How Weight Loss Medications Can Impact Training for a 5k

How Weight Loss Medications Can Impact Training for a 5k

In this article we’re talking about weight loss medications, so – BIG DISCLAIMER, I’m not a medical professional.  The contents of this article are for reference and should not be used as medical advice. You should consult with your physician before starting any weight loss medication or exercise program. 


Medications and Milestones: Conquering a 5k with Weight Loss Support

Over the years, I have been approached by people who are overweight and want to train for a race, such as a 5k. I’m always happy to help. In most cases these people are interested in improving their health, losing some weight, staying injury free and simply finishing the race. I think that conquering a 5k is a fantastic fitness goal, but what if you’re also on a weight loss journey with medication?

Running towards improved health


These days, if you’ve been battling obesity, your Doctor may have prescribed weight loss medications like Wegovy or Mounjaro to help you lose weight. Weight loss drugs such as these have emerged over the past few years, shaking up the health and fitness scene by providing effective weight loss without the need for surgery or rigorous lifestyle regimens.

To also assist with weight loss and more important, keeping the weight off in the long term, exercise is a crucial element for shedding pounds. Signing up for a 5k race can be a great motivator. If your physician has given the “go-ahead” to train for a 5k, you’ll likely boost your fitness. However, medications that have been proven to be a powerful tool for losing weight can also impact your training in various ways.  Here’s what you need to know:

If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details. 


Consult your Doctor & Get Proper Gear 


Running Gear

Before starting on any exercise program, especially if you’re overweight or have health concerns, consult your doctor.  Be honest about your health issues, health history and medications.  Think of a full physical assessment by your doctor as a way to ensure your safety. 

Next, before you start walking, running or exercising, invest in proper running shoes that fit well.  Consider technical running clothes that are specifically designed for comfort and have moisture wicking properties.  You want to be comfortable while you exercise. Adidas offers the Solarcontrol running shoe for extra stability. 

Adidas Solarcontrol Running Shoe


To also assist with weight loss and more important keeping the weight off in the long term, exercise is a crucial element for shedding pounds.  Signing up for a 5k race can be a great motivator to get moving.. If your physician has given you the go-ahead to train for a 5k, as long as you remain injury free, you’ll likely boost your fitness. However, medications that have been proven to be a powerful tool for losing weight, can also impact your training in various ways. Here’s what you need to know:


How weight loss medications work

Weight loss medications come in different forms and act in various ways to aid in weight loss. Glucagon-like peptide-1 (GLP-1) agonists, such as Ozempic and Wegovy, are among the most popular types of weight loss drugs. These drugs mimic the natural gut hormone GLP-1, which boosts the amount of insulin produced by the body to regulate appetite, blood sugar, and satiety. Using GLP-1 for weight loss allows the GLP-1 hormone to last in your body for up to 14 hours, much longer than the typical two to three minutes without the drug. You experience fewer cravings and thoughts of hunger and feel fuller between meals. As such, you can lose weight by reducing the amount of food you eat and the calories you intake. 


How weight loss medications can impact your 5k training 


My training programs for beginners typically involve run/walking routines and basic strength and mobility training.  The goal for beginners is to get and keep them consistently working out so they can achieve their goals. We know that regular exercise can speed weight loss and losing weight before or during training for your 5k can help you complete the race a bit faster. Since weight loss medications can make shedding pounds more efficient, you might notice the changes sooner rather than later. Certain medications can also enhance insulin sensitivity, leading to steadier blood sugar levels. This translates to potentially more sustained energy during workouts, maybe allowing you to push further.

Training for a 5k while using weight loss drugs can be done, but there are some considerations to take to ensure you’re still getting the most out of your workouts and achieving your weight loss goals. While weight loss can help you run faster, taking weight loss medications may affect how you fuel for your run. Reduced appetite and a calorie deficit work against someone who’s exercising regularly.

When training, I advise proper fueling for upcoming workouts and recovery.  Think of it as putting fuel in your gas tank.  While it might aid weight loss, a lack of food can make it difficult to fuel your body adequately for training. This deficit can lead to fatigue and hinder your performance, making it harder to get through tough workout sessions. Also, weight loss drugs can have some temporary side effects, such as nausea, diarrhea, and headaches. Battling with these issues can slow your training regimen. 


