right shoe can make all the difference. Daily trainers are versatile, durable options for your everyday runs, offering a blend of comfort and support. They are perfect for completing regular miles and can handle various types of terrain. If you’re aiming to hit personal bests, race-day shoes are your best bet. These lightweight and responsive shoes are designed for speed, helping you push your limits when training for specific events like a 5K race and during the race itself.  What Are the Best Running Shoes for Beginners? Beginner runners should select running shoes based on comfort, support and durability, rather than focusing on high-tech features or expensive models. Aim for shoes that feel good on your feet right from the start, with a fit that provides ample cushioning and properly supports your arch type to help prevent injuries. It's also wise to select shoes with a durable build to withstand the upcoming miles ahead. Visit a specialty running store beforehand for a gait analysis. Trained staff there can assess your running style and recommend shoes that suit your specific needs, which greatly enhances your running experience with the right fit. *Link to new beginner running shoes article to be published at the end of April 2026.* Decoding Shoe Tech: Carbon Plates, Cushioning and More From cushioning types to specialized features, understanding what each component does will help you identify the best fit for your style. Knowing these essential elements of running shoes will make it easier for you to recognize how each contributes to your running experience. The Anatomy of a Running Shoe The running shoe’s midsole, or "engine," is often made from ethylene-vinyl acetate (EVA) or thermoplastic polyurethane (TPU) foams. These materials determine a shoe’s cushioning, with minimalist shoes offering little cushioning for a more natural feel and shoes with maximum cushioning providing plush comfort to absorb impact during runs. Heel-to-toe drop refers to the height difference between the shoe’s heel and its toe. A lower drop typically benefits runners whose running style naturally sees them land on their midfoot or forefoot. In comparison, heel strikers often prefer a higher drop for additional cushioning. The upper of the shoe comes in different materials, including engineered mesh or knit. These affect the shoe’s breathability and fit, with the mesh offering ventilation to keep your feet cool and the knit providing a snug and comfortable feel. Advanced Features for a Competitive Edge One of the latest innovations in running shoe technology is the carbon plate. Integrated into the shoe’s midsole, these plates stiffen the sole to improve running economy while enhancing propulsion. Carbon plates can help runners expend less energy, making it easier to maintain a higher speed over a longer distance. If you're aiming for improved race-day performance, consider carbon-plated running shoes as an innovative way to elevate your running experience. How to Find Great Running Shoes on a Budget Finding quality running shoes doesn’t have to break the bank. An effective strategy is to consider buying last year's models, with retailers often discounting them to move their stock and make room for new products. These shoes typically offer the same quality and features as their newer counterparts but at a fraction of the price. Take advantage of seasonal sales events, such as Black Friday or New Year's clearance sales, to snag great deals. Also, differentiate between your needs and wants to prioritize essential features like comfort, fit and durability over trendy elements that won’t enhance your performance. Look for high-value alternatives to the popular, expensive brands. Many lesser-known brands produce running shoes that possess similar quality and performance at more affordable prices. For instance, consider the many variations based on the popular On Cloud sneaker brand to discover budget-friendly options that still deliver on performance. Are Running Shoes OK for the Gym? While wearing running shoes to the gym for all workouts may be tempting, they are not always the best choice during exercises like heavy lifting. Running shoes generally feature soft, cushioned soles designed for impact absorption during running, which can make them less stable during lifting. This increased instability can increase your risk of injury if your body struggles to maintain proper form under weight. For weightlifting or high-intensity training, opt for shoes designed for these specific purposes. Proper training or weightlifting shoes typically have a flat, stable sole that provides better grip and support. Structurally, this allows for more efficient weight transfer and helps you maintain proper posture while lifting. If you’re a serious gym performer, consider consulting a specialist in advanced foot biomechanics to recommend the right footwear that supports both strength and stability during your workouts. The Best Running Shoes of 2026 As the running landscape evolves, 2026 brings a host of innovative options tailored for both men and women. Whether you seek comfort, support or cutting-edge technology, this year's top running shoes promise optimal performance and durability, helping you achieve your fitness goals while enjoying every stride. The Best Running Shoes for Men Here are the top picks for men. 1. Brooks Men’s Ghost 17 Neutral Running Shoe The Ghost 17 offers premium nitrogen-infused DNA Loft v3 cushioning and neutral support to deliver comfort and softness on the road, while cross-training or in the gym. The innovative midsole design promotes natural toe-off, helping you easily maintain speed and momentum. A certified PDAC A5500 Diabetic shoe, the Brooks Ghost 17 has the APMA Seal of Acceptance and is a certified carbon-neutral product and worthy successor to its Ghost 16 predecessor.  Get It on Amazon 2. Under Armour Men's Charged Assert 9 Running Shoe The Charged Assert 9 combines a lightweight mesh upper with strategically placed overlays to ensure breathability and midfoot support. Features include charged cushioning technology for plush comfort and energy return. This shoe promotes a smooth transition from heel to toe. High-wear rubber provides excellent traction on various surfaces, including roads, tracks and gym surfaces. Although the Under Armour Men’s Charged+ Assert 11 post-dates the Assert 9, the latter remains more sought after.  Get It on Amazon 3. New Balance Men's Fresh Foam 410 V9 Trail Running Shoe The 410 V9 empowers your running adventures with its AT Tread outsole, providing dependable traction on both paved and trail surfaces. Featuring a soft BIO Foam midsole for optimal comfort, these trail running shoes ensure a plush experience from start to finish.  A blend of durable overlays and breathable meshes enhances longevity for the New Balance 410 V9, while the secure lace-up closure keeps your fit snug and stable throughout your runs. Get It on Amazon The Best Running Shoes for Women Explore the top picks for women. 1. ASICS Women's Gel-Contend 9 Running Shoes Step into the future of running comfort with the GEL-Contend 9. Featuring Rearfoot GEL technology for improved impact absorption, it creates a softer feel with each footstrike. The jacquard mesh upper enhances airflow, with the Ortholite sockliner providing excellent step-in comfort.  Flex grooves in the outsole of the ASICS Gel-Contend 9 boost flexibility, and synthetic overlays with stitching enhance support. These shoes are a perfect choice for any terrain. Get It on Amazon 2. Saucony Women's Endorphin PRO 4 Sneaker The Endorphin Pro 4, with its neutral carbon-plated design, is a premier shoe for maximum speed and efficiency in marathon and half-marathon running. It features a dual-density midsole for high energy return, speedroll technology and a comfort-focused, breathable, sock-like upper. The Saucony Endorphin Pro 4 is an accessible, durable option among top-tier marathon shoes, enabling better, more comfortable distance performances. Get It on Amazon 3. Brooks Women’s Adrenaline GTS 25 Supportive Running & Walking Shoe The Adrenaline GTS 25 is a shoe offering reliable support for runners and walkers seeking a smooth ride. Featuring GuideRails holistic support technology, this shoe promotes natural movement while limiting excess motion. Its premium nitrogen-infused DNA LOFT v3 cushioning provides lightweight comfort mile after mile.  The Brooks Adrenaline GTS 25’s breathable engineered mesh upper ensures a secure fit. Its specially designed outsole enhances smooth transitions, making it ideal for those who prioritize comfort and stability with every step. Get It on Amazon Frequently Asked Questions Learn more about finding the best running shoes. How often should you replace running shoes? Most experts recommend replacing running shoes every 300 to 500 miles, depending on your usage and running style. This well-known mileage guideline helps ensure the shoes' cushioning and support remain effective. Beyond mileage, also watch for signs of wear, such as visible compression in the midsole, uneven tread wear on the outsole or discomfort during runs. If you notice any of these signs, it may be time for a new pair. Do you need to break in new running shoes? While some shoes may require a short adaptation period, most modern running shoes are designed for immediate comfort. However, to ensure the best fit, gradually increase your mileage with your new shoes during the first week. Easing them in will allow your feet to adjust without risking discomfort or injury. Is it safe to buy running shoes online? Buying running shoes online can be safe, especially through reputable retailers. To ensure you get the right fit, it’s your responsibility to know your shoe size and brand preference, as sizing can vary. Before investing, check customer reviews for insights on fit and comfort and look for a good return policy that allows you to exchange the shoes if they don't fit perfectly. Should your running shoes be a size bigger than your regular shoes? It's common for running shoes to fit slightly larger than your regular shoes, but this isn’t a hard rule. Many runners prefer a thumb's width of space between their longest toe and the shoe’s front to accommodate foot expansion during runs. Trying shoes on later in the day can also help you find the best fit, as your feet may swell slightly as the day progresses. Lace Up Right Selecting the right running shoes can enhance performance and minimize injury, so explore options based on your foot type and running style. Every runner is unique, so experimenting with various shoes can help you discover the ideal pair that combines comfort, support and durability. Be proactive in your running shoe search and enjoy every step of your journey until you find the pair. Share this 2026 running shoe guide on Twitter, Instagram or Facebook if you found it helpful!

