Category: Running

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4 Pieces Of Advice I Give To New Runners

One of my favorite parts of being a runner is getting to watch other runners succeed — especially newer runners.
Another favorite thing is helping new runners get started in the sport.
I get to answer a lot of questions about running. And, while I’m not an expert or a trainer, here are some of the things I think every new runner should know.

1. Invest In Good Shoes

Running shoes are different. I wear Mizunos. That may not work for you.
If you’ve ever complained of shin splints, blistering, or stress fractures, the problem might be your shoes.
Knowing that shoes are different, it makes sense to go to an actual running store and get yourself a fitting. It’s a slower process than ordering off of Amazon. That’s okay.
Getting a good fit is essential.
Find a running speciality store in your area and try on different brands with different fits. Do more than just walk around the store. Hop on a treadmill, which many running stores will have. Or, take a lap around the block.
A good pair of running shoes might cost more than you’re accustomed to paying. You don’t have to go top-of-the-line. Just don’t go cheap.
These shoes are an investment in your running game. Make it a good one.

2. Build Mileage Very Slowly

Look, you’re new to this. Set realistic expectations. You’re not going to run a half-marathon right away.
Meanwhile, there are two camps on “how to train”.
Some people say that you should start slow, and build up your speed. That’s a good take on running but running too slow can actually cause injury. This is because deliberately slowing down your pace changes your natural running rhythm, placing stress on different joints on your body.
For me, running slow causes me to sit back too far on my heels and to “bounce” a whole lot. When I do this, my back begins to ache and feet get sore.
The other approach is to run as fast as you feel comfortable, but for lesser distances. This is what I like to do. I run at a natural cadence of around 190 steps per minute, which helps me stay light on my feet and in good running posture.
The best advice I ever received was to never increase your mileage by more than 10 percent per week. I’ll pass this on to you.
If you running 10 miles your first week, don’t run more than 11 miles in your second week; or, more than 12.1 miles in your third.
Build your mileage gradually to help your body adapt.
 

3. Don’t Skip “Rest Days”

Want to run 7 days a week? Fine. Just don’t do it yet. You need to learn a bit about your body first.
As a new runner, get a schedule of a few days per week, and stick to it. Have multiple rest days scheduled, and honor them. Your body actually needs the rest in order to recoup and perform at its best.
Many runners will log 4-6 day week on the road, and rest or cross-train on the other days. Weight training, sports, yoga, and other activities can help your body mix it up a bit.
Just don’t omit the rest.

4. Log Your Progress

Logging your runs is an easy way to track your progress and your strength.
There are a host of tracking apps for your phone which offer basic stats; and, a proper running watch can give you access to much more.
Some runners prefer a manual log book. I like Strava.
Strava is a running and cycling website with social components. I connect it to my Garmin GPS watch and can share my runs and rides with friends, and buddies from running.
I’ve met some terrific people via Strava including the guy from Germany who was randomly running hills in Seattle with me; and, the guy who passed me on the last leg of the 2016 Bourbon Chase.
You don’t have to use Strava — there are other run-logging websites available. I just happen to like this one, though. It logs mileage, speed, and elevation changes; and maps my runs to show how I’m progressing.
Connect with me on Strava here.

Running Is A Routine Before It’s A Love

Developing a love for running takes time. Running will challenge you and push you to be better; and you’re only accountable to yourself.
Make running a part of your daily life and, before long, you’ll start to find love.
 

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Training for Runners

Running a race requires training. That much is understood.
But, to truly train for racing, you’ll want to do more than just “run”. Weights come into play, and so does flexibility work.
Here are some ideas to keep in mind as you prep for your next race.
Strength Training

To get faster as a runner, you have to get stronger. And, one good way to get stronger is to add weight training to your regimen.
A runner’s weight training program is different from what a recreational weight lifter might do. Developing core strength is paramount. Bench presses and curls become less important.
A stronger core is associated with more efficient running and fewer running injuries. This, in turn, increases endurance and strength.
As part of your regular routine — either on an off-day or before you hit your run — perform a series of planks and squats; and do lunges and back extensions.
It’s not necessary to use heavy weights. It’s only necessary to be consistent.
Just remember: More strength yields more speed.
Interval Training