Consider proper wellness habits when training for a 5k with weight loss drugs 


Even with weight loss drugs, proper nutrition is key for 5k training and weight loss. Practicing daily wellness habits is also crucial when combining weight loss medication and training. Since these meds may suppress your appetite, you’ll need to be more mindful of how much you’re consuming and if it is sufficient to fuel your exercise. A few years ago I published this helpful article about what to eat during marathon training.  The information is pertinent to athletes training for any race.

Keep in mind that rapid weight loss can lead to decreased muscle mass. By incorporating strength training into your regimen, you can preserve and even enhance muscle mass. Strength training not only helps to prevent injuries, but it will also maintain a healthier body composition and help to ensure more sustainable weight loss in the long term.  Also, strength training not only maintains muscle but can also boost metabolism.


Adjust your training regime 


Because you’re consuming fewer calories while on weight loss medications, you may feel a difference in your energy compared to before you started using them. As such, you might need to adjust the intensity or duration of your workouts to accommodate any changes in your energy levels. My recommendation is that instead of focusing purely on far you run each week, also complete other activities like strength training, bike riding and walking to ensure you consistently move. This variety of activities can help to combat fatigue and prevent injuries. You can also plan the timing of your training sessions for when your energy is at its peak for optimal performance.  This also may allow more time to recover. 

In summary, it’s possible to train for a 5k race while using weight loss drugs. It’s essential to consult with your physician before starting any weight loss medication or exercise program. Practice a balanced approach that takes into account reduced caloric intake to ensure the best results.


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5k, 10k & 1/2 Marathon Training Plans

5k, 10k & 1/2 Marathon Training Plans

5k, 10k & Half Marathon Training Plans with “4X Runner’s Routine”

5k, 10k and half marathons are all popular races.  Inside this post, I will show you how to integrate my proven 4X Runner’s Routine with these free training plans, so you can get to the starting line on race day fully prepared to race your best while remaining injury free.

You have some options when it comes to selecting a 5k, 10k or 1/2 marathon training plan:

  1. Download a free plan that provides nothing more than the distances & workouts for your race
  2. Find a detailed plan through a post like this where it walks runners through the various workouts, strength training, mobility exercises and diet to help you reach your goals.
  3. Use an app-based training plan – which provides slightly more personalization than option 1, but no detail on everything else to help you remain injury free.
  4. Working with a certified coach.

Athletes have different requirements when it comes to selecting a program, but the safest, most effective way to see success is by working with a certified coach. A good coach will not only be able to design a custom program to suit your individual needs, but they will also be able to modify and adapt the workouts throughout the course of the entire program. This helps you optimize performance and can keep you from getting hurt.


  • The goal of the each of the plans below is to get you to the starting line fresh, fit and ready to race your best.
  • Each plan is meant for beginners who have limited racing experience.
  • If you are an experienced runner and seeking to improve your time off a previous race or qualify for a bigger race, consider training with me or hiring me to develop an affordable custom training plan.
  • You should consult a qualified and licensed medical professional prior to beginning or modifying any exercise program.
  • This post also includes details of the “4X Runner’s Routine” which helps runners increase strength, improve flexibility, fuel peak performance & stay motivated.
  • During the course of using any of these training schedules, you should be willing to adjust and adapt to your individual circumstances. This may include your goals, abilities, school, family life, illness, work, injury, etc.
  • These training plans and the strategies I share are intended to be for general informational use. These plans are not intended to constitute any medical advice.
  • It is strongly suggested that you use personal judgment when participating in any training or exercise program.

When I put these training plans together, I assume that athletes who use them have the ability to run 3 miles without stopping, three to four times a week prior to starting the plans.  This means you should have a base of running this frequently for the last 6 months prior to starting the half marathon plan.  3 months base is preferred for the 10k plan and at least 4 – 6 weeks of regular running prior to starting the 5k plan. Bottom line, you need a fitness & mileage base before you start training for longer races. If that seems difficult, consider starting with the shorter distance for your first race.

In order to ensure your success, I strongly recommend that you follow my proven 4X Runner’s Routine.  This routine is as simple as “doing the little things,” but making them a part of your daily routine.


Runner’s 4X Routine

In order to become a faster & stronger runner, we need to employ the strategy of STRESS + REST = SUCCESS.  My 4X Runner’s Routine will help with the REST portion.  You will engage in the STRESS portion when completing your training plan.

The Runner’s 4X Routine increases strength, improves flexibility, fuels peak performance & help’s us stay motivated to train. 

Strength Training

Strength & flexibility exercises go together because they help prevent injury and ensure we have a healthy runner’s body. Strength training helps to correct muscular/postural imbalances. These exercises are essential because when performed 2-3 times per week, they will aid in preventing a variety of injuries. If you get in the habit of completing these and eventually other exercises, you’ll be stronger, faster and able to run more efficiently.