Have you ever considered that the secret to better running lay in weight training? Well, squats can make you a better runner. They can help you become faster off the ground and steadier through fatigue. The trick is choosing the right squat style and pairing it with runner-friendly strength work to build speed and durability.  The Effect of Squats of Running You can think of squats as a tool to help you push harder. Done well, squats can help you produce more force into the ground. More force results in better speed and form as fatigue sets in. Done badly, they can leave your legs fatigued and stiff, so your runs feel like you’re dragging furniture.  You’ll get the most from squats when you treat them like runner support work. Two sessions per week usually hit the sweet spot. Keep your reps moderate and your form clean to make your runs feel a little easier. If your easy pace feels heavier for more than 24-48 hours after lifting, you’ll know you went too hard or too close to a key run.  Why Squats Boost Speed and Help Prevent Injury  Squats can help running since running is basically repeated single-leg mini squats at speed. So, when you build strength through a squat pattern, you usually develop better running force.  Speed and Force  When you lift, you’re teaching your muscles and tendons to produce force quickly and repeatedly. That can improve running performance so you’re able to do the same pace with less effort. Research finds that heavy strength training and explosive strength work can improve running economy in endurance athletes.  Injury Prevention Loads of running injuries come from the body simply hitting a load it cannot handle yet. Running-related injury rates tend to vary by experience level. One study reported the incidence of injury in recreational runners is 5.16 injuries per 1,000 hours.  A newer idea is also getting some attention worldwide. Single-run distance spikes can drive injury risk. Research found that risk rises when a single session exceeds 10% of your longest run from the last 30 days.  Squats won’t fix a chaotic run plan, but they can help you tolerate training by giving you more resilient legs, fewer weird aches and better bounce.  Do Bodyweight Squats Help With Running?  In short, yes. Squats build coordination, control and basic strength. They’re also easy to recover from, which is important when you’re more interested in the running than the lifting. Squats shine when you want consistency with minimal soreness. They help you: Practice clean squat mechanics  Build basic quad and glute endurance  Add a simple squat workout on travel weekends  Warm up your hips and ankles before a run If you’re newer to strength work, this alone can move the needle. It’s simple and repeatable, which will help you in the long run.  When to Add Load Bodyweight work has a ceiling. You’ll feel it when sets of 15-20 reps feel easy and your breathing is fine. At that point, your strength gains slow down. For a smooth progression, go from a bodyweight squat to a goblet squat.  When your goblet squat starts to feel easy, you can transition to a split squat and then slowly into front squats. You will still get the running benefits while giving your body reasons to continue adapting.  Do Deadlifts Help with Running?  Squats train push and posture, while deadlifts train your “backside power” so your stride feels springier and less sloppy later on in the run.  Squats help you stay tall when fatigue tries to fold you in half. That’s important for speed since a collapsed posture often means a shorter stride and less punch off the ground. Squats also build knee control when you keep your knees tracking over your toes. Think of it like steering at speed.  Deadlifts for Hamstrings and Hip Power Deadlifts help with hip extension. That’s your engine for hills, sprints and strong push-off. You don’t need to pull max weight to get the benefit. You just want clean reps and steady progression.  The Best Strength Training for Runners  Here’s the part that actually fits into your week. You don’t need a full-bodybuilding split, but having a simple menu to support your running can make things easier.  Aim for two strength training sessions per week and keep them between 30 and 45 minutes. It’s also important that you schedule your training on days when they’re not going to wreck your runs. Here’s a practical setup:  Day one: Strength training after an easy run or on a stand-alone day  Day two: Strength training after a shorter, easy run or the day after your long run Remember to keep heavy leg work away from your hardest intervals when you can  About 80% of your weekly running should be easy. 20% is faster work. Many runners use this to manage fatigue and keep quality sessions sharp. Since many of these easy runs take place outdoors, they serve a dual purpose for recovery and mental health, as studies have shown that even five minutes of exposure to natural environments increases feelings of well-being. Squat Form Tips Better squat form tends to mean better alignment. Better alignment tends to mean fewer cranky knees and hips. Also, you look calmer and more athletic, which is a huge bonus. Keep your cues simple and repeat them:  Tripod foot: Be mindful of the base of your big and little toes while your heel stays planted.  Knees track over toes: Make sure that your knees don’t cave inward. If you notice that happening, reduce the weight and start again. Ribs over hips: Keep your ribs stacked over your hips so that your lower back doesn’t arch.  Control down: Take two to three seconds on your way down in your squat.  Drive up: On your way up, think about pushing the floor away from you as much as possible.  If your heels tend to pop up, elevate them slightly with small plates or work on your ankle mobility over time.  FAQS Do squats help with running?  Yes, they do. Adding some strength training into your weekly workout rotation can help your runs feel easier and the same pace feel much more doable.  Will squats alone build big legs?  Maybe, but usually no. Squats alone can grow your legs if you train hard enough with progressive load, plenty of food and enough rest. Most runners do not hit that combo because they’re spending energy on mileage.  What squats are best for running?  Split squats, goblet squats and front squats are all great options, but split squats might be the best option since they mimic the demands of running.  Know Squat  Squats do help with running when they support your training rather than steal from it. Keep your squat work simple and then let your runs do their job. You’ll notice the small improvements over time.

