An autonomous humanoid robot built by the smartphone maker Honor has shattered the human half-marathon record.

Called the Honor Robotics D1, the mech-inspired, vibrant-red bot completed the 13.1-mile (21.1 kilometers) race in 50 minutes, 26 seconds at the 2026 Beijing E-Town Humanoid Robot Half-Marathon, eclipsing the previous human record of 57 minutes, 20 seconds, which was set by Ugandan runner Jacob Kiplimo in March.

Another separate robot that Honor representatives revealed at Spain's MWC Barcelona (formerly known as Mobile World Congress) in March completed the race even faster — in just 48 minutes, 19 seconds. But this humanoid machine wasn't awarded the win because it was remotely controlled, rather than being fully autonomous, and was thus given a 20% time increase penalty.

The result is especially notable when you compare it with last year's race, when the winning model achieved a finishing time of 2 hours, 40 minutes. Both the second and third runners-up in this year's content were also Honor robots, crossing the line at around 51 minutes and 53 minutes, respectively.

Honor's first robot, that it showcased at MWC Barcelona, is 5 feet, 3 inches (1.6 meters) tall, weighs 176 pounds (80 kilograms) and demonstrates 20 degrees of freedom, with human-like, five-fingered hands. This is unlike D1, which was optimized for aerodynamics with simple, blade-like appendages.

Whereas the MWC bot topped out at 2.5 mph (4 km/h), D1 reached a remarkable average speed of 15.6 mph (25.1 km/h) in Beijing.

A critical part of D1's ability to sustain that speed over long distances is a powerful liquid-cooling system developed primarily in-house. It's a self-developed closed-loop liquid-cooling system adapted from Honor's smartphone technology. A pipeline covers core heat-generating components, especially joint motors, with two high-speed micro pumps with flow rates up to 6 liters per minute of water circulation.

Honor has a long history of incorporating compact cameras, sensors and artificial intelligence (AI) chips into electronics, although these developments have been focused on the company's smartphones. The bridge to humanoid robots is most apparent in another technology Honor debuted at MWC: the Robot Phone.

The Robot Phone combines embodied AI interaction with robotic motion and cinematic imaging capabilities. It has a pop-up camera that serves as the device's "head," and it can bop along to music, track motion, and identify sounds.

The D1 that competed in Beijing is equipped with autonomous perception and navigation, as well as an in-house high-dynamic motion system. Company representatives said in a statement that it's capable of providing real-time interactive feedback during motion. This ability is enhanced by light strips and signature gestures, and Honor intends to deploy it for events such as urban night runs and street sports.

By contrast, the robot that Honor debuted at MWC is positioned more as an assistant. Honor representatives said that the robot can serve multiple everyday support roles, like helping with shopping or workplace inspections, or in a more general role as a "supportive companion."

Ancient Olympians were renowned for their strength and agility, but were any of these athletes women? And were there other sporting opportunities in which women in ancient Greece could compete?

The ancient Olympics involved people from all over Greece and sometimes beyond and lasted from about 776 B.C. to A.D. 393. For much of this time, the restrictions against women appeared strict, wrote the writer Pausanias, who lived during the second century A.D. He noted there was a law to throw any "women who are caught present at the Olympic games" off a cliff (translation by William Jones and Henry Ormerod).

While the ancient Olympic games were largely off limits to women, there were other athletic competitions that women could compete in — particularly those involving running. There was even a series of footraces, called the Heraea (also spelled Heraia), held in honor of the goddess Hera, that took place at Olympia on the Peloponesian Peninsula, where the games were held.

Pausanias wrote that "the contest is a running event for unmarried girls," with three different age categories (translation by Waldo Sweet), and that it was held every four years at Olympia.

"Here is their method of running. They let down their hair, let the tunic hang down a little above the knee, and uncover the right shoulder as far as the breast," Pausanias wrote. Depictions of females dressed like this and engaged in athletic activity have been found on ancient Greek artifacts.

"To the victors they give crowns of olive leaves and a share of the cow which they sacrifice to Hera," Pausanias wrote, noting that the winners may also "set up statues with their names inscribed." Footrace competitions among females were also held at other ancient Greek sites.

Women also entered chariot teams (consisting of a driver and four horses) into ancient competitions — including the Olympics — but they didn't necessarily drive the chariots. Nor were they allowed to watch the Olympic games, although there were rare exceptions.

However, as the owner of a chariot team, they could claim victory. Kyniska, a sister of a king of Sparta, became the first-known female victor of the Olympic games when her chariot team won in 396 B.C. Kyniska owned and bred the winning horses, and an inscription from a statue base says that she was the "only woman in all Greece" to win the Olympics (translation by Donald Kyle).

Ancient texts and archaeological remains indicate that females also took part in other sports, such as wrestling. Evidence of formal female competitions is limited, but that doesn't mean they didn't occur.

"There is literary evidence that, especially in Sparta, females engaged in things like wrestling for educational purposes," Heather Reid, professor emeritus at Morningside University in Iowa, told Live Science in an email.

In Sparta, there was actually a requirement that young females practice wrestling, among other sports, in order to build and maintain muscle. The ancient poet Propertius, who lived during the first century B.C., wrote that he was "impressed that a naked girl may take part in games in the midst of men wrestlers without incurring criticism" (translation by Waldo Sweet). He also wrote that females in Sparta practiced pankration, an ancient form of mixed martial arts.

After marriage

The number of athletic competitions available to women after they were married seems to have been limited. Reid said that "women's athletics, like men's athletics, seems to have arisen out of rites of passage. In the case of females the ritual involved the transition from child to Parthenos … woman eligible for marriage." Reid noted that married women who owned chariot racing teams could still claim victory as their owner.

Georgia Tsouvala, a history professor at Illinois State University, said that married women in Sparta might have been able to compete in some competitions.

"I imagine that might have been possible, if the competition was local," Tsouvala told Live Science in an email. "For example, we know that Spartan women continued to use the gymnasium and palaestra [wrestling school] even after they got married and got pregnant."

Roman-controlled Greece

During the time of Roman rule over Greece, which started in the second century B.C., there appears to have been an increase in the number of female athletic competitions, with more records mentioning female footraces.

Onno van Nijf, an ancient history professor at the University of Groningen in the Netherlands, said that it's not clear why the number of female competitions increased in Roman times. The "Romans had an ambivalent attitude to Greek athletics, and a real explanation of the phenomenon has yet to be established," he told Live Science in an email.

There are a number of artifacts dating to Roman times that mention female athletes in Greece. One inscription describes a woman named Hedea who lived during the first century A.D. and won multiple competitions in foot racing and chariot racing and was awarded Athenian citizenship for her victories.

Another inscription dating to the late first century A.D., from the island of Kos, lists the members of a wrestling school on the island. All the names are men, except for a woman named Hetereia Prokilla. She and the other wrestlers are listed as "presbyteroi," a name that "can refer to a mature individual but also to important members of the city," Tsouvala said.

Whether she competed against men on the island is not clear, and we know little about her. From "the inscription we can assume that she was a member of the elite and a Roman citizen," Tsouvala said.

One of the best-known surviving artifacts that appears to depict an ancient Greek female athlete is the "Vatican runner" (also known as the "Running girl" or "Atalanta Barberini"). Dating back around 2,000 years, it shows a young woman wearing a chiton, a type of dress, similar to that described by Pausanias, and she appears to be running a race. It is now in the Vatican Museums.

Running is a very simple sport — at least, so the theory goes. Yet the world of running kit has become increasingly complex and increasingly expensive in the last few years.

Shoes have reached new pricing peaks (a $500 racing shoe you can only wear once, anyone?) and gadgets have gone wild, with devices measuring everything from skin temperature to your carbohydrate usage. For beginner runners, it’s a bewildering array of choices and products that all claim to be the one thing that will really improve your running.

Take it all with a hefty pinch of salt, because there really are only a few running "must haves" — and even these don’t need to be expensive. The rest fall mainly under the umbrella of "nice to have, but hardly essential."

After all, the most important way to improve your running is simply to run more — though when it comes to kit, from the best Garmin watches for tracking your progress to the top treadmills for home training, we can certainly help navigate those choices.

Good running shoes

Firstly, and most importantly, when we say good running shoes, we mean good for you. We are all individuals, with our own unique style of running, called our "gait." So the best running shoes for you are the kind that best support your body's individual mechanics.

Unfortunately, that does sometimes mean that, while you love the look of a particular pair or brand, you might find they just happen to torture your toes. It’s best to get to a specialised running shop and have your gait analysed by an expert who can recommend the type of shoes you need. Once you know that, you can shop around a bit online, too.

Most people fall into one of three categories: they may overpronate (meaning the foot turns inwards when it strikes the ground), underpronate (meaning it turns outwards), or run in a "neutral" way. A good shoe choice will counteract any exaggerated movement, helping to prevent injuries.

A good running watch

I know a few exceptionally good runners who only use an old-school digital Casio. So there's definitely no obligation for runners to go high tech if all you care about is keeping an eye on the time and how long you’ve been running for.

However, many people do like to track their runs, and for beginners it can be really motivating to see progress, either in times getting quicker or distances getting longer. And, of course, you might want to share with friends or fellow runners on social media — and for that, you do need something a bit more advanced.

But even the cheaper running-focused smart watches now offer complex metrics, many of which you will probably never look at (how many people really need to know about their ground contact time?).

Here are a few suggestions, but you can also work out your budget, then check out our full guide to the best running watches to find what would work best for you.

Good running socks

Socks are similar to shoes in that if you suffer from tender toes or are prone to blisters, then ones that work for you will be worth every penny.

Just because someone you know can buy those super cheap multipacks online doesn’t mean you can get away with it. I certainly can’t. But whether you prefer a thick or double layer of padding, or a thin-but-reinforced sock, is entirely down to personal preference.

It can also be dependent on weather conditions. Thicker socks might be suitable for icy weather, whereas in the heat, you might want a thinner sock.

Cold weather running gear

January — right in the depths of winter — is a popular time to either start running or pick up a lapsed running habit. But if there's one thing that will send you scurrying back indoors, it's the wrong gear. Frozen fingers or icy ears aren't just an annoyance — they can sap your motivation and lead you to give up.

You could, of course, go wild with any number of items of running apparel, from expensive jackets to buffs to polar fleece-lined ear warmers. But the most important thing is simply to make sure that you are well enough dressed for winter running to keep you motivated — and warm.

Always bear in mind that you will warm up during your run, so don't overdo it. From long experience, I'd say it's often the accessories that make the big difference, so here are a few products that are worth every penny.

A good night's sleep

OK, you can’t — alas! — purchase a guaranteed night's shut-eye. But if there’s one thing that will improve your running and your recovery, it’s getting enough good quality sleep. So anything that helps is, in my view, worth your money.

If you suffer from noisy neighbors or just have the ears of a bat and wake at the slightest sound, you might want to try sleep headphones. Most of us, after all, wouldn't put a price on a good night's rest.

For more sleep headphones, see our guide — and for more recovery aids for those tired and aching muscles, check out our guides to the best foam rollers and the best massage guns.

The non-essentials

Expensive supplements

Probably the best supplement you can spend your money on is vitamin D. Around a billion — yes, a billion — people in the world are vitamin D deficient, and governments around the world urge us to supplement it, particularly in climates where the dark winters are long and you spend a lot of time indoors. But many people don’t. Vitamin D deficiency can leave you feeling exhausted and lethargic, so it’s a no-brainer, really.

What you probably don’t need are super high-end supplements with unproven ingredients that offer vague but untested benefits. If you have a deficiency, then you should absolutely address it (vegans, for example, are more likely to have a B12 deficiency as it’s mainly found in meat and dairy products). Anything else is probably an optional extra.

You also don’t need protein powder after every run, whatever the ads might say. Being actually protein-deficient is almost vanishingly rare, so as long as you eat a decen,t balanced diet, and can eat relatively soon after your run, save yourself some money.

Gels and drinks — and a vest to carry it all in

As a very rough rule of thumb, you don’t need gels until you are running for 60-90 minutes or more. Before then, your body has enough glycogen stored to provide you with the carbs you need. So if you are just starting out on your running journey, it really is something you don't need to think about.

In winter, you probably don't need to worry too much about dehydration, either. Beginner runners are unlikely to be doing distances that require any water to be carried with them, at least to start with.

Of course, everyone is different, but generally speaking, if you are running a few miles, then it's far more important to be hydrated beforehand. Don't drink huge amounts of water just before you run, though — just top up throughout the day. No one likes running with a stomach full of sloshing liquid.

When it comes to vests, they are actually really useful, even for short runs, if you need to carry a phone, keys and more. But you definitely don’t need one to carry gels and sports drinks if you are only running shorter distances.

Expensive race shoes

Since Nike first introduced the carbon plate to the world of racing shoes, they have exploded on the scene. Do they give an advantage? The science — and a lot of world records — suggests yes, but potentially at a cost.

That might be financial (they are expensive) or it might be physical (some carbon-plated shoes are simply not suitable for certain types of running gait, even if they are “the fastest”).

So if you can afford them and have a big race goal, by all means, go for the best type for you. But — barring a decent amount of test running in them to check they won’t cause issues — save them for race days.

High tech gadgets

From lactate monitors to devices for measuring skin temperature, there's a wide array of tech now available for runners. And many of these gadgets are marketed or hyped on social media, with the line that they are used by the fastest runners or the top Olympians.

Which may well be true, but ask yourself — are you actually an Olympian? Do you need the most minuscule of marginal gains that such monitoring might give you? Is running your full-time job? If the answer is no, then you can probably save some money. They might make for a fun luxury present, but they most certainly aren't essential.

Signing up for a spring marathon seems like a great idea, until the initial excitement wears off and you realise you’ll be slogging your way through your longest runs in the depths of January and February.

No block of marathon training is ever easy, but dealing with cold winds, icy conditions or just damp grey skies can be particularly tough. However, if you get the right kit and the right mindset, all that hard work through the coldest months will actually make race day itself feel like a breeze in comparison.

While you can't, alas, purchase the right mindset, you can certainly shop for the right kit. And when it comes to everything from the best Garmin watches for tracking your progress to the top treadmills for home training, we can help.

Get the right gear

Tackling cold-weather runs is all about having the right gear. That doesn't have to mean spending a fortune, or getting a whole new wardrobe — often, it's simply about combining the right layers.

There is an old adage that you should dress for a run like it’s 15-20 degrees warmer than it actually is, because, of course, you will warm up. But freezing conditions must be respected, too — particularly cold, biting winds, which can make you feel a lot colder. Good layers mean you can adjust as you run, peeling a layer off if you start getting too warm.

The place to start is with a really good base layer to wick the sweat away from your body. There's nothing worse than a sweaty layer in the cold, holding rapidly cooling sweat right next you. A soft, comfortable merino or merino-mix is the gold standard: Tracksmith's Brighton base layer is worth every penny.

In cold wind, rain or sleet, you’ll also probably need a good jacket — but unless you are dealing with truly extreme downpours, water-resistant may be better than waterproof. That's because the latter tends not to be very breathable, leaving you heating up inside a jacket that soon starts to feel like a portable oven.

Accessorize, accessorize

When you run in the cold, you may find that while your core and body warm up nicely, your extremities actually start to feel colder. Your circulatory system prioritises your hard-working lungs and legs, and the result can be frozen hands, faces, ears, even cold feet (literally, and sometimes also metaphorically). If you have bad circulation, it can be even worse.

A good headband or buff worn around the head can double up as a hairband, keeping hair out of your face,and also keeping your head and ears warm. If it’s really cold, a thicker fleece-like band or fleece-lined hat will help preserve warmth. You can also wear a few buffs: one around your head, one around your neck.

Getting the right gloves is also be a game-changer. Depending on how low the temperature drops, you may even double up with a thin inner glove worn under a thicker pair. Some people find that mitten-style gloves help their hands stay warmer, or wear a standard pair under mittens. Just make sure you have enough pocket or vest space to carry layers that start feeling too hot.

One thing to note is that, although it might seem more like a hot weather issue, many runners find that wearing multiple layers during winter training can actually lead to more skin chafing. Perhaps that's because the skin being rubbed has even less chance to breathe under layers than it does in warmer conditions.

The trouble is that once an area chafes, it seems to happen again and again. So try to avoid chafing in the first place, or stop it in its tracks early, by using Vaseline or other anti-chafe products, or even applying pre-emptive blister plasters.

Choosing the right shoes

Depending on where you run, you might not actually need to adjust your shoe choice to the weather. But if conditions are likely to be icy, snowy or very muddy, then you might want to look at trail shoes, which have a better grip.

Do try to make sure you’ve properly tested the shoes you plan to race in. The most important thing is comfort — what feels like a tiny hot spot or insignificant rubbing on a short run might become agony over a few hours.

Many people like to do the majority of their training runs in a comfortable, supportive, cushioned shoe, and save a carbon-plated race shoe for the day itself, but if you do this, make sure you have properly tested the latter as well. The same goes for all your race day kit: It might seem like a nice idea to treat yourself to brand new stuff for the big day, but you should never race in anything untested or new.

When it comes to buying running shoes, buy a pair that supports how you run, not how you would like to run, or because their looks appeal. Once you know what you are looking for, shop around — there are some great bargains available online.

We also have a guide to the best running shoes for supination (also known as under pronation).

Running indoors

There may well be days when running outside is either off-putting or perhaps even dangerous. It’s not worth risking slipping on black ice or running in risky conditions. That’s when either having your own treadmill or access to one in a gym can be a lifesaver.

However, treadmill running certainly brings its own challenges. It’s all very well doing a 40-50 minute run on a treadmill, but if your training plan calls for 2.5 hours, that is one epic slog! But it's doable, if you break it down (advice that also applies to outdoor runs, of course).

If, for example, your marathon training calls for two hours at an easy pace, break it up. Alternate between two paces every 20 minutes (or any other chunk of time that works for you). Even if the difference between the two paces is tiny, it's a mental trick that will make your training day seem less daunting. It's all about tricking yourself, even when you know you are doing it. Likewise, instead of dreading an hour on the treadmill, tell yourself you are doing 6 x 10 minutes. It sounds silly, but it does work.

If you do have to train a lot indoors, try to do some runs or sections of runs with a slight incline. This will have two effects: breaking up your run again, but also trying to replicate outdoor terrain, which, alas, is seldom pancake flat.

Many runners wonder if there is any difference between running on a treadmill and running outside. Both have their pros and cons, but if a treadmill keeps you running when you simply can't get outside safely, then it's a great option for you. And we've tested a huge array of them to find the best for all budgets and spaces.

If you develop a niggle during your training, you can also cross-train on another piece of cardio equipment — and don't neglect resistance training, which is a really important part of marathon training.

Warm up and refuel

Even after warming up in a hot shower or bath, you might still be feeling that cold. This is where having good post-run gear can help. Your sore, tired body will appreciate something soft and snuggly, like fleece layers or super soft sweatshirts and track pants. Wrapping yourself up in a heated blanket feels like heaven after winter runs.

Though the scientific evidence is fairly thin, many seasoned runners also swear by magnesium salts in a hot bath. You can also help speed up your recovery by using a foam roller or massage gun, though go easy on really sore muscles. Check out our guides to the best foam rollers and the best massage guns.

Train your head as well as your body

There will almost certainly be a point (or several) during your training runs when you despair, however momentarily, of ever being able to meet your race day goals. Everyone, regardless of their level, feels that at some point.

If it’s your first marathon, you might even doubt you’ll be able to complete it. Remind yourself that you are training not just physically, but mentally. If you can manage 20 miles into icy winds on a gray, dreary day by yourself or just with a friend or two, then 26.2 miles on race day — when you will be refreshed, fuelled, rested and supported by crowds — will honestly feel easier.

Every time you fight off the devil on your shoulder that tells you it's too cold, you're too tired or there are other things to do, and get out and run anyway, then you have built that little extra bit of resilience. It's easy to become all too focused on race day itself and forget about all the hard work you have put in during your training.

If you are training for a marathon, or indeed any other race, the bulk of your training miles will be run at an easy pace. Race day might be haunting your dreams from the moment you sign up, but training for a marathon, particularly your first, largely involves running slowly. The goal is to gently build up the amount of time you spend running, until 26.2 miles doesn’t seem so daunting.

To support that, you will therefore need a good pair of everyday running shoes that suit you. Then, you might also want a pair of "fast" shoes for race days — perhaps a pair of carbon-plated "super shoes". And finally, you might think about shoes designed to boost your recovery. Sounds like a lot to invest in? No need to worry. Right now, you can save up a lot of money on running shoes in the Amazon Prime Day sale.

It's important, of course, to choose the right shoes for you. If you overpronate or underpronate (or supinate), you might need a pair with extra support in the right places. It is always worth having your gait analysed at a running shop to check, even if you buy online.

Of course, running isn't just about the shoes. There’s a lot of other kit that you can invest in, and we have reviews of everything from the very best Garmin watches to the top treadmills for home training. And don't forget that an important part of training for a running race is to build your strength with resistance training. You can also help your running by cross-training on another piece of cardio equipment

Everyday running shoes

When it comes to training for any race distance, it a generally accepted and sensible rule of thumb that 80% of your miles should be easy, with 20% (at most) harder. These harder efforts might include interval training or tempo running.

So for the majority of your runs, you need a pair of shoes that are best suited to easy-paced miles, and which will offer you enough cushioning to protect your muscles and joints from impact, without feeling heavy or too slow.

Some people like to buy two pairs of such shoes, different models or different brands, and rotate between them. The initial outlay might be more, but you should get twice as long before you need to buy another pair. The idea here is that the slightly different mechanics of the two different pairs might just help stave off an overuse injury from doing the same thing in the same shoes, over and over again.

If you are a neutral runner, then one of the best all-purpose, all-rounder shoes for your everyday training is the New Balance 1080. Now on its 14th version for a good reason, this is a comfortable, well-designed shoe that offers great value for money, and should see you through hundreds of miles of running.

It has plenty of cushioning but is still pretty lightweight, so that you never feel the cushioning is weighing you down. Indeed, although this is designed as a “high mileage” everyday running shoe, the 1080 is light and responsive enough that it can also cope with you picking up the pace on a tempo run.

With a plush upper that hugs your feet without weighing them down, this is a shoe that feels incredibly comfortable from the moment you first slip it on. It has enough grip to cope with wet pavements and even some light trail (such as gravel paths in a park) and wears extremely well.

Other everyday shoes

• Asics Novablast 5
• Hoka Mach
• Puma Velocity Nitro 3

Race day shoes

Since the introduction of carbon plates to running shoes with Nike’s Vaporfly 4% in 2016, the world of race shoes has been transformed. But what super shoes once offered only to elite runners is now mainstream at amateur races, too. The point of the carbon plate is to act as a kind of spring, driving you forwards — and evidence certainly suggests that they can benefit amateurs too.

Amateur runners wearing supershoes can get benefits in running economy, compared to running in traditional shoes. Strava data also shows that runners in super shoes tend to complete races 4-5% faster than those in normal shoes, even when adjusted for training and ability.

All of which means, for the amateur, that if you really care about that marathon race, and you can afford them (super shoes are more expensive than other running shoes) then it might well be worth paying for a pair. But with every brand claiming theirs is best, which one?

In recent years, Puma has revolutionised its running shoe lineup, redesigning everything from everyday shoes like the Deviate Nitros to its latest carbon-plated racer, the Fast-R Deviate Nitro Elite 3.

Puma has shared research on just how much its shoe can help you on race day. A study, conducted at the University of Massachusetts, Amherst, by the same professor who conducted the original study on the first super shoe (the Nike Vaporfly) says that the Fast-R Nitro Elite 3 provides a 3.15% improvement on the previous Puma version (the Elite 2).

That might not sound like a huge figure, but for a four-hour marathoner, a 3.15% saving would equate to taking over 7 mins 43 secs off your time, without any extra effort. In fact, of all the 15 different shoes tested, the Fast-R 3 was found to have the best running economy.

So what are they like to run in? If you have worn super shoes before, you’ll be familiar with that "forward momentum" feeling that the carbon plate gives you. If you haven’t, it takes a little getting used to, though many are soon addicted to the feeling.

These shoes may look super high-stacked, but they weigh in at a featherlight 147 g/170 g (womens US 7.5 and mens 8). The upper is — again, as is common with racing shoes now — very thin, with a barely-there tongue and minimal padding. Sure, it won’t offer the same security and comfort as a standard training shoe like the NB1080 v14. But you won’t find a super shoe that does.

What you will get is a shoe that seems tailor-made to marathon pace running. That feeling of running on a springboard makes runs just seem easier, and staying on target pace for a marathon more achievable.

Like all race shoes, the main drawback is potentially two-fold. Firstly, some runners do find that the very different mechanics that super shoes encourage may lead to different types of aches and pains. Secondly, they are expensive. But if you save them for race day, can afford them, and really value that PR, then they will be worth it for you.

Other race shoes

• Nike Vaporfly 4
• Adidas Adizero Pro 4
• Hoka Cielo X1 2.0

Recovery shoes

Recovery is an important part of training. It’s not just time off — it’s when your body adapts and recovers from the efforts you’ve put it through, making you a better runner. View recovery not as an absence of running, but as a positive part of your training. That might include taking stretching seriously, and doing strengthening exercises for any aches or muscle tightness you are prone to.

You can also use a foam roller to help reduce the symptoms of DOMS (the pain and stiffness you can get after a workout). Studies show that while their effect on performance itself may be negligible, rollers certainly can help relieve pain from sore muscles. You can read our full guide to foam rollers here, and also check out our guide to the best massage guns.

Recovery can also include another, rather different pair of shoes.

OOFOS recovery shoes are designed to help your recovery by giving you support all through your foot, from the heel to the forefoot, but with a lovely cushioned bouncy comfort. They look a little like a pumped-up slider, with a big wedge of cushioned foam to support your tired and aching feet.

There is absolutely nothing better than unlacing (possibly with help) after a marathon and sliding your feet into a pair of OOFOS. It feels like giving your a feet a big "well done" hug. But you don’t need to save them for race day, because these are robust shoes that you can wear after your long runs, hard efforts or just when you feel like you need a little foot TLC.

Their proprietary foam absorbs 37% more impact than your standard post-run sliders, and they cradle your arches but also promote a more natural foot posture. Many runners with plantar fasciitis have, anecdotally, found them helpful too.

The New Balance 1080 running shoe has long been a fan favourite for neutral gait runners, throughout its many tweaks and updates. Version 14 is no different. This is a versatile, neutral running shoe perfect for high-mileage marathoners or casual runners, with superior comfort and plush cushioning. Even among New Balance’s pretty stellar running lineup it stands out, albeit less for speed than for comfort, durability and value for money.

When compared to shoes from other brands, the New Balance 1080 would best sit alongside other everyday heroes like the Asics Novablast or the Saucony Ride. These are staples of a running shoe collection that can soak up the miles and cushion your joints through easy jaunts and tough slogs.

Not sure if this is the right one for you? We've reviewed plenty more running shoes to help you find your perfect match.

