9 Most Stylish Fanny Packs That Won’t Bounce When You Run

Runs can be so freeing as you go the distance, breathe in fresh air and see new sights. Along the way, you may want to grab a picture with your cellphone or take out your wallet for a snack. It’s quite a challenge to bring all those, especially when you’re bouncing while mid-sprint. Luckily, you can find the best fanny packs for your running ordeals. Benefits of Getting a Fanny Pack Whether you call it a belt or waist bag, it’s likely that you’ve heard a bit of flak about fanny packs. Some people find them unflattering and awkward to wear. However, there are numerous reasons why these types of containers deserve more praise. Here are a few examples: Convenience: Bags are convenient because of how you carry your items in them. Especially when running a half marathon, the last thing you want is to have your hands preoccupied. Fanny packs are particularly perfect, as they’re the perfect size to carry your necessities.  Easy access: Backpacks and shoulder bags can be challenging when running, as you’d typically have to remove them from your person to open and see what’s inside. A fanny pack is designed to open easily with no removal required. Depending on the design, you can even slot your items into the pockets and get what you need right away.  Versatile: Fanny packs are fantastic because they are versatile for waiting. Traditionally, you just have to place them around the waist. However, you can also wear them crossbody, slinging them backward or forward. You can also hang them under the arm when you’re feeling like it.  Less pain: Notice how the average bag can cause a little bit of body pain? The Joint Chiropractic in Scottsdale director, Dr. Kevin Lees, notes that overloading a bag can damage the wrists, elbows, shoulders or other body parts carrying the additional weight. Fanny packs are ideal since they somewhat distribute the heaviness of your items. What the Ideal Fanny Pack Looks Like There are numerous kinds of belt bags out in the market, but what exactly is the ideal one? Here are a few attributes you should consider: Spacious: A good fanny pack should be able to carry all your items. While subjective, there are a few necessities like your phone and charger.  Aesthetic: Some belt bags give the bag type a lousy reputation. Remember to look out for stylish fanny packs for running with a cute and compact design.  Resizable: If your waist bag seems to accentuate your stomach, you may be using the wrong size. Good fanny packs can be adjusted for some breathing room, and there are also variations with a bigger size.  Stable: Fanny packs should also be bounce-free! It’s natural for it to move when you’re running, especially if you get into the motions. However, quality ones positioned correctly should have minimal to no movement.  Best Fanny Packs for Running Now that you’re convinced about the waist bag agenda, the only thing left is finding the ideal model. Here are some stylish fanny packs for running.  1. Nathan Running Belt The Nathan Running Belt hits almost every box a fanny pack should have, especially when it comes to being bounce-free. It ranges from an extra small size to an extra large one, made of stretchable mesh. Get it in plain blue or black, or the special 90’s design if you’re feeling funky. There’s also a zippered storage pocket where your phone, keys and money can fit snugly.  $29.99 on Amazon 2. Lululemon Everywhere Belt Bag The Lululemon Everywhere Belt Bag is also a fan favorite among many athletes. It’s incredibly spacious and an excellent deal for its price. The adjustable strap is very forgiving so you can wear it as a fanny pack or a crossbody. Despite its size, it still feels like it has a sleek design.  $50 on Amazon 3. Waterfly Fanny Pack Waterfly Fanny Pack is also a good pick up for running enthusiasts. It has a unique design where you get an opening for your headphone jack or charging jack, so you can listen to or charge your device with ease. It also contains water-resistant material, ensuring your belongings are safe even if it rains.  $19.99 on Amazon 4. TORRYZA Fanny Packs Looking for a bounce-free yet stylish waist bag for running while on a budget? The Torryza Fanny Pack ensures a fantastic belt bag experience at an affordable price. The premium elastic waist strap makes sure it’s snug and immovable while you’re running.  $7.18 on Amazon 5. MAXTOP Large Crossbody Fanny Pack The MAXTOP Large Crossbody Fanny Pack is a great find for people who love walking, cycling, hiking and running. Its creative key fob hook ensures your items are theft-proof. Despite its durability, the material itself is still lightweight, so you can carry it with ease.  $14.77 on Amazon 6. Fitter's Niche UltraSlim Fanny Waist Pack  The Fitter's Niche UltraSlim Fanny Waist Pack is great for running exercises. The strong elastic waist belt can fit sizes up to 43 inches. While the size is smaller, it still minimizes bounce and is incredibly minimalistic, so it can go with any outfit.  $12.99 on Amazon 7. The North Face Running Belt  Whether you’re going on a relaxing run or a marathon, The North Face Running Belt is also ideal. It’s quite snug, but the length is relatively adjustable. It’s also made of breathable air and stretch mesh to hold your items while being comfortable around the waist.  $34.06 on Amazon 8. Cotopaxi Bataan 3L Fanny Pack There are times when you want to bring larger items during your runs. For example, it’s recommended to bring a water bottle for hydration, but several belt bags cannot accommodate it. The Cotopaxi Bataan 3L Fanny Pack is fantastic to wear since it can carry that sizable bottle and so much more.  $32.50 on Amazon 9. JanSport Fifth Avenue Fanny Pack The JanSport Fifth Avenue Fanny Pack is as trendy as you can get with its beautiful design and versatile style. The brand also utilizes 600 denier polyester to ensure it lasts several runs. It can also lessen environmental impact, such as helping with climate change.  $17.90 on Amazon Get Your Fanny Packs for Running You need the best fanny packs for running for peak convenience and comfort. There are plenty of options, and you can certainly find a stylish one that will create minimal to no bounce as you sprint. Please share this post on Instagram if you find it helpful!

