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Best wireless earbuds for running

December 5, 2019 by Editor

Disclaimer: This post contains affiliate links.

One of the best ways to keep motivated when running is by keeping entertained by audio. Whether this is in the form of a podcast or listening to your favourite music playlist, you will find that the audio will help to keep you motivated to run.

There are different types of ways to listen. But wireless earbuds are fast becoming one of the popular items for running.

However, there are genuine concerns with these, which include:

The earbuds not staying in properly.
The earbuds falling out.
The earbuds becoming problematic as you start to sweat.
Battery life
Connectivity issues

Bose Soundsport wireless earbuds

These are the premium wireless earbuds on the market. If you want to make an excellent investment in audio that provides studio quality sound, along with a design that compliments runners. Then these are the ones to invest in.

The upfront cost isn’t cheap. But it is typical for users to own their wireless earbuds from Bose for 2-5 years.

Even if you wanted to resell them in the future, they will maintain their resale value as well.

Prices start from $169.

Click here to buy them on Amazon.

Backbeat Fit

If you want wireless earbuds that have a long battery life, that are waterproof, and that are relatively inexpensive, then the Backbeat Fit wireless earbuds are for you.

Something that is really cool with these is that you can rinse them after a run. It makes it a slightly healthier option, given that you cannot properly wash other wireless earbuds with water.

Prices start from $129.99

Click here to buy them on Amazon.

JBL Inspire

If you’re looking for a cheap pair of wireless earbuds, the best value for money will be the JBL Inspire wireless earbuds. You will get a great sound and decent battery life for the price.

Their durability isn’t as long as the premium brands. But it depends how frequently you use them.

If you plan to run casually, then these will suffice.

If you plan to run frequently, it’s best to invest in a premium option since you don’t want to keep on replacing the earbuds every few months.

Prices start from $49.99

Click here to buy them on Amazon.

Best running watches

December 4, 2019 by Editor

Disclaimer: This post contains affiliate links. However, the experiences and recommendations are my own.

I’ve been doing athletic running activities since the early nineties and one of the items that always came in handy was an electric watch. We would either use a stopwatch or a wristwatch to help us with our training activities, which mainly revolved around tempo running, pace, speed, acceleration, and interval running.

With the development of smart watches, people can train with more insights and data to enhance their performance.

I bought an Apple 3 watch a few years ago and it has been an incredible investment for my athletic performance. There are others on the market.

In this post, I’ll share some insights into the best running watches for people that plan to train for sprints, middle, or long-distance running events.

Apple watch

I own this watch and I wear it every day. I would consider this a very good all-round watch for runners and athletes that want to track their runs and their lifestyle.

Tracking your runs is important. But monitoring your non-running activity is just as important.

The amount of applications available and the ability to sync the data to your iPhone is really beneficial as well. The things I like about this watch include:

The heart rate monitor (Which is fairly accurate)
The ability to record your running distance and time.
The smart sensor to alert you to track any running activity that you are doing.
The ability to link the data to your health application on your iPhone.
It’s water resistant (Very useful when getting sweaty or running in cold, humid, or wet conditions)
Time-tracking settings

Prices for the Apple watch start from $449.99

Click here to buy an Apple watch from Apple on Amazon.

Garmin Forerunner watches

If you plan to do long distance runs or training that will regularly be 1-3h, then you will want to opt for the Garmin watches.

They offer the same running functions as the Apple Watch, but with more accuracy. For athletes training over longer distances, the accuracy becomes more important since training for 5 or 10km; or even marathons require the athlete to maintain their stamina over the distance that they are running.

Garmins are for the advanced runner that wants practicality.

Different Garmins also have additional functions such as music playback.

Prices start from $349.95

Click here to buy the Garmin Forerunner 245 on Amazon.

Click here to buy the Garmin Forerunner 645 on Amazon.

Average human sprinting speed?

December 2, 2019 by Editor

The average sprinting speed will range between 20-30km/h.

This means a person will be able to run the 100m in 12-20 seconds.

Elite runners will be able to run at a speed greater than 30km/h.

The current world record is set by Usain Bolt from Jamaica. He reached an average speed of 37.57km/h and top speed of 44km/h (27.8 mph) when setting the 100m world record. (Source)

Average human sprinting speed over 100m.

100m time	Average speed (km/h)
10	36
11	32.73
12	30
13	27.69
14	25.71
15	24
16	22.5
17	21.18
18	20
19	18.95
20	18

Something to consider.

In the 100m, athletes will typically reach their top speed around the 60m mark and then their bodies will start to decelerate in the latter part of the race due to fatigue.

