Author: Kraig Becker

Serious running isn’t just a good workout, it is a way of life. Which is why you have to forgive us runners for sometimes forgetting that there are actually other forms of exercise that we could—and should—be doing. 

Take yoga, for instance—an exercise that falls on the far opposite end of the spectrum in terms of cardio intensity, but is actually a very good complementary activity to an intense running routine. If you are someone who runs on a regular basis, here are some reasons why you should consider taking up yoga too.

Increased Flexibility

Yoga is great for improving your body’s overall flexibility, which can come in handy when you’re running. This improved flexibility will allow your muscles to stay loose, which can have a positive impact on performance and help you avoid injuries. Yoga is great for working the muscles in your shoulders, back, glutes, hamstrings, and calves, all of which can get very tight with regular running. Adding yoga to your workouts can counter that tightness, which will make you feel a lot better before, during, and after a run.

Improved Strength

Yoga doesn’t just improve the flexibility of your muscles; it can also make you stronger. It is a good all-body workout that can help strengthen your core and allow you to build muscles in areas of the body that are neglected by running alone. Yoga builds lean muscle mass that is less rigid, so it won’t impede your ability to run efficiently either.

Breath Control 

Running is an intense cardio workout that is as good for your lungs as it is for the rest of your body. That said, not all runners are efficient at maintaining their breath control, which can have a negative impact on their performance. But yoga puts an emphasis on controlling your breath with a focus on developing intricate control over your lungs. This translates well to running also, allowing you to apply the same techniques out on the road or trail. Once you’ve mastered the ability to breathe properly, your running routine will likely get a postive boost.

Better Balance

There is no question that yoga can help improve your balance. Many of the poses that are a part of a yoga routine require concentration, strength, and fine muscle control. Holding those poses for a prolonged period of time will naturally result in better balance, which translates into better agility when running too. This is especially true for trail runners, who often have to deal with uneven terrain or slick and muddy surface conditions.

Great for Rest Days

Every runner knows the importance of rest days. They help your body bounce back and give your muscles a chance to recover their strength. But many runners don’t like to be completely inactive on their day off, which makes yoga a good alternative. Not only will a yoga routine help loosen up stiff muscles throughout your entire body, its slower-paced nature will still give you the rest you need to get ready for your next run. Plus yoga is good for improving blood flow to sore muscles, helping them recover much more quickly.

Fewer Injuries

Because yoga involves a lot of stretching it can naturally help you avoid some of the more common injuries that come along with running. Most runners experience pulled muscles, soreness, and other issues at some point because of overuse, but yoga can play a role in overcoming those issues or avoiding them altogether. The jury is still out on whether stretching helps before a run, but the regular stretches that come along with a yoga routine have benefits that go well beyond the yoga mat.

Finding a State of Zen

Yoga isn’t just about making you physically stronger; it’s also about improving your mental state. It can help you clear your mind, stay focused, and push yourself to overcome obstacles. All of those things can make you a better runner as well, allowing you to stay calm and focused while pushing through those tough miles. That can be an invaluable tool to have at your disposal, particularly if you run longer distances or compete in races.

In addition to improving your abilities as a runner, yoga happens to be a great workout in and of itself. This makes it not just a great complement to other forms of exercise, but a key component to an overall healthy lifestyle.

A good training partner can make all the difference when it comes to achieving your fitness goals. They not only help to keep you motivated but also offer encouragement and advice along the way. They might even serve as a source of inspiration, pushing you to work harder and stay focused as well.

Unfortunately, it isn’t always easy to find someone to fill that role, which is why many of us end up exercising alone. As it turns out, our best workout partner might not be another person at all; it could be the smartphones that we’re carrying with us already. Here’s why your mobile device just might be the great workout companion you didn’t know you already had.

Always Ready to Go 

Finding someone who shares similar fitness goals to yours is hard enough, and coordinating your schedule to match theirs can be downright impossible at times. But your smartphone is always ready to join you on a workout, and depending on how you use alerts and calendar notifications, it might even prompt you when it’s time to hit the gym. You don’t have to worry about your phone feeling tired or canceling at the last minute, either; it’ll simply always be there, ready to go when you are.

Steady Entertainment

Our smartphones are modern miracles of technology, putting endless amounts of information right at our fingertips. They are also a great source of entertainment, providing music, audiobooks, and podcasts to listen to while we work out. This can help keep you distracted while you run all of those miles or spend time on one of the machines at the gym—often providing the motivation you need to get through a tough session. Depending on the type of workout you’re doing, you might even be able to stream movies and TV shows from Netflix while you burn some calories.

