Author name: Rogue Mile

Is Running at Night Bad

Is Running at Night Bad? Exploring the Effects on Performance, Safety, and Sleep Patterns

Many runners wonder if hitting the pavement after dark is a bad idea. Studies show running at night can affect performance, safety, and sleep in different ways. Our article dives into these impacts, offering tips on how to run safely at night without ruining your sleep. Let’s find out if nighttime jogs are worth it. …

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is creatine good for running endurance

Is Creatine Beneficial for Improving Running Endurance?

Creatine is a popular supplement among athletes and fitness enthusiasts who are looking to boost their performance. However, its effectiveness for runners and other endurance athletes has been a topic of debate for some time. Some experts argue that creatine can improve running endurance by enhancing ATP production and reducing fatigue, while others claim that …

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How to Safely and Effectively Run in the Winter

How to Safely and Effectively Run in the Winter: 10 Expert Tips

Running in the cold can be tough. Your body shivers, your fingers numb, and your motivation plummets. But our 10 expert tips for winter running will guide you to keep up your pace safely and comfortably, whatever the weather throws at you. Ready to conquer the chill? Let’s go! Key Takeaways 10 Cold Weather Running …

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post marathon fatigue symptoms

Post Marathon Fatigue Symptoms: Understanding and Managing Exhaustion After a Race

As a running coach and runner myself, I’ve completed 11 marathons, so I understand firsthand how draining crossing that finish line can be both mentally and physically. In this post, I’ll share the most common post marathon fatigue symptoms that runners experience in the hours, days, and weeks following a marathon. My goal is to …

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How to Stick to a Regular Exercise Routine

How to Stick to a Regular Exercise Routine: Tips and Strategies

Regular exercise is essential for maintaining good health and well-being, but sticking to a workout routine can be challenging. Many people struggle with motivation, time constraints, and other barriers that make it difficult to exercise consistently. However, with the right strategies and mindset, it’s possible to overcome these obstacles and establish a regular exercise routine. …

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Goal-Oriented Marathon Training Plan

Goal-Oriented Marathon Training Plan

As a running coach specializing in marathon training for over 10 years, I understand firsthand the importance of having a focused training plan when preparing for a marathon. Unlike shorter races, successfully completing a marathon requires diligent preparation over several months. Simply winging your training or hoping to finish is not enough if you want …

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Benefits of Running Slowly

The Benefits of Running Slowly: Why It’s Okay to Take Things at Your Own Pace

As a running coach with over 10 years of experience, I’ve worked with countless athletes who get frustrated with their pace. They obsess over their split times, believing they need to be faster to consider themselves a “real runner.” But the truth is, running slowly has many underappreciated benefits that can help you become a …

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marathon burnout

10 Signs You’re Overtraining for Your Next Marathon (And How to Fix It)

As an experienced running coach and physiotherapist specializing in marathon training, I’ve worked with countless runners striving to achieve new personal bests and qualify for prestigious races like London. While hard training is necessary to spur adaptation, too much too soon can backfire and result in injury, illness, or burnout. Going overboard with mileage, intensity, …

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how many days a week should i run

How Many Days A Week Should I Run? Finding The Optimal Training Frequency

Running is a popular exercise with many health benefits. It’s important to find the right balance between training and resting to avoid injury and improve performance. Here, we explore what to consider when deciding the ideal number of running days per week. Key Takeaways: Consistency is key. Establishing a regular schedule helps our bodies adapt …

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How to Run Longer and Faster

Maximizing Your Running Potential: How to Run Longer and Faster

Running is a popular form of exercise that can help people maintain a healthy lifestyle. Whether someone is training for a race or just wants to improve their overall fitness, learning how to run longer and faster can be a valuable skill. By following some simple tips and techniques, runners can increase their endurance, speed, …

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run your first mile

4 Week Training Plan: How to Run Your First Mile Without Stopping

Running is an excellent way to improve your health and fitness level. However, if you’re new to running, it can be daunting to start. That’s why beginning with smaller milestones, such as running your first mile, can be an excellent way to jumpstart your fitness routine while avoiding burnout. In this section, we will discuss …

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why am I suddenly struggling to run

From Sprint Hero to Breathless Beginner: Discover the Surprising Causes Behind Your Sudden Running Struggles!

For many individuals who enjoy running as a form of exercise or recreation, it can be frustrating and confusing when they suddenly struggle to run. They may wonder why they feel exhausted, out of breath, or unable to maintain their usual pace and distance. In this article, we will explore the possible reasons behind this …

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Top Rated Wireless Earbuds For Running

No Wires, No Limits: The Top Rated Wireless Earbuds For Running And More

Hey there! Are you on the hunt for a new pair of headphones? Well, you’ve come to the right place! In this article, we’ll be taking a closer look at five popular headphone options: the Bose QuietComfort Earbuds II, the SHOKZ OpenRun Pro Mini, the SHOKZ OpenFit, the Google Pixel Buds Pro, and the Apple …

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proper form when running

Run Smarter, Not Harder: Tips for Maintaining Proper Form When Running

Running with incorrect form can lead to pesky injuries and hamper your performance. Studies show that proper running technique boosts speed and endurance while minimizing strain on the body. This article will provide practical tips, discuss the importance of correct form when running, and share techniques you can use to improve your own running posture. …

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Why is The First Mile of a Run So Hard

Overcoming Challenges: Why is The First Mile of a Run So Hard?