In my article about periodization strength training, I reveal a proven strategy of starting with bodyweight exercises, then transitioning to light weights (such as dumbbells) and then finally heavier weights where you can perform repeat deadlifts with a barbell with 100+ lbs. 

If you’re new to strength training, start with body weight exercises that can be performed almost anywhere. An example is this Level 1 conditioning & strength training routine which can be completed in the first 2 – 3 weeks of your training plan.  Level 2 (slightly harder) exercises can be implemented in subsequent weeks through week 6.  Instructions for each exercise are explained in the videos.  Twice weekly strength training with resistance bands & then eventually to 8,10 – 25 lb dumbbells should continue throughout your training plan.  

All of the athletes whom I coach complete regular strength training and all of them have noted the improvements to their performance over time. 


Daily exercises to relieve muscle soreness and aid in recovery are essential.  These exercises detailed below form the 2nd pillar of the 4X Runner’s Routine and will help to prevent injuries as well as improving stride length & running economy.

Active Isolated Stretches (AIS) & rope stretches should become a daily (or every other day) part of every runner’s routine. Watch the following video to the see the stretches that I complete daily

Rope stretching can be completed with jump rope or 6 – 8 ft of 1/2” width.  Rope stretching helps to get more oxygen and blood flow to your muscles. Regular rope stretching also helps to improve range of motion.  I recommend complete this for 5 – 7 minutes/session.

Foam rolling is critical to my runners’ success. Foam rolling relieves muscle tightness & improves circulation. Daily or after longer/harder workouts. How to complete foam rolling exercises.  You can also click over to the blog post that I completed a few years ago for images, “how to” and a full discussion about the importance of foam rolling.

Another “must do” warm up exercise prior to any exercise is leg swings and lunges. This routine is included with all of my plans. 

Using the 4X Runner’s Routine is why a good coach is a wise investment; they can ensure you are maximizing all these different training modalities and guide you through a comprehensive training regimen.


Maintaining A Positive Mental Attitude Through Your Training

If you stay motivated to train, you’ll dramatically increase your chances of achieving your goals.  The challenge is “life happens” and it’s not always easy to keep training when your race is months away or if you’re having challenges keeping up with your plan. Developing more self discipline is an essential skill for those who are training for a long race like a half marathon. 

If you can set goal properly at the outset, then you’ll have a greater chance of staying motivated.  I use these 9 proven tips to develop self discipline to help many athletes over the years.  If mental toughness is your challenge, you’ll find my strategies in this post. 

Your Mindset Matters

Using techniques like positive self-talk, visualization and mindfulness helps runners stay motivated during both tough workouts and races.  Develop mantra’s that help you get through tough patches.  Telling yourself that you can keep going or reminding yourself that you’ve worked hard to be ready for this moment, will allow you to overcome obstacles in training or races.  These are effective methods to “embrace the challenge.”  

Fuel Peak Performance

Nutrition is the last pillar of the 4X Runner’s Routine. A healthy diet and the choices you make on a daily basis can affect your health and performance. Eating well is the foundation for being healthy. Whether you’re training for a marathon or any other race, I strongly recommend consuming a diet that is high in natural foods. Download the short paper on nutrition for runners. I also offer this list of runner’s recovery foods, which has helped many athletes to not only fuel peak performance, but also speed recovery. 

What to eat when training for these shorter races is similar to the eating plan I recommend for runners training for a marathon.  Fresh fruits and vegetables and fewer processed foods are a good rule of thumb. These foods provide athletes with needed carbohydrates for energy and phytonutrients which help to promote faster post-workout recovery and reduce the risk of injuries and illness from overtraining. 

It’s important to understand that each athlete has different needs.  So there’s not a exact amount of carbohydrates, protein, fat or other nutrients that will work for all runners.  The following broad breakdown of carbs, proteins & fats can be used as a starting point.  In my experience, eat a variety of foods and through trial and error, you’ll can make adjustments to your diet so you can identify the foods that make you feel and perform your best.

  • Carbohydrates – 1.4 to 4.5 g/lb body weight (40 – 70% of daily caloric intake)
  • Proteins – .55 to .9 g/lb body weight (15 – 25%)
  • Fats – 1.2 to 2.0 g/lb body weight (20 – 40%)

If you’re seeking more nutrition information, check out these tips from registered dietitians at the Academy of Nutrition and Dietetics.


