The best pair of headphones for running need to be sweat-proof, lightweight and offer a quality listening experience without breaking the bank. Given this criteria, we’ve selected the best 5 earbuds for runners. You pick the music, and we’ve got just the headphones for you.

Bose Soundsport Wireless Earbuds

The Bose Soundsport Wireless Headphones offer a high-quality audio experience and uses the Bose active EQ to provide a balanced sound at any volume with the convenience of wireless connectivity. The StayHear+ earbud sweat- and water- resistant sport tips keeps the headphones in place, and with up to 6 hours of battery life per charge, these Bose headphones will power you through any workout.

The Bose Soundsport headphones use Bluetooth and NFC pairing technology uses the in-line mic control to easily control volume, change songs and take calls on your run. Get your Bose Soundsport Wireless Headphones today on Amazon here.

Jaybird x3 Wireless Earbuds

Designed to be as small and lightweight as possible, the Jaybird X3 Headphones are built to last with a sleek design that’s sweat-proof, water-proof and great for all weather conditions and workout types. These headphones offer a secure fit and come with multiple sizes of patented silicon and Comply ear fins and tips for maximum “noise isolation, fit, and comfort.”

Additionally, the X3 Headphones have an 8-hour battery life and with the use of the MySound App, you can tweak and customize the sound “of your X3 headphones for a personalized experience.” The Jaybird X3 are available on Amazon here.

Beats Powerbeats3 Wireless Headphones

 

The Beats Powerbeats3 headphones are stylish, durable and offer a quality sound — all with a wireless design and secure fit that moves with you. Thanks to the flexible, secure-fit ear hooks and 12 hours of battery life, the Powerbeats3 headphones offer peace of mind and an element of stability to help you power through long, extensive workouts.

Once you buy, the Beats Powerbeat3 box comes with the Powerbeats3 Wireless headphones, ear tips with four size options, a carrying case, along with the universal USB charging cable. And if you’re running behind, the Fast Fuel 5-minute charge gives you 1 hour of playback when the battery is low. The Powerbeats 3s are on sale now at Amazon.com.

Apple AirPods Wireless Earbuds

While late to the market, the Apple AirPods offer the most convenient, wireless design for runners. AirPods stay fit in your ears, don’t use wires to connect the earbuds and automatically connect to your Apple devices. The high-quality AAC audio uses dual beamforming microphones to filter out background noise to help provide a quality listening experience.

You can take calls, switch songs or talk to Siri right from your AirPods and offer 5 hours of listening time on a single charge thanks to the W1 chip. Made for active people, the AirPods use a charging case that holds multiple additional charges equating to more than 24 hours of listening time. In fact, just 15 minutes in the case gives you three hours of listening time. Read the reviews on AirPods at Amazon.com.

JBL Under Armour Wireless Sport Earbuds

The JBL Under Armour Wireless Sport Headphones are very popular and known for their proven ergonomic ear tip that was designed for athletes in mind. The twist and lock technology keeps these headphones in place and are guaranteed to never hurt or fall out of your ears while you workout. And thanks to the 5.8mm dynamic Drivers, the compact-size of these headphones doesn’t stop Jbl’s legendary pure bass performance from driving you towards the finish line.

The Bluetooth connectivity capability helps you perform at your best with a wire free workout that uses an inline 3-button microphone to help you take calls, change the volume and so much more. These headphones are sweat resistant and extremely durable. The JBL Under Armour Wireless Sport headphones sell out fast and can be found on Amazon.com.

Whether you go with the stylish Powerbeats3 or completely wireless Apple AirPods, all these headphones offer a quality listening experience that will help you power through any workout.

Choosing the right gear for running can be an overwhelming experience but fear not, we’ve outlined five of our favorite running shoes for beginners. Since the first step to getting the best running shoe is about identifying what features are most important to you, we’ve selected top-rated shoes from across a range of brands that were specifically designed for a variety of gaits, support, and flexibility needs.

Nike Air Zoom Pegasus 34 Running Shoes

These Nike running shoes are fan favorites, and have been around for over thirty years. Suitable for every type of runner, the Nike Air Zoom Pegasus 34 is extremely comfortable, lightweight, durable, and available in multiple widths. With a variety of colors and styles to choose from, there’s a reason this shoe is consistently ranked as a Top 5 running shoe for beginners and experienced runners alike by Livestrong and SoleReview. Check out the Nike Air Zoom Pegasus 34 on Amazon here.

ASICS Gel Venture 6 Running Shoes

Known for its strong build, the ASICS Gel Venture 6 running shoe does not disappoint. A snug upper design with a soft cushion that offers a firm step, the somewhat aggressive lugs provide runners with the grip they need to keep moving. The GEL cushioning system is used primarily for shock absorption; making the ASICS Gel Venture 6 running shoe a great choice for runners with a heavy step. See all the customer reviews on Amazon here.