Long jump athletes will usually have their top speed when they hit the board, which is usually 30-40m from the start of their run-up.

In the 2000 Olympics, there was a famous duel between Jai Taurima of Australia and Ivan Pedroso of Cuba, where they recorded top speeds at the take-off board between 38-42km/h. (Video source)

Best sprinting blocks

December 2, 2019 by Editor

Disclaimer: This post contains affiliate links.

You want to give yourself the best start possible when you are in a sprint. The stability of the blocks will allow you to project yourself forward and can give you an edge over the other competitors that you are running against. And the angle at which you come out will have an impact on how you are setup for the duration of the sprint.

Many track and field athletes rely on the blocks that are provided for them. The thing is, not all starting blocks are built the same and they can have different types of impact for the race that is being run.

Some of the issues that athletes can find when using the incorrect starting blocks include:

The blocks slip.

This might occur because the weight of the blocks are too light or it isn’t setup to grip the surface very well.

The blocks are too narrow or too wide.

This might affect the foot placement for the athlete, which can cause them to come out of the blocks incorrectly, which affects their balance and the different phases of the race.

Additional things include the weight and comfort of the blocks. Since most of the people using blocks are students, it is either the athlete or the parents of the athlete who will be responsible for carrying and storing the blocks.

All things need to be considered when investing in starting blocks for the athlete. In this post, we’ve provided some suggestions.

Gill Athletics Scholastic Starting blocks

These blocks are the Grade A standard of blocks in track and field. They are in the premium price-bracket. However, these are the blocks that will last for a lifetime and can even be passed down to other generations, or even resold to other athletes in the future.

During my time as an athlete, I’d used these blocks that were at least 10 years old. Those same blocks have been used for another 20 years.

There are a few things that you need to consider with these blocks.

They are heavy (Which is great for using them to start, but is inconvenient to carry)
They are wider blocks (This is great for foot placement, but might affect smaller/slimmer athletes that would benefit more from a narrow starting setup.
They are sturdy (This is excellent for stability)
They suit all surfaces (grass, tartan, mondo, dry and wet surfaces)

These blocks are recognised by athletic bodies and you generally won’t have any issues using them in competitions.

They are also great starting blocks to train with.

Prices start from $149.

Click here to buy it on Amazon

Newton’s starting blocks

These blocks are also in the Grade A spectrum. They aren’t as widely used as the Gill, but still offer similar benefits. I’ve used these in the past and enjoyed them for similar benefits compared to the Gill. Sturdy and secure.

One of the additional benefits is the weighting, so it is easier to carry.

These also offer a slightly wide frame, which will suit most athletes.

Prices start from $196.

Click here to buy it on Amazon.

When should you seriously consider investing in sprinting blocks?

If the athlete is racing at higher-level competitions, then sprinting blocks are a must.

For sprints such as the 100m, 200m, and 400m, you can getaway with borrowing blocks or using the ones provided. However, to maintain consistency, you want to use your own.

The exception I would make is for the hurdles event. The angle that you come out at is critical, as it affects the distance and position that your body will be in by the first hurdle.

The wrong block setup can really affect you. So either find out if the competitions that you are going to will use the same blocks, or if not, either bring your own or understand what adjustments you may need to make to minimise any performance risks with the blocks.

Sprinting on a treadmill

December 2, 2019 by Editor

Treadmills are a great option for running and will provide you with a sprinting option, however sprinting on a treadmill won’t provide as many benefits compared to sprinting on a solid surface such as grass or a track.

Treadmills force you to use your entire body when running, which means your body will be moving and you will be able to reap cardiovascular strength, stamina, and tempo.

Sprinting sessions that revolve around these will be useful on a treadmill. Where you will notice the setback is improving your acceleration and power on a treadmill.

Depending on the treadmill that you are using, there are some sprinting exercises that you can do. These include the following.

Tempo runs

This is where you run on the treadmill at a certain speed for a certain amount of time. You should also use the speed to track your average steps (turnover) per second.

Treadmill push

This is where you keep the treadmill switched off and you push against the resistance from the surface of the treadmill. You want to try to be as explosive as possible so you can improve your acceleration and drive. It should mimic the sled push drill.

Interval runs

This is where you sprint for a short amount of time at 80-100% of your maximum intensity. This will also train your body to maintain a fast tempo and it will improve your cardiovascular strength, which will also condition your body to not decelerate as quickly, which will make you run faster.

Depending on what you need to achieve with your sprinting training, a treadmill can be handy. However, you shouldn’t prioritise a treadmill over running on a solid surface.

