Alex Ramos

You’ve set a running goal, made a plan, and started to build momentum — and then the weather takes a turn. It’s raining. It’s freezing. It’s hot enough to fry an egg on the sidewalk. Suddenly, your motivation disappears, and skipping your run starts to feel like the only option. But the truth is, weather … Ler mais

When you begin a running routine, it’s easy to think you need to focus only on running to improve. But incorporating other forms of movement into your weekly plan — like cycling, yoga, swimming, or strength training — can actually help you become a stronger, healthier, and more balanced runner. This combination is called cross-training, … Ler mais

Getting started with running is already a big step — and then you start hearing unfamiliar terms like “tempo run,” “PR,” “negative split,” or “VO2 max.” It can feel like runners are speaking a secret language. But don’t worry: you don’t need to know every technical term to begin enjoying running. However, understanding some of … Ler mais

When you’re just getting started with running, it’s easy to think you need expensive shoes, high-tech watches, and an entire drawer of athletic clothes. But the truth is, you don’t need much to start running — and spending a lot in the beginning isn’t necessary. In fact, many new runners end up overbuying and underusing … Ler mais

For many beginners, running an entire mile without stopping is a major milestone — and for good reason. It’s not just about distance; it’s a sign of growing endurance, discipline, and mental strength. If you’ve never considered yourself a runner, covering one continuous mile can feel both exciting and intimidating. The good news? With a … Ler mais

When you first start running, it’s completely normal to feel out of breath after just a few minutes. Endurance doesn’t come overnight — it’s something you build gradually, with patience and consistency. The good news is, even if you’re starting from zero, your body is capable of adapting faster than you think. In this article, … Ler mais

Starting a running habit is a great step toward better health and fitness, but sticking with it requires more than just lacing up your shoes. One of the most effective (and often overlooked) tools to support your progress is a running journal. Whether you’re tracking your times, reflecting on your mental state, or simply documenting … Ler mais

When you start running, it may feel challenging, especially in the early days. But stick with it for a few weeks, and you’ll start to see noticeable changes — not just physically, but mentally and emotionally too. These early benefits often become the fuel that keeps beginners coming back, step after step. In this article, … Ler mais

Running is one of the most popular activities for people looking to lose weight — and for good reason. It’s accessible, effective, and doesn’t require fancy equipment or a gym membership. But while running can definitely support your weight loss goals, it’s important to understand how it works, what to expect as a beginner, and … Ler mais

Tracking your progress as a beginner runner is one of the best ways to stay motivated, build momentum, and actually see how far you’ve come — even if it’s just a few steps at a time. But tracking doesn’t have to be boring or overly technical. In fact, it can be a fun, creative, and … Ler mais