Dear beginner runners, Welcome to the wonderful world of running! You’ve laced up your shoes, put on your favorite workout gear, and stepped outside ready to conquer the world. But hold on to your water bottles, because there’s one thing you might not be prepared for – the dreaded first mile. Trust me, you’re not alone. …

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Trail Running vs Road Running

Trail Running vs Road Running: Exploring the Myths and Facts

When it comes to choosing between trail running and road running, there are plenty of myths and facts to uncover. These two distinct types of running offer different experiences and benefits, making it essential for runners to understand the truth behind the hype. Key Takeaways: The Benefits of Trail Running Trail running offers a unique …

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Conserving Energy During Your Long Runs

10 Strategies for Conserving Energy During Your Long Runs

Running out of steam during your long runs? You’re not alone – many runners struggle to conserve energy on their distance tracks. This usually boils down to fueling and hydration issues, improper pacing, or even unrefined running techniques. In this article, we’ll share ten strategies that will help you maintain your stamina and speed for …

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long distance running training for beginners

Kickstart Your Fitness: Long Distance Running Training For Beginners

Welcome to a friendly and informative guide on long distance running training for beginners. If you’re looking to start your fitness journey, running is an excellent place to begin. Not only is it easy to get started, but it also boasts numerous benefits, including improving cardiovascular health, building endurance, and burning calories. Key Takeaways: Why …

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Are Runners More Susceptible To Food Cravings

Are Runners More Susceptible To Food Cravings

Introduction Food cravings are a common experience for both runners and non-runners. They can be triggered by a variety of factors, including environmental cues, food restrictions, hormonal changes, and sodium deficiency. Runners may be more susceptible to some of these factors due to increased energy expenditure, fluid loss, and hormonal changes. In this article, we …

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12-3-30 Treadmill Workout Plan

Unlocking the Benefits of the 12-3-30 Treadmill Workout Plan: A Comprehensive Guide

Introduction Do you have access to a treadmill and are ready to level up your fitness game and unlock the secret to impressive results? Introducing the 12-3-30 Workout Plan, a highly effective treadmill workout that will not only help with weight loss but also boost cardiovascular health, tone muscles, and improve your overall mood. This beginner-friendly …

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beginner running tips

Mastering the Basics: Essential Beginner Runner Tips for a Successful Start

Introduction Embarking on your running journey can be an exciting yet intimidating endeavor, especially if you’re new to the world of fitness. But fret not; “Mastering the Basics: Essential Beginner Runner Tips for a Successful Start” is here to guide and support you every step of the way! From gearing up with the right equipment …

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foam rolling for runners

The Benefits of Foam Rolling for Runners: Enhance Your Performance and Recovery

Introduction Runners, it’s time to roll out those muscles and get on the foam roller train! Foam rolling is an accessible and effective way for runners to enhance their performance, speed up recovery, and prevent injuries. In this comprehensive guide, we’ll explore the science-backed benefits of foam rolling and its impact on your running prowess. …

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foam rolling for runners

5 Best Foam Rollers for Runners: Top Picks for Muscle Recovery and Injury Prevention

Foam rolling has become a popular practice among runners and athletes alike to help relieve muscle soreness and tightness. Foam rollers are designed to apply pressure to specific areas of the body, helping to increase blood flow and reduce inflammation. When it comes to runners, foam rolling can be especially beneficial in preventing injuries and …

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Walking vs Running for Weight Loss

Walking vs Running for Weight Loss: Which is More Effective?

Introduction Are you looking to shed some pounds but can’t decide between walking or running to achieve your weight loss goals? Both exercises boast various benefits, from burning calories to improving overall health. In this blog post, we’ll explore the effectiveness of walking and running for weight loss by comparing calorie burn, joint impact, advantages …

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Benefits of Running

Discover the Benefits of Running: From Weight Loss to Mental Clarity, 9 Reasons Why Running Should Be Your Go-To Exercise

Introduction Countless studies have proven that running offers a vast array of health benefits, making it an essential component for anyone seeking to improve their overall well-being. From increasing cardiovascular health and bone density to reducing stress and promoting weight loss, there’s no denying the transformative effects this simple aerobic exercise can have on our …

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how to warm up for a run

Ready, Set, Go! How To Warm Up For A Run Like A Pro

Running is an incredibly rewarding activity, but knowing how to warm up for a run properly can make all the difference in preventing injuries and maximizing performance. As a beginner runner, it’s essential to understand the right techniques and exercises for a successful warm-up routine. In this comprehensive guide, we’ll delve into the importance of …

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Individually Designed Marathon Training Plan

Individually Designed Marathon Training Plan: How to Create Your Perfect Plan

Individually designed marathon training plans are becoming more popular among runners who want to achieve their personal best. These personalized plans are tailored to an individual’s fitness level, goals, and schedule, making them more effective than generic training plans. With custom training plan, runners can make the most of their training time and avoid injury. …

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gym workouts runners

Maximizing Your Running Performance: Effective Gym Workouts for Runners

As a runner, your desire to continually improve your performance is paramount, and incorporating gym workouts can be the key to unlocking your full potential. Strength training not only enhances your running efficiency but also reduces injury risk and boosts endurance. In this blog post, we will explore effective gym workouts specifically tailored for runners …

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