It’s super important to stay hydrated before, during and after your workouts. Doing so will help to ensure optimal performance, prevent dehydration, and reduce the risk of heat-related illnesses.  Here’s some specific guidelines:

Before a Run – Pre-Hydrate by drinking at least 12 ounces of water 15-30 minutes before your workout.  If it’s warm out or you have plans for longer run or uptempo workout, then drink more for 1 – 2 hours prior to your workout. Add Carbohydrates: If your run is longer than an hour, especially 90+ minutes, consider adding carbohydrates and electrolytes to your fluids. Sports drinks work well or electrolyte powders. There’s many available, so you’ll have to test which ones work best and don’t present any GI issues. 

During a Run – Aim for 4-6 ounces of fluid every 20 – 25 minutes if your run is longer than 45 minutes. For longer workouts (90 minutes or more), include a sports drink to replace lost sodium and minerals.

After a Run – Rehydrate with water after your workout and continue to consume 24 – 32 ozs or more (if you continue to feel thirsty, drink more water).  Monitor the color of your urine (pale yellow is ideal).

Recovery Nutrition

There are a number of effects of exercise on the body that immediate post exercise recovery nutrition can impact. 

  • Rehydration
  • Replenishing muscle glycogen
  • Reducing secondary muscle damage
  • Rebuilding muscle proteins and replenishing muscle fat stores

It’s essential to begin recovery nutrition as soon as possible after each workout.  This is particularly true after long runs & hard workouts.  The sooner you eat & drink after a workout, the faster and more thoroughly you will recover.  The sooner you recover, the sooner you will be able to perform the next workout. You can immediately and easily start the rehydration process with water and sports drinks.  Within an hour of a hard workout, you should ingest carbohydrates & proteins.  Doing so will lower cortisol levels and start the muscle rebuilding process. 

If you think of recovery nutrition as an essential part of your training, you won’t consider your runs to be completed until you’ve begun to consume your recovery nutrition.  In my article about the best protein for runners, I outline why protein is essential part of any runner’s diet. I also include what to eat after a run and how protein helps to strengthen your immune system and balances hormone levels. 

A Diet to Keep Your Arteries Young (great for runner’s at any age) – The Mediterranean Diet may lower blood pressure and help keep your arteries from stiffening as you get older.  The Mediterranean diet consists of eating beans, nuts, fish, whole grains, low-fat dairy, olive oil and plenty of vegetables & fruit. 

Running shoes

Whether you’re shopping for mens running shoes or womens running shoes, training in the right pair of running shoes is crucial because proper shoes help prevent injury. There’s many shoes available on the market, just remember that a good pair of running shoes offer comfort and support. They can make your training more efficient by delaying fatigue and discomfort. Running shoes are designed for various purposes (training, racing, trail, etc) and for a variety of running styles & gait.  A good shoe will absorb impact and facilitate a smooth transition from landing to toe-off during each stride.

It’s important to consider the following factors when choosing your running shoe;

  1. Comfort: This is number ONE.  You must prioritize comfort. Take the shoes out for a test run.  Most (if not all) specialty running shoe stores will allow you 4 – 6 weeks to return shoes that don’t fit or feel comfortable.  In my experience, you’ll likely know within a few days if a shoe fits right.  Consider how the heel and forefoot feel under your foot.
  2. Stability: Assess how stable the shoe feels. Does your foot move around much (side to side or front to back).  You need to allow at least a “fingers” width of room up front by your toes, because your foot will expand a little as you run. 
  3. Flexibility: Check the flexibility of the front of the shoe.  I like stiff, but most important, is how durable does the shoe feel.  You can’t sacrifice durability for more flexibility.
  4. Heel Drop: Without getting into too much detail about heel drop (you can ask at the specialty running shoe store), you should understand that different heel-toe drops work for different individuals.  If you’re a mid or forefoot striker, then a lower heel drop may be ideal. Higher heel drop shoes provide stability for longer distances and may be more suited for runners who predominantly land on their heels (heel strikers). 


Use the pace charts below for each race when determining your training paces for the various workouts within each training plan:
Pacing Chart for 5k Training
Pacing Chart for 10k Training
Pacing for half marathon training


The plans below include specific pacing for the workouts.  Use the above pacing charts for guidance, but feel free to adjust.  When I write out plans for athletes whom I coach, I like to include a range for the paces.  This helps the athlete so they don’t get too worried if they’re slightly off.

