Routes and Running

Welcome to Rutas y Running The place where the passion for running meets the adventure of discovering new routes. At Routes and Running, we believe that every step is an opportunity to connect with your body, your mind and the world around you. Whether you're a seasoned runner or someone just starting out on your journey, our mission is to provide you with the tools, knowledge and motivation you need to enjoy every mile.

What will you find in Routes and Running?

  • Tips and advice for runners: Here you'll find detailed guides on running technique, how to avoid common injuries, and how to improve your endurance and speed. Whether you're preparing for your first race or looking to beat your personal record, we have the information you need to run smarter and more efficiently.
  • Running routes: Explore routes that will take you through some of the most breathtaking scenery, from city loops to mountain trails. We have recommendations for different levels, terrains and distances. Whether you prefer asphalt or dirt roads, you'll find your next running adventure here.
  • Experiences of other runners: The running community is unique, full of inspiring stories. In this section, you can read stories from other runners who have overcome challenges, from their first 5K to completing a marathon. Also share your own experiences and be motivated by the achievements of others.
  • Personalized training: We offer training plans tailored to different levels, from beginners to advanced runners. You will be able to access specific programs according to your goals, whether it's improving your time in a race or simply enjoying running as part of a healthy lifestyle.

Join the community

Routes and Running is not just a website, it is a community of people who share the same passion for running. We want you to feel part of this active community, where you can share your own tips, favorite routes and personal experiences. Participate in discussions, contribute your knowledge and find out how other runners face their own challenges.

Run, discover, inspire?

At Routes and Running, we believe that every run is a new opportunity to excel. So, whether you're looking for the best route for your next outing or want to improve your technique, you're in the right place. Get ready to discover new horizons, both in your racing and in your personal growth.

Guides for beginners and advanced runners

The world of running is a unique journey for each runner, with its own challenges and satisfactions. In Routes and Running, we want to accompany you in every step of that journey, offering you guides designed for those who are just starting in the discipline as well as for those who are already advanced runners and are looking for new ways to best sport improve themselves. Our goal is to provide you with the tools and knowledge you need to enjoy your workouts to the fullest, feel motivated and progress with confidence.

Beginner's guides

If you've just started running, you probably have a lot of questions: How do I start a routine without exhausting myself? What kind of shoes do I need? How do I avoid getting frustrated when I don't see immediate results? These are some of the most common concerns among beginners, and our guides are designed to address them in a clear and accessible way.

To start, we'll help you build a solid foundation. You'll learn how to structure a running routine according to your current fitness level, without pushing yourself too hard at first. We will teach you to set realistic goals, such as running your first 5K or simply improving your endurance to run continuously for 30 minutes. This progressive approach is key for you to stay motivated and avoid frustration.

One of the most important aspects for beginning runners is technique. Poor posture or incorrect movement can quickly lead to injury. That's why we dedicate an entire section to teaching you proper running technique: how to position your body, how to move your arms, and how to step on the ground correctly. These details will make a difference in your performance and your ability to run efficiently and without pain.

We will also address the importance of the right gear. We know there are a lot of choices when it comes to running shoes and clothing, and it can be confusing for a beginner to know where to start. In our guides, we break down the essentials, explaining what features your shoes should have based on your stride type and the terrain where you plan to run. Plus, we'll advise you on the right clothing for different climates, so you'll feel comfortable and protected in any situation.

So that you can start training safely and effectively, we have created a training plan specially designed for beginners. This program, which ranges from 4 to 8 weeks, will help you gradually build your endurance and strength, without overtaxing your muscles and joints. Whether your goal is to simply run three times a week or complete your first race, this plan will guide you through each stage.

Another key aspect for beginners is injury prevention. Novice runners tend to make certain common mistakes, such as increasing distance too quickly or running without adequate rest. Our guides will teach you how to identify these mistakes and offer strategies to avoid them, ensuring safe and steady progression.

Guides for advanced runners

For experienced runners looking to challenge themselves beyond their current limits, our advanced guides are full of techniques and strategies to take your performance to a new level. As an advanced runner, you probably already have an established routine and have participated in races, but there is always room for improvement, whether in speed, endurance or technique.

One of the main challenges for advanced runners is improving their speed. Whether you're training to improve your 5K or marathon times, our guides will provide you with specific drills and techniques to increase your pace. We'll talk about the importance of stride technique, how to train cadence and how speed workouts can help you break your own records.

For endurance, we offer training plans focused on improving your aerobic capacity and muscular strength for longer runs. These programs include endurance workouts, which will teach you to maintain a steady pace for long periods of time, as well as runner-specific strength exercises, which will help you strengthen key muscles and reduce the risk of injury.

Interval training and fartlek are two advanced training methods that can help you improve both your speed and endurance. In our guides, we explain in detail how to implement these techniques into your routine, tailoring them to your specific goals. Whether you're preparing for a sprint or a marathon, these workouts will allow you to add variety to your plan and improve your performance.

Nutrition plays a key role for advanced runners. In our guides, we provide you with detailed recommendations on how to eat before, during and after a race. We will discuss the importance of carbohydrates, proteins and fats in your diet, and how to adjust your nutrition according to the type of race you are preparing for. In addition, we will give you tips on proper hydration and the use of supplements to maximize your performance.