https://unsplash.com/photos/a-group-of-people-running-down-a-street-BKIPY8TuNmI Alt text: Runners on a road during a race. The main focus is on an athlete with blue-green shoes and neon yellow socks. The atmosphere is energetic and competitive. Caption: Runners on a road during a race Description: Runners on a road during a race It’s exciting to prepare for a race — from logging your training miles to picking out upbeat playlists to choosing running clothes and gear. However, one of the most important things to consider is what to eat before a 5K so you feel like a champion once you cross the finish line. Food is more than fuel. It is a tool that helps sharpen focus and calm nerves for a better running experience. Why Pre-Race Meals Matter The human body stores carbohydrates from food as glycogen. It’s good to eat plenty of carb-heavy foods one to three days before a race since running depletes glycogen stores. Additionally, your brain is sharper when blood sugar is stable.  On the day of the race, eat a main meal containing foods rich in complex carbohydrates, paired with a small amount of protein for optimal performance. Make sure to consume food one to four hours before the competition to give your stomach proper time to digest. You can also give your body a significant energy boost by eating simple carbohydrates 30-60 minutes before the race.  8 Best Foods to Fuel Your 5K The best options to have before your race are foods rich in carbohydrates. Here’s what to eat before a 5K to get the carbs you need. 1. Oats Oats are the king of complex carbs. They provide a slow and steady release of energy that can last you for the entire 5K. Additionally, oats are great for maintaining heart health and preventing blood sugar spikes and crashes.  A simple hot bowl of oatmeal is the perfect comforting meal to power you before a race. Add a drizzle of honey and a handful of berries to make it more enjoyable. You can even sprinkle in nuts and seeds to boost its nutritional value. For the ultimate time-saver hack, prepare overnight oats by mixing them with milk and storing the container in the fridge. 2. Bananas Bananas make ideal pre-race meals for a good reason. They are healthy, quick to eat and delicious — it’s nature’s energy bar. Plus, bananas are a great source of potassium, which can help prevent muscle cramps during and after the race.  The best thing about bananas is that they don’t require prep. If you want something fancier, you can add them to your oatmeal, smoothies, pancakes or peanut butter sandwich. You can also eat a banana with a protein like nut butter after the race for muscle recovery. 3. Whole-Wheat Toast or Bagel https://unsplash.com/photos/brown-bread-on-white-ceramic-plate-jkwVtDDN-gA Alt text: Three pieces of sliced everything bagels are piled on top of each other, beside a tipped jar spilling seeds on a white surface Caption: Everything bagels are an easy pre-race meal Description: Everything bagels are an easy pre-race breakfast Whole-wheat toast or a bagel are simple and reliable sources of carbohydrates. They’re easy on the stomach for most people, so you don’t have to worry about indigestion or bloating when running. These foods are breakfast staples for a reason — they’re easy to prepare while giving you the boost you need to power your day. Add a layer of butter, jam or cream cheese to make your bagel or toast even tastier. That’s all you need for great pre-race meals. 4. Sweet Potatoes Sweet potatoes are known as nutritional powerhouses, and for good reason. They contain complex carbohydrates, antioxidants and potassium. Antioxidants such as beta-carotene support cognitive function, helping your body stay focused throughout the 5K. A plain baked sweet potato is a nutritious and delicious meal option. Enjoy its sweet and earthy flavor. If you want to include protein, make sure to add an egg or some baked beans to your pre-race meals. 5. Greek Yogurt With Berries https://unsplash.com/photos/fresh-blueberries-and-cream-in-a-rustic-bowl-DWnfaHRQbtg Alt text: A cup of yogurt topped with fresh blueberries and a mint leaf on a wooden tray. Blueberries are scattered alongside a spoon with yogurt. Caption: A cup of yogurt with berries is the ultimate snack, rich in carbs and protein Description: A cup of yogurt with berries is the ultimate snack, rich in carbs and protein Greek yogurt is the perfect balance between carbohydrates and protein. Berries are great because they are high in fiber, antioxidants and carbs, making them a great addition to meals. Together, they make the ultimate energizing pre-race meal. You can choose from raspberries, blueberries, strawberries or a mix of them. Drizzle in some honey or maple syrup for an even more concentrated boost of energy.  6. Dates Dates are also great as a pre-race snack or an additional topping to Greek yogurt or oatmeal. They’re a concentrated source of sugar and make a good snack for a quick energy boost. This will be especially handy for early-morning races, when you need that jolt of energy to shake off grogginess. You can even carry a small zip-close bag of dates when running for quick bites along the way. They are rich in minerals such as potassium and magnesium, which can help prevent muscle cramps. 7. Beetroot Juice This is a great option for those looking to optimize their performance during the race. Research has shown that beetroots are rich in dietary nitrates, which the body converts into nitric oxide to widen blood vessels. The dilated vessels help increase blood flow and oxygen to muscles. This enables you to comfortably run at the same pace since your cardiovascular system works more efficiently. Beetroot juice can turn your urine or stool a pink or reddish color. This is normal and goes away after a day or two! 8. Whole-Wheat Crackers For those who want the least amount of preparation possible, especially for races starting early in the morning, whole-wheat crackers make great pre-race snacks. Their complex carbohydrates break down more slowly in your body than simple sugars, providing you with sustained energy and satiety throughout the race. Whole-wheat crackers also typically contain high amounts of fiber and protein. You can pair them with hummus or your favorite nut butter two hours before your run. You can also eat them on their own if you prefer. Don't Forget to Hydrate! Aside from pre-race meals, the most important thing you need to do before a race is to hydrate. Water is important for your physical performance and mental clarity, especially for an activity as demanding as running. Even mild dehydration can cause you to feel dizzy and impact performance.  Make sure to drink more glasses of water on the days leading up to the race and on the morning of. This ensures that you’re giving your body what it needs to keep going. Knowing What to Eat Before a 5K Will Help Fuel Your Body Ensure your 5K pre-race meals fuel your body with nutritious and carbohydrate-rich food. Eat your foundational meals well before the race and bring quick snacks for a helpful boost of energy. The most important thing is to give your body the nutrition it needs to help you cross that finish line.

Have you ever looked at a race sign-up and thought, how long is a 10k in miles? You’re not alone. It’s easy to feel excited about something without truly wrapping your head around what you’re getting yourself into. Discover what’s 10k in miles and expert training tips to get you strong on the finish line. We’ll cover the following topics: How Many Miles Is a 10k? What Is a Normal Time to Finish 10K? How Many Laps is a 6.2 Miles on the Track? Is It Possible to Run a 10K With No Experience? Frequently Asked Questions How Many Miles Is a 10k? 10k is 10 kilometers, which is 6.2 miles. If you’re a beginner, this is a doable distance, given that you commit to a training plan. Many people confuse 10k as the required steps daily. The truth is, the necessary 10k steps daily won’t be enough to finish a 10k. What Is a Normal Time to Finish 10K? The average time depends on your physical condition and fitness level. Here’s a standard benchmark for beginner, intermediate and advanced runners. Beginner: 90 minutes to 2 hours Intermediate and reasonably fit: 50 to 70 minutes Advanced: 43 to 50 minutes Your average time will also depend on several factors, such as age and sex. The average finish time increases as you age. If you’re experiencing concerns like plantar fasciitis, runner’s knee or shin splints, it’s best to consult your physician before running your 10k. How Many Laps is 6.2 Miles on the Track? 10K run in miles may seem short, but it equates to 25 laps around a track. Whether you’re training or racing around a track, remember that not all tracks are created equal. Sometimes, indoor ones are slightly smaller with 200 or 300-meter circumferences. Is It Possible to Run a 10K With No Experience? Yes, it’s possible. With a great pair of running shoes and the right mindset, everything is possible. Here’s the ultimate lowdown of acing your first 10k as a beginner. Focus on Nutrition Just as a car needs gas, your body requires food for peak performance. A runner’s diet consists of lean protein, fresh produce, fats and carbohydrates. Aim to get 60%-70% of calories from carbs and 15%-20% from fats and proteins. Carbs help store glycogen, which helps fuel your endurance. "It is important to fuel and hydrate around training sessions as you prepare for a 10K," says Jena Brown, RD, CSSD, sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas. "Eat a simple carbohydrate snack with 30 grams of carbohydrates 15-30 minutes before a training session. Fresh fruit such as a medium banana or 4 cups of cubed watermelon can boost energy for a higher quality workout and help replace electrolytes lost in sweat." Aim for 5K First Squeeze in a 5k in your training plan. It’s a reasonable goal without being too intimidating. According to Dr. Luke Nelson, Sports Medicine Australia’s running professional, you must run three to four times weekly for at least 30 minutes. Combine Running and Walking Brisk walking is an excellent addition to your training plan if you don’t have running experience. Dr. Luke suggests doing three 20-minute walks weekly for one to two weeks before diving into a walk/run program. Here’s his standard program: Week 1: Walk for one minute, jog for one minute and do 10 times Week 2: Walk for one minute, jog for two minutes and do seven times Week 3: Walk for one minute, jog for three minutes and do five times Week 4: Walk for one minute, jog for four minutes and do four times Week 5: 20-minute continuous run Do Warm Ups Don’t forget to do warm-ups throughout your training weeks. Perform dynamic stretches to improve your comfort and flexibility while running. Some exercises include heel-to-butt, hip rotation, leg swings, open and close gates and forward and side lunges. Start Slow Whether you’re training in a park or a track, avoid being intimidated by faster runners and the Strava posts of influencers. The fact that you’re training for your 10k is already a commendable feat.  