As the weather cools, your workout routine doesn’t have to hibernate. Fall is the perfect time to embrace outdoor runs, hikes or early-morning yoga sessions with crisp, fresh air. But with colder weather comes the need for workout gear that keeps you warm, comfortable and stylish.  The Importance of Proper Fall Workout Gear Having the right fall workout gear is essential to staying on top of your fitness routine when the weather may deter you. When the temperatures drop, your body loses heat more quickly, which can cause stiff muscles and potential injuries if you’re not properly dressed. Layering with moisture-wicking fabrics helps regulate your body temperature, keeping you warm without overheating.  Additionally, fall workout gear is designed to protect you from unpredictable weather conditions, like wind and rain. Pieces like water-resistant jackets, thermal leggings and gloves keep you comfortable and ensure you’re fully prepared to tackle your sessions no matter the conditions. For chilly sunny fall days, look for workout outfits that will keep you warm and protect you from UV rays simultaneously. Certain fabrics are designed to stand up to sun damage with UPFs (Ultraviolet Protection Factors) of up to 50. Compare those to cotton garments in which the UPF is approximately 5. The Best Fall Workout Outfits The perfect fall workout gear can make all the difference in your performance. If you feel good and you’re comfortable, you’re more likely to smash your sessions. Here are the best fall workout outfits to help you brave the cold while staying cozy and stylish.  Lululemon Align Full-Length Leggings These Lululemon leggings are a staple for anyone who values comfort and style. Made from the brand’s signature Nulu fabric, they’re buttery soft and feel like a second skin. Designed with a high-rise waist, they offer gentle support without digging in, making them ideal for yoga, Pilates or any low-impact activities.  The full-length cut provides extra coverage for cooler weather, while the four-way stretch ensures unrestricted movement. Whether you’re stretching in the studio or lounging at home, the Align leggings are perfect for all-day wear.  Get it on Amazon for $88.47 90 Degree By Reflex Fleece-Lined Leggings These fleece-lined leggings are the ultimate choice for cold-weather workouts. They feature a super soft, brushed fleece interior that provides warmth without sacrificing comfort. Designed with a high waistband, they offer excellent tummy control and stay in place during movement, making them perfect for everything from outdoor runs to yoga sessions. The moisture-wicking fabric keeps you dry, while the fleece lining keeps you warm as temperatures drop. Affordable and durable, these leggings are essential for fall and winter workouts. They come in plenty of colors, from classic black to bright red. Plus, they have a side pocket to fit your phone, car keys or wallet, allowing you to focus on your session. Get it on Amazon for $27.99 Under Armour ColdGear Authentics Mock Neck This mock neck is a must-have for staying warm during chilly outdoor workouts. Made with dual-layer ColdGear fabric, it features a soft, brushed interior to trap heat and a smooth, fast-drying exterior to keep you dry.  The mock neck design provides extra neck coverage, while the compression fit enhances circulation and supports your muscles. Lightweight and breathable, it’s great for layering or wearing on its own during activities like running, walking, cycling or hiking in colder weather. This top combines warmth and comfort to keep you focused when the temperature drops. Get it on Amazon for $48.23 New Balance Lightweight Running Gloves Remember to keep your hands toasty, too. Made from a soft, stretchy fabric, these gloves offer lightweight insulation while remaining breathable. They feature touch-screen compatible fingertips, so you can easily use your phone or fitness tracker without removing them. The moisture-wicking material will keep your hands dry, and the snug fit ensures they stay in place as you run.  Get it on Amazon for $18.98 Smartwool Crew Socks Smartwool socks are crucial for those seeking warmth and comfort. Made from high-quality merino wool, these socks are naturally moisture-wicking and odor-resistant, making them perfect for everything from hikes to everyday wear.  The crew height provides extra coverage and warmth, while the sole is comfortable and supportive for long walks or workouts. Merino wool is perfect for temperature regulation and keeping your feet dry.  Get it on Amazon for $22 Free People Pippa Jacket Free People Movement really stands out when it comes to fashionable activewear. The Pippa jacket is quilted, featuring an oversized fit that adds a relaxed vibe to any outfit while keeping you snug. With its snap button front and large pockets, the Pippa jacket is as practical as it is chic, ideal for layering over your favorite workout gear or throwing it on post-workout. While on the pricier side, it’s definitely an investment piece that’ll last you for many seasons to come.  