Unprecedented Performance Tracking 

Whether you realize it or not, your smartphone is already tracking quite a bit of information about your daily life. It knows where you go each day, what appointments are on your calendar, and who you’ll be meeting with when you get there. It even keeps track of your steps along the way and can offer suggestions for places to eat based on your personal preferences. That same data tracking can also be applied to your workouts, giving you detailed insights into how well you are performing over time. That information is even more detailed and accurate when paired with a smartwatch that has onboard GPS tracking, a heart rate monitor, and other important sensors.

There’s an app for that! 

Some of the most popular apps available for smartphones are fitness oriented, so it is just a matter of finding one that appeals to you and fits well with your chosen type of workout. Strava and MapMyRide are great for runners and cyclists, for instance, whereas Pocket WOD appeals to the CrossFit crowd. These apps generally offer performance tracking, coaching tips, and helpful techniques to improve your overall level of health. They can also provide motivation in the form of social media challenges, allowing you to brag to your friends about how fast you ran that half marathon or crushed it on your latest ride.

Connect to Other Devices 

As much functionality as a smartphone already has built in, those devices can prove to be even more useful when paired with others. We’ve already mentioned using your phone with a smartwatch in order to provide better tracking of performance during your workouts, but there are other health-related gadgets too. Smart scales have started to become more common for tracking weight loss or gain for instance, while Bluetooth heart rate monitors, cycling computers, and other electronic equipment can prove useful too. In these instances, the smartphone works as a hub, collecting and analyzing data and allowing you to customize your workout routine.

Long-Term Health Benefits 

Both Apple’s iOS and Google’s Android operating system have apps that can help you track your health over the long term. Google Fit and Apple’s Health app are two programs that allow the user to record all kinds of important information, including what foods they’ve eaten, what medications they’re currently taking, and even how much sleep they’re getting each night. There are literally dozens of variables to track, and the records stored in the app can usually be shared directly with your doctor. This makes your smartphone a powerhouse for achieving fitness goals now and building a long-term plan for leading a healthier life down the road.

Obviously a smartphone can’t replace another human in terms of providing companionship during your workouts, but the benefits they bring to the table are undeniable. If you’re serious about getting healthy, the phone you use every day just might be the key to getting you on the right path.

Over the past few years, the travel industry has seen a dramatic rise in interest for cycling tours. Many active travelers have discovered that there are few better ways to explore an exotic destination than from the seat of a bike, which provides not only cultural immersion but a chance to take in some fantastic scenery as well.

But some places are better suited for bike travel than others, offering not only a great place to ride but plenty of sights to see along the way too. With that in mind, here are five of the very best travel destinations for cyclists.

Burgundy, France 

It should come as no surprise that the country responsible for bringing us the Tour de France would make our list. There are a lot of great places to ride in France, but it really is tough to top the Burgundy region. Not only is this part of the country dotted with numerous vineyards, its rolling hills and shaded groves are a beautiful backdrop for the more than 500 miles of cycling routes found there. One of those routes is the famed “Road of the Great Wines,” which provides not only amazing riding but wonderful food and drink too. In cycling-mad France, this is a ride that tops all rides.

Lombardy, Italy 

If there is another country that can match France in terms of passion for cycling, it is Italy. The Italian countryside has plenty of great options for cyclists as well, but it’s the route that winds past the lakes of Lombardy in the northern part of the country that is the most striking. Once again, this route offers great food to go along with the breathtaking scenery, and visitors can easily spend a week pedaling their way through this idyllic part of the world. The mountain roads provide a good challenge, but the rewards are well worth it.

Victoria, Australia

If riding along scenic oceanfront is what you’re looking for, you might want to head down under. Australia’s Great Ocean Road runs for 150 miles through the state of Victoria, where rolling hills, rocky cliff tops, and sandy beaches are just part of the landscapes. Riders will discover sweeping views of the Southern Ocean as they pedal their way through quaint lovely seaside towns where the legendary Aussie hospitality is waiting to welcome them.

San Juan Islands, USA 

Located just off the coast of the state of Washington, the San Juan Islands are one of the best places to ride in the entire United States. Visitors will discover lush forests, rocky shorelines, and hilly terrain, along with plenty of quiet roads to ride. Hop the ferry over from Seattle and spend three days exploring Lopez, Orcas, and San Juan, the largest of the islands, each of which has its own personality and unique topography. Keep your eyes peeled for some of the islands’ wilder inhabitants—deer, seals, otters, and even whales can often be spotted along the way.