Interval training is another way to mix up your runs.
Interval training is carefully planned runs which replicate a “bell curve” in terms of intensity.
Typically, interval training begins with a 10-minute warm up at an easy pace. Then, at regular intervals, the runner runs a certain distance at a certain pace.
Then, when the interval is over, the runner returns to an easy pace of running for a brief period and then the sequence repeats.
For example, one popular interval training session features:
A 10-minute warm-up
Six (1/2 mile runs at 5k pace followed by a 60-second cool-down)
A 10-minute cooldown
Interval training teaches your body to clear out toxins and maintain peak performance. It should be performed no more than once weekly.
Yoga

Yoga is another way to improve your speed. This is because the core tenets of yoga — flexibility, core strength, and breath control — are each essential for active running.
Furthermore, it’s been shown that active yogis land fewer running injuries than the non-yoga crowds.
Yoga relaxes the body and the mind. Adding one hour-long session per week can be an excellent addition to your training plan.
Hills

Hills are my favorite. Nothing compares. This is because running hills is speed training in disguise.
Running hills challenges your muscles, assists with aerobic power, and increases pain tolerance. However, the biggest benefit of hills is the mental boost you get.
When you can run hills well, you don’t care if your race is hilly. This reduces anxiety and helps you coast through a course. Plus, when you pass a fellow runner on a hill, you gain a major mental edge.
Hills are awesome. Run more hills.
Recovery Run

A final piece of training that’s essential (and often overlooked) is the recovery run.
A recovery run is exactly what it sounds like — it’s a run designed to help you recover. It’s a low-intensity, low-mileage run performed at a comfortable pace of up to 1:00/min per mile slower than your typical pace.
Via a recovery run, you still log the mileage necessary to build a strong base, but you do it with very little fatigue to your already-stressed muscles.
After a week of hard training, adding a recovery run can be helpful.

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Running through the seasons

When it’s time to train, a runner has two choices: run outdoors or run a treadmill. For many of us it’s a no-brainer.
Outdoors every day of the week, and twice on Sunday.
But, running outdoors presents challenges not present when running a treadmill. Weather and topography affect what you wear; and, sunlight and darkness can play a role, too.
 
Running In Spring
Of all the seasons, running in spring can be the most enjoyable. It’s rarely too hot, and rarely too cold; and, for runners not living in the desert or the tropics, it’s nice to get outside after the typically tough months of winter.
But spring brings rain so it’s best to be prepared.
NEVER run when there’s thunder or lightning. No matter how far in the distance, when you hear the rumble or see the streak, get yourself indoors.
No training run is worth the risk of getting struck.
However, if rain is in the forecast or it’s raining as you’re leaving the house, consider wearing a hat to keep the rain from your face; and, a lightweight jacket to help keep you dry.
I wear an emerald green Mama jacket that’s ugly as all get out, but it works.
Then, when I get home, I’m quick to get out of my wet clothes — especially my socks — and I leave my clothes to dry out a bit before tossing them in the dryer.
This is a good way to lengthen the life of your technical gear.
 
Running In Summer
Summer runs can be the most challenging of all the seasons. The heat is high and, for runners in the Ohio Valley like me, humidity can sit thick.
Running in summer requires a different set of precautions.
One of my favorite rules of summer running is to always run with water on-hand. Some people carry bottles, or run in parks with working fountains.
I prefer my Nathan backpack, which I fill with roughly 20 ounces of water for every hour I plan to run.
My second rule is to listen to your body.
This summer, I barfed a few times while running the streets of Cincinnati. One of those times, my wife happened to be driving by.
She thought it was funny, and it was. But that only happened because I pushed myself beyond my limits on a day when the heat index was 108.
I should have been smarter.
 
Running In Fall
Running in fall is akin to running in spring. The weather’s typically cooler and breathing is less labored. Plus, with the training from summer complete, it’s easier to PR in your favorite marathon or 5k.
However, as winter gets set to settle in, winds in fall can be strong and knock you off your balance. Plus, with the days getting shorter, there’s less sunlight which means that you’re running in the dark more frequently.
In fall, be sure to dress in layers and wear lighting and reflective gear, when appropriate.
 