Get it on Amazon for $198 Trendy Queen Oversized Hoodies Warming up is one of the most important parts of a workout, and why not look cute while doing it? These relaxed, baggy hoodies provide a laid-back, effortlessly cool look. Made from breathable fabric, they’re great for layering during chilly outdoor exercise or warming up before a session. Plus, it’s available in practically every color you could think of, so you’re sure to find one to match your current workout wardrobe. Get it on Amazon for $29.99 Gacaky Athletic Jacket This sporty jacket is designed for an active woman who values style and performance. Crafted from lightweight material, this zip-up offers excellent moisture-wicking properties to keep you comfy during intense workouts or outdoor activities. Its fitted silhouette and stretching fabric provide a flattering look while allowing unrestricted movement during exercise.  It’s fantastic for running, cycling or gym sessions, offering extra coverage against the elements. The convenient thumb holes ensure your sleeves stay in place while exercising and keep your hands warm.  Get it on Amazon for $19.87 DEVOPS Thermal Long Sleeve Shirts DEVOPS long sleeves are essential compression base layer tops for ultimate comfort in the cold. These shirts provide exceptional warmth while managing temperature to keep you comfortable while on the move. The compression fit supports muscles, enhancing circulation and reducing fatigue, making them perfect for layering under your favorite jackets.  Get a 2-pack on Amazon for $25.99 Depot Relaxed Fit Joggers These joggers offer the perfect combination of comfort and style for light workouts. Made from soft material, these relaxed joggers ensure maximum mobility while keeping you looking chic. The tapered ankle cuffs and adjustable drawstring waistband adds a trendy touch and allow for a customizable fit. They have plenty of plain colors and bolder designs to choose from and the pockets are big enough to hold your phone and other essentials while you crush your workout. Get it on Amazon for $15.99 Celebrate the Season With the Right Fall Workout Gear Autumn workouts are a great way to enjoy the season while staying active. With the best fall workout outfits, you can keep your body warm, your spirits high and your fitness goals on track — no matter how cool it gets outside.  Share on X if you found this post helpful!

Training for your first race might seem daunting, but it’s one of the most rewarding goals you can set for yourself. Whether you’re looking to get in shape, challenge yourself or experience the joy of crossing a finish line, preparing for a 5k is a journey anyone can take. You don’t have to be an experienced runner to succeed — all it takes is a solid plan and a commitment to show up. Here's how to train for a 5k. Set Your Goal and Commit Setting a clear goal is the first step toward turning your 5k dream into reality. Whether you aim to simply cross the finish line, beat your personal best or just get into a regular fitness routine, having a specific target makes your journey much more exciting.  When you define what success looks like for you, every training session becomes a purposeful step toward that goal. This approach keeps you motivated on tough days and gives you something tangible to work toward, which is key to sticking to the plan. Committing to the process is just as important as setting the goal itself. It’s easy to get excited at the start, but the real test comes when motivation dips or life gets in the way. The trick is to treat your 5k training like an appointment with yourself — nonnegotiable and necessary for your physical and mental wellness.  By setting a realistic schedule and promising to show up, you’ll turn your goal from a distant idea to a guaranteed achievement. Plus, the sense of accomplishment you’ll feel after sticking with your commitment will make crossing that finish line even sweeter. Choose the Right Gear Choosing the right gear can make or break your 5k training experience. While you don’t need ten pairs of the best running shoes out there, one good pair can really benefit your training. Your feet are doing all the hard work, so they deserve some TLC in the form of well-cushioned, supportive shoes that fit your running style.  Investing in a pair from a specialty running store can prevent long-term injuries, blisters and aches. Plus, when you’re comfortable, you’re more likely to stick with your routine, making each run something to look forward to rather than dread. However, shoes aren’t the only part of the equation. Wearing the right clothes — lightweight, moisture-wicking fabrics — can keep you cool, dry and focused during your workouts. Don’t forget about accessories like a good running watch or a fitness app to track your progress, and a water bottle for hydration. Having the right gear makes your runs more enjoyable and helps you take your training seriously. But remember, you don’t need the most expensive smartwatch or the best running shoes, especially if you’re just starting out. How to Train for a 5k Training for a 5k doesn’t have to be complicated — it’s all about building a consistent routine and gradually increasing your stamina. Here’s how to train for a 5k while enjoying the process from day one: Start Slow and Steady When building a training plan for your 5k, it’s essential to start at a pace that feels manageable. Rushing into long-distance runs too soon can lead to burnout or injury, so the key is to ease into it. Begin with a combination of walking and jogging, allowing your body to adjust to the new activity. For example, in the first two weeks, alternate between walking for two minutes and jogging for one minute. This approach builds your stamina while giving your muscles time to strengthen gradually.  