Bring the Right Mindset Your mood drives your behavior, and this can translate into your performance. For extra encouragement, do a positive self-talk mid-training. Saying phrases like “I can” or “I will do it” can help boost your confidence.  Eat Before the Race Eat at least two hours before running to ensure food is digested as you run. "Eat a high carbohydrate meal 2 to 3 hours before a 10K with 2-3 grams of carbohydrate per kilogram of body weight and about 15 to 20 grams of protein," Brown recommends. "Include electrolytes in foods and beverages throughout the day. Drink to thirst or follow an individualized fluid replacement strategy during a 10K," she says. Frequently Asked Questions Now that you know what 10k in miles is, you may still have questions about other related topics. Discover the answers below. Is 10K in 30 Minutes Possible? A 30-minute finishing time is possible for highly competitive runners. For beginners, this is not ideal. For context, the female world record holder  — Kenya’s Agnes Ngetich — has a finishing time of 28:46 — just one minute and 14 seconds away from the 30-minute mark. Is Running a 10K in 60 Minutes Good? Yes, running a 10K in 60 minutes is considered a solid, above-average time for many recreational runners. It means you’re holding a 10-minute-per-mile pace (about 6:00 per km), which shows good endurance and consistent training.  For beginners, finishing a 10K at any pace is an achievement. For intermediate runners, breaking the 60-minute mark is often a common and meaningful milestone. Competitive runners may aim for faster times, but the “good” benchmark always depends on your fitness level, running history, age and goals. How Long Is a 10K in Minutes? There’s no single answer, because it depends entirely on your pace. The total time varies based on how fast you run or walk. Here are some common finish times: Elite runners: 27 to 35 minutes Recreational runners: 45 to 70 minutes Beginners or run/walkers: 60 to 90 minutes Walkers: 90 to 120 minutes How Long Is a 10K Race in Miles? Since there are 2,000 steps in a mile, 10k steps in miles is approximately 5 miles.  What Is a Really Good 10K Time? According to Running Level, a good 10k finish time for a man is 46:43, which is the average running time for men of all ages. For females, it’s 54:13. Ultimately, the ideal time is based on your age, gender and fitness level.  What Is a 5K in Miles? If you’re wondering how many miles is a 5k, it’s 3.1. Simply divide 10k’s 6.2 miles to two. Can I Walk a 10K in 2 Hours? Yes, walking a 10K in two hours is absolutely doable for most people. A 10K is 6.2 miles, and finishing in two hours means maintaining roughly a 19-20 minute per pile pace. That’s a comfortable walking speed for many beginners. If you’re newer to longer distances, a few practice walks beforehand can help you build confidence and avoid soreness on event day. With a steady pace, good shoes and a bit of preparation, finishing a 10K walk in two hours is very realistic. How Do I Train for a 10K? Expect to spend at least eight to 10 weeks of preparation. Use this guide as a benchmark: 10 run training for runners and walkers: 10 weeks of training for people who want to use the run/walk method. 10k run training for beginners: Eight weeks of training, with Mondays and Fridays as rest days 10 run training for advanced beginners: Eight weeks of training who can run 3 miles four to five days weekly Consult a fitness professional for a more personalized training plan. They can consider your unique needs and concerns, such as knee pain or shin splints when crafting a plan. No matter where you start, a good plan gradually increases your weekly mileage, includes at least one longer run and mixes in cross-training or rest days. This approach helps you gain endurance, stay consistent and show up on race day feeling confident, not exhausted.  What Types of Training Runs Should I Do? A balanced 10K plan usually includes a mix of run types that each serve a different purpose. Here are the key ones: Easy runs: These are slow, comfortable runs where you can hold a conversation. They build your aerobic base and help your body adapt without too much stress.  Long runs: Done once a week, these are slightly longer than your other runs and help build endurance so the 10K distance feels manageable. They’re typically run at an easy, steady pace. Speed work: Short bursts of faster running with recovery in between. Intervals improve your speed, running economy and ability to hold a quicker pace on race day. Tempo runs: A sustained, comfortably hard effort — usually a pace you can hold for 20-40 minutes. Tempo runs improve your stamina and help you get used to running faster for longer. Rest or cross-training days: Not technically runs, but essential. Activities like cycling, swimming or strength training reduce injury risk and keep your body balanced.  Mixing these runs throughout the week helps you build endurance, speed and confidence — all the ingredients you need for a strong 10K. How Important is Sleep During 10K Training? Sleep is crucial for effective 10K training. When you sleep, your body recovers from workouts, repairs muscles and restores energy. Without enough rest: You’re more prone to injuries like strains or shin splints. Your endurance and speed can decrease because your body hasn’t fully recovered. Your motivation and focus for training sessions can drop. For most runners, 7-9 hours of quality sleep a night is ideal. On days with harder workouts or long runs, your body may benefit from a bit of extra rest or even short naps. Think of sleep as part of your training — it’s just as important as the runs themselves. Prepare for Your 10K Run Hopefully, you feel more confident about tackling that 10k — or 6.2 miles. Embrace the process, listen to your body and have fun while you’re at it. Editor's note: This article was originally published on March 5, 2025 and was updated January 7, 2026 to provide readers with more updated information.

Five kilometers is a great starting point for most beginner runners, and sometimes the extent of what people are willing to try. When someone is just starting, they often wonder what the average 5K time is by age, gender and experience. Here's a breakdown of what experts suggest based on your physiology and abilities.  What Is the Average Time to Run a 5K Race? The average 5K time differs by gender and age. For one thing, there are several physiological differences between men and women, while aging impacts physical performance. Men are usually faster than women. Likewise, even the most advanced runners will slow their pace as they age.  Average Time by Gender  Generally, the average 5K time for men is 22 minutes and 31 seconds, and 26 minutes and 7 seconds for women. The 5K world record is actually held by Joshua Cheptegei from Uganda. He ran a 5K in 12 minutes and 35 seconds in 2020.   Average Time by Age Gender only plays a part in 5K finish times — your age matters, too. Data collected by Livestrong suggests that you can complete a 5K in the following times for these age groups: 0 to 20: 40 minutes for women and 32:30 for men 20 to 29: 39:45 for women and 33:45 for men 30 to 39: 40:50 for women and 34:50 for men 40 to 49: 42:30 for women and 35 minutes for men 50 to 59: 45:25 for women and 36:40 for men 60 to 69: 49:10 for women and 40:50 for men 70 and up: 53:20 for women and 45 minutes for men Age and gender are good indications of the average time it takes to complete a 5K. However, other factors — fitness level, consistent training, terrain, genetics and motivation — are also determinants.  How to Improve Your 5K Time When you're just starting to run, completing a 5K race may seem like climbing Mount Everest on your first time out. While it is only a 3.1-mile distance — or about 50 city blocks — it's enough to get your heart pounding every time your shoes hit the ground. To improve your 5K time, you should build these four strategies into your regimen.  1. Find the Right Shoes Every runner needs a good pair of sneakers to prevent injury and maintain foot health. Although online shopping gets a point for convenience, buying running shoes in person is best. An expert at a specialty shoe store can properly measure you and analyze your gait pattern.  For comparison, you should bring your current shoes, socks and inserts to your appointment to compare what you've been wearing to what you're trying on. Typically, you should replace your shoes every 300 to 500 miles, so keep a training log of when you use them and how far you've gone.  2. Don't Skip Workout Day Runners aiming to improve their performance or beat the average 5K time should work out. Strength training helps build muscle, strengthen joints and bones and reduce the risk of injury. About 50% of runners get hurt yearly with runner's knee, stress fractures and iliotibial band friction syndrome in their hopes. Another 25% end up with calf injuries and Achilles tendon injuries. Calf exercises like single-leg raises, stair sprints, toe walking and jump roping enable your legs to absorb the impact better. Just remember to do a significant amount of stretching before every workout.  