Running In Winter
Winter running is my personal favorite. The air is crisp, the trails are empty, and the sweat is sparse. Waking up early for a Sunday morning 20-miler is one of my favorite things to do.
However, running in winter presents challenges.
First, it’s dark. Really dark. Wearing lighting and reflective gear is a must.
Second, you need to watch for ice. Running in snow is fine, because you can see the white beneath your feet. Ice, however, goes unnoticed until you wipe out and get hurt.
This is why I won’t run when there’s ice on the roads.
Also, I won’t run when it’s below 12 degrees. This is because the water in my Nathan backpack tends to freeze at this temperature, which leaves me stranded on the road with no aqua.
 
Anything But The Treadmill
No matter the season, running outside requires some prep. You pick your clothes, you pick your route, and hit the road.
Running in winter is my favorite, but you’ll see me out there in all 12 months.

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Cincinnati: Best Running Spots For Big Hills, Small Hills, and No Hills

Cincinnati, Ohio is known for a lot of things including 3-way chili, its Oktoberfest celebration, and a thriving tech startup scene.
It’s also known for its hills.
For runners, hills are essential. Running hills builds leg strength, increases runner stamina, and leads to faster race times. Hills are even featured in the city’s annual marathon, The Flying Pig.
Maybe you like hills, though, and maybe you don’t. Here’s a quick guide for the best runs in town.

Big Hills: Ault Park, Hyde Park, Cincinnati

Running Ault Park is a Cincinnati tradition. Technically located in the Mount Lookout neighborhood, it’s on the backside of Hyde Park’s eastern border, Delta Avenue.
With ample parking and a spacious 224 acres, Ault Park offers an abundance of trails and paths for all runner types — beginner to advanced.
However, it’s the hills of Ault Park which make it so great.
Ault Park sits atop a hill, which bestows huge, panoramic views of the Little Miami River and Lunken Airport to area runners. It also gives runners a chance to run said hills.
Observatory Avenue, which leads into the park, offers a sizable up-and-down on a 6-8% grade; and ample sidewalk for safety. The real prize for hill training, though, is Heekin Avenue.
Heekin Avenue is the steepest way down from Ault Park, leading runners from its lookout point to Eastern Avenue below. The 0.6 mile paved road reaches a grade of 11.9% and is enough to challenge runners and walkers of all types.
Take the run down, then run it right back up. It doesn’t get tougher than that.

Small Hills: Sharon Woods Running Trail, Sharonville

Nestled away in suburban neighborhood of Sharonville is Sharon Woods, which is part of the Cincinnati Great Parks system.
Sharon Woods is a built around Sharon Lake and features activities for children and adults, including a playground system, a parcours course, and 18 holes of golf.
For runners, the prize is the Sharon Woods Running Trail system.
Registering 2.6 miles in length, the Sharon Woods trail loosely follows its namesake lake’s border, offering a combination of steady, slow hills in a forest-like setting.
Take one, two, or 5 laps on this city-maintained trail. You’ll never hit a traffic light, you’ll never stop for traffic. And, as a bonus, on warm Cincinnati days, the trees of Sharon Woods provide excellent cover and protection from the heat.
Ample parking is available off Kemper Road, just east of the main park entrance.

No Hills: Loveland Bike Trail, Loveland

The Loveland Bike Trail is a former rail trail stretching more than 70 miles, passing through historic Newtown, Milford, Loveland, and Lebanon, among others.
Today, the path is paved, well-maintained, and a hotspot for bikers and runners alike.
There are plenty of terrific reasons to run the Loveland Bike Trail.
First, it’s the longest, uninterrupted stretch of flat running in all of the Queen City. Run anywhere else, you’re going to hit hills. Run the Loveland Bike Trail, you’re going to run flat.
Running flat can be helpful when you’re training for a flat-course marathon; or, when you’re looking to mix it up a bit from your regular routine. You may also be tired of running hills from time to time.
The second reason to love the trail is that its shaded and slightly breezy, which can be helpful through the high humidity and heat of summer. You’ll run longer, with less exertion, on the Loveland Bike Trail.
Third, the path is specially designed for runners and bikers. Because there are no cars and no traffic lights, it’s easy for runners to find a rhythm on the trail and maintain it. You can’t do that with city running.

Pick Your Running Favorite Spot

Cincinnati is a running town and there are plenty of places to run hills — or to avoid hills entirely. I prefer to mix the three spots listed here so that my runs stay fresh and exciting.

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Runners Hear These Things All. The. Time.