Gradually Increase Your Running Time As your endurance improves, it’s time to extend your jogging intervals and reduce your walking breaks. Around week three or four, aim to jog for two to three minutes with only one minute of walking in between. It’s important to listen to your body during this phase — if you’re feeling good, push yourself a bit more, but don’t be afraid to stick with your current routine if you need extra time. Building a consistent habit is more important than speed at this stage.  Focus on Continuous Runs By weeks five and six, you’ll be ready to tackle longer continuous runs. Now, your goal should be to jog for 10 to 15 minutes at a time with short walking breaks in between. At this point, your body will be more accustomed to the workout, meaning you can increase your distance. Aim to run for a total of two to three miles per session, getting closer to that 5k goal with each run. Add Some Speed Work Once you’ve built a solid running base, adding some speed work can improve your overall pace and endurance. Start with interval training, where you alternate between running at a faster pace for 30 seconds to one minute and then walking for one to two minutes to recover. Incorporating these short bursts of speed once or twice a week makes your regular runs feel easier and boosts your stamina, helping you finish your 5k stronger and faster. The Final Push In the final two weeks leading up to your 5k, you should aim to run continuously for at least three miles during your sessions. If possible, find routes that mimic race day conditions, such as running on hills or trails, to better prepare your body. This is the time to fine-tune your pace, settle into a comfortable rhythm and mentally prepare for the big day. Sticking to this progressive plan will make you feel confident and race-ready when the gun goes off. Fuel Your Body for Success Proper nutrition is essential for getting the most out of your training. The right foods will fuel your body, boost energy levels and aid recovery, allowing you to train consistently and feel your best. Here are a few key tips to keep in mind: Focus on carbs: Carbs are your body’s primary energy source during runs. Incorporate whole grains, fruits and vegetables into your diet to provide long-lasting energy without sugar crashes. Stay hydrated: Dehydration can quickly sap your energy and affect performance. Aim to drink plenty of water throughout the day, and consider a sports drink with electrolytes after intense training sessions. Add some lean protein: Protein helps repair your muscles after a workout. Include lean meats, beans, protein shakes and nuts to boost recovery and keep your muscles strong.  Don’t skip pre-run snacks: Eating a small snack 30 to 60 minutes before running — like a banana with peanut butter or a granola bar — gives you a quick energy boost without feeling too full. Refuel after your run: Eat a snack or meal that combines protein and carbs within an hour of finishing your workout to replenish your energy and repair muscles.  Celebrate Your 5k Success Crossing the finish line of your first 5k is more than just an achievement — it’s proof of your dedication, hard work and growth. No matter how fast or slow you go, completing this journey is something to be proud of. Along the way, you’ll build new habits, gain confidence and push your limits.

Say goodbye to your old, stained, worn-out sweats and get ready to embrace athleisure, which encourages women to get active and be in vogue at the same time. This term describes athletic clothing that's comfortable and stylish for everyday wear.  Snaps of models sporting gym outfits in nonathletic settings have put this look in the spotlight. Are you ready to give it a try? Here are the seven best athleisure brands for women to provide inspiration to get fit and look fabulous, tailored to your needs and style. 1. Nike Women’s Club Fleece Jogger Sweatpants The brand has been serving athletes with comfortable and quality activewear for decades. Nike is focusing on making its products sustainable, using recycled polyester in some of the pieces it sells.  This tracksuit bottom is made of cotton and polyester, which feels extra soft and warm on the skin. Its drawstring closure allows you to snug it on your waist so you can move with ease while jogging, running, sitting down or squatting. The elastic jogger cuffs hit right above the ankles for more mobility. It's loose enough to help you move comfortably yet shaped in a way that still flatters any body type.  