A treadmill should be treated as a “substitute” option based on the training circumstances.

Sprinting form

December 1, 2019 by Editor

Alot of athletic coaches will focus on sprinting form. It’s important, but what is more important is to have the strength, power, conditioning, and speed turnover that will allow you to run fast.

No matter how great your sprinting form is, it will never allow you to outrun another athlete that has more speed, power, and explosiveness than you.

So you need to ensure that you do the following.

Develop your explosiveness and power so that it is superior to the other athletes that you will be competing against.
Develop your speed endurance so that you can run at a more intense speed for a longer amount of time.
Develop your sprinting form and technique so that you can run as efficiently as possible.

Please pay attention to point number 3. As you develop your conditioning, you want to minimize the amount of wasted energy so you can run more efficiently, at a higher intensity.

Things that you will need to consider in your sprinting form depends on how you plan to execute the race that you are about to run.

What are the factors in the sprinting form that you need to consider?

Starting phase

You will need to train with reverse lunges, reverse lunge bounds, and reverse lunge sprints to train your muscles to explode out of that position.

Drive phase

You need to be able to explode outwards and drive your body forward. This means your body will be on a 45 degree angle for the first 20-30 metres of the race.
Your sprinting form and conditioning needs to allow you to project force pushing you forward. This means you need to train the muscles (quadriceps, glutes, hamstrings, and hip flexors) to explode in a way that activates those muscles to drive.
Sled runs (Pushing and pulling), single leg glute bridges, and explosive lunges will help with developing the power needed for your drive phase.

Acceleration phase

Acceleration will rely on your hip flexors. Conduct bounding training for distance to maximise your power from every step. Glute bridges, squats, power cleans, and lunges will also help you with your acceleration.

What should you keep in mind with your sprinting form?

Project your force in a straight line.

You want to power the force behind you.
You want your arms to move in a straight line going forward and behind you.
You want your knees and ankles to rotate in a straight line in front and behind you.

Keep your ankles above your knees when you sprint.

This will help you to extend your stride length.

Condition your body to run intensely over distances longer than your race.

This will help you to maintain your form, since your form will breakdown as your body fatigues.

If you run 100m or 200m sprints, condition your body to maintain a fast sprinting pace over 400m. This will allow you to maintain form and finish strongly in the race.

Does sprinting build muscle?

December 1, 2019 by Editor

Sprinting doesn’t build muscle. However, sprinting does condition your muscles.

Sprinting is about developing speed. Speed is generated from the power that you can exert from your muscles. The more powerful and explosive your muscles are, the more distance you will cover when running, which will help you increase your average speed.

To get more power, you need to develop the strength in your muscles. And then train your muscles to become explosive with your new strength gains.

Sprinting doesn’t build muscle.
Sprinting training helps to build muscle.

What sprinting training can you do to help you build muscle?

Strength building exercises.

This requires you to do resistance training. You will need to progressively overload your muscles so that they become conditioned to extra weight. This will develop the muscle to exert more force, which will help you improve your speed.

You will need to focus on strength building exercises around:

Glute development
Quadricep development
Hip flexors
Core
Calves

Plyometric exercises

These are explosive exercises that focus on jumping and bounding, which will increase your power. This will force your body to maximise the amount of force/power in the muscles.

Plyometric exercises will help to condition and build some muscle. As a runner, you will focus mainly on lower body plyometrics that will help you improve your horizontal power. These include:

Bounding for distance
Hopping for distance
Sled pull bounding
Sled push bounding

Explosive exercises

Explosive power exercises at the gym will help you improve your speed and will also develop some muscle. You need to train your body to exert power quickly to move weight. Some exercises will include:

Lunges (with resistance weights)
Jump squats
Step-ups
Reverse lunges
Deadlifts
Power cleans
Hang cleans
Snatch
Hip bridge
Kettle bell swings

Sprint training will help you build lean muscle.

The muscle that you develop will be functional muscle. This means you will continue to build muscle on a lean frame. And it is likely that you will maintain a low percentage of body fat with the type of training that you will do.

This also means depending on your height and frame, that any new muscle will show quickly on your body. So an extra 2-5kg will be very noticeable on a sprinter.

It is ok to build muscle as a sprinter, but you need to ensure that the muscle is functional and will add to your speed and explosiveness, so you will run faster.

Calories burned running

December 1, 2019 by Editor

If you want to lose weight, burn fat, or be in better condition with your body, running is the best exercise. Compared to every other exercise that you can do, you can burn the most amount of calories running.