Things People Say To Runners

Members of the running community have a lot in common.
We’ve all been sweat-drenched from a tough run. We’ve all contemplated sleeping in to skip a scheduled run. And, we’ve all heard some pretty ridiculous stuff from our friends about our love of running.
If you’ve run for years — or even for months — a well-intentioned friend has likely said one of the following to you.
Maybe you’re tired of hearing it, or maybe you find it funny. For sure, though, you’ve heard it before.

“Running is Boring”

I hear this one a lot, actually. People love to tell me how boring running is. Funny — I don’t see it that way.
Running is so enjoyable to me that I want to do it every day, and I never wear headphones to help the time pass more quickly.
Maybe other people find running to be boring because they’ve never seen the sun rise over the horizon right at the finish of a grueling run; or, because they’ve never heard nothing but the sound of their feet against the pavement on a cold, winter morning.
Don’t tell me running is boring. Especially as you’re celebrating the latest episode of The Bachelor.

“Run Forrest! Run”

I get it. Really, I do. I’ve seen the movie over two dozen times and the soundtrack is Alan Silvestri’s second-best behind Back to the Future. But, that doesn’t mean I think you’re funny for yelling like Jenny does.
Especially when you’re passing me at 45 MPH on Montgomery Rd.
It was funny in 1994. Today, not so much.
True story: I ran the Los Angeles Marathon in 2012 and had my race bib printed with “FORREST”. For 26.2 miles, spectators screamed at me, “RUN FORREST RUN”. I kind of liked it in that situation. I’ll probably do it again.

“Running is bad for your knees/back/ankles/feet”

Look, running can be harsh on your body. No arguments there. The constant pounding of pavement can batter not just your lower body, but your upper body, too.
Luckily for us, we’re humans and our bodies were meant to run. Plus, we’re smart enough to take steps to protect ourselves from injury.
We can stretch appropriately. We can strength train and work on good form. We can rest when we’re tired, and we can purchase new shoes if we need to.
Like any athlete, a runner who takes care of its body will have better results than a runner who does not.

“Did you win your race?”

No, I didn’t win the race. But, here’s the thing. Running a race is almost never about finishing in first place. Not for recreational runners, anyway.
For most runners, running a race is about being the best runner you can be on that given day. If your effort puts you in first place, so much the better. Most of us are thrilled just to set a PR (“personal record”), however.
Don’t ask whether I won my race. I’m going to tell you no. Instead, ask how I ran. That’s a question I can honestly answer.

“You don’t look like a runner!”

That’s funny, because you don’t look like an insensitive clown who thinks all runners look alike!
Runners, like people, come in all shapes and sizes. If a person likes to get out there and go for runs — from several blocks to hundreds of miles — that person, to me, is a runner.

“You’re spending HOW MUCH to run that race? You could run at home for free.”

Yes, races can be expensive. And, during the fall and spring race seasons, costs can add up. But, that’s okay. Running a race is as much about the experience as anything else.
Plus, many races are run to benefit a local charity.
I don’t mind spending $$$ to run the right race — or even the wrong one. Running races is fun for me.

“You ran how many miles!? You’re crazy.”

Okay, well this one I actually like to hear. When a person tells me I’m crazy for running 20 miles on a Sunday morning before the sun’s even come up, I feel a sense of pride for doing something that’s a challenge.
Runners pride themselves on weekly mileage counts, so just don’t scoff at us,
This one we may brag about a little bit, but we aren’t crazy. It feels great even running one more mile than we have before. We do pride ourselves on the number of miles we rack up in any given week, but please don’t scoff at us.

“I only run when chased” / “I get tired just driving that far”

There are a million one-liners for the never-running crowd and these two lines are the most common. Like the Forrest Gump line, they’re funny the first time and much more funny to the non-running crowd.
I don’t mind that you don’t run, and I’m not passing judgment on you. I also know you’re not passing judgment on me. However, if you keep recycling these jokes, I might start to.
Did I miss any of your (least) favorite sayings? Shoot me a tweet @dangreenoh.

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Program Your Garmin GPS For Interval & Speed Training

Did you know that you can use your Garmin GPS watch to coach you through interval training, fartlek runs, and speed work?
You may never have to do a treadmill run again!