Finally, recovery is essential for any runner, but especially for those who train intensely. Our guides will teach you the best advanced recovery techniques, such as the use of foam rollers, sports massage, and active rest strategies. We'll help you understand how to balance training with recovery so you can avoid overtraining and always be ready for your next challenge.

Running Techniques

Running may seem as simple as putting one foot in front of the other, but proper running technique is essential to maximize your performance, prevent injuries and get more enjoyment out of each session. In Running and Running, we provide you with a detailed guide on the best running techniques, so you can improve your efficiency with every step, whether you're a beginner or an experienced runner

Correct posture

Proper posture is the cornerstone of good running technique. Maintaining correct posture will not only allow you to run more efficiently, but will also help reduce stress on your muscles and joints, preventing long-term injury. It is important to keep your head upright, looking straight ahead, without tilting it down or sideways. Your back should be without license straight, with a slight forward lean from the ankles, not from the waist. This lean will help you use gravity to your advantage and move forward with less effort.

Your shoulders should be relaxed and slightly back, which will allow your chest to open up and make breathing easier. Avoid hunching your shoulders, as this can make it difficult to get air into your lungs and limit your performance. Keep your arms at your sides, bent at an angle of about 90 degrees, and let them move naturally back and forth. This movement should be relaxed and fluid, not tense or exaggerated, and should accompany the rhythm of your legs.

Arm movement

Although arm movement may seem secondary to leg movement, it actually plays a critical role in momentum and balance during running. Proper arm swing helps maintain body balance and also contributes to your forward momentum. To make sure your arms are working in your favor, you should keep them close to your body, bent at 90 degrees, and move them forward and backward in a straight line. Avoid moving them diagonally or crossing them in front of your torso, as this can waste energy and throw you off balance.

The movement of your arms should be smooth and relaxed, and should match the rhythm of your legs. If you increase the speed of your arms, you will notice that you can also increase the speed of your legs. Also, keeping your hands relaxed, with your fingers slightly bent, will help make the movement more natural. Avoid tensing your fists, as this can put unnecessary strain on your shoulders and neck.

Stride technique

The stride is one of the most important elements of running technique. An efficient stride maximizes energy use and reduces impact on the joints. The key is to find a balance between stride length and frequency. Often, novice runners tend to stride too long, which can lead to overloaded knees and ankles. Ideally, the stride should be short enough so that the foot lands just under the body, rather than in front, and the supporting leg should be slightly bent at impact with the ground.

This type of stride, known as a "mid-foot landing," reduces impact on the joints and facilitates a more fluid and efficient movement. Avoid landing on your heel, as this can slow your momentum and increase the risk of injury. Working on a higher cadence, that is, increasing the number of steps per minute, can also help you improve the efficiency of your stride. For most runners, a cadence of around 170 to 180 steps per minute is ideal for reducing impact and improving performance.

Landing and toe-off

Foot landing and toe-off are crucial to efficient running technique. When your foot touches the ground, ideally you should land on your midfoot or forefoot, which will allow for greater shock absorption and a faster, more effective takeoff. Landing with your heel can generate unnecessary braking and excessive impact on your joints, especially your knees. This landing should be smooth and controlled, not abrupt, allowing the foot to roll forward naturally.

The toe-off, meanwhile, should be propelled from the front of the foot, using the calf muscles and Achilles tendon to generate the necessary force. During this movement, make sure your body is leaning slightly forward, using gravity to propel your next step. The more efficient this landing and take-off cycle is, the less energy you will waste and the smoother your run will be.

Efficient breathing

Breathing is a critical component of running efficiently and without exhausting yourself quickly. As you run, it is important to maintain deep, rhythmic breathing, which allows your muscles to receive the oxygen they need to maintain a good performance. A common mistake among runners is to breathe shallowly or quickly, which can lead to a lack of oxygen and premature exhaustion.

The recommended breathing technique is diaphragmatic breathing, which consists of inhaling deeply using the abdomen and not just the chest. This technique allows a greater intake of air and, therefore, a greater supply of oxygen to the muscles. For efficient breathing, try to follow a rhythm that aligns with your steps. A common pattern is to inhale for two steps and exhale for two or three steps, adjusting according to your level of effort.

Frequency and cadence

Cadence refers to the number of steps you take per minute, and is a key factor in efficient running technique. A higher number of steps, with a shorter stride, can help reduce the impact on your joints and improve your overall performance. Studies have shown that a cadence between 170 and 180 steps per minute is ideal for most runners, as it promotes a softer, more efficient landing.

To improve your cadence, it's important to focus on taking faster, lighter steps, rather than trying to increase stride length. Increasing your cadence can help you run more smoothly and avoid the physical wear and tear that a stride that is too long can create. Practicing with a metronome or music with an appropriate tempo can be helpful in adjusting your stride rate.

Tips on how to prevent injuries

Running is one of the most accessible and effective forms of exercise, but it can also be a source of injury if you don't take the proper precautions. At Running and Running, we understand how frustrating it can be to have to stop due to injury, so we've compiled a series of tips that will help you significantly reduce your risk of injury and keep you moving. From choosing the right shoes to knowing when best sport to rest, these tips will keep you running safely and sustainably.

