Comprehensive 20-Minute 5K Training Plan for Beginners 

Running a 5K is a big goal, whether you’re just starting your fitness journey or an experienced runner looking to beat your personal best. No matter your current level, finding time to train can be a real challenge with today’s hectic schedules. This 20-minute 5K training plan solves that! Just 20 focused minutes daily builds […]

3-Day-a-Week Running Plan for a 5K 

The days leading up to a marathon may feel like a good time to indulge in all of your favorite foods, because let’s face it, you’re about to run 26.2 miles and why not eat that chocolate cake? But food plays an important role in performance for runners, so what you decide to eat can affect how you feel during a race. So, as said time and time again, you are what you eat, and that goes for race day. “It’s important for runners to understand what foods may overwhelm their digestive system. You don’t want to train for months, and then overeat the night before and find yourself struggling through each mile,” Hoag Registered Dietitian, Mona Cabrera, R.D., said. “You want foods to build your energy reserve, but also foods that won’t weigh you down.” Mona, put together some tips on how to stock your kitchen to prepare for the big race. Carb loading: Build up those energy reserves before race day and load up on carbohydrates, starchy vegetables, fruits, and lean proteins. But don’t make the mistake of indulging in a heavy meal the day before the race. Eat familiar foods: The morning before the race is not the time to try out a new protein bar or smoothie, stick to foods you know won’t upset your stomach.  Bread/toast, bagel, peanut butter, banana, pulp-free fruit juice or sports drink for a pre-race breakfast.  Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race.  For hydration, drink 16 to 20 ounces of water/fluid three hours before race Foods to avoid​: While you may feel like celebrating the night before your run, steer clear of fatty foods that aren’t always kind to the digestive system.  Deep fried foods, foods high in saturated fats (red meat, bacon, processed meats, and pastries)  On race day, avoid dairy products (cheese, milk, yogurt) if you have gastrointestinal issues.  Coffee is a diuretic so tread lightly with how many cups you have in the morning.  Alcohol causes dehydration, so avoid it for 24 hours before the race. During the race: Energy bars, energy gels and bananas are excellent sources for replenishing carbohydrates during a race. Keep yourself hydrated. This includes water and sports drinks. Avoid soda, juice, and anything with high amounts of sugar. What to eat after a race​: Within one hour after a race or marathon, grab a carbohydrate-rich snack and a sports drink. And within two to three hours after a race or marathon, have a balanced meal comprising lean protein, carbohydrates, and good fats.

Want to run a 5K but don’t have much time? No problem! Our 3-day-a-week training plan is made for busy people like you. Run just 3 times a week and you’ll get better at running without changing your whole schedule. So, follow our easy plan, and you’ll be ready for the 5K race soon. No […]

Why Kids Should Keep Running: Healthy Habits for Lifelong Running

Healthy Habits for Lifelong Running: Why kids should keep running.

It’s a challenge these days to get kids off their video game consoles and get them to slip on theirsneakers to take a run – outside – yes, where there are trees and fresh air. To no surprise, children’s activity levels dropped substantially during COVID-19, as kids turned tocomputers to play with their friends from […]

8-Week 5K Training Plan: A Complete Guide

runners running

The 5K might be short, but underestimating it, won’t make it easier. A well-structured training plan can help you build endurance, strength, and confidence to complete the race successfully.  But how do you even start? This guide is here to help! We’ve created an 8-week training plan to be your map to success, regardless of […]

10-Week 5K Training Plan: A Complete Guide


The journey to a healthy lifestyle can be as simple as taking the first step toward a new fitness goal. For many, that step involves conquering a running race. Specifically, the 5K distance presents an ideal entry point, achievable for participants of all fitness backgrounds.  With dedication, perseverance, and a spark of motivation, you can […]

How to Taper for a Half Marathon: Step-by-Step Guide 

Runner crossing the finish line

In the past weeks, you’ve dedicated yourself to training, and now your half marathon is just around the corner. But before you step up to that starting line, you have to maximize the taper period!  This strategic phase can make the difference between running a mediocre half marathon and achieving a personal best on race […]

15 Tips on How to Recover After a Half Marathon

runner drinking water

You’ve just crossed the finish line of your half marathon. Congratulations! Running 13.1 miles is no small feat. However, after the cheers and the finish line photo, your body will likely feel the effects of such a long run. To bounce back and avoid injuries, proper post-race recovery is crucial. In this guide, we’ll consider […]

Can You Walk a Half Marathon?