Using Your Garmin GPS “Workout” Feature

Advanced Garmin GPS running watches are shipped with a “Workout” feature. “Workouts” are pre-programmed runs with specific patterns.
For example, let’s say you’re training for the Cincinnati Flying Pig Marathon and your training calls for Cruise Intervals:

  • A 10-minute Warm-up
  • Then, 8 intervals of 1000 meters at a 10k pace, with 3-minute recovery runs in-between
  • Then, a 10-minute Cool-down

You could run this on a treadmill, if you wanted to; but, you could also run it outside using your Garmin. The trick is to program your workout into the watch in advance, then to let the watch manage your run for you.

What To Expect On Your Garmin “Workout” Run

When you run your workout using the Garmin “Workout” feature, there’s no guesswork about how fast you’re running; or how many intervals you have left to run.
You simply “start” your run like any other, then let the watch tell you what to do next. It will count down your Warm-up for you; tell you when to start your intervals (and your recoveries); and, when to begin your Cool-down.
The Garmin will even tell you whether you’re running your intervals at-pace, too slowly, or too quickly. You get the perfect interval training every time you run.

Step-By-Step Instructions For Setting Interval Runs On A Garmin 620

How to program your Garmin

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How To Tie Your Running Shoes To Better Fit Your Feet

Tie Your Running Shoes The Right Way

Getting the best fit from a running shoe is about more than just finding the right shoe. How you tie your running shoe laces makes a difference, too.
There are more than a dozen ways to lace your running shoes. Each method changes the fit and feel of your footwear. Proper lacing can help eliminate pain, soreness, blisters, and more.
Feeling banged-up in the toes? There’s a running shoe lacing trick for that.
Feeling pressure against the top of your foot? There’s a running shoe lacing trick for that, too.
Heel slipping out of the back of your running shoe? There’s a running shoe lacing trick for that as well.
Here are the four most common running shoe lacing techniques runners use to get the best possible fit from their shoes.

Running Shoe Lacing Technique For Top-of-Foot Pain

Ladder laced shoeFor runners with high arches, try the Ladder Method of lacing for your running shoes.
The Ladder Method creates a secure fit with the sides and heel of your shoe, while leaving room for your foot to arch against the shoe’s tongue and upper.
To lace your running shoe ladder-style:

  1. Start at the top-most eyelet and pull laces through so that they’re of even length
  2. Run the left lace on the inside of the shoe to the first available eyelet
  3. Push the lace through the eyelet and pull straight across
  4. Run the right lace on the inside of the shoe to the next available eyelet
  5. Push the lace through the eyelet and pull straight across
  6. Repeat until shoe lacing is complete

The Ladder Method of lacing will relieve pressure from the top of your foot.

Skip Lacing For Runners With Wide Feet

Skip laced shoeFor runners with wide feet or extrusions on the sides of either foot, try the Skip Lacing Method of lacing for your running shoes.
The Skip Lacing Method relieves pressure from a specific area of your foot where the fit may be overly snug.
To lace your shoe skip-style:

  1. Start at the top-most eyelet and pull laces through so that they’re of even length
  2. Lace your shoe in the traditional cross-over method, stopping at the eyelet where the point of pain begins
  3. Run the left lace on the inside of the shoe, skipping to the first eyelet past the point of pain
  4. Push the lace through the eyelet and pull straight across
  5. Run the right lace on the inside of the shoe, skipping to the first eyelet past the point of pain
  6. Push the lace through the eyelet and pull straight across
  7. Finish lacing your running show in the traditional cross-over method

The Skip Lacing Method of lacing will relieve pressure from specific areas of your foot.

Heel Lock Lacing For Runners With Narrow Heels

Heel lock laced shoeFor runners whose heels slip from the base of their running shoes, try the Heel Lock Method of lacing for your running shoes.
The Heel Lock Method holds your heel snug in your running shoe, which can improve your impact forces and help to prevent injury. It can also reduce friction blisters on your feet.
To lace your shoe heel lock-style:

  1. Start at the top-most eyelet and pull laces through so that they’re of even length
  2. Lace your shoe in the traditional cross-over method, stopping with two eyelets remaining
  3. Run the left lace on the outside of the shoe to the last available eyelet
  4. Push the lace through the eyelet
  5. Tuck the left lace into the remaining unused eyelet
  6. Pull the left lace through the eyelet, beneath the existing lace to create a loop
  7. Run the right lace on the outside of the shoe to the last available eyelet
  8. Push the lace through the eyelet
  9. Tuck the right lace into the remaining unused eyelet
  10. Pull the right lace through the eyelet, beneath the existing lace to create a loop

When you tie your shoes as normal, the loop you created will gently secure your heel to your running shoe, improving your heel fit.
The Heel Lock Method is terrific for runners with narrow heels.