Choosing the right footwear

One of the most important factors in preventing injury is wearing the right shoes. The right running shoes will not only improve your performance, but also reduce the impact on your joints and muscles. It is crucial that you choose shoes that suit your stride type, whether it is pronator, supinator or neutral. Visiting a specialized running store, where they can analyze your running form and recommend the most suitable type of shoe for you, is an excellent idea.

Remember that running shoes have a limited lifespan, usually 500 to 800 kilometers, depending on the quality and type of terrain you run on. Changing your shoes when they begin to show signs of wear, such as loss of cushioning or slick soles, is essential to prevent injuries due to lack of support.

Warm-up and dynamic stretching

Never underestimate the importance of a good warm-up before running. Going straight into a run without having prepared your muscles and joints can increase the risk of injury, as the tissues are not sufficiently flexible or prepared for the effort. A proper warm-up increases blood flow to the muscles and improves joint mobility, preparing them for the repetitive motion of running.

Dynamic stretches, which involve active movements such as leg swings, arm circles, or knee raises, are ideal for preparing the body. These stretches help warm up the muscles without reducing their responsiveness, as static stretches can. Spending 5-10 minutes on a dynamic warm-up before running can make a big difference in injury prevention.

Incorporate strength exercises

Running is an activity that involves a lot of repetitive strain on the same muscle groups, which can lead to muscle imbalances and, over time, injury. To counteract this, it is essential to complement your running workouts with strength exercises. Strengthening the muscles of the legs, core (abdominals and lower back), and hips helps stabilize the body during running and distribute impact in a more balanced manner.

Exercises such as squats, lunges, planks, and leg lifts are excellent for building strength and endurance in the muscles you use most during running. Working the muscles in your hips and glutes will also help you improve stability and avoid common injuries such as iliotibial band syndrome (ITB). Incorporate these exercises at least twice a week into your workout routine to strengthen your body and prevent injuries.

Increase training load gradually

One of the most common mistakes among runners, both beginners and advanced, is to increase the distance or intensity of training too quickly. This practice is one of the main causes of overuse injuries, such as stress fractures, tendonitis, or plantar fasciitis. To prevent these injuries, it is critical to follow the 10% rule, which suggests not increasing your running distance or time by more than 10% from week to week.

If you are training for a longer race, such as a half marathon or marathon, it is important to give your body time to adapt to the new training load. Progressively increasing the distance and intensity will allow you to strengthen your muscles and tendons without overloading them. Also, be sure to include active rest weeks, where you reduce the training load to give your body time to recover.

Listen to your body

One of the best ways to prevent injury is to pay attention to your body’s signals. If you feel persistent pain in a joint, muscle, or tendon, it is crucial that you do not ignore these symptoms. Pain is a warning that something is not right, and forcing training in those conditions can make the injury worse and prolong recovery time.

Taking a break when you need it will not make you lose physical form, but the opposite: it will allow you to recover and come back stronger. If you’re feeling extreme fatigue, sharp pains, or swelling, consider slowing down your workouts or even stopping completely until the pain goes away. Active recovery, such as walking or low-impact exercise, can be a great way to keep moving without putting more stress on the affected area.

Work on your career technique

A proper running technique will not only allow you to run more efficiently, but it will also reduce the likelihood of injury. Landing with your foot just below your body, rather than in front of it, reduces the impact on your knees and ankles. Landing on the middle foot or forefoot instead of the heel also decreases the risk of injury, as the impact is distributed more evenly along the leg muscles.

Posture is another key factor: keeping the body slightly tilted forward from the ankles, not the waist, helps to take advantage of gravity and reduces tension in the lower back and hips. Also, make sure your arms move smoothly back and forth, not across your body, to avoid muscle imbalances that can lead to injuries.

Adequate recovery

As important as running is giving your body the time it needs to recover after each workout. Rest is essential for muscles to repair and strengthen. Ignoring recovery can lead to an overtraining state, where the risk of injury increases considerably. Incorporating rest days into your weekly routine is key to avoiding physical and mental exhaustion.

In addition to rest, it is important to do stretching after running to improve flexibility and release the accumulated tension in your muscles. Using self-massage techniques, such as foam rollers or balls, can help you break muscle knots and improve blood circulation, thus speeding up the recovery process. Also, make sure you keep good hydration and nutrition, as your muscles need nutrients to recover efficiently.

Vary the terrain and intensity

Running always on the same terrain and at the same speed can increase the risk of overuse injuries. To avoid this, try to vary your workouts. Alternating between running on softer surfaces, like dirt or grass, and harder surfaces, like asphalt, will reduce the impact on your joints and distribute the load more evenly across different parts of your body. Similarly, incorporating varied workouts such as speed sessions, cross-country runs, and endurance training can help prevent physical and mental exhaustion.

Improved endurance and speed

Endurance and speed are two essential components for any runner who wants to improve his performance. Whether you run for health, for pleasure, or to compete, training both endurance and speed is critical to achieving your goals. In Running and Running, we’ve put together a series of strategies and practical tips that will help you improve both aspects, allowing you to run longer and faster safely and efficiently.

Resistance training

Endurance is the ability to sustain physical effort for a prolonged period without overexertion. Increasing your endurance will allow you to run longer distances without feeling premature exhaustion. To improve your endurance, it is important to focus on gradually increasing the training load, adapting muscles and cardiovascular system, and ensuring proper recovery.

