Virtual running guides
Plain answers to the questions people bring to a virtual running challenge — how far, how long, how to train for it, and what you get at the end.
New to X Challenge? Start with how it works.
Your first virtual 5K: a beginner’s guideWhat a virtual 5K is, a nine-week walk-run plan to get there, and why walking counts.6 min read- How long does it take to run a 5K?Most beginners take 30 to 40 minutes. Typical times by level and pace, and how to get there.6 min read
- How many miles is a 5K, a 10K and a half marathon?A 5K is 3.1 miles, a 10K is 6.2, a half is 13.1. A chart and how to convert anything.6 min read
- Running pace calculator, and what a good pace isTurn a distance and a time into a pace, with charts and what is normal.6 min read
The virtual 10K: how to go from 5K to 10KAn eight-week plan from 5K to 10K, how to pace it, and how splitting the distance changes things.7 min read- The virtual half marathon: a first-timer’s guideHow long to train, how the long run builds, how to taper, and the split-distance option.6 min read
- How to run faster: a plan for 5K and 10K runnersMostly easy miles, one speed session a week, and a six-week plan to get quicker.6 min read
- How fast should your long run be?Find your long-run pace from the talk test or your 5K time, and why slow works.6 min read
Virtual walking challenges with medalsHow far each challenge is per day on foot, how to plan the walks, and what to check before you sign up.7 min read- Can you walk a virtual half marathon and get a medal?Yes. How long it takes on foot, how to split it up or build to one long walk, and what to check first.6 min read
- How long does it take to walk a 5K or a 10K?A 5K takes about 45 to 60 minutes on foot, a 10K about 1.5 to 2 hours, and here is how to build up to it.6 min read
- How many miles is 10,000 steps?About 4 to 5 miles. A chart, how to work out your stride, and what the research says about the number.6 min read
5K, 10K or half marathon: which should you do first?How the three compare on training time and effort, and how to pick your first.6 min read- Virtual running challenges comparedHow the main formats count your distance, check it, and send the medal.6 min read
- Long-distance virtual challenges: how far per dayThe daily average for each long challenge, and how to keep going for weeks.6 min read
- How do virtual races work? A step-by-step guideEvery step from sign-up to medal, and what changes from one organizer to the next.6 min read
What to eat before a run, and how long beforeHow long before, which foods sit well, and when running on empty is fine.7 min read- What to eat after a runCarbs and protein, when to eat them, and easy meals and snacks.6 min read
- How much water to drink when runningBefore, during and after, and how to tell if you drank enough.6 min read
- Electrolytes for running: when you need themWhen water is enough, and a few drinks, tablets and powders with list prices.6 min read
Running shoes for beginners, by budgetExact models in three price bands, with style codes and list prices.7 min read- Running socks and clothes for beginnersBlister-proof socks, light shirts and shorts, and specific picks with list prices.6 min read
- GPS running watches: do you need one, and whichWhether you need one, and watches in three price bands with list prices.6 min read
- Running gear by level: new, regular and long-distance runnersNew, regular and long-distance: a kit for each, with the total at list price.6 min read
Stretches after running: six in ten minutesSix stretches for calves, hamstrings, quads, hips and back, and how long to hold each.6 min read- Sore muscles after running: normal or not?How normal soreness differs from injury, and whether to keep running.6 min read
- Shin splints from running: causes and what to doWhy new runners get shin pain, what to do, and when to get it checked.6 min read
- Knee pain from running: the common kindsFront-of-knee and outside-of-knee pain, and the exercises that usually help.6 min read
Running in the dark safelyLights, reflective gear, route choice and the habits that keep night runs safe.6 min read- Road safety for runnersWhich side to run on, crossings, headphones, and routes away from traffic.6 min read
- Running and air quality: when to stay insideWhich AQI levels are fine for running, when to move inside, and smoke days.6 min read
- Running alone safelyEight small habits for solo runs, especially early or late in the day.6 min read
How to build a running habit that sticksStart small, tie it to a daily cue, and why one missed day does not matter.6 min read- Running with friends and groupsRunning together at different paces, finding a group, and doing a challenge from afar.6 min read
- Getting past a running slumpBored or overtired, a reset week, and small changes that get you out the door again.6 min read
- Tracking your running progress: what to watchRuns a week, weekly distance, continuous running time, and how it feels.6 min read
What makes a good finisher medalCasting, enamel, the reverse, the ribbon and the box: what separates a medal you keep.6 min read- Who are Odin, Thor and Loki in Norse mythology?The three gods, how they are really related, and where the myths differ from Marvel.6 min read
- What the lucky numbers 88, 68, 39 and 79 meanWhy these numbers are considered lucky, and why they set four medals’ time windows.6 min read
- Medal display ideas for runnersHangers, frames and stands, what suits how many medals, and how to look after them.6 min read