Healthy Habits for Lifelong Running: Why kids should keep running.

If you’re wondering whether you can walk the half marathon instead of running, the simple answer is yes. Many runners whose goal is simply to cross the finish line—not to break a record—have achieved this feat. While running would get you to the finish line faster, walking a half marathon can be a rewarding experience […]

What’s a Good Half Marathon Time?

Besides the pressure of “good” times, every runner’s journey to the starting line is unique, fueled by their own goals. While elite athletes chase records, for most of us, race day is about celebrating victories. However, the question “What’s a good half marathon time?” still pops up a lot and that’s why we’re here.  Curious […]

Hydration for Young Runners: Staying Safe and Hydrated

Hydration for Young Runners

Staying hydrated seems easy enough, but oftentimes, especially for young runners, taking the time to refuel can be forgotten when the focus is on training or the excitement of race day. But the reality is hydration should be at the top of the priority list for all runners, both kids and adults because it not […]

How to Stay Motivated During Marathon Training

Mental Toughness: How to Stay Motivated During Marathon Trainin

When it comes to training for a marathon, a lot of runners focus on getting through the miles. Truth be told, 26.2 miles is an intimidating number, so runners train to get their bodies used to the discomfort that comes with pushing your body to its limit.  While increasing your mileage every week, adding weights, […]

Foods to Avoid Before a Half Marathon Race


Preparing for a half marathon involves being thoughtful about your diet in the days leading up to the big event.  The right foods can make a significant difference in how you feel during those 13.1 miles. For example, taking the wrong meals could lead to gastrointestinal issues, cramping, or a lack of energy when you […]

What to Eat the Day Before a Marathon

foods to eat after running

The day before a marathon is more than just a pre-race pit stop. It’s a crucial 24-hour window where you strategically top off your energy reserves and set your body up for peak performance. Get it right, and you cross the finish line feeling strong and triumphant. Get it wrong, and you could face muscle […]

Tips for Running a Marathon: 5 Strategies for 26 Miles

5 Tips for Running 26 Miles

“Everyone can be an athlete, so long as they are willing to think like an athlete,” said Eugene Yim, MD, medical director of Hoag Sports Medicine. “That means taking sports injury prevention seriously.” With the Hoag OC Marathon just around the bend, Dr. Yim offers 5 tips for running 26 miles to cross the finish […]

When to Use Energy Gels for Running + Tips

Energy gels can deliver a boost of easily digestible carbs and electrolytes when your body needs them most. However, finding the perfect timing for fueling during your runs can make all the difference.  For example, taking energy gel too late during a long run can result in ‘hitting the wall’ due to depleted glycogen stores. […]

13 Healthy Foods to Eat After Running

The post-run meal or snack isn’t just a reward for your hard work; it’s a vital part of your training regimen. This is where the real magic of recovery and preparation for your next run happens. As a result, getting your post-nutrition food right helps you replenish your energy, repair your muscles, and prevent injuries. […]

10 Best Carb-Loading Foods for Running

carb foods

Before any big race or long training run, runners need to effectively carb-load. This simply means taking in carbohydrates. These are the main fuel for your muscles, providing much-needed energy for both endurance and recovery. But here’s the catch: not all carbohydrates are equal. Choosing the right carb-loading foods is key to keeping your energy […]