Get it on Amazon for $53.97 2. Free People Women's Hot Shot Relaxed Set Free People, one of the best athleisure brands for women, describes its customers as creative, confident, adventurous and free. It showcases these qualities in its fitness apparel, like these onesies.  This sleeveless top and bottom in a monochromatic color, made of 95% soft cotton, is the perfect after-workout or running errands outfit. It combines fashion and comfort and has a side slit that elevates the overall look. The harem-style pants have convenient side pockets to hold your phone, keys and other smaller items. Walk out of the gym in style in this slouchy, stylish set.   Get it on Amazon for $88 3. Champion Women’s Capri Pants Champion has been creating quality and fashionable sportswear for athletes and fitness fans for over 100 years. It also supports the planet by using organic cotton, which is sustainable, consumes less water and resources, and helps mitigate climate change. Women love sporting these jersey-cropped pants in and out of the gym because of their lightweight, soft material. They are made of breathable fabric with the right amount of stretch, offering maximum comfort throughout your 30-minute gym sessions every morning as part of your healthy routine.  You can easily snug the adjustable drawcords around your middle and loosen them up when needed. They're simple yet stylish and could be your summer alternative to yoga pants.  Get it on Amazon for $22.50 4. Lululemon Align Hi-Rise Pants Lululemon aims to provide positive experiences to yoga enthusiasts by creating workout clothes that stand out in quality. It’s one of the best athleisure brands for women that delivers technical athletic apparel, incorporating technologies and advanced materials to enhance fitness performance.  These high-rise leggings are a staple for yogists. They’re made with breathable nylon, which can manage moisture and resist odor, and lycra fiber, which retains the garment's shape throughout use.  Customers who've worn them describe the fabric's feel as a second skin. The leggings have a four-way stretch feature, which makes moving in various directions easy. Pair them with a chic top to rock a casual look or sophisticated sports attire. Once you get a pair, you'll want a second one — that's how great these leggings are.  Get it on Amazon for $108 5. CRZ YOGA Women's High-Waisted Pleated Tennis Skirts CRZ YOGA has inspired millions of women to get moving by making yoga outfits that are trendy, comfortable and functional. It’s committed to producing activewear that makes you feel good, like this tennis skirt.  This pleated gym skirt is trendy, flattering on all body shapes, and crafted from ultrasoft and weightless fabric. You can wear it anywhere and on any occasion, such as when playing golf or tennis or going on an outing. It has a built-in spandex short for added covering when moving and anti-slip dots to prevent it from riding up. The wide elastic waistband allows for freedom of movement so you can enjoy your outdoor activities all the time. Get it on Amazon for $38 6. Real Essentials V-Neck Activewear T-Shirt Real Essentials offers bundled activewear basics to fit all types of lifestyles. The brand excels in selling affordable sportswear staples. After all, it stands by its commitment that quality athletic clothing shouldn't be expensive. Loyal fans love this customer-focused and value-centered approach. This set of five dry-fit tops is a bestseller, with over 20,000 sets sold. It has a four-way stretch feature to support optimum mobility and is versatile as workout attire or everyday casual wear. Do neck labels annoy you?  These tops are tag-free, so you won't have to worry about scratching your back. The shirts come in five colors, so you can pair them with any type of bottom, such as leggings, shorts and yoga pants. It also comes in plus size.  Get it on Amazon for $34.99 7. Calvin Klein Women's Medium Impact Reversible Sports Bra Calvin Klein is known as one of the best athleisure brands for women, offering a range of products to satisfy its customers' various needs. Its athletic apparel collection, consisting of sports bras and bralettes, is designed to optimize performance while staying in style, such as this reversible racerback.  One bra will give you two unique looks you can mix and match with leggings, pants or trousers. It provides enough support when playing volleyball, jogging or simply running around in your sneakers. Some sports bras have underwires that feel tight and rough to the skin. This one has nonirritating and removable pads, which increase wearing comfort. It's easy to put on and take off, which is how sportswear should be. Get it on Amazon for $33.99  Best Athleisure Brands for Women to Train in Style Embrace athleisure if you're looking for a gym outfit you can wear in nonathletic settings. These seven brands feature high-quality, chic tops and bottoms that keep you comfortable all day. They're perfect if you need a quick change into something comfy after gym sessions.  Did you find this post helpful? Share the link on your social media pages.