New Balance 1080 v14 running shoes review

New Balance 1080 v14: How we tested

We spent over a month, and a total of several hundred miles, testing the New Balance 1080 v14, from short easy runs to long hard ones. Terrain ranged from track to road, light trail and on the treadmill. We wore them for tempo and speed sessions, and in all conditions from heatwaves to downpours. We assessed the shoe for comfort, any hotspots or issues with lacing, and for durability of the outsole, watching for any obvious wear and tear.

New Balance 1080 v14: Design

• Updated midsole geometry
• Tweaked to improve durability
• Superior comfort from upper

The latest update sees some relatively minor tweaks to the previous version, and those tweaks are probably minor for a good reason. Though the shoe has always been a top seller in the New Balance line-up, its run has not been entirely smooth sailing. Up to version 10, all was good. Then version 11 severely tested the loyalty of 1080 fans, and while version 12 got a few more thumbs turning upwards again, it was only with version 13 that New Balance really hit its stride once more. So this latest update seems to be a case of, “If it ain’t broke, don’t fix it.”

The main tweaks compared to the previous version of the 1080 come in the form of a very slightly changed midsole geometry, an improved fit and some minor improvements to the durability of the shoe, largely by means of additional rubber in areas that get the most friction. For those training for longer distances, or just runners who want value for money out of a shoe, that is good news. Compared to some modern lightweight everyday trainers, you should get a lot of of miles out of the 1080 v14. After over 150 miles of testing over mixed terrain, they certainly show very little outward wear and tear.

The forefoot is a touch stiffer than in the previous model, which some runners did think was a little too soft. Even for a neutral shoe, there were some who felt it should offer a little more stability that this softness permitted.

Those doubts should certainly be answered by this new version, which features a slightly different midfoot geometry. That means that while the stack and drop of the shoe (the stack being the height of the sole, and the drop the difference between that at the heel, and that at the forefoot) are unchanged, it still feels perhaps a little bit firmer. Still extremely comfortable, just a slightly more zippy bounce with a wonderful energy return.

New Balance 1080: Upper and fit

• Stylish design
• Comfortable upper
• Breathable even in hot weather

The upper is lightweight, feeling super-breathable even on very hot days. It holds your foot perfectly in place and required no fiddling around of laces or extra tightening to feel secure, as is sometimes the case with new shoes.

Perhaps this shouldn’t matter, but it also looks great: New Balance’s design team really do knock it out of the park when it comes to choosing colourways and making the shoe distinctively New Balance, without having to shout in lurid colours or over-the-top logos.

The only negative in terms of design is that, in common with other New Balance shoes, it tends to fit quite small (I am half a size larger in NB than any other running shoe). With this proviso, it fits perfectly, but it’s something those new to the brand might want to bear in mind, as this is a common experience.

New Balance 1080: Performance

• Soft (but not overly so)
• Bouncy
• Responsive

If we say you completely forget this shoe when you run in it, then that is meant as a compliment. It’s so comfortable that there is never any concern about hot spots, or the upper not holding the foot firmly in place, even on more strenuous workouts.

Of course, it’s not designed as a racing shoe, nor does it promise a super-lightweight "performance" design. There are plenty of carbon-soled shoes on the market now for that, and if you want the fastest pair of shoes you can get, then look elsewhere. The 1080 is an everyday trainer that is also responsive and light enough to be useful for tempo or threshold work, or even short faster efforts on the road if you’d like to keep your joints nicely cushioned. The Fresh Foam X midsole offers a soft but bouncy run that can feel pacy if you work hard, or just kind on your tired legs if you are grinding out long runs.

So if you race enough that you want a "fast" pair for your all-out efforts, then this is not the shoe to reach for. But if you want a shoe that will soak up miles of marathon training, parkruns, runs with friends and faster solo efforts, then the NB 1080 remains one of the greatest all-rounders on the market. The relatively conservative updates on the previous model will mean fans of the v13 should still be happy, but those who felt that shoe was a touch too soft might be won over too.

Should you buy the New Balance 1080 v14?

If you want an all-round shoe that can be worn almost anywhere, and in almost any conditions, look no further. It's hard to beat the New Balance 1080 v14 when it comes to comfort, cushioning and durability. It's a shoe that can do a casual parkrun, a tempo session, a long run and almost everything else bar perhaps racing.

Sure, there are other "faster" racers on the market, but most runners need a shoe that will carry them through hundreds of miles, and that's where the New Balance 1080 v14 cannot be beaten.

Indeed, really the only negative thing you can say about this workhorse of a shoe is that some people may find the sizing comes up quite small, so it's a good idea to check against your usual size and fit in other brands.

Finding a running shoe that performs well for you is a difficult task. Different runners have different requirements: some people love a well-stacked running shoe, and some want a thinner-than-paper feel underfoot so they can interact with the terrain. Some people overpronate, and some supinate, meaning they need support in different areas of the shoe: some will want a neutral shoe, while others will want a stability shoe (with arch support to correct overpronation).

If you start to worry about sustainability as well, and are concerned about where your running shoes go after they've taken their last steps, then you're going to end up scratching your head. Shoe shopping suddenly becomes a jungle of jargon, greenwashing and not-quite-false claims about how eco-friendly a company is.

Thankfully, we're here to cut through some of the confusion. We spoke to materials professor, Tony Ryan, a polymer specialist and a runner, who had plenty to say on the subject.

What counts as a sustainable/eco-friendly shoe?

Ryan returned our question with a question. "What does sustainable mean?" he said. "Let's say you want to have lowest greenhouse gas emissions per running shoe, then you'd be able to test that via a life cycle analysis (LCA) and do a comparative LCA between different materials and different constructions."

We should consider whether a shoe is biodegradable at the end of its life. Shoes need to be able to withstand the moist, warm environment of the human foot and the microbes that live there without breaking down, so most shoes are made from fossil-based materials, Ryan explained.

"The reason that the materials aren't biodegradable is that they need to survive," he said. "The one exception is if the sole is made from natural rubber — that comes from a resilient tree. However, it's been so chemically treated, with cross-linking to strengthen the polymers, that it's essentially not biodegradable anymore."

"People who claim to be selling you biodegradable shoes are most likely selling you a lie," Ryan said. Brands will claim something is made from a natural material such as corn starch, but it's much the same process as if you were making plastic from an oil. "Rather than starting from oil, corn starch is made into polylactic acid (PLA)."

This is biodegradable, but often only in an industrial composter — something the average consumer doesn't have access to. So is it really an improvement? "You need to look at the small print," said Ryan.

Why are the materials largely non-recyclable?

Ryan explained that running shoes are made from a variety of different plastic polymers, most of which cannot be recycled together. Running shoes are constructed with many different parts, each with different functions, requiring multiple materials to achieve them all.

"There'll be polyethylene, vinyl acetate, or polyurethane. There might be an airbag, there's usually an insole," he said. "All of those materials are synthetic polymers that are present in the shoe for a specific purpose."

Whether you want shock absorption, resilience or bounce, a different specialist material is required to achieve all of these features in a single shoe. "Even leather shoes are not just made from leather. A leather shoe will have various other materials. Even the most basic leather shoe has stitching, it has glue," added Ryan.

Ryan told Live Science that it's not just that the materials themselves need to be recyclable: the problem is that they're all mixed together in an object that has not been designed for disassembly. "To recycle it, you'd have to disassemble the shoe completely to separate all those materials, because plastics can't be recycled together," explained Ryan.

Even if disassembly is possible, Ryan pointed out that the materials cannot be used to create the same product, as their quality is diminished. He described this as "downcycling."

What are sustainable running shoes made of? How eco-friendly are they, exactly?

Again, this depends on how you define sustainability. Professor Ryan defines the most sustainable running shoe as the one that you wear the longest before replacing it, or one that can be repaired while maintaining as many of the original materials as possible. By this definition, the most sustainable running shoes are the most durable: made from tough plastics and rubbers that don't break down and need discarding.

Alternatively, barefoot running shoes like those made by Vivo Barefoot are light and contain very little fabric or rubber at all when compared to a traditional running shoe, which has many layers of mixed materials. They have a smaller carbon footprint when shipped and are potentially less eco-intensive to produce. Vivo offers repairs in the US, UK and EU, extending the life of a pair indefinitely for a reasonable price. The company also has a take-back scheme in many areas, allowing you to return your shoes to them for proper disposal. They'll take any sneakers, too, not just those they've made, which we thought was neat.

Another company dining out at the sustainability banquet is Allbirds. Many of the materials that Allbirds uses are renewable: the company makes a bioplastic from sugarcane, uses wool in its uppers and sources other materials from recycled plastic bottles and castor oil, and uses recycled cardboard for its packaging.

Ryan explained that using sugarcane is great as a form of carbon capture, where plants absorb carbon dioxide from the air and trap it in their fibers, meaning it cannot pollute. As long as those materials are in existence, that carbon cannot go anywhere else. However, he also pointed out that there is no recycling scheme in place to recover these materials, which will ultimately end up in a landfill or an incinerator. Trapped carbon will be released again when they are destroyed.

Adidas produces shoes made from recycled materials, claiming that by doing so it is "diverting from landfills and using less water and energy to produce." Ryan mused about how many of those products are made from recycled materials. Shoes made with a small percentage of recycled materials can still make that claim.

Adidas also says that "recycled materials represent a better alternative to virgin materials," something else that gave Ryan pause.

"Are the greenhouse gas emissions per shoe less than making a shoe from virgin material?" he said. "If you're causing more pollution by making a shoe from recycled material so you can sell more recycled shoes, that's not sustainable at all, is it? You'd be much better off making longer-lasting shoes from virgin materials than emitting a load of carbon dioxide to make shoes from recycled materials that didn't last very long."

As a consumer, you must always bear in mind that "greenwashing" (using dubious claims of sustainability as a marketing tactic) is a huge issue with large brands, and often, claims cannot be substantiated or are much smaller than indicated. "The things marketed as being sustainable are generally made out of greenwash," quipped Ryan.

It's not all greenwashing, however. Adidas has created a running shoe designed to be recycled: the Ultraboost Made to Be Remade 2.0. This shoe is made from a single material, making it much easier to recycle than a traditional running shoe.

"The whole shoe can be shredded and that material can be recycled as a mixture because it's a mono-material shoe," explained Ryan. "They've got different polyurethanes in the upper and the sole, but by the nature of them both being polyurethane, you get an average material at the end."

Adidas also has multiple shoe recycling schemes using third parties, depending on your region.

• Related: Can carbon removal slow climate change?

Can sustainable materials match non-recyclable materials in terms of durability, safety and running performance?

"It's a conundrum," said Ryan. "If you want to get something that's the lowest greenhouse gas emissions per running mile while maintaining running performance, then it'll be monstrously expensive to produce."

So the answer to our question is "perhaps — but we're not there yet".

It is worth remembering that while the materials are important, sustainability is about so much more than simply how something is made — this is only one piece of the puzzle.

What can scientists do to make running shoes more sustainable?

Professor Ryan is at the forefront of materials research, having worked as a polymer chemist for 40 years. While his work is at the cutting edge of research for new and more sustainable materials, ultimately, they need to be cheap enough to appeal to running shoe brands. As most companies are more interested in their bottom line than they are in sustainability, it might be a while before we see this problem effectively solved.

"Materials can be closed-loop recyclable or be made durable, safe and provide good running performance," said Ryan. "The answer is most likely it's one of these things where you can have two out of three. You can either have performance, environmentally friendly materials, or a cheap shoe. You can't have all three."

What can be done to shop more sustainably?

As mentioned earlier, keep an eye out for greenwashing. A lot of brands want you to believe that they care about the planet while they belch millions of tons of carbon into the atmosphere in other areas of production.

While labor-intensive for the consumer, the best thing you can do is research the companies you buy from and the parent company, if they have one. Many brands that started small and independently owned have been bought out by global giants with awful track records for polluting, modern slavery and unnecessary animal testing (to name but a few corporate sins). The mom-and-pop facade may still be in place, but it's just more greenwashing to make the consumer feel more comfortable.

Also, consider cutting the carbon footprint of your product: Do you need it to be mailed to your front door? Local courier drop-off points can seriously shave down the fuel used to get your item to you, or even better, you could go to your local store if it's within walking distance.

Buy second-hand, buy refurbished, buy overstocked products. All of these actions can help extend the life of a pair of shoes and divert them from landfill, even if only temporarily.

Ryan recommends giving each product claim you come across a sense test, using the example of a cornstarch shower cap he found the other day. "You don't need to be a chemistry professor to work it out: it wasn't a lie as such. The feedstock was cornstarch, which was turned into sugar, then fermented to make a monomer and polymerized to make a polymer, which is a plastic. That's how it worked as a shower cap." Is that sustainable? You decide.

Finally, consider your relationship with your running shoes: Do you need six pairs? Do you need a new pair just because a new generation has been released? Are your running shoes genuinely at the end of their life when you throw them away?

Marathon running may seem like the ultimate sport for staying in shape. That said, it can take a heavy toll on the body, potentially damaging the kidneys, upsetting the stomach, increasing the risk of heart failure, and triggering musculoskeletal injuries. Let's not forget that the original marathon runner, the ancient Greek soldier Pheidippides, is said to have dropped dead immediately after reaching his destination.

Now, a new study suggests that marathons also affect the brain — causing the organ to eat itself to make up for fuel lost during the run.

In the research, published March 24 in the journal Nature Metabolism, scientists observed declines in a key biomarker of myelin, a fatty tissue that insulates the connections between brain cells, in marathon runners just after a race. The study authors say this suggests the brain consumes myelin as an energy source under these extreme conditions.

Luckily for long-distance runners, these effects appear to be reversible.

Related: 6 ways an athlete's brain differs from an average person's

Once the body has exhausted the supply of its standard energy source — glucose, or sugar — it turns to backup generators, metabolizing fats as an alternative fuel source. The brain is, metabolically speaking, more of a Humvee than a hatchback; the energy-hungry organ devours 20% of the body's energy, meaning it can quickly suffer damage if fuel sources run short.

Pedro Ramos Cabrer — a neuroscientist at CIC biomaGUNE, a nonprofit research institute in San Sebastian, Spain, and a co-author of the study — told Live Science that he and his colleagues wanted to identify the brain's reserve energy sources. They suspected that fatty myelin could be the answer. Previous research in rodents suggested that fatty acids produced from myelin breakdown could help boost cell survival in the brain. Whether these preclinical findings would be replicated in humans was still a mystery, though.

"We needed to really deplete all the sources of energy of a body to prove this," Cabrer told Live Science.

The team scanned 10 runners' brains 48 hours before they ran a marathon and then again two days, two weeks and two months afterward. They used MRI, which can reveal the presence of water molecules trapped between myelin layers.

The brain scans showed that, two days post-run, the MRI signals in 12 brain areas were depleted compared with before the race — in some cases, by up to 28%. Changes to the brain's overall myelin levels were not statistically significant, however, suggesting that any changes were very isolated to specific regions.

"The areas that we saw have more significant changes were those related to motor circuits and the center of emotional control of the brain," Cabrer said. He suggested that this reflects the mental and physical effort the brain must maintain to get through a marathon.

For any runners concerned about this cerebral cannibalism, there's good news: After two months, all of the runners' myelin measures had recovered to their baseline levels.

Klaus-Armin Nave, director at the Max Planck Institute for Multidisciplinary Sciences in Germany, was not involved in the study but has also studied how myelin stores energy, using lab mice. Nave said the paper's findings aligned with how neuroscientists think myelin is maintained in the brain.

Related: How far can a person run without stopping?

"Myelin is constantly made and degraded," he said. "It's like a bathtub in which you constantly fill in water and constantly drain it." He added that Cabrer's work presents "very strong evidence" that, after a marathon, the brain's metabolic needs increase. Thus, the fuel stored in myelin is depleted more quickly than usual, leading to brain shrinkage.

The findings don't mean runners should avoid marathons on their brains' behalf. Both Nave and Cabrer noted that the study's small size means more work will be needed to draw concrete conclusions about marathons' effects on the brain. The very limited effects on overall myelin also raise the need for further research, they added.

Nevertheless, these effects may carry increased risks for certain athletes. For example, in people with amyotrophic lateral sclerosis (ALS), metabolic molecules typically made by myelin are in short supply, and the researchers think that excessive exercise could potentially exacerbate the problem.

Further research will be needed to confirm this theory, Cabrer said.

This article is for informational purposes only and is not meant to offer medical or fitness advice.

Rowing and running are undoubtedly some of the most popular forms of cardiovascular exercise. Both activities can send your heart rate through the roof and get your blood pumping, and both have been shown to decrease the risk of developing heart disease and high blood pressure. When it comes to cardiovascular benefits, rowing and running seem to be on equal footing, according to a 2023 study published in the European Heart Journal.

However, there is an interesting twist — evidence suggests that elite rowers tend to have notably bigger hearts compared to elite runners.

Take the landmark 1994 study published in the American Journal of Cardiology, for example. One of the biggest of its kind, it investigated structural and functional changes within the heart of 947 elite athletes representing 27 sports disciplines. Scientists used echocardiography — images of the heart obtained with an ultrasound scan — and found that, of all study participants, rowers had the thickest left ventricular wall.

This is the layer of muscle and connecting tissue surrounding the largest chamber of the heart. Rowers also had some of the largest left ventricles during the resting phase between heartbeats, when the heart relaxes and fills with blood. On the other hand, runners did not seem to display such far-reaching changes to their hearts, the study authors noted.

So how does rowing affect your heart, and is it different from running?

While both of these activities challenge your cardiovascular system, they do not do so in the same way, Dr. Bhaskar Semitha, a cardiologist and cardiothoracic surgeon at Fortis Hospital Vashi in Mumbai, India, told Live Science by email. "[This is why] elite rowers tend to have bigger, stronger hearts compared to elite runners, even when they have similar levels of cardiovascular fitness," Semitha said.

The reason lies in the movement itself. Running predominantly targets your legs. Rowing, on the other hand, is a low-impact exercise that simultaneously engages muscles in your legs, core and upper body.

"Rowing is a full-body workout that demands a high oxygen supply, so the heart has to pump more blood per beat," Semitha said. As such, exercising on one of the best rowing machines may force your heart to pump blood more efficiently than if you opted for a jog on a treadmill.

"Over time, this leads to a lower resting heart rate and a higher stroke volume [the volume of blood pumped from the ventricle per beat.] The heart is working less while delivering more oxygen," Semitha said.

This also leads to a significant increase in VO2 max, the maximum amount of oxygen a person can utilize during exercise, which is one of the key markers of performance in cardiovascular exercise. "That's why you will often see rowers with some of the lowest resting heart rates of any athletes," Semitha said.

Rowing and running elicit different heart rate responses even if these activities are performed at the same intensity, according to a 2002 study published in the European Journal of Applied Physiology. Scientists measured the blood lactate concentration — a biochemical marker of fatigue within exercising muscle — in 55 young, healthy men rowing on a rowing machine and running on a treadmill, and found that their heart rate was consistently lower during rowing even when both these exercises were performed with maximum effort.

Why? Again, it is all about the movement. The seated position during rowing makes it easier for blood to flow from the body's lower extremities back to the heart, scientists concluded.

There is a slight twist to the tale, though. Running, even at moderate intensity, is still more effective than rowing for increasing VO2 max, Sergii Putsov, PhD, a professional weightlifter, researcher and head of sports science at coaching service Torokhtiy Weightlifting, told Live Science. "Running forces your body to work against gravity, amplifying oxygen consumption and utilization. Since rowing is less weight-bearing than running, its overall ability to increase VO2 max is slightly lower for people who do not push themselves to high intensity," Putsov said.

Running also tends to cause more dramatic spikes in heart rate, particularly during high-intensity sprints. "[This is why] running puts more demand on arterial flexibility than rowing," Semitha said. "The repeated impact and fluctuations in intensity force the blood vessels to expand and contract rapidly, which can make arteries more elastic over time and therefore help prevent high blood pressure and cardiovascular disease."

So in the rowing vs running debate, which activity wins for cardiovascular benefits? Neither. Both rowing and running are good exercises for boosting stamina and strengthening the heart muscle, according to Putsov.

"However, their effectiveness may depend on your fitness level, specific goals and physical condition," Putsov said. "The full-body nature of rowing helps improve oxygen utilization efficiently without the harsh repetitive impact associated with running. Running, on the other hand, generates repetitive pounding on your joints and requires relatively high initial energy which can be overwhelming for beginners and people with poor cardiovascular fitness."

This article is for informational purposes only and is not meant to offer medical advice.

If you have signed up to run a spring marathon, the New Year usually sees the start of your training programme. Whether you are starting from a few runs a week, or are an experienced marathoner, most of these programmes tend to last 16 weeks. That probably seems an eternity right now but will soon seem horribly short. You’ll get through a lot of miles in those 16 weeks, and encounter a fair few obstacles, so it’s important to make sure you’ve got the basics right.

When it comes to kit, running is a pretty simple sport and can also be a relatively inexpensive one. All you really need is good running shoes, some appropriate running clothes - and a lot of willpower. Alas, we can’t find a link where you can buy that, sorry. But when it comes to tracking your runs, recovering from them, and keeping you on your feet, there’s a lot of kit we can help and advise on, from the very best Garmin watches to the top treadmills for home training.

Perhaps the most important thing you can do, however, is simply train consistently. You will almost certainly not tick off every run on that 16 week programme — and that's fine. It is far better to rest a sore muscle and come back to the plan fully refreshed, than to push too hard and end up really injured.

Tracking your training

One of the best tools you can buy to help with you training is a GPS running watch. Yes, you could just use a notebook and a pen, but who has the time? Using a watch that keeps track of the miles you have covered is not only useful, but when you look back on what you have achieved so far, it can also be highly motivating.

Though many runners may use a GPS watch to try and track their big efforts and to help them hit their top paces, it's actually equally important to consider them as a tool to make sure you take enough rest. Many if not most modern smartwatches can track your sleep and your HRV balance, which are great indicators of how well you are recovering from your new training regime.

They can also make sure that when your plan tells you to run easy, you really do run easy, and keep your heart rate low enough. And they can also track all the other things that you can do to help your marathon training, from cross-training on another piece of cardio equipment if you are nursing a niggle or injury, to tracking your resistance training, which is a really important and often-neglected part of marathon training.

Here are some of our favorite GPS watches, but you can read our round-up of our expert reviews of all the best fitness trackers here.

Running at home

Running outside might be the cheapest option, but it's not always possible. You might live somewhere with very cold, icy weather or snow - or even somewhere where it's just too hot and humid to run outdoors. Maybe you have family to care for, and can't just leave the house whenever you want. Or perhaps you just don't feel safe.

Whatever your reason, a home treadmill can make all the difference and allow you to continue your training in the comfort of your own personal space.

Many runners wonder if there is any difference between running on a treadmill and running outside. Both have their pros and cons. It's hard to replicate hills on a treadmill, and that's something to be considered if your marathon includes inclines. Many people might find a treadmill far more boring and therefore harder to motivate themselves to run. But equally, a treadmill can offer a slightly softer surface that can protect you against injury.

When it comes to the basics, though, experts have found little evidence to suggest that there is a difference between treadmill running vs running outside when it comes to your actual energy expenditure. For instance, researchers at The American Council on Exercise discovered that it is the speed that you run and the type of running that you do that impacts the number of calories burned, more than where you do it.

So if a home treadmill keeps you running, then it's a great option for you. And we've tested a huge array of them to find the best for all budgets and spaces.

Running shoes

It might sound really obvious, but the best running shoes are the ones that work best for you. Even if that means a pair that aren't, alas, as nicely designed as some on the market. A good pair of shoes will protect your joints from the impact of pounding pavements or treadmills. They should be comfortable and not pinch or rub anywhere. Many people go up a size or two in running shoes vs everyday shoes to ensure a comfortable blister-free run.

We all run in our own unique way so it's important to get a pair that fit your 'gait' or running style. The best way to find this out is to head in person to a running store and get an expert to look at how you run (usually on a treadmill) and give their advice. Your gait can even change over time, so even experienced runners might want to do this from time to time.

When it comes to gait and running shoes, the main categories of runner we all fall into are "overpronator", "underpronator" (also known as supination) and "neutral" . It's really important not to obsess too much on the way you run and try to change it because you think one way is better than the other. Yes, extremes of pronation can raise your risk of injury, but forcing an unnatural change can also do so, and do so quickly.

When it comes to buying running shoes, buy a pair that support how you do run, not how you would ideally like to. And once you know what you are looking for, there are some great bargains available online.

We also have a guide to the best running shoes for supination (also known as under pronation)

Best recovery tools

Recovery is probably the most under appreciated yet crucially important part of marathon training. Whether you are training for your first ever marathon or are a seasoned pro, you'll be building up to long runs and putting your body through new stresses and strains - probably all while holding down a full time job and a busy lifestyle. So resting, getting good sleep and eating well are crucial.

In addition to the basics, and to help ease the aches and pains of your increased mileage, foam rollers are a brilliant and inexpensive piece of kit. They can be used for stretching, warm ups and cold downs, and to help improve your flexibility, mobility and range of motion. They can also help reduce the symptoms of DOMS (the pain and stiffness you can experience post-workout). Studies show that while their effect on performance itself may be negligible, they certainly can help relieve pain from sore muscles.

Read our full guide to foam rollers here, and to really maximise your recovery rate, check out our guide to the best massage guns.

"Lucy," our 3.2 million-year-old hominin relative, couldn't run very fast, according to a new study. But modeling her running ability has provided new insights into the evolution of human anatomy key to running performance.

The human ability to walk and run efficiently on two feet arose around 2 million years ago with our Homo erectus ancestors. But our earlier relatives, the australopithecines, were also bipedal around 4 million years ago. Given the long arms and different body proportions of species like Australopithecus afarensis, though, researchers have assumed that australopithecines were less capable of walking on two legs than modern humans.

In a study published online Dec. 18 in the journal Current Biology, a team of researchers modeled the skeletal and muscular anatomy of Lucy to determine her maximum running speed, the energetic costs associated with running, and her running endurance.

Through a series of simulations of running gait, the researchers wrote in their study that Lucy's "maximum running speed was considerably lower than our human model," topping out around 11 mph (18 km/h). For reference, Usain Bolt's top speed is more than 27 mph (43 km/h) and a recreational runner's top sprinting speed is about 13.5 mph (22 km/h). Additionally, in spite of this lower top speed, Lucy used up between 1.7 and 2.9 times more energy than modern humans do to run that fast, suggesting she would have required significantly more energy to travel a given distance than a modern human would.

Australopithecines like Lucy had large upper bodies, long arms and short legs, which likely limited their running speed. But the researchers discovered that another potential reason for Lucy's slow, inefficient running may have been a differently shaped Achilles tendon and triceps surae, a group of muscles in the calf.

Related: Lucy's last day: What the iconic fossil reveals about our ancient ancestor's last hours

Modern humans have a long, spring-like Achilles tendon, the researchers noted, which connects calf and ankle muscles to the heel bone. This anatomical arrangement provides humans with the powerful and efficient ankle crucial to high running performance.