3. Optimize Nutrition You should eat a full meal containing protein and complex carbs two to three hours before you start running. If you haven't eaten in three or four hours, a carbohydrate-rich snack 30 minutes before you lace up and hit the track will give you the glucose boost you need. Runners should fill their diets with the following foods: Fresh fruits and vegetables Healthy carbohydrates like whole grains, rice and oatmeal Healthy fats, such as olive oil, nuts and avocado Lean protein, including fish, poultry, lentils, beans and tofu Although many diets might tell you to cut back on carbs, they are critical to runners' nutrition. Running uses up blood glucose and glycogen stores for fuel and endurance.  4. Rest and Recover Committing to training to achieve or exceed the average 5K time is commendable. However, you must allow yourself to rest and recover after each run.  Physical therapist Jessica Yeaton at UCHealth SportsMed Clinic in Steamboat Springs reminds runners that remaining in a high-cortisol state hinders healing and may cause injury or illness. To ensure your body receives adequate rest, you should build recovery time into your exercise regimen, such as setting aside days where you take things easy. In fact, these periods can improve your performance.   Frequently Asked Questions What Is the Average 5K Time? It's not so simple to state the average 5K time without factoring in gender, age, fitness level and environment. Men are often faster than women, while your pace slows as you get older. Experienced runners will also likely finish faster than a beginner. Weather conditions, altitude and terrain also influence your run time.  However, to be an above-average runner, you should aim to complete a race under 35 minutes — only 30% of 5K participants finish before the 30-minute mark.  What Is the Average 5K Time for Men? The average 5K run time for men is 22 minutes and 31 seconds. What Is the Average 5K Time for Women? The average 5K run time for women is 26 minutes and seven seconds. What Is the Average 5K Time by Age? You'll begin to run at a slower pace as you age. Young people between 0 and 29 can finish in 40 minutes for women and 32:30 for men. For those in their 40s, women should aim for 42:30 and men should set a goal for 35 minutes. Women and men over 70 can complete their 5Ks in 53:20 and 45 minutes, respectively. What's a Good 5K Time for a Beginner and an Advanced Runner? Beginner runners can finish a 5K in 30 minutes if they train consistently for eight to 10 weeks. Other sources suggest a slower pace for the first time out.  Conversely, advanced runners say a good run time is eight minutes per mile, finishing in 26 minutes. The most experienced athletes can finish in under 20 minutes. It's Not About Time, It's About the Experience Beating the average 5K time based on gender and age may be your goal. You might also just want to exceed your personal best. Regardless, running a 5K is about the experience and how it makes you feel. Sometimes, you're best off forgetting about time and enjoying the moment. 

If you have flat feet, you know how important the right shoes can be. The lack of natural arch support can lead to issues like overpronation, heel pain, shin splints and even knee problems. But don’t worry, there are great shoes designed to give you the support you need. Investing in some of the best running shoes for flat feet can help you move more comfortably and confidently.  Why Flat Feet Need Specialized Support Flat feet occur when the arches of your feet collapse or never fully develop. Instead of having a curved arch that helps distribute your weight evenly and absorb shock, your feet lie flat on the ground. This affects your gait and posture, which can lead to a chain reaction of discomfort all the way up your legs and lower back.  Most runners with flat feet also overpronate, meaning their feet roll too far inward during each step. Over time, this can lead to injuries like plantar fasciitis, Achilles tendinitis and runner’s knee. That’s why support is critical. Choosing the right shoe is essential for preventing injuries and ensuring maximum comfort while on your feet.  Specialized running shoes for flat feet are designed with: Enhanced arch support to help lift the midfoot and stabilize your stride. Motion control features like medial posts or guide rails to prevent overpronation. Shock-absorbing cushioning to reduce joint pressure and avoid fatigue.  A snug yet comfortable fit to lock your heel in place and prevent instability.  1. Brooks Beast ‘20 (Men) / Brooks Ariel ‘20 (Women) Best for: Maximum support and motion control These shoes are ideal if you need serious structure and stability. The Brooks Beast and Ariel are built for runners who overpronate significantly or have flat feet combined with a larger frame. These shoes are on the heavier side, but the extra support is worth it if stability is your top priority.  Features include: GuideRails technology, which gently keeps your knees and feet aligned. An Extended Progressive Diagonal Rollbar for targeted arch support. A plush interior with Ortholite sockliners for added comfort. A wide and stable base that helps prevent wobbling or rolling inward.  Get the Beast from Amazon for $115.61 Get the Ariel from Amazon for $89.95 2. ASICS Gel-Kayano 31 Best for: Long-distance runners ASICS makes some of the best running shoes for flat feet. The Gel-Kayano series is well-known for its dependability. With the 31st edition, ASICS went big on comfort and support. It’s a favorite for marathon training but still works well for daily runs. You’ll notice a smoother ride, especially on longer routes, where improper support can really take a toll.  Highlights include:  4D Guidance System, a new innovation that adapts to your foot’s movement.  FF BLAST PLUS ECO cushioning, which is lightweight, soft and made with sustainable materials. A redesigned heel and arch zone that hugs your foot and encourages proper motion. Durable AHAR outsole rubber that grips well on pavement and light trails. Get it from Amazon for $124.95 3. New Balance 860v13 Best for: Daily training This is your go-to if you want reliable support without feeling like you’re wearing bricks. The 860v13 provides a good mix of cushioning and structure for runners with flat feet who hit the road frequently. It’s not the flashiest option, but it’s one of the most dependable and versatile shoes out there. Why it stands out: Uses a dual-density medial post to reduce inward rolling. Fresh Foam X midsole adds bounce while keeping the ride stable. Engineered mesh upper that flexes with your foot but holds its shape. Available in a wide range of sizes and widths to fit different foot types. Get it from Amazon for $139.95 4. HOKA Arahi 7 Best for: Runners who want a cushioned ride with support HOKA has a reputation for cloud-like comfort, and the Arahi 7 proves you can get softness and stability. This shoe is a favorite for flat-footed runners who don’t want to compromise on lightness or style. If you want to feel like you’re running on a pillow but still need strong arch control, this is the shoe for you. Key Features: J-Frame technology adds structure without using harsh materials. Plush CMEVA midsole foam helps absorb shock and keep your stride smooth. Meta-Rocker technology promotes a more efficient heel-to-toe transition. Lightweight and breathable, with a reflective heel panel for added safety.  Get it from Amazon for $139.97 5. Saucony Guide 17 Best for: Balanced cushioning and support The Saucony Guide 17 takes a stability shoe and gives it a comfort upgrade. It’s ideal for flat-footed runners who want a touch of softness without sacrificing structure. This shoe works for everyday runs, cross-training and walking. It’s a true all-rounder. What you’ll love: PWRRUN foam midsole that’s soft, springy and supportive. HOLLOW-TECH support frame that keeps your foot aligned through each stride. A broader base and rocker-shaped geometry that improves natural motion. Lightweight and breathable with a clean, modern design. Get it from Amazon for $109.99 6. Mizuno Wave Inspire 20 Best for: Runners who want firm support with a responsive ride Mizuno’s Wave Inspire Series has long been a favorite for stability seekers, and the 20th iteration continues to deliver. It’s especially great if you want a bit of firmness underfoot, which some flat-footed runners prefer over plush cushioning.  Top features include: Mizuno Wave plate, which disperses impact and supports your arches. ENERZY foam in the midsole for better energy return and durability.  Supportive medial wedge to correct overpronation without overcorrecting. Sleek, breathable upper that holds the foot comfortably in place. Get it from Amazon for $135.65 7. Nike Structure 25 Best for: Runners who want a mix of performance and everyday wearability Nike’s Structure line is designed for stability without looking or feeling bulky. The Structure 25 blends performance features with Nike’s modern design, making it a good choice for running and casual wear. It’s stylish, supportive and built to keep your stride aligned, making it a solid option for flat-footed runners who also want versatility.  Standout features: Cushlon 3.0 foam that’s soft underfoot but responsive. Stabilizing heel clip and structured arch support to reduce overpronation. Midfoot containment system that cradles your foot for a locked-in feel. Durable rubber outsole with a waffle pattern for excellent grip. Get it from Amazon for $127.99 Support Your Stride You don’t need perfect arches to be a great runner, but you do need the right gear. The best running shoes for flat feet combine stability, comfort and support so you can run stronger and smarter. Take the time to try on a few pairs and don’t ignore the discomfort — it’s usually your body’s way of telling you something isn’t quite right.