Since these free plans are designed for beginners, I recommend that runs designated as “easy” be completed at a comfortable / conversational pace. Ideally this is a pace that you could easily talk with a friend throughout the run.  If you can’t carry on a conversation at the designated pace, then you’re probably running too fast. (If you run using a heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)


Each schedule shows workouts at distances, from 3 to 11 miles. Don’t worry about running precisely those distances, just try to come close.  However, if your longest run prior to your race is less than half the distance of a race like a 10k or half marathon, then there’s a good chance you will struggle to finish the entire race, especially the half marathon. As discussed above, I suggest combining any of the plans below with the 4X Runner’s Routine.

Want To Save This Plan For Later?  No problem! Just click on the “Run Faster” button

Free 10k training plan

Free 10k training plan 

Long Runs

One of the keys to success with any race longer than a 5k is completing long runs.  Fortunately, for shorter races, you don’t have to complete any 20 milers.  For the half marathon, 10 – 13 mile runs are essential to help build endurance and get the runner closer to the goal of completing the race. 5k preparation doesn’t these long runs, but you’ll be well served to complete runs of 7 – 8+ miles.  For beginners, pacing for these long runs is supposed to be easy/conversational.  What’s most important on these runs is to listen to your body and back off if you feel like you are having any pain. As you can see in each plan, mileage progressively increases each weekend. During the last 2 weeks prior to the race, you’ll taper (less mileage, similar intensity). Even though these training plans below show long runs on Saturdays, you can do easily complete them Sundays.

If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details. 

Rest Recovery

Rest is essential to your success.  In fact, remember this formula, stress+rest=success.    There’s a few harder/longer runs included in this plan.  You need to rest and go slow in between these harder runs to avoid injury and get the most benefit out of the harder workouts.  Also remember, to keep your hard days hard and easy days easy.  Even if you feel really good on a planned easy day, this doesn’t mean you should pick up the pace.

Speed Work:

There’s many ways we can incorporate speed work into a training plan. We need to include some fast leg turnover in some way so we can train your body to push past its comfort zone.  At first, speed work is in the form of short (75-100m) strides.  We can also include these strides in the form of a surge into the middle of our runs.  As runners become faster and seek faster goal times, speed work can transition to the track for repeats of distances like 400, 800 & 1600m. Prior to completing these workouts it’s vital to warm-up with an easy jog, some strides & even light dynamic stretching with leg swings & lunges. Also essential in these workouts is an easy 10 – 15 minutes of cool down/recovery jogging.  The pace charts above are used to help runners determine their paces for these workouts.

Types of speed work:

Tempo Runs:

Runs where you warm up for 10 minutes with a slow jog, and then run at a faster pace than your normal. There’s a lot of variations to Tempo runs.  I explain How Tempo Runs Will Help You Achieve Your Running Goals in this detailed article. 


These are a specific duration of time at higher effort, followed by an equal or slightly longer duration of recovery. After a warm up at an easy pace, you run hard for 2 minutes, then walk or jog slowly for 2-3 minutes to allow recovery. Then you repeat. Just like the above workouts, you end with a cool down.


Swedish for “speed play.” These are less structured than interval workouts. The distance and duration of the higher intensity running varies, as well as the rest between. For example, you would decide, “I am going to run a pick-up at a quicker (not sprinting) pace I could maintain for an entire 5k all the way to that tree (or for 45 seconds). Then, after starting you reach the tree, you jog slowly until you’ve recovered and then you run another pick-up. Keep repeating as designated in the plant. As with the other speed workouts, you start and finish with a slower jog to warm up and cool down.


A great way to build strength, endurance, improve running form and increase speed. There’s 2 x hill workouts included in this plan. If you can’t find a hill in your area, try stairs at a local high school football stadium. Click on this link for more details about hill training for full and half marathons.


I schedule cross training 1-2 times per week in this plan. This means you’re doing something other than running. Aerobic exercises work best. It could be swimming, cycling, hiking, cross-country skiing. The reason we cross train is to stress the body in a different way. This helps build muscle as well as give our body a break from the stress of running and helps to reduce the risk of injury.  Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week. I recently completed a post with a complete guide to cross training.


This can also be referred to as strength training. It includes workouts that strengthen the legs, glutes, core, shoulders, hips and other muscles/joints used when running. There’s a few links to YouTube videos where I will show specific conditioning routines that I recommend. Most of the exercises are simple bodyweight exercises. A few use a BOSU Ball or resistance bands just for variety. Strength Training Workouts For Runners.