Best Food to Eat Before a Run: A Nutritional Guide for Runners

The saying “you are what you eat” certainly holds in running. Generally, the meal you take before a run serves two purposes. Firstly, it prevents hunger both before and during the run, and secondly, it helps sustain optimal blood sugar levels for your muscles during exercise.  However, the wrong meal and timing can also harm […]

Nausea After Running: Causes & Solutions


You may be asking, why do I feel nauseous after running? You’re not alone. Many runners like you also experience it during or following exercise. While uncomfortable, nausea and vomiting after running is rarely a cause for serious concern. In most cases, nausea is simply your body’s signaling that something is off. So, understanding the […]

Running Slower to Run Faster: How to Increase Your Running Pace

Cross training for marathon

As a runner, you have a goal to improve your running pace and performance. It could be for a marathon, a 5K, or just for fun. But how do you achieve that? Most times, you might think that the answer is to run faster and harder every time you hit the road or the treadmill. […]

Hoag announced as new Title Sponsor of the OC Marathon

20th running of the Hoag OC Marathon to take place on May 5, 2024 – New three year partnership reinforces how the benefits of running lead to significant improvements in overall health NEWPORT BEACH, Calif., December 4, 2023  In its ongoing commitment to creating a healthier community, Hoag announced today it will be the title […]

Does a Hot Bath Help Sore Muscles? What You Need to Know

Hot bath

If you have ever experienced muscle soreness after a workout, you may have wondered if a hot bath can help ease the pain. Well, you’re not alone.  Muscle soreness affects many people who engage in physical activities, whether it’s for fitness, sports, or recreation. It can range from mild discomfort to severe pain and interfere […]

Hill Running Training for Marathon Runners: A Complete Guide

Running up hills can seem intimidating. It can make your legs burn and your lungs work overtime. Because of this, many marathon runners avoid hills in their training. But hills can actually make you a better, faster marathon runner—if done well.  If you are preparing for a marathon and you’re looking to incorporate hill running […]

Fartlek vs. Interval Training: Which is Best for Your Running Goals

interval running

Mixing up your training is crucial to improving your performance as a runner. While easy and long runs should make up most of your mileage, targeted speed sessions like fartlek and interval training take your fitness to the next level.  But what’s the difference between these two popular training techniques? And when should you choose […]

Tempo Runs Vs. Interval Runs: What’s the Difference?

Runners starting a race

At first glance, tempo runs and interval runs might appear as mere variations in speed, but, that’s far from the truth. They actually serve different purposes. In this article, we’ll delve deep into what tempo and interval runs are, what benefits they offer, and which will work best for you in your running training plan. […]

Ankle Pain When Running: Causes, Prevention, and Relief

ankle pain when running

Running provides numerous health benefits. However, it can also put a lot of stress on the body, particularly the ankles. Due to various factors, ankle pain when running has become prevalent, with some estimates stating it accounts for up to 13.7% of running injuries. This is because ankles are crucial in running, absorbing impact, and […]

Does Creatine Help with Running? What You Need to Know

creatine supplement

If you’re a runner, you must have heard about how creatine enhances performance in the athletic community.  Indeed, many scientific studies and first-hand accounts vouch for its effectiveness. As a result, it has become a popular supplement among many athletes and bodybuilders looking to gain muscle, power, and explosiveness. Yet, its efficacy among endurance athletes […]

Interval Training for Runners- A Complete Guide

marathon running

Interval training is a structured form of exercise that alternates between periods of high-intensity effort and active recovery. For runners, interval training involves running at a faster pace, close to or at maximum effort, during the high-intensity intervals, followed by a slower, more relaxed pace during the recovery intervals. This guide will teach you how […]

How Long Does It Take to Train for a Half Marathon?

how long does it take to train for a half marathon

If you’re looking for a new challenge in your running journey, you might be considering signing up for a half marathon.  A half marathon is a great way to test your endurance, improve your fitness, and have fun along the way. But how long does it take to train for a half marathon? And what […]