Running while listening to music is nothing new, but podcast running can elevate your runs to a whole new level. Whether you’re new to running podcasts or just looking for a new favorite show, here’s a rundown, pun intended, of 15 of the best podcasts for running — wherever and however you like to hit the road. Read on to discover: The Best Podcasts for Running Training The Best Podcasts for Running Motivation The Best Podcasts for Trail Running Should You Listen to a Podcast While Running? More Podcast Running Questions The Best Podcasts for Running Training Ready to level up your training? These podcasts are your audio coaches, offering expert advice on everything from pacing to injury prevention. Here you can learn about training methodologies, biomechanics and performance enhancement. 1. Strength Running Hosted by Jason Fitzgerald, this running podcast focuses on injury prevention and performance improvement through strength training and mental toughness. It’s unique for its emphasis on strength and conditioning as key components of successful running. 2. RunBuzz This podcast by Steve Carmichael aims to provide practical training, nutrition and mindset tips for everyday runners with busy lifestyles. It distinguishes itself through case studies and interviews with both experts and ordinary runners.  3. Run to the Top From Runners Connect, this show delivers actionable advice from leading runners, researchers and coaches. It stands out by offering practical lessons you can apply to your training, wherever and however your running takes place.  4. Marathon Training Academy Do you have what it takes to run a marathon? Yes — and co-hosts Angie and Trevor will soon have you believing that. This show aims to unleash the marathon runner inside everyone, offering tips, advice and training wisdom, with a good dose of podcast running humor too.  5. Running With Coach Jeff There’s a lot of information in this podcast, including technique, nutrition and training strategies, plus a wide perspective on the art and science of running. It’s valuable for runners at all levels but is especially loved by endurance runners.  The Best Podcasts for Running Motivation Need a boost to get you out the door? Fuel your passion for running with these podcasts — your running cheerleaders, reminding you why you love to run. 6. Another Mother Runner This podcast focuses on moms who run — the why and the how. It has a unique perspective, tackling the challenges and the joys of combining running with motherhood. It’s relatable, engaging and always encouraging. 7. Ali on the Run Hosted by Ali Feller, this popular podcast features conversations with inspiring people, both on and off the run. It explores the why behind running, diving deep into the decisions and motivations that shape each individual runner’s journey.  8. Inspire to Run This show offers everyday runners plenty of running tips, personal stories and fitness information. Host Richard Conner interviews experts, trainers and ordinary people, providing podcast running motivation and guidance for runners at all levels. 9. The Morning Shakeout Mario Fraioli's podcast stands out for thoughtful conversation about the world of running. Listeners love the depth and quality of the thought-provoking discussions, which offer deep insights and inspiration from athletes, coaches and personalities in the sport.  10. The Happy Runner Hosted by David Roche, this podcast is geared toward average recreational runners over 50. It offers tips, motivation and interviews with the target audience, focusing on enjoying the sport and encouraging those who want to get into running.  The Best Podcasts for Trail Running If you prefer dirt over asphalt, embrace the wild side of running with these shows. Podcast trail running is a great way to celebrate the unique rewards and challenges of off-road running. Here you can get insights into techniques, gear and the sheer thrill of the backcountry. 11. Cultra Trail Running Sharing the unique perspective of East Coast/New England runners, this trail running podcast is known for being raw and irreverent. It distinguishes itself by discussing the fun and quirky aspects of trail running that most people don’t talk about. 12. Ten Junk Miles This podcast provides lighthearted conversations about trail running and ultra running. It is noted for its humor and its focus on ordinary runners, providing an engaging and relatable listening experience and a wide range of content. Podcast trail running with mirth. 13. Trail Runner Nation This trail running podcast is an easy listen with a humorous approach. It is helpful for both beginner and experienced trail runners, featuring actionable advice, a range of interviews with coaches and athletes, and inspirational stories.  14. Singletrack In this podcast, trail running gets the in-depth treatment through interviews with athletes and figures shaping the trail and ultra running scene. Host Finn Melanson provides insight and engaging coverage of topics often not covered elsewhere.  15. The Midpacker Focusing on the experiences of average trail runners, this show offers relatable stories and advice. It’s especially loved by those who identify as “midpacker” or back of the pack, and many find the discussions motivating and inspiring.  Should You Listen to a Podcast While Running? Podcast running is a matter of personal choice — and hot debate — in the running community. Some runners swear by it, while others prefer to listen to music or nothing at all. If you’re interested in the science behind the question, however, there is evidence that listening to a podcast while running could help: Enhance motivation Reduce perceived exertion Shift focus away from discomfort Get into a flow state Make time pass more smoothly Studies have consistently shown that listening to music during exercise significantly reduces perceived exertion due to a dissociative effect. This draws attention away from bodily sensations like fatigue and towards the external stimulus of the music. Research has also demonstrated that music can enhance athletic performance and recovery times.   Although most research so far has focused on music rather than podcasts, it is clear that similar effects are likely to occur when listening to your favorite shows.  If you run mostly on a treadmill, podcasts can be especially important. The lack of sensory stimulation on a gym-based run can lead to psychological endurance issues and reduced motivation, so the mood-boosting effects of a podcast can really help. The best podcasts for running will most likely decrease perceived exertion, make time pass faster and provide additional motivation and enjoyment. So the evidence suggests that podcast running can significantly enhance your running experience. If you have never tried it before, give it a go and see if it gels with your own preferences and running style. More Podcast Running Questions Still thinking about it? Here are some answers to other questions people ask.  What is podcast running? Podcast running is simply the term for running while listening to a podcast. It’s a popular way to make runs more enjoyable, informative or motivating. Podcasts can be a great way to learn about running techniques, hear inspiring stories or simply pass the time on a run. Is podcast running safe? Yes — with the caveat that all runners should always remain aware of their surroundings. For safer running, try using only one earbud. Alternatively, lower the volume sufficiently that you can still hear noise from your surroundings. What are the best running podcasts? The 15 podcasts listed above are leaders in the field, but there are hundreds of running podcasts out there. If you’re new to podcast running, start with this list, but don’t be afraid to try something new, too. Listing the best podcasts for running is highly subjective — through trial and error, you will find your own go-to shows. What podcast is RMC Running? It’s a French-language running podcast hosted by Benoit Boutron. It’s noted for interviews with famous athletes and tips on how to improve your running. If you speak French, give it a go! What is podcast training? It’s similar to podcast running, but typically focuses on listening to podcasts about fitness training or overall health and wellness. These are good shows to listen to while you’re working out at the gym, for example.  Is Podcast Running For You? There’s only one way to find out! Next time you hit the road or the trails, dial into one of these popular running podcasts and see what you think. The best podcasts for running are the ones that keep you motivated, engaged, and moving ahead. You never know, podcast running could turn out to be just the boost you need.

