Here's how to see the light ...

(After your run, you can eat the rest of your breakfast and get in the protein, fruits, and veggies you skipped earlier, she says.) An energy gel pack with around 100 calories is another good option.

And then the third. And fourth. In total, seven men either barged past or into me that Sunday while I was running a 10km race. Yes, I counted. As a longtime runner, I’m used to going it alone.

If prepping for 10 miles to half marathon: Every 9 to 11 days, a long run growing from 15K early in the buildup to 25-27K (about 16 miles) as you’re three to four weeks from your goal race.

Whether you want to run your first mile or you're deep in marathon training, it helps to know how fast to go. Here's how to figure out your running pace.

On the other hand, if you try trail running and really aren’t that into it, Flynn says you’ll still receive all the benefits, including injury prevention, with a once-per-week recovery run.