Everyone knows someone who's run a marathon — they might have even inspired you to sign up for one yourself. You might ask, how long is a half marathon, and can you finish it as a beginner runner? The answer might surprise you. Here's an overview of a half marathon distance, what it entails and how you can prepare for race day. How Long Is a Half Marathon? A half marathon is 13.1 miles or 21 kilometers long — for perspective, a full marathon is 26.2 miles. Often, people like participating in half marathons because they are less strenuous than a full marathon. Training leading up to race day is also less demanding and time-consuming. That's not to say a half marathon is a breeze, but it is a welcome challenge for anyone's foray into long-distance running. In 2019, about 2.1 million people ran a half marathon worldwide.  Endurance Training and Pacing New and current runners can successfully train in 12 weeks, allowing them to build up enough stamina and physical strength to complete the half marathon safely. Training should consist of cross-training, long runs, easy runs, and speed runs, such as running short distances at a quick pace.  Coaches agree that the best approach is to split the 13.1 miles into approximately four quarters — each considered a checkpoint to decide whether you're running at the right pace. Create the following goals for each quarter run: First quarter: You might run the first three miles 10 seconds slower than the rest as a warm-up. Second quarter: At the three or four-mile mark, increase your speed and maintain control of a strong pace. Third quarter: Try to maintain your goal pace and decide whether you need to pull back some. Fourth quarter: Give it whatever you have left until the race is over. Everyone's goal for a half marathon is different. Some people even choose to walk the entire course. Endurance training might include walking as though you're window shopping, casually strolling and enjoying your surroundings. A more moderate pace would be walking as if you're rushing to the gate at the airport. Meanwhile, you should breathe heavier and have a faster heart rate while brisk walking.  When training to walk a half marathon, keep the following benchmarks in mind: Four weeks: Walk for one hour once weekly. Eight weeks: Walk for two hours once weekly. Twelve weeks: Walk for three hours once weekly. Sixteen weeks: Finish the half marathon distance in four hours. How Long Is Too Long to Complete a Half Marathon? Typically, a competitive race is three and a half hours, but it depends. Non-competitive races may run longer, between five and seven hours. Those who participate in non-competitive marathons do so to break their records, whereas non-competitive running is more relaxed.  Even if you aren't running a half marathon to beat your lowest time or outrace your competitors, you should strive to do your personal best, even if it's just crossing the finish line. Tips for Completing Your First Half Marathon Are you ready to hit the ground running? First, you must prepare with the right gear, nutrition and mindset. Here are five tips for completing your first half marathon. 1. Wear the Right Shoes Many people say to prioritize support and control when shopping for running shoes. However, research shows that comfortable footwear actually reduces the risk of injury and improves performance.  Visit a shoe store to get outfitted for the best shoes. These retailers use advanced technology to examine your foot composition and match you to an ideal brand and model. It takes the guesswork out of shopping for running sneakers and ensures you select the right pair. Of course, remember to replace them after 300-500 miles, as they'll wear out on the pavement.  2. Listen to Your Body Although you might love running, nearly 50% of participants get injured annually, typically from falls and overuse of their legs and feet. The most common bodily injuries include stress fractures and runner's knee, which may result in tenderness or sharp pain. Always pay attention to signals throughout your body that something is wrong. If you prolong addressing a running-related injury, it could worsen and take you out of the race.  3. Fuel Your Body With Proper Nutrition Running a half marathon requires a strong, healthy body. Therefore, runners should fuel themselves with adequate nutrition, vitamins and minerals. A runner's diet consists of fresh produce, lean protein, healthy fats and healthy carbohydrates. According to Johns Hopkins Medicine, anyone who runs or jogs should get 60%–70% of calories from carbohydrates, while 15%–20% comes from protein and fats. Of course, everyone's body is different, and you should eat according to your individual needs.  Runners need extra carbohydrates for blood glucose and stored glycogen. The glycogen gets stored in the liver and muscles, fueling your endurance for physical activity — a crucial part of training for a marathon of any distance. 4. Practice Mindfulness Training for a half marathon is rigorous — you may especially get jitters or doubt yourself on the day of. Mindfulness techniques can help you better visualize yourself crossing the finish line. Likewise, positive self-talk is a great way to stay focused and motivated.  Deep breathing can calm your nerves before the race, while a mindset shift helps you see favorable outcomes more clearly. Stay present and aware of the sensations every step of the way for a more immersive experience. 5. Have Fun Maybe you've worked up to a half marathon with shorter distances or went big your first time out. Whatever brought you to this point, finishing a half marathon is a tremendous accomplishment.  Although you may want to beat a personal record, just crossing the finish line is worth celebrating. Enjoy the experience, from the support you get from fellow runners to the fanfare waiting for you at the end. The Finish Line Is Straight Ahead From questioning how long is a half marathon to crossing the finish line, you have it in the bag. Take care of your body and work up to the perfect pace to achieve your running goals. 