Timing your workouts right can make all the difference in how you feel, perform, and progress. Knowing whether to do cardio before or after weights is key to unlocking better results. In this guide, you’ll get the scoop on tailoring your routine to your body and goals.  The Great Debate: Cardio vs. Weights  When it comes to fitness, cardio and weights are often pitted against each other like rivals in a workout showdown. Cardio is fantastic for heart health, endurance, and burning calories. Weights or resistance training build muscle, increase strength, and boost your metabolism long after you’ve left the gym.  Many people believe that doing cardio will sabotage their muscle gains or that you can’t lose fat and build muscle simultaneously. The truth is that both can coexist beautifully when you plan your workouts smartly. Adults should aim for at least 150 minutes of moderate cardio weekly. They should also aim for strengthening activities on one or more days. Balancing these elements in your routine is essential for long-term health and fitness.  What Happens When You Do Cardio Before Weights? Many people wonder whether they should do cardio before weights or the other way around. Starting your workout with cardio has its perks — especially if your main focus is improving cardiovascular endurance or prepping for an event like a marathon. Doing cardio first can serve as an extended warmup, getting your blood flowing and muscles ready. Your muscles being warm before you start strength training can help you perform better and reduce injuries. However, there’s a catch. Doing intense cardio before hitting the weights can drain your energy. This can lead to decreased muscle strength and power during your resistance training session. Studies show that pre-exhausting your muscles with cardio might reduce your ability to lift heavy weights safely. It can also affect your ability to perform high-intensity strength moves effectively. This can slow progress if your goal is muscle gain or maximum strength.  So, if you notice your lifts feel weaker or you’re too tired after cardio, it might be time to rethink your workout order.  What Happens When You Do Weights Before Cardio?  If building muscle and strength is your primary goal, starting with weights is usually the way to go. When your muscles are not pre-fatigued, you can lift heavier and focus on proper form, which maximizes gains and reduces injury risk.  Another bonus is that strength training before cardio can increase your excess post-exercise oxygen consumption (EPOC) — a fancy term for the afterburn effect — helping you burn more calories even after your workout ends.  On the downside, doing cardio after an intense lifting session might leave you with less stamina for longer or high-intensity cardio, so you should keep cardio sessions moderate if you go this route.  Which Comes First Based on Goals?  Your workout order depends on what you want to achieve. Here’s how to decide:  For Fat Loss: If torching fat is your mission, lifting weights first is usually best. Strength training uses glycogen — AKA stored carbs — for energy and when you follow up with cardio, your body taps more into fat stores because carbs are partially depleted. Plus, the afterburn effect from lifting keeps your metabolism revved up for hours after your workout. Aim for moderate-intensity cardio post-weights for maximum fat-burning without overtaxing your muscles.  For Muscle Gain: If building muscle and strength is the goal, always prioritize weights. When your muscles are fresh, you can get better results. Cardio can be included, but keep it moderate or low-impact. This way, it doesn’t interfere with recovery or muscle growth. Intense cardio before lifting can blunt your performance and muscle gains.  For Endurance and Heart Health: If you’re training to improve your stamina, start with cardio. This allows you to put full effort into your endurance work without being fatigued from lifting. Use resistance training to complement your cardio, strengthening muscles to support your endurance performance and reduce injury risk.  How To Structure Your Workout for the Best Results?  A smart workout structure makes all the difference. Here are some quick tips:  Always Warm Up: Spend five to 10 minutes doing light cardio to get your heart rate up and muscles warm — this helps prevent injury, whether you’re starting with weights or cardio.  Limit Workout Length: If you’re doing both cardio and weights on the same day, try to keep sessions under 75 minutes to avoid burnout.  Split Sessions When Possible: If your schedule allows, do cardio and weights on different days or at separate times — like cardio in the morning and weights in the evening — to give your body a better chance to perform and recover. Listen to Your Body: If you feel drained, consider adjusting the intensity or order of your workouts.  If you need a little structure, here's a sample weekly routine to balance both: Monday: Strength training on the upper body and 15 minutes of moderate cardio. Tuesday: 30-45 minutes of steady-state cardio like a walk, jog or cycle. Wednesday: Strength training on the lower body. Thursday: Rest of active recovery like yoga or light stretching. Friday: Strength training on the full body and a 10-minute high intensity interval training (HIIT) finisher. Saturday: Outdoor cardio like a hike, run or swim. Sunday: Full rest day. Always remember to listen to your body as you train. If you feel ill or unable to work out, rest for another day to rest and recover to be your strongest. If you can’t stand the thought of staying still, take a walk to strengthen your cardio fitness and stretch your muscles. However, if your body is feeling generally run down, you will need to give yourself a full rest day to ensure you don't injure yourself more permanently. Don’t Weight Around to Get Fit  Whether you start with cardio or weights, the best workout is the one that fits your goals, feels right for your body and keeps you motivated. Prioritize your personal goals, stay consistent and enjoy the process because progress comes from dedication, not perfection.

Running a marathon is every runner’s dream. Crossing the finish line, with over 20 miles behind you, gives an incomparable, exhilarating joy. Whether you’re a novice or an experienced runner who’s itching to join a marathon, you may wonder what the ideal average marathon time is and how fast elite runners finish the long race.  Table of Contents: What Is a Marathon? What's the Average Marathon Time? What's the Fastest Marathon Time? What’s the Fastest Marathon Time in Seven Major Marathons? Factors That May Affect Your Marathon Finish Time More Marathon Questions What Is a Marathon? A marathon is a long-distance running event where participants must run around 26 miles to the finish line. From miles to km, that translates to 42.195 km. The first marathon took place in the first inaugural Modern Games in Athens in 1896.  The event happens on the road and the top three finishers in both men’s and women’s divisions are recognized with medals, awards and potentially prize money. Often called a podium finish, this is the ultimate dream for many runners. Yet for beginners and casual enthusiasts, finishing the marathon on time or beating their personal best (PB) is a feat worth celebrating. What’s the Average Marathon Time? According to RunRepeat, the average marathon finish time is 4 hours, 29 minutes and 53 seconds. To break down further, the average marathon time for men is 4 hours, 21 minutes and three seconds, while an average female runner completes a marathon in 4 hours, 48 minutes and 45 seconds.  Average marathon finish time4:29:53Average marathon finish time for men4:21:03Average marathon finish time for women4:48:45 The data also found that marathon runners are getting slower in general. However, this should not be considered negative. If anything, it only highlights the increasing popularity of marathons and the fact that runners of all experience levels are now lacing up. What’s the Fastest Marathon Time? The fastest marathon time recorded was 2:00:35, with a pace of 4:36. Kelvin Kiptum from Kenya completed it during the 2023 Chicago Marathon. The fastest female marathon runner is Ruth Chepngetich from Kenya, whose finish time was 2:09:56 during the 2024 Chicago Marathon. Note that these records were achieved in events that meet the requirements for world record eligibility.  What’s the Fastest Marathon Time in Seven Major Marathons? The Abbot World Marathon Majors are the most respected annual marathons, attracting the world’s best runners. It now consists of seven marathon races: Tokyo, London, Boston, Sydney, Chicago, Berlin and New York City. Each marathon has its own set of challenges. For instance, Berlin is known for being the easiest and fastest, with its flat roads, and 12 world records were set during this event. Here are the fastest course records in the major marathons: MarathonCourse RecordsBoston MarathonMen’s: 2:03:02 Geoffrey Mutai, KenyaWomen’s: 2:17:22 Sharon Lokedia, KenyaTokyo MarathonMen’s: 2:02:16 Benson Kipruto, KenyaWomen’s: Sutume Asefa Kebede, EthiopiaLondon MarathonMen’s: 2:01:25 Kelvin Kiptum, KenyaWomen’s: 2:15:25 Paula Radcliffe, United KingdomBerlin MarathonMen’s: 2:01:09 Eliud Kipchoge, KenyaWomen’s: 2:11:53 Tigist Assefa, EthiopiaChicago MarathonMen’s: 2:00:35 Kelvin Kiptum, KenyaWomen’s: 2:09:56 Ruth Chepngetich, KenyaNew York MarathonMen’s: 2:04:58 Tamira Tola, EthiopiaWomen’s: 2:22:31 Margaret Okayo, KenyaSydney MarathonMen’s: 2:06:18 Brimin Kipkorir, KenyaWomen’s: 2:21:41 Workenesh Edesa, Ethiopia Factors That May Affect Your Marathon Finish Time Mental fortitude is just as important as endurance when joining a marathon, and developing it requires preparation. Aside from these factors, there are other aspects that may affect your finish time. 1. Age It’s found that runners between the ages of 20 and 50 have the best marathon performance. By the time you reach 40 years of age, you slowly lose bone mass, which can affect your running. 