Long and smooth runs

Long runs at a gentle pace are the cornerstone of endurance training. These sessions allow you to build the aerobic base necessary for long-distance running. During these runs, the aim is not speed but consistency and time in motion. At a moderate pace, you run at a pace where you can have a conversation without getting out of breath. This type of training strengthens the heart, lungs, and slow-twitch muscle fibers that are essential for endurance athletes.

Start with manageable distances and gradually increase them. A good rule is not to increase the weekly distance by more than 10% to avoid overloads and injuries. Over time, these long runs will allow you to run farther with less effort, improving your ability to resist exhaustion.

Training of tempo

Tempo training is key to improving both endurance and speed. This type of run, also known as a threshold run, is done at a sustained but challenging pace just below your anaerobic threshold, the point where the body begins to accumulate lactic acid. Running at this pace improves the body’s efficiency in clearing lactate from your muscles, allowing you to maintain higher effort for longer without fatigue.

A typical tempo session could be running for 20 to 40 minutes at 75-85% of your maximum capacity. This type of training trains your body to tolerate prolonged effort, improving your aerobic capacity and muscle endurance. Over time, your body will adapt to running faster over longer distances, making you feel more comfortable in long or competitive runs.

Long interval training

Long interval workouts are an effective tool for improving aerobic endurance progressively. They consist of alternating periods of moderate-high effort with recovery periods. An example of this type of training could be running 1 kilometer at a fast pace, followed by 1 kilometer at a slower pace to recover, repeating this cycle several times.

This type of training improves the body’s ability to use oxygen more efficiently, allowing you to run faster for longer. Long intervals also help build mental stamina, as you train your body to handle the physical stress of running at faster rates for extended periods.

Speed training

To improve speed, it’s not just about running faster in every session. Speed training involves strengthening your muscles and cardiovascular system to withstand higher demands. There are a number of techniques you can incorporate into your routine to increase your speed without compromising on form or endurance.

Sprints on the slopes

Hill sprints are a great way to improve both muscle strength and speed. When you run uphill, you work more intensively on your leg muscles, especially the quadriceps, glutes, and calves, which strengthens your stride and improves your explosiveness. In addition, hill sprints force your body to adapt to a more intense effort in less time, which increases your anaerobic capacity.

To do this training, find a moderately steep slope and run sprints of 20-40 seconds. Rest by walking or jogging back to the base of the hill, and repeat the sprint 6-10 times. Over time, this workout will improve your speed on flat ground as your muscles are stronger and better prepared to propel you forward.

Training of fartlek

Fartlek, which means "speed play" in Swedish, is a training method that combines varied rhythms in one running session. This method allows you to play at different speeds throughout your run, alternating between running fast and then slower without a strict time or distance schedule. You can do sprints, trots, and moderate-pace runs as you go.

Fartlek improves your speed by training your body to adapt quickly to changes in pace, which is useful for races where you don’t keep a constant speed. It also improves anaerobic ability because, by performing fast sprints, your body will learn to better handle high-speed effort. By varying the rhythms, you also help prevent boredom and mental exhaustion.

Short interval training

Short intervals are a very effective way to improve pure speed. These workouts consist of sprints at maximum intensity over short distances (100 to 400 meters), followed by a full recovery before repeating. This type of training develops your body’s explosive power and ability to run faster for short periods.

For example, you can run 10 x 100 meters at maximum speed with full breaks between each sprint. Short intervals not only improve muscle strength, but also train your nervous system to respond more quickly to speed, increasing your agility and reaction ability during higher intensity runs.

Progressive careers

Progressive runs are an excellent method for developing both endurance and speed. These sessions consist of starting the run at a gentle pace and gradually increasing the speed until you reach a fast pace at the end. Progressive runs teach the body to maintain energy in the early stages of the run and to accelerate without exhaustion at the end.

A typical progressive running session could start at a trot pace for the first 10 minutes, continue at a moderate pace for the next 15 minutes, and finish the last 10 minutes at a strong or fast pace. This type of training not only improves your cardiovascular capacity but also teaches you to better manage your energy and close strong in competitions or long sessions.

Recovery and nutrition for performance

As important as the workout itself is proper recovery and nutrition to improve both endurance and speed. After an intense session, your muscles need time and nutrients to repair and strengthen. Make sure to include days of active rest in your routine, allowing your body to recover properly to avoid overtraining and injuries.

Feeding also plays a crucial role in performance. Consuming carbohydrates before training will give you the energy to perform better, while proteins after the race will help in muscle repair and growth. Maintaining proper best sport hydration before, during and after running is critical to preventing fatigue and improving recovery.

With these tips and workouts, Routes & Running will provide you with the tools to improve both your endurance and speed, allowing you to reach new levels in your race and enjoy the benefits of running more effectively and efficiently.

Running Routes: Running

Routes by terrain (city, mountain, beach)

Running is a versatile activity that adapts to different landscapes and terrain, making each environment a unique experience. In Routes and Running, we want to show you the advantages of running on different types of terrain: from dynamic urban streets to challenging mountain trails and quiet beaches. Each terrain has its own challenges and benefits, allowing you to vary your routine and enjoy the best that each environment has to offer. Here we offer you a complete guide to get the most out of your city, mountain and beach routes.