Glute & Hip Strengthening Exercises

Glute & Hip weakness or imbalance is a leading cause of injuries with runners. These days where we sit in an office chair throughout the day, these weaknesses have become more problematic.  I make glute & hip strengthening exercises with either Resistance Bands or Body weight a priority with all of the athletes that I coach.  Below is a video of a short routine that can be integrated into other strengthening workouts. 


I encourage 1-2 races or time trials during this plan.  These can help you gauge your fitness.  Also if you’re able to race with others, you can practice nutrition, race footwear and attire.  Completing 5 & 10k races or time trials during your training will definitely help you achieve your goal. 

Making Changes To The Schedule

Don’t be afraid to adjust the workouts from day to day and week to week. The key is to be consistent with your training plant.


Strides are a great way to practice good form & improve your speed by turning over your legs at a quick, but controlled pace.  Watch the video to see how strides should be performed. 

Stretching & Warm-Up

Before all runs – complete Lunges & Leg Swings (click for video).

Dynamic or Rope stretching (click for video).  It’s important to complete rope stretching at least 3-4 times per week.

Foam Rolling

Foam rolling should be completed at least 3-4 times per week.  Click for video


Sleep is essential to your success, yet in many cases it is overlooked by many athletes.  Lack of sleep can lead to a few negative side effects.  These include reducing your body’s ability to efficiently store carbs, convert fat to fuel and recover properly.

12 Week Half Marathon Training Plan – Click For Your Free Copy

12 week half marathon training plan

Click On Image To Get Your Copy


12 Week 10k Training Plan – Click For Your Free Copy12 week 10k training schedule


12 Week 5k Training Plan – Click For Your Free Copy12 week 5k training schedule




Running Shoe Review – adidas Ultraboost Light

Running Shoe Review – adidas Ultraboost Light

I asked one of the athletes that I coach to test and get a feel for how the adidas Ultraboost Light men’s running shoes fit and perform. He’s 23 years old, ran Division 1 NCAA Cross Country & Track and recently ran a 2:27 marathon.  He has a lot of experience training in a variety of lightweight running shoes. 

Lighter than Ultraboost 22 

In the past, few serious runners thought of the adidas Ultraboost series as lightweight running shoes. The stylish shoes were popular with casual runners, but weighing over 11 ozs, not many competitive runners took to these shoes. The Ultraboost series have been great shoes for average or recreational runners. They are stylish, stable and very comfortable.

Now with the Ultraboost Light, adidas offers a lightweight, high performance running shoe that is much lighter than older Ultraboost shoes. It achieves this using BOOST midsole foam. The shoe also has the Linear Energy Push (LEP) system, which adds torsional rigidity. It was named one of the best training shoes of 2023 by Runner’s World. The shoes weigh about 10.5 ozs for a size 9, which is heavier than the adidas Adizero Boston 12 which we previously reviewed in this blog post. The Ultraboost Light is a neutral running shoe designed for daily training, but can also hold up well on the track and for tempo runs.  It’s lightweight, but provides ample cushioning. Its sock-like upper makes it suitable for easy miles, long runs, and even casual wear.

Marathon Training Plan

A Step-By-Step Program to Avoid Injury, Have Fun & Finish the Big Race – On Sale Now

Ultraboost Light Review

The Ultraboost Light running shoe from adidas was the first adidas trainer I have ever tried. It’s one of their most popular shoes and I rate the Ultraboost Light as a 10 out of 10 when it comes to style and choice of colors. In my opinion, adidas is different from other running shoe companies because they care about looks and offer a variety of colors which I like. This shoe offers a comfortable fit as well, so I can wear it around town. 

The Ultraboost Light impresses me most with its durability. Even after a little more than 30 days of running in them, the shoes feel good as new. I am confident I can get at least 2 more months of solid running in them, if not more. This means 400 – 500 miles total.  Also, being someone who has not worn many neutral shoes before (due to some bio-mechanical issues, I prefer stability shoes), I am happy these shoes have kept me healthy. No injuries or tweaks.

If you’re interested in joining Coach Dan, he can put together either a custom training plan or personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details. 

Ultraboost Light is comfortable & stylish 


adidas Ultraboost Light

The Ultraboost Light running shoe is really comfortable and it provides a secure fit for my ankle. I find that even without a traditional tongue, my ankle stays in place well in the shoe. Yet, I do need to tie the laces quite tight to achieve this. The only downside to the comfort of the shoe is that the heel cushion feels unusually large. That translates to a heavy drop from heel to toe, and a bit of a clunky feel. A lightweight running shoe shouldn’t have a “clunky feel.” It makes it more challenging to strike on the balls of my feet because it forces me on my heels. In that sense, it may cater to beginner runners, runners of a slower pace or even walkers.