When the researchers modeled Lucy's movement with human-like Achilles and calf muscles, she was still slower, but the differences in this tweaked running ability were mostly due to her smaller body size.

"This wider context therefore emphasizes the crucial role of the Achilles tendon and triceps surae architecture in the evolution of hominin running energetics," the researchers wrote in the study. "Key features in the human body plan evolved specifically for improved running performance."

The new study is the first time researchers have directly estimated running ability in Lucy's species using musculoskeletal modeling, the researchers noted, but further work is needed, such as models that include arm swing and torso rotations to more fully understand the differences between australopithecine and human locomotion.

You've reached mile 20 (kilometer 32) of your marathon and suddenly a wave of exhaustion crashes over you, making you feel dizzy and causing your legs to feel like lead. One more step seems impossible.

You've likely "hit the wall" — but what does this mean?

Hitting the wall occurs when the body becomes abruptly and debilitatingly tired during exercise, causing people to slow down or stop working out completely.

The condition usually occurs in people who are competing in long-distance, endurance sports, such as cycling, swimming and running. This is because it is caused by a depletion in the body's store of glycogen — a type of glucose that is stored in liver and muscle tissue.

Related: What causes you to get a 'stitch in your side'?

During high-intensity exercise, our muscles use glycogen as a primary energy source by breaking it down into glucose, which powers movement. However, our muscles can only store a certain amount of glycogen. This means that toward the end of a long race, if someone has not replaced that glycogen with food or drink, the body starts running on empty.

For instance, a marathon is 26.2 miles (42.2 km) long. The average person stores around 1,800 calories worth of glycogen in their muscles and will generally burn around 100 calories per mile (1.6 km) that they run. Therefore, one would typically hit the wall around the 18- to 20-mile (29 to 30 km) mark.

Symptoms of hitting the wall include intense exhaustion, muscle cramping and an increase in heart and breathing rate as the body tries to "keep things going," Laura Richardson, a clinical associate professor in applied exercise science and movement science at the University of Michigan, told Live Science.

Some individuals may just need to slow down and walk for a bit, while others have to stop and rest completely, Richardson said. Regardless, everyone must replenish their depleted glycogen store.

Whether and how quickly a person hits the wall can be influenced by many factors, including sex, age and fitness level, Dr. Samuel Dona, a sports medicine physician at the University of Maryland Medical System, told Live Science.

A 2021 study found that in a sample of 928 marathon runners, 28% of men hit the wall versus 17% of women. This could partly be because men are more likely to overestimate their marathon abilities and run too fast initially, the authors concluded.

Professional athletes, like those who compete in Olympic endurance events, are less likely to hit the wall than regular folk. That's because they have more race experience and a better understanding of what formula works best to stop it from happening, Heather Vincent, director of the University of Florida Health Sports Performance Center, told Live Science.

Some of this formula comes down to proper training, such as doing different intensity exercises, from slow walks to hill work, that encourage plenty of variability in heart rate, Richardson said. This trains the body to learn to use fuel at different intensities while strengthening the heart and lungs, she added. Furthermore, increasing mileage slowly helps prevent people from hitting the wall.

Drinking fluids and consuming a carbohydrate-rich diet can also maximize glycogen stores, — a phenomenon known as "carbohydrate loading," Vincent said.

For long races, however, most people will need to replenish glycogen stores with food and drink — something like an energy bar or gel every 30 minutes, Dona said.

This article is for informational purposes only and is not meant to offer medical advice.

Ever wonder why some people build muscle more easily than others or why freckles come out in the sun? Send us your questions about how the human body works to community@livescience.com with the subject line "Health Desk Q," and you may see your question answered on the website!

The 2024 Summer Olympics have just kicked off in Paris.

You may be rooting for your favorite elite athletes, hoping to witness them shatter records. But as performances improve and records get increasingly harder to surpass, will athletes ever reach the limits of what is possible?

The hammer throw may have already met this fate — no one has broken its world record since 1986. Yet, athletes frequently outdo themselves in other sports, such as the 400-meter sprint.

Biophysical constraints on muscles — as well as other factors, such as reaction time — could set a limit on human achievement, experts told Live Science. However, innovative techniques and improved sportswear could help athletes continue to unlock new levels of performance.

Related: Why is it harder for some people to build muscle than others?

The limitations of muscles

Olympians often boast impressive muscles, but bigger gains don't necessarily lead to improvements in athleticism. This is partly because muscles lose efficiency as they grow.

Kevin Murach, a muscle researcher at the University of Arkansas, told Live Science that the most-efficient muscles contract along a line between two tendons. However, as they expand, muscles contract at a less-efficient, oblique angle. Overall, more muscle mass produces extra force, but the returns diminish as muscle mass continues to grow — and muscles will eventually approach a hard limit on what they can achieve.

What's more, huge muscles could even curtail athletes in some sports, such as sprinting. On one hand, enlarged muscles endow a sprinter with more force and thus help them overcome inertia — the tendency of an object at rest to stay at rest — upon starting. However, "there's probably a point at which you don't want your muscles to be super large," Murach said. "You wouldn't want to have so much that it became an anchor."

Besides muscle size, an athlete's dominant type of muscle fiber can affect their performance. There are two main types of muscle fibers: fast-twitch and slow-twitch.

"If you look at a sprinter, they have a high proportion of fast-twitch fibers as opposed to a marathon runner, who has a high proportion of slow-twitch fibers," John Hawley, an exercise physiologist who heads the Exercise & Nutrition Research Program at the Australian Catholic University, told Live Science. Fast-twitch fibers are richer in energy stores, produce more explosive movements and fatigue more quickly than the slow-twitch variety, he said.

This imposes a speed limit on high-endurance sports, such as long-distance running. Because of this, "I don't know if we will ever be at a place where you can run a marathon at a sprinting pace," Murach said.

The influence of technique and gear

Muscles set a ceiling on how hard athletes can work, but performance also depends on what athletes do with their muscles.

In the 1968 Olympics, Dick Fosbury used an innovative strategy for the high jump that literally raised the bar. Instead of soaring forward over the pole, he rotated his body midflight. The backward jump enabled him to arc his body and lower his center of mass so he could leap over the pole with less effort. Five years later, Dwight Stones perfected the "Fosbury flop" and surpassed the high-jump world record using this method.

Related: 'Muscle memories' get 'zipped and unzipped' in the brain, like computer files

"Now you won't find a high jumper in the world — you may find one out of 100 — who doesn't use that technique," Hawley said. This means that a physical peak doesn't necessarily prevent records from being broken in the future.

Improvements in sportswear can also boost performance significantly. For example, athletes wearing polyurethane-coated swimsuits broke 25 world records in the 2008 Olympics. One hypothesis is that "the polyurethane panel laminated over the fabric could prevent the air in the fabric from escaping from the costume [swimsuit] when the athlete entered the water," Ada Ferri, a textile engineer at the Polytechnic University of Turin in Italy, told Live Science in an email.

A tiny amount of trapped air might have given the contestants an edge by producing some buoyancy, she suggested. "As races are won by a few hundredths of a second, even buoyancy of a few millimetres can be decisive," Ferri said. Polyurethane swimsuits were later banned from competition, in 2010. However, this hasn’t stopped athletes from surpassing records, suggesting swimmers' actual performance still hasn't hit a ceiling.

Since 2016, shoes equipped with carbon-plated insoles can give runners an advantage, Ferri said. This type of footwear limits energy loss through the shoe's shock-absorbing midsole, meaning the runner has to put in less work to run faster. World Athletics, an organization of track-and-field federations, allows athletes to compete with these shoes as long as the foam base is no higher than about 1.6 inches (4 centimeters), so it's possible this sportswear could lead to new running records.

More broken records to come?

Other factors can influence performance, such as an athlete's diet, their psychological state or their mode of training.

For example, cyclists and runners train at high altitudes, driving their bodies to produce more oxygen-carrying red blood cells. However, Ferri argued that these additional factors produce gradual advances in performance. Huge leaps tend to be linked to breakthroughs in designing materials and equipment, she said.

Historically, more men than women have competed in sports and Olympic events. So, most of the research about athletic achievement has been based on male anatomy and there is a shortage of data on female physiology. Learning better training methods geared specifically toward female athletes could bring about the greatest performance gains, Ferri hypothesized.

"For the first time at the next Olympics in Paris, the percentage of female and male athletes will be [closer to] equal," Ferri said. The more female athletes who compete, the more likely that some will surpass previous milestones, so an even split between the sexes might lead to more broken records.

Hawley noted that historically, most advances in athletic performance were breached through trial and error, and scientists only later began studying the reasons why they occurred. But science now has a growing presence in sports.

With more data monitoring, "we will have a goldmine of information that athletes and coaches can use to make informed decisions about strategies in training and competition, Ferri said. This might streamline new breakthroughs that push athletes to set new all-time bests.

This article is for informational purposes only and is not meant to offer medical or athletic training advice.

Ever wonder why some people build muscle more easily than others or why freckles come out in the sun? Send us your questions about how the human body works to community@livescience.com with the subject line "Health Desk Q," and you may see your question answered on the website!

During the 2024 Summer Olympics, athletes from more than 200 countries will compete in over 300 events. As you watch athletes sprint, leap, swim and flip in pursuit of a gold medal, you might wonder: which Olympic event burns the most calories?

There are two ways to answer this question: looking at the total energy spent across a whole event or judging the biggest burst of energy required in the course of a given challenge.

Researchers usually define the energy cost of an activity as a measure of calories per kilogram of body weight per hour (kcal/kg/hour). So, if an exercise uses 2 kcal/kg/hour, you could expect an average human weighing about 185 pounds (84 kg) to burn 168 calories, if they worked out for a full hour.

There are individual differences between people; some will use less energy to perform the same activity, while others whose body weight is made up of more fat cells typically burn more. On average, an adult at rest will use 1 kcal/kg/hour, and any activity that requires more than 6 kcal/kg/hour is classified as "vigorous-intensive" in the Physical Activity Guidelines for Americans.

Related: How calories are calculated: The science behind your food

Running demands more

Of all the sports at this year's Olympics, the running events will result in the most calories burned per kilogram of body weight per hour.

Accelerating is much more energetically demanding than running at a constant speed, so events such as the 100 meters — in which runners accelerate from 0 to 5 meters per second (16 feet per second) in under a second — will use a large number of calories in a short period. Calculations by Pietro di Prampero, a professor of physiology at the University of Udine in Italy, revealed that during the first 0.85 seconds of Usain Bolt's world-record 100-m sprint, he was burning 91.2 kcal/kg/hour.

"In terms of metabolic power, of course, the most demanding [of the running events] are the 100-meter sprints," di Prampero told Live Science. "But in terms of overall energy, if you run a marathon, the amount of energy spent is much more."

For every kilometer an athlete runs at a steady speed, they typically burn 1 kcal per kilogram of body weight. This figure is independent of the runner's speed, di Prampero said — so running a marathon burns 42 kcal/kg. The 2020 Tokyo men's marathon gold medalist, Eliud Kipchoge of Kenya, weighs about 115 pounds (52 kg) and burned 2,339 kcal by the time he reached the finish line. The race took him 2 hours, 8 minutes, which comes out to around 21 kcal/kg/hour.

Related: Best running shoes for supination 2024: Find the perfect fit for your feet

Calorific cost of other Olympic sports

According to the Compendium of Physical Activities, a comprehensive review that compiled data from hundreds of studies to estimate the calorific cost of activity, cycling events above 20 mph (32 km/h) burn 16.8 kcal/kg/hour. Rowing at racing speeds burns 15.5 kcal/kg/hour. Martial arts are thought to use 10.5 kcal/kg/hour, and competitive trampolining uses 10.3 kcal/kg/hour.

When it comes to swimming events, the energy demand varies depending on the stroke, the athlete's skill level and whether the event takes place in a pool or in open water.

"In elite swimmers, the most demanding stroke is breaststroke," said Tiago Barbosa, a professor of sport science at the Polytechnic Institute of Bragança in Portugal. "After that comes butterfly, then backstroke. The most economical is freestyle."

Barbosa's earlier research, published in the International Journal of Sports Medicine in 2006, calculated that the cost of swimming breaststroke at 1.6 meters per second — slightly slower than Adam Peaty of England swam to win the gold in the 100-m breaststroke at the 2020 Olympics — was around 30.4 kcal/kg/hour.

The open-water events may take more energy, due to the athletes' potential exposure to waves, wind and cooler temperatures. However, Barbosa said swimmers can also save more energy by drafting — positioning themselves behind other swimmers to reduce drag — much like cyclists do at the Tour de France.

However, both di Prampero and Barbosa stressed that these calorific figures can vary greatly among individuals.

"We must be honest — these are all estimates," di Prampero said.

"I said the average Olympic runner consumes about 1 kcal/kg per kilometer. But if you are a good runner, you may spend 0.95, and if you have good shoes, maybe 0.83," he said. "If the terrain is wet, the cost goes up … at the Olympic level, even a 0.01 difference could be the difference between the gold medal or not."

Ever wonder why some people build muscle more easily than others or why freckles come out in the sun? Send us your questions about how the human body works to community@livescience.com with the subject line "Health Desk Q," and you may see your question answered on the website!

We've all been there — you're just starting to find your running rhythm on the treadmill, or maybe you're hustling to catch a train, when you're suddenly struck by a sharp pain in your side, just under your rib cage.

A side stitch — medically known as "exercise-related transient abdominal pain" (ETAP) — is annoying and uncomfortable, albeit not medically serious. But what causes side stitches? 

Although side stitches are common, no one knows for sure what causes them, and there are competing theories as to what body part the pain comes from. 

For decades, after this theory was first proposed in 1941, scientists and sports doctors believed that a side stitch is caused by inadequate blood flow to the diaphragm, the large muscle that sits under the ribs and draws air in and out of the lungs. This lack of blood could cause a painful cramp or spasm. This idea was based on the theory that blood travels away from the diaphragm and concentrates in the muscles of the limbs when we exercise. 

Related: How long should you wait to exercise after eating?

However, "this idea has lost popularity because the diaphragm also works harder during exercise which would redirect blood to it not away from it," Andrew Lavender, a senior lecturer in exercise and sports science at Federation University in Australia, told Live Science in an email.

Another idea is that the "constant jolting" that the body endures during activities like running puts strain on the ligaments that secure abdominal organs to the diaphragm, Lavender said. This theory possibly explains why runners often suffer from stitches, but it doesn't explain why a stitch can occur during swimming, rowing or cycling, he said.

Some have suggested that having a poor fitness level may raise the risk of side stitches, but Lavender questions this idea because highly trained athletes also get these pains. Still other scientists have proposed that the pain of a stitch stems from the intestines, as a result of  poor blood flow to the gut during exercise. Another theory attributes the pain to the compression of nerves that branch off the spinal cord and run between the ribs. 

However, the most widely accepted theory to date pinpoints a membrane called the peritoneum as the likely source of the pain. The peritoneum is a double-layered, balloon-like sac that encases the organs inside the abdomen. Its inner layer wraps around the organs, such as the stomach, and the outer layer sticks to the walls of the abdomen and pelvis. 

In a study published in 2000 in the journal Medicine & Science in Sports & Exercise, researchers proposed that the most likely cause of side stitches is that the inner and outer layers of the peritoneum rub together during exercise, causing irritation. The researchers reached this conclusion after interviewing more than 900 regular sports participants about their experiences of ETAP and then comparing their descriptions to theories of how side stitches arise.

Nowadays, peritoneum irritation is thought to be the source of the pain we think of as a side stitch, Lavender said. This theory is supported by the fact that side stitches become more likely if you eat or drink right before exercise. When your stomach is full, it pushes against the peritoneum, forcing its two layers closer together and increasing friction between them, the authors of the 2000 study wrote. 

Related: Is it dangerous to eat right before you swim?

A 2004 study published in the International Journal of Sport Nutrition and Exercise Metabolism also found that fruit juice and high-sugar sports drinks were much more likely to cause a stitch than water or no fluid. This may be because such "hypertonic" drinks draw water out of cells in the peritoneum, leading to more friction, or it may be that these drinks hang around in the gut longer than water would, putting pressure on the peritoneum.  

With that in mind, being mindful of how much you eat before exercising and when you time your snack might help prevent side stitches, Lavender said.

"Have a small meal before training and make sure you give yourself plenty of time between your meal and beginning your workout," he advised. Foods high in fiber or fat take longer to digest than low-fiber, low-fat foods, so if eating the former type of food, it's best to wait at least 60 to 90 minutes before exercising, he added. 

Note that a typical side stitch is a pain on one side of the abdomen that comes on with exercise and goes away when you rest. If you feel persistent pain in your chest or abdomen, experts recommend seeing a doctor, as it could be something more serious. 

This article is for informational purposes only and is not meant to offer medical advice.

Ever wonder why some people build muscle more easily than others or why freckles come out in the sun? Send us your questions about how the human body works to community@livescience.com with the subject line "Health Desk Q," and you may see your question answered on the website!

You may be wondering why the AirPods Pro aren't featured on our list of the best running headphones, especially given so many users take them to the gym.

It's not that they're especially bad for working out, it's just that the lack of additional ear fin, or ear hooks, means they'll often slip out.

On the other hand, for general, all-purpose use, the AirPods Pro (2nd generation) are one of the most popular earbuds around — and for good reason. These little marvels offer great audio quality, plenty of forward-facing features, and a case that even learned a new trick during its upgrade.

While we'd still recommend the Beats Fit Pro if you're looking for workout-specific earbuds, the AirPods Pro remains an easy recommendation for casual podcast listeners, audiophiles and pretty much anything in between.

AirPods Pro (2nd generation): Functionality

Putting the AirPods Pro (2nd Generation) in your ears immediately moves audio playback to earbuds, and opening the case near your Apple device will show how much battery is left in the buds and the case.

When the buds are depleted, they pop into the case, which has enough juice for 24 hours of battery — more than enough for a working day or two. As per the standard AirPods, removing a bud will pause playback, too.

Their sweat resistance here isn't quite as good as the Beats Fit Pro, so if you are running (we wouldn't recommend it) or outside in inclement weather, you may cause some issues further down the line.

AirPods Pro (2nd generation): Set-up and design

AirPods of all shapes and sizes still offer a delightfully simple pairing and setup that's arguably only possible because Apple controls everything in your phone's software and hardware.

Pop the case open near your phone, connect with the on-screen prompt, and that's it — you can switch between your Mac, Apple Watch, and iPad wherever you're playing audio. That switching gets better each year, too.

The AirPods Pro (2nd Generation) also offers a handy ear-fit test, allowing you to swap between included tips to find the perfect fit for you and to provide the best noise cancellation.

In terms of design, the AirPods Pro (2nd Generation) look almost identical to their predecessors, save for an additional 'vent' on each bud, and the subtle addition of a speaker on the case that allows for it to emit a chirping noise to help you find it if you misplace it.

Despite the popularity of AirPods, they're still only available in white. We'd have liked the option of even a sleek Space Gray alternative.

AirPods Pro (2nd generation): Controls

The AirPods Pro offer a variety of touch and pinch gestures for easily managing your audio playback while on the move. You can invoke Siri by saying the voice assistant's name, or swipe up and down on either stem to increase or decrease volume.

Much of the controls are handled by squeezing the stem, which feels a little strange at first but is definitely something that becomes second nature. For example, one press to play or pause, two presses to skip a track.

Switch between listening modes with a brief hold of either stem, moving from Transparency to Noise Cancellation.

AirPods Pro (2nd generation): Fit

While we loved using the AirPods Pro (2nd generation) in pretty much any situation, including traveling via train, working in a busy coffee shop, and even flying, they lack the staying power required for all but the most relaxed workouts.

You may be able to use them for yoga, for example, but if you're running or even cycling, you will likely see them slip out of your ears. We found bench workouts were awkward too, with the AirPods slipping and dropping to the floor mid-set — ruining our flow somewhat.

Four ear tip sizes are included, and the handy ear fit test on your Apple device at least makes it easier to work out which ones provide the optimal seal for your ear.

AirPods Pro (2nd generation): Sound quality

The first AirPods Pro were hardly slouches when it came to audio quality, but we remain impressed by the second generation nonetheless.

The soundscape here is finely balanced, whether you're listening to orchestral tracks, heavy metal, or anything in between. Even podcasts sound crystal clear. While the Beats Fit Pro offer just a smidge more bass, we prefer the AirPods Pro (2nd generation) for their more unopinionated audio quality.

This is assisted by smart features like adaptive audio, added as a new feature in iOS 17. This will customize your noise cancellation to your local environment, letting in just the right amount of audio to fall halfway between Active Noise Cancellation and Transparency mode. It'll even lower the volume when it detects you're speaking.

This new addition, coupled with Spatial Audio for what is essentially surround sound provided by earbuds, is a huge boon for anyone looking to get lost in music or even while watching a movie on their phone.

AirPods Pro (2nd generation): Performance

When testing any wireless product, there's the expectation that the battery will begin to decay over time — it's pretty standard and leads to more time on the charger.

As it happens, the AirPods Pro (2nd generation) simply haven't started to drop in this respect, even after around a year of usage. They continue to be ready to go at any moment, whether for a walk to the store or a day of work and podcasts.

The second generation we tested sadly still used a Lightning charging port (though this has since (in September 2023) been reviewed to USB-C charging. Hurrah!) You can also charge using wireless charging and even the puck from your Apple Watch charger.

AirPods Pro (2nd generation): User reviews

At the time of our review, the Apple AirPods Pro (2nd generation) score 4.7/5 on Amazon, with 87% of reviewers giving the full five stars.

Many users note the ease of use, excellent audio quality and easily pocketable case.

Should you buy AirPods Pro (2nd generation)?

If you're an iPhone user who wants a pair of earbuds for work, long walks, or just enjoying your favorite records, the AirPods Pro will handily fill that role for you — and do so with aplomb.

That said, active users may want something a little less slippery for their fitness and cardio sessions.

If theAirPods Pro (2nd generation) aren't for you:

If you're looking for the same functionality but in a format that'll remain in your ears during exercise, we recommend the Beats Fit Pro, or the Treblab X3 Pro that offer excellent value for money, a great fit and USB-C charging.

If you're looking for a cheaper Apple product, you can forgo the noise cancellation and opt for the third-generation AirPods instead.

AirPods Pro (2nd generation): How we tested

We tested the AirPods Pro (2nd Generation) for everyday listening and during workouts. For the former, we used them for walking for up to an hour and a half at a time, sitting at a desk for multiple hours of the day, and switching between different Apple devices.

For the latter, we connected them to an iPhone for music and podcast playback at the gym, running on the treadmill and lifting weights both upright and on a bench.

Usain Bolt, the world's fastest person, ran a 100-meter sprint at a speed of 23.35 miles per hour (37.57 kilometers per hour).

That's mind-blowingly fast for a human. It's about the same speed as cruising in a car through your neighborhood or in a school zone. It might not seem that fast when you're in the car, but for a person? Few runners in the world can even come close.

There are several reasons why some people can run very fast while others tend to run more slowly. Genetics — the traits you inherit from your parents — play a role, but so do your choices and experiences.

As pediatric exercise scientists, we create and evaluate programs that help children be healthy. The exciting news is that while you have no control over your genetics, you can train to improve your speed.

Fast twitch, slow twitch

One major factor that influences your ability to run fast is the structure of your body, including how your muscles work.

The human body has more than 600 muscles that work together, allowing you to move in different directions and at various speeds. These muscles are made up of groups of fibers. There are two main types: fast twitch and slow twitch.

Muscles have different mixes of these fiber types. For example, two muscles make up the calf: One is predominantly fast twitch — that's the gastrocnemius, used for sprinting and jumping. The other is mostly slow twitch — that's the soleus, used for walking and jogging.

Fast-twitch muscle fibers are larger and help your body move quickly and generate significant force. Sprinters tend to have an abundance of fast-twitch muscle fibers. However, this muscle fiber type also tires quickly, which limits how long you can run at top speed to relatively short distances.

Slow-twitch muscle fibers are smaller and help you run at slower speeds, but with greater endurance. Long-distance runners and competitive cyclists tend to have a lot of these muscles.

How much you have of each type of muscle fiber — fast twitch and slow twitch — is mostly determined by your genes, so you'll have to work with what you're born with when it comes to muscle types. But exercises can help train those muscles.

Your brain plays a big role

Physical ability isn't just about muscle. Your brain plays an important role, too.

Your skeletal muscles are controlled by your brain — you think about your actions and then execute the movements. For example, you can control how long your stride is, how your arms move, how your feet hit the ground and even the techniques you use to breathe.

You can teach your body to use the best running techniques. That includes proper posture, so your body is standing tall, and an economical stride, so your feet land below you rather than too far out in front, where they can slow you down.

You can also improve your running form by using your whole body, with your arms pumping in opposition to the legs, running on your toes and maximizing the time spent in flight phase with both feet off the ground. Using proper running techniques helps the muscles create more force and work together, which helps you run faster.

The more you practice an activity, the better you will get. As your ability to run fast increases, challenge yourself to run even faster.

How to train to run faster — myth-busting!

You may have heard your friends chatting about ways to boost your speed or searched the internet for tips on getting faster. Time to bust some of those myths.

Myth 1: You have to run as fast as you can to train to be faster. That’s false!

You don't have to run as fast as you can to get faster, and it actually helps to take short breaks to recover in between activities where you are sprinting.

Myth 2: You need to lift heavy weights to get faster. False!

Functional strength training involves performing exercises that help you get better at specific movements. They involve using either medium weights or just the resistance of your own body weight. Doing planks, lunges, step-ups or jump squats are great examples. These activities focus on the muscles that are instrumental during running.

Myth 3: You need to specialize in running early in life to become a fast runner. False!

Picking one activity to focus on early in life may actually limit your ability to develop into a fast runner. Doing a variety of physical activities can help you develop new skills that improve your running. For example, the movements and endurance used in soccer may translate into the ability to run faster.

Myth 4: Training isn't fun. False!

Training programs can take many shapes and forms. You can play running games with your friends, work on fast footwork using an agility ladder or create obstacle courses. There's nothing like a little healthy competition to motivate your training.

What's important is having fun while training and participating in activities that promote running speed on a regular basis.

So, whether you want to be the next Usain Bolt or you just want to win a race against your friend, remember that with a little bit of genetic luck and hard work, it may just be possible.

This edited article is republished from The Conversation under a Creative Commons license. Read the original article.

Finding a good pair of headphones for running can be difficult, with some pairs prone to falling out of your ears mid-run. But a pair that we have previously classed as one of the best all-time headphones for running has now been reduced by $43.28, costing just $105.72 at Walmart. 

In our 2023 review of the Samsung Galaxy Buds2, we tested the headphones in various settings and found that they "rarely need adjusting," which we called "a novelty" for earbuds. This leaves you free to enjoy a run without any uncomfortable interruptions — a big reason the earbuds made it into our guide to the best running headphones. 