Otago Peninsula, New Zealand

New Zealand is one of the most beautiful countries on Earth, and the Otago Peninsula offers riders a good cross section of what the place has to offer. The Otago Central Rail Trail is 90+ miles of breathtaking scenery punctuated with snowcapped peaks, flowing rivers, and emerald fields. To truly enjoy the ride, don’t rush through to the end. Instead spend the better part of a week soaking up the local culture in the charming villages you’ll find along the way.

These are just a few of the great cycling destinations found in some wonderful places around the world. Any one of them will open your eyes to the possibilities of where your bike can take you. All you have to do is get on and ride.

You’ve worked hard to get yourself in shape and spent hours at the gym or running out on the road. You’ve seen your strength and speed increase and your waistline shrink. So why on earth would you ever want to take an extended break from your exercise routine? Because, my friends, it just might be the healthiest thing you can do at the moment. Here’s why.

Rest and Recuperation for the Body…

We all know that taking rest days as part of our regular exercise schedule is crucial to letting our bodies recover from the demands we place on them while working out. Sore and tight muscles can often lead to an injury, which is why a couple of days off each week are a vital part of staying healthy.

After a day off most of us get right back to the routine that helped us to get fit in the first place. Over time, however, that rigorous schedule can turn into a grind, slowly chipping away at our strength and stamina. That can lead to serious fatigue that simply can’t be overcome with a day off here and there.

But taking an extended break—not unlike what a pro athlete might have at the end of a long season—gives your body time to fully recover. It can allow exhausted muscles time to rest and give minor aches and pains a chance to heal too. Then when you do return to the gym, you’ll likely feel better than you have in a very long time.

…And the Mind Too! 

Your body isn’t the only thing that needs time to rest and recover. An extended break from your workouts will be good for your mind as well. Sticking to a consistent workout schedule can be taxing on the brain, as it takes a lot of discipline, self-motivation, and will power just to get yourself to the gym or out the door for a run on a regular basis.

But if you give yourself permission to take an extended break from that process you may find that your mood is better, you’re not so tired, and you’re free to concentrate on other things. When you eventually start up your routine again, you won’t feel so mentally taxed and you’ll have a fresh new attitude and renewed levels of excitement.

Recover from—or prevent—injuries. 

A lot of the injuries that we suffer while working out are due to the repetitive nature of exercise. Running five miles a day puts a lot of wear and tear on your feet and legs, for instance. Sometimes the only way to truly allow those types of injuries to heal—or to prevent them from happening at all—is to take a break for a while. Once again this will give your body time to repair itself. It will also take you out of the repetitive cycle that can often lead long-term injuries—if left untreated many of these could force you take an exercise break of an entirely different kind.

How long should the break be? 

Now that you have some idea of the benefits of taking an extended break from your workout schedule, you’re probably wondering just how long that break should be. That is entirely up to you, but I’d recommend that any extend break be for at least a month. That should be enough time to let your body rest and allow minor injuries to heal. It’s also not so long that you’ll struggle to resume your workout schedule again.

For those who are truly exhausted or have more serious injuries to recover from, a longer break of three months or more may be in order. The more time you take, the better you are likely to feel—but the harder it will be to start back up again when you’re ready to return to your training. At that point you will no longer be fighting fatigue but inertia.

When you do decide it’s time to begin working out once more, be sure to start slowly and allow yourself a sufficient period to get back to your previous level of fitness. That will take some time and dedication, but you’ll be back to where you were before you know it.

Don’t go totally inactive. 

It is also important to note that when you decide to take time off you shouldn’t allow yourself to become totally inactive. Instead of running, take regular walks. In lieu of going to the gym, stretch or take a yoga class. And be sure to keep eating a healthy diet and maintaining your weight. Remember: If you put on weight, you’ll just have to take it back off later, making things more difficult for yourself when you’re back in the gym.

The point of an extended break is to give your body a rest, but don’t backslide on the healthy lifestyle you’ve been living. Ultimately, the time you take off should allow you to return with renewed enthusiasm and more energy. Before you know it, you’ll be working out as hard as you were before, and your body will thank you for the rest you’ve given it.