The average runner can use a shoe like the Ultraboost Light as a daily trainer or workouts in the weight room and cross training.  



Quality Everyday Trainer 


The Ultraboost Light is a good quality shoe, but it makes me lean back slightly. My feet are used to a different style of running shoe, so I wouldn’t buy it again.  But, if you like neutral shoes with a rolling feel, then this shoe is for you. in fact, the Boost midsole foam is designed to cushion your stride upon landing,  while rebounding you forward during toe-offs. However, if you’re more of a forefoot runner and prefer shoes that support landing on the balls of your feet, this shoe may not be for you. My recommendation before trying the Ultraboost Light is to assess the shoes you have worn in the past. It is important to do research on what works for you, especially when it comes to comfort and staying healthy.


Ultraboost Light Pricing


You can find Ultraboost Light online for under $95 USD on the adidas website. I prefer to support local specialty running stores, but not all will have adidas running shoes. Unfortunately the “brick & mortar” stores that carry the Ultraboost Light, will likely charge significantly more than purchasing directly online from adidas. The good news is that adidas allows runners to try any of their performance running shoes for 30 days and return them hassle-free.


How to Shop for a new Running Shoe

adidas running shoe

When it comes to choosing running shoes, it’s important to find the right fit for your needs. Not all running shoes are the same, so it’s crucial to do your research before making a purchase. Think about why you need the shoes: for everyday training, fast training runs, races, or other activities. Think about the type of terrain you’ll be running on, such as road, trail, or treadmill. Also, you need to decide how much support and cushioning you need and if you want a stable or neutral shoe. Also, take into account the weight of the shoe (average, lightweight, etc). The adidas men’s running shoe site helps to answer all these questions. Also, adidas offers 30 day return policy.  This is critical in the event the shoe isn’t comfortable.


Overall Summary – Ultraboost Light


I like the improvements that adidas has made with this shoe. The Ultraboost Light offers many positive benefits.


-Includes adidas’ Light BOOST foam which is 30% lighter than previous iterations of the Boost midsole foam for a more responsive feel underfoot, but it does make the shoe a little less “plush.” 

-The Sock style upper is really comfortable and designed to fit close to the foot for a locked-in feel on your run.

-If you enjoy a blend of soft and responsive cushioning, you’ll likely enjoy the Ultraboost Light.

-Includes a series of recycled materials, which continues to reinforce adidas’ commitment to the environment

-Continental™ Rubber outsole is durable and provides great traction.

-Much lighter than adidas Ultraboost 22


-If you enjoy a supportive, structured upper, this shoe might not be the one for you.

-Expensive price point unless you buy on the adidas website.

-Slightly heavier than competitive lightweight running shoes, but it still works well speed workouts.


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Review – adidas solarglide 6 running shoes

Review – adidas solarglide 6 running shoes

Adidas Solarglide 6 Running Shoe Review 

I really like the adidas’ Solarglide 6 men’s running shoes. This review isn’t super technical.  Instead, I’ll give my feedback in language that the average runner can understand and find useful.  Most runners want to know what kind of shoe it is (trainer, racing, neutral, stability, etc) and how it performs and feels. Features like heel drop, weight, cushioning, etc are also important.

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Neutral everyday training shoes


Like other adidas running shoes that I have evaluated, the Solarglide 6s took a few weeks to break in. The shoes are marketed as neutral everyday trainers. The Solarglide 6 are for athletes seeking a running shoe with good cushioning and some stability underfoot. I found that the shoe is able to maintain a firm and grounded feel. I rate the Solarglide 6 as a very comfortable shoe that performs well on the roads and crushed rock trails.

Marathon Training Plan

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Before running in these shoes, I removed the inserts and replaced them with my custom orthotics. Custom orthotics help correct some of my inherent bio-mechanical issues.  They provide additional support to my feet and ankles and fit right into these shoes. I also replaced the laces with extra long laces, which allows me to use all the shoes’ eyelets. This pulls my heel closer to the cup for added stability.  I have always tied my running shoes this way, so it’s a little annoying when the laces on the shoes out of the box must be replaced.

If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details. 