Not only does the snug fit of the Samsung Galaxy Buds2 help stop them from falling out, we found it also "enhances noise cancellation." This means better sound quality and the ability to hear people well when you use the earbuds to make calls. 

The earbuds have received plenty of glowing reviews from Walmart customers. They’ve racked up an average customer rating of 4.4 out of 5 stars on the site, with customers commenting on their "great sound" and calling them "super comfortable." 

The wireless earbuds also come with a charging case. When we reviewed them, we found that the battery offered five hours of playtime, with an extra 15 more if the charging case had been fully charged. And that’s more than sufficient for a long running session!

Key features: Noise-cancellation, Bluetooth, wireless, charging case, sweat-and water-resistant. 

Consensus: Over 430 customers have currently left reviews on the Walmart page for the Samsung Galaxy Buds2. The earbuds received an average 4.4 out of 5 stars, with customers leaving glowing reviews, saying things like "great sound" and "amazing quality." 

Buy it if: You want earbuds from a top brand that feel comfortable in your ears while you’re running, as well as a pair that offer good noise cancellation. 

Don't buy it if: You want features like the earbuds’ Active Noise Cancellation and Ambient Sound but don’t have a compatible Bluetooth device. Advanced settings such as Ambient Noise Levels are only available on Android devices running Android 7.0 or higher, with 1.5GB RAM or above. Advanced features are enabled through the Galaxy Wearable app on Android or through the Google Play Store.  

Whether that's through mindfulness, finances, or fitness, there's no better time to start taking care of yourself. Which also means it's the best time to pick up a fitness tracker or smartwatch. 

We have some favorites of our own, and now you can save $120 on one of the best running watches around with this Garmin Instinct Solar deal at Best Buy.

The Garmin Instinct Solar is a fantastic fitness tracker that's ideal for running in particular, with an unbelievable battery life and the capacity to track multiple workouts.

Even better, it's now available for $229.99 thanks to a $120 saving from the MSRP at Best Buy. That means you can get one of the best fitness trackers around for under $250.

While many watches show an array of colors on the display, Garmin smartly sticks to grayscale here for its 0.9-inch (23mm) display, adding an air of sophistication to the chunky device. The intuitive interface is rich with information, but it's also easy to read in direct sunlight. You can also get haptic notifications once you connect it to your phone, and it's customizable, so you don't have to worry about your wrist buzzing constantly.

A thicker bezel around its display ensures it is protected, and is just another reason why this Garmin Instinct Solar is more heavy duty than the likes of an Apple Watch or Pixel Watch. Nevertheless, it remains lightweight and comfortable to wear throughout the day.

Among its best features is one called Power Glass, which means it charges itself in the sun and extends its life between charges. It boasts a 56-day battery life while it's set to battery-saving mode, but there are plenty of other other power settings to choose from.

Using cannabis before a run can make those mundane miles more enjoyable, but may make them feel harder to complete, new research suggests.

In a small study of 42 regular runners in Colorado, where the sale of recreational cannabis has been legal since 2014, study participants reported experiencing a mood boost and greater enjoyment during a 30-minute treadmill workout when they had smoked or vaporized cannabis beforehand. However, on average, participants said that they had to put a lot more effort into running after using cannabis, compared to when they ran sober.

"It is pretty clear from our research that cannabis is not a performance enhancing drug," Angela Bryan, co-senior study author and a professor of psychology and neuroscience at the University of Colorado Boulder, said in a statement.

The authors of the study, published Dec. 26 in the journal Sports Medicine, were inspired by earlier research that suggested runners regularly use cannabis while exercising in states where recreational use of the drug is legal, such as Colorado, California and Nevada.

Related: Worms and humans both get 'the munchies,' despite 500 million years of evolutionary separation

While cannabis won't turn a regular runner into an elite athlete, it could encourage people who are less likely to exercise to get motivated to work out, the authors argue.

"We have an epidemic of sedentary lifestyle in this country, and we need new tools to try to get people to move their bodies in ways that are enjoyable," Bryan said in the statement. "If cannabis is one of those tools, we need to explore it, keeping in mind both the harms and the benefits."

Cannabis contains substances called cannabinoids, which include tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is largely responsible for the characteristic "high" associated with weed, in part because it binds to brain receptors involved in the reward system and feelings of pleasure. CBD does not produce a high but has been studied for its potential medicinal properties.

In the new study, the researchers took baseline fitness measurements of the runners during a 15-minute treadmill test and also had them complete a survey about their prior cannabis use, exercise regimes and attitudes towards doing both activities simultaneously. Then, they asked the runners to pick up 1 gram (0.035 ounces) of cannabis from a dispensary; each participant was told to get a strain that mainly contained either CBD or THC.

Participants used their assigned product at home and were then driven to an exercise facility, where they completed a survey before and after running on a treadmill for 30 minutes. The questions probed the participants' moods, their pain levels and how difficult they found the run. Two days later, the participants repeated this process but without the cannabis.

Every runner reported enjoying their workout more when they had used cannabis beforehand. That finding aligns with research that suggests endocannabinoids — body-made substances that chemically resemble compounds like THC and CBD — are involved in producing a "runner's high," the short bursts of euphoria that some people experience during or after exercise. Using cannabis before a run may therefore enhance that runner's high, the authors said.

Related: Genetic risks behind 'cannabis use disorder' found in huge study

However, the people who inhaled the THC-dominant cannabis strains noticed less of an increase in the enjoyment of their run than the CBD group did. In addition, they felt much more effort was needed to complete their workout after inhaling the drug. This could be partly because THC increases heart rate, Bryan said in the statement.

The new study had several limitations. For instance, it didn't include a group who used a placebo drug instead of cannabis, as a point of comparison. In addition, all of the participants had previously used cannabis while exercising, so the fact that they volunteered suggests they likely had a good experience in the past, potentially biasing the results.

Nevertheless, the study authors said this research is a step toward better understanding how cannabis affects exercise.

"Continued research into the impact of cannabis on the subjective experience of exercise — both positive and negative — is critical," they wrote in the paper.

This article is for informational purposes only and is not meant to offer medical advice.

Ever wonder why some people build muscle more easily than others or why freckles come out in the sun? Send us your questions about how the human body works to community@livescience.com with the subject line "Health Desk Q," and you may see your question answered on the website!

Death Valley's Badwater 135 is said to be the world's most extreme footrace, traversing 135 miles (217 kilometers) from the lowest elevation in North America to the highest elevation in the continental United States. On top of that, it's held in July, when temperatures along the route can rise above 120 degrees Fahrenheit (49 degrees Celsius).

Very few animals on Earth could survive such a romp, and yet, roughly 100 people sign up each year to pit their strength and endurance against the harshness of the desert. Distance running, it turns out, is where humans excel compared with other species, even if our two-leggedness makes us about half as fast as other mammals of similar size, on average. People have successfully outrun many species over distance that would otherwise smoke us in a sprint, including dogs, horses and cheetahs.

So what is it about our bodies and our physiology that allows us to undertake such long and arduous runs?

One hypothesis to explain our distance running prowess, bolstered by a handful of bones found in Central Africa in 2001, suggests that roughly 7 million years ago, our ape-like ancestors left the trees to scavenge on the ground. At first, their movement was inefficient. But over several million years, as the climate warmed and open savannas dominated the landscape, early hominids evolved bipedal walking. Shifting to two legs gave them more height to scan tall grasses for danger and allowed them to cover twice the distance using the same amount of energy. 

From there, our ancestors developed adaptations for running "literally from toe to head," said Daniel Lieberman, a human evolutionary biologist at Harvard University who focuses on locomotion. "There's no part of our body that running doesn't touch."

Related: Why do we bend our arms when we run? 

According to Lieberman, our toes are short so they don't break while running. And in general, our lower body has larger joints, tendons and muscles than our upper body does to absorb the forces we generate at speed. The Achilles tendon, the IT band (a thick band of tissue running down the outside of the leg) and the arch of the foot all function as springs, storing elastic energy and returning some of it to us as we stride. Beefy muscles in our rears keep our upper body from falling forward, and our swinging arms stabilize our heads. Unlike apes, we have a flexible spinal column that allows us to twist our hips and shoulders and decouple them from our head so we can keep our gaze directed forward.

But perhaps the biggest adaptations that set humans apart deal with our ability to dissipate heat. Our tall, upright bodies create a lot of surface area for cooling, and the ability to breathe from both the nose and mouth helps dump heat as well. Humans are also one of the only species with the ability to sweat, and without thick fur, our sweat can easily evaporate from our skin, cooling us down.

All of these adaptations led humans to adopt what's known as persistence hunting long before the advent of early weapons. Rather than sprinting to chase down prey, hunters likely followed their quarry for miles until the animal succumbed to exhaustion. Other animals do this too, but none can persistence hunt during the day or in hot climates.

"But if you look around the world, there are hundreds of examples of people [persistence hunting] in the ethnographic literature until fairly recently," Lieberman said, adding that the so-called runner's high experienced during long bouts of exercise may also be an adaptation to hunting. "It's a heightening of sensory awareness, when your sensory cues become more intense, and that would unquestionably help hunters."

Hunting gave humans access to more energy, which freed our brains to grow larger, from about 40 cubic inches (650 cubic centimeters) 2 million years ago to about 92 cubic inches (1,500 cubic cm) just before the start of the agricultural revolution. In turn, our brains have co-evolved alongside, and fed into, our ability to run and hunt, said Missy Thompson, a neuromechanics biologist at Fort Lewis College in Colorado.

Our spines have what's known as central pattern generators that create and regulate basic movements, such as walking or running, pulling in sensory information from our joints and the bottoms of our feet to keep us moving forward. This form of automation frees the brain to focus on energetically expensive tasks.

"Once, that might have meant dealing with all the sensory input you have while tracking an animal," Thompson told Live Science. "But today it might look like walking or running while looking at your phone."

The advent of technology, starting with spears and bows and moving into the modern amenities of today, means that humans no longer need to run long distances in order to survive, "and yet it's definitely something that our bodies are still made to do," Thompson said. Research has shown that running lowers cholesterol and increases bone density. "In moderation, it's just one of the most simple and best forms of cardiovascular exercise that we can do."

Sometimes it can be difficult to combine attractive design with functionality, but the Brooks Levitate Stealthfit 6 has got it all. A road runner that could easily be worn as a fashion shoe; it is sleek, comfortable but also practical.

Unlike Brook Glycerin 20, which is incredibly cushioned but rather clunky and ugly, the Stealthfit is something you could happily pair with cropped jeans or a summer dress. Yet it is also a strong performer on the road or track thanks to its relatively light, maximal springy cushioning and stretchy, supportive upper.

The firm but bouncy base is ideal for switching between long endurance runs and short, intense speed work. As an all round training shoe it is incredibly versatile, especially for runners who prefer a responsive ride rather than the super cushioned sinking feeling of the Glycerin or Ghost.

Understandably, it lacks some of the pep and propulsion of a carbon plated running shoe, but as a reliable pair to train in before switching to carbons on race day, it is the ideal companion.

That being said, the snug upper, which stretches over the foot and around the ankles, may not suit every runner, and slightly longer socks are preferable to avoid rubbing at the back of the heel.

This model has a supposedly wider mid-foot than the previous 5s, but the toe box is not particularly forgiving and it may not be suitable for those with wide feet. But one thing is for sure, you will always get flattering comments when wearing these shoes, because people can't help commenting on their funky design.

Brooks Levitate Stealthfit 6: How we tested

We tested the shoe on long easy road runs up to 25km, during Fartlek training sessions, on interval reps and at 5k parkruns. We also paired them up with casual day wear and wore them when meeting friends for lunch or playing with the kids at the park. 

Brooks Levitate Stealthfit 6: Build and cushioning

When you first slip on the shoes they can feel a little hard underfoot, but the midsole actually has a lot of spring-back once you get running. The DNA AMP v2 foam is 10% lighter than before, but Brooks have managed to pack more in, meaning the energy returns are greater making for a springier experience.

Mid-foot, neutral runners will appreciate the non-fussy fit, with no guiderails or excessive cushioning. Instead your foot is simply held in place by the breathable one-piece upper. There is no thick tongue to fiddle into the right position and the stretchy material makes your ankles feel well supported, although for some heavier runners it may feel a little tight.

Weight-wise, the shoe is very light on top, although as a result the midsole feels a little leaden by comparison.

Brooks Levitate Stealthfit 6: Design and upper

This is where the shoe really comes into its own. The designs are striking, including a leopard skin option, and a retro black and white color pattern.

The sleek Fit Knit upper is made from 55% recycled materials and delivers comfortable stretch and compression that adapts to your movement. Yes it is a little more tricky to get your shoe on, but once in place the foot is fully supported. It can feel a bit tight around the ankles, so it's important to combine with the right type of socks. In hot weather the upper was light and breathable but also quick drying in the rain.

The wider mid-foot is suitable for those with average width feet, as it allows for foot swelling on longer runs, but the toe box may not be wide enough for those with greater toe splaying.

Brooks Levitate Stealthfit 6: Outsole

The arrow point pattern on the outsole is designed to let the foot move quickly from heel to toe and it certainly does appear to enhance the springy feel when running. After 100 miles, there was no noticeable wear and tear and the durable sole still had plenty of oomph.

Brooks Levitate Stealthfit 6: Performance

If you are used to wearing Brooks' more cushioned road shoes, then the Stealthfit will take a few runs to adjust. The biggest difference is the grip around the ankle from the one-piece upper, which can cause heel rubbing if your socks are not long enough. But once you are off and running, the Stealthfit shoes really do fit like comfortable socks and are great for transitioning between fast and slow efforts.

If you prefer a simpler shoe with less lumps and bumps to support arches, overpronation and ankles, then this is the perfect non-fussy training shoe.

Brooks Levitate Stealthfit 6: should you buy?

If you are looking for a snug, responsive, attractive road shoe for a variety of training sessions then you really can't go wrong with the Stealthfit 6. But those with wider feet, or who like more support or cushioning may find they are not the right fit.

Brooks Levitate Stealthfit 6: User reviews

Out of the 120 ratings on Brooks' website, the average score is a healthy 4.4, with 72% of users scoring it the top 5 stars. Whilst a few people said the shoes were not wide enough and lacked arch support, most of the reviews were glowing with enthusiasm.

One user wrote: "Love this shoe! It is a snug fit, which I like, and it almost feels like it was made for my foot. Very comfortable and kind of springy for my quick paced runs. It feels almost like it’s part of my foot and I forget I have it on. One of my new favorites. It is very lightweight, too."

Whilst another Brooks website reviewer confirmed that people can't resist the urge to comment on the design. She said: "I was out running one morning when a passing runner shouted out 'I love your shoes'. That has never happened to me before."

Brooks Levitate Stealthfit 6: Alternatives

If you want a road shoe with super cushioning to cover endless comfy miles then Brooks Glycerin 20, is the height of running luxury. Sink into these pillowy shoes for your long easy runs.

Meanwhile Nike Air Zoom Structure 24 are a versatile pair which are comfortable straight out of the box. With a supportive wide, stable midsole they are better suited to those with wider feet or looking for additional support.

You might not break any records in Brooks Glycerin 20 but your feet will always be comfy and that's the point. These are Brooks' most cushioned running shoe, which aim to create a "soft floaty feeling" thanks to the supreme softness.

Going one step further than their most popular Ghost brand, the Glycerin are fitted with DNA LOFT cushioning, which create the sensation of stepping onto a sandy beach when you first lace up.

If you love a super soft ride then these will be just the shoes for you but runners who prefer to feel the ground they are moving over may feel restricted.

Although the Glycerin 20s are marginally lighter than their predecessor they are still relatively heavy at 286.3g/0.63lb and they are not the most aesthetically pleasing shoe on the market. This is largely due to the bulbous heel and the bulky cushioning in the tongue and upper.

The cushioning really divided our testers with some cooing over the pillow-y fit, whilst others felt their feet were suffocated by the plush thick upper and described the shoe as like running on the beach. Slow and laborious.

Whether this shoe works for you really depends on the amount of cushioning you enjoy. If a comfortable cushioned long run or walk where you can feel nothing underfoot sounds idyllic then these are the perfect training shoe. But if you prefer a responsive faster run then the Glycerin 20 may disappoint. Despite dividing our testers, we included it in our guide to the best running shoes, as a good option for those wanting maximum cushioning on their runs.

Brooks Glycerin 20: How we tested

We tested these shoes on long trail walks up to 20 miles, easy road runs up to two hours long and also put them through their paces during sprint intervals and Fartlek training. We also tried them out on dog walks in the park and for everyday wear.

Brooks Glycerin 20: Build and cushioning

This shoe is all about padding. The chunky midsole features nitrogen-infused DNA LOFT v3, which is the ultimate tour de force in cushioning. Meanwhile, the padded heel collar and tongue fit snugly around the top of the feet. Wearing the Glycerin 20 is like having your feet hugged by a giant marshmallow.

This is great for people on their feet all day or if you suffer from plantar fasciitis. But it does make for a bulky, relatively heavy shoe which feels rather unresponsive underfoot particular in wet conditions. 

The sponginess of the midsole is long lasting, with our tester finding that the softness remained intact after 12 weeks of long distance hiking.

Brooks Glycerin 20: Design and upper

The Glycerin 20 is not going to win any beauty competitions. It has a lack of streamlining and is rather chunky in design. And although there is a breathable upper mesh, in hot weather the shoe does feel quite cumbersome.

That being said, it has a redesigned midsole and outsole offering a wider toe box. But this extra toe wriggle room is offset by the intense cushioning making it feel like your feet are being held in place by four walls of pillows.

Thankfully, it comes in a wide range of colors, so there is no risk that you get stuck with a color you detest

Brooks Glycerin 20: Outsole

The sole itself has solid traction on the road and didn't lose grip in wet weather. And despite being soft on the inside the firmness of the outside layer of the midsole meant it was durable and did not wear down or crack.

Brooks Glycerin 20: Performance

Off the shelf these shoes are ready to run or walk in providing sustained comfort from the get go. Despite the slightly smothering feeling, they did not rub over long distances and testers feet never felt sore.

They performed best on long slow road runs and gentle off road hiking and were great to wear all day long in the office or whilst doing errands. Where they were less effective was during speed work, as they created more of a sinking feeling than a propulsive or bouncy movement.

Brooks Glycerin 20: should you buy?

If you are a fan of cushioned shoes and prioritize comfort over speed, weight or design then the Glycerin 20 will perform well for you over many hours. 

Brooks Glycerin 20: User reviews

The Glycerin 20 score highly on Brooks' website with an average of 4.4 out of 5. One reviewer described them as "the most comfortable pair of shoes I have ever owned. I wear these to work for 12 hour shifts and my feet are never sore at the end of the day. I also wear them to the gym where I weight-lift and they provide the perfect stability and comfort."

They scored equally well on Amazon, with 80% of reviewers awarding them five stars. One Amazon reviewer said: "I've worn Brooks for over 20 years and they're only brand I'll wear now for running. I have wide flat feet and I cannot describe how comfortable these are for long distance running. I reckon these are the best Glycerin yet. Get them. They are worth the investment."

But unhappy users claimed the shoes had less cushioning then previous models with one Brooks reviewer saying they were "heavy and not comfortable when running".

Brooks Glycerin 20: Alternatives

The Asics Gel Nimbus 25 is another cushioned shoe which provides maximum impact absorption. It's also lighter than the Glycerin 20 and has a slightly lower drop of 8mm.

If you are looking for a little more spring in your step then the Nike Invincible 3 is a great bouncy alternative. It has a stack of springy ZoomX foam in its midsole but still delivers a comfortable, cushioned ride.

The Hoka Mach X is a brand new shoe that builds on the platform of the popular Hoka Mach 5, offering a similarly versatile ride while introducing foams and technology from Hoka’s top carbon-plate racing shoe, the Rocket X2. 

While Hoka highlights the capabilities of the Mach X as a fast shoe in its marketing, it’s actually more than just a speed shoe, being enjoyable to use for a variety of training runs thanks to the comfortable ride.

There is a lot going on in the midsole of the shoe to achieve this, with two different foams, a plastic plate and a pronounced rocker all combining to create the smooth, efficient ride of the Mach X. 

It has a high stack too, hitting 39mm at the heel in the men’s shoe and 37mm in the women’s, but the wide platform plus other features like sidewalls of foam help to ensure the Mach X is still a stable shoe.

The Mach X is one of a new breed of ‘super-trainers’—shoes that bring some of the technology of carbon-plate racers, also known as super-shoes, to daily trainers that can do a bit of everything. 

In this category we find the Saucony Endorphin Speed 3 and Adidas Boston 12 a little more impressive with regards to how fast they are while still being good for easy runs, but the Mach X is an impressively comfortable shoe that can hit fast paces when required, and if you only want one shoe in your line-up it’s a great option. Its versatility earned it a place in our guide to the best running shoes.

Hoka Mach X: How we tested

We’ve used the Hoka Mach X for a variety of different training runs, including very slow and easy recovery runs, plus progression runs and one speed session running at around marathon pace or faster for the last section. We have also tested the Hoka Mach 5 and most of the ‘super-trainers’ on the market from other brands. 

Hoka Mach X: Build and cushioning

The Hoka Mach X has a dual-density ProFlyX midsole with two different foams layered on top of each other. The top layer is made from a PEBA-based foam that is lighter, softer and bouncier than the EVA layer beneath, which is used to stabilize the shoe and increase its durability.

There are sidewalls of the EVA foam that your foot sits within, like a bucket seat, which also helps with stability, something also aided by the wide base of the Mach X. A plastic PEBAX plate is sandwiched by the two foams in the midsole. This adds propulsion and helps you to run efficiently in the same way the carbon plates in racing shoes do, but is less stiff than a carbon plate, and more comfortable for daily training.

Like many Hoka shoes, the Mach X has a rocker design that helps create a smooth transition onto your toes when running. This works well whether you land on your heel or towards your forefoot. If you're not sure how running shoes should fit or wonder can carbon plated running shoes cause injury, we've got you covered.

Despite the high midsole stack the Hoka Mach X is a pretty light shoe at 9.3oz/265g in a US 9.5, which means that it doesn’t feel too unwieldy when you run at faster paces. It’s not as light as a racing shoe, or some of the other plated training shoes available, but it’s lighter than cushioned shoes mainly designed for easy runs like the Nike Invincible 3.

Hoka Mach X: Design and upper

The Mach X has a creel jacquard mesh that is padded enough around the heel and tongue to feel comfortable without becoming oppressive, and it breathes well during runs on hot days. 

As with many Hoka shoes the Mach X is fairly narrow in the forefoot, and if you have a wide foot it might be worth trying a half size up on your normal running shoe size to make sure it’s roomy enough. If you have a narrow or average foot it will fit well in your normal size.

Hoka launched the shoe in eye-catching green and blue colors, with the colors on the women’s shoe being a little lighter than on the men’s. A white version of the shoe with blue accents is also now available.

Hoka Mach X: Outsole

Unlike the Mach 5, which has no rubber on the outsole at all, there is a thin layer of rubber on the Mach X covering the forefoot and most of the heel. There is a large cutout on the underside of the shoe that reduces weight and shows off the plate in the midsole, and some exposed foam in the midfoot, but we have seen no signs of undue wear and tear after around 35 miles in the shoe.

The grip of the shoe is not exceptional when running on greasy pavements in the rain though, with the smooth layer of rubber slipping a little especially when running fast in wet conditions

Hoka Mach X: Performance

As big fans of the Hoka Mach 5, we expected big things from the Mach X and for the most part it delivered as an all-rounder shoe that’s fun to use for any kind of run. We found it to be at its best for more relaxed runs at easy or steady paces, and long runs, when the rockered ride and comfortable foams come to the fore. 

At faster paces it doesn’t have as much of a propulsive feel as some other trainers with plates, like the Saucony Endorphin Speed 3, especially for shorter intervals, but the Mach X does feel efficient when holding fast-ish pace for long periods. 

As well as being a shoe that works well as a versatile daily trainer, it could also be a good option for racing in for people who have found carbon super-shoes like the Nike Vaporfly to be too unstable, not cushioned enough, or simply too expensive.

Hoka Mach X: should you buy?

The Hoka Mach X is a great shoe and one that will fit well into a rotation as a daily trainer that can handle slow and fast runs, or offer a cheaper and more stable alternative to carbon racing shoes. It’s still quite expensive though, and if you’re just looking for a comfortable shoe for easy runs there are better value options.  

Hoka Mach X: User reviews

As a new launch the Hoka Mach X does not have many user reviews yet, but looking at comments from buyers across the Hoka and Sports Shoes websites people love how versatile it is, and that it delivers some of the performance benefits of a carbon plate super-shoes without the high price tag.

Hoka Mach X: Alternatives

The Saucony Endorphin Speed 3 still sets the standard for plated training shoes and has a faster ride than the Mach X while still being nearly as comfortable at slower paces. The Adidas Boston 12 is another excellent all-rounder shoe, while Hoka’s own Mach 5 is a cheaper, non-plated option that can handle a wide variety of runs. The Nike Pegasus 40 offers great value as a comfortable daily trainer, though is heavier and less suitable for speed sessions than the Mach X.

You don’t get to 40 generations of a running shoe without doing something right, and the Nike Pegasus 40 mostly sticks to the blueprint of its immediate predecessor, with the changes made to the shoe being confined to the upper.

Underfoot the Nike Pegasus 40 is the same as the 39, with midsole foam that’s neither overly firm or excessively squishy and a durable outsole that grips well on light trails as well as the road.

The Pegasus 40 is a cushioned daily trainer that can handle a variety of runs, but is at its best for easy runs. It’s not as cushioned as some of the maximally-stacked shoes out there, such as the Nike Invincible 3, but the Pegasus 40 still protects the legs well while being light and nimble enough for faster efforts, even if it’s not an out-and-out speedster.

While the Nike Pegasus 40 is not an update that’s likely to create huge excitement, it retains the key characteristics of the Pegasus and works well as a versatile daily trainer, especially for newer runners. It’s also a pretty good value running shoe, which earned it a place in our guide to the best running shoes, especially as the Pegasus tends to pop up in sales not long after its launch. 

The main cons with the Pegasus 40 are that it is so similar to the Pegasus 39, which is also a tad lighter and cheaper, especially as the older shoe will be in sales even more regularly now the 40 has launched. We’d recommend hunting down a deal on the 39 while it’s still available because that represents better value than buying the Pegasus 40.

Nike Pegasus 40: How we tested

We’ve run over 30 miles in the Nike Pegasus 40, using it for a variety of runs including very easy recovery runs and speedier tempo efforts. Along with using the shoe on the road, we’ve taken the Pegasus 40 onto some light forest trails and a canal towpath since it grips well on those surfaces. We’ve also tested many past versions of the Pegasus, including every generation from the Pegasus 35 on.