Brooks Ghost 11 Running Shoes

Looking for a smooth ride on your run? Then the Brooks Ghost 11 is the running shoe for you. With a lightweight design that holds plenty of cushion, the Brooks Ghost 11 was built for runners who want a flexible shoe that is plush and comfortable. A good shoe for heel strikers or runners with knee issues, the Brooks Ghost 11 is made of top-quality materials and comes in a variety of width, sizes and colors as well. Read the latest reviews on Amazon here.

Adidas Ultra Boost Running Shoes

The Adidas Ultra Boost is a highly-praised shoe for runners with a neutral gait who are looking for a water-repellant but breathable shoe. This shoe is durable, naturally absorbs the shock of every step, and uses proprietary cushioning technology that will give you the support and flexibility you need for the road ahead. Noted as one of the top running shoes of the year, the Adidas Ultra Boost is also a fashionable shoe with what some reviewers call, a springy nature. But don’t just listen to us, see the reviews for yourself on Amazon here.

Saucony Ride 10 Running Shoes

A versatile shoe that can be used for daily wear or reserved just for runnings, the Saucony Ride 10 is an upgrade from the wildly successful Ride 9 as the engineers developed a more flexible upper that can actually expand to accommodate wide or swollen feet; a common issue for long-distance runners. With strategically engineered mesh at the forefoot of the shoe, the Saucony Ride 10 is known for its breathability and performance durability. Maintaining the balance between flexibility and optimal support, this shoe is praised for keeping runners cool and comfortable all throughout race day. Catch the latest reviews and get your pair on Amazon here.

Whether you need a structured, more supportive running shoe, a fit that’s flexible and moves with you or something in between, the perfect running shoe out there is the one that works best for you. Before you buy, don’t be afraid to try on the pair you’re eyeing by stopping by your local running shop or sportswear store to ask an associate to accurately measure your foot and monitor your gait in the shoe. The extra time spent selecting your shoe will pay off in the end when you’re comfortable and running your best race. Good luck!

Sometimes it’s not enough to just cross the finish line, especially if you’ve ran a race or two, and are looking to improve your running endurance, and thus your run time. Take a look and implement these five tips to increasing your running endurance.

1. Routine is the Enemy

The key to improving any element of your running, whether it be increasing your endurance or race day speed, is to challenge yourself with new goals, new courses and terrain, new strategies, and finding new opportunities for improvement. Without getting too technical, increasing your endurance really means improving how quickly your body supplies your muscles with oxygen; the quicker the better and slower you will fatigue as you run. Routine is the enemy and you’ll want to set new expectations and discover new training programs depending on your goal. For endurance-specific improvements, mix up your training by incorporating strength training, cardio workouts and hill training exercises.

2. Speed it Up

Similar to the techniques used for quickening your running speed, there are a few different types of speed workouts for runners to choose from in order to increase running endurance, starting with interval training. Intervals are short bursts of speed with a break in between, usually done by running the same distance repeatedly. Most runners incorporate intervals by doing ‘pyramids’ — shorter sprints, then longer sprints, then back to shorter ones — adding distance then working back down to the original length, and resting between each sprinting session. Similar to interval training is varied intervals which are running the sprints (intervals) faster and faster then working back down to your original starting speed, being sure to rest between each interval.

3. Change Up the Terrain

Another technique that can increase your running endurance is trail running. By challenging yourself with new ground and varying terrain, you can greatly improve your stamina and endurance. As we spoke to in our increasing your speed article [enter link], with plenty to choose from in the Dallas-Fort Worth area, you can quickly increase your endurance come race day by changing up your runs with hills, unpaved paths and whatever the trail throws your way. Don’t know where to start? Check out our favorite 10 trails in DFW for trail running [enter link].

4. Run More Often

While it may seem all too simple, increasing the frequency of your runs will naturally strengthen your muscles and increase your level of stamina. Start slow by following the 10 percent rule of never increase your weekly mileage by more than 10 percent of the previous week. Running is physical as much as it is mental, and by following the 10 percent rule, you’ll keep yourself from feeling mentally overwhelmed by doing too much too soon and it will also help you to prevent physical injury.

5. Work in Some Cardio

Lastly, cardiovascular exercises like jump-roping, biking, and dancing will also improve your endurance and stamina by increasing the efficiency in which your body supplies muscles with oxygen. Overtime, your body’s endurance and stamina will increase as the rate in which you fatigue decreases. Try jumping on the stairmaster while you’re at the gym for a high-intensity workout to really get your blood-pumping.