Urban routes

Running in the city offers comfort and accessibility. Urban routes are ideal for those looking to run close to home or work without having to travel too much. Most urban routes run through paved streets or parks, allowing you to keep a steady pace. Also, cities are usually well lit, making it easy to run at any time of the day, especially if you prefer to run online sport early in the morning or after work.

Advantages of running in the city

  • Access to services: When running in the city, you have quick access to shops, public baths and water sources, allowing you to plan long routes without worrying about running out of resources.
  • Safety: Urban routes are usually safe, with well marked roads and pedestrian traffic. Also, the presence of others can make you feel more secure.
  • Varied routes: Cities offer a wide variety of routes, from walks through parks to central avenues. You can mix up your routine by choosing different areas of the city, discovering new neighborhoods or historical points of interest.

Tips for running in the city

  • Route planning: Use online maps and apps to plan your routes and avoid traffic jams or traffic lights that slow you down.
  • Traffic Watch: It is essential to be alert to vehicular traffic and respect the traffic signs. Although traffic lights and pedestrian crossings may seem like a hindrance, they also offer you short breaks to catch your breath.
  • Choose the right footwear: Paved surfaces are hard, so it is important to have footwear that offers good cushioning to avoid excessive impacts on the joints.

Mountain routes

For those looking for a more challenging and nature-connected experience, mountain trails are the perfect choice. Running in the mountains not only tests your physical endurance, but also your mental ability to tackle steep slopes, uneven terrain and altitude changes. In addition, the beauty of the natural landscapes that surround you makes the experience unique and revitalizing.

Benefits of running in the mountains

  • Physical challenge: The climbs and descents strengthen your leg muscles and improve cardiovascular endurance, which will help you to improve your performance in other flatter terrain.
  • Connection with nature: Running in the mountains offers you a feeling of freedom and tranquility that you will hardly find in the city. Fresh air and natural scenery allow you to disconnect from noise and stress.
  • Improved strength and balance: The uneven terrain of the mountain requires greater activation of the stabilizing muscles, which helps to improve balance and overall strength.
Mountain route

Tips for running in the mountains

  • Climbs and descents: Keep a shorter stride on the climbs and control your speed on the descents to avoid overloading your joints. Remember that the descent can be as demanding as the ascent.
  • Pre-training: It is advisable to train previously on slopes or uneven terrain before venturing into more difficult mountain routes, as these terrains require a greater effort.
  • Equipment: Make sure you wear good grip shoes, as the trails can be slippery or covered with loose stones. Also, carrying a light backpack with water and food is key on long or remote routes.

Beach routes

The beach trails offer a unique experience: running to the water with the sea breeze on your face can be incredibly relaxing, while providing challenging physical training due to the sandy surface. The beach is also perfect for those looking to improve their muscle strength and endurance without the distractions of the city or the technical challenges of the mountain.

Benefits of running on the beach

  • Surface smoothness: The sand acts as a low-impact surface, which reduces pressure on joints. This makes running on the beach ideal for those looking to avoid injury or are in the process of rehabilitation.
  • Intense muscle work: Running on sand, especially soft sand, requires more effort from the leg muscles. This terrain increases endurance and especially strengthens the twins, quadriceps, and ankles.
  • Relaxing atmosphere: The sound of waves, fresh air, and beautiful surroundings create a calming atmosphere that makes training feel less demanding and more enjoyable.
Beach route

Tips for running on the beach

  • Choose the right sand: Running on wet sand near the shore is easier than on dry sand, as it offers more stability. However, if you are looking for a bigger challenge, switch between the two surfaces.
  • Consider shoes or barefoot: Running barefoot in the sand can strengthen your feet and ankles, but it’s advisable to start gradually to avoid discomfort. If you decide to run in shoes, choose one that is lightweight and waterproof.
  • Sun protection and hydration: Exposure to the sun can be intense on the beach, so it is essential to wear sunscreen, a cap, and sunglasses. Also, bringing enough water is crucial to prevent dehydration, especially on hot days.

Each terrain has its own benefits and challenges. In Routes and Running, we encourage you to experience different routes and terrain to keep your training varied and exciting. Whether you prefer the comfort of the city, the challenge of the mountain or the serenity of the without license beach, you’ll discover that each setting brings something special to your running experience.

Experiences of Corridors:

Personal stories or interviews with other runners

In the world of running, every runner has a story to tell: from the personal challenges they’ve overcome to the goals they’ve achieved on their run. At Routes and Running, we believe that sharing the experiences of other runners can be a source of inspiration, motivation and learning. Personal stories and interviews offer an intimate insight into the path others have taken, showing that beyond numbers or times, what really matters is the journey and experiences on each stride.

Personal stories or interviews with other runners

In the world of running, every runner has a story to tell: from the personal challenges they’ve overcome to the goals they’ve achieved on their run. At Routes and Running, we believe that sharing the experiences of other runners can be a source of inspiration, motivation, and learning. Personal stories and interviews offer an intimate insight into the path others have taken, showing that beyond numbers or times, what really matters is the journey and experiences on each stride.