Nike Pegasus 40: Build and cushioning

The Pegasus 40 uses the same midsole materials as the Pegasus 39, with React foam encasing two Zoom Air units, one under the forefoot and one under the heel. React foam is pretty comfortable and very durable, but delivers a fairly dull ride, which is why Nike added the Air pods to bring a little more bounce to the Pegasus.

It takes a couple of runs for the shoe to break in before you start feeling the pods underfoot, and even once you do the Pegasus 40 is not the most exciting or springy shoe, but the balanced ride works well for runs of different types and it’s also naturally quite stable, because the foam is not very squishy.

With a stack height of 33mm at the heel and a 10mm drop for a stack of 23mm in the forefoot, the Pegasus 40 has a traditional feel to it. It’s not a max-cushioned shoe like the Nike Invincible 3 or Asics Gel-Nimbus 25, but has enough foam underfoot to protect the legs on longer runs, while being a bit lighter and nimbler than those max-stack shoes for faster efforts. 

At 10.3oz/292g it’s not a lightweight shoe, and this reduces its appeal for faster training, but it can still handle interval runs and tempo sessions, and the balance of cushioning and weight is good for longer events like marathons if you’re a newer runner yet to dip your toe into the world of carbon plate running shoes like the Nike Vaporfly.

Nike Pegasus 40: Design and upper

The main changes Nike made to the Pegasus 40 are all in the upper, which is a single layer of mesh with generous padding around the heel and tongue to improve step-in comfort. 

Nike has reworked the midfoot of the shoe to use a more traditional lacing system than the ‘Flywire’ loops used on the Pegasus 39. Nike has also changed the inner lining on the shoe to allow a bit more give in areas like the toes, heel and arch, as well as being more breathable in those areas.

Truth be told we didn’t really notice the changes in the upper, though we’ve yet to run in very hot conditions in the shoe where the extra breathability might be welcome. The Pegasus 40 fit us well in our normal size, and is reasonably spacious so should work well for those with wide feet, but that is also the case with the Pegasus 39. 

At the time of writing the men’s Pegasus comes in eight colors and the women’s five colors. New colors will be released regularly and you can also design your own Pegasus 40 using the Nike ‘By You’ option. 

Nike Pegasus 40: Outsole

The outsole on the Pegasus 40 has a waffle-inspired pattern and the thick rubber used covers most of the bottom of the shoe. It’s an excellent outsole, providing reliable grip on wet and dry roads and being suitable for light trails as well, and it has also proved durable for us with past versions of the Pegasus. 

Nike Pegasus 40: Performance

The Nike Pegasus 39 was the best Pegasus we’d tested in years, and so the fact the Pegasus 40 sticks closely to that formula is largely a good thing. The shoe is versatile, being comfortable for long easy runs while also being speedy enough to use for fast running, even if more experienced runners will probably prefer to have a more speed-focused shoe for their sessions.

When it comes to faster runs the Pegasus 40 doesn’t deliver the same propulsive feel as training shoes that use a plate, or a more aggressive rocker design, like the Saucony Endorphin Speed 3. It’s a good all-rounder, but the Pegasus 40 does steer more towards easy runs.

One extra string to the Pegasus 40’s bow compared to many road shoes is the fact it’s a good light trail shoe, because of its outsole and the fact it’s not as soft and high as shoes like the Nike Invincible 3, which are unstable when off-road. The Pegasus 40 grips well on park paths and canal towpaths when you do want to run on a mix of road and trail.

Should you buy the Nike Pegasus 40?

The Nike Pegasus 40 is a great running shoe that will work as an all-rounder for many runners, though the more experienced person with a running shoe rotation might find it fits best as daily trainer for easy runs, rather than speed. 

It’s pretty good value (and often in sales) and it’s a shoe that’s unlikely to disappoint, even if it doesn’t necessarily thrill you. The main concern we have with it is that it doesn’t really improve upon the Pegasus 39, so if you already have that shoe or find it in a sale, that’s probably the main reason not to get the Pegasus 40.

Nike Pegasus 40: User reviews

The Pegasus 40 has an average rating of 4.7/5 on the Nike website based on 137 user reviews. Many reviews commented on how comfortable the shoe is, as well as praising its durability. Users also mentioned the breathability of the upper, and loved the design of the shoe, which looks good when not running as well.

Nike Pegasus 40: Alternatives

As mentioned above the Nike Pegasus 39 is a good alternative to the Pegasus 40, while those who want more cushioning might prefer the squishy Nike Invincible 3. The Puma Velocity Nitro 2 is a strong alternative that’s cheaper than the Pegasus 40, while being lighter, softer and having an even better outsole. Another good cushioned daily trainer to consider is the On Cloudsurfer 7, which has a fantastically smooth and comfortable ride for easy runs, but it is more expensive than the Pegasus 40.

The Asics Gel-Cumulus 25 is designed for neutral road runners with longer distances in mind. The lightness of this model outdoes the previous version by approximately 10g/0.3oz per shoe, but has less in the way of outsole rubber. The mesh upper remains the same mix of mesh and canvas as previous iterations and does the job of keeping the upper foot cool on hot days and more intense training sessions.

It provides a noticeable degree of comfort, according to their official website, and achieves this through improved and updated midsole cushioning with more foam. Asics have also included their Pure Gel technology to add more softness and shock absorbing qualities to their previous models of this style. 

We tested out the women's shoe in a US size 8, a half size up from our usual as advised by Asics, and found it to be one of the best running shoes for supination, successfully holding its own against some pricier running shoes.  

The construction of the outsole has changed since the Gel-Cumulus 24. There is less overall outsole rubber, but this is placed strategically at the heel sides and toe areas rather than all over.

Asics have exceeded their previous offering of colors in the Gel-Cumulus 25 running shoe by giving a choice of 13 colorways.  This means there is something to delight everyone. Another attention to detail is their standard foot or narrow foot versions, which might encourage a more diverse cohort of runners. 

Asics Gel-Cumulus 25: How we tested

Our tester put the Asics Gel-Cumulus road shoes through their paces by selecting runs from 5k up to 10km distances covering around 40km overall. After a break of a week their overall comfort was checked again. No rubbing and no joint discomfort were evident in the second trial.

Mostly these runs were performed in warmer weather with a variety of terrains including off road stints to test their capabilities outside of what they were built for. The many differences found on road surfaces are broad and the shoes handled tarmac, concrete pavements, grassy lanes and gravel surfaces well. There was a bit of skidding on tarmac with loose grit or dried mud. The overall grip was good with no problems on hills or a few intervals within runs. They were also responsive to the needs of our tester’s home gym workouts on a wooden floor.

Asics Gel-Cumulus 25: Build and cushioning

The technology use in the Asics Gel-Cumulus 25 is apparent in the build and cushioning. The lightweight construction includes the FF BLAST PLUS cushioning which has been improved and the heel stack of 8mm adds to the pillowy effect. 

The shock absorbing gel technology helped with recovery after a run as impact on the joints is reduced. The bouncy cushioning made the glide through effective and took comfort to another level ensuring stability, balance and surefootedness.

Asics Gel-Cumulus 25: Design and upper

Asics's attention to design elements has come through in so many ways in this one shoe. The simple look and style of the stacked heel is balanced with the 13 different colorways of the uppers, matching running comfort with beautiful bright colors or plain combinations. The availability of a standard width and a narrow width adds an inclusive vibe to this particular shoe. 

An Ortho-Lite sock liner adds comfort to the smooth inner. Padding around the heel area and the inner cushioning around the foot was less than the tester was used to but adequate to the needs of an everyday training shoe.

The Asics official website draws attention to the upper by promoting their use of over 90% recycled materials. The mesh upper has cooling breathability and even the little heel tab adds to the overall thoughtful design extras. 

Asics Gel-Cumulus 25: Outsole

The updated Gel-Cumulus 25 has less AHAR LO outsole coverage than its predecessor. This means that it is strategically placed and makes for a lighter shoe than previous models. The outsole traction was effective without feeling unbalanced. We found some wear and tear after testing which is to be expected. 

The updated midsole is promoted as being the most comfortable and cushioned. It also boasts FF BLAST PLUS foam the full length of the midsole. The ride feel was plush and the cushioning lived up to the hype.

Asics Gel-Cumulus 25: Performance

The Asics Gel-Cumulus 25 is a great allrounder and everyday training shoe. The level of comfort and cushioning means that they are ready-to-wear. No rubbing, discomfort or need to break the shoe in. Their effectiveness as a road shoe does not preclude a bit of off-road but traction is reduced. The pick-up on hills is an added surprise and makes for a fun hill interval.

Asics Gel-Cumulus 25: should you buy?

Yes. The simple truth is that the Asics Gel-Cumulus 25 shoe might be pricey, but it's super comfy and cushioned with some great updated technology to support the claims of shock absorbency, lightness and comfort. 

Asics Gel-Cumulus 25: User reviews

Buyers on the official Asics website give a 4.7/5 average rating for the newest Gel-Cumulus shoe. The reviews for comfort and quality are rated as ‘perfect’ and ‘excellent’ respectively. 

Amazon’s global ratings give 4.2/5 overall. The most frequently used descriptor by Amazon reviewers for the Gel-Cumulus 25 is ‘comfortable’.

Asics Gel-Cumulus 25: Alternatives

For a different budget there are other alternatives to explore. Our tester’s current running shoe is the Karhu Ikoni, which is less stacked at the heel but is on a par with the Asics Gel-Cumulus 25 for comfort. It also comes in at $140.

Other recommendations to compare and contrast are Saucony Ride or Nike Pegasus. Reviewers of these two cheaper alternatives rate their comfort for neutral runners. 

The Nike Invincible 3 mostly sticks to the blueprint of the first two versions of the shoe, with its star feature being the ZoomX cushioning used in the midsole. This is the same soft and springy foam used in Nike’s top racing shoes, the Vaporfly and Alphafly, but in the Invincible it’s there to create a comfortable and fun ride for easy training runs, rather than to help propel you to PRs.

One concern that has surrounded the Invincible since the first edition is that this ZoomX midsole is not all that stable, especially without the carbon plate you have running through it in the Vaporfly and Alphafly. With that in mind Nike took steps to make the Invincible 3 more stable by adjusting the upper, midsole and heel counter on the shoe.

These updates do increase stability, but this is still not the Invincible 3’s forte, and although it is a uniquely springy and enjoyable shoe to use at times, at other times the instability is enough of a concern that we’d rather use other cushioned shoes.

If that wobble isn’t a worry for you, then the Nike Invincible 3 is one of the top cushioned shoes available, which earned it a place in our guide to the best running shoes. It’s best used for easy and long runs at your slower paces, being a little too heavy and awkward to be ideal for faster training sessions, but it has a little versatility thanks to the bouncy midsole.

Nike Invincible 3: How we tested

We’ve run around 50km in the Nike Invincible 3 across six runs. Most runs have been on the road, with a couple on the treadmill, and most have been easy runs in line with the shoe’s purpose, though we did test out its speed with a tempo 5K during a long run. We’ve also tested the original Nike Invincible and the Nike Invincible 2, so we can compare the new shoe to its predecessors. 

Nike Invincible 3: Build and cushioning

Like the original Nike Invincible and the Nike Invincible 2, the key feature on the Nike Invincible 3 is its midsole, which is made from the soft and springy ZoomX foam also used in the Nike Vaporfly racing shoe. 

There is more ZoomX than ever crammed into the Invincible, which has a higher and wider midsole than its predecessors, standing 40mm tall at the heel and 31mm at the forefoot, which is 1mm higher than the Invincible 2 across the shoe. 

The extra width is needed to increase stability because of the squishy midsole foam, but more foam does mean that the Invincible 3 is the heaviest Invincible yet at 11.1oz/316g in a US 10, compared with 10.7oz/303g for the Invincible 2 in the same size.

Every generation of the Invincible has had a large plastic clip running around the heel to increase stability, but with the third version this clip now partly sinks into the midsole foam to cradle the back of the foot more securely. 

Nike Invincible 3: Design and upper

Nike has redesigned the Flyknit upper on the Invincible 3 to be more supportive around the midfoot and generally less stretchy. These changes aim to lock the foot down more securely and reduce any lateral movement in the midfoot while running, which helps with stability.

There is a little less padding around the collar of the shoe, and the changes here can make the fit less secure at the back of the Invincible 3 compared with the previous versions. We still found that the shoe fit well in our normal running shoe size overall, but the heel is a bit loose and some runners have found that it rubs the skin. Heel-locking your laces will help, but this is not a problem we had at all with the Invincible 2.

There are currently four colors available of the Invincible 3, and you can also create a customized pair using the Nike By You service.

Nike Invincible 3: Outsole

Nike has made small but useful updates to the outsole of the Invincible 3, which has a waffle design with slightly deeper lugs than on past versions of the shoe. This increases the grip it provides in wet conditions, and will also boost durability. We’ve found that the outsole lasts well on past versions of the shoe and have seen no undue wear and tear on the Invincible 3 so far, and it has gripped well on wet pavements. 

Nike Invincible 3: Performance

The ZoomX midsole in the Nike Invincible 3 delivers a comfortable and enjoyable ride that really is unlike anything else on the market, aside from the older models within the Invincible line itself. The cushioning compresses significantly to soften your landings, before springing back up to bounce you on your way.

That springy feeling is ever-so-slightly more muted in the latest version of the shoe, partly because it’s a little heavier, but also because of the adjustments Nike has made to increase its stability by moving the heel clip lower and making the upper fit more securely in the midfoot.

This is a trade-off many runners will be happy to make as the Invincible has always been a shoe with stability concerns because of the soft midsole. However, while the new shoe is an improvement on this front, it’s still not very stable, and at times we’d hesitate to use it, or completely avoid it, for fear of aggravating niggles.

If you’re a runner who overpronates the Invincible 3 is not going to be the best option, and if you often run on uneven terrain then a more grounded and stable shoe will probably suit you better.

In the right conditions, however, the Invincible 3 is an incredibly enjoyable shoe to use for relaxed runs because of its bouncy midsole, and that springy ride does mean it can handle some speedier running as well, though it’s certainly most suitable for easy runs because of its size and weight.

Nike Invincible 3: should you buy?

Despite the stability concerns we have with the shoe, the Nike Invincible 3 is one of the best max cushioned running shoes you can get thanks to its impressively comfortable and bouncy ride. If you are a neutral runner and like a soft ride, it’s a great option, though we do slightly prefer the older Invincible 2 if you can still find that shoe.

If you need a more stable shoe or prefer a firmer, more grounded ride in your cushioned shoe, then the Invincible 3 is one to avoid. It’s a love it or hate it kind of shoe, and the wobbly midsole does mean it’s not always a suitable pick for regular training.

Nike Invincible 3: User reviews

The Invincible 3 has an average rating of 4.4 stars out of five from 110 reviews on the Nike website, with runners hailing how comfortable it is and noting that it is a little more stable than the previous versions of the shoe. Some runners did note the added weight as a negative though, and several did say that the new heel design was a little loose so the shoe rubbed during runs. 

Nike Invincible 3: Alternatives

The Asics Gel-Nimbus 25 is another max-cushioned neutral shoe that has a more stable ride than the Invincible 3 while still being very comfortable. The New Balance Fresh Foam X More v4 is another highly-cushioned shoe that has a stable ride, though its midsole isn’t as lively and bouncy as the foam in the Invincible 3 or Gel-Nimbus 25.

There are also more traditional cushioned shoes with lower stacks than the Invincible 3 like the Adidas Ultraboost Light, Brooks Glycerin 20 and Saucony Triumph 20, that are more stable and a bit more versatile for daily training. 

If you can find the Nike Invincible 2 in a sale somewhere then that would also be a good alternative, since we actually prefer how it feels underfoot to the newer model.

For some people, nothing beats a long walk on a sandy beach. But there's no denying that it's not as easy or as fast to get around on the beach as it is on a road or a sidewalk. But why is it so hard to walk on sand?

"The problem with sand is that it's soft; you 'sink in' at each step," Paola Zamparo, a biomechanics researcher at the University of Verona in Italy, told Live Science in an email. This forces you to use 2.1 to 2.7 times more energy with every step you take, according to a study in the Journal of Experimental Biology.

But it's not just that sand deforms when you step on it; the unevenness of beaches and sandy dunes also makes them tricky to move across. "On sand, the base of support is also irregular, and to move on irregular terrain requires additional energy," Zamparo said. This forces your body to make small, often subconscious adjustments to your gait, engaging muscles — especially in the ankle and foot – that might otherwise get more rest. These muscles "will need to actively contract to ensure stabilization," said Barbara Grant, a biomechanics researcher at the University of Liverpool in the U.K. A similar effect is also at play when you hike on a trail with lots of rocks and roots; even if you walk at a reasonable pace, you'll still tire out faster than you would when walking on a sidewalk.

Related: Why do we bend our arms when we run?

Another idea is that people walk differently on sand than they do hard surfaces, a 2022 study in the Journal of the Royal Society Interface found. Grant and her fellow researchers at the University of Liverpool compared how people walked on foam versus solid surfaces by analyzing the forces under their feet and how much oxygen each person consumed. They found that walking on soft surfaces, such as sand, mud and snow, caused people to take longer strides and make larger motions at their hip and knee — actions that use more energy than walking on a solid surface.

Interestingly, scientists have found that running on sand reduces the disparity in energy expenditure. Running along the beach requires only about 1.6 times as much energy as running on a flat, stable surface. However, because running (at least at a fast pace) is more energy-intensive than leisurely walking is, you'd still spend a lot more energy sprinting over sand compared with strolling on it.

But as experienced beach walkers know, there's a way to make it easier to walk on sand: Just add water.

"When sand is wet, it becomes more compact, and walking on it is more similar to walking on firm terrain," Zamparo said. In other words, it's much easier to cross a beach by walking along the shoreline, where the waves roll in and out. This is a balance though; too much water could make the sand soupy and soft once again.

If water isn't an option, there is another way to make traversing sand easier: "Increase your surface area," Grant told Live Science. This could be accomplished by wearing shoes or changing your gait, landing more flat-footed than you might otherwise.

Although it's more difficult, there are some good reasons to exercise on sand. "The impact forces are lower on sand than on firm terrain," Zamparo said. Research suggests that walking or running across sand is much easier on your joints and muscles, especially compared with an unforgiving surface such as concrete. This means sand is a better surface for helping athletes recover more quickly from workouts and for people who are rehabbing after injuries. In fact, many professional athletes, including NBA star Russell Westbrook, incorporate sand training into their workout regimens. However, Grant recommended exercising caution during sand workouts. "Due to the instability of the sand, there is potentially a greater risk of tripping or falling," she said.

So the next time you take a nice, relaxing stroll along the sand, remember this: You're actually working extra hard — all the more reason to celebrate with that margarita during your beach vacation.

From sprinting to long distance, the body uses a lot of energy during running and eventually becomes fatigued. 

How often the feet hit the ground and at what angle can not only improve running efficiency, but potentially help prevent injury too. This is known as cadence — something that many of the best running watches now have the ability to track.

But what cadence is best? And is it possible for someone to change their running cadence? We looked at the science. 

What is cadence?

Cadence refers to how many times a person’s feet strike the ground in one minute. It is also known as foot turnover, foot strikes, step frequency or step rate, and it measures both the left and right feet. In comparison, a stride is calculated on just one side and refers to the length of a step.

"Cadence is really just the frequency of how fast we are striking the ground with our feet," said John Mercer, a professor of kinesiology and nutrition at the University of Nevada. A low cadence means someone is taking fewer steps per minute (spm), while a high cadence means more frequent steps. 

Cadence can impact stride too. In a 2014 study in the Journal of Sports Science, runners increased their cadence by 10%, finding that it subsequently decreased their stride length. 

Why is cadence important in running?

Sports scientists have long been studying the best way to run that uses the least amount of energy and the least amount of oxygen. Part of this puzzle is understanding the impact of cadence in running.

"From a physiological perspective, cadence tells us what's happening internally and how to be the most effective and efficient runner,” Mercer told Live Science. 

Having a high cadence is important for sprinting because it enables someone to run faster. However, it is still important for distance running too.

"You're trying to manage the impact that you're taking with each stride when running at distance, while at the same time trying to operate in this optimum range to use the least amount of energy to cover [that] distance," Mercer said.

Whilst sprinters may rely on a longer stride together with a high cadence, endurance runners are often advised to maintain a short stride but high cadence to avoid landing with their feet too far in front of their hips or knees ⁠— known as overstriding. Overstriding can be more impactful on the joints and may lead to injury. 

"We tend to hit the ground with more of the rear foot when we take a [lower cadence] and a longer stride length,” Mercer said. “As we shorten that up [increasing cadence], we may hit more mid foot.”

A 2011 study published in the journal Medicine and Science in Sports and Exercise found that increasing cadence decreased impact load on the lower body. The findings indicated that a 10% increase in cadence substantially reduced energy absorption at the hip and knee, while a 5% increase reduced the total work performed at the knee. Having a lower impact load could mean a lower risk of overuse injuries such as runner's knee, the researchers concluded.

Every person has a natural running cadence, Mercer said, and although it can be difficult to change, it is possible. “In most cases, if runners are going to change their cadence they will most likely need to increase it rather than decrease it,” he said.

Is there an optimum cadence?

The figure often touted for optimal running efficiency is 180 spm, based on a key study conducted on Olympic distance runners and published in “Daniels' Running Formula” (Human Kinetics, 2005).

A study of 20 elite runners competing in a 100k road race, published in the Journal of Applied Physiology, also found the average cadence to be 182 spm. However, there were big variation between competitors, ranging from 155 to 203 spm. The fastest speeds were associated with the greater step frequencies.  

Competitive distance runners tend to maintain a cadence between 170 and 180 spm, whilst recreational runners tend to range between 156 to 170 spm, according to a 2015 study published in The Journal of Experimental Biology.

Ultimately, Mercer said, runners will have their own optimal cadence range which will vary depending on running conditions, as well as factors such as age and height. So while making tweaks to running cadence may improve efficiency and reduce injury risk, there is still a degree of personalization involved.

If you’ve ever cheered on a group of exhausted marathon runners with big smiles on their faces, you may find yourself wondering why they look so happy. As it turns out, there is a phenomenon called the “runner’s high” which floods the brain and body with feel-good chemicals.

Ask a runner to explain themselves and chances are they'll say something about the fabled runner's high. But what exactly is a runner's high? How does it affect the body? And can it really make you feel intoxicated?

• Related: Best treadmills for home use

What is a runner's high?

Despite the challenging amount of effort required when you run, you may finish a session with a smile on your face, feeling lighter than air. This is the runner's high — the strange euphoria that sets in after a long bout of aerobic exercise. 

The term "runner's high" probably originated sometime in the 1970s during the United States' first recreational running boom, according to reporting by the Chicago Tribune.

"In the scientific literature, it's used as more of a shorthand for a range of changes to your physiological state that occur with exercise," David Raichlen, an evolutionary biologist at the University of Southern California, told Live Science.

The range of changes include subjective things like improved mood and a general sense of wellbeing, as well as measurable alterations in body chemistry. Over the past few decades, one particular group of exercise-related chemicals has received a lot of scientific attention for its link to a runner's high: endorphins.

How are endorphins related to a runner's high?

As the character Elle Woods famously remarked in the 2001 film "Legally Blonde," "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands."

During aerobic exercise, your body begins to release a cocktail of chemicals, including several different endorphins. Functionally, these compounds mimic the effects of opioids but on a much milder scale. Studies show that they help to relax your body and decrease your perception of pain, according to a 2010 review paper published in the Hawaii Medical Journal. This might explain how after a gruelling run, people still feel great, despite pain caused by the exertion.

For decades, many scientists believed that in addition to relieving pain, endorphins also boosted a tired runner's mood. There was just one problem: Endorphins don't cross the blood-brain barrier, meaning that they shouldn't be directly linked to happiness. 

When scientists began to take a closer look at the chemicals coursing through runners' bodies, they found a whole slew of lipid chemicals — called endocannabinoids — and neurotransmitters that hadn't previously been associated with exercise percolating in various tissues. Like endorphins, endocannabinoids can influence mood. But unlike endorphins, these chemicals can cross the blood-brain barrier. 

How does a runner's high affect the body and mind?

A 2021 review published in the journal Psychoneuroendocrinology suggests that endocannabinoids are actually the key to unlocking that feeling of inner peace. Meanwhile 2019 research in the journal Acta pharmacologica sinica indicates that endocannabinoids are chemically related to the active ingredient in cannabis, tetrahydrocannabinol (THC), which might be why people feel “high” when they are coursing through the body.

Like THC, endocannabinoids — especially one called anandamide — can cross the blood-brain barrier and bind to receptors on neurons. However, unlike THC, which "just kind of piggybacks on our body's own systems," Raichlen said, endocannabinoids are produced naturally within the body and tend to have more subtle effects on our mental state. That's why it feels quite different, Raichlen said, a runner's high is less of a high and more of a gentle lift. 

In addition to endorphins and endocannabinoids, exercise also releases the "feel-good" chemical dopamine, a heavy-hitter for the body's reward system, related to motivation and why some people are more motivated than others. This pleasure inducing neurotransmitter is also released when you win the lottery, orgasm or take a bite of an ice cream sundae. Dopamine might contribute to the overall sensation of the runner's high as well, providing your body with a little mood boost for its hard work, according to 2016 research published in the journal Frontiers in Psychology. 

Achieving a runner's high

The most obvious way to get a runner's high is to start running, particularly long-distance running. It may take several miles for the effects to kick in, though it's difficult to quantify exactly when, where and for how long a runner's high will occur, Gina Kolata reported for the New York Times. 

And not every runner — or every run — will be able to produce a runner's high, according to David Linden, a professor of neuroscience at Johns Hopkins University, writing on the Hopkins health site. 

While the moniker “runner’s high” indicates that you can only experience these physiological changes while pounding the pavement, other aerobic activities, including biking, swimming and strenuous hiking, can trigger the same response.

Interestingly, humans aren't the only animals that have exhibited signs of runner's high. Several experiments have observed a similar phenomenon in mice. Raichlen's lab has also tested dogs and ferrets by putting them on a treadmill and looking for exercise-induced euphoria, according to research published in the Journal of Experimental Biology. After 30 minutes of running, the dogs appeared at-ease; blood tests revealed elevated levels of endocannabinoids in their systems. 

"We didn't see that in the ferrets," Raichlen said.

Is a runner's high good for you?

One major benefit to achieving a runner's high is that it makes exercise more enjoyable. By extension, this makes people more likely to stick to an exercise routine, which, according to the American Heart Association, is a key component of long-term heart health. There is also good evidence that, over the long term, exercise can have significant mental health benefits such as reducing anxiety and stress, according to 2006 research published in the Primary Care Companion to The Journal of Clinical Psychiatry.

So far, there is little evidence that a runner's high is healthy in and of itself. But at the very least, Raichlen said, "It's not unhealthy." So go ahead and lace up your shoes. You're free to chase that runner's high as far as it takes you.