Turn up the intensity even more by mentally treating the stairmaster more like a treadmill rather than a moving set of stairs to keep your heart-rate up, target your glutes and thighs and improve your lung capacity. If you want to take things slow, that’s okay too. Low-intensity steady-state cardio (LISS) can also deliver great results. Trying climbing a few flights of stairs after your workout to really push yourself. No matter your pace, take strong steps, and since you’ll be tired with muscles fatigued, use the opportunity to really focus on your breathing.

This is just the start to increasing your running endurance, but combined with the techniques you can use to increase your running speed, you’re well on your way to crossing the finish line easier and faster than you did last time. And remember, above all and to see the best improvements, you want to stay healthy as you train. Eat well, sleep enough and push yourself to be better than you were yesterday. Good luck out there and we’ll see you come race day!

Whether it’s a light jog around the neighborhood or 5K, running can give your muscles quite a workout so stretching before and after your run is essential to heightening your performance and avoiding injuries. Keep these ten stretches in mind to get your blood flowing before your run and cool off your muscles after you’ve crossed the finish line.

5 Stretches to Do Before a Run

1. Side Stretches

Avoid side stitches by doing a few dynamic side stretches before taking off on your next run. To start, bring both arms over your head and simply lean to the right and then to the left, bending at your waist while keeping your abdominals tight. Do five to ten reps on each side — holding the stretch for two or three breaths for each rep — to warm up your abdominal muscles and keep those annoying side stitches away.

2. Hip Circles

Opening up the muscles and hip joint before a run can really help to prevent injury. Start by resting your hands on your hips and standing with your feet hip-width apart. Move your hips in a circular motion and slowly make the circles wider until you’re moving at your full range of motion. After ten or so circles in one direction, switch directions and swing your hips the other way. Similar to the motion of hula-hooping, hip circles open up the joint and prepare the muscles around your hip for the run ahead.

3. Butt Kicks

Stretch out your quadriceps with a few reps of this classic dynamic stretch. Stand tall and walk forward while exaggerating your backswing so your heels come up to touch your glutes. Once you have that down, try swinging your heels back to touch your glutes while jogging. Do 12 to 15 reps on each side.

4. High Knees March

Don’t let the name of this stretch fool you as high knees work your quads, hamstrings, calves, shins and abdominal muscles all at once. Stand up straight with your feet hip-width apart. Place your palms down facing the flood, hovering your arms above your mid-section. Bring your right knee up to touch your right palm, then lower your right leg to the floor and repeat with your other knee. Flex your abdominal muscles each time you raise your knee to your palm to engage your core and fully stretch out your hamstrings.

You can kick this stretch up a notch by one of two ways. If the march is a bit too easy and your muscles don’t feel as loose and warmed-up as you’d like them too, you can just pick up the pace by starting in the same position as before but moving a bit faster. Quickly drive your left knee up to touch your left palm, bring that leg back down then immediately alternate by doing the same motion with your right leg. As you’re alternating knees, you should be getting your blood pumping by staying on the balls of your feet with a hopping motion.

5. Combined Butt Kicks with High Knees

Take your warm up to the next level by alternating butt kicks with high knees. Try doing five to seven butt kicks then alternating to do five to seven high-knee steps. Since the high knees stretch your glutes and the butt kicks stretch your quads, your legs will be comfortable and loose before you take off.

5 Stretches to Do After a Run

Speed up your recovery by saving static stretches for after your done running. Because running uses almost every muscle in your body, you don’t want to solely focus your stretching efforts on your legs but instead incorporate full-body and upper-body static and dynamic stretches to your post-run stretching routine.

1. Arm Circles

Loosen up your shoulders by doing arm circles. Get in a standing position, feet hip-width apart, then raise your arms sideways to shoulder height. While keeping your extended arms straight with palms facing down, rotate your arms forwards so the motion makes circles in the air. After every five to seven circles, change the direction of your rotation. This will stretch your upper back, chest and shoulders after your run.

2. Thigh Stretch

Stand on your right leg, bring your left heel back and grab your heel with your left hand to gently pull your foot towards your glutes and tailbone. By keeping your knees aligned and back straight, you can hold this static stretch for 10 to 20 seconds then repeat on your other leg to stretch out your upper legs.

3. Hip and Back Stretch

Sit on the ground with your legs stretched straight out in front of you. By lifting your left leg and crossing it over your right leg (which should stay straight), you can pull your left leg to your chest and twist the trunk of your body (core and shoulders) to then look over your left shoulder for 20 to 30 seconds then change legs and repeat. This stretch is a great way to loosen up your lower back and hips to avoid post-run muscle pain.