Personal stories: Running as transformation

Behind each runner is a story of personal growth, effort, and achievement. Whether they have started running to improve their health, to find a space for meditation and peace of mind, or as a way to challenge themselves, each story is unique. Here are some of the most inspiring stories from runners around the world who have found running a way to transform their lives.

Maria: From sedentary to marathon runner

Maria never imagined that she would become a marathon runner. At 35, she was sedentary, with little time for exercise due to work and family responsibilities. One day, she decided that she needed to make a change for her health and well-being. She started walking short distances and gradually incorporated gentle trots into her routine. Although it was difficult at first, consistency and motivation led her to set increasingly ambitious goals. Today, Maria has completed several marathons and found running not only a way to improve her physique but also a space for personal empowerment. "Running has taught me that there are no limits to what we can achieve if we try," she says.

Lucas: Run to overcome a loss

For Lucas, running was a way to process and overcome the pain of losing a loved one. After his father’s death, he was overwhelmed with sadness and anxiety. That’s when he decided to start running as a way to release his emotions. At every mile, he found a space to reflect, cry, and finally heal. "Running allowed me to connect with myself and find a way forward," he explains. Throughout his journey, Lucas has participated in solidarity races to honor the memory of his father, turning running into a way of paying tribute and finding inner peace.

Interviews with runners: Learning from their experiences

The running interviews offer a window into the diversity of motivations, workouts, and lifestyles surrounding running. Through these conversations, we can learn from the experiences of others, from amateur runners to elite athletes, discovering their secrets to staying motivated, their training tips, and the lessons they have learned along the way.

Interview with Carolina: Local Champion and full-time mother

Carolina is a mother of three who has managed to balance her family life with her passion for running. Despite the challenges of being a full-time mother, she has won several local competitions and inspired many other women to not give up on their dreams. In her interview, Carolina shares how she organizes her time to train, what lessons she has learned about perseverance, and how running has helped her be a positive example for her children. "Running has taught me that there is always time for yourself, if you really want it. And that not only makes me a better runner, but also a better mother and person," she says.

Interview with Javier: Pushing the limits through ultra trail

Javier is an ultra trail runner who has raced in some of the toughest races in the world, such as the Ultra-Trail du Mont-Blanc (UTMB). In his interview, he shares his experience of what it means to run over 100 kilometers through mountainous terrain and how he has learned to manage pain and mental exhaustion during these extreme competitions. Javier talks about the importance of mental preparation, self-control, and how he feeds during long runs. "Ultra trail is not just about physical strength; it’s more of a test of character and determination. Each race is an opportunity to get to know you better and to push your own limits," he says.

Interview with Erika: Running for inclusion

Erika is a runner who has dedicated herself to promoting inclusion in sport through running. After an accident that left her in a wheelchair for months, she realized the difficulties many people with disabilities face when playing sports. Once she recovered, she founded a group of runners who advocate accessibility and inclusion at sporting events. In her interview, Erika talks about the importance of creating spaces for everyone in the world of running and how sport can be a powerful tool for inclusion and social transformation. "Running is for everyone, and everyone deserves the chance to feel the power to surpass themselves," she says with conviction.

Lessons from stories and interviews

Each of these stories and interviews offers valuable lessons for runners at all levels. By sharing the experiences of other runners, we seek to motivate you to move forward on your own running journey, whatever your goal. Whether you’re running your first few miles or preparing for a race, every step counts and every story has the power to inspire.

Shared experiences in Routes and Running will remind you that, although running is a solitary activity on many occasions, you can always find support, motivation, and community in the stories of other runners. Each runner has his own pace, goals, and challenges, but they all share a passion for surpassing themselves and enjoying the ride.

Training Planning:

Training plans according to goals (5K, 10K, half marathon, marathon)

Each runner has his or her own goals and objectives throughout the course of their journey. Some start running looking to complete their first 5K, while others dream of conquering the distance of a marathon. In Running and Running, we want to give you the right training resources and plans for each goal, helping you prepare safely, effectively and with a clear progression. Below is a comprehensive guide to 5K, 10K, half marathon and marathon training plans tailored for different levels of experience.

Training for 5K

The 5K race is an excellent choice for both beginners and experienced runners looking to improve their speed or stay fit with shorter distances. This plan is designed for those who are taking their first steps in running or for those who want to achieve a more competitive time in the 5 kilometers.

Target: Beginners

  • Duration of the plan: 6-8 weeks
  • Focus: Gain endurance and confidence over distance.
  • Key workouts: 3-4 days of running per week, combining gentle runs with interval training to improve endurance and speed.
  • Week 1-2: Alternate between walking and running in intervals (2 minutes of running, 2 minutes of walking) for 20-30 minutes.
  • Week 3-4: Progress to running continuously for 15-20 minutes, adding a day of speed workouts with 1 minute fast intervals, 2 minutes of jogging.
  • Week 5-6: Increase the continuous run to 25-30 minutes and add a day of longer distance, reaching 4 kilometers.