Preparing for a marathon is more than just logging miles — you must also fuel your body to perform at its best. The week leading up to the race is crucial for optimizing your energy stores and ensuring you feel strong on race day. What you put in your body can significantly impact your endurance and recovery. Here’s a guide to help you decide what to eat before a marathon race so you can feel your best.  The Week of the Race Preparing for a marathon is a significant commitment, and your nutrition in the week leading up to your race can enhance your performance and overall experience. Correctly choosing what to eat before a marathon race, ensures you’re energized, hydrated and ready to take on the challenge. In the final week before a marathon, you should focus on maintaining a balanced diet rich in carbohydrates, proteins and healthy fats. Carbohydrates are especially important as they provide the primary fuel for endurance sports, which is why it’s popular to carb load in the days leading up to the race. Think of it as filling up your energy tank, ensuring your muscles have plenty of glycogen stored and are ready to go.  As race day approaches, particularly in the last three days, it’s common to focus on carb-loading. This doesn’t mean eating piles of pasta at every meal but rather slightly increasing your carbohydrate intake while maintaining a balanced diet. This strategy maximizes glycogen stores without overloading your digestive system. Here are some common carbo-loading examples: Three days before: Begin to increase your carb intake. For example, if you usually eat a cup of rice at dinnertime, consider eating a cup and a half. Keep protein and fat intake the same as you normally would. Two days before: Continue to focus on carbohydrates without overdoing it. Incorporate snacks like bananas, oatmeal and toast. Keep hydrating, but don’t drink excessively. The Day Before The day before your marathon race is all about preparation and maintaining a balance between fueling up and not overloading your system. Your meals should be simple, familiar and easy to digest. Focus on carbs to maximize glycogen stores in your muscles. Stick to foods you know sit well with you, avoiding anything too rich, spicy, or high in fiber to prevent any digestive issues.  On the night before, aim for a dinner rich in carbs, moderate in protein and low in fat. Some good options include pasta with a light marinara sauce, rice with lean chicken or a sweet potato with a small amount of lean protein, like tofu or turkey. Keep your portions reasonable — the goal is to feel satisfied but not overly full. It’s essential to stay hydrated throughout the day, but avoid drinking large quantities of water right before bed to prevent having to get up during the night. The Morning Of On the morning of the marathon, starting your day with a balanced, easily digestible breakfast is crucial. Aim to eat around 2-4 hours before your race starts, giving your body enough time to digest and convert the food into energy. Your meal should be rich in carbs to top up your glycogen stores, moderate in protein and low in fat and fiber to avoid any digestive discomfort during the race.  Options like a banana with peanut butter, a bagel with nut butter and honey or a bowl of oatmeal with banana and nut butter are the most popular choices. These foods provide sustained energy without being too heavy on your stomach.  As you approach the start line, continue to hydrate by sipping on water or a sports drink. However, be mindful not to over-hydrate, which can lead to discomfort or frequent bathroom trips. If you usually have coffee in the morning, it’s OK to stick with your routine, but moderation is key to avoid dehydration.  It can also be beneficial to have a gel or small snack around 30 minutes before to top up your energy levels. Remember, the goal is to feel energized but not bloated or uncomfortable. Keep things familiar and simple, avoiding any new foods or supplements that may disrupt your race.  During the Race Remember the golden rule — nothing new on race day. If you haven’t tested a gel or bar in one of your training runs, definitely don't try it on race day. During the marathon, keeping your energy levels up and staying hydrated is the key to sustaining your performance and finishing strong. As you run, your body will deplete its glycogen stores, so it’s essential to refuel periodically.   Typically, experts recommend consuming 40-60 grams of carbohydrates per hour, depending on your weight and intensity level. You can replenish your glycogen stores through energy gels, chews, bars or sports drinks designed specifically for endurance sports. These options are easy to carry and quickly digestible, providing a quick energy boost without the need for heavy or bulky foods.  Post Race After completing a marathon, your body requires proper care to recover from the physical demands of the race. Your top priority should be rehydration as you’ll likely be very dehydrated, especially if you’re racing a summer marathon. Even if you stay on top of hydration during the run, it’s crucial to replenish lost fluids and electrolytes. Drinking water along with an electrolyte drink can restore the body’s balance.  This is also the perfect time to eat a small, easily digestible snack that includes both carbohydrates and protein, such as a banana with a protein shake or a handful of nuts with dried fruit. This snack replenishes glycogen stores to kick-start muscle repair. In the hours following the race, focus on eating a balanced meal with a good mix of protein, carbs and healthy fats. Some post-race meal ideas include: Grilled chicken with quinoa and vegetables Salad with salmon and avocado  Turkey and veggie wrap Stir-fried tofu with brown rice and broccoli Beef stir-fry with rice and peppers Whole-grain pasta with marinara  sauce and lean ground turkey Egg and vegetable omelet with whole-grain toast These meals continue the recovery process, repairing muscle tissue and restoring energy levels. Additionally, continue to sip on water throughout the day, as your body will be in recovery mode and may need more fluids than usual. Rest is equally important — allow your body enough time to recuperate by avoiding strenuous activities and prioritizing sleep.  What You Eat Before a Marathon Race Matters  Your nutrition strategy is pivotal in your marathon journey, influencing everything from your energy levels to your recovery process. By thoughtfully planning your meals in the days leading up to the race and focusing on balanced, nutrient-dense foods, you can boost your performance and make the marathon more enjoyable. Remember, every runner’s body is different, so use these guidelines as a starting point and tailor them to suit your needs.