Running is great not just for your body but your mind, offering a huge array of physical and mental health benefits. That said, we all need an extra bit of motivation or inspiration, and studies have shown that music during running, or any exercise, can actually lower your perception of effort and reduce some of the pain associated with training hard. It can even help you with your pacing.

Unlike standard headphones, running models should be able to withstand movement and also be resistant to sweat and showers. The best models are now wireless and compact, and some also come with noise-cancelling features. We’ve put them to the test for you, so you know which ones are worth investing in the upcoming December sales.

It's also a great idea to keep track of your workout when you run and there are some great running watches and fitness trackers to help you do that - as well, of course, as our guide to the best running shoes.

The quick list

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Best running headphones

With a perfect fit that stays put however vigorous your workout, the Jabra Elite 8 Active Gen 2 are a near-perfect pair of running headphones, and certainly the best pair we have ever tried. The fit is also supremely comfortable, without relying on uncomfortable stiff silicone wings or awkwardly located hooks to keep them in place.

Perhaps more importantly, they also offer superb sound quality and solid ANC, along with top-notch durability that meets the US military standards. Whether you are an occasional jogger or semi-professional sprinter, the Jabra Elite 8 Active Gen 2 will guarantee a fantastic user experience.

We also love their simple controls, controlled by one click of a button build into the outside of each earbud itself. Unlike some of the touch-controlled options, this means that they can easily be used during a run, and they are also far less likely to be touched by accident.

They have a good battery life, lasting up to 100 hours on a single charge if you include top ups from the charging case. That makes the Jabra Elite 8 Active Gen 2 a great option for ultra runners, or simply those planning long trips in the great outdoors.

Priced at $229.99, the Jabra Elite 8 Active Gen 2 are certainly relatively expensive, but when it comes to sound quality and fit, they offer fantastic value for money.

• Read our full Jabra Elite 8 Active Gen 2 running headphones review

Best Apple headphones

The Airpods Pro 2 are the best Apple headphones we've tested for running, and a far better option for working out than the Airpods Max. The sound quality is excellent, as is the noise cancellation, but we did find the sweat resistance not quite as good as other models we tried, so we suggest these might be best for lighter runs or jogs rather than intense sweaty speedwork or long runs. Our reviewer also found the lack of additional ear fins meant they weren't the most secure in place.

Having said that, they still have great features that make them fantastic for running. As normal for airpods, removing a bud automatically pauses playback, which means less faffing with your phone when you finish a run or need to pause.

We also liked the ear-fit test which helps you find your perfect fit and optimises the noise cancellation. We particularly liked how easy it is to switch your playback from your phone or laptop to the airpods. You simply put the open case near your phone or laptop and the music will transfer to the buds.

The controls on the airpods are smooth when you're running, controlled via the stem with up, down, presses and squeezes for various commands. We also loved how you could transfer between transparency and noise cancellation with a simple hold of the stem — this is ideal if you're running near busy roads and need to cross.

While their battery life is less than some other options, at around 24 hours, we found this didn't diminish over time of ownership. The airpods are a great option for those who want a long term option and don't get too sweaty on their runs.

• Read our full Apple Airpods Pro 2 running headphones review

Best running headphones for a secure fit

Since Apple launched the first Airpods back in 2016, many a user has accidentally left one in pocket and put it through the washing machine, or lost one and never found it again. Fortunately, with the PowerBeats Pro, there’s no risk of this.

Their design includes soft plastic hooks that loop around your ear to keep the earbuds firmly in place. Because these are soft and slightly malleable, you can push them into position for a personalized fit. Combine this with your preferred silicone tip from the set that come with the PowerBeats Pro, and you'll get a comfortable, foolproof fit.

A single charge will power the earbuds for nine hours, which means they would work well for marathon runners and for other endurance events.

We also liked the physical volume and action buttons (one on each earbud) which we found more useful than touch controls. They are easier to use on the move, and less likely to be triggered when accidentally brushed by a sweat-mopping forearm.

However, there is one thing really missing from the PowerBeats Pro, and that is ANC. It's a feature we would really expect to see in top end sports earbuds, though the solid seal offered by the silicone earbuds and the 12mm driver size means you still enjoy good quality audio. Acoustics aficionados may also want a more powerful sound, but they still offer a better listening experience than most headphones.

• Read our full Beats Powerbeats Pro review

Best running headphones for value

Finding a top pair of true wireless running headphones for under $100 is no easy task, but we think we have managed it. Despite the budget friendly cost, the sleek Mifo O5 Plus Gen 2 earbuds look truly top of the range, and they are incredibly comfortable to wear.

With a choice of seven different sizes of silicone bud, you will find one that provides a good seal. As you might expect at the price, they don't come with ANC but that seal does work well to provide passive noise cancelling.

What's more, they don't move, whether it's running, box jumping or burpees, they stay firmly in place. When it comes to use outside, they also have an impressive IPX7 waterproof rating, so will cope with even heavy downpours.

Their battery life is also impressive. The earbuds alone will do seven hours on a single charge, which is a solid performance by most true wireless headphones' standards. But when the metallic portable charging case is brought into consideration, this figure flies up to over 100 hours. Pair this with the fact that you can charge them up in just 20 minutes and you’ve got a whole lot of playback time before you have to seek out a mains outlet again.

The sound quality may not meet dedicated audiophiles' expectations, as we found it was good without venturing into the mind-blowing realms of the Bose and Soundcore sets. But they were incredibly comfortable for longer wears — something we think makes them a good fit for trail runners after a hardy, long-lasting and secure pair of headphones.

• Read our full Mifo O5 Plus Gen 2 Earbuds

Best running headphones for blocking out noise

If you want the best quality sound without breaking the bank, then the Soundcore Liberty 3 certainly deliver just that. The sound is highly customizable in the accompanying Soundcore app, so you can tinker away to your heart's content with the EQ or even put them in a "professional mode" designed by Grammy-winning producers.

They also come with 3D surround sound and remarkably efficient HearID noise cancellation (ANC) to totally block out external distractions. Though we would, of course, recommend that you use transparency mode (which lets in some external sound) for safety when you are outside or near traffic.

The one downside we found was that the fit wasn't always as secure as some other models. There are four different silicone tips and wings included for you to try and find the right size, and this worked well on lower impact workouts. But once we upped the insensity, and therefore movement, they did sometimes come loose.

So if sound quality is your top priority, then these are a great choice, but if you want something to stay put during intense sprints or burpee sessions, look elsewhere.

• Read our full Soundcore Liberty 3 Pro Earbuds

Best headphones for Samsung users

While Samsung has designed these buds to connect with other Samsung wearables, they offer a faultless Bluetooth connection for both Android and iPhone users. They also have a great secure fit, barely needing any adjusting at all during our rigorous testing.

The buds work with a partner app — the Samsung Galaxy Wearable app —which gives you control and allows you to fully personalize your sound using various settings.

However, while tech-backed 360 sound ups the audio quality tenfold, regardless of what device you connect to, this app is only available for Android and Galaxy users with this model. iPhone users can still connect via Bluetooth and use basic touch controls by tapping the buds to pause, stop, and play. But the app allows Android users to do more like set notifications, integrate Spotify, use equalizer settings, and access features like ‘find my earbuds.’

ANC (noise-cancellation) settings are also available in-app, and two outer and one inner mic detect ambient noise to improve sound quality and block out external noise, creating a truly immersive music experience.

We paired these buds with our iPhone, which meant our experience was limited, but the sound quality continues to be brilliant. Outdoors, we had to max out the volume to reduce traffic noise, but being able to tap the earbud to start and stop music was handy when running. Although, we accidentally activated them a few times when adjusting the fit.

• Read our full Samsung Galaxy Buds2 review

Best running headphones for audiophiles

As soon as you put the Bose Sports into your ears and press play, you know you are dealing with a quality pair of headphones. The sound is rich and smooth, with balance and detail that will do your music justice — whatever the genre.

In fact they also sound great whatever you listen to, so if you want something that will work for both running routes and to listen to podcasts and videos on your commute, then the Bose Sports can do it all.

The fit is great due to the unique “StayHear Max'' silicone tips and wings. After placing these in our ears and twisting them backwards slightly to lock them into place, we found they were unmoving during longer runs and even a quick interval session. What’s more, because the silicone is softer and more forgiving than other models like the JBL Reflect Flow Pro, our ears never ached and we almost forgot we were wearing them.

The Bose Sport’s touch controls are also the most comprehensive we found. There are no single tap commands, minimizing the risk of an accidental press, while double taps, holds and swipes can pause, play, skip tracks and alter the volume. You can also set a shortcut on the left earbud to automatically open and play Spotify, which we liked as it minimized pre-workout distractions.

The frames are slightly bulkier than most, protruding from the ear slightly, and both the earbuds themselves and their frame have a slightly less premium plastic finish that feels less luxe than the the Mifo O5s or Adidas FWD 02s. There is also no ANC, which is a shame.

But don’t let this take away from their overall performance. If there was a Venn diagram representing music lovers and sports fans, these headphones’ reliable fit, comfort and warm sound would make them a great investment for anyone in the middle.

• Read our full Bose Sport earbuds review

Best on-ear earbuds

Are these really earbuds, or simply headphones? That's what we asked in our Shokz OpenFit review. After all, if they don't need to go in your ear, then can they really be the former?

However that's splitting hairs. While most Shokz products use bone conduction technology, the OpenFit use traditional air conduction like other wireless buds. Their open construction means they play audio from four speakers with impressive fidelity.

Their design is specifically tailored to allow you to still experience ambient sound, so if that's an issue then they are clearly not the right set for you. They are, however, really comfortable for long periods of wear.

The open ear construction also means there is of course no noise cancellation available. But the ability to hear music yet also experience ambient sound is precisely the selling point for some, particularly those concerned for safety or needing to be able to hear external sounds for other reasons.

They're an excellent alternative to the more traditional in-ear earbuds that may be just what you've been looking for, especially if you can't have or don't like having things inside your ears.

• Read our full Shokz OpenFit review

Best bone conduction

If you've never used Shokz bone conduction technology, then prepare for a very different experience. The Shokz OpenRun headphones, formerly known as the Aftershokz Aeropex, sit in front of the ear and use this bone conduction technology to transmit sound to your inner ear via vibrations in your cheekbones.

For first time users, this can take a litte while to adjust to, but the open-ear design certainly has many benefits. If you tend to run on roads or in busy city environments, Shokz promises these headphones will allow for “total awareness of your surroundings” so you can rack up the miles in safety. They’re also great if you run with a buddy, as you can talk without pausing your music. Some races will also allow them even when traditional headphones are banned for safety reasons.

However, the open-ear design does mean they can’t offer ANC or sound isolation, meaning they’re not great for anyone wanting to drown out their gym's outdated radio. Instead, these should be reserved for outdoor pursuits like running, hiking and cycling.

Those new to bone conduction technology may well be surprised but just how good the sound is, and how it can still pack a punch when you crank up the volume. We still found the OpenRuns didn’t have the same power or clarity as in-ear buds, but if you don’t like the feeling of in-ear silicone buds then Shokz should be your first port of call.

• Read our full Shokz OpenRun review

Best running headphones for sensitive ears

The Jabra Elite 4 Active earbuds are very much of the of the "if it ain’t broke, don’t fix it" school of design. There's no mad reinvention here, just a solid pair of headphones that deliver a great natural and stable fit and impressive sound.

Instead of silicone wings or ear hooks, they opt for an ergonomic frame designed to move with you as you exercise. We were initially skeptical about this lack of security features, but in turns out to work really well. This is great news for anyone who doesn’t like the feeling of too much pressure on their ears or finds the area quickly becomes sensitive. They offer a much more natural feeling alternative to other mainstream sports earbuds.

What's more, they also have ANC, customizable equalizer and an immersive sound. Music sounds great, and we could really feel the extra oomph of the audio as we took on testing topography.

If you want to take them off-piste and on to the trails, you don’t need to worry about dirt or splash damage either. They have IP57-rated water and sweatproofing, so perspiration and precipitation needn’t be a concern when wearing them.

They don’t have touch controls, with each earbud instead having a concealed button on the outside of its frame. We did, however, find these a little fiddle to use, and they require a fair bit of force to be pushed into our ear.

• Read our full Jabra Elite Active 4 review

Best running headphones for comfort

Among the likes of audio royalty such as Bose and Beats, Adidas may be a surprising name to see in this list. And they are a slightly older model that's now harder to find, but if you do spot them, then you might want to consider snapping up these excellent earbuds. They were specifically designed by Adidas for running, and we think the brand really nailed its brief.

Nowhere is this more evident than the fit. Of all the headphones we tested, these were by far the most comfortable, and placing them into our ears felt as natural as slipping on a sock. They didn’t let us down during runs and other exercise sessions either, with a choice of four silicone tips and four wings so you can find the right size for you via trial and error. Once we’d found a combination that worked, we found these headphones didn’t come dislodged — whether we were out on a fast 5K or hitting handstand push-ups in a CrossFit box.

The sound is powerful, with a booming bass that lends itself well to electronic music. There is no ANC, and those who prefer working out to softer genres may want a more cleaner sound, but you can play with the EQ settings in the Adidas Headphones app to nullify this somewhat.

The earbuds themselves feel robust, with a premium rubberised finish, and the charging case looks cool at first with its fabric lid. After using them though, we would’ve preferred a sturdier case to inspire confidence when we popped them loose into our kit bag.

• Read our full Adidas FWD-02 Sport Headphones review

The best budget running headphones for shorter distances

For those on budget but still looking for great quality sound and comfort, the Earfun Air S are a great option. At under $80 (and they can often be found for even cheaper) they still provide high quality sound, functionality and a comfortable fit that holds up even during the toughest interval sessions.

The Earfun Air S actually have a similar design to Apple Airpods. They sit comfortably in the ear, providing a cozy and secure fit. The silicone buds are soft and amenable, and come in four different sizes. We didn't experience any aching during longer wears — quite the opposite, we found that it is quite easy to forget you're wearing them at all.

We found the earbuds delivered sound that was clear and detailed, striking a good balance between low and high frequencies (bass and treble). The volume settings are quite broad and finely tuned.

The Active Noise Canceling (ANC) mode and the Ambient Sound mode (the opposite of noise canceling) may fall slightly short of expectations, though at this price it seems little to complain of. ANC helps reduce the volume of background noise, but it does not cancel it to the standard of more premium headphones.

The other slight downside is the battery life. The earbuds last for 6 hours (or up to 24 hours with a charging case) so they may not be the best option for long distance runners. However, for half marathons or less, they’re a great value option.

• Read our full Earfun Air S review

Best airpod alternative

The Beats Fit Pro are essentially designed as AirPods for working out, offering a great fit, solid audio quality, and a snug fit that won’t slip out of your ears whether you are running, cycling, or lifting weights.

Coming with Apple’s H1 chip they are very easy to pair with the company’s variety of devices, and you’ll get six hours of battery out of each bud - with a small case that is ideal for charging on the go.

Our only gripe is that triggering noise cancellation can be awkward since you need to press the buds into your ears, which can be uncomfortable.

• Read our full Beats Fit Pro review

Best running headphones: Comparison

How we test

Best running headphones: Frequently asked questions

The best running watches have gained popularity over recent years, with some good reasons as to why. Wearing a running watch can help improve your pace, stamina and overall training routine by giving you insights into your performance data. There are so many options out there now, such as the ultra-premium Garmin Enduro 2 or the more day-to-day Apple Watch Series 8. And with the Spring sales around the corner, you may get yourself a great deal on one of these running watches.

Every runner's needs are different, so we have put together this guide to help you find the best running watch to suit you. Our expert fitness reviewers have spent years trying and testing some of the best fitness trackers around, so you can trust their judgments. The design, battery life, tracking accuracy, ease of use and smart features have all been put to the test, and you can read more about our testing protocol in the How we test section below.

If you are new to running and unsure what to look for in the Spring sales, our Running Watches FAQs section might be a good starting point. And if you are looking for something more affordable, you can find great picks in our guide to the best budget fitness trackers.

The quick list

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The best running watches we recommend in 2026: Fully tested by our in-house running experts

The best running watch overall

A new watch in the premium Garmin Fenix line-up is always noteworthy, and the new Fenix 8 is no exception. On the face of it, it doesn't look too dissimilar from its predecessor, the Fenix 7. However, there are quite a few upgrades and changes, including a pin-sharp OLED screen and a big upgrade in terms of its functionality under water. Whether or not these upgrades are worth the significantly increased price tag may be a question for your budget. What is not in question, however, is that this is a truly impressive top-end smartwatch for runners.

While OLED screens used to mean shorter battery life, the Fenix 8 can boast an impressive 16 days between charges, though as with all watches, this drops quicker the more you use GPS.

The Fenix 8 has Garmin's latest six LED optical heart rate sensor, which our reviewer found excellent when tracking running and cycling as well as for monitoring resting heart rate. For those who love to spend time in the ocean, the Fenix 8 now is not only waterproof to 10ATM but also dive-proof to 40m.

Our Garmin Fenix 8 reviewer was impressed by the stability of heart rate monitoring overall, though it did sometimes struggle with very short intervals during gym work. The dual-band GPS also sometimes took a little longer than expected to locate, however our reviewer also noted that this may be a software issue which will be fixed with an update.

The Garmin maps available on the watch (which remain free to download) are a hugely impressive feature for those who love outdoor adventures.

New 'true' smartwatch features include a speaker and a microphone to take calls, a digital assistant to whom you can delegate basic tasks, including starting timers.

The only real drawback of the Garmin Fenix 8 is the steep price. Those looking for premium product at a slightly less eye watering price should check out the still-brilliant Garmin Fenix 7 which may now be available with discounts, while runners will likely find that the excellent Forerunner 965 has all the features they need.

• Read our full Garmin Fenix 8 review

The second-best running watch

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Best running watch under $600

If the Garmin Fenix 8 is (understandably) a little too pricey, the Forerunner 965 is an excellent alternative. You lose the metal back (the Forerunner 965 is mostly plastic), some water resistance and other features, but it is still a great running watch and arguably even better for newer runners.

The Garmin Forerunner 965 combines our favorite bits of traditional best Garmin watches, with the gloss of more smartwatch-style tech. It is a good combo. Our take on the design is that, despite the shift to a fancy bezel, this is pretty much classic Forerunner watch design. It is less rugged-feeling than either the Epix 2 or Fenix 7, with less of a built-up screen surround.

It also lacks a couple of the most shiny, smartwatch-like bits of the Garmin Venu 2 Plus. There is no support for Alexa here, or a built-in speaker beyond a little beeper. We do not miss either, although some might like the idea of a Garmin announcing their performance at each kilometer of a run, through a built-in speaker, as some Huawei and Amazfit watches do.

Still, it is well worth the investment — and we can vouch for it. During our Garmin Forerunner 965 review, we were impressed with the accuracy of its measurements and the sheer range of its available features.

• Read our full Garmin Forerunner 965 review

Runner-up

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Best budget running watch

The Coros Pace 4’s design has positives and negatives, depending on what you’re looking for in a running watch. Made from plastic, this watch can feel a little toy-like in places, especially around the control dial. However, this plastic design keeps the weight off, with this being a lightweight running watch, weighing only 40 g. Using an unspecified type of mineral glass, the Coros Pace 4 screen may, on paper, feel vulnerable to scratches, but during our Coros Pace 4 review, our reviewer was happy with its performance, with no scratches appearing after weeks of testing. It boasts 5ATM water resistance, making it suitable for swimming, but not diving and has an OLED display, which is an upgrade on the Coros Pace 3. Plus, the Pace 4 has an ambient light sensor, allowing it to adjust to more ambient conditions.

While this watch is good value, this doesn’t mean it lacks features — there’s sleep tracking, GPS, step counting and multiple exercise modes. Of course, these are sort of the basics of fitness watches these days, but the Coros Pace 4 also has some mod-cons, such as voice recordings for you to document your exercise adventures — a nice feature if this is something you’d use. You can also listen to music via headphones from the watch, but it doesn’t support streaming services, meaning you need to provide the audio files.

While this is a more affordable running watch, it does have a wealth of workout features that compete with the higher-end athlete watches, such as Running Fitness Score (Coros’ take on VO2 max), training load and status and recovery. However, there are no on-watch maps, which might put some people off, but you can send routes to the watch and follow a ‘breadcrumb trail’ — a line showing where the route goes. This may be sufficient for some. The watch also boasts dual-frequency GPS, which is a bonus for runners who may run in signal-compromised places, such as dense forests. We were generally impressed by its performance in terms of heart rate monitoring (although it lacks ECG) and battery life, with it lasting just under two weeks during our testing period, covering various run and gym workouts.

• Read our full Coros Pace 4 review

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Best running watch for beginners

The Forerunner 265 is a Forerunner 255 with OLED. It is a Garmin Epix alternative that puts much less of a dent in your savings. Or it is a Garmin Venu 2 that trades in a little design gloss for some more advanced fitness features. We think it is a killer combo. If you are looking for your first-ever running watch, the Garmin Forerunner 265 has all the high-end features you may need without the unnecessary frills that inflate the price.

The model we tested in our Garmin Forerunner 265 was the smaller Forerunner 265S, but there were none of the usual battery life compromises common to smaller watches here — official figures suggest it actually lasts slightly longer than the larger Forerunner 265, making it one of the best fitness trackers on the market.

The screen is the main event here. It is a 1.1-inch 360 x 360 pixel OLED, or a 1.3-inch 416 x 416 pixel one in the Forerunner 265. While it does not fill out the front of the watch like the Apple Watch Series 8’s display, this little screen has everything we are looking for.

It is very sharp, super-colorful, and easily bright enough to work for outdoor exercise sessions on sunny days. This screen’s job is to make an argument for itself over the Forerunner 255’s transflective screen, and it is pretty persuasive, particularly when it is a touch display too. The Forerunner 255’s is not.

• Read our full Garmin Forerunner 265 review

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Best all-rounder running watch

The Apple Watch Series 8 is not only a great all-rounder for iPhone users, but also a reliable running watch — as long as you do not plan to run multi-day ultra marathons.

The Apple Watch Series 8 is not a huge upgrade on the Series 7, with temperature sensors to help with fertility tracking and crash detection functionality the only truly new features. Still, that is not necessarily a bad thing since the product line is far beyond the capabilities of its competitors.

With its own version of the App Store with hundreds of Apple Watch apps, and the option to use third-party running options like Strava, it is also got a large, bright display and an endless variety of strap options. During our Apple Watch Series 8 review, we were also impressed by its reliable GPS and accurate heart rate monitoring — and these two features can make or break a running watch.

However, the biggest issue is its battery life. While Apple has added a new low-power mode, you will tend to get between two and three days if you are not using it often or switch the “always-on” display off. That is some way short of the competitors on this list.

• Read our full Apple Watch Series 8 review

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Best running watch for ultra-marathons

The Garmin Enduro 2 is not for newcomers to running and is squarely focused on the most hardcore cardio enthusiasts, with a price tag that starts at $1,099 – twice that of the Apple Watch Series 8.

For one, it can last for longer than a month, and more than 40 days with solar charging. Despite its slate of features, it is surprisingly compact and comfortable on the wrist – although those with smaller wrists may want to look elsewhere. During our Garmin Enduro 2 review, we were also impressed by its GPS tracking, reliable heart rate monitoring and detailed sleep tracking (it can, however, fail to detect wakeful moments at times).

It offers both buttons and a touchscreen, excellent map support, and a “super bright” LED torch to help signal or keep an eye on what’s in front of you. If you are new to running, it is not for you, but if you are preparing for an ultra-marathon or something just as challenging, you will find a lot to love.

• Read our full Garmin Enduro 2 review

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Best running watch for triathlons

There were many things we liked about the Suunto Race 2, including its long battery life and 10ATM waterproofing, allowing us to conclude this is a good watch for triathletes. Sadly, the not-so-user-friendly interface caused us some frustration. However, in terms of durability and comfort, the Suunto Race 2 got our approval — the watch looks stylish and isn't such a monstrous size as some fitness watches can be. Furthermore, we felt it was light and comfortable on the wrist, which is not a bad thing when competing.

The screen had good visibility in bright sunlight, which is a bonus when exercising outdoors, as a triathlete would be. However, something to be mindful of is that the touchscreen is super sensitive. Saying that, this watch is unaffected by extreme temperatures and can perform well in temperatures from -5℉ to as high as 130℉ (-20 to 55℃). It also shone in terms of its GPS tracking abilities, but sadly was less accurate when it came to heart rate monitoring.

Unlike other running watches that offer a multitude of smart features, the Suunto Race 2 lacks on this front. There is no solar charging, for example, or the ability to use contactless payments. This is only something to bear in mind if you want your running watch to do more than be a running watch.

• Read our full Suunto Race 2 review

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Best Garmin Alternative running watch

The Ticwatch Atlas is a solid and dependable watch for runners, competing with some of the best Garmin watches. We found the health stats to be largely accurate while the watch itself was comfortable to wear, day and night.

With a price tag of only $349, we couldn't quite believe what we got for the money. The battery life is around 90 hours in normal mode but the ultra-low mode sees the battery life extend to a whopping 45 days — this is not something we often see.

Controlled by both a crown and button, plus the touchscreen, we found the navigation took a few days to get used to. However, we particularly liked the multi-controls as this came in useful during cardio workouts and meant our reviewer didn't need to fiddle with the watch for too long. We think this is a bonus when out running.

• Read our full Ticwatch Atlas review

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Best for comfort

If you're looking for a hiking companion, you can't go far wrong with the Coros Pace Pro. While some adventure watches are bulky on the wrist, we found the Coros Pace Pro to be light and comfortable. The silicone strap was also a nice addition rather than a rigid band, and we didn't experience any aggravation to our skin, even during the heat.

However, this watch has less durability than other adventure watches. While it survived our testing period, it would not make such a great companion for those who are into extreme sports. We'd say it's definitely more recommended for use by casual runners and hikers due to its plastic build and mineral glass display.

While the screen performed well in bright daylight and darker hours, there is no built-in flashlight on this watch, which again may not suit runners or hikers who adventure out in the early or late hours.

The Coros Pace Pro did an amazing job at tracking our hikes thanks to its dual-band GPS, accelerometer, gyroscope, barometric altimeter and electronic compass. It managed to map our hiking routes successfully, calculating the distance, elevation and average speed well. All of the data can be viewed on the app in a digestible and comprehensible way. You can also use the app to create custom routes and send these directly to the watch. It has many hiking-friendly features, such as turn-by-turn directions and the ability to retrace your steps with back-to-start navigation.

• Read our full Coros Pace Pro review

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Best running watches: Comparison

Our expert consultants

Best running watches: Frequently Asked Questions

How to choose the best running watch for you

The best running watches for some may not be the same for others, and there are a few things to consider when purchasing one.

Firstly, if you’re new to the hobby, you’re going to want to consider your budget. There are all-singing, all-dancing options that break the $1000 mark, but that doesn’t mean you should go all in. Naturally, if you’re a keen runner and want to get all of the features on offer, you may find a reason to go a little bigger.