Target: Beginners

  • Duration of the plan: 6-8 weeks
  • Focus: Gain endurance and confidence over distance.
  • Key workouts: 3-4 days of running per week, combining gentle runs with interval training to improve endurance and speed.
  • Week 1-2: Alternate between walking and running in intervals (2 minutes of running, 2 minutes of walking) for 20-30 minutes.
  • Week 3-4: Progress to running continuously for 15-20 minutes, adding a day of speed workouts with 1 minute fast intervals, 2 minutes of jogging.
  • Week 5-6: Increase the continuous run to 25-30 minutes and add a day of longer distance, reaching 4 kilometers.

Objective: Advanced

  • Duration of the plan: 6 weeks
  • Focus: Improve speed and efficiency in the race.
  • Key workouts: 4-5 days of running per week, including speed work, back-up training and long runs to keep pace.
  • Week 1-2: 30-40 minute continuous run, combined with speed sessions (400 m fast intervals, 200 m jogging).
  • Week 3-4: Increase distance in long runs to 7-8 kilometers to improve endurance.
  • Week 5-6: Keep pace in long runs and tune speed with fast 800 meter intervals.

Training for 10K

The 10K is a challenging race that requires a combination of endurance and speed. This training plan will help you reach your goal, whether it’s finishing your first 10K or improving your personal time. The focus will be on gradually increasing distance as you improve your aerobic ability and pace.

Target: Beginners

  • Duration of the plan: 8-10 weeks
  • Focus: Adapt the body to the distance, progressing in resistance without overloading.
  • Key workouts: 4 days of running per week, with a mix of easy runs, active rest days, and a long progressive run.
  • Week 1-3: Alternate between gentle trots and fast walks, gradually increasing the running time to 30 minutes of continuous running.
  • Week 4-6: Introduce a day of short intervals (1 minute fast, 1 minute slow) and increase long runs to 7-8 kilometers.
  • Week 7-9: Reach 10K distances in long runs, keeping a comfortable pace.

Objective: Advanced

  • Duration of the plan: 8 weeks
  • Focus: Improve race pace and increase ability to maintain speed over longer distances.
  • Key workouts: 5 days of running per week, including long interval work and 10K runs.
  • Week 1-3: Run 5-7 km at a steady pace, combined with speed intervals (800 meters fast, 400 meters jog).
  • Week 4-6: Increase long runs to 12-13 kilometers and keep the race pace during shorter workouts.
  • Week 7-8: Perform 6-8 km tempo (slower than the competition) training to tune the pace.

Training for Half Marathon

The half marathon (21K) is a stress test that requires careful planning. This training plan is designed to help you build the endurance and confidence needed to complete the distance, while improving your pace.

Target: Beginners

  • Duration of the plan: 12-16 weeks
  • Focus: Gradually increase the distance and endurance, ensuring a solid foundation.
  • Key workouts: 4-5 days of running per week, combining easy runs with long progressive runs and cross training (like cycling or swimming).
  • Week 1-4: Run short distances of 5-6 kilometers and increase long runs to 10 kilometers.
  • Week 5-8: Increase long runs to 14-16 km, keeping a comfortable pace.
  • Week 9-12: Run a long 18-20 km race to simulate the competition, with days of active rest or cross training to prevent injuries.

Objective: Advanced

  • Duration of the plan: 10-12 weeks
  • Focus: Maintain a high running speed over long distances and improve overall performance.
  • Key workouts: 5-6 days of running per week, with long runs, tempo training and speed series.
  • Week 1-4: Run 8-12 km at a constant pace and make speed series (1 km intervals at a fast pace, 500 m of jogging).
  • Week 5-8: Achieve distances of 16-18 kilometers in long runs, combined with tempo training of 10-12 kilometers.
  • Week 9-10: Run a distance of 20-21 kilometers to simulate the race, maintaining the target pace.

Training for the Marathon

Completing a marathon (42.195 kilometers) is one of the greatest achievements in running. This training plan focuses on the physical and mental preparation needed to complete the distance successfully, with a focus on endurance, recovery, and discipline.

Target: Beginners

  • Duration of the plan: 16-20 weeks
  • Focus: Develop endurance, with a focus on long runs and recovery.
  • Key workouts: 4-5 days of running per week, progressively increasing distances in long runs.
  • Week 1-4: Run 6-10 km and increase long runs to 14-16 km.
  • Week 5-10: Increase long runs to 20-25 km, maintaining a comfortable pace and alternating with days of active rest.
  • Week 11-16: Run a long 30-32 km race, with enough time for recovery before the race.

Objective: Advanced

  • Duration of the plan: 16 weeks
  • Focus: Increase endurance and speed to improve marathon time.
  • Key workouts: 5-6 days of running per week, with long runs up to 35 kilometers and speed workouts.
  • Week 1-6: Run 10-15 km on normal days and long runs (2-3 km intervals at marathon pace).
  • Week 7-12: Reach 30-32 kilometers in long runs, maintaining race speed.
  • Week 13-16: Run a maximum distance of 35 kilometers to prepare the body for the full marathon.

Each of these training plans is designed to help you reach your goal, whether you’re just starting out or looking to improve your performance. In Running and Running, we encourage you to follow these plans with patience and dedication, and adjust them to your individual needs, always ensuring a proper balance between training and rest.

Nutrition for runners

Nutrition plays a key role in the performance of any runner, from beginners to experienced athletes. Eating right helps you maximize your energy, improve recovery, prevent injuries and reach your race goals, whether it’s in short distances like the 5K or longer challenges like the marathon. In Running and Running, we want to give you practical, science-based tips for optimizing your nutrition before, during and after training.