Marathon runners spend months training to be as fast as possible for their long-distance run. However, every runner knows the importance of exercise in preparation. Warm-up stretches are crucial to loosen your body, while calf workouts strengthen your legs for a more powerful push-off with each step. Here's everything you should know about exercising your calves before race day, plus a few movements you can incorporate into your practice.  Why Should Marathon Runners Do Calf Workouts? Calf workouts benefit marathoners by improving their agility and performance, allowing runners to more easily beat their records for time and distance.  Street running, in particular, adds pressure to your legs and feet. Building stronger calf muscles allows your legs to absorb the impact better and decrease your chances of injury. Nearly 50% of runners get hurt annually with runner's knee, stress fractures and iliotibial band friction syndrome in the hips. Likewise, 25% of all running injuries occur in the calf area and Achilles tendon. 8 Calf Workouts for Marathoners Marathon runners undergo rigorous training to get in shape for their race — a combination of strength training and aerobics to ready their bodies and prevent bodily harm. It is especially necessary for them to work out their legs, as street running puts a lot of pressure on their feet, calves and knees. Here are eight calf workouts for marathoners to incorporate into practice.  1. Single-Leg Calf Raises For this exercise, stand on one leg and lift the heel of your other foot off the ground. Hold it for a few seconds and rest, repeating the move with the opposite leg. Some people prefer to hold weights while they do this calf workout, which helps them build stability and balance as runners.  2. Stair Sprints Stairs sprints are an excellent cardio and strengthening workout for your calves. In fact, one study shows it can prevent cardiovascular disease and aid obesity. You have options for this exercise — sprint up and down stairs on your toes, walk up or run. Some people also do lunges or squat jumps. Just be careful not to trip and hurt yourself.  3. Calf Raises on a Step It is crucial to loosen up your muscles and widen your range of motion as you train for a marathon — calf raises help you achieve this by targeting the entire calf muscle. Use the balls of your feet to hang off the edge of a stair, then raise your heel and lower your feet slowly again. Like single-leg calf raises, you can use dumbbells for extra weight. 4. Toe Walking You can walk on your tippy toes anytime, anywhere, to ready your calves for a marathon. This straightforward exercise is great for short distances, gradually increasing how far you go. Right away, you'll notice a nice stretch in your feet and the back of your calves.  5. Runner's Stretch The lunge is the world's greatest stretch and among the most powerful calf workouts. Stand up straight and work your way into a lunge position with one leg behind you and your back upright. Lean into your knee until you feel a stretch in your calf. This exercise can soothe an Achilles tendon, too.  6. Jump Rope Who knew a grade school exercise like jumping rope could be the ultimate calf workout? Concentrate on making softer landings rather than a power jump — this will help prevent injuring foot ligaments. Modifying the jump rope exercise allows you to speed up your pace gradually. It also is an excellent aerobic workout. 7. Resistance Band Workouts A resistance band is your best friend when doing calf workouts. You can place the band around your feet, stretching your calf while standing on a flat surface — this will also help you build balance. Purchase a resistance band set for different strength levels and ensure it's made from soft, elastic latex for extra comfort.  8. Seated Calf Raises Isolate the soleus muscle in your calf with a seated calf raise. Start by sitting in a chair with your feet on a step or platform. Simply lift your heels and keep them in the air for a few seconds, lowering them slowly. To make your workout more challenging, add weights.   Tips for Doing Calf Exercises Whether you're running a marathon to win or just want to cross the finish line, you can do a few things to maximize your calf workouts effectively.  Include calf exercises in your warm-up and cool-down routines.  Always keep your back straight and your core engaged. Keep your knees slightly bent at all times to prevent injury.  Start with an easy load and gradually increase the difficulty of calf exercise.  Add repetitions or sets for variation. Choose exercises that utilize a full range of motion. Most importantly, be consistent. Muscular calves are a crucial component of a fast run, so you should train them more often to build resilience. How to Care for Calf Injuries Accidents and injuries happen when you're a marathoner. What's most important is you address your pain immediately so you can hit the ground running again. Care for calf injuries in the following ways: Take ibuprofen and acetaminophen to reduce inflammation and pain. Apply the RICE principle — rest, ice, compression and elevation — by applying ice packs for 20 minutes several times for 24-48 hours. Seek care from a physical therapist to rehabilitate your injury. Ease back into running with low-impact exercises — like swimming and walking — and lightly jogging for short distances.  Always listen to your body while training for a marathon. Note how intense your runs are and where bodily aches occur. If injuries happen often or you feel pain in the same spot, make an appointment with a specialist. Stride Toward Stronger Runs Running a marathon without adequate stretching and calf exercises risks serious injury, which can upend your dream of completing the race. The best way to prepare your body for long-distance running is to loosen and strengthen your leg muscles to their maximum range of motion. Take care of your body before, during and after runs to achieve your running goals safely.