Secondly, not all running watches are built equally, and while you’ll no doubt find an array of basic features across all of them (step and calorie tracking and heart rate monitoring), some add more data or more features than others. For example, if you’re planning to run a marathon, you may want something that offers a longer battery life, as well as built-in coaching to help you reach your distance or pace goal.

As Kieran Alger, an ultramarathon runner, told Live Science: "A good running watch not only lets you know how far, or how fast, you've been running, but it gives you a whole range of insights that you can use — along with your awareness of your body — to guide your training and monitor your fitness progress."

You may also want a watch that writes its data to third-party apps, like popular running app Strava, or that features a built-in GPS so you can leave your phone at home. Many even offer storage so you store music to play when you’re out and about.

If possible, it’s always helpful to try on a watch, too. Some are larger than others or come in multiple sizes, and users with smaller wrists may want to check strap sizes. This can often affect the display size, so be sure to pick one that’s easily readable in all conditions.

Finally, there are some watches that only work on Android or iOS, so your choice of phone could have a big bearing on the best running watch you can pick up.

How we tested these running watches

How we test the best running watches

Our in-house reviewers are experienced exercise professionals and keen runners who understand the value of reliable workout tracking. At Live Science, we have tested dozens of wearables over the years, from compact fitness bands for the budget-conscious to high-end rugged smartwatches designed with professional marathon runners in mind. We know which models are worth the hype (and often a hefty investment) and which tend to have little impact (or none at all) on your daily runs. We only choose to wear the best wearables, after all.

We pride ourselves on being as objective and meticulous as possible in our reviews, which is why we test all running watches using the same protocol. We spend at least a week with each device, then rank it across the following categories:

1) Design. We take note of the dimensions, weight, durability and customizability of the wearable in question. We assess its appearance and overall functionality, so we know who the intended audience is (beginners? average exercisers? running pros?), and check whether it is comfortable to wear and easy to use during intense workouts. We also report any scuffs and scratches that the wearable sustained during testing.

2) Display. This is where we take a deep dive into the screen specs heart — the heart of every running watch. We check the size, durability and design of the screen, assessing how bright, colorful and easy to read it is in various conditions (for example, in direct sunlight or low visibility). We also make note of the touchscreen's responsiveness and point out any lags or performance issues we experienced when running.

3) Features. We assess the functionality of the running watch in question. For example, how many running stats does it measure, and how in-depth are they? Does it offer sport-specific feedback or coaching? Can it connect to Strava and other third-party apps? Can it store music or show you the maps of your trails? Also, can it be used as an everyday smartwatch?

4) Performance. We put the running watch through its paces to get a good understanding of its battery life, tracking performance and connectivity. We wear it during the day, while sleeping, and when doing various running workouts, regularly switching between different battery modes and running-specific settings. Lastly, we thoroughly assess the accuracy of its heart rate tracking sensor using a chest-strap heart rate monitor (such as the Polar H9), and (if applicable) check whether its GPS readings are precise and fast to triangulate.

Verdict. Finally, we give our verdict on the key questions: is this running watch worth it? Who would benefit from it the most? Who may want to avoid it? After testing, we grant a final score out of five, and decide whether the wearable in question has what it takes to land in this roundup.

Latest updates

September 9, 2025: We added the Garmin Forerunner 970 as the second-best running watch.

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With the best running headphones deals, you can enjoy your favorite music as you pound the pavements, without stretching your budget. But with so many great offers available, even the most tech-savvy of us can feel unsure as to which pair are truly worth the money. To help you find the best discounts, here is our round-up of the best running headphones deals you can find right now.

Running headphones come in all shapes, sizes, and colors, and feature many different settings. While we all agree that sound quality may be one of the most important aspects to look into before buying your new headphones, there are many other things to consider before heading to checkouts. 

Whether you prioritize comfort, battery life, or sweat resistance, you’re sure to find an offer that suits your preferences. We’ve rounded up in-ear, over-the-head and other options entirely, all to suit a range of budgets. If you're still undecided, you can browse our round-up of the best running headphones for even more of our favorite, tried and tested options.  

• Discover running headphones deals at Best Buy
• Pick up a new pair of running headphones at Walmart
• Target has some great deals on running headphones

Best running headphones deals

Best Black Friday running earbuds deals

What to look for in running headphones deals

The first thing to consider is design: do you want your running headphones to be wireless or have an extra strap for support? Or perhaps you’re a fan of in-ear headphones or over-ear designs.

Next, think about the type of running you will be doing. If you run at night or dusk, then you can buy headphones with a reflective design to make yourself more visible to cars. Again, avoid noise-canceling headphones if you are doing a lot of running on sidewalks, as they are so effective in filtering out external sounds that this could be pretty dangerous.

Another criterion is finding running headphones deals that are water and sweatproof. That might add a few dollars to the price but it will mean they last a lot longer and save you the hassle of repurchasing too soon. 

Running headphones on sale

 Bose Sport Open Earbuds deals

It’ll be no surprise that opting for these running headphones from Bose means that audio quality will be the highest priority in their design. They claim to offer a full sensory experience with their combination of high quality sound with an open earbud design, meaning you can hear both your music and the world around you at the same time. The speaker placement of these earbuds is engineered to prevent your music from spilling out into the world; instead you’ll have clear consistent sounds in your ears as you run. 

Owning a pair of comfortable running headphones is crucial, which is another element where these Bose Sport Open Earbuds come into their own. These headphones rest comfortably on your ears without covering them and you can adjust them to get the best fit possible. Glasses wearers should also consider these earbuds thanks to their compatibility with glasses, so that you don’t have to compromise on anything as you set out for your run. 

Jaybird Vista True 2 Headphones deals

You can depend on the Jaybird Sport Vista 2 Headphones to be fully charged up whenever you need them, with 8 hours of charge within the earbuds themselves, and another 16 hours available by leaving your headphones in their charging case. And if you need your headphones in a hurry, you can also plug in your headphones for just five minutes in order to get an hour's worth of charge. 

There’s a lot more than just good battery life when it comes to the Jaybird Vista 2 Headphones too. If you plan to put yourself through your paces as you run, you need headphones that will suit your pace. The Jaybird Sport Vista 2 Headphones have earth proof durability that covers watery weather conditions, dust, sweat and the unfortunate accident of them being dropped. Those who want a security will also love the fully customizable fit, with three sets of interchangeable ear gels so you can get it just right. 

Skullcandy Sesh Evo Earbuds deals

If you want a simple solution to a lack of motivation when you’re heading out for a run, then these wireless Skullcandy are the affordable choice. They have a battery life that can compete with far more expensive options, and they benefit from a sweat proof, waterproof and dust resistant design. If you need to take calls on the go then you’ll find the controls of these Skullcandy earbuds super easy to use too; plus they pair instantly with the last associated phone when you lift them out of their case. 

For those who like to match their accessories with their workout clothes, then the color range of these Skullcandy earbuds is extensive. If you need to stay plugged into the world while you run you can also use one earbud at a time. Though you might not get all the high-end features of more advanced options, these earbuds are well equipped for their price. 

JBL Reflect Mini 2 Lightweight Wireless Sport In-Ear Headphones deals

If you end up having to run in the dark or dusk more often than you would like, then the JBL Reflect Mini 2 Lightweight Wireless Headphones can give you a little peace of mind. These earbuds are designed with safety light reflection, meaning that cars and passers by can spot you in less than ideal conditions. These headphones aren’t entirely wireless either, with a neckband for added comfort and to ensure that your music continues playing even during the most intense workout session. 

The battery life of the JBL Reflect Mini 2 Headphones may be a little less desirable for some users, with only 10 hours available and no top up within a charging case. But these headphones do benefit from being easy to use, with 3 buttons to skip tracks or pause when you need to. 

JLab JBuds Air Sport Earbuds deals

These earhooks from JLab are packed with features to make your workouts easier than ever. Their crowning design trait is the Be Aware Audio settings, which allows you to hear your surroundings while you run as well as letting you turn on when you want to let ambient noise in or not, so that outdoor and treadmill running is covered. If you often need to make calls on the go, then the dual microphones on these headphones allow one mic to pick up and eliminate surrounding noise, while the other picks up your voice. 

With these JLabs headphones you’ll also benefit from an ergonomic design that should stay put through running, walking or working out. You can breathe a sigh of relief when it comes to your headphones being reliably charged up too, with an impressive 40 hours of playtime. 

Running headphones deals accessories

Alongside headphones, there are plenty of different accessories when it comes to running that you can integrate into your routine to make things all a bit easier. Rather than running clutching your phone in your hand, why not pick up an armband to slot it into? Depending on what you want to carry with you, there are armbands like the Armpocket that can carry your keys, card and phone all at once, so you can concentrate on upping your running time. 

If you're just starting with your running journey and you want to make sure your hair stays off your face when you run, then you can also pick up a head tie or band, like this one from Nike. In the colder weather, gloves can also be a huge benefit as you run, to keep your fingers from suffering as they adjust to different temperatures. For more tips on keeping active, check out our feature on ways to keep exercising in winter.

Looking to up your cardiovascular fitness from home? There are a host of treadmill deals available across some top models, helping you to build your perfect home gym for less.

The best treadmills are a home gym staple for good reason; they offer a comprehensive cardio workout that can crush calories, boost your mood and even improve your sleep quality. They rarely come cheap, however, so if there’s a machine that seems right for you we recommend investing while these treadmill deals are in full swing. 

Our favourite machine is the NordicTrack X22i thanks to its smart features and cinematic 22’’ HD touchscreen. Although this exact model isn’t always on discount, NordicTrack often slashes prices on some of its other models. Lifespan is a more budget friendly brand that offers folding options — great if you’re looking to save space in a smaller apartment. 

• See all the deals at Amazon US
• Head to the Walmart website to see their treadmill deals
• Check out Lowe's selection of treadmill deals 
• Take a look at BestBuy's top deals on treadmills

Treadmill deals

Which treadmill deal is right for you?

When it comes to finding the right treadmill for you, it’s important to take the following factors into consideration:

• Space: How much room do you have? Can you use it correctly and safely in your home? Check the footprint of your chosen treadmill carefully and measure out the space in your home before committing to buy. A folding treadmill is ideal for storing away when not in use. A word of warning – don’t place your treadmill with the end of the running belt close to a wall – if you come off it you could be injured. 
• Budget: If you’re just embarking on a brand new exercise routine, it may be tempting to buy a treadmill that’s packed with features. But they don’t come cheap. Try opting for a cheaper treadmill at first and see how you get on with it, before committing to a top-end model. You’ll still get a great workout.
• Features: Do you want to improve your stamina and endurance? A treadmill with a good incline is a must. Aiming to increase your speed? You’ll need a good range of levels and a challenging top speed. Get bored easily during a run? You may prefer an option with a range of workouts, personalized training, or Bluetooth connectivity so you can watch movies or listen to music while you train. 
• Your height and weight: It’s always worth checking the small print before you buy. Many treadmills come with a maximum weight capacity, and others are designed for people under 6ft. If you’re over 6 feet tall then you’ll need a treadmill that’s at least 48” by 52” for walking and 54” for running. 
• Noise: While most treadmills run fairly quietly, it’s a good idea to check the specification and reviews of your chosen model – just in case. This is especially important if you live in an apartment building, or you like to run late at night or early in the morning.

Treadmills on sale

NordicTrack X22i treadmill deal

This top-rated model packs in all the features you need to raise your fitness game and get the most fun out of your running session. 

With a comfortable tread belt size of 22” x 60”, a 22” HD touchscreen, and cushioning built into the belt, the NordicTrack X22i feels gym-quality, despite being an at-home treadmill. 

The superb incline range spans from -5% to 40%, while it has a top speed of 12mph. An accompanying iFit app is home to hundreds of workouts, tailored to your fitness level or goals. The tilt-and-pivot touchscreen is sharp, responsive, and easy to navigate.

Despite its heft and powerful 4.0 CHP motor, the NordicTrack X22i is surprisingly quiet, making it an excellent choice if you like running late or early, and don’t want to disturb the household. 

It may be one of the most expensive options out there, but for what it offers, we think this treadmill is an investment worth making. 

Horizon Fitness T101 treadmill deal

A brilliant entry-level treadmill for anyone new to indoor running, the Horizon Fitness T101 is affordable and compact. You can fold it away when you’re not using it, which is handy if you’re short on space at home. 

Despite its low price tag, the Horizon Fitness T101 boats a 10% incline, which should pose enough of a challenge to get your heart racing and your muscles working. It also comes with a host of workouts built in, so there are plenty of options to get you started on your fitness journey.

A Bluetooth speaker system means that you can play your favorite tunes while you work up a sweat, while a lifetime warranty of the frame and motor gives extra peace of mind. 

A word of warning though: taller people may have trouble getting a good stride length on the shorter tread belt. It’s also not recommended for heavier people, long-distance running, or interval training. But if you’re average height and build, and you want a decent, affordable treadmill for moderate runs, it’s a smart choice.

Peloton Tread treadmill deal

Peloton is the go-to brand for premium fitness equipment, and the Peloton Tread is no exception. With a sleek, black and red minimalist design, this is a robust and sturdy treadmill that ticks all the boxes. The 23.8” HD touchscreen is easy to navigate and offers a great viewing experience, from your favorite movies to fitness workouts and virtual runs. 

The jewel in Peloton’s crown is its thousands of live and on-demand classes. You can access all these and much more via the Peloton app, as well as a host of workouts, such as HIIT training, yoga, stretching and more. Or choose from a range of scenic walks and runs.

The design, though minimalist, is efficient and helpful  A red line through the length of the running belt helps keep your feet aligned correctly, while the touchscreen is speedily responsive. Controls are sited on the right and left rails, making adjustments effortless during a run. 

With speeds of up to 12mph and a 12.5% incline, the Peloton can help you run harder and faster, and it delivers on style too. 

UMAY Portable Under Desk treadmill deal

Designed for walking and light jogging, the lightweight UMAY Portable Under Desk treadmill is great for home offices and people short of space. It has a shock-absorbing surface that’s designed to be easy on the joints, a durable steel frame and a wireless remote control feature. One of the main downsides is that you can’t go too fast on this treadmill, as the speed limit is just 4mph. However, you can still work up a good sweat by speed walking or light jogging, making this treadmill great for heart health and improving overall cardiovascular fitness.  

Swimming vs running is a debate that often has enthusiasts of both pursuits eagerly offering up advantages for their favored style of cardio, whether it’s hitting the pool or pounding away indoors on one of the best treadmills. Both are undoubtedly excellent ways to exercise, but when it comes to you as an individual, which one is the better choice?

You’ll be pleased to learn that both swimming and running come with plenty of health perks, but they do differ when it comes to the muscles they target, the mental health benefits they offer and the cost and practicality involved in choosing them as your preferred workout method.

Before you strap on your running shoes or go hunting for the best swim goggles, check out our breakdown of just what each workout offers you. That way, you can make the most informed choice possible and ensure that you’re making optimal gains from each and every calorie that you burn. 

Comparing the burn

Speaking of burning, just how do the two pursuits measure up when it comes to calorie expenditure? According to Professor Tracey Devonport and Dr Ross Cloak from the Sport and Physical Research Centre at the University of Wolverhampton, U.K., this depends largely on how intensely you are able to perform in each discipline: 

“If we look at the two activities, they are both excellent ways to burn calories,” says Cloak. “To crown a winner is difficult as the number of calories we use during exercise is based on several factors, including the intensity and duration of exercise. So, the answer is if you can only run for a small amount of time and at a very light intensity but find it easier to swim for a longer period, and at a higher intensity swimming may be a better option.”

Of course, the opposite is true too, meaning you’ll burn more while running if you can hit a decent distance and maintain intensity. “Running is another excellent way to burn calories and keep fit and unlike swimming, you don’t need a pool, just a good pair of trainers and access to the outdoors,” notes Cloak. “The weight-bearing nature of running is an excellent activity for bone health.” 

But what about the oft-quoted belief that the higher-impact nature of running can damage your joints? “Contrary to popular belief, running does not damage your knees,” argues Cloak. “Research has shown that runners are less likely to develop arthritis than non-runners and have a lower risk of osteoarthritis as they get older.”

Engaging muscles

What if you are looking to strengthen particular areas or muscle groups though? Naturally, running largely only works the lower half of your body and Cloak is keen to point out that even then, regular engagement of those muscles should be complemented by resistance training to help them cope with the stress: 

“These could be exercises that focus on the quads (squats/lunges), hamstrings (deadlifts), and calves (heel raises),” outlines Cloak. “All of these exercises will help improve your running and reduce your risk of injury. Unlike swimming, running can involve a lot more eccentric contractions of the muscle (lengthening of the muscle under tension) which can cause damage to the muscle. Not a bad thing and this will stimulate repair and better resilience in the muscle but may lead to a few days of muscle soreness and this needs to be considered when planning your training.”  

On the other hand, swimming recruits muscle groups from the entirety of your body, a clear advantage if you are looking for a more holistic workout that unlike running, engages the shoulders, chest and arms. The duo also note that should you be looking to strengthen a particular area, pool workouts can be modified to achieve this: “There are lots of ways you can focus on different body parts such as using floats, aqua belts, or trying different strokes which is an excellent way of changing up your training to keep things interesting,” Cloak explains. Additionally, some studies — such as this one from the Journal of Exercise Rehabilitation — also claim that for women, swimming can be useful in promoting flexibility and reducing blood lipid levels. 

• Related: Why do muscles get sore after exercise?
• Related: Expert running tips from a sports scientist

Costs and practicality

In terms of expense, running will be a cheaper option. Unless you live near open water, swimming means the local gym or leisure center which incurs a regular cost. “Unlike swimming, you don’t need a pool, just a good pair of trainers and access to the outdoors,” adds Devonport. Just remember though, that good quality running shoes are important to prevent injury and as such, should figure into your budget. 

As for practicality, running again offers the edge here. There’s nothing stopping most of us from starting a run the very moment we’ve warmed up and look to leave our doorstep, while a trip to the local pool involves travel time and associated costs. Still, the practical skills that come with regular swimming cannot be ignored: “One important benefit we must acknowledge with swimming is it is a lifesaving skill as well as a leisure pursuit,” outlines Devonport. “Raising awareness of the importance of basic swimming skills is an important issue.”

• Related: What's the best swim stroke for burning calories?

Benefits for your mental health

Again, both pursuits are great for your mental health and it comes down largely to your needs. The co-ordinated whole-body movement required when swimming is great for entering a state of ‘flow’, something that Devonport compares to practicing mindfulness. While running can offer a similar benefit, it also offers social advantages: “As with swimming, running on your own provides the space to think and process what is going on in your life,” explains Devonport. 

“However, what running can offer over swimming is the potential for social benefits. While swimming, a conversation is difficult if not impossible to maintain with others, except for rest periods. When running with others, they can be a sounding board, to simply listen, perhaps offer advice or a different perspective. It is also worth remembering that mood is contagious, and by choosing to exercise with others who are in a good mood, you can help improve your own mood.”   

It’s also worth noting that engaging in either exercise outdoors is preferable. Also, the mood benefits that come with either workout tend to follow a workout, rather than occurring at the time of training: “You may not necessarily feel mood benefits during exercise,” Devonport adds, “especially if the exercise is of a high intensity. Afterwards there is typically an improvement in mood and energy levels. This is linked to norepinephrine, dopamine, and serotonin which are all produced and released in higher concentrations during exercise, and all have been shown to help reduce depression.”   

Final thoughts

As we mentioned at the beginning then, the ‘best’ choice is the one that works for you, when all of the factors above are taken into account. Remember though, maintaining intensity and duration are the key points to consider when looking to make the most gains, both physically and mentally. Finally, there’s no rule to say that you can’t do both as part of a balanced and effective workout regimen, with one study, published in the International Journal of Sports Medicine, finding that recovery swims are a great way of offsetting inflammation and enhancing subsequent runs.

We all know that running can have enormous health benefits, but have you ever wondered what 30 minutes of running does to your body? A fantastic way to keep fit, not only does running help improve your cardiovascular health, burn calories and boost your circulation, but it can also improve your mental health. 

Whether you prefer to jog outside or you like to track your running progress via a treadmill (if so, see our guide to the best treadmills for home use), lacing up your running shoes every day has a plethora of health benefits, including improved blood pressure and better digestion. 

If you want to discover what running 30 minutes every day can do for your health, then read on to find out how many calories it can burn and the various health benefits that come with it, from strengthening your bones to boosting your mental health. 

Burn calories

Exercising is great for our health, and the good news is that pounding the pavements can provide you with a full-body workout. Running can also make you seriously sweat, and even if you stick to a slow pace, you’ll still torch calories. 

How many calories you burn will depend on a few different factors, including your height and weight, but you can burn roughly anything from 220 to 400 calories running for just 30 minutes. 

The best fitness trackers and smartwatches can be useful tools for monitoring how many calories you burn during your run (although their accuracy is hit and miss, so use them as a rough guide for things like calorie estimation.)

Strengthen bones

Regular runners will know that a vigorous jog can feel just as hard on your legs as a strength training session at the gym, but does that mean that the 30 minutes of running has muscle-building benefits?

“Continuous running for 30 minutes every day provides a fairly low stimulus for the neuromuscular system compared to other types of activity such as resistance training, so gains in strength are small at very best,” says Richard Blagrove, lecturer in physiology at Loughborough University. “For example, in our training study with adolescent runners who were running less than 30 minutes every day, there was no change in maximal or explosive strength in a group who just ran for 10 weeks.”

However, that’s not to say that your daily run will result in zero gains, especially if you’re just starting out.

“These runners had a training background. In individuals who have never run before and who start running most days there will be some (small) improvements in strength in the first few weeks,” adds Blagrove.

Improve cardiovascular health

It’s no secret that running is a sure-fire way to improve your cardiovascular health, but a study from the Journal of the American College of Cardiology revealed that running, even from as little as 5-10 minutes per day, at slow speeds, such as 6mph, is associated with markedly reduced risks of death from all causes and cardiovascular disease.

Not only that, but running is also a drug-free approach to lowering blood pressure. A study from the Journal Hypertension showed that 30 minutes of moderate exercise during the day can help to reduce blood pressure in older overweight adults. 

Better mental health

There are plenty of studies that show that going for a jog can do wonders for your mental health, but the most recent study from the International Journal of Environmental Research and Public Health shows that even a 10-minute run can result in improved mood.

“It summarizes trials of acute and regular running interventions and suggests that‌ a single episode of running between 10 and 60 minutes elevates mood and eases anxiety in sedentary volunteers and existing runners,” says Clare Stevinson, a senior lecturer in behavioral aspects of physical activity and health at Loughborough University. “Regular running interventions have often led to improvements in mental health outcomes in healthy adults and those with mental illness.”

Helps with weight loss

Many people struggle with maintaining their weight, but, along with a healthy diet, moderate aerobic exercises, such as running, can be a really effective way of maintaining and losing weight (if that’s what you’re looking to do). 

A study conducted by the University of Copenhagen showed that 30 minutes of daily training resulted in the same amount of weight and body mass loss as training for 60 minutes daily. In the study, the men who exercised 30 minutes a day lost 3.6kg in three months, while those who exercised for an entire hour only lost 2.7kg.

Better sleep

Some runners report sleeping better when they incorporate a run into their day. Studies to back up the link between better rest and your daily jog. In fact, a study published in the British Journal of Sports Medicine revealed that 75 minutes of running (or 150 minutes of walking) every week eliminates the consequences that poor sleep can have on your mortality. 

Researchers believe that this is because moderate aerobic exercise increases the amount of slow wave, or deep sleep, that people experience. This is an essential process that helps the body and mind to rejuvenate, explains the John Hopkins Center For Sleep, which would account for the range of health benefits. However, avoid running too close to your bedtime, as those feel-good endorphins that make you feel alert will impact your ability to wind down nearer bedtime.

• Read more: Best running shoes for supination

It can certainly feel like your heart might beat out of your chest during a session, but is running cardio exercise? We know it's important to aim for a range of cardio, strength, and flexibility exercises across an average week, but sometimes it's hard to know which sports and activities fall into which category. 

Around 50 million Americans are fans of running, jogging or run-walking, and if you're aiming to up your cardio, we've got good news: running is a fantastic form of cardio exercise. Not only that, it’s one of the best cardio exercises you can do when it comes to lowering your risk of cardiovascular disease, improving your quality of sleeping and boosting your cognitive function. 

Alongside the many benefits of running, it’s also a relatively inexpensive way to get your daily dose of exercise in. While you can certainly invest in one of the best treadmills  and a pair of the best running headphones so that you can workout in comfort, as long as you’ve got a decent pair of sneakers, you can lace up and get running anytime, anywhere.

What is cardio exercise?

"What sets cardio apart from other forms of exercise is the reliance on your body's ability to use oxygen during a workout," explains Jack McNamara, a strength coach and lecturer in clinical exercise physiology. "This use of oxygen, otherwise called aerobic metabolism, helps our body extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids to fuel our muscles, usually for more prolonged activities. This is why you'll often hear cardio referred to as aerobic exercise — meaning with oxygen.

"The American College of Sports Medicine (ACSM) defines aerobic exercise as 'any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature'. So technically, all sorts of physical activities count as aerobic exercise, regardless of intensity: cycling, dancing, hiking, swimming and even walking." 

Most experts agree that for the maximum benefits of cardio you should aim to move at a moderate intensity or higher — you can gauge whether or not you've hit a 'moderate' intensity by being able to talk but not sing as you exercise.

The benefits of cardio exercise include improving heart health, helping to prevent or manage cardiovascular disease, cancer and diabetes, and reducing symptoms of mental health issues like depression and anxiety — plus, the runner's high sure is hard to beat!

Is running cardio?

Yes, running definitely counts as cardio exercise. 

"Not only does running use large muscle groups continuously and rhythmically, but it also makes our heart work harder and requires us to use more oxygen to sustain it," says McNamara.

"Unless working at very high intensities, such as sprinting, running will usually challenge our heart and lungs more than, or at least as much as, it challenges our muscles — at least at the start of a run!"

How to improve cardio fitness

Working on your technique is one of the best ways to make yourself work harder and more safely during a run.

"For most of us, running is something we have 'just done' since we were children, so we don't actively pay attention to our posture, technique or running rhythm," says McNamara. 

"By shortening our stride and increasing our cadence — the total number of steps taken every minute — we can benefit not only from improved cardiovascular fitness but a reduced risk of injury and a more efficient running technique leading to improved performance."

• Read more: Expert running tips from a sports scientist

Sprinting and anaerobic exercise

You can add in some short, fast-paced exercises such as sprints to get in some anaerobic exercise. 

"Anaerobic exercise is a physical activity that causes the body to break down glucose for energy without oxygen," says McNamara. "This usually happens within the body when oxygen demand surpasses the supply. Generally, these activities are of short length with high intensity."

It can be a great way to make your running work towards strengthening your bones, as well as increasing your lactic threshold (allowing you to work harder for longer) and improving general power.