4. Hip-Flexor Stretch

To really stretch out your hip flexors, drop down and kneel on your left knee with your right foot in front of your body then lean forward from the hips; holding for 25 to 30 seconds before switching sides.

5. Calf Stretch

Muscle pain in the calves is very common for runners. To help prevent or alleviate that pain, stand with both feet on a slightly elevated surface like a curb or step and move the heel of your left foot backwards so it hangs off the surface. Then, slowly lower your left heel down until you feel your calf muscle stretch. Hold this for 15 to 20 seconds then switch legs and repeat. To deepen the stretch, you can bend at the knees to loosen your calf muscles a bit more.

While there are dozens of stretches out there to choose from, these are some of our favorites, and most runners agree that dynamic stretches which incorporate movement and full range motion are better for warm ups than static stretches like touching your toes and counting to ten, which can be reserved for after your run. Happy stretching!

For runners, sticking to meal plans or a nutrition program is just as important as keeping to an exercise or training regimen. Since everything you eat and drink will affect your performance, strategically fueling yourself with nutritious snacks and healthy meal options is the best way to strengthen your body while staying healthy. Keep in mind these nutritional tips when meal planning.

Helpful Nutrition Tips for Runners

Quick Summary:

1. The majority of a runner’s diet should be whole foods, not energy bars or smoothies.
2. Understand the difference between fast and slow carbs.
3. Clean protein. For runners who eat meat, the best sources of protein come from the white meats.
4. Cut back on artificial and unnecessary sugars.
5. Perfection can be the enemy of progress. Start slow and allow yourself a cheat day every now and then.

1. The majority of a runner’s diet should be whole foods, not energy bars or smoothies.

By sticking to healthy options like fish, fruits and vegetables, whole grains, chicken, and low-fat dairy, you’ll get the nutrients you need without cutting corners by relying on processed foods. Drinking smoothies and snacking on energy bars is okay as a supplement, but try not to replace entire meals with these convenience-based alternatives. Helpful tip: By stocking up on fruits, vegetables and healthy snacks at home, you can meal prep, and have much better control over what and how much your eating and drinking each day.

2. Understand the difference between fast and slow carbs.

High-fiber, low-fiber, slow, fast, good, bad, the list goes on. It’s easy to get confused when first learning about nutritional values, but one thing for sure is that the majority of your diet is made up of some type of carbohydrate, so completely slashing them from your diet just to get in shape won’t always help you.

Food with carbohydrates that are high in fiber like oatmeal, fruit, and vegetables are good carbs because they are slowly digested and will give you long-lasting energy. These slow, good carbs should be the basis of your healthy diet as a runner whereas food made of low-fiber carbs like white rice, potatoes, or white/processed pasta are quickly digested; providing energy faster than slow carbs will. That’s not to say you can’t eat low-fiber carbs, but do so in moderation. Since you’ll be burning more energy than you did before starting your training program (or becoming a runner), you’ll want to stick to the more fiber-packed foods when planning your meals (whole grains, oats, fruits, and vegetables, etc.).

3. Clean protein.

High-protein diets are essential to runners since they promote muscle strength — meaning stronger tendons and faster recovery from injuries, satiety, weight loss, better sleep patterns, and reduced caloric intake. For runners who eat meat, the best sources of protein come from the white meats: chicken, turkey, and fish. For vegans or vegetarians, we recommend getting protein from nutritious foods like seitan, tofu, tempeh, edamame, lentils, green peas, oats and oatmeal, chia seeds, nuts, amaranth, and quinoa. Keep an open and mix it up with new foods or plant-based protein powder, you may find something you never knew you’d like.

4. Cut back on artificial and unnecessary sugars.

Consuming less alcohol, sodas, sweets, sugary snacks and anything with artificial sugars will significantly improve not only your performance training as a runner but quality of life as well. A good rule of thumb: Sugars that come from natural sources are better for you and will provide far better energy than foods made of processed sugars. Try replacing sugary snacks like candy or breakfast bars with fruits like apples or fresh-mixed berries to add color to your diet while still getting a healthy serving of sugar and satisfying your sweet tooth in an unexpected way!

5. Perfection can be the enemy of progress.

By allowing yourself an occasional soda or sweet treat at dinner, you can keep cravings in check and avoid binges. It’s all about portion control, frequency, and maintaining balance — opting for a healthy diet that works for you. Quitting your current habits cold turkey tomorrow will only cause frustration and burnout. Set small goals like choosing a glass of water rather than a soda that will just be small changes rather than complete lifestyle overhaul. Start slow and allow yourself a cheat day every now and then. Let’s face it — life is short, and food is good.