Diagonal Lacing For Runners With Jammed-Up Toes

Diagonal laced shoeFor runners whose toes get banged up and sometimes turn black-and-blue, the Diagonal Lacing method can be a good solution.
The Diagonal Method creates extra room in the toe box of your running shoes which can be the difference between running in pain and running pain-free.
To lace your shoe diagonal-style:

  1. Start at the bottom-most eyelet and thread lace unevenly so that one lace has enough slack to tie
  2. Run the longer lace diagonally to the top-most eyelet on the opposite side of the shoe
  3. Pull the longer lace through the eyelet
  4. Run the longer lace across to the opposite eyelet
  5. Push the longer lace through the eyelet
  6. Run the longer lace diagonally to the opposite side of the shoe, beneath the “diagonal” lace already in place
  7. Repeat Steps 4-6 until reaching the last eyelet

When you tie your shoes as normal, you will feel the extra room created in the toe box of your shoe.

Tie Your Shoes Better, Run Your Runs Better

Running faster and better is the result of good form and good training, but having the right shoes makes a difference, too.
So does tying your shoes to match your feet.
Use any of the above methods to custom-fit your shoes to your liking. Pain-free running is the best kind of running there is.

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Snot Rockets For Runners: A Beginner’s Guide

Snot Rockets For Runners

Runners blow snot. It’s what we do. Yeah, it’s a little bit gross, but sometimes it’s necessary — like when you’ve got exercise-induced rhinitis (which is a thing)
So, when you find yourself in a situation when both your nose and your feet are running, you have two choices: (1) Make a Snot Rocket, or (2) Find a tissue.
And, I know you’d rather not find a tissue.

Make Your Own Snot Rocket

The Snot Rocket goes by a lot of names. I’ve heard it called “the Arkansas Hanky”, “the Mucus Missile”, and “the Booger Blaster”. They’re all acceptable names. No matter what you call it, though, you want to make sure you’re doing it the right way.
Here’s the quick run-down for the DIY Snot Rocket. With a little practice, you’ll be shooting the boogers in no time.

1. Take a deep breath

Power is the key to success here. A dainty exhale won’t do the trick. Suck some wind and prepare for your launch.

2. Cover a nostril

Technique varies here. Press a knuckle or a finger against one side of your nose to close it completely. I prefer to use an index finger and, when I’m not running with an outer layer, I’ll often lift the bottom of my running shirt and pin it to my closed nostril. This keeps flyaway snot off my cheek (which is important).

3. Do the head tilt

Do not underestimate the power of the head tilt. A well-placed head tilt will be the deciding factor between disaster and victory. Too much tilt and you’ll fire on your arm. Too little tilt and you’ll shoot into your mouth. Also, be cognizant of the wind. You don’t want to blow your boogers into a headwind or, worse, your running partner on the left.

4. Let ‘er rip

Give a hard, concentrated exhale, directly through your nostrils. The snot will eject with great force. And, if you’ve followed the proper steps, your body will be 100% snot-free.

Rules For The Road: Snot Etiquette

Making a Snot Rocket takes skill. You won’t get it right the first time. But, don’t stop trying. And, remember — like everything else in running — there’s proper etiquette you’ll want to follow.
First, be courteous to other runners around you. Obviously, you don’t want to go blowing your snot all over the place while running in a group. If you must blow your nose while in group, step to the back of the crowd or to the outside first.
Second, Snot Rockets should be performed outdoors only. If your friend happens to invite you to run at his club on an indoor track and you blow boogers all over the lane, don’t expect to be invited back. And, of course, remember to laugh at yourself.
It’s not often you get to shoot boogers from your nose out in public. Celebrate a good one.
Have I missed any details here? Do you use a different Snot Rocket technique? Shoot me a tweet @dangreenoh to let me know.

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5 Ways To Do “The Runner’s Wave”

Runner’s Wave: The Non-Official Runner Greeting

The “Runner’s Wave”. It’s more than just an acknowledgement between two like-minded runners on the road.
The Runner’s Wave is also a sign of respect, of camaraderie, and of kinship; that you’re both members of an exclusive club. A exclusive, sweaty club — but a club nonetheless.