To increase the intensity of your workouts, McNamara recommends:

• Increasing the number of sprint intervals
• Shortening the active recovery/rest periods
• Increasing the duration of the hard part of your intervals
• Changing your terrain or adding inclines
• Increasing your speed

Want to know how to get fit? When it comes to exercise, the actual starting part often isn’t the problem – it’s finding a fitness regime that you enjoy and make part of your lifestyle.

US guidelines state that we should all be doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week, as well as muscle-strengthening workouts twice a week. But only 23 percent of Americans are reaching this target, according to a report by the Centers for Disease Control and Prevention’s National Center for Health Statistics (NCHS). 

We all know that exercise is important for overall health and wellbeing, but how do we keep moving when motivation slips, the weather’s bad or life gets in the way? Investing in one of the best exercise bikes, a home rower or treadmill is a good place to start, and read on to find out our expert-approved tips for how to get fit. 

What are the different types of ‘fitness’?

There are three main types of fitness – aerobic, strength training and flexibility.

Aerobic fitness involves exercise that works and strengthens the lungs and heart. Aerobic simply means ‘with oxygen’ and this kind of activity (also referred to as ‘cardio’ or endurance) uses the cardiovascular system to supply oxygen and nutrients to your muscles as they work. 

Sports and exercise scientist Paul Hough, a lecturer in sport and exercise science at Oxford Brookes University, says: “Any kind of workout that raises your heart rate and keeps it up for a certain period of time will improve your aerobic fitness.”

Strength training, like weight lifting or bodyweight moves like push ups, is another type of fitness. “This improves muscle mass, making it easier for the body to do its daily tasks, from lifting heavy grocery bags to getting out of a chair,” says Paul.

“Strength declines with age and when we lift weights we challenge the muscles, which are attached to bones. Exercise stimulates the muscles to grow and regenerates bone cells, so this type of training is important for bone strength, too.”

The third main type of fitness is flexibility — the ability to move joints and muscles through their full range of motion. This is important for mobility and reduced risk of injury, especially as we age.

“When we exercise, our muscles are shortened and afterwards we need to stretch them so they return back to their normal state. Stretching also reduces the impact of Delayed Onset Muscle Soreness (DOMS) – that stiffness and achy feeling we often have a day or two after a workout,” says Paul.

• Related: What is DOMS?

“Reaching a balance between the three main types of fitness is important because they all affect each other and contribute to overall health and wellbeing.”

What are proven ways to improve in these areas?

“Having a regular exercise program is the key to improving fitness, but the main thing is to choose an activity you enjoy, as that way you are more likely to stick at it and fit it into your lifestyle,” says Paul.

“Being consistent is also key – and moving little and often is better than nothing,” says Paul. Plus, regular movement can reduce your risk of heart disease, stroke and some cancers, strengthen bones and muscles and improve your ability to do everyday tasks, according to the CDC.

A study in the International Journal of Physiology, Pathophysiology and Pharmacology found that listening to music while exercising improves performance and reduces the perceived exertion (how hard it feels). Specifically music that is synchronized with your exercise is shown to have physical and psychological effects. If you plug into a pair of the best running headphones, you could find yourself hitting a better speed. 

When it comes to goal setting, this can be helpful in terms of improving fitness, says Paul, as long as the goals aren’t too ambitious.

“If you want to do a 5K run, that can be good for getting you into regular training, but setting yourself lots of goals can actually be demotivating if and when you don’t achieve them,” he says. “I prefer to set mini goals, which are more achievable.”

Exercising in a group setting can also help improve fitness levels, says Paul, because it increases the level of the feel-good endorphin hormones released during exercise – plus it makes the workout seem easier than it actually is.

A small study by Oxford University's Institute of Cognitive and Evolutionary Anthropology backed this up, and found that those who trained alone withstood less pain – a key measure of endorphins – than those who exercised together.

We'd also recommend picking up one of the best budget fitness trackers, to monitor your progress. It can be hugely motivating to see your run times improving.

How long will it take to ‘get fit’?

So how long will it take to “get fit”? This depends on frequency (how often), volume (how much) and intensity (how hard) of your training, as well as having significant recovery between training periods.

“If you’re new to exercise you will probably see changes relatively quickly, in as little as two weeks even, as you will have gone from little physical stress to more noticeable stress on the body and it will adapt quickly, particularly if you’re doing strength training,” says Paul, who is co-author of the book Advanced Personal Training: Science to Practice.

“You might find you can lift heavier weights quicker as you get more efficient at co-ordinating the muscles to do the lifting movement. You will certainly notice an improvement in how you feel and exercise should feel easier because of physiological changes in the body.

“Within four to six weeks you should notice more physical changes such as muscle tone and definition, and in three months you can make some serious impact on your fitness levels. 

“The key is consistency and finding a fitness program that you can stick to and maintain, that fits into your lifestyle and most importantly is something you enjoy doing. Rest or recovery days are crucial too in order to allow the muscles time to repair and grow.”

Strength training and flexibility are often overlooked when it comes to fitness, says Paul. “Some people put off strength training as they don’t want to bulk up or look too muscly, but this isn’t the case. 

“When it comes to flexibility, without stretching, tendons, ligaments and muscles will shorten, causing damage over time. If a certain muscle group is injured, weak or tight, the body will then rely on other muscles to help with that movement, and if this carries on for a prolonged period, they will also become injured.”

For example, if someone is reaching down to pick up grocery bags but isn’t strong enough in their abs, arms and legs, the back will come into play. If the movement can’t come from where it needs to come from, it’ll come from somewhere else.

“Stretching can help keep muscles elastic, decrease joint pain and stress and improve balance, stability and posture. It’s never too late to increase flexibility, it just takes regular practice,” says Paul.

One way to build flexibility into your fitness program is to try doing two minutes of stretching a day, when you’re watching TV or while you’re waiting for the coffee machine to finish brewing.

“If you regularly stretch, you won’t lose range of movement, which is particularly important as we age. You can do a quick hamstring stretch on each leg while the coffee machine is on. Integrate into daily life and make it a habit,” he says.

“When it comes to getting fit, start small,” adds Paul. “Often people quit exercising because they set really lofty goals and targets. Establish consistency, even if that means a certain amount of steps in a day, and then build up gradually to do more training sessions.

“It’s also important to have rest days or ‘active recovery’, like going for a walk. If you’re serious around improving fitness then have some sort of benchmark test to see progress. This can be something as simple as timing yourself doing a walk somewhere, then in three weeks time do it again and see how long it takes.” 

Have you ever considered yoga for runners? Yoga has many benefits that extend beyond maintaining flexibility. Yoga can help you sleep better, improve your concentration, increase your stamina, help you to build muscular strength, improve your balance and lower your resting heart rate. 

All of these things can help runners perform better, with research from the International Journal of Yoga finding that yoga can actually help athletes to improve the uptake and utilization of oxygen during exercise, making the body more efficient.

Yoga is normally practiced on a yoga mat. The best yoga mats are comfortable for bonier joints and have a sticky texture to ensure you can stay firmly planted when holding postures. 

But there isn’t a right or wrong when it comes to runners practicing yoga as many postures will benefit them. We’ve put together some of the best yoga postures for runners to help you get started, with the help of expert physiotherapist Kelly Rotheram.

1. Downward dog

Physiotherapist Kelly Rotheram explains why the downward dog is beneficial for runners to practice, “It works on both flexibility and strength,” she says. “Downward dog targets your upper and lower body at the same time, so you'll feel it in your arms, shoulders, back, calves, hamstrings and ankles. 

“Not only does downward dog provide a great ankle and calf stretch but it also strengthens lots of smaller stabilizing muscles in the foot. To protect yourself from injury when running, you want feet that can conform to the ground, react quickly to the terrain and transfer weight effectively.” 

Step 1 - From an all fours position, place your hands in front of your shoulders and tuck your toes. Spread your fingers wide.

Step 2 - As you exhale, lift your hips up and back, making your spine long.

Step 3 - You can keep a bend in your knees if your shoulders round. You want to lift up and out of your shoulders, with a flat upper back, pressing the floor away from you.

Step 4 - Take 3 deep breaths here. You can stay still or walk on the spot, bending one knee at a time.

2. Low lunge 

Low lunge is a must for runners. Rotherham explains: “As a runner, you can’t ignore the lunge, a movement that has various forms and significant training effects. The low lunge can train the balance and proprioception of the body and help with the mobility of your torso, hips and ankle joints. The low lunge mainly stretches the quadriceps, abdominals and hip flexors and helps strengthen the glutes.” 

Step 1 - From your downward dog, step your right foot forward between the hands, dropping your left knee to the floor. Untuck your left toes.

Step 2 - You can place your hands either side of your right foot. Keep pressing into your right foot and top of your left foot while you breathe into the lunge.

Step 3 - As you press into your feet, sink your hips forward and down to stretch the quadriceps on the left leg. Take 3 deep breaths.

Step 4 - Change legs, bringing your left foot forward and right leg back and repeat.

3. Intense side stretch 

Intense side stretch pose is a deep stretch, focusing not only on the legs, ankles and feet but the spine.

Rotheram provides an insight into what this pose can do for runners, “This pose relieves stiffness in the legs and hip muscles and helps with mobility in the hips and spine,” she says. “The core muscles are working while the head rests on the knees. The shoulders are drawn back, which helps correct rounded, drooping shoulders.”

Step 1 - Come to stand with your feet around a leg's distance apart. Turn your right toes out to the short side of your yoga mat and turn your left toes in towards the center of your mat.

Step 2 - Inhale and lift your arms up, turning your hips in the same direction as your right foot, and exhale fold from your hips over your right leg.

Step 3 - Place your hands onto your right shin or the floor, if you can reach. You can also use yoga blocks under the hands for support or loop your arms behind you.

Step 4 - As you take 3 deep breaths here, keep turning your left hip towards the right foot so your pelvis stays level.

Step 5 - Inhale, press firmly into your feet, engage your thighs and lift your arms up, coming to stand. Repeat on the other side.

4. Reclined hero pose 

Rotherham says there are many benefits of the reclined hero pose for runners. “Reclined hero pose increases flexibility and encourages proper alignment in the hips, legs and knees. It stretches the quads, encouraging and training internal rotation whilst also strengthening the lower back,” she says.

Step 1 - Come to your knees and turn your feet out wider than your hips. Your knees may or may not stay close together, do what feels best for your knees here.

Step 2 - Roll your calf muscles out with the help of your hands and sit back, between your heels. You can use a block or cushion under the buttocks here for support.

Step 3 - You can start to walk back on your hands, making sure you do not feel any pain in your knees. You want to feel a stretch on your thighs so tucking the tailbone to the backs of the knees may help with this.

Step 4 - Keep going backwards until you reach a comfortable limit. You may end up on the hands, elbows or lying all the way back. Find your variation and stay for five deep breaths.

Step 5 - To come out, walk yourself back up using your hands and lift up off your heels. Stretch your legs out and give them a shake.

5. Bridge

Bridge pose is great for stretching out after a long run and improving your hip strength. Rotheram comments: “Running can put pressure on your hips that, over time, can take its toll on your performance. 

“Luckily, bridge pose is here to help you build strength in your hip muscles. We know how important the gluteal muscles are for runners too and this pose can really help to target that posterior chain. It also engages your core and stretches your hip flexors.”

Step 1 - Come to lie on your back, with your feet on the floor close to your buttocks. You should be able to touch your heels with your middle fingers.

Step 2 - Place your arms down beside you, palms facing the floor. Press into your upper arms and forearms and start to lift the hips up as your inhale.

Step 3 - Keep tucking your tailbone to the back of your knees and lift your hips up higher. Your chest should be moving towards your throat.

Step 4 - Take 3 deep breaths here before releasing back down on an exhale. You can repeat this posture a few times.

6. Reclined pigeon pose 

From a physiotherapist’s perspective, reclined pigeon pose has a host of benefits for runners. 

Rotherham explains: “Reclined pigeon pose offers multiple benefits. It opens the muscles surrounding the hips, the low back, and the backs of the legs. When we don’t take the time to stretch out over-taxed areas properly, it can often lead to tightness and pain. Gently stretching these specific muscle groups will let your body heal and recover properly from overuse. 

“As this pose is done on your back, it’s great to do as a warm-up pose or a cool-down pose. Since laying down doesn’t put any pressure on your hips or your knees, it’s also a safer hip-opener if you’re working with any hip instability or knee injuries.”

Step 1 - From your bridge pose, keep your feet on the floor and place your right ankle in front of your left knee. 

Step 2 - Ensure your right knee is moving away from your right shoulder so you can feel a stretch in your outer right hip. You can stay here with your left foot on the floor or if you can’t feel much in your outer right hip, try the next step.

Step 3 - Inhale and lift your left foot off the floor. Thread your right arm through the center of the legs and your left arm round the left side of the left leg so you can take the back of your left thigh.

Step 4 - Take five deep breaths here before changing to repeat on the other side.

7. Toe squat 

This is not everyone’s cup of tea but proves essential for runners. Rotheram explains: “Your feet and shins undergo tremendous stress with each pounding step you take when running. Stretching your toes and the soles of your feet can reduce the occurrence of plantar fasciitis, which in turn ensures your runs remain bearable. This pose also stretches the muscles and connective tissues along the tibia to help prevent and reduce the pain of shin splints.” 

Step 1 - Come to sit in a kneeling position. Place your hands in front of you and lift your hips off your feet.

Step 2 - Tuck your toes under and start to bring the weight of your hips back towards your feet. For some people, they can sit on their heels with their hands on their knees. For others, having their hands on the floor and leaning forward is enough of a stretch for the feet.

Step 3 - Take five deep breaths here before you lift up and release the feet completely.

8. Head to knee pose 

A good pose to get into the habit of practicing, “head-to-knee pose stretches the hamstrings, hips and groin muscles. Athletes and runners who need to run often will benefit from this excellent technique for tight hamstrings”, says Rotheram. 

Step 1 - Come to a seated position with your legs outstretched in front of you. Bend your right knee and place your foot on the inside of your left leg. 

Step 2 - Inhale and place your hands on the floor next to your hips. Lift your chest up, lengthening your spine but relaxing your shoulders down away from your ears. Exhale here and the inhale to lift the arms up overhead.

Step 3 - Exhale and fold forward, hinging from your hips over your left leg. Take three deep breaths here before changing sides.

Why should runners do yoga? 

After a long run, it’s common to feel stiff. Runners are always advised to stretch before and after a run but how many actually do this? 

Stretching before a run warms your muscles while stretching afterwards helps to maintain your flexibility – ignoring your post-stretch run can lead to decreased mobility over time. 

There’s also the added benefit that stretching after exercise helps to get the blood flowing to the muscles to remove lactic acid. If we experience a lactic acid build up, we may feel aching or burning in our muscles. Practicing some yoga after a run can be a great way to start the healing process for your tired legs.

“Running is repetitive in nature,” says expert physiotherapist, Kelly Rotheram. “This can cause musculoskeletal imbalances in flexibility or strength. Yoga helps restore symmetry and balance to the body by improving flexibility and strength in the muscles and provides a full body workout. Muscles especially in the arms and upper torso not usually used in running are called upon and strengthened.”

A runner’s body can come in all shapes and sizes, but the benefits of running remain the same for everyone. So, if you’re thinking about kicking your run to the curb side now the weather has turned…. don’t! 

Whether you stick with your outdoor run and yield the extra benefits of training in colder temperatures, or start looking into the best treadmill you can buy, studies show that in the long-term, running can improve longevity of life by lowering your blood pressure, cholesterol levels and resting heart rate. But there’s more. For those who really want to deep-dive into the physiological technicalities, here’s why running really is one of the best forms of exercise.

1. It increases your lactate threshold

The term ‘feel the burn’ is generally associated with hard working muscles during a workout. You’ve probably felt it during a particularly gruelling session. Your body breaks down glucose to be used as energy and a by-product of this process is lactic acid. The harder you work, the more lactate accumulates until eventually you can’t get rid of it quick enough. 

This is known as your lactate threshold and there have been lots of studies - such as this one, published in the Journal of Physiology - that show the importance and role of anaerobic threshold in endurance sports. 

“A higher lactate threshold (aka anaerobic threshold) will allow for a faster, more sustainable running pace,” says Jim Pate, Senior Physiologist at Marylebone Health. 

“When running at lower intensities, the primary component the body needs and uses to produce the energy is oxygen. This aerobic process is efficient but also relatively complex and can become overloaded or ‘backed up,’ as energy demand rises with exercise intensity. 

“There will be a point where a second energy production system begins to make a contribution and this is the anaerobic system. This system produces energy rapidly without oxygen, but it is also inefficient, burning cellular fuel more quickly and producing the by-products: lactate and lactic acid. 

“From a running performance point of view, the shift to inefficient energy production results in an unsustainable system that will ultimately lead to fatigue. However, a higher lactate threshold is trainable and the best way to improve it is to train at, or around, lactate threshold intensity with working intervals significantly longer than recovery intervals.”

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2. It improves your VO₂ max

Put simply, VO₂ max is the maximum (max) rate (V) of oxygen (O₂) your body is able to consume and use during one minute of exercise. A higher VO₂ max means you’re in good shape physically and if you’re looking to improve yours, running can help. 

“It has been shown that running at specific intensities for certain periods of time can actually improve your VO₂ max,” says Jonny Kibble, head of exercise and physical activity at Vitality. 

“VO₂ max is measured in millilitres of oxygen per kilogram of bodyweight per minute – ml/kg/min. It is generally considered the gold standard measure of cardiovascular fitness – the higher it is, the longer you can potentially exercise for, at any given intensity. 

“While it can be impacted by numerous genetic factors, such as age and sex (men will generally have a higher VO₂ max than women due to muscle mass and haemoglobin levels), the good news is, everyone can improve theirs. 

“Research from the Medicine & Science in Sports and Exercise Journal shows that running at 90-95% of maximum heart rate for four minutes followed by four minutes of resting at 70% max heart rate, four times round (for a specific time period) increased participants VO₂ max by an average of 7.2 per cent (2).” 

According to Kibble, on top of improving your running performance, a high VO₂ max could also make everyday tasks easier to perform. 

“Another study in the Medicine & Science in Sports and Exercise Journal showed that climbing a set of stairs can cost around 33.5ml/kg/min of our VO₂ max, which could be a sedentary individual’s maximal capacity (27 - 40ml/kg/min),” he explains. “By improving this, it means we may find it easier to perform everyday tasks, which is particularly important as we grow older due to our VO₂ max levels declining with age. 

“VO₂ max can also play a huge part in prevention and, according to research from Frontiers in Bioscience, is the strongest independent predictor of future life expectancy in both healthy and cardio-respiratory diseased individuals.”

3. It boosts bone health

Lacing up and pounding the pavement can often be thought of as detrimental to joints and knees. However, research shows that running can in fact, be good for bone health.

“Running is often perceived as bad for joints, in particular the knees and hips, and too much high impact exercise can damage bone and may cause long-term problems such as stress fractures,” says Lindsy Kass, Principal Lecturer in Sport, Health and Exercise at the University of Hertfordshire. 

“However, there is much evidence to show that impact exercise – such as running – can actually help with bone formation and bone density, and reduce the effect of osteoporosis. In one study published in the Journal of Exercise Rehabilitation, long-distance runners were evaluated to establish change in bone properties using ultrasound and biochemical markers, to determine bone strength and bone formation markers. The male and female runners, aged 30-49 years ran an average of 48.6km per week, with an average frequency of 4.4 times per week. No significant difference was found in bone strength for either the males or females across all age groups meaning there was no decrement in bone strength when running long distances. 

“However, there was a significant improvement in blood serum markers of osteocalcin, which is a marker of bone formation, for both males and females across all age groups. This shows that bone formation may be improved with distance running, by stimulating osteoclasts. This supports the view that bone density is reliant on the forces acting on the bone – in this case, the impact to the legs from running.” 

For those over 50, worried about osteoporosis, don’t even think about switching to a non-resistance training modality. Research in the journal Osteoporosis International found that older runners had higher bone mineral density than swimmers of the same age. This suggests that moderate impact activities are better for maintaining skeletal integrity with age.

4. It improves brain health

Struggling with that afternoon deadline? Can’t make an important life decision? The answer might lie in a quick run. 

“A study by the University of Tsukuba in Japan last year showed that ten minutes of moderate-intensity running increases local blood flow to the parts of the brain that plays an important role in controlling mood and executive functions,” says Elisabeth Philipps, a Clinical Neuroscientist and spokesperson for supplement brand FourFive.

“In such a short time, to see a mental improvement in brain function is really positive and should help spur people to enjoy daily exercise however long they have.” 

In the study, researchers found that just a short session increased blood flow to the prefrontal cortex so it could benefit everything from focus, memory, planning, organization, and even impulse decision making. 

So, what does this mean in real life? “Moderate intensity running can be worked out using fancy heart rate monitoring, but more simply you can do the talk test which for moderate intensity means you can comfortably talk whilst running at a pace for 10 minutes,” she adds. 

“This might take a bit of training and working up to this level but even just getting moving and brisk walking, especially with some hills or inclines involved helps into improve brain blood flow and boost your happy hormones, as well as trigger endocannabinoid synthesis which releases bliss molecule anandamide to help you feel good. Running and walking outdoors is best - fresh air and nature really boosts mental health. In fact, the ‘runner's high’ is not an endorphins release, as previously thought but the body releasing anandamide, an endocannabinoid produced in the body, which makes us feel great.”

Finding a good sports bra for running deal can often feel like a workout in itself. Not only do you need to ensure quality from a great brand at an affordable price, but you need to be sure your chosen bra will help you, rather than hinder you, as you work out. After all, we all know that without the right sports bra, exercising can lead to discomfort, and stop you from excelling at the task at hand. We’ve collated some of the best deals from reputable brands, so that shopping for this training must-have is a little easier. 

There’s evidence that going without a reliable sports bra can have a knock-on effect on sports performance; a recent study in the journal Ergonomics found that a robust sports bra can reduce breast movement by up to 74% while running, compared to when not wearing a bra at all or wearing a regular bra. Another study from the School of Sport, Health and Exercise found that training without a sports bra can lead to a crucial loss of confidence, while increasing the physical risk of breast pain and long-term sagging. 

It’s not just an up and down motion that can hold back your performance either, as your breasts moving from side to side whilst training can also lead to avoidable discomfort. Selecting a first-rate bra can help with all of these issues, especially once you’ve discovered which level of support is right for you. Low, medium or high impact options are all available, with the latter likely suiting those with larger breasts, or those looking to undertake cardio-based activity, like HIIT. Those practicing yoga or Pilates will also want to factor in extra flexibility in stretch, so that getting into your chosen pose doesn’t cause discomfort.

Below, you’ll find deals on bras that combine all of the features you need, meaning that you’re covered when it comes to fit and quality. For more information on exactly which kind of options would suit you, head to our dedicated best sports bras guide, or complete your sweep of workout essentials with the best running watches and shoes.

Sports bras for running deals

Which sports bra for running deal is best for you?

If you’re buying online, check user reviews for mentions of comfort and fit. You’ll want a sports bra that has great in-built support, but one that’s also comfortable enough to keep everything in one place without chafing, or restricting your breathing. 

Your sports bra should be snug, but you should still be able to fit two fingers under the straps on your shoulders. Ensure the lower band sits flat against your ribcage, instead of digging in or being too loose.

Features such as separate cups are great if you’re a larger size, while a compression sports bra is ideal if you’re smaller. Sweat-wicking fabric that dries quickly will keep you comfortable while you work up a sweat.

Many sports bras are now made with more eco-friendly fabrics, such as bamboo, ECONYL (made from recycled fishing bets) and elastane, so look for those fabrics if breathable, sustainable fabrics are important to you. 

Finally, when trying on your new sports bra, look for wrinkles across the bust or bulges of flesh spilling out. These are pretty good indications of a poor fit.

Sports bras for running on sale

Breast health experts have designed the Under Armour Infinity High sports bra to support breasts safely and effectively during physical exercise. Injected with liquid to create a natural support system that flows around the breasts while they are in motion, this sports bra is designed to fit comfortably and securely, molding itself to the body’s natural shape. 

This is a bra that’s easy to get on and off, with a hook and eye closure – no wrestling it over your head after a sweaty run. It also features a sweat-wicking band to remove moisture quickly, although we did notice visible sweat marks after heavy training. 

The hi-tech support the Under Armour Infinity High sports bra offers may not be necessary for flatter-chested runners, but if you’re bigger than a cup C it offers impressive support.

Best for medium-impact support, the New Balance Fuel Bra is a good option for people with smaller chests, as our testing found it struggled to secure bigger breasts during running. 

Using New Balance’s wicking technology, the fabric is comfortable and quickly pulls moisture away from the body. There are no seams or closures, so it’s an ideal choice under a T-shirt or tank top, while the wide band and straps sit comfortably across the ribcage and over the shoulders.

Available in three colors - white, black and pink – this bra was one of the most affordable we tested. But if you want high-impact support for a bigger chest size, you may need to look elsewhere.

Lululemon is one of the hottest gym and training brands out there now. The Lululemon Enlite may be an investment piece, but our at-home testing revealed it to be worth every cent. 

Made from the brands unique ‘Ultralu’ fabric, it’s soft, supportive and smooth. Sweat is wicked away quickly too, even during a tough session.

Fastened with a hook and eye closure, a nicely-tensioned band keeps everything in place, while the padded non-removable cups add extra confidence. This sports bra is also available in a wide range of sizes and comes in a variety of colors, including navy, black, speckled grey black and grey sage.

Find the right fit in a sports bra for running

An ill-fitting sports bra, or a sports bra that doesn’t support the weight and movement of your breasts, can affect your performance during training and even your breast health, say experts. That’s why it’s vital to get a snug, comfortable fit from your sports bra. 

Emma Ross, a sports physiologist, and founder and CEO of The Well HQ, a U.K.-based women’s health and fitness company, agrees. “Breasts can move up to 14 centimeters (5.5 inches) when we are exercising”, explains Ross. “And that movement impacts not just your breast health, but also your exercise performance.” 

If you’ve ever forced yourself though an uncomfortable workout with a chafing bra, or given up mid-run because your confidence was knocked by an unsupportive sports bra, you’re not alone. Ross tells us that 80% of women are not wearing a sports bra that fits well, or supports them properly. And more than 1 in 3 women with larger breasts say their bigger boobs are the reason they avoid exercise, full stop. 

Having an ill-fitting bra isn’t just putting women off exercise though, it’s affecting their performance. In fact, Ross tells Live Science that breast movement can cost a runner as much as a mile over a marathon, “because of how much it affects stride length during running.” So, if you’ve been training for a big event, or you’re trying to learn how to run faster, it’s crucial to ensure you have a well-fitting sports bra that can go the distance with you. 

If you’re one of those women who has been put off running because of poorly-fitting sports bras, this is your wake-up call to find the perfect sports bra for your size and shape. And if you’re just embarking on your running journey, here’s our expert guide on how to start running.