You can do this because:

Running forces your entire body to continue moving for an extended duration.
You can vary the intensity of the exercise easily.
You can do multiple runs during the week or even during the day.
You can recover fairly quickly from running.

You can increase the amount of time that you run for.

How many calories can you burn while running?

You can run at a moderate pace of 6-8 minutes per kilometre and you should be able to burn approximately 100 calories for every 10 minutes that you run.

Your heart rate should raise to 120-140bpm when running. You can then aim to burn at least 500 calories for every session that you run. So if you ran for 30-40 minutes, you should be able to burn 500 calories.

If you run at a faster pace for the timeframe (increase the intensity), you will be able to burn more calories.

How can I track my average running pace to the amount of calories burned?

You can use the table below as an estimate for the amount of calories burned based on the average running pace.

Pace per kilometre	Estimated calories burned
7 minutes	103
6 minutes	113
5 minutes	190
4 minutes	200

Please use this table to give yourself a framework to work with.

Your goal should be to average one of the paces for as long as possible.

If you run for 60 minutes at 6 minutes per kilometre, you should be able to burn 1130 calories.

Intensity and the amount of time that you sustain the run for will yield results.

Will HIIT running help to burn calories?

Yes. HIIT or Interval training is very effective as well. However, you need to maintain 80% or more of your top speed over a distance and have a short recovery time.

You will need to conduct the intervals over a period of 15-30 minutes.

For example, you could do 10 x 200m sprints with 45 seconds recovery, which will allow you to run 2 kilometres. The benefit is you can complete the session fairly quickly, but it will be much more difficult to execute.

You will also burn anywhere from 150-400 calories during the session. And you will be able to benefit from the after-burn effect.

Which approach should you consider for burning calories?

It depends on the stage you are at with your body and your training intensity. As you become more advanced, you will benefit from more intense sprinting sessions. However, intense distance running over a longer period of time will burn more calories in the long-run.

How to run 400m faster.

October 13, 2019 by Editor

The solution for this is simple. Avoid decelerating and run at the maximum speed for as long as possible.

Unfortunately, it is easier said than done. But there are simple ways for you to train, improve, and plan your 400m race so that you can run the distance in a faster time.

Below are some tips for running a faster 400m race.

Maintain your form throughout the race.

You want to keep your form so that you maintain the same stride length and power throughout the race. As your body fatigues, your form will break down which means you will have a shorter stride length and you will need to put in more effort to finish the distance.

To improve, you need to do cadence training. This means running repetitions of 400-600m in 80-95% of your maximum speed, but focusing on maintaining your form for the duration of the run.

Run to a rhythm.

Your cadence should be to a rhythm during the event. This should allow you to pace your energy and execute the speed and endurance bursts needed for the event.

Improve your explosiveness.

You need to improve your explosiveness so that you generate more horizontal power when you are running. Doing exercises such as bounding, skipping, hip thrusts, and reverse lunges will help you improve your strength and power.

Improve your core and hip flexor strength.

These can easily fatigue. So you want to improve the strength so that you can get your knees higher and increase your stride length when you are running.

How to run the 200m

October 13, 2019 by Editor

The 200m is a sprint that also has an endurance element. To be successful in this race, you must have great acceleration, you must be able to maintain your top speed, and you must minimize your rate of deceleration.

You will see that the the best 200m sprinters in history all incorporated some form of 400m training to help with their conditioning in the 200m.

Speed will get you ahead, but conditioning and speed endurance will keep you at the front of the pack.

How should you run the 200m?

Start your blocks so that you run in a straight line that allows you to hit the curve.

This is important since you need to drive and power straight before your body starts to turn on the bend. You should hit the first bend in 6-8 strides. Do your best to make sure those strides are in a straight line.

Focus on your pace and cadence around the bend.

Run the bend as if you are running a series of straight lines.

This will usually be 4-8 strides where you will run around the bend.

Accelerate out of the bend and onto the straight.

As you approach the end of the bend, focus on accelerating out of the bend into the finishing part of the race.

Increase your cadence and focus on being explosive with each stride.

You must maintain your form and minimize the chances of your body fatiguing. Focus on your technique, cadence, and being explosive so that you accelerate off each stride.

What are some things that you should consider when preparing to run the 200m sprint?

You should do cadence and speed endurance training. This should see you run distances between 300-600m at 80-90% of your maximum speed. This will allow you to get used to the cadence and build your speed endurance, so that you will be able to run more relaxed and you will be stronger when finishing your race.

Below are a few races that you should watch.

Wayde Van Niekerk

Usain Bolt

Michael Johnson