The Solarglide 6 is very versitile 


Solarglide 6 running shoe

I selected the Solarglide 6 because of it’s versatility. The average runner needs a shoe like these for workouts in the weight room or cross training.  After training in these running shoes for a few weeks, I agree, they are multipurpose. They are a little lighter, but feel a lot sleeker than the SOLARCONTROL stability shoe, which I wrote about in this review.  The adidas Solarglide 6 comes in at 11.9 ozs (size 9), which isn’t noticeable for the average runner, unless you have been running in lightweight trainers.  Over the years, I’ve trained in heavier shoes with which I qualified/ran Boston, so these feel great.

solar running shoe review



Benefits of Linear Energy Push


I haven’t run in a neutral shoe for years due to bio-mechanical issues. I wanted to try the Solarglide 6 because it uses what adidas calls Linear Energy Push (LEP). This provides added stiffness, resulting in a smooth transition from heel to midfoot. Also, I found that the heel is well padded and the heel cup is stiff, which provides stability.  

At first the toe box seemed a little tight, but after a week of use (walking & running), these shoes started to break in. Over the last few weeks, I’ve been completing all my 4 – 10 mile easy runs in these shoes.  Additionally, I ran on a wood chip trail and completed 6 x 800m track workout in these SOLARGLIDE 6s. I usually don’t run track workouts in daily trainers, but many runners do. I found that they weren’t too “clunky” on the track.  So far, these shoes have held up well. They feel good on a variety of terrain, including pavement, crushed gravel, rubber track and wood chipped trails.


Positive Benefits of the Solarglide 6


Solarglide 6 shoe review

Consistent with other adidas running shoes, Solarglide 6’s upper includes a series of recycled materials. This reinforces adidas’ commitment to reduce plastic waste.

In Summary, the Solarglide 6 offers many positive benefits.

-Includes adidas’ unique BOOST midsole cushioning, which provides energy return & comfort.

-Continental™ Rubber outsole is durable and provides great traction.

-Plenty of cushioning and a very comfortable upper.

-adidas LEP 2.0 (Linear Energy Push system) increases forefoot and midfoot stability. Results in a neutral shoe that performs like a stability running shoe


The Solarglide 6 is comfortable and …


So far (after about 100 miles) I give the adidas’ Solarglide 6 “two thumbs up.”  These everyday running shoes are a great value as a neutral, but stable every day trainer. They are comfortable and strudy.  If you‘re a recreational runner (most people), you can walk in these shoes or use them for cross fit exercises. They are an excellent value for a running shoe.

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Shoe Review – adidas Adizero Boston 12

Shoe Review – adidas Adizero Boston 12

Adidas Adizero Boston 12 Running Shoe Review 

This is my second contribution to the adidas blogger community.  I had a young athlete, whom I helped train to complete his first marathon last month, evaluate the adidas Adizero Boston 12 running shoes.  This is his review:

I started wearing the ADIZERO Boston 12 running shoes during my buildup for my first marathon. My first takeaway was that these men’s running shoes are firmer and more supportive than I expected. It took three or four runs of 4-6 miles for me to break them in and get more used to them. I expected the shoes to be similar to Nike’s Zoom Fly or Alpha Fly, but that is not the case. It is not as cushioned and it does not provide as much pop. However, the ADIZERO Boston 12 offers more support and are more durable.

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Perfect for longer tempo runs and races

After running my first upbeat long run in the Adizero Boston 12, I was pleased with how well they perform at marathon pace. They have the support of an everyday trainer, and almost the performance of a racing shoe. The propulsion is not as significant as a Next Percent or a Saucony Endorphin, but still noticeable and feels great when running hard. They are perfect for those longer, faster training runs. I advise this shoe not to be used for every easy run, but mostly for tempos, fartleks, speed work, and upbeat long runs. 


Marathon Training Plan

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Lasts longer than carbon plated shoes 

adidas men's running shoes

The durability of the shoe is its best characteristic. For a 4 – 5-month training cycle leading up to a marathon, this shoe will get you through all of your hard workouts without falling apart. Many of the other lightweight performance shoes fall apart after 150 miles, but not the ADIZERO Boston 12. These have lasted 3+ months and they still are performing like new. While I might recommend acquiring a faster shoe for race day, it depends on your marathon pace. More experienced runners will need a quicker shoe for their race, but more recreational runners will see a lot of benefit sticking with the ADIZERO Boston 12 on race day.



What’s next for these Adizero Boston 12 running shoes


adidas men's running shoes

After running a 2:27:26 at the Newport OR marathon, Jackson will take a little time off, but continues to train in these shoes.  Since they are so durable, he can train for another race without having to replace them anytime soon.  

If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details. 

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