At its heart, though, the Runner’s Wave is a greeting to your compatriots. And, there are a hundred ways to give it.

When I’m out running, though, I find myself using one of five variations on the Runner’s Wave. Each works, and I rotate freely among them, depending on the run and how I’m feeling.

I’ll also consider the person to whom I’m waving and the circumstance.

Here are the five Runner’s Waves in my arsenal.

The Basic Wave

The Basic Wave is the standard runner greeting. It’s a little bit boisterous but, then again, so are most runners.

The Basic Wave is the equivalent of a very loud “Hello!” Lift your arm to a right angle, even with your shoulder.

Spread your fingers slightly and make eye contact with your fellow running cohort.
Beginning runners often gravitate to the Basic Wave because it’s easily recognizable. It’s also exceedingly friendly.

However, executing on the Basic Wave requires a lot of physical energy. Therefore, it may not be suitable for hard training run and race days.

The Hip Wave

The Hip Wave is more subtle than the Basic Wave, and is the wave-type you’ll see most often between runners of a certain caliber. It’s quick, it’s subtle, and it sends a slightly different message than other runner’s wave.

With the Hip Wave, you’re saying, “I see you, and I’m saying ‘hello’, but this workout is a tough one and I’m in my own zone.”

To execute on the Hip Wave, keep your arms low and near to your body, as you would while you run. Then, as a runner approaches, using your inside hand, quickly flick your wrist upward.

You can hold your hand up for a few seconds or not — it’s up to you.

However, because the Hip Wave is a subtle one, be sure you don’t execute too early or too late, or your running peer might miss it entirely.

The Thumbs-Up Wave

The Thumbs-Up Wave is probably the most special of all the Runner’s Waves. It’s often seen between runners of vastly different abilities, as one runner shows respect to the other.

When a runner gives the Thumbs-Up Wave, it’s a way of saying, “I see what you’re doing, and I think you’re awesome.”

For example, when I see a runner really tearing up the pavement, I give a thumbs-up to acknowledge the skill, the speed, and the form. I also give the thumbs-up when I see an obviously-beginner runner pushing their physical limits and working super-hard.

I have respect for that.

To execute on the Thumbs-Up Wave, keep your arms low and near to your body, as you would while your run.

Then, as a runner approaches, using your inside hand, give the “thumbs up”. You can raise your arm slightly to make sure your signal is spotted.

The Thumbs-Up Wave is worth the hundred words you don’t have time to speak while on the trail.

The Head Nod Wave

The Head Nod Wave is probably my favorite — maybe because I’m a dude.

The Head Nod Wave is laid-back and allows me to say hello without getting my arms out of sync, or worrying about messing with my form.

If you’ve never seen a Head Nod Wave on the road, think of two guys saying hello to each other from across a room with their heads.

It’s a slight lift of the chin and just a hint of direct eye-to-eye contact. Now, imagine that between two runners and you’ve got it.

The Head Nod Wave is the runner’s equivalent of “What’s up?”

The Head Nod Wave can also be appropriate after you’ve passed a runner several times during a run and don’t want to keep on with the Basic Wave or the Hip Wave.

Using the Head Nod Wave acknowledges the other runner without all the effort of using your arms.

The Smile Wave

The Smile Wave is similar to the Head Nod Wave, except it’s used for a different audience.

For example, I reserve the Smile Wave for very young runners and for those who are obviously much older than me. It’s a reflection of my true happiness of the situation.

The Smile Wave is also flexible in that you can accompany it with a “Hi!” or “Good morning!” or something similar.

The Smile Wave the friendliest of all the Runner’s Wave types.

Not Everyone Will Wave At You

I don’t always wave when I run — especially when I’m in the middle of a tough workout. I can be in such a zone that I don’t even make eye contact with my fellow runners.

When I’m pushing, I am sure that I fail to reciprocate on Runner’s Waves and that’s okay. I know that not everyone’s going to return a wave on every pace of a run — especially on days when the trails are busy. It can be tiring to wave to the world.

Therefore, don’t worry if your waves go unreturned. That will happen sometimes. Just remember that you’re not waving to getting a response — you’re waving to say “hello”.