Cycling is an intense sport that is great for burning calories, improving cardio fitness, and building muscle in the legs and core. But, as with all types of vigorous exercise, injuries can be a major concern for cyclists, whether they ride on the road or trail. Sometimes those injuries can even be serious enough to keep them off the bike altogether.

If you’re a cyclist who loves riding, these are the six most common injuries you should be aware of—and how you can prevent them from knocking you off your bike.

Saddle Sores 

Probably the most common cycling injury of all, saddle sores affect just about every rider at some point. They are typically caused by pressure and friction between the rider’s skin, cycling shorts, and bike seat, with sweat helping to exacerbate the situation. The level of discomfort brought on by these sores can range from slightly irritating to incredibly painful.

The more serious saddle sores look like small pimples or ingrown hairs and can even be painful to the touch. They usually form on a rider’s inner thighs or crotch area, and generally don’t persist for more than a day or two. Taking a break from riding usually allows them to heal, but if you experience them regularly it may be time to replace your cycling shorts, bike seat, or both.

Achilles Tendonitis 

Typically brought on by over-training, Achilles tendonitis usually manifests itself in the form of a sharp pain in the Achilles tendon. The symptoms can continue to persist after a ride, sometimes making it painful to even walk. Applying ice to the tender area will help reduce swelling and take away some discomfort, but to truly recover from this ailment it is best to take some time off the bike.

Other causes for Achilles tendonitis in cyclists include a bike that is poorly fitted to the rider’s frame or shoe cleats that aren’t aligned properly. Check with your local bike shop to ensure everything is in order.

Lower Back Pain

Cyclists like to go fast, and to do so they need to hold a tight, aerodynamic position on their bikes for an extended period of time. That position is great for generating power and lowering drag, but it can also lead to lower back pain—or in extreme cases even a herniated disk. Take a break from riding to allow the pain to diminish and give your body time to recover.

Once again, having the proper bike frame and fit are key to avoiding this issue. If the rider is slouched over on a bike that is too small, the pain will persist. Similarly, if the bike frame is too large and the cyclist has to reach for the handlebars, back pain can be an issue. Be sure you’re riding the right bike and using the proper form to avoid the pain in the future.

Neck Pain

Much like experiencing pain in the lower back, many cyclists also suffer from a similar pain in their neck. This is caused by a tightening of the muscles that run along the base of the skull and down into the shoulders, which become tired due to the strain of holding the rider’s head in extension for a prolonged period of time. Once again, this is done to maintain an aerodynamic position on the bike, but it can become more severe due to poor positioning on the bike. Try sitting in a more upright position and loosening your grip on the handlebars to better allow these muscles to relax. The result will be a more comfortable ride and less pain after you’ve gotten off the bike.

ITB Syndrome 

Repetitive motion is often the cause of injuries in many forms of exercise, and cycling is no exception. The continuous motion of bending and straightening the knee can lead to irritation of the iliotibial band, which runs down the leg from the hip to the knee. When irritated, the IT band can cause pain and tightness in the knee, resulting in a very uncomfortable ride.

ITB syndrome is typically caused by a bike that has not been properly adjusted for the rider. In this case, the height of the seat is usually the cause. It has to be set just right to ensure that the knee is not overextending or over-bending.

Numbness in the Feet 

Some cyclists complain about their feet getting numb while they ride, which is typically caused by shoes that are too tight or by riding up too many hills. Wearing shoes that are the right size for you will ensure proper circulation and will quickly fix the first of those issues.

Riding up hills puts a lot of pressure on your legs and feet to generate power and maintain a steady speed. But if you’re finding your feet are numb after a hilly ride, perhaps shifting to a gear that is easier to pedal will help.

Ever since the days of ancient Greece—when Pheidippides ran the first marathon to announce the defeat of the invading Persian army to the people of Athens—long-distance running has been seen as a measure of how fit and strong someone is  And ever since then there have been countless foot races held all over the world. Now, 2,500 years after that historic run, we still look for ways to challenge ourselves on foot.

But in the modern age we’ve managed to take the pain and suffering that comes with long-distance running to entirely new levels, finding even more devious ways to punish ourselves out on the trail and road. Some races that are held each year are so incredibly difficult that just completing them almost defies logic. These are the toughest foot races in the world. Here are five examples of some of the most extreme.