Daily feeding for runners

A balanced diet is essential to ensure the body receives the nutrients it needs to maintain performance during workouts. Here are some key recommendations for everyday life:
Carbohydrates: Carbohydrates are the main source of energy for runners. They account for about 60% of the daily diet, as they are stored in the form of glycogen in the muscles and liver, and used as fuel during exercise. Include foods like pasta, rice, potatoes, whole grain bread, oatmeal, fruits and vegetables in your daily meals.
Proteins: Proteins are essential for muscle recovery and tissue repair after intense workouts. It is recommended to consume about 1.2-1.6 grams of protein per kilogram of body weight per day, depending on the intensity of the workout. Good online sport sources of protein include chicken, fish, eggs, tofu, legumes and nuts.
Healthy fats: Fats are essential for overall health and also provide energy, especially during long-term workouts. Healthy fats, such as those found in olive oil, avocados, nuts and fatty fish (salmon, mackerel), should account for 20-30% of the daily calorie intake.
Hydration: Staying hydrated is key to your performance and health. It is recommended to drink water regularly throughout the day, and increase intake before and after training. During longer workouts (more than an hour), you may need to replenish your lost electrolytes with sports drinks or alternatives like coconut water.

Feeding before running

What you eat before a workout or run can significantly influence your performance. The idea is to provide the body with enough energy without causing stomach upset.

  • Main meal (3-4 hours before): A balanced meal rich in carbohydrates, with moderate protein and low in fat and fiber is ideal to avoid digestive problems. Examples include:
  • Whole-grain pasta with tomato sauce and chicken.
  • Sweet potato (sweet potato) roasted with vegetables and fish.
  • A turkey sandwich and whole wheat bread with a banana.
  • Light snack (30-60 minutes before): If you can’t make a full meal before training, opt for a light and easy to digest snack. A banana, low-fiber energy bar or honey yogurt are good choices. Avoid fatty or high-fiber foods just before running, as they can cause stomach upset.

Nutrition during training or running

During long runs or intense workouts that last more than 60-90 minutes, it is important to replenish glycogen levels to maintain energy. Here are some recommendations to keep yourself fed while you run:

  • Energy gel or sports bar: They are a quick source of carbohydrates that help replenish glycogen levels during long runs. Be sure to try them out during workouts before using them in a race.
  • Fruits or dehydrated fruits: Foods like bananas, dates or raisins best sport provide fast carbohydrates and are natural options for easy digestion during the run.
  • Isotonic drinks: These drinks not only replenish liquids, but also the electrolytes that are lost with sweat, such as sodium and potassium. They are particularly important for maintaining fluid balance and preventing muscle cramps.

Nutrition during training or running

During long runs or intense workouts that last more than 60-90 minutes, it is important to replenish glycogen levels to maintain energy. Here are some recommendations to keep yourself fed while you run:

  • Energy gel or sports bar: They are a quick source of carbohydrates that help replenish glycogen levels during long runs. Be sure to try them out during workouts before using them in a race.
  • Fruits or dehydrated fruits: Foods like bananas, dates or raisins provide fast carbohydrates and are natural options for easy digestion during the run.
  • Isotonic drinks: These drinks not only replenish liquids, but also the electrolytes that are lost with sweat, such as sodium and potassium. They are particularly important for maintaining fluid balance and preventing muscle cramps.

Feeding after running

Recovery is an essential part of the training process. Eating properly after running helps replenish glycogen levels, repair muscles and reduce tiredness. The ideal time to eat is within 30-60 minutes after training.

  • Protein and carbohydrates: After running, combine carbs with proteins to maximize muscle recovery. Some examples of snacks or post-workout meals are:
    • A protein shake with banana and oatmeal.
    • Greek yogurt with fruit and granola.
    • Whole-grain toast with avocado and egg.
  • Hydration: Make sure to replenish lost fluids by drinking water or an electrolyte drink. This is especially important after long runs or training in warm weather.

Supplements for runners

Although a balanced diet usually provides all the necessary nutrients, some runners may benefit from certain supplements to improve their performance or speed recovery:

  • Protein powder: Ideal for those who need to increase their protein intake quickly after a workout or race.
  • Electrolyte supplements: If you run in hot climates or train for long periods, electrolyte supplements can help prevent dehydration and cramps.
  • Vitamins and minerals: Some runners may need iron supplements (especially women), vitamin D or magnesium if they have deficiencies, but it is always advisable to consult a health professional before starting any supplementation.

Diet for race day

Feeding on race day is essential to ensuring good performance. Here are some tips:

  • Pre-race meal: High in carbohydrates and low in fat and fiber. An ideal example would be a bowl of oatmeal with fruit or a whole grain bagel with honey. Make sure to eat at least 2-3 hours before the race to allow time for digestion.
  • Pre-race hydration: Start hydrating from the night before, drinking water throughout the day and during the morning of the race. Avoid drinking large amounts just before you start to not feel heavy.

In Running and Running, we invite you to customize your nutrition according to your individual needs, paying attention to how your body responds during workouts and races. The key is to listen to your body and find a proper balance between eating, training, and recovery.