2. Running Experience It’s expected that beginners take longer to complete a marathon than more elite runners. As you train and join more, you can beat your PR. You can use this marathon time calculator to compare your finish time with other runners. You can also see if you have an average pace based on your gender and age group. 3. Weather Temperature, wind speed, humidity and solar load can affect performance during endurance running events. Sweltering heat or cold weather can make you feel more exhausted than usual. 4. Course Flat terrain and elevations can impact your run time. Many elites acquire world records during the Chicago Marathon due to its flat terrain. This is an important factor that’s often overlooked, but it's essential to check the course to see if it fits your running capacity.  5. Training The amount of time and effort you spend on training can significantly impact your average pace. Working with a trainer, following a training plan based on your needs and investing in a good pair of shoes all contribute to your race success. Plus, they can help prevent running injuries, helping you feel more confident in every stride. More Marathon Questions Get to know more about the topic and the start times of the three leading marathon events in the world. 1. What Is a Good Marathon Time? It depends on your goals, experience and what you consider an ideal time for your personal goals. According to Running Level, a good finish time would be 3 hours, 48 minutes and 20 seconds. A good time for beginners ages 20 to 50 is around five and a half hours. 2. What Is a Good Half-Marathon Time? A half-marathon is a 21-kilometer-long race. From km to miles, it’s 13.1 miles. It’s usually completed around three and a half hours, but the final time will still depend on your experience and personal goals.  3. What Time Does the Boston Marathon Start? The start times are staggered for various divisions. The 1st wave starts at 10 a.m., while the last wave kicks off at 11:15 a.m. 4. What Time Does the Chicago Marathon Start? The start times are staggered for various divisions. Wave 1 starts at 7:30 a.m. and Wave 3 commences at 8:35 a.m. 5. What Time Does the NYC Marathon Start? The 2025 New York Marathon’s first wave starts at 8 a.m. on Sunday, November 2, 2025. Join a Marathon Remember — regardless of your goal, finishing a marathon is a respectable achievement in itself. It doesn’t matter if you don’t meet the world's average time, especially if it’s your first time. It’s okay to go five and even seven hours, as long as you never lose the drive to cross the finish line.

Understanding how your body works is essential for reaching any health goal. Although attending physical exams with your doctor and following their recommendations is important, you can monitor your well-being with a smart ring. Comparing the best fitness trackers will narrow your options so you can get the data you need to make your most informed health decisions. Benefits of Using a Smart Ring Fitness trackers aren’t necessarily new. People have been wearing smartwatches for years, but they don’t match everyone’s style. The watch technology also isn’t as slim as the chips that fit inside rings. If you have a smart ring, you can wear it with any outfit and enjoy benefits like: Longer battery lifespans allow users to track their health 24/7. Continual heart rate monitoring supports those with cardiac conditions. Sensitive chip technology tracks steps without a watch band. Smart rings are waterproof to various depths. Rings are less noticeable while falling asleep. Experts estimate smart rings will reach $1 billion in sales by 2032 because they’re so popular. They also give you more health-tracking options if you have sensitive skin. Watch wristbands can leave redness and irritation behind, especially if you wear one all day and night. Switching to a smart ring could make you feel more comfortable and give you additional health feedback to learn more about how your body works. The Best Fitness Trackers People Are Loving Learn more about your body’s everyday functions by checking out some of the leading smart rings of 2025. You could find your next favorite tool to reach your health and wellness goals more efficiently. 1. Oura Ring Gen 4 Oura is one of the leading rings in the smart technology space. Each model comes in various colors, but the Gen 4 uses the latest tools to provide the most data. Use it to track your steps, monitor how many sleep cycles you get each night and even log your fertility cycles. Everything’s one tap away if you pay the monthly subscription after getting your ring. App integration is one of the many benefits of the Oura ring that people love. Once you make an Oura account and connect your ring, you can integrate your data collection with over 600 other apps. If you’re already using MyFitnessPal or Apple Health, you won’t have to manually add what your ring finds to your preferred apps. $349 from Amazon 2. SAMSUNG Galaxy Ring The SAMSUNG Galaxy ring is among the best smart rings because there’s no monthly or annual subscription. Wear the titanium model wherever you go, including 100 meters underwater. The battery will last six to seven days between charges, so you won’t have to take it off for recharging as often as other leading brands. Every time you wake up, your SAMSUNG ring will predict how ready you are for your day. If you’re not as energetic as usual, you’ll get recommendations to boost your sleep or adjust your diet. Galaxy AI can even point out trends in your data so you don’t feel like you’re guessing while scrolling through your ring’s app. $399.99 from Amazon 3. Amazfit Helio Smart Ring Anyone looking for a budget-friendly smart ring should check out Amazfit’s Helio model. The price tag is nearly $150 more economical than leading brands while still providing many of the same features. There’s no subscription fee either, so you can enjoy a lifetime of data without an ongoing drain on your bank account. Use the Zepp app to view health data about your sleep stages and breath rate while you dream every night. The ring will also log your heart rate during rest and activities. Zepp Fitness mirrors your profile with recommended physical activity plans to strengthen your muscles if you’re unsure how to turn your ring’s readings into actionable progress. The model even has an electrodermal activity (EDA) sensor to watch your stress, which is immensely helpful if you want a smart ring to track your wellness. $199.99 from Amazon 4. UltraHuman Ring Air UltraHuman makes one of the lightest smart rings available. You may not even notice it once you get used to wearing your new fitness tracker. The compact ring covertly monitors your health while you eat, sleep and live your best life. Check the UltraHuman app to see how certain movements affected your heart rate or if your sleep routine changes made the positive changes you wanted. The Air ring is also one of the best fitness trackers because it can predict when you’re coming down with a virus. Sensor readings for your skin temperature and heart rate combine in the app, creating continual measurements while you’re healthy. If you start getting sick, your ring will let you know so you can take preventive measures to fortify your health. $349 from Amazon 5. RingConn Gen 2 You might be interested in the RingConn if you want a fitness tracker that monitors your breathing while you sleep. The Gen 2 is the only model available that can detect sleep apnea, even though it hasn’t received approval from the U.S. Food and Drug Administration yet. Still, your ring could note your blood oxygen measurements every night and report how often you struggled to breathe. The extra sleep data isn’t the only perk of wearing a RingConn Gen 2. The model can also last 12 days on a single charge, read your heart rate 24/7 and provide monitoring without a subscription fee. You can sync it with your phone whether you have an Android or Apple product, so consider the RingConn Gen 2 when comparing your options. $299 from Amazon Explore the Best Smart Rings Using a smart ring to gather more information about your health will inform how you care for yourself. Once you learn how your body burns calories during a workout, rests after your sleep routine, or manages your oxygen levels while you dream, you can tailor your lifestyle to reach your goals faster. Share this article on Facebook, X or BlueSky if you know other people who are interested in fitness trackers. They’ll get the leading information about the most popular smart rings, which means everyone you love will have an easier time improving their well-being on their budgets.