Marathon des Sables

Held in the Sahara Desert of Morocco each year, the Marathon des Sables (Marathon of the Sands) is a six-day stage race that covers 156 miles through one of the most inhospitable environments on the planet. That is the equivalent of running a marathon a day, every day, for nearly a week. Participants in the MdS don’t just have to be fit, but they must be self-sufficient too. They’re required to carry all of their gear and supplies—including water—on their back for each leg of the race, and they must navigate their way across a course that is remote and desolate. Those elements definitely make it one of the most difficult races in the world.

Badwater Ultramarathon

Each July a hardy group of endurance athletes gather in California to run an ultramarathon across the hottest place on the planet. They start at the Badwater Basin in Death Valley National Park, which sits at 279 feet below sea level, and end at the Whitney Portal on Mt. Whitney, which sits at an altitude of 8,360 feet. In between are 135 miles of deserts and mountains that must be traversed without stopping. Those who manage to finish Badwater in under 48 hours are awarded a belt buckle and a medal, but there is no prize money given out. The top runners complete the run in less than 24 hours.

Ultra-Trail du Mont-Blanc

Ultra-Trail du Mont-Blanc passes through three countries (France, Italy, and Switzerland), covering 103 miles through the Alps, and includes a total elevation gain of more than 31,000 feet. The route circumnavigates one of the most famous mountains in the world, Mont Blanc, on a trail that is both ruggedly beautiful and brutally demanding. This race has also been known to throw some nasty weather at competitors, who can face heat, rain, snow, and sleet—as well as both hot and cold temperatures—all on the same day.

Jungle Ultra

Another stage race, Peru’s Jungle Ultra covers 143 miles over five grueling stages that take place in the Manú National Park region of that country. It begins in the cloud forests of the Andes and drops more than 10,000 feet to the Amazon Basin below. High temperatures and humidity levels conspire with one another to sap the strength from the legs of runners, who must once again carry all of their supplies, water, and equipment with them across each stage of the race. Some of the dangers include swarms of biting insects, poisonous snakes, and other unique creatures.

The Barkley Marathons 

The state of Tennessee seems like an unlikely place for what just might be the most difficult running race of them all. The Barkley Marathons challenge runners to complete five 20-mile loops on an unmarked course that runs through Frozen Head State Park, a place that is renowned for its incredibly difficult terrain. The route includes more than 65,000 feet of elevation gain, and just to make things a bit tougher, competitors must finish in less than 60 hours. The first edition of the race took place back in 1986, and over the course of 30 years only 14 people have managed to finish it. That should give you an idea of just how difficult the Barkley Marathons truly are.

If your local 5K and 10K races aren’t giving you much of a challenge these days, why not give one of these events a shot instead? Any one of them is tough enough to push even the fittest runners to their absolute physical limits, and they all take place in scenic outdoor environments that are amazing to behold. If you’re looking for a new running challenge, one of these will definitely give you what you’re looking for.

Some people like to exercise in the wee hours of the morning before the rest of the world has woken up. Others prefer to wait until the evening, ending their day with a vigorous workout instead. Which is the best in terms of performance and results? Well, that depends on a number of factors, not the least of which is personal preference.  

Researchers haven’t found a distinct advantage over working out in the morning versus working out in the evenings, at least in terms of the number of calories burned. Studies have generally indicated that all other factors being equal, you’ll burn roughly the same number of calories no matter which time of day you choose to exercise. That said, there are less tangible benefits that are harder to quantify but can have an impact on how well you perform, and ultimately those variables will help you to decide when you should go for a run, ride your bike, or hit the gym.

Benefits of an A.M. Workout

One of the main perks that comes from working out in the morning is consistency. Studies have shown that people who start their day with an exercise session generally are more consistent with their workout schedule in part because as the day goes on, other factors can prevent you from finding time to get to the gym. But when it is part of our morning routine, we tend to stick with the plan more closely.

Additionally, if you’ve had a good night’s sleep, you might be more energized and ready to go in the morning than you would be if you waited until later in the day. That can equate to better performance on a run or bike ride for instance, as opposed to an evening workout when your energy levels might be waning.

Morning exercisers are also more likely to have a healthy breakfast, as their bodies will be craving food after a tough workout. Those of us who tend to sleep in might not take the time to eat something nutritious, but if you just finished an intense run or gym session you’ll need to refuel before launching into the rest of your day.

Finally, those who prefer a morning workout also tend to report feeling much more energized in the early part of the day. While the rest of us are still waking up and grabbing that first cup of coffee, they have already finished an intense cardio or strength session, have grabbed a hot shower, and are getting ready to take on the other challenges of the morning. But they do so with more vigor than those of us who hit the snooze button a few times.

Benefits of a P.M. Workout

Just as there are positive benefits from working out in the morning, there are some good things to be gained from hitting the gym later in the day too. For instance, some people have a difficult time shaking off the lethargy that follows a long sleep, and as a result their bodies aren’t as strong and energetic in the morning as they are in the afternoon or evening. That can lead to subpar performance during a workout, which means fewer calories burned (and could potentially lead to injuries too). For these types of people, it is better to wait until your body is fully awake and ready to go before engaging in an intense workout.

Exercise can also be a good way to deal with the stress of the day, helping to put the challenges of work, family, and the daily grind behind you. Taking all of the tension that you’ve built up throughout the day and channeling it into exercise is good for both your body and mind. Stress can lead to the buildup of cortisol in the body, which studies have linked to weight gain. A brisk workout can prevent that from happening while helping to clear your mind as well. Think of it as a workout for your physical and mental well-being.

Studies have also shown that there may be environmental factors that help make working out in the afternoon a better option. As temperatures warm up, it stimulates enzyme activity in the body, which helps muscles to perform more efficiently. This occurs later in the afternoon and early evening, suggesting that your body may find it easier and more effective to exercise during that part of the day too.

Personal Preference 

It seems obvious that good arguments exist in favor of both working out in the morning and the evening, but ultimately it comes down to what you prefer. Over time, your body will adapt to whichever schedule you choose, and that is the time of day when you’ll exercise most efficiently. So in the end, there really isn’t one part of the day that is better than any other. Only a time that works best for you.

If you asked most people what traits they think are important for someone who wants to be a successful runner you’d likely hear terms like “fast” and “strong” getting mentioned. Although those are indeed nice qualities to have, they don’t necessarily make someone a successful runner. In fact, the best traits a runner can possess are often not physical at all, but instead are intangible qualities that help set them apart from the crowd and even give them an edge over someone who is quicker and more agile than they are. With that in mind, here are five traits that every successful runner possesses.

Tenacity 

Let’s face it: Running is not an easy form of exercise to get into. It can be downright grueling on both your lungs and your legs at times, particularly when you’re first starting out. Those early days of running can often be cruel, and it doesn’t always get better later on when you’re ramping up your speed and distance, either. It is tough enough that at times you’ll wonder why you ever decided to take up the sport.

But successful runners are tenacious. They force themselves to push through the pain and adversity, even when their body is begging them to stop. Over time, that tenacity begins to pay off in the form of increased cardio fitness and better overall strength. But in order to get to that point, we must be willing to suffer a bit along the way and push ourselves to our physical limits from time to time.

Consistency 

One of the keys to becoming a successful runner is staying consistent with your workouts. That means setting a training schedule and sticking to it as closely as you can. The only way to become a better runner is to run on a regular basis, which isn’t always easy when you lead a busy lifestyle.

But good runners don’t just find the time to run, they make time to run. It is the constant repetition over countless miles that helps build strength and conditioning, creating successful runners in the process. If you want to see progress, be consistent with your training.

Short Memory 

It may seem counterintuitive, but it’s true: Successful runners often have a short memory when it comes to both their successes and failures. In other words, they don’t dwell on how well or poorly they’ve performed on any given day but instead recognize that there will be some training sessions that go great and others that will seem like a struggle. This is natural, of course, and being able to shrug off the bad days will allow you to continue to focus on long-term goals rather than overanalyzing why things didn’t go as planned.

Focused 

Very successful runners are often highly focused individuals too. They set goals for themselves and work hard to achieve them. Whether they want to run a 5K, 10K, or a half or full marathon, they commit themselves to a training program and focus on getting physically and mentally ready for the challenge ahead. It is this focus that helps see them through the more difficult segments of their preparation and keeps them training even when it feels like progress is slow or nonexistent.

Confidence 

Perhaps the most important trait of all is confidence. It is the feeling that comes with knowing that your running workouts have paid off and your fitness goals are within reach. It is an inner strength that reassures you that you’re on the right path and that no matter what challenges lie ahead, you’re ready for them. Confidence doesn’t mean complacency, however. It’s just knowing that you are ready to push yourself even harder, and that your body will respond positively to the new goals that you set for yourself.

The best part about this list of traits is that you’re not necessarily born with any of them, but they are instead developed over time. And as you become a stronger runner physically, these individual qualities will continue to grow too, making you more mentally tough over time as well.